Skillwork Classes with Tes:

The Kipping Pullup, 11/4 at 0530 and 1900. Click here to register.

The Handstand, 11/9 at 0530 and 1900. Click here to register.

Jumprope, 11/16 at 0530 and 1900. Click here to register.

The Deadlift, 11/18 at 0530 and 1900. Click here to register.

5 Rounds for time:
15 Sumo Deadlift High Pull, 75/55 lbs
Run 1 Lap
Post time to comments.

20091017 Mid Atlantic Hopper Challenge from Potomac Crossfit on Vimeo.

What’s harder than Fran, Cindy, and Barbara combined? by Alison PCF

We bang on this drum a lot, but you can’t appreciate the importance of solid nutrition until you improve yours and see the other side. You may think you eat well — and tell your coaches as much — but the
hard truth is that most of us do not. Don’t get me wrong: it’s a difficult struggle, much harder than the most grueling WOD that pops up at PCF. That’s because it’s a near-constant challenge. If you’re
doing it right, it’s an uphill climb for the first few months. It requires time, energy, and money. To boot, we’re all different. Some thrive on discipline, while others respond better to moderation.

Whatever your needs, we have the resources and knowledge to help you take steps in the right direction. How many you take is up to you. Give your eating habits an honest ponder, talk to a coach, take a
seminar… Get on it!

Sign up for Alison’s Zone/Paleo Cooking Seminar by clicking here.

Also just announced, Potomac Crossfit Running and Endurance Seminar with Jon Matzner. Click here to register.

One more addendum: Please go through the Lost and Found next to the cubbies and the Water Bottles stored at the top left of the cubbies. We’ll be throwing all this stuff out at the end of the week, so check to see if you have anything in there.

Push Jerk
5-5-3-3-1-1
Post loads to comments.

Run 5K
Post time to comments
Compare to 090923.

0530/0630/0930/1200/1300/1700
AMRAP in 15 minutes of:
5 Squat Clean, 135/95 lbs
15 Situps
Post total number of rounds to comments.

1800
Push Jerk
5-5-3-3-1-1

1900
Double Under and Handstand Pushup skill work

Our local Police, Fire, and Sheriff’s Office is holding a fundraiser on November 8th at the Westover Shopping Center, the “Be Brave and Shave” event. Come by and get your head shaved and/or donate here.

Upcoming Foundations Classes:

Foundations with Tes Salb, Tue/Thu at 6:30 am, starting 11/10.

Foundations with Chad Pierce, Tue/Thu at 8:00 pm, starting 12/1.

Upcoming Seminars and Skill Classes:

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

The Handstand with Tes Salb, 9 November, 5:30 am and 7:00 pm. Click here to register.

PCF Gymnastics Seminar with Rupert Egan, 14 November, 5:00-7:30 pm at Capital Gymnastics. Click here to register.

PCF Running and Endurance Seminar with Jon Matzner, 15 November, 1:30-4:30 pm. Click here to register.

Jumprope with Tes Salb, 16 November, 5:30 am and 7:00 pm. Click here to register.

The Deadlift with Tes Salb, 18 November, 5:30 am and 7:00 pm. Click here to register.

Two Admin Notes:

1. Please look through the Lost and Found today (next to the cubbies) as we’re throwing out everything in there at the end of the day.

2. If you have a training and/or diet blog, please post the link to comments so we can consolidate them.

“Nasty Girls”
3 rounds for time
50 Squats
7 Muscle-ups (sub: 21 Pullups, 21 Dips)
10 Hang power cleans 135/95 lbs
Compare to 090111.