Monthly Archives: January 2014

Thursday, January 30 Gym Open Only from 10:30 to 12:00

  • The gym will only be open from 10:30 to 12:00
  • WOD will be posted when you get here:)
  • Photo: And we have a winner! So should coach E get rid of his mountain man beard? #openbeard
  • Coach Everett Sloan (owner and Head Coach of CrossFit Bytown) rocks a DicFit t-shirt…
  • …. and does 305 x 8 Front Squats….

Wednesday, January 29

Post WOD impression @ Crossfit CPHS


  • 4 sets of 8 reps of Back Squats @ 80% of your max
  • 2 minutes rest between each set
  • 10 Strict Pull ups

Met-Con WOD:

21-18-15-9-6 of:

  • Front Squats with 50% of max
  • Farmer’s Carry with at least BW (start with one length and back of hallway (2 lengths); 2nd round do 3 lengths; 3rd do 4 and so forth)
  • Sit ups


  • tabata row

Tuesday, January 28

  • spend 8 minutes working up to a heavy back jerk
  • HIgh Pulls from blocks:
  • 5 sets of 2 (add weight each time)
  • 5 sets of 1 (add weight each time)

Met-Con WOD:

15-12-9-6-3 of the following:

  • Deadlift 225
  • Goblet Squat
  • KB Swings
  • Hand-Release Push ups


  • 50 Hollow Rocks
  • 20 Back Extensions on GHD

Monday, January 27 – Friday, January 31 Exam Week

  • The gym will be open as often as possible.
  • Find me or Miss Read and check with us as to our schedules
  • I will not be available to open gym Monday morning as I have an exam to supervise.
  • WODs will be available, and I will post them on back wall.

Friday, January 24 First Day of Exams

  • the gym will be open most of the day (except between 11:20 and 12:00)
  • come in and finish off your Testing if you so desire
  • or – I will have a WOD for anyone who wants one
  • today is the first day of the rest of your training life… keep moving forward after all of the hard work you have put into your training!

Photo: LOTS of peeps worried about Friday Snow asking to train today. YES, come in and get after it! Manasquan & Edison ready for you!

Day 87: Thursday, January 23 Last Day of Testing:(

photo (69)







  • some of you people need to do Fran today!
  • Jack did it in 3:36 with 95# – this was a PR by 1:19!

“He who lives without discipline dies without honor.” ~Icelandic Proverb

“There is never a traffic jam created from people going the extra mile.” ~Jeff Dixon

  • Well, folks, today is the last day of the course:(
  • Finish up your Final testing items and hand in your completed sheets.
  • The gym will be open throughout exams for the most part depending on the usual situations such as : whether the gym is in use by Intermediates; whether Coach Dickie or Read are available; and so forth.
  • Miss Read and I would like to thank those of you who faithfully attended, chased and achieved you goals, and participated with a willing and desirous spirit!





Day 86: Wednesday, January 22 Two More Days of Testing!

  • Carina Hoschgeschurz crushed her Front Squat PR and upped her Max to 160#!
  • Nicole Bradshaw Overhead Squatted 125#; Breanna Reid did 120#!
  • Jerrett Baldwin Deadlifted 300# at a BW of 140#!
  • It had been a PR party for everyone…


“Ten Minute Capacity Test”

For Max Reps (or Calories):

  • 4 minutes of Rowing (for Calories)
  • Rest 1 minute
  • 3 Minutes of Pull-Ups
  • Rest 1 minute
  • 2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females) (weight can be scaled) (the barbell may begin from a rack during this portion of the test)
  • Rest 1 minute
  • 1 Minute of 135/95 lb. Shoulder to Overhead (weight can be scaled) (the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Finish any Bodyweight or Strength Tests that you have not completed.

Day 85: January 21 Testing Continues…

  • People continue to amaze with their PRs…
  • Kevin Fraser Clean and Jerked 220# to crush his former PR by 50# from the end of September!!
  • Nicole Bradshaw Snatched (easily) 100#!
  • On Friday,  Cayla Anderson annihilated her Deadlift PR with a pull of 275#!
  • More to follow…

The above machine is called a Concept 2 Ski Erg…

  • One is being delivered to CrossFit CPHS within a few weeks…
  • It is a much fun as a rower and the AirDyne combined!

Testing Items:

  • Front or Back Squat (whatever you didn’t do last week)
  • Snatch
  • completion of any test items that you have not finished

Day 84: Monday, January 20 Testing Continues



  • The number of impressive Deadlift PRs on Friday are too many to elaborate upon here – exceptional results by all athletes!
  • With 4 days remaining, it is imperative that people use their time wisely
  • Everyone must complete the two testing items for today – no options!


  • 1 rep max Clean and Jerk
  • We will then do 2 waves of :
  • Cindy

Day 83: Friday, January 17 Day 4 of Testing

  • Again, another exceptional day of PRs with the Strict Shoulder Press and Push Press!
  • Today we are attacking our Deadlift max – proceed with care!
  • Keep your core tight; set up well; protect your back; pull as you have in training – mechanics are key!

Testing Items:

  • 1 rep max Deadlift
  • continue to finish off the list