Wednesday 170517

Posted by | May 16, 2017 | WODs | 15 Comments

  • Interested in getting chiropractic care right here at PCF? Schedule here!
  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.
  • PCF MEMBER REFERRAL PROGRAM: Running from May 1 through June 1, we will be offering a New Member Referral Program! Do you have that friend, family member, or co-worker that you have been begging to come into the gym with you for weeks or months, but you just can’t get them to commit? Well, hopefully, this will be the nudge they need. Click here refer a friend!


A New Offering

Hey folks, as we speed steadily along towards Summer we’re excited to tell you about a new Program we will offer at both Potomac and Patriot CrossFit. Check out our summer schedule here!

“The Challenge” is a 6-week Bootcamp, beginning June 5th and will be hosted by both gyms. (See schedule below).

Expect high intensity interval training, partner workouts, kettlebells and dumbbells, lighter barbells, lots of bodyweight movements, as well a good bit of running, rowing, and jumping rope.

Throughout the 6 weeks, we will layer on complexity of movements and increased loading.

This program is included in your membership (it’s just like any other CrossFit Class), and is open to non-PCF members if they wish to purchase the entire six-week challenge.

Monday/Wednesday/Friday: 6:45AM @ Potomac
Tues/Thurs: 6:30PM @ Patriot

Know a non PCF member who’d like to sign up? Send them this link!

*”The Challenge” Bootcamp will replace the regular classes (6:45AM at Potomac, 6:30PM at Patriot) during those six weeks.

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” ~ Ernest Hemingway


Level II

Level I

Weighted Pull-Ups (w/ weight belt)
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

Weighted Pull-Ups (bodyweight)
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

Three rounds for time of:
400 Meter Run
15 Pull-Ups
5 Strict Handstand Push-Ups

Three sets of:
Banded Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

Three rounds for time of:
400 Meter Run
20 Ring Rows
10 Push Ups


Invictus Coach’s Note: How to tally the weight on weighted pull-ups in Part A:

Most of us have experienced how much harder gymnastics movements are when we are heavier. Technically, every pull-up you do is weighted with your bodyweight, so count that toward your total in order to get a better idea of progress over time.

For example, right now, I weigh 148# so if I work up to a single with a 35# KB, then my 1RM weighted pull-up is 183#! Whoot!

Another note on A – Since we are in a reset week after a cycle ending where we tested our 1RM back squat, there is no squatting on the agenda this week. If you love to squat as much as I do, you might consider super setting some in with today’s pull-ups. Keep them a medium weight and work on technique for either front squats or OHS.

For Part B, on the strict HSPU, if you can’t go unbroken, you might consider using clusters to game your reps. Here’s an article about clustering. Read to the end because that’s where the part about how to use clustering in a conditioning workout is.

Why We Cluster


  • Joe A. says:

    Weighted Pull-Ups: 25-35-40-50-55-60 for a 1 RM of 239#

    Metcon: 8:56 Rx’d.

    Shout out to Mark and Tank Top Shane for helping an idiot (me) figure out the weight belt.

  • Brad W. says:

    Come on Joe A., my pull ups start every day around 260ish.

  • Mark M says:

    Weighted pull-up: ended at 70 (+237) = 307
    B: 17:03 RX
    Shout out to the cheering section that cooled down while watching me finish. Big shout out to Shane for noticing that my feet lost contact with the wall at full extension for several of my reps but for counting them anyway. He must have saw my eyes welling-up when my feet came off the wall.

  • K-Nay says:

    A. BWx3, 15×2, 20, 25, 30, 35
    B. 9:37 @ L2

  • Travis says:

    Weighted pullups – 53, 73, 83, 93, 103, 113
    Metcon – 8:05 rx

    Heard Shane was literally cutting some corners on this one…

  • Shane says:

    Weighted pull up-worked to 110 pounds.

    Metcon-10:38 RX (not real rx)

    I may have not gone in and out the same door for the runs. Didn’t realize until I finished. I’ve shamed our crossfit community!!!

    It was embarrassing to see Joe A use a weight belt… We all thought he was joking at first.

    Mark-It wasn’t the open so your bro reps are fine. You’ve only compromised your integrity. No biggy…

  • Brett says:

    Weighted Pull-ups: Worked up to 50# (And my body weight is none of your business…fat-shamers)

    Metcon: 11:07 Rx

  • Evan says:

    Did strict body weight pull-ups for all of part A. Happy with that.

    Part B was 10:43 L1.

  • Mark M says:

    Wow Shane. Note to the community…don’t blow Shane away in workouts on a regular basis (see Monday) – he gets really feisty on the blog – even when he clearly ran 380 m per run and destroyed his own integrity.

    Travis, Joe A, Keith, et al…be on the look-out for a blog attack from Shane in the coming days based on your excellent performances today.

  • Mark M says:

    Also…great to see Brett on a non-strict press day. A new 0530 reg. Great job too.

  • Jess H says:

    Weighted pull-ups- +20

    Metcon: 11:49 Rx (20# DB Strict Press instead of HSPU)

  • Greg M says:

    Weighted pull ups: Did 55# of weights. My chain wasn’t long enough to add more. Andrew took all the others.

    Metcon: 11:26 – Rx pull-ups and regular push-ups. My pull-ups were slow.

  • Shane says:

    Mark-Wow!!! You yet again speak in a childish manner….

    All-I was being nice earlier in regards to Mark’s numerous no reps. If I were to conservatively guess, Mark had 20 plus HSPU bro reps.

  • Michael says:

    Pull-ups: 50,70,90,110,130,135
    Metcon: 9:47Rx (1st time yogging in 2+ years)

  • Justin B says:

    PU: 25,35,45,55,60,70
    Metcon: 11:03 Rx