Potomac – Monday 130701

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Mid Atlantic Affiliates for Hope goes 6 July on the National Mall!!!

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We”re going to get our first Grass Fed, Pasture Raised beef, chicken and pork delivery at Potomac CrossFit on 21 July from Mount Vernon Farm.

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I know growing up and watching and playing sports, commentators and coaches talked a lot the “intangibles” that athletes brought to their game. I played baseball up to the Division 1 level (which makes me a baseball player, not an athlete) and thought I had a good handle on the intangibles of being a winning athlete: good attitude and hard work.

I think the pokies online same things will get you a measure of success in CrossFit, but I don’t know how much those factors have to do versus consistent training, nutrition, sleep, managing stress, and if you did a good job picking your parents.

I’m pretty sure you need a good attitude and you need to work hard to be the best CrossFit athlete you can be, but I think there’s more “tangible” than “intangible.” What do you think? -Brian PCF
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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 V-Situp
Alt: 3 Strict Knees to Elbows/3 Divebomber

RX”d Level II Level I
High Bar Back Squat
5-5-5

AMRAP 12 Minutes:
Row 700m
30 Wallball, 20@10’/14@9’
15/10 Ring Dips (Men/Women)

 High Bar Back Squat
5-5-5

AMRAP 12 Minutes:
Row 600m
25 Wallball, 14@10’/14@8’
10/6 Ring Dips (Men/Women)

 High Bar Back Squat
5-5-5-5-5

AMRAP 12 Minutes:
Row 500m
20 Wallball, 14@9’/8@8’
15/10 Pushups

Post loads and rounds plus reps to comments..

Potomac – Sunday 130630

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Mid Atlantic Affiliates for Hope goes 6 July on the National Mall!!!

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Join us for our CrossFit Kids class this Sunday, June 30th, at 11:45am. Click here to sign up!

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Warmup: EMOTM 8 Min
3 Cluster
3 Situp to Straddle
Alt: 3 Ring Row Drill/3 Planche Pushup

RX’d Level II Level I
EMOTM 10 Min
5-10s Tuck Back Lever
5-10s Handstand

AMRAP 16 Min
8 Pullup
10 Power Clean, 135/95
12 Box Jump Over, 24/20
Rest 30 seconds

 EMOTM 10 Min
5-10s Tuck Ring Inversion
5-10s Assisted Handstand

AMRAP 16 Min
6 Pullup
10 Power Clean, 95/65
12 Box Jump Over, 20/16
Rest 30 seconds

 EMOTM 10 Min
3 Knees to Wherever
5-10s Box Handstand

AMRAP 16 Min
8 Assisted Pullup
10 Power Clean, 75/55
12 Box Jump Over, 16/12
Rest 30 seconds

Post rounds plus reps to comments..

Potomac – Saturday 130629

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Mid Atlantic Affiliates for Hope goes 6 July on the National Mall!!!

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Join us for our CrossFit Kids class this Sunday, June 30th, at 11:45am. Click here to sign up!

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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Hip Raise
Alt: 3 Kipping Pullup/3 Divebomber

RX’d Level II Level I
For Time:
Run 400m
5 Rope Climb, 15’
25 Overhead Squat, 95/65
Run 800m
25 Overhead Squat
5 Rope Climb, 15’
Run 400m
 For Time:
Run 400m
3 Rope Climb, 15’
25 Overhead Squat, 75/55
Run 800m
25 Overhead Squat
3 Rope Climb, 15’
Run 400m		 For Time:
Run 400m
5 Rope Pulls to Standing
25 Overhead Squat, 55/35
Run 800m
25 Overhead Squat
5 Rope Pulls to Standing
Run 400m

Post time to comments..

Potomac – Friday 130628

 

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Athlete Profile: Nina M.

Hometown: North Haven, CT

PCF: When did you start with PCF?
August 2011

PCF: Favorite WOD
Fight Gone Bad

PCF: Least Favorite WOD
Hmm, anything with excessive running

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
I played high school lacrosse and then transitioned to typical gym workouts in college and kept that up at Gold”s for years. There was a lot of treadmill and light weight lifting, it was so awful!

PCF: Talk to us about your thoughts after completing your first WOD.
This was hard and it hurt and I want to do it again tomorrow and everyday after that! And I need to buy some lululemon to fit in!

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
I am RXing things I could barely complete at level 1 in the beginning. I remember painfully slow burpees and box jumps that have really become much faster and easier to cycle. There are still movements that I work on improving and it”s that drive to get better that pushes me to show up and work!

PCF: Favorite CF/PCF moments you’d like to share?
1st pull-up (and they still don”t look that great, and are not online casino really even plural yet) – but that was by far the best moment! Every PR or newly RXed workout is awesome and I want to keep pushing to get more!

PCF: Any advice for our newbies?
Keep showing up, keep working at the things that suck – it will get easier!! Make friends – it”s far easier to suffer through an awful workout if you can try to catch up to them or just complain about the miserableness after!

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
Obviously have to support the Italians – Pete! No other coach will talk to you about his pasta cheat days!
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Mid Atlantic Affiliates for Hope goes 6 July on the National Mall!!!

____________________________________

Join us for our CrossFit Kids class this Sunday, June 30th, at 11:45am. Click here to sign up!

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Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Ring Row/5-10s Handstand

RX”d Level II Level I
EMOTM 10 Min
3 Behind the Neck Push Jerk
3 Muscle UpsAMRAP 18 Min
5 Burpees
10 Toes to Bar
30 Double Unders
Rest 1 Minute		 EMOTM 10 Min
3 Behind the Neck Push Jerk
1 Muscle UpsAMRAP 18 Min
4 Burpees
8 Toes to Bar
20 Double Unders
Rest 1 Minute		 EMOTM 10 Min
3 Behind the Neck Push Jerk
3 Ring DipsAMRAP 18 Min
4 Burpees
8 Toes to Wherever
30 Single Unders/Running Man
Rest 1 Minute

Post Push Jerk load, total Muscle Ups, and rounds plus reps to comments..

Potomac – Thursday 130627

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Mid Atlantic Affiliates for Hope goes 6 July on the National Mall!!!

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Summer is here! Finally pools are open, BBQ’s every weekend, and VACATIONS. Hopefully during all this fun you can keep your priorities straight and still hit the gym and stay on track with your diet, even on vacation (of course drinking and froyo is assumed on vaca too – but ya gotta balance it out a little!). With crossfit constantly growing, boxes are popping up everywhere which is pretty awesome (since I know you are all just dying to workout while you are on vacation!) It’s fun to be part of a community where you can walk into another crossfit gym and know that there are going to be cool people and a good workout. Here is the link for the CrossFit Affiliate Map.

If you are traveling where there aren’t any affiliates or maybe you just don’t have the time to get into one and need to kick a quick workout, there are plenty of workouts you could do at home. Some exercises could include running or sprints, air squats, jump rope, sit ups, pushups, handstands/HSPU, broad jumps, lunges, burpees, and hollow rocks to name a few. As far as reps go, you could do a 21-15-9, tabata, 50-40-30-20-10, rounds for time, amraps, with as many movements as you want. If you’re looking for a shorter one then do two exercises. If you’re looking for a longer workout- 4 exercises…(or run…that always slows me down).

Happy Summer! – MariaPCF
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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Situp to Straddle
Alt: 3 L-Pullup/3 Planche Pushup

RX’d Level II Level I
Power Snatch
4x1x90%

For Time:
5 Squat Clean, 155/105
30 Kettlebell Swing, 53/35
30 Wallball, 20@10’/14@9’
20 Kettlebell Swing
20 Wallball
10 Kettlebell
10 Wallball
5 Squat Clean, 155/105

 Power Snatch
1-1-1-1

For Time:
5 Squat Clean, 115/85
30 Russian Kettlebell Swing, 53/35
30 Wallball, 14@10’/8@9’
20 Russian Kettlebell Swing
20 Wallball
10 Russian Kettlebell
10 Wallball
5 Squat Clean, 115/85

 Power Snatch
1-1-1-1-1-1

For Time:
5 Squat Clean, 75/55
30 Dumbbell Swing, 30/20
30 Wallball, 8@9’/8@8’
20 Kettlebell Swing
20 Wallball
10 Kettlebell
10 Wallball
5 Squat Clean, 75/55

Post loads and rounds plus reps to comments..

Patriot – Thursday 130627

Snatch
1-1-1-1-1

3 Rounds
20 KB Swings (70/53)
Run 400m
15 Ring Dips
Run 200m

Level II
3 Rounds
20 Russian KB Swings (70/53)
Run 400m
10 Ring Dips
Run 200m

Level I
3 Rounds
20 Russian KB Swings (53/35)
Run 400m
15 Push-ups
Run 200m

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