Wednesday 150701


“Unlimited Plus | Part I” by Brian Wilson

“It is not by wearing down into uniformity all that is individual in themselves, but by cultivating it and calling it forth, within the limits imposed by the rights and interests of others, that human beings become a noble and beautiful object of contemplation.” -J.S. Mill, On Liberty

Believe it or not, this sums up our approach to pretty much everything at PCF. From your training to our membership policies, we want you to flourish, grow, evolve and succeed in your own unique way. The only limits placed on this is the impact it has on others.

This goes for coaches, our training space, and other members. We put a price, a communication of the value of the time and energies of our coaches and the use of our space, on the time that you can make use of them in a group or in a personal training session. The goal of our policies is to maximize the freedom you have to make use of these. We also try to make it easier for you to make use of that freedom, so long as it doesn’t impact our other athletes.

As Murray Rothbard states, “Freedom, then, is needed for the development of the individual, and such development also depends upon the extent of the division of labor and the height of the standard of living” [Freedom, Inequality, Primitivism, and the Division of Labor]. Which leads us to a discussion of our new Unlimited Plus and Unlimited membership tiers.

We get that some people like to do “more” conditioning or gymnastics or strength. While we believe doing all these things, and especially focusing on your weaknesses, will make you a fitter and healthier human, we want to make it as easy as possible (i.e., give you the freedom) to find what works for you. Whether that’s just doing more classes like Oly or Strongman, or doing more classes like Endurance or Sexy Metcon. We are also responding to market signals and broadening our reach by partnering with other boutique gyms. So if you want to do Yoga (or Spin, which should be forthcoming), then we want to give you that freedom.

We also want you to work on your goals and weaknesses if they lie outside of those classes by getting personal training and time to practice on your own. That’s where the personal training portion of Unlimited Plus comes in. Each month you’ll get to meet with the same Coach and plot out a training plan that’s layered on top of our normal programming to meet your needs.

Unfortunately for most of you, the only analogy I can use is the Liberal Arts. Right now I’m on a big Montaigne kick. Now is modern(ish) Spanish Enlightenment philosophy my weakness? Not really. If I really wanted to work on my weaknesses I’d work on greek or Kant. But I’m diggin Montaigne right now, so focusing on that. Similarly I’m interested in doing more lifting and gymnastics skill work? Do I need to work on that? Probably not, but it’s keeping me in the gym more often and I’m enjoying doing it.

So with Unlimited and Unlimited Plus you’ll get the opportunity to work on your weaknesses and/or work on what will keep you happy and hungry to get into the gym. So take a look at our new plans and let us know if you have any questions feel free to post to comments or drop me a line.

  • Join CrossFit coach Brittney Jackson and Jordan McGillis for a dynamic, fast paced class focusing on conditioning, core strength and mobility four times per week at Potomac CrossFit! Check out an intro to the class here.
  • Interested in CrossFit Preteens (ages 9-12) or CrossFit Teens (ages 13-17) classes this summer? Visit or email for more information.

  • Warmup: AMRAP 10 Minutes:
    7 Snatch Balance
    7 Situp to Straddle
    7 Good Morning
    7 Ring Row
    7 Diamond Pushup
    Partner 1 performs Double Unders while partner 2 performs warmup. Alternate each round.

    RX’d Level II Level I
    *EMOTM 10 Minutes:
    1 Press + 1 Push Press + 1 Push Jerk
    In 2 Minutes:
    Run 400m
    Max Burpees
    Row 400m
    Max Hand Release Pushup
    *Same as Rx’d* *EMOTM 10 Minutes:
    1 Press + 1 Push Press + 1 Push Jerk
    In 2 Minutes:
    Run 300m
    Max Burpees
    Row 300m
    Max Hand Release Pushup (knees)

    *Build up to the weight you’d like to use during the warm-up. All sets must be done at the same weight.
    Post loads and max reps (total burpees and pushups) to comments.



    13 Responses to “Wednesday 150701”

    1. Thom June 30, 2015 at 8:38 pm #

      Since nobody joined me for some epic chicken eating (see post on Friday 150626) I’m still unsure if anyone reads these comments, but I figured might as well give it another go around. For anyone interested in some swimming, I typically go to Washington and Lee HS Thursday mornings if anyone would ever like to join. I find swimming to be a great ‘active recovery’ that forces you to prioritize form and technique over strength and power. I’m usually in the water by 6am.

      Here is a link to more info:

      Also, I won’t be partaking in EYOC this Friday (doesn’t mean you can’t, again reference Friday 150626), but next week it’s game on.

    2. Cristy June 30, 2015 at 9:44 pm #

      Sorry Thom, 6am Thursday is too early for me plus I’m not a swimmer 🙁

    3. Amith June 30, 2015 at 11:16 pm #

      Hey, I know that person…. 🙂

    4. Chesley July 1, 2015 at 9:00 am #

      Thom your posts do not go unnoticed. We have a lot of silent stalkers out there :-). I may or may not join you tomorrow for a swim. I’m feeling a little under the weather at the moment and my sweat session this AM doesn’t look like it helped me too much. My participation will all depend on how I feel this evening and when I wake up mañana. Stay tuned!

    5. Jan July 1, 2015 at 9:24 am #

      Thom, I will always read your comments. I just won’t respond if I’m on my deathbed (sadly).

      To everyone else, just a personal endorsement for the friday night chicken; the night before flex on the mall, I broke chicken with Thom and his brother. Yucca, plaintains, cabbage, and sweet potato salad also might’ve been involved. The next day I PR’d my 1-rep max thruster by 25 pounds. Coincidence? I’ll let you be the judge. I’ll just say that barring prior commitments, friday night chicken has been a staple of my weekly diet ever since.

    6. Thom July 1, 2015 at 9:30 am #

      Responses, yayyy!!!

      Cristy, I’m definitely not a swimmer either, but all the more reason to get in the water! Plus, for me I’ve found that swimming has helped me get more comfortable working in the “hollow”/streamline position which has translated well to handstands, etc.

      Amith, I know you were just in OBX so I’m hoping to see you tomorrow morning in this season’s latest Speedo fashion 😉

    7. Cristy July 1, 2015 at 10:23 am #

      Hey, I know that cute girl hanging on the bar 😉

      Thom – good point! I’ll have to go and buy me a swimsuit 😉

    8. Brian PCF July 1, 2015 at 11:35 am #

      1) Chicken. I like chicken.
      2) Speedo. All set for this weekend. I’ll send pics.
      3) Swimming. Planning on going at lunch if anybody wants to join.
      4) Lists.

    9. M.P. July 1, 2015 at 1:48 pm #

      Is there anything better than running and burpees?

      95# / 39 @ RX

      Thom, can’t make next Friday’s EYOC, but I’ll make it out to one soon.

    10. Dan S July 1, 2015 at 6:12 pm #

      EMOTM at 115
      Metcon 32 Level 1

    11. Paul R July 1, 2015 at 6:47 pm #

      EMOTM: 75#
      Metcon: 40 @ 300m run, 400m row

    12. Eric July 1, 2015 at 8:46 pm #

      105 for overhead complex

      Metcon: 61 Rx’d

    13. Greg L July 2, 2015 at 8:54 am #

      EMOTM @ 85
      Metcon 25 but full Rx!!!