Wednesday 090930
Thank you to all of our terrific athletes and guests that made Fight Gone Bad IV such a large success. We raised $5,606 for the Wounded Warrior Foundation and Athletes for a Cure, putting us at 38th out of 425 registered Crossfit Affiliates.
Athletes that raised $150 or more are entitled to a Fight Gone Bad IV T-Shirt. Special thanks to Joe Lieber and Kyle Ragsdale who led PCF in fundraising. Due to an error by Brian in giving directions to donate, FGB HQ couldn’t tally everybody who raised $150. If you had friends/family that attempted to donate in your name, please send the names, amounts (if over $150 total, including yourself), t-shirt size and type (male or female) to Brian and he’ll ensure you get a t-shirt. Brian needs this NLT 5 pm Friday so FGB HQ can get the t-shirt order in on time.
We’ve got some of you down for a t-shirt already, check the comments for a list. You’ll need to email Brian size and type.
Also, big ups to Pat, today is his last day at the box as he’s joined Uncle Sam’s Misguided Children and is headed to a late Summer Camp in scenic and lovely Quantico, VA. We wish you the best Pat and greatly appreciate your positive attitude, coachability, and encyclopedic movie quotes. They will serve you well in the Corps.
“Gwen”
Clean & Jerk
15-12-9
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest the bar anywhere but the ground.
83 comments for this entry:
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Photos
September 29th, 2009 on 2:26 pm
Donors at or over $150:
Joe Lieber
Kyle Ragsdale
Melanie Stewart
Kassi McKenzie
Bryce McCoy
Paul Blanchard
Gavin Field
Jeremy Morrissey
Email me t-shirt size and type.
September 29th, 2009 on 9:07 pm
What’s the Rxd weight?
September 29th, 2009 on 9:25 pm
When I’ve done this in the past, it’s been for completion, with max weight. So the weight is whatever you think you can do 36 reps with.
September 29th, 2009 on 10:16 pm
GOOD LUCK PAT!!!
Nice job to everyone last night. Burpees, Wall-Ball, and a Team workout all in one.
Guch, thanks for missing me. It means a lot.
P.S. Don’t forget, Say Hi October 16th – Black Cat, DC. Dave and Leanne, you in?
September 29th, 2009 on 10:31 pm
Dan – I’ll check with the wife.
September 29th, 2009 on 10:48 pm
Dan,
I missed you, but not as much as I’m gonna miss Pat’s mustache.
September 29th, 2009 on 10:59 pm
Guch – totally understandable.
September 30th, 2009 on 7:05 am
Jkett,
I believe you can rest “as needed” in between sets so you can go a little heavier than you normally would because you dn’t need to do 36 straight reps…just 15…then rest…then 12…then rest….etc.
September 30th, 2009 on 8:15 am
Pat,
Best of luck to you! I enjoyed trying to keep pace with you on any run WOD. I say trying because I normally lost site of you after the first few minutes!
You are a great crossfitter and I’m sure you will make a kickass marine! Oh, please bring back the stache soon!
September 30th, 2009 on 8:20 am
Good luck Pat!
September 30th, 2009 on 8:34 am
135…dropped bar twice in second round…once was after rep 11. If I ever do that again, please feel free to slap me (everyone except Vegas Mike as he will take out his rage on me)
Drew, you are a beast..thanks for demoralizing me before i began bud.
Take care Pat!
September 30th, 2009 on 8:34 am
Vaughn,
what do you get when you cross a pig and a caterpillar? Bacon & Legs!
September 30th, 2009 on 8:46 am
DF Pete,
I’m taking your rights away to post jokes on the blog after that one.
Pat,
Good luck at OCS. Remember to yell loud like Forrest Gump, make a decision (whether its right or wrong it doesnt matter, just make one), and be a follower when you need to be so basically just shut up and listen and bitch about it in your head.
September 30th, 2009 on 9:07 am
Pat! Good luck and HAVE FUN!
WOD: 75#, 80#, 80#
September 30th, 2009 on 9:28 am
People are power cleaning this, right?
I encourage everyone to check out the comments from the last time this was a mainsite WOD. This was a little before the box opened when I was still doing main site programming.
Also, go to the link at the top of the time before it was posted on the board (2004). 80 copmments including the first appearance of Jerry Hill who runs CF Oldtown.
I have NO idea what I am going to do in this. I would like to do 135 but I really doubt my ability to do it.
September 30th, 2009 on 9:56 am
Pat, best of luck and please bring back the stache for your return to the box.
No idea about what weight this should be done at…could be interesting…
September 30th, 2009 on 10:02 am
Never done this one before….looking forward to it.
Pat, best of luck to you and the mustache. We’ll miss you.
September 30th, 2009 on 10:15 am
1) As a warning, if you do this workout correctly, it is very difficult. Be ambitious with the weight choice, and don’t drop the bar. I’ve did this about 2 years ago with 135. It was terrible.
2) Pat, if you ever need a pacer on those 18 minute 3 milers, you know my number
3) Kind of applies to today,bu not really
“A wise man once said “sure you can fraction the reps and make it feel a little easier and still get a good time; or you can not be afraid and get uncomfortable”
September 30th, 2009 on 10:16 am
75-80-80 – Rx’d
September 30th, 2009 on 10:19 am
55# on all reps. The clean wasn’t scary. The jerk was. Didn’t drop it and followed the rules. My thumbs (courtesy of my hook death grip) hate me.
Hey Bill – Click on my name to see the Cookie Monster on a bender shirt I told you about this morning.
I’ve had a few days like this during the Jon’s Paleo challenge…..
September 30th, 2009 on 10:27 am
Would help if I posted the links. There is a link to a video of someone trying to do it with 224lbs.
http://www.crossfit.com/mt-archive2/003459.html
This is what KStar out at San Fran said about workouts like this.
Coach expressed the heart of Gwen:
“Why do we want a big C&J?”
“So we can have a big, HIGH rep, C&J”.
kstar
September 30th, 2009 on 10:30 am
155 as rx’d.
Good luck Pat. Take advantage of the time away to do some work on the stache. Click on my name for some suggestions.
September 30th, 2009 on 10:40 am
Drew,
Did you read my article yesterday on bench press accidents?
Also, I have been harassed by people about not updating my blog, so I updated it yesterday. Guess what it’s about.
September 30th, 2009 on 10:40 am
Pat,
We’ll miss you. Your stache changed my life. Good Luck.
-Kevin-
September 30th, 2009 on 10:50 am
Thanks to Brian’s “yell therapy”
15-12-9
55#
(actually 52#…using the 12# bar)
September 30th, 2009 on 10:52 am
I’m really happy to be getting back today after a two week layoff. My knee feels great and a I have a reserve of power from 4 days of Beer/sausage/sauerkraut/potatoes.
And my PCF-brand muscle roller is waiting for me, all new and shiny.
September 30th, 2009 on 11:08 am
95-95-105 rx’d Maybe could have gone a little heavier without dropping, but not by much. This gives you a chance to really work on your form. I also did (or attempted to do) split jerks for each to work on them.
Aaron, we did full squat cleans at the 0930.
September 30th, 2009 on 11:18 am
My apologies to the 0930 class.
Evidently we should have been doing “power cleans.”
September 30th, 2009 on 11:27 am
ouch, full squats…that sounds painful
September 30th, 2009 on 11:50 am
Anyone else Backyard Burning, this Fall? They aren’t sold out, yet. I just signed up for Race#2 in Annandale. These are easy, fun trail runs, and they don’t start too bloody early, like a lot of races.
September 30th, 2009 on 11:53 am
Gwen – 115#
Forearms were aching towards the end and wrists were sore, but got through as rx’d. Went slow and took my time with this one.
September 30th, 2009 on 12:01 pm
95-105-105 rx’d. Grip was the key to this one. Thanks Brian for yelling at me to drop my shoulders, it made a huge difference coming down and resetting the bar.
September 30th, 2009 on 12:08 pm
Aaron-
Read the article and will make sure that whenever I bench press, my thumb is appropriately wrapped around the bar. All other movements will remain unchanged.
September 30th, 2009 on 12:22 pm
So you can drop it on your head? Not cool. When you can clean and jerk this much, you can switch your grip.
http://media.crossfit.com/cf-video/josh_everett_lift.mpg
September 30th, 2009 on 12:32 pm
80# – but didn’t finish; 70#, 70#
good luck pat!
September 30th, 2009 on 12:52 pm
Ok Curtis, so let me get this right, we didnt need to do the full squat????
So this is a powerclean into a jerk, right
September 30th, 2009 on 12:54 pm
Ahhhh good luck Pat! I will never forget that awful stache…
PS. Not looking forward to this workout!
September 30th, 2009 on 12:57 pm
So Pat,aka “Freddie Mercury”, thanks for allowing us to celebrate your departure in a manner you will become more familiar with as you progress in your training. No matter what they say, I enjoyed the stache? Good look, and stay safe.
September 30th, 2009 on 12:58 pm
ohhh and Rick, I would never slap a young girl, I mean, its not like I am Roman Polanski or something……..
I would just send the spidermonkey
September 30th, 2009 on 12:58 pm
Sorry that was for Rich……
September 30th, 2009 on 1:38 pm
Hey Lynette,
I would be down to do some trail running. I’m not sure I’d make the 11/1 date as I expect to be recovering from Halloween festivites. Would you be down for 10/11 or 12/6? And were you thinking 5 or 10 mile?
September 30th, 2009 on 1:58 pm
Aaron’s post has generated yet another PCF tshirt:
Potomac Crossfit
Because sometimes you just need to move something heavy like a box or a car or an a$$hole
September 30th, 2009 on 2:09 pm
Pat’s mustache wanted me to pass this on.
It is very sad to leave you all. I truly appreciate everyones friendship. You all welcomed me with open arms at PCF despite my looks.
During my short life span I got the pleasure of knowing Guch’s chest hair and Vegas Mike’s goatee. My best friends, I’ll never forget you guys. I remember like it was yesterday, the day I reunited with my long lost cousin Dave’s stache. I love you man!
Rich S. and Paul I appreciate your efforts to become friends with me, but I just don’t see anything we have in common. I truly hope that you can have a stache like me one day so that you can feel the same joy and pride that Pat used to have.
Pat,
It was tough making you look good buddy. I envy Guch’s stache. His job is effortless next to mine. It was not my fault that you looked like a pornstar. I am not to blame, blame the face that I was on. Also, I didn’t appreciate being shaved off without my consent but I’ll always be here living beneath the surface if you ever need me.
Sally,
How you doing…
September 30th, 2009 on 2:22 pm
My neighbor has 2 (potentially three) numbers for the Army 10-miler (this Sunday) that he isn’t going to use because of knee issues. If anyone is interested, shoot me an e-mail at snafu9t9@yahoo.com and I’ll get you in touch with him. thanks,
September 30th, 2009 on 2:34 pm
Kassi – agree – must have that shirt!
Sharon – I can’t do 10/11, but 12/6 is possible. I’m doing the 5 miler.
September 30th, 2009 on 2:41 pm
75# rx’d
September 30th, 2009 on 3:08 pm
classic Guch, just classic
September 30th, 2009 on 3:56 pm
135 rx’d. Should’ve gone heavier but am still in shoulder rehab mode.
September 30th, 2009 on 3:57 pm
I’m fully supportive of a Black Cat adventure on the 16th.
September 30th, 2009 on 4:11 pm
Aaron, just read your blog…. Congrats on the jumps in weight. Just wondering how many pushups can you do in 2 min?
September 30th, 2009 on 4:21 pm
Well Done, Guch.
September 30th, 2009 on 4:27 pm
I’m just the messenger.
September 30th, 2009 on 4:36 pm
95-95-95
Not rx’d, as I had seven or eight drops overall – grip more of an issue than I thought.
September 30th, 2009 on 6:42 pm
115# for the first round, 125# the second round and 135# the third round…135# for all three would have been intense.
Did the first set entirely unbroken, the second set I rested at rep 9 on my hips and did the third set unbroken as well.. definitely screaming like a warrior. I think Paul was scared.
September 30th, 2009 on 6:43 pm
135 Rx’d
September 30th, 2009 on 6:54 pm
65# with a few “fouls” on the set of 15. The good news is that I am getting the calluses back on my hands.
September 30th, 2009 on 7:28 pm
I am bad at clean and jerk.
135 RXd. Not sure I could have gotten much more. Maybe 140? I need to improve my turnover and go faster.
September 30th, 2009 on 7:50 pm
55-65-65 as Rx’d
September 30th, 2009 on 7:50 pm
135-135-155 Rx’d.
Score = 135
Did 10 or 11 the first set and then did the hip rest. 2nd set did 6 or 7 and then the hip rest. 3rd set did 5, hip rest and sets of 1 with a hip rest after each.
COuld have gone heavier…but don’t think I had 155 for all of them. I think 145 would have been perfect.
September 30th, 2009 on 7:51 pm
95#. Too easy.
Congrats to Jon on a very impressive display.
September 30th, 2009 on 8:08 pm
95 lbs each set
GL Pat!
September 30th, 2009 on 8:10 pm
55-65-65(dropped at 7, ugh)
September 30th, 2009 on 8:26 pm
115-115-135
Could have gone a bit heavier for all the rounds but not sure if I could have done all three rounds with 135…yet
September 30th, 2009 on 8:47 pm
165 Rx’d
September 30th, 2009 on 8:58 pm
85 Rx’d
September 30th, 2009 on 9:05 pm
105-115-115 rx’d – aside from not having the confidence to do 115 the first round. Can probably go just a little heavier next time.
September 30th, 2009 on 9:09 pm
125-115-125 rx’d.
I didn’t realize I did 125 until Andre pointed it out for me, that’s cool. Otherwise my jerk was very slow on the 125 sets
September 30th, 2009 on 9:49 pm
As rx’d: 110
September 30th, 2009 on 10:00 pm
As RX’d – 75#
September 30th, 2009 on 10:01 pm
And big thanks to Erika and Ryan P. for all of their help!!!
September 30th, 2009 on 10:09 pm
65-75-75 rx’d
September 30th, 2009 on 10:11 pm
95-100-105 Rxd
September 30th, 2009 on 10:14 pm
95-115-135 Rx’d
September 30th, 2009 on 10:37 pm
125-135-145 rx’d.
Probably could’ve started out at 135. But I had no idea where to start and figured 125 would be more than enough. Turns out taking Jon’s oly class is good for something….
September 30th, 2009 on 11:00 pm
115 as r’xd
I should add 10 or 20 lbs for next time.
September 30th, 2009 on 11:20 pm
135 rx’d. About the right weight but may be able to go 140 or 145 next time.
September 30th, 2009 on 11:51 pm
95-95-95
October 1st, 2009 on 8:44 am
95-105-115. I should have gone heavier. Aaron helped me post WOD with some work on my power clean form which is pretty bad.
October 1st, 2009 on 9:23 am
55# dropped once during the round of 12 (boo!)
October 1st, 2009 on 9:45 am
95-95-105 RX’d
October 1st, 2009 on 10:37 am
95-105-125 RX’d.
October 1st, 2009 on 11:52 am
105 Rx’d, will go heavier next time but grip is def the key.
October 1st, 2009 on 1:41 pm
95lbs as Rxd. Need to go heavier next time for sure.