District CrossFit posted on Facebook
DCF Oly Classes are self study till next week. Workouts will be written on the board but you’re on your own till Monday. No need to sign in.
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Thanks everyone for filling out the survey! We got way more responses than we thought. For the record: we will not be getting rid of the Assault Bikes despite many, many requests. And congrats to Monica Bansal for winning the $50!
Tight ankles are an absolute killer for mobility requirements of the quick lifts. If you have tight ankles your dip is screwed from the ground up (literally). Stop lifitng in oly shoes ALL the time and make your ankles do more work to get better. This is a quick bang for your buck drill to loosen the capsules in the ankle. Learn more tips and tricks at @codyburgener and @coachkillion Oly/Mobility Seminar 3/13: http://ow.ly/Ybtuy #crossfitopen2016 #crossfitopen #PRs #PR #dcfitness #cleans #snatch #pendlay #barpath #pulls #oly #speed #usaweightlifting #power #usaw #barislife #olympiclifts #olystrong #progress #olympicweightlifting #womenwholift #fitlife #mobility #dcfitness #crossfit
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On your next trip to the grocery store try to stick to the outer perimeter of the store. http://www.alisocrossfit.com/5-simple-steps-to-eating-healthier/
WOD: 10/25/16 1. Every 1 min for 20 mins, alternating between: 15/12 Row (calories)s 10 Burpees Run, 200 m 50 Double Unders 2. ROM WOD (15 MINS) 3. 3 rounds for time of: Run, 200 m 30 GHD Sit-ups 4. CASH OUT: For Time: Single Hanging L-Sit for as long as you can.
HANG SNATCH: 2 - 2 - 2 - 2 - 2 then EMOM for 10 min of: even min: 5 Back Squats odd min: 1 rope climb then AMRAP in 12 min of: 5 Muscle-ups or 10 Pull-ups & 5 dips) 10 (5/5) Kettlebell Snatches (53/35) 200 m Run http://crossfit323.com/2016/10/23/workout-of-the-day-sunday-102316
"FILTHY FIFTY" For Time: 50 Box Jumps (24"/18") 50 Jumping Pull-ups 50 Kettlebell Swings - American (53/35) 50 Walking Lunges 50 Knees-to-elbows 50 Push Press (45/33) 50 Back Extensions 50 Wall Ball (20/14) 50 Burpees 50 Double-unders http://crossfit323.com/2016/10/22/workout-of-the-day-saturday-102216
Today's video was inspired by a recent piece written by Rob Wilson. Although we've been speaking into this for years here at the gym sometimes it just takes a colleague to make you take a sit and go, "What he said..." Thank you Rob for your incredible article, ability to communicate, and helping the rest of us level up our consciousness as it relates to working out. [ 52 more words ] http://crossfitla.com/conscious-dosing-medicine-vs-toxin/
Monday, October 24 - http://www.vaultcrossfit.com/2016/10/monday-october-24/
WOD for Monday 10/24: Warm Up: 3 Rds/10 reps ea: Squats, Ring Rows, Sit Ups, Push Ups - Then Power Clean Drills w/ a Bar (5 each): Fr Squat, Dip-Shrug, Muscle Clean, HPC, Pwr Clean, Bk Sq, Goodmornings Mobility : 2x10 X-Band Walks each direction Strength - Back Squats: 5@75%, 3 @85%, 1+ @95%. Work up to 75%. Based on 90% of 1RM Metcon - 9 min AMRAP 1 Power Clean (135/95) (155/105) 1 Front Squat 1 S20H *Add one rep to all each round Accessory: 50-100 Banded Leg Curls and 3 x 10 Abs with plate switch
Women’s Novice Session Results 1. Stephanie Whitmore- Northwest Iron 2. Laramie Eckerdt- Waypoint CrossFit 3. Kylie Cason- Foundation 4. Jilda Lamb- Northwest Iron 5. Amber Jensen- Kitsap CrossFit 6. Hanna Benkart- CrossFit RE 7. Holly Gorman- Northwest Iron 8. Alissa Wood- Northwest Iron 9. Ramona Ramirez- East Coast Gold 10. Melissa Waud- Calpians 11. Alison Jeffers- Waypoint CrossFit 12. Jess Kimball- Trident 13. Shaundra Johnson- Trident 14. Chelsea McCauley- Northwest Iron 15. Krist Frost- Northwest Iron 16. Angela Cannon 17. Brianna Sweet- Waypoint CrossFit 18. Shana Menlove- CrossFit ThunderRidge 19. Lisa Green- Level 4 CropssFit 20. Alina Dziembowski- East Coast Gold 21. Jessica Ferguson- Industrious 22. Jessi Cox- Waypoint CrossFit 23. Kathleen Groth- East Coast Gold Men’s Novice Session Results 1. Ryan Crisostomo 2. Michael Hirsch- CrossFit NXNW 3. Tim Shield 4. Andrew Bueno- Foundation 5. Travis Muraoka- Trident 6. Seamus Hanley- 360 Barbell 7. Craig Orwin- Dungeon Fitness 8. Rocco Settonni 9. Jon Acevedo- Trident 10. Kris Trimble- Victory City CrossFit 11. Ryan Miller- Victory City CrossFit 12. James Daws- Bayonet Barbell 13. Richard Barnes- Trident 14. Tosh McAfee- Trident 15. Ben Stoebner- Sasquatch 16. Kelley Milligan- Town 17. Thaddeus- PR Weightlifting 18. Zach Kilcer- Level 4 19. Duc Luong- Calpians 20. Zachary Wright- Trident 21. William Narvaez III- Trident 22. Layton Randahl- Trident 23. Joshua Mullins- 360 Barbell
Friday 10.21.16 WOD EMOM 20 mins, alternating: Min 1 - Shuttle Run 50 ft down and back x 6-8 reps Min 2 - 5-7 Muscle Ups Min 3 - 30-50 Double-Unders Min 4 - 8-12 Strict Handstand Push Ups Photo: Nicole's Overhead Squat is so legit!! She moves very well and she takes pride in doing it right every time and doesn't worry how much weight is on that bar!! Well at least most of the time :) we love you Nicole!!! Thanks for making this place better!! Cheers to Friday!!