Tuesday 100105
Not much time left to sign up for the PCF World Series of Paleo starting Saturday! For more info and registration, click here.
Need some tips on how to get 2010 started right? Signup for Alison Pierce’s Paleo/Zone Cooking Seminar and learn the basics of shopping and preparing quality foods!
Upcoming Foundations Classes to start the New Year right!
Foundations with Alison Pierce, 6:30am Tue/Thu starting Jan 5.
Foundations with Seamus Monaghan, 5:30am Tue/Thu starting 12 January.
Foundations with Ryan Powell and Liz Korbich, 8pm Tue/Thu starting 19 January.
Jon Matzner’s Olympic Lifting Foundations Class is sold out. If you’d like to be notified the next time Jon offers this class, email Jon@potomaccrossfit.com
The GFIT Gymnastics Seminar has been rescheduled for 16 January at 5:30pm. Click here to register!
4 Rounds for time:
5 Power Cleans
5 Thrusters
5 Back Squats
5 Push Press
Post time and load to comments.
Use the same bar and do not drop it for the whole series. You may re-grip between rounds.
62 comments for this entry:
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Photos
January 4th, 2010 on 8:54 pm
Dan C. has been kind enough to setup a Beyond the Whiteboard Account here:
http://www.beyondthewhiteboard.com/gyms/483-potomac-crossfit
Dan C. is going to put the WOD in every day. You can create an account, and log your WOD result.
There’s a monthly cost of $3 that goes to BTWB.
If anybody has a different option they want to try, they are welcome to do it and publicize it as well.
January 5th, 2010 on 6:35 am
Rupert, thanks for changing the date of the GFIT class, I had a blast at the last one and would not have made it this weekend.
January 5th, 2010 on 6:57 am
6:38 @ 45# (had a 35# bar with four 2.5# plates on it ready to strip, but didn’t, so pretty happy with that)
Extra credit: ten 10-second dead hangs/negatives
In preparation of WSOP starting this weekend, here are my Paleo-related questions of the day – what are your thoughts/experiences with fish oil? Pills or liquid? Brands? Where to buy?
Thanks much~
January 5th, 2010 on 8:05 am
5 Power Cleans
5 Thrusters
5 Back Squats
5 Push Press
55 pounds, 6:29.
Finished up with 50 med-ball sit-ups with Kelly.
January 5th, 2010 on 8:18 am
Christy,
I get the Carlson liquid from Amazon that Brian recommended. Sometimes he actually knows what he is talking about… I tired the NSI brand and that tasted horrible, the Carlson is tolerable. I had to switch to liquid because of the amount recommended for us crossfitters was .5g (of the EPA and DHA)for every 10 lbs of body weight. That worked out to 55 pills or 10 tsps of the liquid. I took one of the Red Bull shot containers, peeled off the label, measured my 10 tspns and then marked the bottle. It works pretty well and is an easy way to measure your daily dose. You can take it with you which makes it easier to distribute the fish oil during the course of the day. I feel much better and my recovery is quicker since I have increased the amount of fish oil I take in.
January 5th, 2010 on 8:19 am
6:49 at 95#. Dropped the bar during the thrusters in the 3rd and 4th rounds. This was deceptively tough.
January 5th, 2010 on 8:21 am
Christy – I’ve tried the Carlson’s Ultimate fish oil (lemon flavored). Most efficient way to get your fish oil, but I find I have to “man up” to take the shot. The texture is a bit funny. If you are going to go that route, I would definitely order from Amazon. Whole Foods is twice as expensive.
I’m currently using the Kirklands Fish Oil Omega 3 (Costco). I take 5 scary-large pills a day. Thankfully, these are really easy to get down. Saying something since I am NOT a big fan of pills.
Hope this helps. See you at the box.
January 5th, 2010 on 8:26 am
Hey Heather. If you could drop me a line at sdichiara at gmail I’d be happy to go into more detail.
Thanks
January 5th, 2010 on 8:27 am
5:57 at 75#
January 5th, 2010 on 8:32 am
Christy, I agree with a little with Wendy that you do have to “man up” a bit with the fish oil, but after I tried the NSI stuff, Carlsons wasn’t that bad. I usually try to chase it with something.
January 5th, 2010 on 8:42 am
5:21 (?) with 115#. I was able to do each round unbroken although last two rounds were increidbly tough and ROM on the final two reps of push press were probably not fully locked out.
I didn’t know if I was actually holding the weight anymore as my forearms were shot at the end. I also chose to do last round of push press on the back as I would definitely have dropped it if I went from front..the price? ..nice little mark on the back of my neck
January 5th, 2010 on 9:10 am
When people say .5g of EPA and DHA for every 10lbs of body weight – are you saying .5g of EPA and DHA combined or .5 of EPA and .5g of DHA totaling a full gram?
January 5th, 2010 on 9:14 am
Thanks guys! I will take a leap on the fish oil (imagine the worst, hope for the best in choking it down) and figure it out as I go.
Also, Wendy, I commented on your food blog, but since you are trolling here…where do you get your almond milk? I am gonna need something in my morning hot tea.
January 5th, 2010 on 9:17 am
p.s. I like your portable container option Vaughn. I’ll dig around in my old Tri stuff for a GU shot container.
January 5th, 2010 on 9:27 am
Kyle – My understanding was combined EPA and DHA, do a search on this blog for “fish oil” and I think you can find the days that had the more detailed discussion.
January 5th, 2010 on 9:55 am
Kyle – it’s combined EPA/DHA.
All – So far we’ve got 31 people signed up for the World Series of Paleo Buy-In. So the top man and woman will receive a minimum of $310 for most dramatic before/after photo. You can sign up here:
http://www.paleochallenge.potomaccrossfit.com/?p=5
If you think you’ll need a little help in the cooking department I can’t recommend Alison’s seminar enough:
http://www.potomaccrossfit.com/upcoming-events/paleozone-cooking-seminar-with-alison-mcconnell-3/
And if you didn’t know, she sells pasture raised meats. To get on her order emails, send her an email at alison@humblegourmand.com.
January 5th, 2010 on 10:40 am
If you signed up for the AEP WOD this Saturday and you need a ride to Fairfax, or have room for others to ride with you, send me an email – chad at potomaccrossfit.com
January 5th, 2010 on 10:46 am
Also if you didn’t know, that meat that Alison sells is freaking amazing.
Seriously, it is. Try it.
January 5th, 2010 on 11:29 am
Anyone checking out the BCS Title Game anywhere tonight?
January 5th, 2010 on 11:37 am
Wendy:
If you are taking Kirkland’s brand, 5 scary large pills a day is waaaaaay below the effective does of EPA/DHA. You need .5 grams of EPA/DHA (not fish oil) per 10 lbs of bodyweight. If you weigh 120 lbs, that is 6 grams of EPA/DHA per day. When I was taking Kirklands, I was taking about 50 of those suckers a day. This is why most people switch to the liquid…. a couple teaspoons a day is easier than 40 pills.
January 5th, 2010 on 11:43 am
Thanks Dan! I’ve been using Beyond the Whiteboard for a while, I love it for tracking WOD’s and Benchmarks. This will make it much easier to post. Greatly Appreciated.
January 5th, 2010 on 11:48 am
Jkett,
Title game is on thursday as an FYI.
January 5th, 2010 on 12:10 pm
Damn, I mean the game tonight then…geeze..
January 5th, 2010 on 12:58 pm
Regarding BTWB, it’s very simple to use. Features that I like include: benchmarks (girls, heros, barbell lifts, running, rowing, gymnastics, and other (FGB, filthy fifty, etc.), gym and site rankings, results graphing, and goal setting.
BTWB is very simple to use. I was concerned it would take a lot of time to learn and post the daily WOD. Not the case at all. In addition to logging the daily WOD you have the option to log a separate workout.
If you are concerned about privacy then you can put the settings to restrict the viewing to only yourself, Potomac CF members only, or public.
If for some reason you have to leave PCF (not that that would happen) and go to another CF Affiliate or create your own “garage gym” then you can associate all your history to that new BTWB gym.
If you have questions I will try and answer. Feel free to email me at navyeod@mac.com.
January 5th, 2010 on 1:14 pm
Do you have to be PCF member to do the cooking seminar? My GF might be interested but isn’t a member nor have I been able to convince her to become one as of yet.
January 5th, 2010 on 1:51 pm
I recommend refrigerating the Carlsons fish oil. I find it easier to get down that way.
January 5th, 2010 on 2:24 pm
Kyle, no problem — we have had non-PCFers take the course in the past. The link above right (in the PCF Events area) should allow a non-member to register.
Dave, agreed — chilled lemon fish oil is the way to go. For the newbies, you’ll always want to take it with food, preferably before your meal.
January 5th, 2010 on 2:37 pm
Excellent fish oil tips guys/gals, thanks. I will get the lemon-chello and chill it for pre-meal gulps.
January 5th, 2010 on 3:02 pm
5:11 at 55#. 15-20 seconds rest between rounds. Have been out sick for three weeks. It’s good to be back.
Mandatory fish oil content: I was taking one Costco fish oil pill a day (when I remembered). Those suckers are hard to swallow. Looks like I’ll have to go liquid to get the recommened amount of EPA/DHA.
January 5th, 2010 on 3:09 pm
5:30 @ 95 #
January 5th, 2010 on 3:37 pm
7:05 @ 75 #
January 5th, 2010 on 4:03 pm
Christy – Lumberjack’s recommendation of a chaser is a good idea too. I use cold water.
Jon M – Will take a closer look at the bottle I picked up from Costco. It said 1200mg per pill on it. May need to see of what…. You would think I would pay more attention after a stint working at a GNC
Thanks for the heads up.
January 5th, 2010 on 4:15 pm
The Seminars and the Paleo-Challenge are open to non-members. So Kyle you can try to sucker her into the Paleo Challenge too!
January 5th, 2010 on 6:18 pm
5:10 @ 55#
Finisher: 17 dumbell burpees in 1 minute.
January 5th, 2010 on 6:20 pm
Did some googling on “Fran Lung” after yesterday’s experience of coughing PCFers. Found this discussion on the main Crossfit forum that might be of interest to those that got it yesterday… seems like it’s a known but not well-known phenomenon. weird!
http://www.board.crossfit.com/showthread.php?t=42450
(DISCLAIMER: not a doctor, not medical advice, etc.)
January 5th, 2010 on 6:24 pm
4:27 with 55#
17 on finisher
January 5th, 2010 on 6:27 pm
4:51 with 95# should have done 105# I think
January 5th, 2010 on 7:05 pm
7:43. Started with 70, but scaled to 65.
January 5th, 2010 on 7:15 pm
6:10 w/ 2 rds @ 65 and 2 rds @ 60.
Finisher: 16 burpees w/ 15lbs
January 5th, 2010 on 7:28 pm
3:30 @ 75 lbs
Thrusters remain my limiting factor
January 5th, 2010 on 7:49 pm
5:30 w/ 115lbs. dropped it after 2nd rep of push press on the last set.
January 5th, 2010 on 8:04 pm
6:58 w/115 for the first 3, and 95 for the last one. Form deteriorated, but wasn’t abysmal. 18 burpees on the finisher (30 lbs). Would have loved to stick with 115, but I’d still be there. Like a marathon (which starts at mile 20), this workout really starts at round 4.
January 5th, 2010 on 8:10 pm
Oops, time was 6:43, not 7:43.
January 5th, 2010 on 8:17 pm
6:07 95#
lost the last push press rep on the last set. it was really ugly. picked up the bar and finished the last rep.
January 5th, 2010 on 8:29 pm
Christie- The Situation is a master of 30″er so he may be able to give you some tips for choking down the fish oil-
January 5th, 2010 on 8:36 pm
7:30 with 135#
Dropped once during thrusters and once during push press of last round. Either should have done 125# or rested more between round 1-2 and 2-3. Lug nuts came off in round 3 and wheels came off in round 4.
January 5th, 2010 on 8:56 pm
4:55 with 55#
January 5th, 2010 on 9:01 pm
6:52 85(2)/75(2)
19 burpees with 70lbs finisher…
January 5th, 2010 on 9:02 pm
6:32 with 65# for 1st round and 55# for last 3 rounds
January 5th, 2010 on 9:13 pm
Really, really awful performance today for me. In the excuses column: first day back after a wicked bout of food poisoning over the weekend that had me laid out (and violently ill) through yesterday. Not much sleep, still dehydrated, and overall just not feeling it today. But, I wanted to get back on the horse. Shouldnt have gotten ambitious – went for 95 even though I knew it would wreck me – had to drop to 85 for the last 3 rounds and even then, it took me almost 9 minutes (not sure of the exact time). Big thanks to the 5pm for cheering me on, especially Tes — I really needed it to keep going today.
Looking forward to feeling better.
January 5th, 2010 on 9:13 pm
6:17 or 6:27 with 65#. Thrusters were the worst part!! But I really do love the bear complex and all variations of it…
January 5th, 2010 on 9:21 pm
6:30 w/ 55#
I died on the last round it took forever.
January 5th, 2010 on 9:27 pm
5:34 w/ 75lbs
Thrusters definitely got me…
Finisher: 17 burpees w/ 30lbs
January 5th, 2010 on 9:49 pm
7:23ish I think with 115#
January 5th, 2010 on 10:07 pm
7:20 at 60#
Finisher – 11 burpees w/10#
January 5th, 2010 on 10:10 pm
7:24 at 105lbs.
18 burpees at 35lbs db.
Not bad overall.
January 5th, 2010 on 10:34 pm
6:48 w/115#’s no drops. Thanks to Mike for the advice during the WOD. I couldn’t have done 1lb more than 115.
January 5th, 2010 on 10:51 pm
6:25 @ 135#
January 5th, 2010 on 11:22 pm
6:51 at 95lbs
19 burpees with 30lbs finisher
January 5th, 2010 on 11:32 pm
7:02 w/95#
January 5th, 2010 on 11:52 pm
5:30 at 105, no drops, but don’t think I could have said that had I used any more weight. about 1/2 hour later I was really feeling it in the stomach, the muscles right below the belly button.
19 rounds at 70 lbs for the 1 minute of dumbbell burpbees
January 6th, 2010 on 8:41 am
6:43 with the 35# bar…should’ve pushed it a little more but coming back after a holiday break is never easy