Tuesday 090113

The Crossfit Games Regional Qualifier registration link is up and running. You need to sign up ASAP for this to secure your spot. Details are on the link. PCF will be taking a large contingent of competitors and spectators down to Va Beach for the event. If you register or if you want to go down to root our athletes on, email Brian.

In order to realize our full potential at said games, Potomac Crossfit will be hosting another Happy Hour, this time at the box (God help us, and we’re sorry in advance to our insurance company…). We will be opening the doors Friday, 16 Jan, at 8 pm. We would ask you donate some cash, $5-$10 if you are planning on drinking our beer (we’ll have kegs) or you can BYOB. Sharon will be bringing an assortment of other items for your enjoyment. Please post to comments if you are planning on attending.

Deadlift
3-3-3
Bench Press
5-5-5
Post load to comments.

Compare to 081230.

Karen and Grace\’s Playdate at CrossFit Watertown

93 comments for this entry:

Ana Isabel
January 12th, 2009 on 8:51 pm
Count on me for the HH!
Drew H.
January 12th, 2009 on 8:54 pm
I’m always down for a kegger.
High maintenance
January 12th, 2009 on 8:58 pm
Aaron btw, did u predict that the taletn on the NYG’s woudl beat Pily? Did you think that Arizoan would smoke carolina? All of these predictions made based on the talent of team are bs.
Elisse
January 12th, 2009 on 9:04 pm
damn! I’m missing another one! Once ski season is over, I promise to join you for a few 12 oz curls at the box…have fuN!
Brian PCF
January 12th, 2009 on 9:12 pm
I’m coming to the happy hour, but if there isn’t Smirnoff Ice Light being served, I’m quitting the gym and signing up for Yoga. Those are my terms, they are not negotiable.
Drew
January 12th, 2009 on 9:18 pm
I’ll be there
Guch
January 12th, 2009 on 9:19 pm
Brian,

You don’t have to quit crossfit to do yoga. You can always mix yoga with Crossfit as I do every workout. I call it Yocrossgafit.
J Glover
January 12th, 2009 on 9:46 pm
Gonna have to miss the HH; will be getting to Whistler for 5 days of skiing about PCF HH time!!.

I say call Brian’s bluff. If he really wants to quit PCF (after converting me to Chuck Taylor’s) and turn into a yogi over Smirnoff Ice Lite….oh my. And I thought I was lame!
Sean M.
January 12th, 2009 on 10:32 pm
I’m in for beers.
Siddharth
January 12th, 2009 on 10:33 pm
I wonder if anyone else is going to try to beat Drew’s time at “Drew”.

Also, could you please increase the font size? I can’t read all the fine print…
JimmyG
January 12th, 2009 on 10:41 pm
I told myself I wouldn’t miss the next HH and I’m going to make good on that promise. I’m kind of excited for bench press. I don’t even have a baseline for this.
Emma
January 12th, 2009 on 10:49 pm
Brian - I’ll take that as an obvious personal slight to my fine taste in alcohol. I’m just trying to stay as zone friendly as possible!

PS - I think your girlfriend is way cooler than you and I wish she would come workout with me (even though she won’t drink with me).

Also, I lied and stayed awake to post the pics from today on facebook.

I will also be at happy hour
Seamus
January 12th, 2009 on 11:09 pm
I know that crossfit athletes don’t do anything lite. The same principle should apply to the beer they drink. Take notice of this for the kegger.

And don’t sweat Brian. He’s just staying true to his Baltimore roots. The management at Baja Beach would be proud of his malt beverage of choice. Unfortunately, that establishment is no longer with us. When Brian left, so too did the lovely ladies of Dundalk, which coincidentally comprised the bulk of their clientele. Feed him enough smirnoff’s and Brian just may offer a toast to his old stomping grounds.

I’m preparing one for Have a Nice Day Cafe.

PS: my full respect to all the Dundalk crossfitters out there
Lynette
January 12th, 2009 on 11:38 pm
I heart beer on Fridays. In fact, I’ll have one for Elisse, too. It just wouldn’t be ladylike to have one bicep get bigger than the other, now, would it?
Chef
January 12th, 2009 on 11:58 pm
In the name of all that right in this world, if you will have me, I will smack my 15 samolians down on the barel-head and declare that I will volanteer to drink my weight in said malted beverages( that should be.. um… 223 pints… )

Well, feck it. I’m committed.
Aaron K.
January 13th, 2009 on 12:49 am
This sounds like a good way to end one crazy/ hectic week…I’m in.

Probably not a good idea to do HSPUs on the keg…
Laura B
January 13th, 2009 on 1:04 am
Finally, a PCF HH I can go to!!
Patricia
January 13th, 2009 on 6:39 am
DL 145 145 155
BP 55 65 60
Chris
January 13th, 2009 on 7:24 am
What’s on tap? Also, will bacon be served?
Anna
January 13th, 2009 on 7:41 am
DL 135-145-150×2
BP 65-85×3-75
Ken V.
January 13th, 2009 on 7:53 am
BP 185-215-225(4F)
DL 225-305-315(F)

Just didn’t have it on the dead lift today for some reason since 315 is my 5-rep PR. Looks like I’ll have to pump more carbs into my system at HH. Yes, I can go to this one finally!
Drew H.
January 13th, 2009 on 8:17 am
Not that I am anywhere near doing it yet, but once I heard what “Drew” consisted of, I have set a 2nd goal for myself (goal #1: not being fat). I have the shotgunning beer part down, it’s those damn pull-ups that get me. Maybe we can make it a team event, Chad can do the pull-ups and burpees, and I’ll just chug beer.
Bill C
January 13th, 2009 on 8:33 am
DL 225-245-245
BP 95-115-135
Drew H.
January 13th, 2009 on 8:35 am
DL 185-205-225
BP 115-135-155(4x)

Thanks for your help this morning Jen.
John F
January 13th, 2009 on 8:41 am
DL 3-3-3: 205, 225, 225.
BP 5-5-5: 95, 115, 115.
Vaughn
January 13th, 2009 on 9:06 am
It will also be the first HH for me as well, all of us HH “virgins” may have to do a shot together!
Rick
January 13th, 2009 on 9:13 am
BP 185-205(F)-195(F)
DL 265-295-295
High maintenance
January 13th, 2009 on 9:27 am
SuperWhite, so sorry I so read misread your text! I fell asleep at about 8:30 and woke up at 4:30 and read your text and my delirious state totally got it wrong. Been a really rough week and just didn’t have the energy for these past couple of days but I will be back.
BTW Aaron - you never addressed my comment about NYG v Philly and Ariz v Carolina? I mean all of the critics and forecasters had the opposite teams winning b/c of the caliber of players on their teams and the performance of their teams in the regular season. BUTTTTTTT….they were wrong.
My argument isn’t that the PAC-10 is better than the SEC, I’m just saying that the PAC-10’s 5-0 record proves nothing. Also, the asumpion that USC would beat UF proves nothing b/c clearly the favorites in the NFL to win this weekend did not.
Is it fair that the Gators are the National Champions? Yes, it is the nature of the BCS system. Would I like there to be playoffs in colllege football, you bet I would like every other college football fan.
Lastly, Tim Tebow. One name for you Trent Dilfer. This name came up b/c Sean is a Baltimore Ravens fan.
I would like you to read this article

http://www.profootball24×7.com/column_view.php?cid=1&id=224&view=archive

Basically, I’m saying Tebow may not be one of the QB greats but with the right team, he could do a lot in the NFL.
Chad
January 13th, 2009 on 9:33 am
Drew, you didn’t see that “fat” is the new “skinny?”

http://www.reuters.com/article/newsOne/idUSTRE50863H20090109

Contemplating drinking games on a crossfit level is kind of scary. Beer Pong would probably involve a medicine ball and beer buckets. Even better, you guys could get out the athletic tape and play “Edward Keg Hands.”

Hate to miss out on all the fun, but I’m skipping town Thursday, and I won’t be back until after the inauguration/apocalypse.
DMC
January 13th, 2009 on 9:45 am
Jen,
I went to register for the KB seminar on the 25th, but it would not allow me to pay for the class online. How should I pay for the class? Will you be accepting payment on the day of?
Ken V.
January 13th, 2009 on 9:51 am
Interesting note: After a little bit of thought, I realized this WOD represented kind of a success story for me. I stopped doing bench presses about 4 months ago, but at that time I was consistently pressing 3 sets of 7 at 205. So I was stoked that I was able to hit 215# 5 times and 225# 4 times after not doing heavy BPs for so long (could’ve had the fifth rep if my grip didn’t slip, right Joe??). But more importantly since joining PCF 3 months ago, I’ve increased my squat and deadlift from around 185# to currently lifting close to or above 300# for both ex’s. Plus, I feel like I’m running stronger now. AND I’ve lost 7 lbs!
Overall, I’m extremely happy with the goals I’ve achieved at PCF and look forward to each WOD (well, some more than others). I realize how unbalanced I was back in Sept., and I’m now such a strong believer in the CrossFit strategy. I wish some of my non-PCF friends would step up to the plate and join.
Laura G.
January 13th, 2009 on 10:01 am
DL 135-145-155
BP 65-85×3-75
Erika - PCF
January 13th, 2009 on 10:33 am
I worked out my brain in addition to my body today since I set up at the CBC platform using the weights in kilos. Took me longer to figure out what I was lifting than it did to lift. Sigh. Anyway, my cobbled together workout is below (I checked the kilo converter so I think these are right:

DL 3-3-3-3
74kilo + 45# bar= 207.8#
76kilo +45# bar= 212.2#
78kilo +45# bar= 216.6#
81kilo+45# bar= 223.2#
Should have made bigger jumps and gone heavier at the end since I still had some gas left in the tank, but oh well.

Then, I practiced a couple sets of squat cleans at @123 lbs (40 kilos+women’s bar). Again, could have gone heavier but I was really trying to improve my form and focus on the pull and getting under the bar a little more quickly. Gotta practice up for the games…

Ken V, thanks for sharing your success story. Awesome work, and we love to hear about progress and what is working for you guys.
Aaron - PCF
January 13th, 2009 on 10:39 am
I knew Laura G would make an appearance for her favorite exercise, the deadlift. I remember not to long ago you maxing one rep out at 115.

Neda, in a world where SEC fans swear they have the best conference in football (the obnoxious world we live in) I am happy to concede that such an inane comment can no longer be tolerated because we cannot make predicitions about the outcomes of football games that are not played. My 5-0 comment was merely another anecdote to combat the rumor that the SEC rules all. I’ll never say it again if no SEC fan ever says their conference is better again. It’s a deal.

As for teabag … I mean Tebow, I can make one definitive statement and one predictive one. The definitive one, I hate Tim Tebow. My predictive statement, I can’t wait until he either fails to get drafted or gets drafted and becomes a huge disappointment in the NFL. That will be fun. You can rub it in my face if I’m wrong, but I am predicting an NFL disaster of Danny Wuerffel like proportions. Or maybe if he’s lucky, it will be of Spurrier like proportions. The Old Ball Coach spent most of his NFL career as a punter. Or maybe of Jesse Palmer like proportions. At least he got to be on The Bachelor.

And since we can’t make definitive statements about what doesn’t happen on the field, I contend that calling Florida the National Champion is as meaningful as calling Utah the National Champion. Yes, it is the nature of the BCS, but since the BCS sucks, I don’t really care.

This conversation will be more fun at the Box on Friday night with beer. Ian can give us some old football drills to do while we debate and drink.

Always remember, Florida Gator Fans = Jorts. That is all.
Scott Q. back in Pakistan
January 13th, 2009 on 10:50 am
DL 333-333-333
BP 212-212-212

(weird weight numbers blamed on damn Kg conversations…I guess my teachers where right when they said one day algebra would save my life)
Emma
January 13th, 2009 on 11:15 am
I find kilogram conversations to be quite dull
Larry
January 13th, 2009 on 11:23 am
I can’t wait to see the great football debate in person. With alcohol involved I see less polite fancy words and more “WTF are you talking about? You don’t know shit, mother father!” Friday needs to hurry up, lol.
Erin B
January 13th, 2009 on 11:35 am
Happy Hour at the box- wouldn’t miss it! (Unless of course I was on some fabulous Caribbean vacation where it was WARM! But I’m not so I will be there)
Erin
January 13th, 2009 on 11:36 am
Deadlift 95/115/135
Bench Press 55/65/75
SUPER WHITE/PCF
January 13th, 2009 on 11:38 am
DMC,
I will check into that for you.

HM, No worries sweetheart. We will talk soon! Hows that little man of yours(the dog)?

Aaron, I know Laure is really getting strong!! Well, let me correct myself. She’s trusting herself more! Strong work Crazy women!
Scott Q. back in Pakistan
January 13th, 2009 on 11:54 am
How on earth can you find kilogram conversations dull?? I mean its great for your self esteem when you have to use the calculator on your cell phone to calculate weight in lbs multiplied by 2.2! Makes me feel really good about my mental capabilities. Im probably on par with the dumb dog who looks in a mirror, doesnt realize its a reflection, and then jumps and smashes into the mirror. Repeatedly.
Emma
January 13th, 2009 on 11:58 am
Ummmm, didn’t you mean kilogram conversions? Otherwise my joke doesn’t make sense…
SUPER WHITE/PCF
January 13th, 2009 on 12:02 pm
Emma, Jokes that don’t make sense are way more funny!
Dan PCF
January 13th, 2009 on 12:12 pm
The board is blowing up today - I can see everyone is back at work . . . and working hard.

Ken, that rocks. Satisfied CrossFitters make me happy.

Friday. There really aren’t words. Well, yes there are words, one word in particular. Fear. If the place ends up burning down, I’ve enjoyed my time as a small business owner . . . I’ve learned a lot.
Brian
January 13th, 2009 on 12:31 pm
Deadlift
3-3-3
Bench Press
5-5-5
225-275-305
115-135-155-175(3)
SUPER WHITE/PCF
January 13th, 2009 on 12:48 pm
DMC,
You should now be good to go for the on-line payment.
Keanne
January 13th, 2009 on 1:40 pm
DL 165-195-205
BP 75-85-95
Laura B
January 13th, 2009 on 3:47 pm
DL 155-160-165
BP 85-95-100

Thanks Curtis!

I also tried doing box jumps today, previously didn’t do them due to knee surgery. Now I am a jumper, not a step-upper!!!
Sharon
January 13th, 2009 on 3:54 pm
Hm, I need to brainstorm on game ideas for Friday. We need to try to keep the gym as clean as possible so the Sat morning crew doesn’t cry. So I’m thinking flip cup and beer pong are out. I like the idea of “Drew” competitions. Maybe some form of cornhole with the rings would work too. Throw out any ideas you may have
Dave C
January 13th, 2009 on 4:04 pm
Deadlift
3-3-3
Bench Press
5-5-5

DL
3×245
3×255
3×265 (PR)

Bench
5×185
5×195
5×205

I’m really happy with my last set on bench. Last summer when I still did bench at least once a week at a globo gym, I couldn’t do much more than I did today. And I felt like I could have gone higher. Kudos to you crossfit!
SUPER WHITE/PCF
January 13th, 2009 on 4:24 pm
Laura,
Good for you! Go for it. Jump some step some. Pretty soon you’ll hit the 40″ jump and make me look like an old lady!
Boston Mike
January 13th, 2009 on 4:49 pm
Damn, I wish I could make it tonight because I’ve been wanting to Deadlift. You can count me in for Friday HH.

Brian, I’d like to go to the Regional Qualifiers. As a competitor or a spectator has yet to be decided. So count me in.
Emma
January 13th, 2009 on 5:01 pm
Mike you HAVE to compete! You will dominate!!!!
Brian PCF
January 13th, 2009 on 5:20 pm
Mike - you need to compete. Here’s who we have so far:

Competing
Aaron Moburg-Jones
Erika Schick
Chad Pierce
Jim Garofalo
Guch Durosey
Ryan Powell
Ian McNeil
Brian Wilson
Rich Staley
Dan Hoffman
Jon Matzner

PCF Support Staff:
Siddharth Sawkar
Drea Nanini
Alli Thurmond
Emma Moburg-Jones
Ana Isabel Lugaro
Liz Korbich

PCF Drivers:
Vaughn Heyer

Stay tuned to our PCF Regional Qualifiers Page for updates: http://www.potomaccrossfit.com/getting-started/games/
Aaron - PCF
January 13th, 2009 on 5:30 pm
Is Vaughn driving us down in the boat? That would be sweet!

My only other info is that each region will be determining how the qualifier will happen. Each region will determine the workouts. So it could be running, it could be CF total, it could be last year’s events. The most specific I heard was something with pull-ups, something with running, and something from the hopper deck (which includes all the benchmarks and hero workouts). But that’s the texas region. Who knows what the midatlantic will do.

Many regions are also requiring chest to bar. Start practicing. If it doesn’t happen, you’ll be good to go anyway. Full range of motion will be a big deal allowing brian to try and act superior about his impecable (and slow) form.
Emma
January 13th, 2009 on 5:50 pm
I can also drive if necessary. I heart the environment and have a Prius.
Brad G
January 13th, 2009 on 5:52 pm
I’m in for Friday. Also, I can provide support/drive-age to the regionals if needed.
Ian
January 13th, 2009 on 6:22 pm
I’ve sat on the sidelines for this football argument, partially because I don’t have strong allegiance to a BCS team despite being a die-hard football fan. However, after reading some of the commentary I have to add my two cents.

There is only one national champion: Utah. Forget Florida, USC, Texas and all the other teams that claim they should be number one. The only stat that matters is 0 losses. Every other collegiate team sport decides its champion in a tournament fashion. If BCS oligopoly wants to claim the regular season is a tournament, then so be it. Just like any tournament, if you lose once you’re out. Utah didn’t lose and they demolished beat a time that was #1 for five weeks in front of what essentially an Alabama home crowd.

My other question is this: why do people hate greatness. Tim Tebow is amazing. On the field, the kid doesn’t lose. Off the field, he speaks to prison inmates, does missionary work, and conducts other volunteer work. Can you name one other superb athlete, professional, collegiate, or otherwise that is as humble and uses his public platform as selflessly as Tebow?

I hear crickets.

Exactly, you can’t name one. I don’t care what he does in the NFL. The guy is a tremendous leader, a ferocious competitor, a good person, and one of the top 5 college football players of all time. Again, I pose the question: why do people hate greatness?
Ron
January 13th, 2009 on 6:36 pm
Deadlift
3-3-3
Bench Press
5-5-5

DL
3×315
3×345
1×365 (Failed)

Bench
5×185
5×215
3×235 (Failed)
Laura G.
January 13th, 2009 on 6:36 pm
I’m in for the Qualifiers… supporting/spectating of course… whatever you need!
Laura G.
January 13th, 2009 on 6:38 pm
oh and I do love the DL you know it! working on my “fear of failure” issues
Chad
January 13th, 2009 on 6:51 pm
BP: 165,175,180
DL: 315-380-365(F)
Ana Isabel
January 13th, 2009 on 7:16 pm
Deadlift:
135-155-180

Bench Press:
55-75-(85f)
JimmyG
January 13th, 2009 on 7:43 pm
Deadlift:
315-365-385(x1 only)

Bench Press:
185-205(x2 only)-195 (x4 only)

This was great. I’ve never done max Bench before. It’s nice to have a baseline now, though I wish I had done a little better at it. What is a good goal to have for bench press?

Deadlift was good too. I would have liked to get the #385 x3, but I was a little tired by then. Next time!
Barrie
January 13th, 2009 on 7:51 pm
BP: 135-145(f)-145(f)
DL: 225-255-285-305-325

I hate bench press. Love them deadlifts though!

Ian, I hesitate to disagree with you because:

1. You’re a Crossfit monster.
2. Unlike me you actually played football, at any level.
3. You went to Harvard.

However, I still feel compelled to support the SEC. To say that the regular season is in effect a tournament is a fallacy because the different conferences, or brackets so to speak, aren’t linked. To say that because Utah didn’t lose a game they should be national champions is analogous to saying that the winner of the NIT is better than the runner-up of the NCAA tournament in basketball solely because they didn’t lose. They’re two completely different pools of competition, just as regular season opponents are in college football.

Given that almost all non-conference games are against joke opponents, in-conference games are the ones that matter, and I think it’s a stretch to say that beating UNLV, Air Force, Colorado State, New Mexico, TCU, and Brigham Young is as tough a task as beating Tennessee, Arkansas, LSU, Kentucky, Georgia, Vanderbilt, South Carolina, and Alabama.

And this whole concept of “just because a team is undefeated means they should be national champs” is easily debunked by taking it to the extreme. If an Ivy League team went undefeated, would anybody think that they should be national champs? Obviously not because the level of competition in the Ivy League isn’t the same. So then why is it forbidden to take into consideration the caliber of the opposition in the Mountain West?

Admittedly, I’m a little biased because I’ve spent a lot of time in the South (a lot of it watching SEC football), and I think we can all agree that if there were a playoff system we wouldn’t have these conversations, but I still believe that if Utah played Florida they would lose, and that in any year the average SEC team would beat the average team from any other conference.

So in conclusion, I’ll say again that the SEC is the best conference in college football. That was for you Aaron!

I totally agree with you about Tebow though. The kid just wins.
Brad G
January 13th, 2009 on 7:52 pm
Deadlift:
205-225-235

Bench Press:
135-155-175
Jenn
January 13th, 2009 on 7:55 pm
DL: 65-85-105
BP: 55-65-70(4)
Erin B
January 13th, 2009 on 8:09 pm
Bench Press:
55-60-65(3)

Deadlift:
95-105-115
Alli
January 13th, 2009 on 8:28 pm
DL: 155, 165, 175
BP: 65, 75, 85

Never bench pressed before, so this was a fun one. Deadlift is still suffering from an oddly sore lower back, but solid lifts at lighter weights anyway.

Beer at the box? I’m absolutely in. But Brian, yogis drink straight grain alcohol. If you’re quitting and taking your Smirnoff Ice Light with you, you’ve got to switch to a spin class. Maybe dancerobics.

Nice PR on the DL, Scott!

Also, count me in as driver for the qualifier. I also heart the environment (and Emma’s photo posts! Thanks lady), but I’m still driving my 100,000 mile-strong Escape. So I bet I can fit four of those competitors in comfortably. Maybe even have some room for a puke bucket or two…
Guch
January 13th, 2009 on 8:46 pm
DL: 255(3), 270(3), 285(3)
BP: 225(3), 205(5), 205(5)

I’m dissappointed on my bench press. I was shooting for 225# on all 3 rounds of 5.
Paul
January 13th, 2009 on 8:52 pm
Rest for me even though I really wanted to bench.

Regardless, I am definitely in for the HH at box and will gladly join in the “BCS as a debacle” conversation in person rather than in blog form.

Looking forward to it.
Pete M
January 13th, 2009 on 9:05 pm
DL 3-3-3 (315, 365, 375)
Bench Press 5-5-5 (185, 205, 225)

First workout with Potomac. Looking forward to getting to know all of you…and getting my damn pull ups up to speed (still doing them the old way)
Julie
January 13th, 2009 on 9:08 pm
I really wanted to make it to this workout-damn work got in the way.

I am in for the HH on Friday-this is the first one where I am here!!!!
Lisa
January 13th, 2009 on 9:16 pm
DL 165 175 180
BP 65 75 85
Justin
January 13th, 2009 on 9:18 pm
DL: 305-315-325 (had been my 1 rep max)
BP: 185(f)-175-175 (a little bummed about that - I did better on the max reps of bodyweight BP (185) and max pullups WOD)

I’m in for HH, bringing the Keystone Light in case “The Drew” makes an appearance. (Gotta have the bottled beer taste in a can, and of course the specially lined cans.)
DanPCF
January 13th, 2009 on 9:28 pm
Nice post Ian (seriously, for once I’m not being sarcastic) . . . but I’m not sure Aaron hates Tebow - I would say it is more of a transitive property (yep, I used transitive property - that’s from Geometry folks) of hating SEC fans and Tebow is in the spray pattern. Also, I don’t know much about Tebow . . . but a Top 5 statement is pretty bold. Are you taking into account his off field excellence in making that statement?
High maintenance
January 13th, 2009 on 9:33 pm
IAN - I love your support for Tim Tebow! You are awesome, BUT Ian, the HARVARD GRAD, how can you make such a weak argument for Utah? Barrie, I’m slowly falling in love with you! I’d like to know Ian’s responses to Barrie’s points. If Harvard went undefeated and Florida had one losss, would you really believe that Harvard deserved the national championship?
However, I would like to point out that I am not here to argue which conference is better or stronger. I actually thought that the SEC was pretty weak this year and was disappointed by the performances of Tennessee, LSU and Kentucky.
Superwhite - Gator is doing better. He had his 3rd appointment yesterday and dr said everything was going fine.
Sharon - me and party ideas? R u kidding? I rarely drink. Maybe we can make an obstacle course and hv people spin their heads on the pcv pipe, like they do with baseball bats, and then they to have to go thru the obstacles course. Maybe we could have box jumps and then doing that side step thing that football players do on 45lb weights and then maybe handstand pushups. I say we try whatever to make someone throw up and capture the moment.
Elisse
January 13th, 2009 on 9:37 pm
DL: 115-125-135
BP: 65-85-85

2nd set BP: 5th rep was assisted
3rd set BP: 2-1-2

I couldn’t make it to the box tonight so I did this in the basement. I think I could’ve done better at the box. See you tomorrow!
Lauren H.
January 13th, 2009 on 10:03 pm
Bench Press 5-5-5
75-85-95

Deadlift 3-3-3
195-205-220

HH? Working, for the third HH in a row!
High maintenance
January 13th, 2009 on 10:08 pm
Dan, regarding the high accolades that Tim Tebow receives, I do think that a lot of it has to do with his off-field performance but I also think that his on-field performance as a leader and motivator deserves a lot of credit. I do not think that Sam Brafford could have led the Gators an undefeated season after their early Old Miss loss. I don’t think that he could have inspired the players and the public the way Tebow did. He may not be great in the NFL but he was and is great in college.
Aaron, you need to just stop being a hater. Would you prefer we praise the accused rapist Sanchez?
max
January 13th, 2009 on 10:32 pm
BP-165-175-185
DL-185-215-235
Sharon
January 13th, 2009 on 10:33 pm
Bench: 105, 115, 120 (f)
Deadlift: 205, 215, 220
Ryan P
January 13th, 2009 on 10:35 pm
Bench: 205, 215, 225
Deadlift: 225, 225, 225

stayed lite on the deads, didn’t feel right.
Vaughn
January 13th, 2009 on 10:48 pm
Deadlift:
315-365(f)-335

Bench Press:
185-205-225

I think I jumped too high in weight on the DL, my max from the 30th was 355 so I should have maybe done that or 345 for my second DL.
Anne from Tucson
January 13th, 2009 on 11:32 pm
Bench 75-95-95
DL 155-165-175
(Dan - thanks for the breathing tips - will probably be able to go up a bit next time!)

Enjoyed visiting PCF again tonight but your weather sucks! See you tomorrow for one last bout of fun, if my shoe rubber doesn’t freeze on the way over there…
Siddharth
January 14th, 2009 on 1:34 am
Slowly starting to get back into the swing of things…

Sub’d weighted ring dips instead of bench press:

5@20, 5@20, 4/1@36

Deadlift: 3x 295, 315, 335
Dave O
January 14th, 2009 on 7:04 am
Deadlift 3-3-3//Bench Press 5-5-5
255-255-255
185-205-225(f)-205
Zack
January 14th, 2009 on 8:47 am
6:30am Foundations class 1: 8 reps. Also, the comments section football discussions are going to keep me from doing work. Can’t wait til March Madness, then I’ll throw my two cents in..
Heath
January 14th, 2009 on 9:13 am
DL:285-315-335F
BP:165-185×4-175
Larry
January 14th, 2009 on 11:03 am
185-205-225. (Failed on rep #4)
Should’ve started higher. I was spent when I got to 225. I can normally get 225 easy.
Holmes
January 14th, 2009 on 1:35 pm
bp - 175-185-195
dl - 225-295-275
Wednesday 090128 - Potomac CrossFit
January 28th, 2009 on 1:05 pm
[...] Compare to 090113. [...]
Friday 090417 - Potomac CrossFit
April 16th, 2009 on 8:00 pm
[...] Friday 090417 Deadlift 3-3-3 Post load to comments. Compare to 090113. [...]