Wednesday 091209
Dear PCFers,
As many of you know, our dear Vegas Mike will soon be returning to the great booby tassel center of the world. He’s meant a great deal to many of us and brought a vibrancy and classiness to the PCF community that will be sorely missed. To send him off in true Vegas fashion, PCF has been kind enough to let us use the box for our Vegas Farewell party.
Here are the details:
What: Vegas Farewell
Where: PCF
When: Friday Dec. 11, 2009, 8 pm – midnight
What to bring: $15 (collected on site) and holiday snacks to share (second part not required but happily accepted)
Please contact Sharon if you plan to bring snacks or have pong tables we can borrow – sdichiara at gmail. Hope to see you there!!!!
AMRAP in 20 minutes of:
1 Ring Dip, 1 Sit-up, 1 Goblet Squat, 55/35 lbs
2 Ring Dip, 2 Sit-up, 2 Goblet Squat
3 Ring Dip, 3 Sit-ups, 3 Goblet Squats …
Start with one ring dip, one sit-up and one goblet squat. Add one rep for each exercise on each round.
Post results to comments.
Optional Work
Core Strength: 30 “Wood Choppers”, 15 lbs (R/L)
Leave a Reply - if you want a pic to show with your comment, go get a gravatar!
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December 8th, 2009 on 8:41 pm
Vegas Mike-Unfortunately, I will be out of the country for your going away bash> Thanks for bringing so much extra fun, excitement and sexual harassment, no not the right word, maybe sexual verbal antics? Anyway, you will be missed a lot!!!
December 8th, 2009 on 8:56 pm
CF L I Cert just posted on the CrossFit main site:
April 17th – 18th
CrossFit Level I Certification
CrossFit Reston
Herndon, VA
December 8th, 2009 on 9:00 pm
Vegas – my new gravitar is just for you…
December 8th, 2009 on 9:01 pm
Had to youtube goblet squats, where the guy (not from PCF) informed me the weight would help me stay “straighter up”. If ever there is a grammar WOD I will RX it!
December 8th, 2009 on 9:38 pm
I found the straighter up guy, too! Link is in my name if anyone wants to see it.
December 8th, 2009 on 10:23 pm
Wish I could be there for your going away
Vegas Mike. Keep it real!
Pete in Brazil!
December 8th, 2009 on 11:01 pm
and one day my gravatar might actually update….
December 9th, 2009 on 12:14 am
Sooooooo…….we’re drinking, chopping, and trying to remain straighter up? SAweeeeeeeet!
p.s. any word from Guch in recovery mode? I miss his “Dear Diary” entries.
December 9th, 2009 on 6:58 am
Did first 8 rounds full (blue band on ring dips – probably shoulda used black – Brian, you were right) with 25# dumbbell (shoulda done the 35# RX), then scaled to 4 ring dips each round (regularly increasing situps and goblet squats). Did 16 rounds, then was left with ring dips so I just did 6 more of those.
December 9th, 2009 on 7:51 am
Nice work to the morning crew, lots of new athletes in the 0630, good on you guys for coming in.
A scaling option we tried out in the morning classes was take 1/3 your Max Single Set of Ring Dips, and just do that every round. So if you can do 9 Dips, it would look like this:
3 Ring Dips
1 Situp
1 Squat
3 Ring Dips
2 Situp
2 Squat
.
.
.
3 Ring Dips
12 Situps
12 Squats
This way we’re working the bodyweight strength component but still keeping up intensity.
For an athlete on the bands, same thing applies. If you can do one ring dip every round, go for that. Just scale “up” the load and down the reps. So if you usually use a blue band, go to red and do less reps.
This is just one suggested scaling, talk to your coach for options.
December 9th, 2009 on 7:52 am
Oh, and good to hear from Pete M. Hope life is treating you well down there!
And I too miss Guch’s op-eds.
December 9th, 2009 on 8:20 am
Dan C – thanks for the note on the Level 1 Cert class.
When did the price jump to $1,000 ???
December 9th, 2009 on 8:37 am
14 rounds + 10 sit-ups. Goblet squats at 55#. Per Brian’s scaling suggestion, I did 5 ring dips every round. Nice pace this morning, Mike G.
December 9th, 2009 on 9:09 am
15 rounds w/ 40# for the goblets and transitioning to 5 ring dips per set (began doing this after set 10).
December 9th, 2009 on 9:11 am
Rick…alas, it has been 1K for a while. The speciality certs (oly, power, gymnastics, etc.) are normally cheaper around 550.
December 9th, 2009 on 9:14 am
I dont have access to Youtube at work so what in tarnation is a goblet squat?
December 9th, 2009 on 9:15 am
GREAT PIC on the front of the main site!!! SO SORRY I missed that day! Looking good guys…and Sharon!
Paul, nice cheese grin in the pic bye the way
December 9th, 2009 on 9:39 am
Picture I submitted to the affiliate blog got put up today. Good stuff guys, it’s found here
http://www.crossfit.com/cf-affiliates/
December 9th, 2009 on 10:07 am
15 Rounds + 5 Ring Dips. Great job Andre, I was using you as my pacer. Glad to see that PCF pic up on the main site. Nicole and I submitted that one as well.
December 9th, 2009 on 10:13 am
Woohoo! Thanks for submitting that Jon.
That is the first, and last, shirtless WOD of my life. In honor of Vegas Mike, and to remind myself to have fun. Thanks boys for joining me on that last run – I really needed the support.
Thanks for the awesome (if not so flattering) photos! And thanks PCF for being an amazing community
I’m all thanked out…
December 9th, 2009 on 10:37 am
Great pics on the CF affiliates site. Nice contrast in the two photos, but I wonder if the PCF guys would still have their shirts off in -20 degrees.
I bit the bullet and signed up for the Cert I class in Reston. Who’s in?
December 9th, 2009 on 10:40 am
Great job Jon, that is an awesome memory
December 9th, 2009 on 10:40 am
Out of town for the week and don’t have Rings, Whats a good substitute for those since i can still to the other two in the hotel gym.
December 9th, 2009 on 10:40 am
by the way, has anyone seen this lately??????? Laura, that was for you heheheheh
December 9th, 2009 on 10:43 am
15 rounds with a 35# DB (should have done at least 45#)
went progressively higher on the dips for rounds 1-8 and did just 3 ring dips on rounds 9-15 (all unassisted)
December 9th, 2009 on 10:52 am
awesome pic Jon M. The one comment on the blog about how the guy thought he was tough and then saw a pic of us running shirtless in the snow was priceless.
Great memory and people think we’re crazy for doing the WOD like that.
It’s not crazy if your not alone
December 9th, 2009 on 10:59 am
Rounds 1-9 prescribed reps with blue band and 25# DB.
Rounds 10-13 6 reps each with blue/25#. Plus 4 dips into round 14.
December 9th, 2009 on 11:03 am
Ozzy, the first replacement would be bar dips. If that is not possible I would do some kind of weighted pull-ups. And if that can’t happen then you double or triple the number of push-ups. That would be my suggestion.
December 9th, 2009 on 11:06 am
Btw, what’s the plan for Friday and the 6 pm WOD of Stella? Are people going to do the 5 pm WOD and then HH it until the party or going to just wait until the party starts before getting happy feet?
December 9th, 2009 on 11:16 am
Thanks Vegas Mike!!
December 9th, 2009 on 1:08 pm
He’s been there long enough, you selfish wankers! Give him back already!!
Lookin’ forward to your homecoming, Mike – we’ll have a good WOD waiting for ya >;-)
December 9th, 2009 on 1:19 pm
Awesome news about the affiliate blog. It’s exciting to see one of my photos posted there. That picture was great, I actually submitted the same one. Great minds think alike:)
December 9th, 2009 on 1:21 pm
Hey all,
I’m still in need of more tables (pong length) for Friday. If you have one we could borrow please reply on the blog or email me at sdichiara at gmail.
Thanks!
December 9th, 2009 on 1:27 pm
Thanks for taking the photos Nicole, really nice work.
December 9th, 2009 on 1:48 pm
14 rounds + 1 ring dip, Rx.
December 9th, 2009 on 2:40 pm
If anyone isn’t working tomorrow during the day, I need a hand to winterize my boat. I just need someone to hand me some things while I am in the water. The only catch is you have to come out to Deale, MD, but I can come get you if you don’t have a car or desire to drive out there and lunch is on me. With driving it should take about 3 hours. Email me if interested vheyer77 at gmail dot com
December 9th, 2009 on 2:43 pm
16 rounds + 10 dips
Not rx’d… Rx’d ring dips will be the day.
I liked this one, the goblet squats were fun.
PS: vegas, I’m also going to miss your heckling. And clever halloween costumes. Who is going to keep the clydesdales in line in your absence?? God help us all.
December 9th, 2009 on 3:06 pm
End of clydsdales is near. Long live the six pack club.
December 9th, 2009 on 3:10 pm
I can’t call Mike “Vegas Mike” when he is in town…
..so shall he be dubbed “Learing Mike” as per Kassi’s post on our site at http://www.crossfitlasvegas.com/blog.php?id=5759
Bwahaha!
December 9th, 2009 on 3:18 pm
Guch, I’m starting a break off faction of the clydsdales. It will be known as the hairy 4 pack club!
December 9th, 2009 on 3:22 pm
Nice work Vegas Mike. From the A blog:
–
AMAZING! You guys had an actual lumberjack at your lumberjack 20 workout!?
(guy in the back, burly as all get-out, wearing lumberjack boots…you KNOW I’m talking about you!)
Comment #12 – Posted by: Jennie Yundt at December 9, 2009 12:12 PM
—-
December 9th, 2009 on 3:27 pm
I believe that person is referring to Vaughn.
December 9th, 2009 on 3:28 pm
And Pete, it’s like you described me from a picture. Hairy with a 4 pack.
December 9th, 2009 on 3:30 pm
Vegas,
I had to open a different browser to get that delightful Gravatar pic to show. I think that’s the only good shot of me from Saturday’s WOD. Thanks for keeping it classy…as always.
Hahaha the Lumberjack comment is hysterical!
December 9th, 2009 on 3:40 pm
Wait, Vegas != Vaughn?
December 9th, 2009 on 3:54 pm
Its my vote that the comment was directed at Vaughn and that he should totally give her his infos!
December 9th, 2009 on 4:03 pm
Great call The Wolf, couldn’t agree more.
December 9th, 2009 on 4:27 pm
But Vegas had the lumberjack hat and fits the lumberjack description way better…
December 9th, 2009 on 4:48 pm
I actually thought she was talking about Paul.
No, Vaughn. This “Jennie” is talking about you. Accept it.
December 9th, 2009 on 6:28 pm
16 rd’s + dips. Dips were done on the GHD machine and sit ups were also done on the GHD. Limiting factor here was my lower back feeling a strain from the GHDs.
December 9th, 2009 on 7:03 pm
13 rnds + 5 dips. rx’d til 9 rounds then added an orange band.
December 9th, 2009 on 7:11 pm
15 rounds + 16 dips and 4 sit ups – used thin black band the first 6 rounds and then had to add the thin red band as well.
December 9th, 2009 on 8:05 pm
13 rounds and 10 dips RX’d.
December 9th, 2009 on 8:16 pm
18 rounds + 3 dips and 5 situps. Thin black band for 3 dips every round.
December 9th, 2009 on 8:19 pm
I lied; it was the red band.
December 9th, 2009 on 8:42 pm
15 rounds as RX’d
Guch, you can join Rich S. and I’s hairless club, assuming of course that you have gotten a new trimmer.
December 9th, 2009 on 8:45 pm
15 rounds even as rx’d.
December 9th, 2009 on 8:49 pm
Rx’d: 11 rounds. Limfac was obviously the ring dips. Took extra care to make sure they were all legit ROM. Really slow going in the last 3 rounds.
December 9th, 2009 on 9:12 pm
Thanks for the invite Paul but no thanks. It would take tremendous amount of effort for me to look like you guys. It’s just not feasible.
December 9th, 2009 on 9:14 pm
and only Meredith and Brian PCF is getting a hug from me when I get back.
December 9th, 2009 on 9:18 pm
13 Rounds + 6 reps. This was as advertised…a total Ring Dip WOD! Was doing singles at the end..pretty good ROM (Thanks Brian for the friendly reminder). Still tough for me…but getting better.
DUs one day…Ring Dips the next. XFit can certainly humble you VERY quickly! Good thing I got to squat some heavy sh** the other day!
December 9th, 2009 on 10:31 pm
5 goblet squats short of 14 rounds (so close!)
Used a blue and thin black band for ring dips, 25# on the goblet squats. This was no joke!!
December 9th, 2009 on 11:04 pm
13 rnds plus 1 legit dip under Brian’s eagle eye. Used the 55 lb dumbell but would not call this rx’d due to poor ROM on the ring dips
December 9th, 2009 on 11:07 pm
13rounds + 6 reps
December 9th, 2009 on 11:15 pm
13 rounds + 9 ring dips (used black band starting on the 10th round).
Rounds 12 and 13 I had to switch from goblet squats to KB Swings (55lb) due to the ol’ hips acting up.
December 10th, 2009 on 12:13 am
Nice move Jon.
Vegas Mike–good luck back in Sin City. I hate missing a good party, but NYC beckons, but so does Vegas over MLK weekend. Thanks for doing something I never thought could be done at PCF–adding more life to the ‘party’.
December 10th, 2009 on 9:34 am
17 rds + 18 situps and 3 squats. I did 3 ring dips each round with no band.
Thanks to Brian for the recovery/ MR demo after the WOD.
December 10th, 2009 on 9:53 am
15 rounds + 8 dips
December 10th, 2009 on 9:58 am
12 rounds + 11 with toe assist on the dips
December 10th, 2009 on 10:41 am
14 rounds
40 lbs goblet squat
did 7 rounds of ring dips, switched to red band from 8-12 rounds, then a blue band for the rounds 13 & 14.
December 11th, 2009 on 2:12 pm
14 rounds. 45 lbs for the squats. With a black band, I did two sets of four ring dips, then dropped to 3 ring dips for the remaining 12 rounds.