Tex | 07.10.2012

Announcements:

*NO 6:15 and 7:15am classes today, Columbus day! But still 6 and 7pm tonight!
*Tonight will be one of CFDu’s original athlete’s last classes! Johanna has written a farewell that she would like me to share:

Hello my glittery unicorn people,

Well I really have come full circle. Last year around this time I was competing in my very first crossfit competition (the Mid Atlantic Hopper Challenge) with the most talented Eric Peterson, Katie Schmidt, JP Goshco, and Fireball Tex McQuilkin. I came out a winner that year, after only cross fitting seriously for about 3 months I proved to myself that I wasn’t half bad at this. I overcame obstacles that I never thought I would be able to overcome. It was the weekend that I fell in love with crossfit.

I didn’t think I could ever top last year’s emotions, but I did. This weekend at the 2012 Mid Atlantic Hopper I was on a euphoric high. Last year I made two goals to myself. One was to snatch 95#, (this was the team’s final weight challenge and I could barely snatch 65# at the time), two was to finish top 10.

Crossfit DC was nice enough to welcome me onto their team, and although we didn’t make top 10, we were damn close.  Of course I was sweaty palms all weekend anticipating what the work outs would be, and of course they pull snatches 135 for men and 95 for women. “Oh god” I said, even though I have gotten stronger since last year my 1 rep max was 90# and I had to do 10 reps at 95#. With a lot of coaching and cheering, I flocking did all 10 reps. They weren’t pretty, but I did it. I’ve never been so proud of myself in my life, it beat my 15 pull ups last year by a long run. This weekend was so much fun, and it has made it that much harder to leaver you all.

Crossfit Dupont has been my home since it opened its doors last year. I’ve probably clocked more hours in that gym than I care to admit. I’ve seen all your faces day in and day out, more than my non crossfitter friends or family, and I wouldn’t have had it any other way. I’ve seen Crossfit Dupont transform into a community that I have been proud to call my family. You have moved me in some way or another and I will carry you all in my heart where ever I go.

Here are some top memorable moments:

Mid Atlantic Hopper 2011 – we were all pretty bad ass

7 min of burpees

Dodgeball Tournament – where I wasn’t allowed in Russia House cause I was just TOO awesome

#OccupyStrength in Baltimore – A sea of purple dominated raw iron

Eric’s Birthday Party – Cali and I made up a game called “slap a butt” where we proceeded to slap homeless people’s butts

MFGN – Mother Fn Girls Night

Ozio

Cat Aids pool party – we were lucky to get out alive

Cali’s Bday party – Crossfat

Countless number of Paleo Potlucks where I got to know everyone a little better.

Seeing Sara B. getting stronger every class – her commitment and persistence was amazing.

Eric, Joe, Spency Pants, and Katie – <3 you all are classy ladies

Jim, Cali, and Tex – I wouldn’t have asked for any other coaches

Devon, Nikki, Marli, Sara and all the CFDU amazing women who have pushed me to work harder.

Mid Atlantic Hopper 2012 – CF Dupont CF DC and CF Balance – it was an amazing weekend.

I’ll miss you all the most when I am at my new CF gym and I make a joke about Cat Aids or shutting it down and no one is going to know what I’m talking about. I’ll just throw glitter on them and tell them to get with the program. Oh god – they are going to hate me.

I love you all and defiantly call me if you are visiting Jackson Hole.

-Johanna Miller Murphy. Miller like the beer. Murphy like the stout.

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SWOD:

Squats 3×5- add 2.5/5# from last workout

DWOD:

Perform 3 3 Minute rounds with a partner of:

Round 1:
3 Tire Flips
Sprint 1/2 Gasser
*Rest while partner is going

Round 2:
6 Dumbbell Snatch AHAP
Hollow Body Hold
*Hold while partner is snatching

Round 3:
9 Dynamic Push Ups
Active Squat Position Hold
*Hold while partner is pushing up

*Rest 1 Minute between Rounds

Post loads and reps completed to comments.