Monday 090929
Weekend Schedule
Due to the Crossfit Olympic Lifting Certification this weekend at Potomac Crossfit, we will be holding WOD classes at the following times and locations:
Saturday, 10 am, Washington and Lee Track
Saturday, 11 am, Washington and Lee Track
Sunday, 6 pm, Potomac Crossfit
Sunday, 7 pm, Potomac Crossfit
Run 6 x 400m
Hold best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
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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.
September 27th, 2009 on 8:32 pm
I forget who I was having this conversation with, but here’s the “Day in the life of a USMC Lt” video that I mentioned:
http://www.spike.com/video/marines/2690790
I can’t find the one about the USMC Lt in the woods of Quantico, if anybody’s got that one, post it.
September 27th, 2009 on 9:22 pm
It was me, and it was from Thomas Ricks’ blog:
http://www.youtube.com/watch?v=RZQANb1vb2I
The Untold Story of Lieutenant Beltbuckle.
September 27th, 2009 on 11:50 pm
I posted the FGB fundraiser pictures. There are over 200 pictures so each time slot is separated with the FGB poster. I hope everyone enjoys them.
September 28th, 2009 on 7:05 am
1:19-1:21-1:19-1:22-1:21-1:21
September 28th, 2009 on 8:00 am
1:18-1:21-1:19-1:18-1:18-1:16
September 28th, 2009 on 8:35 am
6 x 400M
fastest: 1:17
slowest: 1:25
September 28th, 2009 on 8:36 am
Great pics
September 28th, 2009 on 8:37 am
whoa..Mike H. you did the running WOD? umm, impressed my brother. I was coming in for the 630 WOD when my alarm clock went off and I pulled a Ryan P. and said to myself “I will rest up for the next strength day rather than run first thing in the morning”
September 28th, 2009 on 8:43 am
Awesome pictures Nicole!!
September 28th, 2009 on 9:02 am
Ok being computer slow, where are Nicole’s pictures located??
September 28th, 2009 on 9:07 am
Great pics! Good Job!
Mike- The pics are under the ‘Photos’ heading, on the right side of the screen. Click on the FGB poster.
September 28th, 2009 on 9:12 am
targets located, great job Nicole
September 28th, 2009 on 9:35 am
Excellent pictures Nicole.
For those in my Oly class: I put up some pictures of the split position. I’ll get the video from Thursday up soon. Remember, the keys to the split position are:
1. Bottom of front leg vertical or inclined forward
2. Chest upright
3. Back leg bent
4. Toes turned slightly in
http://www.barbellsandbacon.com/?p=466#respond
September 28th, 2009 on 9:44 am
Awesome pics nicole. Thanks for posting.
September 28th, 2009 on 9:55 am
Lovethe pictures!!
September 28th, 2009 on 9:56 am
Love the pictures!!
September 28th, 2009 on 10:04 am
Guys, for the Fight Gone Bad IV T-shirts, you’re entitled to one if you raised $150 or more. There was no word passed by Athletes for a Cure (the organization that actually runs the back end stuff) but I called and emailed them today for details.
I’ll keep everybody posted on what goes on. I know we had some problems with the donation webpage that I set up so if I messed that up and that keeps you from getting a FGB T-shirt, I’ll give you one of the new Potomac Crossfit T-shirts that we were selling day of FGB.
I think we’ll still get the FGB T-shirts, but want to let you guys know that I appreciate you going out and raising money for a good cause.
September 28th, 2009 on 10:29 am
Hell yea Rich! That’s what I like to see, why run when you can lift heavy sh*t and get fat?! I love milk.
September 28th, 2009 on 11:04 am
Calling all endurance folks. Anyone interested in training for a trail 1/2 marathon? Before you groan, this will be done CFE style with Xfit as the primary training element. Anyone interested please e-mail me (pmaccone at yahoo dot com)
September 28th, 2009 on 11:16 am
Its the new me Rich-
I was gonna skip the WOD cause i was thinking: Why do I need to run when just lifting heavy sh*& allows me to smoke you and Scott’s asses on Saturday. Then I decided I shouldn’t just be happy with the ass beating that was handed to ya’ll…I should push myself to smoke ya’lls asses on every WOD…
September 28th, 2009 on 12:00 pm
Ummmm, where is the picture of me on Jen F’s shoulder Nicole?????
Sorry I’m not there to kick everyone’s ass at running today
I’m there in spirit though. Putting down the flooring at CrossFit SI today, WOOHOO!
September 28th, 2009 on 12:15 pm
Emma,
Once my new Mac comes in and I have photoshop set up, I will make a special edition photo of you on Jen F’s shoulder. We could have it as a PCF poster.
September 28th, 2009 on 12:26 pm
Agreed awesome photos Nichole!!!
September 28th, 2009 on 12:33 pm
I’d like a t-shirt of Emma on Jen F’s shoulder, please.
September 28th, 2009 on 12:36 pm
Oh my God, you would be my most favoritist person ever Nicole!
September 28th, 2009 on 12:41 pm
Run 6 x 400m
Fastest time was 3:16 and slowest was 5:00.
I actually did a running WOD, I completed it, and didn’t walk anytime. And I think my times will be the slowest posted today
September 28th, 2009 on 1:00 pm
haha..touche Mike..and yes, your clydesdale fatass ability to do ridiculous numbers of push presses and SDHP helped you a lot on saturday
September 28th, 2009 on 1:05 pm
anyone know where I can get raw milk? lots of it?
September 28th, 2009 on 1:14 pm
Ryan,
My home inspector is in a program where he “leases” or “owns” a cow with a group of people. He gets fresh milk every week delivered to his house.
I can get some details from him. Stay tuned…
September 28th, 2009 on 1:18 pm
Ryan….mooooooo
September 28th, 2009 on 1:36 pm
Just as a warning to the PM classes…
You are trying to stay within 3 seconds of your best run during these intervals. It is an exercise in pacing, not how fast you can go in the first 2 runs. Be ambitious with your goal pace, but be realistic.
September 28th, 2009 on 1:41 pm
Rich I think your feminine beauty products and tanning butters are creating a strange reaction in your brain, did you just insult a Clydesdale member?
Do you know what nemesis is?
Do you know what “nemesis” means? A righteous infliction of retribution manifested by an appropriate agent. Personified in this case by an ‘orrible @#$%…
(name the movie, it is xfit appropriate)
SPIDERMONKEY Attack!!!!!!!
September 28th, 2009 on 1:48 pm
Mike, this is sad..after reading your comment, I genuinely turned around in my cubicle because I have a window behind me and the thought of Kyle throwing Spidermonkey through the window flashed through my head.
I was fearful. Down spidermonkey..good boy
September 28th, 2009 on 1:59 pm
Now you will know why you fear the dark…..
September 28th, 2009 on 2:38 pm
Secretly Rich S. would have gotten excited had Spidermonkey flew through the window.
September 28th, 2009 on 2:54 pm
For DF Pete
A cargo ship of red paint runs into a cargo ship of purple paint. Last report was that all of the sailors were marooned.
September 28th, 2009 on 3:12 pm
Vaughn-your jokes are always my favorite
Rich- is that “Ryan, Mooooo” comment an effort to get him to milk you? If that’s the case, then maybe you should befriend the clydesdales instead so that they can give you advice on how best to grow moobs.
Ryan-there are a couple of links on the eatwild . com website in VA for raw milk.
September 28th, 2009 on 3:13 pm
Spider monkey..so true…so true.
September 28th, 2009 on 3:20 pm
Vaughn….Well done!!!!
That’s definitely right up my alley!
September 28th, 2009 on 3:30 pm
Lynette, I think we could do an Emma/Jen F t-shirt that could give the Guch shirt a run for its money.
September 28th, 2009 on 4:44 pm
And if you remember correctly, I did a running WOD last week when we did the 5k…sh&% at this pace, i might be a clydesdale with a six-pack in about 2 more years.
September 28th, 2009 on 5:03 pm
Anyone here know of, or actually is a lawyer? Need some small business help around some software.
sawkar@gmail.com
/Siddharth
September 28th, 2009 on 6:21 pm
almost negative splits – yay!
1:48, 1:47, 1:45, 1:47, 1:38, 1:36
September 28th, 2009 on 6:26 pm
brutal running workout..
1:09, 1:14. 1:11, 1:18, 1:11, 1:14
that 5th round i don’t remember quite well… except for the 1st and 4th rounds, i was a second behind Pat. That’s all I cared about
September 28th, 2009 on 7:00 pm
work kept me from getting to the WoD but did a 4.5 mile run at pace..just over 36min.
September 28th, 2009 on 7:02 pm
Pacing was off
1:15, 1:27, 1:18, 1:29, 1:19, 1:29
Guess which ones were up hill?
Jason, didn’t you get smoked on the last run?
September 28th, 2009 on 7:06 pm
Made up “freddy’s revenge”
7:12 Rx’d
September 28th, 2009 on 7:16 pm
1:41, 1:44, 1:54, 2:04, 2:00, 2:08
Ughhhhh!
September 28th, 2009 on 7:25 pm
Vegas Mike, RE: Movie Quote
Movie: Snatch, speaker Brick Top. Awesome movie.
1:21, 1:18, 1:18, 1:17, 1:17, 1:14
September 28th, 2009 on 7:25 pm
1:15, 1:18, 1:15, 1:19, 1:19, 1:23
Felt pretty good. Originally thought I went out a little too quick, but my times were pretty close except for the last one. I didnt blow up…but I was gassed after coming up the hill!
September 28th, 2009 on 7:46 pm
I rowed 6 x 500m instead.
1:56 1:58 1:59 2:01 2:01 2:01
September 28th, 2009 on 7:50 pm
Rick B,
yes i was destroyed the last one which was BS.
September 28th, 2009 on 7:55 pm
1:28, 1:34, 1:31, 1:38:, 1:34, 1:44
September 28th, 2009 on 8:13 pm
Tried the first two 400 meters and decided knees were too banged up.
About 1:20 and 1:10 in the rounds. Did some lazy shoulder presses well waiting around for others to finish up. Will be heading towards the ole doctor to help him buy a boat due to these knees.
September 28th, 2009 on 8:13 pm
Honestly, I have no clue! I’m going to guess somewhere in the 1:20-1:30 range. All I know is I did 6 of ‘em!
September 28th, 2009 on 8:23 pm
1:29, 1:29, 1:29, 1:30, 1:40 (whoops), 1:36
September 28th, 2009 on 8:37 pm
This was hard.
1:59, 2:05, 2:09, 2:22, 2:14, 2:05
September 28th, 2009 on 8:57 pm
1:11 (oops), 1:16, 1:19, 1:26, 1:29, 1:24
I was looking for ~1:25 each round. Note to self: Guch’s first interval is not your goal pace.
September 28th, 2009 on 8:59 pm
a bit of a bum knee but still gave this a go…
1:34, 1:40, 1:38, 1:46, 1:41, 1:42
good work leann, you were great!
September 28th, 2009 on 9:19 pm
1:08, 1:09, 1:07, 1:15, 1:19, 1:26
I’m awesome at pacing and I have the numbers to show it. Pretty steady across the board.
September 28th, 2009 on 9:19 pm
1:18, 1:20, 1:17, 1:21, 1:17, 1:17
Pretty pleased with this one: kept it to a 4 second spread and stuck with Pose running the whole time. Not as satisfying as throwing a shitload of weight overhead, but pretty pleased.
September 28th, 2009 on 9:30 pm
something like:
1:32, 1:36, 1:34, 1:38, 1:42, 1:24
September 28th, 2009 on 9:39 pm
?, ?, ?, ?, ?, 1:15–too few watches on the WOD.
Chris M., your times were better than that.
Great pics by the way.
September 28th, 2009 on 9:53 pm
2:05,2:10,2:07,2:11,2:08,2:05
So now that I am finished with Foundations, I started a blog. I’ll put it out there so y’all can hold me accountable for updates…and to send out some virtual high fives.
September 28th, 2009 on 9:57 pm
1:11, 1:07, 1:09, 1:11, 1:17, 1:22… I am am almost as good at this pacing thing as Guch. I actually think I maintained POSE for a total of 4 strides…
September 28th, 2009 on 10:03 pm
Coaches of PCF, this was a momentous WOD for me. The first running workout I can remember EVER actually running all of (ie not walking and then running past Vegas Mike to piss him off). Seriously. I know, pretty awesome. I also pretended to POSE when people were watching. It distracted me from how much I hate running.
No timer but approx: 1:45, 1:41, 1:25 (paced the group, oops), 1:40, 1:35
September 28th, 2009 on 10:29 pm
Snatch
60 kg
70 kg
80 kg f
80 kg
85 kg f
85 kg f
85 kg f
6x400m run
1:19
1:21
1:13
1:21
1:17
1:18
September 28th, 2009 on 11:53 pm
aprox 1:16,1:15,1:13,1:15,1:15,1:14
Forgot to write down times but kept good 3 second spread.
September 29th, 2009 on 7:35 pm
[...] Jared PCF: 1:15~ish plus or minus a few seconds [...]
September 29th, 2009 on 10:31 pm
1:27 1:32 1:25 1:35 1:35 1:35
Obviously my pacing stinks. Shitty hamstring was a limiting factor.
October 1st, 2009 on 4:07 pm
I did this rowing, but forgot to post until now. It sucked.
1:31-1:33-1:33-1:36-1:36-1:37