Tuesday 091222
Holiday Schedule
Thursday, December 24 9:30am and 1pm
Friday, December 25 1pm
Saturday, December 26 1pm
4 Rounds
AMRAP in 4 minutes of:
5 Pull-ups
10 Kettlebell Swings
20 Double Unders
Rest 2 minutes between rounds
Intensity should remain high, so if you cannot string significant numbers of double unders together, do 2x single unders.
At the beginning of the next round, begin where you finished the last round. So if you did 5 Pull-ups, 10 KB Swings, and 5 Double Unders, start with 15 Double Unders at the beginning of the next round. Post total rounds and additional reps completed in total to comments.
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Photos
December 21st, 2009 on 9:28 pm
Bummer, I have an early afternoon flight out of BWI on Christmas Eve; was hoping to get into the box before 9:30. I may still make it… it’ll be tight though.
December 21st, 2009 on 10:15 pm
Thanks to everyone for their nice comments on the Newsletter yesterday, if you didn’t read it, I heard it’s great, totally worth a read
Jon M,
Nice WOD yesterday. Thats like Scott Q doing a heavy deadlift. Maybe I’ll do some pullups and bodyweight squats today.
P.S. I can bring the old gravatar back at any time. As for Jon’s comments that it’s my bro, preposterous. Look at that hair. Exquisite.
December 22nd, 2009 on 12:18 am
Congrats to the 8pm Foundations folks! You guys are awesome.
December 22nd, 2009 on 12:46 am
You can tell it’s Dan because that’s the only shirt he lifts in. The rest are for fashion only.
Great Newsletter by the way. PCF has been great for me too. Very happy with all the coaching, WODs, and especially the progress.
Only suggestion at this point is can we have the small white boards back in the front of the box? They went away for painting and they’re missed. People who can’t count (me) really appreciated them.
December 22nd, 2009 on 6:50 am
Awesome WOD today…I did 11 rounds plus 5 PU/10KB swings. 30# KB.
I also got my first consecutive DUs EVER. I did 20 in a row!!! (I figured it out from watching John…and suddenly, it all “clicked.” – so, thanks, John – I got another PR today. This is a good week for me!)
December 22nd, 2009 on 7:07 am
Heather, you are rockin’ it this week girl!
6 rounds + 5/10/13 (so, 7 DUs shy of 7 rounds)
I am still soooo far away from consecutive DUs and unassisted PUs, but I earned every one of these today. PUs with blue/orange band, KB = 30#.
December 22nd, 2009 on 7:57 am
Aw crap – as I was showering and reflecting on my math…I actually did 10 rounds…5 PUs and 10 KB swings. I always have counting issues! I was “in” my 11th round, but didn’t complete it. Ugh. Still happy, though – it was good, hard work.
December 22nd, 2009 on 8:30 am
13 with 53#. Pretty Ricky crushed me on this today…Buddy Lee was not my friend this morning.
I am off to Florida for xmas and new years. I hope everyone has a happy and safe holiday.
My wist list (please pass it on to Santa)
- Scott Q’s 1 rep DL (I can’t believe I am admitting this outloud)
- Pretty Ricky’s freakish tolerance for pain
- Jon M’s olympic lifts
- Jeremy’s running and back extensions
- Ryan P’s back squat
- Rupert’s gymnastic skills
- BWilks’s Double unders
- Aaron’s pull-ups
- Guch’s chest hair
- Brian Wilson’s snarl (during chick rock no less)
- Mike H’s profanity
- Paul’s Penguin costume
- Jason’s ability to throw a dodgeball without getting injured
- Vegas Mike’s one pack..umm on second thought..Vegas Mike’s charm
December 22nd, 2009 on 9:20 am
11 rounds, plus 5 PU/10 swings/4 DU
35# Kb
December 22nd, 2009 on 9:26 am
Jay – the little white boards are in the electric closet, grab them whenever they are needed.
December 22nd, 2009 on 9:46 am
Rich S,
I am hurt beyond words that I had nothing of value you wanted for Christmas. Even after I invited you over for Ladies night! Just sad. You really know how to make a girl feel unwanted.
December 22nd, 2009 on 9:52 am
I knew I was going to forget one of my loves….
DF Pete – it has got to be something with your chest..perhaps your push ups or your bench press?
December 22nd, 2009 on 10:03 am
2) Regional Qualifier: The entry has been updated with the location in Logan, OH – Kaeppner Woods. For those of you that are not familiar with the Hocking Hills area: wwwdothockinghillsdotcom it would be a great place to enjoy the scenery. For those of you competing you will really get to enjoy the scenery as the terrain is brutal, expect to be tested. We will not be confined by a warehouse, there is 200+ acres and a large comp area to lay out the gauntlet for 2010.
December 22nd, 2009 on 10:14 am
Situation,
While I should stay mad at you, the baby blues are just too much.
Oh, and you should def take the bench press, push-ups are OK…but not great. My BP is solid from all the meathead days of Christmas past.
December 22nd, 2009 on 10:51 am
11 rounds (see blog for details)
December 22nd, 2009 on 11:03 am
10 rounds plus 4 pull ups. Subbed 2x singles for double unders.
December 22nd, 2009 on 11:17 am
16 2/3 rounds
KB Swings at 1.5 pood
December 22nd, 2009 on 11:31 am
The Situation -
Spider Monkey gets no love?
December 22nd, 2009 on 11:46 am
Oh my,
Spider Monkey – I wish I had your drunk hugging ability.
December 22nd, 2009 on 11:57 am
Rich,
Are you sure you want my chest hair? Black chest hair on a blondy? You’ll end up looking like a dirty q-tip.
December 22nd, 2009 on 12:14 pm
10 2/3 rounds rx’d
December 22nd, 2009 on 12:37 pm
time for a new gravatar.
Congrats to the latest Foundations grads – I look forward to meeting you.
December 22nd, 2009 on 12:52 pm
Stopped in for a great WOD at Crossfit St. Louis this morning:
22-16-10
DB Push Press (45/25)
KTE
Walking lung with DB overhead (45/25)
Burpee pull-ups
18:14 Rx’d
December 22nd, 2009 on 1:18 pm
Rich, I am sure Santa can bring you all you desire and more, the best gift for Christmas is all the PCf love. Missing you all greatly(sad face)
From DF Pete, take his ability to smile in the face of adversity, from Spidermonkey, his contemplative face….
Vaughn, got the message, way to go, PR’s almost daily, you were sandbagging
December 22nd, 2009 on 1:18 pm
Kate,
Where in town is Crossfit St. Louis? The wife and I are going there to visit my family over x-mas and have worked out at Crossfit Valley Park in the past.
December 22nd, 2009 on 1:40 pm
11 rounds even, Rx. KB swings destroyed me on this one.
December 22nd, 2009 on 1:45 pm
Dave –
Crossfit St. Louis is in Brentwood off Hanley Road. It’s a pretty big box but the classes are small. Their website is http://www.crossfitstl.com and the owner is Laurie. Hopefully I’ll see you there sometime!
December 22nd, 2009 on 1:56 pm
10+ 15 rounds
Last couple rds subbed 40 singles for DU’s and push ups for KB swings.
.
December 22nd, 2009 on 2:20 pm
Rich,
All I want for christmas is free Stella and abs like “the situation”
Also, you can borrow the penguin suit anytime.
December 22nd, 2009 on 2:39 pm
Twin,
ditto to what Mr. Penguin said. I’ll trade you my crow hopping ability in dodgeball
December 22nd, 2009 on 3:05 pm
4 Rounds
AMRAP in 4 minutes of:
5 Pull-ups
10 Kettlebell Swings
20 Double Unders
Rest 2 minutes between rounds
12
December 22nd, 2009 on 3:06 pm
Hey guys, does anyone here have any advice on preventing hand rips? I am filing my calluses down, but am still getting multiple rips anytime we do a pull up WOD. I use a pedi-egg sort of thing and it works really well in getting rid of them, but I tear anyway. I have climb on and that helps a lot with healing, but I need something more than what I’m doing to prevent them at all. I filed them a lot last night and this morning, but still got 3 rips today. 2 of them in places without a callus even being there. Thanks
December 22nd, 2009 on 3:25 pm
Kari, has Curtis shown you how to tape your hands properly? That might help…
December 22nd, 2009 on 3:29 pm
Kari,
I know there are a ton of pages and links that folks can give you on hand rips but it sounds like you are doing the right things. Couple thoughts though:
1) there is such a thing as filing them down too much. You want them to be a little tough so that they can withstand the friction just not so big that they fold over on themselves during pull-ups (and thus rip). You normally know when you have gone too far if they feel a little sensitive to touch. Also, I use a pediegg on the hand initially for big ones and then a nail file to make them smooth on the edges
2) I typically make hand wraps for any WOD with pullups above 50 reps. Not necessarily because I believe my hands will rip but because the few times they do it slows me down for a couple days in workouts while I recover. Again, sites to show you how to do this but happy to show you as well.
December 22nd, 2009 on 3:36 pm
Yeah Curtis showed me how to make tape gloves, I was hoping to avoid using them just because they feel awkward, but if that is what will prevent them, I can get used to it. Lately it seems as though I’m in cycle of rip, healing, rip, healing, etc. and it does slow me down when I’m in the healing part of the phase
I just started doing unassisted pull ups a month or so ago, so maybe that has something to do with it.
Thanks Rich and Leigh, I’ll try and start using tape more for a WOD like today. I was kind of hoping there was something out there I wasn’t aware of
December 22nd, 2009 on 3:37 pm
Kari,
you should trust The Situation on this issue, as you can see he is constantly rubbing his body. As you know he has a low tolerance for pain so his hands must be kept silky smooth. Last I heard he was completing the definitive works on the subject so remember, for smooth hands don’t use palmolive, talk to Rich.
Stella Rules
December 22nd, 2009 on 3:45 pm
Vegas…I don’t want to blow your mind but try “Brahma” too if you can get your hands on it. I think you will like some good old Brazilian flavor.
But, if not….Stella rules!
December 22nd, 2009 on 3:54 pm
hahah, V Mike I think you are right about that. I’ll take that into consideration
December 22nd, 2009 on 4:15 pm
Situation – I am just glad you didn’t ask to have my wood!
December 22nd, 2009 on 4:58 pm
Hand care, works on hands too . . .
http://www.tuffoot.com/about/humans.htm
December 22nd, 2009 on 5:03 pm
Rich, i cant believe you would ask me to cheat on my true love….. the pain
December 22nd, 2009 on 5:41 pm
Awww The Situation, you just had to ask – Spider Monkey gives drunk hugs for free.
I think we all want The Situation’s abs for Christmas.
Vegas, I miss our cuddles…
December 22nd, 2009 on 6:04 pm
8 rounds
pullups with blue/black bands
1 pood kb (only about half overhead)
single unders
December 22nd, 2009 on 6:27 pm
rounds: 12 + 15
pull-ups (blue)
kettlebells (30#)
doubleunders
December 22nd, 2009 on 6:33 pm
10 rounds
December 22nd, 2009 on 6:45 pm
Thanks to the 1200 crew for letting me jump in on this WOD. My 3rd metcon after 30 days of SS and GOMAD which resulted in gains that i am pretty happy with.
11 rounds RX’d which is down from where it would have been a month ago but well worth the trade off.
December 22nd, 2009 on 6:53 pm
13 Rd’s + 1 as RX’d Finally I can string together DU’s. And I couldn’t let my twin beat me.
Good job today Paul. You kept a great pace and smoked the DU’s. I couldn’t quite keep up.
Also, way to smoke it Brian W. 17!!
December 22nd, 2009 on 7:32 pm
I did this WOD on my own at Redpoint crossfit in NC. I didnt read through the note at the bottom of the WOD before i went so i started each round with pull-ups instead of starting where i left off…
9 complete rounds plus 15 pullups
1st round: 3 rounds in 4:06
2nd round: 2 rounds plus 5 PU in 4:02
3rd round: 2 rounds plus 5 PU in 3:54
4th round: 2 rounds plus 5 PU in 4:07
December 22nd, 2009 on 7:33 pm
9 1/3 rounds rx’d. I really need to continue working on double-unders. Like everyday.
Although I didn’t post yesterday, I did read the newsletter. Like some of the other members, PCF was one of the best things that happened to me over the course of this year. And not only because it started with a full weekend of one-on-one foundations with Dan (although that’s a big part of it). I really appreciate the thoughtfulness and feedback that the coaches put into keeping PCF an evolving community.
December 22nd, 2009 on 7:36 pm
11 2/3 rounds.
Jumping pullups (kipping progression), 30# kb, 40 single unders (of which I only successfully strung together maybe 4 sets. Me and jumprope. Not. Friends.
December 22nd, 2009 on 7:38 pm
15 Rounds + 4 Pull ups as Rx’d
December 22nd, 2009 on 7:40 pm
14 rounds + PUs
Spin Doctor, thanks for pushing me, your DUs actually looked like DUs. nice job.
Way to kill it Wilkins. Also, I recommend you retire now that you have beat Pretty Ricky P.
December 22nd, 2009 on 7:45 pm
11 Rounds.
4 days of Cleveland food + no work outs = pain
December 22nd, 2009 on 8:05 pm
17 rounds
Thanks for the shout out Jason and Paul and yes, any day you beat Rick is a day to celebrate.
Aaron, nicely programmed WOD. The limiting factor was the lungs for sure. Never really reach full muscle fatigue like some other metcons but was definitely on the cusp.
December 22nd, 2009 on 8:35 pm
14 rds
December 22nd, 2009 on 8:52 pm
13 + 5 Pull Ups Rx’d
and I didn’t Matzner the kettlebell swings.
Nice work, B. Wilkins.
December 22nd, 2009 on 8:57 pm
15 + 5 KB swings RX’d.
Rich – It’s an honor to be on your wish list!
December 22nd, 2009 on 9:13 pm
14 + 10 KB swings as rx’d. Nice job, Sally. You have a better grip than I do…
December 22nd, 2009 on 9:55 pm
10 rounds
Scaled to 30# KB
DU were single/doulble
December 22nd, 2009 on 10:00 pm
13 + 2 and a jumprope malfunction
December 22nd, 2009 on 10:30 pm
Nice to WOD with everyone tonight at the 7. Because my back just can’t handle double unders, subbed 135# DL by five. Did the first 4 min rounds of pullups strict.
You guys that did the D/Us and got into the Teens, very impressive – I was doing many fewer total reps and still just got to 16 – had I been doing D/Us I probably would have done at least 4 rounds less.
Also, after posting the wonder that is Tuf Foot I opened two blisters today . . . I think the combo of DL, KB Swing (50#) and Pullups was just too much for the hands. Lesson learned.
Also, see food diet is going well. Sheet cake for breakfast was a new low (high?).
December 23rd, 2009 on 12:50 am
14 + 10 KB swings w singles. I tried the running jump rope, but kept messing up so switched to singles. Also, used a 2 pood KB for as much as possible (till grip was going) which was 4 sets on the round, 3 on the second, 2 on the third and finished the rest of the sets with 1.5 pood. It is amazing how light the 1.5 feels shortly after swinging the 2 pood around. I feel I kept within the intent of the and keeping intensity with the 2 pood addition. Just wish I could do double unders…
December 23rd, 2009 on 1:43 am
12 + 5 pullups and 10 KB’s at 35#.
December 23rd, 2009 on 12:14 pm
16 Rounds + 4 pull-ups. KB grip strength was the limiting factor for me.
December 23rd, 2009 on 2:25 pm
11 rounds, using red, and then black, and then both bands for pullups. Sheesh. Pullups continue to frustrate me. Also, did 40 singles each round, instead of the 20 DUs. Next year, will concentrate on DUs.