Wednesday 091028
Fight Gone Bad IV from Potomac Crossfit on Vimeo.
Half-”Angie”
For time:
50 Pullups
50 Pushups
50 Situps
50 Squats
Post time to comments.
109 comments for this entry:
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Photos
Fight Gone Bad IV from Potomac Crossfit on Vimeo.
Half-”Angie”
For time:
50 Pullups
50 Pushups
50 Situps
50 Squats
Post time to comments.
October 27th, 2009 on 7:57 pm
If this is your work day, come in here and work. If it’s your rest day, fair warning, take your rest day. We’ve got Crossfit Total and Cindy coming up in the near future…
Each movement on Angie must be complete before you move to the next, so all pullups, then pushups, etc.
October 27th, 2009 on 8:47 pm
Crazy Strong kid…..
http://www.youtube.com/watch?v=PndJi2Sia2w
October 27th, 2009 on 9:01 pm
626 rx’d
October 27th, 2009 on 9:03 pm
Kid is ridiculous…DA!!!!!!!!
October 27th, 2009 on 9:22 pm
Bryce- I didn’t know you were Romanian! Wow.
October 27th, 2009 on 9:40 pm
If anyone is intersted in doing a raw organic food cleanse/detox, I have a friend from out of town who is a holistic health coach and owns a business doing these cleanses who will be in the area the week before Thanksgiving and is doing a few 3 day cleanes that week (I think either Sunday, Monday, and Tuesday or Monday, Tuesday, and Wednesday before Thanksgiving).
The detox is three days and each day consists of three meals and two snacks. the cleanses are individulized to what you want to get out of it – she consults with you, via email or phone, to determine what you will have in your cleanse/detox. Food is either picked up or delived each morning and is all raw, organic food. The cost is $300 for the cleanse and she gives a 25% discount if you do it with a friend (I’m not sure if cost changes for more people). There is more info about the cleanses on her website – http://www.thephilosophie.com if you want to take a look.
Let me know if you are interested or have any more questions – my email is evalshipp at gmail dot com
October 27th, 2009 on 9:49 pm
Awesome video and the new Jay-Z was a great choice for the soundtrack!
October 27th, 2009 on 9:59 pm
Here’s an interesting article about American’s Omega-3 deficiency. http://www.msnbc.msn.com/id/32957460/ns/health-heart_health//
“It is no coincidence that animals that migrate long distances — like the semipalmated sandpiper, which flies from Nova Scotia to South America — fill up on omega-3s for their long journey. These birds know what human athletes are just starting to learn: High omega-3 concentrations in muscle membranes lead to improved performance”
October 27th, 2009 on 10:01 pm
Why do we spend so much time on core work when all we need is this new, revolutionary ‘Contour Core Sculpting System’. Click on my name to get yours today! ‘Never do a painful crunch again’.
October 27th, 2009 on 10:14 pm
So, I’ve been eating paleo for close to a year now. I read Enter The Zone by Barry Sears around the beginning of this year and I’ve been using the eyeball method to eat roughly Zone since then (or so I thought). I’ve been thinking about really dialing it in and eating strict Zone for a few weeks. Looking at the nutrition facts and Zone block charts for my typical carbohydrate choices, it seems like it’s going to be damn near impossible to eat the prescribed amount of carbohydrate without eating a ton of fruit or maybe even some grains. That does not seem like a good idea based on what I’ve read in The Paleo Diet by Loren Cordain or The Primal Blueprint by Mark Sisson. If I were to stick with my good, paleo, low glycemic foods, I’d have to eat a whopping 8 cups of broccoli, or 4 whole cucumbers, or 16 cups of spinach for a 4-block meal! Is it really possible to eat Zone portions of paleo food without loading up on the high glycemic fruits all the time?
October 27th, 2009 on 10:23 pm
Chris:
I know exactly what you mean! I measured out 3 blocks of carbs for lunch and my salad was enormous. I had to add an apple because 2 bags of spinach, a cucumber, and fresh salsa still didn’t meet the requirement.
October 27th, 2009 on 10:43 pm
Chris:
I’m no expert, but I found that a decent trade off is some low-GI (broccoli) and some higher-GI (apples and oranges) carbs at the same time. It balances less of an insulin crash with less of me eating ten thousand broccoli florets per day.
Also, don’t discount the caloric density of mashed and pureed vegetables. Although, honestly, eating what’s essentially baby food does get old after a while.
You might also find some value in Robb Wolf’s “42 Ways to Skin the Zone.” This is a classic DIHEAT (Do I Have to Eat All That) scenario that he describes.
October 27th, 2009 on 11:15 pm
Kelly,
Thanks for the interesting article. Now Brian has one more reason to push fish oil on us. Oh and the article just reminded me to take mine.
October 28th, 2009 on 6:53 am
Hey guys, I’m looking for max intensity for this half Angie. I wanted to try this and see if some folks can get over some of the Mental METCON hurdles that exist for these high rep bodyweight WODs or high volume running WODs.
October 28th, 2009 on 7:28 am
Chris,
When I was going strictly zone paleo, i found that with each meal if you don’t try to get all your carb blocks from one source it becomes manageable. Try 2 cups broccoli, 4 cups spinach, 2 cup tomatoes. If i remember correctly that is a 4 block carb load. I would also get 1/4 of my carb blocks from fruit, mostly apples, grapes, berries, and oranges, which for me worked pretty well.
October 28th, 2009 on 7:35 am
8:39 rx’d
October 28th, 2009 on 7:35 am
9:26 rx’d
October 28th, 2009 on 7:52 am
9:00 rx’d
October 28th, 2009 on 8:08 am
Damn. Today’s work schedule would allow me to make it to the box, but I did squats, pushups, and pullups at my work gym yesterday. And I’m too sore to do 50 of each.
Brian, others–has there been any thought to give a bit more advance notice about the workouts? It’d help some of us plan better.
October 28th, 2009 on 8:27 am
12:56 rx’d
October 28th, 2009 on 8:31 am
Awesome video and great music choice.
October 28th, 2009 on 9:08 am
12:22
blue band PUs
knees for push ups
Impressive performance Sharon!!
October 28th, 2009 on 9:22 am
7:58 RX
First time doing pushups since June. They were weak, but better than expected.
October 28th, 2009 on 9:29 am
Chris, you have a couple of options here.
First, not everyone does a strict zone. For a lot of folks they reduce carbs and increase fat over the RX. For a lot of people, particularly those interested in manipulating their body composition, I think that is a decent idea. But if you are not interested in getting skinny and you don’t have any insulin problems (which you usually know about because you crash after you eat or have very stubborn belly fat) you should probably try a stricter zone 40-30-30 for a while and see how you respond.
So, second, you have to change a few of the carbs. First, read Cordain’s thoughts on fruit. Though it is higher on the GI, the glycemic load is still quite low. It’s effect on insulin is minimal. I often go with the “eat as many veggies as possible and fill in with fruit” strategy. You can also experiment with sweet potatoes and squashes to get more carbs with less food.
If you are eating protein and fat and veggies, the effect of a piece of fruit or half a sweet potato on your insulin is small, and that is actually an insulin response we want.
So, avoid the grains still, add fruit, sweet potatoes and squash as necessary.
If you find yourself gaining unwanted weight, insulin crashing, getting hungry a lot, we’ll probably reduce your carbs.
October 28th, 2009 on 9:52 am
hey guys, so the paint is mostly up! Finishing touches (read: more orange) will go up Saturday. With this humidity, its going to take a few days to dry/harden completely (the whiteboard wall especially, that black went on this morning). So be a little careful for a few days and then we’ll see if we can’t get a wall ball, handstand push up workout to break it in. Thanks for being patient with the mess!
October 28th, 2009 on 10:03 am
Chris, I have the same worries. One of goals is to try zone/paleo for a few weeks after taking Alison’s seminar next weekend. It’d be good to pick your brain on what works for you. I was going to try less carbs and more fat since I think I can burn it pretty easily but still figuring it out before getting started.
On another note, I LOVE this WOD. I can’t make it to the box today and was going to take a rest day but I might just do it later tonight…..
October 28th, 2009 on 10:09 am
Is this a video of Guch and Rich?
http://www.youtube.com/watch?v=dsTbas5NgF0
October 28th, 2009 on 10:40 am
Alli,
I really appreciate the Orange and Blue color scheme. I’m sure the Cornell alums feel the same. Go Hoos!
Is there still a move afoot to make a group purchase of lifting shoes? I’m interested and would really appreciate an opportunity to check out a 10.5 or 11 shoe if someone offers. I’ll supply my own Lysol for after the workout!
October 28th, 2009 on 11:01 am
Wiz,
I have the VS shoes in a blue bag with my name on it on the door rack behind the kettlebells if you want to try a 10.5. The right shoe is a bit short for me.
October 28th, 2009 on 11:06 am
14:42. Fun WOD after being away from the box for 2 weeks and yesterdays squats. Man, 2 weeks makes a difference. Back to the drawing board.
October 28th, 2009 on 11:16 am
9:00 rx’d
October 28th, 2009 on 11:29 am
Chris – Find vegetables on the list of zone friendly that are higher in carb count. Chickpeas, as an example, are great as it doesn’t take a lot to hit 1 block.
October 28th, 2009 on 11:41 am
Jay, that video is pure gold.
October 28th, 2009 on 11:42 am
“I’m like a God dam navy seal and Olympic gold medalist wrapped in f&%king suitof body armour”
My new favorite quote.
October 28th, 2009 on 12:07 pm
That video is AMAZING! Why didn’t I think of that??
October 28th, 2009 on 12:15 pm
Obsessed with the song from the FBG video. Pretty much having my own dance party at work. Does anyone know the name of it?
October 28th, 2009 on 12:36 pm
“I’m not sure because I didn’t have a stopwatch nearby, but my time must have been under 1 minute”
October 28th, 2009 on 12:38 pm
Hey, does anyone know how to measure blocks with the nut butters? Specifically sunbutter and cashew butter? Thanks!
October 28th, 2009 on 12:48 pm
Thanks to everyone for the great feedback on the Zone Diet, especially Aaron for your points on fruit and the glycemic load.
One thing I still don’t get / agree with: CrossFitters seem really open to the idea of starting with the Zone macronutrient ratio and then arbitrarily increasing fat and decreasing carbs. Why? This diet is all about eliciting a very specific hormonal response by way of a very specific macronutrient ratio of 0.75 protein:carbs. It seems like changing that ratio would result in a sub-optimal hormonal response. Thoughts?
October 28th, 2009 on 12:52 pm
Sal-Dawg,
It’s “On to the Next One” (featuring Swizz Beatz) off The Blueprint 3. Really, the whole album hot and Silent-Assassin-approved.
October 28th, 2009 on 12:55 pm
Sally,
The music is “Jay-Z”‘s “On To the Next One” featuring ” Swizz Beatz.”
It’s on the Blueprint 3 album.
Don’t ask me how my WASPy ass knows this.
October 28th, 2009 on 1:02 pm
Thank you!!
October 28th, 2009 on 1:08 pm
Silent Assassin
Do not be afraid of the various plans out there, if you concentrate(raise) your Beer intake, you too can develop a body like mine. Remember, one ab is all it takes…..
October 28th, 2009 on 1:11 pm
I love it when Sally has a dance party. More Jay Z, please.
Awesome video. Can’t wait to see it when I can actually play the music (not at work) and have my own dance party. Thanks Jenn for putting it together.
October 28th, 2009 on 1:16 pm
OOOOOhhhhhh Snap, Is that the senior Clydesdale out rowing Rich S on the C2 and the SDLHP?????? Looks like one ab defeats many abs again. Rich, you shoulda put a ring on it hahahahahah
I just want to thank your father for bringing the sweet nectar of the God’s ( Stella) to Arlington and allowing me to partake in such an amazing elixir
October 28th, 2009 on 1:32 pm
Vegas…scccooooreboard. Pace that big ab of yours next time.
And, I don’t think i should reward you with Stella anymore.
October 28th, 2009 on 1:33 pm
Wiz:
I am still planning on making the WL shoe order. I am just waiting on folks to get back to me on their size. Please email me at justin.hage at gmail
October 28th, 2009 on 1:43 pm
Jay hilarious video
October 28th, 2009 on 1:47 pm
Cashews? Paleo or not? Thanks!
October 28th, 2009 on 2:10 pm
Rick, I’m by no means the best paleo judge at PCF but my understanding is that cashews are a no, for two reasons. One, they are not technically a nut, and two, they cannot be eaten in their raw form (cause they are toxic). Anyone else smarter than me want to weigh in?
October 28th, 2009 on 2:13 pm
Chris K,
Maybe changing that ratio would result in a sub-optimal hormonal response. I don’t think so, but I don’t know. At a certain point – usually after eating a plate of broccoli for the third night in a row and realizing that their performances have leveled off – a lot of Crossfitters end up cutting some carbs and upping the fat, and their performances improve. In short, the answer to “Why do they do it?” is because it works. You can always try it yourself and then ditch it if it doesn’t work.
I found Robb Wolf’s “42 Ways to Skin the Zone” very helpful.
October 28th, 2009 on 2:14 pm
Good enough.. Thanks Erica.
October 28th, 2009 on 2:20 pm
I wish I could check out the links but the government doesn’t want me to have fun at work.
DF Pete,
you joining me and Paul today with the weighted vests? Tomorrow is a rest day, you can cry then.
October 28th, 2009 on 2:21 pm
8:02 Rx’d
October 28th, 2009 on 2:27 pm
Jason L,
I would love to….but I don’t think I’ll be there til the 6pm. Can I use your vest at the 6?
And yes, I do plan on crying. Are you all doing 40lbs? that might be a lot for me…but I wouldn’t mind trying 20?
October 28th, 2009 on 2:39 pm
Great..now its on the blog so I have to do it.
I think there are only two vests Jason..
October 28th, 2009 on 2:45 pm
The Zone is always going to be a bit of a guess as it applies to each individual, but I generally agree with you. While 40% carbs might have to be adjusted up or down slightly, dropping it to 20% or less really isn’t the Zone diet. It is a low to moderate carb diet.
I think the reason some people do it is for 1 of 3 reasons:
1. Body comp changes are more important than performance for them.
2. Their hormones and insulin receptors are so screwed up from being flooded with insulin their whole life that they need to reset their insulin sensitivity. That is hard to do when consuming 40% carbs.
3. Some people respond worse to carbs than others and that should be taken into account. It probably means they will never be as good at extended effort activities as someone whom can handle carbs pretty well.
That’s why I suggested starting with 40% and adjusting from there if performance is your goal. For people’s whose goal is fat loss I would usually say they should cut the carbs in half and adjust from there.
October 28th, 2009 on 2:50 pm
Paul,
Thats why I did it… 1) to call out Pete and 2) to peer pressure us into NOT backing out. its only 20#, but I also said that about Helen too.
October 28th, 2009 on 2:52 pm
Paul,
If you get discouraged, just think of getting 10,000 hugs from lightning bugs
October 28th, 2009 on 2:56 pm
Jason,
They don’t like me to have fun at work either. I can work with vimeo but not you tube. Lame.
October 28th, 2009 on 3:01 pm
wow.
I have no response.
October 28th, 2009 on 3:03 pm
Half-”Angie”
For time:
50 Pullups
50 Pushups
50 Situps
50 Squats
8:39
It would be great to post the WODs several days in advance!
October 28th, 2009 on 3:07 pm
Paul,
You wouldnt have a response!!
Sally,
I’m taking the way you said lame in the voice of Eric Cartman as Awesomo-2000 “LLAAAAMMMEEEE”. Thank god I can post on the blog otherwise I would actually have to work.
Coaches,
I enjoy not knowing what the WOD is until 8 the night before. It adds to the constantly varied surprise of Crossfit. This allows you to adapt and overcome any soreness or whining.
October 28th, 2009 on 3:09 pm
Jason,
Your right.
Also, I second your points about not knowing the WODs in advance with the one exception that I would like a couple of days heads up when things like a CFT are coming up. If for no other reason than I can start preparing my excuses for being lame…
October 28th, 2009 on 3:11 pm
Aaron PCF- in response to your comment from Friday that ‘The Wizards have no point guard.’ 29 and 9. Thanks.
OKC is in town Dec 29, should I look for tickets? Can you wear your Throwback Hersey Hawkins jersey.
October 28th, 2009 on 3:13 pm
Jason L or Paul…can you leave me a vest to use? Or are they gym property?
October 28th, 2009 on 3:16 pm
DF Pete,
They are gym property and back by the medicine balls. The little vest is 20#.
October 28th, 2009 on 3:19 pm
Love the FGB video…and of course the YouTube skit too!
October 28th, 2009 on 3:26 pm
Rich
Nooooooooo you would not be so cruel as to remove the only woman to love me unconditionally?????? The shame would be too great for me to bear, I would have to accept the love of a cheaper beer, a lite beer, my life as I know it would be over. Remember it is your inheritance I am building…..
Just so you know, todays WOD in 8:13. the problem was with the pull ups, the bar was soooo thin it reminded me of your upper arms………..
October 28th, 2009 on 3:32 pm
I acknowledge no team from the state of Oklahoma.
Yes, shooting point guards who make less than 50% of their shots usually work out really well for their team. Most of us call them “shooting guards.” Hopefully he can play more games than he did last year … he only has two games to go to do that.
October 28th, 2009 on 4:05 pm
Aaron, you take that back immediately. If you’d built them a new stadium, they wouldn’t have had to move to the Plains.
October 28th, 2009 on 4:08 pm
Aaron,
Now quit whining the Okies stole your team fair and square.
October 28th, 2009 on 4:16 pm
We did exactly what they wanted. A few years earlier they said redo the Key Arena or we will leave. The City re-did the key arena with tax-payer dollars. Then they hold the city hostage and say they want a new arena after we spent the money to redo the arena for them. The team was sold to an ownership group in OK! They weren’t going to stay if we built a new arena. They used that as their condition for staying because they knew it was impossible.
The Sonics won an NBA championship in Seattle (the only major professional sports championship in the City’s history) and in a few years kids won’t even know they used to play in Seattle. There is NO defense.
October 28th, 2009 on 5:07 pm
Seattle had a basketball team?
October 28th, 2009 on 6:46 pm
9:40 with vest
October 28th, 2009 on 6:49 pm
6:46rx’d — thanks to vaughn for the counting and motivation. And nice work to Jason and Paul for doing this with the vest. Impressive…stupid…but impressive.
October 28th, 2009 on 6:52 pm
Me: Do you carry weightlifting shoes?
City Sports Salesguy: You mean like running shoes.
Me: No.
City Sports Salesguy: Oh, I don’t think we get that specific.
October 28th, 2009 on 7:14 pm
7:46 as rx’d
October 28th, 2009 on 7:30 pm
10:10 rx’d
October 28th, 2009 on 7:31 pm
9:07 with blue/red band. Way too much band at the beginning, but after 25 or 30 pullups I was down to 2 at a time.
October 28th, 2009 on 7:39 pm
9:18 w/ blue+black band. I also went very quickly through the first 20, then it was slooow.
October 28th, 2009 on 7:42 pm
9:56 as Rx’d with Weight Vest.
Jason….you got me by a nose! Great job to you and Paul!
October 28th, 2009 on 7:57 pm
9:52 Rx’d
Thanks for counting Rupe!
October 28th, 2009 on 7:59 pm
Lindsey – nice
October 28th, 2009 on 7:59 pm
9:53 black band for 20 and then black/red band combo
October 28th, 2009 on 8:05 pm
Great Job Pete,
The pushups is what slowed me down the most and where I took my biggest rests. But I dont have huge man chest muscles like you. Too bad tomorrow is a rest day for me, especially with the 800m runs.
October 28th, 2009 on 8:06 pm
9:54 with blue band (first 30), then blue and green bands for last 20 pull-ups.
October 28th, 2009 on 8:11 pm
8:30 RXed with the Vest.
Great job Jason and Pete. One of the last times I listen to Jason on a suggestion….kidding…that was great fun
October 28th, 2009 on 8:16 pm
10:19, rx’d. The pullups were a disaster.
Very nicely done, Chris K.
October 28th, 2009 on 8:33 pm
6:57 Rx’d
Way to tough it out, Steven S. I hope that you can get that hand fixed up with a quickness.
Rest day tomorrow. Who wants to watch the Yankees game around Clarendon?
October 28th, 2009 on 8:45 pm
12:42
October 28th, 2009 on 8:52 pm
7:56
pullups – 31 w/lil black band, 19 with blue (getting better)
pushups – cheated some between reps 20-30 (thanks for correcting (calling me out) Siddharth
Still lots and lots to work on
October 28th, 2009 on 8:54 pm
9:32
Black/red band pull-ups / Push-ups knees
Nice paint job Alli
Great Video Jenn
October 28th, 2009 on 9:08 pm
7:53 RX’d.
October 28th, 2009 on 9:10 pm
9:15
Thin black/red bands for pull-ups and push-ups on my knees after about 9
Thanks for counting for me, Kassi!
October 28th, 2009 on 9:14 pm
14 minutes flat
About 30 pullups with blue band and small black band, rest of pullups with green band (baby steps)
Push ups on the knees
Pullups and push ups are still my limiting factor, but happy to be gaining strength.
October 28th, 2009 on 9:15 pm
10:26 rx’d
October 28th, 2009 on 9:19 pm
8:09 (blue band reps 35-50 on pull ups)
October 28th, 2009 on 9:32 pm
7:12 as rx’d. Still trying to be consistent w/ the butterfly kip.
Oh yeah. Eat shit, Scott Q.
October 28th, 2009 on 9:34 pm
And you vest guys were crazy! Great job, DF Pete and way to gut it out, Mike!
October 28th, 2009 on 9:38 pm
9:22
Pull Ups: 10, Red, 40 Black/Red
Push Ups: 15 strict, 35 knees
October 28th, 2009 on 10:53 pm
11:19 with green band, this was brutal
October 28th, 2009 on 11:03 pm
11:00 with green band
October 28th, 2009 on 11:34 pm
8:47 rx’d thanks for the counting and encouragement Brian W!
October 29th, 2009 on 6:05 am
11;53
Thin black band
October 29th, 2009 on 10:08 am
10:05
This was disasterous. Upper body was shot before I started, and then I just got frustrated and sandbagged. 25 pullups rx’d, 25 with thin black band.
October 29th, 2009 on 4:12 pm
10:57 with bands. Stupid pull-ups took me 5 mins.
September 16th, 2010 on 11:48 pm
I have used so many several systems and before I commit to anything else I just want to understand if this will give me the results that I want. I have truly managed to firm up my midsection now I want the definition.
May 18th, 2011 on 8:47 am
[...] Wednesday 091028 | Potomac crossfit Oct 27, 2009 … Fight Gone Bad IV from Potomac Crossfit on Vimeo. … of the God's ( Stella) to Arlington and allowing me to partake in such an amazing elixir …. Seattle had a basketball team? … [...]