Patriot – Saturday 111001

New daytime schedule because of Brian’s wedding/honeymoon at Potomac starting Oct 3:

Daytime MWF 1200 only at Potomac from 3 October – 7 October

Daytime cancelled at Potomac from 10 October – 21 October

Daytime at Patriot remains MTWTF 0930 and 1200.

Crossfit Kids this weekend.  Sign up here.

Sometimes we overload a movement. For most people 100 pull-ups or 200 push-ups overloads their capacity and they end up moving pretty slowly near the end. They also end up pretty sore. Sometimes this is good, but we won’t do sessions like this in close proximity to each other. The other approach is to work a movement pattern or muscle group on consecutive days, but with less volume. That is why we do 45 ring dips Friday, 60 push-ups Saturday, and possibly a little something tomorrow.

Run 800m
30 Sumo Deadlift High Pull (95/65)
30 Push-ups
Run 400m
20 Sumo Deadlift High Pull (95/65)
20 Push-ups
Run 200m
10 Sumo Deadlift High Pull (95/65)
10 Push-ups
Run 800m
Post time to comments.

Patriot – Friday 110930

Happy Birthday to Mike G!

Friday is probably the wrong time to post this, but let’s not get out of hand with the sweet potatoes. They are still starchy, calorie dense, and likely to raise your blood sugar. It has the same glycemic score as whole grain bread, rice, and pasta. If you are trying to lose weight, these are not the foods to eat. When are sweet potatoes and yams most appropriate? If you are trying to gain weight while avoiding gluten and eating nutrient dense foods, they are perfect. Eat a lot of them … all the time. If you are fighting off over training or having recovery problems, add them immediately post workout when your body is best suited to processing sugar. If you are complaining about not being able to shed fat, stop eating them.

10 Minute Death by Muscle-ups/Muscle Up Transitions

Power Clean and Jerk (115/85)
Ring Dip
Post rounds and times to comments.

Patriot – Thursday 110929

Crossfit Kids Class this Sunday.

Box jumps serve different purposes for different populations. People who are good at box jumps can use them to improve cardiovascular conditioning, power endurance, and achieve the mysterious benefits of “plyometrics.” For beginner athletes (or people who spent too much time with a personal trainer telling them to move slowly and isolate their right glute muscle in a static contraction), box jumps are one of the only ways we can get people to move fast and integrate their body. Sure, I can tell you to squat fast or clean fast, but you don’t. Why do it fast when your body has been doing it slowly for so long? But if I tell you to jump, you can’t do it slowly. Once your body remembers what most 5 year olds are experts at, we can begin to transfer that to KB swings, cleans, snatches, jerks, thrusters, kipping pull-ups … you get the point. These are all movements that employ rapid hip closing and opening.

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

AMRAP 7 Minutes
5 Overhead Squats (115/85)
15 Box Jumps (24/20)

Post loads and times to comments.

Patriot – Wednesday 110928

LEAVE A COMMENT on our Fight Gone Bad 6 video, the video with the most comments wins the ‘Pukie Film Festival‘.  It only takes a minute to create an account and vote.

Special offer from Potomac Crossfit for upcoming Group Foundations Classes: Sign up for Group Foundations before 10/4 and receive 25% off with a 3-Month Unlimited Contract.

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

Your chest is sore from yesterday. Warm up a good deal, and don’t feel the need to max every set of the bench. We are currently using this exercise to improve your press. If/when we decide to emphasize maxing your bench, we would never do high rep push-ups the day before. Hopefully the metcon helps you loosen up your legs a bit.

Bench Press

Run 800m
40 KB Swings
20 Burpees
Run 400m
20 KB Swings
10 Burpees
Post loads and times to comments.

Patriot – Tuesday 110927

Crossfit Kids this weekend – sign up here!

Brussels Sprouts with bacon (you know you want some….), via Liz PCF

We wrote a while back that the ability to do high rep bodyweight movements is one of the highest correlated traits to competitive success in CrossFit.  This begs the question, “what is the best way to increase your reps?”  Tabata is pretty effective.  Cindy has the problem of never pushing you into the red on 1 or two of the movements and ending with a WOD based around how well you do push-ups.  Angie has the problem of reduced intensity as you redline only halfway through a set.  Tabata, however, can push you into the redzone without overdoing it.  Because the movements are separated and not integrated, it does not emphasize one exercise over the others.

Tabata: 8 Rounds of 20 seconds on, 10 seconds off:
Post total reps to comments.

Patriot – Monday 110926

Perceived effort is a term with which you should become familiar. Power lifters that “wave’ their efforts (dropping well below max efforts and slowly increasing the weight over a period of months to peak for a competition) can gauge their training success by identifying when the same weight “feels lighter” than it did previously. We usually avoid such squishy definitions of progress, but unless you max out every time (in our case once a week) this is all we have to go on. It seems to work OK. Keep this is mind when a lower % of 1RM is RXd in a WOD and consider putting how it felt in your notes.

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

AMRAP 10 Minutes
10 DB Push-Press (45/30)
10 DB Step Ups (24/20)
Post loads and times to comments.

Use the same dumbbells for each exercise. Step ups are with 2 DBs.

Patriot – Sunday 110925

Thanks to everyone that participated, spectated, donated, fundraised and supported Fight Gone Bad this year. We had an amazing turnout and a fantastic event, and raised over $68k for some fantastic causes. You guys truly represent what this community is all about, and we thank you for your support.

Wear long socks and possibly pants for the rope climbs. The burpees may turn out to be the hardest part of this workout, but the deadlifts are what will get you the next day. We are trying to incorporate a little more moderate weight high rep deadlifting/cleaning so that when we do go heavy, it doesn’t leave us clutching our backs for the next week.

Hang Squat Snatch
3-3-3-3 (70% 1RM)

21 Deadlift (225/155)
21 Burpee (24/20)
Run 200m
2 Rope Climbs
15 Deadlift (225/155)
15 Burpee (24/20)
Run 200m
2 Rope Climbs
9 Deadlift (225/155)
9 Burpee (24/20)
Run 200m
2 Rope Climbs

Post loads and times to comments.

Patriot – Friday 110923

Special offer from Potomac Crossfit for upcoming Group Foundations Classes: Sign up for Group Foundations before 10/4 and receive 25% off with a 3-Month Unlimited Contract.

Registration for Fight Gone Bad Class times on 24 September are now up!

Remember you need to have raised or donated $50 minimum in order to participate in Fight Gone Bad at Potomac Crossfit.

Crossfit Kids goes this Sunday at Patriot Crossfit.

For each one of these movements, you are not going to be able to work for the full minute. Choose small chunks and space them out over the allotted time. In the case of the squat, try to keep the bar racked on your shoulders and do steady work. These kinds of workouts are pretty potent, even though the pace will be slow. A stark contrast to tomorrow’s FGB.

4 Rounds of 1 Minute for Each Movement
Back Squat (bodyweight/.75 bodyweight)
Chest to Bar Pull-ups
Strict Ring Dip
Post total reps to comments.

Patriot – Thursday 110922

Registration for Fight Gone Bad Class times on 24 September (at Potomac) are now up! Remember, no classes at Patriot on Saturday due to FGB.

Next round of Patriot Foundations begins on 9/27. Sign up here!

Crossfit Kids goes this weekend. Sign up here!

WOD Demo with Liz PCF and Nicole B

When we have you do heavy deadlifts, you are improving your max lifting capacity. This is important. When we have you do KB swings or high rep lighter pulling exercises, we are improving low back conditioning. The combination of these two is what will lead to improved performance (and less discomfort) in high-rep moderate weight deadlift archive (think 21-15-9 at 225lbs). As important, it is the kind of strength and conditioning that will allow you help a friend move without having to see a chiropractor for the next month.

Power Clean

AMRAP 8 Minutes
12 Ground to Overhead (75/55)
30 Double Unders
Post loads and times to comments.