Monday 091221
PCF Newsletter on Policies and Programming, please take the time to read this!
Registration for Crossfit Games Sectionals to be held at Northern Virginia Community College on March 27-28, 2010, should (not guaranteed) be posted today on the Crossfit Games site. Keep your eyes on it! We’ll link to it in the comments section as soon as it pops.
Front Squat
3-3-3-3-3
Press
1-1-1-1-1
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Photos
December 20th, 2009 on 8:57 pm
Very well said Brian/Dan/Curtis/et al. Great community and dare I say probably one of the best boxes in all of CrossFit. The results (number of members) speak for themselves. You’re doing something right–very right.
December 20th, 2009 on 9:07 pm
great newsletter. I agree with what Joe said above
December 20th, 2009 on 9:15 pm
I second what Joe says. We have a great thing going at PCF and finding CF/PCF was the highlight of 2009 for me. I do like the recent emphasis on strength work and being able to plan ahead for the strength WODs is a great idea.
Oh, and that photo above, it brings back painful memories from the LumberJack Memorial. Those DB squat cleans at the end of the WOD were a bitch.
December 20th, 2009 on 9:18 pm
To all:
Please keep in mind that 1100-1200 is a skill work hour.
If you have the time then come on in and work on whatever is nagging you. We’re here to help. Just ask.
December 20th, 2009 on 9:24 pm
great pic Rick
December 20th, 2009 on 9:32 pm
Rick, I can feel your pain brother!
December 20th, 2009 on 10:05 pm
Great letter guys. I’m apparently one of the few that has been repeatedly challenged by every WOD posted here–as highlighted by my time today–so complaints about lighter programming are lost on me. But I have no goals of competing–just getting in much better shape and fighting my rapidly plummeting metabolism.
I’ve been impressed with PCF. Regardless of the WOD, regardless of who the trainer is, I get consistent attention, incredible understanding for being painfully slow, and heartfelt encouragement. I’ve enjoyed my six months at PCF greatly, even if I can only get in three days a week. I’m actually impressed Brian knows my name considering how little I’m in there.
I’ll miss the split programming days as it allowed me to pick the WOD that best fit into what I needed to work on, but I’ll deal. I’ll just keep scaling down as necessary–it’s kept me around this long.
December 20th, 2009 on 10:09 pm
The photos from the Athlete Exchange WOD are now up. Great job running this today Brian, it was organized chaos.
December 21st, 2009 on 7:18 am
Glad I went in to the 0530 – learned that the federal gov’t is closed and I don’t have to go to work!
I did my first unassisted pullup today! Thanks for the coaching, Brian. I don’t know how long I’ve been practicing (doing the dead hang and negatives), but it can’t have been for more than three weeks…I’m excited to reach that goal and ready to work on the next one (and keep working the pullups so I can do more than one at a time)…
Today I PRd on front squat (95#) – only PRd because it’s the first time I’ve done it since starting up again in November. Also PRd on the press (60#).
December 21st, 2009 on 7:27 am
Heather, you are a ROCK STAR!!!!!
FS 3-3-3-3-3
55-60-75-85-95(PR)
SP 1-1-1-1-1
45-50-55-60(PR)-65(F)
+ 10 dead hang/negatives
December 21st, 2009 on 9:14 am
Great job Heather!!
December 21st, 2009 on 9:18 am
Also great newsletter guys, I agree with Rick that CF and PCF is the best thing that has happened to me in a long time! I do have to give a shout out to Heather for introducing me to it last year.
December 21st, 2009 on 9:23 am
Good newsletter and thanks for keeping us in the know. (Not that I always know exactly what you’re talking about…)
I concur with the others’ sentiments – our box is awesome. Crossfit is not easy and it can be intimidating for someone like me…a not too proficient lifter with not the greatest understanding of the technicalities of working out and eating right and general fitness. I really appreciate the coaches and the gym members – the coaches for their watchful eyes, constructive criticism, diverse backgrounds and proficiencies, and approachability (whether you’re a neophyte like me or whether you lift a gajillion pounds on your deadlift) – and the members for creating a non-threatening environment that makes it ok for someone to deadlift 85# next to someone DLing 285. And for that 285# lifter’s encouragement and excitement for the newbies when they make their puny PRs … like me
The bottom line for me is I’ve never felt better in my life than when I’m doing Crossfit and trying to maintain good nutrition and I don’t think there’s another Crossfit box where I’d feel more comfortable or where I’d have better coaches.
Thanks for all the behind the scenes things y’all do…I don’t understand programming, but I appreciate that y’all do and am excited to do the WODs regardless of their “difficulty.” Truth be told, none of them is easy (I think that’s correct English, strange as it looks). So, thanks…and thanks for not being “the man behind the green curtain” and actually sharing with us where the box is/where it’s going.
December 21st, 2009 on 9:32 am
Rick is thinking, “Bacon, give me more bacon!!!!!”
Great shot buddy
December 21st, 2009 on 9:32 am
You’re welcome, Vaughn. I’m just glad you like it and have stuck with it. It’s fun to see people so excited about the Crossfit “way of life.” Their Kool Aid is good
December 21st, 2009 on 9:48 am
Vegas – you read my mind.
December 21st, 2009 on 10:34 am
I agree that PCF is a life changing place, and in a very positive way. I appreciate all the work the coaches and owners put in to making it a great place to be associated with. The open exchange of dialogue makes it feel even more like a community then a gym.
Happy Holidays to everyone!
Thanks PCF for a great 4 months.
December 21st, 2009 on 11:16 am
Thanks for the newsletter, I really like how transparent PCF is in regard to what’s going on “behind the scenes”.
Has anyone been to a box in the West Palm Beach, FL area? I’m headed there for the week and would like to get a couple WOD’s in.
December 21st, 2009 on 11:25 am
Chris R.,
Check out CrossFit BWI. It’s in WPB just a few miles north of the airport. I did my L1 there. They have a pretty good box.
December 21st, 2009 on 11:42 am
Heather, Christy and Bill – you all are studs for making it to the 0530 WOD this morning.
Front Squat – 55-75-85-95-85 (PR at 85!!!!)
Shoulder Press – 52-57-62 (PR) -67(f)-67(f) grrrrrrr….
50 burpee finisher – 3:39
Adding my voice to the following comments:
- Finding PCF was the best thing I’ve done in 2009, too.
- The coaching staff is the greatest and does a fantastic job at making CrossFit less scary and intimidating. Love that they are very serious about scaling and form.
- Love that the coaches work very hard to learn new things…which they then teach to us. I see this as nothing but a good thing. They also do this with an honesty I find very refreshing (and is probably the biggest reason I come back).
- Love that the ownership is transparent in regards to why they do what they do. And that they are also willing to try new things using feedback from the community. If it doesn’t work, they switch it back.
Looking forward to 2010 with you all!
December 21st, 2009 on 11:50 am
Front Squat: 95, 115, 135, 155, 160
Shoulder Press: 95, 115, 125, 115, 115
December 21st, 2009 on 11:54 am
PCFers,
Thanks to everyone taking the time to read the Newsletter – please tell your PCF friends to do so if they’re not regular blog people.
Also, thanks to everyone involved in PCF who offered feedback via the blog or in a personal e-mail. Not all feedback results in change, but all feedback is appreciated.
My WODS:
Saturday: Treadmill Tabata – first time trying that. Need to crank up the speed next time. I did the first one at 7.5 mph . . . and didn’t feel like I was going to die at the end. So clearly it wasn’t fast enough. Next time 8.5.
Sunday: Rest Day.
December 21st, 2009 on 12:01 pm
Games Grace (155#)
full squat cleans
rx’d 7:58
Did this up at Hybrid Athletics in Stamford with Rob Orlando. Pretty awesome space. Then got to play with the Atlas Stones!
December 21st, 2009 on 12:03 pm
Front Squat 85-105-125 (PR) -115-105
Press: Still stuck at 65, Failed twice at 70.
December 21st, 2009 on 12:16 pm
FS: 155-165-175-185-185
Press: 135-140-145-145-150(f)-150(f)
Burpee finisher: 2:22
December 21st, 2009 on 12:53 pm
from the games site:
Registration will now launch on Wednesday, Dec 23rd, hopefully at 1300 PST.
December 21st, 2009 on 1:22 pm
FS: 135, 135, 185, 205, 215(PR)
Press: 95, 115, 135, 145, 155
Burpee finisher: 1:44
December 21st, 2009 on 1:24 pm
Also, thank you for the newsletter and additional insight. Agree with Dan that not all feedback can or should result in changes but it is good to see that when feedback is asked for it is taken into account.
December 21st, 2009 on 2:17 pm
Good stuff in the newsletter. I try to remind myself, and ask other people to remember, that we are making most of this stuff up as we go along. There is no set of rules to follow for a place like PCF.
What I think makes PCF a strong community is the ability to say “Well damn, that isn’t working out, let’s fix it”.
I’d also like everyone to notice Dan’s new avatar. Don’t worry, he actually isn’t lifting all that weight. He actually stole a picture of Doug doing an OHS.
My WOD today at CF Newport:
8 DLs at 275
50 Double Unders
2:58
December 21st, 2009 on 2:19 pm
FS: 95-115-135-155-185(PR)
Press: 75-95-115-135-140(PR)
December 21st, 2009 on 3:05 pm
Dan, can we get Stella supplied to the next fundraiser event?????
December 21st, 2009 on 3:22 pm
How’s parking around the box? Is the best bet the garage in the County building across the street from Hard Times? Snow shovel WODS two days in a row goes against my Crossfit grain.
December 21st, 2009 on 4:04 pm
Clearly this well-articulated newsletter was written by a Navy guy and not a Marine….Ouch.
But seriously, I’ve seen the PCF community grow and evolve in very positive meaningful ways since its first few months, and that is a testament to the dedication of the owners, coaches, and athletes to make this a great place. I’m fully vested into what we’re doing here, and I appreciate that member feedback is elicited and taken into account.
Dan, for the record, I miss your other avatar.
December 21st, 2009 on 4:26 pm
Front Squat: 65-85-105-85-85
My squat is sloooooowly getting better.
Press: 55-75(f)-70-70
I’m heading north for the Holidays. I hope everyone enjoys their family and friends and I’ll see you all in the New Year.
…….and thanks to all of the owners/coaches at PCF. You have managed the growth of PCF all the while remembering to ask us our thoughts and ideas. 2009 was a great year and I’m looking forward to 2010.
PCF is a pretty special place…
December 21st, 2009 on 4:58 pm
Kristine, the streets were still a mess last night. The garage you mention is definitely a good bet.
December 21st, 2009 on 6:02 pm
WOD in my garage:
15-12-9 of:
Squat cleans with 50 lb DBs
Hand Stand Push-ups
Sit-ups
15:17
Much slower than I thought…but all HSPUs were good ROM. Took me longer to do those…but good nonetheless. DBs for cleans was much harder than I thought. Felt sluggish from being on my ass for 3 days straight. Good to do something though.
December 21st, 2009 on 6:18 pm
My first actual wod after foundations.
FS 95-105-115-125-135
Press 95-105-115(f)-110-115
December 21st, 2009 on 6:23 pm
FS: 130
P: 110 (PR)
Thanks Siddarth for the advice on keeping my shoulders up on the press!
December 21st, 2009 on 6:39 pm
205 (did 215 once)/145
Both were PRs now that I checked my log so that is good. 205 felt great and my abs are a little tired from “trying” to keep my upper body from toppling over. 215 was a doozy. I have to work on my form when I get to the bottom since I start slouching over. But ROM was good.
Shoulder Press is only 5# more than my 3 rep but its a benchmark for me now
December 21st, 2009 on 7:03 pm
Front Squat: 275
Press: 185
December 21st, 2009 on 7:05 pm
Front Squat: 175 (PR)
Press: Still can’t do because of my shoulder.
Driving to OKC tomorrow with my 6 year old daughter–wish me luck. My wife and 21 month old son are flying–lucky them.
Merry Christmas or happy holidays to all.
December 21st, 2009 on 7:07 pm
Great news letter.
December 21st, 2009 on 7:35 pm
Front Squat
185(3)-205(F)-165(3)-165(3)-165(3)
Press
135(1)-145(1)-155(1)-165(F)-160(1PR)
December 21st, 2009 on 7:46 pm
FS: 135-145-145-155-155
Press: 95-115-125-125-135
December 21st, 2009 on 7:48 pm
Front Squat: Best 3 rep set was 245. Got one rep at 265.
Press: 165
December 21st, 2009 on 8:00 pm
FS: 125
Press: 90#
50 burpees: 3:08
That press was the ugliest lift I’ve ever done, but I got it. Good lifting with you Kari and zach!
December 21st, 2009 on 8:06 pm
FS: 205 (215 – 2)
Press: 145
Both are ties for PR’s. FS from 7/7/09 and Press from 5/27/09 and 10/30/09. Definitely suprised by lack of improvement…oh well. I’ll get em next time.
December 21st, 2009 on 8:20 pm
Front squat: 115 (3), 125 (1) – PR
Press: 85 – PR
The group warmup nearly killed me. I need to work on my metcon.
December 21st, 2009 on 8:40 pm
FS: worked up to 275(3), which felt too light. I had at least 295 in me.
OHS: 135(4)
Press: 145, which is really pretty disappointing
December 21st, 2009 on 8:46 pm
FS: 105
Press: 75
December 21st, 2009 on 9:14 pm
FS: 135-185-205-220(PR)-DNF
Felt great at 220. Could’ve gone up to 230-235 had we not run out of time.
Press: Subbed one-arm KB press 3-3-3-3 at 1.5 pool (left only); right shoulder no workie.
December 21st, 2009 on 9:22 pm
Front Squat: 140 (PR)
Press: 120 (PR)
December 21st, 2009 on 9:30 pm
Front squat: 125-145-165-175(2)
Press: 85-95-105-110(f)
December 21st, 2009 on 9:38 pm
FS: 135, 155, 175(PR), 185(1)
SP: 135, 155, 175(F), 170
Wow, I just now realized that I did almost the same weight for both exercises. I really need to work on my lower body strength. I think my previous PR on SP was 175. I at least managed to get 170 up, but it was pretty sloppy as I started walking backwards and forwards a bit.
Thanks for putting out the newsletter. It’s nice to know why you tried something and why it did or didn’t work. PCF is the best gym ever!
December 21st, 2009 on 9:59 pm
FS: got up to 245(pr), felt like I had some more in me but we ran out of time.
SP: 165
Great job Dave, way to press that pr out!
I see a lot of pr’s today! Great job everyone!!!
December 21st, 2009 on 10:09 pm
FS: worked up to 175. Tried 185 but only got two.
SP did not go well. I think my shoulders were wiped from yesterdays C&Js…that’s my excuse.
December 21st, 2009 on 10:34 pm
FS: 65,75,85,95,100(2)
SP: 55,65,75,85,85(f)
February 3rd, 2010 on 9:44 am
Great Job.
February 7th, 2010 on 8:13 pm
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