November 20, 2006
November 22, 2006

Well, my day got off to a good start. I knew the Washington Post Express would highlight CrossFit DC today, but I wasn’t sure what they would say. The article was great. Actualy, I was happy that most of the quotes were from the class members, not me babbling on. To me, nothing speaks better of what I am trying to accomplish that to see the people who surround me. So “Thanks” to everyone who was quoted and in the photos, comes out to class, and lend support and encouragement.

Today was ME day for my workout, the second Deadlift session since my trip. Not quite up to heavy weight yet, but it will come.

Class was small, so Russ and I put 2 people through:
500M Row (mid pace)
2x 15 Kettlebell swings
500 M Row (fast John 1:48, Libby 1:49)
2x 15 kb swings

Then 3 rounds for time of:
10 Swings
10 Meter KB bearcrawl
Lunge back

and finally:
Overhead KB walk
5 KB front squats
rack walk
5 KB front squats
farmers walk
10 KB rows



  1. Jen says:

    Just to let you know I can’t make it this Sunday. JC

  2. Jen says:

    Opps, one more thing. I really like the Rope climb/deadlift workout!!! Of course it would have to be scaled! Make sure I’m coming before you do that one!

  3. Jen says:

    oops, again.
    I’m not working so I will be there Sunday! I kinda feel like I’m talking to myself..LOL

  4. Anonymous says:

    I was doing “Helen” at the gym today, and a guy came over to me and said: Hey, I really like your workout!
    Me: Oh, thanks. It’s CrossFit.
    Guy: Oh yeah! That was in the paper yesterday!