Wednesday 100303
Jerk
1-1-1-1-1-1-1
3 Rounds
21 Burpees
21 KB Swings (1.5/1)
12 Pull-ups
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Jerk
1-1-1-1-1-1-1
3 Rounds
21 Burpees
21 KB Swings (1.5/1)
12 Pull-ups
Post loads and times to comments.
March 2nd, 2010 on 8:10 pm
not sure I want to know why there’s a height(?) next to the burpees.
March 2nd, 2010 on 8:27 pm
No height. That was a typo.
March 2nd, 2010 on 8:27 pm
Burpee box jumps?
March 2nd, 2010 on 8:29 pm
Shut the hell up, Justin.
March 2nd, 2010 on 8:30 pm
Go about your business. There’s nothing to see here.
March 2nd, 2010 on 8:57 pm
Ken the enforcer
March 2nd, 2010 on 9:22 pm
I disagree with the caption, Jeremy is not a jerk.
March 2nd, 2010 on 9:27 pm
hey Zack,
The jerk store called. They’re running out of you.
http://www.youtube.com/watch?v=kpNPw4H6_tU
March 2nd, 2010 on 9:32 pm
What’s the difference, Kyle. You’re their all time best seller.
March 2nd, 2010 on 9:35 pm
Wednesday is setting up to be quite the battle between Zack Attack and Kyle Large. Zingers left and right.
These are the times Spider Monkey misses Vegas, cause he would just instruct Kyle to throw Spider Monkey at someone.
March 2nd, 2010 on 9:51 pm
18:00 WOD at CrossFit Flex Gym, Golden, CO
W/U: row 300m, 2x (30 partner sit-up med ball pass, 30 partner wall ball squat clean pass)
WOD: 3 rounds for time
12 power clean (155/105) (scaled to 75)
12 burpees
time = 9:18
March 2nd, 2010 on 11:12 pm
oh, and the pemmican bar store called. They want to know what kind of weirdo wants food people feed to their dog.
March 2nd, 2010 on 11:52 pm
Kyle, toss spidermonkey at what ails you and you will be cured of anything disagreeable.
I am worried with spidermonkey putting on size will Kyle be able to toss him?????
March 3rd, 2010 on 7:03 am
Geez Kyle, you should be more sensitive to native americans and their traditional foods. Did you know the Cree used to make pemmican with saskatoon berries?
Oh, and Harvard called, they want to know if your head was gigantic before you went there or if it swelled up from all that book learnin
March 3rd, 2010 on 8:04 am
175 (pr)-185(f)
9:47 Rx’d
March 3rd, 2010 on 8:41 am
Zack,
I think the cranial swelling is due to eating non grass-fed animals for so long. Viva El Pemmican!
March 3rd, 2010 on 8:55 am
Jerk – 175. More of a push press than a push jerk though.
Metcon – 12:17 rx’d. That many burpees at 6:30am was miserable.
March 3rd, 2010 on 8:55 am
Jerk: 185(pr)
Metcon: 10:13 rx’d
March 3rd, 2010 on 9:26 am
Zack’s recent string of attacks, sour moods, and overall crappy behavior is directly linked to his milk habit. Notice how calm, collected, and polite those of us on the Broth are versus the singular hold out who is fueled with dairy anger.
GOBAD > GOMAD
March 3rd, 2010 on 9:28 am
Melissa Urban’s Grain Manifesto: http://whole9life.com/2010/03/the-grain-manifesto/
Love it! One of my favorite moments in Robb Wolf’s podcasts is where he compares consuming grains to exposing your intestinal tract to poison ivy. This falls along similar lines.
March 3rd, 2010 on 9:31 am
Ok so is this beef broth thing serious or a joke? I am on the gullible side, but havent tried since I cant tell if it is helpful or not.
March 3rd, 2010 on 9:48 am
Rick S.
Don’t do it.
March 3rd, 2010 on 9:51 am
Football/Softball
If PCF does not get into a league, I can get any itmes we would need for a pickup game. Just let me know. This spring I am willing to help set up a flag football PCF game. I can even run you through some drills to get you warmed up. I have coached Football and Softball for 14 years.
March 3rd, 2010 on 10:07 am
Fact: Drinking beef broth makes your head swell
March 3rd, 2010 on 10:12 am
I dip my balls in beef broth.
March 3rd, 2010 on 10:22 am
Fact: Handsome Bob has issues
March 3rd, 2010 on 10:51 am
Rick S, stick to the coconut icecream.
Anyone else walking around singing this after reading the blog today?
http://www.youtube.com/watch?v=3ew06J05pkk
March 3rd, 2010 on 10:58 am
125 – 145(f)
11:27 Rx’d on the Metcon. Feels like Helen, but harder.
March 3rd, 2010 on 10:59 am
Paleo Challenge kicks off this Saturday at 1:30pm. For more info check out:
http://www.paleochallenge.potomaccrossfit.com/?p=28
March 3rd, 2010 on 11:28 am
@ Handsome Bob: Prove it.
March 3rd, 2010 on 11:32 am
the blog is alive and well today. Some great material.
I’m now part of the “sick” group. Will not be in today as to not subject people to whatever the hell I have right now.
Dare I say “DF” Pete is no longer disease free?????
March 3rd, 2010 on 11:34 am
Jerk: 120(pr)
Metcon: 11:37 rx’d
March 3rd, 2010 on 11:52 am
Some background info for ya’ll afflicted by PCF Ebola.
This is a small sample set, but I did stay at a holiday in express, so it’s probably 100% accurate.
It doesn’t seem to be bacterial as antibiotics have had no effect. It’s not pneumonia (so say the chest xrays). A humidifier will help. As will either Mucinex DX and/or Robitussin + Codeine (or any other morphine derivative) for those of you waking up in the middle of the night due to coughing.
So it seems to be some type of upper respiratory viral infection.
Enjoy it and especially the look of your co-workers as you show up in the office because of some mandatory meeting.
March 3rd, 2010 on 11:53 am
After receiving several calls from former Sin City Clydesdales reference this sickness at the box, and after speaking with noted professionals within the medical field, I sm arranging a large shipment of Vitamin Vegas Mike to cure what ails ya.
Ladies, doses includ dancing with large men( me and Kyle seen to fit the bill)
Guys, consume a 12 pack of Stella post WOD to keep all viruses away
continue to lift heavy sh$@
this treatment has been approved by the CDC
March 3rd, 2010 on 11:54 am
Jerk: 275
Metcon: Left shoulder was not feeling so hot so did “1 minute hell” which is a double under ladder. No idea on the reps
Leigh, thank you for that video
March 3rd, 2010 on 11:58 am
The dancing remedy is directly related to Aaron as he became very healthy after one dose
March 3rd, 2010 on 12:01 pm
I prefer to sing this one, even when WODing.
March 3rd, 2010 on 12:03 pm
Hey Jamie,
Send me an email at sdichiara at gmail to talk about the teams/leagues.
Thanks!
Sharon
March 3rd, 2010 on 12:09 pm
Sharon – count me in for the softball or football games.
If I ever get over this PCF Ebola, that is. I’ve had it since Friday. [Cough hack cough.] From now on, I’m going crazy with the wipes.
March 3rd, 2010 on 12:16 pm
@ Gabe: Will you assist me?
March 3rd, 2010 on 12:39 pm
Sharon count me in, also www dot playaasl dot com is arlington beer leagues basically, plus they have cornhole…
March 3rd, 2010 on 12:51 pm
Here is one of the best kept secrets for people who are sick or not. NO JOKE
I learned about this amino acid supplement from a doctor friend of mine. He usually prescribes this to people with upper respiratory infection. It’s called NAC short for N-acetyl-L-cysteine. It help repair the lungs and has bunch of other benefits to athletes like post workout recovery as well.
It’s an over the counter supplement. CVS doesn’t have it readily available but they special order it if you ask the pharmacy.
Click on my name for more information.
March 3rd, 2010 on 12:54 pm
I think you need professional help HB.
@ MANbaby, I’m thrilled you’ve embraced your nickname. Your gravatar is also helpful to Kassi to explain why she’s got the PCF ebola (stop licking strange things).
March 3rd, 2010 on 1:01 pm
Yes, I agree with Gabe, MANbaby’s gravatar fits the name perfectly. It’s like he’s being cuddled by his parents…
March 3rd, 2010 on 1:02 pm
Well, in accordance with Vegas Mike’s post on dancing with large men as a cure for the PCF Ebola, a few of us are heading to Nick’s in Alexandria on Friday night for dance lessons and shenanigans. It’s $5 and we’ll be learning to do the two-step. For those of you daring enough you can learn to do it on your hands! E-mail me (tes_salb at yahoo dot com) or Vaughn if you are interested. It’s sure to be a good time!
March 3rd, 2010 on 1:03 pm
Oh, and no partner needed, however, the more Clydesdales who show up the faster the cure will occur.
March 3rd, 2010 on 1:16 pm
It’s true. I am the only one I know who is not sick and I am the only guy I know who dances with Vegas Mike. So maybe that only works if your a dude.
March 3rd, 2010 on 1:16 pm
Surprisingly I have not gotten PCF Ebola yet even with all the licking going on…. I think monkeys are carriers so if i get sick i am blaming it on Spidermonkey
March 3rd, 2010 on 1:30 pm
Aaaron – I’m not sick either and I’m living with patient X. Beef broth, that’s the only thing I can think of as why I’m healthy.
March 3rd, 2010 on 1:34 pm
Aaron – PCF,
I have not gotten sick yet and have been around Gabe and his Super AIDS and I’ve two stepped with Vegas in the past too. Curious…
Spidermonkey,
MANbaby’s parents are not in that gravatar by the way. Don’t piss off Neda please.
March 3rd, 2010 on 1:46 pm
Regarding beef broth: The other day I was cooking dinner and got out a can of beef broth to use. I noticed on the label it said to “add to soups, stews or enjoy as your favorite beverage”. I can’t remember the brand, but no joke.
Also for you sickly folks: I went to a “real” doctor (not an urgent care center) and was told I have a sinus infection in combination with a bacterial infection in my lungs (nice) and am on round two of antibiotics. She did tell me to buy a humidifier and if you don’t have one I would recommend it. I slept with it last night and it was the first night in a week I actually slept normal and didn’t wake up coughing up my right lung.
March 3rd, 2010 on 1:48 pm
Basketball peeps – check your emails later. I was lied to – we have a game on Sunday at 1pm!!!!!!!!!!!!
March 3rd, 2010 on 2:02 pm
Update on football and softball.
We are waiting to see if we made it into the football league. Should know by tomorrow.
The Arlington County league is already done with registration. The Arlington Social League that Bryce recommended has a summer league with registration starting on May 1. So softball will be on hold until then. If someone knows of another league for spring and wants to get the ball rolling, please do so by all means.
I will keep you posted on football. If all goes well, I’ll start gathering email addresses to coordinate schedules, fees, positions, etc.
If only I worked this hard at my job…
March 3rd, 2010 on 2:02 pm
Saldawg,
We should play some ball saturday then. warm up for the game sunday and because i haven’t played in some time
March 3rd, 2010 on 2:02 pm
Aaron, the proof is in the pudding as confirmed by Jason.
Dave, as a fello rugby player u filled the 12 pack rule, Leanne failed to drink or dance, hence the sickness.
Jason, if Gabe drank more and ate less he would not have become patient X. So much time in NYC out in the Village leads to questions
March 3rd, 2010 on 2:02 pm
I think the real cause of the PCF Ebola virus is those Pemmican bars the Silent Assassin ordered for us. They arrived about the same time. Coincidence? I think not. I ate a half of one and have a mild case of the virus.
March 3rd, 2010 on 2:16 pm
OK, please everyone stop being funny. Laughing at the “patient X” thing just made me almost hack up a lung.
March 3rd, 2010 on 2:21 pm
Oh, and I’ve been sleeping just fine, thanks to my new bff, “Nyquil”.
March 3rd, 2010 on 2:24 pm
Nyquil is not paleo…
March 3rd, 2010 on 2:27 pm
Don’t be dissin my bff, now. I’ll have to knock you out with a pemmican bar. Spider monkey!
March 3rd, 2010 on 2:27 pm
We can play at the courts by my house (Pentagon City)on Saturday if people are interested!
March 3rd, 2010 on 2:27 pm
Mmmmmmm…pemmmmiiiiccaaaaaaan
March 3rd, 2010 on 3:03 pm
Push Jerk: 95#
Metcon: 11:25
March 3rd, 2010 on 3:20 pm
Another PCF Ebola update: I’m with Kari rather than Siddharth on this. Diagnoses came back as bronchitis (bacterial chest cold), so I’m joining the antibiotics crew. That said, the doc said I probably had something viral that knocked down my immune system to pick this up, so there are likely 2 strains of PCF Ebola (IE PCF-E1 and PCF-E2) and more than one patient X. I suggest seeing a doctor if there isn’t a Clydesdale handy to dance with.
In other news, the doctor took my blood pressure and asked in a slightly concerned tone if I work out frequently. Clearly it wasn’t my (lack of) biceps that led him to this conclusion, but the near glacial pace my heart can comfortably function at (81/53 with a pulse of 48). Point, metcons.
I’d also like to propose a lepers colony-like ill-person-only workout time. This much rest isn’t good for me.
March 3rd, 2010 on 3:30 pm
In all seriousness, I’ve actually been drinking beef broth with some regularity lately. I enjoy a hot cup of coffee in the afternoon/evenings, and have been substituting beef broth in lieu of caffienated brew. I’m sleeping better as a result. Coincidence? I think not.
Vegas, if you weren’t checking out those sleazy sites yourself you’d never have known I’ve been spending my free time in the Village.
March 3rd, 2010 on 3:39 pm
Hanging out at the airport in Columbus, Ohio and just saw a couple of folks that clearly are here for the Arnold (Schwarzenegger) Festival. Link in my name. The crossfit sectionals are actually taking place here along with a CrossFit kids expo!
March 3rd, 2010 on 3:43 pm
I’ll just throw out there that my wife (an MD) has these same symptoms. She felt like death-warmed-over on Friday night, slight improvement over the weekend, but by Sunday a cough had kicked in that she presently has. I think she is going the chest x-ray and anti-biotics route at this point (since it has been close to a week), though I’ll know more tonight.
She doesn’t come to the box, so unless I carried it out to her, this certainly isn’t PCF-only. The fact that my wife has it speaks volumes that whatever this is, it’s legit. My wife sees sick people all day, and hardly ever gets anything.
I’ve been a little tired, but have managed to avoid the menacing cough (though I do get to enjoy hers at night). While I can’t prove causation, I think my double-helping of french-fries with lunch yesterday has played a big part in my continued health.
March 3rd, 2010 on 3:53 pm
By virtue of the fact that I am a Clydesdale AND Vegas’s hetrosexual life partner I am immune from any virus for life. That and I have been eating my pemmincan bars (using fish oil to help with the taste).
March 3rd, 2010 on 4:38 pm
O’Sullivans for PCF Ebola Trivia at 8pm. Get involved.
March 3rd, 2010 on 5:51 pm
185 push jerk (PR)
9:44
March 3rd, 2010 on 6:50 pm
105 jerk
12:08 rx’d
By the third round of this wod I started seeing swirly things in the corners of my eyes, some polka dots, and a pink unicorn. Is that weird?
March 3rd, 2010 on 7:22 pm
PJ:215 PR by 10# and definitely could have gone heavier.
Metcon: 9:05 RXd
March 3rd, 2010 on 7:31 pm
Split jerk – 145 (had 150 but got MAYBE a half inch off the ground on the jump portion so I scaled down 5 lbs to make sure I had it more solidly). That’s a lifetime PR for weight overhead – more to come.
Metcon: 11:xx; used only a 35lb kb since no more 40 or 45 were left; thanks Brian PCF for the idea to throw my hips at the bar during that second set of pull-ups. I was dead-hanging 4 or 5 at a time and the advice really helped to swing me up. Still have to learn kips better.
March 3rd, 2010 on 7:56 pm
Jerks were strong until Leigh accidentally booty bumped me in the bread basket. I did the 2 pood KB for Vegas and (notably absent) Vaughn.
Jerk: 135-185-215-235-255f-235×3
Metcon: 9:37 RX+ 2pood
March 3rd, 2010 on 7:58 pm
In Los Angeles this week…trying for hotel WODs…last night did some variation of 10 min run on treadmill at 8:34-8:00 pace (and yes, you can run Pose on a treadmill…at least I think that’s what I was doing), followed by dumbbell snatches, air squats, and dumbbell thrusters…
Today did 10 mins treadmill again, followed by a 21-15-9 dealio of dumbbell bench press (15# in each arm), crunches on one of those aerobic ball thingies, and pushups. I wish I could practice pullups here…maybe I’ll find a bar to try some on at or near a beach tomorrow…pure leave tomorrow followed by a really late plane ride Friday night. Good times.
March 3rd, 2010 on 8:05 pm
8:06 as rx’d
Worked on 85/95lb jerks. Great news: Form is still awful.
March 3rd, 2010 on 8:06 pm
Jerk: 125-135-145-155(PR)-165(fail)-125
Metcon: 10:28 Rx’d
How can you not love burpees???
March 3rd, 2010 on 8:22 pm
Push Jerk: Worked with form behind the head. 165 forward then 3 sets of 3 behind the head at 135.
Metcon: One calendar week – RX’d. Should’ve moved to the band on the third set. Pull-ups are just vertical burpees. I feel like hell. Maybe I just caught the PCF ebola virus. But this cannot be – I am a Clydesdale….
Off to 7-11 for some beef broth.
March 3rd, 2010 on 8:23 pm
Jerk: 185 – still working on not being a special child when it comes to jerks
Metcon: 9:36 with C2B pullups
March 3rd, 2010 on 8:28 pm
135lbs jerk and 10:55 metcon.
March 3rd, 2010 on 8:52 pm
155 lbs. and 11:50 rx’d on the metcon. This one was much, much tougher than it looked ‘on paper’.
March 3rd, 2010 on 9:07 pm
200 (PR), definitely had more, but was uncomfortable swinging around more weight in my garage. 9:09 on the metcon, RX, 1.5 pood felt light after 2 pood on Monday. 5th workout in a row, definitely taking tomorrow off.
March 3rd, 2010 on 9:54 pm
Jerk: 90# (PR!)
Tried 95# twice and failed–I totally have it, just lost it mentally.
Metcon: 13:41 with 25# kettelbell and blue/black bands for pullups
Brutal!
March 3rd, 2010 on 10:03 pm
195 Split Jerk
10:14 RX’d
March 3rd, 2010 on 10:36 pm
Jerk – 105 (PR)
Metcon – 13:16 Rx’d – love/hate for this wod – pukiest I’ve ever felt
March 3rd, 2010 on 10:49 pm
115 on the jerk. 11:47 on the metcon, scaled ring rows for pullups.
March 3rd, 2010 on 10:52 pm
PJ: 125-135(PR with sloppy form)-135(f)-125-125-125-125
Metcon: 10:46 @ 45# for 1st round, 35# next two rounds
Burpees suck every bit of energy outa me….
March 4th, 2010 on 12:22 am
Split Jerk – 180# (PR by 10#)
Metcon: 8:02 RX
March 4th, 2010 on 12:57 am
Jen, I’m glad to see someone’s still awake. I’d better not see you at the box early tomorrow!
Everyone, I just wanted to say thanks for ending my day on a high note. It was pretty rough, but nothing that couldn’t be cleared up by reading the day’s board in one late-night sitting. A little PCF E-1 and E-2, a little beef broth aperitif… All better.
March 4th, 2010 on 9:14 am
PJ: 175- form is bad, really need to work on my shioulders to have the bar is the correct rack position.
Metcon: 10:36 w/ 1.5 pood and black band for pull ups.