Thursday 100204
Men of PCF Calender and Release Party this next Saturday to benefit Wounded Warrior Foundation
Update: The Men of Potomac Crossfit Calender Release Party will be rescheduled to 13 February starting at 3pm because of the snow storm this weekend. The party will start right after the final Paleo Challenge meeting at 1:30pm.
Update: Due to the predicted snowstorm, classes on FRIDAY 5pm and 6pm and SATURDAY morning (9am, 10am, 11am, and free class at 12pm) are cancelled
Power Snatch
2-2-2
Snatch Balance
2-2-2
Snatch
2-2-2
Power “Cindy”
AMRAP 5 Minutes of
3 Chest to Bar Pull-ups
6 Clapping Push-ups
9 Jumping Squats
Post loads and times to comments.
Snatches should not be with maximum weight. Keep bar speed fast.
Don’t short the ROM on the Jumping Squats. Get hips fully open.
76 comments for this entry:
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Photos
February 3rd, 2010 on 8:06 pm
Hey everyone, on Feb 20th we’re going out to Whits for Zacks bday. I didn’t have everyone’s email here, so evite is linked to my name. I hope you all can come!! I was disappointed that there were no drunken handstand pushups during my birthday happy hour, so I’m hoping we can change that for his
February 3rd, 2010 on 8:10 pm
I tried posting this already, so if this double-posts my apologies
On Feb 20th we’re going to Whits for Zacks birthday around 9-ish. I didn’t have everyone’s email here, so evite is linked to my name. I hope you all can come!!
February 3rd, 2010 on 9:00 pm
Anyone got tickets???
February 3rd, 2010 on 9:05 pm
OK so I’ll try this one more time before I give up posting on the blog forever.
Sat Feb 20th. Whitlows. Zack’s birthday. Evite linked to my name. Hope you ALL can come!!
February 3rd, 2010 on 9:16 pm
Pete just because you have a tribal tatoo doesn’t mean you should pose as an Indian
February 3rd, 2010 on 9:20 pm
test post, having issues
February 3rd, 2010 on 9:22 pm
Dave,
Ha! Nice.
See…all those years at Gold’s Gym doing bicep concentration curls and using the squat rack to do standing curls were not for nothing. God had a plan…they were all leading up to this moment…the pinnacle. I can die now…its all downhill!
February 3rd, 2010 on 9:27 pm
OK clearly its working without an evite in my name. Lame. But whatever. So, Feb 20th. Zacks bday at Whits. Hope ALL of you can come!
http://www.evite.com/pages/invite/viewInvite.jsp?inviteId=MBWURRROFVPNWJMKCZIT
February 3rd, 2010 on 9:32 pm
Did someone post something about a Shinedown concert a while back?
February 3rd, 2010 on 9:46 pm
Since I know a lot of people don’t go back and read the later postings, I wanted to say thank-you to everyone for the birthday wishes!!
February 3rd, 2010 on 9:49 pm
Dave C,
I did but I got harassed about it because Nickleback is headlining it haha.
February 4th, 2010 on 1:09 am
Vaughn, my heterosexual life partner, sorry I missed the big day. Vegas is as wild as ever and getting stranger by the minute. I need to come back to DC for a rest. I hope you enjoyed your day and downed a gallon with the oreos(have you tried the vanilla ones yet?)
As for your coworkers, tell them, game recognizes game at any age, and you will never see a tiger eat a salad.
Enjoy your day(belated) and have a STELLA
Vegas out
February 4th, 2010 on 6:40 am
thanks Vegas, I am waiting on the oreos/beer until the 13th, but will make up for it…
Happy Birthday Jay!
February 4th, 2010 on 8:30 am
Condition: Strike 2.
February 4th, 2010 on 8:32 am
power snatch x2: 75, 75, 75
snatch balance x2: 45, 55, 65
snatch x2: 75, 75, 75
power Cindy: 5 rds rx’d
February 4th, 2010 on 8:33 am
Yesterdays leaderboard (just jerk):
ttp://pcfwhiteboard.wordpress.com/2010/02/04/100203/
February 4th, 2010 on 8:50 am
Power Snatch – 115 / Snatch Balance – 75 / Snatch – 95
Power Cindy – 6 2/3 rx’d
February 4th, 2010 on 9:02 am
Power Snatch – 115 / Snatch Balance – 65 / Snatch 95
Power Cindy – 6 2/3
February 4th, 2010 on 9:10 am
With the “h”
http://pcfwhiteboard.wordpress.com/2010/02/04/100203/
February 4th, 2010 on 9:17 am
Happy belated birthday to Vaughn, and Happy birthday to Jay, who will no doubt celebrate by skipping two meals today instead of one.
February 4th, 2010 on 9:42 am
Condition- dont take his harassment, Brian wanted to go to the concert until he heard Kelly Clarkson wasnt going to be playing. I think he and Jon already rented a Winnebago to follow Cascada around the country the next time they tour.
February 4th, 2010 on 9:44 am
Brian I am noticing a lot of errors by you lately with the leaderboard Chris K also got 250.
February 4th, 2010 on 9:47 am
and I rocked 135#
February 4th, 2010 on 9:51 am
Brian PCF-
I was merely letting Dave C know that there is a concert that has Shinedown in it. I apologize for not having Cascada or Paramore on the list.
February 4th, 2010 on 9:54 am
Not Brian’s fault on the leaderboard….last night I compiled the results. Sorry, Chris K….I must have missed your name.
That said, it is hard sometimes to put together the list if people (or coaches) forget to put times/loads on the whiteboard…or if those entries are unreadable.
We’ll do a better job of getting this straight in the future, but please help us by ensuring your entries after each class are accurate.
February 4th, 2010 on 9:56 am
Power snatch: 75-95-95
Snatch balance: 65-75-75
Snatch: 75-95-105
Metcon: 6 RX
February 4th, 2010 on 9:57 am
Oops, not in FL yet
February 4th, 2010 on 9:58 am
Mike m,
The Eagles are touring this summer I believe. Just another event for Brian to gear up for. Hotel California and Life in the Fast Lane are expecÞed to be played for him…
February 4th, 2010 on 10:22 am
No Pete, this is just the beginning. I see a bright future for you as the newest member of The Village People. “Y…M….C….A….” http://www.youtube.com/watch?v=CS9OO0S5w2k
February 4th, 2010 on 10:29 am
Erin (from beginning Oly class), if you are interested in continuing Oly training, email me at bboston@cs.georgetown.edu. I’m trying to organize something with the rest of our class. Thanks.
February 4th, 2010 on 10:31 am
Leigh,
So now I’m the Disease Free Gay Indian Conclusion. It’s all a bit overwhelming!
February 4th, 2010 on 10:41 am
..and model Pete, you forgot model.
February 4th, 2010 on 11:01 am
And Erika once again publicly reprimands Jon…. Ouch.
You could have just said “Someone….not naming names… has bad handwriting and sometimes doesn’t write “RX’d”. I think this person is short, needs a haircut, and loves Cascada. But seriously, not naming any names.
February 4th, 2010 on 11:47 am
Isn’t it “has a lego-man haircut” and not “need a haircut”
–Crossfitter formerly known as Mike H
February 4th, 2010 on 12:00 pm
Leigh,
Yes…Model! Ok, now I have Rupauls “Work” in my head now.
February 4th, 2010 on 12:12 pm
Jon – believe it or not, I did not have you in mind when I wrote that (you know I have no problem making it known when I am calling you out). I was chastising all of us.
Besides, if I was making reference to you, there are so many other things to make fun of besides you being short and having a bad haircut. And while we’re on the topic, can you explain why your new “name” is Goodluck Jonathan? I don’t get it.
Hugs to you, though. You know I love ya.
February 4th, 2010 on 12:35 pm
Happy belated birthday Vaughn and Happy Birthday Jay!
February 4th, 2010 on 1:26 pm
Happy Birthday Jay even though you really read the blog and won’t see this probably
February 4th, 2010 on 1:42 pm
Joined the lunchtime crew.
Power Snatch: 115,115,115
Snatch Balance: 115,125,125
Snatch: 125,135,155
Metcon: 8 2/3 (thought this was good until Aviv announced that he did 11+…silly)
February 4th, 2010 on 1:51 pm
you have to watch Aviv’s numbers…he does wod’s alone…so one can never be sure if he is pulling a Scott Q in Pakistan…
only kidding aviv…and not kidding for you scott q
February 4th, 2010 on 2:02 pm
Happy Birthday Jay!
(man, so many birthdays at the end of January – beginning of February)
I love that Simple Jack has made it on the board.
February 4th, 2010 on 2:16 pm
Google it Erika. “Goodluck Jonathan” is the soon to be real name of the President of Nigeria.
February 4th, 2010 on 2:34 pm
I’m so glad I finally know who Goodluck Jonathan is. I thought there was a new coach I hadn’t met yet or something…
Happy B-day Jay!
February 4th, 2010 on 2:36 pm
We still don’t get it Jon, so why is that still “your” name….
Unless you have goals of being the President of Nigeria ?
February 4th, 2010 on 2:50 pm
Because of the snow, calender release party is rescheduled to after the Paleo Challenge Meeting on Saturday, 13 February. So party will kick off about 3:00pm.
February 4th, 2010 on 3:27 pm
Yeah for rescheduling the party!!!
February 4th, 2010 on 3:39 pm
Happy Birthday Jay.
February 4th, 2010 on 3:47 pm
Glad the party is rescheduled so i can now attend. Can I pick up my calendar yet? Waiting for my email telling me it’s ready.
February 4th, 2010 on 4:14 pm
7 1/3 Rx
February 4th, 2010 on 4:27 pm
Laura, your calendar isn’t ready yet. They should arrive soon, and I’ll email you when they do!
February 4th, 2010 on 4:34 pm
Brian-
Thanks, man! You are a handsome powerful man…at least that’s what Scott Q. told me.
February 4th, 2010 on 4:36 pm
Happy Birthday, Jay! We thought of getting you a bodpod but figured what’s the point.
February 4th, 2010 on 5:10 pm
Thanks everyone, I appreciate it.
Is the Athlete Exchange still on for Saturday?
February 4th, 2010 on 5:28 pm
Wimps. The first flake hasn’t even fallen yet.
February 4th, 2010 on 6:22 pm
Seriously classes are getting cancelled due to the threat of snow, what is this the DC school system? Boo.
February 4th, 2010 on 7:24 pm
Bummer on the classes Friday and Saturday.
February 4th, 2010 on 7:24 pm
Snatch Work: 155 Power Snatch, worked the rest of the time on overhead squat form.
Metcon: 9 Rounds, 12 reps, rx’d
February 4th, 2010 on 8:18 pm
Power snatch: 85-90-95
Snatch balance: 65-65-65
Snatch: 85-95-95
February 4th, 2010 on 8:42 pm
Snatch: 125-135-135-135F-135
Metcon: 7 + 5 pushups
Happy Birthday Jay!
February 4th, 2010 on 8:51 pm
Sub’d Shoulder Press for snatch due to shoulder tweak
(135-157-167-167)x3, 177×2
Metcon: 8 Rounds
February 4th, 2010 on 8:54 pm
No snatch due to wrists
Back squat – worked up to 285 x 1
Metcon: 6.4 rounds
February 4th, 2010 on 8:57 pm
Snatch balance – eventually did these at 55#, but mainly worked on form. Did the snatch at 65# also concentrating on form.
Metcon: 6+16 with jumping pullups and knee pushups (first 3 sets clapping, last 3 regular)
February 4th, 2010 on 9:44 pm
C’mon one Friday evening class and one Saturday class. It’s just a little snow.
February 4th, 2010 on 9:44 pm
And Happy Birthday Jay.
February 4th, 2010 on 9:52 pm
I’m new to the area and was hoping someone would know of a pool in Arlington or around Arlington that has open swim after 5pm? Thanks so much!
February 4th, 2010 on 10:03 pm
Snatches @ 75
Metcon: 7Rnds+ 6reps with regular pushups….
February 4th, 2010 on 10:06 pm
I’m with Joe
February 4th, 2010 on 10:27 pm
Snatch – stuck around 115 for the most part.
Metcon – 9 rounds rx’d
February 4th, 2010 on 10:38 pm
Power Snatch – 75,95,105,105,105
Metcon – 6 rounds rx’d
February 4th, 2010 on 11:19 pm
Power Snatch – stayed around 95lbs the whole time. Good power off the floor and over head. Need to work on gradual acceleration from floor to overhead – I tend to just rip the thing straight up – but not bad though.
Metcon: 6 rounds + 11 (sub Box Jumps for Jump Squats)
February 4th, 2010 on 11:25 pm
Snatch – 65#
Metcon – 7 rounds. Jumping pullups and regular pushups. My jumping squats were way slower than usual because my thighs were still worn out from rowing yesterday.
February 5th, 2010 on 8:30 am
worked on snatch balance with siddharth, whose cute, howling baby helped me work on focus. We stayed at 95-115#
Metcon: 7 rounds rx. Had to break pullups a couple times and do a couple do overs.
February 5th, 2010 on 8:30 am
*adorable, precious, cute, full-of-potential, howling baby
February 5th, 2010 on 9:29 am
worked on squat snatch at stuck around 55 to work on form/speed.
Metcon: 6 2/3 (4 squats short of 7!), kipping pullups, clapping pushups first 1.5 rounds, but switched to strict after that.
February 5th, 2010 on 10:11 am
Snatches ranged from 55# to 65#. 5 rounds on the metcon.
February 5th, 2010 on 7:36 pm
had snatch solidly in the 95-100 range, but then whenever i went above 105 mysteriously didn’t have enough speed to get overhead.
metcon = 6 rounds and change, pushups destroyed me