Wednesday 091021
Pick a Project by Brian PCF
Some good posts lately by PCF Bloggers. LeeAnn kicked me into high gear on something that was coming together in my brain after the Mid-Atlantic Hopper, and that’s setting goals and completing them.For me, my goats remain the same: Handstand Pushups (and general overhead strength), running, and there’s always improvements to be made in the Olympic Lifts. I’ve made progress in a lot of other stuff, but still lag behind on those.
A great quote that Jon PCF likes to mention is from Dan John: “If it’s important, work on it everyday.”
So this is your call-out (this and Jon’s blog entry): For the next month pick something you suck at, and do it everyday.
For many of you this is going to be flexibility, double unders, pullups, Muscle Ups, Snatch, heavy overhead, etc. Pick just one thing, and do it everyday. Don’t worry about having a plan, don’t worry about set and rep schemes, just listen to your body on those things…AND DO IT EVERY DAY!!
What are you going to pick?
Weighted Pullups
5-5-3-3-3
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October 20th, 2009 on 8:54 pm
Brian,
I hope you achieve your goats.
October 20th, 2009 on 9:18 pm
Guch,
I have your nuts.
October 20th, 2009 on 9:18 pm
Maybe it’s new slang: “goats” are those things that we find consistently difficult; that “dog” us, if you will.
What I actually wanted to ask, though, is how would someone (like me) who can’t do a pullup yet, scale this? Pullups are one of my goats.
October 20th, 2009 on 9:49 pm
F’n double unders will be my everday thing
October 20th, 2009 on 9:58 pm
…le sigh
pull ups here I come.
October 20th, 2009 on 10:00 pm
double unders have been my nemesis
October 20th, 2009 on 10:04 pm
Can’t we just kill everything?
October 20th, 2009 on 10:06 pm
Rich S,
I was wondering where they were. I don’t know how they ended up with you but oh well enjoy’em.
October 20th, 2009 on 10:13 pm
I assume the weighted pullups WOD is a sign. Pullups for a month it is. Still beats the hell out of Jon’s no alcohol and diet coke for a month challenge (still diet coke free, not so much on the alcohol).
October 20th, 2009 on 10:20 pm
So many weaknesses…but unfortunately my right shoulder is fried and I’ve been instructed by a higher authority to rest it for 6 weeks. Will make my pick next month.
October 20th, 2009 on 10:29 pm
pushups it is for me, and perfecting the butterfly kipping pullup
October 20th, 2009 on 10:49 pm
My weakness is beer and fun, alarmed women, so I endeavor to get better at both. But I must be careful because there are Ninja’s everywhere…….. Everyone is soooooo serious……
October 20th, 2009 on 10:50 pm
question – does anyone know a good shoulder doctor? I think I remember people recommending a doctor they saw in Arlington. This is for a friend, not me thankfully.
Thanks guys.
October 20th, 2009 on 10:50 pm
Double unders for sure.
“Do you know what we need man? Some rope…Charlie Bronson’s always got rope”
Anyone?
October 20th, 2009 on 11:03 pm
Jared,
I’m seeing a shoulder specialist at Gtown hospital. Dr. Brent Wiesel.
October 20th, 2009 on 11:09 pm
Vegas, why are the women alarmed?
October 20th, 2009 on 11:18 pm
Sharon, just come to the 6 p.m. WOD Friday and you’ll find out first hand why Vegas makes the women alarmed.
Things to work on for the month: rehabbing my back, and then lifting heavy sh!t. Perhaps while I wait for my back, I can work on trying to get a muscle up and the butterfly kip (thanks Ken for coaching and tips last night).
October 20th, 2009 on 11:40 pm
henry – boondock saints
October 20th, 2009 on 11:42 pm
Problem is, I pretty much suck at everything at this point. Perhaps the double under, methinks.
October 21st, 2009 on 5:41 am
Brian,
It was great to see you and all your athletes at the Hopper Challenge this weekend. I’ll try to stop in tonight at the 7 or 8. I’ll be at Henderson Hall for EWS and will come right after.
S/F
John
October 21st, 2009 on 6:31 am
I will be running everyday.
October 21st, 2009 on 6:57 am
Jared,
went to Dr. Frank Pettrone at Commonwealth Orthopedics in Arlington. Think he is a great doctor. I’ve been to him for a shoulder and knee and have nothing but good things to say about him…and their rehab facility/people are very good as well.
Hope its nothing serious!
October 21st, 2009 on 7:25 am
I was humbled the other day on overhead squats. Overhead lifts are what I am focusing on THIS month! Next month: double under’s!
October 21st, 2009 on 7:43 am
I have an entire herd of goats so it’s hard to pick just one. Instead, I’ll pick two – double unders and kipping pullups.
October 21st, 2009 on 7:54 am
1. This month for me will be running and more rigorous post-WOD nutrition. I’ll include running in my warm up or as a finisher 3X a week and practice POSE drills while fatigued. I’ll prepare my post-WOD food on Sundays and Wednesdays along with the rest of my food.
2. If you are having trouble picking a goal, check out this post:
http://www.barbellsandbacon.com/?p=40
I’m trying to make the case that if you try to work on everything at the same time, you will end up not making any significant improvement.
3. When you post your goal, write down what the action step is:
Instead of “Work on Double Unders” your goal should say”Get 5 sets of 5 unbroken double unders everyday in my warmup”
Instead of “Get better at running” write down, “Learn POSE method and sign up for 5K”
October 21st, 2009 on 7:56 am
Sorry bad link:
http://www.barbellsandbacon.com/?p=403
October 21st, 2009 on 8:16 am
10-15-20-25-30
so what’s the best way to improve on muscle ups, especially if you can’t even do one?
October 21st, 2009 on 8:18 am
Double Unders – Be able to do double unders consistently/repeatedly.
Running – 3 cardio/endurance runs a week (separate from WODs).
October 21st, 2009 on 8:18 am
get one single f’n double under would fantastic, then work on stringing them together. My problem (from the multitude of helpfull observations that I have been given) is that I spaz out when I transition from singles to doubles and I go straight legged like a fainting goat. http://www.youtube.com/watch?v=we9_CdNPuJg so I guess I need to work on that until I can do the single f’n double under.
October 21st, 2009 on 8:27 am
Joe K –
If you come in at your usual time we’ll work on MU progression.
October 21st, 2009 on 8:28 am
Has anyone seen my keys??
Scion car key, rsa token…?
October 21st, 2009 on 8:34 am
15 minutes of DU work every day until I can string together 10 unbroken.
Jared – I have a completely different opinion of Dr. Pettrone at Commonwealth Ortho and wouldn’t recommend him to anyone for anything. Ask Dave about it. We’ve both been to Dr. Sumida at the practice – he’s fantastic.
October 21st, 2009 on 9:05 am
Dr. Annunziata at commonwealth repaired my shoulder in April, and I have had fantastic results. If anyone has shoulder surgery I highly recommend the Game Ready Ice Machine, it made recovery a million times better.
October 21st, 2009 on 9:10 am
Did another WOD at crossfit revolution in Tampa
worked on cleans in strength WOD..lots of sets of 2 with 145# to work on technique THEN
3 rounds
20 jumping lunges
15 KTE
10 DL at 225#
6:10 as rx’d… my KTE still suck but they are getting better
October 21st, 2009 on 9:13 am
Sharon,
I think the Spidermonkey can explain it to you or ask any of the previous victims from the 6pm WOD.
PS you may want to leave the wait staff from 11th alone…….. Ninjas are lurking Sharon……
October 21st, 2009 on 9:20 am
honestly Sharon and spider monkey, if the women are just “alarmed” then Vegas is still in his warm-up.
The shock and awe doesnt begin till the actual “2-beer 6pm Friday WoD”
October 21st, 2009 on 9:21 am
Rich is going to work on getting the “other one to drop” so his voice and facial hair will deepen and develop.
October 21st, 2009 on 9:34 am
Thanks Vegas…I am just happy I have one right now.
October 21st, 2009 on 9:36 am
Wait… I thought Vegas Mike only had 1 or is that story not true?
October 21st, 2009 on 9:57 am
Also recommending Dr. Annunziata at Commonwealth Ortho…
October 21st, 2009 on 10:08 am
I’m working on double-unders this month. My goal is to string ten of them together. As for next month, it’s a toss up between kipping pullups and becoming a better ninja. Just kidding, Vegas Mike – don’t kill me.
October 21st, 2009 on 10:14 am
10 dead hang pull ups and 10 kipping pull ups in a row is my goal for the month!
October 21st, 2009 on 10:28 am
Joe K – for the muscle up: if you can do it, one progression Ryan showed me is to do pullups on the rings. Keep your elbows and the rings together and stay in the false grip. Pull the rings all the way to your sternum, instead of stopping at your throat. I think you’re supposed to work on that until you can get all the way up on those high rings in the back of the box, then work on getting your body through the rings and doing the dip. There are others but that builds the strength to get up there in the right position without a huge kip and it looks like you can do weighted pullups already.
I’ll be working on those each day and kipping pullups. For those I’ll start with trying to string 15 together each day.
October 21st, 2009 on 10:38 am
Thanks Paul, you kinda summed up what I was going for. Alarm is only the first step…
And as much as I’d like to avoid the ball discussion – Ken dolls don’t have balls. Or genitalia at all for that matter. Sorry Rich.
October 21st, 2009 on 10:43 am
For almost a month, I’ve been integrating butterfly kip work into my warmups and finishers with the goal of getting 21 unbroken, and I think I’m only a week away. After that, it’ll be 3-3-1-1 snatch balance; looking for 15# gain.
October 21st, 2009 on 10:53 am
Mel,
Have you been peeking in my window, again??????? Stalking is a crime, I know a cop or two……
October 21st, 2009 on 10:54 am
My goal is to become a clydesdale princess since Alli beat me to queen!!!!
October 21st, 2009 on 10:54 am
Sooooo Sharon, just what were you going for??????? See you on Friday hahahahah
October 21st, 2009 on 11:09 am
Vegas Mike,
Yup… I realized the opportunity I gave you after I posted that comment.
October 21st, 2009 on 11:16 am
Mel, you are learning my young one hahahahahah good sport
October 21st, 2009 on 11:22 am
And Sally, you are the Clydesdale princess…..
October 21st, 2009 on 11:57 am
Jen F- (and anyone else who’s going to the Fairfax cert on Saturday and wants to carpool – although I do have a small car, so only one more or two really small people) I’ll pick you up at the box at 8am? Does that work for you? We should get there w/plenty of time to check in.
Sally – clydesdale princess – I like it, can there be more than one?
October 21st, 2009 on 12:01 pm
Phil, if you don’t have pullups yet you scale this WOD by doing dead-hangs with the skinniest bands you can muster. Not sure where you’re at, but if you normally do WODs with blue, do some with red and black today. If you normally use black, use the orange. Etc.
October 21st, 2009 on 12:01 pm
BW-5-5-10-10
DU’s and Running for me this month.
For DU’s – I’d like to string 5 together with no singles in between.
October 21st, 2009 on 12:02 pm
Yesssssssssssssssss! Now my goal is to dethrone the queen…
Actually, princess is fitting!
October 21st, 2009 on 12:03 pm
Wow Vegas, I’ve already reached the “alarmed” state. That was fast.
Can someone explain the ninja thing to me?
My goal this month is to develop my form for snatch and clean and to regain strength in basic movements I am decent at, but have lost proficiency (DL, press, pullups).
October 21st, 2009 on 12:14 pm
Thanks for the shoulder doctors recommendation guys, appreciate it.
October 21st, 2009 on 12:25 pm
Thanks Zack. I will try it out.
October 21st, 2009 on 12:47 pm
Improving overhead press strength is my goal for the month (season? year?) Actually started this a week or so ago: I pulled out my pair of 30# db’s at home and have been doing some sets of presses with them everyday, except when the WOD includes overhead work.
Second goal will be elbow rehab: I’ll make it a point to actually do my prescribed rehab exercises twice a day, and ice at least once.
October 21st, 2009 on 1:13 pm
Laura B and Jen F, I am up for a carpool to the cert. I asked Tara for a ride last night, but perhaps we can combine into one car.
October 21st, 2009 on 1:25 pm
Sharon,
Find the ninja…he knows the way of the snatch.
October 21st, 2009 on 1:52 pm
My goal is 10 DUs unbroken. I’m getting my own rope!
October 21st, 2009 on 1:53 pm
Laura B,
You will have to ask the Clydesdale principals…
October 21st, 2009 on 1:58 pm
So I posted something on my blog about this. Linked to my name.
I will choose HSPU. My goal is 10 everyday until I can get 10 unbroken.
If I have time outside of the 10, I will probably do parallet work (negatives and piked) going much deeper than on the floor.
October 21st, 2009 on 2:00 pm
http://www.regretsy.com/
Do it. Hilarious.
October 21st, 2009 on 2:19 pm
Weighted Pullups
5-5-3-3-3
BW-10-15-20(2)-20
Hand to change from pronated to alternating grip to get the last set.
Goal for this month, 21 pullups unbroken after I’m a little fatigued (look out Fran).
October 21st, 2009 on 3:38 pm
My goal for the next 5 weeks is 8-10 consecutive deadhangs (right now I have 3 or 4, depending on the day). I plan to accomplish this by doing 1 or 2 sets of 10 every day with as little rest between the reps as possible. How does this sound, coaches?
December will be kipping pullup month. Good lord it would be nice to be able to kip.
October 21st, 2009 on 3:39 pm
@jared – I also have to recommend Dr. Pettrone. He and 2 other doctors successfully repaired my type III SLAP tear in June. I highly recommend the physical therapists at Commonwealth’s Fairfax location, they have a very experienced staff.
October 21st, 2009 on 3:40 pm
I would switch off between just doing ten as fast as you can, and doing more than 10 in sets of 2 with set rest periods.
October 21st, 2009 on 3:48 pm
I find it interesting nobody has said:
“My diet is my weak point – I will Zone everyday for two weeks…”
“My sleep is my weak point – I will get 8 hours every day for a week…”
“My flexibility is my weak point – I will stretch my hamstrings, hip flexors and ITB every day for one week…”
Hint-Hint-Hint…
October 21st, 2009 on 3:56 pm
I will try to take off my shirt more when Vegas Mike isn’t there.
October 21st, 2009 on 3:57 pm
15-25-35-40-50(2)
October 21st, 2009 on 4:01 pm
I almost said flexibility, but think I will save that for the next one. I was following my own advice about things that will DNF me versus things I could improve on.
It’s also easier, since I feel like I need to stretch 3 times a day and I am not prepared to make that commitment. But that doesn’t mean I haven’t been doing it. I can easily say I stretch about 5x more often then I did two months ago.
October 21st, 2009 on 4:04 pm
Aaron, you don’t have to suck up to Brian….
October 21st, 2009 on 4:05 pm
Brian- I am glad you posted that… I have been doing Paleo this month (day 17). So will wait until Nov 2 before I figure out another goal. It will give me time to decide between
- first DU
- 10 red band (or whatever is lower than blue) pull-ups
- overhead no- butt wink squat with bar
October 21st, 2009 on 4:06 pm
Brian..check out my blog post..flexibility is on there and Ryan and I have me down for lots of exercises..I will be the guy at the back in my leotard doing yoga. Hotness.
Also, the ninja shall not be named..the ninja is lightening fast..the ninja is sneaky..the ninja likes hugs
October 21st, 2009 on 4:17 pm
Flexibility will be my goal this month. Did 20 min of stretching today (PNF stuff)
Level 1 Fairfax people. I can drive if people want. I have an Expedition and can take up to 7 people. Let me know if you need a ride or want to combine cars into one.
j_p_collins at hotmail
October 21st, 2009 on 4:31 pm
Has anyone done any weighted pull-ups yet today???
My goals:
1) I will transition to the 0630 WOD and do 3 days on, one day off, 3 days on from now on. I will no longer over or under train.
2) I will do CFE on a one day on, one day off pattern doing both bike and run WODS alternating times.
3) I will try a strict Zone diet for two weeks in the month of November, after Alison’s seminar.
October 21st, 2009 on 4:32 pm
Brian – I will make sleep my priority. 12 hours a day is coming.
October 21st, 2009 on 4:35 pm
Jamie,
Your Expedition would be money. How about everyone who is going to the cert and wants to carpool meets at the box on Saturday at 7:55-ish so we can roll out at 8:00?
October 21st, 2009 on 4:52 pm
I’ll be there at 0755. Brian, can you make us a mix cd for the trip?
October 21st, 2009 on 5:16 pm
Goal: Deadlift 405 by Nov 21.
I don’t think I should deadlift every day though. That would be like trying to improve my marathon time by running one every day. Recommendations on something I could do daily? How about reading about the deadlift on some days? I’ve done that every day since the Mid-Atlantic Hopper!
October 21st, 2009 on 6:23 pm
Chris K -
3 Sets of 5 Reps, 3 / week. Add weight to the bar each day
October 21st, 2009 on 6:26 pm
[...] Jared PCF: 20-25-35-40-45 [...]
October 21st, 2009 on 7:00 pm
Weighted pullups 5-5-3-3-3
20 (weight vest) – 20-35-35-45(2)
max pushups: 55
max dips: 8 (dead after the pushups)
+du work
October 21st, 2009 on 7:02 pm
This is a great idea, thanks Brian and Jon! I could definitely use work on double-unders, handstand any-things, and pull-ups, and a lot of other things. But, I’m going to focus on 1) quality sleep, and 2) going heavier on the metcon WODs that involve some form of lifting (like OHSs, DLs, etc.). I’ve definitely sold myself short due to fear of poor form & resultant injury. So, 8 hrs a night, sans pre-bed reading, and at least 10# more than I think I can do.
October 21st, 2009 on 7:23 pm
My awesomeness is my weak point – I will try to be more like Rich S.
My hotness is my weak point – I will try to be more like Mike H.
October 21st, 2009 on 7:28 pm
weighted PUs
50(5)-55(5)-65(3)-72(3)-77(3)
Continued to work on Squat form which is my current weakness du joir
October 21st, 2009 on 7:54 pm
Worked on negatives and did a few dead hang pullups with the black and red band combined.
Finisher: 800 meters – ran most of it except 10 seconds or so
after the wod: went to the W&L track with my brother and worked on pose running skills – learned a lot and excited to start practicing and working on this.
October 21st, 2009 on 7:58 pm
25(5)-30(5)-50(3)-60(2)-60(2)
October 21st, 2009 on 7:59 pm
Weighted Pull-Ups: 25(5), 25(5), 54(3), 72(1), 64(3)
Brian: Thanks for the deadlift coaching. You’re a great coach.
Jay: That’s an ambitious set of goals. Impressive.
October 21st, 2009 on 8:01 pm
weighted pull ups
5-10-10-15-15
October 21st, 2009 on 8:14 pm
Paul,
I would say that you should add the French language to your list of weaknesses, but weak is implied in most things French so don’t sweat it. Pog mo thoin, to all the Francophiles out there.
October 21st, 2009 on 8:15 pm
25-35-50-72-80(2)
October 21st, 2009 on 8:24 pm
BW-BW-10-20-25
The weighted sets were negatives.
October 21st, 2009 on 8:50 pm
Negatives – 5, 3,3
Blue band dead hang pull ups – 5, 3
800 meter finisher – 3:48. My goal- catch Vaughn
Thanks to Jon for asking me enough questions about my paleo issues that on my drive home I realized- I am tired today because I slept for 6 hours last night not because I am not eating enough.
October 21st, 2009 on 9:14 pm
Ended up doing my own rep scheme because I was having a hard time finding the right weight for my 5 rep sets.
25(5)-35(5)-45(5)-50(5)-75(1)-35(4)-35(5)
41 push ups/ 10 ring dips
Muscle ups are my thing to work on. Tried to practice them after this evening’s WOD and had nothing left so I switched to practicing OHS which are another weakness.
October 21st, 2009 on 9:31 pm
My goals:
1)Paleo – have been eating like a person who has never heard of Paleo, as of yesterday back to Paleo
2) String of ten DUs
October 21st, 2009 on 9:47 pm
body weight for all sets–tried 5# for a set of 3 but only got 2 of them
October 21st, 2009 on 9:50 pm
Yay for another Spidermonkey workout…
30-45-60-68(2)-68
Finisher: 30 ring dips, 30 push ups (push-ups were pretty awful after the ring dips – isn’t it amazing how Crossfit can reduce a good skill to a humbling performance?)
October 21st, 2009 on 9:50 pm
54-64-72-82-107(1)
October 21st, 2009 on 9:57 pm
Today I did Snatch Balance instead. Numbers looked like this:
10 Reps @ 45#
3 Reps @ 50
3 Reps @ 55
3 Reps @ 60
3 Reps @ 65
1RM @ 70#
1 solid rep @ 60# before I called it a day. Was focusing on form today though I still wanted to go a tad heavier. I get nervous being in Globo Gym and knowing that I can’t ditch the weight. Feel like I was effing up my footing/stance after the initial dip/drive into squat position. Liked working on this though. Could definitely use coaching on better form.
October 21st, 2009 on 10:08 pm
Did 3 unweighted pull-ups followed by 2 negatives for the 5RM, then 3 weighted negatives working up to 15# for the 3RM. Oh, and somewhere in there I did two 5# reverse grip pull-ups (first ever in my life)
So, I was thinking about Crossfit math and counting for my goat in addition to the pull-ups. I think i can do this one out of the box though. I’m going to start counting people on the metro car, then adding the people sitting vs. standing. Once I’ve mastered that, I’ll start subtracting those that leave the train. My ultimate test will be the day that I can calculate the amount of hours I’ve spent at work doing things related to CrossFit as compared to the hours I have worked at stuff relating to my job.
October 21st, 2009 on 10:38 pm
“Weighted” pullups 5-5-3-3-3
I did the first two rounds with the blue band, then the remaining rounds with a black band and a red band (big improvement for me).
Finished off with an 800 meter run – 4 minutes flat
Since switching to paleo 5 weeks ago, I’ve noticed I’m beginning to get stronger and quicker faster than I did during my first 6 months of CrossFit without changing my diet.
October 21st, 2009 on 11:22 pm
Weighted Pullups
5-5-3-3-3
20-20-25-30-30
October 22nd, 2009 on 12:00 am
So, one of my many weaknesses that bothers me the most is anything with jumping…DU, BJ, Burpees. Feels like someone put my head in a vacuum. This will suck…
October 22nd, 2009 on 12:04 am
Jon M, good point
50 burpees under 3 minutes
25 double unders without stopping
35 Box jumps without stopping
October 22nd, 2009 on 7:10 am
25(5)-30(5)-40(3)-50(3)-60(0…did 3 reps but my chin was well below the bar) On the plus, kept my outward grip the whole time. trying to really develop my pullup strength.
October 22nd, 2009 on 8:23 am
Seamus,
Thanks for the spell check. I will add “Learn French” as one of goals for this month.
October 22nd, 2009 on 8:34 am
Oh, forgot to include the 800m run (Lisa D I’m looking in your direction!) Think it was around 2:50 (PR is 2:32) Legs felt like lead weights…probably from DL, burpee wod.
I like the run/quick burner at the end though.
October 22nd, 2009 on 2:28 pm
HSPU and door frame pullups – max reps in morning and before bed. Focus on the HSPU. I need to improve balance and my capacity on press movements.
October 22nd, 2009 on 10:30 pm
25-35-45-55-60 rxd
January 8th, 2011 on 2:53 am
god you guys like this hoe cus she looks good.