Wednesday 170419

Posted by | April 18, 2017 | WODs | 13 Comments

  • Got questions about your billing or membership? Contact us at info@patriotcrossfit.com for assistance.
  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!
  • 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!

  • I joined the January 2107 Nutrition Challenge at the urging of my friend and fellow PCFer, Natasha. I have done about 3-4 paleo challenges in the past and I wasn’t convinced that this one was going to be any different. But Natasha knew I was frustrated that I had slowly gained weight over the last few years despite regularly showing up to class (albeit in between a crazy work travel schedule).

    But oh boy, this is different. Learning how to count macros and look at food in a more healthy way really helped me break through the plateau. While I think we all think tracking our food can be daunting and boring, it certainly helps keep me more accountable when I know someone is watching. I lost nearly 9 pounds, several inches and more than 2% body fat in four weeks. Most importantly, I met my goal of going down at least one dress size as a result of the challenge. I was floored that it worked. And it worked in a way that hadn’t in a long time.

    Post challenge, I decided to stick with Laura and see if she would take me on as a client so that I could keep working with her to dial in my macros and caloric intake in a healthy way. The scale hasn’t moved much since the January challenge, but my clothes continue to get looser. I will take that! Thank you to Andrea and Laura for interjecting a new way of thinking about food for us crossfitters. I can tell you the macro things definitely works!

    Kourtney P


    If we come to the gym to train and practice, we are halfway there. The second half is understanding the relationship between training and practice, and recognizing that as we age, we need less training, and more practice. More time on skills, mobility, and positional work. When we combine quality practice with focused training, we produce the response we need for adaptation – we become a better athlete.” – Ben Bergeron

    RX’d

    Level II

    Level I

    A.
    Every 2 minutes, for 18 minutes (3 sets of each):
    Station 1 – Death March x 20 reps
    Station 2 – Turkish Get-Ups x 6 reps (3 each side)
    Station 3 – Side Plank x 45 seconds each side

    B.
    For time:

    800 m run
    60 Lunges with Kettlebell Farmer’s Carry (53/35)
    Row 30/15 calories

    A.
    Every 2 minutes, for 18 minutes (3 sets of each):
    Station 1 – Death March x 20 reps
    Station 2 – Turkish Get-Ups x 6 reps (3 each side)
    Station 3 – Side Plank x 45 seconds each side

    B.

    For time:

    600 m run
    50 Lunges with Kettlebell Farmer’s Carry (53/35)
    Row 30/15 calories

    A.
    Every 2 minutes, for 18 minutes (3 sets of each):
    Station 1 – Death March x 20 reps
    Station 2 – Turkish Get-Ups x 6 reps (3 each side)
    Station 3 – Side Plank x 45 seconds each side

    B.

    For time:

    400 m run
    60 Lunges with Dumbbell Farmer’s Carry (35/20)
    Row 20/10 calories

    Coach’s Note: Continuing our work on shoulder stability and core strength, we’re doing the Turkish Get Up Today. Here’s some reminders on positioning with the TGU. For the KB Farmer’s Carry lunge, there’s a weight in each hand. Focus on core strength and stabilizing your back and shoulders.

    13 Comments

    • Christy0530 says:

      Good lord.

    • John S. says:

      Love the Bergeron quote. Also thanks Kourtney P for talking about the difference between previous challenges and this one. Some of us who are in what Guch once described as the third phase of Crossfit are experiencing weight gain as some of the old habits return. I could use a little shakeup so appreciate your perspective

    • Joe W says:

      Loving the focus on core strength. I know my weak core (aka gut) is negatively affecting how well it am able to perform all movements, especially the gymnastic based ones. @LJ thanks for understanding the role of the core and putting such a focus in the new programming. It’s obvious you’ve done much thought on your clients and how to achieve overall improvement.

    • Alex W says:

      Shane – glad to know my presence is missed. Tried to get it in this am but still have a hip issue (10% still afraid of Mark M). Hopefully back tmrw

    • K-Nay says:

      A: 25# for Death March & Turkish Get Ups
      B: 11:06 RX reps, 40# DB

    • John S. says:

      35 dm
      53 tgu x6 per round
      Chipper: 9:37 Rx run and Kb, 50 lunges
      House full of regs at 0530.
      Fun workout

    • Shane says:

      Death March-50s
      Turkish Get-Ups-53
      Sideplank-5-10 seconds more than Joe A

      Metcon-6:29 RX
      800 meters 3:00 mins

      Didn’t think I’d catch a man who ran 100 miles in 23 straight hours (Keith)!!! That is a true story. Caught that crazy guy on the row. Great race!

      Alex-Rest the hip and feel better. FYI, Mark felt bad about the “incident” and decided to avoid the gym today.

    • Joe A. says:

      Dear March: 30s
      Turkish Get-Ups: 35
      Side plank: 45 seconds each side, actually proper form (ahem – Shane)

      Metcon: 10:27 Rx. The lunges killed me. Watching Keith and Shane race was impressive.

    • Jess H says:

      DM/TG: 25#

      Metcon: 8:02Rx

      Should’ve pushed the Lunges more to break 8 minutes.

      Lindsay is really really fast 🙂

    • Greg M says:

      Stations: 35# DM and TG
      Metcon: 8:44 rx

    • Alex W says:

      Hip popped at work…6:29 RX

    • Cristy B says:

      Wow! You’re a beast

    • Cristy B says:

      Stations: 25 # DBM and TGU, Plank with 1 arm and leg up
      Metcon: 11:04 Rx