Thursday 090820
5:30; 6:30; 9:30;11-2; 1700
Hang Squat Snatch
3-2-2-1-1-1-1
Rest
For time:
21 Deadlifts, 225/155 lbs
21 Box Jumps
Run 400m
15 Deadlifts
15 Box Jumps
Run 400m
9 Deadlifts
9 Box Jumps
Post loads and times to comments.
1800
Deadlift
1-1-1-1-1
Bench
5-5-5
Rest
Row 20 seconds on 10 seconds off for 1500m. Record number of intervals needed to complete the distance.
Post loads and intervals to comments.
1900
Ring Work: Experiment with muscle-ups, ring dips, skin the cats, levers, ring push-ups, iron cross progressions.
Rest
21 Deadlifts, 225/155 lbs
21 Box Jumps
Run 400m
15 Deadlifts
15 Box Jumps
Run 400m
9 Deadlifts
9 Box Jumps
Post times to comments.
114 comments for this entry:
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Photos
August 17th, 2009 on 4:46 pm
Coach’s note: Hang squat snatch. “Hang” means that the lift begins from the high hang position. “Squat” means that you will receive the bar overhead with your thighs below parallel. “Snatch” means that the bar will move overhead in a single movement. Focus on your footwork. If you are jumping your feet too wide, get into your overhead squat stance and have someone place 2 small plates outside your feet. Reset your feet and lift. If you hit the plates with your feet, you are jumping too wide.
Don’t go nutso on the weight for the deadlifts. You should be able to do around 15 in the first set unbroken. If you are doing 3s and 4s in the first set, you need to scale down. Force a high pace on the runs. Try to take 20 hard steps as you leave the gym on the runs. After those 20 steps, your body should “theoretically” be switched over to a solid run pace.
August 19th, 2009 on 8:41 pm
Are the WODs optional for the 11am-2pm time slot?
August 19th, 2009 on 8:47 pm
Just my 2 cents, but I am not big on the “pick a wod” concept that is starting to happen on a regular basis. If there is a workout we can’t do at a certain time of the day because of weight droppage, then we should just do that wod on another day. One of the things I like about PCF is the cohesiveness which is I think is fostered by everyone doing the same wod. The blog takes on less importance for me to check if I know the morning crew is going to do something different than what I am doing. I like when I hear how someone did on a wod in the morning or during the day, I connect when I do the same wod later that evening.
I understand and am OK with the concept of Jon’s and Aaron “focus groups” if you will, since there is a reason behind working a skill on a semi-continual basis, not just once every three weeks or so to help one get better at that skill. In addition, the focus groups will still be able to do the PCF wod.
Anyhow, my gut feel is that this is not a good trend for PCF to continue being the awesome place that it is. It is starting to have the feel of a globo-gym: spin at 6, yoga at 7, power pump at 8.
OK, maybe that was 3 1/2 cents..
August 19th, 2009 on 8:57 pm
Vaugh-I am in total agreement. I thought a part of the CF concept was for everyone to do the prescribed WOD, and that you don’t get to pick and choose which ones you do. Thanks for saying it way better than i could have.
August 19th, 2009 on 9:25 pm
My time to go to the gym is always 6pm and I would really like to do the 21-15-9….
August 19th, 2009 on 9:28 pm
Vaughn, I understand your concern about losing the cohesiveness at the gym. One of the major problems that occurs when programming to such a large population (like PCF with 200+ members) is that you can’t address individuals weaknesses and strengths. There are MANY people at the gym that could definitely benefit from a pure linear strength progression and short to no met-con. There are also others that can push strength work to the back burner and focus on bodyweight and endurance work.
By giving WOD options (which is VERY common at other crossfit affiliates), you provide the ability for members to work on their goats. It’s up to the individual (self responsibility, yes you don’t see much of that anymore!) to assess their strengths and weaknesses and decide which workout will make them stronger, faster and ultimately more fit.
Follow-up: And if you don’t have the ability to pick the time to do your wod, then the programming will be just as beneficial as it was before, it will continue to be constantly varied, functional movement at high intensity. This can only help the people who have some wiggle room in their schedule!
August 19th, 2009 on 10:02 pm
Hi Everyone . . . catching up on the comments section since Saturday – hate being so busy not to get it real time. Anywho . . .
1. Keep the comments coming on the new programming – goods, bads, others – we welcome the feedback.
2. It is now clear to me why I never got a text back from Aaron or Erika on Saturday night . . . sorry that Kristin and I missed it!
3. Rick, you wear bacon T-shirts – I wear seersucker – neither of us has a right to be throwing stones.
See everyone tomorrow, and nice (belated) job to everyone on Tuesday’s WOD – dumbells and box jumps are no joke.
August 19th, 2009 on 10:07 pm
Good coversation guys and gals!
I think everyone will always have strengths and weaknesses. Very few of us are equally good (or in my case bad) at both strength and metcon flavored workouts.
I do believe that programming (done properly) will have a good mix of both. Unless you are training for something specific (marathon, powerlifting or Olympic Lifting competition, etc.), well programmed workouts should provide ample opportunity for improvement and growth in both disciplines.
OK, more to say and I would love to hear from some of the coaches (just the ones I like, the others I hate can screw themselves)
August 19th, 2009 on 10:08 pm
Although I am usually the smart ass with some sort of retarded comment (that only makes me laugh), I will attempt to be serious.
Additionally, I will caveat what I say by stating that PCF (and the coaches/members/programming/organization/etc) has been great for me and the only thing that holds me back fitness-wise is my lack of dedication to the program (diet/drinking/more regular workouts)/work issues.
While I understand Ryan’s points, I agree with Vaugh. Most people (at least from my perspective) come to a certain time WOD based on work schedules. So the fact that there are options for WODs to help your weaknesses doesn’t help unless the options are available at each of the different workout times. I think it would be better to just make sure people know to identify and stick with a workout schedule (ie 3 on 1 off, 2 on 1 off, etc.) and stick to it. Don’t cherry pick the WOD’s bc you don’t want to be muscular or you suck ass at a certain movement.
Then again, what do I know…I still have MOOBS, haven’t been in a week, and couldn’t do double unders if it meant preventing WW III.
August 19th, 2009 on 11:00 pm
I’m with Ryan. I love the workout choices, and I think they’re extremely important.
Throwing aside the idea that it’s hard to work on a weakness if you only get to practice it once a month, after a certain point 3 on 1 off stops causing adaptations at an acceptable rate. After that, some intelligent periodization becomes important: to focus on one thing (the thing that one’s bad at), one necessarily has to create slack elsewhere.
The current add-on classes (endurance and oly lifting) are an excellent way to incorporate this, and I think the current choices in WoDs is a great backup — personally, I’ve been able to implement a MEBB protocol just by being smart about when I show up. That’s excellent.
Does that put a damper on some of the social aspects? Probably. But we’re all unusually friendly people; I’m sure we can work around that.
August 19th, 2009 on 11:04 pm
A couple of thoughts….
It must be a huge challenge trying to keep us all happy-
Ryan – I understand your point ….. “It’s up to the individual to assess their strengths and weaknesses and decide which workout will make them stronger, faster and ultimately more fit.”
But….. I’m not there yet. I didn’t know what fitness was until I found PCF. (let alone a clean, jerk or snatch) And as surprised as I still am at how far I have come, I honestly could not tell you which WOD I should pick for tomorrow or why.
That’s why I’m at PCF. I rely on the guidance, scaling and patience from all of the PCF coaches to help me.
All that being said- how should I (and others) choose between WOD’s if we are lucky/ flexible enough in our schedule to choose the time we want to attend.
August 19th, 2009 on 11:20 pm
Having multiple WODs to choose from gives me multiple things to complain about:
I am not pleased to be in Chicago and missing the dead lift, box jump running workout as that was my first free class work out and I’d really like to see if I have had any progress since December.
and
I am not pleased to be in Chicago and missing bench press, dead lifts, and rowing – two things I enjoy and one I need work on.
If the programming is solid, it doesn’t matter what WOD or what time I show up at. It will take me 50% longer than Guch to finish at 50% lower weight and I’ll still be 50% sweatier than if i worked out at sport and health.
August 20th, 2009 on 7:04 am
I like the options, however, I agree with the fact that I don’t really have the option to select them because of work schedule. I wouldn’t mind seeing this type of programming on weekends because I think most of us are more flexible then and can choose appropriately.
Also, maybe only two options max? It would prob cause less heartache for selecting the “right” WOD and frankly because it took me 5 minutes to scroll down on my blackberry to read the workout of the day.
I think the thing people need to be careful of is not thinking “oh, two great WODs…i will do both”…I know some of you were thinking it (those jobless wonders out there). This means your intensity on both would not be as high (thus less power) and probably likely to cause injury. Just a word of caution.
As for today..snatches sucked..I was weak and hands hurt..highest 1 rep was 135 but I failed a bunch first.
WOD was 6:55 as rx’d
August 20th, 2009 on 7:21 am
I suck for not coming this morning, but I was wondering what happened to doing the same warmup for a week straight (or a couple of days in a row) to help ensure adequate practice on the movements? I know that was the plan about a month ago (maybe two), but it seemed like there was a lack of communication between coaches as to what the warm-up or the movements being worked on were.
August 20th, 2009 on 8:03 am
Erin B, I understand where you’re coming from in not knowing which WOD would benefit you the most.
Talk to the coaches about where your weaknesses are now and where you want to be in the future. I’m sure you’ll get great feedback and recommendations, including which WOD to do on a day like this.
All of their email addresses are on the website… About – Coaches.
August 20th, 2009 on 8:27 am
Hanging Snatch – 135
WOD – 8:44 as Rx’d
Could have gone heavier on snatches but last time I did these I hurt my shoulder so today I was very careful…and did 135 pain free! next time I’ll to for it.
WOD was OK. Still slow at Box jumps but only broke once for the DLs (on the set of 15). Met con is starting to slowly come around.
August 20th, 2009 on 8:39 am
I’m not a big fan of the choose your own adventure WOD either. Mainly because I can’t choose due to my work schedule and because it’s frustrating to feel like your missing “good” WODs all the time. I pretty much come in the only time I can make it. Now don’t get me wrong, I could definitely benefit from bwt/ longer metcon WODs more than strength work. Although my strength is nothing to write home about. I would love to have an individually tailored workout for me, but at 200ish members I’m assuming this is not an option. I like Rich’s suggestion of only doing the multi-wods on the weekends when most people actually have the ability to come in at different times. Plus I’m sure my wife would appreciate a non-outside option. She and the sun don’t get along too well.
After saying all that, I won’t even be in today cause it’s a rest day!
August 20th, 2009 on 8:53 am
I just think if one of the central tenets of CF is constant variation then the options don’t matter. Every WOD is a crapshoot (for lack of a better term) so differences throughout the day are inconsequential. Except of course for trash talk purposes in which case it only matters to Rich, Scott and Brian PCF.
My approach is similar to Brian’s mom’s dating philosohpy – variety is the spice of life.
August 20th, 2009 on 8:56 am
I agree with Vaughn, Laura B, Ana, Pete, Mike H., Erin B, Dave, Rich S, and Dave C. That’s all
August 20th, 2009 on 9:01 am
Let me explain the intent here:
1) The Black Box
‘There are inputs, and there are outputs, they “why” is not important, only the data’ – Greg Glassman
The approach we’ve adopted – programming options on Thursday and Sunday and specialized small group classes – allows for a greater breadth of stimuli. If Crossfit’s model is correct, that greater breadth of stimuli (inputs) being outside of the athletes current experience, should results in greater levels of fitness. On any given day, you should choose the WOD that you either:
a) Fear the most.
b) Are the least familiar with.
or
c) Fits in your life/work schedule, because to an extent a WOD is a WOD is a WOD.
2) Improving Work Capacity Over Broad Time and Modal Domains
The definition of fitness, based on how far you push the boundary of your current fitness experience (see Item 1) with intensity.
3) Rest Days and Skill Work
One of the biggest advantages of the new programming is doing what we are supposed to be doing on Rest Days. We are all supposed to work on skills or play a sport on our Rest Days when our bodies will allow it. Offering a mainly skill based classes (see 7 pm today) on Rest Days allows you the time and coaching to work on those skills that are commonly neglected (Gymnastics, Stretching, Rowing, Running, Oly Lifting, etc).
4) In Conclusion, Revisiting Inputs and Outputs
If everybody quits or somebody firebombs the gym, there may be a correlation with the current programming schedule. If people get more fit, there may be a correlation with the current programming schedule. We don’t know, b/c determining causation is impossible without data. We’re going to stick to this and get some data.
XOXO
Bdiddy
August 20th, 2009 on 9:17 am
Brian PCF,
Thanks for the explanation, no complaints from me. I’m just happy that I have the opportunity to come to a place everyday and get to see Dan.
August 20th, 2009 on 9:26 am
For what it’s worth, I started out reading today’s board strongly in the anti-multiple WODs camp but I think that I’ve come around to seeing the benefits of having options.
August 20th, 2009 on 9:28 am
Brian, thanks for the clarification. This was the first I heard mention that the option-WOD days would only be Thurs & Sun. If that is the case, I like it.
August 20th, 2009 on 9:35 am
Brian,
Shouldn’t a good program achieve what you wrote without multiple WODs each day? Not talking shit just asking a question I don’t know the answer to. If a WOD is a WOD is a WOD than 1 WOD each day for everyone will achieve the same results. No?
Also, it seems to me that if you are going to have multiple WODS per day, then are you going to have multiple programs per month depending on what WOD time you attend?
For the record, this is a GREAT discussion. Its nice to be able to throw around ideas without people getting bent out of shape.
August 20th, 2009 on 9:39 am
Pat- Nice unprovoked attack. Well done.
Also I loved the ‘choose your own adventure’ reference. Well done Dave C, I loved those books. Did anyone else used to cheat and go back after you made a bad choice? I would always cheat until I got the sun sword. Had to have it.
Brian- Thanks for the explanation, it now makes a lot of sense. Question- If Today is our rest day and we came in for the 7pm WOD, should we do the entire workout or just the skill work?
August 20th, 2009 on 9:39 am
I agree with Vaughn – no need to repeat. But Brian, I understand where you’re going with this.
Snatch: 80#. Still scared of this lift, My technique is hit or miss and I didn’t feel ready to try anything higher.
WOD: 7:42 RX
August 20th, 2009 on 9:45 am
I’m all for it – A wod is a wod is a wod
August 20th, 2009 on 9:56 am
Brian, Thanks for the explanation, it would have been nice to have that before the change up. Similar to what you guys did with the “Feats of Strength Month” last November. (if you did let us know in a post I missed, then my apologies) I also like the discussion and have great respect for the opinions weighed in by everybody. I was not looking for a one side vs another when I made the original comment, but did want to point out what I thought was a disturbing trend.
One of the great things about PCF and crossfit in general (although I have seen some flaming posts on other blogs) is the respectful way people disagree with each other here.
I will not firebomb the gym, unless someone take my streamline stapler…
August 20th, 2009 on 10:02 am
A WOD is a WOD is a WOD – New PCF t shirt?!
August 20th, 2009 on 10:04 am
HAPPY HOUR Reminder!
Friday Clarendon Ballroom Rooftop, 4:30pm til whenver.
Vaughn,
Admit it….you wanted to stir the pot a bit..and then sit back and enjoy!
August 20th, 2009 on 10:09 am
Being a noob, I am just going to continue to show up at 5/6/7 pm and do whatever WOD is on the board.
August 20th, 2009 on 10:16 am
Thank you for the explanation!!
Brian- I may eat my words for saying this but…that makes sense. I had thought that I might have to pick my WOD everyday and that is just too many choices.
And thanks Chad!
August 20th, 2009 on 10:21 am
I think Melanie is on to something – A WOD is a WOD is a WOD. Nice.
I’m w/ Chris – I’ll probably just show up at whatever time works w/ my schedule.
Pete-Congrats on the new job. I’m heading to the beach tonight so I’ll miss the HH, but I’ll have a beer for you wherever I am.
August 20th, 2009 on 10:26 am
Loads of great references today…. Office Space from Vaughn, Sun Sword from Kevin, Brian’s mom from Pat.
I’ll weigh in on this discussion because I clearly the most intellectually/height challenged of all the coaches.
1) Great conversation to have. Lots of good points made already.
2)Ideally, with this new programming model, you would take Thursday and Sunday off. Many CF Boxes around the country do 3 on 1 off or some variation with the WOD being “Rest, or makeup a workout you missed”. Realistically, because of the complexities of morning classes, peoples’ schedules, and other unknowns, our old schedule needed a little tweaking.
3) What do you almost always see the coaches doing in the back of the gym on their own? Strength. 5×5 back squats, presses, etc. Why? Because most of us know how important strength is. As fun as the “candy” of metcon is, most people are sorely lacking in strength. However, most can’t just do their own thing like the coaches do. By offering people the freedom to choose a WOD based on their weakness, we can hopefully get everyone fitter. If this is confusing, grab one of the coaches and just ask.
4) “Everything works for two weeks” Great Dan John quote. When a lot of people first walk into PCF, you could have them do almost anything and their body would start to change, particular if you fix nutrition. The trick is to continue to make gains. As the gym’s membership becomes more and more fit (generally), fighting for those extras pounds/minutes/whatever becomes more difficult. This schedule is just an attempt at variance while not leaving newbies behind.
4) I have seen many gyms that all do the same WOD where nobody talks to each other. I’ve also seen gyms that are very cohesive where people more or less just come and go on their own. Its more a function of the people than what happens to be written on the white board.
5) My small Oly group is going to start meeting tonight. Email me if you are interested in the details and I’ll forward you the email.
August 20th, 2009 on 10:37 am
Brian,
Thanks for that explanation, I was confused before I read your post. I especially enjoy the notion that we should work on a skill or sport on our rest days, and that there is a skills based WOD to support that.
Now for the embarrassing part: when I read the WOD, I thought all three options were one big super WOD, and I lost some sleep over it…
August 20th, 2009 on 10:46 am
DF Pete raises interesting questions: Will there be multiple programming logics occurring simultaneously? I’m not so sure about the “WOD is a WOD…” concept. I’ve always assumed that to a large extent there a was a method to PCF’s variance madness. Sure, there were times I couldn’t understand it, but I always trusted the judgment of the coaches (still very much do, by the way). But with multiple WOD options, can we presume the morning/afternoon vs. evening sessions will be working towards different overarching objectives (e.g., improved metcon or greater strength) that change on a weekly or monthly basis? Or by the end of a given time period, will we be able to look back and say we were all working towards the same end state?
I’m a 7:00 guy and will always be. So I can’t really cherry pick. But I can definitely see the potential for that with others who have greater flexibility.
Maybe I’m thinking about this too much. Maybe I should get back to work. Otherwise, there’ll be no money to pay for any of these WODs.
August 20th, 2009 on 11:22 am
I rarely have the opportunity to change up my work schedule, but do like the new programming with options on particular days. For me, the option of choosing to work on strength is an added bonus and may just make me leave work earlier to make it to that WOD (and then go back to work).
Since the multiple WODs scenario isn’t an everyday occurrence, I think the PCF cohesion will stay intact. Y’all can demonstrate it tomorrow afternoon with DF Pete (I’ll drink one for you Pete in the air as I fly out to Chicago – congrats on the new job!).
August 20th, 2009 on 11:27 am
Solely for the sake of further good-natured pot stirring:
Greg Everett has very good, if a little abrasive, article that supports what Jon is talking about: http://www.performancemenu.com/articles/index.php?show=shorty&shortyID=53
Gems:
“If you have no plan with regard to your training, you’re an idiot.”
“If more people would acknowledge the need to focus on improving their weaknesses, and learn better ways of training to specifically improve them, we’d find not more specialized athletes, but more balanced CrossFitters.”
“If an individual is untrained enough, I can improve his deadlift with nothing more than vigorous nose-picking.”
It’s worth reading.
August 20th, 2009 on 11:47 am
Jon – are you suggesting that if the opportunity is there for more strenght work, then we should be doing that outside of the WOD’s?
I also like the idea fo being able to come in on a rest day and do some skill work, but time is the issue. I ususally can only make the 0530 WOD.
As for rest days, I really need to start taking more. And according to Brian and Tes, I need to be working on flexibility every day, but I can also make that a focus on rest days.
August 20th, 2009 on 11:48 am
DF Pete said: “If a WOD is a WOD is a WOD than 1 WOD each day for everyone will achieve the same results. No?”
I have to agree with that. Isn’t it going to get varied if you just have 1 WOD per day?
I enjoy seeing the 1 WOD and being able to compare where I am at with the rest of the PCF community. (Which is on a consistent basis, WEAK) By offering this choose your own adventure I am losing that.
Are these “choices” only going to be happening on Thursday and Sundays, or is this going to turn into a daily thing?
With that said, I’ll still be showing up regardless, and may end up liking the new format.
Has anyone here used http://www.beyondthewhiteboard.com/ for tracking?
August 20th, 2009 on 12:33 pm
Brian,
Thanks for the clarification. I do like the idea of being able to cherry pick the stuff you suck at. In fact I seriously considered joining Aaron’s running group since I suck so bad at it. The only reason I didn’t is because I decided to start playing water polo again. But for people like me who can only make the morning or the 8 pm WOD, would it be possible to allow either WOD at all times of the day? Otherwise people like me miss out on the benefit of this new setup or at least the Thursday version.
August 20th, 2009 on 12:37 pm
HSS 22# – worked on form, form, form – apparently I still wink when I squat. Can’t wait until I can honestly wear the “99 problems but my squat ain’t one” shirt
13:24 – box jumps, dead lifts 85#
As a person who can benefit from strength AND metcon. I like the recent programming with the two parts- strength/ form practice AND then a kick your butt metcon race.
Also, whatever the choices, I hope that since a majority of people are confined schedules that the programming keeps that in mind. Otherwise, I am in the “show up and do whatever is on the board and hope that the coaches have a plan in programming group.”
August 20th, 2009 on 12:51 pm
135 HSS…room for improvement on form.
10:35 DL’s and Box Jumps Rxd.
August 20th, 2009 on 12:51 pm
Jaime:
Preface to my preface: You all are doing great. You impress me every day.
Preface: There is no agreement in the CF community about this. This is just my opinion. Lots of people much smarter than I am probably disagree with this.
Statement: The greatest need for most crossfitters is to get stronger.
Problem: Lots of people come to crossfit for the “metcon”. How many people conveniently take their rest day when the WOD is Deadlift 1-1-1-1-1-1-1-1? In limited experience, lots. How many people come in when the WOD is situps, pushups, and running? Tons.
There are lots of reasons for this.First, the thought is, if I’m not out of breath, I’m not working out. Second, strength WODs are uncomfortable as hell. They are just a gut check. But they are also the place where most people can make the fastest progress, regardless of the goals.
Wanna lose weight? Heavy deadlift, squat, clean, snatch. Wanna get a six pack? Heavy deadlift, squat, clean, snatch. Wanna run faster? Heavy deadlift, squat, clean, snatch.
Solution: Offer some sort of choice. For those that want to get stronger, provide an option for them. For those that want to focus on metcon, provide an option for them. Form Olympic lifting groups etc….. You get the idea.
Just my thoughts. If there is interest in this, I can write some more stuff.
August 20th, 2009 on 1:02 pm
Jon keep going…I have 3 more hours left of work!
How days a week do you recommend strength workouts if you are on a 3 on 1 off, 2 on 1 off schedule?
Let’s not lie my life revolves around metcons.
August 20th, 2009 on 1:29 pm
http://dcist.com/2009/08/eating_in_mmmm_bacon.php
I am a vegetarian but I know you bacon lovers would enjoy this!!
August 20th, 2009 on 1:45 pm
So according to Jon, I should have a six pack and run fast, Jon you are the BEST!!!!!! I will be waiting for the delivery of those abs any day now.
Aaron, how many calories will this burn????
Great discussion on the board today, many points of view. But I have to defer to my heterosexual life partner Vaughn, community is what is most important to me, being a better xfitter is second to the feeling of being part of something bigger than myself. (Dancing with Sally is third) but just only….
August 20th, 2009 on 2:00 pm
This is quite a complex issue.
Here’s my $0.02:
-I’m not the brightest in the bunch, so on days with choices, it would be helpful to understand which of the choices count as “rest day” options. When I take a rest day, I just don’t show up – I like the idea of being able to work on a skill at the box on a rest day. Hopefully I’m smart enough to determine which are the strength workouts (but again, it never hurts to be explicit)
-I’d like advice on what shoes to wear for various activities. Saw this on one of the other crossfit boards and it was helpful. I’m the one bozo who showed up for a sprint workout in my VFFs.
-I’d appreciate suggestions on particular stretching and foam rolling exercises (again, saw this on another crossfit site). Rationale here is two-fold: you know better than I do what should be stretched/rolled after a particular workout and second, I’m much better at following a specific direction like “stretch hamstrings for three minutes each” than “make sure to stretch before you leave”
-Are we big enough to have two coaches at the evening workouts running different ones? Hell, most of you are there all the time, anyhow.
August 20th, 2009 on 2:11 pm
Apparently the best book on vegetarianism ever:
http://www.proteinpower.com/drmike/lipid-hypothesis/the-vegetarian-myth/
August 20th, 2009 on 2:16 pm
Some misquoting on my explanation above, the actual statement was:
“to an extent a WOD is a WOD is a WOD.”
This dovetails nicely with the Everett quote above:
“If an individual is untrained enough, I can improve his deadlift with nothing more than vigorous nose-picking.”
So if you are new (less than 1-2 years of Crossfitting) you can just show up and do whatever WOD is happening at the time you show up and you’ll get better.
If you have been Crossfitting for a significant amount of time and you KNOW that you have a limiting factor (for me: Running, Long WODs, Bodyweight WODs, HSPU) then you should probably pick the WOD that you fear the most.
But even if you show up for a WOD you’re good at, you’re still making some progress.
August 20th, 2009 on 2:18 pm
Good question Sally!
August 20th, 2009 on 2:26 pm
Well can’t miss out on this discussion… I’ll throw in my opinion as well seeing as how its one of my last days with enough spare time to read the board and leave a novel of a post.
In general, I think a 2 day a week variation isn’t going to hugely impact the solidarity of the PCF group, although I agree that it is GREAT to be able to walk in and check the white board for comparative scores. It becomes very helpful to be able to know where to start, have a push from someone you want to beat, and have some extra company in your misery. That said, I agree that most people come in because the time of day works for them. Even the unemployed bums like myself. So the Thursday version of this might not work out as well as the Sunday unless you’re willing to get up at 4 am to come in before work because you hate the WOD… stronger than I am if that’s the case.
As far as specializing your workouts to your strengths, the WOD doesn’t need to vary for that to happen, to some extent. By scaling appropriately for yourself, you can make most WODS more or less focused on strength, agility, or skill. Scaling reps/rounds/weight up or down can turn most triplet workouts into what you need. As one counterpoint to Jon’s point (which I think in general is true), I’m the opposite. I’m very strong for my size but my metcon is VERY weak. Yes, I can supposedly deadlift 315# (thanks Curtis), but every one of you has seen me walking at least a portion of every running workout we do (I really hate metcons…) So for me, the best approach would probably be to scale the weight down and focus on lifting form, endurance, and metabolic conditioning when that’s possible. Probably more possible in a lift/run/bodyweight movement WOD than Annie, but you get what I’m saying. I need to move faster and with more precision. But that’s just me. And I probably won’t change my workout schedule to do it, but I will go up and explain to the coach what I’m doing and get a thumbs up for the switch. The box provides personalized training at every workout if you’re willing to utilize it!
And finally… if we did 1-1-1-1-1 deadlift every day (current injury aside), I’d probably move into the gym. How do you guys not love heavy lift days??
August 20th, 2009 on 2:36 pm
1) Dan: sorry about the non returned text. Obviously, I was in no position to even know what a phone was on Saturday, much less use one (or know where mine was). I owe you a pair of flowery shorts to make up for it. Vegas Mike, I’ll buy some for you too if you promise to never again take pictures with me in them at a happy hour.
2) DF Pete: coaches you love and coaches you hate? Don’t think I didn’t catch that. Better not be me, or burpees for you.
3) Heaven help me, but I’m going to agree in part with Jon. Strength work is important, and I also think too many people neglect it. This is especially true for the ladies (sorry girls). I was weak as hell when I came to crossfit (I had trouble with a 135# deadlift and scaled most weights at the start). However, once I bought into the concept of going heavy and dedicating myself to getting stronger, so many things fell into place. The two defining moments in my crossfit career were getting my first pull ups and crossing the 200# mark on my deadlift. My performance after those two things really took off. Incidentally (for those of you that care about such things) that is also when my body type really started to change and I noticed things like actually being able to see the muscles in my arms and my abs. My metcon is still not completely where I’d like it to be, but the reason I can consistently do all the WODs as rx’d and end up in the top of the pile is because I’m strong. Strength improves your metcon (or at least allows you the ability to power through the WODs), metcon does not improve your strength. Both are valuable, but please, please do not neglect the heavy lifts. Your overall fitness will thank you for it. End of PSA.
Finally…I have changed my avatar like a hundred times and the damn thing won’t take. Argh.
August 20th, 2009 on 2:39 pm
Alli-Amen! I would never leave the gym if we got to do deadlifts every day.
August 20th, 2009 on 2:45 pm
Since we’re all here, a question about crossfit numerology…
A lot of WODs use a progression of 21-15-9 for the weightlifting portion. Is that chosen for a balance of speed & strength work?
There are so many different schemes out there (SuperSquats single set of 20, 5×5 sets, pyramids, etc). What’s the rationale?
August 20th, 2009 on 2:48 pm
Oh yeah, and to second Chad’s comments: anyone that wants to discuss any of these ideas in greater depth, or has questions about their individual strengths/weaknesses and wants specific suggestions, please do feel free to hit us up (at a WOD or via e mail). It is what we’re here for, and we probably all spend more time thinking about these things than we should.
August 20th, 2009 on 2:51 pm
Paul F-I really like the beyond the whiteboard site a lot, but am frustrated about posting all my WODS from my blog into my profile. It’s a great site for crossfit, though AND I can access it at work which is nice.
August 20th, 2009 on 3:35 pm
I am just going to answer questions.
Question: Is this everyday or just Sunday/Thursday.
Answer: It is just Sunday/Thursday. Every other day will be one WOD unless some idiot forgets we can’t drop that evening and we have to change (that won’t happen any more … I hope).
Implication: For everyone worried about having to choose or community, this is a small percentage of the WODS. If you do not like these days and have some flexibility, try to make Sunday and Thursday your rest day.
Question: If a WOD is a WOD, why do we need to have different ones?
Answer: Everyone will get fitter if they do 3-6 days a week of CF no matter what. HOWEVER, some people will improve faster by having the opportunity to improve on what they are bad at. We wanted to put 2 days a week in a our athletes hands because 1 person’s weakness is not another’s. Mike Q is big and strong. He does not need to do EXTRA strength work. He could maybe use some extra gymnastics or metcon work. Aaron PCF is not terribly strong. His metcon is high but he needs some dedicated strength work. if both Aaron and Mike show up any given 5 or 6 days a week, they will improve at everything. If when given the choice, Mike shows up on a Sunday and he takes the metcon. Aaron takes the strength. We will both improve a little faster.
Implication: So, a WOD is a WOD. Everyone improves if they come 5 days a week. But if you take just one of those and use it to work on a weakness, it will help. The other four days will likely be the same WODs as everyone else. Again, this is only twice a week. You want it be random? Just show up and do whatever is on the board.
Question: What if my schedule is set and I always come at the same time?
Answer: That’s excellent. You will be doing almost exactly what you are doing now. The only POSSIBLE difference is that if you come in every Thursday at 7pm you will have one class a week that has some more instruction than usual and revolves around a skill practice such as rings, handstands, oly, etc. I cannot imagine a world in which this is bad unless you are a gymnastics monster with a 280lb jerk. Then you should skip that day and spend the time looking in the mirror and being impressed with yourself. You deserve it.
Implication: Worst case scenario is that nothing changes for you. Best case scenario is that you get a little extra choice to work on a weakness.
Question: Will this mean different groups are moving toward different goals?(This is sort of what Ken and Pat were talking about)
Answer: NO. Everyone is working to increase work capacity across broad times and modal domains. What is the best way to do that? CrossFit. What is the best way to improve at crossfit? Work really hard, and spend as much time as you can working on getting better at things you are bad at rather than getting better at what you are good at.
Implication: If I could program a specific workout for every single person I would. But, 80-90% of what I RXd would be the same. The other 10-20% would be bringing up what is lagging. Since I can’t do it for each person, we are doing it this way so you have a little choice.
Can we have two options every class so everyone gets to choose?
Answer: I would love if we could but is pretty hard to get two coaches to be at every session. There are some space issues as well.
Implication: If you are unlucky then NOTHING has changed for you. This is why we did not RX a true rest day (which would screw people on a different schedule). You will always come in and have a WOD. A couple days a week it may be different than what others did.
Question: Will this jack-up the gym community and cohesion.
Answer: Aside from the fear of change and the fact that the simplicity of the RX on any given day was so elegant, this is the ONLY real concern I have with this new programming.
I like doing what everyone else is doing so much that I often find myself DOING the WOD on a day when I had planned to work a weakness. I will be the first one to firebomb the place if this significantly hurts the community aspect of the gym.
BUT, I don’t think it will.
First, we already have some of this when people scale up or down.
Second, I don’t think this will disrupt us anymore than the fact that people take different rest days. Right now you have 4-5 days a week you are doing the same thing as everyone else. I don’t think that will change.
Third, I think it could improve some of the fun, gaming aspects of the gym. Two people are fairly equal right now. One of them starts doing one extra strength WOD a week. One of them does one extra gymnastics skill day a week. You compare 4 other days a week over the course of month. Who improved more? This will also help us program better.
Fourth, I think it will improve the community because on Sundays one of the options is going to be to make up the benchmark we did on Saturday (we may do this on thursday too, but we’re not sure). That means more people doing benchmark WODs and comparing them over time. In order to give people that chance we have to have another WOD option that day so people who come in Saturday and Sunday don’t do the same WOD twice. Why not make that other WOD an option of working on a weakness like strength or gymnastics?
Fifth, we all get better when we work on weaknesses and nothing does better for the morale of the gym then when everyone is improving and setting new PRs.
Sixth, we’ll always have Guc, Brian’s manscaping, Dan’s Mom, and bacon to keep us together.
Uhhhhh, that is all for now.
August 20th, 2009 on 3:41 pm
Also, I like Susan’s idea about helping with footwear options. Maybe it will go in the coaching notes, though some of us disagree. I, for example, will wear lifting shoes for a WOD with Deadlift and boxjumps because I like them for the deadlifts a lot. Jon will wear runing shoes because he likes light shoes for the box jumps.
August 20th, 2009 on 3:43 pm
Dammit Aaron,
Reading your post was my WOD for today. I’m f’ing exhausted.
Time 2:32 as rx’d
August 20th, 2009 on 3:44 pm
Erika,
I can’t find where DF Pete said “Trainers you love and hate”. Besides, you are my favorite red headed trainer
August 20th, 2009 on 3:56 pm
Have I said how awesome all of you guys are?
I believe any other gym would have told me to suck it up, but there has been lots of thought and great logical discussion on the topic.
I picked my nose before the DL wod today and was able to the first and last set unbroken….
August 20th, 2009 on 3:58 pm
Pete: Copied and pasted below. I misquoted, though — it was like and hate. Same same.
“OK, more to say and I would love to hear from some of the coaches (just the ones I like, the others I hate can screw themselves)”
Aaron: You win the #1 slot on the leader board for most long winded. Damn.
August 20th, 2009 on 4:01 pm
You should have seen it before I edited it. I will NEVER have that leader board spot taken.
August 20th, 2009 on 4:06 pm
Guch,
I’m impressed, I had to take a break in the middle. Time was 5:17 rx’d.
August 20th, 2009 on 4:07 pm
Thanks for the great explanation. I’m not scared of the change anymore. I thought that this was going to be a daily thing, which would have made it difficult to schedule for myself.
August 20th, 2009 on 4:25 pm
Hang Squat Snatch
3-2-2-1-1-1-1
55,65,65,70,70,70,75
21 Deadlifts
21 Box Jumps
Run 400m
15 Deadlifts
15 Box Jumps
Run 400m
9 Deadlifts
9 Box Jumps
11:35 (135# deadlifts)
August 20th, 2009 on 4:51 pm
Lots of good posting going on today. I’m in favor of the options, coaches. I’ve been working strength on my own, subbing for some of the metcon wods, because I think it’ll help me do WODs Rx’d sooner.
As I learned by attending Aaron’s powerlifting seminar, scaling up (or in my case, scaling down less) to make a wod more “strengthy” is just not the same for me as getting sustained individual coaching and practice. If PCF is able to supply more of that, I’ll gladly take advantage.
I could also see this having a positive community aspect like Aaron said. This could mean getting better more quickly and seemingly less linearly, and increasing the pool of PCFr’s I can compare myself to, chase, bitch about the zone with, etc. We’ve got a lot of awesome athletes out there, and if this helps some people catch up quicker, it’ll make everyone better. And I don’t think that would make things less social. If it did, we could just start leaving full kegs lying around for days, rather than empty ones.
I’m glad to be at a gym that’s trying to adapt itself on a consistent basis to improve the results and experience of the members. Even if some things work and others don’t, it speaks hugely to the coaches and owners sense of what PCF should be both as a business and place of community. Also, more flip cup please.
August 20th, 2009 on 5:05 pm
Vaughn,
A word of advice from me. I wasn’t gonna mention this but I like Vegas Mike and you are his heterosexual partner so I have to warn you.
I once complained about the lack of dumbbell curls and I was locked up in solitary confinement for 3 days in a room, the one next to the bathroom. I’m talking about the door that’s always locked.
Another member got it worse than I did (I’m not gonna say who). I heard that he complained about lack of equipment and demanded mirrors, towels and loli pops as he exited the gym. He disappeared two days later after he filed his complaints to the management. I heard strange noises coming out of the room for a week or so but then it stopped. I have not heard a noise for couple of months now. I think they may have forgotten him in there. The ice box that’s now sitting next to the cubbies was used for something else before, if you know what I mean. I hope he is happy where ever he is but I suspect he is still getting charged for his monthly membership dues.
I’m telling you, if Brian approaches you and says “Hey Vaughn, come here, I wanna show you something in here!” don’t fall for it.
August 20th, 2009 on 6:02 pm
Erika,
I stand corrected, humbled, and ashamed. I really hate most of you…well, lets be honest…all of you. Dan is OK…I find his dry wit and bermuda flower shorts soothing and a bit sexy after a tough WOD.
August 20th, 2009 on 6:08 pm
GUCH,
You’re killing me. LMAO
August 20th, 2009 on 6:24 pm
12:32 Rx’d
August 20th, 2009 on 6:32 pm
Why is today my rest day?! I would have loved to have done the 1800 workout (or even the 1900 as much I hate running).
August 20th, 2009 on 6:37 pm
Jamin, you should have just shown up and done morning workout at 6 or 7 pm. From what I gather from todays posts the coaches would be fine with that.
August 20th, 2009 on 6:38 pm
I couldn’t make either today.
August 20th, 2009 on 6:43 pm
Vaughn – you remain my sun, my moon, my everything….
August 20th, 2009 on 6:44 pm
Oh, and…
1×165 HSS
8:13 rx’d
August 20th, 2009 on 6:50 pm
Max snatch 75, but it took me a million attempts before Dan corrected my grip and then got it immediately. Thanks Dan!!
9:25 with 85# dl. Should have done more though
August 20th, 2009 on 7:13 pm
1×115 HSS
6:47? didn’t hit full ROM on one of the deadlifts and didn’t open my hips all the way on a few of the box jumps at the end. Sometimes I need to be reminded to make sure I’m getting full ROM, and I appreciate anyone who helps me out with that.
I know it’s been said before, but I didn’t say it before, so I will now.. “as prescribed” is serious business. it doesn’t only mean that you did the prescribed exercises at the prescribed weight, it also means that you had full range of motion on every single rep.
I know it can be real difficult to erase that “rx’d” next to your name, and I’ll be the first to admit that I can’t always do it. whether it’s “i worked my ass off, and it was just that one rep that i didn’t get my head through” or “i didn’t quite feel my chest hit the bar on those last few pullups, does chest hair count?” it doesn’t mean you sandbagged it, but it does mean that it is not “as rx’d.”
obviously, i am not bothered by the wod schedule.
August 20th, 2009 on 7:25 pm
HSS: 125
7:13 as RX’ed…but after Chad’s post I would have to say that I definitely didnt have full range of motion on the last few box jumps of each round. Thanks for throwing the gauntlet down Chad.
New schedule works fine for me and thanks for the opportunities to do extra strength work.
August 20th, 2009 on 7:30 pm
Ya thanks Chad… definitely dropped the weight from the top of my DL a couple times … At least I get an A for effort and doing 155# the whole way through.
August 20th, 2009 on 7:36 pm
Melanie you rock lady!! Awesome job tonight, seriously
August 20th, 2009 on 7:44 pm
Did the 1800 WOD:
225-245-255-265-275(PR) Deadlift
14 cycles to 1500M on the row
5 sets of 3 reps 185lbs on the bench
August 20th, 2009 on 7:45 pm
Deadlift: 1(225)/1(245)/1(275F)/1(255F)/1(225)
Bench:3(225)/3(235)/2(245)/3(225)/3(225)
Passed on the Tabata Rowing, as I ran on my rest day yesterday.
August 20th, 2009 on 8:04 pm
1700 WOD
Hang Power Snatch 55-60-65(f)-65-60
12:30 on the DL, B-jump, run. Scaled the deadlifts down to 125 since my back was feeling saucy before we started.
August 20th, 2009 on 8:11 pm
1600 WOD
265 Max Deadlift
120 Bench Press seemed to be the sweet spot
15 intervals of rowing (really kicked my ass)
August 20th, 2009 on 8:32 pm
6pm WOD.
Got a deadlift PR and didn’t even finish my sets.. Ran out of time.
295-365-405-475 (pr) think I can get 500 next time around.
Tabata Row-
Finished in the 12th set. Strategy was to row easy th first 10 seconds, then rown hard the last 10 seconds before the rest period.
Bench Press.
225-255-265(failed. I was gassed)
Good to see everyone again.You’re all looking pretty beastly since I last saw you all. See you all in another 6 months. Jk…. Maybe.
August 20th, 2009 on 8:35 pm
1800 WOD
DL 225/275/295/315(f)/315(f)
BP 105/105/105/135/135
15 rounds on the row.
August 20th, 2009 on 8:36 pm
1900 WOD
My ring work is still questionable. I was able to hold myself up briefly with my spotters’ help (thanks ladies!) and was able to get my first inversion with Siddarth’s help (thanks!), but I have a long way to go.
For the WOD:
105# DL’s
Short box (switched to step ups on the 15 round)
13:13
This was my third WOD this week–hoping to do at least 4 per week, and I’m definitely back on track.
August 20th, 2009 on 8:41 pm
Oh…I forgot to add that I set a new BP PR: 135#
Previous one was 105#
August 20th, 2009 on 8:41 pm
did the 1800 WOD:
DL: 495 (PR)
skipped bench
Row: 6:36
August 20th, 2009 on 8:42 pm
rather 13 rounds for the row
August 20th, 2009 on 8:44 pm
If anyone is concerned about us not being cohesive as a group, witness everyone at the 7pm WOD (and possibly some of the tube sock crowd in the back) cheering me on as I was (of course, by far) the last to finish.
16:15ish with 115#
And I’m sticking with paleo. Decided today, what the heck, I’ll have some fro-yo. Bad idea! I got a headache and overall still don’t feel so great. If I want a treat, I’ll stick with sun butter.
Oh, and thanks Siddharth for being concerned about my safety. Much appreciated.
August 20th, 2009 on 8:56 pm
Ring work – very fun, let’s do that more often!
WOD: 8:55 @ 105# (heavier next time)
August 20th, 2009 on 9:06 pm
5 pm
Jerk 3×75, 2×75, 2×75, sets of 1 using 95. Form is not good
11:45 using 205# and 20″ box jumps.
August 20th, 2009 on 9:15 pm
21 Deadlifts, 225
21 Box Jumps
Run 400m
15 Deadlifts
15 Box Jumps
Run 400m
9 Deadlifts
9 Box Jumps
8:45 as rx’d
August 20th, 2009 on 9:20 pm
As a new guy, I must say that I’m a huge fan of the varied WODs. I’m not able to work out at PCF six days a week because of a tough work schedule, so I come in as needed. When I can’t come in, I work out at my work gym, and I often do not have the equipment to follow the WOD laid out here. Thus, I may end up doing squats (or whatever)… And the WOD posted for the next day is the same movement I did the day before. I’m not yet at the stage that I can do the same workout–essentially–without being quite uncomfortable all day. Thus, on the optional WOD days, I can pick the one that won’t get me injured.
My point is that the flexibility, even a few days a week, makes it more likely that I’ll stick it out at PCF.
Hang Squat Snatch
3-2-2-1-1-1-1
45 and 35s; still working on this.
21 Deadlifts
21 Box Jumps
Run 400m
15 Deadlifts
15 Box Jumps
Run 400m
9 Deadlifts
9 Box Jumps
11:something (95# deadlifts; thanks to Tess I learned I was doing them wrong and with the new guidance I can probably go up in weight quite a bit.)
August 20th, 2009 on 9:22 pm
1900 WOD
Ring work then
DL/BJ/400 – 11:15 rx’d
August 20th, 2009 on 9:28 pm
Hang Squat Snatch got up to 95#
21 Deadlifts
21 Box Jumps
Run 400m
15 Deadlifts
15 Box Jumps
Run 400m
9 Deadlifts
9 Box Jumps
7:18 rx’d
August 20th, 2009 on 9:29 pm
1800 WOD
DL: 400
BP: 205
PRs for both.
13 rounds for the row.
August 20th, 2009 on 9:29 pm
Oh yeah and damn you Paul for being such a better runner than me
August 20th, 2009 on 9:31 pm
21 KB Deadlifts
21 Box Jumps(step ups)
Run 400m
15 KB Deadlifts
15 Box Jumps
Run 400m
9 KB Deadlifts
9 Box Jumps
7:30
August 20th, 2009 on 9:47 pm
Larry, it was great to see you!
Susan, I love the “tube sock crew” term you have coined. Awesome.
Did the 1900 WOD — ring work was really fun. 11:34 rx’d on the DL/box jump/run funfest.
August 20th, 2009 on 9:51 pm
Jeremy-So I’ve been calling you Justin for a while now, you can correct me you know
Good Job today.
DL: 255 (pr) – for those of you who know me (Sally, Alison, LeeAnn, Siddharth) I had Siddharth check the weight on this for addition errors.
BP: 135 Thanks for lying to me Jesse
Row 14 Rounds, i believe.
Thanks for the help Jon M.
August 20th, 2009 on 9:52 pm
1800
DL – 200 (PR)
Bench – 100(PR)
Tabata Row 1500 m (15.5 Rounds)
Awesome WOD, really liked it !
August 20th, 2009 on 10:08 pm
18:00
DL 1-1-1-1
185-225-275-297(F)
Bench 3-3-3-3
135-155-155-155
1500m tabata row thing
15 rounds
August 20th, 2009 on 11:29 pm
Holy crap, Abi! Great job!
August 21st, 2009 on 7:50 am
9.36. Think I could’ve done 145 on the DLs
21 Deadlifts, 135
21 Box Jumps
Run 400m
15 Deadlifts
15 Box Jumps
Run 400m
9 Deadlifts
9 Box Jumps
August 21st, 2009 on 9:03 am
“…are a gymnastics monster with a 280lb jerk. Then you should skip that day and spend the time looking in the mirror and being impressed with yourself. You deserve it.” You talking about Kyle here?
August 21st, 2009 on 10:51 am
[...] PCF WOD 090820 Hang Squat Snatch 3-2-2-1-1-1-1 Rest For time: 21 Deadlifts, 225/155 lbs 21 Box Jumps Run 400m 15 Deadlifts 15 Box Jumps Run 400m 9 Deadlifts 9 Box Jumps Post loads and times to comments. [...]
August 21st, 2009 on 11:05 am
115 Lb & 8:xx(?)
August 21st, 2009 on 6:52 pm
DL @ 185-195-200-205-205
Bench@ 115×5, 120×5, 125×5
14 rounds rowing
August 22nd, 2009 on 12:07 pm
1×125 HSS – can go up 10
185# DL 8:21
September 16th, 2010 on 10:08 am
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