Wednesday 090617
Bench Press
5-5-5
Rest
Tabata Sit-ups
Rest 2 minutes
Tabata Pushups
Post load and reps for sit-ups and pushups.
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June 16th, 2009 on 8:00 pm
Look to increase weight on each set of bench press.
Also, no sandbagging it during tabata. Go all out from the first set- no holding back in order to pace yourself.
June 16th, 2009 on 8:13 pm
Comparing the tabata sit ups/push ups will be pretty easy since we did it only two days ago.
Bench press?
Siddarth,
Are you still on pain killers buddy? Not that I’m complaining.
June 16th, 2009 on 8:19 pm
Any coach’s advice on avoiding rubber mat burn on your back for Tabata sit ups? Or am I the only person to experience this?
June 16th, 2009 on 8:50 pm
Melanie,
I have the matt burn as well, but it’s not on my back as you eliquently put it. That part of my body, I call it my butt crack. I’m proud of my torn hands and show it to my friends every chance I get but I can not say the same thing for the rash on my bc.
We’ve seen articles on how to take care of your calusus but I don’t think there are articles about how to take care of this unless Brian is working on one for the crossfit nation.
I hope this was helpful:)
June 16th, 2009 on 8:52 pm
very helpful Guch! Although… mine is really seriously on my back, almost between my shoulders. But thanks for sharing!!!
June 16th, 2009 on 8:56 pm
Oooops…
I was just kidding I don’t have such a thing.
June 16th, 2009 on 9:14 pm
I know why we bench press….bigger chesticles!!!
June 16th, 2009 on 10:01 pm
oh my word. guch, you have a rash on your butt crack?! i dont think i’ll be using the mats anymore… i call permanent dibs on the ghb for situps! haha
June 16th, 2009 on 10:18 pm
Melanie,
I get the rug burn on the lower part of my back, I have had some success sitting higher on the abmat, but ultimately slide back and get the burn.
June 16th, 2009 on 10:20 pm
Guch-
Scott Q said he would be more than willing to apply lotion to the affected area until the soreness/sores are healed.
June 16th, 2009 on 10:37 pm
Hey if anyone knows how to get in on the Community Supported Agriculture, please let me know at adampaul@gwmail.gwu.edu Thanks!
June 16th, 2009 on 11:53 pm
I am emailing all of you who showed interest in the CSA. Anymore takers? Email me at drea@potomaccrossfit.com.
June 17th, 2009 on 12:00 am
I have experienced both Guch’s and Melanie’s location of rugburns and have a solution as long as you are willing to be mocked for it.
I have found from my running days the best way to limit these rashes is to bring out the old vaseline. For days with big sit-ups, I always put a little on the “lower” and upper back. I haven’t had a problem since.
June 17th, 2009 on 12:13 am
Melanie, I have definitely gotten the abrasions from the Abmat on my back too. And by back I mean ass crack. Barbara is the worst for that. The solution? Power Glide: not just for Saturday nights anymore! Ha ha, but seriously Power Glide prevents mat burn really well.
I hope to drop by the box on Sunday morning. Is there a 9 AM WOD on Sundays, or is 10 AM the earliest? Also, what’s the drop-in fee?
June 17th, 2009 on 12:33 am
Barrie! So the first class on Sunday is at 1000. Rest well on Saturday, because Sunday will be redonkulous. Speaking of which, it may be wortwhile to modify Sunday’s WOD to include massive amounts of DU’s
June 17th, 2009 on 12:52 am
Ha ha, very funny Siddharth!
June 17th, 2009 on 4:36 am
Rich S. – First off, thats more information about you than I ever needed to know. I def will not be able to look at you the same way ever again…
Mike H/Guch – What can I say, I have been in Pakistan for the past year, when in Rome! All I got say though is I will be home for good/wheels down/end of deployment/finished forever in 16 days, celebrating my country’s independence with my own! So Rich S., Guch, and Mike H. you better start stepping up your game cause its about to get cronk in here! (I dont even know what cronk really means, but I heard 50 Cent use it and it sounded tough.)
June 17th, 2009 on 6:58 am
make that ghd
June 17th, 2009 on 7:04 am
bench press: 75, 95, 100
sit-ups – 69
push-ups – 63 – knee push-ups with hand on 45lbs
June 17th, 2009 on 7:23 am
My lower back is feeling a little “spicy” after the deadlifts yesterday.
June 17th, 2009 on 7:34 am
BP – 115, 135, 150 (4) + 150 (1)
SU – 73
PU – 22 strict / 25 knee
June 17th, 2009 on 7:48 am
Bench Press: 85-95-105(f)-100
Sit-ups: 88
Push-up: 70 (on knees)
June 17th, 2009 on 8:14 am
BPx5: 95, 125(4), 125, 135(4)
Tabata Sit-ups: 86
Tabata Push-ups: 67
June 17th, 2009 on 9:05 am
Rich,
Thank you for being willing to subject yourself to being mocked for the sake of helping me out. That is actually a great suggestion and I will probably start doing the same thing. From now on if you are mocked, just remind everyone that Barrie suggested power glide… Not that I really know what that is, but one can only guess!
June 17th, 2009 on 9:17 am
75-95-105 (3)
Tabata situps 111
Tabata pushups 69 after 4th round went to knees, chest to ground
June 17th, 2009 on 9:34 am
BP: 185-205-215(4)
Situps: 109
Pushups: 75
June 17th, 2009 on 9:39 am
Tony — I’ve been studying up on weightlifting terminology, and I know for a fact that they are called “bitch-tits”. (Hehe – I said bitch-tits…)
June 17th, 2009 on 9:55 am
BP – 65 / 85 / 90 (2) + 85 (3)
SU – 123
PU – 54 (22 strict / 32 scaled)
June 17th, 2009 on 9:58 am
For those of you experiencing that “burn down yonder” after sit-ups…also look into Body Glide. They sell it at running stores, REI etc. It looks like a stick of deodorant and the purpose is to prevent chaffing…or what I refer to as “chub rub”. (Not saying your backs are fat but…it’s done wonders for that chubby part of my inner thighs during races. Seriously.)
June 17th, 2009 on 9:59 am
Jon,
funny, but when I got up this morning and walked around for about 10 seconds I said that my back was feeling a little “saucy” (a la Wayne’s World)
Rest day for me today!
Siddharth, very interested to see what you have for me/us on Thursday and Friday!
June 17th, 2009 on 10:37 am
Serious question: how are bench presses done? Back on a box? On the ground? Resting today so I don’t get to see it.
June 17th, 2009 on 10:39 am
Believe it or not, we have about 10 benches stacked away in the back.
June 17th, 2009 on 11:21 am
Bench: 135-155-165×3 and 2 assisted
Sit-ups: 124
Pushups: 65
“Saucy” doesn’t begin to describe it…
June 17th, 2009 on 11:43 am
Bench: 185-205-215
Sit ups: 102
Push ups: 80
That is about 20 more total situp/pushups than from the 13th. We just did a total count on that day so I am not sure about the pushup/situp split.
June 17th, 2009 on 12:25 pm
115 – 135 – 135 for bench
45 situps
47 pushups
June 17th, 2009 on 1:05 pm
From the affiliate blog a few days ago: This guy goes from being a 247 pound smoker/drinker/average american eater/wow-my-stomach-hurts-take-me-to-the-E.R. kind of guy, to 165 pound full-time coach/affiliate owner kind of guy. In case you missed it, click on my name.
June 17th, 2009 on 1:22 pm
205-225-245(light assist on last rep)
93 situps
81 pushups
June 17th, 2009 on 2:11 pm
Bench: 165-185-205 (3)
Sit ups: 104
Push ups: 96
June 17th, 2009 on 2:23 pm
bench: 65-85-90(3)
situps: 104
pushups: 57 (mostly knees)
June 17th, 2009 on 2:29 pm
Hi, I just watched Brian & Allison’s promo for the paleo seminar…I can’t seem to find the date/time…?
June 17th, 2009 on 2:37 pm
I just read in this months issue of Marine Magazine that the record for pull-ups in Marine boot camp is 131!!! Wonder if that’s dead hang or kip?
June 17th, 2009 on 2:51 pm
131!!!!!!! Damn, whether its one, the other, or a combination of both that’s incredible!
June 17th, 2009 on 3:20 pm
Mike R, did you set that when you went through boot camp??
June 17th, 2009 on 4:09 pm
“Spicy” or “saucy” aren’t even close to the words to describe how my back and hamstrings feel right now. Unplanned rest day today
June 17th, 2009 on 4:27 pm
So I had this post up yesterday, but decided not to post until I heard some questions today around this WOD, so time for a quick re-post. And as most of us except for Jon appreciate feedback, feel free to shoot us emails if you have any questions you don’t want to post on the blog.
Q1- Why the repeat workout? Chef, during his ad-hoc deadlift lesson during the winter, said that “Sometimes life throws two “leg” days in a row at you.” I couldn’t agree more. Constantly varied doesn’t preclude a repeat. One could argue the fact that we never have the same WOD two days in a row as an indication that we aren’t nearly as varied as we think we are
Q2- But I don’t want to repeat! YBF (you’ll be fine). Tabata bodyweights movements are some of the most effective tools we have at increasing work output. They aren’t as physically debilitating as some other short time-domain programming we do, but it is probably one of the more difficult mental exercises if done correctly. This is also why we tend to shy away from things like Tabata GHD situps, which tend to crush people for days afterwards, for minimal improvement in work capacity.
Questions or comments?
Siddharth@potomaccrossfit.com. Other coach’s email address on the Coaches page above.
June 17th, 2009 on 4:47 pm
205, 225 (x1), 185
107 situps
June 17th, 2009 on 5:26 pm
68-85-90(3)
Sit-ups: 110
Push ups: 75
June 17th, 2009 on 6:02 pm
BP: 65-75-85
Sit-ups: 119 (anchored, no ab mat)
Pushups: 60 (last half knees)
I don’t think the hour of tree trimming with a hand saw I did on the creek right before this helped my output much. I also may have accidentally done 9 rounds of situps and 7 of pushups? Eh well. Bench presses were fun, but any thoughts on why my left arm is awkwardly weaker than my right?
June 17th, 2009 on 6:17 pm
BODY GLIDE is the BEST invention ever! See you can learn something from runners. It even claims to be all natural.
Also very useful to prevent blisters on feet from new shoes, sandals or high heels.
June 17th, 2009 on 6:54 pm
Christy, we haven’t set a date for the Zone/Paleo cooking seminar quite yet. Likely in mid-July. Stay tuned!
Alli, loving the Oklahoma chore tales – they sound much more fun than picking up dog poop in the yard, which I just did. I’m having the same issue with left hand/wrist soreness post-WOD. I think it’s because our dominant hands are so much more developed, and the load on our wrists today was a shock to the non-dominant side. Or something.
June 17th, 2009 on 7:02 pm
BP 165 185 205
Total 165 80 situps 85 push ups the last 40 or so on my knees…
Redonkulus!
June 17th, 2009 on 7:21 pm
First time doing a bench in about 5 months and I was pleasantly surprised. Dan actually tells the truth sometimes.
Bench: 135-155-175(pr)-185(2-new pr)
Situps: 120
Pushup: 75
June 17th, 2009 on 7:27 pm
185-205-215(3)
Situps – 96
Pushups – 84
June 17th, 2009 on 7:31 pm
i would like to apologize to everyone that i promised my rob wolf cert notes to… i’m terrible and not finished typing them up yet. i have been spending my time reading “Protein Power Lifeplan” by Michael eades and mary dan eades and let me know tell you. AWESOME. it was one of the books rob suggested to read. this book describes all of his points. you can find it on amazon for as cheap as 4 bucks…. buy it!
June 17th, 2009 on 7:45 pm
did yesterdays WOD today
200# RX
June 17th, 2009 on 7:52 pm
185-205-225(3)
96 situps
100 push ups
2″ short of full ROM on round 2 and 3 of bench press.
June 17th, 2009 on 7:54 pm
Ohh and hope to see Aaron, Jon and Ryan cross the finish line on thursday’s wod page. They are getting closer every day.
June 17th, 2009 on 8:01 pm
Hey everybody at the box. Today I did yesterday’s deadlift workout. 295 but the last 3sets I did 4 and 3. Loved it. I see guys starting running after I leave.
Be safe
Lee
June 17th, 2009 on 8:07 pm
Bench Press: 55, 75, 80 failed on 4th adn 5th.
sit-ups – 77
push-ups – 55 – knee push-ups with hand on 45lbs
June 17th, 2009 on 8:15 pm
Guch, I don’t think I would ever admit I was 2″ short on ANYTHING!!!
June 17th, 2009 on 8:20 pm
185-225-235 (1)
SU- 98
PU- 86
June 17th, 2009 on 8:23 pm
Vaughn,
Is that what she said to you? (Citing Jimmy G.)
June 17th, 2009 on 8:24 pm
Um, lets see…
Bench Press
85-95-105(2)-100(4)
Sit ups:100
Push ups(Regular): 59
Also, I can’t wait for Crossfit Aerobics!! HA
Madi says hi!
June 17th, 2009 on 8:27 pm
185-195-195 (a little spot on the last couple of reps of set 3)
118 sit ups
76 push ups
June 17th, 2009 on 8:32 pm
Guch, Like I said, I don’t admit to nuthin!!!
June 17th, 2009 on 8:46 pm
155-175-195(3)
Tabata situps: 100
Tabata pushups: 95
Pleasantly surprised that after not benching for months I can still bench what I used to bench going to the globo-gym when I used to bench all the time (is that a mouthful?). I love me some bench press.
Damn Guch beat me again on the pushups…
June 17th, 2009 on 8:52 pm
Sally! And three more, 2, 1, switch to squats, butt down for 10, 9 8, 7,6,5,4,3,2,1, and clean and jerks (Crossfit Aerobics)
WOD
185-205-225(2 reps only)
Tabata Situps 95
Tabata Pushups 108
June 17th, 2009 on 9:06 pm
Aaron K.
I’ll be on vacation starting next week for a month. You gotta find yourself a new rabbit.
June 17th, 2009 on 9:34 pm
Mike you did that so well. I nominate you to be the first coach in line!!
June 17th, 2009 on 9:41 pm
Bench press: 80-95-95
Pushups: 80
Situps: 111
June 17th, 2009 on 10:33 pm
Bench Press: 75-85-95(f)- 85 (4)
Tabata Sit Ups: 99
Tabata Pushups (while silently chanting “I will NOT go to my knees, I will NOT go to my knees…”): 61
June 17th, 2009 on 11:35 pm
Did last week’s AMRAP squat double under workout
AMRAP 10 Rounds:
30 seconds Squats
30 seconds Rest
30 seconds Double Unders
30 seconds Rest
740.
June 17th, 2009 on 11:36 pm
WOD at CrossFit VA Beach:
45 Double Unders
45 Squat cleans at 125# (135 was rx)
45 ring dips
45 Double Unders
15:35
Great affiliate down here. Head trainer Thomi is pretty cool. With all these high-speed Navy knuckledraggers in the box, I wasn’t so sure I’d be able to hang esp since Thomi didn’t let anyone do this at rx weight. I figured those dudes would just blaze. But PCF programming and instruction carried me through nicely, and I finished this WOD with the lead pack. Granted, I had to be peeled off the floor afterwards….
June 18th, 2009 on 12:45 am
This was the first time I’ve done a bench press in about 10 years. I actually felt pretty good about today.
75-95-105
64/52ish
June 18th, 2009 on 8:48 am
Bench Press
5×185, 205(3), 195. I’m bad at bench.
Sit-ups 100
Push-ups 86
June 18th, 2009 on 9:07 am
215-225-245(3)-235
104 situps
81 push ups
Two good workouts in a row!!! Yeah baby!!1
June 18th, 2009 on 9:54 am
Did the bench press at globo-gym.
205-225-245, 5 reps across the board, probably could have gone a bit heavier.
Sadly enough my bench press is better than my back squat. My 5 rep max on back squat is 225. I’m hoping PCF can bring some balance to my life
.
June 18th, 2009 on 12:56 pm
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June 30th, 2009 on 11:38 am
[...] to June 17th for Tabata Situps and June 22nd for Back [...]