Potomac – Tuesday 140114

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“It takes a lot of intellect and confidence to accept that what makes sense doesn’t really make sense.” -“The Bed of Procrustes”, Taleb

I wrote last week about some of the false heuristics (rules of thumb) that “make sense” to people but cause major health issues: saturated fat, cholesterol, and heart disease; calories in versus calories out; and the fact that CrossFit “looks dangerous.”

It seems that all of us have some innate desire to obey authority (Milgram and Zimbardo being the most famous academic examples) and to conform to tribal norms (Milgram and Zimbardo again, and everybody since Aristotle). One hopes that we can reason our way out of false heuristics by observing the negative effects of our actions and then make adjustments, but it seems like even both folks that are very sick and folks that aren’t make bad decisions that they know is bad for their health.

I don’t really have a solution to this and I’m not super interested in bringing enlightenment to the world. I guess I’m just wondering if anybody wants to contribute an answer to the question: why do you (or somebody you know) continue to make bad decisions once they’ve been presented with significant data that what they are doing is bad for them? -Brian PCF
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Warmup: EMOTM 8 Min
3 Cluster
3 Hip Raise
Alt: 3 Strict Chinup/3 Divebomber

RX’d Level II Level I
EMOTM 10 Min
1 Max Height Box Jump
5-10s Ring Tuck Back Lever

For Time:
Row 2000m
Rest 3 minutes
150 KB Swing, 53/35

EMOTM 10 Min
1 Max Height Box Jump
5-10s Ring Inversion

For Time:
Row 2000m
Rest 3 minutes
150 Russian KB Swing, 53/35

EMOTM 10 Min
1 Max Height Box Jump
3 Toes to Wherever

For Time:
Row 1500m
Rest 3 minutes
100 DB Swing, 35/20

Post box jump height and time to comments..

Potomac – Tuesday 131001

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The third thing on my list of things that boggles my mind is the fitness industry (see one and two). I usually illustrate this point by simply asking someone: “Where do people usually spend their money on fitness?” The answers I get usually include:

-Globo gym membership
-Yoga/Spin/Pilates classes
-“Fitness” DVDs
-Personal trainer
-Whey protein/supplements
-Home gym equipment (usually Bowflex, “The Perfect Pushup,” etc).

Then I ask, “Do you know anyone that’s gotten fit using these?” The answer 90% of the time is no, and the remaining 10% have dubious definition of fitness.

I call all of these “The Idea of Fitness.” People like the idea of being fit, they are presented with these avenues and told they will become fit. They sign up, they do what they are told to do, but they don’t see results. They are told to just stick with it, or to take this or that supplement stack (i.e., pay more money), and they’ll start seeing results.

In a way this is very frustrating for me. Here I am, providing an observable, measurable, repeatable and open-source fitness methodology casino online and the non-CrossFit sector of the fitness market is at least 1000x larger.

But the flip side of that coin is that people can only get hustled for so long, and we see that with the continued growth of CrossFit. You can only get told that you need to pay more money and not see results so many times for you to think there might be a better way to get fit, but you might have to do some digging.

Were you hustled by the fitness industry? Who hustled you? What was your breaking point? -Brian PCF
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Learn how to use your phone to sign-in for class!

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Paleo recipes from Liz PCF

PCF Weightlifting Club meets Wednesday/Sunday.

PCF Paleo Challenge blog

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Warmup: EMOTM 8 Min
3 Overhead Squat
3 Situp to Straddle
Alt: 3 Strict Toes to Bar/3 Divebomber

RX”d Level II Level I
EMOTM 10 Min
1 Rope Climb 15’
5-10s Handstand

5 Rounds for Reps:
30s Power Snatch, 95/65
30s Rest
30s Bastard
30s Rest
30s Double Under
30s Rest

EMOTM 10 Min
1 Rope Climb, 10’
5-10s Band Assisted Handstand

5 Rounds for Reps:
30s Power Snatch, 75/55
30s Rest
30s Bastard
30s Rest
30s Double Under
30s Rest

EMOTM 10 Min
5-10s Rope Climb Bite Hold
5-10s Box Assisted Handstand

5 Rounds for Reps:
30s Power Snatch, 45/35
30s Rest
30s Bastard
30s Rest
30s Single Under/Running Man
30s Rest

Post total rope climbs and total reps to comments.
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Potomac – Monday 130701

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Mid Atlantic Affiliates for Hope goes 6 July on the National Mall!!!

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We”re going to get our first Grass Fed, Pasture Raised beef, chicken and pork delivery at Potomac CrossFit on 21 July from Mount Vernon Farm.

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I know growing up and watching and playing sports, commentators and coaches talked a lot the “intangibles” that athletes brought to their game. I played baseball up to the Division 1 level (which makes me a baseball player, not an athlete) and thought I had a good handle on the intangibles of being a winning athlete: good attitude and hard work.

I think the pokies online same things will get you a measure of success in CrossFit, but I don’t know how much those factors have to do versus consistent training, nutrition, sleep, managing stress, and if you did a good job picking your parents.

I’m pretty sure you need a good attitude and you need to work hard to be the best CrossFit athlete you can be, but I think there’s more “tangible” than “intangible.” What do you think? -Brian PCF
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Warmup: EMOTM 8 Min
3 Hang Squat Snatch
3 V-Situp
Alt: 3 Strict Knees to Elbows/3 Divebomber

RX”d Level II Level I
High Bar Back Squat
5-5-5

AMRAP 12 Minutes:
Row 700m
30 Wallball, 20@10’/14@9’
15/10 Ring Dips (Men/Women)

High Bar Back Squat
5-5-5

AMRAP 12 Minutes:
Row 600m
25 Wallball, 14@10’/14@8’
10/6 Ring Dips (Men/Women)

High Bar Back Squat
5-5-5-5-5

AMRAP 12 Minutes:
Row 500m
20 Wallball, 14@9’/8@8’
15/10 Pushups

Post loads and rounds plus reps to comments..

Potomac – Thursday 130516

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I’m relieved to be in an environment full of strong women (and men), but more so women. I love that there are girls way stronger than me, as it gives me something to work toward. Do you know there are some females out there who don’t want to be strong?? Weird, I know. More so, they don’t want to “look strong.” This message is really to target anyone who thinks like this. It might be those who aren’t yet hooked on CrossFit who are stalking our blog, or maybe those of you who are Crossfitters, but tend to purposely go lighter on the weightlifting in order to prevent looking strong.

So many women have a misconstrued vision of what lifting weights does to women; that it makes us bulky, too muscular, manly, buff, etc. (Side note: Do you know what my MacBook says the definition of buff is? Buff: adjective, informal. Being in good physical shape with fine muscle tone.) Ha! I’ll take it as a compliment the next time someone calls me that…definitely not an insult. Although still so many women don’t want that image. CrossFit makes people look buff, and that scares these people.

CrossFit incorporates weightlifting…a lot. When many women (who don’t know any better) think of weightlifting they think of certain heavyweight athletes who are very large. These women are highlighted in the media because of the extraordinary weights they lift (I’m talking about the 75+ kilo weight class). Weightlifting did not make them 75+ kilos!! Genetics or other factors made them 75 kilos! What about all the women in the 48, 53, and 58 kilo class? So many people are shocked to meet a weightlifter in these weight classes because they aren’t “huge.” There are so many women in these classes. In fact, at the American Open Olympic Weightlifting competition this past winter, the 58 kilo class was the most popular weight class in the whole competition. That is 127.5 pounds. Hmm…

CrossFit makes you look like an athlete, which should motivate people. I think athletes look much healthier and sexier than skinny runway models anyway. CrossFit does not make you huge. So if healthy and sexy are what you are looking for, try it out. Those of you who already CrossFit, don’t be afraid to lift some weights. -MariaPCF

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We’ll be hosting Memorial Day Murph at Potomac on Monday, 27 May. Patriot will be closed that day.

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Check out our new Personal Training and Private Foundations availability here!

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New member Foundations Class sign ups here!

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Warmup: EMOTM 8 Min
3 Hang Power Snatch
3 Hip Raise
Alt: 3 Ring Row Drill/5-10s Ring Support Hold

RX’d Level II Level I
Power Snatch
4x3x70%

3 Rounds for time:
Run 400m
20 Overhead Plate Lunge, 45/25
15 Slapping Pushups

Power Snatch
3-3-3-3

3 Rounds for time:
Run 400m
20 Overhead Plate Lunge, 25/15
12 Clapping Pushups

Power Snatch
3-3-3-3-3

3 Rounds for time:
Run 300m
20 Overhead Plate Lunge, 15/10
15 Pushups

Post loads and time to comments..

Potomac – Tuesday 130514

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Traffic alert: North Courthouse Road between N. 14th St and N. 15th St will be closed on Tues, May 14th from 6am to 10am for a special event. Expect delays. BLR/OEM

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Our brains tend to look for patterns. Taleb wrote a lot about this in his first book, Fooled by Randomness.

Aaron PCF had a great comment the other week about the fact that running doesn’t make you skinny, but skinny people tend to run. Most folks look for “runners” who are skinny and conclude that to get skinny, they need to run. This is about as thorough an empirical examination as saying: “Volleyball players are tall. I want to be tall, so I’ll play volleyball.”

A lot of people play to their strengths. If you come to CrossFit with more of a strength background, you tend to get drawn to weightlifting. Same goes for gymnastics. The principle I’m trying to draw out is empiricism. Don’t believe any of what I just wrote, try whatever you want to try. But don’t argue with the results. -Brian PCF
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Upcoming Group Foundations Classes:

Tue/Thu at 12:00pm with Coach Brian Wilson starting 14 May at Potomac CrossFit.

Tue/Thu at 6:15pm with Coach Kristin Campbell starting 14 May at Potomac CrossFit – Sold Out.

Tue/Thu at 8:30pm with Coach Jared Anderson starting 14 May at Patriot CrossFit.

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CrossFit Teens goes Mon/Wed at 5:15pm.

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Wild Wind Fisheries will be delivering fresh caught wild Alaskan salmon to Patriot CrossFit on 14 May between 5pm-7pm. . They will be bringing extra stock to sell ala carte during those times via cash or credit card.

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Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Strict Pullups/3 Planche Pushups

RX’d Level II Level I
EMOTM 10 Min
5-10s Handstand
5-10s One Legged Tuck Back Lever

5 Rounds for time:
Row 500m
15/10 Ring Dips (Men/Women)
Rest 30 seconds

EMOTM 10 Min
3 Handstand Kickups
5-10s Tuck Back Lever

5 Rounds for time
Row 400m
12/8 Assisted Ring Dips (Men/Women)
Rest 30 seconds

EMOTM 10 Min
5-10s Box Handstand Hold
5-10s Tuck Inversion

5 Rounds for time
Row 350m
15/10 Pushups (Men/Women)
Rest 30 seconds

Post time to comments..

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