Workout of the Day

February 16, 2020

Monday, 2/17

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Rev Hand Spider Lunges 6 Plank to Squat 6 Jump Squats Prep (9 Min) 3 Hang Hi Pull+3 Hang Power Clean+3 Strict Press (bar only) 3 Kip Swings+ 3 Burpees 3 Clean and Jerk 3 Kip Swings+ 3 Burpees 3 Clean and Jerk 3 Pull ups+3 Burpees Over Bar Met Con For Time (working 1 Min On/1 Min Off, 15 Interval cap) 3 Clean and Jerks (135/105/75, 97/73/53) 15 Pull Ups 6 Clean and Jerks 15 Burpees over Bar 9 Clean and Jerks 15 Pull Ups 12 Clean and Jerks 15 Burpees over Bar 9 Clean and Jerks 15 Pull Ups 6 Clean and Jerks 15 Burpees over Bar 3 Clean and Jerks  Mobility 1 Min OH Band Stretch/side 1 Min Bretzel Stretch/side
February 16, 2020

Programming Preview: Week 0f 2/17

Monday, 2/17: Strength Met Con – Clean & Jerk, Burpees Over Bar, and Pull Ups Tuesday, 2/18: Front Squat & 2 Round NFT – Single Leg Hip Bridges, Plank Hold, and Single Leg Split Squats Wednesday, 2/19: Bench Press & Met Con – Alt DB Snatch, Push Ups, and Double Unders Thursday, 2/20: Snatch & Met Con – Toes to Bar and Box Jumps Friday, 2/21: Met Con – Row, Max L Sit Time, Bike 1 Mile, and Burpees Saturday, 2/22: Cleans Sunday, 2/23: Gymnastic Skill
February 15, 2020

Sunday, 2/16

Warm Up 3 Rounds15 Band Good Mornings10 Alt Dead Bugs15 Mountain Climbers10 Pause Squats Strength Deadlift (40 Min)Prep: 1×10 RDL w bar, 4-5×3 working upWork:  Work to a 3 Rep Max Deadlift, then 3×3@ 85% 3RM Met Con 3 Rounds for time (18 min Cap)12 KB Swings 12 KB Front Squats (L)*15 Ab Mat Sit Ups12 KB Swings 12 KB Front Squats (R)*15 V-Ups Mobility Band Hamstring Series

Blog Posts

February 3, 2020

Alumni Corner: Courtney King

In 2013, I walked into CrossFit DC for my first ever CrossFit class. I didn’t know at the time, but it would change my life.  I had been struggling with an eating disorder for more than a decade. I started starving myself before I was in the 4th grade. I was in and out of rehab before I was old enough to drive. As I got older, I just got better at hiding it. After college, I was trying desperately to get better but after numerous relapses I was starting to feel pretty hopeless.   A friend from college keep suggesting that I try out CrossFit. I was terrified at first but eventually I found the courage to walk in the door. Immediately, I fell in love. It was such a supportive and positive community and that was what I really needed at that time in my life. To my surprise, slowly but surely after I started regularly attending classes my recovery started to become more successful. Something just clicked. I think it was because I was forced to be vulnerable in that environment. I had to ask for help. I had to admit I didn’t know how to do things, and then let someone help me learn how to do it. I failed over and over in front of people. So, I started learning how to let go. To treat myself with compassion. I started setting goals and proving to myself I could accomplish them. It allowed me to build confidence. It gave me something positive to focus on. The whole time I was surrounded by people that really wanted to help me succeed. A culture that valued being strong and healthy, no matter what that looked like. In 2014 I moved to Charleston, SC to pursue a PhD in Neuroscience (addiction neurobiology, specifically) at the Medical University of South Carolina. It was deeply important to me to help others find a path towards healing and I thought that this was the way to do so.  However, I quickly grew frustrated with emphasis on “treatment” in academia & medicine. Stopping a behavior is only a small piece of the puzzle, it’s really the work that comes after that poses the hardest challenge.   Addictive drugs, behaviors and coping patterns “hijack” the brain’s reward system. However, the same system gets dulled it overtime with continued use, promoting the individual to engage in more and more of the behavior to feel normal. That dulling may still exist even when those behaviors cease. Increasingly, evidence supports exercise as a tool to stay sober & support mental health. Regular exercise can regulate brain circuitry linked to feeling of well-being and restore some of the changes that resulted from chronic drug or alcohol use.  I knew that information to be true not only on an intellectual level but from personal experience as well. Over the last 7 years I strongly believe that CrossFit, the combination of physical activity and community, is what helped teach me the skills necessary to […]
February 1, 2020

Member Spotlight: Courtney T.

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 was introduced to Crossfit almost a year and a half ago, by a friend who brought me to her gym in Gaithersburg, MD. I thought the idea of waking up at 5am was absolutely INSANE…who knew I would shortly thereafter join the morning class crew (cue my caffeine obsession) and the rest was history. I’ve been part of the Crossfit DC fam since September 2019, and couldn’t be happier about it. I moved from Maryland back into D.C. after a year post graduation and knew finding my “second” CrossFit gym was a big decision. I set-up two week trials at  three different gyms in the area. I have nothing negative to say about any of the other gyms I tried. However, from the moment I walked into CFDC I felt so much support and energy from all of the coaches and members, I quickly knew I had found my new gym home.  Favorite and least favorite CrossFit movements? I’ve learned to like a lot of the CrossFit movements. Fav movement? Has to be Handstand Walks, because sweet party trick, am I right?  My least favorite movement are ANY of the power-output ergs. #shortpeopleproblems F, Marry, Kill: Ski Erg, Assault Bike, Row — easy answer… Kill the Row — rowing is my nemesis, F the Ski-Erg (thank u, next!), Marry the Assault bike (ya girl likes a good quad pump). What do you do when you aren’t flinging heavy weights around the gym? I like to hangout with friends, hike any of the beautiful trails surrounding us here in the DMV.  I also love a good game night, bottomless brunch plans, or hitting up any professional game when Chicago sports teams are in town!  Tell us about a goal you’re working toward (in the gym or beyond). In the gym, I’d simply like to keep improving. My favorite part about Crossfit is how humbling it is and how much can be learned from each others’ strengths. Outside of the gym, I’m currently preparing for a 4 day/3 night backpacking trip in the Grand Canyon this April. SO EXCITED! Sadly, I haven’t made my way out of the country yet…and my goal is to take all my sweet new backpacking gear and go on an international backpacking trip soon. 25th birthday coming up this summer just might be my excuse. 🙂  What do you know now about CrossFit that you wish you knew when you started? I wish I knew how strong the kool aid was 😉 No, but in all seriousness, I wish I knew how much I would enjoy, not only the athletic component of Crossfit, but how great it would be for me as I transitioned out of college. I was able to find something that sparked my competitive drive, as well as gain some truly amazing friendships! Who inspires you (in the […]
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!