RSS“Barbara”
5 rounds for time, rest 3 minutes between each round:
20 Pullups
30 Pushups
40 Situps
50 Squats
Post times for each round to comments.
A Performance Based Comparison of Kettlebell Method, Crossfit Journal
Basic Kettlebell Swing, Part I, Jeff Martone…[wmv][mov], Crossfit.com
Great job everybody that came to the Kettelbell Seminar on Saturday!
Next block of Foundations starts next week, you can click here to see the schedule and sign up.
WOD today at 7 pm, for Members and Foundations Athletes.
For Time:
21 Deadlift, 3/4 Bodyweight
60 Situps
400m Run
15 Deadlift, 3/4 Bodyweight
40 Situps
400m Run
9 Deadlift, 3/4 Bodyweight
20 Situps
400m Run
Post time to comments.
So you don’t think I can use the Terminator to illustrate the dangers of high carb diets?
Famous People from Washington DC.
The James Bathurst Gymnastics Seminar, Nov 09th, is attracting a lot of attention. I would sign up ASAP if I were you!
Members WOD
Snatch
1-1-1-1-1-1-1
Post load to comments.
Free WOD at 10 am. You must register here to attend.
Max rounds in 20 minutes:
12 Burpees
12 Pullups
Post rounds to comments.
Capacity, Standards, and Sport by Tony Budding
You’re going to use my poo for what?
If you say “Putin” three times in the mirror, he will appear and eat your soul.
Last chance to sign up for Jen Conlin’s Kettlebell Seminar on Saturday, 04 Oct, 12:30 pm - 3:30 pm. Get in before it’s too late or you have to live with having never experienced the exquisitely performed one arm kettlebell snatch - tragic, tragic, tragic…
“Jackie”
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
Post time to comments.
Fundamentals, Virtuosity, and Mastery: An Open Letter to Crossfit Trainers, August 2005
The Kipping Pullup with Jon Gilson: Part 1, Part 2.
Cordain v. Campbell - The Protein Debate
Eat Local - Eat Wild.
Need to find locally grown, grass-fed meats in Arlington and Washington? You do, you just might not know it yet. Here’s a quick list of the ones I’ve been to and links to a complete list:
DuPont Circle Farmer’s Market (Sundays, 9 am-1 pm, year round) and 14th and U Farmer’s Market (Saturdays, 10 am - 2 pm, Jun 2 - Nov 24). Since I live in Columbia Heights, these are the two most convenient markets for me. I currently buy almost all my beef at the DuPont Market and all my pork from the 14th and U Market. The beef has been decent for the price, but the pork at the 14th and U Market (there’s only one booth that sells pork) is unbelievable, I’ve never had better.
Consolidated list of DC Farmer’s Markets.
Clarendon Farmer’s Market, Wednesdays 2 pm - 7 pm, open year round. I’ve checked this out once or twice, there is only one meat vendor there, Babes in the Woods. The Market website is really bad. I haven’t bought any of the meat from these folks, as I am very happy with my dealer on 14th and U.
Consolidated Arlington Farmer’s Market Listing (almost all of the market websites are horrible).
Wherever you are, you can probably find a farmer from Eatwild.com. Also, there are some farms that will air-mail your meat to you in dry ice. I’ve tried both Blackwing.com and US Wellness Meats. I haven’t had Blackwing in a while, but when I did the meat was decent and the packaging was good. I tried the US Wellness Meats one time and was very unhappy with the packaging, some of the meat was pretty badly freezer burned because of cheap, thin plastic.
I’ll be giving the Polyface Buying Club a try in November. There are currently only openings in their South Arlington Buying Club. Basically how this works is you place an order online, then the folks at Polyface drive up to one members house and you have a window of two hours to come to that house to get your stuff. Everything comes frozen except for eggs. From reputation and research, this is probably the best meat for the price you are going to find available in and around Arlington. Also, Joel Salatin sounds like a badass. Polyface is listed on the Courthouse Farmer’s Market website, but I haven’t been there so can’t confirm if that’s true.
If anybody has input on these markets or vendors, post to comments.
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This weekend’s another big weekend at Potomac Crossfit: Jen Conlin’s Kettlebell Seminar on 04 Oct, 12:30 pm - 3:30 pm. Be sure to get in there if at all possible - you will become a ninja of the Kettlebell!
In honor of “Jeremy”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Post time to comments.
What do we at Potomac Crossfit want from our athletes? Read Characteristics of a World Class Trainee, by Andrew Thompson. We will make you better, healthier, stronger, but you have to make the commitment to show up and put out. Leave your ego at the door, show up and train like your life depended on it - because it does.
For time:
400m Run
50 Walking lunges
400m Run
50 Squats
400m Run
50 Box jump
Post time to comments
From Obese to Athletic, a Crossfit Success Story.
Fight Gone Bad 2008 from Potomac Crossfit on Vimeo.
UPDATE: Zone/Paleo info for our Foundations Athletes:
Crossfit Journal #21: Zone Meal Plans
42 Ways to Skin the Zone, Robb Wolf
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post time to comments.
Bodybuilding will make you sick and weak, Crossfit will make you strong.
Overhead Squat
3-3-3-3-3-3
Post loads to comments.
Don’t know what to get that special someone for the holiday season? How about Potomac Crossfit Gift Certificates, available online now!
Thanks to everybody for coming out to Fight Gone Bad yesterday - great crew of people to get tore up with!
We’ll be holding a WOD Class for Members/Foundations Athletes at 7 pm today. Two WODs will be offered, depending on if you did Fight Gone Bad yesterday:
Did FGB:
“Helen”
3 Rounds for time:
400m Run
21 Pullups
12 Kettlebell Swing, 1.5 pood
Post time to comments.
Didn’t do FGB:
“Badger”
3 Rounds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
Nicholas Nassim Taleb on the fall of Fannie and Freddie Mac. Post thoughts to comments.
We’ll be running WODs at 9 am, 10 am, and 11 am that are open to anyone. We would greatly appreciate anyone who is planning to attend to DONATE NOW to Athletes for a Cure and the Wounded Warrior Fund.
“Fight Gone Bad”
3 Rounds, 1 minute each:
Wallball, 20 lbs
Sumo Deadlift Highpull, 75 lbs
Box Jump, 20 in.
Push Press, 75 lbs
Row, calories
Rest
Post total reps/calories to comments.
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