Monday 090817
PCF One Year Anniversery from Potomac Crossfit on Vimeo.
New Foundations Classes forming now:
Foundations with Seamus Monaghan, 8/18-9/10, Tue/Thu 6:30 am
Foundations with Jon Matzner, 9/1-9/24, Tue/Thu 8 pm
As always, you can contact info@potomaccrossfit.com to schedule your 1:1 Foundations if you want to start sooner.
Upcoming Seminars at PCF:
Recovery Seminar with Tes Salb, 8/22 1:30-4:30 pm
PCF Running and Endurance Seminar with Jon Matzner, 8/23 1:30-4:30 pm
Paleo/Zone Cooking with Alison McConnell, 8/29 1:30-4:30 pm
PCF Rowing Seminar with Seamus Monaghan, 8/30 1:30-4:30 pm
The “How To Do WODs Really Fast Seminar” with Mike Rauseo is in the works….
We’re going to give the FOBs another try starting on Monday, we think we’ve worked out the kinks in the system, so we’ll be asking you to scan in your keychain fob with the scanner next to the t-shirts in the back.
5:30 am; 6:30 am; 9:30 am; 11:00am-2:00pm
Box Jump
1-1-1-1-1
Rest
5 Rounds
4 Power Cleans (155/100lbs)
8 Pull-ups (Chest to Bar)
Post height and time to comments.
5:00 pm; 6:00 pm; 7:00pm; 8:00 pm
Box Jump
1-1-1-1-1
Rest
5 Rounds
8 Power Snatch (95/65lbs)
8 Pull-ups (Chest to Bar)
Post height and time to comments.
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Photos
August 16th, 2009 on 8:46 pm
I think today was a reasonable example of the type of functional fitness espoused by PCF crossfit. Today was my recovery day from yesterday’s Luray International Triathlon (1500m swim/25 mile bike/10k run). Race rocked by the way – can’t wait for the endurance seminar next week and the classes…when??!
Anyway, I decided it sounded like a good recovery plan to hike a 6-ish mile loop in Shenandoah National Park with my dogs on the way home today. I continued to pat myself on the back about this plan right up until my dog Goober ripped several of his pads on the ascent about two thirds of the way through the hike (didn’t know this was the problem at the time – d’oh!). By the time we had about a half mile to go, he just laid down and couldn’t walk anymore. Basta. Done. No moovy. Kaput. Ixnay on the iking-hay. Screwed.
Now, whenever anyone asks me what kind of mix Goob is, I say he’s half hippo, half goat. But to look at, I’d say he’s 85 packed-in pounds of lab/newfoundland/golden retriever/water buffalo. Not the sort of squirming-but-brick-like weight I’d really planned on carrying uphill for the better part of a mile.
But that’s what I did. Back squatting a dog and then carrying him for 15+ minutes on my back at the end of a 4 hour hike, the day after a 3 hour endurance race = No.Way.In.Hell… unless I’d been crossfitting at least semi-regularly since last fall. Seriously, I never could have done it otherwise. Wouldn’t have even thought of it. And even if I had thought of it, I certainly wouldn’t have known how to attempt it and not get injured.
So thanks PCF for making me functionally fit! Goob thanks you too, and as soon as he’s up to walking again he swears he’s going to come by and thank each and every one of you personally. And if you want to practice the “Hairy Carry” drill I invented today on the trails of the Blue Ridge – Goober said he’s happy to oblige.
August 16th, 2009 on 9:03 pm
Great story Ida. And yes, that is the perfect example of functional fitness. For Ida and everyone else who contacted me about our first endurance class, it will be Tuesday at 6pm. We will meet in the parking lot of the giant at the corner of lee highway and spout run pkwy (aka where the Italian store is).
This is a time trial day so I do not suggest you do any other wod that day. If you have already talked to me great. If you didn’t, just send an email so I know you’re coming and don’t start without you.
Let me know if you have any questions and I will see you Tuesday.
August 16th, 2009 on 9:04 pm
Oops, didn’t realize we were on Monday postings already. My functional fitness adventures were Sunday.
August 16th, 2009 on 10:01 pm
congrats on 1 yr…hope to see you guys soon.
August 16th, 2009 on 10:06 pm
Ida, love your story! I’ll have to share my hunting experience with you (I’m sorry to you anti-hunters… it was part of my job) about my 2 mile hike down a mountain with 25% grade (after an 8-ft. rock wall descent) with a 185 lb. animal…all done in the dark and a downpour… Thank you CrossFit!!
August 16th, 2009 on 10:07 pm
Great video and awesome looking WOD !!
Ahh ..Something to look forward on a Monday
!!
August 17th, 2009 on 6:59 am
46″ and 6:06 as rx’d….box jumps are all mental..i.e. I was scared.
August 17th, 2009 on 8:34 am
How the HELL do I miss a day when there are max box jumps??!?!?! This isn’t right…
August 17th, 2009 on 8:50 am
For those interested:
I am going to start teaching the small group Oly class tomorrow. We are going to meet between 5:45 and 6pm in the back of the gym. Until we sort some of the logistics stuff out (like when the best time is to meet), we’ll lift in the back parking lot. I know a bunch of people are anxious to get started. Email me at jon@potomaccrossfit.com for more details. Depending on what the group wants, we’ll figure out what other times and how frequently we want to meet.
August 17th, 2009 on 8:56 am
Is fight gone bad open to anyone? I’ve heard of crossfit and I would like to try this.
August 17th, 2009 on 9:20 am
48 in. -got so close to 50 in. I have been wanting to try this for months. Hope to be able to get 50 or 52 in next time we do this.
7:39
145#- should have done 155#
not CTB, but this was my first band-free pull-up WOD.
August 17th, 2009 on 9:26 am
Updated PCF Box Records for Fight Gone Bad after yesterdays make-ups:
1. Kassi 270
2. Neda 269
3. Erika PCF 261
1. Rich S. 356
2. Aaron PCF 351
3. Mike C. 350
August 17th, 2009 on 9:27 am
Cal – FGB is open to anyone.
August 17th, 2009 on 9:50 am
Did Seamus do the programming for today’s Crossfit main site WOD?
crossfit dot com
August 17th, 2009 on 10:03 am
30″ box jump
7:48 @ 85# and blue band pullups
August 17th, 2009 on 10:30 am
Click my name to see YouTube video of Cody Ransom nailing a 60 in box jump
August 17th, 2009 on 10:30 am
Dear Crossfit,
In February, I got talked into your little bag of tricks called Foundations. I thought crossfit would be a waste of time…what kind of workout can you do in 15 minutes?? I’m a rugby player…that’s 80 minutes of intense, full contact, work. But, nonetheless, I took a little tastey-taste of the crossfit Koolaid.
I thought I was a bad ass until I regularly got beaten to death at 5:30 in the morning. Any belief of badassery faded when I nearly died doing my first Fight Gone Bad. I scaled EVERYTHING and I’m pretty sure Erika was just trying not to laugh at me through the whole thing. But, I finished. And I signed up for another month of crossfit. And another. And another.
Here we are almost 6 months later. I’m a much better athlete. I’m stronger, faster and have so much more endurance than I did a mere 6 months ago. And yesterday, when I did FGB again, I did the whole thing RXed. Even the stupid box jumps. My numbers weren’t anything special, in fact, I think I was the lowest in the last Sunday class. However, to me it’s another benchmark showing me how far I’ve come.
So thanks Crossfit. You’re a mean, ugly bastard most of the time, but your Koolaid tastes delicious.
- Amelia
August 17th, 2009 on 11:15 am
What is the standard we are using on the box jump? From a stand still or do you get a step forward to gain momentum?
August 17th, 2009 on 12:03 pm
I used one step this morning.
August 17th, 2009 on 12:06 pm
5:44 as rx’d. 50″ on the box.
August 17th, 2009 on 12:12 pm
25″ box jump.
8:23 – 55# clean and green band pullups.
August 17th, 2009 on 12:13 pm
Love the PCF one year video…especially the music selections (yay Britney) and Brian’s facial expressions when going through the tunnel.
Missing PCF like crazy!
August 17th, 2009 on 12:23 pm
Emma, I am in for doing the box jumps another day!
August 17th, 2009 on 12:40 pm
Question for the coaches…
Why Cleans in the morning and Snatches at night?? Is it for variety or is there a method to the madness?
August 17th, 2009 on 12:54 pm
Emma, Sal-Dawg,
Count me in for a box jump make up one day too.
August 17th, 2009 on 12:59 pm
Erin, the method to the madness is to forge goodwill and peace with our neighbors at 11th. Per our agreement about not dropping heavy weights on Monday evenings, Big Poppa (that’s Brian) switched it up for the later classes.
Amelia, nice work. I’m so proud that my little girl is all grown up (even did real box jumps)
And come on – I don’t laugh at people…I’m the nice one, remember?
Speaking of box jumps, I’ll be the one leaving some skin on the boxes when I fall on my face tonight (tall box jumps scare the hell out of me). Apologies to all those that come after me….
August 17th, 2009 on 1:10 pm
Thanks Erika.
I wasn’t sure if Brian lost his mind after losing to Sally during the Bacon WOD on Sat.
August 17th, 2009 on 1:37 pm
Thanks Brian…unfortunately, I may be doing them on another day as work is blowing up on me.
August 17th, 2009 on 1:40 pm
58″. Did 50″ with no step and then switched to 1 step to get 58″.
4:52 Rx’d
August 17th, 2009 on 1:55 pm
Ida – I love your dog story…good for YOU!
I am glad Goober is ok!
August 17th, 2009 on 1:58 pm
Oh…and two VERY random things…is anyone studying for or know someone who is studying for the LSAT? I paid for a test prep course (never took the damn exam) and am either throwing out or giving my materials away…what a waste of cash…hopefully someone can benefit from the material!
Also have a few German beer steins (collectables) if any of you are into that thing…
I guess I am “nesting” after the fact – who would have thunk it…too bad I don’t have time for a garage sale.
Hope to see you at the Box – trying to get in a few days/week right now.
August 17th, 2009 on 2:02 pm
Try to remeber how many plates you did. Our inches measurements are more estimates than anything else.
August 17th, 2009 on 2:11 pm
30″ box + 6 45′s and 2 25′s
August 17th, 2009 on 2:14 pm
Good call Aaron, some boy this morning told me one 45 plate and two 15 plates =7 inches. I was skeptical.
August 17th, 2009 on 2:40 pm
4 45#s and 1 25#
August 17th, 2009 on 2:46 pm
Dear PCF,
Big Poppa does not equal Poppa Bear.
That is all.
August 17th, 2009 on 2:56 pm
Hahahaha Kassi… I was wondering about that.
August 17th, 2009 on 3:18 pm
Guys, if you have any pics from the 1 Year (or whenever you take pics of PCF) please either email me to let me know so we can put them in the PCF Picasa Site or just do what Rick does and post the link to the comments.
Thanks!
August 17th, 2009 on 4:02 pm
Click on my name for a link to pictures from Saturday.
Great party, great people and the food was AMAZING!
August 17th, 2009 on 5:02 pm
Yeah Cindy, boys aren’t good with true estimations of size/measurement. You gotta keep them honest.
August 17th, 2009 on 6:23 pm
Box Jumps: 4 45# plates
10:04
65# snatches
thin red band for pull ups
August 17th, 2009 on 6:32 pm
box jump, 47″
power cleans and pullups
5:06 as rx’d
August 17th, 2009 on 6:35 pm
Box Jumps – Aprox 52″ (30″box + five 45#’s + one 25#)
4:57 rx’d
5 Rounds
4 Power Cleans (155/100lbs)
8 Pull-ups (Chest to Bar)
August 17th, 2009 on 6:39 pm
Click on my name for more proof that you should eat more meat and fewer carbs. Take that, food pyramid!
August 17th, 2009 on 6:50 pm
short box and two 45# plates.
6:05 with 42# and blue band. Went light so that I can walk this week, unlike last week after thrusters/ kettlebell swings.
This way I can go back tomorrow.
August 17th, 2009 on 6:57 pm
36 box 65 lb blue band pull ups
August 17th, 2009 on 7:08 pm
Sophie-Welcome back!!! now i’ll just have to be at the box at the time time!!!
August 17th, 2009 on 7:14 pm
Brian W. – well that answered the “can I chest to bar butterfly pullups question”. Absolutely shameful.
August 17th, 2009 on 7:22 pm
Max box jump two 45 plates and one 35.
4:35 rxd weight, blue band for pullups
August 17th, 2009 on 7:23 pm
46″ box
6:31 for 155 lbs. power cleans and pull ups.
August 17th, 2009 on 7:45 pm
36″ box (4 45# plates)
11:23 w/ 95# cleans and red/orange dead hang pullups
August 17th, 2009 on 7:52 pm
46″ BJ
8 snatch 115#
8 CTB
5:15
August 17th, 2009 on 7:53 pm
40″
8:51 – snatches w/ 85 lbs. pullups were mostly deadhang, but unassisted. Some day I’ll learn to kip.
August 17th, 2009 on 7:55 pm
46″ BJ
5:15
5 rounds
8 115# snatch
8 CTB
August 17th, 2009 on 7:56 pm
test
August 17th, 2009 on 7:56 pm
-
August 17th, 2009 on 7:59 pm
Pics from Sat
http://picasaweb.google.com/suasponte6942/PCF1YrParty?authkey=Gv1sRgCOmWo6GhwvGqlgE&feat=directlink
August 17th, 2009 on 8:02 pm
46″ 9:12 power snatches. Got my toes on 50″ but couldn’t hold it. My snatches suck.
August 17th, 2009 on 8:16 pm
50″ and 3:54 Rx’d
August 17th, 2009 on 8:17 pm
Oh, Rx’d with 155 lbs cleans
August 17th, 2009 on 8:19 pm
54″ and 4:57 (I’m taking the second back Kevin) @ 185# for the clean WOD
August 17th, 2009 on 8:19 pm
Scott Q. – well, there’s a slight advantage in your favor on box jump, so you’ll have that on me pretty much forever.
Kari – nice work on the Rxd cleans, that is no joke!
August 17th, 2009 on 8:28 pm
6:28 Rxd Cleans
green bands still….god I suck at pullups
August 17th, 2009 on 8:30 pm
57″ box jump
4:59 Rx’d
Jumping contests are fun!
August 17th, 2009 on 8:36 pm
Ridiculous time Brian and I think we need to implement steroid testing for Kyle L.
August 17th, 2009 on 8:42 pm
42″ box jump. Stopped b/c I like my teeth.
6:45 as rx’d for pwr cleans. Lost about 45-60 secs trying to rip off my useless hand wraps that were causing me to slip off the bar.
August 17th, 2009 on 8:46 pm
43.5″ box jump
My vertical has never been good but I’m happy to say it has actually improved. I think I had a few more inches in me…but no way was I going to sniff 50!
6:15 power clean WOD Rx’d.
Cleans fell apart a little bit when I got tired but handled the weight pretty well. Goal was to do all my pull-ups CTB and I got that so I’m pretty happy.
Great job to Chris K, Scott Q, and the other guys who were jumping on the Big Boy Box!
August 17th, 2009 on 8:48 pm
Small box with 5 45′s – 40″
6:33 65 lb hang clean blue band pull ups
August 17th, 2009 on 8:55 pm
Large box with 3 45lb plates – approx 42″
115lb cleans and had to break out the blue band for the last 2 rounds of pull ups
August 17th, 2009 on 9:00 pm
38in box jump. I hate tall box jumps. It is all in my head, I know, but I still just can’t bring myself to do them.
As rx’d:
5 rounds
4 power cleans, 100#
8 chest to bar pull ups
4:32
August 17th, 2009 on 9:09 pm
Box Jumps – Small box with 3 45#
5 Rounds
4 Power Cleans – 65#
8 Pullups with pink band – not chest to bar
5:32
August 17th, 2009 on 9:16 pm
Well thank you, Brian. But I will only be happy when I can do real pullups. I try and practice them, but I’m too tired after WODs. Ugh.
Erika – seriously awesome time tonight. You rock lady
August 17th, 2009 on 9:18 pm
50″ box jump
9:58 as rx’d 95 # snatch
August 17th, 2009 on 9:30 pm
48″ box jump (30″ box + 4-45# + 1-25# plates)
8:51 as rx’d 95# snatch
I beat Guch! Maybe I could have jumped higher, but seriously, have you seen how short I am?
August 17th, 2009 on 9:30 pm
49″ box jump barely, 46″ box jump easily. I’m a fan of these though
snatch version
85 lb snatches and blue band pull ups
9:11
August 17th, 2009 on 9:34 pm
85# Cleans (dropped to 75# about halfway thru)
All kipping (no band) pull-ups
9:55
August 17th, 2009 on 9:37 pm
Vegas Mike,
I’m checking out the pics. WTF ?
August 17th, 2009 on 9:46 pm
7:50
75# power cleans, blue band
From here on out, no more blue band. If any one sees me even LOOK at the blue band, just smack me and hand me some thin bands. THanks.
August 17th, 2009 on 10:02 pm
46″ box jump.
But when I went to do the power cleans, I completely failed to do even one, I absolutely forgot what to do as soon as I lifted the bar.
Thanks to Ken and Aaron who helped me move down the weight and remember what the hell I was supposed to do.
6:43 w/ 115# cleans
On the bright side, strung 8 kipping pullups together for the first time and it felt easy.
August 17th, 2009 on 10:08 pm
40″ Box jump
Snatches/CTB rx’ed
8:33
I think I would have dropped the weight less had I done the cleans.
August 17th, 2009 on 10:27 pm
42″ box jump, WOD: 9:36- RX’d
August 17th, 2009 on 10:32 pm
8:15 rx’d snatches
August 17th, 2009 on 10:37 pm
38″ Box Jump
4:56 – 100# power cleans, Chest to bar pullups – RX
Awesome job on the pull ups Erika.
August 17th, 2009 on 10:42 pm
48″ Box jump (30″ box + 4-45# + 1-25# plates)
Failed on the 50″ , should have made this !!
9:12 Min on the 5 rounds of
Power Clean(105#)
Pullups (Finally without a band on all rounds) !!
August 17th, 2009 on 10:42 pm
38″ box jump. 5:22 @135# & blue band. Should have Rx’d the weight @ 155
August 17th, 2009 on 10:44 pm
I second the welcome back Sophie! You were missed! Now, if we can get that Cheryl back, maybe we will be complete again
August 17th, 2009 on 10:59 pm
42″ box jump
9:57 with 85->75lb snatches and blue band
August 17th, 2009 on 10:59 pm
42″ box jump
9:57 with 85->75lb snatches and blue band
August 17th, 2009 on 11:22 pm
50″ box jump (5 45# plates, I think, and scraped shins)
5:45 w/135# cleans
August 17th, 2009 on 11:33 pm
54″ box jump. Just barely missed 56″.
95lb Snatches w/ CTB Pullups 6:05.
Next time I want to see Brian get a 50″ box jump. I smell shenanigans.
August 18th, 2009 on 12:11 am
6.38
5 rds
8 cleans 75lb, 8 pullups blue band
Need to do more weight on cleans next time. Gotta learn to kip!
Box Jump – Little box, 45, 25, 10, 10, and 15 lb weights on top. No idea of height.
August 18th, 2009 on 7:27 am
36″ box jump (I like my knees the way they are)
5 Rounds of
8 Power Cleans 95lbs/8 Pull-ups w/blue band
5:05
August 18th, 2009 on 9:00 am
38 in box jump (tall box, 2 plates), just missed the 3rd plate.
95# snatch WOD: 9:29 with blue band for pull ups.
Kyle L- Taking that second is your right.
August 18th, 2009 on 9:03 am
Andrew the intern –
I was there and witnessed Brian’s 50″ box jump. I watched intently because I thought his head was going to hit the ceiling.
SO, it happened… no shenanigans
August 18th, 2009 on 9:29 am
Box jump – tall box plus two 45# bumpers
Power snatch at 65#
Pull-ups with blue band
9:32
August 18th, 2009 on 1:28 pm
40″ box jump
52# Snatches
11:28
jimmy–you are the man, thanks for the tips!!