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111814

On November 18, 2014, in Uncategorized, by JHo
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Xplore CrossFit Downtown – CrossFit Warm-up (No Measure) 25 cartwheels 5 minutes of musical chairs 100 jumping jacks Shoulder Press (10-10-10-10-10) Metcon (Time) 15 strict pull ups 20 push ups 25 cal AC 3 rounds

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111714

On November 17, 2014, in Uncategorized, by JHo
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Xplore CrossFit Capital Hill, Xplore CrossFit Downtown – CrossFit Power Clean (2-2-2-2) Front Squat (10-10-10) Metcon (Time) 25 Burpees 50 lunges 100 double unders 2 rounds Must advance to round to at minute 8

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mountain

Good[in] to Great

On November 16, 2014, in Uncategorized, by JHo
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XCF is full of ordinary people doing extraordinary things.  Some folks are kicking ass in the tech world making stuff a reality that the rest of us would have a hard time even dreaming up. Other folks are the grunts behind massive machines like Amazon and Microsoft but in their own way contributing to make [...]

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old man rowing

Xplore CrossFit believes in old people kicking ass

On November 3, 2014, in Uncategorized, by JHo
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  This is the 2k time trial data collected by Concept 2. It is for heavyweight males. We recently tested this at XCF so many of you should have some concept of how these times compare. To give those of you who aren’t as familiar with the 2k time trial I will give you some [...]

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michele pull up

Xplore CrossFit makes you weaker…sort of.

On October 28, 2014, in Uncategorized, by JHo
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One of the first things that happens when you start CrossFit is that you instantly become less fit. At least you would think this based on the complaints and comments I get from new comers. I don’t think I will ever stop hearing the cry from the fresh fish about how fit they “used to [...]

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Xplore CrossFit believes in the power of positive energy

On October 21, 2014, in Uncategorized, by JHo
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There is something incredible that happens when we get together as a community of athletes and trainers to pursue a common purpose. Each of us are contributing to the collective energy of the gym. That thing that happens when we get together is what makes this place more than just a place to get a [...]

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sandwich

Xplore CrossFit loves digging deep

On October 7, 2014, in Uncategorized, by JHo
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CrossFit is terrible sometimes. Not in a “hurts so good” kind of way either. I mean just absolutely “why am I paying for this terrible.” We do stuff that sucks so bad when you see it on the board your first thought is whether or not anyone really noticed that you came in and if [...]

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afro poor

Xplore CrossFit loves AIDs…

On October 2, 2014, in Uncategorized, by JHo
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…orphans. It is time to do some good for our favorite chocolate orphans. This is a transcript from a note I just received from two of the kids at the orphanage down in South Africa that we send stuff to: “We wanna thank you so much for the soccer boots you gave us. They have [...]

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Xplore CrossFit focuses on the important stuff…we try to anyway

On September 24, 2014, in Uncategorized, by JHo
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The other day Leary finishes training and he asks me what is the gym record on the new AC for 1 min. I tell him there is no record and since we had just finished training together, during which he said twice that he might vomit, he decides to give it a go. “Why not?” [...]

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seus

Xplore CrossFit is 7 years old

On September 11, 2014, in Uncategorized, by JHo
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Yesterday was the 7 year anniversary of Xplore CrossFit. I sat down to write a post that summed up all of the incredible things I have learned over the past seven years. I sat in front of a blank screen and all I could think about was that I wanted to take a nap. 7 [...]

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curls

Xplore CrossFit believes in curls

On September 2, 2014, in Uncategorized, by JHo
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  They are certainly a thing. I have seen them. I even did a set once. It was just ok. CrossFitters often get a little fanatical about their thing. I get it. I love CrossFit. CrossFit feeds my children. And when I first started I thought it was the only thing that did anything. Even [...]

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Xplore CrossFit believes in good modeling

On August 25, 2014, in Uncategorized, by JHo
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I was having a conversation with an athlete the other day about when to start their kid lifting weights. It really depends on the kid but what I think matters equally is what kind of example are you setting. Telling your kid to get outside and play instead of playing video games doesn’t carry as [...]

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snail

Reposted and Upgraded vol. 2

On August 23, 2014, in Uncategorized, by JHo
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  We are back with our second installment of REposted an UPgraded. In volume 2 we are exploring an interesting new caveat of the paleo diet. If you aren’t eating bugs that you aren’t doing it right. Everyone knows that cavemen followed up nearly every meal with a date sweetened, cocao nib infused paleo brownie. [...]

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plank

What do you think about you?

On August 20, 2014, in Uncategorized, by JHo
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It is said there are three sides to every story. Your side, my side, and the truth. I think that holds true in many areas of our lives. It certainly holds true in the arena of health and fitness. How fit am I? Well there is what I think is true. What the data shows. [...]

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