Friday 090515
Tonight’s the night, Jen Conlin’s going away party, 7 pm at the box. Jen will be coaching the workout we named after her at 5 pm and 6 pm. Jen has been the spark plug of Potomac Crossfit since before Day 1, and we know we’re loosing an irreplaceable part of the team. Have fun in Connecticut Jen, you will be missed.
“SuperWhite”
For Time:
3 Rounds
5 Dumbbell Renegade Man Makers, 35/25 lbs
10 Pullups
10 Ring dips
10 One handed Kettlebell/Dumbbell Swings (5 Each Hand), 55/35 lbs.
One Lap Bear Crawl
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Photos
May 14th, 2009 on 8:26 pm
Jen,
You’ve been a great trainer to work with and a great friend since we met last August. Thanks for always keeping things lively.
See you tomorrow night!
May 14th, 2009 on 9:03 pm
Jen,
I’m so sad you are leaving, but so happy for you!!! Thanks for all the support, help, ass kicking, etc! You inspire me! See ya tomorrow night.
May 14th, 2009 on 9:10 pm
Jen,
Thanks for never letting me slack and always pushing. You will definitely be missed. Also, thanks for helping Lauren in Foundations.
May 14th, 2009 on 9:14 pm
thanks to everybody that asked if they needed to bring something to the party but we’ve got it covered…and by covered I mean my slacks, bow tie and suspenders have been pressed and the C&C Music Factory is ready to go.
May 14th, 2009 on 9:34 pm
This WOD is also known as “death to shoulders”…ie..i wouldn’t miss it for the world
We are going to miss you Jen!
May 14th, 2009 on 10:00 pm
Jen, when during this WOD do we “just walk” back and forth with a 45# plate over our head with active shoulders?
I can’t make it out tomorrow night but will do this in the morning and think of your warmups. And encouragement and teaching. Thanks, and good luck in Connecticut!
May 14th, 2009 on 10:24 pm
Jen,
So sorry to see you leave, you’ve been an awesome coach! As much as I will miss you, I will not miss the bear crawl or farmers walk morning warmup.
Sad to miss your party – I’ll attempt your workout in FL (maybe) and drink some beer (definitely) for you.
May 15th, 2009 on 2:17 am
Jen, what’s up with the horn’s on our KBs? We’ll miss you and your awesome warmups! Group jumprope anyone?
May 15th, 2009 on 2:17 am
HM-
This is for you:
http://www.nytimes.com/2009/05/15/nyregion/15carlyle.html?_r=1&scp=2&sq=carlyle&st=cse
I’m just saying…
May 15th, 2009 on 3:34 am
Zack – Good one.
Jen – You know that I can’t say enough. You’re my girl. Gator and I are really really going to miss you. He’s actually crying right now. I’ll see you tonight but I think that Gator has a date. Love u.
May 15th, 2009 on 6:27 am
OK, the carnage from the 0530 class was a beautiful site to see. Let’s see how 0630 goes.
I recommend reviewing the video for manamakers and also the Jeff Martone video on KB one-handed swings changing hands.
http://media.crossfit.com/cf-video/CrossFit_MartoneKBSwingBasic8.mov
May 15th, 2009 on 6:33 am
This comment is for Scott Q. in Pakistan. SO Rich came in was complaining from the start about doing this workout. His name went on the board, and then he wussed out. So, next to his name, I wrote DNF…then I realized, he didn’t even start, so we have a new term for our boy Rich. DNS (Did Not STart), which is way worse than DNF.
May 15th, 2009 on 7:01 am
Hey All,
Thank You. It’s been a great ride and I hate good byes. I’ve had a blast coaching the AM classes, mostly the warm ups! I had no idea I would make the friends I’ve made during this adventure.
And this has been an adventure, in growing up as a coach, as a person and all that shit.
So as to not get mushy….Make sure You all do one thing for me….Have fun getting fit! And….Lift Heavy shit fast ladies!
Love,
Jen
May 15th, 2009 on 7:02 am
Curtis,
You’re my boy! I just think the world of you as a person and a coach. Keep on Keeping on!
Cheers!
Jen
May 15th, 2009 on 7:03 am
One point of clarification…it should be DNS as Rx’d because I flat out did it in style
I hate rest days…especially forced ones.
May 15th, 2009 on 7:05 am
HM,
Who knew you and I would become friends? Could two people be more different? Ha! I’m going to miss hanging a bucks with you and the “G” man. But you know you can text me all the time I’m up when you are. Thanks so much for your help and support these last months it’s like we’ve been friends forever!
Now….Get your ass to PCF and pick up heavy shit!
Love ya!
Jen
May 15th, 2009 on 7:07 am
Siddarth, Brother keep my warm ups alive! Group jumprope being one of the best yet! WHoot. You must make a trip to http://www.crossfitwatertown.com and WOD with us!
May 15th, 2009 on 7:12 am
Jen, don’t go! We’re way cooler than anybody in Connecticut!
Maybe Rich was resting up for the Newport Crippler…
May 15th, 2009 on 7:33 am
Siddharth -
$%^&*()#$%^&*()
May 15th, 2009 on 7:48 am
That workout definitely had Jen written all over it; maybe the most awake person ever in the morning with amazing technique yelling while drinking a Guine…coffee, yeah, coffee…thanks for everything.
14:01, not RX’d, Bear Crawls are not awesome.
May 15th, 2009 on 8:14 am
Jen,
Thanks for all. This place is WAY better than the balance gym. I WILL NOT miss the warm ups and I HATE bear crawls but will do them for you. All the best. V/R Joe Adams
May 15th, 2009 on 8:53 am
Jen,
We’re gonna miss ya; but every now and then we’ll all gather in a one-footed morning med ball circle in your honor. Thanks for all you’ve taught me.
superwhite: 13:05 with:
25# dbs
reg. kipping PU
blue band ring dips
35# kb
May 15th, 2009 on 9:04 am
40# dumbbells, CTB pullups, finished in 14:something. I spent a lot of time redoing pullups to get CTB. That was three days of super-intense WODs for me. I feel awful/awesome!
Good luck, Jen. I wish you the best.
May 15th, 2009 on 9:15 am
Best of luck Jen. Your enthusiasm in the AM and awesome warmups made so glad/ pissed I was at PCF at 0530.
I can’t make it tonight, but I will always remember to pour out a little Guinness for my homie.
May 15th, 2009 on 9:39 am
Superwhite: 16:53 as Rx’d. Need to work on intensity. Also apparently need to work on being a Renegade Man.
Jen – again, sorry I can’t make it out tonight, but have a blast. You will be missed!
May 15th, 2009 on 10:00 am
If anyone wants even more of an ineffective work day, please visit:
http://www.textsfromlastnight.com
I haven’t produced much work product since opening this website yesterday. That is all.
May 15th, 2009 on 10:33 am
18:12.
May 15th, 2009 on 10:41 am
MikePCF – I love it! And I am still proud to have at least DNFed only on the last event, shout out to my DNF brother Guch, wha wha!!
Rich S. – ha, I love it that you DNS as Rx’d.
Although, I am totally pulling a DNS for two reasons; one, it is 110 degrees with the heat index; two, some local stole our pull up bars. Literally, cut them down at waist height with a blow torch and made off with my pull up bars. WHO DOES THAT??!!
Forced rest day as Rx’d
May 15th, 2009 on 10:49 am
Jen,
I’m going to miss you! However, I’m not going to let you go completely; there is a KB competition in September that I am going to start training for, you in?? I’m very happy for you and will definitely try to take a road trip up that way in the near future. HHhmmm… maybe we can set up a PCF vs. Watertown Hooverball Tournament. :O) (I’ll be setting up the first game of the season soon.) I say that’d be an Extreme road trip! You are awesome and will be missed terribly!
tes
Tes
May 15th, 2009 on 10:58 am
Tes, That hooverball take on sounds good! I know CFW will bring it!
I of course what to get back to each and everyone of you for your kind comments….but I’ve got to pack!
It makes me very happy that you love/hate my warm-ups…Group warm ups make for fun times!
I’m also happy that you can/could catch my passion for CrossFit at O dark thrity!
Cheers!
May 15th, 2009 on 12:54 pm
Jen,
So sorry Aaron and I will miss your shin dig tonight, but we’ll be rehearsing that whole wedding thing. Best of luck in CT – I’m sure we’ll see you around.
Erika
May 15th, 2009 on 12:58 pm
Scott Q,
I briefly heard Rich S. talking about sabatoging your workouts the other day. He may have sent someone to remove your pull up bar. Check to see if you still have your jump rope, your abmat and your rings.
Jen,
Best of luck to you.
May 15th, 2009 on 1:19 pm
17:52
Renegade Man Makers 40 lbs (cuz they were out of the 35s)
blue band pullups
kw swings 35 lbs.
May 15th, 2009 on 2:11 pm
This was hellish.
14:30ish, I think. CTB pullups.
May 15th, 2009 on 2:54 pm
We all know Scott never had a jumprope in the first place…
May 15th, 2009 on 4:22 pm
Kassi – that stuff is better than drunkdial.org by a long shot.
May 15th, 2009 on 5:47 pm
Jen, thanks for all the laughs and the joke on Curtis, it was priceless. You are a tough act to follow, I will miss our eat “dates”. If you come out to Vegas remember, what happens in Vegas, stays in Vegas. Take care of yourself.
Mike
May 15th, 2009 on 6:17 pm
8:32 with 40lb DB and CTB Pullups. Great combination!
May 15th, 2009 on 6:56 pm
9 something rx’d
May 15th, 2009 on 6:59 pm
13:39 as rx’d. This was brutal. And since we’re posting funny links, I figured I’d contribute: http://www.hulu.com/watch/72434/saturday-night-live-motherlover
May 15th, 2009 on 10:12 pm
14:35 – tan band for pull-ups and dips.
jen, you will be missed!
May 15th, 2009 on 10:27 pm
Jen-
I am really going to miss hanging out with you after our 0930 class getting all the gossip, I mean…”stretching”. You have to promise to come visit after I do my first muscle up (or maybe before since that might take a while!) Thanks for yelling at me when I am trying to slack off while Curtis is looking the other way! I’ll miss you tons!
May 15th, 2009 on 11:02 pm
Jen, best of luck to you and vote “punaro” in november!!! Come back and see us soon.
May 15th, 2009 on 11:03 pm
Thanks Jen!
11:45 30lb man maker, 40 lb one arm kb swing
last round blue band on pull ups, tan band on dips
May 15th, 2009 on 11:14 pm
11:01
Best of luck Jenn, thanks for everything!
May 16th, 2009 on 12:51 am
hahahah….so true Rich, so true
May 16th, 2009 on 8:09 am
13:53 as RX’d.
May 16th, 2009 on 11:11 am
15:16
30 Lb DB, 45 KB
May 16th, 2009 on 5:32 pm
9:34 or something.
Bear crawls are not natural for humans. We are definitely bipedal for a reason.
Also, good happy hour last night and good luck again Jenn.
May 16th, 2009 on 7:12 pm
20# manmakers
10 dead hangs w/ green band
10 ring dips w/ blue
11:28
May 16th, 2009 on 8:05 pm
18:44
May 17th, 2009 on 10:13 pm
uhm, I didnt know what a man maker or bear crawl were so I made my own subs
3 rds
10 PP 30# KB in each hand
10 Pull ups (blue band)
10 Ring Dips
10 KB swing 25#
10 Front Squat 35# each hand
16:30