Saturday, November 30, 2013

Sunday, December 1

Sadly, it's December 1st, and that means this is our last post on Blogger. 
All future posts can be found on our website blog!

Hall to wall inchworm;
3 Rounds of
30 jumping jacks
10 superman
10 alt samson lunges
10 hips to wall
10 dead bugs

Strength (Time cap of 40 Min)
Good Morning
Alternate between the following exercises after each set of GMs:
A) near max prone hollow hold (after rounds 1,3,5,7)
B) 20 windshield wipers (after rounds 2,4,6,8)
Accessory #1
10 x 2 Sumo Deadlifts at 40-50% of max effort DL
2-3 to a bar, quick rotation through the lifts; Focus on set up and lifting chest before the bar moves.

Accessory #2
3 Rounds (NFT)
5-8 KB Windmills each side

Friday, November 29, 2013

Saturday, November 30

3 rounds of
6 Spider Lunges w/ same side reach-up,
6 PVC Disclocates,
6 Sotts Press

Prep 1
As a class, ~6 pause extension w/ PVC
Concentrate on Set-Up:

  1. hips down, 
  2. shoulders back, 
  3. chest up, &
  4. bar over the base of the toes (not against the shins)

Prep 2
3 x 2 Pause Extension Hi-Pull + 4 OHS

5 x 1 Power Snatch + OHS;
5 x 1 Snatch
4 x 2 Snatch;
3 x 1
- up to 90% of max

Partner Met-Con
10->1 DB Clean & Press; then 1->10 Dumbbell Burpees
- clean and strict press (not push press);
- dumbbell burpee = chest to the floor with hands on dumbells, jump the feet up, and then stand holding the dumbbells (no jumping)

Friday, November 29

Thanks to everyone who joined us for our annual Thanksgiving Workout yesterday. Following the theme of the last two years, nearly 40 CFDCers earned their T-Giving feasts to suffer through a "Hero & a Girl" combo workout. Be sure to check out yesterday's blog post for an update of what the workout entailed.

Now then, to task at hand.

2 Rounds of
5 hanging scap retractions
10 spider lunges
10 supine scorpion
10 arm circles each direction
20 band good mornings
1 minute single leg flexion w external rotation each side
1 minute Lat/ tri stretch w band each side

3 Rounds each, Begin a round every 3 minutes:
A) Row 500 M
B) 20 Ball Slams
C) 50 Ab Mat Sit-Ups (un-anchored)
D) 20 burpees

Wednesday, November 27, 2013

Thursday, November 28 (Thanksgiving!)

Happy Thanksgiving!

In town? Need to leave the family in front of the tube for an hour or so while you get your frustrations out? Well, do we have the answer for you:

CFDC's Thanksgiving Day 
"Hero and a Girl" WOD
9:30AM on Thursday, Nov. 28th

In keeping with CrossFit DC tradition, we are hitting up our third annual Thanksgiving Hero & a Girl workout. That's one Hero workout combined with one Girl workout. Epically awfome (yee, we invented that word: awful + awesome = awfome!)

Now, of course, if we told you all what the workout is, you might, you know, magically develop an earlier dinner time. So the final workout details will be revealed upon arrival at the gym. However, we can tell you all that it's a partner workout, so you won't be alone in your suffering - you don't necessarily have to come with a partner, but feel free to coordinate amongst yourselves ahead of time.

We're planning on running the class according to a weekend schedule (read: 90minutes long), and there'll be plenty of scaling options to suit everyone. So bring an appetite for destruction so you can work up an appetite for digestion.

No more need for secrecy now!

1min Jumping Jacks
1min Squats
1min Side Hops
1min Jumping Jacks
5 Inchworm in Place
10 Prone Calf Raises (plank position)
10 Scorpions
10 Spider Lunges
10 Supermans
10 X-Body Spider Lunges
10 Dolphin Push-Ups

The Hero:
"Jack" = 20min AMRAP of 10x115 pound Push Press, 10 KB Swings, 10 Box Jumps
1 person working at a time, with each partner completing all reps of each exercise before the group moves on to the next exercise (i.e., rounds are completed as a team);
Scaling & Wt Options:
  • PP = M:115 (95 / 75); W: 78 (63 / 45)
  • KB (American Standard) = M: 24kg / W:16kg (Scale Up = 32 / 20; Scale Down = 20 / 12)
  • Box Ht = M: 24” / W: 20” (bounding allowed w/ approval)
5min Transition Break
Bars must be completely stripped and all weights/boxes put away before team are allowed to move on to second 20min AMRAP

The Girl(s):
"Mary" = 20min AMRAP of 5 Handstand push-ups, 10 1-legged squats, 15 Pull-ups
"Cindy" = 20min AMRAP of 5 Pull-ups, 10 Push-ups, 15 Squats
1 person working at a time, with each partner completing an entire round before the next person begins (i.e., rounds are completed as an individual);
Scaling & Wt Options:
  • To choose “Mary,” must be able to complete full ROM HSPU (no stacked ab-mats, but kipping allowed) & have unassisted pistols (no assistance from an upright; weights for counter balance allowed)
  • Pull-Ups: Kipping, Strict & Band Assisted (no kipping with bands), Ring Rows
Somebody get Steve O. some turkey, STAT!

Tuesday, November 26, 2013

Wednesday, November 27

Evening classes for tonight (Wed., Nov. 27th) have been cancelled;
to get your workout in, join us for the 6am, 7am, or Noon class!

2 rounds of
10 Samson Lunge, 5 OH Band Pull-Aparts, 5 Pause Squats, 5 Band Pull-Aparts, 2 Wall Walks

2 x 3 Hang Clean Hi-Pull + 2 Hang Power Clean + 1 Strict Press

4 x 2 Cleans + 2 Jerks;
4 x 2 Cleans + 1 Jerk
- up to 90% of max C&J
- jerks may be power or split

4 x 4 Elevated Clean Extension
- up to 100% of max clean; may increase elevation each set, BUT only if able maintain hip position (i.e., hips don't rise early)

Monday, November 25, 2013

Tuesday, November 26

2 Rounds of
10 Lunge-n-Twist
10 Push-Ups
10 Supine Scorpion
10 Spider Lunge with Same Side Reach-Up
10 Plank-to-Squat

Strength - Turkish Get Up
4-3-2-1 each side (alternate hands each rep)
 - 20 minute time cap

15 Minute EMOM, alternating between the following three exercises (i.e., 5 rounds of each):
A) 5 Ring Dips
 - Scale up to 10 ring dips (you must be able to complete 10 unbroken ring dips for all rounds, either by kipping or strict)
 - Scale down to 5 band assisted (use least assistance you can get away with
B) 10 Hollow Rocks
 - scale to 15+ second hollow hold
C) 10 single-arm DB Renegade rows (alternate hands each rep)

Sunday, November 24, 2013

Monday, November 25

3 Rounds of
5 dolphin push-ups
10 mountain climbers
15 squats


2 Rounds of
10 Arm circles each direction
10 Ankle circles each direction


Partner Bully stretch 90 seconds each person

10 Minute AMRAP
1o DB Push Press
30 Lateral Hops (over&back=1; use DBs or band as hurdle)
10 DB Push Press
30 Flutter kicks

2 Rounds (NFT) of
10 Side Bridges/side
15 Band Paloff Presses/side
20 Tube Face Pulls

Saturday, November 23, 2013

Sunday, November 24

2 Rounds of
50 jumping jacks
40 mountain climbers
30 band Good Mornings
20 squats
10 dead bugs/side


1 minute squat hold
1 minute toad squat
1 minute single leg flexion w/ ER each side
1 minute toad squat
1 minute squat hold

Back Squat - 20 Rep Max
1 x 10 w/ bar
1 x 10 @ 25%
1 x 10 @ 35%
1 x 5 @ 50%
1 x 5 @ 55%
1 x 5 @ 60%
1 x 5 @ 65%
Attempt set of 20 reps anywhere between 65-80% of your 1 RM

A true 20 rep max is as much of a gut check as there is in strength training. It is essential to maintain posture and keep tightness throughout upper back and core. Use breathing to pace your reps and brace core. A traditional approach is to take a single breath in at the top of each rep for the first 10 reps, then add a second breath (exhale, inhale, exhale, inhale and hold for squat) for reps 11-15. As you complete the last 5 reps, use a 3 breath count at the top of each rep. You must keep bar pulled tight to upper back with lats engaged.

Partner Met-Con
10 Rounds total* of
10 Single Arm DB Snatch
20 Ab Mat Situps
10 burpees

*Partners alternate exercises in order: A does Snatches, B does Sit-Ups, A does burpees (one round complete), then B does Snatches, A does Sit-Ups, B does Burpees (2 rounds complete), etc. until 10 total rounds are complete