archives


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	March 2010 (1)
		
			10: I’m back. (3)
		
	
	February 2010 (1)
		
			24: What is Paleo? (3)
		
	
	January 2010 (1)
		
			11: Update 100111 (13)
		
	
	December 2009 (3)
		
			09: WOD 091209 (6)
			08: PCF WOD 091207 (3)
			02: Update 091202 (3)
		
	
	November 2009 (14)
		
			29: CF Daytona WOD 091127 (4)
			27: CF Daytona WOD 091126 (3)
			25: CF Daytona WOD 091124 (3)
			24: WOD 091123 (0)
			19: WOD 091119 (4)
			17: PCF WOD 091117 (2)
			15: WOD 091115 (1)
			14: WOD 091114 (0)
			12: WOD 091112 (0)
			11: WOD 091111 (3)
			10: WOD 091109 (2)
			08: WOD 091108 (0)
			06: WOD 091106 (2)
			03: WOD 091103 (0)
		
	
	October 2009 (14)
		
			28: GOMAD DAY 31 – 091027 (5)
			25: GOMAD DAY 28 – 091024 (3)
			22: GOMAD DAY 26 – 091022 (2)
			20: GOMAD DAY 24 – 091020 (0)
			19: Rest Day 091019 (4)
			16: GOMAD DAY 19 – 091015 (1)
			12: GOMAD DAY 16 – 091012 (1)
			11: GOMAD DAY 14 – 091010 (0)
			09: GOMAD DAY 13 – Rest Day (0)
			09: GOMAD DAY 12 – 091009 (0)
			07: GOMAD DAY 11 – 091007 (2)
			05: GOMAD DAY 9 – 091005 (3)
			03: GOMAD DAY 7 – 091003 (0)
			01: GOMAD DAY 5 – 091001 (2)
		
	
	September 2009 (23)
		
			29: GOMAD DAY 3 – 090929 (1)
			27: GOMAD DAY 1 – 090927 (4)
			26: PCF WOD 090926 (0)
			24: PCF WOD 090924 (4)
			23: PCF WOD 090923 (1)
			22: PCF WOD 090922 (6)
			21: Rest Day 090921 (9)
			17: PCF WOD 090917 (4)
			16: PCF WOD 090916 (1)
			14: PCF WOD 090914 (1)
			13: PCF WOD 090913 (1)
			12: Rest Day 090912 (0)
			11: CF Daytona WOD 090911 (1)
			10: CF Daytona WOD 090910 (2)
			09: Rest Day 090909 (1)
			08: CF Daytona WOD 090908 (1)
			07: CF Daytona WOD 090907 (0)
			06: Rest Day 090906 (2)
			06: CFRX WOD 090905 (1)
			04: PCF WOD 090904 (0)
			03: PCF WOD 090903 (2)
			02: PCF WOD 090902 (1)
			01: Rest Day 090901 (0)
		
	
	August 2009 (29)
		
			31: Strength WOD 090831 (0)
			31: PCF WOD 090831 (2)
			30: WOD 090830 (2)
			28: PCF WOD 090828 (4)
			27: PCF WOD 090827 (5)
			26: PCF WOD 090826 (1)
			25: PCF WOD 090825 (2)
			24: Rest Day 090824 (0)
			24: PCF WOD 090823 (2)
			22: Rest Day 090822 (0)
			21: Strong Lifts B 090821 (0)
			21: PCF WOD 090821 (2)
			20: OLY WOD 090820 (0)
			19: Strong Lifts A 090819 (2)
			18: Rest Day 090818 (3)
			17: Rest Day 090817 (0)
			17: WOD 090816 (0)
			17: WOD 090815 (1)
			14: PCF WOD 090814 (2)
			13: Rest Day 090813 (4)
			12: SFCF WOD 090812 (0)
			11: SFCF WOD 090811 (3)
			10: SFCF WOD 090810 (3)
			09: Oly Session 090807 (1)
			06: PCF WOD 090806 (3)
			05: Rest Day 090805 (0)
			04: PCF WOD 090804 (2)
			03: PCF WOD 090803 (1)
			02: PCF WOD 090802 (1)
		
	
	July 2009 (20)
		
			31: PCF WOD 090731 (2)
			30: PCF WOD 090730 (1)
			28: PCF WOD 090728 (4)
			27: PCF WOD 090726 (1)
			27: WOD 090725 (0)
			23: EmerFit WOD 090723 (3)
			22: Rest Day 090722 (0)
			21: EmerFit WOD 090721 (3)
			20: EmerFit WOD 090720 (2)
			19: CrossFit 714 WOD 090719 (3)
			17: Oly Session 090716 (0)
			16: CrossFit NB WOD 090716 (2)
			15: CF Balboa WOD 090715 (0)
			14: CF Marina WOD 090714 (1)
			13: Rest Day 090713 (2)
			10: Headed to the CrossFit Games (0)
			09: WOD 090709 (1)
			08: Rest Day 090708 (0)
			07: WOD 090707 (0)
			06: PCF WOD 090706 (3)
		
	
	June 2009 (27)
		
			27: WOD 090627 (3)
			26: PCF WOD 090626 (1)
			25: WOD 090625 (2)
			24: WOD 090624 (2)
			23: WOD 090623 (2)
			22: Rest Day 090622 (0)
			21: PCF WOD 090621 (1)
			20: Rest Day 090620 (1)
			19: PCF WOD 090619 (5)
			18: CFHSV WOD 090618 (0)
			17: CFHSV WOD 090615 (3)
			16: Rest Day 090616 (13)
			15: Rest Day 090615 (2)
			14: PCF WOD 090614 (3)
			13: WOD 090613 (1)
			12: Potomac CrossFit WOD 061109 (1)
			11: CrossFit Huntsville WOD 090611 (2)
			10: Rest Day 090610 (2)
			09: CrossFit Huntsville WOD 090608 (3)
			08: Rest Day 090608 (1)
			07: WOD 090607 (3)
			06: Rest Day 090606 (0)
			05: PCF WOD 090605 (3)
			04: CrossFit Huntsville WOD 090604 (2)
			03: CrossFit Huntsville WOD 090603 (5)
			02: CrossFit Huntsville WOD 090602 (2)
			01: Rest Day 090601 (2)
		
	
	May 2009 (31)
		
			31: PCF WOD 090531 (1)
			30: CrossFit Nutrition Cert + WOD 090530 (5)
			29: PCF WOD 090529 (1)
			28: Rest/Travel Day 090528 (3)
			27: CrossFit Huntsville WOD 090527 (3)
			26: Rest Day 050926 (3)
			25: WOD 090525 (3)
			24: Potomac CrossFit WOD 090524 (0)
			23: Team WOD 090523 (2)
			22: Active Rest Day 090522 (2)
			21: CrossFit Huntsville WOD 090521 (3)
			20: CrossFit Huntsville WOD 090517 (1)
			19: CrossFit Huntsville WOD 090519 (0)
			18: Rest Day 090518 (1)
			17: Potomac CrossFit WOD 090517 (0)
			16: WOD 090516 (1)
			15: Rest Day 050915 (0)
			14: CrossFit Huntsville WOD 090514 (2)
			13: CrossFit Huntsville WOD 090513 (0)
			12: CrossFit Huntsville WOD 090512 (6)
			11: Active Rest Day 090511 (2)
			10: Potomac CrossFit WOD 090510 (0)
			09: Golds Gym WOD 090509 (0)
			08: Rest Day 090508 (0)
			07: CrossFit Huntsville WOD 090507 (3)
			06: CrossFit Huntsville WOD 090506 (0)
			05: CrossFit Huntsville WOD 090505 (0)
			04: Rest Day 090504 (2)
			03: Potomac CrossFit WOD 090503 (2)
			02: Potomac CrossFit WOD 090502 (2)
			01: Potomac CrossFit WOD 090501 (0)
		
	
	April 2009 (18)
		
			30: CrossFit.com WOD 090427 (0)
			29: CrossFit Huntsville WOD 090429 (1)
			28: Midatlantic Qualifier WOD1 (0)
			27: Mid-Atlantic Qualifiers – Day 2 Workout (0)
			26: Mid-Atlantic Quals are Over! (0)
			25: CrossFit (0)
			24: I�m off to Virginia Beach for the CrossFit Midatlantic… (0)
			23: CIA Confirms: Waterboarding 9/11 Mastermind Led to Info that Aborted 9/11-Style Attack on Los Angeles (0)
			22: pictured above is my gym. Tonight I did some 100m sprints… (0)
			21: stuck in alabama – no gym (0)
			19: It’s my birthday! (0)
			18: strength day (0)
			17: Potomac CrossFit WOD 090417 Snatch practice, work up to a heavy… (0)
			16: PCF WOD 090416 (0)
			14: rest day – much needed. (0)
			14: WOD 090414 (0)
			13: Mid-Atlantic Qualifier Prep WOD 090413 – work up to 1RM… (0)
			12: PCF WOD 090412 (0)
my goal is genuine fitness, not the appearance of fitness.

archives
