Tuesday 120103
Potomac Crossfit will be closing down operations at its 1039 N Highland St. location as of 29 January. Last day of classes will be 28 January. For more info on where we’re moving and how this will affect training and membership, please click here.
Feel free to post questions or issues to comments.
In the meantime, our job remains to train you to the best of our abilities, so:
AMRAP 7 Minutes
Muscle-ups/Hardest Pull-up and Dip Variation
12 Power Cleans (155/100)
24 DB Step-ups (50/35 up to a 24/20 inch box)
9 Power Cleans
18 DB Step-ups
6 Power Cleans
12 Step-ups
Post reps and times to comments.
You will use a single DB or KB for the step-ups
89 comments for this entry:
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January 2nd, 2012 on 9:14 pm
I’m disgruntled, I won’t train any place other than Potomac’s original location. I am killing my membership right now and going to another crossfit gym
———————————————-
The above is what I would say if I was a douchebag. I’m not, therefore I’m sticking with you guys and following you wherever you go. Even if you have us working out in the playground of some elementary school. Sad to see Potomac’s location go, but happy for the opportunity to get stronger, faster, better and more Elite at yalls new location.
P.S. Louis < Antwone
P.S.S. we are having a really really big crazy party on the 29th evening right ? I’m taking drunken streaking while wearing weight vest and carrying kettlebells right ?
January 2nd, 2012 on 9:16 pm
@Antwone – thanks dude, very happy to hear it.
January 2nd, 2012 on 9:16 pm
@Antwone- I thought you and Jkett were not allowed within 500 yards of an elementary school…
January 2nd, 2012 on 9:21 pm
Mike H, they let me back. The rescinded that restraining order. That Goat told me it was 18.
January 2nd, 2012 on 9:25 pm
This is a bummer, but looking forward to many great things to come
Its not the location, but people, coaches and training that matter.
January 2nd, 2012 on 9:32 pm
Is this newsworthy enough to make the Arlington Now website? I certainly hope so.
January 2nd, 2012 on 10:01 pm
A bigger issue that I didn’t see mentioned in the powerpoint…how does this affect happy hour??
January 2nd, 2012 on 10:06 pm
@Kourtney – grevious mistake, my Marine Corps planning process template didnt have Happy Hour considerations. I will reach out to the Corps and suggest an update.
January 2nd, 2012 on 10:20 pm
I will happily trek the .3 mile of extra driving to Patriot to keep training with you guys. Starting at PCF was one of the best things I did in 2011 and I’ll stick with you guys wherever you set up the new location.
It will also allow me to keep a better eye on JenN. and Erika to see what CFT score I am competing with.
January 2nd, 2012 on 10:30 pm
Sorry to hear the news, but I second what Kari said – it’s the people, coaches, and training that keeps us coming back. In fact, my wife will now be joining PCF too. Whatever we can do to support you all.
January 2nd, 2012 on 11:03 pm
Seeing as how I’ve been to Potomac maybe half a dozen times since I finished foundations, what I personally get from this is that I get a more convenient time to work out (1630) and my rate will go down. Win!
Sorry the landlord shafted you. Something tells me PCF will be fine, though.
January 2nd, 2012 on 11:35 pm
Wow, had no idea. Agree – people, coaches, training. Been here over 3 years and can’t think of a better place. Hopefully Thirsty Bernie’s and the Metro 29 Diner can accommodate
January 2nd, 2012 on 11:38 pm
oh nooooooooooo!!!!!!! Soooo sad!!!!
January 3rd, 2012 on 7:29 am
I find it ironic that this happens the day after I finally go to Patriot and become obsessed with the luxe gym.
When does the offer for the new contract buys expire?
January 3rd, 2012 on 7:43 am
Pull-Ups and Ring Dips, Fat Man Band (Black) + Green = Super Fat Pull Up Combo. Rind Dips with green band.
115 Power Cleans, and 40 lbs with 24″ box 6:05.
@Antwone, the goat told me you slowed down to ask for directions when you Shanghaied him, shady…just shady…
What my booty will look like at the end of the Paleo Challenge; http://edge.ebaumsworld.com/mediaFiles/picture/2149151/81968496.jpg
What Antwone’s booty will look like at the end of the Paleo Challenge; http://www.goodtimecharlieblog.com/wp-content/uploads/image-import/_lZoQPvGfdG8/SxiPeCFZfYI/AAAAAAAABzQ/y-ex79nIiw4/s400/FatAss.jpg
January 3rd, 2012 on 8:02 am
Guess I’d better stock up on Potomac t-shirts so I can be old-timer elite-elite and brag about “the old box back in the day….”
January 3rd, 2012 on 8:16 am
Kassi – the new contract options won’t expire.
January 3rd, 2012 on 8:18 am
@ Louis- Women love the sensitive side of a man, but when the sensitive side blurs the line between a hot male ass and a women’s shapely booty, well I just might have to question your motives
January 3rd, 2012 on 8:28 am
AMRAP: Worked on transitions
Metcon: 7:31 W/ 135# cleans and DB step-ups rx’d
January 3rd, 2012 on 8:54 am
3 ring dips every 30 seconds for 7 min.
Metcon: 8:44 w/125# power cleans & 40lb/24″ step-ups
Really sad to see the old box go. I’ll follow PCF to Patriot without hesitation, but I’ll keep hoping that a new Clarendon location works out for you.
January 3rd, 2012 on 9:04 am
35-40ish ring dips w/ purple band
Metcon: 7:18 w/ 115# cleans & 40#/24″ step ups.
My thoughts are pretty much the same as John’s. It was about time I figured out where Patriot is, anyway.
January 3rd, 2012 on 9:04 am
@Chesley, I figured that my ass looks more like an old woman’s now so why not show the progression. Also Antwone loves Ding-Dongs so i wanted him to see what the future holds for his booty. I’ve been called a number of things but Masculine isn’t one of them. >) that’s an evil smiley face it’s an Asian One.
January 3rd, 2012 on 9:06 am
Definitely a bummer that Potomac is closing, but let’s remember the world is going to end in just over a month. Gotta keep things in perspective.
Until that time, I’m happy to make the trip up the road a little further.
January 3rd, 2012 on 9:08 am
5:57 Rx
January 3rd, 2012 on 9:45 am
@Brian – Are the contract buys for all types of memberships or just unlimited?
and more importantly…How will this affect the music selection at Patriot? Are we to expect more Ke$ha?
January 3rd, 2012 on 10:03 am
…now i have a twitter account. ho-ho-ho.
January 3rd, 2012 on 10:07 am
Very, very sad. But I’m not going anywhere, since, as you know Brian, I drive ALL THE WAY from Georgetown anyway.
But, the slide show is in part why you have the devoted following that you do. Honesty and integrity, not to mention the inarguable results. You handled a shitty situation very well.
January 3rd, 2012 on 10:09 am
@Canadian Chad – contracts are for all membership types.
@Dan K. – very kind, thanks.
January 3rd, 2012 on 10:12 am
In case anyone needed a reason to never drink mountain dew ever again, see the article linked in my name.
Question: does dissolved mouse carcass make the soda more or less paleo?
January 3rd, 2012 on 10:33 am
Ok, so a person goes to sleep at 2100 (in an effort to get their elite 8 hours in) and the entire world is set askew by the time they wake up at 0450! NOW I see what everyone is talking about.
It doesn’t matter where I work out, I am still going to be snarky at 0530. But on the bright side, it’ll be like getting the band back together, a.k.a. the “Pre-Pretty, Younger Patriot” days.
MC: 6:36 @ 65# PC and 35# DB
January 3rd, 2012 on 10:46 am
@ Ryan: More food for thought: Coca Cola: It takes oil stains off of garage floors.
Also, I too am sad about the location change; however, I’m looking forward to seeing old/familiar Potomac faces now over at Patriot.
January 3rd, 2012 on 10:49 am
Chesley, you can also use it to clean the acid off your car battery. But it’s totally safe to drink. No more neon green (or purple) stuff for me, Sunny D all the way.
January 3rd, 2012 on 10:49 am
So does this mean the whole block is going under the wrecking ball soon? Where ever am I going to buy my memorial tombstones and slightly sketchy used cars?
January 3rd, 2012 on 11:02 am
@Brian PCF: I’m fine with the move as long as the new location is closer to my apartment and Lyon Hall.
I think it’s going to be tough to find another location in Clarendon with both a DJ booth and a dungeon.
January 3rd, 2012 on 11:02 am
@Chelsey @Ryan, wow. So glad I don’t drink soda anymore.
January 3rd, 2012 on 11:10 am
@Hostess Guy, Chesley, and Ryan I take it you guys never did the experiment as a kid to put a penny into a coke bottle then leave it in your refrigerator for a couple of days and then watch it disappear. Soda is awesome for you, for those midwesterners we are talking about “Pop”.
January 3rd, 2012 on 11:11 am
Bummer about the closing so soon, but glad we have Patriot to fall back on. I’ll miss the convenience of being across the street and hope for a return to Clarendon. No worries though, PCF is about the community, not the building.
January 3rd, 2012 on 11:30 am
Rick – thanks mano, appreciate the support.
January 3rd, 2012 on 11:36 am
@Louis, seriously a penny will disolve in soda, wow. You’re saying you’ve actually done this experiment before ?
offtopic plug: http://hope.cupidsundierun.com/cur/participantpage.asp?fundid=3061&uid=6990&role=3
My Fran: http://vimeo.com/34441969
January 3rd, 2012 on 11:54 am
Dave and I have been members of PCF since 2008. We’ve seen PCF develop through many evolutions and it keeps getting better.
Just to visualize how far PCF has come in 3.5 years, here’s the link to the very first WOD at Potomac: https://picasaweb.google.com/101683568200217367956/FirstDayOfClasses#
And to the first WOD at Patriot:
https://picasaweb.google.com/101683568200217367956/FirstPatriotWOD
I have no doubt that the new place – where ever it may be – will be incredible. And while it will be a little more crowded at Patriot, merging the two locations for a while is only temporary. In fact I’m excited that we’ll get to see all the Potomac regulars more often. The coaches and the community are what make this a great gym – not the building.
January 3rd, 2012 on 11:58 am
@ Louis- I was too busy drinking the coke which led to brief moments of paroxysmal impulses that pissed my parents off on a regular basis. As a result, no experimental penny watching for me.
January 3rd, 2012 on 1:10 pm
For all the Potomac regulars, I would highly recommend supplementing your training over the next month with additional running for distance and time. The 400m course at Patriot is extensively longer and the transition has been described as difficult to make.
January 3rd, 2012 on 1:21 pm
http://www.arlnow.com/2012/01/03/potomac-crossfit-to-move-as-office-construction-nears/
January 3rd, 2012 on 1:28 pm
This is a news worthy event:
http://www.arlnow.com/2012/01/03/potomac-crossfit-to-move-as-office-construction-nears/
January 3rd, 2012 on 1:45 pm
First comment on the ARLNow article about our move: “Good. I’m sick of seeing these douches running all over the neighborhood, blaring music and throwing weights with their shirts off.” (link in name)
Can we get this on a T-shirt to commemorate the event?
January 3rd, 2012 on 2:01 pm
@Chesley and Antwone, I’ve never done it, it’s something I was told when I was a kid, but apparently it’s a myth.http://mythbustersresults.com/episode5
Apparently Coke can’t melt a penny, but it can:
Remove bloodstains, clean chrome, clean a penny, and clean battery terminals, not quite as bad as initially thought but probably not good to have go down your throat.
January 3rd, 2012 on 2:25 pm
The ARLNow Article clearly needs a new title –
“Douchebag clarendon residents celebrate successful local business being forced out so that new tacky high rise can be constructed and filled with more douchebags.”
January 3rd, 2012 on 2:25 pm
All of these supportive posts are too in-my-face and I can only assume 75% of them were posted by someone shirtless.
Color me offended.
On a serious note, I have been working out Potomac and Patriot since before both openned and we were doing workouts at Yorktown on Saturday mornings. It was as fun then as it is now. The locations change but the people really don’t. Semper Gumby…
January 3rd, 2012 on 2:32 pm
As always, thanks for the support guys. This is obviously tough for everybody, but your vocal support gives us plenty of comfort in what we’re doing.
PS. I just finished reading the ArlNow comments, and they are pretty HI-Larious.
Thanks for folks stepping up and letting people know what we’re about.
January 3rd, 2012 on 2:47 pm
@Ryan,
In communist russia, moutain dew digests you.
January 3rd, 2012 on 2:49 pm
Brian, if nothing else, I am sure that once you find a new location for us to infect Clarendon from, we’ll be able to provide lots of people who can move heavy and/or awkward weights over short distances for time to help with getting whatever you need into the new space.
January 3rd, 2012 on 2:53 pm
wait…so do I have to start taking my shirt off now?
January 3rd, 2012 on 2:55 pm
Wow, so much hate on the ArlNow website. Who knew Arlington was Haterville.
Well if they say that really homophobic people are sometimes in the closet, Clarendon is full of closeted, lazy, useless fat-asses.
January 3rd, 2012 on 2:58 pm
@Matt M. I am stealing that title.
January 3rd, 2012 on 3:07 pm
I love Arlington Now. These people would complain if Jesus Christ himself came back and ended up removing a local business, creating a high rent apartment building, and added a cupcake shop to Whole Foods.
January 3rd, 2012 on 3:10 pm
Jesus turned water into wine.
January 3rd, 2012 on 3:14 pm
mmmm, wine.
Thanks for the support everyone.
January 3rd, 2012 on 3:22 pm
Perhaps they would like us to run through the streets and throw weight around wearing the finest Gucci/Armani clothing, carring Louis Vuitton/Coach handbags, and sipping luxurious appletinis all whilst listening to the sweet sounds of Beethoven?
January 3rd, 2012 on 3:37 pm
I was going to respond to the ARLnow comments, but I smashed my monitor with a medicine ball instead.
January 3rd, 2012 on 4:07 pm
They keep deleting or moderating my comments, even Arlnow.com knows I’m an an ass.
January 3rd, 2012 on 4:29 pm
Chesley – don’t judge Guch for being Guch.
I thought I was pretty sad about Potomac closing down at our old haunt, but then Dave G. sent me Katy Perry’s latest video and I felt ok, so I think I was just sad that I hadn’t seen a Katy Perry video in a while.
Will update you if the affect wears off.
January 3rd, 2012 on 4:31 pm
I’m also playing the “Which commenter on ArlNow is actually JKett” game, it’s pretty fun.
January 3rd, 2012 on 4:42 pm
I’m willing to put serious money on this one being JKett:
LP’s Cellulite:
January 3rd, 2012 3:04 pm
LP,
Your angst causes me angst. You mean you don’t enjoy Ke$ha’s Top 40 Hits while sipping an appletini on 11th’s patio? That’s some bomb beats right there. From here on out the music just gets louder…
Let it go. Let it…go..
-John Rambo
January 3rd, 2012 on 4:49 pm
Check out Kat, Joe, MB and Hilary as the “photo of the day” at Crossfit Photos.
http://www.crossfitphotos.com/?p=5270
January 3rd, 2012 on 5:00 pm
JW: hilarious post on Arl Now.
Well done.
Solid time also.
January 3rd, 2012 on 5:01 pm
Also bad news Brian:
From Arl Now:
Suzie: January 3rd, 2012 4:11 pm Fitness First in Courthouse has tons of Crossfit equipment for a fraction of the cost and an outdoor workout space to use in the spring. Not to mention several CF-L1 certified trainers
so…. looks like the dream is over. oh well. See you guys at FF.
January 3rd, 2012 on 5:11 pm
Back to a serious topic, does everyone know that Antwone just wrote a new book “The Hostess Solution”.
January 3rd, 2012 on 5:16 pm
Kevin, I’m old(er) and sometimes get confused when using “technology”. ArlNow’s blog is so active that I thought I was posting on PCF’s site.
January 3rd, 2012 on 5:20 pm
sub’d ring dips for muscle ups.
6:44 rx
January 3rd, 2012 on 5:32 pm
Biggest Loser starts tonight and trainer bob is leading the all crossfit team.
Hopefully you crossfitters can watch the show instead of running around shirtless and being in my face all the time.
January 3rd, 2012 on 5:53 pm
I’m at a loss of what to do
Joining PCF has been the best decision I’ve ever made, but going to Patriot consistently for the next couple of months won’t be feasible, even with public transportation.
Even if I have to resign myself to a globogym until Clarendon PCF returns, will there be any type of membership option where I can continue to use the expertise of staff and post on the blog? PCF offers so many resources (paleo challenges, seminars, tequila in coolers) that I don’t want to lose access to that even if I can’t work out at the location temporarily.
January 3rd, 2012 on 6:25 pm
Closing of potomac crossfit was mentioned in the Mayan calendar!
January 3rd, 2012 on 6:26 pm
To paraphrase another inspirational leader who unexpectedly faced losing their house: “It wasn’t over when the Germans bombed Pearl Harbor. It’s not over now.”
Looking forward to more great stuff with PCF.
January 3rd, 2012 on 6:57 pm
I was wondering how long it would take for an Arlnow poster to swing over here. Welcome LP! I hope this means you’re going to give a class a try.
January 3rd, 2012 on 7:16 pm
New nomination for JKett post of the day at ARLNow-
Suzie:
I’m sure Fitness First is a top notch facility. I just don’t think it’s going to fill the void. Congrats on your trainers getting their L1s though. That’s all it takes really.
I have no doubt the next Rich Froning is doing a body pump class right now…
geeee teeeeee effffff ohhhhhhhh
January 3rd, 2012 on 7:30 pm
And I was just going to make a passive aggressive statement about how, while I’m sure there trainers are great, it is also nice that PCF has coaches who are barbell, olympic, endurance, football, mobility, nutrition, gymnastics certified. We have coaches with their Level 2 Certification, Olympic Club Coaches, and coaches who are on the staffs that DO the certifying.
Matt, I thought for sure you would comment on the guy who said a CrossFitter could never stand up to a workout that involved purely heavy lifting with big calorie consumption.
January 3rd, 2012 on 7:39 pm
Aaron – Already sent that guy a private message to set up a 1 rep deadlift/bacon eating contest.
Loser has to do a Wendler Squat workout at Gold’s wearing only a banana hammock and leather assless chaps.
January 3rd, 2012 on 7:54 pm
Metcon: 8:43 Rx….slow but I’m getting there!
So I couldn’t agree with Kari’s initial statement more…..” It’s not the location but people and coaches”
So I’m guilty as a lot of you know of moving to a box more convenient to my apt..thinking that I loved crossfit and it would help with time/money…..BUT how things turned out….it was the people at PCF and coaches that were the MAJOR reason why I enjoyed Crossfit and KEPT coming…..leaving for the other box and literally only lasting there for a month…then stopping all together for awhile was the worst thing I have ever done…….sooooooo with that said no matter where Potomac goes my little car will follow!
January 3rd, 2012 on 8:10 pm
10:41 Rx’d No where Near Elite, but happy I started Rx’d and finished Rx. Good times!
January 3rd, 2012 on 8:11 pm
8:05 sub rx
January 3rd, 2012 on 8:27 pm
8.06 RX’d
Joe m’s eliteness > Antwones elietness for the day! Awesome !
Brian-I can’t say Anything that hasn’t already been said, but PCF kicks ass on all fronts-as we say ” a firehouse isn’t a building, it’s people”- PCF will be great no matter where Potomac winds up
January 3rd, 2012 on 8:49 pm
Guys, this has already been said, but I hope you all know how much we appreciate the support. We’re working hard to make sure that the switch from Potomac to Patriot will roll as smoothly as possible for everyone and that we continue to provide you the great coaching and programming that I hope you have all come to know and love. Besides, everyone knows that my music at Patriot is better than Brian’s at Potomac, so we’ve got that going for us.
Seriously, though, you guys have stuck with us through thick and thin and we love you for it. When we opened Potomac back in 2008, we never dreamed we’d have the amazing group of people that we do today. Whether at Potomac or Patriot, the PCF community will shine through.
Holler at me if I can help in any way as you make the transition over to the (cleaner and bigger) dark side.
Hugs,
esmj
January 3rd, 2012 on 9:10 pm
7:27 w/ 80# cleans and 25# step-ups.
thanks for the tips on the pull-ups, Zack. I’m makin it my new years resolution to get a real pullup before PCF1 closes…
January 3rd, 2012 on 9:17 pm
Man a lot can change when you take time off for injury. Good to be back with the family that I have grown to love, regardless of location. What I (just a general ‘rest of VA’ suburban slob – in my case Falls Church) loved about PCF was that it wasn’t full of the typical Clarendon snobbiness. Clarendon needs PCF in its future if it is to preserve any semblance of a soul. In the meantime, 1630 class – woot!
Working warrior wod: Squat 5x3x185 lbs (sob- so weak), 3×10 of pistols, GHD situps (ouch), hip extensions. Thanks for the coaching, as usual.
January 3rd, 2012 on 9:43 pm
10 MU
MC: 9:07 (125#cleans, 50#DB/24”)
January 4th, 2012 on 12:08 am
7 min AMRAP: 24 ring dips, 12 strict pullups.
MC: 5:50 Rx
Cleans didn’t feel too bad today despite my hurt wrist from a snowboarding fall; thrusters and pushups during EMOTM time were not so comfortable though. Good to be back. My week away included 1 crossfit workout on my own one day: 20 min of Cindy= 16+11 Rx, plus 10 min of HS/upside-downness practice.
January 4th, 2012 on 9:52 am
Biggest loser doing CrossFit? I may need to buy cable to see this!!!!
January 12th, 2012 on 4:18 pm
[...] to the closure of Potomac Crossfit (more details here), our final deliveries will be the week of Jan 23rd. We will be making both the Monday delivery (on [...]
January 12th, 2012 on 9:14 pm
Bummer about the closure, but Clay (aka Mr. Briggs) and I will be back in July/Aug this year so we’re gonna go ahead and need you all to have a PCF location figured out (and open) by then.
No really, one of the things we’re most looking forward to about coming back from Ecuador is getting back with our crossfit crew. Can’t wait to train in English again!