April 13, 2008

We started today’s workout with some OHS work. Friends don’t let friends catch barbells! -Today’s WOD at CFDC- Alex used sandbags for the workout.It was the longest workout in the history of CFDC…Twenty hours and counting! . .
April 12, 2008

Crossfit’s Sunday morning workouts..they’re never what you expect and always worse than you can imagine. Tom and I will be there waiting with bated breath to see who walks in the door. Tom will be creative with the suffering and I’ll be there to help him bring it! Are you […]
April 10, 2008

Tuesday we had a surprise visit from CFDC alum Adam L! Adam was one of the original CFDC crew, when we worked out in an alley, went on to become a certified CrossFit Trainer, and works as a physical therapist in the Army. This is the guy they should put […]
April 7, 2008

We now are officially offering an “Elements” class every Sunday at 9AM, taught by Jen Conlin. It is important to give people time to learn each and every skill that we use in our workouts, and refine the fundamental movements. This week we worked on the Turkish Get Up, Overhead […]
April 3, 2008

Maiko took this picture of FRAN CANDY on her recent trip to Japan. Her family wondered why she was taking photos of candy. . .
April 2, 2008

FRAN Many people consider this the CrossFit benchmark. “Whats his Fran time?” is the CrossFit equivalent of “Whats your bench?” We’d only done it in a group once before so last night the challenge was on. 21-15-9Thrusters/Pullups . .
March 31, 2008

“The Pendlay Row. Row the bar against your lower chest while arching your upper-back & without extending your hips or knees.Pull Fast. Pull by arching your upper-back powerfully. The Pendlay Row is an explosive exercise. Move the bar fast. Arch Upper-back. Try to make your shoulder-blades touch. Pull with the […]
March 30, 2008

“Failure will never overtake me if my determination to succeed is strong enough.” New moves today by Peter! It’s a get up with a twist! Great class today! Alexander Graham Bell: “What this power is, I cannot say. All I know is that it exists…and it becomes available only when […]
March 30, 2008

“The perfect air squat takes tremendous amounts of time and practice. Yet, having a good air squat is essential to CrossFit. Any flaws that you may have in your basic squat will be magnified in all weighted squats. Therefore, practicing the basic air squat will make you more efficient, stronger […]