Monday 090810
Potomac Crossfit Move-In Day, 1 August 2008
This Saturday, we’re going to be celebrating the 1 Year Anniversary of PCF!!!
When: Saturday, 15 August, 1-4 pm
What: PCF One Year Anniversary
Who: Anybody’s invited, would love to see anybody that hasn’t been by for a while, and of course all the familiar faces that make PCF a great place to hang out.
Details: We’ll have plenty of beer and wine, and Alison McConnell will be catering. Food and Drinks are free, so that’s a good reason to come (along with Dan’s promised Mama Mia Musical Selections).
Please RSVP via Facebook
AMRAP 20 minutes of:
12 Thruster, 65/45 lbs
12 Kettle Bell Swing, 45/30 lbs
88 comments for this entry:
Leave a Reply
Photos
August 9th, 2009 on 10:21 pm
Some PCF love on the main crossfit website, see if you can pick out the amazing PCF athletes in the picture.
August 9th, 2009 on 10:21 pm
Correction: “sexy athletes”
August 9th, 2009 on 10:50 pm
Nice work L1 Grads!
August 9th, 2009 on 10:54 pm
Scott Q- Glad to see you took off the manjewelry before the picture…might have embarassed PCF if you would have had the shell necklace or the leather wristlet showing…
August 10th, 2009 on 1:27 am
Notice how I’m at the CENTER of the picture. Right where I should be… By the way, that was right after Fran…
August 10th, 2009 on 7:26 am
CFE
C2 – 1 min ladder
2726m
August 10th, 2009 on 7:32 am
12 rds, rx’d
August 10th, 2009 on 7:58 am
9 rds 8 thrusters. Rxd
That was harder than it looked
Quite impressed with the wife this am, 12 rds rx’d with a 20# weight vest named Riley is pretty awesome!
August 10th, 2009 on 8:44 am
Congrats on the L1 certs!
August 10th, 2009 on 8:48 am
Fear not Mike H – the leather wristlet was still on (right hand). I remember because I felt it when I kept knocking Scott’s hand off from around my waist for the picture….
August 10th, 2009 on 9:06 am
8 rounds Rx’d.
August 10th, 2009 on 9:18 am
Hey Rich, Chad, Alison, Emma, and Scott
It was great to see you all this weekend! Awesome Job by all of you.
Congrats on the one year! Curtis, brought the beer that day and it was friends for life from then on!
Keep on Keeping on Bro!
August 10th, 2009 on 9:24 am
I LOVE AND MISS YOU JEN!!!!! Thanks for helping to push me through Fran (even if I wasn’t able to find a pull-up bar for 1.5 mins).
August 10th, 2009 on 9:28 am
OMG, I saw that and wanted to pull one of those dudes off the bar so you could get on there!!!
You look awesome BTW!
August 10th, 2009 on 9:46 am
Alison, You were kicking it lady! Whoot to you!!!!
August 10th, 2009 on 9:51 am
thanks y’all. it was an incredible weekend — learned a TON.
August 10th, 2009 on 9:57 am
Hi Alison, etal.,
So I was shopping this weekend for honey and saw ‘organic agave nectar (light)’…apparently there are ‘light’ and ‘amber’ versions…any idea if this is better/worse/same as honey (in the Paleo world)?
Thanks!
Christy
August 10th, 2009 on 9:58 am
Alison, your gravatar makes me hungry!
August 10th, 2009 on 10:24 am
Thanks to Scott Q & Rich “Snickers” for letting me eavesdrop on some SERIOUS male bonding! It was a great weekend…
August 10th, 2009 on 10:43 am
Kristine, I don’t know how you survived those car rides…
Christy, you may see agave in light, amber, and dark varieties. My understanding is that unless the product specifies otherwise, most agave nectars are processed (heated) to at least some degree. I probably wouldn’t consider it truly Paleo unless it’s raw. Agave has a lower glycemic index than honey and other sweeteners, which means it will cause a slower spike in blood sugar levels — but I’d still advise using it sparingly.
August 10th, 2009 on 10:51 am
Christy,
I was intrigued by the low glycemic index of agave nectar. But then reading through Robb Wolf’s site (he does crossfit nutrition certs), came to understand the problem with and reason for it’s low glycemic index is simply because it’s so high in fructose. He calls it “Liquid Death”
Here’s a blog link you can follow for more info:
http://cffmcoachesblog.blogspot.com/2009/03/agave-syrup-nectar-aka-liquid-death.html
August 10th, 2009 on 11:13 am
Yeah, Kristine definitely deserves an award…as our 10 hours of non-stop talking (I didn’t know Scott was such a talker..or capable of intelligent thoughts for that matter) included:
crossfit, our jobs, burger king, women, crossfit, our egos, our skills, our looks, our abs, our back pain, crossfit, drama, traffic, GPS, Mike H., our times, our main site picture, our “top secret” project, crossfit, the gangbangers at the hotel, the 3 know-it-alls at the cert, and the location of the best seashells.
August 10th, 2009 on 11:22 am
I can’t believe you didn’t tell me what that stupid secret project was. I hate you.
August 10th, 2009 on 11:22 am
PS – Boz is AWESOME
August 10th, 2009 on 12:06 pm
Pics from Ian’s going away party:
http://picasaweb.google.com/potomaccrossfit/PCFHH
August 10th, 2009 on 12:35 pm
8 as rx’d
I rarely get to say “as rx’d,” but it sure is awesome when I do!
August 10th, 2009 on 12:48 pm
Does anyone have a scale that I can borrow for two weeks? Perhaps someone who used to have to weigh their foods but can eyeball it pretty well now?
Time to dial it in. I’ve been too lazy, settling for estimating my blocks.
Gracias.
(going for a record on posts today)
August 10th, 2009 on 12:54 pm
Christy, I prefer the fermented version of agave!
August 10th, 2009 on 12:54 pm
Anyone interested in testing their functional fitness while having a little fun? I would like to try this place out and was wondering if anyone would like to join me. http://www.terrapinadventures.com/
August 10th, 2009 on 1:06 pm
Emma, busy at work today?! You can take mine for a bit. I still have 2 weeks left on my clean and it doesn’t require measuring!
August 10th, 2009 on 1:19 pm
Yes Sally, this is my world for the month of August…
That would be GREAT. I should be at the box tomorrow evening. It’s taking everything I have to make today my rest day instead of going in to practice my newly learned BUTTERFLY KIP! (thanks to Scott Q for teaching me while we ignored Adrian Boz’s lesson on kipping)
August 10th, 2009 on 1:20 pm
Vaughn, I am intrigued….
August 10th, 2009 on 1:21 pm
Would anyone be interested in a PCF Fantasy Football league? It could open the door to a whole new level of shiza talking. Email me at drew.horan at gmail.
August 10th, 2009 on 1:34 pm
Hey Rich flex a little harder next time in that pic. I know it’s tough to look bad standing next to Scott in a group photo of which you two are pretty much the only ones shirtless. But c’mon I expect more out of you.
Nice work L1 grads. Who’s up for their L2 in Hawaii?
August 10th, 2009 on 1:47 pm
11 rounds, rx’d.
I feel like I could have scored better if I hadn’t gone so hard on the first three or four rounds.
August 10th, 2009 on 2:02 pm
What flexing? haha…I mean we had just done Fran…However, I do think I was focused on keeping my arm in front of Chad to make myself look bigger..
August 10th, 2009 on 2:08 pm
I’m shirtless too…
August 10th, 2009 on 2:21 pm
Thanks for the agave nectar/fermented liquid feedback.
August 10th, 2009 on 2:24 pm
Vaughn that looks super cool. Keep it posted on the board because I’d make the trip down from NY for that.
Miss you guys!
August 10th, 2009 on 2:29 pm
Will do Alisha
August 10th, 2009 on 2:34 pm
Rich Snickers was in fact elbowing me out of the way while he flexed.
August 10th, 2009 on 2:39 pm
Pretty nasty WOD today. Makes me realize how weak my thrusters are.
Good to be back. Hope to see more of you this week.
August 10th, 2009 on 2:44 pm
Vaughn- I’m in! Let me know if I can help plan or anything! This is perfect! I’ve been in the office so much and have been dying to get outside to do something fun!
August 10th, 2009 on 4:16 pm
Looks like crossfit is getting a little “celeb” attention in the new Self magazine.
Kelly Clarkson On her Crossfit workouts:
“It’s like bootcamp! You never work out more than 35 minutes, but it’s so intense … It makes me feel like G.I. Jane. It’s very empowering. I feel like I can whup ass!”
Mary J will you be at the Box tomorrow? I’m planning on doing T/Th to get back into the swing of things 6:30am and I NEED to be held accountable
August 10th, 2009 on 4:53 pm
Alison – will the catering consist of pizza hut pizzas, breadsticks and snickers ice cream bars? I sure hope so
Also, I don’t know if it is sad that Kelly Clarkson talks about herslef being like G.I Jane or that I found this same article 2 hours ago (no, I wasn’t reading Self). I guess this does support Brian’s need for Kelly Clarkson’s songs during WODs though..
August 10th, 2009 on 6:19 pm
8.5 22# Thrusters 20# kettlebells
First WOD in a month. Painful. Thanks to Jim for being my cheerleader. I felt like throwing up after about three minutes.
I guess the Costa Rican meals of spagetti with a side of rice and beans is going to make coming back painful.
August 10th, 2009 on 6:22 pm
Random post as I ward off extreme boredom while cooped up in a plane.
I hate “weather delays”. You’d think I’d have a handle on this given that I do transportation consulting.
Congrats to the L1 certs grads. I guess the picture supports the notion of having temporary PCF tattoos.
August 10th, 2009 on 6:48 pm
9 rounds rx’d
August 10th, 2009 on 7:10 pm
8 rounds rx’d
Is it just me or do thrusters suck?
August 10th, 2009 on 7:37 pm
9 rounds as Rx’d
August 10th, 2009 on 7:40 pm
9.5 rounds as RX’ed
Still struggling from Sat and the beers I consumed on Sat night.
Great job to the clidesdales for going up on weight and getting to 10 rounds. Nice work guys.
Also, a belated congrats to the L1 Cert grads. Awesome work and way to represent PCF, especially with our no-shirt WOD best practice.
August 10th, 2009 on 8:21 pm
11 Rxd….sucked…
August 10th, 2009 on 8:27 pm
8 rounds almost rx’d (40 lb KB – couldn’t find an available 45)
Thanks again to Rich at the 6:00 for not letting me short myself two rounds on the whiteboard and for the push through those last two. This thing scrambled my brain around minute 16.
August 10th, 2009 on 8:30 pm
8.75 rx’d
August 10th, 2009 on 8:30 pm
Curtis and Jen, thanks for motivating me today. I appreciate your shouts of encouragement.
August 10th, 2009 on 8:31 pm
10 rds @ 75lbs and 1.5 pood
lower back is done
August 10th, 2009 on 8:32 pm
Holy Fucknuggets..Kelly Clarkson does Crossfit. Energy, synergy, and chick angst rock coming together…very nice.
August 10th, 2009 on 8:32 pm
10 rounds Rx’d (50# kettlebell)
Thrusters blow.
August 10th, 2009 on 8:37 pm
55lb Thrusters//24kg Kettlebell swings
7 rounds
August 10th, 2009 on 8:40 pm
8 rnds as rx’d.
August 10th, 2009 on 8:41 pm
8.5 rounds Rx’d (thrusters at 55# since I apparently don’t know how to add)
Jon – thx for the KB pointers
August 10th, 2009 on 8:47 pm
8 rounds (42# thrusters, 25 lb. KB)
My back was done before time was up. I blame it on those weird, mutated KB swings I was doing in rounds 1-4, and of course, weekend shenanigans.
Sheila – nice to see you at the box, you look terrific! You hardly even look preggo, yet.
August 10th, 2009 on 8:48 pm
7 rounds rx’d
August 10th, 2009 on 8:49 pm
10 rounds rx’d + 75lb thruster and 53 lb KB since the lighter weight was taken and was not smart enough to use the ladies bars, but it felt about right for weight. Great job to Vegas Mike for getting 11 rounds with the heavier weight… Lead Clydesdale!
August 10th, 2009 on 8:50 pm
6 rounds
35# thrusters, 15# KB
Yes, I do exist. I just haven’t been coming in nearly enough. This one hurt.
August 10th, 2009 on 8:51 pm
10 rounds + 3 thrusters with 35 lb bar.
Carly I hope to see you Tuesday am at 0630! Now is as good as any time to get back to the box.
August 10th, 2009 on 8:57 pm
What?!? I missed a Sheila visitation???
August 10th, 2009 on 8:58 pm
P.S. Any workout sux when it feels like 105 degrees and it is 85 degrees in the space you do your wod! And yes, thrusters suck.
August 10th, 2009 on 9:19 pm
10.5 rounds RX’d.
August 10th, 2009 on 9:23 pm
6 + ONE very hard fought thruster.
brutal.
August 10th, 2009 on 9:31 pm
[...] PCF WOD 090810 AMRAP 20 minutes of: 12 Thruster, 65/45 lbs 12 Kettle Bell Swing, 45/30 lbs Rounds: 11 Rx’d [...]
August 10th, 2009 on 9:42 pm
15 rounds RX and killer on the lower back.
August 10th, 2009 on 10:02 pm
5×5
Squat
Ovhd Press
Rest
10 min
12 Dumbbell Thrusters, 35lbs
12 Kettlebell swing, 45lbs
8 Rounds and change
August 10th, 2009 on 10:12 pm
6.5 rounds Rx’d
August 10th, 2009 on 10:15 pm
8.5 Rounds (55# Thrusters, 35# KB for first 4 rounds, 20# next 4 rounds)
Heard the lower back swear at me midway, so shifted to 20# !!
August 10th, 2009 on 10:17 pm
Great WOD today, Thanks to Aaron for keeping us on the path. Vaughn you are the inspiration but I think Paul was driving the wagon we were pulling. Just remember, skinny people taste better, what would you choose, the 5 pound lobster or the sweet 1.5 version???????? makes you think…….
August 10th, 2009 on 10:23 pm
8 roudns as Rx’d
Thanks, Jimmy, for being my cheerleader as well!
August 10th, 2009 on 10:34 pm
6 complete rounds and 5 KB swings, as rx’d.
August 10th, 2009 on 10:36 pm
I mean, 6 complete rounds, then 7th round the thrusters and 5 KB swings, as rx’d.
August 11th, 2009 on 12:22 am
6 rounds
45# thruster, 35# KB.
I can’t seem to get my nutrition dialed in. I was absolutely exhausted by the third round.
August 11th, 2009 on 7:45 am
6.5 rounds, rx, 65# thrusthers, 53# kettleball because there weren’t enought 45#’ers
August 11th, 2009 on 7:51 am
5.5 rounds – 65 lbs. thrusters, 35 lbs. kettlebells (not enough 45′s). First non-Foundations WOD in “The Box”. I actually came in early to watch the 7 pm class perform the exercises. What an awful idea that was.
August 11th, 2009 on 8:55 am
5 rounds as rx’d
August 11th, 2009 on 8:55 am
10.5 Rx’d. Lower back and legs are fried.
August 11th, 2009 on 9:20 am
6 rounds at RX. I was close to dropping out around 12:00 but I got some extra motivation from the class. Thanks!
August 11th, 2009 on 5:16 pm
5 rounds
2 at 65/45, 3 at 55/45
Had plenty of time for 1 round at 45/45 but I was out of gas after the second round, and almost too dizzy to stand. It wasn’t the heat, it was the seventeen days off.
August 12th, 2009 on 12:38 pm
for some reason at first glance i thought this looked “not so bad”…to the point where i checked the website beforehand bc i was like “what are people getting, like 15 rds on this??” …then i went to do it in my condo gym (we actually have a 45lb oly bar)and after the second round i knew i’d be lucky to get 6 (slash) finish at all!
managed 7 rx’d…barely…and felt really bad for the other dude doing his DB chest presses next to me w/ no headphones on.
September 13th, 2010 on 2:12 am
What a marvelous post! Please post more about kettlebells they are my new fitness passion.See you
Liz