Patriot – Monday 140901

No WOD classes at Patriot today. 1000 and 1100 at Potomac, 1200 Olympic Weightlifting at Patriot. Happy Labor Day!

Potomac – Monday 140901

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“You Are All Unique and Beautiful Snowflakes” by Brian PCF

We talked the other week about obsessing about single workouts, numbers or movements and how it can be detrimental to your long term fitness. This week I want to talk about how you can attack a weakness in a very simple and effective way: by adjusting your warmup.

Every day we do a warmup of barbell skill, core movement, upper body push and upper body pull. The goals of our warmup are:

  • Provide a moderate amount of intensity through a low volume of functional movements to prepare soft tissue, joints and CNS for high intensity/high volume functional movements.
  • Use moderate intensity functional movement as a screening for the rest of the WOD. If something hurts during the warmup, we try to fix it through mobility, sub movements in the WOD, or send you home because you’re too broken.
  • Practice functional movements as skill work.

  • With respect to the last piece, warmup as skill work, it’s very easy for us to adjust your daily warmup to try to improve certain movements. I often have new members just do overhead squats or front squats every day vice attempting a hang squat snatch or snatch balance. I also have people work on their kipping pullup or strict pullup or toes-to-bar or pushups every day rather than whatever push or pull we have on the board.

    This is really easy for a coach to diagnose and give you some advice, so just post to comments and we can help you with your goats.

  • Labor Day Weekend Schedule:
    Monday Sept 1: 10am/11am at Potomac.
    Monday Sept 1: 12-2pm Oly class at PATRIOT.
  • Come out for the fall CrossFit Endurance Season! The team will be competing in Mud Run, 7 km run, and monthly run with Pacers Arlington. Click here for details!
  • Order deadline is Monday at 1pm for Heritage Hollow Farm.


  • Warmup: EMOTM 8 Min
    3
    Snatch Balance
    3 V-Situp
    Alt: 3 Strict Chinup/3 Diamond Pushup

     


    RX’d Level II Level I
    Back Squat
    3x5x80%
     
    Team Wod
    60-40-20
    Power Snatch 95/65
    Burpee
    Back Squat
    5-5-5
     
    Team Wod
    60-40-20
    Power Snatch 75/55
    Burpee
    Back Squat
    5-5-5-5-5
     
    Team Wod
    50-35-20
    Power Snatch 55/35
    Burpee

    Post loads and time to comments.

    Potomac – Sunday 140831

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  • Labor Day Weekend Schedule:
    Sunday Aug 31: Closed. No Strongman or Oly class at Patriot.
    Monday Sept 1: 10am/11am at Potomac.
    Monday Sept 1: 12-2pm Oly class at PATRIOT.
  • PCF Fall Paleo Challenge early bird special is on now! Register today and save 20%! Kick off Saturday September 6th, 10:30am-1:30pm at Potomac CrossFit. Click here for registration and details.

  • Potomac – Saturday 140830

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    • Labor Day Weekend Schedule:
      Friday Aug 29: 12pm last class at both gyms.
      Saturday Aug 30: 8am/9am at Potomac. *No 0930 free class.*
      Sunday Aug 31: Closed. No Oly class at Patriot.
      Monday Sept 1: 10am/11am at Potomac.
      Monday Sept 1: 12-2pm Oly class at PATRIOT.
    • PCF Fall Paleo Challenge early bird special is on now! Register today and save 20%! Kick off Saturday September 6th, 10:30am-1:30pm at Potomac CrossFit. Click here for registration and details.

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

    “Daniel”

    30 Minute Time Cap

    RX’d Level II Level I
    For Time:
    50 Pullup
    400m Run
    21 Thruster 95/65
    800m Run
    21 Thruster 95/65
    400m Run
    50 Pullup
    For Time:
    35 Pullup
    400m Run
    21 Thruster 75/55
    800m Run
    21 Thruster 75/55
    400m Run
    35 Pullup
    For Time:
    35 Assisted Pullup
    300m Run
    21 Thruster 55/35
    600m Run
    21 Thruster 55/35
    300m Run
    35 Assisted Pullup

    Post time to comments.

    Potomac – Friday 140829

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  • Labor Day Weekend Schedule:
    Friday Aug 29: 12pm last class at both gyms.
    Saturday Aug 30: 8am/9am at Potomac. *No 0930 free class.*
    Sunday Aug 31: Closed. No Oly class at Patriot.
    Monday Sept 1: 10am/11am at Potomac.
    Monday Sept 1: 12-2pm Oly class at PATRIOT.
  • Potomac CrossFit will be hosting America’s Future Foundation during our Free Class on September 6th at 9:30am. Brunch to follow at Ragtime. Click here for details.
  • Come out for the fall CrossFit Endurance Season! The team will be competing in Mud Run, 7 km run, and monthly run with Pacers Arlington. Click here for details!
  • PCF Fall Paleo Challenge early bird special is on now! Register today and save 20%! Kick off Saturday September 6th, 10:30am-1:30pm at Potomac CrossFit. Click here for registration and details.
  • Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!


  • Warmup: EMOTM 8 Min
    3 Good Morning Squat
    3 Superman
    Alt: 3 Ring Row Drill/3 Inchworm Pushup


    RX’d Level II Level I
    E2MOT2M 10 Minutes:
    3 OHS
    3 Weighted Ring Dip
     
    AMRAP 15 Minutes:
    3 Power Clean 135/95
    6 Knees-to-Elbow
    9 Box Jump 30/24
    E2MOT2M 10 Minutes:
    3 OHS
    3 Ring Dip
     
    AMRAP 15 Minutes:
    3 Power Clean 115/75
    6 Knees-to-Elbow
    9 Box Jump 24/20
    E2MOT2M 10 Minutes:
    3 OHS
    3 Push-up (hardest variation)
     
    AMRAP 15 Minutes:
    3 Power Clean 75/55
    6 Knees-to-Wherever
    9 Box Jump 20/16

    Post loads and rounds plus reps to comments.

    Patriot – Friday 140829

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    Holiday weekend schedule update: Friday evening classes cancelled at Patriot, as are Saturday, Sunday and Monday classes.  Saturday classes at Potomac at 0800 and 0900, and Monday classes at Potomac at 1000 and 1100, Olympic Weightlifting Class at Patriot at 1200.

    RX’d

    Level II

    Level I

    EMOTM 10 Minutes
    2 Front Squats
    3 Muscle-ups

    5 Rounds
    10 Hang Power Clean (95/65)
    10 Shoulder to Overhead (95/65)
    10 Lunge (95/65)

    EMOTM 10 Minutes
    2 Front Squats
    1Muscle-up

    5 Rounds
    10 Hang Power Clean (75/55)
    10 Shoulder to Overhead (75/55)
    10 Lunge (75/55)

    EMOTM 10 Minutes
    2 Front Squats
    2 MUT or 2 Pull-ups+2 Ring dips

    5 Rounds
    10 Hang Power Clean (65/42)
    10 Shoulder to Overhead (65/42)
    10 Lunge (65/42)

    Potomac – Thursday 140828

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    “Sport Specific Training: Ski Season” by Brian Wilson

    We’re very happy to announce some free sport specific training classes for both our current members and prospective members starting September 20th at Potomac CrossFit (and October 11th at Patriot CrossFit and November 15th at Hudson Trail Outfitters). Our good friends at Hudson Trail Outfitters are sweetening this deal by giving away discounts to everyone that attends and raffling off a bunch of ski gear for the upcoming season.

    What we’re going to try to cover in these classes is simple: how CrossFit can help your skiing. One of Coach Greg Glassman’s first world class athletes that he trained as a client was Eva Twarkoden, who won the bronze at the 1985 World Championships in the Giant Slalom. The Women’s US Ski Team trained with Coach Glassman briefly and while they saw terrific improvement in their skiing with the addition of CrossFit in general, they found that adding significant volume of pullups had the best correlation with improvement on the slopes.

    So the dirty little secret of these workouts will that they will be sport specific, but only in that we’re going to find the common issues that we’ve seen with skiers and explain how they can be fixed with CrossFit. We’ll see common mobility problems, such as extremely poor hip mobility, lack of strength (believe it or not) in unilateral movements such as the pistol and lunge, and awful explosive power (even though skiiers usually spend a lot of time doing plyometrics).

    While each athletes is different, athletes in certain sports display similar issues. But through regular training in CrossFit and addressing individual deficiencies we can improve your fitness, improve your skiing, and make you more fun to be around (because you’re just going to talk about CrossFit all the time with your friends….).

  • Labor Day Weekend Schedule:
    Friday Aug 29: 12pm last class at both gyms.
    Saturday Aug 30: 8am/9am at Potomac.
    Sunday Aug 31: Closed.
    Monday Sept 1: 10am/11am at Potomac.
  • PCF Fall Paleo Challenge early bird special is on now! Register today and save 20%! Kick off Saturday September 6th, 10:30am-1:30pm at Potomac CrossFit. Click here for registration and details.
  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.


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


    RX’d Level II Level I
    Power Snatch
    5x2x80%
     
    2 Rounds for Max Reps:
    2 min Wallball 20@10’/14@9′
    1 min REST
    2 min Handstand Pushup
    1 min REST
    2 min Double Under
    1 min REST
    Power Snatch
    2-2-2-2-2
     
    2 Rounds for Max Reps:
    2 min Wallball 20@9’/14@8′
    1 min REST
    2 min Box Assisted Pike Pushup
    1 min REST
    2 min Double Under
    1 min REST
    Power Snatch
    2-2-2-2-2-2
     
    2 Rounds for Max Reps:
    2 min Wallball 14@9’/8@8′
    1 min REST
    2 min L-seated DB Press
    1 min REST
    2 min Single Under (score = divide by 3)
    1 min REST

    Post loads and total reps to comments.

    Patriot – Thursday 140828

    thurs828

    Holiday weekend schedule update: Friday evening classes cancelled at Patriot, as are Saturday, Sunday and Monday classes.  Saturday classes at Potomac at 0800 and 0900, and Monday classes at Potomac at 1000 and 1100, Olympic Weightlifting Class at Patriot at 1200.

    Come out for the fall CrossFit Endurance Season! The team will be competing in Mud Run, 7 km run, and monthly run with Pacers Arlington. Click here for details!

    RX’d

    Level II

    Level I

    Snatch
    3-3-3-3

    4 Rounds
    10 Thrusters (115/75)
    2 Rope Climbs
    10 Burpee Box Jump Overs (24/20)

    Snatch
    3-3-3-3

    4 Rounds
    10 Thrusters (95/65)
    1 Rope Climb
    10 Burpee Box Jump Overs (24/20)

    Snatch
    3-3-3-3

    4 Rounds
    10 Thrusters (65/42)
    2 Rope Pull to Standing
    10 Burpee Box Jump Overs (20/16)

    Bitnami