Wednesday 090923
Fight Gone Bad IV
FIght Gone Bad IV goes this Saturday, 0830-1300 at Potomac Crossfit. Members and guests are welcome, to register and donate click here. PCF is asking that each athlete that competes raise at least $10. You can have your friend and family donate in your name as well, raise $150 and you’ll receive a Fight Gone Bad IV T-shirt. Support this great cause!
Also, Lynette will be hosting a pot luck BBQ at Quincy Park following the WODs. Link up at 2 pm and contact Lynette if you want to help out or have any questions.
New Long Sleeve T-Shirts for Fall
We’ve added some new styles to our online store, click here to check them out.
New Coaches at PCF
In an effort to continually grow new coaches at PCF, we are proud to announce the following athletes have been named Potomac Crossfit Coaches:
Chad Pierce
Alison McConnell
Kristin O’Keefe
Ryan Powell
For Time:
Run 5k
Post time to comments.
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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.Operation Phoenix
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion.
September 22nd, 2009 on 2:28 pm
We’ll be warming up at the box, then running five laps down 11th, to Daniel Rd, to 10th Rd, to Washington Blvd, to N Highland St.
http://maps.google.nl/maps/ms?hl=en&ie=UTF8&msa=0&ll=38.885772,-77.092588&spn=0.006965,0.01929&z=16&msid=101934429917965956935.0004742eb52fa97eac8ef
September 22nd, 2009 on 8:20 pm
FYI, Dr. Barry Sears (author of The Zone) is giving a free seminar in Beverly, MA, 15 Nov:
http://www.regonline.com/builder/site/Default.aspx?eventid=776600
September 22nd, 2009 on 8:39 pm
Brian,
Why does your link point to Google Netherlands?
September 22nd, 2009 on 8:43 pm
Glad I looked at tomorrow’s WOD before dinner tonight. Now, I have time to carbo load. I’ll be cooking up some mounds of pasta so, if you’re in the ‘hood, grab a loaf of bread and come on by.
.
.
.
.
.
… just kidding;)
Congrats to the new coaches!
September 22nd, 2009 on 8:44 pm
Ouch. I hate 5k runs. See you at 5 or 6 pm.
September 22nd, 2009 on 8:51 pm
Congrats to Chad, Alison, Kristin, and Ryan!!
September 22nd, 2009 on 8:56 pm
Congrats to the new coaches….
September 22nd, 2009 on 8:57 pm
congrats guys!
September 22nd, 2009 on 9:13 pm
Brian,
How do we get people to donate in our name? Do we just collect the cash from them and then write you a check?
I went to the donation site and there was nowhere to designate whom we were donating for…
September 22nd, 2009 on 9:41 pm
Also, for FGB can we see a schedule for who signed up for when and when you need the helpers?
September 22nd, 2009 on 9:45 pm
Paul – just go to our FGB donation page:
https://www.rapidreghost.com/fgb/php/frpage.php?frID=26681
They click “Donate Now” and follow the instructions. They can then put your name in.
Lindsey – Google Maps US doesn’t do meters.
September 22nd, 2009 on 9:48 pm
Wow I’m so glad we are all going for a jog tomorrow. I’m really looking to lose those holiday pounds…..
Congrats Coaches.
September 22nd, 2009 on 9:50 pm
Recovery Class tonight at 5:30 pm and tomorrow at 6 pm. To register, click here:
http://clients.mindbodyonline.com/ws.asp?studioid=4756&stype=-7&sTrn=100000000
September 22nd, 2009 on 9:51 pm
Gotcha. Thanks Brian.
September 22nd, 2009 on 9:53 pm
If you can stand all of the ads on the site you can use mapmyrun.com, it uses google maps and you can map by miles/km…
September 22nd, 2009 on 10:04 pm
congrats everyone
September 22nd, 2009 on 10:19 pm
Damn, I want to go to the Barry Sears seminar since it’s in the Motherland, but I can’t make it.
Haven’t done a 5K run in quite a while. This should be interesting.
September 22nd, 2009 on 10:28 pm
Nice job to everyone last night. Hope you all stretched after all those OH Squats. Also, go to Brian’s recovery seminar and hear him talk – otherwise he wants to talk to me.
Welcome new coaches. I’ll be handing out signed copies of “The Power of Positive Coaching” at a forthcoming WOD.
September 22nd, 2009 on 11:18 pm
Brian,
Google Maps does all sorts of measurements, just click on mymaps, distance measurement, click “I’m feeling geeky” and choose the unit you want. Examples would be meters, fathoms, and parsecs.
September 22nd, 2009 on 11:46 pm
Congrats new coaches
I am stopping in at Crossfit Santa Clara today…pumped
September 23rd, 2009 on 7:00 am
22:36 as rx’d
September 23rd, 2009 on 7:04 am
23:45
September 23rd, 2009 on 7:25 am
21:40
September 23rd, 2009 on 7:55 am
MOVIE QUOTE:
“Everytime Kathryn fires up the microwave I piss my pants and forget who I am”
September 23rd, 2009 on 8:01 am
Congrats to the new coaches.
I hate running and haven’t ran 5k in months. Well anything farther than 800 meters in months.
September 23rd, 2009 on 8:03 am
Some really good photos by Drea on our Picasa page:
http://picasaweb.google.com/potomaccrossfit/ChipperWOD#
If you’ve got a DLSR or similar hi-speed camera and some time, come on into the box and take some photos. Then just get in touch with me and I’ll give you the info to upload to our site.
September 23rd, 2009 on 8:09 am
21:31
September 23rd, 2009 on 8:16 am
Ran the loop around the Potomac from Key Bridge to Memorial Bridge, about 4.2 Miles. 27:00 minutes.
September 23rd, 2009 on 8:29 am
I hate running and have never run 5k. This will be fun!
September 23rd, 2009 on 8:41 am
22:57
September 23rd, 2009 on 8:42 am
23:28
September 23rd, 2009 on 8:43 am
Interesting WOD from a coach’s perspective this morning. Seeing people run by was like watching a marathon. In order to do it right I should have set up kegs and eggs beforehand. Isn’t that why people go to marathons? It certainly isn’t to watch the runners.
On a separate note, it was probably not appropriate to offer encouragement to a non-PCF runner sporting a Jets t-shirt and congratulate her on Dirty Sanchez’s and the Jets’ victory over the weekend. Just throwing the apology out there.
September 23rd, 2009 on 9:05 am
I have a great digital SLR. I was thinking about bringing it to FGB, but only if i could lock it up somewhere (in the box, in someone’s car) when i was doing the workout.
September 23rd, 2009 on 9:05 am
Welcome aboard, new coaches! We’re glad to have you.
September 23rd, 2009 on 9:22 am
DF Pete – Eddie Griswold — Christmas Vacation
“Shxxxr’s Full!”
September 23rd, 2009 on 9:31 am
Anyone interested in playing in a co-ed basketball league? Post to the board and if there are enough people, I forsee good things in your future. Tryouts will be…
JUST KIDDING, there will be no tryouts!
September 23rd, 2009 on 9:38 am
26:00 RX’d (teeheehee)
Brian, if you need another volunteer for FGB just let me know. Happy to assist!
christyhartmann at hotmail
September 23rd, 2009 on 9:47 am
Vaughn,
Good man! That might be my second favorite movie…so many quotes!
September 23rd, 2009 on 9:53 am
Brian,
I, and those I have donating said that they didnt see anywhere to desginate whom they were donating for?
Again, not a huge deal as ultimately getting the donations are the main point but I am not seeing any way to track or designate.
September 23rd, 2009 on 10:09 am
Ein bier bitte!
See you all on Monday, when I start working all the beer and brats out of my system.
September 23rd, 2009 on 10:09 am
Sally – i’m all about a co-ed basketball league
kstjohn33 at gmail dot com
September 23rd, 2009 on 10:13 am
Sally,
Done. sign me up for the co-ed basketball league.
September 23rd, 2009 on 10:21 am
Sally, you know I’m in.
Thanks for verifying that I remembered our conversation about a co-ed team last Friday…
September 23rd, 2009 on 10:28 am
I am possibly interested in basketball. I call skins.
September 23rd, 2009 on 10:39 am
PEOPLE THIS IS AWESOME!!!!!
Haha Paul. I am glad you could remember. I questioned it for a second!
September 23rd, 2009 on 10:50 am
If anyone’s interested..
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Predicts pace for different distances based on your time in any given one distance. These are obviously simulated results but interesting to look at.
September 23rd, 2009 on 10:57 am
I’m down for some co-ed basketball; ditto the skins team…
Brian, I can also lend a hand Saturday if you still need volunteers.
harkneet at gmail
September 23rd, 2009 on 10:59 am
Hey folks, I could use one or two people to help me set up for the BBQ, after your WOD. Email me if you are willing/able to help out – roofrack_wdm at yahoo.
Thanks!!!
September 23rd, 2009 on 11:03 am
Sally,
As long as it was pre-stoplight shot. I think I am good…think being the operative word
September 23rd, 2009 on 11:24 am
Sally, I’d be interested in some hoops as well.
September 23rd, 2009 on 11:29 am
Paul, I was thinking pre-cosmo!
September 23rd, 2009 on 11:32 am
I cannot wait to re-pay Rich for that….
September 23rd, 2009 on 11:36 am
Considering my skills at basketball, I’ll be head of the Cheering/Drinking/Watching team. Let me know if you’re interested.
September 23rd, 2009 on 11:39 am
Time: 24:58. My legs are still tired from yesterday’s hills with the running team so the whole run felt like I was running in a box of sand. 0530 came earlier than expected today.
Good job, Mike H at the spinning class after the WOD! Pretty soon we won’t be the fat ones, just wait. I didn’t know you were actually SERIOUS about the full body spandex. Did you get yours from David Bowie?
September 23rd, 2009 on 11:47 am
Sally,
I would be interested in playing some basketball too..
September 23rd, 2009 on 11:55 am
Paul, this weekend at my birthday celebration seems appropriate…
PCF Peeps, I know there is a BBQ after FGB but this will continue to the bar saturday night. So bring your A game and dancing shoes!
September 23rd, 2009 on 11:56 am
Sally, I would likely be in too depending on the days of the games given my travel…keep me as a ringer maybe? (i.e. I will distract them with my awkward outfit choices, renditions of girlie songs and dance moves)
Paul, I still feel sick every time I think about all the sugary drinks. Please never repay me. I would like to remain friends.
September 23rd, 2009 on 11:59 am
Kassi, I’m in for the Cheering/Drinking team. We’ll win the party!!!
September 23rd, 2009 on 11:59 am
Hey Brian…Are you talking about shooting FGB or WOD’s in general?
I have a really nice dslr (canon 50d). I would love to come take pictures of our peeps sometime. Been trying to get better at my skills before I photograph athletes in action!!
September 23rd, 2009 on 12:01 pm
Oh, and I forgot to thank the PCF Coaches/Owners for those beautiful, new pullup bars. THANK YOU! [Although, now I have one less excuse...]
September 23rd, 2009 on 12:12 pm
Sally,
I am also interested in some BBall. May I suggest either Thursday or Sunday for our “active” rest days. I hope whichever team I’m on will require a 5’9″ center with limited jumping capabilites, a hook shot (I’m serious…and quite deadly inside of 6 feet), and can hit the long bomb once in a while. Dribbling has always been optional with me but I learn quick
September 23rd, 2009 on 12:15 pm
Sally- Besides all that Rich offered, he is also willing to distract the other team by biting as many MOOBs as necessary!!!
September 23rd, 2009 on 12:17 pm
congrats new coaches
September 23rd, 2009 on 12:22 pm
Congrats to the new Coaches!
September 23rd, 2009 on 12:26 pm
Crazy how that loop equals 1km exactly
http://www.gmap-pedometer.com/?r=3212048
September 23rd, 2009 on 12:31 pm
DF Pete-Do you think PCF would ever consider giving out 1 year memberships to the Jelly of the Month Club?
September 23rd, 2009 on 12:48 pm
Hmmmm….basketball…this calls for more Fletch quotes:
http://www.livevideo.com/video/E3A53D3B7F484EF7B3613C6999460333/fletch-lakers.aspx
“Actually 6’5, with the Afro 6’9″
“This gritty kid from the streets of Harlem really creates excitement”
I’d play too depending on what night and how often.
Paul – sorry about the donation thing, I don’t know what’s wrong.
September 23rd, 2009 on 12:48 pm
21:10
more importantly re: Movie quote…
Are you talking about cousin Eddie “who’s heart is bigger than his brain.
Thank you Clark I appreciate that.”
Even better: “hey if any of you are looking for a last minute gift idea I want my boss Frank Shirley and I want him brought right here so I can look him right in the eye …”
That rant is awesome.
September 23rd, 2009 on 12:49 pm
Lindsey/Jen J. – come by and take photos anytime, I’ll give you the info to upload once you’ve got some in the can.
September 23rd, 2009 on 1:06 pm
25:27
September 23rd, 2009 on 1:09 pm
Jkett,
“Hey. If any of you are looking for any last-minute gift ideas for me, I have one. I’d like Frank Shirley, my boss, right here tonight. I want him brought from his happy holiday slumber over there on Melody Lane with all the other rich people and I want him brought right here, with a big ribbon on his head, and I want to look him straight in the eye and I want to tell him what a cheap, lying, no-good, rotten, fore-fleshing, low-life, snake-licking, dirt-eating, inbred, overstuffed, ignorant, blood-sucking, dog-kissing, brainless, dickless, hopeless, heartless, fat-ass, bug-eyed, stiff-legged, spotty-lipped, worm-headed sack of monkey shit he is. Hallelujah. Holy shit. Where’s the Tylenol?”
September 23rd, 2009 on 1:29 pm
Mike H – Am I ever going to live that down or should I start looking for a new box? I am hoping to meet Jason Khalipa today at Crossfit Santa Clara so I will be sure to give him one of my infamous bites.
September 23rd, 2009 on 1:36 pm
Sally,
Count me in for bball, though the little skills i once had have clearly diminished since i dedicate all my time to crossfit
September 23rd, 2009 on 2:04 pm
21:45 Rx’d
September 23rd, 2009 on 3:58 pm
and the board goes silent….don’t tell me people are actually working!
September 23rd, 2009 on 4:08 pm
There is a Level I Cert at Crossfit King Of Prussia (read: Philly) Jan 30-31st. It’s less than a 3 hour drive, I’m signing up and welcome anyone to go with and carpool!
September 23rd, 2009 on 4:13 pm
When young Brian Wilson didn’t get his bacon.
http://www.youtube.com/watch?v=2T_obaO46Bo&feature=popular
September 23rd, 2009 on 4:24 pm
“No I want my bacon, I’ve gotta tell you something! BACON is GOOD FOR ME!”
love it. Everytime.
September 23rd, 2009 on 4:40 pm
Brian, clearly you are not a blog stalker as this was already shared at least a week or two ago. Pull your game together brother.
September 23rd, 2009 on 5:02 pm
So far the Wednesday 5 pm WOD playlist has included:
Believe, Cher
Girls Just Want To Have Fun, Cydni Lauper
Can’t wait to see what Pandora has in store next!
September 23rd, 2009 on 5:04 pm
Update:
Papa Don’t Preach, Madonna
September 23rd, 2009 on 5:20 pm
Brian PCF,
I am so stealing your iPod for the Army Ten Miler.
September 23rd, 2009 on 5:24 pm
Couple more Caps tix, going to waste for tonight’s 7pm game. I know this is last-minute, but is anyone still online? anyone want them? Free.
September 23rd, 2009 on 5:37 pm
CFE
C2 – 10secs on 5secs off x 20
1000m
Bench
10-10-10-5-5-5-5
115lbs
September 23rd, 2009 on 6:15 pm
34:01
I am posting this terrible time for the following reasons:
1. I’m happy I even showed up
2. I’m shocked I finished
3. There is only room for improvement… can’t possible get any worse than this
Thank you Chad for running with me and the encouragement/tips on form in the last lap. It helped a ton!
September 23rd, 2009 on 6:59 pm
Paul,
I set up my own donation ‘page’ under the Potomac Crossfit team. Got to the link below for instructions. Hope it helps.
http://www.fgb4.org/about/
September 23rd, 2009 on 7:12 pm
20:52
September 23rd, 2009 on 7:17 pm
No problem, Melanie. Nice work, especially considering that you’ve never ran a 5k before.
September 23rd, 2009 on 7:18 pm
20:48
September 23rd, 2009 on 7:18 pm
18:48
September 23rd, 2009 on 7:30 pm
24:20
Emily – I dont want to hear a word about my time. At least I actually ran the whole time on this one.
September 23rd, 2009 on 7:34 pm
24:19
September 23rd, 2009 on 7:35 pm
Joe, Thanks for the site. Unfortunately for me I have already had a couple of people tell me that they donated today. C’est Le Vie
September 23rd, 2009 on 7:35 pm
24:13
September 23rd, 2009 on 7:38 pm
Paul,
Too bad. But when you set up your own ‘page’ under the Potomac CrossFit team it allows you to ‘share’ on Facebook, email, etc. so it is easy to get the word out to friends, family, etc. And it takes 5 mins to set up.
September 23rd, 2009 on 7:42 pm
21:54
Although I tried, I couldn’t catch the spider monkey tonight.
September 23rd, 2009 on 8:02 pm
19:31
September 23rd, 2009 on 8:03 pm
Scott Q- are you saying a fat boy like myself smoked you on the run? I was even weighted down with two, size fatboy shirts loaded with sweat and had to compete with the wind resistance created by MOOBs bouncing…
September 23rd, 2009 on 8:28 pm
22:28. Pretty happy as I wanted to beat 23. Went out too quick though. Goal is to break 20. First things first, I think if I ran a smarter race I could break 22 right now. We’ll see what happens next time
Great job to Pat, Jeremy, Brian, Chad, and a few other guys that smoked it at the 5pm.
September 23rd, 2009 on 8:30 pm
24:19 min
Thanks again Ken for the shout out on stopping me heading darn straight to the 800 m instead of taking a turn on my 4 th lap
In my defense I was calculating the probability of just running into the car in front of me
September 23rd, 2009 on 8:44 pm
Did Fixed FGB – 19:34 as Rx’d
Can’t wait for my rest day tomorrow.
Everyone interested in the basketball league I will keep you posted. Really pumped about everyone’s interest in it!!
September 23rd, 2009 on 9:01 pm
23:24 Rxd
Splits: 4:09, 4:29, 4:51, 5:15, 4:38
Compare to 070725: 23:01
So not that much slower….
September 23rd, 2009 on 9:06 pm
34:22
This was my first 5k since I started CrossFit, and before I did CrossFit I ran really slow (typically 12-minute miles), so this is still an improvement. Still feeling a little weak–still new to paleo and think I need to seriously up my fat.
I am really happy I finished this. Can’t say I’m looking forward to the next one, but I am looking forward to improving!
September 23rd, 2009 on 9:07 pm
19:41 rx’d
September 23rd, 2009 on 9:18 pm
Scott – I am just proud of you for not walking. Just think how fast you would have been if I was right ahead of you the whole time. Don’t worry you can give me a hard time for all of the WOD’s I am bad at (read everything not running/rowing/sit ups) … oh right you can’t because apparently I don’t come to them and only attend for things I’m good at.
September 23rd, 2009 on 9:26 pm
20:24. Particularly pissed that Guch stopped to tie his shoe and still beat me.
September 23rd, 2009 on 9:36 pm
Sally, I am also potentially in for a basketball league, depending on when it starts/when it is…
Did the OHS/ring pushup WOD today at home before class. 122 with 55 lb OHS and knee ring pushups on every round but the first. Not bad, considering I’ve never done OHS with weight before (and it freaked me out a little to do it at home).
September 23rd, 2009 on 9:41 pm
[...] WOD 090923 Run 5km Post time to comments. Time: 23:24 1km Splits: 4:09, 4:29, 4:51, 5:15, 4:38 Compare to [...]
September 23rd, 2009 on 10:00 pm
Dear PCF,
Thank you for reminding me that I don’t need to run often to become a faster at runner. I dreaded this WOD today because…..well….I’m slow. But I’m psyched to say that once again I’m not as slow as I think I am.
27:24 a PR by 2 minutes. Yeah!!
Sincerely,
Erin B.
And a shout out to Mel for showing up AND posting her time.
September 23rd, 2009 on 10:22 pm
26:27 Rx!!!! First time I have ever been able to say that!!!! (and prob the last!)
September 23rd, 2009 on 10:43 pm
21:32
September 23rd, 2009 on 11:22 pm
21:30 ish for 3000 meters. I probably could have gotten a fourth lap in but my legs started cramping. The good news is my foot finally didn’t bother me so I can start running in the wods again. I basically have done zero running since may. I’m definitely not looking forward to another 5k, but I am looking forward to finishing it!
September 24th, 2009 on 9:23 am
26:12 – For me, not bad!
September 24th, 2009 on 9:45 am
18:59
September 24th, 2009 on 10:45 am
21:30
Good prep for the 10-miler coming up in a little over a week…
September 29th, 2009 on 7:33 pm
[...] Jared PCF: 21:45 Rx’d [...]
November 3rd, 2009 on 8:02 pm
[...] 5K Post time to comments Compare to 090923. No comments for this entry [...]