Tuesday 100119
Rowing “Helen”
3 Rounds
Row 400m
21 KB Swings (1.5/1)
12 Pull-ups
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Rowing “Helen”
3 Rounds
Row 400m
21 KB Swings (1.5/1)
12 Pull-ups
Post time to comments
January 18th, 2010 on 10:54 pm
DF Pete, my orders to NC were canceled so I will be back in VA until further notice. Happy hours will resume as usual.
Any 24 fans out there notice Freddie Prinze Jr’s remarkable resemblance to Boston Mike?
January 18th, 2010 on 11:18 pm
Just wanted to re-post this because yesterday was a holiday.
Ok peeps, anyone interested in hockey games?! Specifically the Penguins vs. Caps game on March 24?!I know its the Wednesday before sectionals but hockey is still fun sober. If so, there might be an opportunity to get a package of seats or even a suite. If interested (preferably Pens fans, HA) please email me at Sally.Shuster at gmail.com. This is not a guarantee just an idea and we are trying to work some magic!!!
Also today marks my one year with PCF! Blog linked to my name. I really want to thank all the PCF coaches and the PCF community for pushing me day in and day out! I look forward to another year!!
January 19th, 2010 on 5:01 am
I second Wendy’s and Vaughn’s posts about the GFIT seminar. It was both fun and educational — some of the stuff we did was directly relevant to what we do or try at PCF (like handstands and muscle-ups) and some of it was just fun (like playing on the parallel bars). Rupert and Stephen are great teachers. I would definitely do this again.
January 19th, 2010 on 8:03 am
Gabe,
glad you’re back bro! Hope this is something that will be a good thing for you (I know you were looking forward to the work down in NC).
January 19th, 2010 on 8:41 am
I’ll third (or 4th) Wendy, Vaughn, and Bob’s GFIT endorsements. I’m still brand new at Crossfit but I got a lot out of the seminar. Stephen and Rupert scaled the movements for me and encouraged me all the way. I look forward to the next one!
January 19th, 2010 on 8:45 am
12:28 with 40# kb
January 19th, 2010 on 9:14 am
12:33 rx’d
January 19th, 2010 on 9:32 am
Gabe – Glad to hear you’re coming back. I didn’t go to your going away party because I knew you would be back (plus I was out of town).
Sally – Awesome post. I feel privileged to have been at some of your favorites – the bacon eating contest where you crushed Brian and your karaoke performance at Champs – ‘You’re So Vain’ sung to that woman (in white?) as she walked out the door. Classic.
January 19th, 2010 on 9:38 am
Brian,
Can you re-post the PDF you have on Myofascial release? I can’t seem to find it among the previous posts.
Thanks.
January 19th, 2010 on 10:10 am
Sally- as you can see by the response to your posts- maybe people just think hockey and/or the pens blow like Rich on 30″ BJs.
January 19th, 2010 on 10:24 am
I have unfortunately been unable to make the last couple of GFIT seminars.
Any thoughts on when the next one will be?
January 19th, 2010 on 10:42 am
14:15
This was a horrible workout for me. I was easily winded, and felt weak throughout. Used 30# KB. Used blue band for 1st round, then green band in rounds 2 and 3.
January 19th, 2010 on 11:13 am
Mike H,
You sound like you are talking from experience?
And people do like hockey – I asked them to email me instead of bombard the PCF board with comments. I was being thoughtful.
P.S. Go shave your legs again.
January 19th, 2010 on 1:02 pm
DNF due to hands. I have 5 rips going on right now from Cindy and I tried taping them, but a few of them started opening back up. So frustrating.
January 19th, 2010 on 1:33 pm
12:25 Rx.
Any other paleo-challengers feeling unusually gassed, or like today utterly devastated from metcons? still trying to figure out how to not feel sluggish during an intense wod. I’m guessing its from low carb diet. Anyone else experiencing the same thing?
January 19th, 2010 on 1:39 pm
Andrew W – It’s really common to experience low energy for a few weeks when starting a low carb diet. Some people have dubbed it the “low carb flu.” I had zero energy in the WODs for about 3 weeks, and then literally I woke up one morning and felt like a different person. It takes time for your body to adjust burning fat and protein for energy. Give it time…
January 19th, 2010 on 1:47 pm
Katie – Thanks. It’s good to know other people have gone through this and come out on the other side.
January 19th, 2010 on 1:48 pm
Andrew,
Have a cookie.
January 19th, 2010 on 1:56 pm
Andrew – I was like that for what seemed like forever and I didn’t have a “wake up and feel better one day” experience but had to adapt over time and have finally readjusted.
January 19th, 2010 on 2:01 pm
Andrew – I had the same problem and got Chad to give me some tweaks to my diet. I was eating ‘less good’ carbs and not enough fat. What helped was adding cantaloupe with breakfast and more leafy/fibrous veggies at dinner and less fruit throughout the day. I also upped my fat for a few weeks and that helped but I’ve brought it back down.
January 19th, 2010 on 2:37 pm
14:03 Rx’d (pathetic)
January 19th, 2010 on 2:38 pm
13:03RX
*Thanks to Curtis (again!) for encouraging me to try this RX’d. It was my second ever RX’d WOD and first time on the leaderboard – exciting, although probably short-lived come 5pm
January 19th, 2010 on 2:58 pm
Sally,
I am all for a Pens/Caps event. Go Pens!
January 19th, 2010 on 3:16 pm
Gabe,
Can’t wait to see you and hear more stories!
Sally,
If I have a new job by then…I’m in
January 19th, 2010 on 3:20 pm
I’m signed up for the athlete exchange WOD on 1/23. Please add me to the carpool list. I probably shouldn’t drive this time, based on my past performance.
January 19th, 2010 on 3:35 pm
I have a quick question for those that ordered the Rogue Do-Wins as part of the large group order. Has anyone had any straps break? More specifically, on one of my shoes, the fabric that holds the metal rectangular loops that the straps go through ripped all the way through. The “lower loop” fabric looks completely different than the “upper loop” fabric on my shoes -just curious if anyone else had this problem?
January 19th, 2010 on 3:45 pm
Andrew- eat a pizza. DF Pete’s diet works.
January 19th, 2010 on 4:11 pm
Damn Right it works! I challenge anyone to show me a stronger guy WITH more leg hair in the gym!
January 19th, 2010 on 4:26 pm
12:19 rx’d
January 19th, 2010 on 6:20 pm
10:45 running as rx’d. Still smoked from the last couple days. Should’ve done this whole thing unbroken but arms couldn’t handle it. Felt good to run again!
January 19th, 2010 on 6:21 pm
10:00 rx’d need better/faster pullups
January 19th, 2010 on 6:31 pm
12:19 – running with a thin red band for pull-ups.
January 19th, 2010 on 6:32 pm
11:11 Rx’d. Some of the pull-ups were questionable though. Much to my surprise, my legs turned to lead on the second 400 run.
January 19th, 2010 on 6:34 pm
9:40 row RX. F-ing Sucked!
January 19th, 2010 on 6:47 pm
3 Rounds
Row 400m
21 KB Swings 1 pood
12 Pull-ups
12:32
January 19th, 2010 on 7:14 pm
9:31 as RX’d
Lower back went to poo during round 2 but felt real good to be running outside again.
January 19th, 2010 on 7:15 pm
11:21 rx’d – last time back in april was 13:00
January 19th, 2010 on 7:32 pm
9:54 Rx’d row
January 19th, 2010 on 7:53 pm
9:22 RX (PR)
January 19th, 2010 on 7:59 pm
3 Rounds
Row 400m
21 KB Swings 45lbs
12 Pull-ups
11:39
January 19th, 2010 on 8:14 pm
11:56
25# kb and blue band for pullups
Good work 5pm crew!
January 19th, 2010 on 8:39 pm
13:08, rowing with blue band pull ups
January 19th, 2010 on 8:41 pm
10:04 running
sluggish day
January 19th, 2010 on 8:51 pm
14:31 w/ run and blue+black band pull ups.
January 19th, 2010 on 8:52 pm
12:42 rx
January 19th, 2010 on 8:55 pm
8:51 Rx’d row
My goal was to do all sets unbroken and not rest between exercises. I had to break up the last set of pull ups (6,3,3) but the breaks were only 3 breaths or so. The row pace dropped dramatically from about a 1:35/500 pace on the first one, to 1:50/500 pace on the second, to just under 2:00/500 pace on the third. Overall, I’m very happy with this effort. Thanks, Erika PCF, for the stellar coaching.
Welcome back, Gabe!
January 19th, 2010 on 8:58 pm
11:10 min @ 40# KBS + Run….
Should have gone faster on the runs….
January 19th, 2010 on 9:05 pm
12:46 rowing
January 19th, 2010 on 9:18 pm
9:27 as Rx’d (Running)
January 19th, 2010 on 9:22 pm
Silent Assassin,
You have bested me by seconds on this one. Good to be back in such ELITE company.
9:01 row
January 19th, 2010 on 9:27 pm
11:28 with bands on pull ups and running
January 19th, 2010 on 9:33 pm
As rx’d (rowing): 11:54. Man, Helen with rowing is a killer (even more so than normal Helen) on the grip. I just couldn’t hold on to the damn bar on the last round of pull ups.
January 19th, 2010 on 9:33 pm
16:25 rowing, 1 pood, lots of bands for pullups
This is actually about two minutes faster than I’ve done this before.
January 19th, 2010 on 9:38 pm
11:13 45lb KB
January 19th, 2010 on 9:42 pm
10:05 running
January 19th, 2010 on 9:43 pm
Oh and this was running. First time running in the vibrams
January 19th, 2010 on 9:48 pm
10:17 running Rx’d. the tank on the run was SOOOO empty by round 3. My pacing was awful. On the plus side..only 1 break on KB swings in round 3 and 1 on Pull-ups in round 3. last run was really bad…slow motion.
January 19th, 2010 on 10:18 pm
16:XX
Run; 1 pood KB; blue and green band pullups.
Thanks to Guch for “making me” run and inspiring me to go heavy on the KB.
Must start Brian PCF pullup progression and I have got to eat better.
January 19th, 2010 on 10:43 pm
13:55, rowing and with 30lb KB. Geez, the pullups really slowed me down – highly frustrating. My grip was totally gone by the last round.
Special thanks to Chad & the others who helped me get past my mental slump at the end.
January 19th, 2010 on 11:05 pm
11:41 rx’ed, was happy with the first run, then slowed on the second and even more so on the third, I think part of my problem is mental. I will be happy when the warm weather comes around so I can work on my running goat more.
January 20th, 2010 on 9:34 am
11:14 rx’d running. I don’t know how in the world people go faster on this metcon.
January 20th, 2010 on 2:20 pm
8:23 rx running. That’s a pr. I did death by db shoulder press after as part of the hspu progression. Got 5 min and 3 reps.
January 20th, 2010 on 2:43 pm
After giving up on Rogue Fitness because they are so back ordered, I found Women’s Weightlifting Shoes!!
click name for link
January 20th, 2010 on 4:25 pm
9:34 rx’d pr
compare to 090921: 10:21
January 20th, 2010 on 4:40 pm
Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/01/20/100119/
January 20th, 2010 on 5:18 pm
9:27 Rx’d, not sure about last time.
-i was smoked pullup wise rather quickly. 1st set was only unbroken set