Patriot – Thursday 110901

Labor Day Schedule:

Potomac:
Saturday – Closed for 31 Heroes WOD at Patriot
Sunday – 10am, 11am, 5pm, 6pm
Monday – 10am, 11am, 5pm, 6pm
Patriot:
Saturday – 8:30am, 9:30am, 10:30am, 11:30am (11:30 will be a WOD class not a free class).
Sunday – Closed
Monday – Closed

CF Kids this Friday at Patriot Crossfit.

If you are planning on participating in the 31 Heroes WOD this Saturday at Patriot Crossfit, you must click here and register to reserve your time slot! There will be no charge for PCF members who make a reservation. Drop-Ins are welcome, there will be a $20 charge, they must make a reservation. If you are a PCF member, don’t make a reservation, and show up, you will be charged $5. Remember to donate here!

Same rules apply to the deadlift as the squat: focus on decent bar speed and no stalling points. For the conditioning part of the WOD, it is a very different workout depending on what percentage of your 1RM you are using on the clean/thruster. Luckily, whether you go heavy or fast both are valuable.

Deadlift
1-1-1-1-1 (90%1RM)

9-6-3
Squat Clean Thruster (135/95)
Chest to Bar Pull-ups
Burpees
Post loads and time to comments.

Patriot – Wednesday 110831

Labor Day Schedule:

Potomac:
Saturday – Closed for 31 Heroes WOD at Patriot
Sunday – 10am, 11am, 5pm, 6pm
Monday – 10am, 11am, 5pm, 6pm
Patriot:
Saturday – 8:30am, 9:30am, 10:30am, 11:30am (11:30 will be a WOD class not a free class).
Sunday – Closed
Monday – Closed

CF Kids this Friday at Patriot Crossfit.

31 Heroes WOD goes Sept 3 at Patriot Crossfit.

People often wonder at the lack of multi-directional movement in CrossFit. We don’t do a lot of side to side or backwards or unevenly weighted movement. On the one hand, these are real world movements. On the other hand, they are not the optimal way to improve strength and conditioning. It is a balancing act. We choose to focus on the most efficient forms of strength and conditioning because being strong and well conditioned will crossover to most movement patterns. However, there is still a time and place for the less traditional movement patterns … like today, at PCF.

Press
3-3-3-3 (80% 1RM)

10 Minute AMRAP
10 Box Jump +1 Plate on top of box (24+45lb/20+25lb)
100ft DB and Plate Farmers Carry (70+45lb/45+25lb) (Carry both at one time)
10 Weighted Step Up (70/45) (One DB, step up to same box height as the box jump)
Post loads and rounds to comments.

Patriot – Tuesday 110830

Labor Day Schedule:

Potomac:
Saturday – Closed for 31 Heroes WOD at Patriot
Sunday – 10am, 11am, 5pm, 6pm
Monday – 10am, 11am, 5pm, 6pm
Patriot:
Saturday – 8:30am, 9:30am, 10:30am, 11:30am (11:30 will be a WOD class not a free class).
Sunday – Closed
Monday – 12pm

CF Kids this Friday at Patriot Crossfit.

31 Heroes WOD goes Sept 3 at Patriot Crossfit.

We had to start doing more knees to elbows and toes to bar because as a gym we were not great at those movements. Unfortunately, these can tear up your hands. Quite frankly, they are not important enough movements to risk your hand health if the cost is missed pull-ups, muscle-ups, and deadlifts. You need to stop doing these if you feel your hands tearing. Just finish up with sit-ups. This kind of cost benefit calculation comes up with a lot of movements. Ultimately it will be up to you to make the call to stop and ensure you save your hands for another day.

7 Minute AMRAP
Muscle-ups (sub 5 Pullups/5 Ring Dips or Assisted Muscle-ups)

4 Rounds
30 Wallball
20 Knees to Elbows
Run 400m
Post reps and times to comments.

Patriot – Sunday 110828

It doesn’t matter how many times you say you are bad at running, it is still a recovery movement. If you are bad at it, your intensity level is so low you will recover well. These are two long workouts in a row, which we don’t usually do. However, not all long workouts are created equally. Despite taking place over 20 minutes yesterday, it is unlikely you were moving for even half that time. It was a series of self imposed intervals. Today the movements are far easier. The intensity level is different and the time working is higher.

3 Rounds
Run 400m
10 Handstand Chest Taps
50 Double Unders
30 Sit-ups
500m Row
Post time to comments.
For the handstands, kick up against the wall, quickly take one hand off the ground and touch your chest. If you cannot do this, just lift up one hand. Failing that, hold a handstand for a minute. This helps develop handstand walking. It is not important in which order you do this workout.

Patriot – Saturday 110826

Usually you can look at a workout and find a single exercise that will determine how most people finish. Despite trying to program to avoid this, it happens. It is difficult to say what will determine how you finish in this WOD. Not the run. It may be an example where overall systemic conditioning will rule the day, but that rarely happens.

“Rankel”
AMRAP 20 Minutes
6 Deadlift (225/155)
7 Burpee pull-ups
10 Kettlebell swings, (70/53)
Run 200 meters
Post rounds plus reps to comments.

Patriot – Friday 110826

This workout is actually simple though there is not an easy way to write it. You are going to row for a minute, get off the rower and then do 3 thrusters and 3 lunges as many times as possible in the second minute. Then rest. You will need it. In interval workouts, the longer rest usually corresponds with a higher intensity in the work period. In a workout like this, it also allows you to adjust weight during your rest time. You do not want to be taking breaks during the sets. It would not be surprising if you had to take a second between sets.

5 Rounds of 2 Minute AMRAP
Row 1 Minute
1 Minute
3 Thrusters (135/95)
3 Lunges (135/95)
Rest 4 Minutes
Post total calories plus reps to comments.
Hold the barbell in the front rack position for the lunges.

Patriot – Thursday 110825

WOD Demo (“Nancy”) on Crossfit.com featuring our own Aaron, B Mitch and Jay. Courtesy of RJP.com.

We love the deadlift, but doing it too often sometimes leaves people with a longer term back fatigue that begins to impact their other lifts. Power cleans are a great way to supplement your DL work. They leave your back a bit fresher and accomplish something similar to what we are doing with our sub-maximal squatting: develop speed and power that is NOT developed when grinding out heavy reps.

The Metcon is a version of one of the CrossFit Open archive. Fewer burpees and fewer OHS means more opportunity to work on muscle-ups. Two full rounds would be impressive. Even one round is a great way to work on your muscle-ups while fatigued.

Power Clean
3-3-3-3-3

AMRAP 10 Minutes
30 Bar Facing Burpees
20 Overhead Squats (115/80)
10 Muscle Ups
Post loads and reps to comments.

Patriot – Wednesday 110824

Crossfit Kids goes this weekend – sign up here.

Fight Gone Bad 6 goes 24 September in front of Potomac Crossfit. PCF and our business partners are giving away prizes each week. Click here for more details.

PCF 3-Year Anniversary Party RSVP here.

For many people, the bench press is the ultimate strength exercise. For us, it is a good way to improve your strict press. We will be rotating pressing and benching for the next couple of months now that beach season is almost over. Sorry about that.

Bench Press
5-5-5

Row 300m
30 Box Jumps (24/20)
30 Hand Release Push-ups
Row 200m
20 Box Jumps
20 Hand Release Push-ups
Row 100m
10 Box Jumps
10 Hand Release Push-ups
Post loads and times to comments.

Patriot – Tuesday 110823

3rd Annual Crossfit BWI Hopper Challenge goes Nov 12-13. For more details and registration, click here.

Crossfit Kids goes this weekend – sign up here.

Fight Gone Bad 6 goes 24 September in front of Potomac Crossfit. PCF and our business partners are giving away prizes each week. Click here for more details.

PCF 3-Year Anniversary Party RSVP here.

If you can do any HSPU, give the first part of the WOD a try. Then choose a number you can maintain for the remaining minutes. If you cannot do a HSPU but you can do a ring dip, do those. If you cannot do ring dips, do push-ups.

Helen is my favorite workout*. Bring your “A” Game.
* Editor’s note: Obviously, Aaron wrote this (not Erika).

10 Minute Death by HSPU/Ring Dips/Push-ups

“Helen”
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups
Post time to comments.

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