Patriot – Tuesday 111101

3 Rounds
5 Pull-ups
10 Push-ups
15 Squats

7 Power Cleans (155/105)
Run 400m
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Complete three rounds of pull-up/push-up/squat before your each set of power cleans and runs. Do this three times.

Patriot – Monday 111031

There are two approaches to dealing with Halloween and all of the candy. The angel’s approach is to avoid it completely. Not a bad idea. Don’t put any in your house, don’t keep any at your desk, avoid the crappy orange frosted sugar cookies in the lunch room. However, if you are not a saint, the key is to remember that Halloween is ONE DAY. I actually don’t care if that day is the 31st or it is the day you go to the costume party that has a hazy ending slowly fading your memory. The point is, you cheat one day. At the end of that day, you throw away everything in your house you have leftover. You don’t even buy the unnamed junk food until the day of or day before. There is no “Halloween Season.” Have your day of debauchery and then leave it behind.


KB Swing (70/53)
Goblet Squat (70/53)
Box Jump (24/20)
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Patriot – Saturday 111029

To sign up for upcoming Foundations and get started at PCF, click here!

Crossfit Kids and Crossfit Teens this weekend.


Erika, Aaron and I have resolved to each write something on the blog every day. For many of our long time clients, hopefully these will reinforce things that you’ve learned in the past. For new clients, it will hopefully fill in some gaps in your knowledge of Crossfit and help you progress faster.

Todays Lesson: Long METCONs suck. That is all. -Brian PCF

10 Rounds
3 Handstand Push-ups
6 Deadlifts (225/155)
12 Pull-ups
24 Double Unders
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Patriot – Friday 111028

Crossfit Kids and Crossfit Teens this weekend.

There’s nothing like having a dedicated training partner (or partners) to keep you on track. We swap around within the coaching staff all the time with this in mind. Right now I’ve got a $40 Paleo pool with Liz and Alison for the next month, and I run with Wilkins every Friday.

Self-organization is key, just find somebody who is shooting for the same general goals (eating clean, faster run times, better squat, etc), put some money on the line, write a contract, and do it.

Heavy trash talking and partner sabotage or actual human empathy are also completely up to you. -Brian PCF

Hang Squat Snatch (70% 1RM Snatch)

7 Rounds
7 Back Squats (185/125)
7 Strict Ring Dips
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You may use a rack for the squats.

Patriot – Thursday 111027

I don’t like to hound on the “Post to Comments” blurb that we put at the bottom of each day’s WOD. I think it’s critically important if we want to better our training, and I think it’s a great return on investment for the athlete and the box, but I don’t like the idea of beating people over the head to do it. I don’t think there’s a better way out there to track feedback on how you’re doing as an athlete and how we (and by we, I mean Erika and Aaron, I’m terrible at programming) are doing as a box. So consider this your passive aggressive reminder that it’s good for you and it’s good for us. -Brian PCF

Follow us on Twitter @potomaccrossfit.

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

AMRAP 10 Minutes
7 Burpees
7 KB Swings (70/53)
7 Push-Press (115/75)
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Patriot – Wednesday 111026

I generally don’t like the “Harden the F Up” attitude. When I see people do this (without a lot of thought involved beforehand) I see injury and general stupidity. However, I also think that you are least likely to adopt the most helpful attitude towards your own training. So if you naturally want to slam your head against the wall prior to your training so you can get in the zone, and then absolutely have to put 5 more pounds on the bar on squat days or sprint the last round of Helen until you throw up, then maybe you should chill out a little and stretch more often. But if you are a “finesse player” who tries to find creative ways to get fitter without working harder, you probably need to watch less Kelly Starrett videos and #HTFU. -Brian PCF

Bench Press

7 Rounds
7 Overhead Squats (135/95)
7 Chest to Bar Pull-ups
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Patriot – Tuesday 111025

Tuesday 111025
Run 1 Mile
Row 2k
Run 1 Mile
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Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Patriot – Monday 111024

New Daytime Schedule at Potomac and Patriot beginning Oct 24:
0930 cancelled
1200 on M/W/F

0930 and 1200 M-F, with childcare

2-2-2-2-2-2-2-2 (50-60% 1RM)

Thruster (65/45)
Lunge (65/45)
Post loads and times to comments.

Patriot – Sunday 111023

New Daytime Schedule at Potomac and Patriot beginning Oct 24:
0930 cancelled
1200 on M/W/F

0930 and 1200 M-F, with childcare

AMRAP 20 Minutes
4 Ring Rows
8 Push-ups
12 Sit-ups
Run 400m at the 4, 8, 12, and 16 minute marks.
Post time to comments.