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Tex | 18.04.2012
‘In every phenomenon the beginning remains always the most notable moment.’ ~Thomas Carlyle
SWOD:
Bench Press 5×3 @ 70% 3RM
Good Mornings
3, 3, 3, 3, 3
DWOD:
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
KB Swings 2 pood
Sprint 40 yards
Start with 10 Kettle Bell Swings. Sprint 40 yards. Perform 9 Kettle Bell Swings. Sprint 40 yards. Perform 8 Kettle Bell Swings. Sprint 40 yards…down to…1 Kettle Bell Swing. Sprint 40 yards.
Post loads and times to comments.
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Happy Birthday CrossFit Dupont!
First off, thank you everyone! Only reason we are still able to do what we are doing is because of everyone involved from athletes to our coaches, even Graham. This program has grown dramatically over the past 12 months. In the beginning it was just Vaughan and I in the 7:15am class, and if he didn’t show up in the mornings, I knew I would finally have one person in our evening classes. People began to test the Dupont waters from CFBalance, then every once in awhile someone would move into the area from a different CrossFit box, and gradually a new face or two would work through foundations until we finally began to have GROUP classes. Don’t get me wrong, personal training each member was a great opportunity to really get to know the athletes I was working with, but yelling a group is a lot more fun, trust me. Mark, Graham and Devin gave this opportunity and complete control over everything, except the logo, and I am very grateful they trusted a 25 year old with all this.
The approach I took to beginning CFDupont was inspired by several great coaches I admire, some sport, some strength and conditioning, some both. Pete Carroll of ,USC football fame, based his coaching philosophy off of a Jerry Garcia quote, “You do not merely want to be considered just the best of the best. You want to be considered the only ones who do what you do.” I began with this, ‘I don’t want to be the best CrossFit gym in D.C., I want to be the only one training like we train.’ With this in mind, I was free to create an identity for our gym. I didn’t bother viewing other local affiliate’s sites, I only worried about what we were going to accomplish and how.
Strength and sport are our focus. Train for sport, train for life. Sport gives everyone something to work towards and compete for, and strength puts them in a position to succeed there. Sports were everything growing up and through college for me, so I understood the commitment necessary to training in order to have success and accomplish goals. Goals! We have a variety of athletes in our program; olympic weightlifters, runners, soccer players, triathletes, and a couple crossfitters; and all continue to find competitions to put their hard work to the test.
Thank you everyone, I am looking forward to the next phase of CFDupont. New athletes, a couple new coaches on staff, new equipment…maybe, and many competitions over the summer that we will be sending a swarm of SEXY Friday T’s!
20 Responses to Happy Birthday CFDupont!
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Great Birthday WOD!
Bench Press @110#
DWOD in 3:59 w/ 2 pood
Keep up the great work Tex and a big thanks to Jim and Cali for putting up with us when Tex isn’t around
SWOD: 215#
DWOD: 4 mins 23 secs w/ 2 pood (I had to look up pood btw. I’m obviously still new)
Happy birthday CFdupont
SWOD: Bench – 75# Good Mornings – 40#, 60#, 60# 70# 70#
DWOD: 3:53 w/ blue kettlebell (I’m going to start using this from now on, I have graduated)
HAPPY BIRTHDAY CF DUPONT!!
As being one of the first members here its amazing how this program has grown. Tex, Cali, and Jim have really transformed Crossfit Dupont into something that I am pround to be apart of. Keep up the hard work, keep being sexy, and avoid Cat aids (apparently this is a real thing, no joke.)
Woah! Proud not Pround.
SWOD – 65 x 5
40-60 on good mornings
DWOD – 4:30- should have eaten something this AM- felt a lil weak with that KB/sprint combo-
Happy Bday Crossfit Dupont
WElcome new coaches, Eric and Spencer, you guys are the coolest-
oh yeah and cant forget the 51# KB which is the new status quo-
no more 44# BS
Bench Press @165#
DWOD in 3:48 w/ 2 pood
Congrats on 1 year. Not suprised at how successful it is given the great people involved.
SWOD: up to 85#
DWOD: 4:33 with a silver KB
That workout was tough and I loved it even though I can’t count and had to be reminded to sprint some times.
Happy bday CFDupont! The fact that there were 10 people at the 6:15 class (and missing some regulars) shows how much you’ve grown.
Congrats Chris, Cali, Jim, and all the fun CFDupont athletes! You all rock!
SWOD: 110#
DWOD: 3:57 w/ blue kettlebell
Happy 1st Birthday! It was surprising to find out CFDupont has only been around for a year, it’s amazing to see how much has been accomplished in such a short period of time
Happy one year CFD!
Here is to many more years of kicking ass, taking names, and unicorn dreams.
SWOD- 255lbs
DWOD- 4:08 2 poodude
Bench Press @185#
DWOD in 4:33 w/ 2 pood (Very Slow!)
Happy birthday CFDupont!!!!
Bench @70% (125#)
DWOD: 32kg-4:48
Bench press @ 60#
DWOD in 4:26 with 20kg KB plus additional KB swings since I can never get the first one right!
Happy Birthday CFDupont!
SWOD:
Bench Press 5×3 @ 70% 3RM — 185#
Good Mornings3, 3, 3, 3, 3
47/67/97/117/117
DWOD:Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of: KB Swings 2 pood
Sprint 40 yards
4:32@2pood
SWOD:
Bench Press 5×3 @ 70% 3RM — 135#
Good Mornings 3-3-3,-3-3
45-65-75-95-95
DWOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of: KB Swings 2 poods
Sprint 40 yards
3:46
Happy Birthday, CF Dupont. Funny story: The first time Tex subbed for Danielle at Thomas Circle, I was like, what’s up with the serious guy? He scares me, looks ready to punch someone. And here we are more than a year later, all laughter, unicorns, and strength! Well done, team, and congrats on building a kickass CF community.
Benched at 165 – good morning up to 95
DWOD with 2 pood in 3:58
I still get serious. Just only FTC’ing in the CFDupont Strength Coop with Cali.
SWOD
BP 135#
GM 45-65-75-75-85
DWOD
2 pood 4:03
Congrats on one year!!
Happy birthday.
SWOD: 135×2 185×3
DWOD: 4:49 w/ 2 pood or as I like to call it: half of me.