Patriot – Friday 140801

patfri81

Friday is Athlete Profile Day — send me your nominations!!

EMOTM 10 Minutes
1 Deadlift
2 Strict HSPU
2 Kipping HSPU

8 Tabata Rounds
Burpees
Row (For Cals)
Box Jump Overs (24/20)

If rowers are limited, athletes can start on any exercise.  Complete all 8 rounds of one exercise before you move on to the next.

Potomac – Friday 140801

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Athlete Profile: Igor O.

Hometown: Southampton, PA

PCF: When did you start with PCF?
September 2013

PCF: Favorite WOD
Grace

PCF: Least Favorite WOD
Open Workout 14.5 (Thrusters/Burpees)

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
High school football lifting and working out on my own at the globogym. Multiple close friends did crossfit and I finally decided to give it a try myself

PCF: Talk to us about your thoughts after completing your first WOD.
I had done the majority of the strength lifts in the past but typically in the 8-12 rep range, and probably with poor form as well. Challenging myself to lift in the 1-5 rep range, or the 30-50 range as part of metcons, was certainly an adjustment. Not to mention maintaining good form consistently.

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
Initially proper form was my biggest obstacle. In order to continue to make gains, muscling things was not going to cut it. Now I think the mental aspect is the bigger hurdle. Pushing myself through that wall despite being tired is something I’m still working on and slowly improving.

PCF: Favorite CF/PCF moments you’d like to share?
I’ve always participated in team sports, and the recent Throwdown was the first time I’ve ever participated in an organized individual competition. Finding out what I am capable of accomplishing on my own was extremely rewarding. The pride felt when performing well on your own is definitely different and superior to that of a team win.

PCF: Any advice for our newbies?
Do the opposite of whatever Brian tells you to do. Also try talking to someone new every time you come. I remember feeling intimidated, when I first joined, by how close everyone else was with each other. After a while I realized it was all in my head and everyone is extremely nice and welcoming.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
It’s a tight race, but the multiple “that’s what she said” jokes by Alison during every class is the tie breaker
______________
Hey PCF’ers!! We want to honor YOUR commitment to us.  With our older system, we were easily able to see when you first joined Potomac and Patriot CF, but with the switch over we lost this information. We would love to know when you started here, so we could reward you and recognize how long you have been loyal to us! We will be accepting this information for this week only. Please take 60 seconds to provide us with this information by clicking on this link and entering your name and join date (month/year)! Thank you for being a part of this community! – The PCF Staff
______________
Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!
______________
*TESTING WEEK* The week of August 4 through August 9 we will be executing a Testing Week. During this week, you will be performing a series of tests: gymnastics strength, endurance, a “1-Rep Max” (1RM) of several of our lifts, and benchmark workouts. Why? We want you to be able to see the progress you make within a 3 month period. Not only do we want you to see your progress, but we as coaches want to see it as well. It’s beneficial to our programming if we can see if what we are having you do is working or not. Based off of the results posted and the progress made, we can analyze the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback!
 
THE WORKOUTS: 1RM on the following strength lifts: Back Squat, Strict Press, Deadlift. Endurance: Rowing, Running, Burpees. Gymnastics: Max reps on Muscle Ups, CTB Pullups, Handstand Pushups. Benchmarks: Fran, Grace, Helen, Annie. We’ll retest these in the same order after 3 months during the week of November 3-8, 2014.
______________
Warmup: EMOTM 8 Min
3 Cluster
3 Hip Raise
Alt: 3 Ring Row Drill/3 Divebomber

RX’d Level II Level I
EMOTM 10 Minutes:
5-10s Front Lever
10-15s Bridge Up

2 Rounds For Time:
30 Wallball 20@10’/14@9′
25 Burpee
20 Back Racked Lunge 95/65

EMOTM 10 Minutes:
5-10s Ring Inversion
10-15s Bridge Up

2 Rounds For Time:
30 Wallball 14@10’/8@9′
25 Burpee
20 Back Racked Lunge 75/55

EMOTM 10 Minutes:
5-10s L-Tuck Hang
10-15s Reverse Plank

2 Rounds For Time:
25 Wallball 14@9’/8@8′
20 Burpee
15 Back Racked Lunge 55/35

Post time to comments.

Patriot – Thursday 140731

patthurs731

Important Schedule Announcement: Beginning this Friday, Aug 1, the Friday 6:30pm WOD is cancelled.  5:30pm will be the last WOD on Fridays.

The last several weeks we’ve talked about some technical problems we see with the snatch – today I want to take a different path and discuss something else that might be hindering your progress. Mobility. If you struggle to get yourself into a proper overhead squat with an empty barbell, it is obvious (or at least it should be) that rapidly driving yourself underneath a moving barbell into that position during a snatch might not be a really strong point for you. Given that, it doesn’t matter how often you practice cleaning up your technique, you’re going to struggle until you gain the mobility to put yourself into the proper positions. This also applies to shoulder and wrist flexibility in the clean, hip mobility in the squat, or ankle mobility in the olympic lifts.

Sadly, many of you just chalk it up to being immobile and pay little to no attention to mobility before or during the warm up, but then complain that you can’t squat snatch or catch a clean properly. Like anything, mobility takes work and if you know you’re limited in this area, you should be doing your homework every day. There are plenty of resources out there for any issue you might be having – talk to a coach if you think your mobility is limiting you, or check out our favorite mobility guru at http://www.mobilitywod.com/ for some tips. ~Erika PCF

1 Slow Snatch Deadlift with a Pause Just Above the Knee + 1 Hang Squat Snatch + 1 Squat Snatch
If you cannot squat snatch, just do the first two movements.

RX’d

Level II

Level I

3-6-9-12-9-6-3
Thrusters (105/70)
Chest to Bar Pull-ups
Back Rack Lunge (105/70)

3-6-9-12-9-6-3
Thrusters (75/55)
Pull-ups
Back Rack Lunge (75/55)

3-6-9-12-9-6-3
Thrusters (65/42)
Assisted Pull-ups
Back Rack Lunge (65/42)

Potomac – Thursday 140731

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“What are vitamins and what can they do for me?” by Maria Roselle

As far as weight-loss, strength building, and leaning out goes, we talk a lot about eating paleo and the macronutrients (carbs, fat, & protein). However, we don’t normally go into the micronutrients which are golden for your overall health.

For many of us, when we hear “vitamins” we think of the bottles of pills or gummy flinstones that we give our kids. We see that cereals are fortified with vitamin this and vitamin that. You don’t NEED to take all of this jazz if you are eating foods with plenty of these vitamins! If you eat paleo, more than likely you probably get a lot of your carb sources from fruit and vegetables. You are getting plenty of vitamins right there.

The key to getting all the right vitamins is to eat a variety of food. No one food contains an adequate amount that you require daily.

Some tips to preserve the vitamins in your food are:

1) Eat em raw. Vegetables taste great when cooked, but with excessive processing, you will lose many nutrients. Fruit and vegetables contain their highest level of nutrients when they are fully ripened and consumed shortly after.

2) If you are going to cook them, don’t overdo it. Steaming or microwaving with a little water is a good way to go without losing too many nutrients.

3) Eat frozen! Frozen produce keeps the nutrients pretty well because they are generally picked when they are fresh. The nutrients are preserved due to freezing them right away.

4) Storage. Store them in a cool, dark place (pantry, refrigerator). Vitamins are sensitive to heat and light, and therefore deteriorate at a higher rate.

By eating foods high in vitamins, you are reducing your chances of getting sick. In addition to that, it will help you look and feel better on an everyday-basis. -MariaPCF
_____________________________________

Strongman Sunday morning classes start this Sunday!

Who can come? Anyone with a PCF membership, no extra cost.

When is class? Starting this Sunday 0830 to 0930

What will class be like and why Strongman? Classes will run like a normal PCF Class with some Strongman movements. You do not have to be the Strongest Man (or Woman) to come to these classes or use Strongman movements. We will be using Strongman movements in conjunction with foundational movements (squats, presses, and deadlifts); Strongman movements are highly functional in their application, as well as fun and challenging for all levels. You will see improvement in your strength, particularly maximum effort lifts, as well as your general physical preparedness in workouts.

So, if flipping a tire, seeing how far you can get in farmer’s carry, walking with a yolk, pulling a sled, or lifting atlas stones while performing normal CF movements sounds like fun…then I encourage you to come out and give Strongman a try!
___________
CF Kids Class is happening this weekend!! Come join us this Sunday, August 3rd from 12:00-12:30pm at Patriot CrossFit. More information is available here Click here for schedule.”.
___________
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.
___________
Wondering how our barbell strength training works and how to warmup and progress? Click here.
___________
Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Ring Row Drill/3 Diamond Pushup

RX’d Level II Level I
Power Snatch
4x3x70%
 
AMRAP 11 Minutes
5 Pullup
5 Pushup
5 Toes To Bar
5 Ring Dip
Power Snatch
3-3-3-3
 
AMRAP 11 Minutes
5 Pullup
5 Pushup
5 Toes To Bar
5 Assisted Ring Dip
Power Snatch
3-3-3-3-3-3
 
AMRAP 11 Minutes
5 Assisted Pullup
5 Knee Pushup
5 Toes To Wherever
5 Knee Pushup

Post loads and time to comments.

Patriot – Wednesday 140731

patwed730

Important Schedule Announcement: Beginning this Friday, Aug 1, the Friday 6:30pm WOD is cancelled.  5:30pm will be the last WOD on Fridays.

Running: The Difference Maker, by Kyle Swinford

If there’s one thing we’ve learned in watching the 2014 Reebok CrossFit Games it’s that running and endurance training can be a lethal weapon. Perennial Games veterans Rich Froning and Jason Khalipa while finishing at or near the top of the leaderboard multiple times have notoriously struggled in running workouts.

Khalipa, one of the heavier athletes at the Games, has been working with a running coach to not only improve his endurance, but his technique as well. In this year’s muscle-up biathlon event, competitors had to Run 400m up and down a stadium hill three times in between sets of 18, 15, and 12 muscle ups. The caveat? If an athlete broke up a set of muscle-ups they had to Run a penalty lap. Many athletes, including Khalipa, broke up those sets several times but the difference maker was not the speed with which the 200 or 400 meter runs were performed but how quickly the athletes could recover from those efforts.

We’ve all been there before with our hands on our thighs slumped over looking at the seconds tick away on the clock with our classmates urging us to keep moving. How do we limit that rest time and improve recovery in order to start our next set? The short answer is to improve movement efficiency. If we use running as our example, (which I’ll do a lot) minimizing wasted movement and using the bigger muscle groups is the key. There’s a lot to think about on a Run but if we simply pick up our cadence (pick up the feet quickly), land on the balls of our feet and keep all moving parts (feet, legs, torso, arms and head) moving forward and not side to side you’ll be on your way to setting new PRs.

Want to learn to be a better runner?  PCF Endurance is coming back – you can sign up for the fall season here.

 

Clean and Jerk
1-1-1-1-1

“Grace”
30 Clean and Jerks (135/95)

LII/LI
Scale such that you do not go over 7 minutes and so that you can maintain proper technique. Suggested weights are LII (115/80) and LI (75/55).

Potomac – Wednesday 140730

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Hey PCF’ers!! We want business dissertation to honor YOUR commitment to us.  With our older system, we were easily able to see when you first joined Potomac and Patriot CF, but with the switch over we lost this information. We would love to know when you started here, so we could reward you and recognize how long you have been loyal to us! We will be accepting this information for this week only. Please take 60 seconds to provide us with this information by clicking on this link and entering your name and join date (month/year)! Thank you for being a part of this community! – The PCF Staff
____________
Want to dial in your personal nutrition plan? Take a look at our nutritional consulting options!
____________
*TESTING WEEK* The week of August 4 through August 9 we will be executing a Testing Week. During this week, you will be performing a series of tests: gymnastics strength, endurance, a “1-Rep Max” (1RM) of several of our lifts, and benchmark workouts. Why? We want you to be able to see the progress you make within a 3 month period. Not only do we want you to see your progress, but we as coaches want to see it as well. It’s beneficial to our programming if we can see if what we are having you do is working or not. Based off of the results posted and the progress made, we can analyze the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback!
 
THE WORKOUTS: 1RM on the following strength lifts: Back Squat, Strict Press, Deadlift. Endurance: Rowing, Running, Burpees. Gymnastics: Max reps on Muscle Ups, CTB Pullups, Handstand Pushups. Benchmarks: Fran, Grace, Helen, Annie. We’ll retest these in the same order after 3 months during the week of November 3-8, 2014.
____________
Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Situp to Straddle
Alt: 3 Strict Chinup/3 Planche Pushup

RX’d Level II Level I
Push Press
4x1x90%
 
15-12-9 For Time:
Squat Clean 95/65
Push Press 95/65
200m Run
Push Press
1-1-1-1
 
15-12-9 For Time:
Squat Clean 75/55
Push Press 75/55
200m Run
Push Press
1-1-1-1-1-1
 
15-12-9 For Time:
Squat Clean 55/35
Push Press 55/35
200m Run

Post loads and time to comments.

Potomac – Tuesday 140729

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Running: The Difference Maker, by Kyle Swinford

If there’s one thing we’ve learned in watching the 2014 Reebok CrossFit Games it’s that running and endurance training can be a lethal weapon. Perennial Games veterans Rich Froning and Jason Khalipa while finishing at or near the top of the leaderboard multiple times have notoriously struggled in running workouts.

Khalipa, one of the heavier athletes at the Games, has been working with a running coach to not only improve his endurance, but his technique as well. In this year’s muscle-up biathlon event, competitors had to run 400m up and down a stadium hill three times in between sets of 18, 15, and 12 muscle ups. The caveat? If an athlete broke up a set of muscle-ups they had to run a penalty lap. Many athletes, including Khalipa, broke up those sets several times but the difference maker was not the speed with which the 200 or 400 meter runs were performed but how quickly the athletes could recover from those efforts.

We’ve all been there before with our hands on our thighs slumped over looking at the seconds tick away on the clock with our classmates urging us to keep moving. How do we limit that rest time and improve recovery in order to start our next set? The short answer is to improve movement efficiency. If we use running as our example, (which I’ll do a lot) minimizing wasted movement and using the bigger muscle groups is the key. There’s a lot to think about on a run but if we simply pick up our cadence (pick up the feet quickly), land on the balls of our feet and keep all moving parts (feet, legs, torso, arms and head) moving forward and not side to side you’ll be on your way to setting new PRs.

You can sign up for PCF Endurance Fall Season by clicking here.

You can sign up for personal training with Coach Kyle for endurance, nutrition or strength and conditioning here.
____________

Hey PCF’ers!! We want to honor YOUR commitment to us.  With our older system, we were easily able to see when you first joined Potomac and Patriot CF, but with the switch over we lost this information. We would love to know when you started here, so we could reward you and recognize how long you have been loyal to us! We will be accepting this information for this week only. Please take 60 seconds to provide us with this information by clicking on this link and entering your name and join date (month/year)! Thank you for being a part of this community! – The PCF Staff
____________
Interested in getting delicious prepared Paleo meals delivered to the gym just for you?
____________
Interested in getting chiropractic care right here at PCF? You can click here and schedule your appointment with Potomac Rehab Center!
____________
Warmup: EMOTM 8 Min
3 Good Morning Squat
3 Superman
Alt: 3 Strict TTB/3 Inchworm Pushup

RX’d Level II Level I
E2MOT2M
2 Legless Rope Climb 15′
20-30s L-Sit
 
With a 20 Minute Cap, 3 Rounds for Time:
500m Row
10 Power Snatch 95/65
15 Box Jump 24/20
20 Pullup
E2MOT2M
2 Rope Climb 15′
10-15s L-Sit
 
With a 20 Minute Cap, 3 Rounds for Time:
500m Row
10 Power Snatch 75/55
15 Box Jump 20/16
15 Pullup
E2MOT2M
6 Rope Pull to Standing
10-15s Tuck-Sit
 
With a 20 Minute Cap, 3 Rounds for Time:
400m Row
10 Power Snatch 55/35
15 Box Jump 16/12
15 Assisted Pullup

Post time to comments.

Patriot – Tuesday 140729

patriottues

Hurt VS. Injured
This topic is one that I think is worth touching on, both for newbies and seasoned CrossFitters alike. How do you tell the difference between being hurt and being injured, and what should you do about it?

As you well know by now, CrossFit hurts. You’re going to wake up sore, you’re going to experience discomfort during archive, and you might even feel at times like you couldn’t possibly do one more rep. We think that is ok. Experiencing some discomfort means you are working hard, and we want to put you a little outside your comfort zone. That is where we make gains.

Being injured, on the other hand, is something completely different. If you experience a nagging pain that doesn’t go away, limits you from doing certain exercise, or impedes your range of motion (in a way that wasn’t before impeded), you’re probably injured. Injuries happen in CrossFit, as in any sport, but we want you to be smart about dealing with them. First, go see a doctor that is qualified to assess your injury and assist you with a treatment plan. Then, talk to a coach to find out whether you can continue working out and if so, how you can adjust your workouts around the injury. Finally, assess why the injury happened (Are you mobility challenged? Did you try to lift more than you are capable of lifting? Was it a freak accident that could have happened to anyone?) so we can take the necessary steps to ensure that it doesn’t happen again. ~ErikaPCF

EMOTM 10 Minutes
Min 1/3/5/7/9: 30 Seconds Handstand Hold
Min 2/4/6/8/10: 7 Toes to Bar

3 Rounds with 30 Minute Running Clock:
5 Minutes Row (for meters)
5 Minutes to Run 800 m. With any remaining time in that 5 minutes, perform burpees.
Keep track of total meters. Your score is number of meters rowed/run, plus total number of burpees. If you cannot run, you should do 400m farmer’s carry. If sharing rowers, one partner will start on the row and one partner will start on the run.

Patriot – Monday 140728

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Meet Kyle
Hey PCF, just a heads up that we’ve got a new full time coach on board, Kyle Swinford. Kyle will be handling early mornings at Patriot, and afternoons at Potomac. Kyle’s bio is below – when you meet him, please give him a warm PCF welcome.

From a young age I always enjoyed playing outside, opting more for the soccer ball than the video game controller. My appetite for sport combined with a desire for perfection kept me up late at night practicing my dribbling, passing and shooting. When I was 17, I moved from Florida to Indiana and picked up track & field. Being new to the state, I spent the majority of my time alone after school sneaking into the weight room and indoor track to get in workouts. Some distance runners took notice and eagerly recruited me to join the team. After some persuasion I was all in. At first, the coaches thought my combination of strength and endurance would fit well at 400 meters but after a week of practice, they noticed I’d be much better suited for the 800 and 1600 meter events. I had success with the 1600 meters earning a personal record of 4:54. Following high school, I had hoped to run in college but the cards didn’t work out in my favor and instead I took a job at the IU student rec center and did the basic body building routine until I was a senior and discovered CrossFit from a few friends I had worked with. I was immediately drawn to the competitive environment and saw the opportunity for personal growth to reach my fitness potential. I joined my first affiliate in 2011 and took every opportunity to observe classes and learn every minute detail of human movement and efficiency. After I got my degree in exercise science and took some graduate courses in nutrition I knew that I wanted to make a career out of my passion for exercise. I began coaching CrossFit in 2012 and later managed a brand new affiliate in California before joining PCF. My goal as a coach is to create an environment that is safe, one where my athletes are learning about themselves and their bodies. I hope to facilitate your learning experience while also having fun and improving your fitness.

RX’d

Level II

Level I

Squat
3-3-3-3-3 (Rest 60 seconds between sets)

5 Rounds
5 Deadlifts (295/195)
10 Burpees
20 Wallballs (20/14 to 10ft)

Squat
3-3-3-3-3 (Rest 60 seconds between sets)

5 Rounds
5 Deadlifts (225/155)
10 Burpees
15 Wallballs (20/14 to 10ft)

Squat
3-3-3-3-3 (Rest 60 seconds between sets)

5 Rounds
5 Deadlifts (155/105)
10 Burpees
15 Wallballs (16/8 as high as you can go)

Potomac – Monday 140728

IMAG0211

Hey PCF’ers!! We want to honor YOUR commitment to us.  With our older system, we were easily able to see when you first joined Potomac and Patriot CF, but with the switch over we lost this information. We would love to know when you started here, so we could reward you and recognize how long you have been loyal to us! We will be accepting this information for this week only. Please take 60 seconds to provide us with this information by clicking on this link and entering your name and join date (month/year)! Thank you for being a part of this community! – The PCF Staff
____________
*TESTING WEEK* The week of August 4 through August 9 we will be executing a Testing Week. During this week, you will be performing a series of tests: gymnastics strength, endurance, a “1-Rep Max” (1RM) of several of our lifts, and benchmark workouts. Why? We want you to be able to see the progress you make within a 3 month period. Not only do we want you to see your progress, but we as coaches want to see it as well. It’s beneficial to our programming if we can see if what we are having you do is working or not. Based off of the results posted and the progress made, we can analyze the data and make tweaks to the program based on trends we see from those who post. Please help us do our job better by providing data points and feedback!
 
THE WORKOUTS: 1RM on the following strength lifts: Back Squat, Strict Press, Deadlift. Endurance: Rowing, Running, Burpees. Gymnastics: Max reps on Muscle Ups, CTB Pullups, Handstand Pushups. Benchmarks: Fran, Grace, Helen, Annie. We’ll retest these in the same order after 3 months during the week of November 3-8, 2014.
____________

____________
Did you know you can order PCF apparel online?
Click here!
____________
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!
____________
Warmup: EMOTM 8 Min
3 Cluster
3 Hip Raise
Alt: 3 Ring Row Drill/3 Divebomber


RX’d Level II Level I
Front Squat
3-3-3-3-3
 
For Time:
Buy In: 100 Double Under
3 Rounds:
4 Muscle Up
12 Pistol
Cash Out: 100 Double Under
Front Squat
3-3-3-3-3
 
For Time:
Buy In: 50 Double Under
3 Rounds:
8 Ring Dip
12 Assisted Pistol
Cash Out: 50 Double Under
Front Squat
3-3-3-3-3-3
 
For Time:
Buy In: 150 Single Under
3 Rounds:
8 Knee Pushup
12 Suitcase Lunge
Cash Out: 150 Single Under

Post loads and time to comments.

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