Potomac – Monday 150302

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  • Order deadline is Monday at 1pm for Heritage Hollow Farm. You can order pasture raised, beyond organic beef, pork and chicken by clicking here!


  • Happy PCF Anniversary to the following athletes! We greatly value your business and hope that you continue to enjoy your experience here at Potomac and Patriot CrossFit.
     
    March Anniversaries:
     
    Rick Bosl 2009
    Greg Lawler 2010
    Cara Davis 2011
    Kevin Blakeman 2011
    Chris Campbell 2012
    Ian Pope 2012
    Megan Woodworth 2012
    John Bosley 2012
    Simon Mirren 2012
    Darryl Drevna 2013
    Will Denison 2014
    Cristy Bethancourt 2014
    Thomas McGoff 2014
    Karen Sheehan 2014
    Clee Shy 2014

    Thank you for your commitment to us! – PCF Staff

    I know you are all on the edge of your seat waiting for me to announce the winners of the contest for 15.1. Since today is the last day to complete the workout, I will wait for tomorrow to announce that and take new guesses for 15.2!!! Check back tomorrow on that.

    For today, we will be discussing the Movement/Benchmark of the Month!!

    The March “Movement” will be L-Sit. We have been incorporating this in our EMOTMs for a long time now, but it’s still hard to get above 5 or 10 seconds. A good goal for an L-Sit hold would be 30 seconds!! You will see more and more that we will have you accumulate 30 seconds in the L-Sit during EMOTMs, hoping you will have to break that up less and less. It is a great exercise to do for overall core strength and will help with almost every exercise we do.

    The Benchmark of the Month is “Jackie”. Jackie is another old school workout but a fun one at that. I say “fun” because you only have to do the exercises ONCE. There aren’t multiple rounds, so once you finish the reps of one movement, you move on to the next.

    Strategy:
    This workout should take less than 10 minutes to complete. However, you will be given a 12 minute time cap.

  • Row at a good pace. If you sprint at any point, you may be too fatigued to do well on the remainder of the workout
  • Thrusters: Do them unbroken if you can. They are light and easy. If unbroken is out of the question, get a good chunk done and try and do this in 2 sets. (Warning: THESE ARE LIGHT. Do not go RX’d just because it’s only the barbell – you should be able to do 30-50 in a row. If that is not the case, do not perform this workout RX’d.)
  • Pullups: At this point you will be pretty fatigued. I would break this up in 3 sets (10’s, or 12-10-8) OR you can also get a big set done, and then chip away at smaller sets from there (example: 18-7-5)
  •  
    Be sure to remember your score from this workout. If you have done this in the past, be sure to check your score and try to beat it – then of course tell me in the blog if this was a PR or not!! We will retest this in a month, and hopefully we will see some improvements – so be sure to track today’s workout.

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

    “Jackie”

    RX’d Level II Level I
    Back Squat
    4x2x90%
     
    For Time:
    1000m Row
    50 Thruster 45/35
    30 Pullup
     
    *12 Minute Cap
    Back Squat
    2-2-2-2
     
    For Time:
    1000m Row
    50 Thruster 35/25
    20 Pullup
     
    *12 Minute Cap
    Back Squat
    2-2-2-2-2
     
    For Time:
    750m Row
    50 Air Squat
    20 Assisted Pullup
     
    *12 Minute Cap

    Post loads and time to comments. If you have done this WOD in the past, please note if you PR’d and by how much!

    Strategies For 15.1 & 15.1a

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    “Strategies for 15.1 & 15.1a” by Maria Smith
     
    The day has come!! Tomorrow we will be performing 15.1 and 15.1a. I had the pleasure of doing this workout today so I could report back to all of y’all and give you some feedback and pointers! First off, I’m REAL glad the movement of the month was TTB!! Hopefully y’all took it seriously and made vast improvements on them.

    15.1:

    SAVE YO’ GRIP!
    Toes to Bar is one of my favorite exercises. I can do a good amount unbroken. However, I was given advice to break them up right from the start (Thanks, Jason E!!). He suggested 3-5 reps at a time. Since I am pretty good with them, I went with 5 at a time. This really helped me remain consistent, as I usually go unbroken for as long as I can but then I hit a brick wall and this generally hurts me in the end. If TTB is not your strong point, do sets of 3.
    Deadlifts are light and easy. Don’t break these up, do them unbroken.
    Snatches are also not very heavy, but I recommend giving your grip a break here. If you are at Patriot, maybe you do singles. If you are at Potomac, I recommend 3 and 2, giving your grip a break between the 5. I wouldn’t try to go unbroken here, as you need to grab the pullup bar immediately after.

    PACE YO’SELF!
    Don’t go too hard out of the gate. It’s 9 minutes, and then you have to max out immediately afterwards. Pick a pace and stick with it. Consciously try to breathe during your small breaks. Don’t freak out, stay cool.

    15.1a:


    KNOW YOUR 1RM
    Hopefully if you are doing this workout RX’d, you know what your one rep max is (or at least what the weight is of 1 heavy rep). This will help determine a good goal for yourself and also help you figure out where to start.
    WARM UP
    For me, I warmed up to about 80% of my 1RM before starting the metcon. I didn’t want to fatigue myself too much, and I knew the metcon would really warm me up!!
    “GO-TIME”
    Immediately after the metcon, I changed my weights from the snatch for the clean and jerk. I tried to control my breathing before doing my first rep. I started at about 75% of my max – and hit this probably 1:30 after finishing the metcon. It felt good so I did a big jump, then added from there. You will have time for about 4 lifts, so figure out where you want to end to help you determine where you should start.
    TAKE YOUR TIME
    Like I said, give yourself time for 4 lifts. Don’t try to get 6+ lifts in here because you will fatigue yourself and make it challenging to hit the higher numbers you want. Just like we do in class, give yourself 1-1:30 minute rest before hitting another attempt.

    Most importantly – HAVE FUN!!

    ***For this workout, our Levels are as follows:***
    Rx’d = RX’d for everyone under 55 years of age
    LII = “Scaled” -OR- “Master’s RX” age 55+
    LI = “Beginners” -OR- “Master’s Scaled” age 55+

    If Rich Froning can get apx 7.5 rounds (224 reps), how many do you predict for yourself?

    Potomac – Friday 150227

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    “Judging the Open” by Maria Smith

    Well – if you watched last nights webcast on the reveal of the 1st Open WOD (15.1) or checked out the games website (or heck, logged on to anything social media) – you know what the workout is for tomorrow!

    Like last year, we will be running the workouts in heats and those who are registered will have a partner. Once partner A finishes, then Partner B will go. Each of you will judge each other.

    JUDGING
    This is hard for many of us to do. We don’t like to “no rep” anyone, especially if it is your friend or even your coach! If someone isn’t getting the full range of movement on an exercise, it should be not be counted toward the workout (a “no rep”).

    It’s not easy to do this to someone, especially if they give you the look of death or yell at you. If your judge calls a no-rep on you, accept it. Fix whatever they want you to do, and continue.

    We want our scores to be legitimate and no one wants to have the reputation of cheating – or the one allowing another to cheat.

    Ideally, we should be just as strict during our daily workouts. Too often I see people who think they are going Rx’d, but aren’t coming to full extension on each ring dip….or not hitting their chest on every CTB pullup…

    If I attend a class as an athlete, I probably won’t say anything. It’s not my place, it’s the coaches place. However, if I see it happen in my class, I let the athlete know that they are not getting the full range of motion. For the most part, they should know this, but of course I’ll give the reminder. Yet, I still see people put their name on the board under the Rx’d category. If they did not count their faulty reps, then that is fine. If they counted those reps, however, it wouldn’t count as Rx’d

    There are a few reasons why I am strict about this:
    1) The full range of motion is how the movement was intended. It will get you stronger and ready you for the next progression of whatever it is you are doing.
    2) It’s no shocker when the Open rolls around each year, and all of a sudden you can’t do the Rx’d movement because you haven’t been doing it correctly leading up to it. (This goes with any other competitions you may compete in).
    3) You don’t get the reputation of being the person who cheats or who isn’t legitimate.

    Most importantly I just want you to get better. For tomorrow, make sure you hit the requirements so no one has to “no rep” you. Be sure to throw a “no rep” out there if necessary.

    • Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!
    • Join PCF for the Hudson Trail Outfitters Spring WOD series. First workout is 10:00am, Saturday, 11 April at HTO!

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

    RX’d Level II Level I
    EMOTM 10 Min:
    3 Skin the Cat
    10-15s Handstand

    For Time:
    Row 2,000m
    Rest 2 Min
    Row 1,000m
    Rest 1 Min
    Row 500m

    *20 minute time cap

    EMOTM 10 Min:
    10s Ring Inversion
    5-10s Assisted Handstand

    For Time:
    Row 2,000m
    Rest 2 Min
    Row 1,000m
    Rest 1 Min
    Row 500m

    *20 minute time cap

    EMOTM 10 Min:
    3 Toes to Wherever
    5-10s Box Assisted Handstand

    For Time:
    Row 1500m
    Rest 2 Min
    Row 800m
    Rest 1 Min
    Row 500m

    *20 minute time cap

    Post time to comments. **If you are doing the Open tomorrow, go easy today.**

    Potomac – Monday 150223

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    “Prepping for the 2015 Open Season Part IV” by Maria Smith

    Okay okay, so I know I said that “Prepping for the Open” was a 3 part series, but I got another little write up for ya. As I was programming this week’s workouts, it was a little challenging deciding on what to do on Friday and Sunday since the Open WOD will be done on Saturday. I’m not sure what they are going to throw at us, therefore, there is a slight chance you might be doing some of the same movements two days in a row.

    Since I am unable to predict this, I have a little advice for you about resting the week of – if you are taking the Open somewhat seriously.Rest the day before you do the Open WOD. If you are doing it at Patriot, rest Thursday. If you are doing it at Potomac, rest Friday. This will ensure you don’t do the same movement two days in a row – and also it will give your body adequate rest so that you aren’t smoked. If you are one of those people who get the “two-day soreness”, when you experience even worse symptoms two days later, my recommendation here would be to come two days before, but make it a lighter, easier day.

    Now, on a separate note – here is the fun part!! Like I said before, I have no idea what the workout is going to be. I have my guesses, but I want to hear yours!!! We will be having a contest on who can guess the WOD (or the closest guess)!!

    CONTEST:
    In the comments, post exactly what you think the workout will be. The athlete with the closest guess will win $10 toward the retail shop (that’s potentially $50 if you win each week!!).

    I want you to be as specific as possible:
    1) Singlet? Couplet? Triplet? (meaning, how many exercises in the workout?)
    2) WHICH movements/exercises?
    3) What Rep scheme will they use?
    4) AMRAP or Time? If AMRAP, how long?

    In the comments, post EXACTLY what you think it will be.

    Anyone can guess – BUT TO WIN – you must be registered for the Open. If you haven’t signed up yet, don’t worry! There is still time!! Click here to register.

    • Registration for the CrossFit Games Open is up! We’ll be performing the WODs on Friday at Patriot and Saturday at Potomac, with a make-up at 1pm on Sunday at Patriot. First WOD will be announced on Thursday, February 26th. More info and registration here.
    • Did you know you can order PCF apparel online? Click here!
    • The Potomac Pro Shop now has Quest S’mores and Steve’s Paleo Goods favorites in stock along with a few new flavors to try. Get your grub on!
      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 Deload
      4x3x65%

      10-9-8-7-6-5-4-3-2-1
      For Time:
      Power Snatch 115/75
      Toes To Bar

      Back Squat Deload
      3-3-3-3

      9-8-7-6-5-4-3-2-1
      For Time:
      Power Snatch 95/65
      Toes To Bar

      Back Squat Deload
      3-3-3-3-3

      9-8-7-6-5-4-3-2-1
      For Time:
      Power Snatch 65/45
      Toes To Wherever

      Post loads and time to comments.

    Potomac – Monday 150216

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    Prepping for the 2015 Open Season Part 2 (of 3): Why Register? by Maria Smith

    So I have gone on quite a bit about the Open and I’m hoping I’m convincing most of you!! Many people wonder why they should register when they are going to be doing the workouts regardless by coming to class.

    I highly encourage you to register for it, instead of just coming to class and doing the workouts. I know some of you are saying “Why would I pay $20 to register when I know I am not going to make it to regionals/the games?” I totally get it, that’s one lunch from whole foods plus a chocolate bar and I’m not one to waste money either. However, in my opinion, you are not throwing anything away.

    By registering – you have just put some pressure and accountability on yourself. You won’t skip out on the workout the day of because you heard it was terrible. Whoever you heard that from survived, so you will too.

    You will also probably try harder. I mentioned earlier that someone will be judging your ever repetition on each workout. This will do a few things:
    – Ensure full range of motion on each movement and that every rep is completed.
    – Motivate you to keep going when you don’t want to. I see too often that people stop 5 seconds before the timer runs out or take extended rests. We all do it at some point – I am guilty of it as well. However, with this added pressure, we want to do better and work harder. Therefore, we have a better workout as well – bonus!

    Whether you sign up as a scaled or Rx’d athlete, you are going to be “forced” into trying things you may not have done in the past. The weights are chosen for you and if you register, there is no backing out (Of course if you literally can’t do the weight, we will have to scale and your workout won’t count, but this shouldn’t prevent you from signing up, especially since we do not know what the workouts and weights are). This sounds scary, but you will probably surprise yourself!! I know so many of you last year who had never done a 65 pound thruster, but because the workout called for it you did it. Not only did you do ONE 65 pound thruster, but you did 84. Maybe you weren’t the first one done, but regardless you did it. Well done. This right there is a feat that has been crushed. This should inspire you and motivate you to see what else your body has in store for you.

    Registering for these 5 weeks of fun will also help strengthen the community. We’ve all either witnessed or heard of the amazing community CrossFit brings. Perhaps you will have a partner that you haven’t talked to before. With someone judging/cheering you on, you will probably say hi to them another time you are at the gym or even become the bestest of friends 😉

    I swear headquarters is not paying me to say all this. Throughout the past 5 years of coaching, it’s just what I have observed during this time. So – just do it. Go to games.crossfit.com and click on the “register” button, download the CF Games app, and let the countdown begin.

  • Registration for the CrossFit Games Open is up! We’ll be performing the WODs on Friday at Patriot and Saturday at Potomac, with a make-up at 1pm on Sunday at Patriot. First WOD will be announced on Thursday, February 26th. More info and registration here.


  • 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
    Front Squat
    3x3x85%
     
    AMRAP 10 Minutes:
    10 cals on Row
    10 Pistol
    10 DB Power Snatch 50/35
    Front Squat
    3-3-3
     
    AMRAP 10 Minutes:
    10 cals on Row
    10 Assisted Pistol
    10 DB Power Snatch 40/25
    Front Squat
    3-3-3-3-3
     
    AMRAP 10 Minutes:
    10 cals on Row
    10 Suitcase Lunge
    10 DB Power Snatch 30/20

    Post loads and rounds plus reps to comments.

    Potomac – Tuesday 150210

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    “Prepping for the 2015 Open Season Part 2: Work Them Skills” by Maria Smith

    Based on yesterdays blog post about the skills required to complete some of these workouts, you will need to brush up on some of these so you can complete the workouts as efficiently and quickly as possible.

    Here are some tips for you in the upcoming weeks to get you to practice some of these skills more:
    – Barbell Warmups. We always have a barbell movement in the EMOTM and usually it’s some type of olympic lift or something to help an olympic lift. Focus on all 24 reps you do. Using light weight but perfect form will help you get the heavy lifts.
    – Skill warmups. Along with barbell lifts, we also have some harder skill, such as K2E, TTB, and pullups. If you have a weakness with anything here, feel free to sub it out for whatever exercise we are working on that day. For example, if you need to work on your butterfly pullups, take advantage here and work those instead of the strict TTB that is programmed in the warmup that day.
    – Come Early. If your schedule allows you to, show up early for class, do a little warm-up, and work these skills before class starts. Now we don’t want you going off and doing your own programming, but you can use an empty barbell or any of the equipment to work some skills (muscle-ups, pullups, double unders, pistols, HSPU, etc.)
    – Listen to cues. Believe it or not, us coaches know a thing or two!! Listen to the coaches cues whether that is during a demonstration, if/when they are talking to you, or if you hear them give good pointers to others. Try to apply it to yourself if you have a weakness in this area.

    Hope this motivates you to get in the gym and work on your weaknesses!

    There will be another post in this 3 part series. Stay tuned for next week!

  • There is an adjusted schedule for President’s Day, Monday February 16th. See our schedule here.
  • Interested in improving your Oly lifting and competing against other athletes in your weight class? We’re hosting a fun challenge!
     
    What: 2015 PCF Challenge Series
    When: Sunday February 22nd, 12-3pm (Kickoff Meeting)
    March 1st to April 5th, every Sundays 3pm-5pm (classes)
    Sunday April 12th, 3pm-5pm (Finale Meeting)
    Where: Patriot CrossFit
    Click here to register for Kickoff Competition Only ($30). Click here for full package ($109).
     
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click to check out My Power Supply.
  • Interested in getting chiropractic care right here at PCF? Schedule here!
  • Sports Massage Winter Special (60 min/$65) starts now February 2nd through February 13th with massage therapist Dave Marsh! Visit PRC website for more info!


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

    RX’d Level II Level I
    E3M for 12 Min:
    60 sec Plank hold
    60 sec Max Double Under
    60 sec Rest
     
    AMRAP 6 Min:
    6 Kettlebell Swing 70/53
    6 Strict HSPU
    6 Box Jump 30/27
    E3M for 12 Min:
    60 sec Plank hold
    60 sec Max Double Under
    60 sec Rest
     
    AMRAP 6 Min:
    6 Russian Kettlebell Swing 70/53
    6 Box Assisted Pike Pushup
    6 Box Jump 27/24
    E3M for 12 Min:
    60 sec Knee Plank hold
    60 sec Max Double Under Attempts/Single Under
    60 sec Rest
     
    AMRAP 6 Min:
    6 Russian Kettlebell Swing 53/35
    6 L-Seated DB Press
    6 Box Jump 20/16

    Post rounds plus reps to comments.

    Potomac – Monday 150209

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    “Prepping for the 2015 Open Season, Part I: RX or Scaled?” By Maria Smith

    The 2015 Open Season will be upon us in about 2.5 weeks. The first workout will be released on Thursday, February 26. There are 3 types of reactions I get when I talk about this:
    1) Open what? What are you even talking about. There is a CrossFit game? Like a board game?
    2) Super stoked – registered on the first day I was able to, have been eating clean since, and am ready to tackle this head-on.
    3) Sure I’ll do it, wait when is it again?

    So let’s start off by briefly talking about what it is. The CrossFit Games is a worldwide competition that takes place in July and is broadcasted on ESPN 3. Rich Froning is a boss and wins every year.

    To get to the games, you have to win the top 3 spots in regionals. Regionals takes place in different regions of the world in search to find the fittest among a certain area (or..region..). To make it to the Regional level, you must place top 30 in the Open. The Open is composed of 5 workouts across 5 weeks (1 workout per week) and you are judged by others in the gym which is then submitted by the head coach to headquarters. You can see your results in comparison to others online, which is pretty cool.

    So now you have a feel for what is it….ok…well, who will be doing The Open? Well if you plan on coming to class during this time, YOU probably will be doing it whether you register or not. If you normally go to Patriot on Fridays and Potomac on Saturdays, you will be doing the workouts.

    Some of you may have already registered – I commend you. Some of you may still be holding back. I will go on about the benefits about registering in Part 3, but for now I want to get this out to you.

    I have been asked the question a couple of times how you should know what to register for – RX or scaled? I have put some thought into it and here is what I came up with based off of the workouts from the past few years and also what I predict for this year:

    Rx’d Division

    Gymnastics Movements:
    should be able to perform the following advanced gymnastics movements (in addition to less advanced):
    Handstand pushups
    Chest to Bar pull-ups
    Toes to Bar
    Pistols
    Double Unders
    Muscle-ups (or at least very close! – you just might get your first during the open!)

    Weighted Movements:
    It’s hard to say what kind of weights they will use, but in the past few years here are some examples of weights:
    DL – ladder, getting up to 205 for girls but started out at 155/105
    Thruster – 95/65
    KB Swing – 53/35
    Wallball – 20/14 to 10′ (dudes) and 9′ (ladies)
    Push Press – 95/65
    Snatch – 135/95
    C&J – 155/105
    OHS – 95/65

    Like I said, the above is just a guess based on the previous years. If you think you can do majority (maybe not all, but close), I say go for it. – you may surprise yourself.

    If you know there is no possible way – like, you’ve never even gotten close…maybe you go with scaled for the workouts. You will still reap the same benefits as the RX’d athletes. You will have to dig just as deep to get the workouts done and get just as good of a workout.\

    Keep in mind, if you are over 40, you are eligible for the Masters division!! Stay tuned for the long list of benefits of registering for the Open.

  • Registration for the CrossFit Games Open is up! We’ll be performing the WODs on Friday at Patriot and Saturday at Potomac, with a make-up at 1pm on Sunday at Patriot. First WOD will be announced on Thursday, February 26th. More info and registration here.
  • Did you know you can order PCF apparel online? Click here!
  • The Potomac Pro Shop now has PaleoChef Dressings and Marinades! They are perfect for any summer time BBQ or to help put together a quick Paleo meal!


  • Warmup: EMOTM 8 Min
    3 Cluster
    3 Hip Raise
    Alt: 3 Kipping Pullup/3 Divebomber

    RX’d Level II Level I
    Back Squat
    3x3x85%
     
    For Time:
    18-15-12-9-6-3
    Front Squat 95/65
    Knees To Elbow
    Back Squat
    3-3-3
     
    For Time:
    18-15-12-9-6-3
    Front Squat 75/55
    Knees To “Tricep”
    Back Squat
    3-3-3-3-3
     
    For Time:
    15-12-9-6-3
    Front Squat 55/35
    Knees To Wherever

    Post loads and time to comments.

    Potomac – Monday 150202

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    “Benchmark of the Month” by Maria Smith (yep, Smith…not Roselle…what?!)

    It’s the first Monday of the month! You know what that means (or maybe you don’t, if you didn’t read my post on the first Monday of January – if that’s the case, Click here to read up on it). Last month we tested and retested Fran as the benchmark and HSPU as the movement of the month. Hopefully, the hard work on the HSPU gears you up for today with Diane being the benchmark for February!! This, like Fran, is a short workout. Some people can get this done in under 5 minutes!! That would be the ultimate goal. Since are aren’t all at the same fitness level Jason Khalipa (yet), you will be given a 10 minute time cap.

    The deadlift weight should be on the medium side. Light enough that you might be able to get 21 reps unbroken, but heavy enough that it’s hard to do so and hurts your heart a little bit! With the HSPU, you should be able to rock through a good chunk without coming off of the wall. If you need to do 1-3 reps at a time (especially from the start), please check your ego a bit and contemplate modifying.

    The movement/skill of the month is Toes To Bar. With the CF Open competition coming up, this would be a good one to work on. What I am looking for here is not necessarily what you would think. If you ever come to my classes you know I don’t really care if your toes actually touch the bar when we are learning how to string them together. Truth be told, it’s quite easy to touch your toes to the bar if you take extra swings (no offense to those who do this!). Extra swinging = more momentum, so of course it is easier. However, it is less efficient. First off, it’s much slower. For every two swings you do, you only get 1 rep. Also, the more swinging, the more your hands get torn up – and again, only getting half the reps you could get if you could link them together!

    So with all that being said, when we are working on our TTB skillz this month, don’t work on the double swing. Work the rhythm of the movement and try linking a few together by the cues we give out in class. Your toes may not hit the bar at first, but maybe by March they will!
    ———————
    Happy PCF Anniversary to the following athletes! We greatly value your business and hope that you continue to enjoy your experience here at Potomac and Patriot CrossFit.
     
    February Anniversaries:
     
    Joe Lieber 2009
    Chris Maynard 2009
    Michael Grabowski 2010
    Chris Castro 2011
    Cody Griner 2012
    Krista Edwards 2012
    Carolyn Fenner 2013
    Dave Witkowski 2014
    Kareem Razik 2014

    Thank you for your commitment to us! – PCF Staff

  • Registration for the CrossFit Games Open is up! We’ll be performing the WODs on Friday at Patriot and Saturday at Potomac, with a make-up at 1pm on Sunday at Patriot. First WOD will be announced on Thursday, February 26th. More info and registration here.
  • Starting the week of January 19th, CrossFit Preteens will hold classes every Monday AND Wednesday from 5:30pm to 6:15pm.
    For more information, visit www.pcfkids.com or email info@pcfkids.com!
  • Order deadline is Monday at 1pm for Heritage Hollow Farm.


  • 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
    Front Squat
    4x3x80%
    “Diane”
    21-15-9 For Time:
    Deadlift 225/155
    HSPU
    *10 Minute Cap
    Front Squat
    3-3-3-3
    “Diane”
    21-15-9
    Deadlift 185/135
    Box Assisted Pike Pushup
    *10 Minute Cap
    Front Squat
    3-3-3-3-3
    “Diane”
    15-12-9
    Deadlift 135/95
    L-Seated DB Press
    *10 Minute Cap

    Post loads and time to comments. If you have done this WOD in the past, please note if you PR’d and by how much!

    Potomac – Thursday 150108

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    “Why Benchmarks” by Brian Wilson

    Our programming over the next year will be giving you an opportunity to see moderate results over a short period of time. The goal of this two fold:

    We want to see if more focus on one movement will get you mastery quicker. While this makes sense intuitively, because of the nature of CrossFit and the nature of human performance (e.g., it’s reliance on variance), we’re going to see if it’s true. While focusing on one thing will probably make you better at that one thing, do we lose something by focusing less on variance and overall performance and/or do we increase our incidence of injury because we aren’t getting enough balance in basic human movement. Meaning if you’re really good at pulling, but you suck at pushing, does that imbalance cause more problems than getting you better at pullups and muscle ups creates?

    We want to give experienced clients more time to focus on complex movements and new clients a chance to get to a basic level of ability. If we can take an experienced client from two muscle ups to six and get a new client their first muscle up, that’s good stuff! Let’s find out of it works! (which it probably will because I don’t do the programming, Maria does, and she’s smarter and better looking than me).

    • Got questions/issues with your billing/membership? It’s as easy as emailing info@​potomaccrossfit.com!​ You can see our membership policy ​here.​
    • Like rowing (even just a little)? Like helping out kids with life? District CF is hosting an ergathon in support of Capital Juniors, a program that combines academics and competitive rowing for all DC youth.
      Where: District CF
      When: Sunday, February 8, 1:30-5:30pm
      Why: Fundraiser for Capital JuniorsCheck out the Facebook event and sign up here!
    • New Years Paleo Challenge Kicks off Saturday, January 3rd!!!! Click here to sign up!!!!
    • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 3pm-5pm.
    • Free CrossFit Teens/PreTeens Class!
      – Join us on Saturday, January 10th, 10:30am – 11:30am, at Potomac CrossFit
      – Start to the New Year right! Bring your teens and their friends (ages 9-17) for an introduction to the PCF Teens program!
      – Email info@pcfkids.com for questions and instructions to register
    • Wondering how our barbell strength training works and how to warmup and progress? Click here.
    • Potomac CrossFit and Potomac Rehab Center clients can now get two free hours of parking in our building! Click here for location and hours.

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

    RX’d Level II (same as Rx’d) Level I
    EMOTM 10 Minutes:
    1 Squat Snatch
     
    Run 800m for Time
    -Then, rest until 5:00 and complete:

    4 rounds for Max Reps:
    1 min Sumo Deadlift High Pull (75/55)
    1 min Toes To Bar
    1 min Rest
    EMOTM 10 Minutes:
    1 Squat Snatch
     
    Run 800m for Time
    -Then, rest until 5:00 and complete:
    4 rounds for Max Reps:
    1 min Sumo Deadlift High Pull (75/55)
    1 min Toes To Bar
    1 min Rest
    EMOTM 10 Minutes:
    1 Squat Snatch
     
    Run 600m for Time (1 lap around building)
    -Then, rest until 5:00 and complete:
    4 rounds for Max Reps:
    1 min Sumo Deadlift High Pull (55/35)
    1 min Toes To Wherever
    1 min Rest

    Post loads and total reps to comments. 

    Potomac – Wednesday 150107

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    “More on the ‘Idea of Fitness’” by Brian Wilson

    “One way to see it is to look at the two gym brands commonly cited as the fastest-growing in America: CrossFit and Planet Fitness. Both are expanding like crazy. CrossFit has gone from having 13 affiliate gyms in 2005 to 10,000 today. And Planet Fitness has more than tripled in size over the past five years.” –”The Rise of the $6000-a-year (or $120-a-year) gym”, New York Mag

    Some of you may have seen the recent New York Magazine article comparing the growth of low cost and high cost gyms. What this article does a moderately good job of doing (while relying on sticker shock as well) is to further dismantle the idea that you can get fit with a low cost option.

    This is obviously self-serving, but I’m writing on a CrossFit blog as the owner of a CrossFit gym, so yup, I’m biased.

    What I tell a lot of my fellow CrossFit gym owner, interested investors and people that will let me hear myself talk is that there are really only two options in the fitness market: products/services that make you fit and products/services that make you think you’ll be fit. I usually just start with a list and ask them: “What do you buy if you want to get fit” and they give me a list like:

    -Globo gym membership
    -Personal Training
    -Supplements
    -Fitness DVDs
    -Yoga/Spin/Pilates Class

    Then I ask them “do you know anybody that’s gotten fit from buying these?” The answer is almost universally NO!!!!

    This is analyzed better in a recent NPR’s Planet Money podcast “Why We Sign Up For Gym Memberships But Never Go To The Gym“. This story explicitly and accurately explains the globo gym model:

    1) “Gyms have built their business model around us not showing up.” You are our advertising. When you come into work after a 30 day Paleo Challenge or after 2-3 months of CrossFit and you look like you’re wearing your older brother’s hand me down clothes, people ask “what are you doing?!?!?!” and that’s how we get clients. The only way for you to get those results and for us to get more clients if for you to show up.
    2) “So gyms try to attract people who won’t come.” We don’t really have a “sales pitch”. The only thing I’ll tell somebody about CrossFit is “I hear it’s good”, that’s my hard sell. We get them in for a free class, we punish them, and if they like it they come back. They know exactly what they’re getting into.
    3) “Our brains want to be locked into annual contracts with gyms.” We resisted doing contracts for a very long time, but since most of our members were hanging out for 1+ years, we finally decided to reward them, but still have a month-to-month option, which I encourage most folks to take.
    4) “Just when we try to get out, they feed us, massage us and ply us with alcohol.” While we (I) do try to ply you with alcohol at every opportunity, this is more for me to be able to charge the business for my drinking requirements than getting you to stick around (more tequila for me if you leave!!!).
    5) “Without slackers like us, gyms would be a lot more expensive.” At our prices and with our flexibility in contracts, there are very few people who are subsidizing the rest. But the whole reason we are “more expensive” than gyms is because we don’t have 10 people paying for a membership for every one person that shows up.


    Which brings me back to my opening questions. The reason you’re seeing a rise in CrossFit gyms globally is because most folks are selling you “the idea of fitness” and we’re selling actual fitness.*
    *Not the first time I’ve tackled these topics (The Idea of Fitness)

    • Updated contract terms, effective immediately.
    • Due to the holidays and our upcoming focus on offering more Group Foundations slots, the 1715 and 1815 WOD Classes Mon-Fri at Potomac are cancelled. You can see our complete schedule here.
    • Want to dial in your personal nutrition plan? Take a look at our nutritional consulting options!
    • New Years Paleo Challenge Kicks off Saturday, January 3rd!!!! Click here to sign up!!!!
    • Free CrossFit Teens/PreTeens Class!
      – Join us on Saturday, January 10th, 10:30am – 11:30am, at Potomac CrossFit
      – Start to the New Year right! Bring your teens and their friends (ages 9-17) for an introduction to the PCF Teens program!
      – Email info@pcfkids.com for questions and instructions to register
    • 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 Ring Row Drill/3 Inchworm Pushup

    RX’d Level II Level I
    Push Press
    5-5-5
    3 Rounds For Time:
    7 Front Squat (170/120)
    40 Double Under
    *Use racks for front squats
    Push Press
    5-5-5
    3 Rounds For Time:
    7 Front Squat (155/105)
    20 Double Under
    *Use racks for front squats
    Push Press
    5-5-5-5-5
    3 Rounds For Time:
    7 Front Squat (95/65)
    75 Single Under
    *Use racks for front squats

    Please use the racks for the front squats today, as this is designed to be a heavy front squat. If you need to rest during squats, just place the bar on the rack. Perform your double unders in the space behind your rack.

    Post loads and time to comments. 

     

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