October 22, 2007

Squat How? Left: knees adduct – bad, Right: knees track over feet – good Elements Class: Warmup: power skips,lunge walk, broad jump,suicides,jumping jacks,Supermans & V-ups Practice: squats, pushups, Dumbbell thrusters Workout 1 — max rounds in 10 minutes:Squats (Jane 10, John 20)Pushups (Jane 5, John 15)Dumbbell thrusters (Jane 10, John […]
October 21, 2007

Elements Class workout Warm UpPower skips full courtLungs full courtBroad Jump Full courtHigh Step full courtTwo laps of suicides Warm Up continuedSupermans 20V-ups 15Squats 20Wall Squats 10 Form work on SquatsThrusters Push-upsOver Head Lunges Workout(seems I’ve forgotten the numbers. John can your remind me?) Squats: 20 Push-ups 10 Thrusters 20As […]
October 17, 2007

Crossfit DC’s Elements class. This Sunday 9am, $15.00. Come on in and learn the foundations of Crossfit. Work on some new skills or Brush up on what you think you know. . .
October 16, 2007

Tonights workout was a nod to the college football “BCS”, mostly due to Ohio St. bieng ranked #1. The session was comprised of 4 sectons, each scored. We did: “Jeremy” 21-15-9 of overhead squats (w/ PVC) and burpees. One set of max pullups. 5 minute Kettlebell Snatch set. Men using […]
October 14, 2007

We had a guest in town from Hyperfit USA. Feng was here on a break from school. So we though we would show her a fun time in the Nation’s Capital. Feng was the top scorer for HyperFit during Fight Gone Bad. Her outstanding score was 435. Watch out Russ! […]
October 10, 2007

One of our regulars asked me what to work on to get a better Fight Gone Bad score. Of course general conditioning, familiarity, efficiency of movement are all vital. Aside from doing FGB itself, I wanted to give the class a workout to mimic the feeling. Now, I liked the […]
October 7, 2007

Today’s Crossfit Elements class went well with our first two people who attended.warm up5 Dive bomber push-ups10 Superman’s10 V ups10 burpees Work out Tabata: 20 seconds work 10 seconds rest 8 rounds Tabata SquatsThe squat is at the foundation of so many Crossfit movements. It will be covered in most […]
October 4, 2007

No workout info today. Sadly, a college friend of mine was killed serving in the Army. Here is the info. To the Army, he was a hero. But to his family, Zach Tellier was a carpenter, a rock music fan and a “brave, loving, kind, generous” young man. He “cared […]
October 3, 2007

Crossfit DC places in top 20 for points in FBG! CrossFit DC our total was 3,544, High score by Russ Green 401, number of people we had on the team 14. Sweatshirts are in! I will send them in with Tom this week since I wont be in class.Nice Job […]