Wednesday 100203
Men of PCF Calender and Release Party this Saturday to benefit Wounded Warrior Foundation
Upcoming Foundations:
Foundations with Siddharth Sawkar starting Feb. 16, Tue/Thu 8pm
Foundations with Tes Salb starting Mar. 2, Tue/Thu 6:30am
If these Foundations Classes don’t work for your schedule, you can sign up for Private Foundations by clicking here!
Potomac Crossfit Introduction on How and What to Eat
Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet
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Tuesday, Feb. 9th, PCF will fully incorporate the GFIT Warmup into it’s WOD Classes. Be prepared on non-strength bias days to complete a “GFIT Warmup of the Week”, which will include 4-5 of these movements. They will be the same for the whole week, so don’t worry about mastering them right out of the gate – just focus on making progress. Coaches will spend a set amount of time each non-strength bias day on these movements. They will also be posted on the whiteboard.
Thanks to Rupert and Stephen for getting us going on this!
Jerk
2-2-2-2-2-2-2 (90% 1RM)
4 Rounds
500m Row
2 Minutes Rest
Post loads and time to comments.
Complete 500m Row in your goal 2000m pace and no faster until round 4 when you can go as fast as you can. Keep rest as close to 2 minutes as possible. Jerks can be push or split, which ever allows more weight.
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Men of PCF Calendar
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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.
February 2nd, 2010 on 8:15 pm
That tooth fairy could use some manscaping
February 2nd, 2010 on 8:56 pm
Guch,
You look a little like Zohan there, minus the Avalon hair style
February 2nd, 2010 on 9:01 pm
awesome calender guys…will be proud to have it hanging up in my office. looks like you had a blast making it too
February 2nd, 2010 on 10:57 pm
Guch- did u keep your shirt on at the 5pm yesterday so we wouldn’t see your wings?
February 2nd, 2010 on 10:58 pm
Guch- did u keep your shirt on at the 5pm tuesday so we wouldn’t see your wings?
February 3rd, 2010 on 8:26 am
Yesterday’s Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/02/03/100202/
February 3rd, 2010 on 8:31 am
Happy birthday, Vaughn!
February 3rd, 2010 on 8:50 am
I believe that Kyle Large and Jon PCF both finished under 3:53 yesterday. Sorry, Drew. No leaderboard for us.
February 3rd, 2010 on 9:02 am
HAPPY BIRTHDAY, VAUGHN!!!!
February 3rd, 2010 on 9:02 am
Jerk x 2: 115, 125, 130, 130(f on 2nd), 125, 125(f on 2nd), 115, 115
500M row: 1:56, 1:58, 1:58, 1:52
February 3rd, 2010 on 9:06 am
Happy Birthday, Vaughn!!! So, how’s it feel to become more entrenched in middle age?
February 3rd, 2010 on 9:30 am
Kyle L.
What’s wrong with you dude? I’m not a tooth fairy, I’m a cupid.
February 3rd, 2010 on 9:43 am
Rugby Dave…get at me with the details on your Rugby club. Khara6ph@gmail.com
February 3rd, 2010 on 9:57 am
Guch,
I understand, but you are sans bow and arrow here
February 3rd, 2010 on 10:03 am
I am so bummed that the snow made me miss this WOD. I love jerks! (does that say something about me personally???)
Happy B’day Vaughn!
February 3rd, 2010 on 10:28 am
WOD 1: Pool in the morning
6x50m (at steady pace with no breaks this time…no laughing…for those that don’t swim its harder than it looks)
5x25m sprints
Curious to see how this effects me at the box tonight.
February 3rd, 2010 on 10:48 am
Post workout nutrition at its best.
“Brawndo will make you win at things that you are not even supposed to win at, Like Yelling! Brawndo will make you win at Yelling!!…”
http://bit.ly/bWjht9
February 3rd, 2010 on 10:49 am
Happy Birthday Vaughn!
February 3rd, 2010 on 10:52 am
Post workout nutrition at its best (link in name).
“Brawndo will make you win at things you’re not supposed to win at. Like Yelling. Brawndo will help you WIN AT YELLING!!”
February 3rd, 2010 on 11:21 am
Happy Birthday Vaughn!
Split Jerk 7×2: 165 (with a mulligan on set 4)
Row: ave = 1:48.5
February 3rd, 2010 on 11:29 am
Vaughn – Happy Birthday! No cake for you until the 13th!
DF Pete – Let’s compare notes. I’m doing some tri-training too.
WOD1: (due to snow) 40 min tempo ride @70% on my trainer looking out over Clarendon.
February 3rd, 2010 on 12:04 pm
Rick, on the 13th will be another package of double stuff oreos and quart of milk…. for time…
February 3rd, 2010 on 12:11 pm
So I have really been trying to eat better for the last few weeks, especially with an injury that preventing me from doing much.
I have avoided the candy jar at work and the donut holes that have been brought in THREE days in a row. It is easy to walk past something and not pick it up.
It is much harder when a co-worker stops at my desk, holds out a bag of cookies his wife made, and asks me to take one … Said cookie is currently sitting in front of me … uneaten.
February 3rd, 2010 on 12:27 pm
Stay strong Aaron! That cookie is just daring you to count it’s calories!!
February 3rd, 2010 on 12:32 pm
What I often do in this situation is take one bight and throw the rest away.
February 3rd, 2010 on 12:33 pm
Ummmmm, “bite.”
February 3rd, 2010 on 12:39 pm
Remember Aaron – Being strong and lean tastes better than that cookie.
February 3rd, 2010 on 12:39 pm
Happy Birthday Vaughn!
February 3rd, 2010 on 12:40 pm
Aaron, I feel your pain. The last week at work, my office mate brought in his wife’s carrot cake, snicker doodle’s, and pumpkin bread. It sits in front of me ALL day! Thank god sweets aren’t my big weakness. If that had been Thai food…it would have probably eaten part of the table in a haste to at the food.
Agree wiht your approach. A little taste and that’s it.
February 3rd, 2010 on 1:25 pm
well step one is to calculate how many blocks of fat in the cookie, then figure out how many almonds you could eat instead. how many almonds in a block? Then i would figure out carb blocks and convert it to how many beers i could drink instead. then i would justify eating it by counting the pro…wait no i would just eat it either way. dont be a pansy
February 3rd, 2010 on 1:45 pm
Aaron – Eat the cookie. This isn’t China, exercise freedom.
February 3rd, 2010 on 1:46 pm
Jerk: 105# across the board, got real sloppy at the last three rounds on form. Tried to remember some cues I picked up this weekend at my cert WRT the PJ
Row: last one was 1:53, tough. First three were 2:04, 2:02, and 2:03
February 3rd, 2010 on 1:50 pm
Happy birthday Vaughn!
February 3rd, 2010 on 2:04 pm
Happy Birthday Vaughn!! Aim High!
February 3rd, 2010 on 2:04 pm
Kassi,
Give me a call 703-588-8662, you need to see what my office mates put up!!
February 3rd, 2010 on 2:05 pm
btw Aaron, how many calories would you have to burn to offset the cookie?
February 3rd, 2010 on 2:06 pm
Jay, I am writing that on my desk calendar at work!!!!!
Happy Birthday Vaughn!
February 3rd, 2010 on 2:16 pm
Dave, in communist china, cookie eats you.
February 3rd, 2010 on 2:27 pm
PJ: 85#-felt pretty strong but feared the right wrist.
Row: 2:02, 2:03, 2:05, and 2:17 (yikes, last round!!)
Mary R–sorry for calling you the wrong name this morning! The morning some other name came out of my mouth I knew I was wrong.
February 3rd, 2010 on 2:30 pm
Correction: The minute…not “the morning.” Still asleep, apparently.
February 3rd, 2010 on 2:35 pm
AEP WOD at Crossfit Bethesda…is anyone with me!?!? This is my neck of the woods.
Can someone tell me more about the AEP? Is it more than 1 wod?
February 3rd, 2010 on 2:44 pm
Push jerk 155-155-155-155-155-155-155-155
Row 1:52, 1:48, 1:48, 1:51
February 3rd, 2010 on 2:49 pm
Push Jerk, 205-215-225-250-250-250(SJ)-250(SJ)
Row, 1:39/139.6/139.7/138
-Probably pushed too hard on the 1st 3 rounds as my 2k row avg is probably around 1:42-1:45
February 3rd, 2010 on 2:54 pm
I have never quite gotten the push jerk so I mostly worked on my form this AM. Thanks Seamus for all the help! I finally think I may have it! Best was 65.
Row – 2:15; 2:14: 2:14; 2:11
February 3rd, 2010 on 3:24 pm
Happy Birthday Vaughn!
February 3rd, 2010 on 3:44 pm
written on a sign my co-workers put up in my office: “now when you look at 20 year olds, you are officially a PERV! There is no such thing as a male cougar!” — Priceless
February 3rd, 2010 on 4:22 pm
This picture of Guch reminds me of John Travolta in Michael.
See link in my name.
February 3rd, 2010 on 4:28 pm
Vaughn, your office mates are HILARIOUS! They are right there is no such thing as a male cougar, but you could be a sugar daddy. There is hope.
February 3rd, 2010 on 4:33 pm
The picture of Guch reminds me of John Travolta in Michael.
See link in my name.
February 3rd, 2010 on 4:36 pm
Guch in picture above = Travolta in “Michael”
see link in my name above
February 3rd, 2010 on 4:39 pm
Happy Birthday Vaughn!
February 3rd, 2010 on 5:05 pm
Happy Birthday Vaughn
February 3rd, 2010 on 6:15 pm
A male cougar is a creeper.
Happy Birthday, Vaughn!
February 3rd, 2010 on 6:15 pm
Happy Birthday Vaughn!
February 3rd, 2010 on 6:18 pm
Rows: 1:59-1:56-1:55-1:53
Jerks: 115-125-135-145-135-135-135
Celebrating my 1 yr anniversary with PCF! Thanks everyone!
February 3rd, 2010 on 6:28 pm
Rows: 1:53-1:53-1:52-1:47
Push Jerk 165 (failed), 6 sets of 155
Rowing first took A LOT out of me.
happy birthday Vaughan!
February 3rd, 2010 on 7:12 pm
Push Jerk:
55-65-75-85-90-95-100
Row:
1:50.4, 1:50.2, 1:50.3, 1:50.0
February 3rd, 2010 on 7:25 pm
Happy Birthday Vaughn.
February 3rd, 2010 on 7:28 pm
Happy B-day Vaughn!
February 3rd, 2010 on 8:26 pm
Push Jerk: 85-95-105-110-120-120
Row: 1:51, 1:52, 1:50, 1:48??
February 3rd, 2010 on 8:27 pm
PJ: 185 form is still iffy. i think half were decent and half were part PP and part PJ.
Row: 1:38.2, 1:38.3, 1:38.9, 1:36.2
i hate rowing
February 3rd, 2010 on 8:43 pm
Jerk: 135, 185, 205, 235, 250, 250
I intended to do 7 working sets at 250, but it takes a while to work up to that weight and there just wasn’t enough time. Coaches: I think that a workout like this could easily take a full hour. Am I moving too slowly, or should we consider having a dedicated strength day when we want to do this many sets?
Row: 1:45, 1:45, 1:45, 1:39
I believe that was the first time I rowed at a smart pace. Thanks for the coaching, Ryan.
February 3rd, 2010 on 9:04 pm
Jon’s little WOD then
Push Jerk: worked up to 195.
February 3rd, 2010 on 9:05 pm
Rows around 1:55 each.
Had never done push jerk so did not know where to start. Made it up to 165. Probably the most weight i’ve ever had over my head. I think it was harder for me to stabilize the weight than it was to get it over my head.
February 3rd, 2010 on 9:05 pm
Jerk: 65/75/85/95/95/95/105 (1 rep only; failed on the second rep – attempted 3x’s)
Row: 2:14/2:10/2:10/2:07
*Still need help with my rowing form…Coaches, is another clinic coming up soon?
February 3rd, 2010 on 9:12 pm
Row:
2:14; 2:15; 2:11; 2:04
Push Jerk: 110 lbs
February 3rd, 2010 on 9:23 pm
PJ: 175
Rows: 1:43 1:41 1:41 1:35
February 3rd, 2010 on 9:40 pm
Split jerk: 115. Got 1 rep up at 125 but couldn’t manage the second. Would have tried 120 but ran out of time.
Row: Around 1:57 for the first 3 and 1:48 for the last 500.
February 3rd, 2010 on 9:45 pm
got up to 185 early on the jerk and a muscle in my back didn’t feel right (must be the old age) so I dropped to 135 and concentrated on form. Wanted to do it at the higher weight but know my body well enough now to know when to push and when not to.
Rows: 1:51 – 1:46 – 1:47 – 1:46 happy been happy with rowing lately as I do not come off the rower completely gassed and tore up like I used to.
And last but not least, thank-you everyone for the birthday wishes!!!
February 3rd, 2010 on 9:58 pm
Did split jerk and got to 215. Would love to do more of these.
1:45, 1:43, 1:43, 1:37
February 3rd, 2010 on 10:05 pm
After the doo-sie of back squats during the Games Prep, did PJs until my hand/ wrist/ arm joints told me to stop. Got up to 165, which is probably about right considering I estimate my 1RM PJ to be around 185 or so.
February 3rd, 2010 on 10:05 pm
Jerk: 145 – not quite 90% (which would be 153), but this was good for today
Row: 158, 158, 158, 156
February 3rd, 2010 on 10:05 pm
PJ: 75-75-75-75-80-80-85
85# was my previous 1 RM, so I am pretty pleased by this!
Row: 2:05.9, 2:05.1, 2:09.2, 2:11.7
I think I pushed it a bit much on the first two rounds because the wheels fell off a bit on the last two rounds. Still, my split for my 2K row last month was about 2:20, so all of these were quite an improvement.
February 3rd, 2010 on 10:13 pm
Too long without a post . . . Happy Birthday Vaughn! Just watched the video from Tuesday. Words fail.
PJ – 185# – form, sketch, back touchy – but considering I have not done Jerks in 8+ months, I’ll take it.
Row – 1+41.5 x3 and then slowed to 1+42.5 on the last – so yeah, kinda missed the point.
I think I’m about a 7+00 2000m (maybe a tick under if fresh), so I definitely went out too hard on the first three.
February 3rd, 2010 on 10:22 pm
Push jerks: did all sets at 135. Probably should have gone a little higher (90% of 155 is closer to 140, but I wanted to make sure I was consistent and nailed these all across the board).
Rows: first 3 at 2:00, last one at 1:56.
February 3rd, 2010 on 10:42 pm
Push Jerk: 115-115-115-115-125(1.5)-125
Row: 1:52/1:53/1:52/1:52
February 3rd, 2010 on 10:53 pm
PJ: 155
Row: 1:50.5
February 4th, 2010 on 7:03 am
Push Jerk: 165-185(F)-175-175-165-135
500m Row Splits: 1:51/1:49/1:52/1:48
February 4th, 2010 on 8:34 am
Leaderboard:
ttp://pcfwhiteboard.wordpress.com/2010/02/04/100203/
February 4th, 2010 on 9:02 am
Push Jerks: 105-105-115-115-105-105
Row Splits: 1.53 / 1.54 / 1.58 / 2.03
So I thought I was pacing well rounds 1-2. Clearly not as I fell off a bit of a cliff and actually stopped mid 500 briefly in that last one. Oops.
February 4th, 2010 on 9:40 am
PJ- 175.
Row- 2:00, 1:57, 1:55, 1:51. I had trouble finding and keeping a good pace.
February 4th, 2010 on 9:59 am
Row: 2:24, 2:22, 2:20, 2:17
Push Jerks: 75, 75, 85, 85, -
February 4th, 2010 on 10:51 am
Split jerks: 105
Row: ~ 2:07, 2:05, 2:04, 1:58
Total time 8:14, faster than my 2K time of 8:41.
Thanks to Kate for the coaching on the rower!!!
February 4th, 2010 on 3:01 pm
PJ: 185
Row: 1:43/1:43/1:46/1:48
February 4th, 2010 on 4:15 pm
Row: 1:43 x 3. 1:38 on the last one