Patriot – Saturday 140201

Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.  Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008

“Nate”
20 Minute AMRAP
2 Muscle Ups
4 HSPU
8 Kettlebell Swings (70/53)

LII
20 Minute AMRAP
1 Muscle Up
2 HSPU
8 Russian Kettlebell Swings (70/53)

LI
20 Minute AMRAP
4 Pull ups/Assisted Pull ups
2 HSPU Negatives or 4 Seated DB Press
8 Kettlebell Swings (53/35)

Potomac – Saturday 140201

1546206_733059416707104_287230359_n

Today we’re going to throw away the lost and found. Claim your stuff!
____________________________

Massage
Meat delivery from Heritage Hollow Farm goes next Thursday, February 6th.
Register for the CrossFit Games Open and join the Potomac CrossFit Team!!!
____________________________

Kids ages 5-12 are welcome to join us for CF Kids class this Sunday 2/2 and next Sunday 2/9 at 12pm!! Class will be held at Patriot Crossfit for 30 minutes.

More information is available here.

Plan on bringing your kid(s)?

____________________________

“Strange”*

RX’d Level II Level I
Eight rounds for time:
Row 500m
11 KB Weighted Pullup, 53/35
11 KB Suitcase Lunge, 53/35
11 KB Thruster, 53/35
Eight rounds for time:
Row 400m
11 Strict Pullup
11 DB Suitcase Lunge, 40/25
11 DB Thruster, 40/25
Eight rounds for time:
Row 350m
11 Assisted Pullup
11 DB Suitcase Lunge, 30/20
11 DB Thruster, 30/20

Post time to comments. *Original “Strange” 600m run..

Potomac – Friday 140131

1560407_733059473373765_2004114231_n

Saturday we’re going to throw away the lost and found. Claim your stuff!
____________________________

Massage
Meat delivery from Heritage Hollow Farm goes next Thursday, February 6th.
Register for the CrossFit Games Open and join the Potomac CrossFit Team!!!
____________________________

Kids ages 5-12 are welcome to join us for CF Kids class this Sunday 2/2 and next Sunday 2/9 at 12pm!! Class will be held at Patriot Crossfit for 30 minutes.

More information is available here.

Plan on bringing your kid(s)?

____________________________

Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Ring Row Drill/3 Diamond Pushup

RX’d Level II Level I
EMOTM 10 Min
5-10s Ring Tuck Planche
3 Squat Clean

AMRAP 15 Minutes:
5 Toes to Bar
10 GS Box Jump, 24/20
15 KB Swing, 53/35

EMOTM 10 Min
5-10s Box Tuck Planche
3 Squat Clean

AMRAP 15 Minutes:
5 Toes to Bar
10 GS Box Jump, 20/16
15 Russian KB Swing, 53/35

EMOTM 10 Min
5-10s Box Tuck Sit
3 Squat Clean

AMRAP 15 Minutes:
4 Toes to Wherever
8 GS Box Jump, 16/12
12 DB Swing, 35/25

Post squat clean loads and rounds plus reps to comments..

Patriot – Friday 140131

CF Kids Announcement
Kids ages 5-12 are welcome to join us for CF Kids class this Sunday 2/2 and next Sunday 2/9 at 12pm!!  Class will be held at Patriot Crossfit for 30 minutes.

More information is available here.

Plan on bringing your kid(s)?  Please sign up in advance.

———————————————————————————————————-

Some of your fellow PCFers are participating in the Capital Affiliate League competition, which will be hosted at Patriot this coming Saturday (Feb 1). Come out from 1-3:30 to cheer on the PCF Nooners: Andrew L, Anne W, Dan S, Karen K, Mike D, Mike G, Rachel M and Steve O.

Squat
15-15
Must complete set in less than 45 seconds.

AMRAP 10 Minutes
6 DB Snatch (70/50)
8 Pistols
10 Hand Release Push-ups

LII
AMRAP 10 Minutes
6 DB Snatch (55/35)
6 Pistols
8 Hand Release Push-ups

LI
AMRAP 10 Minutes
6 DB Snatch (30/20)
6 Assisted Pistols or alternating box step ups
8 KneeHand Release Push-ups

Patriot – Thursday 140130


Clean and Jerk
3-3-3-3-3
Rest 1 Minute between sets. Take your time working up to the weight you will use. These do not have to be touch and goes, but you should not take long between reps.

5 Rounds
1 Minute Row (cal)
Rest 1 Minute
1 Minute AMRAP 5 Toes to Bar + 10 Air squats
Rest 1 Minute
Score is row calories plus total TTB. Squats are not counted in the score.

LI
5 Rounds
1 Minute Row (cal)
Rest 1 Minute
1 Minute AMRAP 5 Knees to Wherever + 7 Air squats
Rest 1 Minute
Score is row calories plus total KTW. Squats are not counted in the score.

Potomac – Thursday 140130

1546413_733059536707092_526122838_n

Super Bowl Weekend!! To me, this means football, drinking, and eating! Three wonderful things if you ask me. When I think of Super Bowl food I picture wings, chips, cheesy dips, and other goodies. A lot of these parties, you bring a dish to share. Like I’ve said in many posts on social events like this, bring something “safe” so that you will have options! Even better if you are hosting, because you can make delicious snacks even if they are paleo. Here are some Super Bowl finger foods for you to try this weekend all from my favorite food blog, PaleOMG:

Sweet and Sexy Wings
Avocado Chorizo Sweet Potato Skins
Smoky and Spicy Candied Cashews

Everyone is a fan of the following roasted rep pepper dip that I bring to a lot of parties. This would be perfect for a side dish to bring! You can make sweet potato chips, plantain chips, or just use raw veggies to go with it!

Roasted Red Pepper Almond Dip:
1 8oz Jar of Roasted Red Peppers
1 cup Raw Almonds (I like to throw them in the oven at 350 for about 8 minutes)
1/4 cup olive oil
2 TBSP balsamic vinegar
Garlic powder to taste
Italian Seasoning to taste
Cayenne Pepper to taste (only a little, unless you love spicy – then throw in more than a little)
Salt & Pepper to taste

Adjust the liquid ingredients for the desired thickness and texture of the dip. Dip veggies or paleo chips in and enjoy! -MariaPCF

____________________________

Interested in a massage at Potomac CrossFit?
____________________________


____________________________

Kids ages 5-12 are welcome to join us for CF Kids class this Sunday 2/2 and next Sunday 2/9 at 12pm!! Class will be held at Patriot Crossfit for 30 minutes.

More information is available here.

Plan on bringing your kid(s)?

____________________________

Register for the CrossFit Games Open and join the Potomac CrossFit Team!!!
____________________________

Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Situp to Straddle
Alt:3 Kipping TTB /3 Planche Pushup

RX’d Level II Level I
Power Snatch
4x3x70%

Open WOD 13.3
AMRAP 12 Minutes:
150 Wallball, 20@10/14@9
90 Double Unders
30 Muscle Up

Power Snatch
3-3-3-3

Open WOD 13.3
AMRAP 12 Minutes:
150 Wallball, 20@10/14@9
90 Double Unders
30 Muscle Up

Power Snatch
3-3-3-3-3

Open WOD 13.3 (scaled)
AMRAP 12 Minutes:
150 Wallball, 14@9/8@8
90 Single Unders
30 Pullup

Post loads and total reps to comments..

Patriot – Wednesday 140129

CF Kids Announcement
Kids ages 5-12 are welcome to join us for CF Kids class this Sunday 2/2 and next Sunday 2/9 at 12pm!!  Class will be held at Patriot Crossfit for 30 minutes.

More information is available here.

Plan on bringing your kid(s)?  Please sign up in advance.

———————————————————————————————————-

Some of your fellow PCFers are participating in the Capital Affiliate League competition, which will be hosted at Patriot this coming Saturday (Feb 1). Come out from 1-3:30 to cheer on the PCF Nooners: Andrew L, Anne W, Dan S, Karen K, Mike D, Mike G, Rachel M and Steve O.

Snatch
5-5-5-5

5 Rounds
30 Seconds Thrusters (105/75)
30 Seconds Box Jumps (24/20)
Rest 1 Minute

1 Round
1 Minute Thrusters (105/75)
1 Minute Box Jumps (24/20)

LII
5 Rounds
30 Seconds Thrusters (75/55)
30 Seconds Box Jumps (24/20)
Rest 1 Minute

1 Round
1 Minute Thrusters (75/55)
1 Minute Box Jumps (24/20)

LI
5 Rounds
30 Seconds Thrusters (65/42)
30 Seconds Box Jumps (20/16)
Rest 1 Minute

1 Round
1 Minute Thrusters (65/42)
1 Minute Box Jumps (20/16)

Potomac – Wednesday 140129

15655_733061800040199_189697237_n

Lately I have been hearing a lot of “I can’t” “This is going to be too heavy/hard” “I’m never going to get better” and a few other negative comments. I truly believe that if you think you can, you will…but if you think you can’t, then you won’t. If you’re going into a lift thinking that you won’t be able to achieve it, you are setting yourself up for failure from the start. Your mind is already set that you can’t do it, therefore that extra mental push won’t be there.

Instead of thinking “Man this is going to be too heavy for me to lift”, try altering that thought process. Prepare yourself that it won’t be easy, but that you have to give it all you’ve got if you want to complete the lift. Positive thinking can go a long way, especially when it comes to doing these lifts. If for whatever reason you don’t make it, try again. If not, maybe it’s not your day and you try again another time.

Positive thinking helps you during the metcons as well. As most of us know, the mental game is half the battle with CrossFit. I find myself constantly encouraging myself in the middle of a grueling workout, as well as giving myself cues to help me move more efficiently. Don’t get me wrong, other thoughts I have crossed my mind such as “this sucks” “I want this to be over” but for the most part, it’s positive. I never go into a workout thinking that I can’t do it. I usually give myself a challenging, yet achievable goal for a specific workout (ie unbroken kettlebell swings) and try my best to make that happen. Since I workout alone, my only option is to give myself positive self-talk during workouts. If majority of my thinking was negative, I would never prosper. Imagine if a coach was saying some of the things you say to yourself just before a lift or a workout: “You can’t do that” “Yeah, that’s going to be too hard for you” “You are never going to get better.” How would that make you feel? Terrible!! So don’t talk down to yourself. Every positive thought will help achieve a positive outcome. This type of thinking will not only take you further in your lifts and performance, but also life in general.

“Your thoughts will become your words.
Your words will become your actions
Your actions will become your habits.
Your habits will become your character.
Your character will define your destiny.”
– Ghandi

-MariaPCF

____________________________

Interested in a massage at Potomac CrossFit? How about chiropractic? We got both!
____________________________


____________________________

Kids ages 5-12 are welcome to join us for CF Kids class this Sunday 2/2 and next Sunday 2/9 at 12pm!! Class will be held at Patriot Crossfit for 30 minutes.

More information is available here.

Plan on bringing your kid(s)?

____________________________

Register for the CrossFit Games Open and join the Potomac CrossFit Team!!!
____________________________

Warmup: EMOTM 8 Min
3 Cluster
3 Hip Raise
Alt: 3 Kipping TTB/3 Divebomber

RX’d Level II Level I
Press
5-5-5

30-20-10
Power Clean, 115/85
Bastard

Press
5-5-5

30-20-10
Power Clean, 95/65
Bastard

Press
5-5-5-5-5

21-15-9
Power Clean, 75/55
Bastard

Post loads and time to comments..

Patriot – Tuesday 140128

Policy Announcement: While we love dogs, we can no longer accommodate having dogs at the gym during classes. Thanks for your understanding.
—————————————————————————————————
Some of your fellow PCFers are participating in the Capital Affiliate League competition, which will be hosted at Patriot this coming Saturday (Feb 1). Come out from 1-3:30 to cheer on the PCF Nooners: Andrew L, Anne W, Dan S, Karen K, Mike D, Mike G, Rachel M and Steve O.

EMOTM 10 Minutes
1 Power Clean + 2 Jerks (light enough to be fast and smooth)
6 Chest to Bar Pull-ups

5 Rounds
10 Deadlifts (225/155)
10 Ring Dips
40 Double Unders

LII
5 Rounds
10 Deadlifts (165/115)
7 Ring Dips
25 Double Unders

LI
5 Rounds
10 Deadlifts (115/80)
7 Push ups/Knee Push ups
60 Single Unders

Potomac – Tuesday 140128

1601516_733059733373739_1122928268_n

There’s no magic fix that can get you prepared for the Open between now and February 27th. The Open will be a measure of your fitness and your fitness will be determined by three primary things:

1) How Paleo where you in the last year?
2) How many times did you come to the gym over the last year?
3) How much did you sleep per night?

Now there are a ton of other factors involved here, some you can’t control and some you can. The folks that make the CrossFit Games are amazing athletes and to one degree or another one of the best decisions they made was who their parents are. Genes play a huge part. Other things you can control all factor into the above though. Lots of stress from job/relationship/family/etc? That’s going to affect how you eat, train and sleep. Really like hookers and blow? That’s going to affect how you eat, train and sleep (and probably your job/relationship/family/etc). Bottomline is that this game we call CrossFit should be fun (goddamit!!). So don’t put too much pressure on yourself during the Open. Sign up, try to have fun, see how things shake out. -Brian PCF
____________________________

Register for the CrossFit Games Open and join the Potomac CrossFit Team!!!
____________________________

Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Ring Row Drill/3 Diamond Pushup

RX’d Level II Level I
EMOTM 10 Min
5-10s Ring L-Sit
1 Max Height Box Jump

8 Rounds for Reps, 1 minute of work, 1 minute of rest:
12 CTB Pullup
12 Thruster, 105/70

EMOTM 10 Min
5-10s Box L-Sit
1 Max Height Box Jump

8 Rounds for Reps, 1 minute of work, 1 minute of rest:
12 Pullup
12 Thruster, 85/60

EMOTM 10 Min
5-10s Box Tuck Sit
1 Max Height Box Jump

8 Rounds for Reps, 1 minute of work, 1 minute of rest:
12 Assisted Pullup
12 Thruster, 65/45

Post box jump height and rounds plus reps to comments. .

Bitnami