Sprinting with SQT

CrossFit DC was kind enough to brave the hot hot heat in DC last week for today’s WOD Demo on the CrossFit Mainsite. Check out the video below for the details of the workout and how CrossFit is helping the US National Club Rugby team.


2 thoughts on “Sprinting with SQT

  1. Soooo, I’m doing the CFC which means I’ll be doing the WODs again. Lord have mercy, my lung capacity is no where to be found. I’m going to have to start doing edacrnnue on Thurs nights. Did some OHS today. Yay! I heart them the most. Then I dud the metcon in 4:26 (or 4:28) RX.I told the 8:30 and 11:30 classes that if anyone was over 8 min they would have to do 10 burpees for every 15 sec they were over. No one had burpees b/c everyone scaled appropriately. Woot!!!Dave Phipps and Josh Green both got BIG PRs this morning on their clean! HOLLA!

  2. I did my first Half Ironman race using only Crossfit and Crossfit endurance tniriang on 9/18. My time was a significant improvement over last year and I did better in all three sports compared to 2010. It wasn’t my 70.3 PR, but this course was a lot tougher than the one I set my PR on. Overall, I was very pleased with the result. Still need to tweak my nutrition though. I didn’t have as much energy left for the run as I wanted.1.2 Mile Swim: 39:01 (PR)56 Mile Bike: 3:23 (The course was almost all hills)13.1 Mile Run: 1:58Total Time: 6:06:50 (38th out of 87 in Age Group; Overall 245 out of 713 Entries)Special Shout Out to Elizabeth Koch at Crossfit Springfield.. She took 5th place in her age group on her first 70.3 race! She also used Crossfit and Crossfit Endurance to train for the race and she killed it!

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