Workout of the Day

January 22, 2020

Thursday, 1/23

Warm Up 3 Rounds20 Jumping Jacks15 Squats10 spider Lunges5 Plank to Squat Prep (8 Min):30 Row (easy)20 Single skips:30 Bike (easy)10 Step Ups:30 Row (moderate)20 Double unders:30 Bike (moderate)5 Box Jumps Met Con 3 Rounds, In 2 minutes:Row Max CalsRest 1 Minute 30 Double Unders, 15 Burpees, Max Double Unders in time remainingRest 1 Minute Bike Max CalsRest 1 Minute 10 Burpee Box Jump Overs, 20 Ab Mat Sit Ups, Max BBJO in remaining timeRest 1 Minute
January 21, 2020

Wednesday, 1/22

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Jump Squats 6 Squat to Bootstrappers Squat Clean Progression  Prep (8 Min) 2×3 Jump Shrug+ 3 Hang Power Cleans+6 Front Squats (bar only) 2×2 Hang Squat Cleans Skill Tall Clean (8 Min) 4×2  Strength Squat Clean Complex (15 Min) 6×1 Hi Hang Squat Clean + 1 Hang Squat Clean Met Con 2 Rounds for time: 15 Single KB Front Squat (L)* 12 Alt Single KB Lunges (L) 9 Single KB Thrusters (L) 15 Single KB Front Squat (R)* 12 Alt Single KB Lunges (R) 9 Single KB Thrusters (R) * for all movements, in front rack, hand must stay below chin level, with KB in front of the body.  KB may NOT rest on shoulder at any point.
January 20, 2020

Tuesday, 1/21

Warm Up 3 Rounds 6 Rev hand Spider Lunges 6 Alt T Push Ups 6 Alt Samson Lunges 6 Jump Squats Skill EMOM 12 (3 Rounds each) A)         :45 HS Hold B)         15 Hollow Rocks C)         5 Half Kneeling DB Press/side D)         20 Supinated Band Pull Aparts Prep (9 Minutes) 1×5 Strict Press+5 Push Press (bar only)+6 Alt DB Snatch 3×3 Push Press+3 Plank to Squat (work up in weight) Met Con In 12 Minutes 30 Push Press (135/105/75, 93/68/53) 30 Burpees over the bar (lateral) AMRAP in remaining time of: 30 Alt DB Snatch 30 Ab Mat Sit Ups

Blog Posts

January 5, 2020

Member Spotlight: Dana P.

How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you chose CFDC? My intro class was in May 2018 at CFDC and I’ve been at it slow and steady for about 14 months. I had a friend recommend it to me for quite some time. After recalling my enthusiasm for lifting in junior high school, I’m glad I finally took his recommendation!  Favorite and least favorite CrossFit movements? My favorite movement at this point is probably dumbell thrusters but as I get stronger the power snatch might trump it soon. As for least favorite,  that would be hands down any form of burpee.  What do you do when you aren’t flinging heavy weights around the gym? I’m a homebody who loves the small town feel of Capitol Hill. I like to read and spend time in nature. I’m involved with my church and volunteer with a few organizations in the city, generally trying to make it a better place for those who live here for a lifetime or a short time and for those who come to visit.  Tell us about a goal you’re working toward (in the gym or beyond). I’m working towards being able to do toes to bar. As a kid I loved the junglegym at recess and who doesn’t want the fun of recess in their life! What do you know now about CrossFit that you wish you knew when you started? I would have started CF years ago when my friend first told me about it if I had known how supportive and encouraging the coaches are!  Who inspires you (in the gym or beyond)? For much of my adult life I have filled up my time in serving others and working for team efforts I love but not much time caring for myself. There are a couple of woman of a mature age who inspire me to be as active in caring for myself as I am in caring for others.  I am so grateful for their voices in my life! Tell us something that might surprise most people at the gym. In college I was on the meat judging team. We would travel to competitions held in meat packing plants and evaluate carcasses and cuts based on USDA specifications.  It comes in pretty handy when trying to pick out a tasty steak from the meatcase!  Tell us about one coaching cue that has helped you? Pushing my knees out when I squat.  It’s  a work in progress but my knees are so much stronger than when i started!
December 4, 2019

Member Spotlight: Bernard H.

How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you chose CFDC? I looked into CrossFit when I started having kids and had to give up triathlons as I could no longer afford the training time that they require. I came across CFDC in 2010/2011 when it was in a big airy old renovated church in Kalorama. There were only a couple of rigs – it was all very lo-tech — but with a full basketball court we had fun with suicide sprints, tire-flipping and sled-pushing. I then stopped for a while as work travel was too much and only rejoined when my wife Anna got into Olympic-lifting; she was coached by Tom’s former partner Chris Shepherd down at the 14th street box. That was in 2016. Now, at U-street it feels like CFDC has really ‘arrived’, but I still call it my ‘church’; a place to decompress, get a smile and work up a sweat with a diverse group of great people. Favorite and least favorite CrossFit movements? I think I am going to have to say my favorite is ‘double-unders’ as I feel that it is the most versatile (rope fits easily into a suitcase) and a perfect way to keep fit until my dying day. And on the flip-side – while it is amazing to watch someone like Angela rotate through them – snatches have to be the worst – I’m just too long and scrawny. What do you do when you aren’t flinging heavy weights around the gym? Well, these days there is not much room for anything but work, my 3 kids and family plus a little fitness. I used to wind-surf, dive and tried kite-surfing and hope to find time to do those again at some point as well as accompanying the kids on their sporting journeys. I work a lot on armed conflict and so sport is a nice way to focus on the positive side of human nature. Tell us about a goal you’re working toward (in the gym or beyond). Anna and I are hoping to soon start Otillo-racing (a multi-leg swim-run race in beautiful parts of the world, originating in Sweden). The racers are tethered together by a 10-foot bungee cord, so marital relations will be tested, but we are both former swimmers and with the cross-training of CFDC will be a pair to beat. What do you know now about CrossFit that you wish you knew when you started? When I was a little younger, I guess the main thing was the importance of leaving your ‘ego’ at the door, the importance of listening to your body and everyone has to follow their own rather than someone else’s journey. CrossFit is a great practice but as with any intense activity needs to be treated with respect. Who inspires you (in the gym or beyond)? My wife, Anna (aaww); as well as anyone half my age who […]
November 3, 2019

Member Spotlight Triple Feature: Emily, Morgan and Allison

Emily H. How long have you been doing CrossFit (and what inspired you to begin)?  I started CrossFit in 2012 when I was about 12 years old, and it was my dad that originally got me into it. I am from Boston (Southie to be exact), but I went to middle and high school at a public school in the same suburb of Boston where my dad worked as a teacher. My dad’s colleague owns a CrossFit gym with her husband, so after school each day my dad would go to the 4:30 class and I’d be sitting on the side watching, waiting to drive home. After a few weeks of observing I thought, “why not join in with the adults?” Truthfully, it was mainly out of boredom that I did my first CrossFit workout, but pretty soon I was hooked.  How long have you been at CFDC? Why did you chose CFDC? I did CrossFit all through high school and loved it, so knew that when I went to college I had to find a box close to my dorm. Last June when I came to accepted students day at GW I made sure to drop I at a few gyms in the area. Out of all the ones I tried, CFDC was my favorite; the location was convenient, but more importantly I loved the sense of community and welcoming atmosphere.When I started school in August of last year, I joined right away.  Favorite and least favorite CrossFit movements? For my least favorite movement, I’m definitely going to have to choose wall balls. I even like thrusters more than wall balls (which a lot of people disagree with me on)… I’m not sure what it is, but I think it’s something to do with the fact that you can at least somewhat pace thrusters, but wall balls are only one speed. As for my favorite CrossFit movement, I’d have to say its a tie between handstand pushup and double unders. I love all the gymnastics movements in CrossFit, so handstand pushups are a favorite of mine. But way back when I tarted  doing CrossFit when I was 12, double unders were one of the first skills I caught onto and ever since then I’ve really liked them. (It must have been all that jump rope practice during recess.) What do you do when you aren’t flinging heavy weights around the gym? I’m currently in the middle of my sophomore year at GW, so I spend a lot of time studying and going to class. But when I’m not doing school stuff I love to go to the DC museums and find new restaurants with my friends.   Tell us about a goal you’re working toward (in the gym or beyond). My biggest goal right now is to graduate from GW in 2022 from the School or Public Health! What do you know now about CrossFit that you wish you knew when you started? One thing I wish I did more when I first started CrossFit was to write down what my PRs were and what my times were for benchmark workouts. I recorded a few workouts and lifts in an app on my phone or in a notebook, but I wish I did it a little more. It’s always fun to look back […]