For time:
10k Relay Row
Teams of 4
Teams must maintain same order of rowers for entire relay
Each team member must row 2.5k total
Teams may determine their own interval distance
Post time to comments.

Hours Change: Effective Monday, August 3rd, we’re moving the 8 pm WOD Class to Monday/Wednesday and reserving 8 pm Tuesday/Thursday for Foundations.

As a follow up to yesterday’s post about nutrition, check out Robb Wolf’s thoughts on Post Workout Nutrition. Are you doing the same ratio of protein/carbs/fat at every meal, or do you change it up for Post Workout (PWO)? Post your thoughts to comments.

5 Rounds for time:
20 Knees to Elbows
20 Situps
20 sec L-Sit
Post time to comments.

Note: L-Sit may be broken as necessary. Must be 20 seconds cumulative.

Nutrition

Some of you may have heard that having a solid nutrition plan will greatly assist both your aesthetic and performance goals. I know, I know, we’re usually so coy about getting this information out and never shout, yell, cajole, or demean (except vegetarians) people that don’t get this right. Well, hence the blog post about nutrition.

First things first: Eat meat and vegetables, seeds and nuts, some fruit, little starch and no sugar. That’s it, all you have to do. I don’t see bread in there, I don’t see pasta or rice, I don’t see Ben & Jerry’s Chubby Hubby Ice Cream (except the special Paleo brand that Brian orders, but that’s close hold). While you shouldn’t hold your life hostage to this guideline (there is such a thing as having a life and this life may include “social calories” that include these and other nefarious – Natural Light – caloric selections), getting this 80-90% of the time means you are closing in on optimal nutrition.

What some people don’t realize is that this will take you a long way, but sooner or later, you’re going to have to weigh and measure. This isn’t for people that “want to take it to the next level” this is for everybody. If you don’t, you will not survive Crossfitting. You will plateau and then you will start to decline – that’s just the way that this level of intense exercise will affect you.

If you want some guidance on nutrition or some resources, whether it’s to just start eating Paleo (“Meat and veggies, etc…”) or weighing and measuring (the Zone), just post to comments. Give us some specs on you (height, weight, age) and a coach will give you some guidance, and some of the athletes that have been doing this for a while will also offer some great advice.

So what are you waiting for? Start now!

For time:
15-12-9
Thrusters, 135/95 lbs
Kettlebell Swing, 2/1.5 pood
Post time to comments.

Expectations for the Crossfit Athlete.

Hey you! Yes you, the guy/gal who’s been doing this for a while, the Crossfit Veteran, we need your help. And not the “we” of Potomac Crossfit, I mean the “we” of the Crossfit Community. The Community will not last unless we ease our new Crossfitters into the spirit of Crossfit – and without the Newbie, Crossfit will just become a clickish fad.

So, the Veteran Crossfitter needs to do more than show up, workout and post their rocking time to comments. You need to take time to go up to somebody you don’t know and say “Hi, I’m _________, how you doing? How long you been Crossfitting?” You need to offer guidance, encouragement, and support to the Newbie. The Newbie is an interesting specimen. Sometimes shy and withdrawn, they can be startled quickly by sudden movements and the word “Burpee” written on the white board. They think you are judging them because of their pullup band use, knee pushups, and scaled weights. They are desperately afraid of being the last one done a WOD.

You need to talk to these athletes and let them know you were in the same boat when you joined. That you couldn’t remember what a Thruster was your first three months much less do one correctly. That your hands hurt every day, even on days where you just did squats because squats make everything hurt. That you too wondered why Dan would choose to look like that when there are so many qualified barbers so close to the gym.

These are all the eternal questions that every new Crossfitter wants to know, so it’s up to you Veterans to help us answer these questions, encourage the Newbie to stick with it, and help change somebody’s life for the better.

10 Rounds for time:
10 Burpees
10 Pushups
Post time to comments.

4 Rounds for time:
Run 400m
40 Squats
Post time to comments.