The Results of Our 2018 Q3 Survey

The results are in! Thanks for taking the time to answer our survey and even more for taking the time to read this. We’re trying to be more regular checking in with you guys to see what you want and what we can do better. But just a friendly reminder that we are always open to feedback via email and honestly when it comes out of the blue it’s always more impactful and moved to the top of the priority list.

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Andrew Killion Comment
Flex on the Mall...for spectators!!

As you all are probably aware the Annual Flex on the Mall is coming up on June 9th on the National Mall.  It’s probably one of our favorite events all year. Per usual, we have a bunch of teams showing up and flexing off.  

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Justin Gilman
THIS. IS. SPARTA(N RACING)!!!!!

Working out at DCF is great.  We all know that 😏.  But how often do you test your skills outside the gym.  If only there was some kinda race.  Some kinda race that would test your well rounded fitness.  Something like the Spartans would've done.  Some kinda Spartan Race.  And if only you didn't have to go very far. ...

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Justin GilmanComment
Final Scores: DCF Intramural Open

Open Enders managed to post the two top scores in weeks 4 and 5.  On the backs of their Thursday Super Star, Bobby Grant, they posted some impressive scores top to bottom.  Stronger Things had a lot of top end talent as evidenced by having 2 of the top 3 RX contributors.  But at the end of the day Hustle and Muscle's top to bottom talent proved too consistent.

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Justin GilmanComment
Beer Pong and BBQ FAQ?

It's almost here!  The 2018 End of Open Beer Pong and BBQ Extravaganza!  This is the fourth year we're doing it and I'm digging the vibe floating around so I wanted to answer some of the important questions floating around:

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Justin GilmanComment
District CrossFit 18.4 Intramural Update

For the first time all Open, Hustle & Muscle showed some cracks and managed to post the lowest score of the week.  Fortunately for them, it happened to be the lowest point total week so they are still managing a strong lead on first place with only one week to go.

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Justin Gilman
District CrossFit 18.3 Intramural Update

It's tempting to think most the points have already been accrued but across the WODs so far the points have been very evenly distributed from week to week.  So though it might seem like 680 points or 1,483 points is insurmountable, we're talking about a 5% and 10% difference respectively, with 40% of the competition to go.  This is still anyone's game. 

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Justin Gilman
Fix The Pinch In Your Hip

Anyone who has done CrossFit, Olympic lifting, or any deep squatting for a long period of time, probably has had some pinching in the front of their hip/groin area.

Now every once in a while, it may not be a big deal, but if you’re noticing it every time you’re down at the bottom of a squat, when you’re running, or climbing stairs, you may have femoral-acetabular impingement (FAI)....

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Andrew Killion
Quick Scoring Explanation for 18.2

Since Dave Castro loves making things as complex as humanly possible we're going to get a little "creative" in how we score this workout.  So this is how it's gonna break down.

  • Everyone is going to start with a score of 720 (that's 12 x 60seconds).  
  • Every second it takes to do 18.2 will be subtracted from 720.
  • Your Clean weight will be added back to your score.
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Andrew Killion
Stop Stretching Your Lats Like a Moron

Struggling with overhead movements?  Well you know those big muscles that from from your shoulder to your hips called your lats?  If they are tight you aren't going anywhere.  Having good flexibility in your lats is key when it comes to CrossFit. Tightness in this muscle can affect any overhead movement as well as your front rack position.  

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Justin Gilman
The 3 Easiest and Simplest Hacks for Rowing in CrossFit

Spoiler Alert:  Your 18.1 score is gonna come down to rowing.  At almost any level, each round’s time is going to be comprised of ~50% rowing.  If it’s much more than 50% you’re in trouble and you need to work on your rowing.

Now, here’s the problem.  You need to resist the beginner’s urge to REVOLUTIONIZE your technique! You don’t need to blow everything up and start over.  It’s too late for that.  Any tip you read/watch that forces you to overhaul your probably technique isn’t worth it.  You need just a few little tweaks, not an overhaul.

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Justin Gilman