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 […]
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 […]
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 […]
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 […]
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. . .
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 […]