Patriot – Monday 110801

We just did squat singles last week. We want you to remember the concentration and effort you put into each one of those single reps and apply it to each rep in each set today. You are not doing 3 sets of 5. You are doing 3 sets of 5 singles. Each rep the same, each with your full effort and concentration. For part 2 it is difficult to give blanket advice on how to go about scaling. For most, the jerk will be the limiting factor. If it is a weight you can jerk, you can probably power clean it 5 times. We have a few people in the gym that are exceptions to the this, but they are usually the more advanced athletes. Think of what would be a challenging but very achievable jerk and then do a reality check of that against a 5 rep power clean and 3 rep front squat.

Squat
5-5-5

5 Rounds
5 Power Cleans (165/110)
3 Front Squats (165/110)
1 Jerk (165/110)

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Patriot – Sunday 110731

The pull-up is to upper body pulling strength what the bench press is to upper body pushing strength. If as many meatheads worked on there weighted pull-up as on their bench, you would see a lot more strong dudes at the gym and probably a lot fewer shoulder injuries. The 6 exercise, 180 rep routine of barbell rows, bent over db flies, upright row, bent over db rows, reverse cable crossovers, and wide grip behind the neck half ROM pull-ups could be replaced with the 2 exercise 24 rep routine of deadlift and weighted pull-ups to much better effect.

Weighted Pull-ups
3-3-3-3

21-15-9
Burpees
Ring Dips
Box Jumps (30/24)

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Patriot – Saturday 110730

Patriot closed today: archive at 0900, 1000, 1100 and 1200 at Potomac.  Normal schedule tomorrow.

Very best wishes to Ryan and Liz from the entire PCF family!  Congratulations on getting hitched, Powells – we love you guys.

This is a simple WOD. Choose a weight that will allow you to complete at least your first round of OHS unbroken. In almost every instance whomever does not break any rounds wins. Since there isn’t much else to say, let’s talk about running for a second. The rules are the same for running as for the rest of CrossFit: intensity is king. What this means for you is that if you are not a good runner, it is difficult generate the intensity required to get positive adaptation. This is why you see fat joggers (yoggers) and chubby marathon finishers. The trap people fall into is seeing skinny runners and thinking that if they run they will get skinny too. More likely, the reason that person is skinny is because they can maintain a pace over several miles that many runners can’t hold for even 400m. For running to become a useful tool in your arsenal you need to get good at it. If you aren’t going to spend the time to improve, stick to the short interval work we do since it is the only way you will maintain any intensity.

“Nancy”
5 Rounds
15 Overhead Squats (95/65)
400m Run

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Patriot – Friday 110729

Reminder: Patriot closed on Saturday, Potomac closed on Sunday.  Normal WOD schedule at the open gym each day.

The newest installment in our never-ending quest to get people to row harder. The KB Swings are light enough and for what should be a short enough period of time that people will do them unbroken. The only way to really gain over everyone else will be to get off the rower sooner. For many of our athletes, simply rowing hard and then doing unbroken KB swings will be a great workout. For our athletes that have competition in mind, you can practice faster KB turnover and transitioning off the rower in addition to rowing hard.

5 Rounds of 2 Minute Intervals
Row 300m
Max KB Swings (53/35)
Rest 4 Minutes

Post total KB Swings to comments.

Patriot – Thursday 110728

Schedule Update: Due to the Powell/Korbich nuptials this weekend, we’ll be short staffed — Patriot will be closed on Saturday and Potomac will be closed on Sunday. Normal WOD schedule at the open gym on each of those days. We’re sorry for the inconvenience – thanks for understanding.

Almost every problem we correct in the clean centers around the struggle to lift the bar has high as you can off the ground and then to get underneath it as fast as possible. When you finally open your hip all the way to generate power up, you are slow under the bar. In order to gain speed under the bar, you cut your pull short and lose power. Once you have achieved the basics of the lift, this dilemma is what you should spend nearly all of your time thinking about on clean days.

Squat Clean
2-2-2-2

AMRAP 7 Minutes
4 Deadlifts (225/155)
8 Ring Dips/Push-ups
12 Box Jumps (24/20)

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If you cannot do ring dips, do not use bands. Do push-ups. Yes, I know you just did push-ups on Tuesday.

Patriot – Wednesday 110727

Intervals are how we increase the amount of high intensity training you can achieve in one session. When you see an interval workout, try to get a feel for how you should approach it. In this case, the interval is relatively short and the rest period is about equal to the length of the interval. That means you should go pretty hard. You are given enough time to recover that if you go all out on the first round, you will be able to recover and generate some intensity in the later rounds. Contrast that with Fight Gone Bad, when you have 5 minutes of work and only 1 minute to recover.

Split Jerk
1-1-1-1-1 (90% 1RM)

3 Rounds
20 Burpees
Run 400m
Rest 2 Minutes

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Patriot – Tuesday 110726

Behind the Scenes (BTS) video during the Nicole Bedard Photography – PCF Apparel Shoot

This is not the workout to make a new record for one set max pull-ups. Not everyone will do best by splitting these into even sets, but there has to be some thought given for how to split these up or you will stall out early on. People who are good at Cindy are not necessarily good at Angie.

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Patriot – Monday 110725

[simpleviewer gallery_id=”1″]

Introducing the new PCF Competition Shorts, Get yours now for only $30!
Design: RJP.com PCF
Models: Andrew Z & Michelle P
Photography: Nicole Bedard Photography

Low Back Health Seminar with Coach Mike Rauseo this Saturday at Potomac Crossfit.

For the most part, we are believers in heavy weight for low reps making you strong. But in case you haven’t noticed lately, we are also believers in heavy KB swings and they make your body mechanics solid and stable. One can tell a lot about an athlete and their level of development based on how they handle the heavy bell. You need to start going out of your way to get better at this. That may be as simple as doing three sets of ten in a warm-up a few times a week. The progress comes fast if you put in just a little time. It will pay off in deadlifts, box jumps, running, and much more. This burner at the end is pretty short. If you are already comfortable with the bell, challenge yourself to stricter standards.

Squat
1-1-1-1-1

30-20-10
KB Swing (70/53)
Double Unders x2
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Patriot – Sunday 110724

Olympic Lifting Practice cannot be heavy all of the time. A great deal of time should be spent at 60-90% of your 1RM. Many people think of this as practicing form. This is only half right. Just as important is developing speed and power. It is difficult to achieve that while working at near max capacity. In other words, don’t go too heavy on this. It is not designed for you to get a PR.

Snatch Balance
1-1-1-1-1

30-20-10
Pull-ups
Push-press 95/65
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