June 26, 2009

Thursday night was our last chance to work out with Fatima before she relocates to the west coast. She has been a great addition to CFDC, always working hard and actually looking like she enjoys it. Good luck, and enjoy Bali! Thanks to Steve O for a brutal warmup while […]
June 24, 2009

Tuesday night was time for another birthday workout! This time it wasn’t for one of our crew, but for Coach Mike Burgener. Via the magic of Facebook, I noticed that he was turning 63, so we celebrated in style. What does Coach B love? Olympic lifting! What does he dole […]
June 22, 2009

You asked for more benchmarks, you got it! After a warmup and review of the swing (including defining the required ROM), the workout went up on the board… “HELEN”3 rounds400 M run21 KB swings12 pullups Once it was done, Rob noted that the run felt longer than 400 M. His […]
June 16, 2009

It’s former blogger Maiko hacking into Tom’s account to post the workout for the day! Great job to everyone who gutted out the workout and a BIG thanks to Karen for coming at the last minute to cover class. Your hostess(es) for the evening. In Tom’s absence, and then Alex’s […]
June 16, 2009

Sunday Deadlift 5-5-3-3-3-3 Try to hit new 3RM Then we did a metcon challenge starting with: 500 M Row four minutes after the start of the row:max Burpees in 3 minutes 1 minute after thatMax DB thrusters (men 1/2 BW, W 1/3 BW) Post scores etc to comments. I was […]
June 12, 2009

Two workouts to review! Tuesday began with some PVC drills and an abbreviated Burgener warmup, preparing everyone for the POWER SNATCH. Once we got moving, the strength segment of class was to work up to a 3RM Power Snatch. Focus was on form and using the HIP EXTENSION to generate […]
June 8, 2009

Thanks to Steve and Jen for hosting CFDC’s Happy Hour/ Ami’s B-day Party on Friday! Sunday strength focus was to find a 3RM Strict Press. Once everyone worked up to that level, they were to use the same weight for two more sets, each set done for maximum reps of […]
June 5, 2009

CFDC HAPY HOUR TONIGHT, 6:30 PM AT STEVE O’s Metro: Take Green line to Columbia Heights…walk North on 14th (towards Target) for about a block and a half. Turn Left on Monroe and we are the 6th house on your right (1415 Monroe St.)Driving: Entrance to Monroe is off 16th […]
May 27, 2009

In memory of Sgt. Zachary TellierKilled in Action in Afghanistan October 2007 Tuesdays workout was an excessive amount of bodyweight exercises. Actually not my idea of the most effective kind of training, but it has its time. Tuesday was the time, following Memorial Day so this was dedicated to Zach, […]