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 150126

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    “The Cure is the Process” by Brian Wilson

    As we approach the end of the Paleo Challenge, I want you to think about unicorns wearing football helmets.

    No reason there, but I think wherever you are and whatever you’re doing the idea of a unicorn wearing a football helmet is funny. Obviously, the horn would go through their helmet and they wouldn’t be playing football, because if you have a horn and too much head protection, that’d be dangerous.

    Anyway, Irvin D. Yalom is a pretty smart guy sometimes and he has a great quote “The cure is the process.” Yalom is a psychotherapist who is a big proponent of group counseling sessions where individuals simply (or not so simply) discuss their thoughts, feelings and emotions to a group.

    What was confusing and enlightening for me when I first got into his work were two things: First, that he had a hard time describing what the end state of therapy was. Second, that a lot of the group dynamics and the patient/therapist relationship had a lot of similarities to CrossFit training and coaching.

    Part of this similarity is in describing the goal, or “end state”. I’m a bit obsessed with the idea of “end state”. It’s something that’s drilled into us in the Marine Corps. The task you assign may have to change constantly, which is why we are always drilled to give “task and intent”: what do you want to have happen and what are you planning to accomplish with this?

    The end state of Yalom’s methods are described in a variety of ways: “courageous engagement with…life’s predicaments and personal distress”, “claiming our own freedom”, “overcoming existence pain.” I find these descriptions similar to the end state of CrossFit “increased work capacity over broad time and modal domains.” What’s the thing that jumps out at you immediately when you look at all these: they are relative, not absolute.

    Secondly, his group therapy techniques and description of the client/patient relationship is pretty similar to what we do in the Paleo Challenge and in CrossFit. So partly because you are getting quasi-kicked out of the nest soon at the end of the Paleo Challenge, I want to equip you with some knowledge bombs that will help you out.

    Obviously, you can still ask me questions, but because you won’t have a defined “end state” anymore, e.g., the “Paleo Challenge Finale” on the horizon, I want you to have some tools you can use:

    1) Get some Paleo buddies. Folks you can reach out to and hang out with and enjoy some Paleo chow together.
    2) Continue to try to get better. Get a little wackier with your food. Try a CSA, buy some new kinds of meat, try some different restaurants. In short: don’t make your diet boring.
    3) Ask for help. Coaches and your fellow athletes like helping you. Don’t be afraid to reach out.

    [Cross posted from Paleo Challenge blog 150126]

  • Registration for the CrossFit Games Open is up! We’ll be performing the WODs on Friday at Patriot and Saturday at Potomac, with a make-up at 1pm on Sunday at Patriot. First WOD will be announced on Thursday, February 26th. More info and registration here.
  • Starting the week of January 19th, CrossFit Preteens will hold classes every Monday AND Wednesday from 5:30pm to 6:15pm.
    For more information, visit www.pcfkids.com or email info@pcfkids.com!
  • Did you know you can order PCF apparel online? Click here!
  • The Potomac Pro Shop now has PaleoChef Dressings and Marinades! They are perfect for any summer time BBQ or to help put together a quick Paleo meal!


  • Warmup: EMOTM 8 Min
    3 Hang Squat Snatch
    3 Situp to Straddle
    Alt: 3 Strict K2E/3 Planche Pushup

    RX’d Level II Level I
    Back Squat
    4x5x80%

    Three Rounds For Time:
    5 Hang Squat Clean, 165/115
    50 Double Under

    Back Squat
    5-5-5-5

    Three Rounds For Time:
    5 Hang Squat Clean, 115/85
    25 Double Under

    Back Squat
    5-5-5-5-5

    Three Rounds For Time:
    5 Hang Squat Clean, 75/55
    100 Single Under

    Post loads and time to comments.

    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 – Thursday 141009

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    “Paleo Challenge Wrap Up” by Brian Wilson

    As many of you know, our Fall Paleo Challenge just ended. Congrats to the Paleo Challenge Powe Couple/Winners: Garrett R. and Karen S. They both crushed it.

    If you don’t know how we run the Paleo Challenge, it’s mostly a performance based competition. We rank you on an initial three WODs, your improvement in three WODs, and your before and after photos. Whoever has the best rank combined on all three categories is the winner.

    So you have to do well initially, improve, and show some increase in lean body mass (LBM). So as you can see above from Garrett’s photos, he saw a big difference in his LBM. What’s very interesting to me comparing scores within the Paleo Challenge (which you can see here) is that Garrett and Karen went about winning the Paleo Challenge differently. Garrett was first place overall in the initial WOD, and still managed 7th in improvement. So while he did really well initially, he still made a big improvement in four weeks.

    Karen was 4th in the initial WODs, and 6th in her improvement. She crushed the photos though (which I’m still harassing her to let me share :)) and that put her over the top.

    We tell our athletes in Class 1 of Foundations: “Focus on performance, and aesthetics will come”. We think the Paleo Challenge does a fairly good job of reinforcing this.

    We only do these Paleo Challenges 2x/year. If you’re interested in getting started with Paleo sooner, you can check out our quick start guides here or email info@potomaccrossfit.com for info on our Nutritional Consultations.

  • Congratulations to Jason and Chesley of the PCF Competition Team for earning a place on the podium at Team SuperFit DC last weekend! They came in 2nd in their division, with the other teams coming in 4th, 6th, and 9th in their respective divisions. Great job, guys!
  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​potomaccrossfit.com!​ You can see our membership policy ​here.​
  • Hate rowing? Join Coach Alison for some in-depth rowing seminars and learn to love it!
     
    Dates/times/location

    Potomac
    Thursday 10/23 1945-2045
    Saturday 10/25 1300-1400

    Patriot
    Tuesday 10/21 1030-1130
    Saturday 11/8 1200-1300

    Cost

    PCF members
    $25 – one session
    $40 – two-session class pack
    $60 – four-session class pack

    Non-PCF members
    $35 – one session
    $50 – two-session class pack
    $70 – four-session class pack

    Sign up here!

  • Join us for CrossFit Kids!
    – Sunday, October 19th, from 12-12:30pm at Patriot CrossFit
    – Don’t miss the chance for your children (ages 4-8) to have fun with fitness!
    – Check out www.pcfkids.com to sign up or for more information
  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.


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


    RX’d Level II Level I
    Power Snatch
    4x3x70%
     
    AMRAP 6 Minutes:
    30 Box Jump 24/20
    20 Calories on Rower
     
    Rest 2 Minutes
     
    AMRAP 3 Minutes:
    15 Box Jump 24/20
    10 Calories on Rower
    Power Snatch
    3-3-3-3
     
    AMRAP 6 Minutes:
    30 Box Jump 20/16
    20 Calories on Rower
     
    Rest 2 Minutes
     
    AMRAP 3 Minutes:
    15 Box Jump 20/16
    10 Calories on Rower
    Power Snatch
    3-3-3-3-3
     
    AMRAP 6 Minutes:
    25 Box Jump 16/12
    15 Calories on Rower
     
    Rest 2 Minutes
     
    AMRAP 3 Minutes:
    10 Box Jump 16/12
    8 Calories on Rower

    Post loads and total rounds plus reps 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 – Thursday, 140911

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    “Paleo Challenge Liftoff!!!” by Brian Wilson

    So the Paleo Challenge is in full swing. You can do the play at home version by following through our Paleo blog where we post helpful info or through our FAQ for basics on how to get started.

    The biggest question you might have is “What’s in it for me?” My answer based on running hundreds of people through this diet is: everything. Want to get #sexyasfuck: do Paleo. Want to improve your performance in CrossFit: do Paleo. Want to improve every aspect of your health from auto-immune deficiency to staying more awake and alert after lunch: do Paleo.

    There’s plenty of excuses that you can offer yourself for not doing Paleo or doing a watered down version. But compliance gets results. It might be hard at first, but you just have to have some skin in the game either through a Paleo Challenge or doing some 1:1 nutritional counseling. So help us help you, there’s bacon and being #sexyasfuck in it for you.

  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.


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


    RX’d Level II Level I
    Power Clean
    4x1x90%
     
    AMRAP 8 Minutes:
    5 Knees to Elbow
    7 DB Hang Squat Clean 50/35
    9 DB Push Press 50/35
    Power Clean
    1-1-1-1
     
    AMRAP 8 Minutes:
    5 Knees to Elbow
    7 DB Hang Squat Clean 35/25
    9 DB Push Press 35/25
    Power Clean
    1-1-1-1
     
    AMRAP 8 Minutes:
    5 Knees to Elbow
    7 DB Hang Squat Clean 25/15
    9 DB Push Press 25/15

    Post loads and rounds plus reps 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

    10557449_824450174234694_1365107007817274197_n

    “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
    _____________________________________

    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!
    ___________
    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 – Tuesday 140715

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    “But Paleo sounds so hard!!!” We hear that a lot when we start talking to athletes about the Paleo Diet. Really, it’s about as easy as it can possibly get, but we have to help you understand and equip you to make the right decisions.

    Since we’re going into the weekend, lets talk about compliance, eating out and drinking alcohol:

    Compliance = Results There’s no getting around this. If you sleep at least eight hours a night, reduce non-hormetic stressors, eat strict Paleo and don’t drink alcohol, and train 5-6 times per week you’ll get amazing results. Wherever you compromise on those points, you’ll compromise on those results.

    Brian, can you just call in my order for me? I’m busy not complying with the above guidelines on the weekend, so no. But all you have to do is the following when you sit down at a restaurant: “Hi Waitron, I’m deathly allergic to gluten, dairy and legumes. If you put that into my food I will projectile vomit all over this place.” That will motivate them to help you a great deal.

    How do I replicate my amazing Clarendon Ballroom dance moves without booze?!?!?!!?!? My guidance is ripped off from Robb Wolf and is simple yet challenging: drink as little as possible to improve your fitness and as much necessary to improve your sex life. -Brian PCF

    [Originally published Potomac CrossFit 130719]

    ____________
    Interested in getting chiropractic care right here at PCF? You can click here and schedule your appointment with Potomac Rehab Center!
    ____________
    Interested in getting delicious prepared Paleo meals delivered to the gym just for you?
    ____________
    Warmup: EMOTM 8 Min
    3 Snatch Balance
    3 V-Situp
    Alt: 3 Strict Chinup/3 Diamond Pushup

    RX’d Level II Level I
    E2MOT2M 10 Minutes:
    3 Squat Snatch
    5-10s Handstand
     
    4 Rounds for Max Reps:
    60s Elevated Ring Row 20″
    60s Goblet Lunge 70/53
    60s Toes to Bar
    60s Rest
    E2MOT2M 10 Minutes:
    3 Squat Snatch
    5-10s Band Assisted Handstand
     
    4 Rounds for Max Reps:
    60s Elevated Ring Row 12″
    60s Goblet Lunge 53/35
    60s Toes to Bar
    60s Rest
    EMOTM 10 Minutes:
    3 Hang Squat Snatch
    5-10s Box Assisted Handstand
     
    4 Rounds for Max Reps:
    60s Ring Row
    60s Goblet Lunge 35/20
    60s Toes to Wherever
    60s Rest

    Post snatch weight and time to comments.