Thursday 080925
Lots of word to pass, so lets get started:
Sunday WOD
We’ll be trying a Sunday WOD, 28 Sept at 7 pm. We will post the WOD the night before as per usual. Post any thoughts on our current training schedule (i.e., if it’s ok as is or if you think we should change it) to comments.
Crossfit Basic Barbell Certification - Mark Rippetoe
Registration link will be sent out to Members first, then Foundation Athletes, then posted on our page.
When: 11-12 April 2009
Where: Potomac Crossfit, 1039 N Highland St Arlington VA
What: Spend two full days with CrossFit Coach Mark Rippetoe and Lon Kilgore, Ph.D. learning,
studying, and practicing the deadlift, back squat, press, bench press, and power clean.
You will learn not only how do the lifts properly but how to recognize and correct technique
errors and teach others. These lifts are indispensable to CrossFit training, and expert
coaching is a powerful advantage.
Crossfit Olympic Lifting Certification - Mike Burgener
Registration link will be sent out to Members first, then Foundation Athletes, then posted on our page.
When: 23-24 May 2009
Where: Potomac Crossfit, 1039 N Highland St Arlington VA
What: Spend two full days with CrossFit Coach Mike Burgener and staff learning, studying
and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power,
coordination, agility, accuracy and balance to your strength training. These lifts are
indispensable to CrossFit programming and expert coaching is a powerful advantage.
Morning Foundations/Schedule Update
As we move to do less Foundations Classes and more WOD Classes for our members, we are not going to be offering another 0530 Foundations Class in the foreseeable future. The week of October 13th, there will only be WOD classes M-F at 0530. There will be Foundations Classes at 0630 Tue/Thu starting Oct 14.
Programming
We program with a 5 day on/2 day off schedule in mind. It is also workable to do 3 on/1 off/2 on/1 off - however, because Saturday isn’t within that 5/2 structure, you may get a heavier dose of one modal domain that week. Just keep that in mind but when in doubt, show up.
WOD
50-40-30-20-10
Pull-ups
Situps
Post time to comments. Scale as appropriate.
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September 24th, 2008 on 8:48 pm
I’m excited about the Sunday WOD. It’ll give me an extra chance to make it in on the weeks when I can’t get enough during the week!
Also, I like the schedule y’all have now - you offer lots of options for classes and I like having the flexibility to plan my WOD time based on how my day goes.
I may be able to make 0530 classes, but if it were at 0500, I’d be more likely to make it in. I may be the only one with this preference, and I realize that, but I just wanted to put it out there that if it were at 0500, that’d be my preferred WOD time. Otherwise, the 5, 6, 7 pm option gives me the flexibility I need if I want to work late or get off early.
Thanks for soliciting feedback!
You guys (and gals) all ROCK.
September 24th, 2008 on 9:06 pm
I agree with Heather on the Sunday WOD. Although I wouldn’t make it every Sunday, it offers members another day to workout during hectic work weeks. At least in this metropolitan area, most have crazy and unpredictable schedules. As far as one workout extra in a certain modal domain, in my opinion, that just falls under the constantly varied because it’s still different week to week.
September 24th, 2008 on 9:27 pm
Also looking forward to the Sunday evening option!
September 25th, 2008 on 8:02 am
Heather is not alone on the 5am WODS. That would be just early enough to fit in my schedule, and I’d prefer to do that instead of rushing out of work - or missing WODs entirely - in the evenings.
Real happy about Sundays WODS.
September 25th, 2008 on 8:25 am
Thanks to all who have posted endorsement of the Sunday WOD - I will pay you later.
Proving Brian wrong is one of small joys in my life.
As for all the 0500 comments . . . where do you people work?
September 25th, 2008 on 8:28 am
Count me in on the Sunday WODs….except this Sunday….late Skins game….
September 25th, 2008 on 8:51 am
Dec. 6 is the annual Army-Navy football game. Anyone interested in an Army-Navy Crossfit game with teams of Army vets vs. Navy vets competing in a crossfit WOD? Hooah!
I know there are several ex-military at PCF … any thoughts?
September 25th, 2008 on 9:05 am
Not a bad idea Matt…
September 25th, 2008 on 9:57 am
Can AF vets play too? We were apart of the Army once.
September 25th, 2008 on 10:02 am
I was in JROTC in high school….. nevermind, lol.
September 25th, 2008 on 11:07 am
whats up from atl…ill put my .02 in - id like to see an 8pm WOD m-th…sometimes its tough to get out of the office at 630.
September 25th, 2008 on 11:35 am
A Sunday WOD sounds great. I would definitely attend after I get started with Foundations.
September 25th, 2008 on 11:36 am
Grats to Laura, Erin and David who finished their Foundations today by crushing Fight Gone Bad. Nice job.
September 25th, 2008 on 6:39 pm
as rxd today: 14:21. Beat my 15 min goal
September 25th, 2008 on 6:46 pm
Scaled Pull ups to 25-20-15-10-5. Rx’d the sit ups
21:?? Didn’t use the bands at all. Felt great. Couldn’t really do many pull ups when I started crossfit.
September 25th, 2008 on 8:09 pm
Sunday WOD is a great idea. I’m not sure about anybody else, but for me, if there was a 10 or 11 AM WOD on Sunday, that’d be even better than the 7pm.
September 25th, 2008 on 8:32 pm
Scaled Pull ups to 25-20-15-10-5. Rx’d the sit ups
19:36
first 6 no band, then blue band, then green band last 15
September 25th, 2008 on 9:01 pm
I agree with the 5am and 8pm WODs. I don’t where other people work, but I work 12 hours shifts in a hospital
September 25th, 2008 on 9:28 pm
Today was pretty bobo.
WOD
50-40-30-20-10
Pull-ups
Situps
Time: 22:30
My 9/1 - 3/1 split isn’t working so well. Perhaps some more rest and food…
September 25th, 2008 on 9:36 pm
40-30-20-10-5
Pull-ups
Situps
19:10ish?
September 26th, 2008 on 8:30 am
Foundations class #4: 21-15-9, deadlift and kettlebell. First set deadlift @ 135 lbs., other two sets @ 115 lbs. Kettle bell @ 25 lbs. Time was 4:45.
September 26th, 2008 on 8:41 am
uhm…
20-15-10-10-5 PU (weak)
rxd SU
19:15
September 26th, 2008 on 9:36 am
scaled PU to 25-20-15-10 with blue nad green band
SU 50-40-30-20-10
A very Roseanne Bar-esq 17:51