Friday 120504

Posted by | May 03, 2012 | WODs | 34 Comments

Good Luck to all our PCF Regional Competitors!

Yesterday was difficult, so today is relatively easy. This is a good opportunity for me to describe what relatively easy means. It does not mean you will not be out of breath. It does not mean you will not push hard. In fact, “easy” WODs sometimes leave you feeling worse right after the workout than hard WODs. However, they will not have a drastic impact on you the next day and they will not be drastically impacted by the day before. Today is probably a 10-12 minute effort.

As for snatch balances, they do not make you stronger. They improve your speed and confidence under the bar. If you are having a really hard time lowering the bar, you are probably doing too much weight. We will make you strong on Monday, when we squat. – Aaron PCF

Snatch Balance

3 Rounds
40 Push-ups
20 KB Swings (70/53)
Run 400m

Level II
Snatch Balance

3 Rounds
25 Push-ups
20 Russian KB Swings (70/53)
Run 400m

Level I
Overhead Squat

3 Rounds
25 Knee Push-ups
20 Russian KB Swings (53/35)
Run 400m

Post loads and times to comments.


  • Mickey M says:

    Thank the Lord, no pull ups. 155 between last Sat and Thursday was just cruel.

  • Brian PCF says:

    Good luck competitors!

  • Kristin L. says:

    Good Luck To Everyone Competing!!!

  • Joe L. says:

    Good luck to all our athletes who are competing in regionals.

  • M.P.H. says:

    Alright, here are some Paleo questions. The article in the link in my name came across my facebook feed recently. Yes, it’s from the Huffington Post so that should be red flag number one, but it essentially argues the exact opposite of most parts of the Paleo diet (all the way down to taking an entirely different view of our evolution and what we are designed to eat). It cites several physicians and professors, as well as the author of the China Plan, to back up the claims made. I’ve been with Potomac/Patriot since January and I’ve bought into eating Paleo and I’ve definitely seen results. Paleo was new to me, so over the past few months I’ve read a lot about it through posts here, blogs, Robb Wolf’s book, etc. It makes sense to me. With that said, I’ve tried to read some counter-arguments and when you read certain counter-arguments, they can be just as compelling for vegetarianism as Robb Wolf is for Paleo. My question is: are there any articles out there from the Paleo camp that address some of these issues, such as the China Study? Just trying to gain a better understanding. Either way, I just had a grass fed steak tonight, so I’m on board.

  • Karen B says:

    Good luck to everyone competing!!

  • The Nuge says:

    Rob Wolff is a bit of a reactionary, himself. He lives in the niggling details of research nutritional biochemistry, which is itself a red flag to me. However, When the HuffPo starts paying sandal-wearing sunflower farmers to counter that meat is “bad”, I say, “go to Ghana. See if you can get Textured Vegetable Protein (TVP) and soy burgers there.” People living a subsistence lifestyle are not happy eating vegetables and dirt. Some people have varying gut tolerances for protein digestion, and it may be along epigenetic or genetic lines, fine. But generalizing that straight CHO and FAT is all you need is like saying the Beatles were the beginnning and end of modern music — totally bogus, and way too narrow to be true. These HuffPo brown-rice hippies are turning the agriculture argument on its head and saying that modern agriculture made herding possible….I have generally read otherwise, that agriculture was the tail-end of nomadic herding (“pastoral”) lifestyles.

    Skim Jared Diamond’s books, “Third Chimpanzee” and “Collapse” for some insight into societal relationships with food. Native Americans (American Indians) were the largest, best muscled people on earth for a time because of their diets. Then Westerners murdered nearly all of them and put the rest on reservations…different story.

    Then, go to the Natural History museum and see the skeletons of early settlers, slaves, and indiginous people everywhere, and look at the mineral analysis of their diets. The Max Planck institute in Germany has lots of research into neanderthals and modern humans, including some of their nutrition.

    Food and sex are two things that will start raucous arguments in any discussion, written or spoken. Check linked article on monkey ass-for-meat exchanges.

    Don’t buy into Leakey’s general “basic physiology” argument, for two reasons: it’s too [f*ing] simplistic, and it’s not ‘elementary’ based on our physiology (Leakey discovered the oldest human, Austrolopithecus Africanus, named her “Lucy” after a Beatles song). We have digestive systems (mouth to anus) that tolerate a great number of nutrient sources — we’re not ruminants. We’re bipedal predators with butts for running, hands for tool use, voice boxes for speech, and upright head posture for spotting prey and threats. Shapely bosoms are a bonus (and a health indicator, wink wink).

    Plants, insects, seeds, dirt, and baby white rhinos have been in the human diet from the beginning. Optimizing nutrition is a matter of personal experimentation, but I am pretty sure that people from Indian subcontinent get bigger when they adopt American diets and get through a generation or two. Being bigger and stronger is an evolutionary advantage, unless you’re a vegetarian, scoff at using your spinal erectors for anything like standing and chasing after – rather than stooping and digging for – your meal.

    The elephant in the room is modern excess and the need for moderation and self-discipline. Those used to be forced on us through resource scarcity and low-yield food production, but now we’ve outsmarted nature, and gotten fatter and happier because of it.

  • Aaron K PCF says:

    Anyone who has the day off (or working from home) who would like a ride to Regionals – I’m leaving Arlington around 12:30 p.m. Would return to Arlington after the events are over for the day (the last event finishes at 5:04 p.m.).

    Let me know – let’s show some love for our team and individual athletes!

  • John F. says:

    Snatch Balance x3: 95, 100(x2), 100, 100
    Metcon: 13:30, level II
    “Easy” should never be used to describe any metcon involving 70# kettlebells.

  • Chad C says:

    What the F was that? Easy? No.

    Snatch 75 75 95 95
    Metcon 14:22 Level II

  • Kassi says:

    1. The Vegetarian Myth by Lierre Kieth (written by a former vegan of something like 20+ years)
    2. Search “china study” on
    3. Read Good Calories, Bad Calories by Gary Taubes (or for the condensed version “Why We Are Fat and What to Do About It” by Taubes)
    4. Read the China Study itself.
    5. The Paleo Answer by Loren Cordain

  • John S says:

    SB: all sets at a measly 75#, working hard on the ‘balance’ bit. Had some tiny wins, and several losses.
    METCON was a good blast, 13:30 at Rx rep count, w/53#KB, dropping to knees for last 20 pushups to drive the pace.
    To our team and individual athletes: mad props to all of you! Kick ass!

  • John S says:

    Also, I found Primal Body, Primal Mind a little technical, but explanatory on many of these questions. Her chapter on soy is especially frightening – yikes!

  • Kassi says:

    MPH: Also look at

    it links to Robb Wolf’s response, which is entitled “The China Study: Junk Science and Lies”

  • Jkett says:

    Coming up on the next episode of Robb Wolf’s Take: “Hale-Bopp Comets: Paleo Recipes for Heaven’s Gates”

  • Wiz says:

    Off the cuff responses to MPH:
    1. Very few of the great apes are true vegetarians. They almost all eat insects and assorted creepy crawlies, and chimps are well known to kill and eat small mammals, included other monkeys and chimps.
    2. Our digestive system has evolved from a more vegetable based diet to a omnivorous diet, but it has to maintain the capability to digest the more difficult stuff – namely, plant matter (cellulose). Meat is almost entirely broken down and absorbed as it passes through our digestive system, however we need the auxiliary efforts of trillions of bacteria in our gut to make anything of it.
    3. We don’t need claws or fangs because we invented spears and knives, negating the need to evolve those things over time.

  • Megan C. says:

    Good luck to everyone at Regionals this weekend!

  • Casto says:

    95 on the SB. That was plenty, because I pulled a Manza and lifted for form and speed.
    12:36 on L2. First time using the 70KB. Guess I lost another excuse to scale something…
    Good luck to everyone at the games!

  • Aaron K PCF says:

    SB: 95-115-135
    Metcon: 15:09 rx’d

    Ugh, its humid out there… good beach season WOD though ;).

  • Aaron K PCF says:

    Update on the afternoon caravan to Regionals:

    A few of us are now leaving from Arlington at 1:00 p.m. to go up to the Regionals site. If you need a ride, let me know, or e-mail me at spidermonkey at potomaccrossfit dot com if you’re there this afternoon.

  • Paul says:

    snatch balance: 95-115-115-135

    metcon: 11:12 rx’d

  • Emily T. says:

    OHS: 55#
    Metcon: Level 11 @ 13:36
    Big news: first toes to bar! first toes to bar! Seems reasonable after a year, right?
    And also fitting during my last wod w Alison–we are going to miss you guys!

  • Michael says:

    SB: 95 – 135
    Metcon: 15:26Rx

    Alison – glad I made it to your last class, we’ll all miss you guys.

  • Brandon says:

    OHS: 95

    Metcon: 10:59 Rx

    Paul – looks like this would have been a good one head-to-head! What class do you usually hit?

  • BC says:

    @MPH – you bring up something I’ve struggled with as well. The crux of the problem is that there are many pieces of literature citing “scientific” studies and testimonials then forming what could be considered a logical conclusion. And as the reader, if you’re unfamiliar / uneducated on the science and theories being discussed, you’re more easily swayed. I am very much in the uneducated boat. I did not study a science or anthropology so I’m at the mercy of others expertise. So, if we treat all information and authors equally we will simply gravitate toward the one we trust. There are many reasons I trust Robb Wolf and the paleo solution, but I’ll only list the one’s I believe most persuasive.

    1) He doesn’t want his teachings to become tools of dogmatic ideology or cult-like behavior.
    2) He recognizes and consistently points out that differing hereditary traits means there’s no “perfect diet” and the onus to identify the one that matches your health and fitness goals rests squarely on your shoulders through experimentation.
    3) I tried it and liked the results. I’ve always been slender but never have the defined physique I strove for. I’m not sure how many toes to bar I am away from a six pack, but I finally feel its achievable.

    In the end, we’ll never know for sure until an unbiased / unaffiliated study is conducted in which we take thousands of individuals and lock them in a complex for a couple decades and regulate EVERYTHING they consume and EVERY activity they perform separating them into different diet groups (e.g., paleo group, vegetarian group, FDA approved group). Then taking their biomarker information and correlating it to hereditary background. Only then can we have the “if you’re like this person then eat this diet” book published. Until then, eat what makes you feel best and stay away from grains, especially those containing gluten.

  • Lindsey says:

    9:54 (Level 1). But whatever, I finally got my toes to the bar! More than once!

  • Jenn L says:

    Credit cards are live on the site!! Don’t forget to place OOTB orders for Monday delivery .. we are extending the deadline to Saturday 5pm (in light the awesome-ness that is happening at the Crossfit Mid-Atlantic Regionals!) 3..2..1.. GO! :)

  • Paul says:

    @Brandon, I was definitely chasing your time on the board. Recently I have been hitting the 0930 a lot.

    For those interested in tracking the progress of our regional competitors click on the link below or in my name:

    Make sure you filter to the “Mid-Atlantic” region

  • Shane F says:

    Metcon 11:52 everything rx

  • chesley says:

    530 am to 530 pm. Not an easy transition.

    SB:90 (almost had 95 but failed on rep3)
    Metcon:13:52 rxd

  • Kevin N says:

    SB: 95
    METCON: 11:20 @ L2 & 53# KB

  • Grace Ann says:

    Thanks Paul for that link re: regionals. Also, in case anyone is interested in the NYTimes readers’ essays on why it is ethical to eat meat, here is the link:

    Six essays, all of which basically apologize for it or don’t answer the question. Enjoy – I didn’t.

  • Mike F says:

    SB: 85lbs
    Metcon: 12:29, level 2

    Good luck this weekend!

  • M.P.H. says:

    Wow, appreciate all the feedback and the reading suggestions (and the unexpected reference to monkey ass-for-meat exchanges!). @BC, I think you hit the nail on the head – to the average person without a science or medical background it can be difficult to know what or who to believe. You can read an article like the above HuffPo one and think, huh, this guy is a leading professor at Cornell, he must be a pretty intelligent guy. But then you can read a pro-Paleo article and think the same thing. In the end, I think you have to go with what you believe works for you, as you all mentioned. I haven’t read the China Study yet, but I do find it interesting that there are clusters of populations around the world that eat a very non-Paleo diet yet are very healthy and live longer lives than people in other similarly developed countries. @Nuge, I think that is where the elephant in the room comes into play – excess and too many bad food choices all around us. So, although the rural farmer in China may be on a diet that is far from what we consider Paleo, he is still far better off eating a crap ton of rice and bean curd than the average American is eating fast food, jumbo slice, bagels, and soft drinks, which are the main reasons I think there are so many people on rascals riding around WalMart.