Wednesday 090429
AMRAP in 3 minutes:
3 Power Cleans, 155/105 lbs
6 Push Ups
9 Knees-to-Elbows
Rest 1 Minute
Complete the Circuit 5 Times
Post total rounds completed to comments.
A belated happy birthday to Sean M!
80 comments for this entry:
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Photos
April 28th, 2009 on 8:49 pm
Bill
13:05 rx’d
April 28th, 2009 on 9:38 pm
What kind of tool jumps rope with his shirt off?
April 28th, 2009 on 9:44 pm
They obviously Photoshopped my abs onto your torso before they posted that photo.
April 28th, 2009 on 9:51 pm
Yeah but the best part was Boston Mike right before Jon’s workout, grabbing his shirt and saying, “Jon take it off baby, make em scream!” haha
April 28th, 2009 on 9:51 pm
nice man-scapping work on the C Hair
April 28th, 2009 on 9:54 pm
Sally, motivation comes in many different forms…
April 28th, 2009 on 10:20 pm
Jon’s judge seems to be enjoying the view
April 28th, 2009 on 10:25 pm
Photos from the weekend are up on my FB page…I’d just like to add this disclaimer: At the beginning of the weekend I gave my camera to Sally “I only take pictures of guys with no shirts on” Shuster. Hopefully this explains the sausage fest that is my Mid-Atlantic games Photo Album.
search for Jim Garofalo if you want to be my Facebook buddy!
April 29th, 2009 on 12:59 am
Ok folks, the low quality, poorly narrated video’s keep flowing. Some of my favorite ones:
Brian and Dan on their strategies:
http://vimeo.com/4388400
Sally Dances, Brian Sneezes
http://vimeo.com/4388326
Kristin Defending the Breaking and Entering
http://vimeo.com/4388249
Aaron Drops Some Knowledge
http://vimeo.com/4388052
Folks Just Finding Out Their Workout Order
http://vimeo.com/4388378
Kristin and Erika On their Workout Order and Man Bars
http://vimeo.com/4388500
Jen’s Complete Run OHS WOD:
http://vimeo.com/4388549
http://vimeo.com/4388553
http://vimeo.com/4388561
This should give you perspective on at least two things. One, I shoot crappy video, but I try to keep it rolling regardless of the quality. Second, if this is the stuff I think is good (and some of it is actually pretty funny), imagine how much real crap I’m not even uploading.
That being said, the crap-fest will continue until all your bases are belong to us.
April 29th, 2009 on 1:02 am
Oh yeah, and I’ve uploaded a ton more other than the ones I’ve mentioned above. Enjoy the boost in productivity at work.
April 29th, 2009 on 7:42 am
3 Power Cleans, 90 lbs
6 Push Ups – regular
9 Knees-to-Elbows – my best attempt
9 rounds
April 29th, 2009 on 8:27 am
10 rounds (did not count or attempt fractions)
KTEs was my limiting factor – need to work on kipping movement and grip strength
April 29th, 2009 on 8:27 am
3 Power Cleans, 65 lbs
6 Push Ups – regular
9 Knees-to-Elbows – as good as I could do
13 2/3
April 29th, 2009 on 8:27 am
I forgot –135# for first 3 rounds and 115# for last two
April 29th, 2009 on 8:27 am
That last entry was mine not Brian’s
3 Power Cleans, 65 lbs
6 Push Ups – regular
9 Knees-to-Elbows – as good as I could do
13 2/3
April 29th, 2009 on 8:36 am
8 2/3 as Rx’d….so i lasted all weekend without ripping my hands only to have it happen today…oh well, at least I get to test out the “climb-on” stuff
my post-weekend qualifier depression has now officially gone away thanks to this morning’s WOD..damn, i love CF
April 29th, 2009 on 8:49 am
10 2/3
115# Power Clean
Knees-to-Elbows’ish
Hands and forearms are slowly starting to function again…
April 29th, 2009 on 8:51 am
3 Power Cleans, 75 lbs (need to work on technique)
6 Push Ups
9 Knees-to-Elbows
12 1/3
April 29th, 2009 on 8:52 am
Dear PCF,
I’d like to thank you for ensuring I get absolutely nothing done at work today before I ditch out early to come power clean. There’s now, what, like 12 hours of video posted? Thank you crossfit paparazzi.
April 29th, 2009 on 9:22 am
This was another one of those stealthy really hard workouts that seems like it won’t be too bad when you see it on the board. The combination of Knees to Elbows and Power Cleans is devilish. The pushups seem like they might be challenging, but they are almost irrelevant in the actual workout except as a break between the hard parts.
11 2/3 using 115 lbs for the cleans and almost reaching my knees most of the time.
April 29th, 2009 on 9:34 am
Erika got this workout off the CF Football board. If you like this kind of high intensity, heavier weight training, let us know. We think it is very valuable.
Everyone should challenging themselves on these power cleans. We normally do 135lbs for this kind of WOD, so be willing to slow down a little and do a heavy weight.
The effect on the grip could very well be crippling.
BTW, I work in a government that currently has the largest budget of any country in the history of the world. I work for the portion of that government that takes up the largest piece of the discretionary spending pie. I cannot watch any of the videos because we have not installed the latest version of Flash Player and I am not allowed to install software on my computer.
That is all.
Actually, that’s not all. I’ve seen Chef’s and Jimmy pictures from this weekend. Some of Ryan’s. I know there were a lot more taken and more video as well. Let’s get that stuff uploaded people!
April 29th, 2009 on 10:31 am
Aaron,
I feel your pain. I too work for one of the largest “Pie eaters” in the world…yet have to come to the library for internet!
I LOVE these kinds of WODs. Not all the time…but I really like WODs that incorporate some heavy stuff with other things (Like the 275lb DL with Box jumps). Keep them coming!
April 29th, 2009 on 11:37 am
Two new bloggers in the PCF world:
Gino
http://gdellomo.wordpress.com/
Justin H.
http://federalcrossfit.wordpress.com/
Give em some love…
April 29th, 2009 on 12:02 pm
3 power cleans 65#
6 push ups
9 knees to elbows
10 2/3
April 29th, 2009 on 12:07 pm
Aaron. I would like to see more workouts like this one. I am disappointed that I am not in town to do it.
April 29th, 2009 on 12:20 pm
12 rx’d
April 29th, 2009 on 12:40 pm
8 2/3rds as RX’d…tied you Rich!!
I liked this workout…good stuff…although I wish Brian PCF would incorporate more Kenny Loggins and less Kelly Clarkson in the WOD music
April 29th, 2009 on 12:47 pm
http://www.toxel.com/tech/2008/12/20/gadgets-and-designs-inspired-by-bacon/
April 29th, 2009 on 12:48 pm
I miss the AC/DC WODs
April 29th, 2009 on 1:16 pm
I know I’m supposed to take rest days, but I’m turning into a CF junkie and need my daily fix. See you tonight.
April 29th, 2009 on 1:31 pm
Shit Scott….did I mention I did 3 extra cleans too? Nice work on this one..now if only we could have some squat snatches scheduled this week….
April 29th, 2009 on 1:45 pm
The “All Your Base Are Belong To Us” comment made my day.
BTW, Kristin (notice spelling) had not seen “The End of the World” cartoon . . . she told me the other day she was walking around saying “hoh-K” without knowing why / where it came from. Do not worry, I remedied this shortcoming in her professional education.
Since this post has nothing to do with CrossFit I’ll just keep going on that slope . . . anyone know a reasonable (read: independent) mechanic in the Ballston area? I know a fair bit about cars, so if the people try to BS me I generally end up torching the place but letting one survivor go to tell the story . . .
April 29th, 2009 on 1:57 pm
Dan,
Lee Lex on Route 29, a few miles up from Claredon.
The guy who runs the place does most of the repairs himself. He won’t try and ripe you off and they do good work.
http://leelex.com/
April 29th, 2009 on 2:17 pm
9 at 115 lbs since I have hurt my back twice before trying to do cleans fast so I wanted to work on improving my form.
April 29th, 2009 on 2:25 pm
Dan,
I have had good luck with Joyce Motors on 10th street, just a couple of blocks from PCF.
April 29th, 2009 on 2:34 pm
Thanks Steve and John – my brother just moved to the area and is looking for a mechanic. We’ll give both a look.
April 29th, 2009 on 2:44 pm
Dan,
The best & most honest mechanic I’ve found is Joey Baird at Baird Automotive (http://www.bairdautomotive.com) at 3427 Washington Blvd.
Rick
April 29th, 2009 on 2:46 pm
8 2/3 rds
155# cleans
kte’s were more like knees to armpits
hands are hurting
April 29th, 2009 on 2:47 pm
!!
i haven’t watched that video in way, way too long. “but i am le tired” was a cornerstone of my young-adult vocabulary.
sharing it here, in case anyone reading has not seen it. http://is.gd/28to
April 29th, 2009 on 3:07 pm
Anyone read this article in the NY Times?
http://www.nytimes.com/2009/04/28/health/28brod.html?em
Apparently red meat is killing us.
April 29th, 2009 on 3:20 pm
I know I’m late to join the bandwagon on sharing my Crossfit regionals experience, but I have been thrown right back into a crazy work schedule and really haven’t had time to document my thoughts. Plus the delay further removes me from being too sappy and emotional.
Echoing everyone else’s comments, going to the regional qualifiers was such an experience for me – the 110% intensity, the 1000% effort, was all so motivating for me. PCF athletes, you guys did an AMAZING job. There was so much heart shown and so much effort in each of your WODs that it was inspirational (more on that effect later).
I don’t think I’ve been to an event where I personally know the top contenders and had such high stakes involved – which made cheering emotionally draining. There were so many times (especially on the last day) where you just wanted to run in and help someone get those last CTB pullups or snatches so that they would finish in time. That said, we had an amazing support team to do all the yelling, screaming, and cheering for PCF athletes and then some. We had such a great presence both days, and I am truly proud of the camaraderie that our group showed. I’m glad I didn’t lose my voice – the cheering (and running around) was my WOD.
Thanks to the athletes and support crew for all the fun memories as well – from breaking and entering, all the way through to the ice cream WOD. Drea you were amazing too, with organizing everything. Congrats to Jon M for qualifying – I know you’ve worked really hard to get to this point and will represent PCF well at The Games in July.
Now, for the inspiration part – the performances I saw from the athletes have inspired me to get more out of Crossfit. For those there on Monday night, I was inspired to do CTB pullups during Helen. I am motivated to do more WODs as rx’d and go big so that I can be ready to compete in the regional qualifiers next year (with the goal of finishing each WOD). Other Aaron made a great point that the key to doing well is to be competent in every Crossfit movement (and not best in certain movements, but weak in others). I’d certainly like to work on competency aspect, which means heavier lifts (DLs, BS, SP, PP, PJ, OHS, oh snatch, cleans, etc) and pushing through metcons. Coaching definitely helps (as in Monday and Tuesday when Siddharth and Dan told me to get back up on the bar or row harder, respectively).
I don’t take these types of goals lightly (as in last year I made running a marathon my goal – and did), and I know that I have great support from the PCF coaches and fellow PCF’ers. Next year, we should probably have enough people competing or spectating to occupy two beachhouses.
April 29th, 2009 on 3:37 pm
RIch – I ended up doing a few extra KTE as some of my KTE were, well…knees to nothing. Then learning the proper technique for KTEs AFTER my workout, ha. If only we could get some squat snatches and double unders in the same workout! I would Leeroy Jenkins that WOD! Just kidding…please no one schedule double unders ever!
April 29th, 2009 on 3:43 pm
Aaron – glad you had fun mano, and I saw the CTB on Monday, it was good work!!
Also on the recommendation front:
Me and the girlfriend are looking to move to Arlington (Clarendon or Courthouse) around July 1 and are looking at/for apartments.
Any buildings that you guys recommend to check out or avoid? Hit me up here or brianATpotomaccrossfitDOTcom.
April 29th, 2009 on 3:54 pm
8 rounds, rx’d
Curtis gave me a 2/3 for being 4 KNE away from 9 rounds.
I’d like to see more like these, but this one kicked my ass. Thanks Curtis for some seriously great coaching/yelling to get me through this one. Lot of failed cleans and serious frustration/cursing. KNE were the most solid, but Mike was right. I should have taped my hands.
Scott, getting between brian and kelly clarkson is about as wise as standing between him and bacon.
April 29th, 2009 on 3:59 pm
Listen people, my argument is simply that “Since U Been Gone” like “Sk8ter Boi” by Ms. Avril Lavigne are modern additions to the Great American Songbook and no less important than “Coins In A Fountain”, “My Way”, and you know what else…I’m a Michael Bolton fan. For my money, I don’t know if it gets any better than when he sings “When a Man Loves a Woman”.
I celebrate his entire collection.
April 29th, 2009 on 4:02 pm
Personally, I would love to do “Fight Gone Bad” to “When a Man Loves a woman”. I think you would see PRs across the board.
April 29th, 2009 on 4:17 pm
1) Happy belated Bday Sean!
2) Brian and Jenn are moving to the Commonwealth. Brian, did you lie and tell her it was closer to NYC and that is why she agreed? Also, people, stock up on bacon. NOVA is about to have a shortage beginning in July.
3) I am hopefully all rested up and recovered and ready to rock this WOD. File this under my newfound committment to work on weaknesses – I programmed it cause a lot of us struggle with KTE, and could use some extra work on the heavy cleans. Oh yeah, and SHAPE members – watch the ROM on the push ups!
4) Thanks to everyone who shared their qualifier stories. I enjoyed reading them and was glad to see that across the board, folks felt good about the way PCF represented throughout the weekend.
See y’all tonight!
April 29th, 2009 on 4:41 pm
Personally, I appreciate that brian can correctly misspell the titles of both songs. And while I’ll admit I like working out to your playlists Brian, I’m still going to stop giving you shit about them.
Erika, you’re going to kill this.
April 29th, 2009 on 4:46 pm
Brian-
I’ve lived in Courthouse for 4 years now and could recommend a few places. I’ll shoot you an e-mail.
April 29th, 2009 on 5:10 pm
3 power cleans 115#
6 push ups
9 knees to elbows – terrible form
8 rounds
this sounded like a fun workout, but I quickly remembered how bad I am at KTE
April 29th, 2009 on 5:10 pm
10 rounds as r’xd
April 29th, 2009 on 5:30 pm
I still suck and am nursing my hands for one more day…
Be back to the box in the A.M.
April 29th, 2009 on 6:55 pm
12 rounds.
Great to see you back in the box, Jenn.
April 29th, 2009 on 7:18 pm
12 and 2/3 as rx’d
KTEs we’re definitely the limiting factor.
April 29th, 2009 on 7:26 pm
11 rounds as Rx’d
April 29th, 2009 on 7:32 pm
11 rounds, 4 @ 155#, but dropped to 135 during round 5 as my technique was slipping. Good times…
April 29th, 2009 on 7:46 pm
AMRAP in 3 minutes:
3 Power Cleans, 115 (1st set)/95 lbs
6 Push Ups
9 Knees-to-Elbows (half way up)
Rest 1 Minute
Complete the Circuit 5 Times
April 29th, 2009 on 8:26 pm
brian,
I have spent the better part of the day pouring over white paper and have come to the conclusion that Pink Dolly Madison Snow Balls are NOT anti-inflammatory… and I think you might want to wait just a bit before unveiling the ‘All American Idol WOD’ on your folks… one bite at a time, m8.
April 29th, 2009 on 8:32 pm
10 rounds @ 85#
April 29th, 2009 on 8:34 pm
Matt. you were real strong out there, keep it up, great job
April 29th, 2009 on 8:35 pm
12 2/3 – went alittle too light on the cleans I think. Shoulder has been bothering me lately.
April 29th, 2009 on 8:40 pm
ps Erika LOVED the choice of workout tonight!!
April 29th, 2009 on 8:42 pm
Boo my knees for having to bail on doing a CF Football WOD.
Avril rocks, plain and simple.
April 29th, 2009 on 8:53 pm
11 rds as rx’d plus 1 ripped callous. Yay!
April 29th, 2009 on 9:03 pm
13 1/3 as Rxd
Great workout, though bad for the palms. I broke my “no chalk ever” rule and paid for it.
April 29th, 2009 on 9:19 pm
Felt good to be back in the saddle.
As rx’d (105#): 11 and 1/3 rounds
KTE were the limiting factor. Cleans felt great. Push ups, as always, sucked for me.
April 29th, 2009 on 9:21 pm
10 2/3
scaled cleans to 85# and knee pushups
April 29th, 2009 on 9:30 pm
12 Rds.
135# cleans
KTE were pretty bad, that’s not a strength of mine.
First workout using the hook grip, it went well, so that’s a plus.
April 29th, 2009 on 9:35 pm
10 2/3 Rounds
115 # cleans
more like Knees to Chest
April 29th, 2009 on 9:35 pm
Tried to go big @ 155# (never done before)… perhaps another day.
10 1/3 rounds @ 135#
Thanks to Jimmy, found out form is fine @ 135 one at a time. Sloppy otherwise. As much as I need to get faster at KTE and attempt heavier cleans, I like these WODs; keep them coming. Need a rest day as I thought I tired too quickly during the WOD… actually need better sleep/ less hectic workdays.
April 29th, 2009 on 9:42 pm
12 1/3 Rounds as Rx’d.
Well, the first 3 or so rounds were knees to elbows…then knees to an inch or so below elbows…and then…well you get the idea. Felt strong on the cleans though which was good. Next time I’ll go heavier. I hate knees to elbows…but love working them now. Trying to have a new mindset with doing things that I’m not good at
April 29th, 2009 on 9:59 pm
15 1/3 Rds, Scaled power cleans to 75lbs.
April 29th, 2009 on 11:43 pm
9 rounds, but scaled the KTE’s.
April 30th, 2009 on 7:59 am
Well, I discovered two things: Jimmy is awesome…thanks so much for coaching me through this, AND I am WEAK.
I don’t know if I just haven’t been able to get strong due to chronic injuries or focusing too much on metcon or what, but the heavy cleans were a challenge for me. I had to drop to 75lb just to get through this workout at a decent pace. NEED TO WORK ON STRENGTH.
Also, my grip totally effed my KTEs. Had to do two at a time and bring my knees nearly to my elbows.
I can’t remember exactly how I did but I know it was usually 2 and 1/3 for each round.
Get used to seeing me working with a barbell in the corner from here on out.
April 30th, 2009 on 8:56 am
I know I am bad at KTE, so this was good practice. I let them get sloppy at the end a little because I wanted to maintain some intensity. It’s a trade off I was willing to live with. I got through last weekend without tearing my hands and tore them today.
Scaled up to
3 165lb Cleans
6 Push-ups
9 KTE
13.5 Rounds
At least I didn’t break the push-ups.
April 30th, 2009 on 9:09 am
12 2/3 Rounds as Rx’d.
April 30th, 2009 on 11:19 am
12 1/3. 135
April 30th, 2009 on 12:17 pm
12 rounds with 135# cleans.
April 30th, 2009 on 1:01 pm
12 rounds
85#
BAD KTE
April 30th, 2009 on 2:11 pm
4 KTE’s short of 9 @ 85#