Friday 100305
The owners and staff at PCF would like to wish Curtis a fond farewell. Curtis will be leaving PCF as an owner and coach. We all wish him the best. Curtis will continue to coach through March, and then we will be altering the day time schedule starting in April, stand by for more information.
For those that are interested in competing for the Crossfit Games Affiliate Cup, please read the following PCF Affiliate Cup Team Policy. If you have questions, email Brian and Aaron.
4 Rounds
5 Power Snatch (135/95)
10 C2B Pull-ups
40 Double Unders or 20 Box Jumps (20)
Post times to comments.
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Photos
March 4th, 2010 on 8:56 pm
Curtis, say it isnt so, now how am I gonna get educated on crappy music and bad beer…..
March 4th, 2010 on 9:22 pm
Football update!
Alrighty kids. It’s 99% certain that we are in the league so we need to get ourselves in gear.
First off, there is only space for 25 people on the roster. I was told repeatedly that this league relies on its female players so I would like to make sure at least 6-8 of those spots are women who are comfortable being in a very physical league. The females can block and it is hands up contact, so expect to be hit and hit back. I’m going to throw this out there bluntly – we need ladies who are small and fast, but also big girls on the line to block. So if running isn’t your thing, that’s fine. If you can stop someone’s forward progress, that’s good too!
There are a TON of rules to go over but I will leave that until later. I know a lot of guys expressed interest in this league. I will have to cap the number of spots and will try to be fair about it. You have to be an Arlington resident because it’s an Arlington County league and I need to submit copies or drivers licenses! I would like players who have a fair bit of experience playing in co-ed flag leagues and who can commit to showing up the WHOLE season. I’m not doing this to go crazy on Saturday afternoons hoping people will show up.
Basics:
League cost: ~$950 plus tee shirts and flags (we may be able to get these from Jamie). This means with a 25 person roster, expect to pay about $40 per person
Season: Games are played on Saturdays between 2-9pm and go from March 27-June 20 (playoffs). I will ask for a bye week on March 27 since I know many people will be at sectionals. If you can’t come once or twice, no biggie. We’ll have a huge team (hopefully).
Team name: We need one. But I’m sure one will emerge quickly thanks to the blog.
Team colors/tee shirts: We may want to see if PCF has remaining colored tees or see if we could order some more. Maybe we can even cut a deal since we will be representing PCF on the field every week. Brian may wait to see how the first season goes before he agrees to that one
Positions/QB!!!: Please let me know what your skill level and experience is when you email me. I don’t mind doing the logistics for the team but we are going to need a QB who can read the rules and run this team. I will pass on as much as I learned from the mtg, but it’ll be a sharp learning curve for us all. If we don’t have a QB, we don’t have a team. I’ll send the link for the rules to the team once we are set up.
Scrimmage: So at the captains mtg today I met another new team that could use some practice applying this league’s rules (different from CAN, K&K and Fairfax if you happen to play those). I will try to set up wknd or midweek games with his team before the season to get ourselves situated. One of the other team captains (and a seasoned ref) offered to ref for us.
Phew I think that is it. And in case someone out there doesn’t yet know my email…sdichiara at gmail. I will let people know when we’ve reached capacity. PCF Mike, Paul, Red and Sally I already have on the list. You don’t need to email me again.
March 4th, 2010 on 10:39 pm
Curtis – I echo Vegas’ sentiment. What’s the point of taking day’s off so I can come in during the day without you? I am saddened.
I suppose the positive though the other coaches are now one step closer to being the most desirous coach by female athletes.
March 4th, 2010 on 10:40 pm
A few people asked me about a song that was played during the Wednesday morning WODs.
It’s called “how you like me now?” by The Heavy
Check out their performance on Letterman. Good stuff
http://www.youtube.com/watch?v=Ds3yl7YjVyM
March 4th, 2010 on 10:44 pm
Oh, and who’s going to see the Dropkick Murphy’s next week? This guy.
March 4th, 2010 on 11:08 pm
Curtis,
Snow days won’t be the same without you.
March 5th, 2010 on 7:24 am
Curtis – I second Gabe’s sentiment.
I think I have a couple of “mental health” days coming up in March
Good luck with your new endeavors!
March 5th, 2010 on 7:31 am
Curtis – what will I do without my mid-morning DMB WODS? Glad you are staying thru March and that my spring break is the last week! You will be missed!
March 5th, 2010 on 7:33 am
Brian- you ignored me yesterday… but I know that you will keep your promise today. Do you remember what it was?
March 5th, 2010 on 7:53 am
Say it ain’t so Curtis!
March 5th, 2010 on 8:13 am
12:51 — Snatch = set 1 @ 135, sets 2, 3, 4 = 115. CTB pullups & DUs.
Brian PCF — thanks for the help, and could you please post the info re: posture?
Thanks!
March 5th, 2010 on 8:23 am
Reposting from last night, in case anyone missed it — in the PCF fridge today:
* Caramelized sweet potato purée (ingredients: sweet potato, farm-fresh butter, pork lard). $5 for a 1# container.
* Fresh ricotta (handmade by yours truly, ingredients: grass-fed whole milk & cream, lemon juice, salt). $10 for a 3/4# container.
First come, first serve! Cash or check goes in the grey payment box on the wall.
March 5th, 2010 on 8:36 am
If you happened to take home a pair of size 13 Do-Win WL shoes on Wednesday or Thursday, can you double check that you didn’t grab mine? I colored in the little “Do-Win” on the heel in red so it should be pretty obvious.
Thanks!
March 5th, 2010 on 8:41 am
I need some help on Saturday building PCF’s Olympic lifting platform. It shouldn’t take too long, it is mostly just gluing and screwing down the boards.
1PM if you can help out.
March 5th, 2010 on 9:17 am
14:10 w/ DU. Snatches at 105#. C2B pullups for 2.5 rounds and the rest kipping.
March 5th, 2010 on 9:22 am
We worked on snatching from the “Pockets” this morning. Here’s some video that shows what I mean:
http://www.youtube.com/watch?v=o5F7X-UBETE&feature=player_embedded
Bob – here’s the video on posture by Esther Gokhale:
http://www.youtube.com/watch?v=-yYJ4hEYudE
March 5th, 2010 on 9:24 am
And Curtis, sad to see you go man. Who is gonna play Bob Marley and Jack Johnson during wods now? I’ll try to hit the 9:30 a few days this month.
March 5th, 2010 on 9:35 am
Caitlin, if you are interested in learning how to do CFE programming along with PCFs programming let me know and I can go over it with you. Just send me an e-mail at tes@potomaccrossfit.com and we can set up a day/time to go over it. It’s pretty simple.
Thanks for everything Curtis! You will be greatly missed.
March 5th, 2010 on 9:48 am
12:17 with DUs and 105 on the snatches. Sad to see you go Curtis. Good luck!!!
March 5th, 2010 on 9:56 am
We’re getting an Olympic lifting platform? cool!
I’d love to help out the toolbelts, but I’m outta town this weekend.
March 5th, 2010 on 10:10 am
Is there a paleo cure for a wicked hang over?
March 5th, 2010 on 10:17 am
Rick – Come on, really? Cure for hangover?
Beef Broth of course. Drink a couple of gallons today and you’ll be good to go.
March 5th, 2010 on 10:20 am
Ok scratch the above epic post on football.
We’re switching to AASL cause it’s more laid back, cheaper and has beer specials. So, Sundays, games starting from 2-5 pm. Check out the league at http://playaasl.com/football.asp. They give us the tee-shirts and all the supplies. We show up, play some no-touch backyard style football and have a good time.
We’ve got three more spots open and one of them needs to be a girl. We may need people to fill in on occasional wknds so if you can’t commit, you’ll still prob be able to come out and play.
March 5th, 2010 on 10:38 am
Curtis,
NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO. What are Alli and I going to do??
B,
You can’t kick off a weekend with news like this. Get it together.
March 5th, 2010 on 10:42 am
Reason #834 to eat whole non-processed food.
http://www.washingtonpost.com/wp-dyn/content/article/2010/03/04/AR2010030403863.html?hpid=topnews
Brian – now I feel officially ignored… you promised me pull-up progression post. You can email me at
sophie dot luxmoore at gmail if you don’t want to post.
March 5th, 2010 on 11:24 am
13:16 with DU’s.
Good Luck Curtis!
March 5th, 2010 on 12:25 pm
5:56 @ 95#’s…should have gone heavier but was focusing more on form for the snatch than weight
O and anyone out there that knows of any job openings or contacts in the construction management field shoot me an email bballa232 at gmail dot com, got a nice Happy Friday its 7am, now you can go file for unemployment…
March 5th, 2010 on 12:31 pm
Sharon Id love to play if the spot is still open!!
March 5th, 2010 on 12:32 pm
10:44
power snatch at 55 lb.
black band pull ups
box jumps
Thanks Curtis!!!
March 5th, 2010 on 12:35 pm
Liz, send me an email – sdichiara at gmail.
March 5th, 2010 on 12:43 pm
Curtis: Sorry to see you go, mate. We’ll miss you.
Brian and coaches: Please do your best to keep several daytime offerings, including the open/skills session.
March 5th, 2010 on 12:48 pm
Sharon,
This post is for you.
March 5th, 2010 on 1:14 pm
11:50 with 115 squat snatches to force myself to not muscle up the bar and get use to dropping under the weight. Yes, Jon..I do listen to you…except when you tell me to get short, stubby and grow a mustache.
March 5th, 2010 on 1:33 pm
Sorry Sophie, taxes and payroll continue to kick my ass.
Here’s the general upperbody template:
http://brian.potomaccrossfit.com/?p=1505
Here’s the Pullups and HSPU template:
http://brian.potomaccrossfit.com/?p=1474
March 5th, 2010 on 1:37 pm
First WOD in a week and a half. Good to be back.
5 Power Snatch -55#
10 C2B Pull-ups- used black band
Subbed 30 Sit-ups for du’s or bj’s to give my hamstrings a break.
10:21
March 5th, 2010 on 1:59 pm
For those of you who have listened to Robb Wolf’s podasts, this guy named Mariusz Pudzianowski is mentioned, he is a strong man competitor. Here is a clip of his MMA debut, pretty brutal, very entertaining. This is one of the many reasons I steer clear of anyone from the eastern bloc.
http://www.youtube.com/watch?v=qm6oh4wqTKg
March 5th, 2010 on 2:07 pm
Curious how his MMA career will go. They have pretty rigid drug testing in MMA as opposed to strong man and he was (along with the rest of his Polish teamates) a notorious juicer.
But he was UNSTOPPABLE as a strong man. He made the other guys look like they were in slow motion.
March 5th, 2010 on 2:08 pm
11:05 with 55# power snatch, DU’s and red bands for C2B pull-ups
Curtis – you will be very missed by your day time groupies. Especially if this means we have to start scanning in and doing the GFIT warm up once you are gone. Thank you for everything!
March 5th, 2010 on 2:40 pm
Thanks Brian. Now I don’t feel ignored. (My 7th graders can testify about how I hate being ignored!)
March 5th, 2010 on 2:41 pm
As I said, multiple posts on this topic will occur…
West Potomac RFC is hosting a fundraiser for Men Against Breast Cancer this Saturday at Hamilton’s Bar in DC near the Capital.
$10 at the door yields $1 PBRs and giveaways all night.
The link in my name has more info.
March 5th, 2010 on 2:43 pm
Curtis – thanks for all your good advice and good cheer. You’ll be missed.
March 5th, 2010 on 2:44 pm
Did “Linda” today
17:02
Bench press, 190
DL, 285
Clean, 145
Tough wod
Since he won’t post it I will for him. Aviv did it in 14:09
March 5th, 2010 on 2:46 pm
It either a miracle or the most quickly implemented new policy in the history of DoD (SecDef said if it’s not porn, it shouldn’t be blocked), but YouTube is working at Pentagon Office.
Any of my fellow DoD peeps experiencing this miracle?
March 5th, 2010 on 2:48 pm
Mike,
You just DNF’d that WOD.
March 5th, 2010 on 2:49 pm
I know it Aaron, I’m one pathetic loser.
March 5th, 2010 on 2:59 pm
21-15-9
225# DLs
95# OHS
rx’d 6:08
THEN
5×5 20″ box jumps w/ 2×50# chains
5×5 30″ BJs w/1 chain
5×5 42″ BJs
March 5th, 2010 on 3:16 pm
Curtis: I will see you around.
All: Thanks for letting me play these last couple of days. Until next time…
March 5th, 2010 on 3:22 pm
Mike C,
Power or squat cleans?
March 5th, 2010 on 3:28 pm
Aaron – I am!!!! I am in shock.
March 5th, 2010 on 3:53 pm
Kyle,
Power cleans, squat cleans would be awful
March 5th, 2010 on 3:58 pm
Aaron- I can confirm the YouTube miracle. This is truly a great day.
March 5th, 2010 on 4:56 pm
I have officially started carbo-loading for the paleo challenge.. i figure if i can eat pasta and rice between now through midnight it will last me through the 40 days!
March 5th, 2010 on 5:27 pm
AAAhhhhh Curtis! You are one of my favs! You will be missed. A lot.
March 5th, 2010 on 5:52 pm
10:52 @ 115#
March 5th, 2010 on 7:07 pm
Is Linda as r’xd with squat or power cleans?
March 5th, 2010 on 7:25 pm
7:31 Rx’d
Rick P, I don’t know how the hell you did this in 6:20. That’s unreal!
March 5th, 2010 on 7:55 pm
8:36 rx’d
Mike and Aviv, those are very solid times for Linda. Well done.
Nice work on this WOD Rick, even though you probably won’t read this.
March 5th, 2010 on 7:57 pm
11:01 w/ 95#. Would have been quicker but I stopped to chat with Rick around the 7 minute mark because he looked bored.
March 5th, 2010 on 8:58 pm
10:36 @ 75#
March 5th, 2010 on 11:10 pm
As rx’d: 11:45. I am severely disappointed in this time, as I am really good at 95# snatches, and not too bad at CTB pull ups. This is +1 for the PCF ebola virus — it took me down on a WOD I should have been good at. Yes, Jen N, this means I am going to the dr for antibiotics. Don’t worry though, I drowned my sorrows in many glasses of wine and the chocolate mousse at Ray’s tonight. I am comforted by the fact that I outdrank Brian. Wait — a five year old girl can do that — another FAIL.
March 5th, 2010 on 11:12 pm
Deadlift
1-1-1-1-1-1
225-255-275-295-305-295-275
MU work – 7
Todays WOD: 14:52 RX with DUs and an extra long rest after 3rd round for questioning by the base gym people.
This was tough for me. I failed on a couple snatches on the second round but got better on the last two. I had to take my bar and 25# plates to the base (Tyndall) track to use the pull up bar because I don’t have enough clearance on my pullup bar to do CTB. Apparently, someone on base thought I “stole” the stuff from the gym and went and told the gym staff who walked out to see what I “stole.” They were actually very nice and immediately knew it wasn’t their stuff but they had to check.
March 5th, 2010 on 11:13 pm
Erika,
Even with Ebola, you can kick my butt on heavy snatches!!
March 6th, 2010 on 1:18 am
Can’t remember exactly, but think it was 11 something, under 12 minutes rx’d spent my time making sure I was set up for the first pull on the snatch as we went over that the night before in the oly class. Also my box jumps were slow but I was able to cycle the last round in two sets which I was happy about. CTB’s felt good.
March 29th, 2010 on 8:02 pm
[...] our policy announcement, PCF will now be selecting from volunteers for our PCF Affiliate Cup Team. We will be competing at [...]
April 25th, 2010 on 11:20 pm
Great post. Thanx for the nice information.I hope you have a nice day!