July 15, 2009

CrossFit Games 2009 Affiliate Competition…next year we will be there!(photo courtesy of CrossFit.com) Thanks again to Alex and Steve for providing excellent coaching and brutal workouts while I was off in Cali. Tuesdays workout was formatted to be a team WoD similar to the affiliate competition in Aromas. Teams of […]
July 3, 2009

After the run in the rain on Tuesday, we we back to the planned workout I had in mind, just two days later. Last nights workout continued to build on the clean, this time into a full squat. Notice how we worked Front Squats during Sundays strength segment? All the […]
July 1, 2009

DB Complex15-12-9-6-3DEADLIFTHANG SQUAT CLEANFRONT SQUATPUSH PRESS Start each round with Run to Lao embassy (400 M) . .
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 […]