Workout of the Day

October 20, 2019

Monday, 10/21

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Rev Hand Spider Lunges 6 Squat to Bootstrappers 6 Pause Squats Prep (8 Min) 1×3 Hang Hi Pull+3 Hang Power Cleans+ 3 Kip Swings 1×3 Hang Power Cleans+ 3 Kip Swings 1×3 Power Cleans+ 3 Kip Swings 1×3 Power Cleans+3 Pull Ups (or scaled option) Met Con Every 4 Minutes for 24 Min (6 Rounds) 6 Squat Cleans (M:135/95, W:93/63) 12 Pull Ups Scoring: total work time Mobility 1 Min Band OH stretch/side 1 Min Bretzel Stretch/side Scale Pull Ups to 6 Band Assisted or 12 Jumping
October 20, 2019

Programming Preview: Week of 10/21

Monday, 10/21: Met Con – Cleans and Pull UpsTuesday, 10/22: Met Con – Wall Ball, Ab Mat Sit Ups, OH Lunges and Burpee Box JumpsWednesday, 10/23 : Hang Power Snatch and Met Con – Push Ups and SnatchThursday, 10/24: Met Con – Assault Bike, Run and KB Swings Friday, Saturday and Sunday, 10/25-10/27: TBD after 20.3 announcement
October 19, 2019

Sunday, 10/20

Warm Up 3 Rounds5 Dolphin Push Ups20’ Bear Crawl5 Squat to Bootstrappers20’ Spider Crawl EMOM 12 Min (4 Rounds) A) Max Unbroken Strict HSPU*B) 10 Single DB Hang Clean and Jerk (5/5)C) 15 Hollow Rocks Strength Jerk Complex (30 Min)Prep: 1×5 Strict Press w/bar1×2 Push Press+ 2 Power Jerk2×2 Power Jerk+1 Split Jerk Work:3×1 Power Jerk+1 Split Jerk3×1 Split JerkWork up in weight as long as technique holds outScore by weight Accessory 5 Rounds for Quality (12 Min Cap)15 Push Ups15 V-Ups * HSPU Scaling options:1-2 Ab MatsUp to 5 Kipping HSPU (as much range of motion as possible for 5):30 Handstand Hold5 Push Ups (as challenging as possible)

Blog Posts

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
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 […]