Potomac – Thursday 150507

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Water Intake, Salt Intake, and Junk Science by Brian Wilson
​
With summer coming on, many of you are probably worried about taking in enough water throughout the day and especially at workouts. But you shouldn’t.

The idea that you need to be drinking the recommended “at least eight glasses of water per day” for health and performance results is a) based on junk science, and b) contrary to what we’ve seen succeed for our athletes. As Mark Sisson notes, “…there is no evidence that drinking eight or more glasses prevents constipation, kidney stones, bladder cancer, urinary tract infections or that it guarantees you’ll have clear skin and a toxic-free liver….On the other hand, there are some possible health consequences of overdoing this hydration thing. Chronic over-consumption of water can cause the relative concentration of important electrolytes in the blood to drop, a condition called hyponatremia, which in turn forces water out of the bloodstream and into cells, causing them to swell. Not a big deal for a muscle cell, but catastrophic when it’s a brain cell and there’s no extra space to expand into.”

This leads us to a topic that CrossFit has taken head on: sports drink companies marketing to athletes and the net results being common issues of cramping and in more serious cases Exercise Associated Hyponatremia (which can lead to what Sisson is describing above: swelling of the brain, and possibly death).

Further, many of you have been probably told by your doctor or seen information in the media warning you about excessive salt intake. The science behind the salt is dangerous for your health has been thoroughly debunked by Gary Taubes as far back as 1998. But health professionals and media continue to promote this concept.

The combination of lowering your salt intake and raising your water intake can combine to create a dangerous results. You should drink when you’re thirsty and eat Paleo. If you begin cramping in a workout, you should NOT drink water. As Arlington starts to heat up, you may want to increase your salt intake by simply adding salt to your meals. For some of our more active members, you may want to have some Endurolytes before an especially long workout as well.

  • Join us for a complimentary “Snatch and Stretch” class this Saturday, May 9th, at 11am, at Patriot CrossFit (2130 N Glebe Rd). Coach Erika will be leading a 30 minute CrossFit workout followed by a 30 minute yoga session with Seema Dabas. Members and non-members welcome!
  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​potomaccrossfit.com!​ You can see our membership policy ​here.​
  • BritFit’s Tuesday/Thursdays 1200 has been moved to 1815 both days! Check out more classes and updated schedule here!
  • 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: AMRAP 10 Minutes:
    7 Snatch Balance
    7 Situp to Straddle
    7 Good Morning
    7 Ring Row
    7 Diamond Pushup
    Partner 1 performs Double Unders while partner 2 performs warmup. Alternate each round.

    RX’d Level II Level I
    Deadlift
    5-5-5
     
    AMRAP 11 Minutes:
    1 Rope Climb 15’
    40 Overhead Plate Lunge 45/25
    10 Burpee
    Deadlift
    5-5-5
     
    AMRAP 11 Minutes:
    1 Rope Climb 10’
    30 Overhead Plate Lunge 45/25
    10 Burpee
    Deadlift
    5-5-5-5-5
     
    AMRAP 11 Minutes:
    3 Rope Pull to Stand
    30 Overhead Plate Lunge 25/15
    6 Burpee

    Post loads and rounds plus reps to comments.
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    Potomac – Tuesday 150414

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    “The Secret to Leaning Out” by Maria Smith

    Got your attention with this title, didn’t I? Everyone wants to know the secret to leaning out, losing weight, decreasing body fat…etc. Call it whatever you want, but bottom line many of you (not all) want to look better or maintain what you’ve already worked hard for.

    Many people are blessed with amazing genetics and don’t have to work hard for this. However, this is not the majority of people. Look around….this is a very small percentage, as most of our society is overweight.

    Many people spend more time searching for a quick fix on how to lose weight than they are actually putting the time and effort to move closer to their goal.

    There is no quick fix, unfortunately. You need to work hard if you want to look the way you want to. Throughout my weightlifting experiences…cutting weight, jumping down weight classes, etc. I have experimented with many different kinds of diets…food guide pyramid recommendations, ketogenic, paleo, paleo-zone, low carb high fat, low fat high carb….etc.

    I have learned a few things from each diet and learned what works best for me. I found success in many different diets, that oppose each other pretty greatly. However, each diet has something in common:
    – Eating clean, unprocessed foods
    – Portion control
    – All promote to eat a diet high in vegetables
    – All promote to eat a diet low in sugar

    I’ve seen women go from 200+ pounds who decide they want to do figure competitions. Their diet is way different than the paleo diet that we preach, yet find they get amazing results. Why do some of these diets work so well for people, even if they are all so different?

    Willpower.

    If you don’t have the willpower to stay strict on a diet, you won’t have success. I’m not talking about the willpower to get through one day. You need to set goals and strive everyday for what you want. If you don’t have the willpower, you will never reach your goal. It’s as simple as that.

    This doesn’t mean you can’t ever have a beer or a chocolate bar ever again in your life, but if you want to lose x amount of pounds by a certain time, you will have to make some sacrifices. I always like to tell people who ask me for advice that if it was easy, everyone would have a six-pack.

    As CrossFitters we like a challenge and this is one of the hardest that we face. Choose a diet that works for you and stick with it. It also helps to have someone keep you honest. If this blog is speaking to you, get some accountability by telling someone close to you. Maybe they will even jump on the band wagon with you.

  • Need new WOD shoes? Reebok FitHub Georgetown will be at Potomac Monday April 27th from 4:30-7:30pm for an Active Shoe Try On before or after your workout! Purchases come with a 25% discount plus delivery back to you AT the gym!
  • Did you know that we’re part of the Reebok Key Partner Program? You can order Reebok gear through our online store here!


  • Warmup: AMRAP 10 Minutes:
    7 OHS
    7 Situps
    7 Good Morning
    7 Ring Row
    7 Planche Pushups
    Partner 1 runs 300m/200m while partner 2 performs warmup. Alternate movements as you go

    RX’d Level II Level I
    1,000m Row
    25 Bastards over erg
     
    Rest until clock hits 10:00, then…
     
    3 Rounds For Time:
    15 Push Press 135/95
    20 Toes To Bar
     
    Rest until clock hits 20:00, then…
     
    *3 Rounds For Time:
    15 Box Jump Over 30/24
    20 CTB Pullup
    1,000m Row
    25 Bastards over erg
     
    Rest until clock hits 10:00, then…
     
    3 Rounds For Time:
    15 Push Press 115/75
    12 Toes To Bar
     
    Rest until clock hits 20:00, then…
     
    *3 Rounds For Time:
    15 Box Jump Over 24/20
    12 Pullup
    850m Row
    15 Bastards over erg
     
    Rest until clock hits 10:00, then…
     
    3 Rounds For Time:
    15 Push Press 65/45
    12 Toes To Wherever
     
    Rest until clock hits 20:00, then…
     
    *3 Rounds For Time:
    15 Box Jump Over 16/12
    12 Assisted Pullup

    *10 min time cap

    Post time for each workout to comments. If you did not finish the workout before the 10 minute time caps, post your rounds plus reps for each workout.

    Potomac – Monday 141222

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    “WODDING while Traveling” by Maria Roselle

    Tis the season to be jolly…aaaand to eat your face off. We all do it – even the strictest paleo eaters out there. No one can turn down some Christmas goodies whether that means cookies or eggnog.

    Understandably so, the diet is hard to control this time of year, but you can try to do as best as possible between parties. I always recommend to be as strict as possible in your normal routine, and enjoy yourselves at the events. When at the events or parties, fill up on veggies and protein first before hitting the sweets.

    I also highly recommend getting yourself moving! You’ll feel better physically and mentally, as you may be out of your normal regimen.

    So…how do you keep up and keep moving while on the road? CrossFit has pretty much taken over the fitness industry and there are locations EVERYWHERE. Hopefully wherever you are traveling to, you can find a CF gym that will take you in! If not, here are some other options:

    Visit this website and choose a few of these “travel WODs” to do! If you have a jump rope, you could add double/single unders to the mix as well.
    -Go to a “normal” gym and do what you can with the equipment available. Even if that means going old school and pumping some iron or doing one of the travel wods previously mentioned. This is where your DB skills can come in handy.
    – Run (don’t tell Brian)

    For those of you who are pretty much laughing at me, thinking – “yeah right, the only thing I’ll be doing with my booty is feeding it and sitting it down” then I look forward to seeing you on January 3, 2015 at the paleo challenge kick-off!! Sign up here.

  • Due to the holidays and our upcoming focus on offering more Group Foundations slots, the 1715 and 1815 WOD Classes Mon-Fri at Potomac are cancelled. You can see our complete schedule here.
  • 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
    E2M for 10 Minutes:
    Back Squat
    6-4-2-2-1 (65%-75%-80%-85%-90%)
    -THEN-
    Back Squat x Max Reps with spot at 80%
    Score = total reps
     
    21-15-9 For Time:
    Wallball 20@10’/14@9′
    Ring Dip
    E2M for 10 Minutes:
    Back Squat
    6-4-2-2-1
    -THEN-
    Back Squat x Max Reps with spot (weight of the 3rd set)
    Score = total reps
     
    21-15-9 For Time:
    Wallball 20@10’/14@9′
    Assisted Ring Dip
    E2M for 10 Minutes:
    Back Squat
    5-5-5-5-5
    -THEN-
    Back Squat x 10 with 80% of the above weight.
    Score = total reps
     
    21-15-9 For Time:
    Wallball 20@10’/14@9′
    Pushup

    Post loads/max reps and time to comments.

    Potomac – Monday 141124

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    “Thanksgiving Tips and Tricks” by Maria Roselle

    Thanksgiving! It’s the holiday to really recognize how thankful we all should be and usually a time to get together with friends and family. In celebration for this holiday, we all eat A TON OF FOOD!! Oh but it’s all sooooo good!! How do we keep our diet on track when we are surrounded by all this sinfully delicious food?!

    Some tips and tricks to get you through the day:
    – Workout. Remember we are having TWO classes on Thursday! 0830 & 0930 at Potomac. You’ll feel better and it will probably set you up for a healthier day. And if not, at least you worked out right?!
    – Hydrate! Many times people confuse thirst for hunger. Keep your water bottle close and drink throughout the day so you aren’t as “hungry”.
    – Help out or get out. Help with things around the house whether that be getting the place ready for visitors or helping with making the food. If this isn’t an option, go out and play with your kids, cousins, etc. The more time you sit inside by the chips, the more you will tend to snack
    – Pick your poison. When it’s time for the meal, pick out the few things you want to indulge in and don’t bother with the unhealthy stuff you’re not as excited about. Make the cheat worth it.
    – Eat the good stuff first. Fill yourself up with the veggies first, protein next, and save the sweets or whatever it is you are drooling about for the end. Hopefully by this time you aren’t ravishing and you won’t eat as much of the bad-but-oh-so-good stuff.

    Remember, it’s only one day. Choose your indulgences and enjoy. It’s what you do on a normal occasion that is going to determine your results.

    Any other good recommendations for a not-as-unhealthy holiday?

    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.  
     
    November Anniversaries:

     
    Mark Casciato 2008
    Jim Glover 2009
    Meredith Jaeckel 2010
    Jacky Malerba 2010
    Karen Kaczmaerk 2011
    Tricia Sibley 2011
    Chris Robinson 2012
    Jay Burkholder 2013
    Christine Haddad 2013
    Michelle Zwerner 2010
    Chris Deedy 2013

    Thank you for your commitment to us!  – PCF Staff

  • **THANKSGIVING SCHEDULE**
     
    Wednesday 11/26 (normal morning/daytime classes)
    1630 @ Patriot
    1645 @ Potomac

    Thursday 11/27 – At POTOMAC
    0830
    0930

    Friday 11/28 – At PATRIOT
    0930
    1030

    Saturday @ Potomac
    0830
    0930
    1030

  • It’s time for Bring A Friend Day!

    Bring one, bring many. No prior CrossFit experience required, and it’s FREE! Click ​here for more info.



  • Warmup: EMOTM 8 Min
    3 Good Morning Squat
    3 Superman
    Alt: 3 Strict K2E/3 Inchworm Pushup


    RX’d Level II Level I
    Back Squat
    10-10-10
     
    3 Rounds For Time:
    (15 Minute Time Cap)
    5 Muscle Up
    10 Push Press 115/75
    20 Box Jump 27/24
    Back Squat
    10-10-10
     
    3 Rounds For Time:
    (15 Minute Time Cap)
    2 Muscle Up
    10 Push Press 95/65
    20 Box Jump 24/20
    Back Squat
    5-5-5-5
     
    3 Rounds For Time:
    (15 Minute Time Cap)
    10 Assisted Pullup
    10 Push Press 65/45
    20 Box Jump 16/12

    Post loads and time to comments.

    Potomac – Thursday 141002

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    “Elite Alcohol Fueled Performance: Part II” by Brian Wilson

    Last week we talked about the basics of why you shouldn’t drink and alluded to why you should via pop-science and 11th Century Persian poetry (PS. If you haven’t read Khayyam, you’re missing out!). This week I want to talk about how you should go about drinking:

    1) Drink with people you like. We are, like ants, bees, wasps and wolves, a pack species.
    2) Drink clear liquor, brown liquor and/or wine. Skip the beer, gluten is bad. Vodka fucks you up just as good.
    3) Drink during the day. Eat a big meal after, then go to sleep!

    Follow these simple rules of thumb and you can get all the benefits of drinking without as many negative effects. And as always, if you need more help, I’m available for personal training at either Potomac CrossFit or Clarendon Ballroom.

  • 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.
  • Improve your Olympic Weightlifting at 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 Good Morning Squat
    3 Superman
    Alt: 3 Strict K2E/3 Inchworm Pushup


    RX’d Level II Level I
    Power Clean
    4x3x70%
     
    AMRAP 11 Minutes:
    11 Hang Power Snatch 95/65
    200m Run
    11 Shoulder To Overhead 95/65
    200m Run
    Power Clean
    3-3-3-3
     
    AMRAP 11 Minutes:
    11 Hang Power Snatch 75/55
    200m Run
    11 Shoulder To Overhead 75/55
    200m Run
    Power Clean
    3-3-3-3-3
     
    AMRAP 11 Minutes:
    11 Hang Power Snatch 55/35
    200m Run
    11 Shoulder To Overhead 55/35
    200m Run

    Post loads and time to comments.

    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.

    Potomac – Thursday 140925

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    “Elite Alcohol Fueled Performance: Part I” by Brian Wilson

    There are a plenty of athletes in the gym that are very high performers, very strict Paleo eaters, and very admirable drunks. While I only meet two of those three criteria, I’ve still seen a lot of performance increases over my last eight years of CrossFit and living in Arlington, the day drinking capital of the world.

    My advice to my nutritional consulting clients and my Paleo Challengers is simple and ripped off from Robb Wolf: “Drink as little as possible to maximize performance, and as much as necessary to maximize your sex life.”

    “BUT HOW MUCH CAN I REALLY DRINK BRIAN?!?!?!?” is the question I often get. Well let’s look at why you should minimize first:

    • Alcohol blunts protein synthesis. Alcohol in your bloodstream will decrease the amount of amino acids your body can use to form complete proteins which grow and repair muscle tissue.
    • Alcohol decreases your energy levels by dehydrating you. Because alcohol is a diuretic, it will expel water from your body that’s necessary in the creating of adenosine triphosphate (ATP), a key chemical compound in Kreb’s/Citric Acid Cycle, which is how the body uses food for energy.

    There are plenty of other reasons to skip or reduce alcohol consumption (and there’s a longer rundown from Bill Imbo here), but hopefully that’s scared you a little bit.

    Now don’t get me wrong, I’m with Malcolm Gladwell and Omar Khayyam on the wonderful relationship between man and booze, but we need to look at the why and how to make half way decent non-Fireball based decisions. Next week we’ll discuss the question of “how much” and “how to”. Until then either cloister thyself or enjoy drinking prior to eating the fruit of knowledge.

    • Alaska Wild Wind Fisheries will be at Potomac CrossFit on Thursday, Sept 25th, from 5pm-7pm, selling their delicious wild caught Alaska Salmon. You can pre-order here or just come in and purchase ala carte.
    • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.
    • 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!
    • CF and Yoga – the perfect combo!
      What: WODs and Warriors
      When: Friday, September 26, 6:15pm-7:30pm
      Where: Potomac CrossFit, 1320 N. Courthouse Rd., Arlington VA
      Bring: sneakers, yoga mat, towel, friends
      6:15pm – introductory WOD
      6:45pm – all-levels yoga class
      Beginners welcome!! Already an expert? Don’t worry, we’ll make it challenging for you, too. RSVP here!
    • 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.

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

    RX’d Level II Level I
    Deadlift
    3-3-3

    AMRAP 9 Minutes:
    10 Power Snatch 115/75
    5 Overhead Squat 115/75

    Deadlift
    3-3-3

    AMRAP 9 Minutes:
    10 Power Snatch 75/55
    5 Overhead Squat 75/55

    Deadlift
    3-3-3-3-3

    AMRAP 9 Minutes:
    10 Power Snatch 55/35
    5 Overhead Squat 55/35

    Post loads and time to comments.

    Potomac – Tuesday 140902

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    “Paleo Challenge Warm-up” by Maria Roselle

    We all know how important warming up for our workouts are.  We don’t want to hit it hard without moving around, getting the joints loosened up, etc., otherwise we might not have a good experience with the workout.

    It’s smart to warm-up for the paleo challenge that’s starting on September 6 – less than a week to go.  I’ve heard jokes around the gym how people are going to eat and drink so hard before the kickoff of the challenge.  Try not to treat this like the last supper for the next few days.  Instead, start warming-up for what’s to come.

    The following is a list of tips to help you prep for the paleo challenge (or in general if you’re not doing the challenge):

    1) Sanitize your house – clean out the fridge and the pantry of all “illegal” foods.  Having these unhealthy foods you are addicted to in the house is like torture, and too risky for a breakdown.

    2) Make it a team effort – To make #1 easier, get your family on board with you!  If they aren’t willing to, explain to them your goals so they can help you keep accountable.  You may also ask them to segregate their food from yours in a different section of the fridge or pantry…and make it as out of sight as possible.

    3) Make a plan – Before the first day of the challenge and after you’ve cleaned out the garbage, get to the store.  Make out a shopping list and get to the store.  Nothing is going to be worse than not having any food when you are “starving” and having crazy cravings.
    – During the challenge, it will be helpful to go grocery shopping once, maybe twice a week.  You don’t want to have to go to the store too often and wind up standing in front of the cupcake section drooling.  Avoid all temptations.  When you make your shopping list, stick to it.  Don’t make the list or shop while hungry…..dangerous.

    Hopefully you will consider these tips this week and start making smart moves for success in the paleo challenge.  You want to be warmed-up and ready to go on September 6th!

    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.

    Paul Blanchard – 2008
    Kyle Haran – 2009
    Matt Finkelstein – 2010
    Laura Helm – 2010
    Chesley Hanback – 2010
    Sean Cogliardi – 2010
    T.J. Mackey – 2010
    Grace Ann Bourne – 2011
    Andrew Lathroum – 2011
    Adrienne Newman – 2011
    Joe Capitano – 2011
    Jennifer Dixon – 2013
    Megan Kelly – 2013
    Natalie Hill – 2013
    Kayla Castro – 2013
    Josh Stegall – 2013
    Durgesh Das – 2013
    Kristen Rowe – 2013

    Thank you for your commitment to us! – PCF Staff

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


    RX’d Level II Level I
    AMRAP 4 minutes:
    500 meter row
    10 Burpee Box Jump-Over 24/20
    20 Toes-to-Bar
    30 Shoulder to Overhead 115/75
    40 Kettlebell Swing 53/35
    50 Double Under

    Rest exactly 3 minutes, and then . . .
    AMRAP 6 minutes:
    500 meter row
    10 Burpee Box Jump-Over 24/20
    20 Toes-to-Bar
    30 Shoulder to Overhead 115/75
    40 Kettlebell Swing 53/35
    50 Double Under

    Rest exactly 3 minutes, and then . . .
    For Time: (12 minute cap)
    500 meter row
    10 Burpee Box Jump-Over 24/20
    20 Toes-to-Bar
    30 Shoulder to Overhead 115/75
    40 Kettlebell Swing 53/35
    50 Double Under

    AMRAP 4 minutes:
    500 meter row
    10 Burpee Box Jump-Over 20/16
    15 Toes-to-Bar
    20 Shoulder to Overhead 95/65
    30 Kettlebell Swing 53/35
    25 Double Under

    Rest exactly 3 minutes, and then . . .
    AMRAP 6 minutes:
    500 meter row
    10 Burpee Box Jump-Over 20/16
    15 Toes-to-Bar
    20 Shoulder to Overhead 95/65
    30 Kettlebell Swing 53/35
    25 Double Under

    Rest exactly 3 minutes, and then . . .
    For Time: (12 minute cap)
    500 meter row
    10 Burpee Box Jump-Over 20/16
    15 Toes-to-Bar
    20 Shoulder to Overhead 95/65
    30 Kettlebell Swing 53/35
    25 Double Under

    AMRAP 4 minutes:
    350 meter row
    10 Burpee Box Jump-Over 16/12
    15 Toes-to-Wherever
    20 Shoulder to Overhead 65/45
    30 Dumbbell Swing 30/20
    50 Single Under

    Rest exactly 3 minutes, and then . . .
    AMRAP 6 minutes:
    350 meter row
    10 Burpee Box Jump-Over 16/12
    15 Toes-to-Wherever
    20 Shoulder to Overhead 65/45
    30 Dumbbell Swing 30/20
    50 Single Under

    Rest exactly 3 minutes, and then . . .
    For Time: (12 minute cap)
    350 meter row
    10 Burpee Box Jump-Over 20/16
    15 Toes-to-Wherever
    20 Shoulder to Overhead 65/45
    30 Dumbbell Swing 30/20
    50 Single Under

    Post rounds plus reps from each of the first two parts and your time from part three to comments.

    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
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    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!
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    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.

    Potomac – Thursday 140703

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    Have you noticed recently a few guys staying after class to work on their strict pull-ups, maybe even weighted pull-ups? It’s so great they are working on some of their skills, but the real reason is because…well…it’s beach season. We’re on to you guys (also because I have heard you all announce it during your sets “BEACH SEASON!”) Along with beach season, it’s BBQ season! The two kind of conflict, unless you go to paleo only BBQs. There are usually some amazing food choices, but maybe not so amazing for that “beach season” look you’re going for.

    With the 4th of July tomorrow and BBQ’s all weekend, you want to be sure there is a paleo option so you don’t go off the deep end too much!! You know you’re going to be set on meat…easy. What I do is make a bomb paleo side dish that I know I’m going to love as well as the non-paleo peeps (I would recommend testing it out first), and then hopefully this will deter you from eating the not-as-healthy options.

    As many of you know from reading my blogs, I stalk the PaleOMG website for recipes…and I own two of her cookbooks. On her blog, she has plenty of dips and desserts perfect for BBQ’s and other social events. Two recipes that would be perfect for this weekend are the “Spinach Artichoke Dip” and the “4th of July Lemon Fruit Tart”. I’ve made the dip before and it was a huge hit! I didn’t even make the plantain chips out of pure laziness and just served it with raw veggies (bell peppers, cucumbers, broccoli, carrots).

    Spinach and Artichoke Dip

    Lemon Fruit Tart

    She actually has a list of 25 dishes dedicated to the Fourth of July! Click here for the full list, mouth-watering pictures, and recipes!

    Eat and enjoy! Sharing optional. – MariaPCF
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    Alaska Wild Wind Fisheries will be at Potomac CrossFit on Wednesday, July 9th from 5-7pm. You can purchase their delicious Alaskan salmon ala carte or and pick up on the 9th.
    ____________
    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 Cluster
    3 Hip Raise
    Alt: 3 Strict Pullup/3 Divebomber

    RX’d Level II Level I
    Deadlift
    3-3-3
     
    AMRAP 10 Minutes:
    5 Knees-to-Elbow
    5 Kettlebell Swing 70/53
    Deadlift
    3-3-3
     
    AMRAP 10 Minutes:
    5 Knees-to-Elbow
    5 Kettlebell Swing 53/35
    Deadlift
    3-3-3-3-3
     
    AMRAP 10 Minutes:
    5 Knees-to-Wherever
    5 Russian Kettlebell Swing 53/35

    Post loads and rounds plus reps to comments..

    Bitnami