WOD 6/29/15

Front Squat (add 10# to former 1RM)
4×3 @ 80%
After completion, then…
2×6 Split Squat


Power Clean (135/95)
Wall Ball (20/14)



Week of 6/29 – 7/4


Have no fear, the email this week will be much more pithy than the tome I wrote last week for everybody 🙂 However, I feel compelled to say that I went to see the new Pixar film “Inside Out” this weekend and it was marvelous. If you haven’t seen it yet, it will be well worth your while.

On another note, our new schedule begins this week! As a reminder, here it is:

Monday, Wednesday, Friday

8am — 12pm — 4pm (Open Gym) — 5pm

Tuesday, Thursday

6:30am — 8am — 12pm — 4pm (Teens Class) — 5pm

7:30am (Club Barbell) — 8:30am (Team WOD)

** Also, there will be no evening classes this upcoming Friday (7/3) and no class this Saturday (7/4) for Independence Day **

It’s going to be hot this week, and as a reminder, please don’t forget to properly hydrate before coming to class. The general rule of thumb is to try and get all your drinking in 2 hours before working out.

Lastly, Carissa and Abby went to a CrossFit Certification course this weekend, so if you see them, make sure to pester them and ask how awesome the weekend was 🙂

Please feel free to reach out with any questions!


WOD 6/26/15

Front Squat (add 10# to old 1RM)
4×3 @ 75%
Followed By . . .
2 Rounds: 5 Split Squat on each leg


For Time:
50 Burpee
40 Box Jumps (24/20)
30 Clean and Jerk (115/75)



WOD 6/25/15

Pendlay Row
5×3 (heavier than last week)


8 min EMOM
– Overhead Squats


– L Hang
– Pushup
– Shuttle Sprints

Week of 6/22 – 6/27


I hope everybody has had a great weekend! DC has been fantastic so far . . . and I’m going to the Smithsonian tomorrow! I cannot wait for that. If I end up not returning till the end of next week, a good place to start looking would be in the exhibits 🙂

I have a pretty big announcement this week. Some you may not like it, and for that I’m sorry. But please know this has been mulling this over for several months now, and after the studying I’ve been doing, I truly feel this is for the best. Specifically, I’m instituting standards for particular movements, prerequisites if you will. These are specific standards of less complex movements before more advanced movements will be allowed to be done in class. You may continue to practice on the side (open gym, before class, after class) but during the WOD, unless the prerequisite standards have been met, the advanced movement will not be allowed.

The reason for these prerequisites is safety. The first goal in any and all workout regimens is to reduce the likelihood of future injuries. Everything else follows this maxim. I feel personally responsible for all injuries that occur in the gym, whether they be minor tweaks or something more. By instituting these standards, hopefully we can eventually reduce the injuries to zero.

A common example of these new standards are box jumps. One should not attempt to jump on a 30” box unless they’re able to jump on a 24” box. The reason? Safety. And pain. Banging your shins against the box just plain hurts!

The new standards are as follows (and there’s only a couple, so bear with me):

– First, kipping pullups will not be allowed until you can complete 6 dead hang strict pullups OR a legless rope climb up and down the rope. I want you to be able to control your own body weight before you use momentum to do so. The shoulder girdle is a tricky area—there’s a lot going on there. And generally speaking the more range of motion a joint has the higher the prevalence for injury. Once strength has been sufficiently been developed, kip away! But before then, I think long-term the risk for injury isn’t worth the reward.

– Second, muscle ups shouldn’t be attempted until you can complete six strict chest to bar pullups and six strict ring dips. I know these don’t come up often (if ever) but for those of you who are close, these are standards to work towards.

– Third, the Olympic Lifts. Unless you can front squat (in case of a clean) or overhead squat (in case of a snatch) your particular attempt, the lift shouldn’t be attempted. For example, if you have a Front Squat of 200# and you’re attempting a Squat Clean of 210#, this generally isn’t a good idea. The rule of thumb is that you should be able to squat at least (hopefully more) what you’re attempting to lift. I think that makes a lot of sense for most people.

– Lastly, pushups from your toes (commonly referred to as “manly pushups”) are only going to be allowed during a WOD if you can complete 15 pushups from your knees (commonly known as “lady pushups”). The reason for this is twofold: one, if the underlying strength isn’t there then form will be comprised, and two, improper form puts a lot more stress on your shoulder than is necessary. With all the pushing we do in CrossFit, those shoulders need to stay healthy.

I know this is a lot! I’m sorry for that. But please please know that I truly have only your best intentions at heart. I want you all to live long and happy and healthy lives, and I believe with all my soul that CrossFit is one of many tools that allows you to do that. If you disagree with me on this, please feel free to reach out either after class or through email.

Sorry for the long email! Remember that our 6:30am and 7:30am classes for Monday are canceled just for this week. Can’t wait to see everybody Wednesday!



WOD 6/23/15

“Long WOD”

8 min AMRAP
8 Front Squat (95/65)
8 T2B

Immediately after . . .
800m RUN

@ 14 min mark begin . . .
8 min AMRAP
8 Pullups
8 Barbell Thruster

WOD 6/22/15

Push Press
4×3 @ 75%
1 @ 85%


8 min EMOM
2 Hang Clean (145/95)


5 min AMRAP
5 Box Jump (30/24)
20 Air Squat
10 KB Swing (53/35)

WOD 6/19/15

Good Mornings


Every 60 seconds until failure:

5 T2B
1 Squat Clean (135/95)

* Every round increase by 1 Squat Clean until failure *

* Example–Round two includes 5 T2B, 2 Squat Clean. Round three includes 5 T2B, 3 Squat Clean. Etc… *