Thursday 091224
Announcing the PCF World Series of Paleo Challenge. Click here for more info!
Holiday Schedule
Thursday, December 24, 9:30am and 1pm
Friday, December 25, 1pm
Saturday, December 26, 1pm
Sunday, December 27, 5pm and 6 pm
Clean
3-3-3-3-3
Rest 5:00min
For Time:
12-9-6
Overhead Squat, 135/95 lbs
Chest to Bar Pull-ups
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December 23rd, 2009 on 8:43 pm
Just signed up for the Sectionals. Fat kids division is mine to lose.
December 23rd, 2009 on 9:08 pm
Just signed up for the World Series!!!
December 23rd, 2009 on 10:12 pm
Registered for sectionals. I hope to improve on my last year finish. Last year I believe I came in 92 out of 93. This year I am shooting for 91 out of 93. I aim high.
December 23rd, 2009 on 10:14 pm
Oh, and I also signed up for the optional “Best looking crossfit athlete without a shirt on”. This one I should fair far better in.
December 23rd, 2009 on 10:20 pm
Scott I think that’ right. I was the only person you’ve managed to beat last year.
December 23rd, 2009 on 11:16 pm
Registered for sectionals – let me know if you’d like to be my guest. Too bad there isn’t a spider monkey division…
Happy Holidays everyone!
December 23rd, 2009 on 11:26 pm
I’m signed up for sectionals too, Ive got the women’s fat kid division championship in the bag…
December 23rd, 2009 on 11:28 pm
Scott q- not of Vegas mike is competing. Just sayin’
December 24th, 2009 on 12:33 am
registered for sectionals… my first crossfit competition and I’m pumped
December 24th, 2009 on 8:08 am
registered for sectionals as well.
Merry Christmas to everyone and if you are traveling I hope it is uneventful and safe. All the best…
December 24th, 2009 on 8:24 am
If anyone has a guest spot available for the sectionals – sign me up. Spider Monkey ??
December 24th, 2009 on 8:34 am
Thanks Steve.
If anyone is registering, I’m betting Kristin would like to go as well, so if you have the space to put her down, it would be appreciated.
Looking forward to being part of the support crew this year – hard to compete the phenomenolness (I made that up) of last year’s folks.
For anyone debating whether to go – go. Everyone that went last year has a great time.
December 24th, 2009 on 8:49 am
I am registered as well.
To second Dan’s comment: If you are debating to go – go. I went as part of the support crew last year and it was a BLAST. I am competing this year so I can’t be Guch’s photographer – definitely a story in itself! Judges are his favorite people, right Guch?!
Merry Christmas Everyone!!!!!
December 24th, 2009 on 8:53 am
I’m filming a documentary of Guch at Sectionals this year – I expect a movie deal and for Guch to get his own reality TV show.
December 24th, 2009 on 9:11 am
I was also part of the support group and the entire experience was amazing.
December 24th, 2009 on 9:24 am
oh and being the pack rat that I am, I saved the carpet pieces that we used to layout and stretch on and could probably get the tent again.
December 24th, 2009 on 9:34 am
Sally,
Tell me the truth; you had the most fun out of anyone because you were the one following me around with a camera.
Dan,
I’ve been waiting for Xmas eve to make my wish and my wish is for you to like me for who I am and not for my looks.
December 24th, 2009 on 10:20 am
We’re signed up. Normally I would get excited and head for a WOD. But we are getting on a plane today and I’ll probably end up taking 3 or more days off. This of it as the calm before the storm.
Everyone else is doing a paleo challenge. I think I am going to weigh and measure for a month (or maybe more) going into the sectionals.
Unsure of what my ratios are going to be. That is part of the experiment. You can’t tweak unless you know where you are. With Erika doing a Paleo thing I will probably still eat high quality foods. I will likely start with 40-30-30 and see how I feel. I figure with the low glycemic carbs I won’t face any insulin issues even with 40% carbs. We shall see.
December 24th, 2009 on 10:42 am
I too am registered. A fat kids division would be fantastic.
December 24th, 2009 on 10:44 am
Yes, if anyone has a spectator spot available, I’d love to yell my head off for everyone. The support crew at regionals was amazing, so I would love to return the favor this go round.
December 24th, 2009 on 10:45 am
We probably should try to organize the guest situation, no?
If you have an open guest spot, email me at siddharth@potomaccrossfit.com.
If you want a guest spot, also email me.
With those two lists, I’ll pretty much be unstoppable.
December 24th, 2009 on 10:53 am
Scott Q, the shit just got real, you shoulda put a ring on it….
and Guch, I like you for more than your looks(I like your tv)
December 24th, 2009 on 11:37 am
55-65-65-65-65 on the cleans
5:47 7 rounds 4 ea OHS (35#) and jumping pullups
Hips felt really loose today. No strength in the squat.
Thanks for the recovery and kipping tips Brian!
December 24th, 2009 on 11:37 am
Cleans: 135. Form needs a lot of work.
11:01 metcon. I really wanted to finish the last set up pullups without a band, sadly it was not to be. Brian- thanks for the help.
Happy Holidays to everyone.
December 24th, 2009 on 1:56 pm
Cleans: 135-155-165-175-185
8:13 at 115. Form started breaking down during the last set. Gonna work on this in prep for the Games. So stoked!!
Mary Ellen and I were just discussing how much PCF has evolved this past year, especially during the past few months. We appreciate the coaches’ dedication to find and implement innovative ways to challenge and develop its athletes. And we enjoy this community in immeasurable ways.
Well, we’re off to Greece until Jan 5!
Have a Merry Christmas and Happy New Year!
December 24th, 2009 on 2:38 pm
Present at, albeit tardy to, the afternoon WOD.
December 24th, 2009 on 2:38 pm
Stopped by Crossfit Valley Park in St. Louis today for 12 Days of Christmas Part 2!
Dave and I are currently featured on their website: http://www.crossfitvalleypark.com/
The 12 days were:
1. 20 mountain climbers
2. Box jumps
3. Burpees
4. Lunges
5. Kettelbell swings
6. Pushups
7. Split lunges
8. DB push press
9. Sit ups
10. DB thrusters
11. Kettelbell SDHP
12. Burpee box jumps
They had us do the first full 11 rounds and then we finished with the burpee box jumps. Great box, great WOD!
I finished in 18:12
Dave finished 21:xx
Merry Christmas!
December 24th, 2009 on 2:38 pm
Cleans: 135-165-185-205-225(f)
225 is all mental for me. I had 205 pretty easily for 3. Just need to get really aggressive with that weight.
WOD: 7:48 Rx’d. OHS were slow but that was OK with me. Given that my 3 rep max is over 200, I thought I should have been able to go quicker. oh well. A good day nonetheless!
Merry Christmas everyone!!!!
December 24th, 2009 on 4:06 pm
Cleans:
135-155-185-135-135
The last two sets were sets of 5 squat cleans. Wrist was acting up so to avoid further damage I cut weight.
Other WOD:
7:14 – front squat at 145 instead of OHS due to wrist
Finisher:
2 hours of dodgeball + countless burpees
December 24th, 2009 on 5:37 pm
Cleans – 115-135-155-175-195(f)-185(1)
OHS/CTB – 5:55 at 105#. Probably should’ve gone a little heavier.
Good times with the post-WOD dodgeball battle.
December 24th, 2009 on 5:46 pm
Cleans: went up to 185. Need to work on form or something. Seems like I get to a certain weight “relatively” easy and then hit a wall.
Scaled the OHS WOD to 105 because was feeling strangely wiped from the cleans. Should have gone heavier though. Can’t remember my time though due to the 2 hours of dodgeball, burpees, pullups, pushups, and three beers. Great finisher!
Signed up for sectionals too. Am both excited and nervous as hell.
December 24th, 2009 on 8:30 pm
clean: 115-135-155-175-135
wod: 6:25 135 was heavy but doable, was able to do the first and third set unbroken.
even thought I was reluctant to participate in the dodgeball finisher, I am glad I did, had a fun time and got to do lots of burpees!
hope everyone has a great christmas!
December 26th, 2009 on 11:14 pm
Cleans: 55-65-75-80-85(2)
12-9-6 broken to 9 rounds of 3
OHS 65# 6 rounds, 55# last 3
Decent pull ups but CTB
8:25
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