Potomac – Thursday 150702

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“Unlimited Plus | Part II” by Brian Wilson

“We laugh, we cry, we are born, we die.

Who will riddle me the how and the why?” –Alfred Lord Tennyson

We talked a little about the “why” yesterday of the Unlimited and Unlimited Plus plan. Now I want to talk about the “how”.

With the Unlimited Plus membership plan, you get to sit down with a coach each month and plot out a personal training plan. This may include our normal Workout of the Day classes, as well as our specialty classes. It can also include classes at our partner gyms. Details of all of that are here.

Some typical examples of what we see in our normal personal training athletes are folks that are looking at building some combination of barbell strength, gymnastic skill, mobility or conditioning. So let’s take a look at a typical client’s list of weaknesses and goals and come up with a plan.

Jack is an average athlete that’s been training with us for about a year, but he continues to have issues with the olympic lifts. The reason for this is a combination of factors that include inexperience, technique issues, and mobility. So what we would do with Jack is first do a test and have him attempt a one rep max Snatch and Clean & Jerk. We would provide technique advice during his warmups and max attempts and do some mobility tests to determine what body parts were causing his mobility limitations. We would then lay out a plan for Jack for one month and then retest.

Let’s assume that on the technique and mobility issues Jack had an issue with pulling early on the snatch and clean, tight core and hips, and receiving the bar with locked out arms in both the snatch and jerk. Jack’s plan would look like this:

Monday: WOD

Tuesday: Open Gym

  • Every 2 minutes for 10 minutes: Push Press + Push Jerk (building in weight)
  • Every 2 minutes for 16 minutes: Strict Press x 2
  • Every minute for 10 minutes: 2 x Strict Pullup
  • 3 minutes each side psoas mobility
  • 3 minutes each side shoulder mobility
  • 3 minutes thoracic spine mobility
  •  
    Wednesday: Open Gym

  • Every minute for 10 minutes: Clean Pull x 2
  • Every 2 minutes for 12 minutes: High Hang Clean x 2 (building in weight)
  • Every 2:30 for 15 minutes: Front Squat x 3 (building in weight)
  • 3 minutes each side psoas mobility
  • 3 minutes thoracic spine mobility
  •  
    Thursday: Rest Day

    Friday: WOD

    Saturday: WOD

    Typical we would see significant improvement by just adding some volume in the basic barbell lifts and mobility addressing his individual issues. In one month, we’d almost definitely see improvement across all of Jack’s issues and we’d adjust the training plan to fit the results we were seeing.

    There’s no long term obligation with Unlimited and Unlimited Plus, so if you’re interested take a look here and as always feel free to post to comments or drop me a line.

  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​potomaccrossfit.com!​ You can see our membership policy ​here.​


  • 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
    E2M for 10 Minutes:
    Squat Snatch x3x70%
     
    7 Rounds For Time:
    10 CTB Pullup
    10 Box Jump Over 24/20
    E2M for 10 Minutes:
    Squat Snatch x 3
     
    7 Rounds For Time:
    10 Pullup
    10 Box Jump Over 24/20
    E2M for 10 Minutes:
    Hang Squat Snatch x 3
     
    7 Rounds For Time:
    10 Assisted Pullup
    10 Box Jump Over 20/16

    Post loads and time to comments.
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    Potomac – Wednesday 150701

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    “Unlimited Plus | Part I” by Brian Wilson

    “It is not by wearing down into uniformity all that is individual in themselves, but by cultivating it and calling it forth, within the limits imposed by the rights and interests of others, that human beings become a noble and beautiful object of contemplation.” -J.S. Mill, On Liberty

    Believe it or not, this sums up our approach to pretty much everything at PCF. From your training to our membership policies, we want you to flourish, grow, evolve and succeed in your own unique way. The only limits placed on this is the impact it has on others.

    This goes for coaches, our training space, and other members. We put a price, a communication of the value of the time and energies of our coaches and the use of our space, on the time that you can make use of them in a group or in a personal training session. The goal of our policies is to maximize the freedom you have to make use of these. We also try to make it easier for you to make use of that freedom, so long as it doesn’t impact our other athletes.

    As Murray Rothbard states, “Freedom, then, is needed for the development of the individual, and such development also depends upon the extent of the division of labor and the height of the standard of living” [Freedom, Inequality, Primitivism, and the Division of Labor]. Which leads us to a discussion of our new Unlimited Plus and Unlimited membership tiers.

    We get that some people like to do “more” conditioning or gymnastics or strength. While we believe doing all these things, and especially focusing on your weaknesses, will make you a fitter and healthier human, we want to make it as easy as possible (i.e., give you the freedom) to find what works for you. Whether that’s just doing more classes like Oly or Strongman, or doing more classes like Endurance or Sexy Metcon. We are also responding to market signals and broadening our reach by partnering with other boutique gyms. So if you want to do Yoga (or Spin, which should be forthcoming), then we want to give you that freedom.

    We also want you to work on your goals and weaknesses if they lie outside of those classes by getting personal training and time to practice on your own. That’s where the personal training portion of Unlimited Plus comes in. Each month you’ll get to meet with the same Coach and plot out a training plan that’s layered on top of our normal programming to meet your needs.

    Unfortunately for most of you, the only analogy I can use is the Liberal Arts. Right now I’m on a big Montaigne kick. Now is modern(ish) Spanish Enlightenment philosophy my weakness? Not really. If I really wanted to work on my weaknesses I’d work on greek or Kant. But I’m diggin Montaigne right now, so focusing on that. Similarly I’m interested in doing more lifting and gymnastics skill work? Do I need to work on that? Probably not, but it’s keeping me in the gym more often and I’m enjoying doing it.

    So with Unlimited and Unlimited Plus you’ll get the opportunity to work on your weaknesses and/or work on what will keep you happy and hungry to get into the gym. So take a look at our new plans and let us know if you have any questions feel free to post to comments or drop me a line.

  • Join CrossFit coach Brittney Jackson and Jordan McGillis for a dynamic, fast paced class focusing on conditioning, core strength and mobility four times per week at Potomac CrossFit! Check out an intro to the class here.
  • Interested in CrossFit Preteens (ages 9-12) or CrossFit Teens (ages 13-17) classes this summer? Visit www.pcfkids.com or email info@pcfkids.com for more information.


  • Warmup: AMRAP 10 Minutes:
    7 Snatch Balance
    7 Situp to Straddle
    7 Good Morning
    7 Ring Row
    7 Diamond Pushup
    Partner 1 performs Double Unders while partner 2 performs warmup. Alternate each round.

    RX’d Level II Level I
    *EMOTM 10 Minutes:
    1 Press + 1 Push Press + 1 Push Jerk
     
    In 2 Minutes:
    Run 400m
    Max Burpees
     
    -REST 2 MINUTES-
     
    Row 400m
    Max Hand Release Pushup
     
    -REST 2 MINUTES-
     
    REPEAT
    *Same as Rx’d* *EMOTM 10 Minutes:
    1 Press + 1 Push Press + 1 Push Jerk
     
    In 2 Minutes:
    Run 300m
    Max Burpees
     
    -REST 2 MINUTES-
     
    Row 300m
    Max Hand Release Pushup (knees)
     
    -REST 2 MINUTES-
     
    REPEAT

    *Build up to the weight you’d like to use during the warm-up. All sets must be done at the same weight.
    Post loads and max reps (total burpees and pushups) to comments.

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    Potomac – Monday 150615

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      “Should You NOT Scale Your Next Workout?” by Maria Smith

      When workouts are written “as prescribed” (recognized by the “RX” annotation that many gyms use), they are the hardest variation of that workout. Some boxes go a step further and introduce scaled versions of the same workout, labeled Level I and Level II (or whichever annotation is preferred). By doing this, it gives athletes of varying fitness levels the option to utilize weights and movements that they can realistically do while keeping the workout challenging. However, there comes a time when the workouts start to become easier and they need to be scaled less. How do you make that jump from one level to the next?

      After doing CrossFit for some time, there’s a good chance you will be able to complete the workout as prescribed. If not, you will have the experience to know exactly how to scale down in order to make the workout challenging but manageable—the way it is intended to be performed. For those of you who are newer to CrossFit, it’s not always easy knowing what weights to use and how to scale various skills.

      I constantly see new athletes who are getting stronger day after day and still using the same weights and modifications they started with when they first burst out of foundations. When I approach them to ask why, it’s usually because they thought the next level would be too difficult. However, they have made their workout too easy and are finished 5 minutes before everyone else. They are staying within their comfort zone and are therefore not going to gain as much from the workout. In fact, they will suffer for it.

      A great example of this can be seen through ring dips. We all know that regardless of how strong you are and how long you have been doing CrossFit, ring dips can dominate you. Mid-way through the workout you hit muscle failure and start to struggle to string three together, when you are capable of much more when you’re fresh. However, this is an exercise you can make too easy. Like I said, you will be hitting muscle failure. An athlete using a band and doing all of the prescribed reps unbroken is not challenging themselves. Yes, I want them to get through the workout, but I don’t want them to do it with a smile on their face. I want them to struggle. I want them to have a sense of accomplishment after the workout. This is how they will one day get unassisted ring dips. This is how they will get results.

      So how do you know when it’s time to scale up?
      Here are some signs to look out for:
      – Finishing first on the majority of workouts.
      – When you’re able to hold a normal conversation immediately after the workout.
      – Feeling like it “wasn’t that hard” and you could probably do it again after a two minute break.
      – Doing everything unbroken, when you see everyone taking breaks after several reps.
      -Lack of sweat and muscle fatigue

      If any of the above describes you, take some chances and scale up when you are able to. Try adding 5 to 10 pounds on your lifts or a harder modification on a bodyweight movement. If it’s hard and you need to take breaks…well, good–it’s supposed to be. Worst-case scenario is that you’ve scaled up too much for a particular workout and you need to bring it back down in order to complete the workout. If this happens, don’t worry. Keep making the minor adjustments to continually challenge yourself until you reach the RX level.

      Keep your eye on someone who always goes RX. If you feel like you are struggling just as much as they are, you are probably modifying appropriately. If you watch them and feel thankful that you’re not experiencing the same pain, you probably need to up your game a little.

      When to scale down:
      Sometimes workouts are programmed to condition the athlete with lighter weights so they can move fast through them. Other times the intention is to provide more of a strength aspect during the WOD. The best advice is to ask and listen to your coach. Sometimes you might be able to perform the workout with the RX weight, but that particular weight is supposed to feel light to perform it fast. Take Fran for example: Fran is done with ‘light’ weight and the entire workout can be done in less than 5 minutes. The coach should explain this to you so you can find a suitable weight. If Fran is taking you 12+ minutes, you’ve scaled incorrectly, and completed a totally different workout to what was prescribed. What was meant to be a quick sprint to challenge your metabolic conditioning has now turned into more of a strength and endurance workout.

      Take your chances and get outside your comfort zone, since you’re not supposed to be there anyway. There are going to be times that you will not choose accurate modifications, and that’s ok. It’s a learning process.

    • Did you know you can order PCF apparel online? Click here!

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

    RX’d Level II Level I
    Back Squat
    3-2-1-1-1-1*

    15-12-9 For Time:
    Thruster 135/95
    Weighted Pullup 45/30

    Back Squat
    3-2-1-1-1-1*

    15-12-9 For Time:
    Thruster 115/75
    Strict Pullup

    Back Squat
    3-3-3-3-3

    15-12-9 For Time:
    Thruster 75/55
    Strict Assisted Pullup


    *Suggested percentages: 80-85-90-95-100-105. This would give you one attempt at a new PR. If you aren’t feeling it today, build to a heavy single and repeat the weight as necessary.

    Post loads and time to comments. Note whether you PR’d!.

    Potomac – Wednesday 150513

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    Top 5 Reasons to Not Start CrossFit by Brian Wilson

    We don’t really “sell” our product in a traditional way. I teach most of the free classes and all we do is give the prospective clients a short period of instruction and assessment and then give them a short beginner CrossFit workout. If people want to come in and have some questions answered about CrossFit, I tell them “I hear it’s good” and then steer them to the free class.

    Most folks that are interested in starting or maybe have just started have a few common reasons why CrossFit isn’t for them:

    1) It’s too hard. It’s not “too hard”, but it is harder than what you’ve been doing. But we offer a training program. This isn’t a common globo-gym experience of “come in and fuck around” (or more accurately, pay them for a year of access to “come in and fuck around” time and don’t use it). It’s also not a common “fitness class” in that I don’t care if you “feel like you worked out”, I care about training you. A big portion of this will be integrating you into our effective training program and modifying it to fit your ability. This will still make it hard, but it’s also what makes it effective. If you want results, you have to work for it.

    2) It’s too expensive. Our average per hour class price is $15. This is cheaper than most yoga, spin, barre, or whatever else you’re going to go to. It’s also much cheaper than a personal trainer. In addition, you get the group environment with a score which will push you much further than anything else: “Men will die for points.”

    3) It’s too hard to make time for this. It’s 3-5 hours per week out of an available 168 per week. Even subtracting 10 hours per day for work and commute and 8 hours per day for sleep, you have 62 hours a week to work on your fitness and crush it at Ballroom.

    4) It doesn’t compliment my current routine. This is because your current routine is probably stupid. If you are training for a marathon or doing back and bi’s/chest and tris, you’re not actually doing anything that will improve your fitness. So the best way to fit our program into your program is just do our program.

    5) I’m afraid I might get injured. You probably will, but it will also probably not be because of CrossFit. Granted, we’ll push you, but we also have extremely experienced coaches that can work around pretty much anything. So as long as you can a) check your ego and not have to do what everybody else is doing and b) talk to and listen to your coaches when they give you guidance, you’ll be able to keep training and getting better.

  • Join us for Brit’s Bootcamp four days a week! Free for unlimited members!


  • Warmup: AMRAP 10 Minutes:
    7 Hang Power Snatch
    7 V-Situp
    7 Good Morning
    7 Bent over row
    7 Divebombers
    Partner 1 performs max meters on rower while partner 2 performs one round of warmup. Alternate each round.

    RX’d Level II Level I
    Jerk
    3-3-3-3
     
    For Time:
    9 Deadlift 315/215
    10 CTB Pullup
    7 Deadlift
    14 CTB Pullup
    5 Deadlift
    18 CTB Pullup
    Push Jerk
    3-3-3-3
     
    For Time:
    9 Deadlift 275/185
    10 Pullup
    7 Deadlift
    14 Pullup
    5 Deadlift
    18 Pullup
    Push Jerk
    3-3-3-3-3
     
    For Time:
    9 Deadlift 175/125
    10 Assisted Pullup
    7 Deadlift
    14 Assisted Pullup
    5 Deadlift
    18 Assisted Pullup

    The weight of the deadlift should be extremely heavy, so heavy that you probably won’t be doing them unbroken – maybe even 2-3 sets (unless you are going RX’d and are able to do this unbroken). Go as heavy as your straight back will allow you.

    Post loads and time to comments.
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    Potomac – Monday 150420

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      “Training Through Injuries” by Maria Smith

      With all sports and different ways of training, injury is always a risk. Therefore, we do tend to see it in CrossFit from time to time, however we also get injured from walking in the street and tripping on a sidewalk.

      Due to various injuries, one would think to suspend their CrossFit membership as the doctor prescribed until they are healed. And then what? Sit on the couch watching TV and simultaneously see our muscles slowly atrophy? This does no good for my body nor my mind. I personally need to be in the gym doing something, even if it’s just moving.

      Sure, you may not be able to WOD at the intensity you were before and you will most definitely have to sub out the exercises you can’t do for others that won’t affect the injured area. That doesn’t mean it isn’t worth it though! For example, if you break your leg, there are a multitude of gymnastics and upper body skills you can work on during the 20 minutes of squats on squat days. Know you have a weakness? Maybe handstands? Go ahead and get upside down against a wall and hold 20 minutes cumulative. Trust me, you will be getting a workout. If class time doesn’t allow this, work on these things before and after class so you can get more of a workout in. This goes with increased stretching and mobilizing as well.

      This not only goes with a hurt leg, but shoulders, wrists, and even as severe as back. Like I said, there is something about “just moving” that can do wonders for your mental health as well.

      Point is, don’t suspend your membership due to an injury. All of our coaches are well trained to be able to help modify a workout for most injuries and this can also help you keep motivated and learn new skills at the same time.

    • Join us for Brit’s Bootcamp four days a week! Free for unlimited members!
    • Did you know you can order PCF apparel online? Click here!

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

    RX’d Level II Level I
    Front Squat
    3-2-1-2-3*

    3 Rounds For Max Reps:
    1 minute Back Rack Jumping Lunge 45/35
    1 minute Push Press 45/35
    1 minute Knees To Elbow
    1 minute Rest

    Front Squat
    3-2-1-2-3*

    3 Rounds For Max Reps:
    1 minute Back Rack Jumping Lunge 45/35
    1 minute Push Press 45/35
    1 minute Knees To Elbow
    1 minute Rest

    Front Squat
    3-3-3-3-3

    3 Rounds For Max Reps:
    1 minute Lunge 35/15
    1 minute Push Press 35/15
    1 minute Knees To Wherever
    1 minute Rest

    *Loading suggestions (%s): 85-90-100-90-80.  Post loads and total reps to comments.

    Potomac – Monday 150413

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      Flex on the Mall Update

      We are so excited to say that we have 7 teams (maybe more) that I know of that are signed up for the Flex on the Mall competition on June 6!! That’s a whole lot of PCF on the national mall busting out some pullups. ‘Merika.

      I know there are some of you who are interested in competing and are just searching for a couple others to complete your team. You will have time to sign-up, but of course we can’t really tell when they will sell out. As of now, I know we need a few more scaled men to complete a couple of teams as well as one Rx’d female. If you are interested, holler at us so we can hook this up!

      We already have a bunch of teams signed up, but we’d love to make this a fun event for as many members as possible. Those of you who are more into sitting on the sidelines and not working out for hours, come on by!! Sometimes it’s more fun to WATCH the suffering go down 😉 The more support the better our athletes will do…plus, it’s pretty motivating to watch this go down and might interest you for any future competitions.

      In addition to the actual crossfit competition, there will be a competition for the best team name. Those of you who already signed up – what do you got? I want to hear some of these clever names.

      -MariaPCF

    • Join us for Brit’s Bootcamp four days a week! Free for unlimited members!

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

    RX’d Level II Level I
    E2M for 10 Minutes:
    Back Squat
    5-3-3-2-2
    *add weight each set

    3 Rounds For Time:
    7 OHS 125/85
    50 Double Under
    300m Run

    E2M for 10 Minutes:
    Back Squat
    5-3-3-2-2
    *add weight each set

    3 Rounds For Time:
    7 OHS 75/55
    25 Double Under
    300m Run

    E2M for 10 Minutes:
    Back Squat
    5-5-5-5-5

    3 Rounds For Time:
    7 OHS 55/35
    75 Single Under
    300m Run

    Post heaviest set and time to comments.

    Potomac – Tuesday 150407

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      “Best Abs in Town” by Maria Smith

      With the nicer weather approaching, I am seeing more and more of you staying after class to work on your “abs”….sit-ups galore. This is the first exercise people think of when you think to better the definition in the abdominal area.

      However, I know a lot of people who do sit-ups, yet I don’t see the six-pack! Where do the high-level athletes get their EIGHT pack?!

      The answer is not in the standard sit-up you would think. There are a few exercises in particular that were rated the top 3 ab exercises according to the CrossFit Journal article, “3 Important Ab Exercises”. I encourage you to check this article out!

      To sum it up, it lists:
      – The Glute-Ham Developer sit-up*
      – Hollow Rocks
      – The L-Sit

      *The glute-ham developer sit-up enforces an extreme range of motion. Do not try this type of sit-up without being taught by one of your coaches first, as it can result in injury if done wrong.

      Since we do not have one at Potomac, and only have one at Patriot, a great substitute for this exercise is the medicine ball sit-up. This exercise strengthens the hip flexors more than anything, which in turn helps strengthen the abdominal muscles.

      Hollow rocks are so extremely difficult, many of us are unable to do it correctly. Again, read the article as it describes step by step how to do it with pictures. If you were to do these tabata style (20 seconds on 10 seconds off), you would see how these would be more beneficial to you than normal sit-ups.

      The L-Sit. We just saw these come up in our daily workouts many times in March, as it was the movement of the month. This article states this exercise as the absolute best ab exercise out there. This is what can help you really strengthen your lower abs, which are generally the weakest of the ab family. It recommends trying to build up to 3 minutes accumulative with 15 second increments – done within 6 minutes. If you can do this, you’ll have the best abs in town.

      I hope to see more of you warming up or cooling down with any of the above exercises instead of the regular sit-up. You will be thanking yourself this summer when you are at the beach with washboard abs!

    • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here. to check out My Power Supply.
    • Come check out Brit’s Bootcamp class at 12pm today. Free for our Unlimited members!

    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
    EMOTM 10 Minutes:
    10-15s Handstand Hold
    1 Strict Muscle-up* (see below)

    AMRAP 17 Minutes:
    20 Box Jump 24/20
    10 Deadlift 225/155
    200m Run
    REST 2 MINUTES

    EMOTM 10 Minutes:
    10-15s Assisted Handstand
    1 Kipping Muscle-up*

    AMRAP 17 Minutes:
    20 Box Jump 20/16
    10 Deadlift 185/135
    200m Run
    REST 2 MINUTES

    EMOTM 10 Minutes:
    10-15s Box Assisted Handstand
    3 Assisted Pullup
    3 Assisted Ring Dip

    AMRAP 17 Minutes:
    20 Box Jump 16/12
    10 Deadlift 135/95
    200m Run
    REST 2 MINUTES

    *Muscle-up option: weighted

    Post rounds plus reps to comments.

    Potomac – Monday 150330

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    “Competing Beyond the Open” by Maria Smith

    The 2015 Open Season is over!!!

    Now what?!

    We have seen so many of you progress during these last 5 weeks – first muscle-ups, pullups, double unders, PR’s on lifts…etc. Imagine if this could happen more regularly throughout the year, instead of just during the open!!

    Some of you found out that you really don’t like the pressure of the open. It’s fine – it’s not for everyone. However, many of you realized you really like the competitive nature of the sport and pushing yourself past what you thought was impossible. Of course we try to promote the competitive atmosphere in classes (and really that is up to you how competitive you will be), but something is still not the same.

    Did you know that you don’t have to be a part of a special team or group to compete in CrossFit competitions? Just because you aren’t on the “competition team” does not mean you can’t form a team with the other people you workout with, and try it out. Individual or team!

    We need to keep this momentum going. I want to know who is interested in going to local competitions from time to time!! There is one in DC coming up on June 6. They had it last year as well – “Flex on the Mall”. It’s literally right on the national mall. Pretty cool view being sandwiched between the Capital Building and the Washington Monument. A few athletes went last year and had a blast!!

    They have RX’d AND scaled divisions, so everyone is welcome!! I plan on attending and taking as many teams with me that want to partake. It will be like a field trip for CrossFit. If you were more about the treats I made during the Open, maybe you come eat, drink, and watch from the sidelines – that’s fun too!!

    Pricing and more information about the Flex on the Mall can be found here

    Please email me at maria@potomaccrossfit.com if you are interested in forming a team and doing this!! If you aren’t able to find a full group, just let me know and if I know others are interested, I can help form a team.

    Warmup: EMOTM 8 Min
    3 Cluster
    3 V-Situp
    Alt: 3 Ring Row Drill/3 Diamond Pushup

    JACKIE RETEST

    RX’d Level II Level I
    Back Squat Deload
    3x2x70%

    For Time:
    1000m Row
    50 Thruster 45/35
    30 Pullup

    *12 Minute Cap

    Back Squat Deload
    2-2-2

    For Time:
    1000m Row
    50 Thruster 35/25
    20 Pullup

    *12 Minute Cap

    Back Squat
    5-5-5

    For Time:
    750m Row
    50 Air Squat
    20 Assisted Pullup

    *12 Minute Cap

    Post loads and time to comments. If you PR’d, post by how much!! (example: 30 second PR).

    Potomac – Saturday 150328

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    “15.5 Tips & Tricks” by Maria Smith

    For complete breakdown of the standards, click here.

    For Tips & Tricks, read on:

    Well, we were all thinking it….thrusters. No burpees, but to be honest I think I would personally like to see those more than the rower!! #shortpeopleproblems

    So, after tackling this one – I have some tips and tricks for y’all, unless you were planning on doing it completely unbroken like the girls during the announcement video.

    BREATHE
    As often as you can. Hold a good pace on the row so you can breathe. Try to breathe during the thrusters and keep your cool.

    PACE
    If you go out too hard out of the gate, you might crash on your very first set of thrusters.  Note the rate you are going during the first set, and do your best not to stray from that too much.  On the thrusters, allow a little rest, but get back on the bar before you are ready.

    HAVE A STRATEGY
    Mainly for the thrusters. Unless you plan on going unbroken, think about how you will break these thrusters up. Know what you can handle and figure out a rep scheme. For the set of 27, maybe it’s 11-9-7? Or 10-9-8? 10-10-7? Figure it out for each round. Whatever you decide – stick with the plan.

    DON’T STARE (it’s rude)
    Try not to stare at the bar too long. It’s not going to lift itself. Take a few breaths, once your hands are on the bar, pick it up. The first one in a set is always the first one.

    GET BETTER
    If you aren’t hurting, you’re not getting better. Know that if you pick up that bar vs resting too much, you will get better as a whole (which is the whole point, right?)

    KILL IT
    When you get to the set of 9 thrusters, DON’T BREAK IT UP if you can avoid it. Power through and know that the end is SO close. If you put the bar down, the end is not so close.

    WOOHOO FOR THE FINALE OF THE OPEN 2015 SEASON!!!

    Warmup: EMOTM 8 Min
    3 Cluster
    3 V-Situp
    Alt: 3 Strict Chinup/3 Diamond Pushup

    CF OPEN 15.5

     

    RX’d Level II Level I
    27-21-15-9 reps for time of:
    Row (calories)
    Thruster 95/65
    27-21-15-9 reps for time of:
    Row (calories)
    Thruster 65/45

    (also Masters 55+ and Teens)
    27-21-15-9 reps for time of:
    Row (calories)
    Thruster 45/35

    (also scaled Masters 55+)

    Post level and time to comments, and any witty comment you have about the Open!

    Potomac – Wednesday 150304

    IMG_1351

    Weather Update for Thursday, 3/5:

    Please check the blog and FB before you head in for classes tomorrow. Erika and I are going to talk at 0430 tomorrow after we look at the traffic cameras, weather reports, and outside our respective windows and let everyone know if classes are cancelled.

    This is a tough one because if the temp predictions are accurate, we may be covered in ice. If it’s off a few degrees, it’ll just be some rain.

    So check online before you come in!

  • Join PCF for the Hudson Trail Outfitters Spring WOD series. First workout is 10:00am, Saturday, 11 April at HTO!
  • Want to dial in your personal nutrition plan? Take a look at our nutritional consulting options!
  • Did you know that we’re part of the Reebok Key Partner Program? You can order Reebok gear through our online store here!


  • Education and Trust by Brian Wilson

    “The authority of those who teach is very often a hindrance to those who wish to learn.” Michel de Montaigne, “On the Education of Children”

    We try to strike a delicate balance in teaching you how to do CrossFit. Much of what we do could be considered techne, which is “craft”. We are trying to get you do “do” CrossFit well.

    We don’t spend a lot of time on episteme, or “justified true belief.” You either want to be there or you don’t. If you do, we are going to get you to spend as much time as possible on the art of CrossFit. And we’re also going to try to let you explore CrossFit in a way that excites and interests you.

    Much of my coaching cues as I’ve become more experienced in coaching end with “let me know if that’s better or worse.” Meaning, “did you get more weight”, “did you go faster”, “did it feel more comfortable?”

    If the answer to those questions is yes, than maybe what I told you is good for you. If not, than we need to try something else. My skepticism of both my doctrinal beliefs, or episteme, and my specific coaching cues has grown rather than lessened over my now six and a half years of coaching CrossFit as a full time job.

    I’ve seen a lot of stuff work, and a lot of stuff that I thought would work not work. Part of this is the shared experience, between teacher and student, of learning. “The tutor should make his pupil sift everything, and take nothing into his head on simple authority or trust.” We have a wonderful laboratory where we can collectively try new things, practice them, and get accurate measurable, observable, and repeatable data. This is wonderful for me in terms of both learning about human nature and learning about human movement.

    The goal of this is the same goal that Montaigne lays out in his education: to be free. I take this to mean, in terms of human movement, free to accomplish whatever task we wish to accomplish or more importantly, that which we need to accomplish. Whether that’s snatching your body weight, running a Spartan Race, losing 15 lbs, or getting a sub-4:00 “Fran”, we hope that we’ve equipped you with the tools to pursue those goals. We also hope that you can go through your day pain free, you can play with your kids, you can pick up a bag of groceries, and you can have some self-confidence in your abilities.

    Whatever your goals or necessities, remember to try to have fun while you’re doing it, follow the courses that intrigue and excite you, and don’t believe me unless you have overwhelming evidence that you should.

    Warmup: EMOTM 8 Min
    3 Good Morning Squat
    3 Superman
    Alt: 3 Ring Row Drill/3 Inchworm Pushup

    RX’d Level II Level I
    Press
    1-1-1-1-1
     
    3 Rounds:
    AMRAP 2 Min
    6/4 Ring Dip (m/w)
    12 Box Jump 24/20
    REST 1 MINUTE
    Press
    1-1-1-1-1
     
    3 Rounds:
    AMRAP 2 Min
    6/4 Assisted Ring Dip (m/w)
    8 Box Jump 24/20
    REST 1 MINUTE
    Press
    5-5-5-5-5
     
    3 Rounds:
    AMRAP 2 Min
    6 Push-up
    8 Box Jump 20/16
    REST 1 MINUTE

    *Score = the round with least amount of reps.
    Post loads and SMALLEST set of rounds + reps to comments.

    Bitnami