February 17, 2007

Grappling today. I haven’t been able to go for a few weeks, and felt like I’m regressing a bit. One thing that I have noticed, even under pressure, I can relax and gut out a lot of the submission attempts that I get myself into. I think this is one […]
February 16, 2007

Pullups, pullups pullups! If you are coming to CFDC sessions, you need to make these a priority of your own training. Honestly, pullups are not my strong point, but I don’t want that reflected in the people I train. Without a good bar to use at our location, we don;t […]
February 14, 2007

Fight Gone Bad scores to follow . .
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 . .