Potomac – Thursday 140626

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Get in the Kitchen! by Maria Roselle
 
If you didn’t already know this, getting in the kitchen and making your own food as opposed to eating out/getting take-out will help you stay on track. Eating out occasionally is fine and even encouraged, to help you stay sane…however, if done frequently, it can really inhibit the goals you are trying to reach. Often times things that you are thinking is healthy, have a lot of hidden ingredients such as canola oil, excessive butter/oil, even gluten in some seasonings. Therefore, my advice is to either A) food prep and get your booty in the kitchen more or B) look into Power Supply so you know exactly what you are getting from their food labels.

A way to help you motivate yourself to get into the kitchen is to buy yourself a new little gadget!! By buying a new fun kitchen tool, you will probably want to find ways to get it to good use. For example, when I bought my spiralizer, I went crazy with it. I spiralized everything from sweet potatoes, onions, beets, cucumbers, squash, zucchini, and apples. (Side note…spiralized squash = squoodles. Zucchini = zoodles. Sweet potato…..spoodles?)

Other than kitchen gadgets, you can purchase a good cookbook and make it a goal to make at least 1 meal out of it per week. Put on some good jams, and get cookin. Some good paleo cookbooks I have used include:

OMG That’s Paleo? – Juli Bauer
Against All Grain – Danielle Walker
Practical Paleo – Diane Sanfilippo
Paleo Comfort Foods – Julie Sullivan Mayfield & Charles Mayfield
AND
My newest purchase: The Paleo Kitchen – Juli Bauer & George Bryant

If you’re not as old school with the handheld recipe books, there are so many blogs out there that are free and have a lot of info as well. All of the above authors have popular blogs that you can google and get great recipes from!!

Any other gotta-have recipe books or blogs anyone is aware of? -MariaPCF
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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.
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Wondering how our barbell strength training works and how to warmup and progress? Click here.
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The Potomac Pro Shop is now open! Stock up on Steve’s Paleo Goods, SFH fish oil, Progenex Recovery/More Muscle protein powder, Quest Bars, and of course the new swanky Potomac CrossFit apparel!
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Warmup: EMOTM 8 Min
3 Good Morning Squat
3 Superman
Alt: 3 Strict Chinup/3 Inchworm Pushup

RX’d Level II Level I
Power Clean
5x2x80%
 
Tabata
8 Rounds of 20 seconds of work, 10 seconds rest for each exercise:
Jumping Lunge 45/35
Toes To Bar
Double Under
Power Clean
2-2-2-2-2
 
Tabata
8 Rounds of 20 seconds of work, 10 seconds rest for each exercise:
Jumping Lunge 35/25
Toes To Bar
Double Under
Power Clean
2-2-2-2-2-2
 
Tabata
8 Rounds of 20 seconds of work, 10 seconds rest for each exercise:
Jumping Lunge (bodyweight)
Toes To Wherever
Single Under

Post loads and total reps to comments.

Potomac – Wednesday 140618

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Come join Coach Tes Salb for her last workout at Potomac CrossFit at 6:15pm!

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The Importance of Post Workout Nutrition by Maria Roselle
 
“Breakfast is the most important meal of the day.” I’m pretty sure General Mills stated that so that everyone would buy their cereal. The statement is true, if your workout comes before breakfast. I also think lunch is the most important meal of the day, if lunch follows your workout – likewise with dinner. Basically, what I am getting at is that your post-workout meal is the most important meal of the day.
 
If you are reading this, chances are you are not part of the sedentary population. You are a PCF member, affiliated with another CrossFit, or involved in fitness somewhere else but enjoy reading our blog. Regardless of what gym you come from, if you workout regularly, especially at the intensity that CrossFit offers, you are an athlete. Athletes (aka you) require post workout nutrition to fuel their body and help the muscles to recover and build strength. Exercise breaks the muscle tissues down and the only way to repair and strengthen them is to ensure proper nutritional intake immediately after workout.
 
So what type of food is the best to eat for our post-workout meal? The combination of protein and carbohydrate sources are what’s going to do the trick. Carbohydrates release insulin which carries the amino acids from the protein into the muscle cells. Carbs and protein work as a team to get the nutrients into the damaged muscles to ensure rebuilding and strengthening.
 
I can’t give you a precise window to get your post workout meal in your system, but I recommend as soon as you can. Personally, I try to get it in within 30-60 minutes. The sooner the better, but I try not to exceed that time. If you are one who can’t handle eating food after working out (…I don’t understand, as I can always eat…) then find a good protein powder to drink and add some coconut water in there. That will give you your protein and carbs. I do a 1:1 ratio for protein and carbs and I feel pretty good with that. DON’T BE AFRAID TO EAT CARBS! – Carbs will not inhibit fat burning – they aid in the process as I stated above. How much depends on your body and your size, and if you want to look further into that, you can always hit one of us coaches up for nutrition counseling.
 
Fun fact: Athletes who skip the most important meal of the day have a higher tendency to get sick. So eat your sweet potato and be sniffle free. -MariaPCF
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Want to thank our sponsor, Power Supply Meals, for supporting the upcoming Friday Night Throwdown! Power Supply will be providing free samples for everyone that attends/competes in the Throwdown!

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Want to dial in your personal nutrition plan? Take a look at our nutritional consulting options!
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Warmup: EMOTM 8 Min
3 Cluster
3 Hip Raise
Alt: 3 Ring Row Drill/3 Divebomber

RX’d Level II Level I
Push Press
4x3x70%
 
6 Rounds for Max Calories:
1 Min Row
1 Min Rest
Push Press
3-3-3-3
 
6 Rounds for Max Calories:
1 Min Row
1 Min Rest
Push Press
3-3-3-3-3
 
6 Rounds for Max Calories:
1 Min Row
1 Min Rest

Post loads and total calories to comments.

Potomac – Monday 140616

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Starchy Carbs and Paleo/CrossFit by Brian Wilson

Something that I think is an issue for a lot of athletes is carb intake. I’ve talked to a lot of clients about this, wrote about it, and talked about it during the Paleo Challenge, but dialing in the right amount of carbs still seems to be an issue for folks. I’ll give you some good rules of thumb:

1) If you are training 2x/week and have significant amounts of body fat to loose, you just want to eat starchy carbs in your post workout meals. So if you work out in the morning, eat at least a fist sized portion of starchy carbs in your post-WOD meal.

2) If you have some body fat to lose, up your starch intake to at least 2x/day with meals.

3) If you are training 4-5 days a week, and have some body fat to loose, you need to eat at least 2-3 fist sized portions of starch on your training days.

You can find info on what we consider starchy carbs here in our Paleo FAQ section.

Now if you want more clarity, we’re here to help! You can just post to comments anytime, you can post to our Facebook page (on the wall or just in the daily WOD post), or you can sign up for nutritional counseling with one of our coaches. Maria does these all the time and is a great resource. When I’m sober, I’m ok at this too.
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You can take a look at our upcoming Foundations classes here!
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The Potomac Pro Shop is now open! Stock up on Steve’s Paleo Goods, SFH fish oil, Progenex Recovery/More Muscle protein powder, Quest Bars, and of course the new swanky Potomac CrossFit apparel!
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Registration for the first Friday Night Throwdown at Potomac CrossFit 2.0 is up now! You can register for the scaled or Rxd division. There will be five events in two hours (#sofakingelite). You can see more details and registration for competitors and volunteers (we need bartenders and judges!) here. Volunteers and athletes both get some of the sweet new Potomac apparel!
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Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Ring Row Drill/3 Diamond Pushup

RX’d Level II Level I
Front Squat
5-5-5
 
AMRAP 8 Minutes:
1 Muscle Up
1 Squat Snatch 115/75
2 Muscle Up
2 Squat Snatch
3 Muscle Up
3 Squat Snatch
4 Muscle Up
4 Squat Snatch
….continue to add 1 rep per round.
Front Squat
5-5-5
 
AMRAP 8 Minutes:
2 Ring Dip
1 Squat Snatch 95/65
4 Ring Dip
2 Squat Snatch
6 Ring Dip
3 Squat Snatch
8 Ring Dip
4 Squat Snatch
….continue to add 2 reps of dips and 1 rep snatch per round.
Front Squat
5-5-5-5-5
 
AMRAP 8 Minutes:
2 Knee Pushup
1 Squat Snatch 65/45
4 Knee Pushup
2 Squat Snatch
6 Knee Pushup
3 Squat Snatch
8 Knee Pushup
4 Squat Snatch
….continue to add 2 reps of pushups and 1 rep snatch per round.

Post loads and rounds plus reps to comments.

Potomac – Wednesday 140528

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 “Only eat what your body requires and don’t become carried away with foods that don’t benefit you.” -Bruce Lee
 
The above quote is one I found as I was reading about the benefits of protein in our diet and how it is the foundation of fat loss. As athletes, it’s vital to get an adequate amount of protein in addition to starchy carbs and healthy fats. When I look at diets to give an analysis, I always look for balance between these three macronutrients, especially having protein at every meal.
 
Benefits of Protein:
– Lower LDL (bad) cholesterol
– Raise HDL (good) cholesterol
– Maximize fat loss
– Protein foods digest slowly:
-This helps you feel full for longer periods of time. They have the highest satiation value (as opposed to sugar, where you never get that feeling of “fullness”)
Helps us build/maintain lean muscle mass during a fat loss phase. Why is this important? Well when you are losing “weight” you don’t want to be losing muscle mass otherwise you are left with the SKINNY FAT syndrome. Maintaining lean muscle while losing fat = BEACH BOD.
 
Note: Animal foods should be your primary protein source. Proteins coming from vegetable or grain-based foods generally have a higher amount of carbohydrates and fat, which we are getting from other whole foods in our diet – and in excess, it will be more difficult to hit our physique or fitness goals.
 
However, lets track back to the opening quote. As protein is important to achieve many goals, it doesn’t mean your intake needs to be excessive. You want to eat enough to support your body and how you train.
 
So when trying to lose weight, follow the guideline we preach about daily. Eat paleo. Eat protein with every meal. Some fruit. Lots of veggies. Starchy carbs (if training regularly). Healthy fats. NO sugar. Exercise. -MariaPCF
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We’re making room for our new apparel so what we have in stock now is 50% off!! Get it while it lasts, must be purchased on sight.
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Interested in getting delicious prepared Paleo meals delivered to the gym just for you?
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Our next order deadline for pasture raised, beyond organic beef, chicken and pork from Heritage Hollow Farm is coming up soon!
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Warmup: EMOTM 8 Min
3 Cluster
3 Hip Raise
Alt: 3 Kipping TTB/3 Divebomber

 

RX’d Level II Level I
Push Press
4x1x90%

21-15-9 reps for time:
Overhead Squat, 95/65
Ring Dip

Push Press
1-1-1-1

21-15-9 reps for time:
Overhead Squat, 75/55
Assisted Ring Dip

Push Press
1-1-1-1-1-1

21-15-9 reps for time:
Overhead Squat, 55/35
Knee Pushup

Post loads and time to comments.

Potomac – Tuesday 140527

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Hydration and Electrolyte Balance by Brian Wilson
 
Much is made in most health and fitness about proper hydration. I think that much of this is bubkis. However, getting the proper amount of what is commonly known as “electrolytes” is absolutely critical to your overall health and your CrossFit performance especially.
 
For most folks, simply eating Paleo and getting a good variety of foods will do the trick. I’m also a fan of adding iodized salt in the mix. For folks that are doing a good amount of hard training, some simple supplements might be necessary based on your individual biological requirements. For years, I’ve recommended Endurolyte tablets. As it’s getting hotter outside, these make more and more sense and folks report good results. There are some other more pricey options out there, but they depend on how much your working out, how much you naturally sweat, and whether or not you really want to take the time to mess around with them.
 
Have any of you tried Endurolytes or other supps?
 
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Due to popular demand, I will be holding another Muscle-up Clinic at Potomac CrossFit! This clinic will include instruction and individualized drills for the muscle-up and/or how to link them together efficiently. Those of you who attend will leave with your first muscle-up or the best drills for you to get to that point. The cost is $20 for members and $30 for non-members. We will need at least 6 people signed-up to make this happen.
 
Pre-requisites:
– Strict Pullups – 5 for men, 3 for women (consecutive, unassisted)
– Strict Dips – 5 for men, 3 for women (consecutive, unassisted)
– Kipping Pullups – 15 for men, 8 for women (consecutive), unassisted)
– *Recommended to be able to hold the false grip, but not required
 
Details:
– Saturday, May 31
– Time – 10:30-12:00
*Come fresh – no morning WOD this day.
 
Click here to sign up 
Email maria@potomaccrossfit.com with any questions or concerns.
 
-MariaPCF
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Registration for the first Friday Night Throwdown at Potomac CrossFit 2.0 is up now! You can register for the scaled or Rxd division. There will be five events in two hours (#sofakingelite). You can see more details and registration for competitors and volunteers (we need bartenders and judges!) here. Volunteers and athletes both get some of the sweet new Potomac apparel!
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Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Ring Row Drill/3 Diamond Pushup

 

RX’d Level II Level I
EMOTM 10 Minutes:
3 Roll to Candlestick
5-10s Back Lever
 
In 12 Minutes for Maximum Reps:
1 min Double Under
1 min KB Snatch 53/35
2 min Double Under
2 min KB Snatch 53/35
3 min Double Under
3 min KB Snatch 53/35
EMOTM 10 Minutes:
3 Roll to Candlestick
5-10s Ring Inversion
 
In 12 Minutes for Maximum Reps:
1 min Double Under
1 min DB Power Snatch 50/30
2 min Double Under
2 min DB Power Snatch 50/30
3 min Double Under
3 min DB Power Snatch 50/30
EMOTM 10 Minutes:
3 Roll to Hip Raise
3 Toes to Wherever
 
In 12 Minutes for Maximum Reps:
1 min Single Under
1 min DB Power Snatch 35/20
2 min Single- Under
2 min DB Power Snatch 35/20
3 min Single Under
3 min DB Power Snatch 35/20

Post total reps to comments.

Potomac – Thursday 140515

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This past weekend, I strolled into DC to the E-Street Cinemas and saw the documentary “Fed Up.” If you haven’t heard of this or seen previews, I recommend you check out the trailer on youtube immediately reading this post.
 
It focuses on the dramatic rise of the obesity epidemic, especially amongst the children of today. Throughout the years we’ve seen the food industry recreate their foods to become low-fat, as that was what we thought was causing our population to be overweight and obese. However, this documentary highlights how it’s actually the increasing rate of sugar in our foods that is killing us, regardless of the type of sugar that is being used. HELLO processed foods and sugar!!! Fortunately for us, we know this thanks to all the research shared with us as CrossFitters…and has proven true as those of who have done the paleo challenges or sugar detoxes.
 
I took a lot away from this documentary and wanted to share a little bit about it. Many people choose to go paleo (or a variation of it) to lose weight, look good, feel better, etc…all obvious reasons, but just for themselves. They will still feed their children cereal, oatmeal, crackers, juices, sodas, sweets – because it’s easier and that’s what the kids want. The kids are being poisoned and what kid WOULDN’T want the sweets over healthier options? Yes yes, kids are going to be kids, but by setting a good example at home will hopefully help them make better decisions when they aren’t at home.
 
Something else I really took away from this documentary was the point that nutrition is #1 and must be a priority to keep healthy. I’ve said it in the past, but the gym really only accounts for about 20% of the results. You could be working out 5 days/week, several workouts/day, and consistently active, etc….but if you’re constantly putting sugar into your body, you could be overweight or not seeing the results you are striving for. I’m not just talking about white granulated sugar, but all forms of it – honey, agave, stevia, splenda, coconut sugar….AND the processed foods that are turned into sugar – breads, grains, and packaged foods.
 
Surprising to some, but I am human. Yes, I enjoy my occasional cheat meal – FroYo with all kinds of ridiculous toppings, chocolate, baked goods (usually paleo 😉 ), however, it’s one meal – not all day. It’s once every few weeks, not every day. This isn’t causing the rate of obesity to skyrocket, but it’s the everyday breakfast cereal with fruit and juice. The lunch sandwich with peanut butter and jelly with a doritos as a side. Then the dinner composed of pasta, spaghetti sauce, and of course dessert. Obviously, I’m exaggerating here…or am I…? I guess it will vary for each family.
 
I could go on for a while, but I don’t want anyone to look at this and say “TLDR (too long didn’t read)” and skip right to the workout. I suggest you get on that metro, get off at Metro Center, and mosey on over to E-Street Cinema and check this flick out for yourself. I know you all will be just as interested as I am, since most of you are CrossFitting and eating paleo to reach optimal health. -MariaPCF
 
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CF Kids Class is happening this weekend!! Come join us on Sun 5/18, 12:00-12:30pm at Patriot CF. More information is available here Click here for schedule.”.
 
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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Situp to Straddle
Alt: 3 Kipping Pullup/3 Planche Pushup

RX’d Level II Level I
Power Clean
4x1x90%
 
For Time:
750m Row
30 Back Squat 95/65
500m Row
20 Back Squat
250m Row
10 Back Squat
100m Row
Power Clean
1-1-1-1
 
For Time:
750m Row
30 Back Squat 75/55
500m Row
20 Back Squat
250m Row
10 Back Squat
100m Row
Power Clean
1-1-1-1-1-1
 
For Time:
500m Row
30 Back Squat 55/35
300m Row
20 Back Squat
200m Row
10 Back Squat
75m Row

Post loads and time to comments.

Potomac – Monday 140512

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Just like we scale workouts based on your level, we also scale our versions of the Paleo Diet. If you’ve done our Paleo Challenge, you know we take a very simple approach to this. If you’re primary goal is weight loss, then you need to take in enough starchy carbs to support your CrossFitting, but no more. This usually equates to a minimum of one fist sized portion of starch in your post-WOD meal. For folks that want weight loss and performance gains, minimum two fist sized portions with meals. One of these portions post-WOD. For folks that are primarily focused on performance, the minimum is three fist sized portions.
 
This is a pretty straightforward rule of thumb and one which works for a lot of people. But this is the minimum and the determiner is how well it’s working! Some of our athletes and I have been messing with a high and much dgfev online casino more specific quantitative measure of their starchy carb intake through the Eat to Perform plan. We have all seen significant gains in our work output and energy levels and no increase in bodyfat. This is very much a diet plan that fits into the “Rxd” category of athlete, but it’s good info for all athletes as many people think that if one piece of starch a day is good for weight loss, than no starch ever must be perfect!
 
The key is finding what’s right for you, and we’re happy to help with this. You can talk to a coach at the WOD, you can post to comments, or you can email me or Maria or any coach you’d like to setup a nutritional consult to help dial you in. -Brian PCF
 
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Have a friend that”s interested in Potomac CrossFit but has a tough schedule? You can see our Private Foundations pricing and signup info here.
 
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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Situp to Straddle
Alt: 3 Strict TTB/3 Planche Pushup

RX”d Level II Level I
Back Squat
1-1-1-1-1
 
3 Rounds for Max Reps:
1 min Hang Squat Clean 115/75
1 min Push Press 115/75
1 min Row for Calories
1 min Rest
Back Squat
1-1-1-1-1
 
3 Rounds for Max Reps:
1 min Hang Squat Clean 95/65
1 min Push Press 95/65
1 min Row for Calories
1 min Rest
Back Squat
1-1-1-1-1-1
 
3 Rounds for Max Reps:
1 min Hang Squat Clean 65/45
1 min Push Press 65/45
1 min Row for Calories
1 min Rest

Post loads and total reps to comments.
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Potomac – Wednesday 140507

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Oh, you like free swag? Que coincidencia, you can leave a rating for us online and you’re eligible to win some of our new apparel. Click here for details. Offer ends Friday, 5pm.
 

 
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The Clean 15 and the Dirty Dozen
 
When starting on paleo, you hear to buy the freshest of the fresh when it comes to produce and quality of meats. Organic, grass-fed, wild, etc. We’ve covered a lot on grass fed meats vs conventional, but not as much on the produce.
 
We all know that the cost can add up when shopping this way, however, who wants to eat fruit and vegetables covered in pesticides, fungicides, and other chemicals?

 
The Dirty Dozen list is composed of fruits and vegetables that you might want to spend the few extra dollars on and buy organic to avoid such chemicals:
1. Apples
2. Celery
3. Sweet bell peppers
4. Peaches
5. Strawberries
6. Nectarines – imported
7. Grapes
8. Spinach/Kale/other greens
9. Lettuce
10. Cucumbers
11. Blueberries – domestic
12. Potatoes
 
Good news is, The Clean 15 list is composed of fruits/vegetables that are very low in pesticides and is okay not to buy organic:
 
1. Onions
2. Sweet Corn (not paleo)
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet Peas (not paleo)
7. Asparagus
8. Mangos
9. Eggplant
10. Kiwi
11. Cantaloupe – domestic
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms
 
Hopefully this helps you out next time you are at the grocery store and torn between buying organic or not! -MariaPCF
 
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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 Situp to Straddle
Alt: 3 Strict Chinup/3 Planche Pushup

RX’d Level II Level I
Push Press
5x2x80%
 
For Time:
50 Jumping Squat
40 Situp
30 Pullup
40 Jumping Squat
30 Situp
20 Pullup
30 Jumping Squat
20 Situp
10 Pullup
Push Press
2-2-2-2-2
 
For Time:
50 Jumping Squat
40 Situp
20 Pullup
40 Jumping Squat
30 Situp
10 Pullup
30 Jumping Squat
20 Situp
5 Pullup
Push Press
2-2-2-2-2-2
 
For Time:
40 Squat
30 Situp
20 Assisted Pullup
30 Squat
20 Situp
10 Assisted Pullup
20 Squat
10 Situp
5 Assisted Pullup

Post loads and time to comments.

Potomac – Monday 140331

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“The person you are most afraid to contradict is yourself.” -Taleb

One of the most difficult things to face as an athlete or a coach is the fact that you were wrong about something. This can be broad in scope or very specific. For example, I’ve had many athletes fear a high fat diet. They refused to even try a diet high in fats, especially animal fat, and hence had to replace those calories they should be getting from fat with refined carbohydrate, leading to increased body fat. Even though this approach has never shown them any benefits, they are committed to it and don’t see nearly the same improvement from CrossFit as they would with a high fat diet.

It was also very difficult for us to fully embrace this concept as coaches. We followed the dictums of CrossFit HQ for our first several years and prescribed the Zone Diet to many of our athletes. After watching that diet never work for anyone ever, it became obvious we needed a new approach, but we were slow to try adopt the Paleo Diet in it’s stead.

We like to think that we are a nimble and rapidly adaptable gym. If something repeatedly works on a small scale (Paleo, gymnastic EMOTMs, etc) we test it on a broad scale and see if it continues to work. If something doesn’t work (Zone Diet, etc) we drop it.

What were some concepts you were wedded to before you started CrossFit? What was the straw that broke the camel’s back for you? -Brian PCF
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ALL CF Teens classes will be at Potomac starting this week! Classes go M-Th at 6:15pm.
New CF Preteens class! Every Monday 5:30-6:15pm at Potomac CF.
April Classes for CF Kids: 4/13 and 4/27. 12:00-12:30pm at Patriot CF.
Read more about all of levels of classes here.

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

RX’d Level II Level I
Back Squat
10-10-10

Eight rounds for time:
2 Power Snatch, 105/75
12/8 Hand Release Pushup

Back Squat
10-10-10

Eight rounds for time:
2 Power Snatch, 85/60
12/8 Pushup

Back Squat
10-10-10

Eight rounds for time:
2 Power Snatch, 75/55
12/8 Knee Pushup

Post loads and time to comments.

Potomac – Thursday 140306

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When people start the paleo diet, one of the common concerns I hear that they don’t have much variety in their diet and the meals start becoming monotonous, especially the vegetables. If you feel that way, that’s when you need to start being creative!

Quick and simple ways to spice up your boring vegetables:

Cauliflower Rice:
Chop up cauliflower, throw it in the food processor, grind/pulse until small rice-sized pieces. From there, throw it on the skillet with some olive oil and seasonings!

Zucchini/Yellow squash:
My new obsession has been to make noodles with my zucchini’s or yellow squash. If you have a spiralizer or this tool you can make these wonderful zoodles and squoodles! From there, you can eat it raw in a salad or throw them on the skillet with olive oil, salt, pepper, and other seasonings. You can also put tomato sauce on top for spaghetti and meatballs!

Sweet potato
– Spiralizer noodles (same steps as above)
– Sweet potato Fries – chop into small sticks (or use spiralizer for curly fries), spread onto cookie sheet, drizzle olive oil with your favorite seasonings and put in the oven at 405 F for about 20-30 minutes to desired crispiness. For more of a sweet treat, use coconut oil and season with cinnamon and salt!
– Sweet potato/squash pancake or bun: Grate or food process the vegetable and collect about 3 cups. Mix with 1 egg and two teaspoons of coconut flour. Add in seasonings (cinnamon for sweet) and pour onto a hot skillet to form into pancakes!! Use as buns for burgers or just eat it plain.

Roasting
– You can never go wrong roasting your vegetables. Any and all types are good with some oil of choice, salt, pepper, italian seasoning, etc. Sometimes I throw in some balsamic vinegar or hot sauce as well!

These are just a few examples of many simple recipes. What other ways do you change up your vegetables to keep it constantly varied? – MariaPCF
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The next CF Kids class will be on Sunday, 3/16 starting at 12:00pm. Kids ages 5-12 are welcome to join us! Class will be held at Patriot Crossfit for 30 minutes.

More information is available here.

Plan on bringing your kid(s)? Please sign up in advance.
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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 Clean
4x1x90%

For Time:
200’ Bear Crawl
30 DB Step Up,
.25/.20xBW@24/20
20/12 Strict Pullup
30 DB Step Up,
.25/.20xBW@24/20
20/12 Strict Pullup
200’ Bear Crawl

Power Clean
1-1-1-1

For Time:
150’ Bear Crawl
30 DB Step Up,
.20/.15xBW@20/16
20/12 Assisted Pullup
30 DB Step Up,
.20/.15xBW@20/16
20/12 Assisted Pullup
150 Bear Crawl

Power Clean
1-1-1-1-1-1

For Time:
100’ Bear Crawl
30 DB Step Up,
.15/.10xBW@16/12
20/12 Assisted Pullup
30 DB Step Up,
.15/.10xBW@16/12
20/12 Assisted Pullup
100’ Bear Crawl

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