Events for December 2022

October 14, 2009
October 19, 2009




“warm up” on the court (actually did a real warmup first)
12 minute AMRAP
10 ball slams
10 wallball shots
overhead throw medball across court
lunge back with medball overhead

Followed by some strength assistance work:
Single DB chest press (3 sets 8-10 reps)
Heavy One Arm DB Rows 25 reps each side, sets as needed.

The DB Row is a great movement to add in, helps stabilize the shoulder joint and keep our position tight on heavy pulls.

COME SUPPORT CFDC AT THE MID ATLANTIC HOPPER
SATURDAY OCT 17
CROSSFIT BWI

Also wish good luck to Chris “Salty” Sheppard as he competes in his second triathalon this weekend, with basically no specific training! (also, he was the cameraman last night, so almost all the pics are of Steph).
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0 Comments

  1. edgy reggie says:

    Last night’s workout was a good one. I completed 3.75 rounds of the met-con (I didn’t get to complete to overhead lunges).

    I’m really enjoying training for our deadlift challenge. It’s been a while since I’ve performed rows (of any type). I now realize how much I miss them (and how much stronger I’ve become in doing them).

    But what CrossFit gave, yoga immediately took away. 🙂

    CFDC’s own ODB…wishes everyone in pursuit of his/her athletic challenge this weekend all the best. If my schedule allows, I will see some of you at BWI tomorrow (17 October).

  2. SaltyHat says:

    Oye! cheap shot Brose – there was at least one pic of you in there as well…

    Good luck to all the Hopper-bound CFDCers – can’t wait to hear about the exercises and results.

    Till next week.

  3. tom says:

    Pics of me won’t help this blog out any!