Friday 140801


Athlete Profile: Igor O.

Hometown: Southampton, PA

PCF: When did you start with PCF?
September 2013

PCF: Favorite WOD

PCF: Least Favorite WOD
Open Workout 14.5 (Thrusters/Burpees)

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
High school football lifting and working out on my own at the globogym. Multiple close friends did crossfit and I finally decided to give it a try myself

PCF: Talk to us about your thoughts after completing your first WOD.
I had done the majority of the strength lifts in the past but typically in the 8-12 rep range, and probably with poor form as well. Challenging myself to lift in the 1-5 rep range, or the 30-50 range as part of metcons, was certainly an adjustment. Not to mention maintaining good form consistently.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
Initially proper form was my biggest obstacle. In order to continue to make gains, muscling things was not going to cut it. Now I think the mental aspect is the bigger hurdle. Pushing myself through that wall despite being tired is something I’m still working on and slowly improving.

PCF: Favorite CF/PCF moments you’d like to share?
I’ve always participated in team sports, and the recent Throwdown was the first time I’ve ever participated in an organized individual competition. Finding out what I am capable of accomplishing on my own was extremely rewarding. The pride felt when performing well on your own is definitely different and superior to that of a team win.

PCF: Any advice for our newbies?
Do the opposite of whatever Brian tells you to do. Also try talking to someone new every time you come. I remember feeling intimidated, when I first joined, by how close everyone else was with each other. After a while I realized it was all in my head and everyone is extremely nice and welcoming.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
It’s a tight race, but the multiple “that’s what she said” jokes by Alison during every class is the tie breaker
Hey PCF’ers!! We want to honor YOUR commitment to us.  With our older system, we were easily able to see when you first joined Potomac and Patriot CF, but with the switch over we lost this information. We would love to know when you started here, so we could reward you and recognize how long you have been loyal to us! We will be accepting this information for this week only. Please take 60 seconds to provide us with this information by clicking on this link and entering your name and join date (month/year)! Thank you for being a part of this community! – The PCF Staff
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*TESTING WEEK* The week of August 4 through August 9 we will be executing a Testing Week. During this week, you will be performing a series of tests: gymnastics strength, endurance, a “1-Rep Max” (1RM) of several of our lifts, and benchmark workouts. Why? We want you to be able to see the progress you make within a 3 month period. Not only do we want you to see your progress, but we as coaches want to see it as well. It’s beneficial to our programming if we can see if what we are having you do is working or not. Based off of the results posted and the progress made, we can analyze the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback!
THE WORKOUTS: 1RM on the following strength lifts: Back Squat, Strict Press, Deadlift. Endurance: Rowing, Running, Burpees. Gymnastics: Max reps on Muscle Ups, CTB Pullups, Handstand Pushups. Benchmarks: Fran, Grace, Helen, Annie. We’ll retest these in the same order after 3 months during the week of November 3-8, 2014.
Warmup: EMOTM 8 Min
3 Cluster
3 Hip Raise
Alt: 3 Ring Row Drill/3 Divebomber

RX’d Level II Level I
EMOTM 10 Minutes:
5-10s Front Lever
10-15s Bridge Up

2 Rounds For Time:
30 Wallball 20@10’/14@9′
25 Burpee
20 Back Racked Lunge 95/65

EMOTM 10 Minutes:
5-10s Ring Inversion
10-15s Bridge Up

2 Rounds For Time:
30 Wallball 14@10’/8@9′
25 Burpee
20 Back Racked Lunge 75/55

EMOTM 10 Minutes:
5-10s L-Tuck Hang
10-15s Reverse Plank

2 Rounds For Time:
25 Wallball 14@9’/8@8′
20 Burpee
15 Back Racked Lunge 55/35

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