Events for December 2022

March 16, 2011
March 19, 2011
HELLENISTIC


More than a few athletes wandered into Thursday night’s CFDC class wondering as to the prospect of running, what with the mid-60’s temperatures and all. The answer was a resounding YES! No heavy lifting session, no skill work, just warm-up, and then get to it.

WOD: 20min AMRAP of
Church Run (250m),
12 KB Swings,
9 Pull-Ups (5 if assisted)


Assisted pull-ups were done with either a red or blue assistance band, all athletes were strongly encouraged to do as many reps unassisted as possible before switching over to the bands.


Running substitute was a 300m row. Post rounds completed to comments.

Finisher: 2 x 1 min Push-up hold & 1 min Plank hold

Push-up hold was done in the top position of the push-up, arms fully extended, and held for 1 full minute before dropping STRAIGHT into the Plank hold for an additional full minute.

Nice work, and congratulations to Alexis for finishing off his first punch card!

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Best of luck to all the CFDC athletes competing in the NOVA Open this Saturday. The crew at Potomac/Patriot CrossFit have definitely put together a unique opportunity for local CF athletes to complete their CF Games Open Qualifier workouts. This Saturday’s workout marks the first Qualifying WOD: 10min AMRAP of 30 Double Unders and 15 Power Snatch.

Attendance for spectators is FREE, and a number of you have already expressed interest in going out to cheer on your fellow athletes – if you need a ride, e-mail Tom or I and let us know, or simply leave a request in the comments section. First heat begins at 10:30AM at Patriot CrossFit, 2130 N Glebe Rd
Arlington, VA 22207 (Google Map of Patriot CrossFit).

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0 Comments

  1. SBV says:

    I’m in the 1045 heat and have but one request: don’t let me stop moving!

    I also recommend that competitors sleep with their jump ropes tonight for good luck.

  2. ppetersan says:

    Good luck to everyone who is competing. I hope to be there to cheer you folks on.

    I thought last night’s workout was great. I was gassed the entire time, but enjoyed it. As a side note, i ate more sugar yesterday than I normally (almost ever) do and I really noticed it while I was working out. I had a bunch of energy initially, but I ran out quick and felt pretty horrible for the rest of the workout. I almost met the crossfit clown for the first time.

  3. Steph says:

    I totally cheated on those planks and took breaks, need to work on those more often. Even though I feel the straight-arm planks work more shoulders, it was evident that the core was being worked simultaneously because I wasn’t able to hold the elbow planks as long.

    Useful assessment on the sugar effect on your workout Pete, and I’m glad you didn’t get a visit from pukie. I will definitely keep that in mind for my future workouts. Although I am trying to get back on the no-added-sugar wagon, it’s been 5 days and I feel pretty good.

    Good luck to all on the first Open wod! I will send some double-unders energy your way 🙂

  4. Alden says:

    Hey Chris, How do I get in touch with you about tomorrow? a.t.alden@jhu.edu