Potomac – Monday 130610

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Congrats to all our PCF athletes for their success in this year’s CrossFit Games Mid Atlantic Regional: Jen Navarro, Chris Martirano, and the Patriot CrossFit Team: Erika Moburg Jones, Andrea Bates, Mary Lacey Gilbride, Johnny Craighill, Ben Wiley, and Logan Smith.

A special shoutout to Jen Navarro for her 5th straight Regionals appearance.

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Cafeteria Style Fitness

“My subject is liberal education, and today more than ever the term requires definition, especially as to the questions: What is a liberal education and what it is for? From Cicero’s artes liberales, to the attempts at common curricula in more recent times, to the chaotic cafeteria that passes for a curriculum in most American universities today, the concept has suffered from vagueness, confusion, and contradiction.” –Farewell Speech, Donald Kagan

“The primary indication, to my thinking, of a well-ordered mind is a man’s ability to remain in one place and linger in his own company. Be careful, however, lest this reading of many authors and books of every sort may tend to make you discursive and unsteady. You must linger among a limited number of master thinkers, and digest their works, if you would derive ideas which shall win firm hold in your mind. Everywhere means nowhere.” Letters to a Stoic, Letter 2, Seneca

I think folks that align their “goals” (even though I hate that term) with their actions with respect to fitness get the best results. While CrossFit is a “general, inclusive” program and we should be able to do a random amount of fitness stuff, those that spend time doing spin, yoga, pilates, jogging, etc, are not going to get the same results as someone who digs in and goes hard at just CrossFit. -Brian PCF
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PCF updated FAQ here.

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CrossFit Teens goes 5:15pm on Mon/Wed at Potomac CrossFit.

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Interested in joining PCF? Click here.

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Warmup: EMOTM 8 Min
3 Snatch Balance
3 Hip Raise
Alt: 3 Strict Pullup/3 Divebomber

RX’d Level II Level I
Front Squat
5-5-5

AMRAP 12 Min
8 Barbell Lunge, 115/85
10 Toes-to-Bar
12 Box Jump, 24/20

Front Squat
5-5-5

AMRAP 12 Min
6 Barbell Lunge, 95/65
8 Toes-to-Bar
10 Box Jump, 20/16

Front Squat
5-5-5-5-5

AMRAP 12 Min
6 Barbell Lunge, 55/35
8 Toes-to-Wherever
10 Box Jump, 16/12

Post loads and rounds plus reps to comments..

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