Monday 111114

Big ups to Jen N., Aaron PCF, Jenni B., Andrew Z., and Mollie K. for representing this weekend at the Hopper Challenge. Thanks for some great efforts!

Know about our special programs? We’ve got Barbell Club, Crossfit Endurance, Crossfit Kids, and Working Wounded, all available to our athletes.

To join up, click here for Group Foundations at Potomac Crossfit.

Or you can take Group Foundations at Patriot Crossfit.

If you can’t find a time/location that fits for your schedule, please click here to schedule Private Foundations.

I enjoyed the discussion by Dr. John Berardi on the Crossfit Journal the other week. I don’t agree with his “calories in/calories out” model of nutrition, nor do I buy the original theory of somatypes that he uses as his model to explain diet and training, but I thought in a broad-brush stroke he explained carb/fat intake and body type pretty well.

It certainly gave me a better prospective on looking at athletes who lean towards endurance or weightlifting more predominantly and how his model would, in a very linear way, describe the same kind of trends we see with athletes at PCF.

Everyone wants to be “good” at something. So it’s pretty natural for a relatively skinny person to want to Run and a relative (ahem) “unskinny” person to want to weightlift. Now Crossfit came along and everyone could (more or less) be “good” at it because nobody else was doing it. Crossfit was a great way to short circuit the predominant model of either being able to Run for a really long time or (look like you could) lift heavy weights.

But unfortunately for me, really good athletes are joining Crossfit faster and faster. So while I will still lord my 36th place finish in the 2009 Crossfit Regionals over Chris Karas (39th at the 2010 Regionals), I still want to be “good” at something, which is why I tend to mainly lift weights and 2-3x/week do some running or METCONs.

But I still do Crossfit, as I truly believe that a therapeutic dose of high-intensity functional movement makes you a better athlete no matter what your specialty.

What do you think? Should we play to our strengths, our weaknesses or just do straight up Crossfit? -Brian PCF

Squat
2-2-2-2-2-2-2-2-2-2-2-2 (60% 1RM on the Minute)

5 Deadlifts (275/185)
50 Double Unders
5 Deadlifts
10 Burpees
5 Deadlifts
Run 1 Lap
Post loads and times to comments.

45 Responses to “Monday 111114”

  1. Wendy November 14, 2011 at 6:49 am #

    Squats done at 95#

    Metcon with 125# DL – 4:01.
    Because I run slow.

  2. Kristin M. November 14, 2011 at 7:38 am #

    Squats: 125

    Metcon: 3:53

    Deadlift at rx, but had some singles through the DUs.

  3. MikeM November 14, 2011 at 8:26 am #

    Squats: 145
    MC: 3:50 w/ DL 225# and DU 30

  4. John F. November 14, 2011 at 8:39 am #

    BSx2: 135 for first 6 sets, 145 for remainder.
    Metcon: 3:49 w/ 205# DLs

  5. Matt M. November 14, 2011 at 8:46 am #

    Barbell Club pops off tonight starting at 6:30 at MWB. Email Erika PCF if interested.

    Truth: Wearing a Barbell Club T-Shirt makes the panties drop faster then watching JKett power clean or seeing Brian Wilkins with a fresh haircut.

  6. Chad C November 14, 2011 at 8:52 am #

    Squats – 135
    WOD – 4.17 – DL @ 225, D/U @ 30

  7. Catelyn November 14, 2011 at 8:57 am #

    90# squats
    2:53 with 125# deadlifts and single unders

  8. Spider Monkey November 14, 2011 at 9:11 am #

    Nice to WOD with the 0630…

    Squats: 185
    Metcon: 3:17 rx’d

  9. Casto November 14, 2011 at 9:38 am #

    Alright, Matt, you have convinced me. I just emailed Erika. I will forego the WOD tonight in lieu of getting “swole.”

  10. Matt M. November 14, 2011 at 9:43 am #

    Yeah buddy, you won’t regret it. But I know you’re married, so disregard the pantie dropping comment. Whatever it is that married people do to get excited though will no doubt be improved.

  11. Jeff D November 14, 2011 at 9:59 am #

    Squat: 135lb
    Metcon: 3:03 w/225lb DL & 50 running man

  12. Kourtney M. November 14, 2011 at 10:09 am #

    Squats @ 90 and metcon: 3:39 w/ 155#, nice job 0630!!

    Congrats to everyone that competed at the Hopper!

  13. Mike H November 14, 2011 at 10:12 am #

    Casto- sorry to burst your bubble…Manza failed to mention it was the panties worn by the Barbell Club members that drop when they see someone in the Barbell’s version of a T-birds jacket…

  14. Matt M. November 14, 2011 at 10:32 am #

    Henceforth, please disregard all comments from one Mike H. on anything having to do with the barbell club. He’s just jealous because in his email to Erika PCF he simply attached a picture of his calves which led to automatic rejection.

  15. Matt R. November 14, 2011 at 11:07 am #

    Though I had a good view of Mike H’s calves this morning (and they are impressive), I have to warn against being down range of him during Good Mornings. Was not a Good Morning at all.

  16. Laura G November 14, 2011 at 11:17 am #

    Squats: 90 lbs
    Metcon: 3:21 with 125 lb DLs

  17. Grant November 14, 2011 at 11:41 am #

    squats 185

    metcon 2:17 at 225…prob shoulda gone heavierrrr…..

  18. Mike H November 14, 2011 at 12:51 pm #

    After 3+ years of employing every tactic imaginable to get my old lady to do crossfit, I have finally given up hope. As such, I have an invisible certificate for group foundations. If interested, e-mail me at homburg.michael@gmail.com and we can work something out…

    ***”my old lady” has been approved as a term of endearment for my old lady by my old lady*** I think…

  19. Heather November 14, 2011 at 1:10 pm #

    Brian –

    My personal opinion is that it’s not as beneficial to play to our strengths/weaknesses – and I am 99% sure the science backs up that idea. We need to work on everything…especially things we’re not good at or things that scare us (like me getting under a snatch or doing handstands, etc.). I think that’s the best way to ensure functional fitness and make a person able to handle anything thrown at them. Just my opinion. It also makes fitness more fun (for me). Challenging myself to do things that I’d never even heard of five years ago. Who’d'a thunk?

  20. Patricia C. November 14, 2011 at 1:14 pm #

    Squats: 85 lbs
    Metcon: 3:22 with 135 lbs and scaled DUs

  21. Brian PCF November 14, 2011 at 1:23 pm #

    What’s the best health club in Clarendon?

    http://clarendon.patch.com/articles/which-health-club-is-the-best

    If you’ve got a second please post to their comments!

  22. RJP.com PCF November 14, 2011 at 1:33 pm #

    mojo looks great in that vneck……az apparently missed the memo

  23. Rich S. November 14, 2011 at 2:53 pm #

    185# reps for squat and then 2:28 rx’d for the metcon

  24. Brian PCF November 14, 2011 at 2:58 pm #

    Thanks for the comments on the Patch article! We’ve got 8 so far, nobody else has any. Can we get to 20?

  25. Brian PCF November 14, 2011 at 3:13 pm #

    Heather, thanks for responding and I think you raise an interesting point that my comparison between weightlifting and endurance sports didn’t address in the best way.

    I guess the question I was asking was not limited to just being good at Crossfit. I agree that if you want to be the best Crossfit athlete you can be, then you need to pound your weaknesses into the ground.

    I guess I was looking at it for somebody that wants to be generally fit, but wants to have some degree of specialization in their training. Whether it’s for a sport (football, endurance, olympic weightlifting, rugby, basketball, etc) or just because they “like” it.

    I “like” weightlifting more than anything we do in Crossfit – it’s also my biggest strength in Crossfit. So should I do more running and bodyweight? Sure I should, if I want to be the best Crossfitter I can be.

    But I don’t think I could come in and train day in and day out if that’s what I had to do most of the time.

    Now I think the PCF WODs do a great job of finding that spot that’s most beneficial for all athletes to get generally fit without overtraining, and if folks “like” or just have specific training goals, then we’ve have things like CFE and Barbell Club to handle that.

    So if specializing to a degree allows an athlete consistency in their training, then is that a compromise we should applaud or is it something we should all avoid? Is my skewing towards more weightlifting an excuse to be less fit and not put up with the pain that goes along with more METCONs? I don’t know.

  26. Beverly November 14, 2011 at 4:54 pm #

    Squats at 115#
    Metcon ~4:15 w/ 155# DL and 100 running man. (5:14 w/ running 2 laps)

  27. Greg PCF November 14, 2011 at 6:20 pm #

    BrianPCF:

    I might be under thinking this but…

    1. Yes, it’s an excuse; we all tent to avoid pain and discomfort. Weightlifting is your “comfort zone.” (Running used to be mine.)

    2. An athlete’s individual goals (end-state) AND injury prevention should drive his/her training plan, not the other way around.

    If an athlete is honestly happy with how he/she looks, feels, and performs, why would they change? For that matter, how could we possibly motivate them to do so? :)

  28. Simon H November 14, 2011 at 6:29 pm #

    Squats 165. Metcon 3:26 @ 225, 30 bad du’s. 10x better at weights than endurance but still love triathlon and suffer for it :)

  29. Wiz November 14, 2011 at 7:06 pm #

    Squats @ 185
    Metcon 3:58 rx; being able to do double-unders really helps!

  30. Kevin November 14, 2011 at 7:14 pm #

    125# squats
    3:22 with 125# deadlifts (or something resembling a proper deadlift) and 50 running men (the jump roping, not the dancing).

  31. Michelle Z. November 14, 2011 at 7:16 pm #

    Squat: 140
    MC: 3:18 w/50 running mans

  32. YoungGun November 14, 2011 at 7:29 pm #

    105# squat

    3:29 @ 150# DLs with running men

  33. Mike C. November 14, 2011 at 7:36 pm #

    Squat: 155#

    MC: 3:14 at 185#, really liked this MC, short but varied the movements. Also first MC with actual DUs.

  34. Matt M. November 14, 2011 at 7:55 pm #

    Club MWB

    Squat: Wendler Cycle 5 Week 3 – 5×302.5/3×345/5×385
    C&J: 135/185/205/225/250/262.5/275(F1-Jerk,F2-Clean)

    Currently on MWB probation for holding himself out as a MWB member while in actuality being tied with Jon Matzner at 2 total MWB appearances: Dave Gedeon

  35. Greg PCF November 14, 2011 at 8:07 pm #

    2:32 rx

  36. Jeff S November 14, 2011 at 8:12 pm #

    Squat: 185
    Metcon: 4:39 rx

  37. Hassan November 14, 2011 at 8:18 pm #

    Squat: 165
    Metcon: 5:29 225 DL, 60 Single unders

  38. Guch November 14, 2011 at 8:19 pm #

    BC:215
    MC: 2:53 rxd

  39. Sean C November 14, 2011 at 8:23 pm #

    Squat: 205
    Metcon: 3:18 (subbed su’s for du’s, still suck at du’s…everything else rx.)

  40. Kristin L. November 14, 2011 at 8:29 pm #

    Squats: 125
    Metcon: 4:20…. I lost my double unders so not rx

  41. Toni November 14, 2011 at 8:35 pm #

    BS 125

    4:06rx

  42. Michael November 14, 2011 at 8:47 pm #

    BS: 155 (could’ve gone heavier)
    Metcon: 3:37 @ 225

  43. John L November 14, 2011 at 9:06 pm #

    Battled through a massive headache and almost left.

    BS: 185×12
    Metcon: 3:51 with running man

  44. Chris R November 14, 2011 at 9:52 pm #

    BS 185
    MC 3.52 Rx

Trackbacks/Pingbacks

  1. Collected Blurbs, 11/14-11/21 « Brian PCF - November 22, 2011

    [...] 111114 (with some interesting discussion in the comments section) [...]

Leave a Reply