Potomac – Friday 131101

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Potomac and Patriot CrossFit will be doing the Adaptive Alliance Workout of the Day on Saturday to support the 2nd Annual Working Wounded Games at CrossFit Rubicon. You can get more details on the WOD, the competition, and how you can support these terrific athletes here.

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Come join us at CrossFit Kids this Sunday, November 3, 2013 at Patriot CrossFit! Class starts at 11:45am. Sign up here!

Info on our PCF Barbell Club here.

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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 V-Situp
Alt: 3 Ring Row Drill/3 Divebomber

RX’d Level II Level I
EMOTM 10 Min
5-10s Back Lever
5-10s Ring L-Sit

AMRAP 15 Min:
20/12 Toes to Bar (Men/Women)
Run 400m
Rest 1 minute

EMOTM 10 Min
5-10s Ring Inversion
5-10s Box L-Sit

AMRAP 15 Min:
12/8 Toes to Bar (Men/Women)
Run 300m
Rest 1 minute

EMOTM 10 Min
5-10s Box Handstand
5-10s Box Tuck Sit

AMRAP 15 Min:
12/8 Toes to Wherever (Men/Women)
Run 200m
Rest 1 minute

Post rounds plus reps to comments..

Patriot – Friday 131101

Potomac and Patriot CrossFit will be doing the Adaptive Alliance Workout of the Day on Saturday to support the 2nd Annual Working Wounded Games at CrossFit Rubicon. You can get more details on the WOD, the competition, and how you can support these terrific athletes here.

Come join us at CrossFit Kids this Sunday, November 3, 2013 at Patriot CrossFit!  Class starts at 11:45am.  Sign up here!

EMOTM 10 Minutes
2 Thrusters
5 TTB

AMRAP 7 Minutes
3 Renegade Row Man Makers (35s/25s)
10 DB Box Step Ups (24in/20in)

LII
AMRAP 7 Minutes
3 Renegade Row Man Makers (30s/20s)
10 DB Box Step Ups (24in/20in)

LI
AMRAP 7 Minutes
3 Renegade Row Man Makers (15s/10s)
10 DB Box Step Ups (20in/16in)

Patriot – Thursday 131031

Happy Halloween!

Potomac and Patriot CrossFit will be doing the Adaptive Alliance Workout of the Day on Saturday to support the 2nd Annual Working Wounded Games at CrossFit Rubicon. You can get more details on the WOD, the competition, and how you can support these terrific athletes here.

Come join us at CrossFit Kids this Sunday, November 3, 2013 at Patriot CrossFit! Class starts at 11:45am. Sign up here!

CrossFit Teens at Patriot CrossFit is cancelled today, October 31, 2013

Snatch
3-3-3-3

10 Shoulder to Overhead (185/125)
20 Burpees
30 KB Swings (53/35)
40 Pull-ups
50 Air Squats
40 Sit-ups
30 KB Lunges (53/35)
20 Chest to Bar Pull-ups
10 Shoulder to Overhead (135/95)

LII
10 Shoulder to Overhead (135/95)
20 Burpees
30 KB Swings (53/35)
30 Pull-ups
50 Air Squats
40 Sit-ups
30 KB Lunges (53/35)
10 Chest to Bar Pull-ups
10 Shoulder to Overhead (115/75)

LI
10 Shoulder to Overhead (95/65)
20 Burpees
30 Russian KB Swings (53/35)
30 Assisted Pull-ups
40 Air Squats
30 Sit-ups
20 KB Lunges (53/35)
20 Pull-ups/Assisted Pull-ups
10 Shoulder to Overhead (65/42)

Potomac – Thursday 131031

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Potomac and Patriot CrossFit will be doing the Adaptive Alliance Workout of the Day on Saturday to support the 2nd Annual Working Wounded Games at CrossFit Rubicon. You can get more details on the WOD, the competition, and how you can support these terrific athletes here.

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Come join us at CrossFit Kids this Sunday, November 3, 2013 at Patriot CrossFit! Class starts at 11:45am. Sign up here!

CrossFit Teens at Patriot CrossFit is cancelled today, October 31, 2013

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We’ve talked about the importance of rest days and how your body needs them in order to recover and get stronger. If you’ve missed those blogs…rest. Rest is good and helps when paired up with CrossFit. CrossFit 3-5 days a week, rest 2. So what do you do on a rest day? Are you to exercise at all? Well, that’s up to you! I obviously wouldn’t do anything vigorous, because then you aren’t really “resting.” This doesn’t mean you have to do nothing at all, but there is such thing as “active recovery/rest.” This could be going on a mild/medium hike, hopping on your road bike or beach cruiser, swim, walk, and even mobility. I try to do some mobility and something active/sports on my rest days, especially now taking advantage of this nice weather before it gets too cold. It’s important to do something that makes you happy and gets you moving a little bit.

So lets take a little poll: What does a rest day mean to you?
a) doing absolutely nothing – walking to the mailbox is pushing it.
b) active recovery – hike, swim, bike, other______.
c) stretch/mobilize
d) play a sport
e) other

-MariaPCF
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Check out our CrossFit Kids program at Potomac and Patriot CrossFit here!

Info on our PCF Barbell Club here.

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Warmup: EMOTM 8 Min
3 Snatch Balance
3 Situp to Straddle
Alt: 3 Strict Chinup/3 Diamond Pushup

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

21-15-9
Front Squat, 95/65
Hand Release Pushup

Power Clean
1-1-1-1

18-12-6
Front Squat, 75/55
Pushup

Power Clean
1-1-1-1-1-1

18-12-6
Front Squat, 55/35
Knee Pushup

Post loads and time to comments..

Potomac – Wednesday 131030

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Working Wounded Games goes this Saturday, 2 November, at CrossFit Rubicon. More info and donation opportunities here!!

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Tis’ the season to bring in new little crossfitters!! Congratulations to Coach Mike on the birth of his daughter Eloise and Coach Kris on the birth of her baby boy Tyler. We are all very excited for you and your families! We have all watched Coach Kris with awe as she came to the daily workouts up to a few days before Tyler came into this world! It’s very inspiring for many newly pregnant athletes as they are starting the same journey she just went through.

Many people wonder if Crossfitting while pregnant is safe. I have seen many Crossfit mama-to-be’s have extremely successful births – in fact, I haven’t come across any moms who have experienced problems. I’ve recently talked to one of our newly pregnant members and she told me how she pushed through a workout and she was very exhausted afterwards. She wondered if maybe she pushed it too hard. Later that day she had an appointment for a regular check-up and the doctor couldn’t believe how active and healthy the baby was! She was very happy to hear that obviously, and that gave her the confidence to keep coming. Just ask Coach Kris, Coach Erika, or any others and I’m sure they will tell you how it was for them. They both have been Crossfitting or have been doing other vigorous activities before they became pregnant, so their body handled just fine. So what if you’re a beginner and now pregnant? Go light in the workouts and work at your own pace, not trying to overdo it. Sometimes there will be complications during a pregnancy, and in which case, working out strenuously will be not be advised, but that is a case-by-case situation.

Obviously you are going to have to change up the routine a little bit, especially once you start growing more. You really have to pay attention, do what feels okay and just avoid things that don’t. As most of you know, the coaches here know how to substitute the exercises in any workout. Those of who have been Crossfitting for some time, will need to know that they cannot compare themselves to how they were performing prior to having a bun in the oven. However, after the birth I’m sure you will be killing the workouts even more so…I mean think about it – 9 months of weighted EVERYTHING!

Crossfitmom.com is a great resource for all you preggo cf’ers out there! They have a fact page that lists some benefits of Crossfitting while pregnant as well as some “Do’s and Don’ts” for each trimester and substitute exercises. From what I have seen, Crossfit will help you stay healthy and feeling better during your pregnancy. -MariaPCF
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Warmup: EMOTM 8 Min
3 Cluster
3 V-Situp
Alt: 3 Ring Row Drill/3 Divebomber

RX’d Level II Level I
Push Press
4x1x90%

3 Rounds for time:
15 Burpee to 45/25 lbs plate
15 Overhead Lunge, 45/25
50 Double Under

Push Press
1-1-1-1

3 Rounds for time:
15 Burpee to 25/15 lbs plate
15 Overhead Lunge, 25/15
30 Double Under

Push Press
1-1-1-1-1-1

3 Rounds for time:
10 Burpee to 15/10 lbs plate
10 Overhead Lunge, 15/10
50 Single Under/Running Man

Post loads and time to comments..

Patriot – Tuesday 131029

EMOTM 10 Minutes
1 Hang Squat Snatch + 1 Overhead Squat
2 Muscle-ups

Row 1000m
4 Rounds
5 Deadlifts (275/185)
10 Over the Box Jumps (24/20)
200m Farmer’s Carry (45/30)

LII
Row 1000m
4 Rounds
5 Deadlifts (185/125)
10 Over the Box Jumps (24/20)
200m Farmer’s Carry (35/25)

LI
Row 750m
4 Rounds
5 Deadlifts (135/95)
10 Over the Box Jumps (20/16)
200m Farmer’s Carry (20/15)

Potomac – Tuesday 131029

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Had two questions passed to one of my coaches that I want to address:

1) “Can we do more longer METCONs during the week in order to get more cardio to burn off those trouble spots.”

For those of you who have been training with us for a while, you will know that I feel very strongly about this subject. Government and the mass media that caters to their every whim have attempted to propagandize the public with the idea that “if calories in are less than calories out, you lose weight.”

This is abject bullshit.

The body is not a bomb calorimeter. The complexity of the human body is well beyond a single variable, but every major media outlet and the experts (i.e., either idiots or con men) that support said bullshit are rewarded handsomely by the US government, food and supplement companies, and drug companies. So there’s more money in selling bullshit than selling health.

More here from Taubes (here and here) and Mark Sisson (here, here, and here)

2) “Can we change the lifting days up to accommodate people that have to miss a single day every week, so they’re missing squats on Mondays, shoulder to overhead on Wednesdays, etc?”

No. We implement every kind of incentive we can think of to keep people coming longer (over a period of years) and more often (visits per week). Said another way, we charge much less for somebody that has been with us since 2008 and comes 5-6x/week than somebody that joined last week and comes 9x/month.

Why? This is where we see the max benefit for clients, so we want to incentivize that behavior. I get that people have commitments that they cannot get out of. Work, kids, school, etc, make demands on us that we can’t change easily. So I wish I could cater to folks that can’t make it in often and still get in the big lifts.

However, 1) if I do that for one person I have to do that for everybody and 2) we’re building CrossFitters, not powerlifters. So if you’re not great at power lifting or oly lifting, but you’re a at a lot of other stuff, that’s better than sucking at everything and when your life chills out a little you can show up for squat day. -Brian PCF

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Next delivery day to Potomac CrossFit from Heritage Hollow Farms (formerly Mount Vernon Farms) is Thursday. Orders need to be in NLT 1pm on Tuesday. .
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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Hip Raise
Alt: 3 Strict Toes to Bar/3 Diamond Pushup

RX’d Level II Level I
EMOTM 10 Min
1 Max Height BJ
5-10s Handstand

AMRAP 16 Min
20/10 CTB Pullup (Men/Women)
Row 20 cal
Rest 1 minute

EMOTM 10 Min
1 Max Height BJ
5-10s Band Assisted Handstand

AMRAP 16 Min
20/10 Pullup (Men/Women)
Row 16 cal
Rest 1 minute

EMOTM 10 Min
1 Max Height BJ
5-10s Box Assisted Handstand

AMRAP 16 Min
20/10 Assisted Pullup (Men/Women)
Row 12 cal
Rest 1 minute

Post rounds plus reps to comments..

Patriot – Monday 131028

Squat
5-5-5-5

AMRAP 5 Min
10 Pull-ups
15 Wallballs (20/14 to 10ft)
Rest 3 Minutes
AMRAP 5 Min
5 Burpees
10 Kettlebell Swings (70/53)

LII
AMRAP 5 Min
5 Pull-ups
15 Wallballs (16/8 to 10ft)
Rest 3 Minutes
AMRAP 5 Min
5 Burpees
10 Russian Kettlebell Swings (70/53)

LI
AMRAP 5 Min
10 Assisted Pull-ups
15 Wallballs (16/8 as high as you can go)
Rest 3 Minutes
AMRAP 5 Min
5 Burpees
10 Kettlebell Swings (53/35)

Potomac – Monday 131028

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Overcoming chronic and/or acute back pain:

Over the past two years, I have helped many PCF athletes with low back issues. These athletes asked that I put something together for all to read. The following information covers three important and what I see as interdependent topics:
• Causes of low back pain
• Maintenance
• Proactive recovery techniques

Understanding these three areas can help prevent future injuries and allow athletes to resume training at a higher intensity.

The below information combines my personal experience with the advice of physical therapists, orthopedic surgeons, and neurosurgeons.

Additionally, I included tips from published articles in The Crossfit Journal and The National Strength and Conditioning Journal.

Causes of Low Back Pain
How many of you have said this before? “It feels like my back ‘goes out’ every six months or so.”

Doctors, regardless of their specialty, would probably argue that most low back pain is muscular in nature, likely temporary, and can be avoided. The basic prescription is rest, anti-inflammatory medication, muscle relaxers,and physical therapy. Doctors prescribe physical therapy to strengthen the muscles around the low back to regain full mobility. Emphasis, however, is not always placed on proper form when doing these movements.

You, as the patient, may feel like you are being shrugged off. Trust me, I know where you are coming from. Doctors take this approach because, unless you have experienced blunt force trauma to the low back, your body will typically heal itself without much intervention. Sometimes it takes years, and sometimes it takes months, weeks, or days, but if you stop doing movements that hurt you, you will heal, and return to a “new normal”.

Instead of stopping a desired exercise routine completely, the goal is to take as much pressure off the low back muscles as possible during a workout. One accomplishes this by opening up the hips, strengthening the core, and lifting with proper technique. Most recurring acute low back issues are caused by tiny micro-tears of muscles around the spine.

Micro-tears can be just as bad, if not worse, as slipping a disc. Those tiny muscles are directly surrounding the spine and used in nearly every movement you make. Here’s how I recovered from a discectomy of the L5-S1 and frequent muscle strains, without changing Crossfit training as my main source of fitness.

Maintenance

It’s important to understand that any type of back strain will require modification and scaling of many movements. Although muscles heal, they will always be slightly different than they were before. Embrace the change, and stop comparing yourself to what you could do before. You are working with a “new normal.”

First and foremost, warming-up before a WOD is essential. Stretching and rolling-out in between and after a WOD is also very important.

I recommend stretching in this order to maximize the effects of your workout. Think of your anterior and posterior chains as a lever system. If the anterior chain is tight and shortened, then your posterior chain is also tight but elongated. The intent of stretching the anterior chain first is to give you some slack in the posterior chain so that you can make the stretch more effective:

Stretching:
• Quads (wall stretch) http://www.youtube.com/watch?v=gUUWeZtRklY
• Psoas stretch: http://www.youtube.com/watch?v=yfswfLuW_tI The psoas is right next the lower abs. It is just as important to stretch this out as it is the quad. These two stretches usually help open up your hips to take pressure off your back.Hamstrings (hurdler stretch or with a band)
• Back Stretch: http://www.youtube.com/watch?v=14CyUzNOtQo This is great to open up the spine
• Figure-4 (with or without a strap)
*I would stretch, at a minimum, before and after every WOD. If you can find a few minutes to stretch first thing in the morning and at night, that helps a lot too!

Rolling out (same anterior and posterior theory applies):
• Great link with explanation and videos http://smr.networkfitness.com/smr-categories/
• Quads
• IT Band
• Lats
• Thoracic Spine
• Bottoms of your feet http://www.youtube.com/watch?v=q09syIQHvUM (52 seconds in)

Other
• Ice your lower lumbar region after workouts. This cannot be stressed enough. Twenty minutes, twice a day after workouts, will stop inflammation and allow you to maintain consistency in your workouts.
• Slow down your intensity during workouts from 5th gear to about 3rd gear so that you can move properly with an engaged core.
• Supermans are great too as long as you do them correctly. http://www.youtube.com/watch?v=bF-FCOrAXMc (do about 2-3 sets of 10 each side)
• Try to stay off your stomach while sleeping. Sleep on your side with a pillow between your legs or sleep on your back with a pillow under your legs on a firm mattress.
• Nerve flossing is another good technique: http://www.youtube.com/watch?v=UoUqfOGuEOU

Proactive recovery techniques
– Limit heavy squat snatch or squat cleans, and focus on the power positions.
– No max weight on back/front squats and snatch balance, instead do more reps with less weight. Focus on form!
Deadlift and OHS as normal but exercise caution with heavy weight. Focus on form, err on the side of caution, and do not overload the weight. The same applies to WODs with running and box jumps. Slow it down and try step-ups to avoid any jarring motion to the back.

Core Strength:
1. Planks (front and side) (Try and get to 1 minute on front and 30 seconds on each side)
2. Bird-Dogs (10-20 each side) http://www.youtube.com/watch?v=3KiN9CAqvFY
3. Cat Exercise (5-15 Reps) http://www.youtube.com/watch?v=zzNJP_SgHRc
4. Bridges (5-15) http://www.youtube.com/watch?v=yOPkM2pzznc
5. Lateral walk on treadmill (work up to 3 min each side whenever you can on a treadmill) http://www.youtube.com/watch?v=hpBubdBn68w

If you do these movements once a day before working out or at home, you should be on your way to a strong low back. Muscle fatigue, whether under heavy load or just bodyweight, is what ultimately contributes to poor form, leading to injury. So, if you are trying to find that “safe” training zone for the next month or so, target those stabilizer muscles in order to maintain good strength and form in your movements. From there, you will want to continue with the lighter weights and work towards higher intensity.
–MikePCF
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Next delivery day to Potomac CrossFit from Heritage Hollow Farms (formerly Mount Vernon Farms) is Thursday. Orders need to be in NLT 1pm on Tuesday. .
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Warmup: EMOTM 8 Min
3 Snatch Balance
3 Situp to Straddle
Alt: 3 Ring Row Drill/3 Divebomber

RX’d Level II Level I
Front Squat
3-3-3-3-3

3 Rounds for time:
15 Ring Dips
15 Hang Power Clean, 95/65
Run 300m

Front Squat
3-3-3-3-3

3 Rounds for time:
15 Assisted Ring Dips
15 Hang Power Clean, 75/55
Run 300m

Front Squat
3-3-3-3-3-3

3 Rounds for time:
15 Pushup
15 Hang Power Clean, 55/35
Run 200m

Post loads and time to comments..

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