February 6, 2007

DCs second annual Superbowl of Suffering Warm up3 sets of 20 wall squats and 5 divebomber pushups First halfFour rounds of:Bearcrawlwalking lungesburpee broadjumpbackwards bearcrawleach done for one length of the BB court Halftime 3 sets of 25 team situps Second half40/30/20/10 reps each of:Thrusters (45 lb bar)DB Squat cleansKB swingssingle […]
February 4, 2007

Check out the new web page. I made it on my new Mac, and am still learning. Let me know what you think. www.crossfitdc.com . .
January 31, 2007

Today I got to do a really special training sesson. My client celebrated her 66 birthday today, and did so in style. CROSSFIT STYLE! Happy 66th Susan, great job! 66 reps of each of 6 exercises 16 KG kettlebell deadliftsitupsthrusters (22lb bar)jumping pullupspushupswall ball (8lb ball) and one to grow […]
January 29, 2007

High rep mayhem! Is it crazy? I heard it can kill you- or at least burn up all your muscle. Agghhh I need some protien powder, I’m getting not so huge. Anyways, I did the workout I put the Sunday group through today. 40 lb dumbells wore me down, but […]
January 29, 2007

20 DB Clean and Jerks30 Situps30 single DB split snatches (15 each side)30 pushups35 DB Deadlifts40 side to side leg raises40 DB thrusters50 triangle choke situps50 single DB snatches (25 each side)60 alternating lunges30 DB BURPEES!!!! (full pushup, clean, squat and press required) . .
January 26, 2007

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January 25, 2007

Yesterdays group workout:14 participants under the watchful eyes of Russ and myself. 3×8 minute intervals of max rounds of: 5 Dumbell Squat Cleans4 Alternating Renegade Rows3 Push Jerks2 Single DB snatches each side1 Single DB OHS each side Chris got the highest score of 17 rounds in the 24 total […]
January 22, 2007

i have gotten behind on blogging again, but spending time working with my new Mac. Hopefully I should have a new websit together soon. Yesterday the group workout was a variation of the “Filthy Fifty” 50 reps each of: burpeesjumping pullupsthrustersSt. leg deadliftssitupspushupslungesswingsbox jumpspush press . .
January 19, 2007

4 of my AU Rugby alum came by for a extra training session tonight. To make things competitive,I partnered them up, and made it a “triathalon” of events. First up, a race of 40/30/20/10 reps of jumping pullups and pushups.Won by Ari and Dave, in 6:01 Second event was an […]