Wednesday 100825
Fight Gone Bad V at PCF, 25 September.
Box Jump Progression by Christy 0530
Self Myofascial Release Videos
Brisket by Liz PCF
Dave’s (LeeAnn’s?) Paleo Muffins
Press
3-3-3-3-3
Weighted Pull-ups
3-3-3-3-3
3 Rounds
500m Row (Row splits 5 seconds faster than goal 2000m pace)
Rest as class time allows.
Post loads and times to comments.
72 comments for this entry:
Leave a Reply
Photos
August 24th, 2010 on 8:11 pm
Well now you can take that nice little “rx” away from my name…looks like we did 13.5″ box jumps this morning instead of 16. gaahhhhhhhh.
August 24th, 2010 on 8:54 pm
Caitlin – it’s all relatively relative.
All – Athletes, please let me know if you get stuff like a bacterial infection on your skin. One of my athletes mentioned today that they are on antibiotics for Impetigo.
This is common among children and those that work with children (and this athlete works with children) but is also associated with “wrestling gyms”, i.e., places where people sweat a lot and rub together.
So please:
a) If you also have something like this, let me know so we can establish some causation if it’s in the gym.
b) Wash your hands, use the hand sanitizer that we have everywhere in the gym.
c) Wipe down your pullup bars, barbells, kettlebells, etc.
I’ve already discussed this with my cleaning crew and we are already using as much disinfectant as possible without having the rubber mats melt.
Let me know if you have questions.
August 24th, 2010 on 9:22 pm
Liz, that brisket recipe looks great for a rainy day when I can’t cook it using the “official” method (see link).
August 24th, 2010 on 9:33 pm
hmmm…Impetigo. Looks like PCF is ground zero for the zombie apocalypse.
One question, how will we know if Guch has been infected or is just hung over from the night before?
August 24th, 2010 on 10:01 pm
First sign will be that Guch stops manscaping to camouflage Impetigo lesions
August 24th, 2010 on 10:22 pm
Dave, I’m going to try those muffins. Anyone have a link to the blueberry ones? I may go crazy and try blueberry-lemon.
August 24th, 2010 on 10:52 pm
Wiz – It is Ryan’s favorite meal by far!!!
Dan – I think you are onto something!!! Blueberry-lemon sounds like heaven!!!! You can find the blueberry muffins on my blog (linked in my name) and the lemon recipe is included in the comments of that post! So tasty!
August 24th, 2010 on 10:52 pm
Christy, thanks for the chart, I think you just out ocd’d Brian!
August 24th, 2010 on 10:53 pm
I should have said, please let me know how they taste, I am hoping to try to lemon poppyseed twist this weekend!!!
August 24th, 2010 on 10:54 pm
link to blueberry and then LeeAnn’s muffin recipe is there too!!!
http://www.liz.powellfitness.net/food/paleo-blueberry-muffins/
August 25th, 2010 on 6:58 am
Press: 95-125-130-130-135
Weighted Pull Ups: 10 lbs
Row: 1:40.6, 1:42, 1:44
August 25th, 2010 on 8:04 am
Press: 125-135-145-150(PR)-155(PR)
Row: 154.9, 154.8, 154.8
I’d like to dedicate my 10# PR to the lax ball. A while back I had noticed I had some serious knots around the insides and bottom of my should blades. They’re finally mostly out now thanks to the lax ball (and maybe the coaches for showing me how to use it).
My last, and only, 2000M row was 8:20ish. My goal for next time was sub 8. So I was pretty happy with my splits today.
August 25th, 2010 on 8:39 am
Liz – how are you going motivate people to try the muffins without some energy? Only 17 exclamation points…you just don’t care do you?
August 25th, 2010 on 9:19 am
Brian PCF,
I discovered a third nipple in the shower this morning, is it normal?
Kyle L,
You won’t be able to tell if I have the rash or not because I am the host; however I have no idea where the third nipple came from. Depending on what Brian’s response to my question I wouldn’t worry. As long as you stay away from people who likes to rub against me like Ryan P. and Rich S. you should be fine.
August 25th, 2010 on 9:27 am
Guch
Scarramanga, in the James Bond movie Goldfinger had 3 nipples. James Bond impersonated by gluing on a fake nipple. So I guess it depends on what you mean by nromal.
August 25th, 2010 on 9:31 am
Guch,
You are in good company. Marky Mark from the Funkybunch has a third nip. And he is way relevant. Just sayin.
August 25th, 2010 on 9:34 am
Wendler Press: 47.5×3, 55×3, 60×5
500m row: 2:03, 2:02, 2:02
August 25th, 2010 on 9:38 am
Jeffj(2),
It wasn’t GoldFinger, it was The Man with Golden Gun (with Roger Moore). Sean Connery was in Goldfinger and would never let a third nipple ruin the hairy chest (Guch’s idle by the way!)
August 25th, 2010 on 9:39 am
press: 62.5#
pullups: did flex arm hangs instead.
Row: 2:08, 2:04, 2:08 — my 2K row from last week was about 2:20/500m.
August 25th, 2010 on 9:46 am
Guch, I only like to rub up against when you are clean shaven. Your chest bristles hurt too much.
August 25th, 2010 on 9:52 am
Wendler Press: 95×3, 110×3, 122.5×5
Best Row: 138
If anyone is interested in adopting a dog, my co-worker rescued a Basenji/Pitbull mix named Cocoa that was going to be put down at the shelter. Someone had shot the dog in leg with a shotgun. The dog is almost fully recovered and has a great temperament. My co-worker already has two dogs so he wants to make sure this one gets a good home. Link to pictures in my name. If anyone is interested, email me at mgiovanoni at gmail. The dog is located in Arlington.
August 25th, 2010 on 9:52 am
Thanks for catching the error Pete. I am still on a carb high from my post WOD pancakes.
August 25th, 2010 on 10:00 am
Press: 55-60-65(PR)-70(1-PR)-67.5(2)
I definitely could have had 3 for the 67.5 if I did it a bit earlier, but I got greedy and went for the 70#. I actually did 1 rep at 70# twice, which is pretty cool. I’ll take the progress!
Best Row: 1:57.5
This put me on the leaderboard (FIRST TIME!) for the morning. I’m sure I’ll get kicked off it later tonight, but still exciting.
I definitely went all-out, though, because my other times were 2:04.8 and 2:09.3. Still much improved on the rowing, though.
August 25th, 2010 on 10:06 am
Wait, Katie if you are on the leaderboard that means I was too! Brian, this is a historical moment for me. I am going to need a picture before this all ends with the night classes!
August 25th, 2010 on 10:13 am
Yesterdays 1200:
http://www.youtube.com/watch?v=KmNmCaKzlNo
Yesterdays 0930:
http://m.youtube.com/#/watch?xl=xl_blazer&v=48k4cGcurr0
August 25th, 2010 on 10:28 am
Awesome work Katie and Miranda! Your first time on the leaderboard is an achievement!!
August 25th, 2010 on 10:40 am
Thanks, Christy! I don’t know if quite counts if it dosen’t last all day. But, I will take what I can get
. I have a feeling 1:52 isn’t going to last long.
August 25th, 2010 on 10:58 am
If you kept up with the Twitter Feed, you’d know I posted the updated leaderboard after the 0930 class: http://twitter.com/potomaccrossfit/status/22092535590
August 25th, 2010 on 11:11 am
So ladies, I believe we have come up with a challenge. what started out as a joke is now coming to fruition. And since Dan has banned the leg hair contest and I’m not as talented as Guch to be able to grow a third nipple I’ve proposed the following.
PCF’s First Shake Weight Contest
Gather up your crew of two or more females (males can join but can’t be the front runners) and create your own Shake Weight routine. This can be a dance video, new workout routine or anyting of the sort (please keep it relatively clean). Video it and send it in to Brian PCF for review no later than September 25. Be creative and have fun! The awards for the winners have yet to be determined but I’m sure we won’t dissapoint!
Some members (who will remain nameless) have already confessed to owning these fabulous pieces of workout equipment so if you would like to borrow one please let us know! If you have any questions please email me at tes@potomaccrossfit.com.
August 25th, 2010 on 11:22 am
Christy 0530 – Your OCD drawing of the plates for box jumps = worlds of awesome!
Katie C, Miranda – congrats on the leaderboard. First time on it (no matter how long it lasts) is a great feeling. It is also nice to folks other than the usual suspects up there for a change
Press – 70(3)..3 rep PR
Weighted pullups – 12.5# (3) 3 rep PR
Best row: 1:55. Completely smoked on rows 2 (2:07) and 3 (2:10).
Just took a look at my records – turns out to be a 10 second PR on a 500m row. And 1st time under 2 minutes. I’ll be more excited about it tomorrow.
August 25th, 2010 on 11:31 am
Brian, Thank you! It’s a little hard to keep up with this website, twitter, facebook, vimeo, and youtube. I will be sure to keep up in the future. Tes-I love it!
August 25th, 2010 on 11:43 am
Press – 3 sets at 75 lbs, 2 sets at 80 lbs
Pull-ups – Red Band
Row – 1:47, 1:55, 1:57
Think I could have bumped the weight up on the presses a little more. Pull-ups continue to be a struggle, but I can tell I’m better than when I started.
Patrick and Tom, thanks for pushing me on the row today.
August 25th, 2010 on 12:00 pm
for the later WODs, for those interested in a goal of a 7:00 2000m row, the time you want to shoot for would be 1:40 for each 500 today. (1:45 pace – 5 seconds).
Probably an easy calc for all of you..but I had a few minutes and figured what the hell. Enjoy!
August 25th, 2010 on 12:18 pm
Tes,
It seems a little unfair as you have been practicing with the shake weight for at least the last month and with Brian as your partner the music is bound to be ridiculous.
Thanks Velvet.. I now can cancel my afternoon planning session, I had 30 min blocked off to figure that out!
Congrats to the PR folks this morning and the first time leaderboarders!
August 25th, 2010 on 12:41 pm
2 things:
1. Crossfit BWI has expanded the hopper waiting list, link in name.
2. Since when are we a sweaty wrestling gym?
August 25th, 2010 on 1:38 pm
1. Just got on to the wait list. 50 people probably need to drop out for me to get in. Nice.
2. Great idea Tes. Take out the “relatively clean” part and I think you have a winner.
August 25th, 2010 on 1:44 pm
@ Zack Attack:
1. Sweet – on the waitlist. If anything, my spot will become a placeholder if we want to send our best athletes…
2. Since Silent Assassin and Guch have been the dynamic duo at the box.
August 25th, 2010 on 1:46 pm
BrianPCF (or anyone else that’s taken the Wendler plunge) – question on Wendler programming. I will be trying Wendler out during September (at the work gym – one month off from PCF!), and wondered what you do for supplementary stuff. Should I still do the metcons that are posted on those days? Also, it seems that I’ll be in and out of the gym in <20 minutes… should I be doing any Oly-style lifting on a non-Wendler day?
Thanks!
August 25th, 2010 on 1:49 pm
Sweet. Thats for the heads up Zack.
I am on the waitlist as well in spot 16/50. Whats the over/under that we actually get in?
August 25th, 2010 on 1:55 pm
Zack,
Obviously you are not aware of the PCF oil wrestling club.
August 25th, 2010 on 1:59 pm
Tim – Brian PCF had me sub the strength portion of the workout with Wendler, then did the MetCon.
So the workouts followed the Mon, Wed, Thurs WODs (which have shorter MetCon). I personally tended to miss the longer MetCons on Tuesday and the weekends. This worked for me. YMMV.
August 25th, 2010 on 2:09 pm
Tim,
The RXd WOD acts as your supplamentary work. While it is imperfect, it also acts as your opportunity to do oly lifting. Aside from the oly lifting RXd in metcons, you could practice light olympic loads on non-Wendler days, but you will be cutting it close in terms of recovery.
August 25th, 2010 on 2:39 pm
I never thought I would look forward to a rowing day, but thank goodness as I can barely move after yesterday.
Are any of the ladies competing in the hopper?
August 25th, 2010 on 2:45 pm
Kari,
I’m on the wait list, so if we get in…
Did it last year, and it was a good time. Good opportunity to get a feel for what competition is like before Sectionals. I recommend to any of you ladies that are on the fence…..sigh up!
August 25th, 2010 on 2:54 pm
I was about to get on the wait list then I saw you have to pay a fee? If that’s the case then I’ll just wait for someone to give up their actual competitor spot.
August 25th, 2010 on 2:57 pm
Thanks Erika, I signed up for the wait list
jkett – you get the fee back if you don’t get in.
August 25th, 2010 on 3:22 pm
Yeah, I know that. But then the money is just sitting there and its a lottery to get in or a designated spot out of 50. And then you have to hope people will drop out, which they will. But at what time, you don’t know. I would almost take a chance and show up day of with cash to take someone’s spot who doesn’t show. The spectator fee is crap too bc last year they didn’t monitor that at all…if people were at sectionals you understand.
Also, BWI is going to make more vacant slots. I called them the other day when people tried to register and said they were sold out. The coach explained they are going to make more slots available and right now they had 98 competitor spots that sold out in less than 6 hours of posting on their site, and not notifying anyone through email. He also said they will probably expand the wait list on Friday to accommodate for the expansion of competitor slots.
August 25th, 2010 on 3:23 pm
New and improved Wendler 531 spreadsheet. If you guys use it and have suggestions for improvements, just post to comments. Took what Doug laid out and just made some tweaks:
http://brian.potomaccrossfit.com/?p=1993
August 25th, 2010 on 3:54 pm
@ Aaron
Well, if you look at what we have going on at our gym: third nipple growing, oil wrestling, the Silent Assassin/Guch Dynamic Duo (men in spandex, NiCe!), Brian’s angry chic music with pink headbands and my Shake Weight prowess then I think that “relatively clean” can be based on perspective :O) I didn’t say you had to keep your clothes on!! haha!
I’d like to see if we can beat out the Arlington Rap with this one…
August 25th, 2010 on 4:36 pm
Has anyone been posting the WODs to Beyond the Whiteboard This week?
August 25th, 2010 on 4:49 pm
Jkett, that was a pretty in depth situational analysis.
Can you give me a similar explanation of the Guch/PCF Oil Wrestling Club?
August 25th, 2010 on 4:51 pm
Zack…The first rule about Guch/PCF Oil Wrestling Club, is that you DO NOT TALK ABOUT Guch/PCF Oil Wrestling Club.
August 25th, 2010 on 5:41 pm
Press 95-115-125-135(PR by 10#)
No fifth attempt due to extra time spent on weighted pull-ups. Felt like I could have bettered the 135.
Weighted Pull-ups +10# – 0 reps but lots of attempts, including negatives
500m Row 1:47, 1:51, 1:46. These are my three fastest times for a 500m row. Went slower on round two but started push too late. Went faster on round three, started push with 150m to go and almost died with 48m to go.
A big thanks to Jude for the fine coaching on each of these elements, and for providing the competition on the rows.
August 25th, 2010 on 6:37 pm
wendler press
5×147.5
August 25th, 2010 on 6:50 pm
Press: first four sets at 170 (3). last set (3) at 175
PU: 25-25-53-53-53-25
Row: 1:30:04, 1:36:4
August 25th, 2010 on 6:50 pm
PCF SlowRunners Workout, then:
Wendler Press: 3×65, 3×75, 10×85
Weighted Pullups: 25#
August 25th, 2010 on 6:51 pm
Samantha B. Broke the box 500m row with a 1:43.0, Kate L. Just broke it with a 1:41.5!
It’s a Trophy Case WOD, so if Samantha wants to try to top Kate tomorrow, she’s welcome to try.
August 25th, 2010 on 6:59 pm
press
55-85-95-85-85
1:43.4
1:43.0
1:44.5
Thanks for the invitation, see you in the morning.
August 25th, 2010 on 7:12 pm
Press- 165
WGT Pull-ups- 78 x 3
ROW- 1:32/1:34/1:38
August 25th, 2010 on 7:41 pm
Press: 170 for all sets (Damn Wolfman added 5 pounds on his last set while I wasn’t looking. Bush league move!!)
Pull-ups: 53-53-53-53-63 (changed grips each set)
Row: 1:41.6 was the slowest. Was gunning for 3 at 1:40 based on the workout description so pretty happy with this. WOuld like to be in the mid 1:30s so I have work to do.
August 25th, 2010 on 8:28 pm
Wendler press, 5×120 on last set.
Weighted pullup up to 45
Rows, 139.9, 139.5, 140.1
Great work Rick.
August 25th, 2010 on 8:41 pm
Press X3: 65# across all 5 sets.
Pullups X3: dead hang.
Elbow is feeling somewhat better after a week off, so I didn’t push it.
500M rows: 1:55/1:56/2:00 I’m happy with these, since I was able to stay pretty consistent across all 3, and my 2000 was 8:41.
August 25th, 2010 on 8:41 pm
Got 90# for 2 reps on the shoulder press, did 85# for the full 3.
Row:
1) 141.5
2) DNF
3) 1:58ish
I kind of broke myself going for the trophy case. Samantha I haven’t met you yet but I will apologize for my knowledge of what I needed to beat in order to make it in. Based on your splits tonight it looks like my victory will be short lived, but I look forward to being competitive from here on out.
August 25th, 2010 on 8:42 pm
TODAY…..was my best PCF day EVER!!!
To start off…I did my Press all sets at 95# (previous PR was 95# for 2 of the 5 sets)
I amazingly got my pull-up today? Did all sets with kipping pull-ups NO BANDS!
And somehow managed to get 1:44 for my fasted rowing time….where in March my 2000m split was 2:20!!!
ALL SMILES HERE!
August 25th, 2010 on 8:42 pm
fastest
August 25th, 2010 on 9:17 pm
best row 1:44
135 press
40 pullup
August 25th, 2010 on 9:22 pm
Kristin, that’s awesome – congrats!
August 25th, 2010 on 9:38 pm
Wendler Press: 170×7
Wendler Squat: 330×7
Best 500m Row: 128.8
Coach M’s Best 500m Row: 130.3
August 25th, 2010 on 9:39 pm
Echo…echo…. Kristin that really is awesome. I am super impressed with both your pullup and rowing situations. And jealous. Wait, what?
August 25th, 2010 on 9:45 pm
Press: 115-125-125-125-135(f)
Weighted PUs: 35-53-53
Rows: 1:49, 1:47, 1:47
Was trying to keep rows 5 seconds less than ideal 2k row, which for (short) me is 7:30, so 1:52-0:05 = 1:47. Not bad, but I was more tired than I wanted to be after the rows.
Too bad Jon wasn’t around to watch Silent Assassin quietly slip under 1:30…
August 26th, 2010 on 7:58 am
Kristin, you rock! Kate & Sam, way to tear up the 500s.
August 26th, 2010 on 11:24 am
Press 105, 115, 125, 115, 115
Pull 35, 45, 45, 45, 35
Row 138.9, 138.1,