Summer heat in full effect! Time to work hard and fast, get done and out of the gym!

Workout was a spinoff of Fight Gone Bad, same format but with two substitutions: SDHP replaced by Hang Power Clean (props to Robb Wolf for that idea) and the rower subbed out for Double Unders. Now, I am not a big SDHP fan, and think this option is much better. I do love the rower, but DUs presented a pretty good challenge (although a score shifter for sure). Thoughts?

Also, great to have Francis back in class, and Semaje who just did the level 1 Cert, and will be training with us until he is stationed in Germany in the fall.

Finally, a few pics from the games: Glory Dawson from BWI (placed 22nd overall), and Danielle who represented DC so well, and finished 37th. Also, Jeff T and Maggie from Fairfax with Kyle Maynard.

CrossFit Games 2009 Affiliate Competition...next year we will be there!
(photo courtesy of CrossFit.com)

Thanks again to Alex and Steve for providing excellent coaching and brutal workouts while I was off in Cali.

Tuesdays workout was formatted to be a team WoD similar to the affiliate competition in Aromas. Teams of either 3 or 4 were to complete all reps of an exercise before moving on. How the reps were split up was up to them, so for once you could actually get away with working your strengths.

[exercise ( team of 3 reps/ team of 4 reps)]
Thrusters (75/100)
Situps (200/250)
Squat cleans (75/100)
Burpees (100/125)
Deadlifts (100/125)
Pullups (100/125)
Squats (250/300)

In honor of the games going on in Aromas this weekend, Steve O. cooked up CFDC's second annual (unofficial) games!


In 15 minutes, complete each of the four workouts as quickly as possible. There was 5 minutes dedicated to rest in between each set of 15 minutes. The Events:

All participant names are listed on the second board.

Everyone was allowed to chose the order of their workouts and scaled the loads as needed. And no, that's not a 4-mile run, that's "#4. Mile Run."





To say that was "a lot of work" would land me a big slap across the face because it's such an understatement. Excellent work in managing the workouts this morning!







We have a really good, hard working group. So how about that Crossfit Affiliate Cup in 2010? Start preparing for it and saving up money to go to Aromas next summer!! We're going to TRY and make this happen!

CFDC GAMES 2009 RESULTS!!!!



Big thanks to Reggie (& Sara right?) for figuring out the total times! The Male Champ was Salty Hat and the Female Champ was Steph!

And I'm sure Steve O. said this, but be sure to get a lot of rest, a lot of stretching and a lot of hydrating in. That was one hell of a class and your body deserves some quality recovery.

Tuesday Tom should be back to lead class and share some Games stories while he's at it.

Photo credit: crossfit.com

Let the Games Begin!

Today marks the beginning of the individual (not affiliate) portion of the games. Be sure to send some good vibes to Blair and Danielle! The 5 workouts for the first day are (straight from the game's website):

Event 1 - The Run
The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete's time will be electronically determined by a chip given to the athlete prior to the race.

Watch Dave Castro do the run here (links directly to wmv).

Event 2 - The Deadlift
Heaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.

*note: I believe there's a total of 20 bars lined up for the event. That's a lot of heavy lifting*

Event 3 - The Sandbag Hill Sprint
The men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100' in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.

Event 4 - Row / Hammer Stake
Row 500m
Hammer a 4' metal stake into specially prepared, evenly compacted ground (women use a 3' stake)
Row 500m
Details and standards will be given to the athletes on Saturday afternoon.

Event 5 - The Couplet
The two exercises are wallball and barbell snatch. UPDATE: 3 Rounds of 30 Wall Ball Shots and Hang Squat Snatches.

Source: http://games2009.crossfit.com

The first round of eliminations happens after Event 2.

For continued updates, hit up the Games website

EDIT: Hit up the twitter site for updates instead: Road to the Games

Post any thoughts, CFDC affiliate group plans, or Tom B. sightings to comments.

Before class. Not sure but this looks like the calm before the storm. Or it could be someone testing out my camera. Who knows.

Alex led the way Thursday!!

Warm-up:

Run 10 times around the court (light run)

Joint mobility work (shoulder circles, chain breakers, and hip rotations)

3 Rounds of:
10 push-ups
10 squats
10 burpees

Class was split into two groups for the workout portion. One group started on the workout in the nice, cool training studio while the other group tackled the court workout.

TRAINING STUDIO WORKOUT


Complete 50 reps of each of the following:

KB Swings
Pull-ups
Thrusters @ 40#
Sit-ups

COURT WORKOUT


Complete 50 reps of each of the following:

Wall Ball Shots
Sand Bag pull (5x down & back)
Tire Flips
Sand Bag push (5x down & back)

There was a 15 minute time limit for each workout!




I believe Alex may have overestimated our abilities. How many folks were able to finish at least one of the workouts in the time allotted??

CFDC finally getting their jollies off with some tire flips, woot!

Post what you did (or didn't) and what you used to comments!!!

I'm not sure what Reggies is doing...Getting that CFer's high?

CF GAMES!!!

So, any thoughts on the events posted so far? There's one hell of a trail run and some serious deadlifting so far. Keep your eyes on the CF games website (here) throughout the weekend for all events and updates. And maybe we'll see Tom in some of the pics and videos like last year.

You know this photo does not belong to YoursTruly. Credit goes to crossfit.com!

Find the CFDCer!

PS - there will be some certs happening near us. One will be at CF Fairfax in late October and the other will be at CF Montclair up in NJ. More info here!


Alex was in charge of class Tuesday and you know that means there was running! Class warmed up with 3 rounds of 100 skips (jump rope), 10 squats, 10 dive-bomber push-ups and 10 scorpions.

Workout! Complete the following for time:

30 Front Squats (95#m/65#w)
30 Back Extensions
30 Sit-ups
Block Run!!

20 Front Squats
20 Back Extensions
20 Sit-ups
Block Run!!

10 Front Squats
10 Back Extensions
10 Sit-ups
Block Run!!

Sub for running was rowing.






Back extensions were either done on the GHD or on the ground (Supermans). I saw a lot of the guys hitting the GHD though! Maybe the ladies can get on the GHD action next time?

And Alex was nice enough to keep track of time, so you guys are spared from posting anything to comments...although you can post your loads!


Alex will be leading class again Thursday so be ready! I still have scars from the last time he led a Thursday class!

Great work as always!

Tom will be away for the next week but classes are still on! The blog will be hijacked by YoursTruly (aka Maiko D.) until Tom returns.

Today class was led by none other than Steve O.!



Warm-up: 5 Rounds of Cindy

In case you don't remember, that means 5 pull-ups, 10 push-ups, and 15 squats. Check out Maiko H., who got her first kipping pull-up this week if I remember correctly. I think she has the record for getting her kipping pull-up, isn't the average like 6 months??


Strength Work: Deadlifts


Deadlifts, one of CFDC's favorite lifts. Today the class worked 5x3 (five sets of 3 reps). Any new 3RMs today? Any new DL PRs? And speaking of CFDC's favorite lifts, what are the other favorite lifts among the group?

No way you could do 3 @ 215# huh?

Workout: Another messed up and yet simple workout.

100 Thrusters for time.

Yup, the workout was to complete 100 thrusters for time. There's a catch of course. At the start of each minute you have to knock out 3 burpees.

If it took you 17 minutes to do 100 thrusters for example, you suffered through 51 burpees.

Just 'cause I haven't had new additions to my "Tom doing Thrusters" collection.

Goodness! Forever-Zoning Reggie showing off the results of some hard work and clean living (eating)!

The ladies working it! Nice Thrusters!

Great job working through one nasty workout. If your scores aren't on the board, please post them to comments! Get some rest and be ready for Tuesday when another guest instructor will lead class!