Tuesday 100209
Athlete Profile: Jeff J.
Hometown: Madison, WI
PCF: PCF: When did you start with PCF?
Jeff: April 2009
PCF: Favorite WOD
Jeff: Helen, really most anything with running
PCF: Least Favorite WOD
Jeff: Angie
PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
Jeff: I was an average to mediocre athlete as a kid, playing but not doing very well in a handful of sports (soccer, hockey, cross country, volleyball). I spent a numbers of years after high school being almost completely inactive, and then after moving to DC a few of my friends introduced me to running marathons. I ran 10 marathons between 2002 and 2009. I had no exposure to Crossfit before walking into PCF, and had only a vague (and mostly incorrect) sense of what it would entail. I was thinking “boot camp.” I gave it a try really out of curiosity and because the long distance running was getting a little monotonous.
PCF: Talk to us about your thoughts after completing your first WOD.
Jeff: Well, my first wod in foundations had me at borderline pukie and nearly killed me, so my thought on completing it was a combination of “holy sh!t” and “whew.” But it had to be good for me, it hurt so much. That morning, I literally spilled my cereal all over myself eating breakfast because I couldn’t lift my arms. I wouldn’t exactly say I was hooked immediately. At first I just wanted to make it through foundations, and then I had kind of a rough transition to the regular WODs. It became addictive and satisfying very quickly.
PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
Jeff: I don’t really have comparative times/scores on many of the benchmark wods. I think Cindy was 13+ rounds the first time I did it, with push-ups on knees for a number of the last rounds and most recently was 16+ rx’d. Helen I think went from 14:30 or so to about 11 minutes. My biggest improvements have probably been in strength – I had never in my life “lifted weights”.
PCF: Favorite CF/PCF moments you’d like to share?
Jeff: I think the coolest Crossfit thing I’ve been around was probably the Lumberjack WOD in December. I was planning to do the WOD but couldn’t because of an injury and I was somewhat pissed about that but came by anyway to watch with my son (who is two). It was just a very cool scene, with the snow, the folks doing the WOD in their boots, and for a sad but deserving cause. Just very cool, and cool to expose my son to stuff like that (both the fitness and the caring element of it all).
PCF: Any advice for our newbies?
Jeff: I still think of myself as a newbie, so I’m accepting any/all advice anyone else would like to offer. Seriously, I just try to show up as often as I can and do what the coaches tell me, and I can recommend that approach to anyone else who might be a bit overwhelmed by all the jargon, the technical movements, etc.
______________________________________________________________________________________________________
Men of PCF Calender on sale here to benefit Wounded Warrior Foundation. Release Party Saturday, 13 Feb, at 3pm at Potomac Crossfit.
GFIT Warmup of the Week starts today:
Tucked L sits (strength)
Heel lift resistance holds (strength)
Forward roll (gymnastic skills)
Straddle position (flexibility)
“Jackie”
1000m Row
50 Thruster (45lbs)
30 Pull-ups
Post time to comments.
Compare to 090906.
Leave a Reply
Photos
February 8th, 2010 on 10:26 pm
Leigh, since you failed to recognize, neither of the aforementioned individuals are PCF members and most definitely not Sin City Clydesdales so therefore your argument is invalid.
Remember, ninjas are everywhere
So it is decided, it shall be done
February 9th, 2010 on 8:00 am
12:22 with 35# bar for thrusters and thin black and red bands on pullups.
February 9th, 2010 on 8:30 am
9:32 rx’d I think.
February 9th, 2010 on 8:30 am
Good stuff Jeff. The post forgot to mention that you are turning into a really solid Olympic lifter as well.
February 9th, 2010 on 8:49 am
Forgot to glance at my time, so have no idea what I finished at. First time doing kipping pull-ups and DEF need to work on the downward movement and stringing more than two together. Thanks 0630 team for the encouragement!
February 9th, 2010 on 9:19 am
Jeff is the best, even if he does skip WODs where he knows I can beat him (which is like once a month)
February 9th, 2010 on 9:20 am
11:05 rx’d
February 9th, 2010 on 9:39 am
11:25
Need to work on my rowing technique.
February 9th, 2010 on 10:06 am
Is the rx’d weight 45 for both women and men? I noticed on the compare to WOD that it was 45/35.
February 9th, 2010 on 10:17 am
Jeff- thanks for profile. It is nice to hear from one of the non-college athletes! Xfit is my first weight lift experience too.
I was left wondering who do you think is the hottest coach? I thought that was a mandatory question.
Spider Monkey- I was under the impression that all clydesdales were well endowed, perhaps I heard wrong.
February 9th, 2010 on 10:30 am
10:00 rx’d
Faster than the last time I did this, but I think I can do better. I was a bit wary of the thrusters, and decided ahead of time to break them up into 5 sets of 10, with a few breaths between sets resting the bar on my shoulders, and to break the pull-ups into 5 sets of 6. I stuck to the plan without any problem, which probably means I should have been more aggressive and taken them both in larger sets.
February 9th, 2010 on 11:07 am
9:15 RX (45#)
Last time I did this with Erika a few months ago my time was 8:27. Crappy. My excuses in no special order:
1. 4.5 hours of sleep before the 0530
2. No Erika with me to push me
3. Forgot to eat this morning before the workout – stupid.
February 9th, 2010 on 11:27 am
Guys, with all the snow around the box and more coming, you may want to look for alternative parking areas.
I live in the Pheonix caddy-corner to the box, the entrance to the parking garage is here:
http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=1015+hudson+st+arlington+va&sll=38.884784,-77.095461&sspn=0.000935,0.002755&gl=us&ie=UTF8&hq=&hnear=1015+N+Hudson+St,+Arlington,+Virginia+22201&ll=38.884632,-77.095522&spn=0.001871,0.005509&t=h&z=18
There’s no gate to the garage and the B2 level (the first level you get to when you come down the ramp) is almost all commercial parking.
A lot of the businesses are shut down today and tomorrow, and definitely early morning and late at night. So you can find not-quite-illegal parking on this level, then just walk towards any of the exit signs to get out to the street.
The only rub is that you probably have to walk down the ramp to get back down.
February 9th, 2010 on 12:32 pm
7:24 RX’d
Great Job Paul, Jkett, Gabe and Sharon this morning.
Thrusters were brutal and Rowing just sucks
February 9th, 2010 on 12:35 pm
7:28 RX’d
Good fun this morning and great work by everyone at the 9:30…almost felt like a 5PM WOD.
February 9th, 2010 on 12:39 pm
8:38 RX’d
Awesome group this morning.
February 9th, 2010 on 12:41 pm
11:57 (red band pullups and 45# thrusters) – thrusters were quite difficult!
Fun times tho!
February 9th, 2010 on 12:41 pm
Also, a group of people are going out in Clarendon tonight. Probably going out early, and the criteria for site selection is based on finding a one-man-band situation where we can rock out. So either RiRa or 4 Courts. Probably 4 Courts.
February 9th, 2010 on 12:44 pm
9:57 Rx’d
February 9th, 2010 on 12:45 pm
Awesome profile Jeff! And best advice yet (along with the rowing help – for which you have my eternal thanks).
February 9th, 2010 on 1:16 pm
7:11 Rx’d
-Someone should get this sub 7. Pretty Ricky will probably get sub 6 somehow. Try to only break once on the thrusters or obviously not at all; may help to break with it resting on your back.
February 9th, 2010 on 1:20 pm
@ Zack, check out the crossfit main site today. It has a good illustration for the position of your feet.
February 9th, 2010 on 1:33 pm
11:22 rx’d
February 9th, 2010 on 1:34 pm
7:26 Rxd.
09:30 was fun, great job to everyone in attendance.
Mike C, I totally agree with not breaking up the amount of thrusters. Pullups I went 14 and 16.
Gabe, I’m in for whatever. I heard Guch was performing tonight at RiRa donning only a diaper and playing only a kazoo.
February 9th, 2010 on 1:55 pm
We’re not planning on closing the box today or tomorrow. FYI.
February 9th, 2010 on 1:56 pm
9:59 Rx
February 9th, 2010 on 2:18 pm
4 Courts at 7. One-man-band goes on at 9.
February 9th, 2010 on 2:21 pm
11:25 RX. Still need to learn how to do kipping pull-ups. Pretty much did 30 strict pullups.
February 9th, 2010 on 2:50 pm
11:17 Rx’d.
Everything was great except the pull ups.
Took Curtis’ advice and rested with the bar on my shoulders. That allowed me to do 10, 5, 3, 2, put the bar down and repeat. Made the thrusters pretty quick for me but the pull ups were a mess.
February 9th, 2010 on 2:58 pm
8:26 Rx’d. Last time I did this back in September I got 10:06.
February 9th, 2010 on 3:04 pm
9:48 rx’d.
Good job EVERYONE except Jason L. because apparently I’m not good enough for recognition from the 9:30 class.
Jack&^#
February 9th, 2010 on 3:49 pm
10:27 rxd. Pullups are still a limiting factor but improving slowly.
Mike C thanks for the cues today.
February 9th, 2010 on 4:01 pm
Kassi is a goddess of an L1 certified crossfitter
February 9th, 2010 on 4:03 pm
13:07 I fell off the paleo wagon pretty hard this weekend and felt it this morning. Starting fresh from here on out…
February 9th, 2010 on 4:04 pm
Kassi,
Great job driving past us at an unnecessary rate of speed on Columbia Pike post-WOD!
February 9th, 2010 on 4:08 pm
Gabe, Thanks. Great job driving slower than my grandmother.
I have Wisconsin plates for a reason…
February 9th, 2010 on 4:11 pm
Oh and thanks to Scott Q for the pullup tips. And Curtis I appreciate you advising against breaking up the row.
February 9th, 2010 on 4:36 pm
Zack would also like to thank the Academy…and, of course, God.
February 9th, 2010 on 4:55 pm
And Mr. February…
February 9th, 2010 on 5:06 pm
Thank you Ken.
February 9th, 2010 on 6:14 pm
10 05 jumping pull-ups
1000m row was 4:30 def my fastest yet.
Felt pretty good.
February 9th, 2010 on 6:34 pm
Guch has suggested we change venues to Rira so that he can come too with the Situation. Headed to Rira now.
February 9th, 2010 on 6:36 pm
Thanks Gabe.
Jkett, you better be there I’m bringing the kazoo for you.
February 9th, 2010 on 6:40 pm
9:00. Still can’t do pullups to save my life.
February 9th, 2010 on 6:46 pm
9:53 with the 12# bar and jumping pullups
February 9th, 2010 on 6:47 pm
11:13 Rxd
Got off to a decent start on the row (3:45 ish)-Defi didn’t go for an all out on the row..
maybe took too many breaks on thrusters trying to save some energy for pullups…
but it didn’t matter much after 50 thrusters
happy I could Rx this WOD….
February 9th, 2010 on 6:47 pm
oh, and thanks for the parking advice Brian, worked like a charm!
February 9th, 2010 on 7:21 pm
Ok, that was brutal, especially after yesterday’s squats and weighted pull ups. I only tied my time from last September. I’d have thought I’d be doing better……8:36 Rx’d.
February 9th, 2010 on 7:24 pm
9:58 Rx’d
February 9th, 2010 on 7:30 pm
7:19
February 9th, 2010 on 7:31 pm
7:50 Rx. I need a rowing lesson.
February 9th, 2010 on 7:36 pm
Fight Gone Bad @ CrossFit Boston. Score: 270. Very happy since I have a slight cold. Great box if you ever get up to Boston. Going to try CrossFit Fenway tomorrow.
February 9th, 2010 on 7:57 pm
8:02 RX’D
February 9th, 2010 on 8:12 pm
Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/02/10/100209/
February 9th, 2010 on 8:14 pm
7:09 rx’d
February 9th, 2010 on 8:17 pm
8:50 with 35lbs and jumping pull-ups.
February 9th, 2010 on 8:30 pm
Joe I would love to hear about both boxes when you get back. On Friday I am moving back to Boston and I checked out both online. One of them said it was $160 – $260 per month depending on how often you go. No thanks.
February 9th, 2010 on 8:31 pm
Joe if you could email me:
tcpdumpbs at gmail
thanks.
February 9th, 2010 on 8:37 pm
9:29 rx’d slower that I would have liked on the pullups and I broke up the thruster more than I should have as well, but this is the first time for doing jackie for me so I’ll take it.
February 9th, 2010 on 8:47 pm
9:33 with jumping pullups.
February 9th, 2010 on 9:18 pm
12:02 Rx’d – thanks to everyone who waited around while i finished the pull-ups! Ken, thanks for the motivation to finish!
February 9th, 2010 on 9:20 pm
As rx’d: 8:51. Took a bit off my PR this time…pretty pleased with that. Last time I did this I made the foolish mistake of coming out too hard on the row, and then feel right off the cliff. Paced the row better today (in fact, I think I could have gone a little harder) and broke less on the thrusters/pull ups as a result. Happy that my carby binge of a Superbowl/snowstorm weekend didnt f me too bad.
Also, can I mention I LOVE being a federal employee right now? Another snow day?! I’ll take it.
February 9th, 2010 on 9:22 pm
13:26 Rx’d – PU’s were sets of 5, then 4, 3, 2, 1 – Ugly and SLOW.
February 9th, 2010 on 9:30 pm
9:05 rx’d
Got off the row reasonably fine (~3:50) and proceeded to do ~20 unbroken thrusters. Then I don’t know what happened and I broke them up in sets of 7 or 8. And then pullups were like 8-6-4-4-4-4! Whoa. Spider monkey was not very spidery today
.
February 9th, 2010 on 10:14 pm
9:39 with jumping pull ups
February 9th, 2010 on 10:18 pm
8:20 rx.
Rowing seems to be slow last few weeks, while bodyweight stuff improves…
February 9th, 2010 on 10:36 pm
7:47, rx’d
February 9th, 2010 on 11:26 pm
8:50 utilizing “jumping pull-ups”
August 3rd, 2010 on 8:02 pm
[...] 1000m Row 50 Thrusters (45/35) 30 Pull-ups Post loads and times to comments. Compare to 100209. No comments for this entry [...]
August 31st, 2010 on 3:59 pm
[...] “Jackie” 1000m Row 50 Thrusters (45/3545) – scaled to 35# 30 Pull-ups – scaled to skinny black/red bands Compare to 100209. [...]