RSSWanted to throw the proverbial shoutout to Christian’s Fitness Factory in Lancaster, PA. They supplied about 75% of our gear, and you cannot find better prices anywhere.
WOD
5 Rounds
Run 400m
Row 500m
Post time to comments.
How to stretch the hamstrings…the right way.
Lots of word to pass, so lets get started:
Sunday WOD
We’ll be trying a Sunday WOD, 28 Sept at 7 pm. We will post the WOD the night before as per usual. Post any thoughts on our current training schedule (i.e., if it’s ok as is or if you think we should change it) to comments.
Crossfit Basic Barbell Certification - Mark Rippetoe
Registration link will be sent out to Members first, then Foundation Athletes, then posted on our page.
When: 11-12 April 2009
Where: Potomac Crossfit, 1039 N Highland St Arlington VA
What: Spend two full days with CrossFit Coach Mark Rippetoe and Lon Kilgore, Ph.D. learning,
studying, and practicing the deadlift, back squat, press, bench press, and power clean.
You will learn not only how do the lifts properly but how to recognize and correct technique
errors and teach others. These lifts are indispensable to CrossFit training, and expert
coaching is a powerful advantage.
Crossfit Olympic Lifting Certification - Mike Burgener
Registration link will be sent out to Members first, then Foundation Athletes, then posted on our page.
When: 23-24 May 2009
Where: Potomac Crossfit, 1039 N Highland St Arlington VA
What: Spend two full days with CrossFit Coach Mike Burgener and staff learning, studying
and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power,
coordination, agility, accuracy and balance to your strength training. These lifts are
indispensable to CrossFit programming and expert coaching is a powerful advantage.
Morning Foundations/Schedule Update
As we move to do less Foundations Classes and more WOD Classes for our members, we are not going to be offering another 0530 Foundations Class in the foreseeable future. The week of October 13th, there will only be WOD classes M-F at 0530. There will be Foundations Classes at 0630 Tue/Thu starting Oct 14.
Programming
We program with a 5 day on/2 day off schedule in mind. It is also workable to do 3 on/1 off/2 on/1 off - however, because Saturday isn’t within that 5/2 structure, you may get a heavier dose of one modal domain that week. Just keep that in mind but when in doubt, show up.
WOD
50-40-30-20-10
Pull-ups
Situps
Post time to comments. Scale as appropriate.
We’ve got the Fight Gone Bad Fundraiser this weekend, but also coming up is Jen Conlin’s Kettlebell Seminar on 04 Oct, which is now open for registration.
Front Squat 10-10-10-10-10 reps
Can be done with DB’s or BB
Post loads to comments
Fight Gone Bad Fundraiser goes this Saturday, 27 Sept. We would really appreciate everyone donate what you can spare to Athletes for a Cure and the Wounded Warrior Fund.
We’ll be running WODs at 9 am, 10 am, and 11 am that are open to Members/Foundations Athletes and anyone else who wants to drop by. We’ll be passing the hat for cash and checks if you’d like to donate the day of the event. You can make out checks to “Prostate Cancer Foundation”.
“Elizabeth”
21-15-9 reps, for time
Power Clean 135 lbs
Ring Dips
Post time to comments.
150 slamballs for time
Rest 2 min
50 Med-ball cleans
50 Box Jumps
Post total time to comments.
Grant push jerking like a pro.
Rest Day
Next Sunday, 28 Sept, Potomac Crossfit will be holding a Members/Foundations Athletes WOD Class at 7 pm.
Remember to sign up for Fight Gone Bad next Saturday, 27 Sept. We’ll be running WODs at 9 am, 10 am, and 11 am. You can donate, pre-register, or just show up.
Sean, Tim, and Keith leading the pack.
Members WOD
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.
Free WOD, 10 am (you must pre-register here to attend)
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 080825.
1 pull- up the first minute, 2 the second minute, 3 the 3rd, and and so on…. See how far up the ladder you can go.
Post last successful round to comments.
Listen to Robb Wolf, it’s good for you.
Reminder: Fight Gone Bad 2008 Athletes for a Cure Fundraiser is 27 September at Potomac Crossfit. If you haven’t registered, get on the ball and click here!
Run 400 meters
225 lbs Deadlift, 30 reps
Run 400 meters
225 lbs Deadlift, 20 reps
Run 400 meters
225 lbs Deadlift, 10 reps
Post time to comments.
Capital Barbell Club and Performance Menu are your two best resources for Olympic Weightlifting in the greater DC area. CBC trains at Potomac Crossfit every weekend, check out their Events tab and contact Fred Fialco for more info.
Reminder: Please show up on time for your Foundations and WODs class! Also, please do not miss Foundations classes if at all possible!
Deadlift
5-5-5-5-5
Post load to comments.
Compare to 080822.
UPDATE: Zone/Paleo info for our Foundations Athletes:
Crossfit Journal #21: Zone Meal Plans
42 Ways to Skin the Zone, Robb Wolf
Crossfit.com Nutrition: The Teeter-Totter
Getting Off the Crack, Nicole Carroll
And some general info for all of our athletes:
World-Class Fitness in 100 Words, from Crossfit.com: