Potomac – Sunday 130601

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

 

RX’d Level II Level I
EMOTM 10 Min:
5-10s Bridge Up
3 Skin the Cat
 
10 Rounds For Time:
10 Kettlebell Swing 70/53
100’ft Bear Crawl
30 Double Under
EMOTM 10 Min:
5-10s Bridge Up
3 Ring Inversion
 
10 Rounds For Time:
10 Russian Kettlebell Swing 70/53
100’ft Bear Crawl
15 Double Under
EMOTM 10 Min:
5-10s Reverse Plank
3 Toes To Wherever
 
10 Rounds For Time:
10 Russian Kettlebell Swing 53/35
100’ft Bear Crawl
60 Single Under

Post time to comments.

Potomac – Saturday 140531

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Last chance to sign up for the Muscle Up Clinic this Saturday with Maria Roselle!
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Registration for the first Friday Night Throwdown at Potomac CrossFit 2.0 is up now! You can register for the scaled or Rxd division. There will be five events in two hours (#sofakingelite). You can see more details and registration for competitors and volunteers (we need bartenders and judges!) here. Volunteers and athletes both get some of the mobile casino sweet new Potomac apparel!
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Warmup: EMOTM 8 Min
3 Cluster
3 Hip Raise
Alt: 3 Ring Row Drill/3 Divebomber

 
White
 

RX”d Level II Level I
Five Rounds For Time:
3 Rope Climb 15″
10 Toes To Bar
21 Overhead Plate Lunge 45/25
400m Run
Five Rounds For Time:
3 Rope Climb 10″
10 Toes To Bar
21 Overhead Plate Lunge 25/15
400m Run
Five Rounds For Time:
6 Rope Pull To Stand
10 Toes To Wherever
21 Overhead Plate Lunge 15/10
300m Run

Post time to comments.

Patriot – Saturday 140531

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

“Blake”
4 Rounds:
100ft Overhead Walking Lunge (45/25 Plate)
30 Box Jumps (24/20)
20 10ft Wall Balls (20/14)
10 Handstand Push-ups

LII
4 Rounds:
75 ft Overhead Walking Lunge (45/25 Plate)
20 Box Jumps (24/20)
10 10ft Wall Balls (20/14)
5 Handstand Push-ups

LI
4 Rounds:
75 ft Overhead Walking Lunge (25/15 Plate)
20 Box Jumps (20/16)
10 Wall Balls (16/8 as high as you can go)
5 Push-ups/Knee push ups

Patriot – Friday 140530

EMOTM 10 Minutes
5 Chest to Bar Pull-ups

4 Rounds
Run 400m
15 KB Swings (70/53)
Rest 2 Minutes

LII
4 Rounds
Run 400m
15 Russian KB Swings (70/53)
Rest 2 Minutes

LI
4 Rounds
Run 400m
15 KB Swings (53/35)
Rest 2 Minutes

Potomac – Friday 130530

Untitled
 
Come join us for Johnny Craighill’s last WOD today at the 4:45pm Potomac class. Johnny has been a long-time PCF athlete and competitor on recent Patriot teams. He is shipping up to Boston for a few months of training before moving to Austin, TX to start a new job. While he will be sorely missed around PCF and Clarendon, we know he is excited, and we want to send him off right.
 
Good luck Johnny!
 
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Last chance to sign up for the Muscle Up Clinic this Saturday with Maria Roselle!
___________________________


 
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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 Handstand
10-15s Hollow Hold
 
AMRAP 16 Min:
3 Power Clean 135/95
3 Bastard
6 Power Clean
6 Bastard
9 Power Clean
9 Bastard
….continue to add 3 reps per movement per round.
EMOTM 10 Min:
5-10s Assisted Handstand
5-10s Hollow Hold
 
AMRAP 16 Min:
3 Power Clean 95/65
3 Bastard
6 Power Clean
6 Bastard
9 Power Clean
9 Bastard
….continue to add 3 reps per movement per round.
EMOTM 10 Min:
5-10s Box Assisted Handstand Hold
5-10s Tuck Hollow Hold
 
AMRAP 16 Min:
3 Power Clean 55/35
3 Bastard
6 Power Clean
6 Bastard
9 Power Clean
9 Bastard
….continue to add 3 reps per movement per round.

Post total reps to comments.

Patriot – Thursday 140529

RX’d Level II Level I
Snatch 3-2-2-1-1-1 Snatch 3-2-2-1-1-1 Snatch 3-2-2-1-1-1
21 Thrusters (115/80)
2 Rope Climbs
21 Ring Dips
15 Thrusters
2 Rope Climbs
15 Ring Dips
9 Thrusters
2 Rope Climbs
9 Ring Dips
Row 1000m
21 Thrusters (95/65)
1 Rope Climb
15 Ring Dips
15 Thrusters
1 Rope Climb
12 Ring Dips
9 Thrusters
1 Rope Climbs
9 Ring Dips
Row 750m
21 Thrusters (65/42)
1 Rope pull to standing
15 Push ups
15 Thrusters
1 Rope pull to standing
12 Push ups
9 Thrusters
1 Rope pull to standing
9 Push ups
Row 500m

Potomac – Thursday 140529

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Due to popular demand, I will be holding another Muscle-up Clinic at Potomac CrossFit! This clinic will include instruction and individualized drills for the muscle-up and/or how to link them together efficiently. Those of you who attend will leave with your first muscle-up or the best drills for you to get to that point. The cost is $20 for members and $30 for non-members. We will need at least 6 people signed-up to make this happen.
 
Pre-requisites:
– Strict Pullups – 5 for men, 3 for women (consecutive, unassisted)
– Strict Dips – 5 for men, 3 for women (consecutive, unassisted)
– Kipping Pullups – 15 for men, 8 for women (consecutive), unassisted)
– *Recommended to be able to hold the false grip, but not required
 
Details:
– Saturday, May 31
– Time – 10:30-12:00
*Come fresh – no morning WOD this day.
 
Click here to sign up 
Email maria@potomaccrossfit.com with any questions or concerns.
 
-MariaPCF
 
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Wondering how our barbell strength training works and how to warmup and progress? Click here.
___________________________
 
Registration for the first Friday Night Throwdown at Potomac CrossFit 2.0 is up now! You can register for the scaled or Rxd division. There will be five events in two hours (#sofakingelite). You can see more details and registration for competitors and volunteers (we need bartenders and judges!) here. Volunteers and athletes both get some of the sweet new Potomac apparel!
 
___________________________
 
Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Situp to Straddle
Alt: 3 Strict Pullup/3 Planche Pushup

 

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

30-20-10 reps for Time:
Box Jump, 30/24
Knees to Elbow

Power Snatch
3-3-3-3

21-15-9 reps for Time:
Box Jump, 24/20
Knees to Elbow

Power Snatch
3-3-3-3-3

21-15-9 reps for Time:
Box Jump, 20/16
Knees to Wherever

Post loads and time to comments.

Potomac – Wednesday 140528

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 “Only eat what your body requires and don’t become carried away with foods that don’t benefit you.” -Bruce Lee
 
The above quote is one I found as I was reading about the benefits of protein in our diet and how it is the foundation of fat loss. As athletes, it’s vital to get an adequate amount of protein in addition to starchy carbs and healthy fats. When I look at diets to give an analysis, I always look for balance between these three macronutrients, especially having protein at every meal.
 
Benefits of Protein:
– Lower LDL (bad) cholesterol
– Raise HDL (good) cholesterol
– Maximize fat loss
– Protein foods digest slowly:
-This helps you feel full for longer periods of time. They have the highest satiation value (as opposed to sugar, where you never get that feeling of “fullness”)
Helps us build/maintain lean muscle mass during a fat loss phase. Why is this important? Well when you are losing “weight” you don’t want to be losing muscle mass otherwise you are left with the SKINNY FAT syndrome. Maintaining lean muscle while losing fat = BEACH BOD.
 
Note: Animal foods should be your primary protein source. Proteins coming from vegetable or grain-based foods generally have a higher amount of carbohydrates and fat, which we are getting from other whole foods in our diet – and in excess, it will be more difficult to hit our physique or fitness goals.
 
However, lets track back to the opening quote. As protein is important to achieve many goals, it doesn’t mean your intake needs to be excessive. You want to eat enough to support your body and how you train.
 
So when trying to lose weight, follow the guideline we preach about daily. Eat paleo. Eat protein with every meal. Some fruit. Lots of veggies. Starchy carbs (if training regularly). Healthy fats. NO sugar. Exercise. -MariaPCF
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We’re making room for our new apparel so what we have in stock now is 50% off!! Get it while it lasts, must be purchased on sight.
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Interested in getting delicious prepared Paleo meals delivered to the gym just for you?
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Our next order deadline for pasture raised, beyond organic beef, chicken and pork from Heritage Hollow Farm is coming up soon!
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Warmup: EMOTM 8 Min
3 Cluster
3 Hip Raise
Alt: 3 Kipping TTB/3 Divebomber

 

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

21-15-9 reps for time:
Overhead Squat, 95/65
Ring Dip

Push Press
1-1-1-1

21-15-9 reps for time:
Overhead Squat, 75/55
Assisted Ring Dip

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

21-15-9 reps for time:
Overhead Squat, 55/35
Knee Pushup

Post loads and time to comments.

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