Patriot – Saturday 120901

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.

Four rounds:
27 Box jumps (24/20)
20 Burpees
11 Squat cleans (145/105)

LII
Four Rounds:
27 Box Jumps (20/16)
20 Burpees
11 Squat cleans (105/75)

LI
Four Rounds:
20 Box Jumps (20/16)
15 Burpees
9 Squat cleans (75/55)

Post time to comments.

Patriot – Friday 120831

Schedule Announcements: Crossfit Kids is cancelled this weekend due to the holiday weekend.

Weekend schedule is as follows: Sat: 0800, 0900, 1000; Sunday: 0930 and 1030; Monday 1000, 1100, 1700, 1800.

There are two months left in the Potomac CrossFit Endurance season so sign up now! Start dates are September 4 and October 2. Click here to sign up.

Athlete Profile: James A
Montclair, VA

PCF: When did you start with PCF?
JA: October 2010

PCF: Favorite WOD
JA: Coe or The Chief

PCF: Least Favorite WOD
JA: The Sevens (I will never do this again)

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
JA: In my old life, I was pretty active in Taekwondo until I hit the learning curve and gave up competition. I played football throughout high school, and I played rugby in college. Once I joined the real world, I tried to stay in shape on my own through regular trips to Sport and Health. Those trips usually consisted of me sitting on a weight bench, staring at myself in a mirror, and listening to my dopest iPod dance mix for two hours. Needless to say, I packed on the pounds pretty quickly. Panera Bread lunches, happy hours, and Sunday football beer towers started to add up around my midsection.

PCF: Talk to us about your thoughts after completing your first WOD.
JA: I signed up for private foundations with Tes, which was a holy experience. I vividly remember doing Half-Cindy with a green band, knee push ups, and mediocre air squats. That’s when I knew how out of shape I had become. I had to prove to myself that I was athletic enough to excel at crossfit.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark archive.
JA: In all honesty, I don’t really remember the first six months of me doing crossfit. That’s probably because it was so traumatic that my mind has blocked off the memories to spare me the shame. I know that I went regularly, and I regularly embarrassed myself. Brian Wilson let me do a handstand push up against the wall after I insisted that I could, and I slammed my head on the floor. I did Helen with Johnny Craghill as my partner one Saturday, and I wouldn’t have finished the WOD had he not changed the bands for me (from little bands to green) come round two. It was humbling to say the least.

PCF: Favorite CF/PCF moments you’d like to share?
JA: When I broke 1200 on the CFT last year, that was pretty big for me. I probably wouldn’t have done it if it hadn’t been for Manza – he aggressively encouraged me to squat heavier than I thought I was capable of.

Liz P was happier than I was when I got my first muscle up.

Complaining about life with Megan J before a WOD.

Reppin’ Patriot at the PCF Hurricane party dance off. I came in second and got a free t-shirt. This may or may not have been because I sweated through my original shirt.

And lastly, Brian Wilson’s silent nod of approval when I finally converted to Paleo.

PCF: Any advice for our newbies?
JA: Don’t be afraid of failure, and put in the time to improve. It took me forever to understand how to kip a pull up. I didn’t think I was physically capable of inverting my body into a skin-the-cat. Double unders didn’t make sense to me. If you continue to practice, one day it will just click.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
JA: I’m thankful for all of the PCF coaches because you’ve all helped me improve in some way. Although, I would have to say that Erika has a special place in my heart. Erika would stay after class and watch me swing recklessly on the pull up bar until it resembled a kip. She also pushed me over my first 400 lb squat. Also, I feel like we are similar athletes, so I can always trust her opinion on how bad a WOD actually sucks.

EMOTM 15 Minutes
2 Deadlifts
4 HSPU

AMRAP 5 Minutes
10 Thrusters (75/55)
10 Pullups

LII
AMRAP 5 Minutes
10 Thrusters (65/45)
5 Pullups

LI
AMRAP 5 Minutes
10 Thrusters (45/35)
10 Jumping Pullups

Post loads and time to comments.

Patriot – Thursday 120830

Schedule Announcements: Crossfit Kids is cancelled this weekend due to the holiday weekend.

Weekend schedule is as follows: Sat: 0800, 0900, 1000; Sunday: 0930 and 1030; Monday 1000, 1100, 1700, 1800.

This Game Is Fun Goddamit!

Why does it seem like some people are determined to fail at improving their health?  I think there’s a little part of all of us that buys an ascetic ideal of health: we must deny ourselves pleasure, we must subsist on only what we need to survive, we must constantly suffer to get fit.

My issue with this is simply that a) it’s completely contrary to human nature, which has gotten us this far, and b) this is moving the goalposts away from the end zone.  Meaning if you use this method to try to get fit, you’ll fail.

There are plenty of things that hold up a perfect ideal. They then try to sell you a bunch of shit that won’t ever get you there, and make you feel bad for not getting there. CrossFit shouldn’t be one of them.

I can think of plenty of examples of this, but one is the nutritional supplement industry. Super hot models holding up boxes of Myoplex and Hydroxycut, who are all actually on steroids.

I don’t know how folks get over an ascetic ideal if they suffer from it.  If folks want to sabotage their health by putting demands on themselves that are impossible to meet, I don’t know how to fix that.  Any suggestions? – Brian PCF

Thursday
Clean and Jerk
3-2-1-1-1

3 Rounds
1 Minute Row (Calories)
1 Minute Wallball (20/14 to 10ft)
1 Minute KB Swing (70/53)
Rest 1 Minute

LII
3 Rounds
1 Minute Row (Calories)
1 Minute Wallball (16/8 to 10ft)
1 Min Russian KB Swings (70/53)

LI
3 Rounds
1 Min Row (Calories)
1 Minute Wallball (16/8 as high as you can go)
1 Min KB Swings (53/35)

Post loads and times to comments.

Patriot – Wednesday 120829

Schedule Announcements: Crossfit Kids is cancelled this weekend due to the holiday weekend.

Weekend schedule is as follows: Sat: 0800, 0900, 1000; Sunday: 0930 and 1030; Monday 1000, 1100, 1700, 1800.

“The moral argument is the clarion call that rallies most vegetarians to the cause.” Lierre Keith, The Vegetarian Myth

The moral argument for vegetarianism usually starts at one of two points:

1) I believe the treatment of animals in the modern food industry is unjust.
2) I won’t take part in the killing of animals.

As to the first point, I totally agree with you.  I think we’re going to disagree on the object of that sentence, as I get as nauseous as anyone else when watching those undercover videos inside modern (and FDA approved!) slaughterhouses.  However, it is also unjust to the human consumer.

As we discussed last week, we face the choice of extortion or imprisonment to fund industries and businesses that the government has decided will be the winners (that makes us the losers by the way).  Those industries torture animals throughout their short lives  That seems pretty unjust to humans and animals alike.

As to the second point, it is a reality that most elementary school kids learn when their first hamster dies that death is a part of life.  The cornerstone of our entire food supply is soil.  For soil to “happen”, it needs death.  Death in the form of blood and bones, without which the 120 million nematodes, 100,000 mites, 45,000 springtails, 20,000 enchytraied worms, and 10,000 molluscs, that eat and shit in order to produce what we call soil wouldn’t exist.

Without the soil, neither the ruminants that I eat or the soybean that you eat would exist.  So there is no question that what goes into making hamburgers and soyburgers is the same process.  The only difference is that if you are eating ruminants you are participating in a process that is a) sustainable for as long as the sun shines, b) is a net positive for the environment as soy, corn, maize, rice, and wheat are all net detractors of soil, and c) not supported by government mandate that benefits a few small, already incredibly wealthy, businesses.

What did I miss in these points? – Brian PCF

Press
3-3-3-3-3

5 Rounds:
5 Strict Pullups
10 Burpees
15 Over the Box Jumps (24/20)

5 Rounds:
3 Strict Pullups
7 Burpees
12 Over the Box Jumps (20/16)

5 Rounds:
5 Assisted Strict Pullups (As little assistance as you can manage)
7 Burpees
12 Over the Box Jumps (16/12)

Post loads and time to comments.

Patriot – Tuesday 120828

PCFers before the Spartan Race

So I came in to workout over the weekend and ended up catching the end of the free intro class on Sunday, and I had a couple observations that I’d like to share. As with most free classes, I noticed there were a couple people that looked really into what was going on and were having fun, despite not really knowing what they were doing. There were also one or two people that were most definitely not. having. fun. and spent more time looking around at what other people around them were doing than worrying about how to get through the WOD. This made me think on a larger scale about what we sometimes see in classes, and that if I had one piece of advice for new folks, it would be to get comfortable with being uncomfortable. This advice applies on many levels. I find that a lot of people are initially worried about looking like a fool, or are unsure of what they’re doing but are afraid to ask, or are worried about whether someone else is better at something than they are. Trust me when I say that once you stop caring about those things and just start worrying about doing the best you can do, the archive become much more enjoyable. I also think that a lot of people that are new to Crossfit just haven’t ever pushed themselves physically to the point of being uncomfortable, and in order to make real progress, they need to find a way to get there. I’m not talking about puking up your breakfast uncomfortable, but if you are able to carry on a conversation with me while in the middle of your workout, you’re obviously not uncomfortable and I’d like you to get there.

If you look at the best athletes in the gym, or at the people that are progressing the fastest (regardless of their level), they are often the people that have mastered the art of being uncomfortable. Crossfit (like a lot of things in life) is hard, and sometimes it hurts. Sometimes it is scary to do things you’re not great at, and sometimes you worry whether you’re going to fall flat on your face. However, the sooner you learn to overcome that discomfort and fear, the better off you’ll be. Trust me, everyone else is too busy worrying about getting themselves through the workout to judge what is going on over in your corner of the world.

EMOTM 10 Minutes
2 Power Snatches
2 Muscle ups

3 Rounds
Run 600m
30 Push Ups
3 Rope Climbs

LII
3 Rounds
Run 600m
20 Push Ups
1 Rope Climb

LI
3 Rounds
Run 600m
20 Knee Push Ups
3 Rope pulls to standing

Post loads and time to comments.

Patriot – Monday 120827

PCF alums Candice Chung and Matt Manza hanging out in San Fran.

CrossFit Liberation in Lorton, VA has announced the second annual COLD WAR competition which will be held in Springfield, VA on Dec 1-2, 2012. This event is a 2-day competition hosting 40 4-athlete teams. All 4-man teams must consist of male AND female competitors (At least 1 male OR 1 female in your team). 4-man team registration is $500. This year there will NOT be a scaled-team division, athletes will be expected to currently possess the ability to complete a majority of their affiliate’s archive and the “Named” archive “As RX”.

Info on the Cold War competition can be found at www.TheColdWar-MidAtlantic.com.

Speaking of competitions, I’ve talked to several of you recently that have questions regarding competition, whether it be the BWI Hopper, the Cold War, or the Crossfit Games Open. The two most common questions we get are: 1) can you scale if you need to and 2) should a person compete even if they are not a top performer and don’t expect to actually be in the running for whatever competition is in question.

The answer to the first question is that it depends, but generally, yes. The answer to the second question is absolutely yes. We always encourage people that are interested in competing to do so, for a couple reasons. First, it is good experience for everyone to get their skills tested in a competition environment. While we’re always around to call you out on range of motion and to ensure that everyone is performing the movements correctly, it is an entirely different situation to have your own judge monitoring and counting each rep, and ultimately having reps that fall short taken away. It really gives you a sense of what we’re trying to enforce when we give you standards for each movement, and what it takes to truly make each movement completely legit. Second, it gives you an opportunity to see how you measure up not only against our own gym, but against other folks across the region. Finally, competition (especially team competitions) are fun and a great way to build camraderie amongst our gym. I still have extremely fond memories of the first competition I attended in VA Beach back in 2008, despite not at all being competitive at the time. If you haven’t seen the PCF Cribs episode, you’re missing out.

Anyone that has competed have anything to add?
– Erika PCF

Squat
3-3-3-3-3

5 Rounds
10 DB Hang Squat Cleans (50s/35s)
10 DB Push Press (50s/35s)
10 DB Step Ups (50/35 on 24/20)*
*Hold one DB however you want on the step ups

LII
5 Rounds
10 DB Hang Squat Cleans (40s/30s)
10 DB Push Press (40s/30s)
10 DB Step Ups (40/30 on 24/20)*
*Hold one DB however you want on the step ups

LI
5 Rounds
10 DB Hang Squat Cleans (30s/20s)
10 DB Push Press (30s/20s)
10 DB Step Ups (30/20 on 20/16)*
*Hold one DB however you want on the step ups
Post loads and time to comments

Patriot – Sunday 120826

Jerk
2-2-1-1-1-1

Run 800m

7 Rounds
10 KB Swings (53/35)
10 Push-ups

Row 800m

LII
Run 800m

7 Rounds
10 Russian KB Swings (53/35)
7 Push-ups

Row 800m

LI
Run 800m

5 Rounds
10 Russian KB Swings (53/35)
10 Knee Push-ups

Row 800m

*There is only one row and one run, with the rounds of KB swings and push ups in between.

Post loads and time to comments.

Patriot – Saturday 120825

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

First posted October 23 2011

10 Rounds
“Bradshaw”
3 Handstand Push-ups
6 Deadlifts (225/155)
12 Pull-ups
24 Double Unders

LII
10 Rounds
1 Handstand Push-up
6 Deadlifts (185/125)
9 Pull-ups
12 Double Unders

LI
8 Rounds
3 Seated DB Press
6 Deadlift (135/95)
9 Assisted Pull-ups
24 Single Unders

Patriot – Friday 120824


Athlete Profile: Ricky P (AKA Pretty Ricky)
Atlantic City, NJ

PCF: When did you start with PCF?
RP: December 2008

PCF: Favorite WOD
RP: I like mid to light weights and Olympic lifts. So I would probably say Grace.

PCF: Least Favorite WOD
RP: Anything with ring dips or rowing. Therefore, a WOD with both would pretty much be terrible.

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
RP: Growing up I was really into sports. My Dad was really into rowing, so I got into that at a young age. I actually got a 12 and under world record on the rowing machine. It was back when the benchmark distance was 2,500 meters not 2,000 meters. So it pretty much stands forever. So sick… Outside of rowing, I played soccer and wrestled all through high school. Then, I rowed in college for two years before quitting. After that, the only sports I would do were surfing and snowboarding. A big issue for me was that I stopped competing in sports. This was something I had done my whole life and it was suddenly gone. That is why I like Crossfit so much. I kind of feel like I’m competing again.

PCF: Talk to us about your thoughts after completing your first WOD.
RP: My first real WOD (outside of Foundations) was 10 rounds of 12 pull-ups and 12 burpees. It was literally one of the worst experiences I have ever had athletically. I was using a band for the pull-ups and it slipped off my foot and absolutely crushed my nuts. Also, half way through the WOD, my hands were bleeding so bad I had to stop and tape them up because I couldn’t grip the bar anymore. I was hooked. I figured if I could eventually get through this Rx’d I would be one bad MOFO.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark archive.
RP: I did Fran the first or second month I started Crossfit and finished in 6:30. Right before I got knee surgery (Jan 2011) I did it in 3:17. That’s really the only one I remember. I don’t really track my performance like I should.

PCF: Favorite CF/PCF moments you’d like to share?
RP: I would have to say smoking Rich S. on the regular.

PCF: Any advice for our newbies?
RP: Best advice I can give is just stick with it. Crossfit can be really intimidating and humbling. Also, guys working out with their shirts off don’t help the cause. The thing is, this Crossfit thing really works and in no time you will be one of the people intimidating others.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
RP: I would have to say Erika. Nothing is sexier than chicks pushing big weight.

EMOTM 10 Minutes
2 Snatch Balance
4 Toes to Bar

4 Rounds:
5 Overhead Squats (135/95)
10 Box Jumps (24/20)
Run 200m

LII
4 Rounds:
5 Overhead Squats (95/65)
10 Box Jumps (20/16)
Run 200m

LI
4 Rounds:
5 Overhead Squats (75/55)
7 Box Jumps (20/16)
Run 200m

Post loads and time to comments.

Patriot – Thursday 120823

“Treat Yo Self”

I think folks that get into the Guilt/Redemption paradigm that Taubes talks about a lot are bound to fail in CrossFit and Paleo. If you are laying around playing video games, drinking and eating pizza for days, then feel real bad about it and come in and try to crush Murph, first nature is going to F you up, and then you’re going to quit.

Also, if you are working on a big project at work that requires you to sit for 12 hours a day (you thought you were going to get out of being chastised didn’t you Type-A overachiever….), stress out constantly (oxidative stress), not get optimal nutrition, feel bad about it and come in and try to crush Murph, you are also going to get F’ed up by Mama Nature and you’re going to quit.

For those folks that get it, stop reading now. Ok, right after this: you have fun doing CrossFit and you eat “clean” because ribeye is delicious and vegetables are a great butter delivery vehicle. If you agree with that statement, stop reading and go crush Murph.

If your brain suddenly went into a spasm, then read on: being/getting healthy shouldn’t suck the life out of you.

Our workouts are punctuated stressors designed to improve your fitness after your body has repaired itself. That repair needs to be fueled with the proper food and sleep. But this shouldn’t be hard, it should be something that comes natural.

It’s easy if you think of CrossFit as “play”. The food is easy if kick your goddamn sugar addiction (which is what’s going on with all of you that aren’t eating Paleo). You kick that addiction and suddenly real food tastes, forgive me for repeating myself, MOTHERF’INDELICIOUS.

So stop thinking about food, rest, sleep and working out as a chore:

Slow Cooked Pork Roast with Apples and Onions -> Treat Yo Self!!!

Muscle Ups and Thrusters -> Treat Yo Self!!!

Meat Sauce with….whatever you want to put it on -> Treat Yo Self!!!

Sleep nine hours -> Treat Yo Self!!!

Bacon Wrapped Everything! – TREAT YO SELF!!!!!!

– Brian PCF

Clean and Jerk
2-2-1-1-1-1

3 Rounds
10 Deadlifts (275/185)
10 Shoulder to Overhead (50/35)
10 Bastards

LII
3 Rounds
10 Deadlifts (225/155)
10 Shoulder to Overhead (40/30)
10 Bastards

LI
3 Rounds
10 Deadlifts (185/125)
10 Shoulder to Overhead (35/25)
10 Bastards

Post loads and times to comments.

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