WORKOUT OF THE DAY
May 19

Athletes:

After 3 weeks of intense voting, 7:00am has edged out 5:00pm as the most popular choice for our newest class time. 7:00am classes have been added to the FrontDesk schedule and are effective immediately.

We received a lot of interest in both times, so expect to see a 5:00pm option in the near future… but for now, see you at 7:00am!

Strength:
Strict Press: 3-3-3-3-3

Conditioning:
15 minute AMRAP
15 KB Swings (24/20kg)
20 Air Squats
15 Hollowrocks

May 17

WOD:
5 Rounds, for time:
5 Handstand Push-ups
10 Power Cleans (155/105#)
400m Run

May 16

Skill:
15 min of open skill work. Use this time to work on stuff you suck at.

METCON:
21-15-9:
Pull-ups
Box Jumps
Overhead Walking Lunges (45/25# plate)

For time.

#TBT – Jack – Chronicles of CrossFit in Washington, DC

It’s hard to believe the gym is almost 6 months old. A lot has happened over those last 6 months — Amazing things. Funny things. Inspiring things.  Things worth remembering.  And because we love a good #tbt as much as the next person, we’re going to start reflecting on all of them every Thursday, starting today. Enjoy!

#TBT

A couple Saturdays ago, we did the Hero WOD “Jack” in class. 20 min AMRAP of 10 push presses, 10 KB swings and 10 box jumps. Burn. The Rx kettlebell weight for women is 20kg, and we had just gotten—finally—two of these a few days before.

We placed that particular kettlebell order with a few people in mind – a handful of Hierarchy girls that I know for a fact are too strong to be swinging the yellow 16kg but not quite ready to jump to the green 24kg.

One of these girls was Sarah Jones. SJ came to the noon WOD that day, and as we began setting up for the workout, she was eyeing that blueish-grey kettlebell like it was snake that might bite her at any moment. “I’ve never swung it before,” she said. “Ever.” Then, with mounting concern, “20 minutes is a long time…”

I asked her to try – just give it a shot. Swing the 20kg for as long as you can, I said, then switch to the 16kg if you have to. She seemed wholly unconvinced, but agreed to try.

Then something epic happened.

She swung the 20kg for the entire workout. In unbroken sets. Every round. Didn’t even look at the yellow 16kg, which she had pulled out as a contingency. Fuck you, 16kg. You’re dead to me.

At the end of the WOD, she had this look of wonder on her face that seemed to ask, “Did I just do that? Did that just happen?” I love this look. It’s my favorite part of coaching – it’s what happens when people vault headfirst out of their comfort zone, then stick the landing.

The only thing I love more than the look itself is the implications of it. As she was breaking down her bar, Sarah remarked that she wished she had tried to Rx the Push Press weight too (75# for women – she did 65#). Excuse me? What? 20 minutes ago you were scared of a heavier kettlebell and now you want a heavier barbell too? Fuck. Yes.

So the next time you’re in class trying to decide what weights to use – follow Sarah’s lead. Don’t be afraid to push yourself. Tell that voice in your head to fuck off, and go for it.

You might surprise yourself.

Christine

 

May 15

Strength:
Push Jerk: 3-3-3-3

Conditioning:
12 minute AMRAP:
5 Thrusters (135/95#)
10 Burpees

May 14

Strength:
GHD Sit-ups: 10-10-10-10

Ring Dips: 10-10-10-10

Conditioning:
Tabata:
Row (cals)
Deadlifts (185/125)
Sit-ups

May 13

Strength:
Back Squat: 2-2-2-2-2

Conditioning:
10-1, 1-10, for time:
Hang Power Snatch (95/65#)
Toes-to-Bar

10 Hang Power Snatch
1 T2B
9 Hang Power Snatch
2 T2B
8 Hang Power Snatch
3 T2B
7 Hang Power Snatch

…. and so on until

1 Hang Power Snatch
10 T2B

Power Supply starts next week!

Athletes,

Good news, we’re now up and running with tasty prepared meal (Paleo and Vegetarian options, plus soups and bars) delivery from Power Supply!

Here’s a welcome post from the Power Supply team with all the information about how it works, options, ordering, etc. – including a code for $10 off your first order. Any orders in by this Thursday night, May 15th, will arrive here to the gym Monday May 19th.

If you have any questions, contact Dave at dave@crossfithierarchy.com.

May 12

Congrats to Team Hierarchy.. killed it at SuperFit Roanoke this weekend!

Strength:
Floor Press: 5-5-5-5-5

Conditioning:
3 Rounds, for time:
20 Push-ups
30 KB Swings (24/16kg)
60 DU

Partner WOD!

Partner WOD!

Buy-In: 1,000m Row

30 Squat Cleans (155/105#)
40 Burpee Box Jumps (24/20″)
50 T2B
40 Burpee Box Jumps
30 Squat Cleans

Buy-Out: 2,000m Row

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