Patriot – Monday 121001

Olympic Lifting Clinic with Olympian Cara Heads on Oct 13 from 2:30-5:30.  Focus will be on the clean and jerk and snatch in a small group setting (class is limited to 10 people, so sign up fast if you are interested).  Cost is $50/person, reserve your spot here.  We had a lot of interest, so if you don’t make it into this session and are still interested, I’ll try to schedule another one.  Email erika@patriotcrossfit.com with questions.

Mark your calendars. On October 6th and 7th, TeamPCF will be competing in the 5th Annual Mid-Atlantic Hopper at CrossFit BWI. Come cheer on team competitors Pam, Ande, Liz PCF, Aaron PCF, Chris M and RJP.com, and individual competitor Jen N. Spectator tickets can be purchased in advance (at a discounted price of $10) through CrossFit BWI’s MBO website. Just click on workshops once you’re on their MBO page. In the past we’ve been known to field a large group of spectators, let’s see if we can do it again!  Parking lot tailgating anyone?

On October 14, 2012, Crossfit Old Town in Alexandria, Virginia is hosting the Fight for Mike event. This WOD is for their member, coach, and friend, Michael P. Hart who has been diagnosed with an auto immune disease and needs support for the medical costs that have accumulated.
All details on Mike’s medical condition and the WOD can be found at http://fightformike.com/. Register via the website if ou’d like to participate in the WOD at CF Old Town.

Make up Crossfit Total

OR

RX’d Level II Level I
Run 800m
60 Squats
40 Push-ups
Run 600m
40 Squats
30 Push-ups
Run 400m
30 Squats
20 Push-ups
Run 200m
20 Squats
10 Push-ups
Run 800m
50 Squats
30 Push-ups
Run 600m
30 Squats
20 Push-ups
Run 400m
20 Squats
15 Push-ups
Run 200m
10 Squats
5 Push-ups
Run 800m
45 Squats
25 Knee Push-ups
Run 600m
25 Squats
15 Knee Push-ups
Run 400m
15 Squats
10 Knee Push-ups
Run 200m
10 Squats
5 Knee Push-ups

Patriot – Sunday 120930

Turkish Get-ups
5 sets of 2 Each Arm (Skill work, not for time)

3 Rounds:
10 Overhead Squats (135/95)
10 Pull-ups
10 Box Jumps (30/27)

LII
10 Overhead Squats (95/65)
7 Pull-ups
10 Box Jumps (24/20)

LI
10 Overhead Squats (65/42)
7 Assisted Pull-ups
10 Box Jumps (20/16)

Post loads and time to comments.

Patriot – Saturday 120929

Crossfit Total
The Crossfit Total is the sum of the best of three attempts at the squat, press and deadlift. Once you have completed your warm up for each lift, you have three attempts to establish a one rep max. The highest of these three attempts is counted toward your Total score. Lifts must be performed in the prescribed order (squat, press, deadlift) and while there is no time limit on any of the lifts, be courteous to your fellow athletes and do your best to finish up within your prescribed class time so the next class can get started in a timely manner.

Patriot – Friday 120928

Announcements:

Farewell to Jenni B this Friday night, 8PM at Lyon Hall! Jenni B is moving on to pursue her CrossFit dreams in Spokane, WA. All are invited, so come on out and wish her well!

Olympic Lifting Clinic with Olympian Cara Heads on Oct 13 from 2:30-5:30.  Focus will be on the clean and jerk and snatch in a small group setting (class is limited to 10 people, so sign up fast if you are interested).  Cost is $50/person, reserve your spot here.  We had a lot of interest, so if you don’t make it into this session and are still interested, I’ll try to schedule another one.  Email erika@patriotcrossfit.com with questions.

Mark your calendars. On October 6th and 7th, TeamPCF will be competing in the 5th Annual Mid-Atlantic Hopper at CrossFit BWI. Come cheer on team competitors Pam, Ande, Liz PCF, Aaron PCF, Chris M and RJP.com, and individual competitor Jen N. Spectator tickets can be purchased in advance (at a discounted price of $10) through CrossFit BWI’s MBO website. Just click on workshops once you’re on their MBO page. In the past we’ve been known to field a large group of spectators, let’s see if we can do it again!  Parking lot tailgating anyone?

On October 14, 2012, Crossfit Old Town in Alexandria, Virginia is hosting the Fight for Mike event. This WOD is for their member, coach, and friend, Michael P. Hart who has been diagnosed with an auto immune disease and needs support for the medical costs that have accumulated.
All details on Mike’s medical condition and the WOD can be found at http://fightformike.com/. Register via the website if ou’d like to participate in the WOD at CF Old Town.

EMOTM 10 Minutes
4 Pistols/Assisted Pistols
2 Muscle ups/Transitions/Ring Dips

1 Mile Time Trial

Patriot – Thursday 120926

Mark your calendars. On October 6th and 7th, TeamPCF will be competing in the 5th Annual Mid-Atlantic Hopper at CrossFit BWI. Come cheer on team competitors Pam, Ande, Liz PCF, Aaron PCF, Chris M and RJP.com, and individual competitor Jen N. Spectator tickets can be purchased in advance (at a discounted price of $10) through CrossFit BWI’s MBO website. Just click on workshops once you’re on their MBO page. In the past we’ve been known to field a large group of spectators, let’s see if we can do it again!  Parking lot tailgating anyone?

Farewell to Jenni B this Friday night, 8PM at Lyon Hall! Jenni B is moving on to pursue her CrossFit dreams in Spokane, WA. All are invited, so come on out and wish her well!

On October 14, 2012, Crossfit Old Town in Alexandria, Virginia is hosting the Fight for Mike event. This WOD is for their member, coach, and friend, Michael P. Hart who has been diagnosed with an auto immune disease and needs support for the medical costs that have accumulated.
All details on Mike’s medical condition and the WOD can be found at http://fightformike.com/. Register via the website if ou’d like to participate in the WOD at CF Old Town.

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

3 Rounds
10 Burpee Over the Box Jumps (24/20)
10 Alternating DB Snatches (70/50) *

LII
3 Rounds
10 Burpee Over the Box Jumps (20/16)
10 Alternating DB Snatches (55/40)

LI
3 Rounds
10 Burpee Over the Box Jumps (16/12)
10 Alternating DB Snatches (45/30)

* Must alternate, meaning switch arms each snatch.

Post loads and time to comments.

Patriot – Wednesday 120926

Mark your calendars. On October 6th and 7th, TeamPCF will be competing in the 5th Annual Mid-Atlantic Hopper at CrossFit BWI. Come cheer on team competitors Pam, Ande, Liz PCF, Aaron PCF, Chris M and RJP.com, and individual competitor Jen N. Spectator tickets can be purchased in advance (at a discounted price of $10) through CrossFit BWI’s MBO website. Just click on workshops once you’re on their MBO page. In the past we’ve been known to field a large group of spectators, let’s see if we can do it again!  Parking lot tailgating anyone?

Farewell to Jenni B this Friday night, 8PM at Lyon Hall! Jenni B is moving on to pursue her CrossFit dreams in Spokane, WA. All are invited, so come on out and wish her well!

On October 14, 2012, Crossfit Old Town in Alexandria, Virginia is hosting the Fight for Mike event. This WOD is for their member, coach, and friend, Michael P. Hart who has been diagnosed with an auto immune disease and needs support for the medical costs that have accumulated.
All details on Mike’s medical condition and the WOD can be found at http://fightformike.com/. Register via the website if ou’d like to participate in the WOD at CF Old Town.

Press
1-1-1-1-1

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pullups

LII
Row 1000m
40 Thrusters (45/35)
20 Pullups

LI
Row 1000m
40 Thrusters (35/22)
30 Assisted Pullups

Post loads and time to comments.

Patriot – Tuesday 120925

Mark your calendars. On October 6th and 7th, TeamPCF will be competing in the 5th Annual Mid-Atlantic Hopper at CrossFit BWI. Come cheer on Pam, Ande, Liz PCF, Aaron PCF, Chris M and RJP.com. Spectator tickets can be purchased in advance (at a discounted price of $10) through CrossFit BWI’s MBO website. Just click on workshops once you’re on their MBO page. In the past we’ve been known to field a large group of spectators, let’s see if we can do it again!  Parking lot tailgating anyone?

EMOTM 10 Minutes
2 Squat Snatch/Hang Squat Snatch/Overhead Squat
3 Handstand Push-ups/Handstand Negatives/Push-ups

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

LII
25-20-15-10-5
DU
50-40-30-20-10
Sit-ups

LI
100-80-60-40-20
Single Unders
50-40-30-20-10
Sit-ups

Patriot – Monday 120924

 

Farewell to Jenni B this Friday night, 8PM at Lyon Hall! Jenni B is moving on to pursue her CrossFit dreams in Spokane, WA. All are invited, so come on out and wish her well!

We told you we’d give you plenty of warning, so here it is: plan on doing a Crossfit Total on Saturday. If you can’t make it Saturday, we’ll give you an opportunity to make it up, probably on Monday. Today’s heavy singles are a good opportunity for you to take an attempt at a new one rep max squat in preparation.

For those of you that don’t know, or haven’t done one before, CFT is the combination of your 1RM (on that day) squat, press and deadlift. It will give you a good baseline for calculating percentages for the next strength cycle, so we’d really like everyone to participate if possible. Questions?

Squat
1-1-1-1-1 (Focus on 2 very heavy single at or just above your previous 1RM)

5 Rounds:
5 Squat Clean Thrusters (135/95)
10 Burpees

LII
5 Rounds:
5 Squat Clean Thrusters (95/65)
10 Burpees

LI
5 Rounds:
5 Squat Clean Thruster (65/42)
10 Burpees

Post loads and time to comments.

Patriot – Sunday 120923

Snatch
1-1-1-1-1-1-1

3 Rounds
Run 400m
30 Push-ups
30 Russian KB Swings (70/53)

LII
3 Rounds
Run 400m
20 Push-ups
20 Russian KB Swings (70/53)

Li
3 Rounds
Run 400m
20 Knee Push-ups
20 Russian KB Swings (53/35)

Post loads and time to comments.

Patriot – Saturday 120922

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

 

RX’d Level II Level I
Five rounds (Each round for time):
5 Power Clean (135/95)
10 Front Squats (135/95)
5 Push Jerks (135/95)
20 Pull-ups
Rest 90 seconds between each round
5 Rounds (Each round for time):
5 Power Clean (95/65)
10 Front Squats (95/65)
5 Push Jerks (95/65)
10 Pull-ups
Rest 90 seconds between each round
5 Rounds (Each round for time):
5 Power Clean (65/42)
10 Front Squats (65/42)
5 Push Jerks (65/42)
10 Assisted Pull-ups
Rest 90 seconds between each round
Bitnami