Wednesday 091111
3 Rounds for time
10 Deadlift, 275/185 lbs
50 Doubleunders
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November 10th, 2009 on 8:52 pm
Dear God…DLs are fine…DUs are a different story. trying to get my DU mojo back. We’ll see what happens!
November 10th, 2009 on 9:13 pm
In the PCF fridge today:
Bacon-Braised Chicken & Red Kale
All-Natural Applesauce
Sweet & Spicy Pecans
Roasted Almonds
Cash or check goes in the grey box on the wall.
November 10th, 2009 on 9:14 pm
(All the above are Paleo, and the dinners have Zone blocks listed on the front, FYI.)
November 10th, 2009 on 9:27 pm
Yay!! The ready made meals are back !!!
November 10th, 2009 on 10:03 pm
Alison,
I broke my Crock Pot’s cherry this morning and when I got home, found that it had done a wonderful job making your southwestern chicken. Love it! (It would probably make a good nacho dip, too – that’s my plan for my contribution to Thanksgiving dinner. Of course, I’m not eatin the nachos, just the dip!)
Now to cut up my apples and make some apple sauce. Betcha I wake up hungry tonight to the smell of it!
November 10th, 2009 on 10:05 pm
OK, was trying to figure out why “broke” its cherry sounded funny. Guess it shoulda been “popped.” My linguistics are lapsing.
November 10th, 2009 on 10:59 pm
Ohhhhh….a throw back to the Regional Qualifiers! This one is a bitch in so many ways….
3-4 Minutes will be the top time to beat!
November 11th, 2009 on 7:35 am
I wanted to say thank you to those PCF athletes who are currently serving and those who have served in the United States Armed Forces this Veterans Day. Make it a good one.
November 11th, 2009 on 8:17 am
Matt B!!! Where have you been? I saw a guy who looked exactly like you at the Mid-Atlantic Hopper! I actually asked him if he was your brother
Hope you are good!
November 11th, 2009 on 9:03 am
Finished in 11 something (I forgot). Only used 65# and my double unders…left something to be desired. I lost count so the 50 is a guesstimate.
Veteran’s Day burpees and pullups (1 min each)
12 burpees
8 pullups blue band (wow, they used to be a lot easier! Can’t wait til I reach that point again!)
November 11th, 2009 on 9:13 am
10:58 or close to it- i still blow at double unders.
25 burpees
18 pullups
November 11th, 2009 on 9:36 am
11:54 rx’d. Double-unders are one of my goats and I think they’ve gotten worse if that’s even possible. As Mike R described them, they’re a trainwreck with a little bit of donkey kick. Pretty accurate assessment. Needless to say, I should be practicing these more often.
Finisher – 20 burpees / 15 pullups
November 11th, 2009 on 9:56 am
Along with Matt B, I’d like to say Thank You to all those who are currently serving and those who have served in the US Armed Forces.
November 11th, 2009 on 10:33 am
Pose Running Seminar is this Sunday. Registration link is on the right. We are starting to get near our cap so if you are interested get on that.
———
I’ll get everyone on video at least twice and we’ll watch it together.
November 11th, 2009 on 11:14 am
11:04 with 155 lbs.
Finished with 19 burpees and 12 blue-band pullups.
November 11th, 2009 on 11:48 am
what was the finisher?
November 11th, 2009 on 12:34 pm
3:52 Rx’d
Finisher – 1 min each
28 burpees
25 pullups (I think)
November 11th, 2009 on 12:35 pm
10:27…still suck at double unders but it slowly started coming together today. Was abled to string about 7 in a row. But got too frustrated and ended up doing 100 running man’s instead.
rest day tomorrow!!
Happy Veteran’s Day to all my devildogs, sailors, airmen and soldiers
November 11th, 2009 on 12:47 pm
11:05 rx’d
HAPPY VETERANS DAY!
Brian’s Veteran’s Day finisher: Stretch AMMGAP (as many muscle groups as possible) 6 rounds in twenty minutes: I did three, stretching is lame.
November 11th, 2009 on 1:06 pm
Smoked it Rick, nice work.
November 11th, 2009 on 1:12 pm
9:35
185 lbs on DL, but had to sub the Doubleunders,
so no RX
November 11th, 2009 on 1:40 pm
hmmm…this workout is tempting. Especially watching Rick put up a great time.
November 11th, 2009 on 1:42 pm
nevermind..i am no longer tempted after Ryan just told me this:
“because yesterday you tried stuff and felt no pain, so today your ready to put 275lbs on the bar and lift it off the ground 30 times..stupid”
November 11th, 2009 on 1:55 pm
DF Pete, Vaughn, Jen F, and Erika your CF SI shirts are in! They are in a white USPS box where the coat rack is.
Aaron and Erika PCF, your shirts are in your cubbies.
November 11th, 2009 on 2:11 pm
6:26 rxd.
When I did this WOD at the qualifiers, I clocked in at 14:20. 8 minute improvement!! I am fing bad ass.
Great job to the people at the 930 doing the butterfly pullup!! All looked good.
November 11th, 2009 on 2:28 pm
7:17 with 120#. Still trying to take it easy on deadlift weight after my injury last month. Subbed 100 single unders during the last round.
Also – I got my first kipping pullups today!!! I was able to string together only 2 before losing my grip, but got about 10 rounds of 2 resting 5 minutes in between. Thank you SO much Brian for helping me!!!
November 11th, 2009 on 2:47 pm
11:56 with 135#
Managed to get 50 double unders each round but with two or three hundred single unders in the mix trying to finish this. Brutal.
Congrats on the pullups, Kari! I am SO jealous.
November 11th, 2009 on 2:47 pm
Wilkins, we did 1 min max burpees and 1 min max pullups, with a 2 min rest in between. Not sure how the AM classes did the rest period.
November 11th, 2009 on 3:00 pm
155# on DL and 100 singles
9:23
Max Pullups: 10 (strict)
Max Burpees: 17
November 11th, 2009 on 3:04 pm
3:34 Rxd
November 11th, 2009 on 3:30 pm
8:56 rx’d
Veterans Day Finisher
19 Burpees (I min Max Reps)
2 min Rest
20 Pull-ups (I min Max Reps)
November 11th, 2009 on 3:37 pm
Brian you are a rockstar!
Happy Veterans Day everyone
November 11th, 2009 on 3:37 pm
Brian PCF,
What was your time at the qualifiers?
As usual I DNF’ed this WOD.
Chris K.,
No laughing.
November 11th, 2009 on 3:48 pm
Guch- Brian’s qualifier time was 4:13…yes, I have some free time on my hands.
For those interested, Ian was number 2 at qualifiers with 3:04 and top time was 2:52 by Chris Woods (who won the hopper challenge a couple weeks ago)
November 11th, 2009 on 3:50 pm
Oh, but as a disclaimer…for some folks this WOD at the qualifier was their 3rd of the day (true for Ian). Although, he only messed up once on double-unders and dropped the final deadlift too early so had to do one extra. Not sure if this WOD can be done quicker than say 2:45. Yes, he is my man crush.
November 11th, 2009 on 4:07 pm
we all have a man crush on Ian!
November 11th, 2009 on 4:09 pm
9:39.
We really need to work on the music selection, collectively, as a gym. Or mostly Brian.
November 11th, 2009 on 4:35 pm
10:20 155# rx double unders
November 11th, 2009 on 4:52 pm
Brian,
Thanks for a good skills class!
November 11th, 2009 on 5:23 pm
6:48 (155#)
Great class this morning! Happy veterans day to all our PCF guys and gals who’ve served! Thank you for all you’ve given.
November 11th, 2009 on 5:59 pm
I echo the Veterans’ Day thanks to our PCF service members, past and present…
Heather I’m so glad to hear you liked the chicken and are putting your shiny new crockpot through its paces. Today’s an especially good day for a slow-cooked dinner…
November 11th, 2009 on 7:21 pm
8:08 Rx’d weight on Dead lift
300m row sub for double unders
November 11th, 2009 on 7:54 pm
4:29 as rx’d
BWilkins – Motivational comment of the year award! HA
Happy Veterans Day!
November 11th, 2009 on 7:57 pm
I heart days off!
1st WOD: 1RM Muscle Snatch, 1RM Snatch Push Press to Ovhd Squat, 1RM Snatch Balance, 1RM Full Squat Snatch
2nd WOD: 5:22 at 255
Great job to the “non-regular” 5pm crew. Way to kill it, Jeremy B! And Happy Vets Day!
November 11th, 2009 on 8:03 pm
12:00 Rx’d
Scott – Awesome job demonstrating and teaching the butterfly pull-ups. I’m scooping ice cream from now on.
Hats off to all our PCF Veterans today. Thank you very much for your service to our country.
I’m now mesmerized by a Top Chef marathon on Bravo. When is the paleo quickfire challenge??
November 11th, 2009 on 8:22 pm
8:24 with 245#
Big thanks to all the Veterans.
November 11th, 2009 on 8:32 pm
8:19 with 245#
Dan,
I apologize as I believe I left an empty water bottle at the gym. I will bring you a full fresh bottle as a penalty.
November 11th, 2009 on 8:50 pm
First day back in the gym in 4+ months! 4:36 with 95 lb DL and DU. Nice to pick up heavy things again.
November 11th, 2009 on 8:56 pm
4:29 as RX’ed
Funny how your fine motor skills go to hell after picking up heavy things repeatedly
November 11th, 2009 on 8:57 pm
8:35 w/ 135#
November 11th, 2009 on 8:58 pm
10:48 not rx’ed, but still painful.
November 11th, 2009 on 9:12 pm
4:36
Thought I might have missed a deadlift at the end of the 2nd round, so did an extra during round 3. Otherwise rx’d.
I was aiming for 3:20. So obviously quite a ways off. Tying a knot in the middle of my jumprope when I threw it down after the first round didn’t help.
November 11th, 2009 on 9:13 pm
2:57 RX
I was afraid to do this because I didn’t think I could beat my qualifiers time (3:18) but I think our jump ropes are faster – I’ll take it. And sorry to the 5pm guys for not having my act together. Happy Veterans day.
November 11th, 2009 on 9:42 pm
7:40 rxd
November 11th, 2009 on 9:57 pm
4:37 had to do 100 singles since I don’t have f’n double unders down yet. The weight was good and my back doesn’t hurt which is good, I have been trying really hard to maintain form when I am tired to keep from getting sore and it seems to be working.
November 11th, 2009 on 10:01 pm
10:57 as rx’d
November 11th, 2009 on 10:02 pm
3:36 RX’d.
Thanks to Paul and the loaner of the Buddy Lee!
November 11th, 2009 on 10:09 pm
11:58 @ 225 lbs
I just did the deadlifts and then practiced my double unders until I hit the 4 minute mark, then repeated. This is the first time I’ve done 225 for deadlifts in a metcon and they felt good. I actually started feeling it in my hamstrings. Guess I was finally engaging my posterior chain!
November 11th, 2009 on 10:50 pm
6:37 Rx’d. I am very disappointed. This crap is going to get me nowhere at the qualifiers. I have a long way to go.
To all the PCF veterans: Thank you for your service.
November 11th, 2009 on 11:06 pm
9:03 w/ 245#. Happy Veterans day to all the PCFrs who serve or served.
November 11th, 2009 on 11:10 pm
8:28 @ 125 lb.
Still can’t do a single double under so subbed 100 single unders
The WL shoes make a big difference. Very pleased that I bought them.
November 11th, 2009 on 11:27 pm
5:06 – the last set of double-unders took me over 2 minutes, and I very nearly crapped myself.
November 11th, 2009 on 11:50 pm
Got the DLs at 275. Didn’t get the DUs. did single-single-double for two minutes after each DL set.
November 11th, 2009 on 11:54 pm
11:xx
145#
I think I had about 15 DU’s. Better than 0 but less than I wanted to do.
November 12th, 2009 on 12:03 am
3:52 — happy to be under 4 but really need work on deadlift form. Thanks to Vegas, Vaughn and Brian for the words of encouragement.
4th quarter Sal.
November 12th, 2009 on 12:12 am
11:16 not Rx’d
275 was just too much so dropped to 205 after 7 deadlifts. Still kicked my ass. I wasn’t happy about the deadlifts at all, but started to string 3 or 4 DU’s at a time together, so silver lining.
And a big thanks to all our veterans!!!
November 12th, 2009 on 1:03 am
8:20 @ 225#
First WOD with heavy(ish) DLs in a metcon in awhile. Decently happy since I’m not so sure I would have done it at 225# before my back was injured. Gotta keep working on my physical capability…
Damn Penguin, you move pretty fast for a Penguin…
November 12th, 2009 on 1:04 am
And it’s late, but a heartfelt thanks to those who are serving in our armed forces and those who have served.
November 12th, 2009 on 9:06 am
11:26
125#, DUs with a single btw
November 12th, 2009 on 9:41 am
10:54 w/ 245# DL.