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.
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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.
____________
Wondering how our barbell strength training works and how to warmup and progress? Click 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
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..

Potomac – Wednesday 140702

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When people start eating Paleo, they go through some tough challenges. Not only is their diet completely different, as that is an adjustment in itself, but they are also faced with social challenges as well as testing their willpower.

Here are some tips to help you get through some of these tough times and resist temptation:

Clean out your pantry. When you are feeling hungry, sad, bored, etc. the first place many people go to is the pantry or fridge for some comfort food. Clean out the crap so that when you are craving something unhealthy, it’s not very easy to get.

Avoid temptations! This might be the hardest, but avoid situations where you know you are going to fold under pressure. For example, if your friends are going out to a pizza joint or Dairy Queen to meet up, you need to act by not acting. Options here would be to A) not go at all B) suggest another place where you’d be “safe” or C) say you have plans but can meet up with them afterwards. It won’t always have to be like this, but in the first couple of weeks your willpower hasn’t fully developed yet.

Be upfront and honest. Tell your friends and family what’s up. You might get some crap and a little jab here or there, but in the end they want what’s best for you and should support you. Now, they will understand why you decline the homemade apple pie they just made and hopefully not get offended. Also, now that they know, they might turn out to be a good support system and help hold you accountable to eating clean!

One meal isn’t going to make or break you. If you eat unhealthy 90% of the time, and only eat paleo 10% of the time, you aren’t going to get the results you’re looking for. However, if you eat healthy 90% of the time and only fold 10% of the time, you’re in good shape. Eating a cheat meal every now and then won’t stunt your progress. It’s what you do on a regular basis that’s going to define your results.

Trust. Know that it WILL get easier. The first two weeks are generally the hardest for most people. Symptoms include hunger, nauseous feeling, headaches, fatigue, etc…but this is just your body detoxifying itself and probably going through sugar withdrawal. Get past that two week hump and you’ll see light at the end of the tunnel (and probably some results by then).

Stay strong and paleo on. -MariaPCF
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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 Snatch Balance
3 V-Situp
Alt: 3 Ring Row Drill/3 Diamond Pushup

RX’d Level II Level I
Jerk
5x2x80%
 
For Time:
500m Row
30 Burpee over Erg
20 Push Press 95/65
500m Row
15 Burpee over Erg
10 Push Press 95/65
Push Jerk
2-2-2-2-2
 
For Time:
500m Row
30 Burpee over Erg
20 Push Press 75/55
500m Row
15 Burpee over Erg
10 Push Press 75/55
Push Jerk
2-2-2-2-2-2
 
For Time:
350m Row
30 Burpee
20 Push Press 55/35
350m Row
10 Burpee
10 Push Press 55/35

Post loads and time to comments..

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
_____________
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.
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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 – 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 – 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 – Thursday 140417

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PCF One Year Anniversary Party goes Saturday April 26th. RSVP and deetz here.
 
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It’s been a while since I’ve posted a recipe. One that would be great to bring to a potluck Easter Brunch is a paleo casserole! If not for brunch, then make your mornings easy by making this and portioning it out for the week! It’s really not that many ingredients, therefore, easy.
 
Recipe taken from PaleOMG.com.
 
Paleo Savory Breakfast Casserole
Prep time
15 mins
Cook time
30 mins
Total time
45 mins
 
Serves: 6-9
Ingredients
12 eggs, whisked
1lb chorizo, cooked and broken into pieces
1 sweet potato, shredded
½ yellow onion, diced
2 tablespoons hot sauce (I used Siracha)
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1 teaspoon pepper
 
Instructions
Start things off right by preheating your oven to 375 degrees.
First you’ll want to get your chorizo (or other choice of meat) cooking. So add your chorizo to a hot skillet and let cook until it begins to crumble.
While the meat is cooking, dice up your onion and shred your sweet potato. I shredded mine by throwing it in a food processor, using the shredding attachment. Genius.
Now, beat those eggs of yours in a large bowl.
Add the cooked meat, onion, and sweet potato to the bowl with the whisked eggs. Then add the rest of your ingredients and mix all together.
Grease a 8×8 or 9×9 glass dish and add your egg mixture to it.
Cook for 25-30 minutes until the eggs aren’t runny. The middle takes a bit longer so just be patient.
 
Let sit for 10+ minutes before consuming.
 
Happy Easter! -MariaPCF
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Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: Strict TTB/3 Diamond Pushup

RX’d Level II Level I
Power Clean
5x2x80%
 
4 Rounds for reps:
30 seconds Box Jump 24/20
30 seconds rest
30 seconds DB Goblet Lunge 50/35
30 seconds rest
30 seconds DB Power Snatch 50/35
30 seconds rest
Power Clean
2-2-2-2-2
 
4 Rounds for reps:
30 seconds Box Jump 20/16
30 seconds rest
30 seconds DB Goblet Lunge 40/30
30 seconds rest
30 seconds DB Power Snatch 40/30
30 seconds rest
Power Clean
2-2-2-2-2
 
4 Rounds for reps:
30 seconds Box Jump 16/12
30 seconds rest
30 seconds DB Goblet Lunge 30/20
30 seconds rest
30 seconds DB Power Snatch 30/20
30 seconds rest

Post loads and total reps to comments.

Potomac – Thursday 140410

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“I saw you eat dairy, but that’s not paleo…!!!???”
 
We encourage you all to eat paleo – meat, veggies, nuts/seeds, some fruit, little starch, and no sugar.
 
This is a guideline, especially those of you who are new to CrossFit and paleo. We want you jumping on this bandwagon so you look, feel, and perform better – and yes, this will do the trick. Cutting all of the unnecessary stuff out and getting it out of your system for minimum one month will allow your digestive track to reset and feel better – which is why our 30-day challenges are 30 days. It’s enough time to get adjusted (usually the 1st week or 2) and start feeling/ looking better and healthier.
 
If you are feeling amazing and don’t want to go back to your old habits – GREAT! Stay with it! Keep on taking on the world.
 
If you feel like your energy is low because of your increased workout intensity, add in an extra starch for the day or a bit more fat.
 
If you miss something that was in your diet that we took out (dairy/rice/oatmeal are popular items) then try adding it back in slowly and see what happens (NOT the snickers bar). Don’t add numerous things at once, as you won’t know which is giving you problems if problems return. If you feel/see no negative differences and are loving life a little more – cool. If you’re back to feeling crappy/lethargic/gassy/having skin breakouts/etc… then you now know that you can’t handle the particular food.
 
**note, I don’t recommend adding gluten back in. keep avoiding it like the plague**
 
-MariaPCF
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Potomac 2.0 one year anniversary party goes 26 April. Members and non-members invited. Deetz here.
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Effective April 28th, we’ll be cancelling the 7:15pm class at Potomac.
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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
Deadlift
1×5
 
For Time:
5 Muscle Up
Run 200m
4 Muscle Up
Run 200m
3 Muscle Up
Run 200m
2 Muscle Up
Run 200m
1 Muscle Up
Row 1000m
Deadlift
5-5-5
 
For Time:
3 Muscle Up
Run 200m
2 Muscle Up
Run 200m
1 Muscle Up
Run 200m
1 Muscle Up
Run 200m
1 Muscle Up
Row 1000m
Deadlift
5-5-5-5-5
 
For Time:
10 Assisted Pullup
Run 200m
8 Assisted Pullup
Run 200m
6 Assisted Pullup
Run 200m
4 Assisted Pullup
Run 200m
2 Assisted Pullup
Row 750m

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Bitnami