Patriot – Sunday 120101

Classes at Patriot Only today at 10am and 11am

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Post time to comments.

Patriot – Friday 111230

Athlete Profile: Gretchen S.

Hometown: Los Gatos, CA

PCF: When did you start with PCF?
January 2011

PCF: Favorite WOD
Any of the hero workouts

PCF: Least Favorite WOD
Anything with burpees

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
I rowed competitively for a couple of years in high school and college and I’ve been in the Navy for almost 10 years so I’ve always been moderately active. I was first introduced to crossfit around 2006 when I was stationed overseas. A coworker of mine had just returned from deployment where he started doing crossfit and let me work out with him. It was a lot of kettlebells, wallballs and body weight stuff, but I loved it. Of course once I moved back to the US, I had lost my workout buddy and the nerve to do it alone, so I ended up back on the elliptical. Miserable with paying a small fortune for a personal trainer, I was pretty desperate for a change. Serendipitously, I got an email from a friend looking for another person to fill a foundations slot at PCF. I jumped at it and haven’t looked back.

PCF: Talk to us about your thoughts after completing your first WOD.
I think I may have blocked it from my memory. It was some combination of kettlebells and box jumps and I’m pretty sure the thought of vomiting crossed my mind. But, once it was over I was honestly just happy to have found my way back to crossfit.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark archive. Favorite WOD?
I haven’t been at it long enough to have good comparisons for all the “girls” just yet. But, in just the past few months my crossfit total went from 360 to 455. In this last round, I was able to get a just over body weight squat (I’m not light) and a 200+ deadlift. I run a mile faster than I ever have and, while I have no basis for comparison, I’m pretty darn proud of my 110 pound clean and jerk.

PCF: Favorite CF/PCF moments you’d like to share?
Hands down, Fight Gone Bad. I don’t have any lofty goals of ever being a games competitor. I’d be happy with an unassisted pull-up and a reasonable string of double unders. It was great to get a taste of what it must be like for those who compete with the crowd and the photographers everywhere. It was intense but so much fun. Plus, I did it RX, which was a first for me.

PCF: Any advice for our newbies?
Get out of your head. I think one of the biggest obstacles to improvement is yourself. When I first started at PCF, I would start class with this negotiation in my head over the WOD. I’m not sure what I was afraid of, but I always seemed to find a way to talk myself out of a real challenge. Sure, I got good workouts but I wasn’t really seeing much progress.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
Tough call. I still feel like I’m cheating a bit on Potomac when I work out at Patriot. So, I asked my son (who comes to the kid’s classes) and he said “Miss Liz because she’s nice” and “Miss Erika because she’s tough.”
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New Year Paleo Challenge registration is now open. Sign up before 1 January and receive $20 off.

EMOTM for 10 Minutes
5 Handstand shoulder touches/hand raises/weight shifts

21-15-9
Russian KB Swings (70/53)
Ring Dips
Chest to Bar Pull-ups
Post loads and times to comments.

Patriot – Wednesday 111228

Emily M., Costa Rica
Toni A., Costa Rica

New Year Paleo Challenge registration is now open. Sign up before 1 January and receive $20 off.

Crossfit Kids at Patriot will be on break until the new year. Stay tuned on the blog/FB for future class times.

Purchase your PCF Gift Cards here!

I was listening to a recent Robb Wolf podcast where he was answering a question about primal/paleo lifestyle and relating it to his stint on the reality show “I, Caveman”. The question was a from a listener who wanted to do a kind of caveman trip into the woods, just take the bare necessities and then hunt and gather food, water, shelter, etc.

Robb’s big point was that a) you really need to respect what nature can do to you, and b) every little bit of technological innovation that you will allow yourself will make the process easier.

These points actually got me thinking about training. When we tell athletes to scale, what we’re really saying is: respect nature. Meaning, you’re only able to do so much – and if you do more than that, Nature in the form of what Mark Rippetoe calls “Mean Old Mr. Gravity” is going to f you up.

Survival experts can go into the wilderness with a pocket knife and some matches and survive because they know what to expect, they know their limitations and they know how to get help if they need it.

If you are new to Crossfit, don’t convince yourself you’re invincible. Respect nature, learn what you can and can’t do, ask for help and always have a good factor of safety in whatever you try. -Brian PCF

Power Clean
3-3-3-3-3

5 Rounds
5 Clapping Push-ups
10 Ring Rows
15 Wallballs

Patriot – Tuesday 111227

New Year Paleo Challenge registration is now open. Sign up before 1 January and receive $20 off.

Crossfit Kids at Patriot will be on break until the new year. Stay tuned on the blog/FB for future class times.

Purchase your PCF Gift Cards here!

You can think of nutrition a lot like fixing your car. You can go totally DIY and really get into it by reading up, buying the right tools, and doing a lot of trial and error. You’ll mess up a good amount and it’ll take a larger time commitment, but you’ll also learn a lot in the process.

You can get instruction on how to fix your car (like the Paleo Challenge). We’ll equip you with all the basics of nutrition and be there to provide feedback on how the fixes you’ve implemented have worked and what you need to continue to tweak. Also, learning with a group is a huge benefit.

You can also just get somebody to fix your car for you, and that’s where 1:1 Nutritional Counseling comes in. This option focuses on fixing the exact issues you have with an experienced and knowledgeable mechanic. -Brian PCF
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Handstand Push-up
5-5-5
You have 6 minutes to complete the most difficult variant of a HSPU that will allow 3 rounds of 5 reps.

Muscle Snatch
2-2-2-2
On the 1:30 (This will be between 60-80% of you 1RM snatch depending on you skill with the lift)

AMRAP 8 Minutes
10 DB Ground to Overhead (40/25)
30 Double Unders
Post variant, load, and rounds to comments

Patriot – Sunday 111225

The staff at PCF wishes you a very Merry Christmas and a wonderful holiday season. Each of you is an important part of our community and we are grateful for another awesome year with you all. Here’s to many more….

Gym is closed today.
Potomac Closed Monday.
Patriot open tomorrow 12pm, 5:30pm, 6:30pm, and 7:30pm.

Patriot – Saturday 111224

New Year Paleo Challenge registration is now open. Sign up before 1 January and receive $20 off.

Crossfit Kids at Patriot will be on break until the new year. Stay tuned on the blog/FB for future class times.

Purchase your PCF Gift Cards here!

Potomac Holiday Schedule.

Patriot Holiday Schedule.

12 Days of Christmas
1 Squat Clean (185/125)
2 Handstand Push Up
3 Pull Up
4 KB Snatch (1.5/1 pood)
5 Box Jump (30/26)
6 Sit Up
7 Deadlift (185/125)
8 Push Up
9 Squat
10 KB Swing (1.5/1)
11 Burpee
12 Toes to Bar

To be done like the 12 Days of Christmas song….in round 1 do 1 clean, in round 2 do 2 HSPU and 1 clean, in round 3 do 3 pull ups, 2 HSPU, 1 clean, etc. Use the same barbell for cleans and DL, and the same KB for KB snatch and KB swing.

Patriot – Thursday 111223

Athlete Profile: Mollie K.

Hometown
Aurelia, IA

PCF: When did you start with PCF?
July 2010

PCF: Favorite WOD
Eva

PCF: Least Favorite WOD
Annie

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
I grew up in a wrestling, yes wrestling elementary, collegiate, and on the national team. After college in order to maintain my sanity and shape I got into triathlons and long distance running. If you had asked me what CF was…? I would have had no idea. At one point in 2009 one of my buddies tried to get me to try it, I didn’t give much thought to it, well other than it wasn’t for me. I started CF in Afghanistan in 2010, mainly because I was bored with running on a treadmill. I stuck to what was on the main page, but had to watch the videos to understand the movement, and I had to scale everything…pull-ups, weights, everything. Honestly, it was very frustrating and humbling when I first started. After a few months I was hooked. I knew I needed to learn more in order to improve, which is what brought me to PCF in July of 2010. I was ecstatic to be in a gym/box that was dedicated to just CF, I literally thought I had gone to work out heaven.

PCF: Talk to us about your thoughts after completing your first WOD.
Let’s just say, I thought I was in great shape and I learned rather quickly to respect the WOD.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark archive. Favorite WOD?
My biggest concerns were that I would get bulky and lose my ability to run. My 5K time is now faster than it ever has been. Now the only time I run is during a WOD, and I love seeing the changes in my body while I getting leaner and stronger. The first time I did Fran it took me around 15 minutes not Rx’d, it has been a while since my last Fran, but I have more than cut that time in half and its Rx’d. I don’t really have a favorite WOD, however I love hero archive that really challenge you mentally and physically.

PCF: Favorite CF/PCF moments you’d like to share?
The hopper last year was my first official team competition, and DUs got pulled. I was struggling to simple complete my portion for the team; everyone in the team was waiting on me to start the next event. My team was super supportive as so were the PCF fans. The PCF community is awesome and I am so happy to be a part of it.

PCF: Any advice for our newbies?
CrossFit is hard, humbling and a lot of fun. Buy a notebook and keep a journal of you archive and bench mark weights, and I guarantee you will see improvement.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
Going to have to go with Brian, he looks good even when he is man-mosa’ed.
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New Year Paleo Challenge registration is now open. Sign up before 1 January and receive $20 off.

Crossfit Kids at Patriot will be on break until the new year. Stay tuned on the blog/FB for future class times.

Purchase your PCF Gift Cards here!

Potomac Holiday Schedule.

Patriot Holiday Schedule.

1 Mile Time Trial

15-10-5
Deadlift (275/185)
Double Squat Wallball (20-14)
Toes to Bar (Scale is 2x sit-ups if you can’t do T2B or have torn hands)
Post times to comments.

Bitnami