Wednesday 090722
Update: PCF is looking for a web designer for help with Alison’s Zone/Paleo food offering. Just a simple site with a shopping cart option. Just need setup and a quick tutorial on how to work it ourselves. Please respond to alison@humblegourmand.com and brian@potomaccrossfit.com. Thanks!
AMRAP in 15 minutes of:
5 Deadlift, BW
10 Dumbbell Push Press, 35/25 lbs
15 4-Count Flutter Kicks
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Photos
July 21st, 2009 on 9:17 pm
Flutter Kicks? Did we all of a sudden join the Navy?
July 21st, 2009 on 9:25 pm
Who is the trainwreck in the picture?
July 21st, 2009 on 9:31 pm
Can anyone explain those “kicks”?
July 21st, 2009 on 9:48 pm
Ana,
It’s flattering yourself while kicking the person next you 4 times.
July 21st, 2009 on 9:50 pm
It looks like they spelled “flatter” wrong it must be Brian’s month for programming.
July 21st, 2009 on 10:04 pm
I don’t remember signing a waiver for my glamour shots to be posted BRIAN!!
Congrats Drea and Siddharth I think we know where all your drugs went during the natural child birth
July 22nd, 2009 on 1:28 am
Thank you all for the warm wishes and kind words. Drea and Nehla (rhymes with Layla) are doing great. For pictures, check out:
http://www.potomaccrossfit.com/nehla
I’ll try to update them between naps (mine).
July 22nd, 2009 on 7:47 am
Morning Leaderboard:
1. Jen N. 16 1/3
2. Kassi/Lisa D. 10 2/3
3. Carolyn 9 1/3
1. Jamie C. 11
2. Andrew/Mike G. 10 2/3
3. Jason 10
Nice work, fun WOD, who loves flutter kicks?
July 22nd, 2009 on 8:00 am
Just a reminder…….Happy Hour TOMORROW at Clarendon Grill. Start time 7pm. It’s going to be bittersweet as we drink to celebrate Kassi’s birthday (Yay) and my departure to NY (Boo). I know you are all feeling a bit faklempt but….hopefully you can muster the energy to stop by for a bit. Hope to see you all there!
July 22nd, 2009 on 8:16 am
Flutter kicks??? WTF??? I haven’t done those since Fort Rucker. Should be interesting….
July 22nd, 2009 on 8:31 am
8 1/3 rnds – quasi rx’d
I did my goal bwt on the dead lifts instead of my actual bwt.
And I hate flutter kicks!!!!
July 22nd, 2009 on 8:57 am
9 1/3 RX’d.
Brian, thanks for the Zone consult and prescription. I’m looking forward to seeing just how “hormonally neutral” the fats are.
July 22nd, 2009 on 8:58 am
13 rounds
135# DL/ 20# PP
July 22nd, 2009 on 9:12 am
9 1/3 rounds Rx’d
135# DL
July 22nd, 2009 on 9:12 am
Any thoughts on scaling this up? I was thinking 225# on the DL and 40# on the push press. I’ve kind of neglected my strength work recently and was thinking this WOD might be upwardly scalable.
July 22nd, 2009 on 9:22 am
There are still a couple spots open in the Olympic lifting class (meeting Wednesdays at 9 and Saturdays at 1) and the “advanced” class (meeting Tuesdays at 9 and Thursdays at 9).The classes are capped at 10 people. These times might change, but for now that’s what I’m going with. I want to get the first round of classes started next week. Whoever emails me first I’ll give the spots to.
The curriculum for the Olympic lifting class is fairly straight forward. We will be training like Olympic lifters, not crossfitters, for two days a week. A lot of people want to get better at the Oly lifts. This class will help you.
The curriculum for the “advanced” class is trickier. Based on our claims about universal scalability, shouldn’t you be able to be “advanced” in any class and using our current programming? The answer is yes. If you are rigorous enough, our classes are more than enough to take you to an advanced level.
I see a couple justifications for the “advanced” class. Mainly, I hope to go into more depth with the small group about my opinions on the path that is required to become a more advanced athlete. In several cases, I would say this group is for people who want to kick start their preparation for either the “Hopper Challenege” in the fall or the Regional Qualifier in the spring. An example of something the class will go over is the butterfly kip. There is a wide variety of ability in our WOD classes. Because of this, it would be impractial to spend 30 minutes teaching and learning an advanced move like the butterfly kip. This is the role that I hope the “advanced” class will play.
July 22nd, 2009 on 9:26 am
10 1/3 Rx. 205 DL
July 22nd, 2009 on 9:28 am
1. WOD: 10 2/3 rx’d Flutter kicks were the rest on this
2. Jimmy: even more proof that the Air Force is the inferior service. Every other branch does flutter kicks, I’m just sayin
3. EVERYBODY! Dave O and some of us are recruiting for the DC Ragnar Relay in September. If you are interested, we can discuss it over beer at the HH tomorrow. It’s going to be a good time, google it and you’ll see the website.
July 22nd, 2009 on 9:42 am
8-1/3 rounds
scaled DL down to 135
scaled PP down to two 30# dbs
July 22nd, 2009 on 9:49 am
10 2/3 rx’d
July 22nd, 2009 on 11:59 am
Is any PCFer a contractor or could you recommend a contractor. There is some water damage to walls that I need to get fixed and I want to get multiple quotes. Please email me at briancwilkins@gmail.com if you have recomendations.
Thanks!
July 22nd, 2009 on 12:00 pm
If anyone is interested in the Army Ten Miler, email me. My friend has a few spots to transfer.
lauragibbs (hotmail)
July 22nd, 2009 on 12:18 pm
Ten-milers are the DEVIL!!!!
July 22nd, 2009 on 12:43 pm
Scaled up 20 lbs. on the DL.
12 1/3 RX’d. Great WOD. Best form i’ve seen by all on the DL and push press @ the 0930.
July 22nd, 2009 on 12:48 pm
Oh dude, we need to get some maces! Check out today’s Mark’s Daily Apple article (click my name).
July 22nd, 2009 on 12:55 pm
11 2/3 as Rxd with 205p DL
Andrew W. – Nice score brother!!
July 22nd, 2009 on 1:10 pm
By the way, I would LOVE to come to the 1 year anniversary party, especially as someone who was around for the park to gym transition, but I will be out of town. I do, however, expect you to take pictures of the ridiculousness JENN, and post them on facebook.
July 22nd, 2009 on 1:31 pm
Laura,
Just sent you an email, I have a co-worker interested.
July 22nd, 2009 on 2:48 pm
8 2/3
Used 20# DBs as we were out of 25s
July 22nd, 2009 on 3:41 pm
13 Rounds, but just realized I was only doing 2 count flutter kicks, so not as rx’d.
July 22nd, 2009 on 3:50 pm
12 1/3 rx’d
July 22nd, 2009 on 3:59 pm
Hi Laura,
My coworker would love an ATM bib. I just sent you an email with her email attached.
Thanks!
July 22nd, 2009 on 4:01 pm
Hey guys! It’s been a while
My sorry ass will be at the free class on Saturday, so if anyone would like to say hi or simply laugh at my physical patheticness after 5 months off, you know where to find me! Miss you guys. Congrats to you for the Games performances and the addition of your newest, smallest and cutest new member!
July 22nd, 2009 on 5:43 pm
I’m already signed up for the ATM in October.
And just signed up for the Backyard Burn Trail Race Series run by EX2 adventures that starts the next weekend.
Who else around here is still dabbling in dark arts of middle distance runs? Does anyone dare admit it?
July 22nd, 2009 on 6:14 pm
middle distance running is sooo much fun! Almoist as much fun as tri’s.
July 22nd, 2009 on 6:21 pm
Sharon – Did you run into any dictators in Sengala?
Welcome back.
July 22nd, 2009 on 6:29 pm
13 rounds as rx’d
Scaled up 35 lbs on DL to 225 lbs and did 40 lbs on push press. Flutter kicks may have been sub which leads me to a seminar request.
Can we arrange for Curtis to hold a flutterkick seminar?
July 22nd, 2009 on 6:35 pm
Yikes this was hard! I was really hoping for once to do a WOD rx’d, but had to drop it 10lbs. Maybe next time. I have definetly exceeded my 3 day on, 1 day off in an effort to squeeze in workouts before leaving town and I am officially worn out. See you guys next week!
11 rounds
105lb DL
20lb push press
July 22nd, 2009 on 6:44 pm
6 2/3 rounds
155 lb. lb DL
20 lb. PP
July 22nd, 2009 on 6:47 pm
12 2/3 rounds rx’d
July 22nd, 2009 on 6:48 pm
I’ll confess to being signed up for the ATM again. But the only extra running I’ve been adding to my training has been timed 400′s and 800′s at the track. (Although I’m sure I’ll sneak in a few longer efforts before race day.)
I think Aaron did the ATM last year. Are you registered this year Aaron?
On the subject of races, I’m also doing the Crystal City Twilight 5K this Saturday night at 8:00 PM. Any other PCF folks doing that?
July 22nd, 2009 on 6:54 pm
Surprisingly enough, it was the flutter kicks that did me in. Note to self: work on core strength. DL and push press all unbroken
as rx’d: 15 1/3 rds
July 22nd, 2009 on 7:16 pm
Scaled up on this one.
BW is 185 but did 205lb for the DL
used 45lb for DB Push press
10 1/3 rounds
All DLs were unbroken. Push press got tough after round 5 or so. Never dropped the weight…but rested on my shoulder and did 5-5 and then 5-3-2 for the last few rounds.
Great Job Chad!
July 22nd, 2009 on 7:23 pm
9 rounds
115# DL
25# DB push press
July 22nd, 2009 on 7:34 pm
14 1/3 rds Rx’d
175# DL
35# PP
July 22nd, 2009 on 7:42 pm
11 2/3 as rx’d
First 5 rounds with 40 # dumbells
Found out that “flutter” was spelled correct
July 22nd, 2009 on 7:55 pm
The time must have snuck into the little places.
As RXd
12 1/3
205DL (BW 193)
40lb DB (we were out of 35′s)
I really thought I was on pace for 13 but I must have taken too long between sets or something because I didn’t break anything the whole time. Oh well. next time.
Also took the opportunity to practice muscle ups and manages 15 in a reasonable 5-6 minutes. not good, but it means I know I won’t fall off the cliff after 5.
July 22nd, 2009 on 8:02 pm
10 BW DL
15 DB They were out of 25′s ha!
July 22nd, 2009 on 8:03 pm
16 1/3 as rx’d
Thanks Pete. Nice work on the heavier weights.
July 22nd, 2009 on 8:05 pm
15 1/3 using 185# (up 20# from BW)
Great pace chad…I was definitely just trying to use you for pace.
July 22nd, 2009 on 8:09 pm
Oops. Miscount on my part. It was 13 1/3. That feels more right.
July 22nd, 2009 on 8:14 pm
13 Rounds as rx’d
July 22nd, 2009 on 8:15 pm
Oops that is Sally’s score.
She is stalking me!
July 22nd, 2009 on 8:35 pm
10 rounds (+ 3 DLs) as rx’d (+40# on DLs)
Scaled up DLs to 185 (BW = 145), which went slowly but steadily as expected and not bad at all. I guess my back was having a good day. PPs were what got to me after awhile though.
July 22nd, 2009 on 8:37 pm
10 rounds
20# push press – these weren’t too bad probably could have done 25
DL – started at 155# but scaled to 145 after round 3 then 125 after round 7. didn’t realize how quickly 5 reps per round would add up…
July 22nd, 2009 on 8:49 pm
11 rounds rx’d
195# DL
35# DB PP
July 22nd, 2009 on 9:14 pm
11 1/3 rounds as RX’d.
195# DL.
July 22nd, 2009 on 9:18 pm
12 and 1/3 Rounds as Rx’d
This was definitely a push-press workout for me (and subsequently killed my shoulder). Everything else was pretty easy
125 lb DL
25 lb pp
July 22nd, 2009 on 10:43 pm
8 1/3 rounds rx’d (150# DL)
nice work emma! agreed, the push presses were killer.
July 22nd, 2009 on 10:46 pm
Erika, NICE work!! WOOO!!
July 22nd, 2009 on 10:56 pm
15 1/3 or 14 1/3 at 185 lb and 30 lb db.
Dead lifts were scaled up 8ish pounds and dumb bells were below RX due to missing of 35 pounders. Round total is in review as Dan lost count and I can’t count above 10 with accuracy.
July 22nd, 2009 on 11:57 pm
7 2/3 Rx
July 22nd, 2009 on 11:58 pm
9 2/3 rounds….just 3 flutter kicks short of 10 rounds. Rats!
DL 155#
20# Push press since we were out of 25′s
July 23rd, 2009 on 8:32 am
7 1/3 rds + 3 DB PP
DL 135#
DB PP 30#
July 23rd, 2009 on 9:12 am
10 rds Rx’d
225# DL
35# PP
July 23rd, 2009 on 11:29 am
5 2/3 rounds
195# (BW) DLs
35# PP
This ended up being a push press workout for me.
The good:
I almost did this as RX’ed. This is a first EVAR for me.
The bad:
I used RX weights but I didn’t manage to do all the sets unbroken. All of my PP sets after the first were broken and the last set of DLs was broken into 2-1-1-1.
It’s clear to me (and has been for some time) that my upper body strength, particularly for exercises lifting weight above my head, needs a lot of work. I’m being limited mainly because I have a hard time controlling the weight when it’s over my head.
July 23rd, 2009 on 12:03 pm
BW Deadlifts
Scaled Dumbells to 20#
9 1/4 rounds
July 23rd, 2009 on 1:37 pm
8.3 rx’d @ #230 DL and #35 KBs
As always too much rest between excercises. I feel like I should have gotten at least 10 rounds, but it felt so good laying on the floor during flutter kicks that it was hard to get up and start a new round.
July 24th, 2009 on 10:04 am
10 as rxd
185 # DL
40 # Push Press
Will increase weight next time on DL.
July 25th, 2009 on 6:08 pm
[...] PCF WOD 090722 AMRAP in 15 minutes of: 5 Deadlift, BW 10 Dumbbell Push Press, 35/25 lbs 15 4-Count Flutter Kicks Total: 14 1/3 [...]