A blog post

January 20, Friday

Posted on 19 January, 2012 at 8:00 pm Written by in Uncategorized

Paleo Challenge: Day 13.  Click Here for the blog!!!

Overhead Squat
3-3-3-3-3

“Baseline”
500M Row
40 Squats
30 Situps
20 HR Pushups
10 Pullups

Level 1 Skill: Wallball/KB Swing

Battle For The Capital

Just a reminder to everybody that one week from today, District CrossFit will be hosting it’s first ever open CrossFit Competition – The Battle For The Capital.  DCF will be well represented at the event, as will the surrounding area with teams from Potomac CrossFit, Patriot CrossFit, CrossFit Balance and CrossFit Rubicon.  If you’ve never been to watch a CrossFit competition, they’re a ton of fun.  Expect 2 hours of Elite CrossFit action, halftime hilarity, paleo-libations, and a post-event celebration in downtown DC.

For more details on BFTC or to RSVP, check out the event detail on the District CrossFit FB page.  No charge for spectators, so we hope to see everybody here!

 

some comments

There are currently 20 of them
  1. Sam G 19 January 2012 at 9:34 pm permalink

    In case you were unaware…

    THe cold winds are rising…
    http://www.youtube.com/watch?v=RKsP4fi3jL0&feature=fvst

  2. Mama K 19 January 2012 at 10:33 pm permalink

    I cannot wait for this – so exciting!! And now I have a big new flat panel to watch it on.

  3. Jeff D 20 January 2012 at 7:11 am permalink

    Overhead squat: 135
    Baseline: 5:35 w/ green band

    That’s a big change from 9 minutes in June

  4. ChristianaG 20 January 2012 at 9:24 am permalink

    OHS @ 95#
    Baseline: 5:46 (500m run, baby blue band)

  5. Paul S 20 January 2012 at 9:24 am permalink

    The baseline workout was the first crossfit workout I ever did. With Andrew 1-on-1 last April. At that time it took me 9:45 with black band. What a fitness train wreck I was before DCF. Today 5:03 with a green band.

  6. Shannon 20 January 2012 at 9:48 am permalink

    Baseline: 5:24
    OHS – 95# or 100# (I forget)

  7. Amelia 20 January 2012 at 9:58 am permalink

    DCF-ers who work on the hill!

    A bunch of us are meeting for lunch today at Sweetgreen at 12:30. I sent an email to people I knew worked in the area, but thought I’d post it on here too in case I missed anyone!

  8. Brandon 20 January 2012 at 11:02 am permalink

    Amelia,

    Can’t make it today, if you do lunch in the future, let me know. I work Senate-side in Dirksen.

  9. evan L 20 January 2012 at 11:54 am permalink

    are peas paleo? if not, does anyone know if any of the side dishes at Nando’s Peri Peri are?

    thanks

  10. Sean 20 January 2012 at 12:12 pm permalink

    If you’re doing the whole “strict paleo” thing, peas are NOT allowable because they are legumes. Legumes contain lectin, which, like gluten, is avoided under the paleo diet. Sorry to be the bearer of bad news.

    In terms of which sides are allowable at Nando’s… maybe a side salad? Everything else pretty much DQ’s on some other grounds…

  11. Mama K 20 January 2012 at 1:09 pm permalink

    Peas are also a starch (like corn) so beware – even when not strict paleo. They will jump your blood sugar, unlike a strict veggie.

  12. Andrew DCF 20 January 2012 at 2:17 pm permalink

    HUUUUGE Shout out to the 1200 crew today.

    Not only did Adrienne T. get her first pullup but she then decided to crush the Baseline and do it completely RX’d pullups and all in 7 minutes. In her words, “My goal for the paleo challenge was to get a pullup.” Well you can check that box.

    Somethings must have been in the water because Nomar L and James T both got their kip down and beasted out a very respectable 5:32 and 5:47 respectively RX’d. None too shabby for their first RX’d workouts.

    Needless to say.. I was psyched.

  13. Mama K 20 January 2012 at 2:37 pm permalink

    Great Athletes, Great Coaches – that’s DCF

  14. emily j 20 January 2012 at 3:12 pm permalink

    OHS: 75#
    Baseline: 7:43. I need to find my time from May when I did the baseline as a 1-on-1 with Noah.

  15. Greg 20 January 2012 at 4:57 pm permalink

    I won’t even mention my first baseline during my first workout but today was far far better:

    WOD: 4:58

  16. Steve G 20 January 2012 at 7:47 pm permalink

    I really wish I did a baseline back when I started…

    OHS : 155# (thanks sam G for the form guidance)
    WOD: 4:49

  17. Justin H 20 January 2012 at 8:50 pm permalink

    Nice job nooners! Always a great day when a movement finally clicks, especially pullups.

    WOD: 4:03

    Best time was the second time around. Slowed down the rowing from 1:37 to 1:50 and not being tired for the rest of the WOD let me shave 16 seconds off my first time. Strategery

  18. Mama K 20 January 2012 at 9:19 pm permalink

    Strategery – LOL!!

  19. Maggie 20 January 2012 at 9:40 pm permalink

    OHS – 65#
    Baseline – 6:24

  20. Sam G 20 January 2012 at 9:43 pm permalink

    OHS – 155#

    – Love it when your 1RM becomes your 3RM…

    WOD:
    Rx’d 4:46…never did this baseline. The one I had to do was 2 Rounds of something within 7 Minutes….WAY back int he day.


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