Wednesday 081001
For time:
400m Run
50 Walking lunges
400m Run
50 Squats
400m Run
50 Box jump
Post time to comments
From Obese to Athletic, a Crossfit Success Story.
Fight Gone Bad 2008 from Potomac Crossfit on Vimeo.
UPDATE: Zone/Paleo info for our Foundations Athletes:
Crossfit Journal #21: Zone Meal Plans
42 Ways to Skin the Zone, Robb Wolf
29 comments for this entry:
Leave a Reply
-
Welcome. What is CrossFit?
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. read more...
Photos
-
Videos
-
CrossFit Journal
To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.
September 30th, 2008 on 8:13 pm
Brian, just want to let you know that the vimeo site won’t let me play the video because it’s set to private. How do I get rights to see the video?
September 30th, 2008 on 9:10 pm
I just tried it, it worked for me. Anybody else having issues?
September 30th, 2008 on 9:17 pm
Yeah I tried it and also got the “private” statement so exited the site and re-entered and it was visible the 2nd time.
September 30th, 2008 on 9:23 pm
Yeah it worked this time. Excellent editing!!!! Thanks Brian.
October 1st, 2008 on 6:11 am
WOD as RXd. 12:23
October 1st, 2008 on 6:14 am
WOD 11:38
Box jumps were 10 jumps/10 step ups/10 jumps/10 step ups/5 jumps/5 stepups
October 1st, 2008 on 6:24 am
WOD 11.31
October 1st, 2008 on 7:22 am
Way to bring it 5:30 crew! What a wake up call!!!!
Jen
October 1st, 2008 on 8:03 am
WOD 11:08
Jump up, step down, for the box jumps.
October 1st, 2008 on 8:05 am
We saw what Jen is like on 8 hours of sleep this morning.
Awesome workout. As RXed 13:30ish.
October 1st, 2008 on 8:21 am
I feel like I’m glad I missed jen on 8 hrs of sleep. no WOD’s for me this week…. its taking more discpline not to come than it does to show up and get my butt kicked
October 1st, 2008 on 8:41 am
Joe-
Good. You need the time off to heal. Better to stay away, especially since your idea of resting your shoulder was doing ring dips.
October 1st, 2008 on 11:18 am
Yeah Ken’s right! And that was kinda funny…my shoulder is killing me….time for ring dips!
Oh to be young!
Just for you Joe I’ll get 8 hours of rest again….Whooot!
October 1st, 2008 on 4:47 pm
Dan hates my song selection for the video - post agreement/vehement disagreement to comments.
October 1st, 2008 on 6:30 pm
WOD as RX’d
15:30
October 1st, 2008 on 7:31 pm
Awesome job 6pm crew. We had 14 people run through the WOD. Awesome efforts all around! 9:07 as RX’D.
Paul, win a lot in vegas, I forgot to wish you luck at the tables.
October 1st, 2008 on 7:38 pm
WOD as RX’d
11:54
October 1st, 2008 on 7:43 pm
For time (as RX’d):
400m Run
50 Box jumps
400m Run
50 Squats
400m Run
50 Walking lunges,
16:28.
October 1st, 2008 on 7:58 pm
Dogged my way through the WOD in 14:26.
October 1st, 2008 on 9:22 pm
For time as Rx’d
16:09
October 1st, 2008 on 9:41 pm
15:33 Rx’d
Thanks for helping us learn to run today, Brian. I’m not sure about everyone else, but I felt as graceful as a ballerina…. wait..
October 1st, 2008 on 11:01 pm
12:54 as rx’d
My legs are in for it tomorrow morning.
October 1st, 2008 on 11:25 pm
Larry as a graceful ballerina wins for best post.
WOD as RXd
8:58
Those box jumps at the end take FOREVER!!!!!
I like the song.
October 1st, 2008 on 11:32 pm
14:34
October 2nd, 2008 on 12:16 am
Aaron, 8:58 that’s awesome! good work!
October 2nd, 2008 on 7:43 am
WOD as rx’d - 15:14. Four days straight Xfitting and ouchies.
Song selection is not bad but it’s no Oasis.
October 2nd, 2008 on 9:31 am
Late post, I’m a slacker.
Last night’s WOD, as rx’d. 12:25.
October 2nd, 2008 on 11:40 am
as rx’d 9:20
pouring rain, slipped and fell on the manhole cover at the turn around! That really got the blood flowing
Also, I thought there was another 400 at the end, oops! I “saved” quite a bit of gas to sprint the last one… probably could have dropped my time 15 seconds had I of known 
In other news,
It was great meeting you guys (and girls!) last night — awesome affiliate you have here! I witnessed fantastic training and instruction, the enthusiasm was infectious. Looking forward to seeing you guys again real soon.
-Josh
October 2nd, 2008 on 12:07 pm
as rx’d 14:18