Potomac – Wednesday 150401

IMG_5902

  • Did you know that we’re part of the Reebok Key Partner Program? You can order Reebok gear through our online store here!


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


    Benchmark of the Month: GRACE

    RX’d Level II Level I
    Jerk
    3-3-3-3
     
    For Time:
    30 Clean and Jerk 135/95
    Push Jerk
    3-3-3-3
     
    For Time:
    30 Clean and Jerk 115/75
    Push Jerk
    3-3-3-3-3
     
    For Time:
    30 Clean and Jerk 65/45

    Post loads and time to comments.

    Patriot – Wednesday 150401

    On Monday I mentioned the Patriot Competition Team — today I want to talk a little bit about upcoming competitions for everyone, even folks that don’t want to participate in the “Competition Team.” If during the Open you found that you enjoyed the structure of competition and positive pressure to perform just a little outside your comfort zone, the good news is that there are a number of competitions throughout the year in which you can participate. Many of our athletes, from the top of the firebreathers to folks that just wanted to see what competing was all about, have participated in SuperFit, Festivus Games, the Mid-Atlantic Affiliate Competition and many others. Some are team competitions, and some are individual, so you have a choice as to whether you want to suffer the pressure alone or with 3 other crazy individuals 🙂

    It just so happens that a competition called Flex on the Mall is coming up on June 6. It will be a co-ed team competition (2 men, 2 women), with RX and Scaled divisions. Potomac sent a team last year, and all reviews indicated that it was a good time. I think we’re trying to put together a couple teams (both Patriot and Potomac), so feel free to talk amongst yourselves to organize a team, or hit me up if you’re interested but don’t know who else might be.

    Details on Flex can be found here.
    ~Erika PCF

    RX’d

    Level II

    Level I

    P-Curtis
    3-3-3-3-3
    Touch and Go. Do not drop the bar.

    35-25-15-5
    KB Swings (70/53)
    Wallballs (20/14 to 10ft)

    P-Curtis
    3-3-3-3-3
    Touch and Go. Do not drop the bar.

    35-25-15-5
    Russian KB Swings (70/53)
    Wallballs (16/8 to 10ft)

    P-Curtis
    3-3-3-3-3
    Touch and Go. Do not drop the bar.

    35-25-15-5
    KB Swings (53/35)
    Wallballs (14/8 as high as you can)

    Potomac – Tuesday 150331

    IMG_5772

    The 2015 Open WOD Prediction Contest comes to an end as now that we have all survived 15.5. The predictions were all SO close this time it was hard to judge. Almost EVERYONE was guessing Thrusters and Burpees in one variation or another. No one guessed it would be a couplet with rowing and thrusters, but after going through each guess, I was able to narrow it down. This weeks winner is your very own Brian PCF! He guessed a couplet of Thursters and Burpees, with a buy in of rowing. What separated him from the others was his rep scheme as it was a ladder increasing by six reps. Although the workout was a descending ladder, he was correct with the 6 rep jump. Here is his guess:

    18 Minutes:
    Buy in: 100/80 cal row
    6 Thruster, 120/75
    6 Hand Release Burpee
    12 Thruster
    12 HR Burpee
    18 Thruster
    18 HR Burpee
    Continue to add 6

    Since Brian, Erika, and I are out of the contest, the award will go to the runner up, Jonathan P. with a very similar prediction:

    AMRAP 15 min
    Row 1000m
    Ascending ladder
    3 thrusters (135)
    3 burpee box jumps (24)
    6 thruster
    6 burpee box jump
    9 thruster
    9 burpee box jump

    Congrats Jonathan! You have $10 to use toward the Potomac Retail Shop. Please email maria@potomaccrossfit.com when you would like to come in and use it. -MariaPCF

  • Join CrossFit coach Brittney Jackson for a dynamic, fast paced class focusing on conditioning, core strength and mobility four times per week at Potomac CrossFit!
  • Warmup: AMRAP 10 Minutes
    7 Hang Power Snatch
    7 V-Situp
    7 Good Morning
    7 Bent Over Row
    7 Divebombers
    Partner 1 performs max meters on rower while partner 2 performs one round of warmup. Alternate each round.

    RX’d Level II Level I
    E3M for 9 Min:
    1 Max Effort L-sit
    3 Deficit HSPU
    4 Weighted Pistol
     
    AMRAP 15 Min:
    2 Hang Squat Snatch 125/85
    30 Double Under
    4 Hang Squat Snatch
    30 Double Under
    6 Hang Squat Snatch
    30 Double Under
    *Etc.
    (See scoring below)
    E3M for 9 Min:
    1 Max Effort L-sit
    3 HSPU
    4  Pistol
     
    AMRAP 15 Min:
    2 Hang Squat Snatch 95/65
    15 Double Under
    4 Hang Squat Snatch
    15 Double Under
    6 Hang Squat Snatch
    15 Double Under
    *Etc.
    E3M for 9 Min:
    1 Max Effort L-sit
    3 Box HSPU
    4 Assisted Pistol
     
    AMRAP 15 Min:
    2 Hang Squat Snatch 65/45
    60 Single Under
    4 Hang Squat Snatch
    60 Single Under
    6 Hang Squat Snatch
    60 Single Under
    *Etc.

    *Continue to add 2 reps to the snatch.

    Post your best L-sit time and your TOTAL REPS to comments.

    Patriot – Tuesday 150330

    The 2015 Open WOD Prediction Contest comes to an end as now that we have all survived 15.5. The predictions were all SO close this time it was hard to judge. Almost EVERYONE was guessing Thrusters and Burpees in one variation or another. No one guessed it would be a couplet with rowing and thrusters, but after going through each guess, I was able to narrow it down. This weeks winner is your very own Brian PCF! He guessed a couplet of Thursters and Burpees, with a buy in of rowing. What separated him from the others was his rep scheme as it was a ladder increasing by six reps. Although the workout was a descending ladder, he was correct with the 6 rep jump. Here is his guess:

    18 Minutes:
    Buy in: 100/80 cal row
    6 Thruster, 120/75
    6 Hand Release Burpee
    12 Thruster
    12 HR Burpee
    18 Thruster
    18 HR Burpee
    Continue to add 6

    Since Brian, Erika, and I are out of the contest, the award will go to the runner up, Jonathan P. with a very similar prediction:

    AMRAP 15 min
    Row 1000m
    Ascending ladder
    3 thrusters (135)
    3 burpee box jumps (24)
    6 thruster
    6 burpee box jump
    9 thruster
    9 burpee box jump

    Congrats Jonathan! You have $10 to use toward the Potomac Retail Shop. Please email maria@potomaccrossfit.com when you would like to come in and use it. -MariaPCF

    RX’d

    Level II

    Level I

    EMOTM 10 Minutes
    2 Strict HSPU
    3 Kipping HSPU
    2 Power Cleans

    4 Rounds
    1 Minute Box Jumps (24/20)
    1 Minute Push-Press (75/55)
    1 Minute Goblet Lunge (53/35)
    Rest 1 Minute

    EMOTM 10 Minutes
    2-3 Kipping HSPU
    2 Power Cleans

    4 Rounds
    1 Minute Box Jumps (24/20)
    1 Minute Push-Press (65/45)
    1 Minute Goblet Lunge (53/35)
    Rest 1 Minute

    EMOTM 10 Minutes
    2 HSPU Negatives or 20 Sec HS Hold
    2 Power Cleans

    4 Rounds
    1 Minute Box Jumps (20/16)
    1 Minute Push-Press (45/35)
    1 Minute Goblet Lunge (35/25)
    Rest 1 Minute

    Patriot – Monday 150330

    So the Open is officially over as of 8pm this evening. As happens every year, we saw some really great performances – from some competitive scores amongst our region, to folks performing movements that they couldn’t do a few weeks ago. We had some first muscle ups, some first HSPUs, and some PRs on lifts (some that were even repeated multiple times during the HSPU/clean WOD). This is the part that makes the Open great – seeing folks push themselves outside of their comfort zone and perform better than expected.

    Some of you may walk away from this Open season with a better understanding of what you need to work on during the upcoming year, and that is great. If you have a goal to perform better next year, I encourage you to look at where you felt you struggled, and make a plan to attack those weaknesses. As always, I’m around to help you figure out how.

    Finally, if you walked away from the Open with a burning desire to compete in another competition, I have just the opportunity for you. Shoot me an email to talk about the Patriot competition team — we’ll be working towards several upcoming competitions and would love to have some new participants.
    ~Erika PCF

    • Next round of Patriot Foundations classes start on 7 April (T/TH at 1200), 13 April (M/W at 0630) and 14 April (T/Th at 1830). Sign up here.
    • Order deadline for delicious pasture raised, organic beef, chicken and pork from Heritage Hollow Farm delivery is today at 1! Link to order form here – http://heritagehollowfarms.net/order-form/

    RX’d

    Level II

    Level I

    Squat
    10-10-10

    5 Rounds
    5 Squat Snatch (95/65)
    10 Chest to Bar Pull-ups

    Squat
    10-10-10

    5 Rounds
    5 Squat Snatch (75/55)
    10 Pull-ups

    Squat
    10-10-10

    5 Rounds
    5 Squat Snatch (65/42)
    10 Assisted Pull-ups

    Potomac – Monday 150330

    IMG_7279

    “Competing Beyond the Open” by Maria Smith

    The 2015 Open Season is over!!!

    Now what?!

    We have seen so many of you progress during these last 5 weeks – first muscle-ups, pullups, double unders, PR’s on lifts…etc. Imagine if this could happen more regularly throughout the year, instead of just during the open!!

    Some of you found out that you really don’t like the pressure of the open. It’s fine – it’s not for everyone. However, many of you realized you really like the competitive nature of the sport and pushing yourself past what you thought was impossible. Of course we try to promote the competitive atmosphere in classes (and really that is up to you how competitive you will be), but something is still not the same.

    Did you know that you don’t have to be a part of a special team or group to compete in CrossFit competitions? Just because you aren’t on the “competition team” does not mean you can’t form a team with the other people you workout with, and try it out. Individual or team!

    We need to keep this momentum going. I want to know who is interested in going to local competitions from time to time!! There is one in DC coming up on June 6. They had it last year as well – “Flex on the Mall”. It’s literally right on the national mall. Pretty cool view being sandwiched between the Capital Building and the Washington Monument. A few athletes went last year and had a blast!!

    They have RX’d AND scaled divisions, so everyone is welcome!! I plan on attending and taking as many teams with me that want to partake. It will be like a field trip for CrossFit. If you were more about the treats I made during the Open, maybe you come eat, drink, and watch from the sidelines – that’s fun too!!

    Pricing and more information about the Flex on the Mall can be found here

    Please email me at maria@potomaccrossfit.com if you are interested in forming a team and doing this!! If you aren’t able to find a full group, just let me know and if I know others are interested, I can help form a team.

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

    JACKIE RETEST

    RX’d Level II Level I
    Back Squat Deload
    3x2x70%

    For Time:
    1000m Row
    50 Thruster 45/35
    30 Pullup

    *12 Minute Cap

    Back Squat Deload
    2-2-2

    For Time:
    1000m Row
    50 Thruster 35/25
    20 Pullup

    *12 Minute Cap

    Back Squat
    5-5-5

    For Time:
    750m Row
    50 Air Squat
    20 Assisted Pullup

    *12 Minute Cap

    Post loads and time to comments. If you PR’d, post by how much!! (example: 30 second PR).

    Patriot – Sunday 150329

    • 15.5 make-up goes today at 1pm.
    • Join us for CrossFit Kids (ages 4-8) on Sunday, March 29th, from 12-12:30pm, at Patriot CrossFit! Check out www.pcfkids.com to sign up or email info@pcfkids.com for more information.
    • Order deadline for delicious pasture raised, organic beef, chicken and pork from Heritage Hollow Farm delivery is Monday at 1! Link to order form here – http://heritagehollowfarms.net/order-form/

    RX’d

    Level II

    Level I

    Press
    5-5-5-5

    5 Rounds
    5 Deadlifts (275/185)
    10 Burpees

    Press
    5-5-5-5

    5 Rounds
    5 Deadlifts (225/155)
    10 Burpees

    Press
    5-5-5-5

    5 Rounds
    5 Deadlifts (135/95)
    10 Burpees

    Potomac – Sunday 150329

    IMG_7403

  • Want to dial in your personal nutrition plan? Take a look at our nutritional consulting options!
  • Interested in getting chiropractic care right here at PCF? Schedule here!


  • Warmup: EMOTM 8 Min
    3 Hang Squat Snatch
    3 Situp to Straddle
    Alt: 3 Kipping Pullup/3 Planche Pushup

    PARTNER WOD

    RX’d Level II Level I
    EMOTM 10 Min:
    5-10s Back Tuck Lever
    5-10s Bridge Hold
     
    Max Reps while Partner runs 200m:
    Kettlebell Swing 70/53
    Pushup
    Kettlebell SDHP 70/53
    Box Jump 24/20
    EMOTM 10 Min:
    5-10s Ring Inversion
    5-10s Bridge Hold
     
    Max Reps while Partner runs 200m:
    Kettlebell Swing 53/35
    Pushup
    Kettlebell SDHP 53/35
    Box Jump 24/20
    EMOTM 10 Min:
    5 Toes To Wherever
    5-10s Table-Top Hold
     
    Max Reps while Partner runs 200m:
    Russian Kettlebell Swing 53/35
    Assisted Pushup
    Kettlebell SDHP 53/35
    Box Jump 20/16

    While Partner A runs 200m, Partner B will do as many Kettlebell Swings as possible within that time. Partner A will then come in and repeat that same exercise while Partner B runs 200m. Once both partners complete an exercise, they will move on to the next exercise. You will both go through each exercise once.

    Post time to comments.

    Potomac – Saturday 150328

    11053251_879182068790319_112075248019203580_o
     

    “15.5 Tips & Tricks” by Maria Smith

    For complete breakdown of the standards, click here.

    For Tips & Tricks, read on:

    Well, we were all thinking it….thrusters. No burpees, but to be honest I think I would personally like to see those more than the rower!! #shortpeopleproblems

    So, after tackling this one – I have some tips and tricks for y’all, unless you were planning on doing it completely unbroken like the girls during the announcement video.

    BREATHE
    As often as you can. Hold a good pace on the row so you can breathe. Try to breathe during the thrusters and keep your cool.

    PACE
    If you go out too hard out of the gate, you might crash on your very first set of thrusters.  Note the rate you are going during the first set, and do your best not to stray from that too much.  On the thrusters, allow a little rest, but get back on the bar before you are ready.

    HAVE A STRATEGY
    Mainly for the thrusters. Unless you plan on going unbroken, think about how you will break these thrusters up. Know what you can handle and figure out a rep scheme. For the set of 27, maybe it’s 11-9-7? Or 10-9-8? 10-10-7? Figure it out for each round. Whatever you decide – stick with the plan.

    DON’T STARE (it’s rude)
    Try not to stare at the bar too long. It’s not going to lift itself. Take a few breaths, once your hands are on the bar, pick it up. The first one in a set is always the first one.

    GET BETTER
    If you aren’t hurting, you’re not getting better. Know that if you pick up that bar vs resting too much, you will get better as a whole (which is the whole point, right?)

    KILL IT
    When you get to the set of 9 thrusters, DON’T BREAK IT UP if you can avoid it. Power through and know that the end is SO close. If you put the bar down, the end is not so close.

    WOOHOO FOR THE FINALE OF THE OPEN 2015 SEASON!!!

    Warmup: EMOTM 8 Min
    3 Cluster
    3 V-Situp
    Alt: 3 Strict Chinup/3 Diamond Pushup

    CF OPEN 15.5

     

    RX’d Level II Level I
    27-21-15-9 reps for time of:
    Row (calories)
    Thruster 95/65
    27-21-15-9 reps for time of:
    Row (calories)
    Thruster 65/45

    (also Masters 55+ and Teens)
    27-21-15-9 reps for time of:
    Row (calories)
    Thruster 45/35

    (also scaled Masters 55+)

    Post level and time to comments, and any witty comment you have about the Open!

    Patriot – Saturday 150328

    Hero_ChrisFalkel_th.jpg

    U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

    “Falkel”

    RX’d

    Level II

    Level I

    AMRAP 25 Minutes
    8 HSPU
    8 Box Jumps (30/24)
    1 Rope Climb

    AMRAP 25 Minutes
    4 HSPU
    8 Box Jumps (24/20)
    1 Rope Climb

    AMRAP 25 Minutes
    8 Hand Release/Knee Hand Release Push ups
    8 Box Jumps (24/20)
    1 Rope Pull to Standing

    Bitnami