A blog post

January 30th, Monday

Posted on 29 January, 2012 at 8:49 pm Written by in Uncategorized

 Paleo Challenge: Day 23. Click Here for the blog!!!

Donations for Marine Cpl. Nick Thorn. Performance Nutrition Town Hall submissions to townhallDCF@cfrubicon.com.

Strict Press
3-3-3-3-3

8min AMRAP:
Buy in: 150 double unders
4 Cleans (185/135)
8 Burpees

Level 1 Skill: Front Squat

DCF Competition Team.

District CrossFit Competition Team Wants You!!!

Competition season is right around the corner (speaking of which have you signed up for the Mid Atlantic Open yet??)  Off the heels of our awesome 1, 3 finish at the Battle for the Capital District CrossFit is looking for a few good men (and women) to head to the Home Depot Center for the 2012 Reebok CrossFit Games.  We’ve got the talent; it’s just time to put in the work.

It’s been great to see the awesome turn out at the Level 3 workouts.  We’re gonna take it up a notch starting next Saturday.  We’re gonna start with a Competition Prep Course every Sunday at 10am (right before the Level 3 WODs).  We’ll work on everything from mental game plans to performance nutrition to individual skills and drills.  If you’re interested there’s a slight catch.  First of all, you must be an Unlimited member.   Secondly, you must be able to satisfy 7 of the 10 categories below (for your gender).  We think this is a pretty representation of the skills needed for us to make a splash at the Games.  If you can’t satisfy 7 of 10 look at this as a separate challenge for yourself.  If your goal is to be a legit CrossFit competitor, well, this is where you need to be.

ONE THING I WANT TO MAKE CRYSTAL CLEAR:  These are NOT NOT NOT prerequisites to competing at all.  They are just guidelines we are using to guide our competition team.  Unfortunately we can only take the top 3 men and women to Games competitions and we want to be able to make those 6 as prepared as possible.  If you want to compete BY ALL MEANS sign up for a competition and rest assured you will have the full support of EVERYONE at DCF (the Mid Atlantic Open comes to mind).

If you’re interested in joining the District CrossFit Competition Team (or if you have questions, comments or concerns) please email info@districtcrossfit.com.

Men:
5 Unbroken Muscle-Ups
15 Unbroken HSPUs
355# Back Squat
425# Deadlift
185# Snatch
235# Clean & Jerk
6:50 2K Row
6:45 “Karen”
3:30 “Fran”
12 Rounds, 10-Minute “Cindy”

Women:
1 Muscle-Up
5 HSPUs (in 30 seconds)
200# Back Squat
275# Deadlift
95# Snatch
150# Clean & Jerk
8:00 2K Row
8:00 “Karen”
5:00 “Fran”
10 Rounds, 10-Minute “Cindy”

some comments

There are currently 32 of them
  1. Steve G 29 January 2012 at 9:11 pm permalink

    Just registered for the Open. Bring it!

  2. Carlos F. 29 January 2012 at 9:25 pm permalink

    This list is defiantly going in my notebook as a Crossfit Goal list….and I have already registered for the open as well, competing in 3 of the 5 WODs!! Ya tu sabes!

  3. Eric S 29 January 2012 at 9:33 pm permalink

    Goals set. A bit of a ways to go. But it just takes the work.

  4. Mama K 29 January 2012 at 11:08 pm permalink

    This is a giant leap for DCF. How exciting!!

  5. Sam 30 January 2012 at 9:16 am permalink

    I can scratch 4 of those off my list, 3 are a no, and the other 3 are question marks. Either way, it’s a good scale to go by in determining where i need to improve. (GYMANSTICS).

    Thought? Since I’m so tall, I naturally weigh more. While doing gymnastics skills may help, would I also need to focus on strength to simply get strong enough to move more body weight over greater distances?

  6. Mama K 30 January 2012 at 10:05 am permalink

    Sam – I’m short and weigh more unnaturally…so I have the same issue. :(

  7. Andrew DCF 30 January 2012 at 10:14 am permalink

    @sam

    In the words of the great Louis Simmons, “there’s no such thing as rich enough, good looking enough or strong enough.”

  8. ChristianaG 30 January 2012 at 10:29 am permalink

    Today was super fun, despite not doing more than one double under at a time.

    Press: 60# (then down to 55# for form)

    WOD: 30 dubs (disaster), 70#
    4 rounds + 4 squat cleans

  9. Justin H 30 January 2012 at 10:33 am permalink

    @Sam – in the same boat; 4 of the 10 are good, 3 others are damn close, and the last 3 will need some time and effort. I’ll be in the squat rack if anyone is looking for me.

  10. Alissa 30 January 2012 at 10:47 am permalink

    another reason bacon is the world’s magic elixir: http://theweek.com/article/index/223701/bacon-a-surprising-cure-for-nosebleedsnbsp

  11. Steve G 30 January 2012 at 12:06 pm permalink

    What are your thoughts about Chia seeds in a paleo diet? I’m specifically interested in them as a paleo-baking addition.

    It felt great today hitting a decent number of those DUs, finally.
    WOD: 75 DUs in 2 min then 4 + 1 @ 135#
    Press: 125#

  12. Spencer 30 January 2012 at 12:24 pm permalink

    How does the gym feel about muscle ups on pull-up bar as a scale for muscle ups on the rings?

  13. Andrew DCF 30 January 2012 at 12:45 pm permalink

    Im not sure what your question is spencer…

    Bar instead of rings in regards to….?

  14. Bill C 30 January 2012 at 12:55 pm permalink

    Allright folks, its Super Bowl Week!! Who’s up for a “Jersey” WOD? I’m specifically challenging Pat D. to a NYG/NE face off and I encourage everyone to join in!

    Pat, what day/time works best for you? Thurs (6pm), Fri (6pm), or Sat (any-time)?

  15. Aldo G 30 January 2012 at 1:04 pm permalink

    like WHOA…showdown

  16. evan L 30 January 2012 at 1:46 pm permalink

    i’m in. repping the g-men all the way

  17. Shannon 30 January 2012 at 2:36 pm permalink

    Pat D, I’ll be cheering for you!!

  18. Pat D. 30 January 2012 at 2:41 pm permalink

    jersey wod – friday at 6pm

  19. Chris D. 30 January 2012 at 3:10 pm permalink

    I may be doing this off-site today…how does the DU buy-in work?

  20. Spencer 30 January 2012 at 3:46 pm permalink

    @Andrew: muscle ups. Doing one on the bar would be easier (I’d think), but I’ve never seen it used as a scaling option. I was wondering if it could be used as an option to progress. Largely because I am long way from my 5 unbroken muscle ups.

  21. Shannon Mac 30 January 2012 at 3:49 pm permalink

    I’ll be there Friday evening, in my Belichick-issued Pats sweatshirt ready to cheer on Pat and talk smack.

  22. Maggie 30 January 2012 at 4:09 pm permalink

    @Spencer,

    Here’s a GymnasticsWOD demo on doing muscle ups using a bar instead of rings: http://gymnasticswod.com/content/muscle-bar

    I am by no means anywhere near even attempting a muscle up, but this could be instructional for people looking to try. (The site has other muscle up progressions as well.)

  23. Bill C 30 January 2012 at 4:12 pm permalink

    Jersey WOD is on! Friday at 6pm.

    Come hit the workout of the day in the gear of your favorite franchise!

    Rumor has it that Pat D will be showing up in a #12 jersey and wearing Uggs.

  24. Shannon 30 January 2012 at 6:49 pm permalink

    I’ll be there wearing my Welker jersey!!

    WOD 4 rds + 4cleans 90#

    Press 85#

  25. Maggie 30 January 2012 at 6:59 pm permalink

    Press x 3: 65# PR (65 was previously my 1RM)

    WOD: 3 rounds + 1 clean @ 55#

  26. Mama K 30 January 2012 at 8:19 pm permalink

    Tooting my horn tonight. Screw the frozen shoulders and drooping left leg:

    Press x 3 = 45# (started w/ a weighted PVC – eff that!)

    WOD: 75 teeny-tiny low lateral bar jumps subbed for 150 DU; 25# cleans/2 rounds plus 2

    Thanks for the cheering from Muscle Beach! Yeah – I heard ya!!

  27. Greg 30 January 2012 at 8:22 pm permalink

    Great job, Mama K!!

  28. Justin H. 30 January 2012 at 9:24 pm permalink

    Yeah Mama K! Made those jumps happen

    Strict press @ 105# working sets

    WOD: 4 rounds + 2 cleans @ 155#

  29. Sam G 30 January 2012 at 9:40 pm permalink

    Practiced Tripod Handstands…got 3 perfect ones in 10 minutes of practice.

    Working Squats @ 248#

    Press @140#

    WOD: sub’d 150 lateral bar jumps since I was barefoot
    165# Cleans

    3 Rounds even

  30. Ivan 30 January 2012 at 11:25 pm permalink

    Press: 95#
    WOD: 125 lateral bar jumps / 2 rounds 4 cleans @ 95#

  31. drake 30 January 2012 at 11:27 pm permalink

    Press: 3 reps @ 135.
    WOD @ 155, with two rounds and four squat cleans. DUs took an inappropriately long time.

  32. Bill C 31 January 2012 at 8:43 am permalink

    Press: 170#
    WOD: 30 D/U, 120 Lat bar jumps, 3 Rounds even at 135#


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