Kayla Castro

Monday 170501

Posted by | WODs | No Comments

  • Interested in getting started at PCF? Check out our upcoming Foundations class schedule here!
  • Thus begins Double Unders Awareness Month! This month, all workouts programmed will have double under attempts as the scaled option in WODs that include DUs. This means no single unders (unless for a medical reason, of course). We’re gonna try this month to gain better mastery over our double unders. I recommend buying yourself a rope, sized to fit you, so you can work consistently with the same stimulus. Keep your eyes peeled for the Double Under board, some great videos and new drills.

 


“Whether you think you can, or think you can’t — you’re right” – Henry Ford

RX’d

Level II

Level I

A.
Take 15 minutes to build to today’s 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95)
12 Front-Racked Alternating Reverse Lunges (135/95)

A.
Take 15 minutes to build to today’s 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (115/80 lbs)
12 Push Presses
12 Front-Racked Alternating Reverse Lunges

A.
Take 15 minutes to build to today’s 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (95/65 lbs)
12 Push Presses
12 Front-Racked Alternating Reverse Lunges

Coach’s Note: The single-arm DB press is going to work your core stability, show you a good picture of your overall shoulder health while building power in your entire shoulder girdle. Why? Not only does it recruit your shoulder muscles, but your traps, abs, triceps, and back muscles also get in on the action. This will help with any overhead pressing that we do, from barbell push presses, jerks to HSPUs. Here’s an interesting article on the utility of the one-armed dumbbell press going back to the early days of Strongman work.

If you came yesterday, use today as an opportunity in 15 minutes to hit 4 sets of 5-8 weighted pull ups superset with 5-8 weighted push ups. If you are unable to complete at least 4 strict pull ups or push ups at unweighted, then complete 4 sets of strict pull ups/push ups at bodyweight. When super-setting, take no rest in between the pull and push movements but rest at least 90 seconds before attempting your next set.

Sunday 170430

Posted by | WODs | 3 Comments

“Sunday clears away the rust of the whole week”

RX’d

Level II

Level I

A.
Four sets of:
Dumbbell Single-Arm Press x 8-10 reps each arm
Rest 2 minutes

B.
Against a 3-minute running clock:
Row 500 Meters
Floor Press x Max Reps @ (BW/.75xBW)

Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.

A.
Four sets of:
Dumbbell Single-Arm Press x 8-10 reps each arm
Rest 2 minutes

B.
Against a 3-minute running clock:
Row 400 Meters
Floor Press x Max Reps @ (BW/.75xBW)

Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.

A.
Four sets of:
Dumbbell Single-Arm Press x 8-10 reps each arm
Rest 2 minutes

B.
Against a 3-minute running clock:
Row 400 Meters
Floor Press x Max Reps @ (BW/.75xBW)

Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.

Coach’s Note: Here’s some reading on the Floor Press. The suggested loading for men is bodyweight and for women 75% of bodyweight.

Saturday 170429

Posted by | WODs | 6 Comments

Navy Lieutenant Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

RX’d

Level II

Level I

“Half-Murph”
For Time:
 
800 M Run
50 Pull Ups
100 Push Ups
150 Squats
800 M Run

 
For Time:
 
600 M Run
50 Pull Ups
100 Push Ups
150 Squats
600 M Run

 
For Time:
 
400 M Run
50 Assisted Pull Ups
75 Push Ups
100 Squats
400 M Run

Coach’s Note: This is in preparation from Memorial Day Murph which we will be performing at Potomac this year in a big, PCF event on Monday May 29th at 8:30 and 9:30 AM. However today, we’ll run a Half-Murph at 8 am and 9 am but if you want to do the full Murph, come to 10 am. Coach Greg will be hosting and coaching for his birthday celebration.

Friday 170428

Posted by | WODs | 9 Comments

  • Do tire flips, yoke carries, sled pulls, and atlas stone lifts sound like fun to you? If so, come check out PCF’s hybrid CrossFit-Strongman class (it doesn’t matter what your level of strength is) – classes run at Patriot every Sunday from 0800-0930 and the 2nd and 4th (& 5th) Sunday at 1130.
  • The Three’s Company Throwdown is almost upon us! April 28th at 6PM at Potomac, same-gender teams of 3 (mixed ability, both Rx and Scaled athletes on same team) will face off in a multi-workout throwdown! Click here to sign up, or email Colin at colin@potomaccrossfit.com with questions!

 


“The burden of never trying is heavier than the burden the barbell will ever be”

RX’d

Level II

Level I

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
 
 

B.
Five rounds for time of:
40 Double-Unders
20 Dumbbell Push Press (55/35)
5 Ring Muscle Ups

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
 
 

B.
Five rounds for time of:
25 Double-Unders
20 Dumbbell Push Press (35/20)
3 Ring Muscle Ups

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
Building to a heavy single

*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 2 reps
*Set 5 – 1 rep

followed by…

One set of:
Back Squat x Max Unbroken Reps @ Your lightest set of 2
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Five rounds for time of:
80 Single-Unders or 1 min DU practice
20 Dumbbell Push Press (25/15)
10 Low-Ring Muscle-Up Progressions

Coach’s Note: This might be a good time to tell you that May is Double Unders Awareness Month! In the month of May, all workouts programmed will have double under attempts be the scaled option. This means no single unders (unless for a medical reason, of course). We’re gonna try this month to gain better mastery over our double unders. I recommend buying yourself a rope, sized to fit you, so you can work consistently with the same stimulus. Keep your eyes peeled for the Double Under board, some great videos and new drills.

Thursday 170427

Posted by | WODs | 16 Comments

  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​


  • “We have not spent the last 65 million or so years finely honing our physiology to watch Oprah. Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise.” – Mark Rippetoe

    RX’d

    Level II

    Level I

    A.
    Every 2 minutes, for 20 minutes (10 sets):
    1 Clean Lift-Off + Clean

    Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

    B.
    For time:
    10 Power Cleans (185/125 lbs)
    20 Pull-Ups
    30 Wall Ball Shots (20/14 lbs)
    400 Meter Run
    30 Wall Ball Shots
    20 Pull-Ups
    10 Power Cleans

    A.
    Every 2 minutes, for 20 minutes (10 sets):
    1 Clean Lift-Off + Clean

    Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

    B.
    For time:
    10 Power Cleans (135/95 lbs)
    20 Pull-Ups
    30 Wall Ball Shots (20/14 lbs)
    400 Meter Run
    30 Wall Ball Shots
    20 Pull-Ups
    10 Power Cleans

    A.
    Every 2 minutes, for 20 minutes (10 sets):
    1 Clean Lift-Off + Clean

    Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

    B.
    For time:
    10 Power Cleans (95/65 lbs)
    15 Assisted Pull-Ups
    25 Wall Ball Shots (14/8 lbs)
    400 Meter Run
    25 Wall Ball Shots
    15 Assisted Pull-Ups
    10 Power Cleans

    Coach’s Note: Pause to clean up your clean.