WODs

Monday 170501

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  • 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.

Members of the Month: Libbey Boyd + Rosalie Raymond

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Libbey is, in a word, inspiring. When I started coaching at the gym last August and throughout the fall, Libbey was pregnant but that didn’t hold her back, whatsoever. She worked with the Coaches to make sure everything was scaled properly and that she felt good and safe during the WODs but still got her sweat on. It was amazing to watch her push through workouts (and what she calls “Preggo Snatches!”) right up until she gave birth to her new child Logan. Libbey was the rope climb Queen! She’s always been friendly, warm and ready to get to work and a resource for other moms-t0-be at the gym. We’re so happy to to have her, Justin, Jackson and now Logan part of the PCF family. ~ Coach LJ 

How/when did you get involved in CrossFit?

I joined PCF in January 2015. I got reeled in by my husband (Justin) and JP. I got sick of listening to them speak in acronyms and weirdly referring to workouts by female names. Basically, I needed to start CrossFit so that I could just carry a conversation with them. I was also over my tired routine of running and globo-gym’ing. While I stayed in shape, I wasn’t really seeing the results that I wanted. CrossFit definitely changed that.

Do you remember your first workout? How was it?
My first WOD after completing Foundations was “The Seven”/”CIA Seven” – – heavily scaled. After finishing it, I thought “Well, that was tough… but I think that I could have pushed myself harder.” That’s when I knew I was hooked and ready to drink the Kool-Aid.

What motivates you to keep coming back? 

The way I feel after finishing a WOD. Sure, I’m smoked, but I feel so much stronger and such an overwhelmingly sense of accomplishment. I’m convinced that continuing with CrossFit up until two days before delivering my second son sped up my postpartum recovery time. The PCF community is also another motivating factor. Our coaches and members are so friendly, encouraging, and helpful. It’s nice to walk into such a positive and welcoming environment.
Do you have any advice for new members?  
1) Don’t be afraid to ask a coach if you’re unsure about a movement. I’ve found all of our coaches to be super helpful and genuinely concerned about making sure we perform effectively, yet properly.
2) Just keep coming back!

 

Rosalie has long since been a consistent, hard-working athlete at Potomac. However, recently, with a shift in her work schedule, it seems (at least to her coaches) that she re-dedicated herself to working out even more consistently, and is seeing the results because of it. She has PR’d multiple times in the past month, and with ease. Her willingness to be coached and respond to feedback has helped her break through to some new levels of fitness. Her reserved, almost stoic resilience to better herself is incredibly inspiring. Also, she gets me to play Ke$ha, which is always a win. ~ Coach Colin

How/when did you get involved in CrossFit?

One of my best friends convinced me to try CrossFit back in 2013. I joined Kitsap CrossFit in Poulsbo, WA and immediately loved it.

Do you remember your first workout? How was it?

I don’t remember what the workout was called, but there were a lot of squats, push-ups, and sit-ups. I kept coming back afterwards, so I must have liked it.

What motivates you to keep coming back?

I’ve never been in better shape. I was a competitive swimmer for 17 years and I swam for a Division I school, however, I feel like I am so much stronger now than I was back then! Also, I am always in such a good mood after I finish a workout.

Do you have any advice for new members?

Wear deodorant.

Sunday 170430

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“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

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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

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  • 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.