Wednesday 091223
Holiday Schedule
Thursday, December 24, 9:30am and 1pm
Friday, December 25, 1pm
Saturday, December 26, 1pm
Sunday, December 27, 5pm and 6 pm
Push-press
3-3-3-3-3
For Time:
30-20-10
DB Snatch, 50/35 lbs
Ring Dips
Box Jumps, 20 in
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December 22nd, 2009 on 8:19 pm
I just wanted to wish everyone a very merry Christmas and also wanted to say thank you to the entire PCF coaching team and members for a great year. You’ve helped me take huge strides in my athleticism this year and have built a great community as well.
To the owners (and coaches), thanks for listening to our feedback, digesting it, and adapting the product as much as possible. You offer a premium service and consistently deliver above expectations.
Looking forward to getting after it again in 2010!
Oh, and lookin good Bryce!
December 22nd, 2009 on 11:29 pm
Fellow cake eaters,
when people ask for an example of a clydesdale I will only have to show them this picture and say notice the lack of definition in the abs region. Bryce, bless you my brother for holding the standards when others have fallen by the wayside, you are the man. Also Brian W. sounds like you crushed it yesterday, great job and again a shout out to my heterosexual life partner for the big PR, way to go Vaughn.
Still missing you all and yes STELLA still rules. Rich, I had drinks with the FBI tonight and had to find a second bar that carried the nectar from Belgium.
December 23rd, 2009 on 12:46 am
I went to Hybrid Athletics again today to train with Rob Orlando. After I had left feeling all good about finishing 155# Grace, he goes and nearly 1/4s my time.
Today was a very serious metcon:
3rds of
25 inverted burpee getups
25 ring rows (on a 20″ box)
25 knee jumps (easily one of the worst things ever)
25 slamballs
25 frog twists (not worth explaining but comparable to burpees in lung impact)
rx’d: 25:08
I can’t wait to show Rich, Paul and Spinner the knee jumps. Your BJs will go from 30″ to 40″.
December 23rd, 2009 on 7:10 am
PP 3-3-3-3-3
50-55-60-65-70(PR)
Metcon scaled:
30-5-30 DB Snatch 20# – Neg Ring Dips – 20″ Box Jumps
20-5-20
10-5-10
8:40
Merry Christmas everyone! Hope Santa is good to you!
December 23rd, 2009 on 7:53 am
Hey Rick and Kristine,
Thanks again for letting us borrow the tables for the party. They are resting nicely in the back of the gym and would like to go back home with you
I know you may have already left for vacation, but if you could take those back sooner rather than later, that would be very helpful.
Thanks!
Sharon
December 23rd, 2009 on 9:14 am
Push press – 115-135-145-155(2)
Metcon – 14:46 with 45# DB.
December 23rd, 2009 on 9:41 am
Random question – is anyone an electrician (or very handy) or know a good one? I need a new outlet installed and don’t want to get totally ripped off!
December 23rd, 2009 on 11:19 am
125 PP (wasn’t feeling it today after yesterday’s WOD)
12:14 Rx’d on the MetCon
Whoa! I’m on the leader board for a change. An early Christmas present? No, just a bunch of no shows at early AM classes.
Merry Christmas everyone. See you next week/year.
December 23rd, 2009 on 11:25 am
Shoulder Press: 1-1-1-1-1 (missed it yesterday)
65-85-105(F)-105(F)-100
I’ve been trying to hit 105 for several months. 100 is getting easier, but still not there.
Metcon: 14:48 RX+ (40lb DB)
Happy Holidays!
December 23rd, 2009 on 11:41 am
I agree with the comments that have been made about xfit and the changes that it has provided all of us. But I think without the excellent coaching staff this life-long non-athlete would not have overcome the intimidation factor of attempting it. So thanks for the support and paitence to explain each movement to those of us who cannot remember what a jerk and a clean.
Went to globo gym and ran on a treadmill today. I have to admit tha xfit has shortened me in one aspect of fitness and that is tolerance for running inside.
But as I burned 588 calories i think it was worth it!
December 23rd, 2009 on 11:48 am
Alison – Are you still in town? I have a question regarding meat ordering.
December 23rd, 2009 on 11:52 am
Slow at work, setting goals for the coming year. Anyone else throwing down the gauntlet?
1: Boat > 150 days.
a. Paddle Cheat River Race.
b. Paddle Upper Yough Race.
c. Paddle Great Falls Race.
d. Paddle Upper Gauley Race.
2: Bicycle > 180 days.
a. ride two 12 hour races.
i. Bakers Dozen.
ii. 12 Hours of Lodi.
b. ride two 24 hour races.
i. 24 Hours of Big Bear. (as part of a 3 person team)
ii. 24 Hours of Moab.(as a 3 person team)
3: Hit the gym > 200 days.
4: Drive my car < 200 days.
5: Drink alcohol < 100 days.
6: Work on my photo composition skills by taking a photo every day.
7: Blog to track efforts toward hitting goals.
December 23rd, 2009 on 12:22 pm
All I want for Christmas is for no one to ask me or mention calorie burning any more …
So Sophie, once you get over that, it’s great to hear that we can help people get over that initial intimidation hump. It is honestly one of our biggest concerns. How do we get people who have made it through foundations and might be comfortable with their coach and fellow classmates to feel ok about walking into the chaos that is the 5pm or 6pm WOD.
One of our greatest tools to accomplish this is fellow PCF’rs talking to these people and making them feel comfortable and welcome. Keep up the good work.
December 23rd, 2009 on 12:53 pm
Agreed – thanks to the PCF staff for providing great instruction and programming – and having the patience to work with the slow learners like myself! Happy holidays
December 23rd, 2009 on 1:10 pm
135-155-175-185-190(1)
6:40 as RX’d
Great WoD Aaron, I probably burned a ton of calories…
December 23rd, 2009 on 1:16 pm
I hate you.
December 23rd, 2009 on 1:37 pm
Aaron, as a Christmas present I did not say anything about the c-word…
December 23rd, 2009 on 1:44 pm
70-80-85-90-95(2)
Metcon: 11:12 using 35# for snatch. 1 red band for first 30 ring dips, then 2 red bands for last sets of 20 and 10. Really great WOD. I like the programming of strength before metcon going on lately.
December 23rd, 2009 on 2:54 pm
Push-press
3-3-3-3-3
125-135-145-135-135
For Time:
30-20-10
DB Snatch, 35 lbs
Ring Dips
Box Jumps, 20 in
10:29
December 23rd, 2009 on 2:57 pm
Hey Brian (or anyone else out there in PCF land with experience in ZMA supplements),
If you read this today…any help you can provide for ZMA selection would be greatly appreciated. There are (apparently) several kinds – powder, pills, some with additional minerals, etc. I am on Info Overload! As we chatted the other day, I am really just hoping to find a little help in the sleep department, and if I can repair/recover too, then that is an added bonus.
Thanks much!
Christy
December 23rd, 2009 on 3:00 pm
Merry Christmas!
December 23rd, 2009 on 3:08 pm
Christy – google ‘fast 400 zma’, that’s what I use
December 23rd, 2009 on 3:18 pm
Thanks Brian – will do!
December 23rd, 2009 on 3:29 pm
Aaron – while watching the calorie number rise with everystep, I kept thinking how I had to post the number just for you. Lumberjack taught me how much you like to know these things.
Merry Christmas!
December 23rd, 2009 on 3:33 pm
Even though I am being good for Aaron… “I am proud of you Sophie!!!”
December 23rd, 2009 on 3:52 pm
Any updates on CrossFit Games registration? I’m going to be on the road all day tomorrow and I don’t want to miss sign-ups! I thought that the registration page was supposed to be live at 1300 today.
December 23rd, 2009 on 4:03 pm
Silent Assassin,
I heard the first event at the Qualifiers will be walking for calories while wearing ankle weights (as many as you can burn in 3 hours).
Aaron, perhaps we should have a longer WOD this Saturday just to get our folks ready.
December 23rd, 2009 on 4:12 pm
DF Pete – won’t that hurt if you are burning the ankle weights??
December 23rd, 2009 on 4:21 pm
Silent Assassin – looks like the registration is open check out http://games2010.crossfit.com/ I am trying to register right now, but it is taking a little while.
December 23rd, 2009 on 4:31 pm
I had posted a link to the Sectionals registration, but the number of links in the post means it’s in the moderation queue. (That, or the number of times I’ve annoyed Dan and Brian.)
Unfortunately, it seems like the site is down because of the number of people trying to register. I’m going to help by clicking ‘Refresh’ constantly, and shall strive to keep everyone updated.
December 23rd, 2009 on 4:45 pm
Someone who is coming to sectionals but not competing please post your name and email address here ASAP!!!!!
It costs 50 unless you are a guest and I want to make sure people don’t pay!
December 23rd, 2009 on 4:46 pm
Actually, everyone who wants this post there names and we should be able to get a bunch of you in. I’m going to make somebody up here shortly.
December 23rd, 2009 on 4:48 pm
I am in the process of registering, but it is taking forever!
December 23rd, 2009 on 4:52 pm
Aaron – put me down
December 23rd, 2009 on 4:52 pm
Jenn Mangenello is currently my guest. But everyone post if you plan to compete and if you plan to spectate. If you are competing and signing up, take a name from the “watching list” say that you are doing that on the board, and put them in there.
December 23rd, 2009 on 4:55 pm
Dan — assuming their servers cease catching on fire, I’ll put you down as my guest.
December 23rd, 2009 on 4:56 pm
I picked a name before I saw that Dan. And I intentionally picked someone who was not a coach because I didn’t know whether coaches would be allowed free of charge (which is seems they should be). But having gone through the process, I am not sure they are. So coaches not competing should put there names in as well.
December 23rd, 2009 on 4:59 pm
Trying to register as well but page is loading really slow. Will post if I get through.
December 23rd, 2009 on 5:17 pm
I think I am registered, I have not recieved a confirmation email, but the last screen I have says that I have already registered and they have charge my credit card (amazing how fast that part works)
December 23rd, 2009 on 5:18 pm
I’m trying too.
December 23rd, 2009 on 5:22 pm
Aaron- I plan to compete, and Mary Ellen would like to be a spectator.
My e-mail is: ken dot velez at gmail.com
Hers: metsek at gmail.com
December 23rd, 2009 on 5:23 pm
worked up to 225 on the push press, did 235 twice
7:02 Rx’d
December 23rd, 2009 on 5:25 pm
I’m to the same “you’ve already registered”/charged credit card step as Lumberjack.
Dan, to confirm — I’ve got you down as a spectator.
December 23rd, 2009 on 5:28 pm
I got thru to the regional site and tried to select our sectional, but I got the “server maintenance underway” hand in the face.
December 23rd, 2009 on 5:34 pm
To compete or not to compete, that is the question…
December 23rd, 2009 on 5:36 pm
See blog in name.
December 23rd, 2009 on 5:44 pm
PP: 115 (10# PR)
Metcon: 11:18 @ 35# and red band ring dips
PR on the push press a few days after press. Rock on. Loving the programming aaron, but I think I might be burning too many calories doing it. My pants are all too big again. Merry christmas!
December 23rd, 2009 on 5:51 pm
This is Aaron.
I think I am registered. I got an error the first time I tried the final submit, went back and tried again and it said I already registered but i got no confirmation.
Will check my credit card shortly.
December 23rd, 2009 on 5:53 pm
Dave – sorry for the delay, send me a note when you have a second. alison@humblegourmand.com
December 23rd, 2009 on 5:58 pm
Aaron, et al.
I received the same error you did and went through the process again and it said I was registered. I have emailed the address they list after the error page.
We’ll see what they say when they finally get to answering all the emails I’m sure they are getting.
Ooh man…sh*t just got real.
December 23rd, 2009 on 6:14 pm
Never got that far on a handful of attempts; got the error message before I could enter my info.
December 23rd, 2009 on 6:28 pm
I just registered too. We’ll see how the recovery goes over the next 3 months.
December 23rd, 2009 on 6:38 pm
To all that got through the registration process and received an error message/got no confirmation e mail, we just spoke with the kind folks at the 800 number and apparently this has been happening a lot, but all the people that have called (they’ve checked) ARE actually registered. So, fear not – if you made it through the process, chances are good that you’re all set. Call the 800 number if you have questions – they’ll check and make sure you’re all set.
We’re (fingers crossed) finally headed out tomorrow for Seattle. Hope everyone has a fabulous holiday and I look forward to seeing everyone when we return. Thanks to you all for making PCF such a great place to train and to work. You guys are awesome.
December 23rd, 2009 on 6:40 pm
I am obviously not registering for sectionals but heloing someone who needs it. Did you guys get an email with a confirmation after you registered?
December 23rd, 2009 on 6:41 pm
OK, I think I’m good. I got the error message, but my bank says my card was charged. I’ll check for confirmation tomorrow. Spending too much time with this was more painful than keeping track of my calorie loss.
December 23rd, 2009 on 6:43 pm
perfect thanks Ken
December 23rd, 2009 on 6:52 pm
Erika,
I hope you guys make it this time.
December 23rd, 2009 on 7:01 pm
185 and PRd at 195 for 1 rep/ 6:26 for the metcon. Great time Paul, I was chasing your time.
I registered for the Games just now.
As Paul said “shit just got real”
December 23rd, 2009 on 7:03 pm
Hm I just signed up and didn’t see a place to put a spectator name in…
Damnit
December 23rd, 2009 on 7:04 pm
Aaron, how many calories did I burn drinking a 12 pack of Stella????? That is a lot of one arm curls….
December 23rd, 2009 on 7:07 pm
i hope my gravatar is now appropriate for the 2010 Games…
Paul,
Shit is ready to drop, beat the beat back
December 23rd, 2009 on 7:13 pm
Spin,
Your gravatar didnt change.
Yes, its time to start pounding the floor. The beat MUST be beat back…
December 23rd, 2009 on 7:50 pm
Went over to CF MadTown today. Great people, great box. I’m posting the warm up as well as the WOD because I feel like the w/u took f o r e v e r. Brian, I’m not going to gripe about your warm ups for a whole week after today.
W/U: row 500m, 500 swings of the jump rope (so 250 DU), 50 touchbacks in the hspu position. THEN all that obnoxious running and stretching stuff Brian makes us do including a backwards duck walk which sucked. THEN muscle up progressions (I got 5 jumpin MU!) Then the wod:
AMRAP in ten of:
5 push ups
5 jumping squats
5 pistols each leg (scaled with rings)
7.66667 rounds.
finisher: amrap of hollow rocks and Turkish get up 1RM: 45#
December 23rd, 2009 on 7:50 pm
Press: 75(3)-85(2)
Time: 10:35 not Rx’ed
December 23rd, 2009 on 8:53 pm
Sharon, I missed the spectator part too. If anyone wants to go I am more than willing to email them and say I have a spectator!
December 23rd, 2009 on 9:23 pm
Subbed front squat due to wrist
125-145-165-185-195
I think 14:xx on the metcon or a few seconds after Steve
December 23rd, 2009 on 9:31 pm
Press: 185(3), 195(3). Both of which tie PRs.
WoD: 6:59 (with iffy ROM on a couple of the dips)
December 23rd, 2009 on 10:36 pm
150 on the press
7:35 rx’d on the metcon
December 24th, 2009 on 1:11 am
145lbs for Push Press/11:59RX
December 24th, 2009 on 1:13 am
Aaron,
This year I am a spectator.
James “Jamie” Gallagher
December 24th, 2009 on 7:01 am
Push-press
185lbs on Push Press
11:44 with 45lb DB snatch