Wednesday 091125
Holiday Schedule
Wednesday – No evening classes (5-8pm)
Thursday – Closed
Friday – 10 am and 11 am WOD only
Saturday – Resume normal schedule.
âJTâ
For time:
21-15-9
Handstand Pushups
Ring Dips
Pushups
Post time to comments.
Optional Work
Core Strength: 5x max effort âLâ holds on bar, parallettes or rings (on top of or underneath). Post max time to comments.
35 comments for this entry:
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Photos
November 24th, 2009 on 8:44 pm
not sure if anyone posted about this yet, but check out Robb Wolf’s website regarding him getting fired by CFHG.
November 24th, 2009 on 9:00 pm
Yeah Dave O. posted it somewhere midway on yesterday’s blog…
Pretty contentious/controversial I would say.
November 24th, 2009 on 9:39 pm
It’s not good when the parents fight in front of the kids like this. I just hope everyone can hug it out and move forward, otherwise I’ll be scarred for life.
November 24th, 2009 on 10:45 pm
Thanksgiving cooks: I have a couple quarts of really luscious, all-natural heavy cream left from the last PCF order — it’s from grass fed & hormone-free cows, and will make amazing whipped cream to top your pumpkin & pecan pies. $4.50/quart.
If you want one, shoot me a note (alison@humblegourmand.com) and we’ll figure out delivery.
November 25th, 2009 on 7:31 am
Jon, for your listening pleasure: “Have a baby by me, baby. Be a millionaire. Be a millionaire. Be a millionaire.”
http://www.youtube.com/watch?v=030VHbkVmEg
November 25th, 2009 on 7:37 am
Hi All,
I forgot to mention this yesterday, and so will probably miss reaching some of the usual suspects, but here goes!
If there are any PCF’ers out there who are stuck in town this weekend, make your way over to my place in VaSq (~0.75 mi from the box) for an evening of mean gaming (Cranium, Jenga, whatever) and drinks/snacks. Feel free to bring a pal. This is an alcohol friendly event, so please keep attendees to 21+. Warning: snacks will not even remotely pass as Paleo friendly. Teaser: rumor has it Wild Bill will be in attendance, and that is really all the enticement you could possibly need.
We’d love to see ya outside of your sweaty spandex and in “normal” street clothes, so send me an email at christyhartmann at hotmail and I’ll get you parking/metro directions.
HAPPY TURKEY DAY!
Christy
November 25th, 2009 on 7:44 am
Leigh, wow. What a public way to profess your feelings. I commend your courage.
November 25th, 2009 on 8:01 am
Paul, I posted the song for you too.
November 25th, 2009 on 8:09 am
Leigh, is Jon’s ‘stache having an effect on you??
November 25th, 2009 on 8:22 am
Leigh, thanks. But I just can’t compete with the stache…
Solid song.
November 25th, 2009 on 8:48 am
I love this shit:
http://www.youtube.com/watch?v=tgbNymZ7vqY
Just saying…
November 25th, 2009 on 9:41 am
16:38 Rx’d…..brutal.
November 25th, 2009 on 9:59 am
13:10
HSPU off low box
Red band ring dips
November 25th, 2009 on 10:00 am
Another reason why I hate morning WODs: by the time I get to work, I can’t remember my time. I think it was ~18:30…HSPU done piked on a tall box.
November 25th, 2009 on 10:20 am
I’m sure this link has been posted at some point over the last year, but it’s an amazing lecture. So, if you have an hour and a half to kill (like me) you should definitely watch it. All about sugar and why it’s terrible for you.
http://www.youtube.com/watch?v=dBnniua6-oM
November 25th, 2009 on 10:38 am
Happy Thanksgiving folks! Be sure to eat lots of turkey, ham, and bacon wherever possible!
November 25th, 2009 on 10:57 am
More proof about ninjas: http://seattlest.com/2009/11/19/the_ninja_warriors_among_us.php
November 25th, 2009 on 11:13 am
Scaled to every minute/on the minute for 15 rounds of 2 HSPUs, 2 ring dips (no band!) and 5 pushups in order to avoid scaling the HSPUS, pushups and using a band for the ring dips. Somewhere around round 11-ish I had to add 1 red band due to muscle failure and reduce pushups to 3 in order to avoid scaling to knees. Thanks Brian for your suggestions on scaling this. First time doing ring dips without a band
November 25th, 2009 on 11:38 am
Scaled to every minute/on the minute for 15 rounds of:
3 HSPUs (on a short box)
3 ring dips (thin black band – had to switch to a blue band after 10 rounds)
5 push ups (scaled to knees toward the end)
November 25th, 2009 on 11:46 am
Finally caught up the 5k from the 4th today out on the ranch. Took my sister as an enforcer, since it was my first 5k. We came in at right around 27:00, but we were running on fairly hilly terrain on gravel roads. And it was hellaciously windy. But while I’m making excuses, here’s the best. Since we were running through prime mountain lion country, Papa Pete insisted we run armed. Shoulder holsters and hunter safety orange (opening week of deer season) equal pure class, people.
November 25th, 2009 on 11:56 am
11:38 as RX’ed with some questionable quality on some of the HSPUs.
Back Squats after with Vaughn:
Pyramid of 5 rep sets @ 135, 185, 205, 185, 135
November 25th, 2009 on 12:14 pm
Also, wanted to give a shout out to Brian for the good coaching and scaling tips, definitely going to take them to heart the next time JT or something similar comes up in the programming.
November 25th, 2009 on 12:23 pm
Alli, I heart you. The thought of you running in orange with a shoulder holster makes me smile. That is the kind of 5k run I can get behind.
November 25th, 2009 on 12:43 pm
Brian,
I’m not sure if I worry more for your mental health or for those poor turkeys so close to the holiday.
Easy come, easy go…
November 25th, 2009 on 12:51 pm
Scaled to every minute on the minute for 15mins.
3 HSPU’s on box using parellets (sp?)
2 Ring Dip no band until the 8th round when had to use a red and black
5 Pushups
November 25th, 2009 on 12:52 pm
Alli, that is so awesome!!
November 25th, 2009 on 2:16 pm
Alli,
I love it. I assume you’re back in the great state of Oklahoma? Boomer.
November 25th, 2009 on 2:24 pm
14:19 as rx’d
First round was just fine – push-ups got hard. Then came the second round – and it all went downhill very quickly. Shoulders fatigued quickly – did the last round of HSPUs in sets of 1.
November 25th, 2009 on 2:45 pm
Scaled to every minute/on the minute for first 3 rounds of:
4 HSPUs (on a short box)
6 ring dips (1 red band)
9 push ups
Rounds 4 – 15:
3 HSPUs (short box)
4 ring dips (2 red band)
6 push ups (on knees)
This was definitely a three-goats-in-one workout for me, and I’m grateful for Alison’s advice on the scaling.
+ 5 rounds L holds on the minute: 45sec/32sec/22sec/24sec/19sec
~Anyone else doing the Arlington Turkey Trot tomorrow?
November 25th, 2009 on 2:48 pm
Did the 3-4-6 progression mostly. Threw in a couple 4-6-8s too. Arms felt heavy after round 2. That was a tough one.
November 25th, 2009 on 3:05 pm
Correction to earlier time posting: I think I was actually in the 13 minute range.
November 25th, 2009 on 3:21 pm
Alli – That’s definitely the best 5k ever. Great work!
November 25th, 2009 on 4:12 pm
Alli,
I love your life. Bottom line.
Happy Thanksgiving Everyone!
November 25th, 2009 on 6:48 pm
Ha, thanks guys. And happy thanksgiving everyone! Safe travels.
November 26th, 2009 on 5:34 pm
13:36 almost rx’ed, only scaled the HSPU’s by facing the wall. Brian’s math confused me too much…