Patriot – Sunday 150301

15.1 Make up goes today at 1pm.

RX’d

Level II

Level I

Push-Press
5-5-5-5-5

AMRAP 12 Minutes
10 Overhead Squats (95/65)
15 Push-ups
30 Double Unders

Push-Press
5-5-5-5-5

AMRAP 12 Minutes
10 Overhead Squats (75/55)
10 Push-ups
20 Double Unders

Push-Press
5-5-5-5-5

AMRAP 12 Minutes
10 Overhead Squats (65/42)
10 Knee Push-ups
45 Single Unders

Potomac – Sunday 150301

IMG_5691

  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 3pm-5pm.


  • Warmup: EMOTM 8 Min
    3 Cluster
    3 Hip Raise
    Alt: 3 Strict Pullup/3 Divebomber

    PARTNER WOD

    RX’d Level II Level I
    E2M for 12 Min:
    3 Overhead Squat
    30s Ring L-sit (accumulative)
     
    Alternating rounds with partner,
    AMRAP 15 Min:
    3 Power Clean 165/115
    3 Front Squat 165/115
    30 Double Under
    E2M for 12 Min:
    3 Overhead Squat
    20s Box L-sit (accumulative)
     
    Alternating rounds with partner,
    AMRAP 15 Min:
    3 Power Clean 125/85
    3 Front Squat 125/85
    15 Double Under
    E2M for 12 Min:
    3 Overhead Squat
    20s Box Tuck-Sit (accumulative)
     
    Alternating rounds with partner,
    AMRAP 15 Min:
    3 Power Clean 95/65
    3 Front Squat 95/65
    30 Single Under

    Post loads and rounds + reps to comments.

    Patriot – Saturday 150228

    Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

    • Reminder: Yoga for CrossFit goes today at 2pm!  Sign up here:

    RX’d

    Level II

    Level I

    “Ship”
    9 Rounds
    7 Squat Cleans (185/125)
    8 Burpee Box Jumps (36/30)

    9 Rounds
    7 Squat Cleans (155/105)
    8 Box Jumps (30/27)

    9 Rounds
    7 Squat Cleans (115/85)
    8 Box Jumps (27/22)

    Potomac – Saturday 150228

    11021047_863041600404366_2071819409992882388_o

    Check out yesterday’s blog post “Strategies for 15.1 & 15.1a” to help you reach your goals for today’s workout!!
     
    Notes on OPEN WOD 15.1 & 15.1a
    These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

    Your score for Workout 15.1 will be the total number of repetitions completed.

    As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

    The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

    Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

    Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

    Special Tiebreak
    Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

    Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

    ***Today our Levels are as follows:***
    Rx’d = RX’d for everyone under 55 years of age
    LII = “Scaled” -OR- “Master’s RX” age 55+
    LI = “Beginners” -OR- “Master’s Scaled” age 55+

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

    OPEN WOD 15.1

    RX’d Level II Level I
    AMRAP 9 Minutes:
    15 Toes To Bar
    10 Deadlift 115/75
    5 Snatch 115/75
     
    -IMMEDIATELY INTO-
     
    15.1a
    Find your 1RM Clean & Jerk
    *6 Minute Time Cap
    AMRAP 9 Minutes:
    15 Hanging Knee Raises
    (toes to Wherever)
    10 Deadlift 85/55
    5 Snatch 85/55*
    *ground to overhead is allowed
    **Masters must do TTB
     
    -IMMEDIATELY INTO-
     
    15.1a
    Find your 1RM Clean & Jerk
    *6 Minute Time Cap
    AMRAP 9 Minutes:
    15 Sit-up
    10 Deadlift 65/45
    5 Snatch 65/45*
    *ground to overhead is allowed
    **This is also for “Masters Scaled”
     
    -IMMEDIATELY INTO-
     
    15.1a
    Find your 1RM Clean & Jerk
    *6 Minute Time Cap

    Post TOTAL REPS to comments.

    Strategies For 15.1 & 15.1a

    11021047_863041600404366_2071819409992882388_o

    “Strategies for 15.1 & 15.1a” by Maria Smith
     
    The day has come!! Tomorrow we will be performing 15.1 and 15.1a. I had the pleasure of doing this workout today so I could report back to all of y’all and give you some feedback and pointers! First off, I’m REAL glad the movement of the month was TTB!! Hopefully y’all took it seriously and made vast improvements on them.

    15.1:

    SAVE YO’ GRIP!
    Toes to Bar is one of my favorite exercises. I can do a good amount unbroken. However, I was given advice to break them up right from the start (Thanks, Jason E!!). He suggested 3-5 reps at a time. Since I am pretty good with them, I went with 5 at a time. This really helped me remain consistent, as I usually go unbroken for as long as I can but then I hit a brick wall and this generally hurts me in the end. If TTB is not your strong point, do sets of 3.
    Deadlifts are light and easy. Don’t break these up, do them unbroken.
    Snatches are also not very heavy, but I recommend giving your grip a break here. If you are at Patriot, maybe you do singles. If you are at Potomac, I recommend 3 and 2, giving your grip a break between the 5. I wouldn’t try to go unbroken here, as you need to grab the pullup bar immediately after.

    PACE YO’SELF!
    Don’t go too hard out of the gate. It’s 9 minutes, and then you have to max out immediately afterwards. Pick a pace and stick with it. Consciously try to breathe during your small breaks. Don’t freak out, stay cool.

    15.1a:


    KNOW YOUR 1RM
    Hopefully if you are doing this workout RX’d, you know what your one rep max is (or at least what the weight is of 1 heavy rep). This will help determine a good goal for yourself and also help you figure out where to start.
    WARM UP
    For me, I warmed up to about 80% of my 1RM before starting the metcon. I didn’t want to fatigue myself too much, and I knew the metcon would really warm me up!!
    “GO-TIME”
    Immediately after the metcon, I changed my weights from the snatch for the clean and jerk. I tried to control my breathing before doing my first rep. I started at about 75% of my max – and hit this probably 1:30 after finishing the metcon. It felt good so I did a big jump, then added from there. You will have time for about 4 lifts, so figure out where you want to end to help you determine where you should start.
    TAKE YOUR TIME
    Like I said, give yourself time for 4 lifts. Don’t try to get 6+ lifts in here because you will fatigue yourself and make it challenging to hit the higher numbers you want. Just like we do in class, give yourself 1-1:30 minute rest before hitting another attempt.

    Most importantly – HAVE FUN!!

    ***For this workout, our Levels are as follows:***
    Rx’d = RX’d for everyone under 55 years of age
    LII = “Scaled” -OR- “Master’s RX” age 55+
    LI = “Beginners” -OR- “Master’s Scaled” age 55+

    If Rich Froning can get apx 7.5 rounds (224 reps), how many do you predict for yourself?

    Patriot – Friday 150227

    Workout 15.1

    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (115 / 75 lb.)
    5 snatches (115 / 75 lb.)

    Workout 15.1a

    1-rep-max clean and jerk
    6-minute time cap

    Notes
    These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

    Your score for Workout 15.1 will be the total number of repetitions completed.

    As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

    The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

    Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

    Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

    Special Tiebreak
    Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

    Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

    Workout 15.1 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (115 / 75 lb.)
    5 snatches (115 / 75 lb.)

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (85 / 55 lb.)
    5 snatches* (85 / 55 lb.)
    *ground-to-overhead allowed

    Masters
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Masters Scaled
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 sit-ups
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 toes-to-bars
    10 deadlifts (85 / 55 lb.)
    5 snatches (85 / 55 lb.)

    Teens Scaled
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
    Complete as many rounds and reps as possible in 9 minutes of:
    15 hanging knee raises
    10 deadlifts (65 / 45 lb.)
    5 snatches* (65 / 45 lb.)
    *ground-to-overhead allowed

    Workout 15.1a
    (All Divisions)
    1-rep-max clean and jerk
    6-minute time cap

    Potomac – Friday 150227

    IMG_7751

    “Judging the Open” by Maria Smith

    Well – if you watched last nights webcast on the reveal of the 1st Open WOD (15.1) or checked out the games website (or heck, logged on to anything social media) – you know what the workout is for tomorrow!

    Like last year, we will be running the workouts in heats and those who are registered will have a partner. Once partner A finishes, then Partner B will go. Each of you will judge each other.

    JUDGING
    This is hard for many of us to do. We don’t like to “no rep” anyone, especially if it is your friend or even your coach! If someone isn’t getting the full range of movement on an exercise, it should be not be counted toward the workout (a “no rep”).

    It’s not easy to do this to someone, especially if they give you the look of death or yell at you. If your judge calls a no-rep on you, accept it. Fix whatever they want you to do, and continue.

    We want our scores to be legitimate and no one wants to have the reputation of cheating – or the one allowing another to cheat.

    Ideally, we should be just as strict during our daily workouts. Too often I see people who think they are going Rx’d, but aren’t coming to full extension on each ring dip….or not hitting their chest on every CTB pullup…

    If I attend a class as an athlete, I probably won’t say anything. It’s not my place, it’s the coaches place. However, if I see it happen in my class, I let the athlete know that they are not getting the full range of motion. For the most part, they should know this, but of course I’ll give the reminder. Yet, I still see people put their name on the board under the Rx’d category. If they did not count their faulty reps, then that is fine. If they counted those reps, however, it wouldn’t count as Rx’d

    There are a few reasons why I am strict about this:
    1) The full range of motion is how the movement was intended. It will get you stronger and ready you for the next progression of whatever it is you are doing.
    2) It’s no shocker when the Open rolls around each year, and all of a sudden you can’t do the Rx’d movement because you haven’t been doing it correctly leading up to it. (This goes with any other competitions you may compete in).
    3) You don’t get the reputation of being the person who cheats or who isn’t legitimate.

    Most importantly I just want you to get better. For tomorrow, make sure you hit the requirements so no one has to “no rep” you. Be sure to throw a “no rep” out there if necessary.

    • Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!
    • Join PCF for the Hudson Trail Outfitters Spring WOD series. First workout is 10:00am, Saturday, 11 April at HTO!

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

    RX’d Level II Level I
    EMOTM 10 Min:
    3 Skin the Cat
    10-15s Handstand

    For Time:
    Row 2,000m
    Rest 2 Min
    Row 1,000m
    Rest 1 Min
    Row 500m

    *20 minute time cap

    EMOTM 10 Min:
    10s Ring Inversion
    5-10s Assisted Handstand

    For Time:
    Row 2,000m
    Rest 2 Min
    Row 1,000m
    Rest 1 Min
    Row 500m

    *20 minute time cap

    EMOTM 10 Min:
    3 Toes to Wherever
    5-10s Box Assisted Handstand

    For Time:
    Row 1500m
    Rest 2 Min
    Row 800m
    Rest 1 Min
    Row 500m

    *20 minute time cap

    Post time to comments. **If you are doing the Open tomorrow, go easy today.**

    Potomac – Thursday 150226

    IMG_8135
     
    CONTEST:
    In the comments, post exactly what you think the workout will be. The athlete with the closest guess will win $10 toward the retail shop (that’s potentially $50 if you win each week!!).

    I want you to be as specific as possible:
    1) Singlet? Couplet? Triplet? (meaning, how many exercises in the workout?)
    2) WHICH movements/exercises?
    3) What Rep scheme will they use?
    4) AMRAP or Time? If AMRAP, how long?

    In the comments, post EXACTLY what you think it will be.

    Anyone can guess – BUT TO WIN – you must be registered for the Open. If you haven’t signed up yet, don’t worry! There is still time!! Click here to register.

  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​potomaccrossfit.com!​ You can see our membership policy ​here.​
  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 3pm-5pm.
  • Potomac CrossFit and Potomac Rehab Center clients can now get two free hours of parking in our building! Click here for location and hours.


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

    RX’d Level II Level I
    Hang Squat Clean
    3-3-3-3-3
     
    AMRAP 3 Min:
    5 Hand Release Push-Up
    5 Kettlebell Swing 70/53
     
    – Immediately into –

    AMRAP 3 Min:
    5 Hang Power Clean 135/95
    5 Wallball 20@10’/14@9′

    Hang Squat Clean
    3-3-3-3-3
     
    AMRAP 3 Min:
    5 Hand Release Push-Up
    5 Kettlebell Swing 53/35
     
    – Immediately into –

    AMRAP 3 Min:
    5 Hang Power Clean 115/75
    5 Wallball 20@10’/14@9′

    Hang Squat Clean
    3-3-3-3-3
     
    AMRAP 3 Min:
    5 Hand Release Knee Push-Up
    5 Russian Kettlebell Swing 53/35
     
    – Immediately into –

    AMRAP 3 Min:
    5 Hang Power Clean 65/45
    5 Wallball 14@10’/8@9’

    Post loads and time to comments.

    Patriot – Thursday 150226

    • Dont forget – Yoga for CrossFit goes Saturday at 2pm.  Sign up here!
    • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 3pm-5pm.
    • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​ You can see our membership policy ​here.

    RX’d

    Level II

    Level I

    Clean and Jerk
    3-3-3-3-3

    Tabata Something Terrible
    8 Rounds of 20 seconds work, 10 seconds rest of the following exercises
    Wallballs (20/14 to 10ft)
    Push-Press (45/35)
    Back Rack Lunge (45/35)

    Clean and Jerk
    3-3-3-3-3

    Tabata Something Terrible
    8 Rounds of 20 seconds work, 10 seconds rest of the following exercises
    Wallballs (20 to 10ft/14 to 9ft)
    Push-Press (35/22)
    Back Rack Lunge (35/22)

    Clean and Jerk
    3-3-3-3-3

    Tabata Something Terrible
    8 Rounds of 20 seconds work, 10 seconds rest of the following exercises
    Wallballs (16/8 as high as you can go)
    Push-Press (35/12)
    Back Rack Lunge (35/12)

    Patriot – Wednesday 150225

    • Our next order deadline for pasture raised, beyond organic beef, chicken and pork from Heritage Hollow Farm is coming up soon! Click here for more details and order form.
    • Join Potomac CrossFit, Patriot CrossFit and Hudson Trail Outfitters LTD for a free spring workout series!
      • Who: Open to PCF members and non-members
      • What: King of the Mountain WOD
      • Where: Hudson Trail Outfitters, Pentagon Row, 1101 S Joyce St B29 Arlington, VA ​
      • When: Saturday, April 11th @1000

     

    RX’d

    Level II

    Level I

    Snatch Complex (1 Power Snatch+2 Hang Squat Snatches)

    5 Rounds
    10 Burpees
    2 Rope Climbs
    20 Box Jumps (24/20)

    Snatch Complex (1 Power Snatch+2 Hang Squat Snatches)

    5 Rounds
    10 Burpees
    1 Rope Climbs
    15 Box Jumps (24/20)

    Snatch Complex (1 Power Snatch+2 Hang Squat Snatches)

    5 Rounds
    10 Burpees
    2 Rope Climb Attempts/Pull to Standing
    15 Box Jumps (20/16)

    Bitnami