July 26, Thursday


5 rounds, NFT:
3-6 Ring Rows
20 Double Unders
4-10 Pushups

2 Rounds:
4 Minute AMRAP:
10 Goblet Squats
15 Box Jumps
2 Minutes Rest


5 Rounds, NFT:
3-6 Muscle-Ups
20-30 Double Unders
5-10 Handstand Pushups

4 Minute AMRAP:
10 Ring Rows
10 Ring Dips

2 Minutes Rest

4 Minute AMRAP:
10 Pullups
10 Pushups (HR)

Athlete Profile – John Lui

You’ll usually find John at the morning and weekend classes at DCF. Just look for the guy with a smile on his face who’s willing to lend a hand to anyone who needs it. John holds the current DCF Cindy record with over 25 rounds and has probably run more miles than I’ve driven in a car.

What’s your athletic/fitness background?
I’m a marathon runner. I recently accomplished my goal of running a full marathon (26.2 miles) in every state. In the fall, I plan on running at least 20 more. If all goes according to plan, I will run my 100th in DC next March.

How did you get introduced to Crossfit? What was your first CrossFit workout and what did you think of it?
Rachel R. introduced me to DCF, and my first WOD was with Noah. It was love at first sight.

What’s been the biggest change for you since starting CrossFit?
My flexibility is coming along. Maybe?

What’s your favorite non-paleo food or meal?
Oatmeal raisin cookies.

What’s been your favorite DCF moment up to now?
Sparkle WOD with Annie.

Least favorite CrossFit movement/WOD?
Wall balls.

Favorite CrossFit movement/WOD?
Strict pullups.

Any advice for people starting out?
Don’t forget to breathe!

What do you do for fun outside of CrossFit?
Run marathons and drink whiskey.