Thursday 120119
We apologize, but there was a typo in the Potomac CrossFit and Patriot CrossFit Membership Policies that was published on Monday regarding the contract discount rate.
If you look at our PCF Update – 1039 N Highland presentation, slide 8, you’ll see the original contract discounts were 2.5% for a 3 month contract and 5% for a 6 month contract.
Also, if you look at the Potomac/Patriot Client Survey, you’ll see that the correct discounts were listed there: 2.5% for 3 month contract and 5% for a 6 month contract.
The discounts have been updated in the Potomac CrossFit and Patriot CrossFit Membership Policies. If you wish to change anything about the membership option that you selected in the Potomac/Patriot Client Survey, you’ll have until Sunday, 22 January, at 8pm to enter your new membership preference via that survey.
At that time on Sunday, the Potomac CrossFit and Patriot CrossFit Membership Policies will go into effect. Please take another look at this and let us know by posting to comments if you have any recommendations on how we can make this policy better for you.
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So you had a bad day?
It happens at least once a week that someone expresses their frustration that they’re 10-15 pounds off their PR, or they just can’t nail DU like they usually do, or something is “off” with their kip. I’ll tell you now what I always tell athletes that come to me with this complaint: shake it off. Someone once told me (and I carry this with me in my own training) that one out of every five workouts is going to fall short in some way. That is one WOD a week. And you know what? That’s ok. Not every day is going to be a PR — there are so many things that go into a “great” workout, and just as many that can throw you off. Had a bad night of sleep? Sore from another WOD? Stress through the roof? Any one of these things can, and will, impact even the best of us. Where the best athletes have an edge is that they know how to chalk it up to a bad day and move on. I get that it is frustrating (I’ve been guilty of the occasional thrown jumprope when the DU Gods have decided it isn’t my day), but you’ve got to let it go, re-group, and come back and hit it hard again at your next WOD. Maybe take a day of rest, maybe think about what went wrong and what you can improve, but definitely do NOT let one bad day ruin a week of good training. It is the combined weeks and months of training that matter, not one individual workout. – Erika PCF
Andrew Z., Jen N., BMitch, and Jenni B., are competing in the Battle for the Capital at District Crossfit Friday, 27 January. Come on out and support your PCF Athletes!
Snatch
2-2-2-2
Snatch Pulls
1-1-1-1-1
5 Minute Unbroken Cindy
5 Pull-ups
10 Push-ups
15 Squats
Post loads and rounds to comments.
Do not slow down to make sure everything is unbroken, choose a scale that will allow you to go unbroken. No bands, do jumping pull-ups. You should be sprinting from station to station.
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Photos
January 18th, 2012 on 11:07 pm
I would go, but honestly, I don’t plan that far ahead right now (December?). But kudos to you guys for the foresight:
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Andrew Z., Jen N., BMitch, and Jenni B., are competing in the Battle for the Capital at District Crossfit Friday, 27 December.
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January 19th, 2012 on 7:16 am
Snatch: 65-65-65-65
5 min Cindy: 5 6 scaled
January 19th, 2012 on 9:50 am
Snatch: 105-105-115(1)-115
Pull: 135-135-145-145
5 min Cindy: 5 rx’d.
January 19th, 2012 on 9:53 am
A super big thank you to Jason Nam for donating to The Children’s Tumor fund @ http://hope.cupidsundierun.com/cur/participantpage.asp?fundid=3061&uid=6990&role=3.
My car is in shop so I guess I’ll do this workout at home today. I’ll set up a red line from my bedroom to my living room, and do buttkickers, run backwards, and karoake for warmup. I’ll partner up with my cat and do some snatch practice with my broom. Then Setup a 5 minute timer and make this happen. #selfAwareWierdo
January 19th, 2012 on 2:04 pm
Antwone, I know your cars working I saw you standing in line at Georgetown Cupcake.
January 19th, 2012 on 2:35 pm
@ Lou & Twon- Georgetown cupcake? Really?!? Don’t you know Baked and Wired is where it’s at? I’ll order a box and deliver them immediately.
January 19th, 2012 on 3:03 pm
Shit DC Says
http://www.youtube.com/watch?feature=player_embedded&v=FuPwy77scvw#!
January 19th, 2012 on 3:07 pm
And can’t you guys just walk arm in arm to PCF and stop at Crumbs for your cupcakes while splitting an iced no foam hazelnut triple-toffee mocha latte in one glass with two straws?
Side note: With only two people posting loads/times today, is it because everyone feels destroyed from the last two days or what?
January 19th, 2012 on 4:40 pm
@Lundsey – that is good shit.
January 19th, 2012 on 6:31 pm
BET WITH ANTWON:
Antwon lost a bet during this wod. The terms of said bet stipulate that ANTWON CANNOT BLOG FOR ONE WEEK starting tonight….
In the interest of not steering Antwon back toward autoerotic asphixiation , and keeping Mike (and his alter-egos)from dying of boredom…
PLEASE BLOG CREATIVE TASKS that we ought to allow Antwon to complete in lieu of his blog exile.
Wendler Week 2:
Squat:
200 x 3
225 x 3
255 x 9
Metcon (5 min Cindy):
9 rds
January 19th, 2012 on 6:38 pm
Over Head Squat: 95-95-95-95
Snatch Pulls: 115-115-115-115-115
Metcon (5 min Cindy): 5+12
*Pack reps of 4/8/12 – pull-ups for 3 1/2 rds, ring rows for 1 1/2 rds
January 19th, 2012 on 6:51 pm
Deadlift: 5x3x470#
Metcon: DNS
January 19th, 2012 on 7:12 pm
Squat Snatch at 95
Snatch pull at 125
Metcon 4+13 with ring rows, push-ups from knees beginning third round
January 19th, 2012 on 7:55 pm
Snatch balance at 95… Where is my strength this week?!?
Pack Metcon at 6+3.
January 19th, 2012 on 7:59 pm
Snatch: 90-95-100-105
Metcon: 6 6 Rx’d
Great job Jenni B on a new PR snatch of 120!
January 19th, 2012 on 8:16 pm
Snatch 115×4
Snatch pulls 115×5
Metcon 4+3 rounds
January 19th, 2012 on 8:17 pm
Snatch: 65-75-75-80
Metcon: 5 3 rx’d
January 19th, 2012 on 8:22 pm
@GregPCF – definitely basketweaving
January 19th, 2012 on 8:31 pm
Snatch Balance/Snatch: 135-135-155-155
Cindy: 6 rds rx’d
January 19th, 2012 on 8:46 pm
Not sure if this will keep Antwone busy for a week, but here are a few chores:
1) Organize photo albums according to tummy ripple rating.
2) Organize photo albums by skin he’d like to wear.
3) Help Shane find his sleeves.
4) Help Andrew M find his knee condom.
5) Help Clayton find his fancy-boy watch.
6) Run over and slap Megan everytime she smokes up.
7) Show up at MWB to make it a full wolfpack rather than just a few people shamed into attending by Manza and his weightlifting accessories.
January 19th, 2012 on 9:08 pm
Arrange the piles of bumper plates, alphabetically according to weight.
January 19th, 2012 on 9:44 pm
Snatches were a mess tonight 75-75-75-75
Metcon: 5+13 rx’d
January 19th, 2012 on 9:49 pm
Correction- should have been lights up and not smokes up…Megan is not puffing through life as a pot smoker, she is merely killing herself with plain old cigarettes.
January 19th, 2012 on 10:42 pm
Snatch balance: 55
Snatch pull: 125 – Had a hard time controlling the bar on the way down
MC: 4 rds rx
January 19th, 2012 on 11:47 pm
Snatch 135-145-150-155
Snatch pull 175-175-185-185
Mc 6+13rxd