Potomac – Sunday 131201

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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 Bridge Up
2 Weighted Pullup

Four Rounds for time:
5 Power Clean, 135/95
15 Pullup
30 Row (cal)

EMOTM 10 Min
5-10s Bridge Up
2 Weighted Pullup

Four Rounds for time:
5 Power Clean, 95/65
10 Pullup
25 Row (cal)

EMOTM 10 Min
5-10s Table Top
2 Strict Pullup

Four Rounds for time:
5 Power Clean, 75/55
10 Assisted Pullup
20 Row (cal)

Post lowest weighted pullup load and time to comments..

Patriot – Sunday 131201

Press
3-3-3-3-3

AMRAP 10 Minutes:
10 Push ups
10 KB Swings (53/35)
10 Goblet Lunges (53/35)

LII
AMRAP 10 Minutes:
7 Push ups
10 Russian KB Swings (53/35)
10 Goblet Lunges (53/35)

LI
AMRAP 10 Minutes:
10 Knee Push ups
10 KB Swings (35/25)
10 Goblet Lunges (35/25)

Patriot – Saturday 131130

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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

“Nutts”
10 Handstand push-ups
15 Deadlift (250/175)
25 Box jumps (30/27)
50 Pull-ups
100 Wallballs (20/14)
200 Double-unders
Plate Run 400m (45/25)

LII
5 Handstand push-ups
15 Deadlift (205/135)
25 Box jumps (27/24)
30 Pull-ups
100 Wallballs (14/8)
100 Double-unders
Plate Run 400m (45/25)

LI
10 Handstand Negatives/Holds
15 Deadlift (155/105)
25 Box jumps (24/20)
30 Assisted Pull-ups
60 Wallballs (14/8)
200 Single unders
Plate Run 400m (45/25)

Potomac – Saturday 131130

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Normal schedule today except for no free class at 11:30am.

“Coe”

RX’d Level II Level I
Ten Rounds for Time:
10 Thruster, 95/65
10 Ring Pushup
Ten Rounds for Time:
10 Thruster, 75/55
5 Ring Pushup
Ten Rounds for Time:
10 Thruster, 55/35
10 Pushup

Post time to comments..

Potomac – Thursday 131128

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Thursday: 0830 and 0930 at Potomac only.

Friday: 0830 and 0930 at Patriot only.

Saturday: Back on normal schedule.

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Warmup: EMOTM 8 Min
3 Snatch Balance
3 Situp to Straddle
Alt: 3 Strict Toes to Bar/3 Planche Pushup

This is a two person team WOD. One athlete working at a time, break up however you want.

RX’d Level II Level I
50 Power Snatch, 95/65
50 Box Jump, 30/24
10 Rope Climb, 15’
30 Power Clean, 115/85
30 Box Jump
8 Rope Climb
20 Deadlift, 295/205
20 Box Jump
6 Rope Climb
50 Power Snatch, 75/55
50 Box Jump, 24/20
10 Rope Climb, 10’
30 Power Clean, 95/75
30 Box Jump
8 Rope Climb
20 Deadlift, 235/165
20 Box Jump
6 Rope Climb
50 Power Snatch, 55/35
50 Box Jump, 20/16
10 Rope Pull to Standing
30 Power Clean, 75/55
30 Box Jump
8 Rope Pull to Standing
20 Deadlift, 165/145
20 Box Jump
6 Rope Pull to Standing

Post time to comments..

Potomac – Wednesday 131127

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Normal schedule at Potomac and Patriot today until evening.

Potomac Wednesday evening: 1645 and 1745

Patriot Wednesday evening: 1630 and 1730

Thursday: 0830 and 0930 at Potomac only.

Friday: 0830 and 0930 at Patriot only.

Saturday: Back on normal schedule.

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Pullups, toes-to-bar, knees-to-elbows, and muscle ups could be your hands worst nightmare…especially when they are in high reps! It’s common for the hands to tear open where you have calluses built up. So how do you care for your hands when you get a rip? I’ve had my fair share of holes in my hands and can tell you what has always worked for me to get my hands back in action for another WOD.

After the workout, remove the excess skin by either ripping toward the tear (ripping away from the tear will cause it to rip more) or with scissors. Then I always found it best to hold your hands under cold water. It stings like hell, but if you hold it there long enough, the pain will go away. Wait for the pain to go away. Stretch your hands, run under water again. If you do this, you will think I am playing a sick joke on you because it definitely does not feel good. However, just do it. When you get home, pour hydrogen peroxide on it to get any gross bacteria out, then top with neosporin and a bandage. Keep it covered for a bit, but make sure to let it breathe at some point. Repeat the appliance of neosporin and letting it breathe for the next couple of days.

So, now you know what I do if this happens to me. Hope it helps those of you who take off a week of CrossFit when you rip your hands. (Keep in mind, you can still come and we can sub out exercises if necessary – don’t skip because of a blister on your hands).

CrossFit Vets- any other recommendations for hand care? How about preventative care? – MariaPCF
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Warmup: EMOTM 8 Min
3 Cluster
3 V-Situp
Alt: 3 Strict Chinup/3 Divebomber

RX’d Level II Level I
Press
1-1-1-1-1

AMRAP 12 Min
6 Pistol
18/12 Hand Release Pushup
100’ Farmer’s Carry, .25/.20xBW

Press
1-1-1-1-1

AMRAP 12 Min
6 Assisted Pistol
12/6 Hand Release Pushup
100’ Farmer’s Carry, .20/.15xBW

Press
1-1-1-1-1

AMRAP 12 Min
12 DB Lunge, .15/10xBW
18/12 Knee Pushup
100’ Farmer’s Carry, .15/.10xBW

Post load and rounds and reps to comments..

Patriot – Wednesday 131127

Thanksgiving schedule update: 1830 and 1930 cancelled on Wednesday, Nov 27.  0830 and 0930 ONLY AT POTOMAC on Thursday, Nov 28.  0830 and 0930 ONLY AT PATRIOT on Friday, Nov 29.

Clean and Jerk
2-2-2-2

“Jackie”
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

LII
Row 750m
35 Thrusters (45/35)
20 Pull-ups

LI
Row 750m
35 Thrusters (35/22)
20 Assisted Pull-ups

If you are scaling, the goal is to scale in such a way that you finish in 6-8 Minutes

Potomac – Tuesday 131126

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For folks that are looking for weight loss as their primary goal, we do a “modified” Paleo Diet. In this model, we remove all starchy carbs (think sweet potatoes, carrots, rutabaga, etc) except for a fist size portion in their post WOD meal. We encourage as much meat (especially fatty meat) as they like, and in addition to the removal of grains, dairy, legumes, and sugar, we eliminate nuts and fruit.

A lot of people get a bit peeved when they hear this. They seem to be able to deal with the new diet fairly well, but eliminating fruit and nuts pushes them over the edge. The issue with fruit and nuts is that they are both significant doses of sugar.

Usually the next question I get is “but what do I snack on?!?!?!?!” I have a few answers to this:

1) Meat and veggies. In this version of Paleo there is no such thing as a “snack”. There is just bigger meals and smaller meals. These meals include meat and veggies.

2) Don’t snack, eat more at meals. If you’re hungry between meals, eat more at your meals. #mindsplosion.

3) The reason you have a hard time giving this up is that your body currently runs on sugar and these are “Paleo Delivery Vehicles” for sugar. Progress = Compliance. -Brian PCF
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PCF Paleo Challenge will kick off on 11 January. Stay tuned for early bird registration in December on our FB Page and blog.

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

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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Hip Raise
Alt: 3 Ring Row Drill/3 Diamond Pushup

RX’d Level II Level I
EMOTM 10 Min
2 Muscle Up
5-10s Handstand

Four rounds for reps:
3 minutes of work, one minute of rest
20 KB Swing, 70/53
AMRAP (cal) Row

EMOTM 10 Min
2 Chest to Ring False Grip Pullup
5-10s Band Assisted Handstand

Four rounds for reps:
3 minutes of work, one minute of rest
20 KB Swing, 53/35
AMRAP (cal) Row

EMOTM 10 Min
2 Strict Pullup
5-10s Box Assisted Handstand

Four rounds for reps:
3 minutes of work, one minute of rest
20 DB Swing, 35/20
AMRAP (cal) Row

Post total muscle ups/CTB pullups and total calories to comments..

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