Wednesday 091216
Gift Certificates for January Foundations and 2010 Memberships are on sale here!
January Foundations Classes are now up!
Tuesday/Thursday, starting January 5 at 6:30am with Alison Pierce.
Tuesday/Thursday, starting January 12 at 5:30am with Seamus Monagahan.
Tuesday/Thursday, starting January 19 at 8pm with Ryan Powell and Liz Korbich.
Parking Info:
There are a ton of places to park around Potomac Crossfit. There’s a garage at 3033 Wilson Blvd that’s free after 5:30pm. There’s residential spaces north and south three blocks on N. Highland St. There’s more info in our FAQ. For those of you that have cracked the code on this, please post the best parking spaces you’ve found to comments.
Push-Jerk
3-3-3-3-3
Rest
AMCaloriesAP in 3 Minutes
Row
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Rest 60 seconds
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AMRAP in 3 Minutes
3 Burpees (jump and touch the pullup bar at the top of each burpee, 8′ for men, 7′ for women)
3 Chest-to-Bar (CTB) Pull-ups
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Rest 60 seconds
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AMRAP 3 Minutes
1 x Power Snatch, 95/65 lbs
1 x Snatch Balance, 95/65 lbs
1 x Overhead Squat, 95/65 lbs
1 x Hang Squat Snatch, 95/65 lbs
See video for examples.
Post loads for all Jerk sets, post calories for row, post rounds for Pullup/Burpee, post rounds for Snatch Complex to comments.
Leave a Reply - if you want a pic to show with your comment, go get a gravatar!
Men of PCF Calendar
Photos
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Videos
CrossFit Journal
To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion.CrossFit Kids
December 15th, 2009 on 8:12 pm
I went to the county offices and got one of the digital parking passes. I don’t have to carry quarters any more, and it calculates exactly what the parking fee is for the time I used, then subtracts it from my balance. It was only $20, and I was in and out of the office in about 10 minutes.
December 15th, 2009 on 8:24 pm
Wow, what a WOD!
December 15th, 2009 on 8:29 pm
Damn this looks exhausting.
So is anyone still complaining about the WODs?
December 15th, 2009 on 8:34 pm
Coaches, others — Any tips for making gains in pull-ups? The 12 Days of Christmas WOD really hammered it home that my pull-ups are worse than my double unders. I had to use the black band even for the five pull-up sets.
The easy answer obviously is to do more pull-ups. But when you can only do a few at a time, this doesn’t seem the most effective route. Plus, I can’t get into the box as much as I want so I’m working on my pull-ups either at my work or home gym. (no bands)
Should I do just a bunch of sets of a few pull-ups? Use the weight assisted pull-up machine? BW Rows on the smith machine? Do lat pull downs? (I did lat pull-downs at the globo gym for years and it didn’t seem to help–so I do a lot more weight, fewer reps? More reps, lower weight?)
Today I did about 100 (5×20) bw rows.
Any advice appreciated.
December 15th, 2009 on 10:29 pm
I hit a plateau on pullups until I started doing dumbbell wrist curls in my weight routine, and I was surprised when that added several. You could easily throw sets on the end of the wod with the dumbbells in the box. I just did a heavy weight palm up curl, resting my forearm on my knee, and a lighter weight palm down curl.
Also you could try the ‘grease the groove’ idea.
That said, there are probably more knowledgeable crossfitters with better ideas.
December 16th, 2009 on 7:28 am
Dan, in order of priority:
1) Diet
2) Begin incorporating the following post-WOD. Don’t fry yourself. I’d work on this about 3x/week unless it’s a heavy pulling week with the following structure:
Day 1 – Flexed Arm Hang. Jump up to the top of the pullup. Hold for 5-10 seconds. Drop down. Repeat 3-5 sets.
Day 2 -Negatives. Jump up to the top of the pullup. Slowly lower down. This should take 3-5 seconds. Repeat 4-6 reps.
Day 3 – Ring Rows. Keeping a rigid body and with the rings as low as possible, do 3 sets of 10 ring rows.
Let me know how this goes.
December 16th, 2009 on 7:30 am
Kristine – I too have the iPark and it is a great piece of gear.
Before I moved to Arlington, I used to park in the residential area on 9th Rd just off N. Highland St. I had DC plates and was there for 5-6 hours per night and never got a ticket.
December 16th, 2009 on 8:10 am
5 o’clock crew:
Try to get to the gym a little early today so you can get started right at 5 on the jerks. I’ll be working out around 4 so come in whenever.
Also, if anybody has a play list on an Ipod they want to hear, I can put it on if you bring it in.
December 16th, 2009 on 8:28 am
No way, man. Not giving up my best parking secrets. BTW, who did Vaughn pay off to get that rock star space out front, every day?
December 16th, 2009 on 8:38 am
Push Jerk: 55-85-95(X1)-90
Row: 44 calories
6 rounds of burpee/pullups
3 pathetic rounds @ 35# of the snatch routine
Shoulders are still really sore from Saturday/Sunday/Monday WODs, even with a day of rest thrown in yesterday. I rolled out everything this morning, so I hope that helps.
December 16th, 2009 on 8:50 am
Ahhhh, the PCF Comments Section – where all my consumer needs are taken care of:
Question: Does anyone have any recommendations for personal finance software for Mac? I tried Quicken years ago, hated it, just looked at it again and everyone with a Mac that is on the interweb hated it.
I looked at Squirrel, seems to have some fans:
http://www.apple.com/downloads/macosx/business_finance/squirrel.html
But lots more on Apple’s Biz and Finance page:
http://www.apple.com/downloads/macosx/business_finance/
Really just need it for basic stuff (this isn’t for the gym, lucky for us, I don’t handle any of that).
I tried Mint.com, but because I do a lot of banking with USAA and they are not 100% compatible, had to give that up. If you aren’t using USAA and want a free money management software, I’d recommend Mint.com.
December 16th, 2009 on 9:00 am
@Lynette – Did you really think I had sore knees from my surgeries??
December 16th, 2009 on 9:08 am
At first I thought Lumberjack was making some vague comment about having a handicap parking pass. Then I realized I was wrong…
December 16th, 2009 on 9:13 am
this WOD looks cool. I get to lift heavy shit and feel good about myself…right before the metcon starts and I get to feel bad about myself
December 16th, 2009 on 9:20 am
Sophie, I don’t know what you are talking about, I am as pure and innocent as the driven snow…
Pete – I agree completely
Aaron – can we do split jerks?
December 16th, 2009 on 9:23 am
After Vaughn’s comment so everyone know he is my Heterosexual life partner, nothing about sore knees in our friendship.
Sophie, so innocent and I am not there to watch her stumble down the path…..
December 16th, 2009 on 9:29 am
Brian, iBank is pretty good.
December 16th, 2009 on 9:47 am
Brian, I wanted to send a reminder about the 2010 games. If you get the info I can drive my RV in from Vegas so there will be a full aid station at site. I will only charge Alison some brownies so everyone put the pressure on Alison.
Sorry Chad
December 16th, 2009 on 9:48 am
Brian: Both of my Fed Credit Unions have added basic personal financial software as part of their online services. Could be cheaper than buying…
WOD
Push Press
35-45-55-65-75- 85(f)-85(1) 75 is a 3 rep PR. 85 is a 1 rep PR
The other stuff
Burpee/Pullup combo – 5.5 with the first 3 rounds done with no bands (hooray!)
Snatch Complex – 5.5 at 35#. I don’t know what is going on but I am having a tough time with the snatch to overhead / overhead squat movement. Don’t know if it is lack of core strength (my back felt unstable during the movements), form/balance problems, mental issues or all 3.
Rowing – 40 cals.
Thanks Jen for pacing me on the burpees and rowing (though you didn’t know you were doing that at the time). I find it helps to work out next to someone significantly better than you.
December 16th, 2009 on 10:12 am
Push Jerks: 95-115-135-155-165(PR)
Rows: 58 Calories
Burpee/Pullups: 8 Rounds
Snatch Complex: 4 Rounds (75#)
December 16th, 2009 on 10:23 am
PJ: 185PR
Burpee/Pullup: 5.5rds
Snatch Complex: 4rds
December 16th, 2009 on 10:26 am
Okay, holiday party at my office. Someone brought in bacon wrapped dates. I hope these are paleo because they are damn good and I have a bad feeling I am going to eat a lot of them.
December 16th, 2009 on 10:30 am
To Vegas’ comment, I’m definitely planning to attend the games, whether we have a competitor there or not…and I’m thinking we will. It’s too early to plan, but I just wanted to throw it out there. Even if it’s just to hang out in Vegas’ party RV.
December 16th, 2009 on 10:40 am
Vaughn,
I do not suggest split jerks for reps over one. This is more strength movement then the speed movement that a split jerk is. You get better at your triple push-jerk, and you will get better at your single split jerk, which is the ultimate goal (big clean and jerk). It’s also just hard to reset after a split 3 times, in my opinion.
December 16th, 2009 on 10:42 am
Sharon, as a female clydesdale(by heart not size), you are more than welcome, check into flight prices, if it is easier to fly to Vegas, come make the drive with me. If some people want to make the drive let me know.
Brian, it is all on your shoulders
December 16th, 2009 on 10:42 am
And just for fun, folks, there are a couple of ways you can evaluate this score. Either just take each event on its own and see where you place in the class. Or, add your calories + reps (as opposed to rounds) of burpees and pull-ups + reps of each component of the snatch complex (so each round is worth 4) = total score. Just for fun!
December 16th, 2009 on 10:45 am
thanks Aaron.
December 16th, 2009 on 10:46 am
Vegas, depending on what I find out in the next couple of weeks I am definitely interested in flying to Vegas and driving to the games as support.
December 16th, 2009 on 11:00 am
Any suggestions for substitution on the last part of this WOD for a guy who can’t squat for a while due to old man hips?
December 16th, 2009 on 11:03 am
Hells yeah! That would be awesome Vegas. I’ll keep it in mind and we’ll see closer to the date what makes the most sense
December 16th, 2009 on 11:14 am
Kyle,
Two power snatches and two behind the neck snatch grip push-jerks = 1 cycle of the complex. Will both of those work with your hips and do those make enough sense you’ll be able to do it in the WOD?
Just remind the person coaching that you will be changing it up, tell them what I suggested and ask them if you need any clarification on what those are.
December 16th, 2009 on 11:30 am
Aaron,
Sounds self explanitory. The second movement simply implies I lower the bar behind my neck after the second power snatch, maintaining the same grip. Then, do 2 push jerks from that position/grip – all behind the neck. Let me know if this is wrong. I’m sure the coaches tonight can help as well.
Thanks!
December 16th, 2009 on 11:45 am
BWilks, Twin, Penguin – JKett is quiet today don’t you think?
December 16th, 2009 on 12:03 pm
You got it Kyle.
December 16th, 2009 on 12:23 pm
PJx3: 95, 115, 135, 145(f), 135
burpee/pull-ups (not ctb): 6 rds
OPT snatch complex w/ 75#: 4 rds
row: 48 calories
So, total score of 100 using Aaron’s method, I think.
December 16th, 2009 on 12:42 pm
Been gone more but back today and tomorrow.
PJ: 85-105-115-125, should have started off higher since my 5 rep max PJ is 135 and we ran out of time.
Row: 47
Burpee/PU/ 5.5 RX – this is 4 reps less than I did on this when I tried this on my own, but my hands were killing me and thus missed the CTB on several pullups near the end and had to keep redoing them, so overall still satisfied.
Snatch Complex: 10 RX
*Glad to help Wendy!
December 16th, 2009 on 1:05 pm
So this may sound like a strange request, but does anyone have a video camera that I could borrow this coming Monday and possibly one more Monday in January? One of my grad school applications is requiring me to make a video and I have no access to a camera. Any help would be much appreciated! Thanks guys.
December 16th, 2009 on 1:26 pm
Kristin – I have one, it is a couple years old so you may be able to find a better one, but if you don’t you are welcome to use it.
December 16th, 2009 on 1:30 pm
115-135-145-155-165
3 Minute Row: 74 Calories
burpees/CTB pullups: 5.5 rounds
Other – DNF’d it (shoulder)
December 16th, 2009 on 1:47 pm
Vaughn,
Don’t forget to delete the home movies you and Vegas Mike used to make before handing over the camera.
December 16th, 2009 on 1:53 pm
Guch, you are definitely feisty with your injury. Although in this case, I think you are probably right on.
By the way, are you at the rehab point where you can start working on your BJs? We miss your face at the box.
December 16th, 2009 on 2:27 pm
Pat K. of the 2nd best mustache at PCF will be at the athlete exchange wod on Sunday at 1 pm. He’s been locked away at OCS for the last few months, so ladies, don’t get to close or dry humping will ensue. Luckily we added that recently to the waiver.
December 16th, 2009 on 2:31 pm
Rich, Paul, DF Pete, Spinjob-
Nice reading the times from last night. Glad to see I could be the epicenter of your elite fitness status! haha I might be back tonight so you can rub it in my face some more. This one looks hard, I never completed these multi functional movements in a segment before.
December 16th, 2009 on 2:40 pm
Jeff Tucker is running a Gynmastics Cert in Cleveland February 13-14th. Kassi and I are going – since I’m stuck in a boot for the next 3 months and can’t do much more than gymnastics stuff anyway – and others are welcome to join. My sister-in-law’s house is 10 minutes from the box so we can camp there for the weekend. It’s an easy 5 1/2 hour drive from DC.
Details are on the Main Site.
December 16th, 2009 on 2:53 pm
Rich S.
I would take out my frustration via crossfit but now that’s not happening I’m looking for other ways. I may need to check into AA when its all said and done.
You’ll start seeing me on regular basis after new years.
And where the heck is Scott Q. ? Were you guys mean to him during my absence? Did he injure his pinky again?
December 16th, 2009 on 3:18 pm
Guch, don’t have any movies on this camera, it doesn’t have a wide angle lense…
December 16th, 2009 on 4:23 pm
Brian–Thanks for the tips. I’ll try it and let you know how it goes. Are rows on the smith machine an OK sub for the ring rows? I only have access to the rings at PCF.
Funny you mention diet. Up until last week, I was a pescetarian for four plus years. I just started eating chicken… so my diet is a work in progress.
December 16th, 2009 on 4:56 pm
There’s a box of carby badness up in the DJ Booth. I see chips, M&Ms, and chocolate covered something else. Please claim within the next 48 hours or I throw it away (read: eat it all).
December 16th, 2009 on 4:57 pm
Just saw this on facebook. Yea Shelia and Rob!!!
“Sheila Catron is a new Mommy! Collette Victoria Catron was born at 3:00 p.m., and weighs 7-7 and is 20 inches long. She is gorgeous. Mommy and Daddy are sooooo in love!”
December 16th, 2009 on 4:58 pm
Dan K. – the sooner you embrace pasture raised organic meats (nothing wrong with wild raised fish), veggies, seeds and nuts, some fruit, little starch and no sugar, the sooner you’ll see those pullups.
Contact alison@potomaccrossfit.com if you’re interested in picking up said pasture raised organic meats at the box.
December 16th, 2009 on 5:00 pm
Brian- that’s chocolate covered almonds…yum! It’s the food leftover from last Friday.
Please eat it/give it away– wait for someone to fight you for it!!
December 16th, 2009 on 5:05 pm
165(pr) on PJ
42 calories on the row
4.5 rounds of snatch complex
5.5 rounds of PUs and Burpees
December 16th, 2009 on 6:00 pm
Erin you beat me to it! Congrats to Mama Shiela and Daddy Rob on their new mini girl!!!
December 16th, 2009 on 6:15 pm
Thanks Brian.
Push-Jerk
95-95-95-105-115
Rest
AMCaloriesAP in 3 Minutes
Row
50 calories
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Rest 60 seconds
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AMRAP in 3 Minutes
3 Burpees (jump and touch the pullup bar at the top of each burpee, 8′ for men, 7′ for women)
3 Chest-to-Bar (CTB) Pull-ups
8 rounds, but with jumping pullups.
Rest 60 seconds
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AMRAP 3 Minutes
1 x Hang Squat Snatch
1 x Overhead Squat
Just did these exercises and worked on getting the movements down. Something like 40 lbs.
December 16th, 2009 on 6:34 pm
PJ: 65-75-85-95-105(1)
Row Cals: 39
Snatch complex: 1 hang squat snatc short of 6 rds
Burpees/pu: 6.5 rds
December 16th, 2009 on 6:41 pm
Made it up to 3 x 95# on the Push Jerk (PR)
44 calories in 3 min row
4 rounds snatch complex at 55#
7 rounds burpees/jumping PUs
On a side note, I took a fitness test for a job this morning and among other things was required to do strict push-ups (chest to deck, no scaling to knees). 6 months ago when I started Crossfit I couldn’t do 2 strict push-ups unbroken. Today I did 26. Thank you PCF!
December 16th, 2009 on 6:55 pm
PJ: 95-115-95-95-115
Row:54
Snatch: 12 rounds of Snatch and OHS
Burpee and Ring Rows(subbed PU due to shoulder issue): 9
December 16th, 2009 on 7:15 pm
PJ: 95#
Total: 53
Good thing I did not know about the available chocolate covered badness until I got home from the gym.
December 16th, 2009 on 7:34 pm
PJ: 100 lbs
Calories: 40
December 16th, 2009 on 7:36 pm
stopped at a set of 3 with 225 due to form suckage-
Row-70
pullup/burpees 6 rounds
complex 4rounds
total- 122
December 16th, 2009 on 8:08 pm
PJ 185lbs
Row 69
burpee/pull-up 7 rounds + 1 = 43 reps
Snatch Complex 5 rounds = 20 reps
total = 132
Snatch at the end was devastating. I did this a little fresher and managed 7 rounds in about 2.5 minutes!
Great row Andrew!
December 16th, 2009 on 8:16 pm
PJ: 85-90-95-100-105 (1)
50 rounds total. Scaled chest to bar pullups with kipping pullups and 55lbs for snatch work.
December 16th, 2009 on 8:25 pm
PJ – 95-135-155-165-155
Snatch complex (modified)- 37 reps at 75 lbs
Row – 50
Burpee/pull up – 33 reps
Total – 120
December 16th, 2009 on 8:40 pm
PJ: 95-115-135-145-155-165(1)
8 rounds of burpees/CTB
60 calories on the row
3 rounds at 95# of the snatch/squat/etc. complex
December 16th, 2009 on 8:52 pm
Push jerks: 115 – 135 – 155 – 165 – 155
Row: 60 cals
Burpees/Pull ups: 19 reps
Snatch challenge: 13 reps (75#)
Just couldn’t keep the bar overhead while going through all these movements.
December 16th, 2009 on 8:57 pm
PJ: 185
65 cal on the row,
5 on the snatch complex
5 plus 1 pull up on the burpee/CTB
Felt OK today, not stellar but OK, tried to really concentrate on form especially for the PJ and snatch complex.
December 16th, 2009 on 8:58 pm
Got up to 135# on the push jerk. Can definitely do more, but I just wasnt feeling it today for some reason.
On the rest of the WOD, did tyhe snatch complex first: 10 rounds, burpees/chest to bar pull ups: 6.5 rounds, row: 44 calories.
Row was like death after all that other crap.
December 16th, 2009 on 8:59 pm
Push Jerks: 115-135-155-165-175
Burpees/Pull ups: 5 rounds
Snatch Complex: not sure, maybe 3-4 rounds. Really had a tough time with this. (75#)
Row: 58 cals
December 16th, 2009 on 9:00 pm
PJ: 155-185-185-195-135 (form on PJ still sucks. I dropped down to 135 on last set just to really work form)
Row: 67 Calories
Burpee/CTB: 5 Rounds
Snatch complex : 5 Rounds (went light to work on form).
Today just sucked. Mentally was not focused on anything. No intensity at all…especially with the heavy lifts…which is something you have to have…focus and intensity! Just went through the motions.
December 16th, 2009 on 9:03 pm
PJ – 65 – 95 – 95 – 115 – 125(f) – 105
Row: 45 cal
Burpee/Pullup: 6 rounds
Snatch Complex: 6 rounds @ 45#
Loved this combo! But I kept accidentally split jerking. And my snatch complexes started weeeeeak but got better.
December 16th, 2009 on 9:04 pm
DF Pete- Manscaping will give you back your edge-
December 16th, 2009 on 9:17 pm
PJ: 55-65-75-80(PR)-85(PR)
This was a 10# PR for me!!!
Row: 39 cal
Burpee/pullups: 5 rounds with blue band (first time using blue alone instead of blue/black)
Snatch Complex: 4 ugly, ugly rounds at 32#
By the time I got to the snatch complex, my upper body had pretty much had it. I am still very happy with today’s performance, though!
December 16th, 2009 on 9:44 pm
Push jerk: 105 lbs
then 97 total reps on the other wod– I saw my life flash before my eyes on the snatch complex– I failed on one and didn’t let the bar go until I was on the ground with it. Smooth. Real smooth. Thanks for sticking with me to the girl coach (just joined/moved here and am just learning names…sorry!!!)
December 16th, 2009 on 9:48 pm
PJ – 95-115-135-155-155
Snatch complex – 4.5 rounds (18 reps) at 75#
Row – 52 cal
Burpees/pullups – 5 rounds (30 reps)
Total – 100
December 16th, 2009 on 9:49 pm
Push Jerk
165-175-185-195-205×1(F)
Row/burpee/pullup/snatch complex
102
December 16th, 2009 on 9:52 pm
PJ: 75-95-105-115-125(f)-120(2)
The other thing: 85ish, scaled weight on snatch complex to continue to work on form. Legs were crazy tight today and that didn’t help with my horrible OHS/snatch.
December 16th, 2009 on 10:22 pm
PJ: 95-115-145-165-DNF
Row/burpee/pullup/snatch complex
102 as rx’d
Brought no intensity today whatsoever. Snatches were good. But the row crushed me along with the burpee jumps.
Would love to hit it tomorrow, but my shoulder could use some rest.
December 17th, 2009 on 1:11 am
135-145-155-155-155 – trying for better form
142 (65 cal on the row, 49 burpees and pullups, 28 snatches at 75 – taking it easy on the back) – also got a good order of burpess/pullups/snatches/row (had more on the row, went out way to fast)
December 17th, 2009 on 4:58 am
185#, can go up 10
59 Cal
11 rds
December 17th, 2009 on 4:58 am
49 cal
December 17th, 2009 on 7:26 am
PJ 95 115 135 155 165,
48 Cal, 13 rounds @ 175, can go up
December 17th, 2009 on 8:27 am
Push-Jerk
115(3)-135(3)-165(3)-175(1)3-135(3)
Row – 50 calories
3 Burpees / 3 Chest-to-Bar (CTB) Pull-ups 30 (5 rounds)
Snatch Complex @65lbs: 16+1 (4 rounds +1)
December 17th, 2009 on 12:08 pm
Loved this WOD!!
65-80-100(f)-95(1)-90
I’m mad that I didn’t get the 100# because I could have. Thinking back there was a moment in my head that I gave up before my body did. Still – the 90(and the 95 were PR’s)
No clue what my metcon total was-The snatch part felt like a discombobulated mess!
December 17th, 2009 on 3:52 pm
95-105-125-145 Due to my reading deficiencies, I only did 4 sets instead of 5. Sorry Ken!
78 total reps. Tough WOD.