Workout of the Day

November 21, 2019

Friday, 11/22

Warm Up 3 Rounds 15 Band Good Mornings 10 Spider Lunges 15 Mountain Climbers 10 Alt Samson Lunges Strength Deadlift (30 Min) Prep: 1×10 RDL w/bar, 4×5 working up Work: 5×5 Pause each deadlift on the floor Met Con For Time (6 Min Cap) 21 Burpees over the Bar (lateral) 30 Deadlifts (225/185/135, 153/123/93) 21 Burpees over the Bar (lateral)
November 20, 2019

Thursday, 11/21

Warm Up 3 Rounds 6 Dolphin Push ups 6 Alt T Push Ups 6 Pause Hip Bridges 6 Squat to Bootstrappers Strength Bench Press (25 Min) Prep: 1×10 w/bar, 3×5 working up Work:4×6 at same weight Met Con 5 Rounds for time (12 Min Cap) 30 Double Unders 15 Push Ups Mobility 1 Min Standing Pec Stretch/side 1 Min OH Band Stretch/side
November 19, 2019

Wednesday, 11/20

Warm Up 3 Rounds 15 Squats 10 Spider Lunges 15 Band Good Mornings 5 Plank to Squat Met Con Every 3 Minutes for 36 Min (3 rounds) A) Bike 2:30 for max Cals B) 15 Burpee Box Jump Overs C) Row 2:30 for max Cals D) 30 KB Swings Mobility Band Hamstring Stretch

Blog Posts

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 […]
October 1, 2019

Member Spotlight: Jase O.

How long have you been doing CrossFit? I started doing CrossFit in January 2019.  How long have you been at CFDC?  I joined the CFDC crew when I moved to DC in June 2019.  Why did you chose CFDC? My gym in Vancouver WA (by Portland OR, not Canada) fostered community as a part of CrossFit. I wanted to find that in DC. After checking out a couple DC gyms, I landed at CFDC. I dropped in and I knew it was the place for me; great programming, excellent coaching, and a welcoming group of folks in the class.  Favorite and least favorite CrossFit movements?  I’d never lifted weights or tried gymnastic type movements prior it CrossFit. I love the challenge of learning new things. My favorite movements change as I gain skills, trying to get bar muscle ups consistently, handstand push ups, smooth burpee box jump transitions, and working with heavier weights. Like most folks, I struggle with over head squats. They are probably my least favorite. What do you do when you aren’t flinging heavy weights around the gym? When I’m not in the gym (or in my office), I spend time walking my tiny dog and listening to audiobooks, riding my bike, hanging out with friends, exploring DC,  and going to see live music.  Tell us about a goal you’re working toward (in the gym or beyond). Currently, I’m working towards ring muscle ups with Coach Tyler’s guidance. Butterfly pull-ups and handstands/handstand walks are high on the list of skills I want to learn. What do you know now about CrossFit that you wish you knew when you started?  How much I would enjoy it! I played rugby prior to starting CrossFit and decided to retire from full tackle (played mostly #2, #9 and #10 for the other ruggers reference). CrossFit frequently pushes the limits of what I feel capable of and I see the results in my body and confidence. It’s a great sport.  Who inspires you (in the gym or beyond)? It’s a bit trite, but I get inspired by you all at CFDC. Trying to keep up with the cheetahs on 800 m runs, seeing ring muscle ups, butterfly pull-ups, Rx+, the monthly PR board, watching all the amazing women who are lifting super heavy, men that are older and fitter, y’all who are just starting out and learning, showing up, working hard, and making progress. You can do this, I can do this. Tell us something that might surprise most people at the gym. Hmmmm, maybe that I’ve completed a crossword puzzle nearly every day for the last 17 years or that I can clog (traditional American dance like tap, no wood shoes).  Tell us about one coaching cue that has helped you the most. Be coachable. CrossFit has endless learning possibilities if we are open. Even skills that we do regularly and feel comfortable with have room for improvement.  As we improve the fundamental technique, we can increase weight and endurance safely and consistently. Sometimes […]
September 11, 2019

On the Road Again!

Hi CrossFit DC family, As you all know from August’s monthly newsletter, I’ve wrapped up my work in Operations and everything has successfully transitioned over to Jess, who is doing a fantastic job. He’s the one you’re all getting emails from and making all the nifty upgrades you see around the gym! I’ve got some upcoming travel planned – to San Diego for a weekend of babysitting then to Saipan for a month to visit my brother, plus a stopover in Seoul, and maybe a couple other destinations still to be determined while I’m out there. I’ll be deciding my next step while I’m traveling, and I’m not sure where I’ll land on the other side. Which means I’m not sure when I’ll be back in DC. My last day of coaching at H St is this Friday at noon (though I’ll likely be around to work out beyond that) and my last day at U St is next Wednesday evening (Sept 18th). Because that’s a bit late to hang out after, come work out with me at 5:30pm this Friday at U St, and then join me for tacos and margaritas at Taqueria Nacional afterwards.It’s been really great to be back at CrossFit DC for the last 6 months – seeing familiar faces and meeting new members of our community. Thanks for easing my transition back to the US after over a year away. Hopefully I’ll see you over the next week, but either way stay in touch (@jessiintheworld on IG) – and chances are I’ll be back since I’ve already proven myself to be a boomerang coach! Much love,Coach Jessi