The whole world seems askew recently, especially here on the east coast, where we seem to be bouncing from heat waves to earthquakes to hurricanes. Thursday’s class was geared to making sure everyone is prepared regardless of which way they, or the world, end up.

There was no set number, or set amount of time. Mostly these were used to help warm up the shoulders while reminding everyone that to drive up with the shoulders and keep the core pulled in tight. Both play significant roles in the following workout.

The Church Run is roughly 250m (out the back door, left on Phelps, left on California, left again into and through the Church Parking Lot, and back in the front door of the gym). There was no prescribed weight on the OHS, but at 72 total reps, everyone was advised to choose a manageable weight.

The key to a workout like this is breathing-control; the ability to adequately use and control your breathing simultaneously is a very powerful yet often overlooked component in many of our workouts. The run-OHS combo will really bring the point home though.

Think about the Biathalon, where the skiers take one or two breaths to drop their heartrate low enough to shoot. Coming back from a 250 M sprint 15 minutes in, you need to focus on getting into controlled breathing rhythm before trying to bring the bar up overhead. Its a skill to do this as quickly as possible.

Great effort on a tough workout – glad to see people brave the storms, even if they knew we were going to be running outside. Now, read on for a few announcements about some upcoming events.

Fight Gone Bad VI

Are you ready? Are you registered?

On Saturday, September 17th, CFDC will be joining in with CrossFit Dupont and CrossFit Balance for this years Fight Gone Bad 6, the sixth iteration of CrossFit’s annual workout-fundraiser. The workout raises money for the Wounded Warrior Project, along with Camp Patriot and CF Kids. To sign up for the event, click on the picture above, on the permalink at the top left hand side of the blog page, or just HERE. Register yourself, join the CrossFit DC team, and then get ready to have some fun. And just in case you hate asking people for money, its OK – you don’t have to raise money to do the workout. So who’s in?

Before we get to FGB VI, I want to make sure everyone’s aware of the 31 Heroes workout going down on September 3rd (Saturday). This workout will be done in honor of the 31 American servicemen who lost their lives on August 6th, 2011 when their helicopter crashed in Afghanistan en route to an operation. You can click on the picture above, or HERE to check out the 31 Heroes website (including the Partner WOD). Trident CF in Alexandria will be hosting the workout and have invited us to come join them for the workout. For any who are interested, we are still working on some final details, but please leave a comment or e-mail Tom or I.