September 4, 2006

Wow, am I bad at keeping up with the blogging or what? Limited computer time has put me behind schedule, but I will make a point to catch up this week. Great work by everyone at the session yesterday (scores on the whiteboard). Nice to have Russ back in town, […]
August 28, 2006

I got to run a few really fun workouts this weekend. Saturday I teamed up with rowing coach Phil Johns at the Anacostia Community Boathouse. After some technical work, my group did 3 500 meter rows, with Squat cleans, pullups, and kettlebell swings in between. As hard as the workout […]
August 25, 2006

What happens when a 13 year old stays up till 5AM, wakes up and eats a big bowl of cereal an hour before his workout? Well, he made it through the mile run of his Mini Murph, but the 25 pullups brought out the evil clown. A quick rally got […]
August 23, 2006

CLEAN AND JERK ANYTHING AT KRAV MAGA DC To continue on the virtuosity theme, what is more fundemental than the clean and jerk? Well, the squat of course, but we always work on that. So, yesterdays CFDC WOD was devoted to just DB cleans and the jerk. Noting that I […]
August 22, 2006

I just reread the “Virtuosity” letter Coach Glassman sent out to all CrossFit trainers last year. Virtuosity comes down to mastery of the foundation, doing the basics exceptionally well. Is there any point that needs to be made more? Sometimes we get caught up in all the possibilities that randomized […]
August 21, 2006

Well, as simple as Blogger seems, I found that I can mess the coding up fairly easily. That distracted me for a few days, but I am really planning to get my posts more regular. After all, if folks are going to take the time to see whats on my […]
August 16, 2006

I blew it yesterday. I really wanted to wish Adam Lautenschlager a Happy Birthday, so I guess a little late is better than never. Adams’ enthusiasm for CrossFit is a constant motivator for our group, as well as myself. So, I just want to take today to thank him for […]
August 15, 2006

Everyone is out of town, too bad Willi didnt get the message. So, he showed up tonight and got an impromptu PT session. The question is, will a workout like this cure jetlag? Row 1000 M15 reps each ofWall ballPullupsKB SwingsKnee to ElbowRing Dips Then Row 750 M20 reps each […]
August 14, 2006

Nino assumes the official Crossfit rest position. . .