Workout of the Day

September 15, 2019

Monday, 9/16

Warm Up 3 Rounds 15 Band Good Mornings 10 Spider Lunges 15 Squats 10 Alt Dead Bugs Strength Deadlifts (30 Min) Prep: 1×10 RDL w/ bar, 5-5-3-3 working up Work: 5-5-3-3-1-1-1 working up Met Con 3 Rounds for time (9 Min Cap) 15 KB Swings 10 Alt Lunges (KB in Front Rack on Left) 15 KB Swings 10 Alt Lunges (KB in Front Rack on Right) Mobility Band Hamstring series
September 15, 2019

Programming Preview: Week of 9/16

Monday, 9/16: Deadlifts, KB Swings, and Front Rack LungesTuesday, 9/17: Met Con w/ HSPU, Hang Cleans, and Burpee Box jumpsWednesday, 9/18: Run, Double Unders, and Pull upsThursday, 9/19: Heavy SnatchFriday, 9/20: Met ConSaturday, 9/21: CleansSunday, 9/22: Front Squat and Wall Ball
September 14, 2019

Sunday, 9/15

Warm Up 3 Rounds6 PVC Dislocates6 PVC OHS6 Plank to Squat6 Hanging Scap Retractions Prep 12 min: 6 Snatch Grip RDL+ 3 Hang Hi Pull+3 Hang Power Snatch (bar only)3 Kip Swings 3 Hang Power Snatch 3 Kip Swings3 Power Snatch3 Pull ups (or scaled version)3×3 Power Snatch working up to heaviest option Met Con AMRAP 6 Min9 Pull Ups6 Bar Facing Burpees3 Power Snatch (135/93)Rest 6 Min AMRAP 6 Min6 Pull Ups6 Bar Facing Burpees6 Power Snatch (105/73)Rest 6 Min AMRAP 6 Min3 Pull Ups6 Bar Facing Burpees9 Power Snatch (75/53) RX+: All Pull ups as Chest to Bar, M:185/155/135 or 155/115/95, W: 123/103/93 or 103/83/63) 3 Rounds NFT 5 Prone Plate Retract and Press10 DB Wrist Extensions15 Hollow Rocks Mobility 1 Min OH Band Stretch/side1 Min Single Leg Flexion/side


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
September 5, 2019

Member Spotlight: Mike D.

How long have I been doing crossfit (what inspired me), how long have I been at Crossfit DC, why did I choose?About 5 or 6 years now, started about 32 or 33 years old so definitely a late starter.  I had been an athlete for most of my life with football, boxing and MMA but at 33 when those things were in the rear view mirror I was looking for an outlet that was fun, challenging, had a community and would push me.  Crossfit became pretty hand-in-glove.  I’ve been at CrossfitDC that entire time, having first been introduced to it and Tom by a colleague.  I went through elements and was so mad (in a good way) about how unfit I’d really become so felt it a challenge to stay, and did.  I remember looking at Dan Samarov thinking, “man, I hope I’m that fit when I’m 50, just like Dan.”  (Kidding Dan) . Crossfit DC was super welcoming and I could tell from the jump the community was great and the coaching was the best I’d experienced.  Plus, Tom was a trip – really could tell he and the other coaches cared a great deal about what they’d built and that appealed to me. Favorite and least favorite movements: I always prefer the Oly lifts.  Cleans are probably my favorite, I love jerks too.  Joking around with some of my peers, you know – the heavy, tall guys – I tend to prefer the few that favor me like wall balls, rowing etc.  I did have a former workout-buddy, affectionately referred to as “big tyler” (sorry Tyler) that really liked to take his least favorite workouts and drill them until they didn’t matter.  For me, those are always thrusters and burpees.  After 5 years, still a work in progress.What do I do when I’m not lifting:The rest of life right?!  Kidding.  I run a tech startup in healthcare so that occupies a ton of my time, but I really try and spend as much time unplugging with my wife and 2 dogs as I can.  We have a farm out in Western VA, so its nice to just head out there with them and leave all the concrete behind.  Hike, etc.  We don’t get far from the gym though, we have a barn with some weights in it from the old 14th street gym.  Keeping CFDC alive out in the mountains!Goal I’m working toward in the gym and beyond.In the gym, I’m working to get back to a sustainable, healthy place.  Life has changed a lot since I started.  5 years ago with more time it was 2 workouts a day and comp team.  Now with work, family, a recent run for office – time is hard to come by so I’m looking for something sustainable.  Beyond the gym, I’m really looking for balance.  I want to improve my community around me, be a good husband and lead a (hopefully long), healthy and productive life. What do I know […]
July 29, 2019

Member Spotlight: Gaby and Dann H-W.

Gaby and Danielle W. joined CrossFit DC together in January of 2018 after Danielle’s extensive research, and they got married September 5, 2018. We’re so glad to have them as a joint member spotlight this month! Gaby 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’ve been doing crossfit almost a year and a half and I started out at CFDC U street. My spouse, Danielle (Dann for short), started watching the crossfit games documentaries on Netflix and was like “we should totally do this!!” And I said sure. I played team sports all throughout grade school so working out on my own was always incredibly boring. I was looking for something that was pre-programmed and had someone who would hold me accountable. And I didn’t choose CFDC, Dann did all the research and picked it. They decided on CFDC because it actually had an intro/elements class and at least one person of color on the website and maybe a rainbow flag? It was and is important that we were at a box that didn’t just have a bunch of loud straight white dudes. Favorite and least favorite CrossFit movements? Favorite: All presses and jerks, they make me feel like a badass.  Least favorite: static holds are the devil. What do you do when you aren’t flinging heavy weights around the gym? Listen. I play a LOT of videogames. Tell us about a goal you’re working toward (in the gym or beyond). I want to be able to do a strict pullup and a strict pushup. I never been able to do either of those and I know it’s going to take a really long time to develop those muscles, but I’m looking forward to it. What do you know now about CrossFit that you wish you knew when you started? That you don’t always have to give 100% during a workout! Coming from competitive team sport environments where everyone expects you to damn near kill yourself at practice or to win a game to Crossfit where everything is individualized was incredible. No one is out here giving you grief if you can’t or won’t run or aren’t comfortable doing a particular movement. And half the battle sometimes for me is just showing up to class. From there, I know my body well enough to figure out what amount of effort I’m able/willing to give. Because I’m not about to pass out over doing 50 burpees or chip a tooth during a metcon (again). That would be silly. Who inspires you (in the gym or beyond)? Honestly? Having coaches who are confident in my ability to do certain movements and who see that I’m much stronger than I think I am inspires me to push myself. I know I just talked about allowing myself to not give 100% during workouts but the combination of a low-pressure environment with the encouragement and insight the coaches […]