Thursday 090514

PCF is honoring National Police Week. If you are an active Law Enforcement Officer, you are entitled to one free workout at Potomac Crossfit through 16 May. Contact us for details.

“Danny”
AMRAP in 20 minutes of:
30 Box Jump, 24 inch
20 Push Press, 115/85 lbs
30 Pull-ups

Post time to comments.

PCF has registered a team for the Crossfit Affiliate Cup! We now need your help in filling in this team. Unlike the Individual competition, there is no qualifying so if you are interested in heading out to California send an email to Siddharth@PotomacCrossfit.Com.

Check out http://games2009.crossfit.com/affiliatecup/ for more info.

Vibram Five Fingers, the Hunter-Gatherer Foot, and the Western Man’s Foot (via)
Is all cheese created equal? (via)
The Primal Blueprint (via)

53 Responses to “Thursday 090514”

  1. DF Pete May 13, 2009 at 10:04 pm #

    Well…counting Rounds won’t a problem. I can count to 2! :)

  2. Seamus May 13, 2009 at 10:26 pm #

    Hmmmm. The Newport Crippler sounds like a derivation of the Philly Pummel:
    30 225# back squat,
    eat one cheesesteak (with whiz)
    run one mile
    <8:00

    This sounds like a guarantee of walking funny for the next week. I may have to join. 7:30 doesn’t seem likely, but 8:30-9:00 seems feasible

  3. DanPCF May 13, 2009 at 11:54 pm #

    Brian PCF: “Justin – you should rest. I’m on a 2/1/3/1, as is Pat Sherwood, Jeff Tincher, and a lot of other elite crossfitters.”

    Because when I think elite CrossFitter (and Pose running guru), I think Big Daddy Bri . . . OK, I know that isn’t what he meant . . . love ya buddy. Was I the only one to catch that?

    Of course the guy still having trouble walking without pain (me) probably shouldn’t be talking . . .

  4. Jared May 14, 2009 at 12:06 am #

    ATTENTION ALL CARNIVORES:

    I’m going to be buying 1/2 or 1/4 of a cow soon and want to know if anyone wants in. Just found out that we have a family friend who raises grass-fed free range cows/steer so hopefully I can get a cut-rate (pun intended) deal.

    All cuts will be professionally packaged (probably vacuum sealed) and split equally.

    I don’t know the exact prices, so email me if you’re interested and I’ll send out the figures when I’m done shopping around.

    Can’t wait for summer-time steaks on the barbie… mmmm meat

    jaredmcqueen@gmail.com

  5. Jamie May 14, 2009 at 6:58 am #

    2 Rounds RX’d. Pull-ups killed me, so I guess my Legs and Arms are tired – but not my mouth.

    Chris – make sure to read the WOD carefully – maybe next time you can get RX’d.

    Lee- Man you look good for a 43 year old.

    Ol Blue

  6. Chris K May 14, 2009 at 7:25 am #

    3 1/3 as Rx’d, until Jamie and Mike decided that I should have done 30″ box jumps and CTB pullups! Maybe next time…

    Quote of the Day: When someone commented on Jamie’s blabbing during the WOD: “My legs are tired, not my mouth.” – Jamie

    Great work today, Lee. It was good having someone to chase. You dominated this WOD.

  7. High maintenance May 14, 2009 at 7:34 am #

    3 1/3 rnds +10 push press
    24in box
    55#
    Thin tan band

    Brian S. and Joe P. – I hope you guys start feeling better soon b/c the morning wod isn’t the same without you. Eva you were missed also. :(

  8. Liz K May 14, 2009 at 8:11 am #

    2 2/3 – 65#, blue band

  9. Justin H May 14, 2009 at 8:12 am #

    2 1/3 rnds
    30 in box (only hit my shin once)
    95#
    blue band

  10. Brandon F May 14, 2009 at 8:55 am #

    2 Rounds. Rx + 30″ box.

  11. John F May 14, 2009 at 9:03 am #

    2 2/3 rounds
    20″ box
    started PP at 95#, dropped to 85# during 1st round
    regular kipping PU

    That was a tough one.

  12. Cindy May 14, 2009 at 10:10 am #

    2 2/3 65# blue band jumping pull ups.

  13. Scott Quinlan (in pakistan right now) May 14, 2009 at 10:12 am #

    2 Rounds and 20 Box Jumps as RxD (with 30″ box)

    Song for WOD: “Feel that fire” by Dierks Bently…and oh yeah, I felt it

  14. Sean M. May 14, 2009 at 10:44 am #

    What would be a good non-wrist-intensive sub for push presses? My right wrist continues to be gimpy and PPs probably aren’t the best plan right now.

  15. Rich S. May 14, 2009 at 10:47 am #

    2 2/3 with 19 pull-ups as Rx’d (30 inch box)

    I tried CTB for the first half of a round but my shoulder was all kinds of screwy today. Currently sitting at home wrapped in ice..awesome

  16. Dan S May 14, 2009 at 11:06 am #

    2 1/3 rounds
    small box
    95# for first round, 85# for second round
    green band

  17. Dave O May 14, 2009 at 11:28 am #

    Cumberland to DC Relay
    http://www.ragnarrelay.com/dc/index.php?utm_campaign=dc
    Anyone else interested?
    Currently have 8 definites:
    Vaughn, Kassi, Jared, Carolyn (from the box)
    and 4 of my buddies.
    I need at least 5 other runners to commit and then a couple of vounteers to help drive the vans and help me with race logistics.
    Brian has offered up a post race BBQ. I’ll pony up for the keg….

  18. Brian PCF May 14, 2009 at 12:49 pm #

    2 2/3 rds + 11 pullups Rxd, CTB on all pullups

    Had the butterfly CTB kicking today and was able to do it pretty fast/consecutively until about rep 19 in the 2nd round when I started having to do traditional kip, but still stuck with CTB.

  19. CurtisPCF May 14, 2009 at 1:20 pm #

    RX’d – 2 2/3 +14 pull ups. 115 # feels great for about the first 10 reps, then not so much.

  20. Tes May 14, 2009 at 1:27 pm #

    Hey Brian,

    Do you have a “program” for CTB pull-ups? I’m limited in my ROM of pull-ups and am getting frustrated…

  21. Emma May 14, 2009 at 1:41 pm #

    I know I’ve sounded super pathetic lately. But does anyone happen to have crutches they could lend out for a little while? Or just one crutch? Thanks.

  22. Chris W May 14, 2009 at 1:56 pm #

    Any reason not to try this as an Foundations-level newbie? Obvioiusly the my score won’t be so great, but will I end up incapacitated/dead? ;)

  23. Scott Q. in Pakistan May 14, 2009 at 2:04 pm #

    nice RIch S., nice, you win this one…

  24. Barrie May 14, 2009 at 2:16 pm #

    Crutches? It might be time to put Emma down :)

  25. Emma May 14, 2009 at 2:29 pm #

    I think you might be right Barrie.

    Crutches because I’m getting a cortisone shot and want to completely stay off my knee for a little while after that so that it doesn’t flare up again.

    PLEASE ANYONE!

  26. Curtis May 14, 2009 at 2:31 pm #

    Emma,

    I have some crutches at home that I can bring in. I’m also ashamed to admit that I have a cane from one of my knee re-dos.

  27. Alli May 14, 2009 at 2:58 pm #

    Em, I have a pair too from the knee surgery this summer.

  28. Emma May 14, 2009 at 2:58 pm #

    Curtis is my hero

  29. Alli May 14, 2009 at 4:22 pm #

    Man, NO love, Emma! But I guess since Curtis is my hero too, I’ll call it square. Working out at Crossfit OKC and my old yoga studio this weekend, see you crazy kids next week. Sad I’m missing your going away bash Jen, good luck in CT!!

  30. Brian PCF May 14, 2009 at 4:22 pm #

    Tes – I’ll send you some video that I think will help.

    EVERYONE – PAY ATTENTION TO THIS B/C IT IS REALLY REALLY FUNNY (if you’re me):

    http://www.crossfitbalboa.com/blog.php?id=1937

  31. DanPCF May 14, 2009 at 4:42 pm #

    Chris W. – death is highly unlikely. Displeasure and discomfort, yes, death, no. Come on in – we’ll figure out if I’m right.

  32. Steve S May 14, 2009 at 5:08 pm #

    2 Rounds
    30″ Box Jumps
    Blue Band
    115#

    Had my first WOD with the 30″ box this morning – definitely not by choice. Interestingly enough, I had more problems jumping off of the box than jumping on it. I guess now that I’ve done 60 reps on the 30″ box I have no excuse not to use it from now on.

  33. Joe K. May 14, 2009 at 5:14 pm #

    “Danny”

    2 1/2 (14 push press) rds.
    24# box jumps
    115# push press
    kipping/tan band/blue band combo for pullups

  34. Rich S. May 14, 2009 at 5:28 pm #

    Scott, not going to lie, I was pretty happy when I saw your time. You must be slacking over there in Pakistan

  35. Jon PCF May 14, 2009 at 6:39 pm #

    So the Newport Beach Crippler Challenge is on for 0900 Saturday. Scaling of the Back Squat weight will be permitted. Ideally, we should all leave for the mile run at about the same time.

    The Newport Crippler Challenge:
    To be completed in 7:30 or less
    30 reps of 225lb Back Squat
    1 mile Run

    Let me know if you are coming so we have an idea who to expect.

  36. Ana Isabel May 14, 2009 at 6:43 pm #

    30 Box Jump, 24 inch
    20 Push Press, 75 lbs
    30 Pull-ups
    (tan band)

    2 rounds :(

  37. Barrie May 14, 2009 at 6:44 pm #

    I’m in for the Newport Crippler. Maybe we should just make it Saturday’s WOD!

  38. Jen N May 14, 2009 at 6:57 pm #

    3 2/3 and 6 pull ups RX. Not CTB though.

  39. Melanie May 14, 2009 at 8:04 pm #

    2 Rounds
    Regular box for box jumps
    55# Push Press
    Blue band for pullups

  40. MikePCF / Boston Mike May 14, 2009 at 8:23 pm #

    3 and 1/3 rounds with 30″box and CTB Pullups. Great point on the Push Presses. Form is everything. Keeping your elbows down and out keeps that weight moving efficiently through space. We all need to remember that.

    Great job to the 5pm crew. Lots of motivation. Same with the 0530 and 0630.

  41. Guch May 14, 2009 at 8:26 pm #

    2 2/3 rnds + 16 pull ups as rx’d

    This was a lot fun.

  42. Sally May 14, 2009 at 8:32 pm #

    2 1/3 as rx’d – i wanted to die, but pumped i was pushed to do this as rx’d.

    Thanks Jimmmmmmmmmmmmmmmyyy, you da bomb!

  43. Laura P. May 14, 2009 at 8:46 pm #

    2 1/3 rds- Rx’d

  44. Latham and Kindle May 14, 2009 at 8:57 pm #

    Latham: 2 rds + 21 box jumps.

  45. Paul May 14, 2009 at 9:02 pm #

    3 very painful rounds

    This was a great workout…

  46. Paul May 14, 2009 at 9:08 pm #

    also, used the 30 in box and the first two rounds of PUs were CTB…last round was definitely not

  47. Erin B. May 14, 2009 at 9:15 pm #

    20 inch box
    Round 1- 65 lbs, rest 55 lbs
    Tan band round 1 /rest blue band

    2 2/3 (-4 pp)

  48. Mike C May 14, 2009 at 9:42 pm #

    3 rounds as rx’d

  49. Guch May 14, 2009 at 9:49 pm #

    Jon M,

    I’m in for the crippler.

  50. JimmyG May 14, 2009 at 11:35 pm #

    2 rounds RX’d.

  51. Tony May 15, 2009 at 8:06 am #

    30 24 inch box jump (I think)
    20 95# PP
    30 Pull ups (blue band)

    2 rds +11 box jumps

  52. Dave O May 15, 2009 at 9:58 am #

    30″ Box Jump
    20 Push Press, 105lbs (1st round) 95lbs (second round)
    30 Pull-ups (Blue Band)
    2 2/3 + 15 Pull-ups. This really sucked….

  53. Christine May 15, 2009 at 9:43 pm #

    2 1/3 rounds rx’d

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