April 26, 2007

Well, 30 muscle ups wan’t in the cards for today. 120 pullups ad dips wasn’t soundin so great either sfter grappling, so I worked on MU technique. Warmed up with 4x 5 Lsit pullups and Ring Dips. Then 24 jumping muscle ups, raising the rings every 3 reps. Followed with […]
April 22, 2007

i just got back from the CrossFit certification in Michigan. I met a lot of great people and saw some old friends. In the mean time, Jen stepped up to lead the CFDC workout, and she came up with a fun game called “the Grab bag of Pain” That must […]
April 17, 2007

After some more thought on yesterdays post, I realized to just let people do there own thing Last thing I need to worry about people scared of the mythically deadly squat. Instead of wasting time trying to convince these suckers, I took my frustrations out on the unsuspecting participants in […]
April 16, 2007

More people keep showing up for the Sunday class. This past weekend 19 participants braved the cold drizzle to show up. Interestingly (to me at least) is that I am getting a bunch of trainers from “Big Box” gyms showing up. One guy named Steve has come for about 2 […]
April 11, 2007

Tuesdays workout: 4 rounds for max circuits in 6 minutes of:5 Squat Cleans4 Renegade Rows3 Push Presses2 Overhead Squats1 Burpee 15 people, sweat and dumbells all over the place, we might have scared some folks. . .
April 8, 2007

Happy Easter!We celebrated with the 12 stations of the Cross (Fit). . .
April 6, 2007

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April 5, 2007

Check out this video from my friend Adam Lautenschlager. He was a huge contributor to CrossFit DC before he re-enlisted in the Army. Now Adam is off in Korea, and it looks like he is training hard- like we knew he would. He sent me this video, so I posted […]
April 3, 2007

7 Rounds done for max reps:1 minute DB Thrusters1 minute Pullups1 minute rest . .