February 12, 2007

Here is a good way to get an understanding of the Overhead Squat. Put a bar overhead, and do as many as you can. At last Sundays class, we had a little competition using an empty bar. John Frazier came in first with 48 reps with the 45 lb bar, […]
February 8, 2007

Please check out my new page at www.crossfitdc.com Its still a work in progress, and feed back is appreciated. . .
February 7, 2007

As hard as we work, we NEED to stretch more. Yoga gets looke down on in CF circles, but after seeing how hard a little bit of it was on Sunday, its obvious we need more. Look for better flexibility training as part of our workouts. . .
February 7, 2007

Kettlebell snatch progression: Swingone arm swingswing high pullswing down from snatch lockout positionPut it all together Followed by overhead squat work w/ PVC, then weight. Finished with a tabata circuit of jump squats, pushups, lunges and mountain climbers. . .
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) . .