Friday 101217

Do You Miss It? by Ryan PCF
Paleo Herb Roasted Leg of Lamb by Alison PCF (aka Humble Gourmand)
Paleo Pumpkin Pie by Liz PCF

Letter to Santa Written by Shakespeare’s Characters
Vice Fiction Issue 2010
Promiscuous Reading: My Christmas Wish List

The Consumer Spending Myth
“F” as in Fed
Gold Price Jan 2000-Jul 2010 in USD

Overhead Squat

3 Rounds:
10 Squat Snatch (95/65)
10 CTB Pull ups

39 Responses to “Friday 101217”

  1. Heather December 17, 2010 at 6:45 am #


    8:49 metcon w/ 35# and thin black bands

  2. Koji December 17, 2010 at 8:38 am #

    Newbie question. I have only been here a month and still trying to understand some things about PCF.
    Last night with the clean and jerks we listed our heaviest weight. There are other times when we are working on lifts and we are asked to list our starting weight and they don’t seem to care about the heaviest weight. Why is that? The second question is about the eggs. Are the eggs in the cooler pre-ordered or can members take a dozen and pay the gym? Thanks for any info.

  3. Kourtney December 17, 2010 at 9:13 am #

    OHS: 65-70-75 (PR)

    Metcon: 7:21 with 45# and blue/black band combo. Snatches were more snatch, less squat and CTBs were more pull-up, less CTB.

    baby steps…

  4. Dan December 17, 2010 at 9:14 am #

    Koji, I think coaches mix it up on what they list depending on what the workout is trying to accomplish. Oftentimes it’s your lowest work set (not starting weight) because the coaches want you to work consistent weights, rather than start low and go very high. (eg, 100-100-100-100 is better than 75-85-95-115). Other times (presumably last night) they are trying to get you to push yourself to go heavy, thus they list the heavy weight… But then again maybe I’m giving Brian too much credit…

    On the eggs, both. You can order them and buy some ad hoc. What are they 3.60 a dozen? Something like that. Talk to AlisonPCF.

  5. John F. December 17, 2010 at 9:18 am #

    OHSx3: 95, 105, 110(f), 110
    Metcon: 7:29 w/75# & regular kipping PU

  6. Dan S December 17, 2010 at 9:27 am #

    OHS: 95-100-105 PRs all

    Metcon: 7:10 at 75# with blue band for pull-ups – about half CTB.

  7. Zack December 17, 2010 at 9:57 am #

    That chart on gold is impressive. You know what else is impressive?

    A compare/contrast of other basic investment options.

    Gold returns:
    10 yrs (chart above): 376% (or 15.4% per year)-Nice!
    20 yrs: 245%, or 6.1% per year – OK, not bad, ish
    30 yrs: 163%, or 3.2%/yr – Hmm, inflation was 3.4%/yr, so now I’m losing money…

    10, 20, and 30 year returns for basic stock indexes:

    10 yrs: 23%, or 1.9% per year. Bleh.
    20 yrs: 566%, or 6.5% yearly. At least you beat inflation.
    30 yrs: 3,411% or 12.2% a year. That’s real good. Retirement city, here I come.

    S&P 500:
    10 yrs: negative 0.2%, neg2.0% per year (ouch decade)
    20 yrs: +422%, 8.2% yearly – Deeeec
    30 yrs: 2,506%, 11.1% yearly – This is where you make your moneys.

    Maybe gold might be useful in a total world collapse situation, but I would rather stockpile cigarettes and water to barter. And if you’ve seen the movie Eli, you’ll know that books are going to be a hot commodity as well.

    I don’t believe past performance predicts future results but I also don’t believe we’re in some fundamental shift like gold pushers think we are.

  8. Penguin December 17, 2010 at 10:38 am #

    So does that mean you did or did not do the WoD yet Zack?

  9. jeff j 2 December 17, 2010 at 10:50 am #

    i am saving up for gold dumbells so that I can stay fit and rich and have something to bargain for beer and cigarettes after the apocolypse.

  10. jeff j 2 December 17, 2010 at 10:52 am #

    i meant water

  11. Jen N in FL December 17, 2010 at 11:01 am #

    Yesterday’s CFE:
    6×800 with 90 seconds rest
    3:52, 3:43, 3:41,3:37, 3:41, 3:36

    I plan to try to get the WOD in this afternoon

  12. Zack December 17, 2010 at 11:41 am #

    To balance the seriousness of my previous post, here’s a link in my name to a video of someone gift wrapping a cat.

    Paul, I don’t WOD anymore I just manage my portfolio of exercises. I’m diversified between all 9 movements.

  13. Kat December 17, 2010 at 11:45 am #

    anyone have ideas for a paleo pie crust without using nuts? liz, your recipe looks SO YUMMY, but i cant have nuts….suggestions???

  14. AlisonPCF December 17, 2010 at 12:01 pm #

    Hmm, Kat, I am stumped. Skip the crust and just bake your filling as a pudding.

    Koji, eggs are available for purchase a la carte (just drop $ in the grey box) or you can order at

    Everyone FYI, the price of a dozen is going up to $4 on January 1. They’re still $3.69 until then, if you want to stock up :)

  15. Kat December 17, 2010 at 12:09 pm #

    Alison – do you think i could do some kind of crumble on top??

  16. Lynette December 17, 2010 at 12:15 pm #

    Kat, maybe some toasted coconut, if you like that stuff?

  17. Lynette December 17, 2010 at 12:16 pm #

    Or you could braid together some bacon to make a crust. Mmmm.

  18. Marah December 17, 2010 at 12:28 pm #

    I made a crustless paleo pumpkin pie for Thanksgiving that was very similar to Liz’s recipe. It turned out delicious…even without a crust! It gets firm when baked so you can still cut and serve normally.

  19. Kat December 17, 2010 at 12:35 pm #

    ok great, thanks for the ideas!

  20. AlisonPCF December 17, 2010 at 1:16 pm #

    Nothing says the holidays quite like a bacon weave. Lynette, I like where your head’s at.

    Last call for grass-fed meat orders this week – Remember no orders next week.

  21. AlisonPCF December 17, 2010 at 1:19 pm #

    Awesome OHS work done by the morning and daytime folks – lots of PRs today. Shout-out to Sarah S for her 200×12 Wendler deadlift, too!

  22. Josh S. December 17, 2010 at 1:30 pm #

    Ended up at 160 for the OHS. PR’d by 5 lbs (since September). Thanks to Alison and Paul for the coaching tips and tweaks to make the PR happen today. The breathing tips definitely make a big difference in getting tight and better stability.

    As for the metcon 9:54 at 75lbs. I thought 75 was scaling down enough… should have scaled to 65. Snatch just kills me right now. Next time will endeavor to get shoulders, hips on the same team. Need to keep bar closer to the body.

  23. Kari December 17, 2010 at 2:07 pm #

    yeah Sarah!!! :)

  24. Penguin December 17, 2010 at 2:27 pm #

    Congrats Josh. Well done.

    BS: 255×5, 275×3, 295×3, 305×0 (totally lame)

  25. jkett December 17, 2010 at 2:28 pm #

    Look at that awesome pull up bar!

    Erika, they certify this at crossfit football??

  26. Erika PCF December 17, 2010 at 2:51 pm #

    Koji, Dan hit the nail on the head. We put the highest or lowest load on the board based on whether we’re trying to get you to a consistent load across all sets, or to go for a max lift. If it helps, I’ll try to be more explicit in stating that in the posts from now on, though the coaches all do a great job of making sure everyone knows what we’re trying to accomplish.

    JKett, yep. It is a requirement in order to get certified. I’ll see if I can get John Welbourne’s posted here for you….but he’s kind of shy.

  27. mark L December 17, 2010 at 3:58 pm #

    my first WOD, …good news is, it was all PRs :)

  28. Sarah used-to-be-S-but-now-C December 17, 2010 at 4:00 pm #

    Thanks ladies for the shout outs, but let’s give credit where credit is due: those deadlifts were powered by copious amounts of Humble Gourmand-supplied beef!

  29. Christy0530 December 17, 2010 at 5:51 pm #

    Yay for PRs!

  30. Dave December 17, 2010 at 6:12 pm #

    So which male is volunteering to do the pull up from behind photo shot in bikini?

    My vote is for Steve S

  31. Kari December 17, 2010 at 6:54 pm #

    OHS 100-105-110
    Metcon 10:09 rx’d. That was rough.

  32. Erika PCF December 17, 2010 at 7:10 pm #

    I got 150 for 3 on my OHS!! Big victory.
    OHS: 135-145-150

    Metcon: 6:17 as rx’d.

    Good day.

  33. Steven S December 17, 2010 at 7:20 pm #

    Uh … thanks Dave. I’m honored?

  34. Joe December 17, 2010 at 7:46 pm #

    135 OHS/ 9:39 Rx’d.

  35. JeremyB December 17, 2010 at 8:06 pm #

    OHS: 145
    Metcon: 8:05

  36. Zack December 17, 2010 at 9:42 pm #

    5:46 w/ 75#

    OHS at 135#. Still working back up to full strength on overhead stuff

  37. simple jack December 18, 2010 at 1:25 am #


    4:48 i think- hell who knows- less than b wilks…

    Jimmy- I am going with the call i made earlier(extra butter), but will confirm in the future…

  38. simple jack December 18, 2010 at 11:02 am #

    and by less, i mean slower than b wilks

  39. Jen N in FL December 18, 2010 at 2:04 pm #

    OHS: 115-125-115
    125 bothered my wrist still, so didn’t try anything heavier.

    Metcon: 10:24 Mens RX
    I would like to try this again and cycle more of the snatches. I didnt try cycling any reps until the last round.

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