Potomac – Wednesday 141029

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On the Value of Sleep | Part 2 by Andrew Deal

For the five of you who read yesterday’s post on sleep, today’s post is a continuation on why sleep should be the epicenter of your lifestyle. I covered in brief why sleep is important, however, it is also important to note how a lack in sleep can negatively affect you. Below are just a few of the effects sleep deprivation invoke:

– Insulin Resistance
– Glucose Intolerance
– High likelihood of Type II Diabetes
– Increased Bodyfat
– Decreased cognitive function

It matters less that you know how each of these factors affect you or what they are than that they are very detrimental to your performance and health overall. Moreover, sleep deprivation is accumulative in nature which means that each night of poor night incrementally increases your ‘sleep debt’.

Not sure how to improve your sleep? See below.

Tip 3 | Do a brain dump. If you find yourself awake thinking about tomorrow’s tribulations and tasks, it’s very easy to get stressed out about things thereby causing sleep to be out of reach. Before going to bed, write down all your thoughts on a notepad. You can easily pick up where you left off tomorrow

Tip 4 | Take some magnesium. Natural CALM is a magnesium supplement vital for the function of GABA receptors, which is a calming neurotransmitter that the brain requires to switch “off.” Most people are deficient in magnesium. I recommend beginning with 500mg right before bed and checking whether your sleep improves over the course of an entire week.

For a great talk on the value of sleep, check out this video (~15 mins)

  • RE-Testing Week is scheduled for November 3-9, so mark your calendars! The first week of August, we did a series of “tests” and benchmark workouts and it’s almost time we see if progress has been made. If you were able to come to classes when we first tested, be sure to come to the gym when we re-test. Try to come on the same days you did when we tested in August!
  • Join us for CrossFit Kids!
    – November classes are the 9th and 16th, 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
  • Want to dial in your personal nutrition plan? Take a look at our nutritional consulting options!
  • Strong Man class goes at 0830 Sunday mornings at Patriot with Coach Mollie! This class is free for members, drop-ins pay a $20 drop in fee. More info here.


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


    RX’d Level II Level I
    Press
    3-3-3
     
    5 Rounds For Time:
    5 Renegade Row + Pushup 50/35
    250ft Farmers Carry 50/35
    200m Run
    Press
    3-3-3
     
    5 Rounds For Time:
    5 Renegade Row + Pushup 40/30
    250ft Farmers Carry 40/30
    200m Run
    Press
    3-3-3-3
     
    5 Rounds For Time:
    5 Renegade Row + Knee Pushup 30/20
    150ft Farmers Carry 30/20
    200m Run

    *Renegade Row + pushup: 1 rep = Row Left Arm, Row Right Arm, 1 Pushup
    Post loads and time to comments.

    Potomac – Tuesday 141028

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    On the Value of Sleep | Part 1 by Andrew Deal

    Everyone does CrossFit for different reasons whether it be performance, competition, general health, injury prevention, catharsis, etc. It’s truly a pleasure to hear of the life changes and motives that keep people dedicated to the rigor demanded by CrossFit. For most of us at PCF, motivation runs high.

    So, are you getting the best return on the money and time you invest?

    Invariably you will hear about the importance of mobility, nutrition and movement quality. However, references to sleep quality tend to pale in comparison with vague allusions as to its importance in addition to being severely underemphasized of its role in leading a healthy lifestyle.

    Let’s be clear: sleep is, bar none, the single most important factor that will get you where you need to get going, regardless of destination. It should be at the top of your checklist and the first point to consider when your progress derails or stagnates altogether.

    There’s more…

    You shouldn’t have to wait until an injury occurs or a year passes before your next back squat PR. That’s why we are here, to help steer you in the right direction, save you from frustration and lost time.

    Thus, this begs the question: are you sleeping optimally?

    Tip 1 | Commit to get a certain amount of sleep nightly. Try to stay on your sleep schedule on the weekends as well. You can’t make up your partying ways from the weekend by sleeping in one day…sadly, it just doesn’t work like that!

    Tip 2 | No blue light. In fact, keep all light out of your room. This is crucial for the 1-2 hours leading up to your bedtime. Purchase some blackout curtains, cover up the blinking lights in your room and read an actual book instead of being on the computer.

  • Free CrossFit Teens/PreTeens Class!
    – Join us on Saturday, November 8th, 9:30am – 10:30am, at Potomac CrossFit (same time as the PCF Adult Free Class!)
    – Bring your teens and their friends (ages 9-17) for an introduction to the PCF Teens program!
    – Sign up here!
    – Check out www.pcfkids.com for more information
  • Join us for the “King of the Mountain” free class series sponsored by Hudson Trail Outfitters! HTO will be giving away discounts as well as raffling off ski gear. PCF will be covering how to get fit for ski season. Come on out and get ready for the slopes this winter!

    10:00am November 15th at Hudson Trail Outfitters

  • Interested in getting chiropractic care right here at PCF? Schedule 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!



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


    RX’d Level II Level I
    EMOTM 10 Mintues:
    5-10 Triple Under
    10-15s Handstand
     
    3 Rounds for Max Reps:
    60s Hang Power Snatch 115/75
    60s Rest
    60s Burpee Box Jump 24/20
    60s Rest
    EMOTM 10 Mintues:
    5-10 Double Under
    5-10 Band AssistedHandstand
     
    3 Rounds for Max Reps:
    60s Hang Power Snatch 95/65
    60s Rest
    60s Burpee Box Jump 24/20
    60s Rest
    EMOTM 10 Mintues:
    10 Single Under/Running Man
    5-10s Box Assisted Handstand
     
    3 Rounds for Max Reps:
    60s Hang Power Snatch 65/45
    60s Rest
    60s Burpee Box Jump 16/12
    60s Rest

    Post total TUs (or TU modification) and total reps to comments.

    Potomac – Monday 140818

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    “The Off Season” by Maria Roselle

    Football off-season is from December, January, or February (depending on how far the team makes it in the season) all the way through pre-season which occurs early to mid August. That’s a good 6-8 months that they change up how they train and at the intensity at which they do so, and probably hitting it hard again as the season approaches. As much as I love football, I don’t know much about their off-season and what they do, but I do know that at some point, they are giving their bodies a break. A full-fledged, do nothing, ease-off, break. The workouts and games take such a toll on their body that they need it – physically and probably mentally as well.

    This applies to more than just football – most sports really. So now that CrossFit has been given the name of “The Sport of Fitness” – when is the off-season? When is it an appropriate time to ease-off or take a break?

    For the top athletes who are qualifying for the Games or other big competitions/races- the best time to take a break would obviously be right after the event, maybe the month following it. A week off completely without stepping foot in the gym would probably be beneficial for their bodies and minds, followed by just having fun in the gym for the next few weeks. It won’t be soon before long that they are prepping for the next year’s Open season, next competition, or race.

    On the opposite side of the spectrum: The members at the gym who come in 2-3 days a week who feel like they are coming in for a workout vs a training session – you may not need as much of an “off-season” or time away from the gym, as you are getting plenty of rest days during the week.

    Now here is the category that the majority of us fall into:

    For the athletes who aren’t games level, but feel like they train hard day in and day out, when is your “off season”? Do you ever take even a week to let your body rest? Most people probably haven’t taken two or three days off in a row throughout their time doing CrossFit. You train just as hard, if not harder, than many sports athletes – therefore, give yourself some time to recharge.

    NOTE: I am NOT suggesting you go on a 6-8 month hiatus! However, I do think a full week could be beneficial. This will do a few things for you:

    – Give your big muscles a rest. You’re body will be pleasantly surprised that you aren’t beating it down and therefore will thank you.
    – Will help speed the healing process for any injuries you may have.
    – Excite you for next week when you’re going to be back hitting it hard.
    – Allows you to explore and appreciate other types of fitness.

    Suggestions on some activities you could do during your “off week”:
    – Swim (Washington-Lee School has a great indoor pool that is open to the public)
    – Hike (non-strenuous)
    – Yoga (or mobility classes as B dubs would say)

    You could do another type of fitness class as well, but if it’s going to put a toll on your body, I say save it for another week. If it’s not going to hurt you, do it.

    I would also throw in there extra mobility work and even pay a visit to your massage therapist. As most of you know, we have Dave at Potomac Rehab IN THE GYM. It doesn’t get more convenient than that.

    Now here is the challenge. If you fall into the categories where your body is getting a beat down week after week, take one week off. I’m calling this a challenge, because you literally won’t want to. It’s hard! You fear you will get fat and lose all the strength and gains you’ve made. Well….you won’t. – MariaPCF

  •  
    Need a quick and easy snack while on the go? Don’t want to fall off the Paleo wagon? Try grass-fed Paleo Stix now at the Potomac Pro Shop!

    Free CrossFit Endurance Saturday, 8/23, 9:30am at Washington and Lee Track. Click here for details.

    Come out for the fall CrossFit Endurance Season! The team will be competing in Mud Run, 7 km run, and monthly run with Pacers Arlington. Click here for details!


    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
    3x5x75%
     
    AMRAP 8 Minutes:
    1 Overhead Squat 115/75
    1 Ring Dip
    20 Double Under
    2 Overhead Squat
    2 Ring Dip
    20 Double Under
    3 Overhead Squat
    3 Ring Dip
    20 Double Under
    …continue to add one rep each round on the OHS and Dip.
    Back Squat
    5-5-5
     
    AMRAP 8 Minutes:
    1 Overhead Squat 75/55
    1 Assisted Ring Dip
    10 Double Under
    2 Overhead Squat
    2 Assisted Ring Dip
    10 Double Under
    3 Overhead Squat
    3 Assisted Ring Dip
    10 Double Under
    …continue to add one rep each round on the OHS and dip.
    Back Squat
    5-5-5-5-5
     
    AMRAP 8 Minutes:
    1 Overhead Squat 55/35
    1 Knee Pushup
    30 Single Under
    2 Overhead Squat
    2 Knee Pushup
    30 Single Under
    3 Overhead Squat
    3 Knee Pushup
    30 Single Under
    …continue to add one rep each round on the OHS and pushup.

    Post loads and rounds plus reps to comments.

    Potomac – Thursday 140710

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    We’ve talked about the importance of rest days and how your body needs them in order to recover and get stronger. If you’ve missed those blogs…rest. Rest is good and helps when paired up with CrossFit. CrossFit 3-5 days a week, rest 2. So what do you do on a rest day? Are you to exercise at all? Well, that’s up to you! I obviously wouldn’t do anything vigorous, because then you aren’t really “resting.” This doesn’t mean you have to do nothing at all, but there is such thing as “active recovery/rest.” This could be going on a mild/medium hike, hopping on your road bike or beach cruiser, swim, walk, and even mobility. I try to do some mobility and something active/sports on my rest days, especially now taking advantage of this nice weather before it gets too cold. It’s important to do something that makes you happy and gets you moving a little bit.
     
    So lets take a little poll: What does a rest day mean to you?
    a) doing absolutely nothing – walking to the mailbox is pushing it.
    b) active recovery – hike, swim, bike, other______.
    c) stretch/mobilize
    d) play a sport
    e) other
     
    -MariaPCF
     
    Original Post: 1301031
    _____________
    Snatch & Stretch
    Friday, July 11 6:15-7:30 PM
    Join us TOMORROW at Potomac CrossFit for a complimentary CF/Yoga workout – a perfect combo for strength and mobility! All you need are sneakers and a yoga mat!
    _____________
    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 Hang Squat Snatch
    3 Situp to Straddle
    Alt: 3 Kipping Pullup/3 Planche Pushup

    RX’d Level II Level I
    Power Snatch
    4x1x90%
     
    10 Rounds For Time:
    3 Slapping Pushup
    3 Deadlift 275/185
    Power Snatch
    1-1-1-1
     
    10 Rounds For Time:
    3 Clapping Pushup
    3 Deadlift 185/135
    Power Snatch
    1-1-1-1-1-1
     
    10 Rounds For Time:
    3 Knee Pushup
    3 Deadlift 135/95

    Post loads and time to comments.

    Potomac – Tuesday 140520

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    Training Through Injury by Brian Wilson
     
    When it comes to dealing with injuries, there are a lot of basic things you can do if you catch it early. They differ significantly based on if it’s a soft tissue issue or a connective tissue issue. If it’s soft tissue, this means you feel it somewhere in the “meaty” part of the muscle and it’s probably severe soreness, a strain or a tear. First thing to do is talk to a coach who can vector you into how severe it is (unless you have a bone sticking out or are in severe pain, then don’t talk to me, go to the emergency room).
     
    For soreness, we want to make sure we’re just doing the fundamentals of Paleo + Sleep + adequate rest days as the first step. We then want to look at maybe subbing around movements that stress that specific muscle. For strains and tears, we want to get you to see some kind of medical professional (chiro or ortho) and get their opinion on it’s severity before we move forward. We can work around this stuff, but it requires a great deal more time and effort on both our parts.
     
    For connective tissue, the first thing we want to do is DRAMATICALLY lower our expectations for recovery time. Coach Christopher Sommers says that connective tissue usually takes 10x longer to heal than soft tissue injuries. So if you’re feeling issues in your joints, you need to address it QUICKLY so it doesn’t get worse. First thing to do is talk to a coach. They’ll probably tell you to rest and if you’re in pain, rest and ice. Once you can move without pain (and I just mean walk and do some basic bodyweight movements pain free) than we can try to sub around the injury. If the injury isn’t healing by subbing movements to minimize further damage, we need to get you to a pro ASAP and stop you from doing classes.
     
    We can definitely still do personal training around injury. I personally have a TON of hours training athletes with injuries. I like doing this as it offers a different kind of challenge in designing programming and helping with motivation. If you’re banged up and you’re interested in some personal training with any of our coaches, you can email info@potomaccrossfit.com.
     
    ___________________________
     
    Next Group Foundations starts 20 May. Click here for registration and info on other upcoming Group Foundations.
     
    ___________________________
     
    Memorial Day Murph goes Monday, 26 May, at 10am and 11am at Potomac. Patriot will be closed.
     
    ___________________________
     
    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:
    5-10s Bar Front Lever
    10-15s Ring L-sit
     
    For Time:
    Buy In: 500m Row
    1-2-3-4-5-6-7-8-9-10
    Ring Dip
    Medball Situp 20/14
    Cash Out: 500m Row
    EMOTM 10 Minutes:
    5-10s Ring Inversion
    5-10s Box L-sit
     
    For Time:
    Buy In: 400m Row
    1-2-3-4-5-6-7-8-9-10
    Assisted Ring Dip
    Medball Situp 14/8
    Cash Out: 400m Row
    EMOTM 10 Minutes:
    3 Toes to Wherever
    5-10s Box Tuck-sit
     
    For Time:
    Buy In: 300m Row
    1-2-3-4-5-6-7-8-9-10
    Pushup
    Medball Situp 8/4
    Cash Out: 300m Row

    Post time to comments.

    Potomac – Thursday 140327

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    By looking at our programming, you can see we follow a linear progression when it comes to our strength cycles. Whether the rep scheme is 5s, 3s, 2s, or singles, we continually try to increase the weights week by week.

    When you’re fresh out of foundations, you’ll realize that you are able to add weight each week in either 5 or 10 pound increments. Adding weight each week = increasing strength each week = gaining more flexibility each week. There’s no greater feeling than hitting a PR, especially when it’s happening all the time! More importantly, you get to see yourself getting stronger at a rapid pace.

    Those of us who aren’t so fresh out of foundations (maybe it’s been a year or more) are not seeing these same results. Why not?

    For starters, you’ve got better body positioning, body awareness, and you’re more comfortable with the exercise. You’ve been doing this for a while, so your hips allow you to sit comfortably in the squat and you know to keep that bar close to the body during the push press. The newbies, however, are learning this week by week and therefore getting better because of it. You can’t really compare yourself to them.

    Back to the linear progression. At some point, the weights are no longer going to increase each week. You might be stuck at the same weight for several weeks, and it’s frustrating. If you feel like I am speaking directly to you, maybe it’s time we adjust the programming. I’m not saying to go online and search every strength program and try out everything offered online. No. What I suggest is that maybe every 4 weeks you give yourself a “light” week. Top level athletes (CrossFit or any sport) need to take a recovery week for not only physical recovery, but mental break as well.

    Here’s my suggestion if you feel like you’ve hit a wall and can’t get past it. Take about 75% of the weight that you have been stuck at and work at that for the week. It will give your body a little break and it will give you two things to be excited for: 1. a light week. And 2. going heavy the week after.

    I’m not promising a PR week after taking a recovery week. Strength takes time, so give this time. If it helps you in any way – awesome. If not, then maybe I’m wrong, but it’s worth a shot if you’re lifts are stagnant anyway! -MariaPCF

    ____________________________

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

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

    For Time:
    10 Deadlift, 225/155
    20 KTE
    8 Deadlift
    16 KTE
    6 Deadlift
    12 KTE
    4 Deadlift
    8 KTE
    2 Deadlift
    4 KTE

    Power Clean
    3-3-3-3

    For Time:
    10 Deadlift, 185/135
    20 KTE
    8 Deadlift
    16 KTE
    6 Deadlift
    12 KTE
    4 Deadlift
    8 KTE
    2 Deadlift
    4 KTE

    Power Clean
    3-3-3-3-3

    For Time:
    10 Deadlift, 105/75
    20 Knees to Wherever
    8 Deadlift
    16 Knees to Wherever
    6 Deadlift
    12 Knees to Wherever
    4 Deadlift
    8 Knees to Wherever
    2 Deadlift
    4 Knees to Wherever

    Post loads and time to comments.

    Potomac – Thursday 140220

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    Stretching and mobilizing – Pre? Post? When?

    In CrossFit, we are constantly moving heavy weights, doing high-level gymnastics skills, and doing these quickly. Our bodies take quite the beating and because of that, we need to take care of ourselves by mobilizing and stretching as much as possible. This will enable us to continuously take on the heavy volume of workouts day by day.

    Research on stretching has shown to be a controversial topic on when to do it or to do so at all. Recommendations on this constantly change as more experiments are performed and studies done. The benefits to stretching in general is that it helps prevent injuries, aids any current injuries, helps you obtain better range of motion in a specific area, and speeds up recovery time between workouts. But the common question is, when? Is it more beneficial to stretch prior to working out or afterwards?

    Mobilizing in general is going to provide injury prevention regardless of when or time of day you do it. In fact, when a client is injured and sees a physical therapist or other doctor, the majority at-home care instructions say to stretch throughout the day as often as possible. Studies show that range of motion and flexibility will increase if you stretch the specific body part for even just 30 seconds each day. Some athletes may require a longer time spent on each area if they need a lot of work.

    Pre workout mobility loosens up stiff joints for the impact your body is about to take during workouts. It also helps to increase flexibility before specific movements. For example, if the strength segment is the shoulder press, you need to loosen up the shoulder by stretching it past it’s current range of motion so that the bar can get into a better position during the lift. Stretching and mobilizing is programmed into our daily workouts and as you know, we put a lot of emphasis on it. Usually we include this mobility time prior to the workout, however, it is beneficial to grab that foam roller and lacrosse ball afterwards as well.

    When the workout is complete, you want to lay on the floor, get your breathing regulated again, and then get out of there as fast as possible to get home to your post-workout meal. Hanging out an extra five minutes and stretching out could be beneficial to your training! Like previously stated, the more stretching the better, and what better time to take advantage while you are still at the gym. Your muscles are loosened up, you have all the equipment necessary, and you can chit-chat with your gym friends simultaneously. Because your muscles are still warm, you are able to get your body into that nice range of motion and relax the muscles with myofascial release techniques.

    After the workout is a time when you can take control of what area you want to stretch and how long to hold it as opposed to doing it during a class. If you want to spend extra time on the hips because of a nagging pain, you can do that. If you know that your tight hamstrings causes your back to flare up from time to time, you can concentrate on those. If you have trouble getting into a full squat, post-workout is when your hips, hamstrings, and ankles are loosened up for you to be able to get into the deepest position possible.

    Consistency is going to be key if you are looking to gain range of motion and keep your body injury-free. If it is hard to commit or remember to do so during the day, just make it part of your workout. For example, as soon as you’re finished, check the clock, give yourself an allotted rest time (ie 3 minutes), then hit the areas that need some attention. By including this at the end of your workout each time, it will become routine and your body will adapt and your range of motion will increase over time. – MariaPCF
    ____________________________

    Register for the CrossFit Games Open and join the Potomac CrossFit Team!!!
    ____________________________

    Warmup: EMOTM 8 Min
    3 Hang Squat Snatch
    3 Situp to Straddle
    Alt: 3 Kipping TTB/3 Planche Pushup

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

    For time:
    30 Pullup
    30 KB Swing, 70/53
    20 Pullup
    20 KB Swing
    10 Pullup
    10 KB Swing

    Power Snatch
    3-3-3-3

    For time:
    15 Pullup
    30 KB Swing, 53/35
    10 Pullup
    20 KB Swing
    5 Pullup
    10 KB Swing

    Power Snatch
    3-3-3-3-3

    For time:
    30 Assisted Pullup
    30 DB Swing, 35/20
    20 Assisted Pullup
    20 DB Swing
    10 Assisted Pullup
    10 DB Swing

    Post loads and time. Compare to 130904..

    Potomac – Tuesday 140218

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    How often should you take a rest day? This is a pretty easy question to answer: no less than every fourth day. We want everybody to come in as often as is humanely possible, which should lead you to five-ish days a week. We incentivize this as well, as an Unlimited membership costs $13/class and a 9x/week costs $17.78/class.

    Even if you are pretty beat up, you should come in. The body needs movement. So even if you are sore, you should come in. Do the warmup and mobility, then decide how hard you’re going to go. If you’re still feeling tired and beat up, try a “therapeutic dose of functional movement” day. This means you’re going to do a lot less weight/difficulty in our barbell or gymnastic strength portion and then you’re going to scale a level down from what you usually do during the METCON. Those few extra days a month that this will add to your training volume will pay off. -Brian PCF
    ____________________________

    Register for the CrossFit Games Open and join the Potomac CrossFit Team!!!
    ____________________________

    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 Min
    3 Muscle Up
    3 Single Arm OHS, 53/35

    AMRAP 16 Min:
    20 Two DB Step Up, 55@24/35@20
    20 Toes to Bar
    60 Double Under
    Rest one minute

    EMOTM 10 Min
    3 Chest to Ring Pullup
    3 Single Arm OHS, 35/20

    AMRAP 16 Min:
    20 Two DB Step Up, 35@20/20@16
    10 Toes to Bar
    20 Double Under
    Rest one minute

    EMOTM 10 Min
    3 Assisted Pullup
    3 OHS, 35/15

    AMRAP 16 Min:
    20 Two DB Step Up, 25@16/15@12
    10 Toes to Wherever
    60 Single Under
    Rest one minute

    Post total muscle up and rounds plus reps to comments..

    Potomac – Thursday 140109

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    Yesterdays post gave useful tips for best possible performance with emphasis on the upcoming worldwide CrossFit Open Competition. Today I am going to go into more detail on two of those tips, Nutrition preparation and Recovery.

    Nutrition Preparation:

    Planning out and preparing your meals ahead of time can help you keep on track throughout the week. Choose a day and take the time to make a boatload of food that you can portion out the protein, carbs, and fat. Like I said, this will keep you on track with less slip ups and create less work for you to do during the week with all the other things going on. Sundays are usually a pretty good day for me to do this because there is generally some down time and it’s before the start of the work week. Obviously this will vary among people.

    If you use power supply to do the work for you, thats great too!! It would still be a good idea to do this for the meals/snacks that you don’t eat power supply. You can still prep some veggies throughout the week to add to your meals. By doing this, it keeps me motivated and I definitely feel better as opposed to when I come home from work and just tear apart the fridge.

    Recovery:

    Now I know I have posted one, if not more, blogs on recovery. Obviously I think it is important to your training!

    What to do on your rest days while preparing for the open? I notice sometimes I am more sore after a rest day if I do absolutely nothing as opposed to recovery with mobility and active recovery. Here are some tips to do on your rest day:

    On “non-active” recovery days:
    – Nutrition preparation (see above).
    – Slow paced yoga OR mobility – check out Kelly Starrett’s mobility blog and choose 1 or 2 for the upper body, lower body, and the back spending about 20-30 minutes total.
    – Enjoy the day with something you like to do (other than working out and eating crappy).

    On ACTIVE recovery days
    – Nutrition preparation (if you need to prep more for the rest of the week)
    – Mobility and/or massage! Remember we now have our licensed Massage Therapist, Lacey!
    – Doing something active (nothing intense and something you enjoy) examples include hiking, swimming (indoors for right now if you have accessibility somewhere!), rowing (slow and smooth), bike riding. The activity you choose should not leave you feeling tired and expended.

    3-2-1-Go. – MariaPCF
    ____________________________

    CrossFit Games Open Registration starts January 15th. The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. More info here.

    ____________________________

    Schedule Announcement: Daytime (0930 and 1200 classes) at Patriot will be relocated to Potomac Crossfit (1320 N Courthouse Road, Arlington, VA) on Thursday and Friday, Jan 9 and 10 due to HVAC repair and remodel. We apologize for the inconvenience, but the repair will require demolition of the existing ductwork that cannot be done while the building is occupied. Childcare will be available at Potomac on those days.

    Potomac parking info here.
    ____________________________

    Paleo Challenge goes this Saturday!!!! Click here for more details.
    ____________________________

    CF Teens Announcement: Starting 1/13, we will be adding a second teens class on Mondays at Potomac Crossfit! Class times will now be 5:15pm and 6:15pm- teens may attend either class. Check here for more information or to sign up.
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    Warmup: EMOTM 8 Min
    3 Snatch Balance
    3 V-Situp
    Alt: 3 Strict Chinup/3 Diamond Pushup

    RX’d Level II Level I
    Power Snatch
    4x1x90%

    Four rounds for time:
    20 Alternating DB Power Snatch, .25/.20xBW
    250’ Bear Crawl

    Power Snatch
    1-1-1-1

    Four rounds for time:
    20 Alternating DB Power Snatch, .20/.15xBW
    200’ Bear Crawl

    Power Snatch
    1-1-1-1-1-1

    Four rounds for time:
    20 Alternating DB Power Snatch, .15/.10xBW
    150’ Bear Crawl

    Post loads and time to comments..

    Potomac – Wednesday 140108

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    2014 is here!!! That also means that the CrossFit Open 2014 is quickly approaching!! This is a big deal for many PCF athletes, but not so much for some of you. Whether you’re into it or not, the following tips will help you not only with preparing for the open, but for general performance as well.

    Preparing for the open:

    – Get sleep! 7-8 hours worth each night!! Become a diva if you need to in order for the best quality sleep: blackout curtains to help get you to 7-8 hours, a fan for a soothing noise, room humidifier, and avoid staring at your phone/computer screen before bed. If you get good quality sleep without these things, then you’re good! If not, try out a few.

    – Fish oil – gotta keep that inflammation down with all the intense workouts.

    – Mobility before, mobility after. This doesn’t just mean the 5 minutes we spend during class. Do it before class, after class, at home, at your office. Leave the awkward-positioned, slightly inappropriate mobility moves for the privacy of your own home 😉

    – Warm up!! As you know, we program the warm-ups, but some people use that as a time to catch up with friends. Focus on your form and technique.

    – Intensity – Keep the intensity up during workouts. Those of you who sit during workouts – stop doing that. Eye yourself up with someone about your level and race them – that will help keep the intensity up.

    – Nutrition. With more than a month before the launch of the first workout, that gives you plenty of time to clean up your diet for you to get better results in your performance. Paleo/paleo with modifications. Either way – make sure you are eating enough to support your workouts/lifestyle.

    – Rest/Recovery – make sure you are getting it. Two days/week is ideal for many athletes. Be sure to give yourself adequate rest time between workouts (for example, if you can avoid it, don’t take the 7pm class then the 6:30am class the following morning).

    More on nutrition preparation and recovery tomorrow! Stay tuned…

    Hope these tips help everyone! Gamers or not. – MariaPCF
    ____________________________

    Schedule Announcement: Daytime (0930 and 1200 classes) at Patriot will be relocated to Potomac Crossfit (1320 N Courthouse Road, Arlington, VA) on Thursday and Friday, Jan 9 and 10 due to HVAC repair and remodel. We apologize for the inconvenience, but the repair will require demolition of the existing ductwork that cannot be done while the building is occupied. Childcare will be available at Potomac on those days.

    Potomac parking info here.
    ____________________________

    Paleo Challenge goes this Saturday!!!! Click here for more details.
    ____________________________

    CF Teens Announcement: Starting 1/13, we will be adding a second teens class on Mondays at Potomac Crossfit! Class times will now be 5:15pm and 6:15pm- teens may attend either class. Check here for more information or to sign up.
    ____________________________

    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
    Press
    1-1-1-1-1

    AMRAP 10 Min
    3 Thruster, 95/65
    3 Box Jump Over, 30/24
    6 Thruster
    6 Box Jump Over, 30/24
    …..continue to add 3 reps per round.

    Press
    1-1-1-1-1

    AMRAP 10 Min
    3 Thruster, 75/55
    3 Box Jump Over, 24/20
    6 Thruster
    6 Box Jump Over, 24/20
    …..continue to add 3 reps per round.

    Press
    1-1-1-1-1

    AMRAP 10 Min
    3 Thruster, 55/35
    3 Box Jump Over, 20/16
    6 Thruster
    6 Box Jump Over, 20/16
    …..continue to add 3 reps per round.

    Post loads and total reps to comments.
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