Click Here to Register.

Saturday, August 1, 2009
1:30 pm – 4:30 pm

In this seminar you will learn:
*Selecting the best produce
*Streamlining your shopping trips
*Buying local & regional from farmers’ markets
*Where to spend extra dough and when to skimp
*Storage / foods that freeze well
*Basic techniques for cooking meat
*Basic techniques for cooking veggies

$40 for PCF Members
$60 for PCF Non-Members

Click Here to Register.

Paleo/Zone Seminar Promo from Potomac Crossfit on Vimeo.

Back Squat
3-3-3-3-3
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Compare to 090610 and 090420.

Injury

What can we do when we sustain an injury? If you’re like me, you don’t do a thing, because a solid nagging injury is a great excuse to get beat by Aaron regularly. But if you want to make consistent progress, you have to make addressing your injury your top goal.

Just like everything else in fitness, working on whatever you are weakest at brings the biggest gains. So whether that’s your clean, pullups, hamstring flexibility, or a strained shoulder ligament, whatever is holding you up the most is the thing you need to address the most.

The biggest thing we see a lack of as coaches is icing. ICE IS A FREAKING MIRACLE PEOPLE (and I’m don’t mean it’s unique liquid/solid properties, as these are due to hydrogen bonding)!! Just get a styrofoam cup, put water in it, freeze it, peel the bottom and rub on the spot that’s bugging you for five minutes. That’s it, do that a few times a day and you’ll be back in business in not time.

If you’re really jacked up, let us know. Anytime anyone gets injured and we know about it, we offer them a free 1 hour assessment to determine what they can and can’t do. We then either give them subs for common exercises that they can throw into the daily WOD or we do completely different programming for them for a month. We use the Crossfit Journal Article “Working Wounded” as our guide, check it out.

So if you’re injured, ice it. If it’s past that, then don’t hesitate to contact us and let us know what’s going on. You’re much better off continuing to improve your work capacity over broad time and modal domains in ways that avoid aggravating your injury than just sitting around for a month.

In order
75 sec Max
Kettlebell Swing, 1.5/1 pood
45 sec Plank Hold
75 sec Max Double Unders
45 sec Wall Sit
75 sec Max Sumo Deadlift High Pull, 75/55 lbs
45 sec Plank Hold
75 sec Max Ring Dips
45 sec Wall Sit
75 sec Max Dumbbell Push Press, 45/30 lbs
45 sec Plank Hold
Post total reps completed to comments and whether you successfully held each plank hold/wall sit.

For time:
30 Thrusters, 95/65 lbs
40 Pullups
15 Superman
15 Situps
20 Thruster, 95/65 lbs
30 Pullups
30 Superman
30 Situps
10 Thruster, 95/65 lbs
20 Pullups
45 Superman
45 Situps
Post time to comments.

Deadlift
5-5-5
Rest

For time:
50 Burpees
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Compare to 081125 and 090511.