A Hierarchy of Skills

Not all skills are the same; especially when it comes to CrossFit.  

If this were some kind of Matrix-esque world where you could plug in and learn anything in a matter of moments; then you ranking skills wouldn’t matter.  Unfortunately (or maybe fortunately), this isn’t that world.

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Andrew Killion
Programming for the People pt. 3

It’s good to have something to shoot for.  If you wanna lose some weight… awesome! If you want to do a pullup… fantastic!  If you just want to come in and workout three times a week consistently… that’s great!

However, if you feel like you don’t really know why you’re doing what you’re doing… congratulations!  I have a deal for you….

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Andrew Killion
2019 Murph Details

So we’ve mentioned before that for this year’s Murph we’re going to be doing something a little different. Murph has been an ongoing event at DCF since 2012 but this year we wanted to take it to another level. No matter what level you’re at, from Unpartitioned RX’d to “what the heck is Murph?!?” this year we’ll have something for everyone!

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Andrew Killion
Mental Hacks for Better WODs

I think a large percentage of people make a lot of small mental mistakes that cost them dearly in a workout.  And, over the course of many workouts, these small mental mistakes leave lots of progress on the table. By implementing a few mental hacks you make easy gains that add to big improvements over time.

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Andrew Killion
How to Win the 2019 AM vs. PM CrossFit Open

Sign ups are through the roof! At the time of writing this we have 108 signups. The PM holds a slight lead with 52% of the total but we still have a week to go. As the sign ups keep pouring in (where you at AM?) you might be wondering: why am I signing up? how do you even win this thing?!

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Andrew Killion
2019 DCF Open: AM vs. PM

2019 District CrossFit Open: New Year, New Twist

Another year, another Open.  This will be our 5th year trying to find a way to take a global competition and make it meaningful for our four walls in Southwest DC.  This year, we want to try something that morphs the good parts and eliminates the less desirable elements. For 2019, we’ll be combining two of our favorite DCF events.

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Andrew KillionComment
Programming For The People Part 2

Before we get into the nitty gritty of what the conditioning programming looks like I want to address some concerns a few members brought to my attention this week.

Does Programming Matter?

It seems a few people thought I was saying that programming doesn’t matter.  Let me say unequivocally that I don’t think that nor did I say that. I do, however, also unequivocally think that it is, in fact, overrated.  Why do I think that?

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Andrew KillionComment
Programming For The People Part 1

The most consistent questions comments and/or concerns (ok...all the alliteration ends now) we’ve received over the past few weeks are “whats going on the with the programming?”

Sometimes it’s phrased as “I don’t like these workouts...what’s up with them?” and other times it’s kinda like “hey I’d like to know more about what and why we’re doing what we’re doing.”  Both of those are perfectly fair. So this is my attempt to explain how the sausage gets made.

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Andrew KillionComment