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 . .
April 1, 2007

Nasty workout today. Great to see everyone pushing themselves hard, while we scaled the workout to appropriate levels for new students. Thanks to Jerry Hill for coming out to work on powerlifting technique with Russ and I before class. . .
March 29, 2007

Adrienne brought a homemade protien bar to class on Tuesday. Tasted great, and fairly nutritious. Check it out. For you zoners out there, how would you make it fit in? Peanut Butter Banana Bars It’s a bar full of complex carbs and perfect after a workout Ingredients:8 scoops vanilla whey […]
March 28, 2007

As you can see, I have been irresponsible in my blogging. Although this blog is not linked to www.crossfit.com, I think it is important to keep updating it. Why? because so many of the class participants keep asking for it. So, you want to see your name up here, you […]
March 15, 2007

Check out my class at City Fitness . .
March 15, 2007

Aileen repping the CrossFit DC spring fashion line! . .
March 13, 2007

Another good turnout tonight. We worked on overhead squat technique, then max reps in one set. Guys used 65 lbs, women used 35 or 18 lb bar. Conditioning done with 2 minutes on 1 minute off Renegade manmakers for 7 rounds. 20-40 Lb DBs used. . .
March 5, 2007

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