Tuesday 100202
Men of PCF Calender from Potomac Crossfit Raw on Vimeo.
Attention ladies and gentlemen, the Men of PCF present the 2010 Wounded Warrior Fundraising Calendar. Eleven of our finest manscaped men show off their Crossfit best to raise money for the Wounded Warrior Project and help you keep track of your year. Click here for details on the calendar and the Wounded Warrior Project. Buy your calendar online or join us for the official debut at Saturday’s release party from 6pm-8pm, where you can purchase your calendar in person with a bottomless glass of beer (or club soda with lime, you Paleo Challengers). Beverages, narcissistic men, and the calendar itself will all be in attendance. Make sure your Saturday night bar tab benefits something other than your hangover this weekend. Click here for ordering and party details.
Upcoming Foundations:
Foundations with Seamus Mongaghan starting Feb. 2, Tue/Thu 6:30am
Foundations with Siddharth Sawkar starting Feb. 16, Tue/Thu 8pm
If these Foundations Classes don’t work for your schedule, you can sign up for Private Foundations by clicking here!
Upcoming AEP WODs:
Athlete Exchange Program WOD at Primal Fitness, Feb. 6 at 3:30pm
Athlete Exchange Program WOD at Crossfit Bethesda, Feb 14 at 1pm
Athlete Exchange Program WOD at Crossfit Reston (and Grand Opening!), Feb 27 at 1pm
10 Burpees
20 KB Swings (1.5/1 pood)
8 Burpees
18 KB Swings
6 Burpees
16 KB Swings
4 Burpees
14 KB Swings
2 Burpees
12 KB Swings
Rest 15 Seconds
Max Strict Pull-ups
Post time and pull-up total to comments.
83 comments for this entry:
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Photos
February 1st, 2010 on 9:32 pm
Super Bowl Party…
I’m hosting a Super Bowl party at my house beginning at 5:00 pm on Sunday (no duh). Everyone from PCF is invited. There will be two big screen tvs for your view pleasure. For those on the paleo challenge, I have to warn you there will be non-PCFers there who have no idea about paleo. So there will be lots of temptations at the party. I’ll try and remember the club soda though.
My address is 2421 N. Kensington St. in Arlington. Please let me know if you plan on attending. My email is joelieber AT gmail.com.
February 1st, 2010 on 9:42 pm
Oh hey hey, Men of PCF you’ve done us proud! I feel like a major victory was won tonight by the inclusion of several of PCF’s lululemon-pants-wearing best. That said, for diversity’s sake it probably should have included some of our “curvier” men. While I know Jon is a little more voluptuous than the average calendar man, he needs love too. Maybe next year?
February 1st, 2010 on 10:53 pm
I second Alli’s comments. You HAVE done us proud, models of PCF. I wish everyone could have seen the photo shoots…pure hilarity. Thanks to Jenn for getting the ball rolling, to Alli for her marketing skills, and to all the boys for their participation. And a BIG thanks to Ryan P for his photoshopping skills (and no…he didn’t airbrush Rich’s abs. Those are for real).
Hope you all can come out to the unveiling party. I hear Scott is dying for another opportunity to wear his “costume”….and he loves signing autographs.
I, for one, am buying about 20. This is bound to come in handy as blackmail material some day.
February 2nd, 2010 on 6:40 am
Wow – just watched the video (HAD to after Bill came in all incredulous and awestruck at the hilarity)…too cute! Y’all’s creativity and fun spirit rocks…I gotta get a calendar!
6:55 for time and 10 pullups w/ red and thin black bands. Glad we got done early and sorry for leaving before the stretches, but I gotta get to a Graduate School class all week this week.
February 2nd, 2010 on 7:56 am
7:23 and 1 pull-up.
February 2nd, 2010 on 8:24 am
6:45 and 1 pull-up.
Not sure which was funnier – the pictures, the video, or Bill’s reaction to the video. Priceless.
February 2nd, 2010 on 8:26 am
BTW – suggestions for you paleo-ites having a tough time with black coffee
http://puttingweirdthingsincoffee.com/
February 2nd, 2010 on 8:28 am
6:53 and 7 pull-ups
Sick all weekend, so I scaled to a 35# kb. Probably should have gone a bit heavier.
Hint: Use your 15 second rest to chalk up. I got on the bar after 15 seconds and slipped right off, then chalked up and did my PU, so I ended up with a bit more than the prescribed 15 second rest.
February 2nd, 2010 on 8:47 am
5:07 rx’d and 5 pull-ups
February 2nd, 2010 on 10:15 am
Coconut braised beef— looks paleo and delicious!!
http://bitten.blogs.nytimes.com/2010/02/01/featured-recipe-coconut-braised-beef/
February 2nd, 2010 on 10:18 am
5:33 rx’d + 5 pullups
February 2nd, 2010 on 10:51 am
7:09 rx’d + 2 pullups (with red band)
February 2nd, 2010 on 10:51 am
Peeps,
Anyone have an opinion on affiliates in San Diego? There are approximately eleventy seven million and I am having a hard time choosing for my week-long trip coming up shortly…
I want to drop in to CF Invictus but want to know if there are other places that are recommended/approved by PCFers.
February 2nd, 2010 on 10:59 am
Kassi,
I worked out at Crossfit Coronado when I was in SD. Invictus was just getting started when I started at an affiliate. Coronado is much smaller and a tighter group, a bit of an older crowd than Invictus- I think Invictus is a much younger gym but I will admit I never checked it out. I have friends that go to both and like them. Another friend goes to Crossfit SoCal- its pretty legit too I think but I havent been there- they have some good athletes. SoCal is a bit further outside the downtown area (15 mins or so) assuming that is where you are staying, and Coronado is going to be over the bridge but only about 5-10 mins from downtown. Dont go to CF San Diego, unless you just want to go check out the first SD affiliate.
Email steve@crossfitcoronado.com and let him know when you plan to go by. Weds is usually oly day and all they do is heavy oly all day so if you want to do a WOD try a different time. Not sure if he will charge you for a drop in or not. I would check out Sage Burgener’s Oly classes @ invictus- not sure when she does them or if they are available to drop ins but maybe you could stop by and talk to them- it would probably be a fun class and if I recall they arent expensive.
February 2nd, 2010 on 11:46 am
6:29/4 pull ups red band
February 2nd, 2010 on 11:58 am
Kassi,
I think Brand X is in San Diego as well (Ramona). A friend of mine works out there and loves it. He’s an original Crossfit HQ person so if he says its good I tend to listen. Definitely worth a trip there.
February 2nd, 2010 on 12:05 pm
Thanks Mike and Pete!
February 2nd, 2010 on 12:06 pm
I heard good things about brand X- but i think that is going to be a little ways up north. Keep in mind that traveling on I-5 at all takes about 3 times as long as you would guess based on the distance- there is no rush hour between LA and SD- it just always sucks.
Kassi do you know where you are staying? downtown or mission valley are the most common places for business travel.
February 2nd, 2010 on 12:08 pm
6:19 rx’d; 4 pull ups w/blue band; dropped off the bar which is illegal but decided to eek out four more.
Kassi, I’ll be at the Hotel Rancho Bernardo outside of SD the 9th through the 11th. I think my days will be too long to get to an affiliate, but I’ll figure something out for my next trip out there in April.
February 2nd, 2010 on 12:10 pm
6:25 Rx’d
February 2nd, 2010 on 12:23 pm
Mary- I leave on the 9th to get back here, we’ll just miss eachother!
Mike-I’ll be in Spring Valley??
February 2nd, 2010 on 12:25 pm
7:33 w/ 1 pood…then 10 green band pull-ups (that would be the anti-RX).
I am so IN for a calendar and autographs! That totally looked like FUN. I am sure there will be a calendar fire sale on eBay after this weekend.
Silly logistics question…is the MoPCF HH at the box?
February 2nd, 2010 on 12:34 pm
Kassi,
Yuck, out the 94- traffic! There are some gyms out that way but I dont know anyone at them. It is pretty residential out there and not a ton to do so after your workday you might be best off heading into downtown or to coronado to workout and hang for a bit.
February 2nd, 2010 on 12:39 pm
My sentiments exactly… it’ll be good to get to the city. Thanks for all the good info!
February 2nd, 2010 on 12:43 pm
mike m,
You seem to be a ghost at the 5pm wods these days..
February 2nd, 2010 on 12:50 pm
I will be in SD from the 16th through the 20th surfing and hiking. NO CF because I will have my 14 year old nephew with me. But I think it is funny Kassi, Mary and I are going to SD in Feb.
February 2nd, 2010 on 12:51 pm
6:22/6 with band
February 2nd, 2010 on 1:00 pm
J- Im just so fast at the WODs you dont even see me there. That and its a little embarassing to be associated with so many “men” in lululemon clothes- so I make my appearances fast and furious.
February 2nd, 2010 on 1:02 pm
Strong words from a man who wears shorter shorts than his girlfriend…
February 2nd, 2010 on 1:10 pm
Wendy, the MoPCF release party will be at the gym from 6-8pm on Saturday.
Mike, will you be a ghost for that too? Because I think if you wear your short shorts you might get a slot for next year too.
February 2nd, 2010 on 1:10 pm
He’s got better legs
February 2nd, 2010 on 1:13 pm
I wear the shorts by request really. You should see my email- if I sort by keyword and put in “shorts” or “hot” or “sexy bitch” they are all requests for me to wear the shorts…its in triple digits pretty much every day, but I wont bore you with the details.
February 2nd, 2010 on 1:33 pm
Vaughn’s just trying to find a new heterosexual life partner…
February 2nd, 2010 on 1:37 pm
6:39 Rx’d
1 pull up… I probably could have done more.
Next time.
February 2nd, 2010 on 1:44 pm
How did I get pulled into this??
February 2nd, 2010 on 1:49 pm
Vaughn….you thief! You got credit for my 245 Front squat yesterday. My one shot at the leaderboard…dashed!
February 2nd, 2010 on 1:51 pm
Again, how did I get pulled into this?? I only FS’ed 215…
February 2nd, 2010 on 2:01 pm
Great article in today’s Wall Street Journal on an injured marine who comes back home and discovers CrossFit. Check it out:
http://s.wsj.net/public/resources/documents/info-WORKOUT09.html
February 2nd, 2010 on 2:09 pm
just giving you a hard time Vaughn. Brian recorded the wrong person!
February 2nd, 2010 on 2:15 pm
Rick, great article. That is one tough dude.
February 2nd, 2010 on 2:53 pm
Kelly, where have you been at 0630?
February 2nd, 2010 on 3:18 pm
Thanks for the link, Rick B! Great article and video!
February 2nd, 2010 on 3:21 pm
Metcon in 4:31, rx’d
Pullups: 5 (rest was more like 40 seconds … I forgot to do the pullups until someone reminded me)
Tabata GHD situps: 71
February 2nd, 2010 on 6:38 pm
5:15 rx’d, 10 pullups
February 2nd, 2010 on 7:05 pm
That video is hysterical!!
Rich – I like how you brought the dance party to the video but where is your signature fist pump?
February 2nd, 2010 on 7:25 pm
6:13 with 7 pull ups Rx’d
February 2nd, 2010 on 7:38 pm
4:33 Rx’d w/ 1pu (Andy was judging tough)
February 2nd, 2010 on 7:43 pm
5:38 Rx’d w/ 6 pull-ups
February 2nd, 2010 on 7:44 pm
5:02 w/ 45# KB, 5 strict pullups.
My lungs are still screaming.
February 2nd, 2010 on 7:45 pm
3:48 Rx’d/NA
February 2nd, 2010 on 7:53 pm
4:22 Rxd w/2 pu’s
February 2nd, 2010 on 8:04 pm
6:12 rx’d
February 2nd, 2010 on 8:05 pm
That was shot a little before Jersey Shore became all the rage. Next month we have a guido only calendar coming out.
February 2nd, 2010 on 8:06 pm
4:05 Rx’d
3 Pull-Ups
Great job Kyle L. You crushed it!
February 2nd, 2010 on 8:11 pm
5:12 rx’d, 1.5 pullups
then 15 manmaker finishers with 15# DBs: 2:2x… should have scaled up on the weight.
February 2nd, 2010 on 8:17 pm
As rx’d: 4:36. Got to work out with Jen N for the first time in a while tonight….thanks for the push, Jen! Pretty pleased with this…normally my burpees are painfully slow, but I really worked on not pacing them this time. Didnt catch up with me til the round of 4, so I guess the moral of the story is that I can go harder than I think on burpees. All kb swings unbroken. Then, got to the pull up bar and only did one before my grip just completely gave out and I slipped off the bar. Lame.
February 2nd, 2010 on 8:25 pm
5:12 rx’d, got halfway to 1 pullup and gave up. Nice.
February 2nd, 2010 on 8:25 pm
7:03 with 45lb KB/2 Pull-ups. Ouch.
February 2nd, 2010 on 8:35 pm
4:27 RX’d + 8 PU
Finisher was brutal. Finished it just after the 4 minute cut-off.
February 2nd, 2010 on 8:36 pm
2:54 subbing jumping squats for burpees and back extensions for KB swings
3 pull ups
15 man makers at 30# in 4:59.99.
Will now take another week off on wrist due to 3 pull ups and those silly dumbbell things.
February 2nd, 2010 on 8:36 pm
4:51, rx’d
3 strict pullups
4:48 15 ‘man makers’ 35 lbs, rx’d
I might count this as two WODs; damn it was tough.
February 2nd, 2010 on 8:40 pm
4:48 rxd. 7 pullups
surprised by both numbers
February 2nd, 2010 on 8:48 pm
7:25 + 3 pullups
February 2nd, 2010 on 8:50 pm
3:53 Rx’d
8 pullups
February 2nd, 2010 on 8:55 pm
5:02 with 4 strict pullups
Finisher: 3:25 with 25lbs.
February 2nd, 2010 on 8:56 pm
5:22 rx’d, also did half a pullup and died. Did like 6 completely BS ones with a red band, but we’re not going to count that.
February 2nd, 2010 on 9:02 pm
4:43 Rx / 3 PU
February 2nd, 2010 on 9:02 pm
4:22 I think… 6 pull ups.. 3:09 for finisher.
February 2nd, 2010 on 9:03 pm
Erica your burpees were seriously awesome today!! 100^2 x better than last time I saw you do them. Now keep doing them that way! The workout was great, no way I would have pushed that hard if we hadn’t done it together. My throat still burns…
3:51 RX / 3 pullups
February 2nd, 2010 on 9:04 pm
Really, I promise I can spell your name correctly…
February 2nd, 2010 on 9:07 pm
6:08 rx’d / 3 pull-ups
Finisher – 13 manmakers (30# DB) in 4 min
February 2nd, 2010 on 9:47 pm
5:08 rx’d / 7 pullups
February 2nd, 2010 on 9:57 pm
4:36 rx’edf
5 pullups, may have been able to do 6, but did not have the will to try…
February 2nd, 2010 on 10:35 pm
5:09/6 rxd
February 2nd, 2010 on 10:49 pm
4:11/4 dh pull ups
February 2nd, 2010 on 10:54 pm
4:27/1 dh pullup/2:25 finisher
What about having a short short WOD in honor of Mike M and Greg on Saturday?
February 3rd, 2010 on 8:06 am
5:00 rx / 1 pullup
thanks Ryan and Liz for sticking around and yelling at me after the last WOD was done!
February 3rd, 2010 on 8:26 am
Leaderboard:
http://pcfwhiteboard.wordpress.com/2010/02/03/100202/
February 3rd, 2010 on 9:28 am
7:03/ 0 pullups.
Finisher- did 12 manmakers in 4 mins.
February 3rd, 2010 on 11:37 am
4:46/4 rx’d
February 3rd, 2010 on 2:55 pm
6:03 rx’d / 1 kipping pull-up
February 3rd, 2010 on 8:47 pm
6:05 on the metcon (in the spirit of full disclosure, only used a 40 lb kb since my kb swings need work) and then 10 pull-ups afterwards.
February 3rd, 2010 on 9:09 pm
This one killed me. Started at 24kg for the first 10 swings, then dropped to the 35lb kettlebell. Didn’t think I was going to finish so I skipped the 8/18 round for the 6/16, ending with a 1/10 round. Time was 7:33
I also managed to swing the kettlebell into my right knee, and also drop it from height onto the little toe of my right foot. But I don’t think that is why I managed only 3 pull-ups.