Tuesday 091201
Crossfit Supports the Victims of the Ft. Hood Shooting
As you know, the Nov 5 tragedy at Ft. Hood took the lives of twelve soldiers, one civilian, and wounded 43 others.
Four of the fallen and 11 of the wounded were members of Lumberjack Crossfit at Ft. Hood. With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit in raising money for the families of the all the fallen, and the future needs of the wounded.
On December 5th, please join PCF in participating in the “Lumberjack 20” Memorial WOD. The purpose of this event is twofold: to show solidarity with the folks at Ft. Hood and raise money to help the victims of the shooting. Both Potomac Crossfit members and non-members may participate. We ask you to please register by clicking here to reserve your space. We will be running heats of 15 every 45 minutes starting at 9 am.
Donations can be made via the PCF page here.
We’ll have a donation collection container setup on Tuesday for cash and check donations. Cash and checks will also be accepted at PCF on Dec 5.
For more information on the fundraiser, please visit the Crossfit Project Lumberjack page at http://www.cflumberjack.org/
Questions? Want to volunteer to assist with set up/sign in? Email Erika@potomaccrossfit.com
“Lumberjack 20” Memorial WOD
20 Deadlifts (275lbs/185)
Run 400m
20 KB swings (2pood/1.5pood)
Run 400m
20 Overhead Squats (115lbs/80)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20”)
Run 400m
20 DB Squat Cleans (45lbs each/30)
Run 400m
Support this worthy cause.
Today’s WOD:
“One Minute Hell” from CrossFit Endurance
Either row or jump rope (double unders) for the following:
1 min. on, 1 min. off, 1 min. on, 50 sec. off, 1 min. on, 40 sec. off, 1 min. on, 30 sec. off, 1 min. on, 20 sec. off, 1 min. on, 10 sec. off, then go back up the ladder until you have reached 1 min. on, 1 min. off again.
Post total distance/reps to comments.
Optional Work
Core Strength: 30 (R/L) GHD Sit-ups Alternating hand to foot (R hand to L foot, etc.)
71 comments for this entry:
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Photos
December 1st, 2009 on 6:47 am
See ya at the 0900 on Saturday. Good times.
Total row distance 3490 – all thanks to Alison’s most excellent rowing coaching that one day where we did the “Three” workout…if you’re not a great rower, have Alison ‘splain it to ya…it’s amazing once it all makes sense!
December 1st, 2009 on 7:56 am
Locked and loaded for the 10:30. Great idea and a great cause.
December 1st, 2009 on 8:44 am
3667 M rowing
December 1st, 2009 on 8:56 am
348 for double unders
December 1st, 2009 on 9:00 am
Paul..I am with you my rabbit.
December 1st, 2009 on 9:16 am
wow, didnt realize I had a new pet name.
Should be a fun one…
December 1st, 2009 on 9:20 am
I am in for the 1030 as well.
December 1st, 2009 on 9:24 am
Shirtless WOD crew, 10:30 for Saturday, it is a required Sin City Clydesdale WOD for all members. Yes, Sally and Leigh, this means you too……….
December 1st, 2009 on 9:27 am
2876 m Row. still having issues keeping butt in seat, but has improved with moving foot pad up.
December 1st, 2009 on 9:32 am
SOOOO Sorry I will miss this Saturday’s WOD.
Vegas, will you at least put together a Friday HH so I won’t feel too left out?
December 1st, 2009 on 9:36 am
Kool Kids @10:30am Sat. I’m in. Great cause. Great WOD.
December 1st, 2009 on 9:55 am
Guys, couple of things:
1) Great response so far to the Lumberjack WOD this Sat. Due to equipment requirements, space, and complexity of the WOD, I’d like to keep numbers to 15 per heat. Soooo….if you could help me out and register for a slot if you intend to participate, that would be outstanding. It’ll hopefully keep the chaos to a minimum.
2) I should be bringing by sometime tonight a donation tin — it’ll be on the weightstack. Feel free to utilize it, we’ll also be accepting cash or checks on Sat, or you can make a donation via our PCF page (linked on the blog front page).
3) Just wanted to give a shout out to Cory and Kahle from Frisco Crossfit, who kindly allowed Aaron and I to drop in on some WODs over the holiday. Great people and cool box – if you guys are ever in the DFW metroplex or know anyone looking for a box in that area, go see them.
Missed you clowns. Good to be back.
December 1st, 2009 on 10:36 am
DF Pete
this is unsat troop, all potential Clydesdales are required to attend, this will cost you a case of beer(see Rich for brand info)and a heavy OHS WOD.
December 1st, 2009 on 10:55 am
3044 row
December 1st, 2009 on 10:58 am
2550 m row.
December 1st, 2009 on 11:07 am
Vegas Mike! Seriously?! You forget about me? Please reference the comments section of November 27th and re-think that decision.
Hugs,
Kassi
December 1st, 2009 on 11:34 am
Heather, great work this morning! As Emilee offered recently, any time folks want to run through technique, just say the word. Happy to help.
December 1st, 2009 on 11:35 am
Jay – can you send me an e-mail dan@potomaccrossfit.com – quick question for you.
December 1st, 2009 on 11:59 am
Donation tin is up on the wall next to the whiteboards, please throw any loose cash you have in there and we’ll get it to the victim’s family fund.
December 1st, 2009 on 12:06 pm
Vegas, I couldn’t register for the 1030 as it is closed out, so I am registered for the 0945. I’m thinking if I promise to make bacon-related baked goods again that Erika might let me join the 1030 group. Either way I’ll be there early to help set up and sign folks in.
DF Pete, Friday HH is obviously an attendance mandatory event. Furthermore, Saturday after the WOD is Florida/Alabama at Velocity 5.
December 1st, 2009 on 12:14 pm
As promised to the morning crew, here’s some row vids:
Simple one:
http://www.youtube.com/watch?v=UXnKyJdA01w
More advanced:
http://video.google.com/videoplay?docid=8730306603955461422#docid=8837582208161379328
December 1st, 2009 on 12:23 pm
Vegas,
Said case of beer will be purchased and delivered to you with my shirt off.
Gabe, see you for the Friday WOD and the HH afterward!
December 1st, 2009 on 12:29 pm
Kassi,
there was no need for a shout out, you need no invitation, your spot was confirmed previously as a card carrying member of our elite unit. you ARE required…..
December 1st, 2009 on 12:29 pm
Dear PCFers,
As many of you know, our dear Vegas Mike will soon be returning to the great booby tassel center of the world. He’s meant a great deal to many of us and brought a vibrancy and classiness to the PCF community that will be sorely missed. To send him off in true Vegas fashion, PCF has been kind enough to let us use the box for our Vegas Farewell party.
Here are the details:
What: Vegas Farewell
Where: PCF
When: Friday Dec. 11, 2009, 8 pm – midnight
What to bring: $15 (collected on site) and holiday snacks to share (second part not required but happily accepted)
At midnight we will wrap up and head over to another bar (Ri Ra? Hard Times? Velocity Five?) so that PCF can get a brief cleaning to be ready for Saturday classes. If you’d like to stay and help do a brief clean, that would be awesome. The $15 will help us pay for two kegs of beer, some snacks and supplies. Additional snacks are welcome but please, no brownies. They are a bi$^&#ch to clean out of the mats. And lastly, in the spirit of competition, we will have some tables ready for some drinking games. Additional tables are welcome, so if you have one available, please let me know at sdichiara at gmail. Feel free to also shoot me an email with any other questions or thoughts.
Hope you can make it!
December 1st, 2009 on 1:25 pm
I’m signed up for the 0945. I’m gunning for you, Gabe.
December 1st, 2009 on 2:07 pm
Chris K, games class is apparently at 9am on Saturday remember??
I wanted to sign up too.
And I will not be in attendance to Vegas’s farewell as I will be in Vegas. Mike, I tried to stalk you but apparently that didn’t work out. Lame.
December 1st, 2009 on 2:24 pm
Sal-Dawg: Check the games site. Two demerits for not paying attention.
December 1st, 2009 on 2:25 pm
Very well Silent Assassin. I guess our shirtless WOD will have to be a duel. I think I’m up for the challenge. Paleo Assassin v. Human Garbage disposal. Who will win?
Today:
“Joshie”
3 rounds of:
21 40# DB snatches Right arm
21 L Pullups
21 40# DB snatches Left arm
21 L Pullups
23:03, scaled L Pullups to C2B bc of time constraints.
December 1st, 2009 on 2:33 pm
Sally, this is awesome, someone stalking me, it is usually me that winds up with the restraining order hahahahah. Are you and Silent Assassin trying to duck out at an earlier time???????
Sharon, what can I say, I love it when you call me “Big Poppa”…….
December 1st, 2009 on 2:58 pm
Regarding Sat morning, I’m signed up for the 11:15. Vegas Mike, I’ll be there to cheer for your 10:30 shirtless crew though. I actually planned it this way… All the sweaty shirtlessness will motivate me to lift heavier S#$% once it’s my turn to go.
December 1st, 2009 on 3:00 pm
Chris K. The site says 9 am not 945 am. Is the 9 am already booked?
December 1st, 2009 on 3:03 pm
Vegas, you know I’d prefer to be shirtless with you. There just wasn’t space for me in the 1030 group.
December 1st, 2009 on 3:04 pm
Silent Assassin,
HAHAHAHAHA. You were a “brown noser” in high school weren’t you?! You liked to get people like me (short attention span) in trouble.
Vegas,
I would love to join your 10:30 WOD but as you know it’s closed out. LAME. I will be there on the sidelines.
December 1st, 2009 on 3:05 pm
Sharon,
Well played.
WHAT’S UP NOW CHRIS. WAY TO FOLLOW DIRECTIONS!!!
December 1st, 2009 on 3:06 pm
I am in for 9:45. 9AM is too early. FYI I was born on Ft Hood (don’t remember a thing about it).
December 1st, 2009 on 3:12 pm
Just checked the weather on Sat and it has a 50% chance of snow/rain and a high in the 40′s. This should make the running go quickly for us that dont like shirts…
December 1st, 2009 on 3:22 pm
Sally, you’ll also notice that Chris is always trying to get brownie points by making sure Jon notices he brought his post-WOD meal.
December 1st, 2009 on 3:22 pm
Oh, snap. It does say 9am. I’ve been outwitted again by the women of PCF.
I’m already signed up for the 0945, so I’m going to be a renegade and go to that one. Plus, I’m committed to a duel with Gabe at 0945.
December 1st, 2009 on 3:27 pm
Hey guys, there should be 1 10:30 spot open. I was registered for that time, but just canceled and re-registered for an earlier time slot.
December 1st, 2009 on 3:34 pm
Is the rest of the Games Prep group doing the Lumberjack 20 WOD at 9 a.m.? If we’re trending towards doing it whenever… I’d prefer a little later.
9:45 is closed, but strangely, 10:30 is open.
December 1st, 2009 on 3:39 pm
There is nothing that makes Jon happier than seeing someone bring post WOD food.
December 1st, 2009 on 3:45 pm
I signed up for 9 am so I’m guessing we are split between 9 and 945. If my football playoff game ends up at that time, I’ll just bail for another later time. Looking flexible since Jon hasn’t yelled at us for not all signing up at 9 am.
December 1st, 2009 on 3:48 pm
Spider Monkey, as a key factor in all clydesdale related issues your presence is required at the 10:30. I dont care what Jon or his mustache has to say. Okay, maybe I care about he mustache but thats not the point.
December 1st, 2009 on 3:54 pm
In my pre-PCF days, I did this annually. Now I’m off running. For those interested though, the lottery for the Cherry Blossom 10 miler opened today.
cherryblossom(dot)org
December 1st, 2009 on 3:58 pm
Kyle L,
That is exactly where my comment stemmed from.
Chris flexing his muscles also makes Jon happy.
December 1st, 2009 on 4:25 pm
They make you sign up for a lottery to run 10 miles?
December 1st, 2009 on 6:53 pm
Sharon,
Can’t wait for Vegas Mikes shindig! Thanks for setting that up!
December 1st, 2009 on 7:00 pm
3515m on the erg.
December 1st, 2009 on 7:03 pm
3615 on the rower.
a few things:
1) If you see a kid walking around the gym that sort of looks like me, but without a beard, that’s me. I got into the spirit of Mowvember a little early.
2) Vegas Mike – are you still planning on (or have you already) setting up a rowing group to knock out however many Kilometers?
3) Scott – Boo-ya, sucka!
December 1st, 2009 on 7:06 pm
Row 2627 and 50 gdh sit-ups
Thanks to Vaughn and Vegas for the handstand help.
December 1st, 2009 on 7:22 pm
double unders 515
December 1st, 2009 on 7:49 pm
row 2961
December 1st, 2009 on 7:59 pm
row 3026
December 1st, 2009 on 8:01 pm
row 3325
followed by DUs in the second group. It pays to be tired – I was able to string together more DUs than ever before.
December 1st, 2009 on 8:42 pm
row 3488–damn that hurt my ass!
December 1st, 2009 on 8:52 pm
Row 3280
December 1st, 2009 on 9:13 pm
Doubled up because I am gonna be out of town tomorrow (I know, that apples and oranges but whatever).
Row – 3643
DU’s – 963
December 1st, 2009 on 9:17 pm
row 3432
December 1st, 2009 on 9:20 pm
row 2861
December 1st, 2009 on 9:57 pm
3263
December 1st, 2009 on 10:08 pm
5 fewer meters than Brian … F*&%!!!
December 1st, 2009 on 10:26 pm
DUs not sure of total but was around 31-33 most rounds.
December 1st, 2009 on 10:52 pm
254 double unders
my best double under day to date. PRETTY EXCITED.
December 1st, 2009 on 11:25 pm
3250 meters
December 2nd, 2009 on 6:02 am
Row 3280m
December 2nd, 2009 on 7:52 am
3571 – one year of collegiate rowing finally pays dividends. I probably should have done the double unders, but it would have been embarrasing to post a 55.
December 2nd, 2009 on 7:53 am
Whoa . . . I need a new picture.
December 2nd, 2009 on 8:53 am
DU 365
December 2nd, 2009 on 8:54 am
625 double unders
December 2nd, 2009 on 9:02 am
row 3537m
December 2nd, 2009 on 9:37 am
109 DUs in a single-single-double pattern