Friday 100205
Order your Men of PCF Calender here. Get it signed at our Release Party next Saturday to benefit Wounded Warrior Foundation
Friday 5pm and 6pm are on. Only class tomorrow (Saturday) is 11am.
Upcoming Foundations:
Foundations with Siddharth Sawkar starting Feb. 16, Tue/Thu 8pm
Foundations with Tes Salb starting Mar. 2, Tue/Thu 6:30am
If these Foundations Classes don’t work for your schedule, you can sign up for Private Foundations by clicking here!
Upcoming AEP WODs:
Athlete Exchange Program WOD at Primal Fitness, Feb. 6 at 3:30pm
Athlete Exchange Program WOD at Crossfit Bethesda, Feb 14 at 1pm
Athlete Exchange Program WOD at Crossfit Reston (and Grand Opening!), Feb 27 at 1pm
5 Deadlift (295/195)
15 Burpees
5 Deadlifts
30 Box Jumps (20/20)
5 Deadlifts
75 Double-Unders
5 Deadlifts
Row 1000m
92 comments for this entry:
Leave a Reply - if you want a pic to show with your comment, go get a gravatar!
Men of PCF Calendar
Photos
-
Videos
CrossFit Journal
To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion.
February 4th, 2010 on 8:17 pm
Can the gym please be open tomorrow nite???
February 4th, 2010 on 8:47 pm
This is what I’m doing next time I go to NYC.
http://gothamist.com/2010/02/03/eat_for_free_or_die_trying_at_hill.php
February 4th, 2010 on 8:52 pm
Closing because of a little snow? WTF?
February 4th, 2010 on 8:59 pm
I agree Brian.
February 4th, 2010 on 9:14 pm
And I’m lobbying for one Saturday class too.
February 4th, 2010 on 9:18 pm
Fun looking WOD.
February 4th, 2010 on 9:21 pm
Gabe,
That looks awesome! I would so love to witness that!
February 4th, 2010 on 9:54 pm
Residents of 3000 Washington Blvd,
I’m going to do a 6:00 PM WOD in our apartment building gym. I’m thinking 15 min AMRAP of some body weight exercises. I know there are like 20 PCFers who live here. Who’s with me?
February 4th, 2010 on 10:01 pm
What no shirt less 5 k in 2 feet of snow planned? Im dissapointed.
February 4th, 2010 on 10:32 pm
Went to CF Invictus Thursday, alternating tabata of deadlift (60% of 1rm) and push ups. Did 122 at 165# (first two rounds of deadlifts at 175)
then hs holds and skin the cats. Good times.
February 4th, 2010 on 11:13 pm
C’mon, guys, we wouldn’t want Brian PCF to have to come in to open the gym in the snow, with that treacherous commute, and all.
February 4th, 2010 on 11:17 pm
hmm – well hoping my office closes early so I can rush out and make the 1pm WOD – we will see. Either way, Whole Foods was a complete zoo – literally out of vegetables! Anybody see that??
February 4th, 2010 on 11:29 pm
Lynette, he can leave the keys under the welcome mat.
February 4th, 2010 on 11:29 pm
Kyle, Yeah Dave and I braved Whole Foods around 8. The meat section and frozen vegetable sections were ransacked, too.
February 4th, 2010 on 11:33 pm
OMG whole foods was like a soviet supermarket. No veggies – of any kind. And NO BACON.
February 5th, 2010 on 5:07 am
Jason and I literally purchased the entire tray of black forest bacon at whole foods. Steve was there to see it. Sorry!
February 5th, 2010 on 7:22 am
you just can’t make this stuff up…
http://www.delish.com/recipes/cooking-recipes/whole-grain-breakfast?gt1=47001
February 5th, 2010 on 7:26 am
So noon and one are still on right? I’ll leave work early. Screw it.
February 5th, 2010 on 8:39 am
12:52 rx’d
February 5th, 2010 on 8:44 am
Thats the spirit Dan!
February 5th, 2010 on 8:47 am
At the Whole Foods this morning… Still crowded but I am happy to report that shelves have been restocked. Houston, we have BACON!
February 5th, 2010 on 8:54 am
15:16 rx’d. Strung together about 20 double-unders for the first time – unfortunately I was only getting 5-6 in a row the rest of the time. Thanks everyone for the encouragement toward the end.
February 5th, 2010 on 8:57 am
AEP WOD at Primal tomorrow at 3:30pm is cancelled.
February 5th, 2010 on 8:58 am
I went to Costco and purchased $400 worth of Bacon and other salted meats in anticipation of SNOWMAGEDDON. If your needs for Bacon are not met by the local stores I will be selling it from my apartment for $20 a pound.
February 5th, 2010 on 9:03 am
Someone sent me the video Vegas Mike did for Jason L’s last birthday….link in my name.
Tragic.
February 5th, 2010 on 9:10 am
For clarification. Last WOD today will be at 1:00.
February 5th, 2010 on 9:36 am
Who wants to go sledding tomorrow?
February 5th, 2010 on 9:39 am
Sledding sounds fun, but if the wind blows too high of drifts I may be able to make it even with the jeep…
February 5th, 2010 on 9:48 am
10:40 with 255lb deadlifts.
February 5th, 2010 on 10:09 am
Friday and Saturday classes are back on (except for the 12pm free class).
Thanks to Siddharth for volunteering to come in and coach.
February 5th, 2010 on 10:10 am
Athletes – don’t kill yourself to get to the gym. Days off are good.
February 5th, 2010 on 10:18 am
Siddarth is a rock star!
February 5th, 2010 on 10:25 am
So I tried posting this the other day, but it wouldn’t go through with an evite link (i’m sure all 10348973483 posts will randomly appear one day haha).
We’re going out for Zack’s bday on Sat Feb 20th at Whitlows and will head somewhere else in Clarendon after. Hope everyone can come!
February 5th, 2010 on 10:32 am
That would be around 9-ish
February 5th, 2010 on 10:34 am
I love Siddharth! I knew someone would come through. That’s why I brought my gym bag to work.
February 5th, 2010 on 10:37 am
Is it dodgeball or snowball fight saturday?
February 5th, 2010 on 10:47 am
Dodgeball with snowballs on Saturday. Bring it.
February 5th, 2010 on 10:47 am
Actually, we are just going to have everyone who shows up help us shovel out the box and our cars. Thanks in advance.
February 5th, 2010 on 10:53 am
Woot! Thanks Siddharth!
February 5th, 2010 on 11:05 am
Jay – can you send me an email at gmail, justincarter1010? Thanks.
February 5th, 2010 on 11:05 am
Snowball / Dodgeball at noonish on Saturday.
Bring you game blouses.
February 5th, 2010 on 11:08 am
12:10 RX
I LOVED this workout, but I was slow as hell on everything.
February 5th, 2010 on 11:21 am
13:06, scaled 145# DL, very sad “burpees”, and 2x single unders. But at least I conquered my fear of the “box” in box jumps, and jumped all 30 on the box instead of on an equivalent height set of weights.
February 5th, 2010 on 11:26 am
9:20 RX
My box jumps and row (4:40) were awful. It also took me 30 seconds to transition from last deadlifts to row. Good WOD.
February 5th, 2010 on 11:28 am
10:29 Rx’d. Double Unders were very good for me. Did 5 sets of 15…all unbroken. next time will shoot for sets of 25. Very happy with those. Everything else was slow. Felt generally good but tired today. Think swim WODs took something out of me. ready for a rest day.
February 5th, 2010 on 11:33 am
7:53 as rx’d…thanks for help Rick on my double-unders…apparently the brain has still forgotten how to do these
February 5th, 2010 on 11:47 am
Please make the Saturday WOD include Virtual Shoveling to go with the Real Shoveling that we will all be doing.
February 5th, 2010 on 11:59 am
Aaron, I aint shovelling nothing. Embrace the stuck.
February 5th, 2010 on 12:02 pm
I don’t think Drew reads this thing, but Lamebook said it was his birthday so…
Happy Birthday Drew!
February 5th, 2010 on 12:19 pm
Siddharth is my hero. So excited for snow + PCF + dodgeball + superbowl sunday. This will be the greatest weekend ever.
February 5th, 2010 on 12:20 pm
Change.1: Friday 5pm and 6pm are still on. Saturday is just one class at 11am.
February 5th, 2010 on 12:40 pm
I heart Siddharth
February 5th, 2010 on 12:50 pm
I guess spider monkey will need to become a snow monkey for the weekend…
February 5th, 2010 on 12:58 pm
Siddharth is my hero!! Pretty sure even in a blizzard I’ll be able to trek across the street to the box tomorrow. Very excited.
February 5th, 2010 on 1:08 pm
Someone may need to take me in tonight if I can’t get home.
Fair warning- I snore and I sleep with just socks on.
February 5th, 2010 on 1:13 pm
10:06 Rx
February 5th, 2010 on 1:14 pm
13:02
Deadlifts at 165 lbs and only 20 du.
February 5th, 2010 on 1:18 pm
Everyone:
tonight’s happy hour/ party for my Uncle Sam’s Misguided Children going away at Ragtime in Courthouse @ 7:00 is still on. If you have questions about location, snow drifts, etc, call or text me @ 443-834-4283. email is a.wesley.walker atgmail
February 5th, 2010 on 1:19 pm
10:39 145#
February 5th, 2010 on 1:22 pm
19:45 with 1000m run. Sloooowwwww run.
February 5th, 2010 on 1:22 pm
Good luck Andrew!
February 5th, 2010 on 1:37 pm
Siddharth, you’re the man!!
February 5th, 2010 on 1:56 pm
Thanks siddarth!
February 5th, 2010 on 2:32 pm
It’s really awesome that Siddharth is going to trek in to run the class. I hear he has pulled out his snowshoes. If I can make it over I’ll be there tomorrow. I ready for a good snowball fight!
Enjoy the snow everyone!
February 5th, 2010 on 2:33 pm
It’s really awesome that Siddharth is going to trek in to run the class. I hear he has pulled out his snowshoes. If I can make it over I’ll be there tomorrow. I’m ready for a good snowball fight!
Enjoy the snow everyone!
February 5th, 2010 on 2:35 pm
8:02 with 150 single unders subbed for double unders.
February 5th, 2010 on 2:44 pm
9:18 as RX’d..happy with the first 2 rounds since they were unbroken. the double unders i had to break up because i was smoked and the row was absolutely horrendous…
Thanks Vaughn and Neda for sticking with me on the row
February 5th, 2010 on 2:48 pm
10 something. Vaughn’s coaching distracted me sufficiently to not hear/remember my time. Thanks Lumberjack. This WOD was awesome.
February 5th, 2010 on 2:56 pm
12:something with 155. Really slow, but I did all 75 DUs which is a first for me, so that took awhile considering how much extra work I am doing with the whole single-double rotation, but they are A LOT better than just a couple of weeks ago so I’ll take it. Row was terrible. Nothing else to say about that.
February 5th, 2010 on 3:19 pm
12:39 @ 225 dl’s- damn DU’s!! Took it a little easy on sore back…
February 5th, 2010 on 3:44 pm
10:3X – Happy with my row and DU’s but took it light on my back for the DL – 195.
February 5th, 2010 on 3:46 pm
8:18 Rx’d
-Box jumps smoked me and the row was pretty miserable
February 5th, 2010 on 3:51 pm
12:58, 125# DL, Single/Double DU’s
February 5th, 2010 on 3:54 pm
Did the wod at Invictus again, great box! Good people and they don’t charge you if you’re a member of an affiliate somewhere.
Press 4x(2-4 reps) got up to 3 reps of 105, the failed at 110.
Pistols 8-8-8-8 down to a box and up
rest
5 rounds for time:
max rep pullups
30# slam balls
(have to do 30 total reps each round and at least one of each movement)
12:35
February 5th, 2010 on 4:09 pm
@Kassi in San Diego
Beware, the snow monkey will send snow your way…
February 5th, 2010 on 4:15 pm
Awesome job to everyone earlier today!
8:52 Rxd
Andrew, I will be sure to make it tonight. F this weather..
On a side note, put together and tried the recipe for the “Liquid Fat” bomb. It can be found on the article posted yesterday about paleo side effects.
-Half cup of heavy cream
-Half cup of coconut milk
-1 whole egg
-1 Tbs. Vanilla extract
-Ice
It calls for splenda too, but had none. Oh,well. I had my doubts but it is pretty good. Tastes just like a regular milk shake.
February 5th, 2010 on 4:26 pm
7:04 rx’d
February 5th, 2010 on 5:11 pm
Spider Monkey, with all the bulk you’ve put on recently, you’re not very spidery anymore, anyway. I do believe you’ve outgrown that nickname.
February 5th, 2010 on 5:14 pm
Best of luck Andrew!
February 5th, 2010 on 5:40 pm
Gabe, you totally crushed it, we didn’t have watch, but it must have been under a minute….
February 5th, 2010 on 5:44 pm
Vaughn, that’s what she said.
Also, I completed the DUs rx’d without quitting. I got 17, 1, 1, 1, 15, 1, 1, 1, 12, 10. FML
February 5th, 2010 on 6:03 pm
Siddharth u could stay at my place but the only open bed is the dogs bed and you will have to wear at least three socks. Otherwise no problem. I live right across from ragtime.
Seriously let me know if you need it.
February 5th, 2010 on 6:41 pm
10:50 rx’d weight, but used the modified jump rope. I thought I got one double under later, but no one saw it and when I tried again with people watching (so to speak) I couldn’t do it…
February 5th, 2010 on 6:43 pm
13:28 with 225 lbs and 150 SU
This wod was awesome, and Siddarth is the best coach ever. Chez Carner has a spare bedroom if you ever need it.
February 5th, 2010 on 6:47 pm
Vaughn,
I saw the double under..you got 1
February 5th, 2010 on 7:05 pm
8:27, rx’d
Fun WoD.
February 5th, 2010 on 7:09 pm
Also: thanks Siddharth!
February 5th, 2010 on 7:09 pm
Looking good Vaughn.
February 5th, 2010 on 7:44 pm
hey, question for you guys/gals who have gone paleo (especially if you go ‘grass-fed’)- how much does a week’s worth of food cost, give or take? i imagine eating all of that meat would get quite cost-prohibitive…?
February 5th, 2010 on 8:56 pm
9:46 Rx’d
This was a very well crafted WOD.
February 6th, 2010 on 12:30 am
12:34/ 135# DL
February 7th, 2010 on 8:52 pm
19:08: 245DL, 1000M run instead of Row, Double unders were way slow, but I got them all.