Friday, May 26, 2017

Written by Danielle Dionne on . Posted in WODs

Just a reminder about this weekend’s schedule: Saturday 10am Murph followed by 11am Gymnastics and no classes on both Sunday and Monday (the CF Space will be open for your use)

WOD for Friday:

Work up to a heavy single using the following reps to go up in weight incrementally:

Squat Clean


Split Jerk


*Use racks

Post weight for above.

Best of luck to Zoe!

Written by Danielle Dionne on . Posted in WODs

Wishing best of luck to Zoe Pond-McPherson this weekend as she takes on the Asia Regionals in Australia this weekend!

Zoe started training with us several years ago and moved to the Philippines the past two years.  She competed under Asia and earned a qualifying spot last year and this year placing second!  Since Zoe has been back, she has been training hard and coaching both at Thomas Circle and Glover Park!
We all missed her very much and are very excited to keep up with her this weekend!
You can catch Zoe’s event on
Best of luck Zoe!

Murph this Saturday!

Written by Danielle Dionne on . Posted in WODs

Join us for Murph this Saturday at 10am (Gymnastics at 11am to follow)
This is an annual workout that tests your mental game based on the reps and the duration. Remind yourselves that we are doing this to honor those that have given their lives for our freedom and values. Keep on moving and embrace the fact that this will be uncomfortable, but nothing compared to what these men experienced and their sacrifice.
Let’s honor them together!
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
*This is a high rep workout and if you are newer to the program, I encourage you all to scale! Consider scaling reps anywhere from:
30-50 Pull-ups
75-100 Push-ups
100-200 Air
If you are unable to run, don’t be discouraged and we can sub in the assault bike or rower!

Thursday, May 25, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:  An aerobic workout today!

“Death by Rowing/Box Jumps”

Minute 1- 200/175m Row*

Minute 2- 2 Box Jumps (24/20in)

…Increase by 2 reps each round on box jumps until you can no longer get these in the minute

*Scale row to finish in under 45 seconds

Then…3 sets:

1 minute- D-Ball Hug/Hold

1 minute- Plank

1 minute- Rest

Record final round/reps.

Wednesday, May 24, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday: Some gymnastics mixed in with a moderate barbell!

Complete for time:

Partner WOD: (one person works, other rests)

100 Ring Dips

30 Power Snatches (155/105lbs)

100 Toes to Bar

Ring Dips- Subs include bench dips/box dips

Toes to Bar- Subs include: V-ups, lower rep GHD Sit-ups

Other scaling options include reducing above reps

The reps end up being about 50 Ring Dips/50 Toes to Bar (be careful with your hands on toes to bar especially if you plan on coming Saturday)

Score is time.

Post Workout Meal…

Written by Danielle Dionne on . Posted in WODs

Post workout meal- Several of you have asked me about this and wanted to pass along….
For those of you looking to make some changes in your nutrition and who are here grinding daily through workouts the post workout meal is sometimes overlooked. Many times we just overlook the prepping that goes into it or not picking the right things.
After I train in the morning I eat the following like clock work….
-4 egg whites
-roughly two servings of oatmeal (one cup- around 55-60 grams of carbs)
-one slice of bacon- ½ serving of fat (important to keep this low- around 5 grams of fat)
Generally we are looking for:
*post healthy carbs (depending on goals- if you are looking to lose bodyfat and the workout/volume this may be lower around 25-30 grams compared to my two servings). Healthy carbs includes: oatmeal, fruit, rice, sweet potatoes (I usually do oatmeal, low carb tortillas, or sweet potatoes)
*protein- around 2- 4ounces roughly (any lean sources egg whites, chicken breast, turkey breast, any fish, meat 90% or leaner
*fat- really low (if you have an whole egg that is sufficient)
Most important part is to have this planned and on deck. I find that I grab a protein bar when I’m on the goal, but find this isn’t as filling or ideal to the above macros.

Tuesday, May 22, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday:

Prep- Compliments of CrossFit Master’s Competitors Training:

3 sets (not for time):

8/leg Suitcase Deadlifts- prime our posterior chain and mid-line.  Think symmetry throughout this movement.

8 /leg Step up with KB in front rack- Glute and hamstring activation

4 Barbell Rollouts





Core: 3 sets:

25 Hollow Rocks

25 Glute Bridges

10-20 Second L-sit (from Bar)

25 Supermans


Written by Danielle Dionne on . Posted in WODs

10am “Murph”- we will be running this special Memorial Day workout at 10am. This can potentially be a long one! It may stretch beyond the hour class, but everyone should be finishing up by 11:15am.
11am- Gymnastics with Kaitlin
Sunday/Monday- NO CROSSFIT CLASSES. The space will still be open for those of you looking to get in a workout based on the gym’s hours.
Thomas Circle will be running Murph on Saturday at 9, 10, and 11am. Foggy Bottom will be running Murph on Monday both at 9:30 and 11am. All are welcome to join at any of the locations for the workout!

Monday, May 22, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

Complete 3 rounds for time:

50 Double-unders

15 DB Hang Power Cleans (50/35lbs)

50 Double-unders

15 DB Push Press

Core work: Side Plank Work Progressions: 3 sets of below:

30-60 Seconds/side- Side Plank (if you can comfortably hold this up to a minute each side do below)

10-12 reps/side- Side Plank with Leg lift up 10-12 Reps (if you can do this with ease do below)

3-5 repetitions/side- Run and Roll- Side Plank on elbow- Lift your pelvis from the ground and separate your knees.With your arm pointed in the air, rotate your arm underneath your body as far as possible.

Record time and weight.

Saturday, May 20, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday:

“Regionals Event 1”

For time, wearing a weight vest:
1,200-m run*
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

This will be down to R street and back.

Time cap for classes: 40 minutes

Friday, May 18, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Friday:

Complete 5 sets of the following: 3 minutes:(hard sprints!)

3 Power Cleans (225/155lbs)*

6 Burpee Box Jumps (30/24ins)

Max Calories on the Row or Assault Bike

-3 minutes rest-

*Sub is 12 KB Swings if looking to make it a lighter conditioning piece without load and if you are newer to our program.

Thursday, May 18, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Thursday:

Mobility/Activation Work

Turkish Get-ups (pick a weight to move consistently for 5 minutes)- using these today a shoulder stability endurance exercise; opportunity to play with a Bottom’s up Turkish get-up

Complete for time:

100 Double-unders*

100 Shoulder to Overhead (105/75lbs)

100 Double-unders

*Scaling options include: reducing reps, assault bike for 40/30 Calories, Burpees (depending on your training days soo far this week).

Score is time.


Wednesday, May 17, 2017

Written by Danielle Dionne on . Posted in WODs

Meeting spot is TownHall around 6:30pm. Based on Regional team training I will not be there, but hope you all can connect!
Geoff guarantees a cake!

WOD for Wednesday: Squat Day* Week 3






Tuesday, May 16, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Tuesday:

Conditioning Mash-up:

6 rounds of the following:

40 Seconds Row for Calories

20 Seconds Rest

40 Seconds Burpees

20 Seconds Rest

40 Seconds D-Ball Ground to Shoulder (Choose a weight you can move for duration)

20 Seconds Rest

Track total reps of each.