Patriot – Thursday 120301

Crossfit Kids this weekend. Sign up here.

Crossfit Endurance is on – sign up here. Contact Tes@patriotcrossfit.com for more info.

Reminder: If you are competing in the Open, please remember to turn in a scorecard at the end of class – we cannot validate your score without your scorecard. Also, remember that you must enter your score on the Games website by 8pm Sunday.

As the second month of the Patriot/Potomac combination draws to a close, we just wanted to take a minute to check in with everyone and thank you for your patience over the past several weeks. We know the change has taken some adjustment, but you’ve all handled it like champs and stuck with us through the transition, and we appreciate that more than you know.

We’re in the process of negotiating a couple locations for re-opening Potomac. We hope to get this done as soon as possible, but in the meantime we’re committed to continuing to make PCF one big, happy family at Patriot.

OPEN WOD 12.2
MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Watch the video description here.

Patriot – Wednesday 120229

Crossfit Kids this weekend. Sign up here.

Crossfit Endurance is on – sign up here. Contact Tes@patriotcrossfit.com for more info.

 
As Crossfit grows in popularity, sport, and science, it is important to understand and embrace the difference in capability and capacity. Many people frown upon Crossfit because, in my opinion, there is a lack of appreciation for what we do.
Think of capability as a potential aptitude, whereas capacity is the ability to contain a certain volume or amount.
For example, I have the capability to run a marathon, but I only have the lung and muscle capacity to run it in 4 hours.
Technically, we are trying to teach you how to apply constantly varied, functional movements, and perform them at high intensity. We do this in order to “elicit an unprecedented increase in work capacity across broad time and modal domains.” This is straight from the original Crossfit Framework. In more basic terms, we give you a task or set of tasks and seek to improve your capacity.
In the fitness industry, athletes in search of a goal (i.e. weight loss, bodyweight clean & jerk) become satisfied once their capability is realized. These same people ultimately become frustrated because the program they follow does not realistically or incrementally increase their capacity.
The point here is to remember that good programming intends to increase your ability to perform efficiently (or your capacity). You already have the capability (the potential aptitude), but we all have a much different capacity (certain volume) when performing lifts or gutting through a METCON.
There are too many examples in our gym alone, but here is the most basic. In our foundations class, you graduate with the capability to do Half Cindy and Fight Gone Bad. Most likely, you will not do them RXD. Today, you either have the capacity to complete these workouts RXD or you are much closer than you were in Foundations. Not to mention your scores for both workouts competed RX’D are probably much higher than they were when performed heavily scaled. Why is that you ask? Great question…
A great catch phrase I will always remember from my Crossfit Cert is that “the magic is in the movements, the art is in the programming, and the science is in the explanation.” So think about the purpose of each WOD before you come to the gym, and if you don’t know, ask a coach, that’s what we’re here for. We can help you use your capability to increase your capacity. – MikePCF

Wednesday 120229
Power Snatch
2-2-2-2-2

4 Rounds
8 Squat Clean Thrusters (95/65)
12 Step Down Box Jumps (30/27)
16 Sit-ups
Post loads and times to comments.
If you are competing and this will make you sore, consider cutting the rounds or the reps in half.

Patriot – Tuesday 120228

Crossfit Kids this weekend. Sign up here.

EMOTM 7 Minutes
4 Muscle-ups/MU Transitions (Scale numbers up or down as appropriate).

AMRAP 10 Minutes
3 Front Squats (185/125)
10 Perfect KB Swings (53/35)
Post reps and rounds to comments.
Swings should end with straight arms, visible ears and the bottom of the KB pointing straight up.

Patriot – Sunday 120226

Open WOD 12.1 makeup goes today at 12:30.

2 Rounds
10 Deadlifts (275/185)
20 Slapping Push-ups
30 DB Ground to Overhead (45/30)
40 Pull-ups
50 10ft Wallballs (20/14)
Post time to comments.

Patriot – Saturday 120225

AMRAP HSPU 7 Minutes (Kipping is encouraged)

7 Rounds
10 Hang Squat Snatch (95/65)
10 Ring Dips
10 Box Jumps (27/24)
Post reps and rounds to comments.
If you are going for a score tomorrow, I suggest you cut this to 3 or 4 rounds.

Patriot – Thursday 120223

Remember, if you are competing in the Open, you need to submit a scorecard before you leave class. Scorecards should have your name, the name of your judge, your score, and the WOD (Open WOD #1). You must then enter your score on the Crossfit Games website, and we will validate your score.

http://www.youtube.com/watch?v=UU9vmUk8jUg&feature=plcp&context=C3ab908bUDOEgsToPDskLm7MvRUWTvpY2PxtZPYRPV

Please be sure to review the above video for movement standards and guidelines.

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards

Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

 

Patriot – Wednesday 120222

Open Guidelines – PLEASE READ:

Crossfit HQ will release the Open workouts every Wednesday evening, beginning on Feb 22, at 8pm. This workout will be programmed as the PCF WOD each Thursday for the 5 weeks of the Open season. Below are the guidelines on how we’ll run the archive – please review this information if you’re planning to compete in the Open.

1) Every person participating in the Open will need to do the workout with a “judge”. We’ll pair people up in class and run two heats, so you will have a counter, and will be expected to count for your partner.

2) Movement standards and guidelines will be posted with the WOD announcement. We’ll go over these in class, but PLEASE take the time to watch the video description and familiarize yourself with the guidelines so that you are prepared.

3) When you are judging your fellow athletes, you MUST uphold the movement standards exactly as they are described. Do not hesitate to take away reps that do not count. Patriot has to certify the scores, and we expect each judge to uphold the movement standards and range of motion. The head WOD coach will act as a “pit boss” and ensure that range of motion calls are legit.

4) Each person competing in the Open will be given a scorecard. Your name must be on the card, along with the judge’s name, your score, and the workout number (Open WOD 1, Open WOD 2) and must be turned in to the head coach at the completion of the WOD class.

5) Anyone that cannot make a Thursday WOD, or that chooses to re-do the WOD on Sunday must notify Erika at Erika@patriotcrossfit.com. Makeups will be offered from 12:30 – 1:30 on Sunday – if you cannot make a Thursday WOD or the Sunday makeup, it is your responsibility to find a coach that can judge your WOD and certify your score.

6) You are responsible for inputting your score under your profile on the Crossfit Games site. Patriot will NOT submit your score, we will just validate the score that you submit.

Questions? Please email Erika@patriotcrossfit.com.

3 Rounds
400m Run
3 Rounds
400m Row
Post times to comments.
Mix and match as you like. Rest as needed between each 400.

Patriot – Tuesday 120221

Flavor Magazine article on eggs by our very own Adrienne Wichard-Edds.

Open Guidelines – PLEASE READ:

Crossfit HQ will release the Open workouts every Wednesday evening, beginning on Feb 22, at 8pm. This workout will be programmed as the PCF WOD each Thursday for the 5 weeks of the Open season. Below are the guidelines on how we’ll run the archive – please review this information if you’re planning to compete in the Open.

1) Every person participating in the Open will need to do the workout with a “judge”. We’ll pair people up in class and run two heats, so you will have a counter, and will be expected to count for your partner.

2) Movement standards and guidelines will be posted with the WOD announcement. We’ll go over these in class, but PLEASE take the time to watch the video description and familiarize yourself with the guidelines so that you are prepared.

3) When you are judging your fellow athletes, you MUST uphold the movement standards exactly as they are described. Do not hesitate to take away reps that do not count. Patriot has to certify the scores, and we expect each judge to uphold the movement standards and range of motion. The head WOD coach will act as a “pit boss” and ensure that range of motion calls are legit.

4) Each person competing in the Open will be given a scorecard. Your name must be on the card, along with the judge’s name, your score, and the workout number (Open WOD 1, Open WOD 2) and must be turned in to the head coach at the completion of the WOD class.

5) Anyone that cannot make a Thursday WOD, or that chooses to re-do the WOD on Sunday must notify Erika at Erika@patriotcrossfit.com. Makeups will be offered from 12:30 – 1:30 on Sunday – if you cannot make a Thursday WOD or the Sunday makeup, it is your responsibility to find a coach that can judge your WOD and certify your score.

6) You are responsible for inputting your score under your profile on the Crossfit Games site. Patriot will NOT submit your score, we will just validate the score that you submit.

Questions? Please email Erika@patriotcrossfit.com.

3 Rounds
Max Rep Muscle-ups/Strict Pull-ups
Rest 90 Seconds

30-20-10
KB Swing (70/53)
Burpee
Push-press (95/65)
Post reps and times to comments.

Bitnami