Wednesday 090701
PCF needs some help making some Plyo Boxes. Take a look at the link and let us know if you can help. Just email Brian if you have the carpentry skills and some time (which we’d obviously pay you for).
4th of July Weekend Schedule remains the same as our normal weekend schedule.
For Time:
Run 1 mile
Rest the time it took to run 1 Mile
Run 800 meters
Rest the time it took to run 800 meters.
Run 400 meters
Rest the time it took to run 400 meters.
Run 1 lap.
Post total time to comments.
Happy Birthday Den Mother (Drea)!!!!!
82 comments for this entry:
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To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion.
June 30th, 2009 on 9:24 pm
Styrofoam plates attached to a shower curtain rod. Nice job Jon.
June 30th, 2009 on 9:27 pm
Scaling:
If you can physically run, you can probably do this WOD.
If you are injured, your two sub options are Row and Ol’ (Patriotic) Whitey (the bike).
Row: standard conversion of 400M –> 500M row, so:
2k Row
1k Row
500M Row
250M Row
Ol’ Whitey:
2 Miles
1 Mile
.5 Mile
.2 Mile
You should not be holding the same pace throughout this WOD- your pace should be constantly increasing as the distance decreases (hence the fairly decent amount of rest).
Today would be another good day for you to bring in a watch if you have one.
June 30th, 2009 on 10:13 pm
i am so so upset this is my rest day.
June 30th, 2009 on 10:47 pm
Dearest Siddharth,
I hate to be the bearer of bad news, but you apparently missed the memo that said: “Running sucks.” I’ll have a word with your secretary about this so that you don’t keep making mistakes like these throughout my last month here.
Respectfully submitted,
Alisha
June 30th, 2009 on 11:07 pm
Dearest Alisha et all-
No you suck. And O’Doyle Rules.
/Siddharth
June 30th, 2009 on 11:07 pm
Sorry Alisha, but
I LOVE Running WODS! I’m so excited!
ps: this energy will be gone after the first ten seconds of this WOD.
June 30th, 2009 on 11:07 pm
Thanks for the memo Alisha, I will keep a better eye on him…and come on, it IS a new era these days, respectfully refer to me as his “Assistant” (or some would even say “Administrative Professional”) not a “Secretary”…GEEZ!!!
June 30th, 2009 on 11:58 pm
My bad Drea! Running and I haven’t been on good terms for the past year or so when I tore my medial and lateral meniscus. Stupid, stupid running! So I loathe running, not Siddharth, or you.
July 1st, 2009 on 12:30 am
Alisha-
We tend to treat running as a skill, as opposed to the greatest thing ever, as some endurance minded folk are inclined to believe.
Some running is good. But some != a nice slow jog every day for miles on end. There is also something to be said for having the body being able to physically withstand pounding of the pavement (or dainty pose toes, however you roll) for more than 400M or 800M repeats.
For those of you that missed this beauty, here it is again:
http://www.aaron.potomaccrossfit.com/?p=116
This WOD may be the most that we’ve ever programmed during a day when the gym was open. I think there was a 5k on Christmas Day or Turkey Day.
Maybe the way to longer runs would be relay-style at longer distance? 4 person relay 10k’s anyone? Everyone runs an 800 with the team goal being 10k?
Relays sound almost as much fun as Tabata Burpees and Tabata Front Squats, no?
July 1st, 2009 on 5:04 am
Damn, wish I were in town. This WOD looks awesome!
July 1st, 2009 on 6:49 am
Happy B-day Drea!!! See you tonight…after my date with this lovely WOD!
July 1st, 2009 on 6:57 am
This WOD is going well. People are getting surprised by their times. Remember, the rest is important in order to keep the intensity up on each of your legs.
Oh, and Michael Jackson Radio on Pandora is the best station ever…
July 1st, 2009 on 7:47 am
Ok Siddharth – so I complained, probably a little too much about this one, but I still did it. Yay for the complainer!
And I would actually like a relay WOD. I do that stuff with my kiddos at triathlon camp and it makes me feel good that I can smoke a 10 year old. 
July 1st, 2009 on 7:49 am
Oh and my times:
1 mile – 8:31
800m – 4:02 (I think)
400m – 2:XX
Lap – don’t know exactly, but I felt super fast!
July 1st, 2009 on 8:04 am
Today went better than expected.
1 mile 6:08 i think
Not sure on the rest but i think i finished around 21:27
July 1st, 2009 on 8:11 am
as rx’d, total time including rests: 22:15
Hint: if you have a watch with a timer, bring it and use it to time each of your runs and rests, letting the box timer keep track of your overall time. Otherwise, some paper and pencil is handy to keep track of your start and finish times, and to do the math to figure your rest times for each interval.
July 1st, 2009 on 9:08 am
Why Running Doesn’t Suck:
http://www.crossfittucson.com/AHumbleResponsetoApathy.pdf
I’m so mad that I can’t run right now. I’m doing this one as soon as my leg is better.
July 1st, 2009 on 9:15 am
And Happy Birthday Drea!!! Thanks for always taking care of us – and for buying pretty things to keep the box organized while Brian plays with the dumbbells.
July 1st, 2009 on 9:23 am
We’ve opened up more spots for the Power Lifting Cert! Sign up now so you can embarrass all the muscle heads at Golds if you ever have to go their while you travel.
http://www.potomaccrossfit.com/upcoming-events/power-lifting-seminar-with-aaron-moburg-jones/
July 1st, 2009 on 9:23 am
Ugh – I actually really want to do this WOD, but I’m a broken-down mess.
Got diverted from last night’s WOD to play softball on the Mall since my team was short on girls. The good news is that after almost six months of Crossfit, I was able to hit the snot out of the ball. (Note to opposing teams – do NOT move to a shallow outfield position when fielding for girls who lift heavy sh*t on a regular basis.)The bad news is that after Monday’s DU/running WOD, nearly every muscle in my legs clenched up as I took off for first base and I was reduced to a hobble for the rest of the game. In addition to still walking like an elderly lady, I have a searing, stabbing pain in my right side, about an inch above my hip bone. I pulled (or maybe even tore) something attempting to kip on Monday.
Good thing I’m heading home to Iowa tomorrow for the long weekend, where WODs will include AMEAP (as many ears as possible) of fresh Iowa sweet corn. I know it’s not a vegetable, but damn, it’s delicious.
July 1st, 2009 on 9:29 am
Ummmmm, don’t think the power lifting cert means you shouldn’t run. Getting stronger will make you better at running, but only if you PRACTICE running.
July 1st, 2009 on 9:32 am
Happy birthday Drea!!!
July 1st, 2009 on 9:44 am
Drea,
Happy Birthday!
Siddharth
I like your use of “!=”
Carolyn,
My softball league is starting up next week, and they always move in when I am up at bat. Let’s hope Crossfit has helped me with my softball skillz as much it has helped you!
July 1st, 2009 on 10:00 am
19:36
July 1st, 2009 on 10:07 am
Can’t wait for this WOD.
Happy Birthday Drea!!
July 1st, 2009 on 10:34 am
Crap – I guess this is my week to become one with the rower.
Anyone else planning to row tonight at 6pm? I’ll need some friendly competition as a motivator for this one, for sure.
July 1st, 2009 on 10:38 am
I may be rowing. Depends on how my foot feels.
July 1st, 2009 on 10:39 am
Oh, and I suddenly understand what Emma has been saying, all along. A 1-mile run seems like nothing, compared to a 2K row.
July 1st, 2009 on 10:46 am
Figuring out the rest times in this WOD was a total brainteaser. Maybe that’s just me. Luckily I had Curtis’s stopwatch and my splits were:
1 mile: 6:49
800: 3:21
400: 1:36
1 lap: 0:XX
Total time including rest was 24:24, which almost certainly doesn’t add up right.
July 1st, 2009 on 10:57 am
I did this WOD at the W&L track. Times are based loosely on music because I have lost my stopwatch but something like this
1 mile 9:24
800 m 4:24
400 m 2:15
200 m 1:24
This WOD taught me:
a. to be happy when asked to sprint 200 m
b. that I jog at a reasonable pace and when I get to an intersection I jog in place.
July 1st, 2009 on 10:59 am
Happy Birthday Drea!!
6:30 am is not the time for me to attempt any sort math. I agree Andre- it was a brainteaser.
Mile: 7:54
800: 3:56
400: no clue
Lap: no clue
Total time: 28:3x
Crossfit still amazes me! I never in my life though I would run a mile in less than 10:00 min let alone in less than 8:00. Made my day
July 1st, 2009 on 11:07 am
Hey Aaron-
The class is full again. Can you put me back on the waiting list.
thanks!
July 1st, 2009 on 11:18 am
1st mile: 6:28
Total Time: 22:45
July 1st, 2009 on 11:58 am
LeaAnn-
Interesting PDF. And by interesting, I mean it’s not nearly as good as Aaron’s article. I also found it interesting that only 1 of the 10 components of our fitness model are represented as beneficial (cardio/resp) from this article. The list is >1 for the other pathways, especially anaerobic.
Totally agree with the pacing comments. This comes with experience.
I actually don’t think our athletes have any issue with running- to the contrary, many of our members love to run to point of diminishing overall fitness (Hi Neda and Sheila!)
July 1st, 2009 on 12:09 pm
Happy Birthday Drea.
By the way – the pic that was up prior to the fabulous Momma Drea pics, was a pic of Jon pretending to perform an Olympic Lift one handed. My first post was a congratulatory post to that effort……
My shot as sarsasm (and trust me – I was laughing my ass off last night. I swear, I am so damn funny) has been overshadowed by a beautiful pregnant woman executing a perfect SNAP. The wasted sass is well worth it in this case……
July 1st, 2009 on 12:28 pm
Grrrr… when I actually have a busy morning, I can’t check the blog enough (or often enough) to find out that there were more spots for the lifting seminar…
Add me to the waiting list again – no big deal if the seminar size is getting too large.
July 1st, 2009 on 12:58 pm
Are you taking me out to dinner DFP?
July 1st, 2009 on 1:03 pm
Anywhere you want to go sexy woman!
July 1st, 2009 on 1:06 pm
23:43- Minus the last lap (bad calf)
July 1st, 2009 on 1:07 pm
DUUUDE, you are the one who said you were going to see me later tonight! Oh, and if that is the case you are going to have to meet the ‘rents.
July 1st, 2009 on 1:07 pm
I would like to point out that the main site WOD today is 10k. Nice.
July 1st, 2009 on 1:13 pm
Carolyn, where in Iowa? I was born in Iowa and my parents still live near Sioux City. Have fun, it will be a good Iowa summer, hot and muggy!!
July 1st, 2009 on 1:19 pm
Siddarth -
I agree that Aaron’s article is more entertaining and certainly written in the spirit of “get over jogging and run like you’re a CrossFitter.” But I don’t think these two perspectives are supposed to compete for top place – they take a different approach to explaining why running (not jogging) has a place in CrossFit.
As for the emphasis on cardio/resp. endurance – of course it focuses on this particular element of the 10 general physical skills. The whole point of the article was to talk about this one piece – not to give a disertation or even a summary of all 10. The main site and about 432 other resources exist that do just that. This seemed appropriately tailored to the WOD…
I enjoy learning more about the science of why this stuff works and just wanted to throw it out there for another perspective. This is not to say that I won’t blindly follow the PCF coaches and their brilliant programming – I just want to know why I (gladly) subject myself to it.
July 1st, 2009 on 1:44 pm
23:06
July 1st, 2009 on 1:44 pm
No competition for the top spot … but I clearly win.
Only thing I would add, and what I think Siddharth was getting at, is that they are somewhat incorrect in hinting that running long distances (over 800m) is the only way to improve cardio respiratory endurance. We have actually found that you can make great strides improving it by working in the glycolitic pathway and by doing intervals.
However, the paper makes good points about the need to PRACTICE running in order to learn form, pace, and the ability to manage discomfort. You can get 80-90% of the way there with CF and short work. The last 10-20% (which involves that pacing, form, and mental fortitude) is improved with the occasional ALL OUT 5-10k run.
July 1st, 2009 on 1:51 pm
23:01 total. 6:25 mile, 3:10 800m, 1:26 400m, 59sec lap
July 1st, 2009 on 1:58 pm
if I am meeting the rents I will shower and use extra Deodorant!
July 1st, 2009 on 2:01 pm
Fellow PCF’rs, I just confirmed that I will be able to bring my boat over to DC (Georgetown Waterfront) for the 4th of July weekend. You are welcome to stop by and people watch and have a drink. It is not a huge boat, but it can hold about 10, but has held about 15-20 drunk Georgetown coeds (story for another time). I figure people may stop by at different times so hopefully whoever wants to stop by can. I am also looking for some volunteers to sit and watch the boat so I can get in a couple of wods over the weekend. If you are interested or plan on stopping by, please let me know. There will be a lot of drunks on the river so I plan on just staying tied up the entire weekend.
July 1st, 2009 on 2:03 pm
just send an email to vheyer77 at gmail dot com if you are interested or you can call 850-225-3243 if you want to check before heading down.
July 1st, 2009 on 2:21 pm
Ugh. I finally get over being sick and laid up in bed since Sunday…and I come back to a running WOD?! Sigh. The universe is conspiring against me. And so is Siddharth.
July 1st, 2009 on 2:22 pm
Vaughn – If I stop by to babysit your boat while you are WODing, do I get to drive it?
July 1st, 2009 on 2:33 pm
Hey Vaughn – I’m from Bellevue, Iowa – a tiny town on the opposite side of the state along the Mississippi River. Too bad I’ll miss hanging out with the PCF crew on your boat, but I’ll likely spend at least some time this weekend surounded by drunks on the Mississippi. The views aren’t the same as Georgetown, but the people watching potential is huge.
July 1st, 2009 on 2:33 pm
Erika-
This was originally going to be:
10 Rounds of
100 Double Unders
800M Run
But that would just be mean.
July 1st, 2009 on 2:34 pm
Vaughn, how will you WOD, if you are tied up, the whole weekend? =)
I’ll definitely stop by at some point!
July 1st, 2009 on 2:43 pm
Siddarth… Its funny you say that becuase when I saw this WOD, I was disappointed that there were not 100 double unders between each run.
Happy birthday Drea! You are so super strong! I love this picture!!!!!
July 1st, 2009 on 2:55 pm
The way I was doing, I mean attempting double unders yesterday I wouldn’t have done any worse tied up…
If there was a sonagram performed at the same time the above pictures were taken, you would have seen the baby doing the same moves as well…
July 1st, 2009 on 3:03 pm
Vaughn, I’m totally going to sing “I’m on a Boat” while on your boat this weekend.
July 1st, 2009 on 3:04 pm
Vaughn, I’m totally going to sing “I’m on a Boat” with my flippie floppies…
July 1st, 2009 on 3:43 pm
By the way… I have to give a shout out to Jen N and Kassi. Jen N did 139 tabata sit ups yesterday and Kassi did 137.
I’m impressed!
July 1st, 2009 on 4:40 pm
Kassi, maybe we can video it and do better than the Arlington Rap
July 1st, 2009 on 4:41 pm
But you have to sing it while doing Tabata situps….
July 1st, 2009 on 5:25 pm
1 mile run: 7:04 (lame)
800m run: 3:10 (lame)
400m run: 1:30 (forgot to map it out so just ran for 1:30)
Sprint: skipped to preserve hammy
Hammy felt good…still tender…but much better! Just a little slow today. Went out too slow on the mile and only rested 5 min before the 800 because I can’t tell time properly. Whatever. Wait…it was the finger! SWEET! I have an excuse for at least 4 weeks. Blame the finger!!!!
July 1st, 2009 on 6:41 pm
24:14
July 1st, 2009 on 6:48 pm
Total: 24:39
1 mile: 7:00
800m: 3:15
400m: 1:34
1 lap: 1:01
July 1st, 2009 on 6:54 pm
1 mile run: 5:30
800 meter run: 2:38
400 meter run: 1:16 (I think)
1 lap: around 48 seconds
Total time with rest: 19:40
I saw stars for about 10 minutes after this WOD. Good times. Lot of PRs set on the mile run today. Congrats to all.
July 1st, 2009 on 7:11 pm
1 mile run: 6:30
800m: 3:08
400m: 1:xx
1 lap: xx
Total: 23:45
My mile time was the fastest I ran in years. I heard many others talk about crushing their times – congrats.
July 1st, 2009 on 7:36 pm
Total: 21:38
1 mile run was 6:11
Awesome work PCFers!!
Also, thank you Erika for the tips on the pull ups!
July 1st, 2009 on 7:44 pm
31:02
2K row – 10:47
6:00 rest
1K row – 5 something
4:00 rest
500m row – 2 something
2:00 rest
250m row – 1:08
July 1st, 2009 on 7:53 pm
Mile – 9:XX
progressively faster for the rest of the runs
I learned an important lesson … running is more fun when you go fast… I think some major improvements in running are right around the corner
If anyone is interested in going to the National Harbor tomorrow night for drinks… shoot me an email! melaniestewart5@gmail.com
July 1st, 2009 on 8:27 pm
Total 26:47
July 1st, 2009 on 8:41 pm
Total: 25:49
1 mile: 7:26
800m: 3:28
400m: 1:40
1 lap: 1:11
July 1st, 2009 on 8:45 pm
good games prep WOD with Erika and Lynette – a sub for the sub of just rowing. Thanks Aaron.
1000m row
30 burpees
20 anyway from shoulders overhead (95#)
500m row
15 burpees
10 anyway from shoulders overhead (95#)
13:56
July 1st, 2009 on 8:54 pm
1 mile – 7:47
800m – 3:49
400m – 1:45
1 lap – 1:07
Total – 27:49
July 1st, 2009 on 9:14 pm
2k Row: 7:14
1K Row: 3:40
500M Row: 1:48
250M Row: 0:53
July 1st, 2009 on 9:51 pm
22:33
6:25 mile
3:05 800
1:28 400
1:02 lap
July 1st, 2009 on 9:59 pm
I was right around 31:00. Close enough for me.
8:45
4:07
2.xx
1.10
July 1st, 2009 on 10:02 pm
25:10
7:10 on the mile, not really sure on the others.
July 1st, 2009 on 11:42 pm
1 Mile: 9:45
800 Meters: 4:33
400 Meters: 2:12
1 Lap: 1:21
Total Time with Rest: 34:21
Not very impressive, but I tried to think of any excuse possible to get out of this WOD. I hate running! However, it felt really good to finish it. Thanks to everyone for their encouragement. Especially Laura P. for getting my a** to the box in the first place.
July 2nd, 2009 on 7:28 am
26:10 give or take…
7:55ish 1st mile
no idea for the rest…
July 2nd, 2009 on 8:31 am
Chest to bar pull-ups get incredibly hard with just a little bit of fatigue. My heel is a little iffy, so I didn’t run.
500m Row
21 Pull-ups (C2B)
21 Burpees
15 Pull-ups
15 Burpees
9 Pull-ups
9 Burpees
500m Row
12:59
Worked on butterfly chest to bar which wasn’t bad, but it was so hard to string together when I was gassed.
July 2nd, 2009 on 12:10 pm
7:40 mile
3:37 800
1:36 400
0:45 200 (which I believe is what a lap is, give or take? Did this at the W&L track)
This one was definitely goat work. Thanks for the reminder of why I’m not a runner.
July 2nd, 2009 on 1:31 pm
WOD with Erika and Jen N.:
1000m row
30 burpees (subbed pushups due to injury)
20 push press (55#)
500m row
15 burpees (knee pushups)
10 push press (55#)
14:42
It was fun working out with the big girls!