Another 3 weeks down and another set of heavy front squats in the rotation. I never realized how popular CFDC’s front squat sessions were; how else do you explain the mass turn out on Sunday (25 at last count)? Perhaps it’s all the PR’s people keep turning in.
We’ve gone in to a lot of depth reviewing the front squat in the past couple of months (HERE on Sunday, December 11, 2011, and again HERE on Wednesday, December 28, 2011). There was no accessory work to accompany the front squats this time around, just work up to a 3RM for the day. I know of at least 5 PR’s set in class, but I’m sure there’s more, so please, please sound off in the comments section.
Of course, while there might not have been any accessory work during the front squats, there was definitely a nice follow up in the met-con for the day.
Scaling was determined ahead of time, with three options to choose from:
With such low numbers, you know the weight on the thrusters would be slightly more than the usual 95/65 – guys were RX’d at 135lbs, and ladies at 95lbs. Many thanks to Sara for busting out some of her own chalk to share with the group, as both buckets were as empty as could be.
CrossFit Balance-Dupont-DC Smackdown
Remember – Registration for inner-gym Smackdown on February 4th is still on-going, so if you would like to participate and are not on a team, or your team needs another participant or two, feel free to post your request in the comments. There are 20 spots left, and registration closes January 30th, so get if you want in, get a move on.
Run For Shelter 10K
Also, Spring is just around the corner, and for those of you who like to get your run on, that means the start of race season. To kick things off, I’d like to invite all of you to sign-up for a brand new 10K race taking place in Alexandria, VA on Saturday, April 28th. Not that any of you need the motivation, but it helps that our own Julia Lam has ties to the event and is involved with spreading the word about the race!
Here’s the deal: The Run for Shelter 10k will benefit Carpenter’s Shelter, the largest homeless shelter in Northern Virginia. Carpenter’s Shelter, was founded 20 years ago in Alexandria, VA, when the pastor of Blessed Sacrament Church found a man asleep in the doorway on a cold winter night, and responded by opening the doors of the church basement to men and women in need. Today, Carpenter’s serves over 1,000 homeless and formerly homeless people each year – with a remarkable 90% of shelter graduates never again returning to homelessness. The organization has become a widely-admired model in the national effort to end homelessness. They’ve also set some lofty goals for this first time race: 1,000 runners; $25,000, with all proceeds benefiting the shelter; And, – as of this writing – just over 100 days to go. Registration is already open HERE; Facebook page and Twitter feed are live; and lots more info will be available soon at the race website, http://www.runforshelter10k.com/.
I’m with Julia in saying that it’d be a of fun to enter a big group. The organizers are hoping to bring out runners from all over the metro region for this inaugural race, and as the first CF affiliate in the metro region, we need to step up. For those of you who want to participate without all the running, we are going to look into volunteer opportunities as a group, so be sure to let us know you’re interested. Time to put those running drills and new found conditioning to the test!