Blog Posts

August 1, 2022

CFDC H Street Member Spotlight August 2022: Molly Braese

How long have you been doing CrossFit and how long have you been at CrossFit DC? I’ve been doing crossfit since 2015 (??) at Crossfit DC.  I really wanted to try a gym that was close to my house (at that time, I lived about a mile from the H St location) because I’m lazy AF, so I popped into CFDC.  I immediately fell in love with the workouts, the coaches, and the people.  It made me wish that I had started lifting in high school or college, but I wasn’t aware of any good opportunities back then for girls/women to lift heavy (I could crush an elliptical workout at the college gym, but man, how boring). What do you do when you’re not crushing workouts at the gym I just had a baby boy  few months ago, so I’ve been hanging with him at home while on maternity leave.  Otherwise, I’m a voracious reader, love hanging with our two labs (including our lab puppy, who is a lovable psycho), and going for walks around the neighborhood.  I also work for the government, but that’s no fun and no one wants to hear about that. What is a goal you’re currently working towards (in the gym or beyond)? Getting my stamina back after having Jack, our son.  I would love for my body to be able to lift as heavy as I once did, and run as fast (slow) as I once did. Favorite and least favorite CrossFit movements/workouts? Any of the heavy Olympic lifts, like cleans and snatches (always power – my legs disagree with squats), although my one true love is the deadlift. I was working up to a 300lb personal best before I got pregnant. I also love the assault bike, which is the only form of cardio at CrossFit that I enjoy. Least favorite: thrusters (woof), burpees, push ups (I just can’t get past the knee push up…), and running (aka slow jogging). What is one coaching cue/tip that has helped you recently? Coach Steve once stood right in front of me during snatches, which forced me to pull instead of windmilling the bar up. What is something you wish you knew about CrossFit when you first started? That your body will always be sore after a workout, even after doing it for years (and you’ll come to expect/enjoy the soreness, because it means you pushed yourself).    
August 1, 2022

CFDC U Street Member Spotlight August 2022: Marco Enriquez

How long have you been doing CrossFit and how long have you been at CrossFit DC? I signed up for my first CFDC bootcamp class in 2019. It was a new way of exercising for me back then, and I enjoyed it a lot. When 2020 started, I wanted to learn more and I signed up for the Elements course — but then the pandemic hit. So I spent a year doing CFDC’s home WODs via Zoom in my basement. Finally, in May last year (2021), when the gym was open and I was fully vaccinated, I took a condensed elements class with Jess and I was able to do “real” CrossFit. What do you do when you’re not crushing workouts at the gym?  When I’m not working as a data scientist, I’m spending time with my family or cooking/baking something. I have two boys to look after — an energetic 19-month old son (Maxwell) and a goofy 4-year old Golden Retriever (Cole). What is a goal you’re currently working towards (in the gym or beyond)? In the gym, mainly gymnastics work: increasing my handstand pushup capacity and learning butterfly pullups. Outside the gym, I’ve been teaching myself to bake things. I want to learn how to make cream puffs next, with maybe a pandan or ube cream filling. Favorite and least favorite CrossFit movements/workouts? I like dumbbell movements, maybe because of all those bootcamps and home WODs! Burpee box jump-overs is the combination that no one asked for. What is one coaching cue/tip that has helped you recently? Coach Emily told me to rotate my palms a little when attempting HSPUs, so that my thumbs point toward the wall. That has helped me a lot in getting my first (single Ab Mat) HSPUs. What is something you wish you knew about CrossFit when you first started? You may need to reexamine your diet after doing enough CrossFit. We make our bodies do some serious work at CFDC, and our bodies need adequate fuel for performance.
August 1, 2022

Coach’s Corner: Brendan Weintraub

What do you do/like to do outside of the gym? You can usually find me walking around the U Street/Logan area with my 3yo beagle named Meadow and my boyfriend! Other than that, I just started a doctoral program in public health at Johns Hopkins, so that takes up a good portion of my time these days outside of work and the gym. What inspired you to start coaching CrossFit? I first started CrossFit in 2016 as I finished up undergrad in Boston. It was really when I moved to Atlanta that CrossFit became an integral part of life for me. I loved the feeling of PRing lifts, and learning new gymnastic skills; I also saw how helpful my coaches were in getting better. When I moved up to DC, I knew I wanted to become a coach to help other folks reach their goals. After a year at CFDC (and then the pandemic), it was a no-brainer for me to talk with Tom about becoming a coach— and luckily, he was super supportive of it! Best coaching cue/tip you’ve ever received? Timing has never been an issue for me when it comes to lifts or skills like double unders. However, when it comes to gymnastics, I couldn’t be more rhythm-challenged! One of the best coaching cues I’ve gotten actually comes from our very own Coach Michelle for stringing together bar muscle ups—to stay close to the bar when first lowering to start the next rep, and to keep my shoulders back to avoid an early pull when coming around the bar. Favorite movement, skill, or workout to coach and why? I love coaching complex lifts—especially the clean, and the snatch. It’s fun to figure out what cues work for which folks, and help folks through the timing of the lift. For example, who would’ve thought that I could think of 4 different ways to explain how to engage your lats?! I also think these lifts are ones that folks PR often, which is always fun to see as a coach. Favorite memory from coaching at CFDC? Although I’m a newer coach at CFDC, I have plenty of amazing memories already! One of my favorites was having a drop-in sign up for a membership after taking my class. In signing up, she noted that the class felt super welcoming and the workout was great. That’s exactly why I coach and why I think CFDC, in particular, is special—our coaches are super attentive to folks in class, help problem-solve, and our members are some of the most welcoming and friendly folks I’ve experienced at a CF gym!