Workout of the Day

September 24, 2021

Saturday, 9/25

Warm Up 3 Rounds 6 PVC Dislocates 12 PVC OHS 6 Alt Samson Lunges 12 Mountain Climbers Strength Snatch Complex Prep (12 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 1×3 Snatch Pull+3 Power Snatch+3 Pause OHS working up through remaining prep sets 1×2 Snatch Pull+2 Power Snatch+2 Pause OHS 1×1 Snatch Pull+1 Power Snatch+1 Pause OHS Work Every 2 minutes for 12 Minutes 1 Snatch Pull+1 Power Snatch+1 Pause OHS @ 65-75% (~5-10% heavier than last week) Met Con For time (10 min cap) Run 400 M 18 OHS (95/65) Run 400 M 12 OHS (115/80) Run 400 M 6 OHS (135/95)
September 23, 2021

Friday, 9/25

Warm Up 3 Rounds 6 Squat to Bootstrappers 12 Spider Lunges 6 Plank to Squat 12 Alt Samson Lunges Prep (6 Minutes) 3x:30 Row+3 Burpees+6 Alt DB snatch+6 Alt OH Lunges (3/side) Met Con 3 Rounds Row 4 Minutes 1 Minute Rest Score by total distance AMRAP 4 Minutes 10 Alt Single Arm DB Devil Press (50/35, RX+ 70/50) 20 Alt OH DB Lunges (10/side OH) 30 Ab Mat Sit Ups Score by total reps 1 Minute Rest Mobility 2 Minutes Death Stretch/side (1:00 low/1:00 high)
September 22, 2021

Thursday, 9/23

Warm Up 3 Rounds5 Hanging Scap Retractions10 Pause Squats5 Dolphin Push Ups10 Spider Lunges Prep (6 Min)1×1 Rope Climb or 3-5 Chin Ups+5 DB Front Squats1×3-5 Ring Dips+5 DB Push Press1×51 Rope Climb+5 DB Thrusters Met Con 10 Rounds for time (25 Min cap)1 Rope Climb5 Ring Dips7 DB Thrusters (50/35s) Scale Rope climbs to 5 Strict Chin Ups or 5 Ring RowsScale Ring Dips to 5 bar Dips or 7 Bench Dips 7 Minute Handstand Skill Work on accumulating:-Handstand walk-Freestanding HS hold-HS hold against wall-Pike position hold

Blog Posts

August 31, 2021

CFDC Member Spotlights: September 2021

Julie Rodgers (U Street) 1. How long have you been doing Crossfit and how long have you been at Crossfit DC? CrossFit DC is my FIRST CrossFit love. I went through Elements around November of 2019 and it’s given me LIFE through these last two impossible years.  2. What do you do when you’re not crushing workouts at the gym?  I recently published a memoir called Outlove: A Queer Christian Survival Story, and I’m featured in the new Netflix Original documentary Pray Away. My work advocating for queer people in faith communities has sensitized me to all kinds of injustices in the world. Through speaking and writing, I try to help people create communities where everyone feels wanted exactly the way they are.  3. What is a goal you’re currently working towards (in the gym or beyond)? I got that first pull-up this year so I think I’m ready for the CrossFit Games! In the meantime, I’ll be working on getting those kipping pull-ups and then on to handstand push-ups. 4. Favorite and least favorite Crossfit movements/workouts? FAVS: Love cleans, love deadlifts, love pull-ups LEAST FAVS: Obvi wall balls  5. What is one coaching cue/tip that has helped you recently? Jess taught me how to land softly on box jumps, and Emily and Sarah walked me through baby’s first try at rope climbs.  6. What is something you wish you knew about Crossfit when you first started? I wish I started getting to know some of you beautiful people sooner—I just came and left like it was a typical gym workout for too long. I guess we were in a pandemic for much of it, though. Let’s focus on the future and plan some festivities in the weeks and months to come!  Calley Asbill and Tripp Phillips (H Street) 1. How long have you been doing Crossfit and how long have you been at Crossfit DC? From Calley: I began at CrossFit DC with Tripp in February as my first ever step into the CrossFit world. Big thank you to Noor for all her help in my Essentials classes. 2. What do you do when you’re not crushing workouts at the gym From Tripp: Crushing cocktails with Gales Street.. and plotting with my dog. 3. What is a goal you’re currently working towards (in the gym or beyond)? From Both: Just trying to be like those lunatics who show up to CrossFit at 8am on a Saturday. (Also, getting ready for our wedding!) 4. Favorite and least favorite Crossfit movements/workouts? From Tripp: Least favorite: Uppy Downies, assault bike, rowing, lunges, step ups, squats, running… I know I’m forgetting something.  Most Favorite: Those Kill Cliff drinks 5. What is one coaching cue/tip that has helped you recently? From Calley: Always lift at least 10lbs less than Tim tells me. 6. What is something you wish you knew about Crossfit when you first started? From Both: We wish we’d known how great the community is at H Street! We would have started way sooner. It’s an expansion […]
February 28, 2020

Member Spotlight – Couples Edition: Kyra B. and Joe A.

How long have you been doing CrossFit (and what inspired you to begin)? How long have you been at CFDC? Why did you choose CFDC? Joe: I’ve been doing CrossFit for about 3.5 years and have been at CFDC for 2 years. When I moved to DC, I just started trying out gyms near my apartment. I knew nothing about CrossFit before entering my first box but after one workout I was hooked.  When that box closed down, CFDC was the box next-closest to me, and it’s turned into a better home than I could’ve imagined.  Kyra: I started CrossFit half a year after Joe.  I was looking to try a new type of workout after years of only doing cardio.  Joe raved about CrossFit, but in my first class, I felt confused about how a workout could involve so much standing around (granted, this was between back squat sets).  It took me a little while to learn the movements and get weight on a bar, but in no time those breaks between sets felt as quick as can be.   Favorite and least favorite CrossFit movements? Joe: Favorite: Squat cleans. Least favorite: Wallballs. Ew. Kyra: Favorite: Single-arm dumbbell snatches. Least favorite: Snatches. Entirely different than single-arm dumbbell snatches in all the wrong ways. What do you do when you aren’t flinging heavy weights around the gym? Joe: I love getting outdoors, exploring new places, being a news and politics junkie, standing up for workers’ rights, and eating great vegan food. Kyra: I’m a lawyer working with civil-society organizations around the world to advocate for and defend healthy food regulations that are free from industry interference.  I travel for work pretty frequently, and travel whenever I can outside of work, too. I’m always in the middle of some art project and recently started relearning the piano.  Tell us about a goal you’re working toward (in the gym or beyond). Smashing the patriarchy.   What do you know now about CrossFit that you wish you knew when you started? Joe: It’s addictive.  Kyra: It’s not all scary grunting paleo people, but actually lots of friendly vegans, too! Who inspires you (in the gym or beyond)? Joe: My mom, who didn’t start going to the gym until age 70.  She hadn’t done any real exercise since high school, and she was very nervous about entering unknown territory and trying something new.  With the support of me and my siblings, she worked up the courage to give it a shot. And what do you know — now she goes to the gym more than I do and has developed a whole new group of friends!  She shows it is never too late to start improving yourself. Kyra: This answer might be getting cliche, but how can I not say Ruth Bader Ginsburg?  If she’s getting in her planks and push-ups while working to uphold our fundamental rights, what excuse could I possibly have for not making it to the gym?  Tell us something that might […]
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 […]