May 5, 2010
May 12, 2010

CONGRATS TO DAN ON AN AMAZING EFFORT! Dan placed 31st in the Central East Regional competition this past weekend. This event brought together a very strong field of competitors, the top 60 CrossFit monsters from Ohio, Michigan, Indiana, Maryland, Deleware, Penn., Virginia, WV, and DC. I think the CF world will be seeing a lot more of this guy in the future!

Sundays class gave us two reasons to celebrate. Ami came in fired up for a workout, and to celebrate her first mothers day as a Mom. Secondly, as promised we would “make up” for Thursdays no met-con class.

250 M ROW

Finished with Reverse hypers and static holds in the face up plank position.

Thursdays focus was on the Overhead Squat.
3 ROUNDS (rest between each set)

Finished with L-Sits



  1. Dan Samarov says:

    Thanks Tom! It was an awesome experience, met a bunch of great people and learned a lot about what kinds of things need to be done to really step ones game up to the next level.

    Also, after watching the affiliate comp (which looked like a lot of fun!), I definitely think that we have the woman/man power for a team that would very be competitive.

    Looking forward to seeing everyone this week! 2011 games here we come!

  2. SaltyHat says:

    massive congratulations Dan! I can’t wait to hear about your experience in Ohio.

    meanwhile, along with the rest of the mere mortals back in DC, I loved the pure-strength set-up of Thursday’s class but took it on the chin in Sunday’s pure-metcon class. For Thur: used 115lb on the OHS for reps of 30/18/17 mixed with pull-ups reps at 30/20/20. Used 95lb for the thrusters on Thur, and just tried to keep up with Minukas.

    And even tho it’s Monday now, just wanted to reiterate a big Happy First Mother’s Day to Ami!