Wednesday 090819
5 Rounds for time:
Row 250m
Rest
“Tabata Mash-up”
8 Alternating rounds of each exercise:
Push-ups
Double Unders
Post times and reps to comments.
Athlete Profile: Chad Pierce
When Chad is not crushing WODs at PCF, one can find him playing guitar for the local band “Two Kings” or sampling his lovely fiancee’s (our very own Chef Alison McConnell) tasty treats. (All paleo/zone treats, of course.) Chad has been with us since the very beginning, and has turned into quite a firebreather recently. Read on for more….
PCF: When did you start with PCF?
CP: I started August 19, 2008, in PCF’s first Foundations class, which is why my name is on the wall in the beautifully designed “Plank Holders” list. New athletes might find it hard to believe, but PCF didn’t always have stencils and a paint roller. Back in the old days, they used a black permanent marker and Brian’s “creative side” to do all of the interior decorating. That’s just a little fun fact for you.
PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
CP: I hate to boast, but in case you haven’t figured out from my stylish fashion choices and stunning features, I am in fact a former high school athlete. Post-high school fitness activities included pushups, situps, and long slow distance running, also known as “the Army.” Another fun fact: I ran my fastest two miles during my very first physical fitness test. After that we always did LSD (editor’s note: I’m pretty sure he means “long slow distance”, not the drug “LSD”) and I got slower and slower. I don’t know how much more evidence it will take for people to stop running, but that experience was enough for me.
From the time I got out of the military (January 2004) to August 2008, I didn’t run a single mile, and to really stick it to the man, I didn’t do sh*t else for exercise either. I hiked and surfed occasionally. I ate a lot of fast food and pizzas, and I drank Red Bull everyday when the effect of my coffee subsided and cigarette breaks couldn’t keep me alert enough to sit in my cube without falling asleep. Sometimes I’d have another Red Bull when I got home so I could stay awake long enough to watch a few Simpsons episodes, order Papa Johns, and enjoy a few more cigarettes.
Anyway, fast forward to summer 2008. My bandmate, Chris Dufour, was a member at Crossfit Fairfax and would not shut up about exercising at band practice. At first I basically rolled my eyes at the idea of someone doing 100 pullups, 200 pushups, and 300 squats in between one-mile runs. By mid-August, though, I noticed Chris had lost a lot of weight, was looking really healthy, and had tons of energy. I got a little jealous. I was tired of feeling like crap. On August 18, I sat my soft, lazy ass at the computer and looked for a Crossfit affiliate in the area. The timing could not have been better — PCF was opening for business the following day.
PCF: Talk to us about your thoughts after completing your first WOD.
CP: My first Crossfit log entry is titled “1st WOD ever/I can’t feel my face.” 15 minutes of Cindy had me ready to pass out. I completed 7 rounds with a band on the pullups. See http://cpfitness.wordpress.com on the intertubes.
PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
CP:
Cindy
Aug 19, 08: 7 rounds (15 min, blue band pullups)
Aug 5, 09: 21 rounds rx’d
Fran
080908: 7:47 (55lb thrusters instead of 95lbs and a blue band pullups)
090808: 3:48 rx’d
I’m not sure I have a favorite WOD, but I always look forward to Barbara. My first attempt resulted in a seriously ugly DNF. This was one of those, “Holy f***, I really wish they kept a heart defibrillator near the puke bucket” kind of experiences. There’s just something about that combination of movements that makes me want my binky and nappy time. I was really happy with my most recent performance, which I owe to accidently fasting before the WOD.
PCF: Favorite CF/PCF moments you’d like to share?
CP: A couple things stand out. Walking in on my first day of Foundations, utterly intimidated, I told Brian that I hadn’t exercised in years. The absence of even the slightest doubt on his face gave me a lot of confidence that I could actually do the workouts. (Now I know he really just didn’t give a sh*t about how fit I was – anyone can do Crossfit – but it was intimidating to come through that door the first time.) Other notable moments: Having my fianceé, Alison, start Crossfit last November. Having one of my best friends, Drew H, start in December. My stepmom took the nutrition plunge and I started programming workouts for her about a month ago. Seeing the effects on her has been amazing. Getting my first muscle-up. Finishing Barbara. Representing PCF at the Games. Going to the Level I cert. Lastly, I quit smoking about 3 months ago. That was a huge moment that I owe directly to Crossfit.
PCF: Any advice for our newbies?
CP: I’ve got a lot to say to new athletes, so I’ll just lay out some of the things I consider most important. If anyone wants to discuss things further, come find me at the box.
1. Take your coaches’ advice.
2. Stop eating sugar and artificial sweeteners (Drew H, stop drinking soda)
3. Eat Paleo
4. Eat Zone/Paleo
5. Work as hard as you possibly can on each WOD.
6. Take rest days often.
7. Never skip a WOD because you don’t like something about it.
8. Keep track of your performances.
9. Talk to other athletes about your goals and shortcomings.
10. Talk to coaches about your goals and shortcomings.
One last thing: when you make an attempt to change your lifestyle – diet, schedule, or otherwise – don’t beat yourself up when you have setbacks. You don’t have to do everything perfectly to get phenomenal results. You’ve just got to get it right most of the time.
PCF: and finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
CP: If any of the coaches are fabulous, it’s Jon – it’s all about the fight shorts. No question on the best looking: Erika takes it, for the same reason I wink at myself in the mirror every morning — the red hair.
And there you have it, people.
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Photos
August 18th, 2009 on 8:56 pm
When was this picture taken? Is this the day you guys did 20 min. Cindy in the nude?
August 18th, 2009 on 8:57 pm
Chad,
After seeing that pic, perhaps we can share a room next year in Aromas.
August 18th, 2009 on 9:04 pm
Sounds like there’s more opportunity for some man-tage action.
August 18th, 2009 on 9:24 pm
Too easy to insert a Scott Q reference. I will be mature and refrain…
August 18th, 2009 on 11:21 pm
Chad, if this picture was from a naked cindy, could you please let me know where you did push-ups? I would like to avoid that spot.
August 18th, 2009 on 11:46 pm
Aloha from Waikiki! Ricker and I ventured to Crossfit Oahu tonight (8/18). WOD: 21-15-9 of pullups, toes to bar, and med ball cleans 20/14. Ric finished in 12:30 and I was 14:28. The leader finished in 4 something. Their pullup bar ripped my hands wide open in multiple places. They have a nice box, good community, and the coach, Bryant, helped me get my first knees to elbows!!! A mini accomplishment for the day. Ric’s toes to bar were rockin’! Check out link attached to my name; when the page loads, click “Bryants Ninja Warrior video.”
We also made up our own WOD Saturday: race to the top of Diamond Head. We got to the top in under 20 minutes. We got some great hip extension on the stairs near the summit
August 19th, 2009 on 6:20 am
Damn rest day
Me and Buddy Lee were hoping for some quality time together
August 19th, 2009 on 6:57 am
Nice profile Chad! And for those who don’t know this, Chad is also a wonderful tour guide… just don’t ask him about the “Place Where Butterflies Go”…
August 19th, 2009 on 8:17 am
Vaughn,
Are you coming to the 5 pm? I need you there so that your explatives will drown out mine
August 19th, 2009 on 9:07 am
Nice Ninja Warrior video
August 19th, 2009 on 9:30 am
Melanie – sorry, I am sailing on Wed afternoons, however I brought my rope into work and will be down in the parking garage later hoping a little old lady doesn’t come by and hear me….
August 19th, 2009 on 9:37 am
53 secs/55 secs/56 secs/53 secs
115 for Tabata Mash-up
DUs still need a lot of work, but I am improving.
August 19th, 2009 on 9:43 am
Curious to see how push-ups effect double unders today in the this format. As Brian and other noted about the DU workout we did last week, shoulders and forearms seem to gas doing DU’s. Will push-ups make that happen faster? Will a break between puish-up rounds drive push-up scores up, or will all the heavy breathing from double unders drive them down?
August 19th, 2009 on 9:46 am
How long is the rest between each row?
August 19th, 2009 on 9:46 am
I can do the Tabata part of this work out!!!! Rowing, not sooo much. Dibs on the bike.
August 19th, 2009 on 9:50 am
Not sure how they did it this morning, but I would imagine that is partially determined by how many other people you are waiting to get on and off. My technical assessment of how much rest would be “plenty.”
August 19th, 2009 on 10:11 am
We’ve been taking off our shirts to improve our performances for awhile now. Pantslessness is the next logical step towards Crossfit enlightenment.
August 19th, 2009 on 11:08 am
5 Rounds for time:
Row 250m
fastest and slowest times were :58 and 1:05
“Tabata Mash-up”
8 Alternating rounds of each exercise:
Push-ups
Double Unders
220 (sub’d SUs)
August 19th, 2009 on 11:26 am
Row: 54/56.2 secs
Tabata Mashup: 135 Rx’d.
August 19th, 2009 on 11:35 am
We had a great first session of the PCF running team yesterday evening. If you have any questions about it or want to join, just send me an email (aaron at potomaccrossfit).
All levels of runners are welcome. We have people training for races, training for the mid-atlantic qualifier, training to get better at a goat (you know, if you suck at running you should practice).
We still have spots and it’s not too late to join.
August 19th, 2009 on 11:48 am
Fastes 1:00, slowest 1:02
409 total but subbed singles for DUs
August 19th, 2009 on 11:49 am
hmm, this goal of training to get better at a goat might need a little more explanation Aaron. I’m intrigued. And a bit disturbed…
August 19th, 2009 on 12:07 pm
Finally. Someone respects my fashion choices.
August 19th, 2009 on 12:14 pm
Jon, I hate to say it but I think you’ve been out-fashioned by Dan and his new flowery board shorts. They had not yet made their big debut when Chad answered the survey. Time to step up your game.
August 19th, 2009 on 12:46 pm
Chad must have missed Dan in his seer-sucker suit last week too. Dan is trying to make a fashion statement. What that staement is, I don’t know.
August 19th, 2009 on 12:49 pm
Sarah,
Rest for the row is 1 minute. However, given transition times with the sharing of the rower i’d say folks were doing upwards of about 2 mins rest for the last couple of rounds.
And yes, the push ups bled my double unders dry.
August 19th, 2009 on 1:01 pm
Chad, awesome interview!
I feel like we’ve missed an important part of the paleo lifestyle with naked workouts until now. For those of you too modest (or concerned that everyone is not as DF as Pete), paleo loincloths will go on sale in the box soon.
August 19th, 2009 on 1:14 pm
PCF Trainers,
I am Level 1 certified and if this nude training thing is going to take off, I would like to offer my services for a weekend seminar teaching the basics of staying Disease Free in a crossfit environment.
I’ll cover several things:
1) Friction Reduction
2) Rope Climb (VERY important for the men…I’ve got some can’t miss techniques)
3) Disinfection
4) and for Guch…Spooning for time
Please let me know if you need my assistance. I’m sure these will sell out quickly.
Sincerely,
DF Pete (and yes, this is what I do with my time when I’m in between jobs)
August 19th, 2009 on 1:19 pm
Ninja Warrior video leaves me speechless. Holy crap!
August 19th, 2009 on 1:34 pm
mmmm bacon floss!
August 19th, 2009 on 2:15 pm
Hey all, I have a friend who works for Foot Locker and they’re having a friends/family 30% off sale between 8/20 and 8/23. Kind of short window, but if you’ve been waiting to pull the trigger on those new sambas and you want the coupon, send me an email at zackpars at gmail and I’ll email it to you.
August 19th, 2009 on 2:20 pm
Seriously? Is this what we are doing now? Calling out ‘best friends’ on the PCF site. Is that where you want to be when JC comes back Chad? You just sit up there in your ivory tower and eat your pints of ice cream from the dairy godmother (that’s right I said it), all while judging me on drinking the occasional 2 liter of diet coke, while eating two totinos pizza’s. I don’t have time to plan out meals and eat all zone/paleo. I am too busy saving the internet at work from cyber terrorists, and volunteering to teach blind people to see again in my spare time.
Chad, you are dead to me.
If anyone wants to be my new best friend let me know. Bring a list of fun stuff we can do together and $5.
August 19th, 2009 on 2:36 pm
49.6/49.4/49.4/50.2/50.8
512 or 532 SU’s
August 19th, 2009 on 2:42 pm
For rows: fastest 56.3/ slowest 58.6
Managed 84 Rx pushups and I’m sorry to say not a single DU (SUs only- I’m guessing but I think it was ~250)
August 19th, 2009 on 2:44 pm
For the 8 rounds during Tabbata, how many pushups should you do? DUs?
August 19th, 2009 on 2:58 pm
Fastest – 1:01, slowest – 1:05.
Tabata – 312, pushups on knees for all but 1 round, singles unders for all but 2 rounds
August 19th, 2009 on 3:02 pm
Drew H, interesting website, I had no idea Chad felt that way.
August 19th, 2009 on 3:06 pm
Jamin- as many as you can possibly stand, then do more.
August 19th, 2009 on 3:13 pm
Yeah, I’m waiting on godaddy to approve my request to buy it.
August 19th, 2009 on 3:49 pm
Emma et al – go harass Larry to come back to PCF!
http://lunchbox419.wordpress.com/2009/08/19/wow-its-been-a-while-lol/
August 19th, 2009 on 4:59 pm
Row – slowest 1:16 fastest 1:13
401 for pushups and DUs. Of course I cannot do DUs so they were singles. Also pushups on knees except for the first round.
August 19th, 2009 on 7:06 pm
Row: Fastest = :45 / Slowest = :48
Splits were :45/:45/:46/:47:48
WOD: 307 as RX’ed
The combination completely gassed me. Still not feeling right.
August 19th, 2009 on 7:07 pm
56.8 Fastest 1 Slowest 103 RX
August 19th, 2009 on 7:09 pm
Also, Chad. Great interview and work ont the rowing today.
Also, DF Pete, good work on your off day. Solid both in idea and execution
August 19th, 2009 on 7:16 pm
Row – all either 59 or 60, so at least I’m consistent. Even my form was consistent…in it’s awfulness.
Tabata – 208 RX. Made all my money on the double unders. I heart double unders.
August 19th, 2009 on 7:25 pm
Feel like I got hit by a train. Much harder day than anticipated.
Row – 42.2/41.8/43.8/44.8/44.8
Mash-up — 333
Chad, forgot to mention, great interview! Some funny stuff and valuable stuff in there. Congrats on how far you’ve come…inspiring.
August 19th, 2009 on 7:32 pm
43/42/42/46/
Tabata: 126
Those last couple rows dominated me and I couldn’t get double-unders very well at all today. A total mess.
Paul, and anyone else up there in the 300′s, great work.
DF Pete, thanks for making things nice and awkward if we do end up sharing a room.
Tes, Alli, Paul, thanks.
August 19th, 2009 on 7:33 pm
and Brian. Great work, and thank you.
August 19th, 2009 on 7:37 pm
crap, i almost forgot. drew h, that’s a great idea for a website. i guess that means that imtotallygayforchad.com was taken.
August 19th, 2009 on 7:44 pm
48/53 for the 250m row.
73 for Tabata Mashup (70 pushups + 3 doubleunders)
August 19th, 2009 on 7:46 pm
Best row time: 40.7 seconds
Let it be known throughout the kingdom, that on my third row, I beat Coach Jon M.’s best row time AFTER I fell out of the rowing seat and did the last 50 meters by straight up pulling with just my arms and no rowing seat. Technique is for bitc*&$, go retard strength.
Of course, I then only score 201 on the tabata, so it sorta evens out.
August 19th, 2009 on 7:46 pm
Rowing – 57.7 / 66.3
So happy I finished. Screw the time….
Tabata – 347 with single unders and knee pushups.
The blue thing in the fetal position in the corner after the 6pm WOD. That was me….
August 19th, 2009 on 7:48 pm
Row: 45.6, 44.5, 45.6, 45.6, 47.1
Tabata: 61 with about 10 DUs
August 19th, 2009 on 7:52 pm
Ryan, thanks for the link to the bacon floss. Gotta get me some!
August 19th, 2009 on 7:53 pm
49.7 best; 52.1 worst
Tabata mashup: 148 + 2 busted ropes = 150
August 19th, 2009 on 8:04 pm
41.8….280…
Scott’s feat was impressive but he still wears manjewelry.
August 19th, 2009 on 8:13 pm
Rows were about 61secs
Did 52 pushups, rested during the DU part
August 19th, 2009 on 8:16 pm
50.2 fastest/52.6 slowest? Something around that. 175 for the tabata mash ups (push ups on my knees after round 2)…could have done more DU each time but my shorts kept falling down!! better choices on the workout gear next time…
August 19th, 2009 on 8:19 pm
Those rows kicked me in the ass.
Fastest row: 51.1, two more in that range, and then the last two fell off the cliff. Slowest was around 54.
Tabata: 102. Per usual, about 20 of those were actually double unders.
August 19th, 2009 on 8:29 pm
Did a few rows: 55.8/56
Tabata: 229
Felt good to work out with the group! Stellar rowing Alison!!!
August 19th, 2009 on 8:42 pm
Row hi/lo: 45.5/43.8
Tabata: 295
August 19th, 2009 on 9:22 pm
Row slow: 56 fast: 54
Tabata: 192
August 19th, 2009 on 9:25 pm
Row 44.5
Tabata 272 rx’d
August 19th, 2009 on 9:31 pm
row – fastest 47 / slow 49
tabata – 250
August 19th, 2009 on 9:37 pm
slowest 101/fastest 58
179 – push up on knees
August 19th, 2009 on 9:51 pm
I did cleans before the WOD today so didn’t want to do the whole WOD this evening. I ended up doing just enough rows to beat Scott and restore honot to the coaches. Not enough to beat Mike BW.
Best row was 40.6
August 19th, 2009 on 9:58 pm
50.1 / 52.7
36 on the tabata. yes, 36. strict pushups and a whopping 7 double-unders.
August 19th, 2009 on 10:02 pm
46 / 49
Tabata: 132
August 19th, 2009 on 10:04 pm
Slowest: 54.6/Fastest: 53.4 or something like that. looks like I’m good for rowing a freight liner!
Tabata Mash Up: 231 RXd
August 19th, 2009 on 11:30 pm
49.5/51.8
121 tabata non rx
August 20th, 2009 on 12:30 am
48/55 for the row. Managed to slide off the rower during two separate rows and neither was my slowest time. Go figure.
337 for the tabata subbing single-unders, so that number is basically meaningless.
This was a deceptively tough WOD. My head didn’t feel right for about 30 minutes afterwards.
August 20th, 2009 on 12:41 am
Fastest: 47.6
Slowest: 50.4
227 tabata
I should have had the last one under 50, but gave up on the last pull… I’ll consider it a decent performance for a short, small dude.
I felt like puking during the tabata…
August 20th, 2009 on 8:54 am
Rowing 48.0, 49.3, 50.9, 52.4
Tabata, subbing single-leg single-unders: 208
August 20th, 2009 on 8:55 am
Fastest: 45
Slowest: 47
156 Tabata
August 20th, 2009 on 9:26 am
Row – started out at 55, ended at 50. Was my first time really going at the row – felt great.
175 Tabata – Getting the hang of doing every other jump a double under – hopefully will be able to start stringing together soon
Aaron – great demonstration of the row – lots of good advice
August 30th, 2009 on 8:02 pm
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