One more day until the end of the Fight Gone Bad Challenge!

Team Travis 5km Run, Saturday 9/12, Annapolis MD.

Smizzle’s September 17th St N Challenge

If it’s good enough for Wendy, it’s good enough for you. Do this and feel better.

Rick S. doing his fundraising best.

Deadlift
3-3-3

4 Rounds
7 Overhead Squats (135/95)
14 Lateral Jump Burpees
7 Pull-ups
Post loads and times to comments.

Fight Gone Bad Challenge this week ends Friday at 5pm.  Donate now!

Team Travis 5km Run, Saturday 9/12, Annapolis MD.

Big Cat on Patience.

Back Off by Brian PCF

Bench
3-3-3-3-3

Run 3000m
Post loads and times to comments.

Athlete Profile: Jeremy B.

Hometown: Glenarm, IL

PCF: When did you start with PCF?
December 2008

PCF: Favorite WOD
Any chipper style WOD – I love the variety and the fact that, if there’s an exercise that you’re really weak at, you only have to get through it once and then you’re done with it for the day.

PCF: Least Favorite WOD
Anything with handstand pushups – I can’t even come close to doing them and it really frustrates me.

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
I’ve always played sports year ’round. Primarily soccer, tennis, and lacrosse. I never really spent much time working on getting stronger despite a definite need to do so. All through college, unless you were a football player, our coaches never sent us to the weight room. I got in to lifting once I joined the Navy, got a subscription to Muscle and Fitness and followed the standard “gain ten pounds of muscle in ten weeks” plans. I had some success but was not only bored to tears but spending a ridiculous amount of time in the gym in order to get the little success that I was seeing.

I was in to Krav Maga for about three years and first heard about CrossFit from another student. I looked in to DC area boxes and really liked PCF’s foundations course because it seemed much more comprehensive than what others were offering.

PCF: Talk to us about your thoughts after completing your first WOD.
My initial plan was to do foundations and then just do the WODs at globo gym but, after that first WOD, I realized that I really loved the group dynamic, coaches, and other athletes at PCF.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
My biggest regret is that I didn’t start tracking my times and weights from day one. I don’t think I started posting on the site until about three months in to CF. I’d really like to know what I was getting back then. That said, I’ve been really happy with my gains since I started at PCF. One thing I do know is that I was struggling with the longer WODs for a long time. Anything under 15 minutes and I was pretty confident. Anything longer and I would crash. I finally took Brian’s advice and started taking in much more good fats and that substantially improved my performance – especially in the longer WODs.

PCF: Any advice for our newbies?
Don’t cherry pick your WODs. The ones that you want to do are usually not the ones that you need to do. I’m also a big believer in taking the time to warm up thoroughly.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
I’ve gotta go with Alison – I mean, come on, not only is she a great coach but she brings me food every week. Who else can compare with that?

Want to submit an Athlete Profile? Click here.

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Don’t forget the Fight Gone Bad Challenge this week. Raise some money, get some swag and discounts!

Team Travis 5km Run, Saturday 9/12, Annapolis MD.

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Coach Ryan Powell’s latest blood work. He eats bacon and eggs every morning.
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6 Holds Planche Progressions

5 Rounds
Row 200m
5 Hang Squat Cleans (135/95)
10 Burpees
Rest 2 Minutes
Post splits and total time to comments.

Fight Gone Bad is coming up soon, and to help spur you on to raise some money for these very worthwhile charities, this weeks FGBV Fundraising Challenge is:

• Raise $100 – Free PCF T-Shirt
• Raise $250 – Free PCF T-Shirt, 10% Off Membership
• Raise $400 – Free PCF T-Shirt, 10% Off Membership, 10% Off Group Foundations for a friend

So reach out to your friends and family via the FGBV website. If you reach these levels by Friday at 5pm (and some of you are already there) then you’ll get the prizes and help some very worthy causes.

Back Squat
3-3-3-3-3

5 Rounds
5 Unbroken Push-Jerks
7 Unbroken Burpees
Post loads and times to comments.
Choose the heaviest weight that will allow you to go unbroken.

Fight Gone Bad V at PCF, 25 September.

6 Front Lever Holds

5 Rounds
5 Power Cleans (185/115)
Run 1 Lap
10 Ring Dips
Post time to comments.

“Travis”
Run 400m
40 Single Arm DB Thrusters, 55/35
40 Single Arm DB Power Snatch, 55/35
Run 400m
20 Single Arm DB Thrusters, 55/35
20 Single Arm DB Power Snatch, 55/35
Run 400m
10 Single Arm DB Thrusters, 55/35
10 Single Arm DB Power Snatch, 55/35
Run 400m
Reps are total, break them up between arms as necessary.

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The Potomac Crossfit WOD on 9/12 will be run 5km.  If you can, we’d like you to run it as part of Team Travis in Annapolis, MD as part of the Travis Manion Foundations 9/11 Heroes Run Series.  For more details and registration, click here.  For more info on Travis and the Travis Manion Foundation, click here.

Etta James, Baby What You Want Me To Do
Oral History at the End of the World: World War Z and it’s Cousins
Marlins Get More for Their Money Than Mets
Moneyball

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Still Buying Eggs from the Grocery Store? by Alison PCF
How to Coach by Brian PCF
Bro, You Can’t Touch Your Toes! You’re So Lucky by Jon PCF
Goals and Bullshit by Rich V.
Mobility WOD by KStar

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If you are doing Wendler, you can use Friday morning and daytime classes as a make-up day. So if you missed Monday’s Squat, Wendnesday’s Press, or Thursday’s Deadlift, you can make up one of those on Friday so long as it’s morning or daytime. If you come at 5pm or 6pm, you’re doing the posted WOD. You cannot do two lifts in your make-up day. If you miss more than that, just skip it for the week and stay on your weekly schedule after that.

Overhead Squat
2-2-2-2-2-2

15 Minute AMRAP
5 Push-press (95/65)
10 Overhead Lunges (95/65)
20 Sit-ups
Post loads and rounds to comments.

Fight Gone Bad V at PCF, 25 September.

New Wendler 531 Spreadsheet

Squat Clean
3-3-2-2-1-1-1-1

4 Rounds
1 Power Clean (135/95)
2 Hang Squat Cleans (135/95)
3 Split Jerks
10 Burpees
Rest 1 Minute
Post loads and times to comments.
You should not have to put the bar down during the barbell complex.

Fight Gone Bad V at PCF, 25 September.

Box Jump Progression by Christy 0530
Self Myofascial Release Videos
Brisket by Liz PCF
Dave’s (LeeAnn’s?) Paleo Muffins

Press
3-3-3-3-3

Weighted Pull-ups
3-3-3-3-3

3 Rounds
500m Row (Row splits 5 seconds faster than goal 2000m pace)
Rest as class time allows.
Post loads and times to comments.

Steve S. (henceforth dubbed “Scuba Steve”) off Iceland, in the Continental Divide between Europe and North America.

Fight Gone Bad V at PCF, 25 September.

The Fit Brain, Mark’s Daily Apple
Omnivore: The Invention of America
Conover’s Corner, Crossfit Santa Cruz

6 Back Lever Holds

For Time:
400m Run
20 Power Snatches (95/65)
400m Run
30 Push-press (95/65)
400m Run
40 KB Swings (1.5/1)
400m Run
50 Box Jumps (20/16)
Post time to comments.