WODs

Wednesday 170517

Posted by | WODs | 15 Comments

  • Interested in getting chiropractic care right here at PCF? Schedule here!
  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.
  • PCF MEMBER REFERRAL PROGRAM: Running from May 1 through June 1, we will be offering a New Member Referral Program! Do you have that friend, family member, or co-worker that you have been begging to come into the gym with you for weeks or months, but you just can’t get them to commit? Well, hopefully, this will be the nudge they need. Click here refer a friend!

 


A New Offering

Hey folks, as we speed steadily along towards Summer we’re excited to tell you about a new Program we will offer at both Potomac and Patriot CrossFit. Check out our summer schedule here!

“The Challenge” is a 6-week Bootcamp, beginning June 5th and will be hosted by both gyms. (See schedule below).

Expect high intensity interval training, partner workouts, kettlebells and dumbbells, lighter barbells, lots of bodyweight movements, as well a good bit of running, rowing, and jumping rope.

Throughout the 6 weeks, we will layer on complexity of movements and increased loading.

This program is included in your membership (it’s just like any other CrossFit Class), and is open to non-PCF members if they wish to purchase the entire six-week challenge.

Schedule:*
Monday/Wednesday/Friday: 6:45AM @ Potomac
Tues/Thurs: 6:30PM @ Patriot

Know a non PCF member who’d like to sign up? Send them this link!

*”The Challenge” Bootcamp will replace the regular classes (6:45AM at Potomac, 6:30PM at Patriot) during those six weeks.


“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” ~ Ernest Hemingway

RX’d

Level II

Level I

A.
Weighted Pull-Ups (w/ weight belt)
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

A.
Weighted Pull-Ups (bodyweight)
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
400 Meter Run
15 Pull-Ups
5 Strict Handstand Push-Ups

A.
Three sets of:
Banded Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
20 Ring Rows
10 Push Ups

 

Invictus Coach’s Note: How to tally the weight on weighted pull-ups in Part A:

Most of us have experienced how much harder gymnastics movements are when we are heavier. Technically, every pull-up you do is weighted with your bodyweight, so count that toward your total in order to get a better idea of progress over time.

For example, right now, I weigh 148# so if I work up to a single with a 35# KB, then my 1RM weighted pull-up is 183#! Whoot!

Another note on A – Since we are in a reset week after a cycle ending where we tested our 1RM back squat, there is no squatting on the agenda this week. If you love to squat as much as I do, you might consider super setting some in with today’s pull-ups. Keep them a medium weight and work on technique for either front squats or OHS.

For Part B, on the strict HSPU, if you can’t go unbroken, you might consider using clusters to game your reps. Here’s an article about clustering. Read to the end because that’s where the part about how to use clustering in a conditioning workout is.

Why We Cluster

Tuesday 170516

Posted by | WODs | 11 Comments

  • Interested in getting started at PCF? Check out our upcoming Foundations class schedule here!
  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)

  • “Pride makes us artificial and humility makes us real” ~ Thomas Merton

    RX’d

    Level II

    Level I

    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Hang Snatch + Snatch
    Build over the course of the 8 sets to something heavy-ish for today.
     

    B.
    In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
    12 Wall Ball Shots (20/14 lbs)
    12 Burpees

    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Hang Snatch + Snatch
    Build over the course of the 8 sets to something heavy-ish for today.
     

    B.
    In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
    10 Wall Ball Shots (20/14 lbs)
    10 Burpees

    A.
    Every 2 minutes, for 16 minutes (8 sets):
    Hang Power Snatch + Power Snatch
    Build over the course of the 8 sets to something heavy-ish for today.

    B.
    In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
    10 Wall Ball Shots (14/8 lbs)
    8 Burpees

    Coach’s Note: Here’s an article on 5 common misses that occur in the Snatch.

Monday 170515

Posted by | WODs | 15 Comments

  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.
  • PCF MEMBER REFERRAL PROGRAM: Running from May 1 through June 1, we will be offering a New Member Referral Program! Do you have that friend, family member, or co-worker that you have been begging to come into the gym with you for weeks or months, but you just can’t get them to commit? Well, hopefully, this will be the nudge they need. Click here refer a friend!

 


“We come nearest to the great when we are great in humility” ~ Rabindranath Tagore

RX’d

Level II

Level I

A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes
Pick a heavy load you maintain for the tempo work for all sets. Write it down.
 
 
 

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (53/35)
30 Double-Unders

A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes
Pick a heavy load you maintain for the tempo work for all sets. Write it down.
 
 
 

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (53/35)
15 Double-Unders

A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Negatives
or Box Push-Ups
(see scaling options from 5/13/17)
x Max Reps in 60 seconds
Rest 3 minutes
Pick a heavy load you maintain for the tempo work for all sets. Write it down.

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Swings (53/35)
10 Double-Under Attempts

Coach’s Note: Today begins our next programming cycle. Look for the strength to be done superset style with a gymnastics or corrective/mobility movement and with tempo work.

Sunday 170514

Posted by | WODs | One Comment

  • Did you know that we’re part of the Reebok Key Partner Program? You can order Reebok gear through our online store here!
  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​
  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.

 


“For me, success is a state of mind. I feel like success isn’t about conquering something, it’s being happy with who you are.” – Britney Spears

RX’d

Level II

Level I

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Toes to Bar

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (155/105 lbs)
10 Burpees Over the Barbell
10 Toes to Bar

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)
Build to a heavy load
 
 

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (95/65 lbs)
8 Burpees Over the Barbell
12 Knee Raises

Coach’s Note: Here’s a great article on mobilizing for the front rack of your clean baby, one more time.

Saturday 170513

Posted by | WODs | 5 Comments

  • PCF MEMBER REFERRAL PROGRAM: Running from May 1 through June 1, we will be offering a New Member Referral Program! Do you have that friend, family member, or co-worker that you have been begging to come into the gym with you for weeks or months, but you just can’t get them to commit? Well, hopefully, this will be the nudge they need. Click here refer a friend!
  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.

 


 

RX’d

Level II

Level I

“DT & JT”

Grab a partner. Partition reps as needed.

10 rounds for time:

12 Deadlifts (155/105)

9 HSPU

9 Hang Power Cleans (155/105)

9 Ring Dip

6 Push Jerks (155/105)

9 Push Up

“DT & JT”

Grab a partner. Partition reps as needed.

10 rounds for time:

12 Deadlifts (135/95)

9 HSPU

9 Hang Power Cleans (135/95)

9 Ring or Box Dip

6 Push Jerks (135/95)

9 Push Up

“DT & JT”

Grab a partner. Partition reps as needed.

10 rounds for time:

12 Deadlifts (95/65)

9 HSPU Negatives or HSPU from a Box or Pike HSPU

9 Hang Power Cleans (95/65)

Box Dips

6 Push Jerks (95/65)

9 Push Up