February 27, 2009

Tom and Ami representing CFDC with Jeremy Jones of CrossFit LA! Contrary to Salty’s predictions, Thursday class did not involve any outdoor running. Instead we had DOUBLE UNDERS. Warm-up Dynamic stretching on the court using the lunge+stretch move, regular lunges, inch worms, and the spiderman crawl. We finished up with […]
February 25, 2009

QUARTER GONE BAD PLUS(way more than a quarter!) This workout was based on the CrossFit.com WOD “Quarter Gone Bad”, which was developed for John Welbourne, NFL player and Crossft Balboa owner. John is a seriously big guy, and the original workout was set for repeated short, powerful bursts over 15 […]
February 22, 2009

Reggie’s gift to the gym! With a slightly smaller class than usual, we took advantage of the space and brought out the tires for the workout for the day. WORKOUT: In teams of two, complete as many rounds as possible in 7 minutes for each station. 7 Pull-ups/7 Thrusters7 Burpees/7 […]
February 20, 2009

Another Thursday without Tom means another workout from the one and only Alex (the Red Viking)! Another workout from Alex naturally means LOTS OF RUNNING. WORKOUT: “Now This is Blog-Worthy!” – Tom A. 1 Mile Run (2x Block Run)50 Burpees100 Push-ups200 Sit-ups300 Squats1 Mile Run Partition the reps as you […]
February 18, 2009

One of the challenges about training a  big group in a limited space is to keep it creative, but not at the expense of functionality or possible intensity.  Last nights class I unveiled a “new” format (somewhere, someone may well have done this before, but it is new to me). […]
February 16, 2009

We had a couple of guests from Durham NC drop in for our Sunday class. I think they had fun… Continuing from where the class left off Thursday, we spent the majority of class working on the Snatch, specifically the Hang Power Snatch, with assistance from Fred and Mike of […]
February 13, 2009

While everyone comes to a CF class knowing they’re going to suffer, thats not the main point.   Sometimes we get too geared up for the intensity, and forget about the movements, the details and the focus.  So Thursday I came in with a simple agenda: better movements! Class focus […]
February 11, 2009

BUY CROSSFIT DC T SHIRTS AND HOODIES! Back in the racks, time to get under the bar! We began class with some Back Squats. After a few ascending warmup sets, everyone got a chance to go for an estimated 10 rep max. Once that set was complete, we did a […]
February 8, 2009

Unseasonably warm weather + (-Tom Brose) + Steve O. = FUN TIMES! Appetizer: 20-15-10 Overhead Suquats w/ PVCPlank Push-ups Main Course: 800m Block Run50KB Swings40 Pull-ups30 Burpees20 BB Thrusters10 Box JumpsMass Ave Run10 Box Jumps20 BB Thrusters30 Burpees40 Pull-ups50 KB Swings800m Block Run Weight for BB Thrusters was 65# for […]