Tuesday 090818
On the minute complete:
5 DB Thrusters, 45/30 lbs
10 Box Jumps, 24/20 in
If you complete 20 rounds add 1 thruster and 1 box jump each minute after until you fail.
If you fail before 5 rounds complete 10 rounds total as fast as possible.
If you fail before 10 rounds complete 15 rounds total as fast as possible.
64 comments for this entry:
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August 17th, 2009 on 5:05 pm
Coach’s Notes: DBs are awesome. Although you can’t move quite as much weight as with a barbell, DBs expose weaknesses. If you have a weaker shoulder on one side, it will become pretty obvious as this workout continues. Make sure to reach full lockout on the dumbbells. As you get more fatigued, this becomes more and more of a challenge.
August 17th, 2009 on 8:07 pm
hmmmmmm bacon!
August 17th, 2009 on 8:12 pm
Pics (PG-13) from Saturday
http://picasaweb.google.com/suasponte6942/PCF1YrParty?authkey=Gv1sRgCOmWo6GhwvGqlgE&feat=directlink
August 17th, 2009 on 8:47 pm
HAPPY HOUR!
Guys, I just quit my job and a few friends from my old work are doing a Happy Hour for me at Clarendon Ballroom on the rooftop on Friday. Starts at 4:30pm and goes until I can’t stand up
Please come out if you can. I know the Ballroom sucks, but the rooftop is cool. hope you all can make it out.
August 17th, 2009 on 9:06 pm
Anyone know of a good specialized VW repair place.
Our Toureg is having some sensor issues we need addressed.
Thanks in advance
August 17th, 2009 on 9:47 pm
Brian, if you find a place let me know, I’m sone with the dealership in Alexandria.
August 17th, 2009 on 9:54 pm
For Aaron
http://vimeo.com/6152827
August 17th, 2009 on 10:24 pm
DF Pete,
I haven’t seen you drink more than one beer. So I have to see it to believe it. You should have attended the drinking seminar we’ve hosted on saturday. Your warm up is my workout.
Aaron PCF,
Dude I’m sorry, you got the worst of it. Hillarious!
August 17th, 2009 on 10:26 pm
Hmmm…. Who do you think is really in charge!!
http://picasaweb.google.com/ebongard14/ExportedVideos?authkey=Gv1sRgCNKL3rm75OzcwAE#5371121500380479234
(I have no idea if this link will work)
Oh…. and I put up pictures of the Bacon WOD yesterday.
August 17th, 2009 on 11:21 pm
Got paleo kits you are sick of?
I’ll buy ‘em. Just ask Chad, I’m good for the money.
Whatcha’ll got? siddharth@potomaccrossfit.com
August 17th, 2009 on 11:30 pm
Check out Chad getting some love from Crossfit South Brooklyn! Click my name for the link.
August 17th, 2009 on 11:37 pm
Volkswerks in falls church 703-237-5266 for vw service
August 18th, 2009 on 6:37 am
10 rounds, failed with two box jumps to go in the 11th round. 20 lbs Thrusters, though (40 combined), and 20 inch box.
August 18th, 2009 on 7:21 am
11 rounds 25# DBs
Good to be back. Thanks Brian.
August 18th, 2009 on 7:43 am
Completed 12 rounds (missed 13 by two box jumps.)
One-arm thrusters with a 40lb db. 24″ box.
August 18th, 2009 on 7:54 am
any advice for a torn hand callus? air dry or bandage…?
DF Pete – quitting a job in this economy is pretty bold!
August 18th, 2009 on 8:01 am
Vegas Mike – wow….
Guch – consistency, that’s what I enjoy about your comments, consistency.
August 18th, 2009 on 8:46 am
1) I’m gonna throw it out there. Best Potomac Crossfit video ever made. Kudos Vegas Mike. Possibly submitted to the main site…..
2) I’m going to be running my first Olympic lifting session today at 1800. Should be a good time. Plan on this being your only workout for the day. Based on the response I have gotten so far, I might split the group in 2 (beginner/advanced) so that we can keep the numbers low. Hope to see you there tonight.
August 18th, 2009 on 8:48 am
12 Rounds, 35# Dumbbells and 20″ box
August 18th, 2009 on 8:59 am
Raja,
I’m not THAT bold
I start my new job on Monday 
August 18th, 2009 on 9:01 am
Aaron, how many calories does that burn??
The video is a close second to “I’m F’ing Ben Affleck” which you should watch after watching “I’m F’ing Matt Damon” if you has access you youtube, you can find them there…
August 18th, 2009 on 9:02 am
Ummmmmm, I have no recollection of this. Perhaps due to the flip cup pictures earlier in the montage … or MAN-tage, as the case may be.
So let me take this as an opportunity.
There are so many people I have to thank. I’d like to thank the Academy for this honor. I’d like to thank our brilliant director (who remains anonymous) for showing such a controversial piece of art. With this kind of performance, Broke Back Mountain looks like it’s just a cowboy movie.
Finally, I’d like to thank my agent, my beautiful wife, and Jesus.
(Cue the music and hot chick coming to drag me away from the microphone).
August 18th, 2009 on 9:09 am
15 rounds in almost 17 minutes. Started with 45, made it through 5 rounds, then dropped to 40, then 35 and finally down to 25.
Big shout out to all the 5:30am crew, this was my first morning workout and I was really impressed that people are able to do that consistently. It’s like everyone just pretends it’s not early. Just like people in Arizona pretend it’s not hot. “Oh it’s a dry heat.” Yea, I’m sure.
August 18th, 2009 on 9:17 am
That is the hottest picture I’ve ever seen…nice outfit Jen.
August 18th, 2009 on 9:27 am
10 rounds, smallest box (stepups), and 10#DBs with debatable thrusters…need to work on depth so people don’t think my name is actually lower carly
def could feel the weakness from my collarbone break a year ago on the left side after about 4 rounds and def tweaked a little something in my glut at about round 7.
August 18th, 2009 on 9:41 am
Aaron and Erika- The MoJo Duo was phenomenal Saturday night. Love it.
All, check out the link in my name. I would LOVE to be able to nap during the day.
Kevin-I used to do the 0530 WOD and it slapped me in the face every morning.
August 18th, 2009 on 9:54 am
Saturday night? I was at home kitting on Saturday night. I know not of what you speak, Kassi.
August 18th, 2009 on 10:22 am
13 rounds as rx’d
August 18th, 2009 on 10:23 am
10 rounds – 25lbs. Thank god I made it through 10… this was rough
August 18th, 2009 on 10:32 am
Erika, totally believable. That would explain Vegas Mike and Aaron’s Saturday Bromance!
August 18th, 2009 on 10:32 am
Not to divert attention from Aaron’s beautiful performance, but is that man jewelry on Guch’s wrist or a shadow?
August 18th, 2009 on 10:34 am
My brother just graduated from Denison and is moving to DC in September but he’s having a hard time finding a place to live. If anyone is looking for a roommate please email me at leeann dot dickson at gmail.
Thanks in advance.
August 18th, 2009 on 10:41 am
Oh and DF Pete, I am not allowed on rooftops. Just ask Eventide…
Congrats on the new job!!
August 18th, 2009 on 10:46 am
Knitting or not Erika, you still owe me 50 burpees.
August 18th, 2009 on 11:13 am
Vegas Mike-
I watched the loving Aaron video without sound (trying to fix that on my computer)
highly entertaining… I can only imagine how great it will be with sound
Sophie-
Definitely man jewelry
August 18th, 2009 on 11:19 am
So there is finally proof that Vegas Mike CAN dance!! Nice job guys :O) Sorry to have missed a great time
August 18th, 2009 on 11:56 am
15 rounds scaled
15# DBs
5×45# stacked weights for box (FYI…6×45# = 1 short box)
August 18th, 2009 on 12:11 pm
If you did not receive an email from me on about the Running Workout tonight and would like to, please email me so I have you on my list.
aaron at potomaccrossfit
Time Trial today. Starting Location will be the Giant parking lot at the corner of Lee HWY and Spout Run PKWY. We will be over on the Giant side.
I know some of you expressed interest but will not be able to make it tonight. That should be fine. For those of you who are planning to come tonight, please send me an email confirming so I make sure not get started without you. Wear shoes you are comfortable running in for over a mile.
August 18th, 2009 on 1:14 pm
Vegas Mike… wow. Just wow. I’m most impressed at the time spent perfecting those slow zoom in-s. They really express the love invested in that video. “Man-tage” is going to need to enter the gym vocabulary. Also thanks for being photographer of the evening, had a great time scrolling through all those. Although as evidenced by a few last photos, you did have a tendency to creepily shoot photos from the chest as though no one would notice. Apparently I would like you to stop that.
DF Pete, congrats on the new job!
S-Pete, don’t think we’ve forgotten your new nickname, it just hasn’t been busted out yet. Just wait.
Finally, please put a man-jewelry themed happy hour on your calendars for sometime next week. Apparently this trend has really taken off and the rest of the gentlemen in the gym could use a chance to debut their flair.
August 18th, 2009 on 4:13 pm
Barry White and a very large man dipping a smaller one. A little bit of throw-up in my mouth….
August 18th, 2009 on 4:20 pm
Ladies and Gents:
If the rain keeps up or the ground is wet, the Oly class today is canceled. We’ll meet briefly and then feel free to do the 6pm class.
August 18th, 2009 on 4:25 pm
Dave – You know you are just jealous!
August 18th, 2009 on 5:05 pm
Scott Q.,
Do you want to go shopping for man jewelery some time this week?
August 18th, 2009 on 5:10 pm
Guch – yes, absolutely. I am envious of your latest leather bracelet. Personally, I go for wist cuffs, but your bracelet is a spectacular piece of man jewelry. I may be adding a few man jewelry necklaces during my next wod too. (no gold chains though!) And yes, I will still wod without my shirt on.
August 18th, 2009 on 5:17 pm
http://farm3.static.flickr.com/2502/3802806035_d8924794aa.jpg
more pics from the level one cert. Emma is apparently bored with our tabata squat wod, while I seem to be…well, Ill let the imagination run wild on what that expression means.
Rich S. – My narcassitic friend, there is a great pic of you doing a muscle up in your snatch shirt, you got to look it up.
August 18th, 2009 on 6:03 pm
11 @ 35#.
August 18th, 2009 on 6:23 pm
8 rounds
then went to 15 rounds in 18:28
45#’s
August 18th, 2009 on 6:55 pm
10 Rounds + thrusters + 5 box jumps as Rx’d.
Thrusters were tough but OK. Box jumps are hard for me so that was the challenge.
August 18th, 2009 on 7:20 pm
12 rounds as RX’ed
That was quite the mental and physical challenge
August 18th, 2009 on 7:22 pm
[...] Jared PCF – 11 @ 30lbs [...]
August 18th, 2009 on 7:27 pm
Failed at round 5, and slowly but surely moved to 10 rounds.
30# DB, 20in box
August 18th, 2009 on 7:39 pm
Failed at rd 6, 10 rds total with 20#. this was truly awful. I still feel sick.
August 18th, 2009 on 7:47 pm
9 within the timeframe, then another 2 at a much slower pace. 35# db’s and 7 stacked 45# plates (slightly more than 24″ I think)
August 18th, 2009 on 7:59 pm
10 rounds with 10# dumbbells.
This was tough, but I think I should have used more weight. Note to self for next time!
August 18th, 2009 on 8:01 pm
Olympic lifting practice, then
6 rounds, tabata:
35# kb snatch, rhs
35# kb snatch, lhs
Situps
Bodyweight squats
269
The walk home was … interesting.
August 18th, 2009 on 8:34 pm
25# DB, 10 Rounds in 10:35 ish
Started Step-ups on 7th round and Failed time limit on 9th round….
Switched to step-ups since the KB Swings (in warmups) slightly jacked up my knee (I don’t know why the knee). I am never doing KB swings for atleast a month !
August 18th, 2009 on 8:53 pm
14 rounds RX’d.
One $%^#& box jump shy of 15.
August 18th, 2009 on 8:53 pm
8 rounds at 40# DBs
24″ box jumps
Should have done 45# given the effort. Thought I’d only do 35#.
August 18th, 2009 on 8:59 pm
10 rnds rx’d
August 18th, 2009 on 10:56 pm
3 rounds @ 30#/ 3 rounds @ 25# on the minute…
finished 15 total rounds with 25 # and last 5 rounds at about 20″ box (6 plates) ~17-18 min
August 19th, 2009 on 2:16 am
Finished 10 rounds in 13:04.
I started with 25# dumbells for exactly 1 round then thought better and dropped to 20#.
Ouchie.
August 19th, 2009 on 7:18 am
12 rounds in 13-something minutes. This was my first time back to Crossfit in 8 months, so I scaled this as follows: 15#, 6 rounds with box jumps, 6 rounds with step-ups. Not such a painful re-entry. I could’ve used heavier DBs, but I wanted to make sure I didn’t wreck myself. Glad to be back!!
August 19th, 2009 on 9:52 am
30lb DB Thrusters, 14 Rounds (+ 7 step-ups) in ~14:00
Started with Box jumps, and switched to Step-ups on 4th round.
August 19th, 2009 on 9:43 pm
12 rounds @ 20lbs dumb bells