As many rounds in 20 minutes;
20 Unbroken Wall Balls, 20#/14# to 10 ft
20 Unbroken Double Unders
Post rounds and fraction of rounds to comments.

Focus Session with Ryan Powell starts Monday, 22 March at 8pm and runs four weeks focusing on: Overhead Squat, Double Unders, Kipping Pullup, and Box Jumps. Over the course of four sessions Ryan will teach you how to link double unders, add 10lbs to your overhead squat, get your first kipping pullup or improve upon your kip, and teach you to cycle box jumps without stopping. Additionally, you’ll develop better flexibility and mobility which will improve all of the CrossFit movements. To register, click here

Upcoming Foundations:

Tue/Thu at 6:30am starting March 30th with Alison Pierce

Tue/Thu at 8pm starting April 13th with Siddharth Sawkar and Ryan Powell

Tue/Thu at 8pm starting May 11 with Kritin O’Keefe

For Private Foundations Scheduling click here

“Christine”
3 Rounds
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20 inches)
Post time to comments.
Compare to 091219

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For more info on better nutrition:

-Post a question to our comments section

-Post a question to our Paleo Challenge Comments Section

-Signup for a Paleo Challenge

-Attend the weekly PCF Paleo Video Teleconference Q&A

All of those resources are totally free, use them as much as you want. But if for whatever reason, you need a little more help, you can now sign up for Nutrition Coaching with a PCF Coach by clicking here.

We also provide Grass Fed and Pasture Raised Meat, Pork, Poultry, Eggs, and Milk via the Humble Gourmand. To subscribe to the mailing list and order email Alison. Orders are done weekly and delivered right to PCF.

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For Time:
30 Wall Ball (20/14lbs)
30 Ground-to-Overhead (95/65lbs)
30 KB Swings (2/1.5 pood)
30 Overhead Squats (95/65lbs)
30 Burpees
30 Ground-to-Shoulder (95/65lbs)
Post time to comments.

Focus Session with Ryan Powell starts Monday, 22 March at 8pm and runs four weeks focusing on: Overhead Squat, Double Unders, Kipping Pullup, and Box Jumps. Over the course of four sessions Ryan will teach you how to link double unders, add 10lbs to your overhead squat, get your first kipping pullup or improve upon your kip, and teach you to cycle box jumps without stopping. Additionally, you’ll develop better flexibility and mobility which will improve all of the CrossFit movements. To register, click here

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This week we are taking a look at food logs for some of Potomac Crossfit’s Athletes and Coaches. This is a real, unedited look at how they eat. If you’d like to contribute and share your eating habits, we’d love to hear from you. To submit your photo food diary, click here.

Today’s profile is on PCF Coach Alison (pictured above). Here’s a look at a typical day for her. If you have any questions for Alison or the Coaches about diet, post to comments.

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BREAKFAST
* 3 eggs (scrambled, fried in coconut oil, or hard-boiled)
* Homemade applesauce, berries, or a pear/apple/orange
* Avocado or pecans

LUNCH
* About 4 ounces of meat (typically leftovers from the previous night – steak, chicken, pork, etc.)
* Big plateful of leftover veggies drizzled in olive oil

DINNER
* 4-5 ounces of meat (again, beef, chicken, pork, lamb, bison… depends on what we’ve got. All meat is sourced from the PCF buyers’ club, natch)
* Big salad of dark leafy greens w/ olive oil & balsamic or sherry vinegar
* Couple of carrot sticks dipped in Sunbutter for dessert

Snacks: usually late morning and mid-afternoon. I go for all-natural deli meat, nuts, avocado, red bell pepper… the more of this stuff that’s in the house, the easier it is to have appealing options when I’m hungry.

A lot of the time we’re not eating from recipes, per se. We do a lot of straightforward roasting/pan-searing/grilling of grass-fed meats (they really don’t need much beyond salt, pepper, and olive oil to be amazing). Likewise for veggies — they get steamed, roasted, or grilled with same.

If we’re getting bored I mix it up with herbs and spices or some kind of tomato-based stew (example: ground beef, veal, pork + garlic + onion + tomatoes over roasted spaghetti squash or broccoli). Tomorrow night we’re trying a Paleo shepherd’s pie recipe I was lucky to nab from PCFer Hilary — will post it if it turns out well!

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For more info on better nutrition:

-Post a question to our comments section

-Post a question to our Paleo Challenge Comments Section

-Signup for a Paleo Challenge

-Attend the weekly PCF Paleo Video Teleconference Q&A

All of those resources are totally free, use them as much as you want. But if for whatever reason, you need a little more help, you can now sign up for Nutrition Coaching with a PCF Coach by clicking here.

We also provide Grass Fed and Pasture Raised Meat, Pork, Poultry, Eggs, and Milk via the Humble Gourmand. To subscribe to the mailing list and order email Alison. Orders are done weekly and delivered right to PCF.

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Clean
3-2-2-1-1-1-1

30 Power Cleans (155/105)
Post loads and times to comments.
This should be a fast metcon in the 1-5 minute range.

This week we are taking a look at food logs for some of Potomac Crossfit’s Athletes and Coaches. This is a real, unedited look at how they eat. If you’d like to contribute and share your eating habits, we’d love to hear from you. To submit your photo food diary, click here.

Today’s profile is on PCF Coach Brian (pictured above). Here’s a look at a typical day for him. If you have any questions for Brian or the Coaches about diet, post to comments.

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I get all my meat and eggs from Alison (if you’re interested, email her, your taste buds will thank you) except for Wild Caught fish that I buy frozen at the Ft. Myer Commissary.

Breakfast: 4-5 eggs, bacon or sausage, maybe avocado, definitely coffee with coconut milk and club soda.

Lunch: 8-12 oz of meat cooked in bacon fat, butter, lard, coconut oil or olive oil, sauteed veggies cooked in the same or steamed veggies with microwaved fat drizzled on. Some examples:

Ground Pork and Kale

Whole Chicken and Brussel Sprouts with Olive Oil drizzled on

Dinner: Pretty much the same as dinner, but if it’s post-WOD I may add some starchier paleo veggies like winter squash or sweet potato, but still 8-12 oz of meat cooked in bacon fat, butter, lard, coconut oil or olive oil, sauteed veggies cooked in the same or steamed veggies with microwaved fat drizzled on. Some examples:

Ground Beef and Carrots sauteed in bacon fat with fennel

Wild Caught Haddock braised in coconut milk with frozen broccoli

If I’m trying to cut some weight, then I have to cut back on the fat intake a little. But my body’s “set point weight” seems to be about 215 and I can pretty much gorge myself on Paleo foods, still perform well, and not go over that weight. I like Monique Ames’ summary of Paleo Eating for weight loss versus performance.

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For more info on better nutrition:

-Post a question to our comments section

-Post a question to our Paleo Challenge Comments Section

-Signup for a Paleo Challenge

-Attend the weekly PCF Paleo Video Teleconference Q&A

All of those resources are totally free, use them as much as you want. But if for whatever reason, you need a little more help, you can now sign up for Nutrition Coaching with a PCF Coach by clicking here.

We also provide Grass Fed and Pasture Raised Meat, Pork, Poultry, Eggs, and Milk via the Humble Gourmand. To subscribe to the mailing list and order email Alison. Orders are done weekly and delivered right to PCF.

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Push-Press
1-1-1-1-1-1-1

3 Rounds
20 DB Hang Squat Cleans (40/20)
20 Box Jump (24/20)
20 DB Push-Press (40/20)
20 Box Jumps (24/20)
Post loads and times to comments.

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This week we are taking a look at food logs for some of Potomac Crossfit’s Athletes and Coaches. This is a real, unedited look at how they eat. If you’d like to contribute and share your eating habits, we’d love to hear from you. To submit your photo food diary, click here.

Today’s profile is on PCF Coaches Aaron and Erika (pictured above). Here’s a look at a typical day for them. If you have any questions for Aaron, Erika or the Coaches about diet, post to comments.

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I was asked to give a snapshot of a typical day eating for me. Since I can’t really take pictures of my food at work, I basically wrote up a summary of a “typical day.” Here you go.

Breakfast is typically 4 hard boiled farm fresh eggs and either a little bit of fruit or some veggies. For fruit I will usually stick to apples or berries, but sometimes go outside to more sugary fruits like peaches and oranges. I don’t eat veggies for breakfast everyday because 1) I like fruit and 2) it is hard to carry around enough veggies for three meals and I eat three meals at work every day. I don’t usually eat added fat with breakfast because I eat the yoke of the egg which provides plenty of good fats.

At around noon I will have lunch. Erika and I usually have leftover meat from the night before or a batch of meat that got cooked on Sunday and is meant to get us through the week. We will either do chicken breast (you can cook a lot in a short time) baked with some kind of marinade. Nothing special. I will also have veggies that we either ate the night before or something I got just to bring to lunch. Our veggie choices usually look like this.

If we ate it for dinner it is often:

1. Sauteed greens
2. Roasted Asparagus
3. Sauteed Cabbage
4. Roasted Zucchini
5. Sauteed Broccolini

If I got it just to take to work it is usually

1. Snap Peas in a bag
2. Broccoli slaw from a bag with salt, pepper, olive oil, and vinegar
3. Salad with dressing
4. Green beans roasted with oil and Parmesan

I keep almonds at work and usually have some of those with lunch.

I will then have something similar for a meal around 3:30 or 4:00, though I try not to eat the same thing. So sometimes one meal will be leftovers and the other will be whatever we cooked for the week on Sunday. If I am in a hurry or lazy I will eat a paleo kit, which is beef jerky, nuts, and dried fruit. If I am really lazy I will skip this meal and eat a handful of almonds.

If Erika and I teach, we will often get take-out for dinner. This is often from Moby’s next door where we get the chicken with salad. We get eggplant and hummus usually but don’t eat all of it. It comes with bread which we rarely eat or only eat a little of. It also comes with goat cheese and yogurt sauce which we almost always eat (at least I do). This is one of those forest through the trees things guys. If your dinner is grilled chicken and lettuce, you are 95% there. We may also get thai food and not eat the rice.

If we cook it is meat and two veggies (I am fine with one veggie, but Erika always wants two). It could be chicken, steak, shrimp, or pork. We eat burgers, chili, scampi, pork chops, or whatever. We don’t pay too much attention to what we cook it in and it will sometimes have a little cheese in the recipe, but not always. Often the second veggie is sweet potato cut small and roasted in the oven. I usually don’t eat much if any of the potato. We will often have fruit and/or sunbutter for dessert. Leftovers are lunch the next day. Erika usually has a couple glasses of wine with dinner. I will either have a few sips of hers or drink a glass or two of my own.

This is typical for the week. Weekends are different. We splurge a little. We might have Indian food with some naan or a dessert with a good dinner. A little bread with a meal or even a sandwich with a lot of meat are not unheard of. We’ll drink a little more wine. What we will NOT do is eat a plate of pasta, just have pancakes for breakfast, or order a pizza for dinner.

In general, I try to eat protein (real protein meaning meat or eggs) with every meal and at least to never eat carbs alone. I avoid dense carbs and prefer fruits and veggies. When I encounter those grains I treat them like a small sideshow at the meal. I’ll have a few bites because they taste good but don’t consider it the part of the meal that is nourishing me or filling me up.

I do not eat perfectly. Few people do. But I try to have good habits so that I eat well without really trying that hard and make sure I am very aware of when I am eating poorly. I make the choice to have a cookie or some bread or birthday cake. I don’t unconsciously eat them just because they are there. And I really enjoy them when I do eat them.

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For more info on better nutrition:

-Post a question to our comments section

-Post a question to our Paleo Challenge Comments Section

-Signup for a Paleo Challenge

-Attend the weekly PCF Paleo Video Teleconference Q&A

All of those resources are totally free, use them as much as you want. But if for whatever reason, you need a little more help, you can now sign up for Nutrition Coaching with a PCF Coach by clicking here.

We also provide Grass Fed and Pasture Raised Meat, Pork, Poultry, Eggs, and Milk via the Humble Gourmand. To subscribe to the mailing list and order email Alison. Orders are done weekly and delivered right to PCF.

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Power “Helen”
4 Rounds
400m Run
Rest 2 Minutes
21 KB Swings (1.5/1)
12 C2B Pull-ups
Rest 2 Minutes
Post times for each round and total time to comments.
The rest means these should be all out efforts. Make every attempt to get the KB Swings and pull-ups unbroken.

Fueling the Crossfit Athlete

This week we are going to take a look at food logs for some of Potomac Crossfit’s Athletes and Coaches. This is a real, unedited look at how they eat. If you’d like to contribute and share your eating habits, we’d love to hear from you. To submit your photo food diary, click here.

Today’s profile is on Chris K. (pictured above). Here’s a look at a typical day for Chris. If you have any questions for Chris or the Coaches about Chris’s diet, post to comments.

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7:30 AM – Breakfast

· pork chop

· blueberries

· apple

· macadamia nuts

The pork chop was from The Humble Gourmand (pastured meat; about 6-8 oz). I sprinkled both sides with dried minced onion, black pepper, and turmeric, and sautéed it in coconut oil (2-3 min per side). I usually make 2-3 at a time so I don’t have to cook every morning. The apple was from The Humble Gourmand (organic). The blueberries and macadamia nuts were from Whole Foods (organic).

Supplements w/Breakfast:

· fish oil

· vitamin D

· glucosamine

I took about a tablespoon of fish oil. I take less than the 1 gram of EPA/DHA per 10 lbs of bodyweight prescription because I think that my omega 3:6 ratio is already pretty good from eating mostly pastured meats and some wild-caught fish.

8:30 AM – Black Coffee (12 oz)

10:30 AM – Green Tea (12 oz)

12:00 PM – Lunch

· chicken w/skin

· big salad

· macadamia nuts

· fish oil (4 caps)

I usually buy 2 whole pastured chickens from The Humble Gourmand and roast & carve them on Sundays. This leaves me with a nice stockpile of meat to eat throughout the week. I probably had about 7 oz of thigh and breast meat in this meal. The salad was from the cafeteria in my office building and included spinach, peppers, carrots, beets, cauliflower, cucumber, tomatoes, sunflower seeds, and olives. I sprinkled it with black pepper and drizzled it with extra-virgin olive oil. When the salad bar has avocado, I take a lot of that (about a whole avocado). In this case, I had to settle for getting my fat from the olives, sunflower seeds, olive oil, and macadamia nuts.

Post-Lunch Black Coffee (12 oz)

4:00 PM – Afternoon Snack

· chicken w/skin

· apple

· macadamia nuts

· fish oil (2 caps)

More chicken from the stockpile (about 3-4 oz)

Post-Snack Green Tea (12 oz)

8:00 PM – Post-WOD Meal

· sweet potato

· chicken

More stockpile chicken (about 2-3 oz). I brought this food with me to PCF and ate it about 15 minutes after completing the WOD. I ate about ¾ of the sweet potato, which is a lot for me. I would have eaten less if it were a shorter WOD or a strength day.

9:55 PM – Dinner

· salmon

· big salad

The salmon was from Whole Foods (wild-caught; about 8-10 oz). I sprinkled it with garlic and cayenne pepper and sautéed it in coconut oil (2-3 minutes each side). The salad contained mostly organic veggies from Whole Foods: mixed lettuce, sprouts, red bell pepper, cucumber, and a whole avocado. I sprinkled it with oregano and celery seed, squeezed a quarter of a lime on it, and drizzled it with olive oil.

10:19 – ZMA

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If you are still lost in the sauce on improving your diet, PCF has a lot of resources you can take advantage of, you can:

-Post a question to our comments section

-Post a question to our Paleo Challenge Comments Section

-Signup for a Paleo Challenge

-Attend the weekly PCF Paleo Video Teleconference Q&A

All of those resources are totally free, use them as much as you want. But if for whatever reason, you need a little more help, you can now sign up for Nutrition Coaching with a PCF Coach by clicking here.

We also provide Grass Fed and Pasture Raised Meat, Pork, Poultry, Eggs, and Milk via the Humble Gourmand. To subscribe to the mailing list and order email Alison. Orders are done weekly and delivered right to PCF.

___________________ ___________________ ___________________ ___________________

Front Squat
2-2-2-1-1-1

For time:
4 Rounds
50 Double Unders
5 Burpees
Everyone must do 5 burpees after each set of double unders. Additionally, every time you break your double unders within the set, you must do 5 extra burpees on the spot.
Post time to comments.

OR, for those athletes who don’t “HAVE” double unders yet

AMRAP in 10 minutes of:
Double Unders

Rest 2 minutes, then

100 Burpees.
For each double under you do, subtract 1 burpee from the total burpees you need to complete.
Post total DU reps to comments.

Remember, clocks spring ahead 1 hour Saturday night.

For Time:
Run 1 Lap
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20″/16″)*
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 16#@8ft)
25 Thrusters (75/45lbs)
Run 1 Lap
Post time to comments.
*16″ is 4 x 45 lbs plates

A day of tests
1 Mile Time Trial
Max Bodyweight Bench Press (2 tries in 5 Minutes)
Max Strict Pull-ups (2 tries in 5 Minutes)
Max KB Snatch in 2 Minutes (1.5/1)
Post times and reps to comments.
Complete in any order with as much rest as class time allows.

Good Paleo Cooking Recipe Sources:

My Paleo Kitchen
Every Day Paleo
Paleo Chix
Mark’s Daily Apple

Got any others? Post to comments.

5 Rounds
5 Clean and Jerk (155/105)
10 Pull-ups
15 Box Jumps
Post time to comments.
Cleans can be power or squat.