Workout of the Day

January 20, 2022

Friday, 1/20

Warm Up 3 Rounds 6 Rev Hand Spider Lunges 12 Samson Lunges 6 Hanging Scap Retractions 12 Jump Squats Prep (10 Minutes) 1×5 High Hang High Pull+5 High Hang Power Cleans 1×5 Hang High Pull+5 Hang Power Cleans 2×5 Power Cleans+5 Kip Swings+5 Wall Ball 1×5 Power Cleans+5 Knees to Chest+5 Wall Ball 1×5 Power Cleans+5 Toes to Bar+5 Wall Ball CrossFit Open 11.5 AMRAP 20 Minutes 5 Power Cleans (145/100) 10 Toes to Bar 15 Wall Ball Mobility 1 Min OH Band Stretch/side 1 min Single Leg flexion/side 1 Min Bretzel Stretch/side
January 19, 2022

Thursday, 1/20

Warm Up 3 Rounds 6 Alt T Push Ups 6 Spider Lunges 6 Prone Plate Retract and Press 6 Pause Hip Bridges Strength Bench Press (25 Minutes) Prep:     1×10 w/bar, 3×5 working up Work:    10-8-6-4-2 working up* *follow each work set with 25 band pull aparts *add no more than 10% each set (ex. 10@185, 8@205, 6@225, 4@245, 2@270) Met Con For time (15 Min Cap) 20-18-16-14-12-10-8-6-4-2 Push Ups 20-18-16-14-12-10-8-6-4-2 DB Hang Clean and Jerk (50/35)
January 18, 2022

Wednesday, 1/19

Warm Up 3 Rounds 6 PVC Dislocates 12 PVC Pause OHS 6 Plank to Squat 12 Jump Squats Prep (8 Minutes) 1×5 High Hang Hi Pull+5 High Hang Power Snatch+5 OHS 1×5 Hang Hi Pull+5 Hang Power Snatch+5 OHS 3×1 Snatch Pull+1 Hang Power Snatch+1 Snatch Strength Snatch Complex Every 2 Minutes for 20 Minutes (10 Rounds) Rounds 1&2: 1 Snatch Pull+1 Hang Snatch+1 Snatch @65% 1RM Snatch Rounds 3&4: 1 Snatch Pull+1 Hang Snatch+1 Snatch @70% 1RM Snatch Rounds 5&6: 1 Hang Snatch+1 Snatch@ 80% Rounds 7&8: 1 Hang Snatch+1 Snatch 85% Rounds 9&10: 2 Snatches 90% Met Con 3 Rounds for Time (10 Min Cap) 15 KB Swings 20 Ab Mat Sit ups 15 KB Swings 20 Alt Lunges

Blog Posts

December 30, 2021

CFDC U Street Member Spotlight January 2022: Christopher Taylor

1. How long have you been doing CrossFit and how long have you been at CrossFit DC? I have been doing CrossFit for about 4 years now.  I started when I was in Atlanta, GA and just fell in love.  I normally went to a regular gym and had a trainer but it became too expensive and it was hard staying motivated working out alone.  When I joined the CrossFit community, I truly enjoy the family like vibe and I appreciate the workouts being planned for you. 2. What do you do when you’re not crushing workouts at the gym?  When I am not at the gym, I am usually playing my PlayStation, traveling, or skiing – especially this time a year.  I like to take about a month off in March to hit the slopes however COVID has but a pause on that recently. 3. What is a goal you’re currently working towards (in the gym or beyond)? A goal I am working on is trying to improve my shoulder mobility.  It is something I have neglected for years and it is limiting me ability to perform certain CF movements. 4. Favorite and least favorite CrossFit movements/workouts? My favorite CF movements are bar muscle ups and double unders.   My least favorite movement is overhead squats because I am limited due to mobility.  My favorite hero workout is “Annie”. 5. What is one coaching cue/tip that has helped you recently? I would say I have two coaching tips that have helped me immensely.  Both Chris and Tom have pushed me to work on my set up position for Cleans.  I have to remember to keep my butt down which forces me to use my legs.  That has helped a ton. 6. What is something you wish you knew about CrossFit when you first started? A few things I wish I knew when I 1st started CrossFit was how important stretching and mobility are in order to improve performance in addition to minimizing the risk of injury.   Secondly, I also wish I knew how inclusive the CrossFit community was years ago because I would have joined earlier.  Lastly, I truly enjoy the fun energy of the 5am class!!  Coach Chris, aka DJ Skimask, keeps the class fun and HYPE!
December 30, 2021

CFDC H Street Member Spotlight January 2022: Alli Phillips

1. How long have you been doing CrossFit and how long have you been at CrossFit DC? I joined CrossFit DC in May of 2021 after moving back to DC from North Carolina. I have been doing CrossFit on and off for about four-ish years, but this is definitely the most consistent I’ve been since I’ve joined CFDC!  2. What do you do when you’re not crushing workouts at the gym You can find me at home with my dog or preparing my application to be cast on Survivor (aka watching Survivor with my dog).  3. What is a goal you’re currently working towards (in the gym or beyond)? A general goal is to become more comfortable with barbell movements. I gravitate towards bodyweight/gymnastic style workouts and tend to shy from practicing barbell work. So, I’d like to be more consistent and practice technique and skill work for all lifts. 4. Favorite and least favorite CrossFit movements/workouts? I love double unders, and I hate to be cliché but I do not enjoy thrusters. 🙂 5. What is one coaching cue/tip that has helped you recently? Not so much a cue, but I have a tendency to doubt myself or “play it safe”, so I do appreciate it when the coaches (shout out to Ricky, Tim, Amon, and Christina!) push me to challenge myself. They have the confidence in me that I don’t have in myself-but want to find! I am definitely a stronger athlete today because of the coaches at CFDC.  6. What is something you wish you knew about CrossFit when you first started? I love that you are able to apply the method/concepts of CrossFit essentially anywhere and with limited equipment. My first CrossFit classes were before I moved to rural Cambodia and when I first lived there, I was doing mostly running, and I became bored very quickly. I didn’t have any equipment (except my jump rope!) but I was able to find and create some fun CrossFit workouts during my two years! Fun fact: Cambodia has one CrossFit gym that I dropped into a few times if I was in the capital!   
December 30, 2021

CFDC Coach’s Corner: Chris Szymanski

1. What do you do/like to do outside of the gym? Perhaps it is a bit of a cliche reply but one thing I enjoy doing outside of the gym is to remain active and get outdoors. In the summer that might mean trips to the beach to work on the bronze or boogie board on some waves. And in the winter months, my favorite of the bunch, I try to travel out west to ski in the sunshine and test my skills on the slopes.  2. What inspired you to start coaching CrossFit? My inspiration to coach isn’t too romantic of a story. I enjoyed exercising, particularly CrossFit, and I realized I was good at it. But to be proficient in workouts is one thing; to be able to coach people and help them achieve that same ability takes work – this was a challenge I wanted to pursue. What makes it the most enjoyable is everyone is different, so no two peas are the same, even if they come to exercise in the same pod. That is what keeps the challenge alive and alluring, even years later.  3. Best coaching cue/tip you’ve ever received? Slow down. For years I found myself coming out too hot, crashing and burning quickly. While this method may have its time and place it rarely remains successful in routing an athlete to the best of their potential. My first ever CrossFit coach taught me the power of pacing, and helped me understand the significance of patience when trying to maximize capabilities. I do my best to encourage athletes to discover their “perfect pace” to help them find the same level I often strive to reach in the middle of any horrendous workout.  So, if you hear Andy Mineo’s Tik Tok hit “Coming In Hot” playing during my class, just know it probably wasn’t my pick.  4. Favorite movement, skill, or workout to coach and why? Toes To Bar. The worst name in CrossFit as I’ve believed it to be the exact opposite. The steps to accomplishing this movement are simple in theory, but demand a comprehension of the correct muscles being used to execute it with precision. Too often we hope for washboard abs as a result of this exercise, but it’s the lats and shoulders that should bring the bar towards your toes. I hope my cues help the class discover the nuance of this movement, improving their ability tenfold.  5. Favorite memory from coaching at CFDC? My favorite memory from coaching at CFDC turns out to be during the gym’s most trying time: the early months of the pandemic. With the gym closed and no idea as to what was coming next, all we had was the shared experience of fitness. Being able to program and perform workouts and then Instagram story recap about the experience not only kept me hopeful in a time inundated with uncertainty, but it also showed me something profound. I recognized that the discipline and dedication everyone demonstrated through quarantine conveyed the significance of community and the […]