May 30, 2013
June 3, 2013
Saturday 6/1/13 -to- Sunday 6/2/13

Sorry to keep you all waiting.
I know, I know – a whole weekend with no posts? What gives!?

To tell the truth, there’s been some internet trouble on the home front, and what with this, that and the other, well, it sorta just got away from me. So instead, you’re getting a long overdue recap post. To be honest, there could be no better time for it, because what a weekend to recap!

Last week’s construction in the back room went on much longer than expected (shocker!), but the end result was inarguably worth it. With over 60 people performing Saturday’s fundraiser workout, eleven deep in one heat, the flat floor and non-bubbled matting was clutch. Of course, there is still the issue of the garage door to address…

Speaking on Fundraiser, Saturday was an absolute doozie, but also an enormous success! A micro 10am class kicked things off with some clean work, followed by a paired down version of the madness to come fundraiser workout scheduled for later. Per our usual Saturday approach, class was split into two groups. This time however, the basic and intermediate groups followed the same program, with the advanced group following an upgraded program for the day:

Basic/Intermediate Groups 

Prep Sets
4 x 1 5-second Extension + 1 Hang Clean Hi Pull + 1 Hang Power Clean
Work Sets
6 x 1 Power Clean + 1 Hang Clean

Advanced Group

Prep Sets
2 x 1 Upright Row (shrug & hi-pull with no hip assistance) + 1 Hi Hang Power Clean + 2 Pause Front Squat
Work Sets
2 x 2 Tall Clean, 4 x 1 Tall Cleans

4 min AMRAP of 10 Front Squats + 10 Lateral Hurdles (O&B=1rep);
Rest 2 minutes;
4 min AMRAP of 5 Thrusters + 5 Bastards (sideways burpee over the bar; chest to floor plus jump over the bar = 1rep)

As the 10am class was wrapping up, the crowd was building for the kickoff of the fundraiser workout. The air buzzed with intensity – or was it trepidation? Although a number of hints and allusions had been dropped during the week, the actual details and make-up of the fundraiser had not been announced ahead of time. Instead, participants discovered what lay in store upon arriving at the gym. Drawing inspiration from the LLS factoid that a person in the United States is diagnosed with blood cancer every 4 minutes, the CrossFit DC vs Blood Cancer workout was presented as follows:

4 minute AMRAP of 15 Front Squats + 12 Lateral Hops over the bar (O&B = 1rep);
90 sec Rest;
4 minute AMRAP of 12 Shoulder-to-Overhead + 9 Toes-to-Bars;
90 sec Rest;
4 minute AMRAP of 9 Thrusters + 6 Bastards 
(Bastard = sideways burpee over the bar, where chest to the floor and over the bar = 1rep)
Weight Options: M = 115/95/75/65; W = 83/73/63/53/43

Devon Dow, who wrote a great pre-cap article discussing the why’s of her involvement in the fight against Blood Cancers, really hit a home run with this event. All told, over 60 people completed the workout on Saturday, and the Family Ties campaign raised over $3,300 ($1,300 beyond their original goal!). On behalf of everyone at CFDC, congratulations to Devon and the rest of the Family Ties LLS group, and thanks so much for letting us be a part of the event!

Of course, it was kind of hard to top the intensity of Saturday, but Sunday’s class saw the return of a CFDC favorite: the box squat! The box squat has been on hiatus for a while, and Sunday marked the first time we’ve hit them since moving into the new space, the scarcity of 12″ boxes may have something to do with it, but luckily, we have lots of bumpers and just a little bit of ingenuity. Of course, it wouldn’t be a box jump session without priming the body with some seated box jumps first.

3 x 20 Squats, 10 Spider Lunges, 20 Banded GMs, 10 Cossack Lunges, 20 Mtn Climbers, 10 Split Straddles

Strength Prep
5 x 2 Seated Box Jumps

Strength Work
8 x 3 Box Squats

Every other minute, on the minute, complete the following:
 – 10 OH Plate Sit-Ups (rest remainder of minute), and,
 – 10 Russian KB swings w/ heavy KB (rest remainder of minute).

and with that, the weekend was over! Thanks for making it an epic one everybody. The CFDC community was definitely on point this weekend, and it was a lot of fun. We’ll be back on track with programming posted the night before this week, but in the meantime, we’d love to hear from all of you who were in attendance on Saturday about your memorable moments.


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