Patriot – Wednesday 141001

Today is the first day of a new month, and we’re starting a new little program today in order to help you guys hold yourselves accountable and work towards meeting your goals.  I’ve put a new Monthly Goal board up in the gym – everyone please feel free to post your name and your goal for the month.  We’ll leave these up all month so that your fellow athletes and coaches can check out your goals and help encourage your progress toward meeting them.  At the end of the month, I’ll post to the blog a list of athletes and the goals they accomplished.

These goals can be anything you want, but I’ve put together some guidelines that will help you get the most out of this idea.

1) Be specific.  It is much easier to know when you’ve accomplished something definite, like “perform 5 strict pull-ups in a row” rather than “get better at pull-ups.”

2) Make it something that is feasible to accomplish in the short term.  If you’re at a 135# Clean, it is much more likely that you’ll manage a 140# Clean in the month than your lifetime goal of a 200# Clean.

3) Understand how you’re going to attempt to accomplish this goal.  Setting a goal is great, but if you’re not willing to put in the work (or extra work) to accomplish it, you might not succeed.  Talk with a coach or a fellow athlete for some tips that will help you put together a plan to achieve your goal. ~Erika PCF

 

RX’d

Level II

Level I

Snatch
2-2-2-2-2

3 Rounds
Run 400m
20 Hang Squat Clean (95/65)
15 Ring Dips

Snatch
2-2-2-2-2

3 Rounds
Run 400m
20 Hang Squat Clean (75/55)
10 Ring Dips

Snatch
2-2-2-2-2

3 rounds
Run 400m
20 Hang Squat Clean (65/42)
10 Assisted Ring Dips

Potomac – Wednesday 141001

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Happy PCF Anniversary to the following athletes!  We greatly value your business and hope that you continue to enjoy your experience here at Potomac and Patriot CrossFit.  
 
October Anniversaries:
 
Caroline A. 2013
Gav C. 2013
Pamela P. 2011
Cameron R. 2012
Lisa B. 2008
Katie R. 2011
Jeremie H. 2011
Hilary F. 2009
Dan C. 2011
Patricia B. 2007
Heidi B. 2012
Alison C. 2011
Bobby B. 2011
Todd O. 2011
Carl S. 2011
David O. 2009

Thank you for your commitment to us!  – PCF Staff

  • Join us for CrossFit Endurance every Tuesday and Thursday! Click here for details!
  • Want to dial in your personal nutrition plan? Take a look at our nutritional consulting options!
  • Strong Man class goes at 0830 Sunday mornings at Patriot with Coach Mollie! This class is free for members, drop-ins pay a $20 drop in fee. More info here.


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


    RX’d Level II Level I
    Push Press
    4x1x90%
     
    For Time:
    25 Burpee Box Jump 24/20
    50 DB Thruster .25xBW
    100 Double Under
    Push Press
    1-1-1-1
     
    For Time:
    25 Burpee Box Jump 20/16
    50 DB Thruster .20/.15xBW
    50 Double Under
    Push Press
    1-1-1-1-1
     
    For Time:
    25 Burpee Box Jump 16/12
    50 DB Thruster .15/.10xBW
    150 Single Under

    Post loads and time to comments.

    Potomac – Tuesday 140930

    CIMG2277

    We want to extend our heartfelt thanks for six years of service to Coach Mike Rauseo. For those of you that don’t know Mike and Leigh are the proud parents of a new(ish) baby girl, Audra. And between that, his day job, and the Marine Corps Reserve, Mike is stretched. You’ll still see him and Leigh around the gym, but today is Mike’s last day coaching. On behalf of all the staff at Potomac and Patriot CrossFit, thanks Mike!

    IMG_0681

    Ben Wiley is also hanging up the coaching spurs. Ben’s been with us as an athlete since Fall of 2010, after getting lost during Clarendon Day and in search of more beer. Ben’s been a great part of our community and coaching staff for a long time, and unfortunately for us he and Kara are moving to Chicago, which I believe is somewhere past the Ballston stop. Thanks Ben and Kara for being a part of our community.

    NicoleBedardPhotography-68

    James Atwater is moving on to greener pastures (if Quantico is greener, I forget). James also joined us in Fall 2010 and shortly after started coaching. James is renown for his passionate coaching and his dedication to quality movement and jean shorts. James will be going on hiatus for school for the next several months and then someone in an admin position will throw a dart at a map to determine where he goes next. So hopefully we’ll see him back in a few months, but since we were saying goodbye to some folk, I figured I’d throw up a heartfelt “Thanks” to James too (….and I really wanted to link to that clip.)

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

    RX’d Level II Level I
    Against a five-minute running clock,
    Row 1000/850m
    immediately followed by, AMRAP:
    Muscle-Up + 2 Dip (worth 3 reps)

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    Run 800 Meters
    immediately followed by, AMRAP:
    Chest-to-Bar Pullup

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    Row 1000/850m
    immediately followed by, AMRAP:
    Muscle-Up + 2 Dip

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    Run 800 Meters
    immediately followed by, AMRAP:
    Chest-to-Bar Pull-Up

    Against a five-minute running clock,
    Row 850/700m
    immediately followed by, AMRAP:
    Ring Dip

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    Run 600 Meters
    immediately followed by, AMRAP:
    Pullup

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    Row 850/700m
    immediately followed by, AMRAP:
    Ring Dip

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    Run 600 Meters
    immediately followed by, AMRAP:
    Pull-Up

    Against a five-minute running clock,
    Row 750/600m
    immediately followed by, AMRAP:
    Pushup

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    Run 400 Meters
    immediately followed by, AMRAP:
    Assisted Pullup

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    Row 750/600m
    immediately followed by, AMRAP:
    Pushup

    Rest 2 minutes, and then…

    Against a five-minute running clock,
    Run 400 Meters
    immediately followed by, AMRAP:
    Assisted Pullup

    Post total reps (not including the run or row) to comments.

    Patriot – Tuesday 140930

    CIMG2277

    We want to extend our heartfelt thanks for six years of service to Coach Mike Rauseo. For those of you that don’t know Mike and Leigh are the proud parents of a new(ish) baby girl, Eloise. And between that, his day job, and the Marine Corps Reserve, Mike is stretched. You’ll still see him and Leigh around the gym, but today is Mike’s last day coaching. On behalf of all the staff at Potomac and Patriot CrossFit, thanks Mike!

    IMG_0681

    Ben Wiley is also hanging up the coaching spurs. Ben’s been with us as an athlete since Fall of 2010, after getting lost during Clarendon Day and in search of more beer. Ben’s been a great part of our community and coaching staff for a long time, and unfortunately for us he and Kara are moving to Chicago, which I believe is somewhere past the Ballston stop. Thanks Ben and Kara for being a part of our community.

    NicoleBedardPhotography-68

    James Atwater is moving on to greener pastures (if Quantico is greener, I forget). James also joined us in Fall 2010 and shortly after started coaching. James is renown for his passionate coaching and his dedication to quality movement and jean shorts. James will be going on hiatus for school for the next several months and then someone in an admin position will throw a dart at a map to determine where he goes next (credit morales). So hopefully we’ll see him back in a few months, but since we were saying goodbye to some folk, I figured I’d throw up a heartfelt “Thanks” to James too (….and I really wanted to link to that clip.)

    RX’d

    Level II

    Level I

    E2M for 10
    5 DL
    Max set HSPU

    AMRAP 12
    8 Push Press (95/65)
    10 Toes to Bar
    12 Box Jump (24/20)

    E2M for 10
    5 DL
    Max set HSPU

    AMRAP 12
    8 Push Press (95/65)
    10 Toes to Bar
    12 Box Jump (24/20)

    E2M for 10
    5 DL
    Max set HSPU

    AMRAP 12
    8 Push Press (65/42)
    10 Knees to Wherever
    12 Box jump (20/16)

    Potomac – Monday 140929

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    “Breakfast for Dinner, Dinner for Breakfast” by Maria Roselle

    When starting on the paleo journey, you’re in quite a bit of a shock when we tell you what you can eat…or rather, what you CANNOT eat. “Where are all the carbs?” “So….no bread at all? What about pasta?” “I’m still hungry…” – there are a lot of comments I get when I first counsel someone in nutrition.

    Due to the fact we are cutting bread, grains, and other high carbohydrate foods out of your diet, people often wonder how to compose their meals. One of the more common issues people seem to come across is how to eat breakfast. If I have taken out their toast, oatmeal, bagels, etc and on top of that have limited their fruit consumption, how are they supposed to fill up? Are they to eat eggs EVERY.SINGLE.DAY for the rest of their lives?

    I love eggs. I could eat eggs almost every morning. However, every now and then I just can’t. So some people have breakfast for dinner, why can’t I have dinner for breakfast? There is nothing wrong with having a nice steak, filet of fish, or other meat that was left over from the night before.

    When I limit fruit for a client, it is due to because I know they will resort to it and eat a whole banana tree if they could. This will inhibit all fat loss because too much fruit is too much sugar in the body. The amount they are limited to is dependent on the client and their goals.

    Because of this, they may not be eating fruit with breakfast. As a side for the meat in the morning, try to incorporate vegetables. Veggies are a staple in my diet at every meal. It helps to fill me up so I’m not shoving almond butter in my mouth by the spoonful after eating. Having veggies at every meal will also help with digestion and ensure that you to get an adequate amount of nutrients in the body.

    The best tip I can give you for getting more veggies in your diet would be to buy frozen, steam a boat-load, store in a tupperware container in the fridge for easy and quick access. The microwavable steamer bags could also work as a back up in case you didn’t get the chance to steam a big batch.

    So – like mama always said, eat your veggies!! Don’t be that one adult who says…”I don’t like veggies.” Get over it and use some spices to dress it up! It will do wonders for you. If you missed out on the paleo challenge and want some one-on-one nutrition counseling, email maria@potoamccrossfit.com.

  • Join us for CrossFit Endurance every Tuesday and Thursday! Click here for details!
  • Want to thank our good friends at Lululemon Clarendon for sponsoring our Paleo Challenge! The male and female winner will each receive a free piece of 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
    Back Squat
    3x3x90%
     
    6 Rounds For Max Reps:
    30 seconds Clean & Jerk 135/95
    30 seconds Rest
    Back Squat
    3-3-3
     
    6 Rounds For Max Reps:
    30 seconds Clean & Jerk 115/75
    30 seconds Rest
    Back Squat
    3-3-3-3
     
    6 Rounds For Max Reps:
    30 seconds Clean & Jerk 75/55
    30 seconds Rest

    Post loads and total reps to comments.

    Patriot – Monday 140929

    Burpees. Who doesn’t love them? (Yeah, I know….I’m being just a little sarcastic). Check out the video below for some burpee efficiency tips. I can’t promise it will make them suck less, but it just might improve your efficiency enough to get you a couple more reps. And even if you don’t like burpees, you still want to win, right?

    CrossFit Dogtown Burpee Tips

    Squat
    10-10

    5 Rounds
    1 Min Row (cals)
    1 Min Rest
    1 Min Burpee
    1 Min rest

    Potomac – Sunday 140928

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  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.
  • Strong Man class goes at 0830 Sunday mornings at Patriot with Coach Mollie! This class is free for members, drop-ins pay a $20 drop in fee. More info here.


  • Warmup: EMOTM 8 Min
    3 Good Morning Squat
    3 Superman
    Alt: 3 Kipping Pullup/3 Inchworm Pushup


    RX’d Level II Level I
    EMOTM 10 Minutes:
    5-10s Back Lever
    4 One-Arm DB OHS
     
    2 Rounds For Time:
    30 Kettlebell Swings 53/35
    400m Run
    15 Handstand Pushup
    400m Run
    EMOTM 10 Minutes:
    5-10s Ring Inversion
    4 One-Arm DB OHS
     
    2 Rounds For Time:
    30 Russian Kettlebell Swings 53/35
    400m Run
    15 Box Assisted Pike Pushup
    400m Run
    EMOTM 10 Minutes:
    4 Knees to Wherever
    4 One-Arm DB OHS
     
    2 Rounds For Time:
    30 DB Swings 30/20
    300m Run
    15 L-Seated DB Press
    300m Run

    Post time to comments.

    Patriot – Sunday 140928

    RX’d

    Level II

    Level I

    Push Press
    2-2-2-2-2

    4 Rounds:
    10 Clean and Jerk (135/95)
    Run 400m
    25 Wall Balls (20/14 to 10ft)
    50 Double Unders

    Push Press
    2-2-2-2-2

    4 Rounds:
    10 Clean and Jerk (115/75)
    Run 400m
    20 Wall Balls (20/14 to 10ft)
    30 Double Unders

    Push Press
    2-2-2-2-2

    4 Rounds:
    10 Clean and Jerk (95/65)
    Run 200m
    25 Wall Balls (18/8 to 10ft)
    70 Single Unders

    Potomac – Saturday 140927

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    • Want to thank our good friends at Lulu Lemon Clarendon for sponsoring our Paleo Challenge! The male and female winner will each receive a free piece of apparel.
    • Amanda Latimer with Tom James Custom Clothing Company will be at Patriot CrossFit Saturday, Sept 27th, 9am-11am. Amanda sells custom shirts, pants, suits, jeans, sweaters, and everything you can think of in terms of Men’s & Women’s clothing. Come check out a way to get the perfect fit, a huge selection, and great pricing on all your attire!

     

    RX’d Level II Level I
    “Barbara” – compare to 130824

    Rxd
    Five Rounds for time:
    20 Pullup
    30 Pushup
    40 Situp
    50 Squat
    Rest 3 minutes.


     
     
    Five Rounds for time:
    10 Pullup
    20 Pushup
    30 Situp
    40 Squat
    Rest 3 minutes.

     
     
    Five Rounds for time:
    10 Assisted Pullup
    20 Knee Pushup
    20 Situp
    20 Squat
    Rest 2 minutes.

    Post time to comments.

    Patriot – Saturday 140927

    RX’d

    Level II

    Level I

    “The Chief”
    Max rounds in 3 minutes of:
    3 Power Cleans (135/95)
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    “The Chief”
    Max rounds in 3 minutes of:
    3 Power Cleans (95/65)
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    “The Chief”
    Max rounds in 3 minutes of:
    3 Power Cleans (75/55)
    6 Knee Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

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