Thursday 090924
Fight Gone Bad IV
We’re down to the wire for FGBIV, come on by Saturday for our fundraiser to support the Wounded Warrior Foundation and the Prostate Cancer Research Foundation. Members and guests are welcome to participate. To register and donate, click here. For more info about how Fight Gone Bad supports these causes, click here.
The Scanner and FOB Cards
Thanks for working with us on the scanner guys, we appreciate it. Make sure that once you sign up as a regular member you scan in and click the class you’re attending. If you need a card, there’s a clipboard next to the scanner, just right your name down, then we put your card in the black card holder on top of the weights. Just ask the coach on duty to fish it out for you.
0530/0630/0930/1100-1400/1700
Front Squat
1-1-1-1-1-1-1
Post load to comments.
1800
Weighted Pull-ups
1-1-1-1-1-1-1-1-1-1
Post load to comments.
1900
Parralette work – handstands, L–sit, stretching, core control, handstand push ups
50 comments for this entry:
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Photos
September 23rd, 2009 on 9:23 pm
Brian – I am also available to help with FGB on Sat if you still need assistance. Sorry for not getting back sooner. I may or may not have sent you an e-mail because I was guessing on the e-mail address. Let me know. emilee.cummings(atsign)gmail.com
September 23rd, 2009 on 9:48 pm
Got a chance to stop in at Crossfit Santa Clara on Wednesday. This is how I introduced myself to the Crossfit 2008 games champ:
J – “What’s your name?”
Me – “Rich”
J – “I’m Jason by the way”
Me – “Oh, I know…you are kind of a big deal”
Stay classy Potomac Crossfit
September 24th, 2009 on 7:13 am
funny Rich S., thats the first thing you said to me too when we met.
September 24th, 2009 on 8:37 am
FSx1: 135,155,165,175(f),170,165,165
The depth on the 170 was a little suspect.
September 24th, 2009 on 8:52 am
FS: 215 (pr)
September 24th, 2009 on 9:29 am
Scott, you misheard me…I said “kind of a big di*k”
September 24th, 2009 on 10:22 am
Rich S, nice comeback. LOL.
September 24th, 2009 on 10:26 am
Rest day! as Rx’d!
Agree with Rick, nice comment Rich.
Scott, are you going to take that from him??? (Yes, I’m trying to instigate and then enjoy the fireworks from the sidelines
September 24th, 2009 on 10:37 am
Front Squat
205-225-255-265(f)-265-270-275
September 24th, 2009 on 10:47 am
Front Squat
65-85-105-125-130(f)-125-125
September 24th, 2009 on 10:52 am
DF Pete, I like it. Welcome to my world!
September 24th, 2009 on 11:49 am
Just checking Rich S- Were you looking at Scott’s groin when you said that or in the eye? And were you drooling like Pavlov’s dog?
225-245-265-285-255-255-255
September 24th, 2009 on 12:22 pm
nice Mike…I should of put the complete sentence and started with “you are…”
September 24th, 2009 on 12:39 pm
Front Squat – 205 (PR)
September 24th, 2009 on 12:40 pm
Classic…for those who have crossfit journal access, please watch one part of the latest video from the L1 Cert we attended at South Brooklyn. It is past halfway when the owner says “there are not a lot of egos there” at which point there is perfect shot of Scott Q. doing Fran. I guess he wanted to point out one of the egos.
September 24th, 2009 on 12:51 pm
Important new guideline for Caveman Challenge participants. Click name for link.
September 24th, 2009 on 12:51 pm
Aaron, are you hitting the heavy workout early today?
September 24th, 2009 on 12:56 pm
Sally,
I know how you roll!
September 24th, 2009 on 1:03 pm
The day has arrived! Happy Hour at 6:30pm at Tortoise and Hare, located in Crystal City on 23rd Street past Jefferson Davis Hwy and Eades St. See you all there!
Vegas Mike! Email me please and thank you! kassandra.mckenzie at gmail
September 24th, 2009 on 2:12 pm
185
September 24th, 2009 on 2:13 pm
I’m drinking my milk and should be lifting heavy by 4pm. How much do I need to weight to be a Clydesdale, because I weighed myself the other day and I was around 207. This milk thing is CRAZY.
September 24th, 2009 on 2:27 pm
Aaron, can you hold till 4:30
September 24th, 2009 on 2:55 pm
I have to teach someone at 5, so I can’t hold. But you could get there in time for power cleans!
September 24th, 2009 on 2:56 pm
Hello folks! Just wanted to say that I’m also signed up for the L1 Cert at Crossfit King of Prussia on 1/30-1/31. SO excited!
Did my first “real” workout at Globo Gym (aka – Planet Fitness) last night. BOO! First, I loathe the meat heads at the gym. Next, I hate that there are NO pull-up bars, NO kettlebells and little to no free weights. Wuh-wuh-wuh! Oh, and I forgot to mention…they apparently have “pizza Friday”. WTF!?!
So…I tried not to think about this while I busted out a Crossfit total. Not my finest moment in CF history, but I’ve also had about a 2 month hiatus from CF. Here’s the real business:
Deadlift 185#
Shoulder Press 75#
Backsquat 145# (WEAK!)
CF Total: 405
Stoked to be seeing you guys this weekend and getting my ass kicked at FGB!
September 24th, 2009 on 3:06 pm
Front squat
135-165-185-205-225(f)-225(f)-215
weighted pullups
10-15-20-25-30-35-40-45-50(f)
September 24th, 2009 on 3:07 pm
Alisha! Come back to us and STAY!
Can’t wait for the spooning action at the cert, woot!
September 24th, 2009 on 3:14 pm
Alisha! I miss your smiling face! Glad to hear you’ll be here, this weekend for FGB.
September 24th, 2009 on 3:18 pm
Aaron, you scheduled some time for reverse curls, for me, you are the best………..
“your my first, my last, my………..”
September 24th, 2009 on 3:24 pm
Wow Kassi, I might have to sign up for that cert… Your post reminded me of a presentation I went to a few years ago. Ed Viesters was talking about his ascent of the fourteen 8000m peaks, most with his climbing partner Veikka something, a guy from Finland. Anyway, he was describing how they slept in their tiny little ledge tent up high, maybe 3-4 feet wide, no sleeping bags, just in their down suits. Very tight space. “Spooning is allowed. Forking is not.”
September 24th, 2009 on 4:23 pm
Jon M, still doing the oly class at 7:00 tonight?
September 24th, 2009 on 5:13 pm
Dave-
Yes. Jon is filming tonight. So make sure to clean yourself up.
September 24th, 2009 on 5:15 pm
Don’t worry, I already showered and I’ll make sure to put on my sexy shorts!
September 24th, 2009 on 5:33 pm
Front squats – up to 185
Wanted to do the oly class tonight but my wrist is not right and I gotta ice.
September 24th, 2009 on 5:35 pm
everyone – pay no attention to Rich S.’s shit talking today. He is just devastatingly crushed and thoroughly depressed that I made it into a Crossfit Journal video FIRST. Thats right first. WITHOUT my shirt on, as nature intended. And, what Rich S. failed to tell the rest of the class is if you watch this beautiful video, you will notice they talk about “fire breathers” right when they are getting a great ass shot from me. What can I say Rich S., but eat shit.
Oh, and since I have debuted in a Crossfit Journal video sans shirt, I will now go shirtless for the rest of my life. All shirts are currently being thrown out.
September 24th, 2009 on 6:17 pm
Front squats
135-185-205-235(PR)-245(F)-225-225(F)
Weighted pull-ups
25-35-40-45-50(F)-50(F)-50(F)
September 24th, 2009 on 6:42 pm
Front squat – 185
September 24th, 2009 on 6:43 pm
Was looking for at least 315, got 285.
I could blame the vacation, but that was really just me doing a crappy job today.
September 24th, 2009 on 6:59 pm
115-125-135-145-165(PR)-175(F)-170(F)
I honestly didn’t know where to start with this so I just got started and looked to see where I ended up.
September 24th, 2009 on 7:01 pm
285, was looking for 400
September 24th, 2009 on 7:02 pm
115-120-then failed at least 6 times at 125. Thanks to all who tried to help me stick it! I guess I know where my one rep max is.
September 24th, 2009 on 7:03 pm
135
September 24th, 2009 on 7:17 pm
205-225-245(f)-245(PR)-255(f)-225-135
Thanks for the tips and encouragement Vegas and Boston.
Boston, hope the wrist is okay.
September 24th, 2009 on 7:21 pm
Front Squat
115-120-125-130-135-145-150(PR)
September 24th, 2009 on 8:08 pm
Brian – Thanks for the great recovery class tonight. Those stretches are killer.
Boston Mike – Dude, I had no idea your wrist was sprained. I was just horsing around and now I feel like an asshole. Sorry.
September 24th, 2009 on 9:04 pm
Weighted pull ups
85#
September 24th, 2009 on 9:18 pm
Pull-ups – success with the red band, failed on the orange band.
September 24th, 2009 on 9:53 pm
weighted pull-ups
53-72-82-92-102-107(pr)-112(pr)-117(pr)-125(f)-122(pr)
The last 3 were reverse grip.
September 24th, 2009 on 9:57 pm
FS – 215 pr
September 24th, 2009 on 11:58 pm
Weighted pullups
10-15-20-25-30(f)-30(90%)-20-20-10-10
September 25th, 2009 on 8:03 am
Gravatar link test
Thanks for the heads up jared