As of last night at about 9:30 my affiliate packet was approved by CrossFit HQ so, CrossFit Woodbridge is official. I need to do some things before getting linked to the main site and actually being "official" this week like get insurance and my website straight. Anyway, to all my fiends who helped or told me to do this I thank you for believing in me and helping me, especially John Thornburg. The next step is signing the lease and moving forward with the space I found. I should be able to move in by July. Look for me this week on the affiliate page!!!

Getting back into it after this past weekend. Felt sore all over for about two days after the qualifier and I suppose the soccer game on Monday helped at all either. This is Tanya Wagner and I at the qualifier. She took second in last years CrossFit games.

Warm up: 2xRun 400, 15 push-ups and 20 lunges, shoulder pass through

Strength: 5, 3, 3, 1, 1, Power Clean

WOD: 21, 15 and 9 of 225lb deadlift and dumbell cleans

The CrossFit regional qualifiers was an amazing event put on by Jeff Tincher and the CrossFit Fairfax crew. Everyone who competed brought their A game and left it all on the table, truly amazing athletes. Out of the 122 I finished 49th, pretty good considering the competition. I'm very happy with my performance this weekend and look forward to getting back into training. I met some wonderful people and had some great support. You can check out the overall results here http://games2009.crossfit.com/ Congrats to all the competitors and good luck to the men and women that qualified.

I'll be at the regional qualifiers in Virginia Beach. If you want to see the video of the workouts we'll be doing there is a link below. Wish me luck and thanks for all the support from everyone, see you on Monday.

Warm up: 2x run 400, 15 push-ups, 21 lunges, windshield wipers and shoulder pass thoughs

Strength: 3x3x3 back squat

WOD: "Helen"

Skill of the week: Push Jerk

Question: Who knows what moment is and why we don't want to create any moment while lifting? Anyone who can answer correctly wins a prize next workout. I need as much detail as possible, illustrations may help. Lisa, you can't play this one....

Also, what do you know about the five easy steps to creating a perfect deadlift..ask Nuts as he demonstrates in the above picture.

Check out the workouts for Saturday for the Mid Atlantic CrossFit Games Qualifier here.. http://www.ennius.net/2009MAQualifiers.html

Warm up: 2xrun 400, 15 push-ups, 20 lunges windshield wipers and shoulder dislocates.

Skill of the week: Push jerk

WOD: with a continuous running clock do 1 push up for the first minute, 2 for the second, 3 for the 3rd ....

Kyla shows us all how it's done by smoking all the pull-ups straight through unbroken. Still resting and waiting for more equipment to come in. Getting nervous about the regional quals too. 122 men competing for 6 spots...odds don't look good.

Today, starting to take it easy on myself for next weekend. The regional qualifiers are next weekend at the CrossFit training center in VA Beach and I'm aiming for the top six. We'll see if it's doable next weekend. Check out the regional qual page on CrossFit.com games2009.crossfit.com DON'T TELL ME YOU CAN'T....HIT PLAY.

Warm up: 2x run 400, 15 push ups 20 lunges with shoulder dislocates and windshield wipers

Strength: DL 5x5x5

WOD: 3 rounds of 1 minute each rest 1 minute in between rounds- wall balls, box jumps, kettlebell swings, SDHP. Keep your reps for points

Warm up: 2x run 400, 15 push-ups and 20 steps lunge

WOD-15, 12 and 9 for time of: ring dips, med ball cleans and push-ups

Foam roller and abmat sit-ups

Mike C getting after some ring dips

We're talking reps with Rip here. Went to the Basic Barbell Cert with Mark Rppetoe this weekend at Potomac CrossFit. Real good time and learned a lot.

Warm up with 2x400 meter run, 20 squats, 20 push-ups and shoulder dislocates.

9 fundemental movements class

Just a little off balance with the slosh pipe after the WOD nice work though, everyone was going for the win...

Woops woops, catch it dude...

Nutts makes it look easy enough...

Everyone gave it their all today, good work.

Here is a video featuring Kelly Starrett talking about shoulder stability..always useful info from Mr Starrett.

Warm up: 2x run 400, 20 push-ups, 20 squats windshield wipers and shoulder dislocates

Skill of the week: Powerclean

WOD: 3 rounds of 8 powercleans 12 1.5 pood kettlebell swings

Slosh pipe walking lunge and abmat sit-ups

FOOD

Fran 21, 15 and 9 thrusters and pull-ups

FOOD

Ok, I have found it!! Anyone with Zone issues or regular nutrition issues click this link. It's a compilation of Robb Wolf's comments and conversations from the CrossFit message board concerning people's questions and concerns about nutrition. I highly recommend clicking here...or go to http://www.robbwolf.com/

http://robbwolf.com/wp-content/uploads/2009/04/r_wolf_and_crossfit_com_boards-11.pdf

Warm-up 2x run 400, 20 push-ups, 20 squats, windshield wipers and shoulder dislocates

Skill of the week: Powerclean

WOD: 50 burpies for time

Who does a WOD alone and who goes to an affiliate? How much difference do you see in intensity?

Thanks to everyone that came out tonight, much success. Everyone put there best foot forward with the Burpies and got after it. Maybe we'll see Mike come back in workout clothes instead of his fancy suit! See you on Friday.

Going to Lorton for a WOD today...

JP crushed it doing Tabata squats last night. From JP: "I was a college athlete and I've done it all when it comes to training but, this is it, this is the real stuff that works.."

Visit Staci's Blog at divaleh.blogspot and see her first dead hang pull-up...

Warm up:

2x run 400,

15 push-ups

10 pull-ups,

PVC OHSx15

Skill of the week: Powerclean

WOD: Tabata Squats

Abmat sit ups

Mike Pommerening (of CrossFit Gotham) prepares to powerclean at the Basic Barbell Certification held at CrossFit Milford recently.

CrossFit likes to talk about power output a lot. Thus the formula Weight x Distance/Time=Power. At CrossFit, we want to move large loads long distance quickly. This goal influences both our choice of movements and the manner in which we perform them. As we all know, multi-joint functional movements are our desired exercises. A heavy deadlift moves a much greater weight a further distance than a curl or a pushup. Therefore the deadlift has a much greater power output. So does a squat or a thruster or a muscle up. Power output is why the kipping pullup reigns over the deadhang pullup.
Power output is the reason WODs like Grace will prepare one for Fran or Diane, or a fight or a fire or bursting into a sprint when you see your car about to get ticketed, better than a WOD like the Filthy Fifty.
Have some fun with the formula WxD/T=P. Fool around with it a bit. Learning the scientific underpinnings of CrossFit will only broaden your understanding of programming and movement.

Sunday, April 5th

No Workout today. Went into DC to watch the Cherry Blosom ten miler. Kerry was running with Team Z. I caught her about 500 meters from the finish for about two seconds before she had to keep going. Anyway, what a beautiful day in DC with the Cherry Blossoms in full bloom.

Saturday, April 4th

Warm up:

2x run 400, 10 pull-ups, 15 push-ups and 15 squats

WOD

"JT"

21, 15 and 9 of:

HSPU

Ring Dips

Push-ups

Cool down with Abmat Sit-ups and hamstring stretch

Dan as RX'd- 7:41

Josh 15, 12 and 9 with incline push-ups and jumping dips- 18:51

Going to the CrossFit Alexandria nutrition seminar today....

The seminar was cool. Just a little hour long Zone basics course. You can check out the vid soon on CrossFitAlexandria.Com soon.

Friday, April 3rd

"Nancy"

Run 400

95 LB OHSx15

Looks like it's going to be a wet workout, it's pouring here in Woodbridge. Josh asked me the age old question last night while laying on the floor after his WOD "what about abs dude"...check out the lecture clip on "what about abs" by Greg Glassman. In short, your abdominal wall, obliques as well as all the muscles on the posterior side of the midsection have to create a massive isometric contraction to stabilize your spine in that anatomically correct position throughout all the movements. Midline stabilization! midline stabilization, midline stabilization, midline stabilization!!!! So, walk around today with your abs flexed and then ask, what about abs...

This is a video on a friend I attended Officer Basic with at Ft Benning, he was later wounded in Baghdad.

http://www.youtube.com/watch?v=eQcI-v_kMrs

Thursday, April 2nd

Josh warms up with: 2 rounds of 20 push-ups, 20 squats and run 400. OHS with PVC and Med Ball Cleans

Strength: Press skill work

WOD: 4 rounds for time of: DL 135x7, 10 Push-ups

Cool Down, stretch and Abmat sit-ups

JOSH P- 4:48 Good work dude

Why Fish Oil?