Wednesday 090513
Join us for the Jen Conlin going away party, this Friday at 7 pm at the box!!
A Crossfit Level I Certification was just posted on Crossfit.com. If you’re interested in getting a serious dose of Crossfit knowledge and/or interested in coaching, this is a must. August 8-9, Crossfit Brooklyn. Click here to Register.
Clean and Jerk
5-5-5
Rest
AMRAP Pushups
Rest
Tabata Situps and Pushups
Post load, max reps, and total reps to comments.
Special thanks to Carl Borg and the CFE Crew for putting on the Crossfit Endurance and Running Cert. Congrats to Dan H., Curtis, Siddharth, Jon M., and Danielle from PCF who all received their Coaches Cert!
79 comments for this entry:
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Photos
May 12th, 2009 on 9:20 pm
Hey can anyone who went to the cert this past weekend as well send me the email they sent out to everyone with the homework and PPT? I never got the email and Carl hasn’t sent it to me from this weekend
Much appreciated
kassandra.mckenzie@gmail.com
May 12th, 2009 on 9:20 pm
Just signed up for the Brooklyn certification if anyone interested in car pooling (yes, I know its way in advance…just figured I would throw it out there)
May 12th, 2009 on 10:10 pm
BMack from CF Newport just threw this challenge out there, anybody wanna have a go at this on Saturday morning?
The Newport Crippler: To be completed in under 7:30…
30 Back Squats @ 225 + 1 mile TT (time trial)
Yuck.
May 13th, 2009 on 12:17 am
That sounds awful Jon.
May 13th, 2009 on 12:59 am
Holy crap. Umm, this sounds about as much fun as the Inman Mile.
I’ll sub 245DLs and give it a whirl with ya. We need a rabbit who just wants to do the run part for pacing. Any volunteers?
May 13th, 2009 on 7:46 am
Cassandra, just sent you the endurance cert materials so you should have them in your inbox now.
CJ: 55-65-75
Pushups: 25
Tabata: 83 situps, 73 pushups
May 13th, 2009 on 7:50 am
clean and jerks: 65, 85, 90
Push-ups: 17
Tabata: 66 sit-ups, 60 push-ups (first round regular, rest knees)
May 13th, 2009 on 8:28 am
CJ: 95-115-115
Push-ups: 22
Tabata: 79 sit-ups and 31 push-ups
Taking 3 weeks off for the wedding/ honeymoon seemed like a much better idea at the time…
May 13th, 2009 on 8:52 am
165-185-185
30 pushup max
91 situps/44 pushups
Btw- did I say I suck at pushups?
May 13th, 2009 on 9:22 am
CJ: 115-155-165
Push-ups: 50
Tabata: 98 sit-ups and 71 push-ups
May 13th, 2009 on 9:25 am
Oh good, clean and jerks and sit ups.
May 13th, 2009 on 9:26 am
Snatch
35-45-55
Push Up:15
Tabata
Situpps:95
pushups:61
May 13th, 2009 on 9:33 am
65-70-75
21 pushups
Tabata
81 GHD situps
61 pushups
Jen N. – Thanks for the help with the muscle ups. You never cease to amaze me.
Zach – Glad to see you back at the morning wods. Too bad your too cool for the PCF hhrs.
Brian – I’m glad the placebo effect is working. Now you have to get Eva to come out Saturday.
On a last note, PCF owners – I think that cameras, video cameras, and cell phones with cameras and/or video camera capabilities should be banned from Jen’s party Friday night. Thank you
– A concerned citizen
May 13th, 2009 on 9:33 am
Definitely considering the certification in August!
May 13th, 2009 on 9:38 am
CJ: 75 and I tweaked my shoulder, so only did one set.
Pushups: 20
Tabata: 60 situps, 35 pushups
May 13th, 2009 on 9:46 am
Jon M, i’ll give the Newport Crippler a shot with you
May 13th, 2009 on 9:53 am
CJ: 135p-175p-165p (form was bad on 175, and no bumper plates, so backed it down)
Push-ups: 40
Tabata: 102 situps, 112 pushups
Song for WOD (for tabata part): “Lips like Sugar” by Echo and the Bunnymen
May 13th, 2009 on 9:54 am
C&J: 95-115-115
AMRAP Push ups: 54
Tabata: 94 sit ups; 61 push ups
HM: Brian said I couldn’t attend a HH until I improve my shot-taking form. He doesn’t want any injuries.
May 13th, 2009 on 9:56 am
CJ: 75-85-85
Push-ups: 23
Tabata: 89 sit-ups and 43 push-ups
May 13th, 2009 on 9:58 am
C&J: 95-115-125(3)
AMRAP Push Ups: 37
Tabata: 80 Sit Ups, 70 Push Ups
May 13th, 2009 on 10:01 am
Warm-up:
3 rounds:
10 squats
10 pull-ups
10 hip extensions
10 slam ball (20 lb)
WOD:
Clean and Jerks: 115, 125, 135(PR)
Probably could have started heavier earlier and increased my weight. I can definitely jerk more weight than I can clean.
Push-ups: 25
Tabata: 106 abmat sit-ups/85 push-ups
May 13th, 2009 on 10:18 am
First Muscle-Up!
Clean & Jerk: 135, 165, 185
AMRAP Pushups: 60
Tabata: 110 Situps, 80 or 90 Pushups?
Not sure on the pushups. Too many numbers to remember…
May 13th, 2009 on 10:24 am
C&J: 115-135-155
AMRAP Pushups: 27
Tabata: 69 Situps / 55 Pushups
Felt really good about my first set of 25 pushups in tabata… Learned a good lesson about pacing myself by set number 4.
May 13th, 2009 on 11:08 am
congrats on the MU chris!
clean – 75-105(f)-85
max pushups – 8
May 13th, 2009 on 11:58 am
Zack – I thought it was because you are a UNC alum
May 13th, 2009 on 12:30 pm
C&J: 115-135-145
AMRAP Pushup: 56
Tabata situp/pushup: 96/69
May 13th, 2009 on 12:33 pm
C&J: 55-75-85
AMRAP Pushup: 17
Tabata situp/pushup: 85/52
May 13th, 2009 on 1:06 pm
Chris K, I honestly didn’t know that was your first MU when you came up and knocked it out. Totally solid. Nice work.
C&J: 155-170-170
AMRAP Pushup: 65
Tabata situp/pushup: DNS
May 13th, 2009 on 1:07 pm
Hey BTW, thanks Brian for the congrats on my completion of the CFE cert this weekend [insert sarcasm here]… not feeling the love
That’s me right next to Danielle
May 13th, 2009 on 1:26 pm
95-115-125
AMRAP: 51
Tabata: 104/52
arms=dead
May 13th, 2009 on 1:48 pm
I HATE REST DAYS!I really want to do this WOD.
But I prefer rest versus injury. I still switch back and forth between 3-1-3 and 3-1-2. 3-1-3 was killing me b/c I was getting 6 hours of sleep and not eating that well. I am trying to get more sleep and eat better, but have stuck with 3-1-2.
Coaches: Any words of wisdom on rest days?
May 13th, 2009 on 2:17 pm
Anyone up for this?
We’d each have to run between 8 & 12 miles at least once in two days….
http://www.ragnarrelay.com/dc/index.php?utm_campaign=dc
Let me know….
May 13th, 2009 on 2:26 pm
95-115-135
AMRAP: 35
Situps:95
Push ups:67
I did this in the daytime so I can attend the Caps game 7 tonight… no big deal. Thanks for the help Curtis!
May 13th, 2009 on 2:27 pm
55-55-55
amrap pushups: 18
tabata: 87/56 (scaled to knee pushups)
May 13th, 2009 on 2:48 pm
75-80-85
AMRAP pushups: 20
Tabata: 99 situps and 40 pushups
May 13th, 2009 on 2:54 pm
Does anyone have a bike that they don’t use and be willing to let me borrow? My ortho says I should be using it for my knee for now.
I’ll do something special for you in return
May 13th, 2009 on 3:17 pm
random – does anyone want to go in on free-range, grass fed, no hormone injected beef? From the farmer:
We charge a flat fee of a $1.00 per pound for processing. Most of my half beef are averaging about 358 pounds.
half beef: $1,253 for beef, tax $31.33, processing $358 total = $1,642.33
quarter beef: $671.25 for beef, tax $16.78, processing $179 total = $ 867.03
Let me know if anyone wants to go in on a 1/4 or 1/2
jaredmcqueen@gmail.com
I’d pick up the meat this saturday.
May 13th, 2009 on 3:37 pm
Dave O –
I did the Ragnar Relay last fall and, aside from funding myself running straight uphill for 7 miles at 3 am in the pouring rain, it was an absolute blast. Ragnar is a 143 mile relay race that starts in Cumberland, MD and ends in DC. The race is completed over about 24 hours with teams of 12 runners. Each runner is assigned three legs, ranging in length from 4 to 11 miles and usually run about six hours apart. There are also awards for best team name, best costumes, best decorated team van, etc. I think it would be great if Potomac Crossfit got a team together!!
May 13th, 2009 on 3:46 pm
Dave O- I’m in.
May 13th, 2009 on 4:15 pm
HM, you’re just mad because you didn’t win your NCAA pool. Never pick against unc!
May 13th, 2009 on 4:32 pm
Jon,
My shoulder is bothering me a bit so I’m going to try BMacks challenge in my garage tonight. May not have time on Saturday (depends on Friday night and I have a wedding later that day). I’m just hoping to break 10min! I’m assuming this is a “Lucas special” workout!
I’m hoping I can do the BS in 2min max and then run a 7:30 mile. I have no idea what I’ll do…maybe I get the squats in 1.5min and then run a 11 min mile
May 13th, 2009 on 5:02 pm
Dave O & Carolyn – I’m down too, as long as we can start and finish each leg with burpee and double under.
May 13th, 2009 on 5:11 pm
Clean and jerk, 135-155-185
Amrap pushups, 41(terrible)
Tabata situps/pushups, 90/64
May 13th, 2009 on 5:15 pm
Dave O and company, I need to work on my running so count me in as well.
May 13th, 2009 on 5:52 pm
Clean and Jerks: 95(5) – 135(5) – 155(5)
AMRAP Push Ups: 61
Tabata situps: 94
Tabata pushups: 83
Good times this morning and thanks for the advice on the CJs Curtis
May 13th, 2009 on 5:59 pm
Chris K. et al – you have to tell me when you’re going to attempt your first muscle up, that’s prime footage!
Kassi – in my defense, I’m a dick – but seriously, sorry.
Jared – this is good stuff, I did this with a few friends a few months ago. Ended up with 1/3 share of 1/4 cow, which came out to about 40 lbs and I paid $5/lbs. The stuff just tastes so much better and it’s way better for you. You guys should take him up on this.
Justin – you should rest. I’m on a 2/1/3/1, as is Pat Sherwood, Jeff Tincher, and a lot of other elite crossfitters. This allows them to keep intensity high. Never let volume trump intensity.
Dave O. and company – have fun, I will definitely setup a bbq at the finish line for you guys.
May 13th, 2009 on 6:00 pm
Oh, and I’m probably going to be in for the Newport Crippler this weekend depending on what time we do it (earlier is better).
May 13th, 2009 on 6:10 pm
C&J: 115-135-155
AMRAP Pushups: 52
Tabata Situps and Pushups: 125 total (4 rounds PUs, 4 rounds SUs)
Jared, if I weren’t moving I’d totally go in on the meat thing. Oh well.
I’m in for the Newport Crippler if I can scale the weight some.
May 13th, 2009 on 6:11 pm
Clean & Jerk: 95-115-125
AMRAP push-ups: 42
Tabata (4 rounds sit-ups & 4 rounds push-ups): 96
May 13th, 2009 on 6:15 pm
Emma, I may have one. I will contact you this weekend thru facebook to confirm.
May 13th, 2009 on 6:16 pm
Clean & Jerk: 75-85-95
AMRAP push ups: 18
Tabata situps/pushups: 70 total
May 13th, 2009 on 6:28 pm
C and J: 115-125-135
Pushups AMRAP: 43
Tabata PU and SU: 119
May 13th, 2009 on 6:31 pm
Clean & Jerk: 55-65-75
AMRAP push ups: 20
Tabata situps/pushups: 86 total
* scaled to knee pushups
May 13th, 2009 on 7:15 pm
Emma – I also have a bike you can use, I probably won’t use it this summer at all because I don’t think I can ride it while I’m pregnant. Let me know if you still need one.
Clean and Jerk – 551-65-70
AMRAP push ups – 16
Tabata knee lifts/push-ups – 87, 71
May 13th, 2009 on 7:20 pm
Clean and Jerk: 65 – 75 – 95(f)
AMRAP push ups: 22
Tabata push up / situps: 125
(tabata pushups scaled to knees)
May 13th, 2009 on 7:28 pm
C&J – 135, 145, 155 and 165 for 1 rep just so I know I got it for next time.
push-up: 87
Tabada mash-up: 112 total
Good programing today!
May 13th, 2009 on 7:43 pm
Clean and Jerk 5-5-5: 125-145-145
AMRAP Pushups: 73
Tabata Situps and Pushups (4 rounds): 103
Everyone that is interested in doing the Cumberland to DC relay contact me off list at
d a v e . o s t r a n d e r at c o m c a s t . net
May 13th, 2009 on 7:48 pm
Thanks, Alison and Chad! I didn’t really know what to expect on the MU attempt. I’ve only tried it once before and that was during my short-lived triathlon career, when I was temporarily weak and feeble. It’s good to be strong again!
May 13th, 2009 on 7:51 pm
Jared: I’m also interested in the grass-fed beef. I’ve been paying top dollar for it at Whole Foods.
May 13th, 2009 on 8:04 pm
Clean and Jerk 55-75-85
AMRAP Push Ups: 27
Tabata sit ups/push ups: 104
May 13th, 2009 on 8:14 pm
Wait.
Cows eat grass?
May 13th, 2009 on 8:43 pm
Clean & Jerk: 95-125-135
AMRAP push-ups: 57
Tabata (4 rounds sit-ups & 4 rounds push-ups): 100
May 13th, 2009 on 8:51 pm
C&J — 115, 165, 175 (f)
50 push-ups
100 mashed up tabata (push-up/sit-up)
May 13th, 2009 on 8:53 pm
Latham: 135-140-145
May 13th, 2009 on 8:54 pm
Clean & Jerk:
135-155-165
AMRAP push-ups:
40 push ups unbroken.
Tabata (4 rounds sit-ups & 4 rounds push-ups): 133
Count me in for the crippler.
May 13th, 2009 on 9:04 pm
C&J: 115-135-145(2)-145(3)PR
AMRAP push-ups: 60
Tabata (4 rnds alternating sit-ups and push-ups): 112
Separated out the 145 C&J’s since Seamus gave me some pointers midway through the set and I paused longer than the 2 seconds. Happy that I got weight heavier than I weigh over my head (by like a couple of pounds… nevertheless).
May 13th, 2009 on 9:15 pm
OK…Did the Newport Crippler.
30 Back Squats 228.5 lbs (my bar weights 38.5 lbs)
1 Mile Run
11:46
I did my back squats in 4:39 and the Run in 7:07
Maybe could have pushed a little more on the squats but was wary of failure because i had no spot and didn’t want to have a bail out as getting the weight back on the rack would be a chore.
Know idea how Lucas or BMack did that in 7:30!! I would love to try this again…think I can get under 11…but where near 7:30 right now!!!
May 13th, 2009 on 9:17 pm
CJ: 55-65-75
Push-ups: 32
Tabata: 107 sit-ups and 50 push-ups
May 13th, 2009 on 10:01 pm
This was rough after Sunday’s C&J/situp combo. And the jerk’s on the barbell were tweaking out my shoulder. So, whining aside, I kept it pretty easy today.
Clean and Jerk: 5 @ 65# / Squat Clean: 5 @ 75#, 5 @ 85%
Max pushups: 19
Tabata Situps/Pushups: 103
May 13th, 2009 on 10:04 pm
C and J: 95-125-155 (1 rep & then fail)- 145(3 reps)
Pushups AMRAP: 32
Tabata PU and SU: 101 (54 SU 47 PU)
May 13th, 2009 on 10:09 pm
CJ: 145-155-175(3 rep PR then did 2 at 165) Concentrated on keeping a tight core and my weight on my heels, and it worked!
Push-ups: 106
Tabata: 129
May 13th, 2009 on 10:36 pm
oops correction my CJ’s were: 145-165-175(3 reps then 2 at 165)
May 14th, 2009 on 7:23 am
Clean & Jerk
65,75,95 (last set broken)
I think I’m making progress; the 95# c&j felt good. I think I should try 115# next time.
May 14th, 2009 on 9:19 am
Clean and Jerk: 185-205-225(2)
AMRAP Push-ups: 52
Tabata Sit-ups/Push-ups: 92
May 14th, 2009 on 11:03 am
C&J 65-80(PR)-80
The C&J does not feel quite so awkward anymore.
AMRAP Push-ups: 19 (and a few more that didn’t count
Tabata Sit-ups/Push-ups (4 rounds each):86
May 14th, 2009 on 11:23 am
CJ: 135-165-185(1),175(1)
AMRAP PU: 73
Tabata Situps/PU: 83, 90
May 14th, 2009 on 12:00 pm
CJ: 115-125-135
Push ups: 48
Tabata situps/pushups: 105
May 14th, 2009 on 1:18 pm
Clean and Jerk – 55-65-70
AMRAP push ups – 15
Tabata sit-ups/push-ups – 87, 71
June 12th, 2009 on 8:00 pm
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