Patriot – Tuesday 140701

Important Schedule Announcement: 4th of July (Friday) – 1000 and 1100 only. No Childcare. Potomac CF is closed.  1000 and 1100 ONLY on Sat, July 5.

I was having a conversation with a client the other day in which he correctly assessed that what you get out of CrossFit is directly proportional to what you put into it. I’ve rarely (if ever) seen someone come in, listen to what the coaches say, put forth 80-100% intensity and not see dramatic improvements*. I have seen people show up once or twice, get frustrated because CrossFit is hard or they can’t perform the movements as well as they’d like to, skip two weeks, drop in one day, and then complain about why they can’t do consecutive muscle ups.

Yes, CrossFit is hard, and yes, it will require you to step outside your comfort zone for a while. I get it, I really do. Ask Aaron sometime about the entire two months I spent doing nothing but OHS because it was the only thing I was better at than him (ah, how times have changed. Sorry, Aaron.). But if and when you do commit to sucking it up and working on everything, regardless of how hard it is or how much you hate squatting, or thrusters, or whatever, I think you’ll be surprised at how things start to come together. Hell, you might even (gasp!) realize how much you enjoy (in a sick, twisted way) what you’re doing.

My point is this: today is July 1 – if you’re new (or an old member that has fallen off the wagon – I know you’re out there) give me two solid months of hard work 3-5 times a week, and tell me at the end of August whether you don’t feel 1,000 times better. After all, it is beach season and you know you want to look good , so what do you have to lose?

* The asterisk is because dramatic improvements can mean different things to different people — some might want to simply lift more, some might want to lose weight, and some (ahem) might want to win the war of the spouses WOD. Whatever your ideals are, we can help you get there. Stay tuned for upcoming blog posts about setting and achieving goals.
~Erika PCF

EMOTM 10 Minutes
3 Deadlifts
1 Strict Muscle-Up

5 Rounds
12 Push-Press (95/65)
2 Rope Climb
12 Box Jump (24/20)

LII
5 Rounds
12 Push-Press (75/55)
1 Rope Climb
12 Box Jump (24/20)

LI
5 Rounds
12 Push-Press (65/42)
2 Rope Pull to Standing or Climb as high as you can go
12 Box Jump (20/16)

Potomac – Tuesday 140701

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Hormetic vs. Non-Hormetic Stimuli by Brian Wilson

I talked a lot during the recent Paleo Challenge kick off about hormetic versus non-hormetic stimuli. It seems to me that we’re designed for hormetic stimuli (a low dose of a stressor causes the body to adapt in a big way to that stressor) and non-hormetic stimuli (no doses of stress causes leaves us very vulnerable to all kinds of stressors). Wikipedia does a better job of explaining this with respect to physical exercise: “Individuals with low levels of physical activity are at risk for high levels of oxidative stress, as are individuals engaged in highly intensive exercise programs; however individuals engaged in moderately intensive, regular exercise experience lower levels of oxidative stress.”

I wrote about where to be on the scale of intensity back in the day and still feel like that model is accurate. My question for you guys is how well, day to day, do you pick the right level of intensity? Another way to ask this question is how often do you jack yourself up?

[Originally posted 130910]
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Holiday Schedule:

Thursday, 3 July: 5:15pm/6:15pm at Potomac cancelled.
Friday, 4 July: 10am/11am at Patriot only WOD classes.
Saturday, 5 July: 10am/11am at Patriot only WOD classes.
Sunday, 6 July: Back to normal schedule.
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Alaska Wild Wind Fisheries will be at Potomac CrossFit on Wednesday, July 9th from 5-7pm. You can purchase their delicious Alaskan salmon ala carte or and pick up on the 9th.
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Interested in getting delicious prepared Paleo meals delivered to the gym just for you?
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Interested in getting chiropractic care right here at PCF? You can click here and schedule your appointment with Potomac Rehab Center!
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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
EMOTM 10 Minutes:
5-10s Back Lever
10-15s L-Hang
 
AMRAP 15 Minutes:
250m Run
10 Wallball 20@10’/14@9′
Rest 60 seconds
*Add two wallballs each round
EMOTM 10 Minutes:
5-10s Ring Inversion
5-10ss L-Hang
 
AMRAP 15 Minutes:
250m Run
10 Wallball 14@10’/8@9′
Rest 60 seconds
*Add two wallballs each round
EMOTM 10 Minutes:
5-10s Box Assisted Handstand
5-10s Tuck Hang
 
AMRAP 15 Minutes:
250m Run
10 Wallball 14@9’/8@8′
Rest 60 seconds
*Add two wallballs each round

Post rounds plus reps to comments..

Patriot – Monday 140630

Important Schedule Announcement: 4th of July (Friday) – 1000 and 1100 only. No Childcare. Potomac CF is closed.  1000 and 1100 ONLY on Sat, July 5.

Heritage Hollow Farms will be delivering to Patriot on 3 July.  Order here!

When thinking about how to improve our weights on strength movements like squats, there are a number of variables we can adjust. These include the number of reps, the percentage of your 1RM for sets, and the less common idea of limiting rest between sets. Because in CrossFit we believe in exposing ourselves to all different kinds of stimuli, we’re playing around this cycle with timed rest in between your sets.

In normal cycles where we allow any amount of rest between sets, the idea is that you’ll be fully recovered before your next set and thus be able to work at the higher end of your maxes. In this model, we’re limiting that rest and trying to train you to both recover a bit more quickly, and build competency when working while slightly fatigued. Both models are great tools for strength gains, we just believe in mixing up the stimulus from time to time. ~Erika PCF

Squat
3-3-3-3-3 (Rest 70 seconds between sets)

4 Rounds of 2.5 Minutes Each
10 Unbroken Overhead Squats (135/95)
Max Row For Meters
Rest as Needed (2-3 Minutes) between rounds. Your score is total number of meters rowed. If you need to share a rower, partner 2 can go while partner 1 is resting, which will be 2.5 min cycles for each partner.

4 Rounds of 2.5 Minutes Each
10 Unbroken Overhead Squats (115/75)
Max Row For Meters
Rest as Needed (2-3 Minutes) between rounds.

LI
4 Rounds of 2.5 Minutes Each
10 Unbroken Overhead Squats (65/42)
Max Row For Meters
Rest as Needed (2-3 Minutes) between rounds.

Potomac – Monday 140630

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The Potomac Pro Shop is now open! Stock up on Steve’s Paleo Goods, SFH fish oil, Progenex Recovery/More Muscle protein powder, Quest Bars, and of course the new swanky Potomac CrossFit apparel!
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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 Good Morning Squat
3 Superman
Alt: 3 Strict TTB/3 Inchworm Pushup

RX’d Level II Level I
Front Squat
5-5-5
 
21-15-9
CTB Pullup
Hang Power Snatch 95/65
Front Squat
5-5-5
 
21-15-9
Pullup
Hang Power Snatch 75/55
Front Squat
5-5-5-5-5
 
15-12-9
Assisted Pullup
Hang Power Snatch 55/35

Post loads and time to comments.

Patriot – Sunday 140629

Weighted Dips
5-5-5-5-5

21-15-9
Power Clean (135/95)
Hand Release Push-ups
Pull-ups
Overhead Plate Lunge (45/25)

LII
21-15-9
Power Clean (115/75)
Hand Release Push-ups (15-12-9)
Pull-ups (15-12-9)
Overhead Plate Lunge (45/25)

LI
21-15-9
Power Clean (75/55)
Knee Hand Release Push-ups (15-12-9)
Assisted Pull-ups (15-12-9)
Overhead Plate Lunge (25/15)

Potomac – Sunday 140629

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Interested in improving your Olympic Weightlifting? Drop-in to the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.
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Warmup: EMOTM 8 Min
3 Cluster
3 Hip Raise
Alt: 3 Kipping Pullup/3 Divebomber

RX’d Level II Level I
EMOTM 10 Minutes:
4 Single Arm OHS
3 Muscle-Up
 
3 Rounds For Time:
150′ Bear Crawl
100′ DB Famers Carry 50/35
20 DB Shoulder To Overhead 50/35
EMOTM 10 Minutes:
4 Single Arm OHS
6 Ring Dip
 
3 Rounds For Time:
150′ Bear Crawl
100′ DB Famers Carry 40/25
20 DB Shoulder To Overhead 40/25
EMOTM 10 Minutes:
4 Single Arm OHS
6 Knee Pushup
 
3 Rounds For Time:
100′ Bear Crawl
100′ DB Famers Carry 30/15
20 DB Shoulder To Overhead 30/15

Post time to comments.

Potomac – Saturday 140627

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

Partner WOD
 

RX”d Level II Level I
AMRAP 2 Minutes, for 12 Rounds:
6 Burpee
9 Push Press 95/65
12 Front Squat 95/65
Rest 2 Minutes
 
*Partner will perform the AMRAP during the 2 Minute rest. Complete 12 total rounds (6 rounds per person).
AMRAP 2 Minutes, for 12 Rounds:
6 mobile casino Burpee
9 Push Press 75/55
12 Front Squat 75/55
Rest 2 Minutes
 
*Partner will perform the AMRAP during the 2 Minute rest. Complete 12 total rounds (6 rounds per person).
AMRAP 2 Minutes, for 12 Rounds:
6 Burpee
9 Push Press 55/35
12 Front Squat 55/35
Rest 2 Minutes
 
*Partner will perform the AMRAP during the 2 Minute rest. Complete 12 total rounds (6 rounds per person).

Post rounds plus reps to comments.

Patriot – Saturday 140628

“Bruck”
U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

4 Rounds:
Run 400 meters
24 Back squat (185/125)
24 Jerk (135/95)

LII
Run 400 meters
24 Back squat (155/105)
24 Jerk 115/75)

LI
Run 400 meters
24 Back squat (125/80)
24 Jerk (95/65)

Potomac – Friday 140627

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Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!
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This Saturday is Bring-A-Friend Day! 9:30am class ONLY, and it’s free, so there’s really no excuse. Have some fun with your buddy as the two of you complete a partner WOD – but don’t worry, it’s still going to kick your butt, too.

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
EMOTM 10 Minutes:
3 Weighted Pullup
10-15s Hollow Hold
 
AMRAP 6 Minutes:
10 Medball Situp 20/14
10 Hang Power Clean 135/95
-then, immediately into…
AMRAP 6 Minutes:
20 Situp
20 Hang Power Clean 95/65
 
Load your barbell in a way where you can easily strip the weight from one AMRAP to the next.
EMOTM 10 Minutes:
3 Pullup
5-10s Hollow Hold
 
AMRAP 6 Minutes:
10 Medball Situp 14/8
10 Hang Power Clean 115/75
-then, immediately into…
AMRAP 6 Minutes:
20 Situp
20 hang Power Clean 75/55
 
Load your barbell in a way where you can easily strip the weight from one AMRAP to the next.
EMOTM 10 Minutes:
3 Assisted Pullup
5-10s Reverse Plank
 
AMRAP 6 Minutes:
10 Medball Situp 8/4
10 Hang Power Clean 95/65
-then, immediately into…
AMRAP 6 Minutes:
20 Situp
20 hang Power Clean 55/35
 
Load your barbell in a way where you can easily strip the weight from one AMRAP to the next.

Post rounds plus reps to comments.

Patriot – Friday 140627

simon
Athlete Profile

Name:  Simon C.
Hometown:  Camberley, England

PCF: When did you start with PCF?
SC: January 2012

PCF: Favorite WOD
SC: Filthy 50

PCF: Least Favorite WOD
SC: Murph

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
SC: I played soccer throughout school then tore an ACL. In college, I started running a fair bit and continued that while adding cycling and working out at fancy gyms on occasion with a trainer.

I live close to Patriot, so I was intrigued when I saw a bunch of people stealing medicine balls from the bank. I went and checked it out and saw some folks beating themselves up pretty badly in a WOD and thought – “Hey, that’s for me!”

PCF: Talk to us about your thoughts after completing your first WOD.
SC: “Is that blood or vomit that I taste at the back of my mouth?”

Seriously, I was concerned about hurting myself during the archive, but I found that if I took my time and didn’t try to kill it out of the box, I would progress nicely. I used to have chronic back problems, but ironically, kettle-bells have been the best thing for it!

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark archive. Favorite WOD?
SC: Well, I’m a relatively old guy (turning 50 next year) compared to most of the members, and I’m probably never going to RX everything, but I am getting better at adding more RX elements to my archive and happy about my improvement overall. I’m also not very scientific about tracking performance, but my technique is improving (e.g. I’m cycling toes-to-bar now) and I feel like I can actually function after most archive whereas I didn’t 2 years ago.

PCF: Favorite CF/PCF moments you’d like to share?
SC: I’m just going to give a shout out to Ande here. She brings great energy to the 6:30 class and on the days when she’s not there, it can seem very quiet. So thanks Ande!!

PCF: Any advice for our newbies?
SC: Take it slow, concentrate on technique, show up and you will get there.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
SC: Erika, especially when she’s killing a WOD better than I ever can and 9 months pregnant. Sheeshh….

Friday is Athlete Profile Day! Know of someone that would make a great profile? Shoot me an email: erika@patriotcrossfit.com

 

E2MOT2M 10 Minutes
2 Deadlifts
5 Muscle-ups

4 Rounds
15 Ring Dips
200m Plate Carry (45/25)
40 Double-Unders

LII
4 Rounds
10 Ring Dips
200m Plate Carry (45/25)
25 Double-Unders

LI
4 Rounds
10 Assisted Ring Dips
200m Plate Carry (25/15)
80 Double-Unders

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