Hey guys, this is a Save the Date notice. Come help DF Pete bring in his birthday in style next Saturday (March 13). Festivities start at Hard Times and will move on from there. Details to follow so mark your calendars!
DF Pete- I am sorry to miss your celebration, as I will be in England. Make sure you celebrate in true CF style and do some HSPUs before the night is over.
Dan- (and newbies) in defense of my New Years resolution, writing down my weights has changed my xfit experience greatly. Mostly due to the fact that I have quit wasting time “working up” to a weight because I have no idea what can I press, jerk, etc. Now that I can look up what my number was last time, I know where to start. Simple, silly but true. I wish I had taken all the coaches advice and kept track from the beginning.
West Potomac Rugby Football Club is hosting the annual Spring Thaw Tournament this Saturday. After the matches we are hosting a fundraiser for Men Against Breast Cancer at Hamilton’s Bar and Grill in DC. The link in my name has more info, but the gist is simple:
$10 at the door yields $1 PBRs all night, a fancy bracelet, and other specials. Come out, raise money for Men Against Breast Cancer, and have a good time.
I used a hook grip and didn’t alternate my hands. I now realize I probably should have. It just kept slipping out of my fingers by the 3rd rep. Any suggestions?
Caitlin and others interested in the Marathon, hopefully we can start back up on with the PCF running group we had last summer/fall.
This time around I wan to organize around more specific races.
Regardless of whether you want to run with the group, there are certainly coaches here who have trained with CF + endurance training, several who have attended the CFE Cert, and several who have trained others for races, so you’ll all be well taken care of.
I’m planning on doing the Marine Corps Marathon and am planning on only doing crossfit and CFE as training. I’d certainly welcome company and a PCF running group.
Kept DLs reasonable going for more of a heavy volume workload than just all out heavy. Getting comfortable with 275.
Pushups are becoming harder now that I’m heavier and I haven’t done much of these in awhile. Got 84. Squats are still the moneymaker; got 163. I don’t think I can squat much faster.
DL: 270 (PR, and since I maxed out @ 295×1 last time we had a heavy DL, I’m looking forward to another PR next go-round)
Metcon: 172 rx’ed. Only 65 on the push-ups, which means a wimpy 107 on the squats? Man, gotta do these a bit faster.
March 3rd, 2010 on 10:21 pm
Back at CrossFit Flex Gym, Golden, CO.
W/U: 3x (15 sit ups, 10 OHS, 10 KB swing)
WOD: for time
60 KB Swing (1.5/1) – scaled @ 26# (didn’t have 30#)
50 Box Jumps (24/18)
40 Wall Ball (20/12)
30 Pull Ups – blue band kipping
20 Sit Ups
10 Snatch (115/65) – scaled @ 55#
100 feet of walking lunges w/ plate (45/25)
17:15
March 4th, 2010 on 12:47 am
Does anyone have a pair of 38 or 39 Risto weightlifting shoes that I can try on? Pls email me at drea@potomaccrossfit.com if you do!
thanks!
March 4th, 2010 on 5:14 am
Hey guys, this is a Save the Date notice. Come help DF Pete bring in his birthday in style next Saturday (March 13). Festivities start at Hard Times and will move on from there. Details to follow so mark your calendars!
March 4th, 2010 on 8:42 am
Happy Birthday, Pete!
DL = 325
MetCon = 229
March 4th, 2010 on 8:55 am
DLx3: 225, 245, 245, 245, 245
8 rds tabata push-ups + 8 rds tabata squats: 186 total reps
March 4th, 2010 on 8:57 am
Deadlift: 315
Metcon: 192
March 4th, 2010 on 8:59 am
Deadlift: 335
Metcon: 175
March 4th, 2010 on 9:31 am
Anybody using a 9.5 WL shoe that I can try please ?
Rogue or Pendlay or VS or Adidas…
March 4th, 2010 on 9:35 am
Brian – you know what I need… give it to me.
DF Pete- I am sorry to miss your celebration, as I will be in England. Make sure you celebrate in true CF style and do some HSPUs before the night is over.
Dan- (and newbies) in defense of my New Years resolution, writing down my weights has changed my xfit experience greatly. Mostly due to the fact that I have quit wasting time “working up” to a weight because I have no idea what can I press, jerk, etc. Now that I can look up what my number was last time, I know where to start. Simple, silly but true. I wish I had taken all the coaches advice and kept track from the beginning.
March 4th, 2010 on 10:00 am
Deadlifts: 200. My major issue was my grip– it kept slipping by rep 3.
Tabata: 176..goal was to keep the rounds consistent and i did!
March 4th, 2010 on 10:04 am
Deadlift: 155. Tried 175 – but that wasn’t budging today.
Metcon: 168 Rxed. The drunk cobra didn’t show until Round 4 of the pushups. Woot!
March 4th, 2010 on 10:15 am
Caitlin,
What kind of grip were you using? Did you chalk up.
It is ok on multi-rep efforts to re-grip at the bottom as well.
March 4th, 2010 on 10:42 am
Is the gym still using Beyond the White Board? No new posts since Saturday.
Also, does anyone at the box practice Pose running that could give me some pointers?
Grassy-ass…
March 4th, 2010 on 1:19 pm
Deadlift 235#
Metcon 64+102=166
First 21 pushups were good, rest on knees
March 4th, 2010 on 2:00 pm
I’ll be posting this regularly until Saturday…
West Potomac Rugby Football Club is hosting the annual Spring Thaw Tournament this Saturday. After the matches we are hosting a fundraiser for Men Against Breast Cancer at Hamilton’s Bar and Grill in DC. The link in my name has more info, but the gist is simple:
$10 at the door yields $1 PBRs all night, a fancy bracelet, and other specials. Come out, raise money for Men Against Breast Cancer, and have a good time.
March 4th, 2010 on 2:04 pm
@ work today:
Clean 1,1,1,1,1@225#
Snatch 3,3,3,3,3@165
Jerk (again) 5,5,5,5,5@235
Then
10x50m swim
March 4th, 2010 on 2:48 pm
I used a hook grip and didn’t alternate my hands. I now realize I probably should have. It just kept slipping out of my fingers by the 3rd rep. Any suggestions?
March 4th, 2010 on 2:53 pm
Yes!
1. Reverse Grip
2. Chalk
3. More deadlift
4. Re-grip at the bottom if needed
March 4th, 2010 on 2:53 pm
By reverse I mean “alternate” grip.
March 4th, 2010 on 2:53 pm
Coaches,
I accidently left my suit on a hanger last night. I will be there to pick it up tomorrow.
My bad.
Paul
March 4th, 2010 on 2:56 pm
Paul,
I grabbed it last night, put on Tommy Boy and did “fat guy in a little coat” with it…my bad.
March 4th, 2010 on 3:23 pm
FYI, the Marine Corps Marathon Active Duty and Reserve Registration is now open.
March 4th, 2010 on 3:42 pm
Marine Corp Marathon Crossfit style, Relay in teams of four 4 doing rhe wheelbarrow.
March 4th, 2010 on 3:44 pm
Anybody going to do crossfit endurance for the marathon? i am interested in training with it but am not really sure where to start.
March 4th, 2010 on 3:50 pm
Caitlin and others interested in the Marathon, hopefully we can start back up on with the PCF running group we had last summer/fall.
This time around I wan to organize around more specific races.
Regardless of whether you want to run with the group, there are certainly coaches here who have trained with CF + endurance training, several who have attended the CFE Cert, and several who have trained others for races, so you’ll all be well taken care of.
March 4th, 2010 on 4:27 pm
I’m planning on doing the Marine Corps Marathon and am planning on only doing crossfit and CFE as training. I’d certainly welcome company and a PCF running group.
March 4th, 2010 on 4:30 pm
deep freezer just got delivered. who wants to split a cow four ways?
March 4th, 2010 on 4:33 pm
Save the heart and the tongue for me.
March 4th, 2010 on 4:35 pm
Dave –
If you advertise a Rugby/Hamilton’s/PBR Event on the board, you must include reference to – or at the very least a disclaimer of – flying cans of PBR.
This is called the KMac Rule.
March 4th, 2010 on 4:47 pm
Ryan, how much for a 1/4?
March 4th, 2010 on 7:05 pm
Deadlift: 365, kept it to strict form per Jon’s instruction
Metcon: 216 rx’d
March 4th, 2010 on 7:11 pm
DL – 175 (PR)
Metcon – 166 rx’d
March 4th, 2010 on 7:14 pm
DL: 365
Tabata: 145 rx
I feel good!
March 4th, 2010 on 7:24 pm
Deadlift = 365
Metcon = 231
Great job to the 5pm class
March 4th, 2010 on 7:25 pm
Anyone hungry? I’m delivering some goodies to the box tonight:
* Caramelized sweet potato puree ($5 for 1#, ingredients: sweet potatoes, farm-fresh butter, pork lard)
* Fresh ricotta ($10 for 3/4#, handmade by yours truly. ingredients: grass-fed milk & cream, lemon juice, salt)
First come, first serve! Leave cash or check in the grey payment box on the wall by the fridge.
March 4th, 2010 on 7:27 pm
Deadlift = 385
Medcon = 251
Way to crush the deadlift Jeremy. Now, I must break you.
March 4th, 2010 on 8:30 pm
DL: 385
Metcon: 221
March 4th, 2010 on 8:43 pm
265 (pr) 275(f)
216 Rx’d
I will break 300 yet dammit.
March 4th, 2010 on 8:50 pm
DL: 225-235-245-255-265
Metcon: 175
My next two WODs will be skiing in Colorado!
March 4th, 2010 on 9:01 pm
DL 405
Metcon 215
And I made it home to see who got voted off American Idol.
March 4th, 2010 on 9:03 pm
DL: 405
Tabata: 209
March 4th, 2010 on 9:20 pm
DL: 315
Tabata: 182
March 4th, 2010 on 9:24 pm
DL: DNF; elbow ‘popped’ on a lift. I decided that wasn’t a good sign so I stopped.
Metcon was doable: 221 rx’d
March 4th, 2010 on 9:27 pm
DL: 405
Tabata: 196
March 4th, 2010 on 9:41 pm
Jeremy, don’t b.s. us. You put a ’1′ instead of a ’2′ in first digit on your Tabata WOD.
March 4th, 2010 on 9:43 pm
DL: 275
Metcon: 247 rx’d
Kept DLs reasonable going for more of a heavy volume workload than just all out heavy. Getting comfortable with 275.
Pushups are becoming harder now that I’m heavier and I haven’t done much of these in awhile. Got 84. Squats are still the moneymaker; got 163. I don’t think I can squat much faster.
March 4th, 2010 on 10:31 pm
DL: 10 sets of 3 reps at 225
Did relatively light load to work on form at speed.
Metcon: 239
March 4th, 2010 on 10:38 pm
DL: 270 (PR, and since I maxed out @ 295×1 last time we had a heavy DL, I’m looking forward to another PR next go-round)
Metcon: 172 rx’ed. Only 65 on the push-ups, which means a wimpy 107 on the squats? Man, gotta do these a bit faster.
March 4th, 2010 on 10:43 pm
DL – 315, 325 was technical failure
no tabata
March 5th, 2010 on 2:38 am
DL: 265
Metcon: 170
March 5th, 2010 on 11:38 am
Aaron/Caitlin: Which marathon are you guys training up for?
March 5th, 2010 on 7:25 pm
245-265-275-285(PR)-285
102+119=221