1000/1700
Rxd
Skill work Tabata Style
Tabata Pullups
Tabata Med Ball Cleans
Tabata Ring Dips
Tabata Double Unders

The Pack
Tabata Double Unders
Tabata Pullups
Tabata Med Ball Cleans
Tabata Ring Dips
Post total number of reps per skill to comments.

Athlete Note: If you suck at Double Unders, do them first. If you are good at Double Unders, do them last.

1100/1800
Crossfit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift
Post loads to comments.

Compare to 090904.

Potomac Crossfit Seminars:

Paleo/Zone Cooking with Alison McConnell, Nov 7, 1:30-4:30pm. Click here to register.

Gymnastics Seminar with Rupert Egan, Nov 14, 5:00-7:30pm. Click here to register.

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Potomac Crossfit Foundations Classes:

Foundations with Tes Salb, 6:30 am beginning 11/10, click here to register.

Foundations with Chad Pierce and Alison McConnell, 8 pm beginning 12/1, click here to register.

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“Team CIndy”

In teams of 2, each team must alternate running 800m for 3 rounds. While the other team member is waiting, he/she is completing as many rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats) as possible. Athletes will pick up where the other athlete left off in Cindy and continue to pass off Cindy from one athlete to the other, so the team has one total Cindy score and one total run time. Scoring = Total reps of Cindy multiplied by 10. Divide that product by total time in seconds.

Post team score to comments

PCF Seminars:

Paleo/Zone Cooking with Alison McConnell, Nov 7, 1:30-4:30pm. Click here to register.

Gymnastics Seminar with Rupert Egan, Nov 14, 5:00-7:30pm. Click here to register.

Crossfit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift
Post loads to comments.

Compare to 090904.

We’ll be having this same WOD Sunday at 1100/1800 if today is your rest day and you want to make it up.

What is Success by Brian PCF

“Start by defining success first. Then get to work.” -Doug Chapman, Hyperfit USA

Doug Chapman is a colorful guy. His boxes (yes boxes, plural) are huge and packed and in the suburbs of Detroit. In the signup portion of his website is the following:

“There is no drop in or “check it out” time. Everything you need to know is right in front of you. If you would like to come learn more about what we do, send us an email and make an appointment to go through your introductory session. Please do not call and ask about price. We don’t compete on price; we compete on quality, skilled professional coaching and training.

There are plenty of places out there A LOT cheaper. You get what you pay for. Please check out the lower price places before you come to us, so you KNOW what you are getting. If you are looking for value, then you are in the right place.

We forge elite commitments… “

Success for Doug is not to get every single person into his box that he possibly can. Success is getting that 1 in 20 that will try Crossfit, see it’s value, and stick with it. There will be a lot of hurdles in the way of any athlete that tries Crossfit: time, money, and pain being the first three that come to mind.

But what do you get out of that? Where else in life do you get a specific task to accomplish, a specific metric that defines your success, and instant feedback on that task qualitative and quantitatively? Where else do you get to measure success?

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Checkout Potomac Crossfit’s Gymnastics Seminar with Rupert Egan and Stephen Douglass! Rupert and Stephen have arranged for PCFers to use the Capital Gymnastics Training Center on Saturday, November 14th, so we can get a chance to work on our gymnastics skills and progressions in a top notch training facility. We’re limited on spots, so register now by clicking here.

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New daytime hours effective Monday, 2 November:

0930 WOD

1100 Skill Work

1200 WOD

1300 WOD

So no more Open Gym from 11am-2pm, but 11am-12pm will be individualized skill work. This can take the form of Gymnastics, Olympic Lifts, Stretching and Rollout, etc. It is not designed for “I want to do Fight Gone Bad”. Contact Curtis for details.

0530/0630/0930/1100-1400/1700
5 rounds for time
Run 800m
Rest 2 minutes between each round
Post splits to comments.

1800
Back Squat
5-5-5-3-3

1900
Pressing through 180 degrees: Shoulder Press, Bench Press, Ring Dip.

Fight Gone Bad IV from Potomac Crossfit on Vimeo.

Half-”Angie”
For time:
50 Pullups
50 Pushups
50 Situps
50 Squats
Post time to comments.