Wednesday 090603
PCF Seminar Series features the Beast Skills Gymnastics Seminar! Come learn a variety of beginner and advanced gymnastic skills!
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
A Reporter Gets a Dose
Ryan P.’s got some good rest day articles.
Alli’s making jerky.
You’ve earned that bigger booty, celebrate!
67 comments for this entry:
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June 2nd, 2009 on 9:33 pm
Crossfit Invictus also has a great article about how to tape your hands. Figured it was apropo given this workout
June 2nd, 2009 on 9:33 pm
Click on my name for the hyperlink…
June 2nd, 2009 on 9:35 pm
Also, it is posted on under there workout for Tuesday June 2 if by the time you look at this they have posted the workout for June 3.
That is all…I promise
June 3rd, 2009 on 6:52 am
11:30 – “big dawg” – 21-15-9 – used blue band for pull-ups
June 3rd, 2009 on 7:40 am
19:06 Rx’d with CTB … I think this is doable under 15 minutes for those who have a good CTB and not my sets of 2-3..
June 3rd, 2009 on 7:47 am
18:20 rx’d but no CTB
June 3rd, 2009 on 7:53 am
12:19 Big Dawgs version
June 3rd, 2009 on 7:55 am
10:26 – big dawgs version with green band pull ups
June 3rd, 2009 on 8:14 am
Does anybody have a fairly large truck and lives/works near Manassas?
I’ve got a buddy of mine who was a SEAL and agreed to make us some logs for log PT but I got no way to get them up here in my VW Jetta.
Beer and/or footrubs in your future if you do this…just email me, brian potomaccrossfit.com.
June 3rd, 2009 on 8:24 am
20:05 Rx’d
June 3rd, 2009 on 8:31 am
Morning Leaderboard:
1. Jenn N. 13:13
2. Anna C. 20:05
3. Laura G. 20:58
1. Scott M. 15:52
2. Vaughn 18:20
3. Rich S. 19:06 CTB
June 3rd, 2009 on 8:40 am
16:something
Rx’d rounds/reps but replaced pullups with 1.5 pood kettlebell swings (hand still semi-busted) and sit-ups with GHD sit-ups.
Brian, Thanks for the tips on the GHD sit-ups. I’ve watched the GHD sit-up video (see link) several times now and could never see the difference between “Good” and “Bad”. Now I realize that I should have been looking for the straight knees on the way up. I was foolishly looking for minor variations in the back arch. Thanks!
June 3rd, 2009 on 8:50 am
Would appreciate any feedback you guys can throw up on our Yelp page:
http://www.yelp.com/biz/potomac-crossfit-arlington
Keep comments about Dan’s Mom to a minimum (which means no more than six comments per entry).
June 3rd, 2009 on 8:50 am
20:58 RX’d
PU’s very hard but somehow got through it.Thanks Anna for making me try it!!
June 3rd, 2009 on 8:54 am
21-18-15-12 with blue band
19:34
June 3rd, 2009 on 9:25 am
Dear Dan:
Please explain to me why it is that you hate me? Is it because we took two weeks off and y’all had to pick up the slack on classes? Whatever it is, I’m sorry. I thought we were friends, but that was before I woke up this morning and hobbled out of bed like a 95 year old woman after having done the wall balls on Monday followed by yesterday’s debaucle, which I stupidly insisted on doing as rx’d. I came into work thinking that surely today’s WOD would not involve any strain to my legs….imagine how sad I was to see walking lunges. So, I’m sitting here in desperate need of a cup of coffee but too afraid to get up from my chair for fear I can’t walk, and crying on the inside as I think of what is in store for me tonight.
Sigh.
June 3rd, 2009 on 9:57 am
Brian,
If you can’t get ahold of a truck, I can get the trailer again and can get the logs.
June 3rd, 2009 on 9:57 am
Dan’s Mom will do the footrubs??
June 3rd, 2009 on 10:03 am
Laura! You did all those pull-ups RX’d? My little girl is all grown up!
I also hate Dan, but it might be due to 160 sit-ups followed by 81 today … or maybe the lunges. There are so many reason.
June 3rd, 2009 on 10:24 am
Should be another good one.
I know some of you are a little sore from the programming so I figured I’d throw in a little inspiration from Arnold…
http://www.youtube.com/watch?v=WL1lfSzgcAw
(the link is safe for work)
June 3rd, 2009 on 10:24 am
What a shame today is a rest day, but the last three days of WODs made sitting on a plane this morning a fantastic treat.
I’d say Dan is doing a fantastic job on the programming front. On the hair cut front, there is certainly room for improvement.
June 3rd, 2009 on 10:34 am
14:13 as Rx’d
June 3rd, 2009 on 10:44 am
All the other trainers could have QA’d my programming . . . but I guess everyone was too busy . . .
“I’m getting married . . . ”
“I have two jobs . . . ”
“I’m WAY pregnant . . . . ”
“I’m training for the CF Games . . . ”
Excuses, excuses, excuses.
To my Mom, who reads the blog: I love you, my friends suck. I’m working on getting new ones, but I spend too much time at the gym. Its a viscious circle.
P.S. Nice job to everyone on these WODs. As soon as I’m healthy (I’m actually getting better – so that is good) I’m going to do my own month of programming. It will be interesting.
June 3rd, 2009 on 10:48 am
I don’t think i can do one lunge today, my quads hurt when i blink. Is there another option, or should i just take the day off.
Also, when is the next happy hour at RiRa!? There is not nearly enough drinking going on!
June 3rd, 2009 on 10:52 am
“Big Dawg”
21-15-9
Half PU’s with blue band
9:57
Dan must think we all have skinny quads and he is trying to make them bigger.
June 3rd, 2009 on 10:59 am
Thank goodness for REST DAYS!!! There won’t even be any “active rest” going on for me today as standing up and sitting down (and being a girl you can only imagine how horrible that is when nature calls) is all the action my poor quads can handle. Dan, Dan, Dan…. ;o) just teasin’ ya! You are doing a great job.
Brian, I say we find paths/trails from Manassas and walk them logs for time. Okay, maybe not… Sounds good in theory though.
Anyone up for a Hooverball tournament next Sunday (6/14) afternoon after the WODs are done? If so let me know, I’ll be at the gym tomorrow.
June 3rd, 2009 on 11:05 am
17:04 Rx
June 3rd, 2009 on 11:08 am
21-18-15-12-9-6 w/ green band pull-ups (14:15)
June 3rd, 2009 on 11:17 am
(From today’s article) “The coaches at this gym are highly trained, skilled athletes who obviously relish their jobs. They couldn’t have been nicer, and they were pretty easy on the eyes, too, if that’s a motivating factor in getting you to the gym.”
Easy on the eyes? I don’t recall being at the gym Saturday morning – but I must have been there and just don’t remember it.
June 3rd, 2009 on 11:20 am
I would like to sign up for the beast skills seminar this weekend, but it is not letting me. I will be out of the office for the next few hours, can one of the coaches put me down for the advanced seminar?
June 3rd, 2009 on 11:23 am
Vaughn – use https://clients.mindbodyonline.com/home.asp and then click on the “seminar” tab. I’m still waiting on the direct links from Drea
June 3rd, 2009 on 11:31 am
Jamie – you had a question the other day about doing WODs as Rx’d vice scaling. My answer to that is:
“Intensity is the single most important variable in positive adaptation.”
In other words, you need to go hard. If you find yourself taking a lot of breaks during a WOD or just going through the motions, you haven’t sufficiently scaled and you are slowing your progress as an athlete.
You will only slow your progress by doing WODs that are too heavy or too long for your fitness level.
In summation, you are a unique snowflake, scale and go hard
June 3rd, 2009 on 12:37 pm
So I should be bringing in the starting quarterback for Stanford on Saturday for the free WOD. Can we make it a CrossFit Football-esque WOD?
June 3rd, 2009 on 12:39 pm
18:50
Rx’d version; no band on 1st rd, then tan band for the rest.
June 3rd, 2009 on 12:46 pm
I personally want to say – even thought I am pregnant and have lost all leader board standing – I LOVE the WOD’s lately. They are intimidating, grueling and exactly what I love about CrossFit. I also love the idea that the WODS are scaleable – it gives me a goal. And it forces me to aim high and scale back if I need to. How else will I know what my pregnant ass is capable of if I don’t shoot for the CrossFit moon.
Keep em coming.
June 3rd, 2009 on 1:46 pm
Sheila where were you on Monday???? I wore my new Lululemon bra just to show off to you. I was totally color coordinated and even matched the slam balls.
June 3rd, 2009 on 2:44 pm
Dang – I missed it. When are you modeling again?
June 3rd, 2009 on 2:46 pm
I got some new shorts I’ll throw on for you at the 7 pm tonight?
June 3rd, 2009 on 3:32 pm
Eh – I may have to work late. You may want to save it for Thursday!!! Tee Hee.
June 3rd, 2009 on 5:06 pm
Is anyone else slightly turned on by this conversation above? just kidding…because Rob would kill me
June 3rd, 2009 on 5:31 pm
13:37- Rx’d
June 3rd, 2009 on 6:26 pm
HAHAHAH….
June 3rd, 2009 on 6:36 pm
16:41 as RX’d
June 3rd, 2009 on 6:53 pm
“TIIIIIIME!!” That was for you, Dan.
8:58 – Big Dawgs, blue band pullups
This was the slimmest attendance I’ve seen at a 6 pm WOD in a long time. Congratulations, Dan, your programming has successfully incapacitated 60 percent of PFC’ers. And I mean that in the very, very best way possible.
June 3rd, 2009 on 6:56 pm
13:06 as Rx’d.
OK, I have now wussed out on CTB pull-ups for the last two weeks. No more excuses (until next time
Mike R and Tes have given me some nice CTB inputs so I’ve got some work to do, but hope to be CTB Rx’ing soon!
June 3rd, 2009 on 6:58 pm
Big dawgs: 9:48
Back to using the black band since I suck and haven’t done a pull up in forever.
June 3rd, 2009 on 6:59 pm
12:56 as rx’d
although, no CTB pull-ups.
June 3rd, 2009 on 7:03 pm
7:13
21-15-9
Regular Pullups
June 3rd, 2009 on 7:16 pm
Visiting from Crossift Huntsville
12:10 as Rx’ed
Great gym. I’m up here at least once a month, so I’ll visit again soon.
June 3rd, 2009 on 7:33 pm
21:15:9
10:XX?
Blue band for pullups, tan for the last 9 pullups
June 3rd, 2009 on 7:41 pm
11:27 as RX”D with CTB Pullups
June 3rd, 2009 on 7:54 pm
wow..ridiculous time Mike..nice work
June 3rd, 2009 on 8:19 pm
13:15 as rx’d
Thought about CTBs, but aborted when WOD started. Can I use the “my back hurts so bigger swing on the kip would do more damage” excuse? Just kidding…
Thanks to Guch for the pacing as usual. Props to Jared for flying through and to Pat for doing it CTB and not finishing too far behind.
June 3rd, 2009 on 8:20 pm
12:48 Rx’d
June 3rd, 2009 on 8:28 pm
16:14 Rx’d
June 3rd, 2009 on 8:49 pm
[...] Jared PCF 090603 [...]
June 3rd, 2009 on 8:51 pm
Yo Aaron K, send me an email so I can send you those docs on gaining mass / nutrition guides / robb wolf eating suggestions, etc..
June 3rd, 2009 on 9:19 pm
I went to the box at 5 to do a warm up and stretch. I needed to take a day off, thanks to Dan… See everybody tomorrow.
June 3rd, 2009 on 9:25 pm
I did the full workout, but I used the blue band intermittently on my pull ups. I need to work on my kip…
15:19
June 3rd, 2009 on 9:36 pm
Completed as RX’d but didn’t really get a time. Did this at a small base gym while on the road and had to wait for the sole pull up bar every round so dudes could finish up their cable kick backs, tricep pull downs and cable curls…usually followed by a pose down with the mirror.
June 3rd, 2009 on 10:07 pm
21-15-9 blue band, 8:15
June 3rd, 2009 on 10:35 pm
13:34 as rx’d. Great job 6pm crew!
June 3rd, 2009 on 10:48 pm
14:??
Did the full workout, used the black band until Dan yelled at me mid-way and switched to green. He actually “took away” my lovely black band and said he was going to hide it. I guess it’s the end of an era.
June 3rd, 2009 on 10:55 pm
21-18-15-12-9-6
blue band dead hang pullups
16:36
June 3rd, 2009 on 11:40 pm
21,15,9 : reg pullups
10:18 and two very ripped hands
Should have cleaned the caked on chalk off my bar before I started, it decimated my hands. But personal testimonial for climb on here, first time using it and that shit is awesome!!
I’d also like to point out that mike did twice the work with CTB and finished 70 seconds later. Ugh. And congrats. Ha.
And dan, your programming is awesome. Something big to shoot for even when we’re scaling, failing, and bitching our way to the finish line. Two big thumbs up.
June 4th, 2009 on 2:18 pm
oh DC Interns:
http://www.washingtonpost.com/wp-dyn/content/article/2005/05/26/AR2005052601747.html
“You keep mentioning the word ‘monogamy’,” a staffer named Roland Foster recalls one young woman asking after a lecture. “What is that?”
“That’s when you have sex with only one partner,” Coburn responded.
“You mean at a time?”
June 23rd, 2009 on 8:42 am
[...] PCF WOD 090603 Walking lunge 100 ft. 21 Pull-ups* 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Post time to comments. Time: 19:39 *All pullups CTB [...]