Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 Hours of REST

CrossFit Endurance:

These intervals should be consistent. Keep them within 2-3 seconds of one another. If not, you foul. FOUL = 2 min. planche hold.

Ultra: 8x400m with 1:30 rest between each

Long: 6x400m with 1:30 rest between each

Short: 4x400m with 1:30 rest between each

Record times to comments.

Announcements

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

–The 31 Heroes Project–August 4, 2012. Registration begins June 1, 2012. Mark your calendar!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

OFF

Mobility:

Got Shin Splints? Check this out! 

Announcements

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

–The 31 Heroes Project–August 4, 2012. Registration begins June 1, 2012. Mark your calendar!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

These are going to be hard so the goal is to focus on keeping your intervals the same and maintain form the best you can.

Ultra: 10×10 jumping squats, then 200m hill sprint. Rest is the time it takes to walk back down the hill.

Long: 8×10 jumping squats, then 200m hill sprint. Rest is the time it takes to walk back down the hill.

Short: 6×5 jumping squats, then 200m hill sprint. Rest is the time it takes to walk back down the hill.

Record times to comments.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

OFF

Mobility:

Landing Mechanics & Super Frog

Announcements

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

–The 31 Heroes Project–August 4, 2012. Registration begins June 1, 2012. Mark your calendar!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

OFF

Mobility:

Knee Pain Case Study:

1) The Set Up

2) Downstream at Ankle

3) Upstream at Hip

Announcements

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

–The 31 Heroes Project–August 4, 2012. Registration begins June 1, 2012. Mark your calendar!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Try to keep all efforts within 5-10 seconds of one another.

Ultra: 3x 2 mile Time Trials with 10 minutes rest between each

Long: 2x 2 mile Time Trials with 10 minutes rest between each

Short: 2x 1 mile Time Trials with 10 minutes rest between each

Record times to comments.

Announcements

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

–The 31 Heroes Project–August 4, 2012. Registration begins June 1, 2012. Mark your calendar!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

OFF

Mobility:

Voodoo Band your Patella Femoral Pain

Announcements

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

–The 31 Heroes Project–August 4, 2012. Registration begins June 1, 2012. Mark your calendar!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 Hrs of Rest

CrossFit Endurance:

These are all out efforts. Intervals should not be slower than the splits within the 1 mile TT.
Ultra: Run 1 mile Time Trial, then run 3x(400 + 600 + 800). Rest 2x interval time.
Long: Run 1 mile Time Trial, then run 2x(400 + 600 + 800). Rest 2x interval time.
Short: Run 1 mile Time Trial, then run 1x(400 + 600 + 800). Rest 2x interval time.
Record times to comments.

Athlete Profile

Name: Jason R.
Hometown: Baton Rouge, LA
When did you join PCF? January 2012
When did you start training with PCF Endurance? March 2012

What is your favorite Crossfit WOD? Not too long ago I’d have said anything light and fast, but lately I’ve found myself enjoying (probably the wrong word) the WODs with heavy weight. I’d never really lifted before I discovered CrossFit and started learning how, and I’ve found that I really like the challenge of learning the lifts and pushing heavy.

Least favorite WOD? Anything with thrusters. I hate them, and I’m pretty sure the feeling is mutual.

Tell us about your athletic background prior to Crossfit and Crossfit Endurance. What drew you to PCF Endurance? I’ve always been somewhere between “active” and “bouncing off the walls”. When I was younger I played soccer off and on, was involved in martial arts for a while, and played outside a lot, but nothing ever really stuck. In college I discovered rock climbing and distance running and really fell in love with both.
One day at the climbing gym, a buddy ran up to me and our friend Jason and told us we had to try this new thing he’d just discovered. It was a 21-15-9 pull ups/push ups/knees-to-elbows WOD, and both of us were hooked. After that, Jason got his Level I cert and he and I spent a few years training together. A couple years later I joined the Army, and while we did a lot of CrossFit-inspired metcon training, I didn’t keep up with it like I had wanted to.
Shortly after I returned to DC full-time, I picked up an issue of Competitor magazine featuring an article  about Brian Mackenzie and CFE, which had a 6-week “Intro to CrossFit Endurance” training plan. I needed something to blow off steam while I was job hunting, and it was perfect. I tore through the six weeks, and then started following the training plan on the CFE main site after that. After about six months of training mostly on my own, I’d plateaued and was looking for a way to break out of my rut. I discovered that Patriot was down the street from my house and figured I’d give it a shot, and I haven’t looked back!

How have you balanced the requirement between Crossfit and Crossfit Endurance workouts? I do what Tes tells me to do – which is a marked difference from what happens during CFE sessions. But seriously, having a schedule set out for me has actually improved my consistency with CrossFit in addition to the benefits of CFE training.  I do my best to listen to my body, and when things come up, I tweak my programming as I go along and ask questions when I need to. Tes and Tom are always great about providing helpful feedback when I need it.

How has PCF Endurance made a difference in your race training, crossfitting, or other athletic endeavors? CFE has gotten me to focus my training, set a schedule and goals, and go for them. I have my first race since I started CFE (really my first in a few years) next month, and I’m pretty excited to see how that goes.

What are some of your goals for 2012?  My main goal this year is the JFK 50 in November. Aside from that, I want to get my 2-mile time under 12:00 and just have as much fun as possible doing what I love.

Any advice for Crossfitters or others who are new to Crossfit Endurance? Just show up! The method is different in the parking lot than inside the box, but the mental game is the same. You’re going to learn a lot and push yourself really hard, which is why we’re all here, regardless of how you choose to do it. And I’ve found that because the group is smaller and even our fellow CrossFitters think we’re insane, the camaraderie is especially awesome.

Announcements

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

–The 31 Heroes Project–August 4, 2012. Registration begins June 1, 2012. Mark your calendar!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

OFF

Mobility:

Lateral Elbow Pain/Epicondylitis or Tennis/Pull Up/Kimura Elbow

Announcement

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

These intervals should be done as hard efforts. Do not let the intervals drop more than 3 seconds from one set to the next.

Ultra: 8x (400m, rest 2 min, then 200m, rest amount of time it takes to run 200m)

Long: 6x (400m, rest 2 min, then 200m, rest amount of time it takes to run 200m)

Short: 4x (400m, rest 2 min, then 200m, rest amount of time it takes to run 200m)

Record times to comments.

** in case of rain we will still have class but there may be an alternative workout.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Mobility:

Today’s mobility work is focused on the hamstring and glute area.

Hamstring Work

March PCF Endurance Starts Tomorrow!!

Sign up for the March session of CrossFit Endurance by clicking here.

Classes meet on Tuesday/Thursday at 7pm at Patriot CrossFit and on Saturdays at 8am in and around the DC area.

Email Tes@patriotcrossfit.com with any questions.

Welcome to Potomac CrossFit Endurance!

Each day a section for CrossFit will be listed at the top of the page based on 5x, 4x and 3x per week attendance. Next to each of these strength training days will be listed “On” or “Off” designating whether or not the athletes in that program should CrossFit on that day. This is merely a recommendation as to how to mix CrossFit and CrossFit Endurance in order to maximize the program to ensure success and reduce the chance for injury and overtraining. This program will remain the same throughout each week except for taper weeks before a race but will be listed every day. Here is the first day’s listing:

CrossFit

5x: OFF

4x: OFF

3x: OFF

Tonight is our first class for March as well as that of the 2012 season. Each month will begin with a benchmark workout in order to measure our progress as well as to ensure that each athlete’s interval times are in tune with their progress. Tonight’s CrossFit Endurance Workout is:

Ultra: 3 mile TT

Long: 3 mile TT

Short: 1-3 mile TT

Each athlete should choose the distance that matches their ability level at this time. We are coming off of the winter months so if you have not run then choose the level that is realistic for you, not where you wish you were. This will give you the best chance at success in the upcoming weeks.

Race Registration Opens

Marine Corps Marathon Registration Opens Today at 3pm. Register here.

Once we figure out who is registered we will create teams for those interested in competing as a team. All participants must be registered as an individual first.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

WOD

CrossFit:

OFF for everyone today

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Ultra/Long/Short:

Run 6 min. of 100m sprints on 30 sec., 3 min. rest. Run 4 min. of 100m sprints on 30 sec., 2 min. or rest. Run 2 min. of 100m sprints on 30 sec. Record the number of sprints completed during each round to comments.

This is your first day of two WODs in one day. It is important that you afford yourself 3 to 5 hours of rest between your workouts to allow for appropriate recovery. If you aren’t recovering properly, you aren’t performing! We will discuss more about recovery both during and after a workout tonight.

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

3 to 5 Hours of rest between WODs

CrossFit Endurance

Ultra: 8x 400m with 2 min. rest between

Long: 6x 400m with 2 min. rest between

Short: 4x 400m with 2 min. rest between

Post times to comments.

Saturday’s workout will be at Patriot CrossFit at 8am. The endurance workout should be your only workout for the day. If you are planning on doing the Open WOD on Saturday, skip the endurance WOD and we will see you on Tuesday.

WOD

Since only the 5x per week CrossFitters have CrossFit and everyone else has today OFF, use today to enhance your training with mobility by spending some time with KStarr and the Mobility WOD!! Pay particular attention to your feet, calves, hamstrings and glutes.

CrossFit

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance

OFF

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Work for Tight Hips

WOD

CrossFit

OFF for everyone

CrossFit Endurance

Ultra: 6 x 800m, (first 400m should be at 90% effort, second 400m should be at 50% effort). Rest 2 minutes between.

Long: 5x 800m, (first 400m should be at 90% effort, second 400m should be at 50% effort). Rest 2 minutes between.

Short: 4x 800m, (first 400m should be at 90% effort, second 400m should be at 50% effort). Rest 2 minutes between.

With the amount of lower leg loading we have been doing I want you to focus on your form today. Make sure that your heels are kissing the ground, that you are pulling your heel up with your hamstrings and that you are running within your “box”.

TLC for the Endurance Athlete

As we begin to drill more and increase our volume it is important that you take care of any aches and pains you may have, especially in your feet, calves and hamstrings. Be sure to warm up properly before CrossFit and CrossFit Endurance workouts and stretch well afterwards. It is harder to reverse the effects of self neglect than it is to spend 5-10 minutes a day pre-habing your body for training and performance. Check out KStarr and the Mobility WOD for your daily dose of TLC:

Foot Care

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

“In each of us are heroes; speak to them and they will come forth.” –Anonymous

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

3 to 5 hours of Rest

CrossFit Endurance:

Ultra: 4x (800+400+200)

Long: 3x (800+400+200)

Short: 2x (800+400+200)

Rest the same amount of time it takes you to run the interval. Record times below.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

Note: Tomorrow’s workout will be at Washington & Lee Track. More information will be posted on the blog tonight.

Nature’s way is simple and easy, but men prefer what is intricate and artificial.

–Lao Tzu

Today we will be meeting at Washington & Lee High School track: 1300 N. Quincy St., Arlington, VA 22201.

WOD

CrossFit:

OFF for everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Ultra: 3x 2 mile Tempo runs @ 85% of your 10k TT pace

Long: 2x 2 mile Tempo runs @ 85% of your 4 mile TT pace

Short: 2x 1 mile Tempo runs @ 85% of your 2 mile TT pace

Rest 1x the amount it takes you to run the distance between each effort. Record times to comments.

Interesting Read:

Learn how to cycle longer and faster: Read here

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Athletic ACL Injury Prevention

What a caterpillar calls the end of the world the master calls a butterfly.

–Richard Bach

WOD

CrossFit Endurance:

OFF for Everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Ultra: 10 x 200m max effort, rest 2 min. between

Long: 8 x 200m max effort, rest 2 min. between

Short: 6 x 200m max effort, rest 2 min. between

Record times to comments.

Recommended Reading on Nutrition

The Paleo Diet by Loren Cordain

The Paleo Solution by Robb Wolf

The Paleo Diet for Athletes by Loren Cordain and Joe Friel

I will also send you a few articles from the CrossFit Journal as we begin to expand our understanding of eating for weight loss as compared to performance/recovery.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

Mobility:

What’s wrong with missing ROM? KStarr explains here.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Mobility:

In preparation for whatever tomorrow may hold

Foot position test

Full posterior chain ROM

Food for thought:

Secrets to creating the world’s best runners

Nutrition for the Endurance Athlete

When talking about nutrition for the endurance athlete our desired outcome is not necessarily a quick-fix, weight-loss diet, but instead a foundation that is intended to improve health and overall performance while aiding in recovery. As in CrossFit we recommend the Paleo diet; one that is naturally higher in protein and fat and lower in carbohydrates. What we pay most attention to for endurance athletes is the quality, quantity and timing of ingestion. This is determined by the duration and intensity of the training workouts as well as race distances. We also recommend that you begin to weigh and measure your foods to help determine the appropriate amounts of protein/carbohydrates/fats and break them up to aid in performance/recovery.

If you are not already following the Paleo diet then your first step is to introduce quality foods into your life such as lean meats and seafood, vegetables, some fresh fruit, nuts and seeds and healthy oils. This will help regulate your insulin levels and allow your body to burn the necessary resources for fuel such as glucogen, glucose, and fat. For more information on Paleo check out these member resources on the Patriot CrossFit blog. If you have been following Paleo strictly and can’t remember what sugar tastes like or what a cheesy poof is then we will focus on the amount of food ingested and timing.

During normal training weeks we recommend that you eat your normal diet and portions to satisfy hunger, restore carbohydrates utilized during sleep and longer training sessions, reestablish hydration levels, and to optimize performance and recovery. In order to utilize your diet to help aid in recovery you can do one of two things: break up your carbohydrate and protein intake around workouts, or add a small amount of carbohydrates (typically sweet potatoes) and protein after your workouts in addition to normal meals. Short WODs should require fewer carbs and and some protein while longer WODs should  be followed by slightly more carbohydrates and some protein. Post exercise nutrition should be consumed within 30 minutes of completing a workout so that your body uses them for recovery and reduces the chance of overtraining.

We will cover race nutrition, hydration and electrolytes in the following posts.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

3 to 5 hours of rest

CrossFit Endurance:

Ultra: 3 x 1200m with 3 min. rest, hold efforts within 3-5 sec.

Long: 2 x 1200m with 3 min. rest, hold efforts within 3-5 sec.

Short: 2 x 800m with 3 min. rest, hold efforts within 3-5 sec.

Foul if intervals are not kept within 3-5 sec.

Record times to comments.

Motivation to Run:

These guys make it look so easy!

Running Motivation 2012 – Usain Bolt, Tyson Gay, Yohan Blake & Jeremy Wariner

In all activities of life, the secret of efficiency lies in an ability to combine two seemingly incompatible states: a state of maximum activity and a state of maximum relaxation.

–Aldous Huxley

WOD

CrossFit:

OFF for everyone

CrossFit Endurance:

Ultra: 5K Time Trial

Long: 2 mile Time Trial

Short: 1 mile Time Trial

These should be all out efforts. Record times to comments.

We will be running at Theodore Roosevelt Island. For directions and park information click here. We will meet at the bridge on the GW Memorial Parkway side of the park and will walk over together. If you get lost or are running late send me an email. Be prepared to run in the rain!! If there are thunderstorms we will not be running so please keep an eye on the blog as that is where I will put up the notice if the weather changes.

Unless you try to do something beyond what you have already mastered, you cannot grow. –Ronald Osborn

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F
4x: Su/M/W/Th
3x: M/W/Th

3-5 Hours of Rest

CrossFit Endurance:

For all courses complete the following:

Ultra/Long/Short:

Run 6 min. of 100m sprints on 30 sec., 3 min. rest. Run 4 min. of 100m sprints on 30 sec., 2 min. or rest. Run 2 min. of 100m sprints on 30 sec. Record the number of sprints completed during each round to comments.

Compare results to 120313.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Get ready for that Overhead Squat! Click here

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Learn about your tendons and ligaments here.

Life was never meant to be a struggle, just a gentle progression from one point to another, much like walking through a valley on a sunny day. –Stuart Wilde

WOD

CrossFit:

OFF for Everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

These are all out efforts.

Ultra: 10 x 200m Hill repeats, walk down hill then rest 1 min.

Long: 8 x 200m Hill repeats, walk down hill then rest 1 min.

Short: 6 x 200m Hill repeats, walk down hill then rest 1 min.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Mobility:

Learn to think with the whole body. –Taisen Deschimaru, Swordmaster

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

3 to 5 hours of rest

CrossFit Endurance:

Ultra: Run 6 x 800m with 3 min. rest between efforts

Long: Run 5x 800m with 3 min. rest between efforts

Short: Run 4x 800m with 3 min. rest between efforts

Try to keep efforts between 3  to 5 sec. of one another. Record times to comments.

Saturday’s run will be at Difficult Run in Reston: 1800 Michael Faraday Court, Reston, VA. Be sure to wear trail shoes or shoes with a bit of tread on them.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

Mobility:

Potomac CrossFit Endurance takes over Washington-Lee High School Track

If I had six hours to chop down a tree, I’d spend the first four hours sharpening the axe. –Abraham Lincoln

WOD

CrossFit:

OFF for everyone

CrossFit Endurance:

This run will be held at Difficult Run in Reston. Meet at 1800 Michael Faraday Parkway, Reston, VA at 8am. Call me if you have any issues.

Ultra: 50 min. run at 60% effort

Long: 40 min. run at 60% effort

Short: 30 min. run at 60% effort

Perceived effort levels should be across time limit. Record total distance to comments.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Running Recovery

While barefoot running is not our optimal goal, there are many similarities in what we are trying to attain.

PCF Endurance on the main site. Check it out here!!!

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Unglue your heel cord

Food for Thought:

Strong Minded: Why You’re Smart to Run and Smarter Because You do by Runner’s World

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Compression Tack and Floss the Knee

Workout Of the Day

CrossFit:

For those of you who did the RARE 10k yesterday, congratulations on a great run!! I’m very proud of each of you. Today you are probably more sore than you have been in a while so your workout for the day is a strength and recovery workout to be performed as follows:

Complete 3 Rounds of 15 reps,or until you feel burn in the targeted area whichever comes first, each with light to moderate weight of the following exercises. Complete 3 sets of 1 exercise before moving on to the next:

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively)
Glute Ham Developer hip extensions (hamstrings and butt should burn) Kettlebell/Dumbbell swings
Bench Press
Pull-ups

Remember, this is a recovery workout, not a timed WOD. Stretch and mobility after you have completed this.

Everyone else is as scheduled.

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Complete mobility for the following areas:

Feet
Calves
Quads
Hamstrings
Periformis
Psoas
Pecs
Traps

Anything else that needs attention after yesterday!

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

How much ROM should you have? Find out by clicking here

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Performance is affected by recovery. Is your bed too hard? Find out here.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Runners Shoulders

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

The Super Groin!!

Food for Thought:

A Japanese study supports shorter stride length to decrease load rates and impact forces. Click here to read more!

Workout Of the Day

CrossFit:

RARE 10k Participants: OFF today

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Peak Tension vs. Working Tension

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

External Hip Rotation Assistance

Time Trial Night: Slogging is not allowed!

Everyone has a talent; but rare is the courage to follow the talent to the places it leads. –Erica Jong

WOD

CrossFit Endurance:

OFF for Everyone

CrossFit Endurance:

Benchmark Workout!!! Whoot!!

Ultra: 5k TT

Long: 5k or 2.1 mile TT

Short: 1 mile or 2.1 mile TT

Record times to comments.

This workout will be used to get your split times for the next 4 weeks. Make sure you are well hydrated before coming to class.

Race Announcement:

The race for this month is the RARE 10K, April 21. If you haven’t signed up do so here. Choose Potomac as your team!

An overnight success usually takes about ten years. –Anonymous

NOTE: There will not be an organized class this weekend due to Coaches Tes and Tom taking time to spend with their families. There will be a posted workout for you to do on your own. Feel free to get together on your own. If you meet at Patriot, please be mindful of the classes going on and try to stay out of the way.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

These are all out efforts. I will have your interval times that you will try to hold for each effort based on your TT on Tuesday. If you don’t keep interval times within 2-3 sec. of one another you FOUL. FOUL will be assigned after everyone has completed their intervals.

Ultra: 8 x 400m, rest 90 sec. between, hold all splits within 2-3 sec. of one another

Long: 6 x 400m, rest 90 sec. between, hold all splits within 2-3 sec. of one another

Short: 4 x 400m, rest 90 sec. between, hold all splits within 2-3 sec. of one another

Record results to comments.

In order to achieve all that is demanded of us we must regard ourselves as greater than we are. –Johann Wolfgang von Goethe

WOD

CrossFit:

OFF for everyone

CrossFit Endurance:

There will not be an organized class today so this workout is to be done on your own. If you need to map out a 600m distance near you visit www.mapmyrun.com. If you did not run a 5k TT on Tuesday then think of this as being at 60-70% effort level across the distance. Try to work on pacing by keeping your intervals consistent. Remember to keep your feet underneath you with a tight midline. Try to lean from you ankles like we doduring the Ball of Foot Hops. Have a great weekend and we will see you on Tuesday.

Ultra: 6x 600m at 5k pace, rest 90 sec. Try to keep intervals between 2-3 sec. of one another

Long: 5x600m at 5k pace, rest 90 sec. Try to keep intervals between 2-3 sec. of one another

Short: 4x 600m at 5k pace, rest 90 sec. Try to keep intervals between 2-3 sec. of one another

Record times to comments

Nothing great was ever achieved without enthusiasm. –Ralph Waldo Emerson

WOD

CrossFit:

OFF for Everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

To be done as an all out effort:

Ultra: 4x (400m + 200m + 100m) rest the time it takes you to run the interval, rest an additional 1 min. after the 100m

Long: 3x (400m + 200m + 100m) rest the time it takes you to run the interval, rest an additional 1 min. after the 100m

Short: 2x (400m + 200m + 100m) rest the time it takes you to run the interval, rest an additional 1 min. after the 100m

Record interval times and results below.

Ambition by itself never gets anywhere until it forms a partnership with hard work. –James Garfield

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

These should be hard efforts. Try to pace across the distance while maintaining consistency. The challenge here will be that we are increasing the distance, not decreasing as we have in the past. Be sure to pay attention to your effort level and adjust accordingly to meet the interval times assigned.

Ultra/Long/Short: 2 x 400m with 1:00 rest between + 2 x 800 with 3:00 rest between, deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m

Then

2x each drill covered in the warmup

20 Dead Bugs (R/L/Both)

Success is sweet, but it usually has the scent of sweat about it. –Anonymous

WOD

CrossFit:

OFF for everyone

CrossFit Endurance:

Today’s time trial will be an out and back course on the Mount Vernon Trail. The team will meet at 8am in the parking lot of Theodore Roosevelt Island, near the wooden bridge (click here for directions).  If you’re wondering about the exact route, check it out here on Map My Run.  Parking is sometimes tight right by the island.  If you run into an issue, try to find street parking in Rosslyn and take the pedestrian bridge over GW Parkway near the island.  If you get lost or have any questions, feel free to shoot me an email (tomglen@gmail.com).  –AC Tom

This is a Time Trial day so this should be a hard effort unless you are running the RARE 10K next weekend. If you are running the RARE 10K next weekend I would recommend you scale down to the level below what is planned for your group training (ex. if you normally do long course, run short course today; if you normally run short course then cut off 1 mile and run 2 miles) in order to begin your taper week. Please also watch the blog carefully next week as your training plan will change accordingly to prepare you for Saturday. If you have not signed up for the RARE 10K yet and would like to do so we have two entries that have opened up by team members or you can sign up here: RARE 10K Sign-up. If you are not participating next weekend you have your normal schedule with CrossFit and will do the normally schedule WODs for CFE.

Ultra: 10k TT

Long: 4M TT

Short: 2M TT

Record times and distances to comments.

Exercise is only as beneficial as the posture in which you perform it. –Matthias Alexander

Hydration for the Endurance Athlete

Hydration is the second part of a nutrition plan that we want to look at. It is extremely important to arrive at a workout or event well hydrated and ready to perform in order to prevent dehydration. It only takes a 3% loss of water for dehydration to occur. Trying to hydrate during an event is too late and impossible as your body is already in a deficit. This will only put an athlete more at risk for sub par performance if not something more severe requiring medical attention. Here are some guidelines to follow to ensure that you arrive prepared to perform.

Pre-exercise: It is recommended that athletes drink 1/5 of their BW in oz. on an average temperature day with little to no activity. As temperatures and activity levels change we recommend you use a fluid loss calculator to help determine how much fluid you will need throughout an event to maintain hydration throughout an event. (Check out the Gatorade Fluid Loss Calculator to calculate your personal hydration needs for BW, intensity levels of exercise and atmospheric temperature.) It is also very important to ensure that your electrolyte needs are dialed in preparation for the upcoming training day. The longer you go, the more you will need to be prepared for. If you find yourself slightly behind the recommended daily hydration or electrolyte levels, try to drink 16-20 oz. of water or watered down electrolyte drink at least 2 hours before exercise and only water the last hour before exercise. This will help prevent a sugar pike into the blood flow and insulin response which will leave you with low blood sugar at the beginning of exercise (typical symptoms are slightly dizzy and light-headedness.

During Exercise: It is recommended that during an endurance event, no matter the distance or the duration, athletes take in between 16-20 oz. of just water per hour. This goes for any activity from 1 hour to 20. After one hour it is necessary to add some type of electrolyte supplement as well as begin taking in nutrition/calories. (Electrolytes are sodium, potassium magnesium and calcium and help your body retain fluids as well as affect muscle function.) The only way to determine the correct amount of electrolytes for each athlete is to have them perform a sweat rate test. With each pound lost a specific amount of electrolytes will be prescribed in order to allow for proper muscle function.

Things to watch out for: Dehydration is probably the most well-known cause of an ill prescribed hydration plan, however there are other issues you need to not only be aware of but watch out for as both of these can cause swelling of the brain in extreme cases.

• Hyponetremia: This is caused by a loss of sodium in the blood stream due to lack of electrolytes and an abundant intake of water.
• Hypernetremia: This is caused by elevated levels of sodium in the blood stream.

These issues can happen in extreme cases but if your hydration, electrolyte and nutrition plan is dialed in then your risk of these occurring is decreased. Because the symptoms can be sometimes misdiagnosed as dehydration it is essential that you seek medical attention if you feel that you are under distress or having symptoms of either of the above.

Workout Of the Day

CrossFit:

OFF for Everyone regardless of whether you are competing in the RARE 10K or not. If you are not competing then you will need to follow the regular schedule. If you ARE competing this weekend then please pay attention to the blog this week. This is a taper week and will need to be followed as posted (meaning it is not up for interpretation if you want to taper correctly), no exceptions if you expect to perform on Saturday.

CrossFit Endurance:

For those of you competing in the RARE 10K this weekend you will need to run this workout at 70% effort. For everyone else you will need to follow this as RXd.

Tonight we are going to do more work on cadence and implement something a little bit different during the WOD. In addition to time results we are going to have you count your footfalls per 200m as well. We will then add the number of footfalls to the time of each 200m to give you a different kind of performance standard (time + efficiency = performance). The goal is to decrease your time while increasing your footfalls per 200m.

Ultra: 10 x 200m with 2 min. rest

Long: 8x 200m with 2 min. rest

Short: 6x 200m with 2 min. rest

Record results to comments.

The less effort, the faster and more powerful you will be. –Bruce Lee

Workout Of the Day

CrossFit:

RARE 10K participants: OFF today

Everyone else has CrossFit today!!

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

3-5 Hours of Rest

CrossFit Endurance:

RARE 10K participants: Tabata Run: 8x :20 of work followed by :10 of rest. Try to cover the same distance each time.

CFE Class:

Ultra: 5x (100m + 200m + 400m). Rest the same amount of time it takes you to run the interval.

Long: 4x (100m + 200m + 400m). Rest the same amount of time it takes you to run the interval.

Short: 3x (100m + 200m + 400m). Rest the same amount of time it takes you to run the interval.

Record times to comments.

“When you cannot see what is happening, do not stare harder. Relax and look gently with your inner eye.” –Lao Tzu

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Today’s tempo run should be performed at 50% perceived effort across time for the first half of the run and 60% perceived effort across time for the second half. These perceived effort levels will be individual to each of you and should be based on how you are feeling. If 100% is all out then 50% is about conversational pace, something you can maintain over the prescribed period of time with 50% effort. Then pick it up by 10% for the second half. These runs can be done on a trail or on the road, your choice.

Ultra: 30 min. tempo run

Long: 25 min. tempo run

Short: 20 min. tempo run

Record total distance covered below.

Greatness lies not in being strong but in the right use of strength. –Anonymous

Workout Of the Day

CrossFit:

OFF for Everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Ultra/Long/Short:

“Death by 10M”

Athletes will run 10m every minute on the minute adding an additional 10m with each minute (ex. min. 1, run 10 m; min 2, run 20 m; min 3, run 30 m; etc.) until you can no longer make the minute interval. Your rest is whatever is left at the end of the minute so the idea is to run hard and then rest the duration of the minute. These will be like shuttle runs so you will be required to touch the 10m line for all “turn around” intervals except for the final 10m. Record completed rounds to comments.

What counts is not only the number of hours you put in but how much you put in those hours. –Anonymous

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F
4x: Su/M/W/Th
3x: M/W/Th

3-5 Hours of Rest

CrossFit Endurance:

Ultra: 4x (800m + 400m + 200m “in-and-out”)
Long: 3x (800m + 400m + 200m “in-and-out”)
Short: 2x (800m + 400m + 200m “in-and-out”)

Rest between each set is 2 min. for everyone. “In-and-Outs” are performed as 40m acceleration, 40m hard, 40m glide, 40m hard, 40m glide.  Record times to comments.

We have no friends; we have no enemies; we only have teachers. –Anonymous

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Workout Location: The workout today will be held at Wakefield Park (click here for directions). We will be meeting in the first parking lot on the Left near the baseball fields when you enter Wakefield Park. The trail will start there and goes around Lake Accotink. The trail is rather flat and wide so it is good for our first long run. We will be starting at 8am so if you will be late either email or call me so that we know.

Today’s workout will be the longest tempo run we have done to date. This is still to be completed at the perceived effort level of 85% across the time noted. The longer you run, the lower the intensity so your 85% on a 5K will not be the same as your 85% for 70 min. Remember your watches and hydrate today.

Ultra: 70 min. tempo run at 85% effort
Long: 60 min. tempo run at 85% effort
Short: 50 min. tempo run at 85% effort

Record total distance to comments.

Announcements:

Class Signup: Remember to sign up on MBO for next month if you haven’t already. Sign up by clicking here!

Regionals Weekend: We will not be having class on May 5 due to Regionals. Please come support your local camarades as they take on the best in the region for Individual and team competition.

Race!!: For those of you interested, our next race is the North Face Endurance Challenge, June 2 and 3, 2012. It is right in our own backyard yet again. Course distances are: Saturday–50 miles, 50k, Marathon, Marathon Relay, and Kid’s Run; Sunday–Half Marathon, 10k, 5k and Kid’s Run. Let me know who is interested and in which distances!

 The most important thing is not to win, but to take part, just as the most important thing in life is not the triumph, but the attempt. The essential thing is not to have conquered, but to have fought well. –Olympic Creed of 1894

Workout Of the Day

CrossFit:

OFF for Everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Benchmark Workout!!! Whoot!!

Ultra: 5k TT
Long: 5k or 2.1 mile TT
Short: 1 mile or 2.1 mile TT

Record times to comments.

This workout will be used to get your split times for the next 4 weeks. Make sure you are well hydrated before coming to class.

If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours. –Henry David Thoreau

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

These should be hard efforts across the entire workout. Make sure you take your entire rest time and try to focus on how you will pace yourself for the duration of what is prescribed.

Ultra: 2x 1 mile TT repeats, rest 3 min. between each. Interval #2 must not be any slower than 5 seconds than the first or you FOUL.

Long: 1x 1 mile TT, rest 3 min., then 800m TT. The 800m must not be more than 5 seconds slower than your fastest 800m in the mile or you FOUL.

Short: 1x 800m TT, rest 3 min., then 2x 400m. The 400m runs must not be more than 3 seconds slower than your fastest 400m in the 800m or you FOUL.

FOUL= 2 min. max burpees.

Record times to comments.

Saturday’s workout will be on your own due to CrossFit Regionals. Best of luck to all of the competitors this weekend and we will see you on Tuesday!

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F
4x: Su/M/W/Th
3x: M/W/Th

Mobility:

Hip Flexion and Case Study

Regionals is this weekend in Landover, MD. Don’t forget to pick up your wrist band, wear your PCF shirts, email Louis regarding the happy hour and come join us to support Erika PCF, Jen N., Jenni B in the individual competition and Liz PCF, Mollie K., Pam R., Johnny C., Ben W. and Aaron PCF this weekend.  There will not be an organized workout this weekend but there will be one posted so feel free to get together with those around or do something in Landover between workouts.

I will be sending out your email tomorrow with all WOD splits and sheets for this month as well as a few articles to read. Remember to start setting those goals if you are interested in racing. We have a few races on the schedule so please let us know what you are interested in doing. We need to arrange teams for the North Face Challenge now so let us know who is in!

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F
4x: Su/M/W/Th
3x: M/W/Th

CrossFit Endurance:

Mobility:

Back in Quadness with KStarr

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

Mobility:

Breaking up movement with KStarr

Saturday’s workout will be held on the Mount Vernon Trail. The team will meet on the wooden bridge side of the Theodore Roosevelt Island parking lot at 8am to begin warmup and receive instructions from AC Tom. Further instructions and directions will be posted tomorrow. Click here for directions to the park.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

Mobility:

Have knee issues? Check this out!

Athlete Profile

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Mobility:

Fix your push-up!

For those of you who missed it, we were greeted with these words of “wisdom” from a secret admirer at the 7:30pm class yesterday.

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F
4x: Su/M/W/Th
3x: M/W/Th

CrossFit Endurance:

Mobility:

Calf Smash/Bone Saw!! Thanks Jason R.

WOD

CrossFit:

If you are competing in the RARE 10k then you have today completely off. Take the time to ice and pay attention to any aches and pains. Stretch for at least 20 minutes and pay special attention to your hips, glutes, hamstrings, calves and feet. Everyone else has their regularly scheduled WOD.

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Mobility:

Fixing Hip Impingement issues with KStarr

RARE 10K Information

Distance: Approx. 10k

Race Start: 9:00am for all racers. Race brief will be at 8:30am.

Terrain: Fire roads and technical, hilly single track.

Directions: Click here! or GPS to 3219 Fall Hill Avenue, Fredericksburg, VA

Parking: Parking is tight so look for a park volunteer to direct you to parking.

Registration: 7:00-8:30am

Approximate drive time from Patriot CrossFit is 1 hour, 6 minutes (52 miles) so we will be leaving Patriot CrossFit no later than 6:15am. I know that is early but they are expecting larger numbers than last year so we will need adequate time to find parking, walk to registration and warm up before the race brief at 8:30am. Remember to wear your trail shoes and  PCF shirt of some type (and shorts, please!). I will have the new PCFE shirts with me if you want one ($25) or limited sizes in the older shirts ($28). You will get dirty so a change of clothes is recommended as well as a towel to get the dirt off and wrap around you in the parking lot. Make sure you hydrate, have enough electrolytes today and nail in your nutrition. For those of you meeting us there please make sure you have my email and phone number in case you need to get a hold of me. We will meet around registration to begin warming up 15 minutes before the race brief and to discuss race strategy. If you miss the warmup don’t worry, just find us when you can. I’m very excited for all of you competing!!

For those of you not joining us we will not have an organized class on Saturday but the workout will be posted tomorrow night to be done on your own.

Workout Of the Day

CrossFit:

RARE 10k participants you are OFF today

Everyone else is as follows:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

Mobility:

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

OFF

Mobility:

Turf Toe