Tuesday 090901
The 7th Annual Arlington 9-11 Memorial 5k is this Saturday, 5 Sept, at 6 pm. This race supports a HUGE list of worthwhile charities to include:
The Pentagon Memorial Fund
The Special Operations Warrior Fund
The Wounded Warrior Foundation
The Fisher House
NY/NJ Transit Police Fund
The Salvation Army
The Paralyzed Veteran Fund
Operation Purple
The American Red Cross
Flicker of Hope Foundation
That day we will be holding a WOD, but we are also programming with you doing a 5k in mind. Please register (or just donate) for the race here and post to comments to coordinate with other Potomac Crossfitters.
Broad Jump
1-1-1-1-1
Find your max distance, post distance to comments.
Rest
Run or Row Max Distance in 10 minutes
Rest
Run or Row Max Distance in 5 Minutes
Rest
Run or Row Max Distance 2:30
Post meters covered over all three intervals to comments
Optional finisher: 3 Rounds Max time at hanging knee raise from the pullup bar.
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Photos
August 31st, 2009 on 8:23 pm
Operation Purple Heart maybe?
August 31st, 2009 on 8:25 pm
Greatest picture ever.
August 31st, 2009 on 9:10 pm
Dave,
Stop staring at my picture. You too DF Pete!
August 31st, 2009 on 9:28 pm
I think we have a photo now for the Guch II t-shirt.
August 31st, 2009 on 9:47 pm
And to think I still have one of Guch’s shirts that at one time was wrapping itself around every inch of that muscular, manscaped, Adonis pictured above. Guch, I may not return your shirt…too many memories. The ride to your place, the shower, the shirt…I’ve seen and experienced too much.
August 31st, 2009 on 10:03 pm
DF Pete,
If you decide to return my shirt you better wash it before returning
August 31st, 2009 on 10:04 pm
Could someone define the meaning of “rest” in this wod? Is it the same amount after each segment, progressively longer or shorter, purposefully ambiguous…?
August 31st, 2009 on 10:12 pm
umm..the shake weight exercise post from yesterday is incredible. I feel like we need to purchase one for the gym. In fact, I think we need to purchase all of the great infomercial exercise equipment and make a chipper WOD.
Imagine for time:
- The abcircle
- Shake weight
- The IGallop (you have got to check this one out..seems like a good drunk workout)
- The Hawaii chair (this would get Mike H. really excited)
- The powerslide (Sally, this will help your dance moves..as if they needed help)
Need some explanations of these..check out this link
http://www.sfgate.com/cgi-bin/blogs/parenting/detail?entry_id=44630&tsp=1
And, let’s be honest. I own all of these so I will bring them in for the chipper WOD or Brian’s friday evening.
August 31st, 2009 on 10:34 pm
Broad jump?
August 31st, 2009 on 10:41 pm
I think I’ll be working the race as an EMT, so if any of you get injured, I have you covered!
Are we breaking out a tape measure for the broad jumps?
August 31st, 2009 on 10:48 pm
Thanks for posting the 9-11 Run 5k info on the site guys… This is a really cool 5k run, and supports a lot of great causes… There is also a lot of other cool stuff associated with this event, finishers are greeted with food and beverages including 40 kegs of beer and bagpipers… If anyone has any particular questions about the race let me know…
September 1st, 2009 on 6:58 am
95″ for Broad Jump
4102 meters for run.
September 1st, 2009 on 7:12 am
80″ broad jump
Row:
2,420 for ten minutes
1,259 for five minutes
656 for two and a half minutes.
Total: 4,335m.
September 1st, 2009 on 7:28 am
Best broad jump: 69″
10 min row = 2092m
5 min row= 1029m
2.5min row= 572m
September 1st, 2009 on 8:01 am
Yes, tape measure for the broad jump, wherever the back of your foot lands.
For Run/Row rest, it’s going to depend on number of people and how long the broadjump takes. We did 3 minutes between rounds this morning.
For the first run we did run 2x800m, then run laps. One lap is equal to 275m. Since everybody’s getting done at a fraction of that 275m, use your best guess. Much more accurate if you bring a watch.
Second run is 1x800m followed by laps. Third run is just laps.
September 1st, 2009 on 8:02 am
And how come all you crazy runners aren’t already signed up for this 5k? Why isn’t the board going crazy with “Yay running!!” comments to which I can give pithy responses.
Go sign up for this race or we will just do burpees every day for a week.
September 1st, 2009 on 8:27 am
You know I’m excited for this WOD for terrible reasons. However, I’m hesitant because 1) it’s my 4th day on and I’m afraid I wouldn’t perform as well as I should, and 2) perhaps I should be a little careful with my knee, even though it feels nearly perfect again. LIFE IS SO HARD!!!!
September 1st, 2009 on 8:43 am
Rich S, although it looks tempting, we all know my dances moves are simply stellar and moving.
Emma, row with me?! You are already a champ at running!
September 1st, 2009 on 8:45 am
Hey guys,
I just wanted to send out a friendly reminder to everyone to pick up after yourself at the gym please. This includes EVERY piece of equipment that you used during the warm up, workout and cool down and any empty water bottles, used tape, etc. Please be respectful of your other members and leave the gym better than it was when you arrived! If you are looking for a gym maid I am available for hire though…I charge 500 burpees per hour!
Thank you!!
Tes
September 1st, 2009 on 8:54 am
Beginner Oly lifting group is meeting at 1900 today. The cost is $12. Should be a good time.
September 1st, 2009 on 8:59 am
I would LOVE to participate in the 5k on Friday but I have to fly to Ft. Lauderdale for a cruise and the run is at 1800. That would be why my “Yay Running!” comments haven’t been displayed.
Seriously, who runs a 5K at 1800?! If it were at 0600, I could do it. Boo.
September 1st, 2009 on 9:19 am
Broad Jump: 88″
Run Intervals
10 min: 2250 M
5 min: 1085 M
2.5 min: 600 M
Total: 3935 M
I’m signed up for the 5K on Saturday, and will second that its a great race. Hopefully the weather will stay cool like this till Saturday.
September 1st, 2009 on 10:23 am
I’m running the 5K on Saturday. It was great fun last year! Evening start time is awesome, and it turns into a fun after-party, complete with beer trucks. The firemen bring out their ladder trucks, and hang American flags over the finish line. Very cool. You all should come out, even if you don’t want to run it.
September 1st, 2009 on 10:37 am
I am happy to say it. Even though I will be rowing today at the 7.
Yay running!!
Boo jumping.
September 1st, 2009 on 10:43 am
4,407 m Row. 78″ Broadjump
September 1st, 2009 on 10:49 am
92″ Broad Jump
4675 M Run
September 1st, 2009 on 10:59 am
Andrew – sorry I slacked on the 630 am..I couldn’t get myself out of bed this morning and decided my convenient excuse was shoulder pain. Again, dumb muscle-up at end of WOD.
September 1st, 2009 on 11:07 am
Done Sally. LET’S ROW!
September 1st, 2009 on 11:47 am
97″ Broad Jump
4436m Row
I think we need a pit in the box so we can do broad jumps OVER something. We could fill it with whatever…lava, hot coals, mud, KY jelly…
September 1st, 2009 on 11:48 am
FANTASTIC. Misery loves company!
September 1st, 2009 on 1:29 pm
Did the main site WOD today:
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
17:55 rx’d
September 1st, 2009 on 1:36 pm
75″ broad jump
3815m run, I think. My brain struggles to remember things when I leave PCF.
Useful tip on the jump for the evening folks: pull your knees up to your chest while you jump rather than just hurl yourself forward. It got me an extra 8″ on the jump.
I have some entertaining thoughts on the iGallop, but I am not sure a post is the right venue for my audience.
September 1st, 2009 on 1:53 pm
Brian,
quick question…but it seems that many of the trainers do seperate WODS from what is scheduled. Are they doing their own programs? If so, what is the rationale for doing this? I will probably have some follow up questions depending on your answer…just curious
September 1st, 2009 on 2:03 pm
Brian, I pulled up this video from your childhood. I’m sorry she took your bacon…
http://www.youtube.com/watch?v=HYPjak6fqBM
September 1st, 2009 on 2:10 pm
No worries, Rich. The warm-up today and then 17.5 minutes of rowing definitely added to the shoulder pain.
September 1st, 2009 on 2:15 pm
DF Pete – it depends. Most of the coaches do most of the programmed WODs, including myself. When we don’t it’s usually a combination of timing (not being able to make a scheduled WOD Class) and/or working on weaknesses (Mike R. and Aaron doing a running WOD, Erika doing a heavy clean WOD, Seamus and Dan doing rowing, etc).
September 1st, 2009 on 2:43 pm
Emma,
Did you get rid of that pull-up bar yet?
September 1st, 2009 on 3:33 pm
Adam,
I think Jimmy claimed it, but if he changes his mind, it is all yours! I’m bringing it to the Box tomorrow.
September 1st, 2009 on 4:31 pm
Larry, you posted that before I could. Tragic. “You’ll…never…see…this face ah-geen.”
Rich. You’ve out done yourself. The iGallop portion of the chipper would be best, mostly for the wall of gawkers that might gather.
Still rehabbing, did today’s on the bike. Followed up with tabata situps / ring dips.
September 1st, 2009 on 4:42 pm
Emma,
No problem, I just had someone I know interested in it. Thanks anyways.
September 1st, 2009 on 6:18 pm
CFE – C2: 3 x 1500m Recover 4 min between efforts.
25:54
September 1st, 2009 on 6:19 pm
105in broad jump. I believe this is the only time I’ll ever be on the leader board… so I’m going to savor it.
September 1st, 2009 on 6:34 pm
4080 run
2280 10 min
1150 5 min
650 2.5 min
80″ broad jump
September 1st, 2009 on 7:03 pm
72 for broad jump and 3561 for row…..
September 1st, 2009 on 7:08 pm
2582- 10:00
1261- 5:00
709- 2:30
Total= 4552
2 minute rest in between sets.
September 1st, 2009 on 7:27 pm
4,800 meters total
Great job to the 6pm. Jumped a lot of Broads and dodged aplethora of cars…
To our timer Emma, great motivation
September 1st, 2009 on 7:51 pm
97″ broad jump
4535 meters running…great fun chasing after Mike R., Jeremey and Pat.
September 1st, 2009 on 7:53 pm
Jeremy
September 1st, 2009 on 8:02 pm
4536 Row. Leg feels better but still a bit tight from yesterday.
September 1st, 2009 on 8:27 pm
a little under 4200 I think.
107″ on the broad jump
September 1st, 2009 on 8:33 pm
91″ broad jump
4050m running
September 1st, 2009 on 8:48 pm
Oh yeah Emma, you get tons of credit for being so nice and patient with the homeless guy that started running with the 6pm crew in the last round and then harassed you for several minutes afterward about what a good time would be for his run.
September 1st, 2009 on 8:51 pm
77″ broad jump
4000m run
September 1st, 2009 on 8:53 pm
89″ broad jump
10 minutes – 2200m
5 minutes – 1125
2:30 minutes – 550m
Total = 3875 meters
September 1st, 2009 on 8:59 pm
102″ jump.
4900 meters on the run.
Did not expect this to be so rough. Still feeling like crap.
September 1st, 2009 on 9:07 pm
85′ broad jump
3825 Run
September 1st, 2009 on 9:10 pm
Not a very good day.
86in on the jump – 9 inches short of where I wanted to be
4470m on the row – 30 short of where I wanted to be.
September 1st, 2009 on 9:28 pm
46″ broad jump and 4462 on the row
September 1st, 2009 on 9:35 pm
3475 run before my knee blew out. Caught it early so all is good.
Props to Chad and Guch, you guys killed it tonight.
September 1st, 2009 on 9:41 pm
98″ jump
4550 m. run
Thanks Jared.
September 1st, 2009 on 9:43 pm
Row:
2550k 10 min
1256k 5 min
646m 2:30 min
4452 total
September 1st, 2009 on 9:50 pm
91″ jump
4050m row
September 1st, 2009 on 10:05 pm
Broad Jump: 67″
Run Intervals
10 min: 2150 M
5 min: 1075 M
2.5 min: 550 M
Total: 3775 M
September 1st, 2009 on 10:10 pm
4120m Row
73′ jump
September 1st, 2009 on 10:12 pm
101″ broad jump
10 minutes – 2200m
5 minutes – 1100m
2:30 minutes – 650m
Total = 3950 m
September 1st, 2009 on 10:37 pm
106″ broad jump for this little guy. Wad up?!….But I almost broke my ass trying to beat Scott Q at a nasty 109″. Nice jump, man!
4325m row.
Abi, sorry to steal your rower, dude. Next time I’ll won’t forget my running shoes.
September 1st, 2009 on 10:54 pm
98″ jump (with some skidding at the end).
5098 meters total rowing
September 1st, 2009 on 11:14 pm
Haha…Its all good Ken
Don’t worry next time I will forget to wear running shoes
September 1st, 2009 on 11:34 pm
75″ box jump and approx 4395m of running. Way to go with the pacing Ida!
Lisa-nice jump! Wow.
Andre and Emma-was there seriously a homeless guy running? I’m the most gullible person ever so I have to ask!
September 1st, 2009 on 11:42 pm
107″ broad jump
run
10 min – 2400m
5 min – 1050m
2:30 – 780m
September 2nd, 2009 on 5:06 am
82″ 2050-1050-569
September 2nd, 2009 on 8:37 am
86″ Broad jump. For the run, somewhere around 3585 total.
September 2nd, 2009 on 9:42 am
43xx row
81″ jump
September 2nd, 2009 on 10:06 am
Kassi, I’m not 100% sure if he was homeless but he was definitely not sober or clean. But on our way back toward the box on the last run, he started running too and was super excited about it. Then he kept asking Emma what a good time would be for his run, and she kept repeating that it depends on the distance.
September 2nd, 2009 on 11:31 am
Good times…
September 2nd, 2009 on 9:21 pm
81″ jump
3425 run