CrossFit Dupont Washington D.C.

Friday 5.24.13

JJ — Fri, 24 May 2013 04:45:09 +0000

^^ From CFHQ regionals, made me laugh …tehehe

ANNOUNCEMENTS!!!! NO CLASSES SATURDAY-MONDAY!!!! ENJOY The holiday weekend!! REST REST REST RELAX AND ENJOY!!!!

Starting 6/1/13 there will be a schedule shift, evening times will change and thre will be an addition of classes STARTING 6/1/13 MONDAY JUNE 1st!!!

Today: No strength, instead just: 15 min time cap, Come in, warm up and get started ASAP, take your time on each rep, use a heavier load and work slower.

5 rds: 165/105

5 Barbell roll-outs from knees

5 power cleans (1 from ground 4 from hang)

5 front squats

5 push press

after 5 rds: Finish with 20 wall balls 20/14, yes, 14# ladies (we have them now)

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Thursday 5.23.13

JJ — Thu, 23 May 2013 01:59:21 +0000

TH:

SWOD: Dead lifts 4 set x 7 reps M< 315 W <225

WOD: Plyo work (upper extremity)

2 rds:

Seated wall ball tosses x 20

Rest <,= 1min

Plyo push ups x 20

Rest<,= 1 min

*metcon: Sweatcon

500m row

50 barbell thrusters

250m row

25 barbell thrusters

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Wednesday 5.22.13

JJ — Wed, 22 May 2013 00:00:13 +0000

Wed:

TALL sqt snatch M<95 W<65

WOD:

50 DB/KB G2O HEAVY (80/70/50 etc…)

500 m row

100 sit ups

I havn’t heard many complaints of posterior knee pain form squatting, most of them are said to be lateral, and I think that is because we naturally allow (from learning) the toes to turn out from generated external hip rotation. If you find keeping your toes forward an issue and you are resisting the turn out torque, please refer to these videos as to why NOT to continue such a habit. Also, some DIY treatment and prevention for any posterior related issues of the knee. Enjoy!

Click here to view the embedded video.

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Tuesday 5.21.13

JJ — Tue, 21 May 2013 00:00:14 +0000

Tu:

SWOD:

BS 5×5 for beginners and 5-3-2-2-1-1-1 for advanced;

Pull-ups 5x(5-10)

WOD:

Rings work: More on stabilization and dips. Create a 5-7 set 2-3 rep scale.

*Strong Metcon: 2 rds 75/50 each arm

DB farmers carry block

DB box step ups x10 (5 ea leg)

*Sweat Metcon:

4 block runs; 40 kbs swings 50/35

2 block runs; 20 kbs swings

POWER SUPPLY INTERESTED LINK!!!! click and fill out if you guys are interested in getting some awesome healthy food in our gym!

http://dc.mypowersupply.com/psinterest

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Monday 5.20.13

JJ — Mon, 20 May 2013 02:37:30 +0000

Strong showing this Saturday!!!! For this weeks Program CLICK HERE 5.20.13 PDF

MON:

SWOD: 6sets x 3reps

WOD: 3 mins: 1 min transition x 2 rds

-Max cal row

-Max ninja get ups (45/25) EMOM10 plate squats

- Db thrusters 50/30 EMOM 5 tuck jumps

PLEASE reach out to your coaches on class time preferences, what works for you, doesn’t work for you etc… There is a push for the 530/630/730 PM evening class shift. If this happens, there WILL be a 16 person cap for the 630 class. You WILL be required to pre-register on MindBody and there will be 4 stand by spots in case some people do not show. Also, thoughts on a 12pm class instead of the 915? please email JJ and or reach out to your coaches!

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Friday 5.17.13

JJ — Fri, 17 May 2013 02:41:55 +0000

Fri:

OPEN FORMAT/Make up-

Skill: Muscle up progression

*Metcon:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20
30 Wall ball shots, 20/12

ATTENTION!!!

POOL PARTY THIS WEEKEND! REMINDER FOR TONIGHT and SATURDAY- Come out to support our greater Balance Gym community as we grow and are celebrating the grand opening of CrossFit Foggy Bottom (2401 M Street). Check out for the weekend schedule here! Happy Hour tonight from 5:30-9pm (Tequila and Paleo tasting). Gymnastic Tutorial this Saturday (12:30-1:15pm) followed by Brunch and pool party! Now all crossfitters will have an excuse to rip your shirts off! Show off those pre-summer muscles!

As JessChong would say … “pool season!!!”

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JJ — Thu, 16 May 2013 00:00:50 +0000

TH:

SWOD: Front Squats 5×5

WOD:

Weighted Pull-ups x2s

*metcon:

50 plate G20 45/35

Plate block run

25 plate G20

Plate block run

25 burpees

Fun Facts:

Halil Mutlu five World championships, nine European championships and more than 20 world records at 52 kg (115 lb), 54 kg (119 lb) and 56 kg (123 lb) combined.

Zulfiya Chinshanlo (female) 53kg Body Weight with a 130 kg CnJ (116lbs and 285 lb CnJ) WOW

Kazakhstan 4 athletes, 4 gold medals in London 2012 olympics.

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Wednesday 5.15.13

JJ — Wed, 15 May 2013 03:42:59 +0000

Everyone- Please thank coach Oconnell AKA the tripstanator aka the tripster aka Atrip Down memory lane aka Trip to my lu aka calvin Trip…. for cleaning the and organizing it wonderfully! please every one do their share in trying to maintain this clean space.

Wed:

Muscle snatches x20 mins

WOD:

4rds:

10 DB snatches each arm 50/30

50 sit ups

then after 4 rounds finish with:

2 min hollow rock

Looking for the next step in the handstand progression?

Click here to view the embedded video.

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Tuesday 5.14.13

JJ — Tue, 14 May 2013 00:00:37 +0000

Tu:

SWOD: BS 5×5; Pull-ups 5x(5-10)

WOD:

Rings work: More on stabilization and dips. Create a 5-7 set 2-3 rep scale.

*Metcon: row sprints

3x 500m sprint with recovery rest

4x 250m sprints with recovery rest

This is amazing

Click here to view the embedded video.

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Monday 5.13.13

JJ — Mon, 13 May 2013 00:00:15 +0000

Jungle cats- This weeks program CLICK HERE 5.13.13

We are growing at an exponential pace and again I attribute it to you guys. Your ability to create community, welcome others, and build a solid, organic CrossFit program has really made my job easy and enjoyable, and for that, I thank you!

Each weekend from now until June/sometime/2013 we have packed foundations classes so be on the look out for new faces daily. No worries, I will continue to juggle the size of the classes and develop balanced programming for each and all. Please post, share, and like the CF Dupont FB page. I will try to actively update it with pictures and videos from class weekly. We ARE undergoing changes to make our CF Glover Park-ness known and heard via a new blog and fb Page soon, so lets approach the change with a full head of steam.

Also- be on the look out for a power supply feeler link coming soon. As mentioned before, Power supply will offer healthy prepared meals for pick up at out location. When I get the feeler link I will post to daily on our FB page and the blog.

Keep up the good work, you make coach proud!

-JJ

MON:

SWOD: OHS: 10 single 7 sec pause OHS

WOD:

21-15-9

-Front Squats 135/95

-Barbell elevated push ups

And

21-15-9

-HSPU

-Wall balls 20/12

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