Wednesday 090422
Announcement: PCF Athletes are allowed to attend the Saturday 10 am Free Class if they are bringing a beginner with them. The PCF Athlete does not have to register online, just the beginner.
Power Clean
3-3-3
Rest
5 Rounds:
5 Deadlifts (275/185lbs)
10 Box Jumps (24/20 inches)
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April 21st, 2009 on 8:20 pm
Seamus – are you going to the box tomorrow night? If we see eachother, can you give me any last minute advice on my row? The first WOD at the qualifyer is a 2K row that you have to complete in under 7 minutes. Oh boy…
April 21st, 2009 on 8:20 pm
Or Thursday or Friday Seamus – no pressure. Just curious.
April 21st, 2009 on 8:47 pm
CHRIST!!! 2,000 meters in less than 7 minutes??!?!?!
No. Way.
April 21st, 2009 on 8:58 pm
Emma – right??? I just did 2100 meters in 10 over the weekend. Now, I was not going “balls to the walls”. So, if I don’t get the 7 mins., then I don’t qualify, right??
so, what if nobody gets 7 mins? Or only 3 women do?
Tes – you have input on that?
April 21st, 2009 on 8:59 pm
Sheila – where is the WOD posted? I have been looking for it?
April 21st, 2009 on 8:59 pm
Wait, is that for both women and men?
April 21st, 2009 on 9:00 pm
I think the video just said that one of the original challenges on the Crossfit HQ website was to do a 2K row in under 7 minutes. I don’t think he meant to say that you have to be under 7 minutes for the qualifier this weekend.
April 21st, 2009 on 9:04 pm
That would make more sense
April 21st, 2009 on 9:18 pm
All…..Tomorrow’s WOD should include this after the cleans and a rest: I’ll try to get the powers that be to fix the website.
5 Rounds:
5 Deadlifts (275/185lbs)
10 Box Jumps (24/20 inches)
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April 21st, 2009 on 9:18 pm
WOD #1
2k row
WOD #2
3rnds for time
275/185 DL
50 DU
WOD #3
21-15-9
95/65 OHS
24/20 Box jumps
400 m run
April 21st, 2009 on 9:21 pm
Aaron you’re going to ROCK THESE WODS!!!!
April 21st, 2009 on 9:24 pm
It’s 10 x 275/185 Deadlifts
April 21st, 2009 on 9:25 pm
EC had a journal article about trying to get a sub-7:00 w/o training for rowing, i.e., just doing Crossfit:
http://journal.crossfit.com/2009/03/rowing-a-sub-7-2kwithout-rowing.tpl
It didn’t work.
April 21st, 2009 on 9:31 pm
Sheila:
I’m pretty sure you misunderstood what Jeff was saying. You do not have to get under 7 minutes in order to qualify. That is an unbelievable time, but it would disqualify 80% of women and almost as many men.
April 21st, 2009 on 9:32 pm
Hey Brian,
What do you think is the best strategy to row 2k?
Would the FGB strategy work well for this?
April 21st, 2009 on 10:26 pm
Yeesh… sucks to be small, light, and weak for regionals (rules people like me out for sure). That and having the mental block of deadlifting almost 2x bodyweight 30 times…
That said, we have plenty of people that will do just fine on these. I’m excited to see you all kick some serious butt and will be there to cheer you on (in the form of yelling for you to pick up the weight, if necessary).
April 21st, 2009 on 10:55 pm
Wait, Guch, those are the WODs for the Mid-Atlantic qualifiers right? Where did they post those?
Emma’s right. Aaron, you’re going to kill those…
April 21st, 2009 on 11:09 pm
My strategy for the row will be just doing negative 500 splits. I’m going to start off at about a 2:00/500m pace and try to take that down a little every 500.
I’ve never done a 2k row, but I know that the only thing you can do on this is focus on efficient form, pace yourself below what you think you can do so you don’t crash, and burn it out the last 200m.
April 22nd, 2009 on 1:38 am
Hey all,
Three points.
1. With all of yesterdays talk regarding the cheat foods we dream of, I have to say that I dream of scrapple and don’t consider it cheating at all. Send me questions if you’d like to know how to work it into your zone diet plans. I don’t zone per se, but find ample room to work it into my diet. On the plus/breakfast meat side, I found Taylor pork roll in the supermarket today. All my NJ/Philly people say HOLLA!
2. Regarding the 2k row for the qualifiers. I will be at the box tomorrow afternoon if anybody wants help with technique. I can also offer a few “race” pointers that may help shave a few seconds off your time. I should also be at the box Thurs until 6:00pm but will be running the 5:00/6:00pm WODs on Friday if there are any last minute row questions.
3. Recommendation to those going to the qualifiers this weekend. I would try to fit at least a 1500m row into your workouts to get a feel for what the burn is like. I can honestly say that I would take any, and I mean any, crossfit workout over a 2k row for time. That said, it shouldn’t daunt you. Your competitor has likely not done a 2k. Like a crossfit workout, once you know what it’s like to push past your pain threshold, you will relish the thought of doing so in future workouts.
I’m around this week. Hit me up with scrapple/row questions.
April 22nd, 2009 on 1:46 am
Oh,
contact info is seamus@potomaccrossfit.com
Mahalo
April 22nd, 2009 on 3:44 am
I think we discussed this in an email thread somewhere, but the cost/benefit of busting ass on the 2k row is minimal at best. Even losing 30-60 seconds on the row in the grand scheme of the two other WODs probably won’t be that big of a deal.
For example, there are 3 rounds of 50 DUs. Let say you mess up twice during each set of 50 (30/15/5)- each which could easily take 3-5 seconds for restart (6-10 second each round). A very reasonable DU effort of 6 mistakes over the course of 150 DUs would wipe out the 30 second gain made during the course of a ass-busting 2k. Think about your last Annie (50-40-30-20-10 DU/situps) effort. Even when you get down towards the last sets of DUs, especially when you are already tired, restarting the DUs takes a few seconds- you may even do a few single unders before you go for the first DU. Now instead of situps, we have heavy-ass deadlifts. Money to be made here as the cycle time for deadlifts even between short and tall people is relatively close.
For those of you not familiar with rowing lingo, most everything is done in terms of 500m split time. So for a 2k row @ 7 mins, you are looking to hold a 1:45 across your 4 splits of 500m each.
So the difference between rowing a 7:00 and 7:20 would be the difference between a 1:45 and a 1:50 split time. The output required to sustain a 1:45 vs. 1:50 is disproportionate to the potential time gain.
That is to say, it doesn’t pay to row fast when you have so many other events and movements at play over the course of the day.
The flip side to this is that some people will go all out during the row. And they will blow up in a *major* way. So much so that if rowing is their first event, they could put themselves in the hurt locker for their second event even though it’s a few hours away. It will be very interesting to see how other boxes handle the strategic side of these 3 WODs.
The last WOD listed will be the most fun to watch as it’s the one where judges can screw things up. Depth for OHS and heels on box jumps will both be good times.
I can already see the regression forming…
April 22nd, 2009 on 3:57 am
Question-
Given the standard for box jumps is both heels on the top, it seems like the advantage of actually jumping up and bouncing off the top may be lost/mitigated. I wonder how fast step-ups and step-downs would compare in both cycle time and energy expenditure. This is assuming that step-up are ok as per the SoCal qualifier. Seems like it could be just as fast and much less taxing.
April 22nd, 2009 on 4:34 am
And the answer(s)…
http://games2009.crossfit.com/regionals/socal-regionals-final-results-real.html
April 22nd, 2009 on 6:48 am
Jon M and Erin B, I will be at the box THursday night to discuss driving down on Friday.
April 22nd, 2009 on 7:40 am
135-165-185(F)-145
9:04 (275#DL; 20″ box)
April 22nd, 2009 on 7:47 am
3-3-3 power cleans
135-145-155
5 rds
5 DL’s 275
10 BJ 24in box
5:49 as rx’d with 30 in tall box
April 22nd, 2009 on 8:04 am
Power Cleans: 185-195-100(x2)
8:16 (145# DL)
April 22nd, 2009 on 8:34 am
135-145-155
6:59 with 24 in box and 185# DL
April 22nd, 2009 on 8:35 am
5 rds
5 DL’s 85#
10 steps ups
3:17
mini “angie”
40 pull ups
40 push ups
40 knees to elbows
40 squats
13:42
April 22nd, 2009 on 9:24 am
Erika and I need one more person in our car for a Firday afternoon drive down to VA Beach so we can be HOV. Anyone looking for a ride, come on down. We are hoping to leave between 3 and 4 (hence the desperate need to get into HOV).
aaron at potomaccrossfit is the email address.
April 22nd, 2009 on 9:49 am
Power Cleans: 65, 85, 95
4:55 (145# DL)
April 22nd, 2009 on 9:54 am
PCx3: 115, 125 (f on 3rd), 115, 115
WOD: 6:57 w/ 185# DL and 24″ box jumps (20″ box + a 4″ plate)
April 22nd, 2009 on 10:18 am
Power Clean: 95-115-95
WOD: 7:04 (225#x2 rounds, 205# remainder, 24in box)
April 22nd, 2009 on 10:48 am
Ok – another Row Question – what setting should we put the row? See comments from Jeff:
“Guys there is no prescribed damper setting for the row. It is up to the athlete.”
April 22nd, 2009 on 11:38 am
Power Clean: 135-155-175-185(repeated failure)
Kinda weird doing power cleans for weight. Felt like I was going to hurt myself.
WOD: 5:30something, Rxd with 30in box jump
I’m taking the next couple days off, so good luck to everybody at the Qualifiers. Y’all are going to kick ass!
April 22nd, 2009 on 11:43 am
you’ll likely want the damper between 3 and 5, sheila.
will be at the 5pm WOD tomorrow and can chime in with seamus for anyone who wants a strategic/technical rundown of a 2k. you guys shouldn’t sweat it too much! siddharth makes a very good point that the time you’ll save from destroying yourself won’t be worth the time you could save in the other 2 WODs.
April 22nd, 2009 on 11:58 am
About the “cheat” foods, some of you may have seen what I’ve seen in a few different places now about post-workout nutrition, which I’ve hopefully understood correctly and not just heard what I want to hear (unfortunately can’t cite sources since my bookmarks are at home). The basic idea is that after an intense workout, your metabolism becomes kind of like Doc Brown’s DeLorean from 2015 in the way it can make use of “garbage” HG carbs and starches, due to it grasping for energy for recovery, without the resulting insulin spike and potential fattening effect. Fat is to be avoided during this period due to its potential to slow digestion, but any carbs and of course protein for muscle recovery, game on. Kind of an up-is-down, black-is-white, cats-and-dogs-living-together situation. Of course if weight-loss is a goal, then you can use this period to instead burn off fat at a slightly faster clip. I’m 140 soaking wet, so I’m trying to fight against this. It’s a slippery slope, but this seems like a good window to work in certain carbtastic cheat foods.
I’m trying this out this week and yesterday had a PWO snack of a giant lemon-poppyseed muffin and egg protein shake, the former something that I wouldn’t have touched any other time, and this seemed to keep me from any late-evening cravings that I usually have. Just my, uh, several cents.
April 22nd, 2009 on 12:12 pm
Power Cleans: 135-155-145
Felt a little twinge in my lower back during the 3rd rep at 155# so I dropped down to 145# for the last set.
WOD: 5:51, 245# DL and 24″ box jumps
April 22nd, 2009 on 1:33 pm
One correction there, Sean. Mr. Fusion only powered the flux capacitor and time circuits, not the internal combustion engine. It’s easy to mix up. No biggie. Otherwise, nice write up.
April 22nd, 2009 on 1:51 pm
Power Cleans: 155-195-215
Rest
WOD: 3:53 as RXD
April 22nd, 2009 on 1:53 pm
That last one should be posted as “Scott Q in Clarendon now”
April 22nd, 2009 on 1:58 pm
Chad: Nice catch. Guess it’s just as well I forgot that, since my analogy may have gotten way out of control otherwise.
April 22nd, 2009 on 2:53 pm
Am I the only person that is exceptionally nervous, unable to complete normal daily tasks and is instead sitting around obsessing about the Games workouts? I don’t know what would be worse – not knowing what they are, or knowing and obsessing for the next three days. Sigh.
Can it be Sunday already, please?
April 22nd, 2009 on 3:01 pm
I really love everything about this one.first time cleaning for max weight.
85-105(PR)-125(1,PR)-115(1)
Metcon: 7:14, rx’d
scaled up to a 24″ box
And then got the closest thing to a freestanding handstand I’ve done. Great day.
April 22nd, 2009 on 3:05 pm
Alli, awesome job! You’re putting up some great numbers lately. I’m impressed – keep up the great work!
April 22nd, 2009 on 3:10 pm
Erika – I totally feel your pain. I am so happy for you that we start the day with the Row! How are your double unders? Do you have a strategy in mind for box jumps? I am trying to determine if I should do step ups or jump ups. Also, our boxes our 20″ boxes right?
I have to tell you – the one thing I did not want – OHS! My worst exercise!
I hope to see you at the BOX tonight!
April 22nd, 2009 on 3:31 pm
Sean-
Nutrient timing is an issue that a lot of the coaches and a couple athletes have been experimenting with lately. I’m sure if you grab Siddharth, Aaron, Brian, or I we could talk to you about it for 2 hours. From what I understand, your thoughts on PRO and CHO post WOD are spot on. However, there is some serious science behind the types of CHO choices you consume post WOD. This type of adjustment only needs to get made if you are in the sub 4 Fran 900+ Total range. If someone isn’t near those numbers, first I would recommend taking these steps in order:
1. Eating Right
2. Working out right
2. Sleeping Right
3. Recovering Right
4. Flossing
5. Wearing Your seatbelt
6. Post WOD Carbohydrate choices
April 22nd, 2009 on 3:50 pm
Sheila, Erika, nerves or not, you ladies are going to kick some CF butt, this weekend! You ROCK!!!
April 22nd, 2009 on 4:06 pm
Scott Q. – glad you’re back safe brutha!
Erika/Sheila – I eat Ben and Jerry’s when I’m stressed, and I haven’t had any of that in at least 3 hours, so I’m straight.
April 22nd, 2009 on 4:07 pm
Fuck, that was Brian, not Ericka.
April 22nd, 2009 on 4:31 pm
Sheila, definitely heed Allison’s advice on the damper setting. Most rowers won’t go above 4.
Good luck to all. I wish I could be there cheering y’all on.
April 22nd, 2009 on 5:00 pm
Sheila (and everyone else doing the 2k row), here is a cool article from the CrossFit journal on the subject:
http://library.crossfit.com/free/pdf/54_07_Row_Fast.pdf
April 22nd, 2009 on 6:20 pm
Power Cleans: 185-200-210(F)
WOD: 5:57
April 22nd, 2009 on 6:20 pm
ha, thanks Brian PCF, good to be home
April 22nd, 2009 on 7:09 pm
Single arm DB snatch
35-40-45
165- DL
4:55
April 22nd, 2009 on 7:45 pm
Power Cleans: 135-165-185(F)
WOD: 5:05
225 DL
April 22nd, 2009 on 8:11 pm
Power Cleans
85-85-85
WOD
6:49
125 DL
April 22nd, 2009 on 8:19 pm
Thanks, Jon. Sound priorities. I am not in fact to the sub-4:00 Fran territory, and don’t figure I’ll make a habit of eating crap PWO. Definitely will talk to you and the others about this stuff more, if for no other reason than to figure out how to eat well consistently and hold down a job.
April 22nd, 2009 on 8:29 pm
135-185-155
Need to tighten up form
5:05 as RX’ed
April 22nd, 2009 on 8:33 pm
135,185,195
6:26 (275# and 30in box)
April 22nd, 2009 on 8:34 pm
Great job tonight on the Cleans guys – a lot of you have made some really good progress on these.
Remember to keep that weight on your heels, keep the head neutral, and BE AGGRESSIVE.
April 22nd, 2009 on 8:51 pm
125-135-150(2)
7:16 (200# and 24″ box)
April 22nd, 2009 on 9:31 pm
Power Cleans: 85-95-105(1)
5:46(145# DL)
April 22nd, 2009 on 9:43 pm
3×3 Power Clean: 75#-95#-115#. 5×5 135# DL & 5×10 24″ Box Jump: 6:55.
April 22nd, 2009 on 9:48 pm
3-3-3 Power Cleans @ 115 lbs.
5 Rnds for time:
5 DL @ 185
10 box jumps – 24″
time 7:14
April 22nd, 2009 on 10:06 pm
Power Cleans were awful: 185-205(f)-205(f)-205(f)….205(f) Need to work on form big time! Next time I will go much lighter and focus on open hips, big shrug, etc. Just need work. With my DL I should be PCing a lot more.
5 Rnds for time:
5 DL @ 275
10 box jumps – 24″
as Rx’d: 4:06.
Was pretty happy with this. Needed a better performance after the PC debacle!
April 22nd, 2009 on 10:07 pm
P Cleans 165-185-185
WOD 24/255 DL. 6:36
April 22nd, 2009 on 10:10 pm
Power cleans: 135-155-175(2)
4:35 as RX’d with 30″ box.
April 22nd, 2009 on 10:17 pm
Power Cleans: 135-155-165
5:35 at 225# and 30″ box
April 22nd, 2009 on 10:33 pm
Power Cleans: 205 – 225 – 245
4:56 275#/30″
April 22nd, 2009 on 10:36 pm
Power cleans: 135-135-135
5:05 at 205#, 24″ box
April 22nd, 2009 on 11:59 pm
Power Cleans
75/85/95
5 Deadlifts (115 lbs)
10 box Jumps (20 inch)
6:02
April 23rd, 2009 on 12:02 am
Power Cleans
85/85/105
5 Deadlifts (115 lbs)
10 box Jumps (20 inch)
3:08
April 24th, 2009 on 8:33 pm
Power Cleans
75/85/95
5 Deadlifts (145 lbs)
10 box Jumps (20 inch)
7:28
April 27th, 2009 on 5:40 pm
Power Cleans
95/125 (2 fail)/125
225/225/185/185/185 for deadlifts
box jumps at prescribed height but stepping up/down
April 27th, 2009 on 5:40 pm
Oh, almost forgot: 7 mins even