This passed weekend I went to the Crossfit Gymnastics Cert. It was really, really awesome! Tucker and Gillian are such great coaches! I learned about my body and were it is in space, from there how to move and use it more efficiently.

My shoulder allowed me to do way more then I thought it would and I would like to thank Gillian for working with me and being patient with my fears.

Tucker got me doing things I never thought I would do again. He also yelled at me a lot! Geesh! Tucker it was great to hang with you and have a few beers! I can't wait for you to come to Potomac Crossfit.

All photos are courtesy of Keith Wittenstein

Is Your vision all boxed up?

Or is your vision to big for any box to hold?

My Vision for myself and for Potomac Crossfit is way bigger then any box could hold.

The people I train at Potomac Crossfit will go out into the CrossFiting world and other trainers and trainees will see my/our vision.

This is part of the reason that we have a foundations class that teaches the nine basic movements before people are free to go to other WOD's. This is also part of the reason I try to learn and spend time with other coaches who are more skilled then I am.

When you walk away from training with me I want you to represent Potomac CrossFit which is part of an even bigger picture....CrossFit!

My goal is this, to teach skill and intensity which are not at odds with each other. (someone said this that I would love to give credit to but I don't know who it was.)

Thought of the day....Make your vision bigger!

Check out Erika one of our awesome coaches! She has a very good training eye is comes up with excellent cues on the spot! I'm proud to work with you!

I"m really excited to share with you that we are going to have a Kettlebell Training Workshop with Kettlebell Athletics at Potomac Crossfit on December 13!

How cool to have Jason and Pam in the box! I've been talking with them for a few years now and using them as on-line trainers to help me learn how to use KB's and coach others in the use of KB's.

Now I get to return the favour and get them down here in VA to do one of there awesome workshops. You should really look into it!


Click here to register!

Oh my beloved Kettlebell, you always take such blows from naysayers.

But really whats the big deal? kettlebells may not be the truest of Crossfit Tools but hell they work!
Read more here: http://www.kettlebell-athletics.blogspot.com/

It's been a while since I've talked about my WOD's(workout of the Day). Yesterday I did a WOD called "The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.


I used 75# for this workout. In the end I had 22 rounds but I did have to get on my knees to get a few of the pushups. Also, a few of my squats were not deep enough, I fixed that by not being able to count and I was doing 10 squats instead of the 9. Lets hope that covered my lack of depth.

How did I feel...sick. But overall It felt good to go all fucking out and not hold back one little once of anything...fuck yea!

HEY ALL, Today I'm sending out some CF love to Rudy and Christy of CF Alex. I suck because I've not made it out to there box yet. Yet it seems everytime I go to a cert or event for CF we run into each other and every time has been loads of fun!
Check out this video of Christy.

CrossFit Female Fran 3:35 from Rudy Nielsen on Vimeo.
http://www.crossfitalexandria.com/www.crossfitalexandria.com/Home/Home.html