Monday, November 22, 2010

FlashWOD recap: Saturday 11/20 at the Washington Monument

This past saturday the FlashWOD was at the Washington Monument. During my last couple of FlashWODs I realized that doing the workouts in places in busy places led to more exposure.  And exposure means more people joining the FlashWOD - and that's a good thing!


Complete 4 rounds for time of the following:

5 Handstand pushups (HSPU)
10 Burpees
15 Overhead Walking Lunges (25/35 # sandbag)
20 Box jumps
1 loop (from the Monument to the World War II memorial and back; 0.61 miles)

The crowd at the Monument was crazy - the perfect weather drew them out.  The tourists were loving the workout. We're going to be in so many picture albums!

Typically the WODs have been short, but with the perfect weather and the early start I knew that we could push it.  The sandbags were a little light, so I went with single arm OH carry for the lunges. The run, however was kicking my butt.  I sprinted as much as I could instead of opting for a more relaxed pace, which meant that I had to take more time to recover.


Dave 34
Luis 34:28
Probir 34:40
Emily 36:30
Cristyn 36:54
Graham 41:30

And of course, one awesome photo!

Wednesday, November 3, 2010

11/3 FlashWOD report

FlashWOD report:

It was another beautiful night. Freedom Plaza looks right down Pennsylvania Avenue to the Capitol Building. The challenging part of the box jump was to not fall into the fountain. Luckily no one did.  
The step height was about 20" but the last 3 rounds I went to the end where the height was about 36". 
Great WOD.

Graham - 8 rounds 
Kristin - 7 rounds
Steven - 6 rounds

Tuesday, November 2, 2010

Next FlashWOD: Wed, 11/3 at 5:30 p.m @ Freedom Plaza.

Meet at Freedom Plaza ( - on the 14th Street side at 5:30.

WOD is 20 minute AMRAP of 10 burpee box jumps, 20 walking lunges, 30 mountain climbers.

Spread the word - the more the merrier.

Saturday, October 30, 2010

Halloween FlashWOD :: Sunday, 10/31 at Exorcist Stairs :: 3 p.m.

5 rounds for time:

10 pullups, stairsprint up, 5 Handstand pushups, starisprint down.

Meet at the bottom of the stairs.

Follow up:

This was a tough workout - the stairs proved to be a little tougher than expected.  I took two at a time for the first 4 rounds, but went singles after that.  The HSPUs are getting easier, although the R shoulder is still sore from the 100 Day Burpee Challenge. Time was 13:45.

Wednesday, October 27, 2010

Thursday, October 14, 2010

FlashWOD :: Friday, 10/15/10 :: 7:00 a.m. at Meridian Hill Park

Meet at Meridian Hill Park - 16th and Florida (south side at the bottom of fountain).

WOD: 5 rounds for time: Stair sprints up, 10 Mel Gibson pushups, Stair sprints down, 20 TRX rows.

Tuesday, October 12, 2010

FlashWOD :: 10/13/10 6:30 a.m. Dupont Circle

Wednesday, October 13, 2010
6:30 a.m.
Dupont Circle - meet at the fountain.

FlashWOD: 4 rounds for time of the following:
15 Bulgarian Split Squats (per leg)
10 Tuck Jumps
5 Hand Stand Pushups (sub 30 second holds or pushups)

Sunday, October 10, 2010

FlashWOD :: Sunday, 10/10/10, 12:10

At Mitchell Park (23rd and S) on the basketball court. Meet at 12:10.
10/10/10 workout:
10 rounds of 10 pushups and 10 box jumps for time.

Friday, October 8, 2010

New FlashWOD: Friday Tri-day (800m, 20K, 5K)

Yes, this is over the top.

What: 800m swim/20K ride/5K run
Where: Hains Point, East Potomac Park
When: Friday, October 8 at 4:00 p.m.

The pool at Hains Point is heated, thankfully.

We will meet at the entrance to the pool.  The pool is 50 meters, so that's 16 laps.  Hains Point is 3.2 miles, so 4 laps is 13 miles/20.9K and then 1 lap is 3.2/5.1K.

Bring goggles, swim trunks, bike, running shoes, water, and energy drinks.

This should take about 90-120 minutes.  And it's an awesome day!

Questions? Post to comments.

Tuesday, October 5, 2010

FlashWOD #2 :: Wednesday, 10/6/10 @ The White House, 6:30 p.m.

Date: Wednesday, October 6, 2010
Time: 6:30 p.m.
Place: The White House - 1600 Pennsylvania Ave, NW (meet by the war protester who is camped out)
WOD: Complete 3 rounds of the following for time: 50 meter walking lunge, 10 burpees, 50 meter broad jump, 20 knees to elbows, 50 meter sprint, 30 sit-ups.  

Try to arrive early and warm-up first.

Sunday, October 3, 2010

First FlashWOD in the books

Great turnout - 6 people plus one that Kristen roped in.  The workout was plenty challenging - 10 pullups, 20 pushups, 30 squats, then a 500 meter or so sprint up the access road to Rock Creek Park.

I'm planning on a Wednesday FlashWOD - stay tuned for details.

Friday, October 1, 2010

First FlashWOD

Date: Saturday, October 2
Time: 2 p.m.
Place: Rock Creek Park at Calvert Street (meet at the info sign at the bottom of the hill).
WOD: In 20 minutes complete as many rounds as possible where the following is 1 round: 10 pullups, 20 pushups, 30 squats, 1 hill run up to Calvert Street.

What to wear? Workout gear, running shoes.  You should arrive ready to go, i.e. warmed up, shoes tied, etc.  If you can't do certain things, I will show you how to scale.  This is rain or shine.

Post rounds to comments.

Monday, August 23, 2010

Flash WOD begins

I'm starting this site/blog to test a theory I have about creating an intersection where three current social trends meet: (1) the hyper-growth of social media outlets like Facebook, Twitter, and Yelp, (2) athletic-minded people's desire for outside and interesting fitness (Tough Mudder, Metro Dash, Go Ape), and (3) the feeling of camaraderie and community that people experience from working out together (CrossFit, all team sports).

What is Flash WOD? It's the combination of Flash Mob, where people meet up in groups for an activity through the use of current technological devices: cell phones, FaceBook, Twitter (and there are many more to come, I am sure!), and the WOD, or Workout of the Day, which is popular in the CrossFit world.

How will it work? Flash WOD will work like this - I will use Twitter to post the time and place for a workout. Since I live in DC, these will mainly be in the DC metropolitan area. The hope is to recruit other trainers to participate so that this can go on daily. The workouts will be scalable, fun, and challenging.  The places will be all over the city so that everyone who lives or works in the city will ahve a chance to participate.

While coming up with the idea, I realized that there are other businesses operating in a similar manner in Washington, DC - the mobile food trucks like the Fojols Brothers are one example.  The Washington City Paper recently wrote an extensive piece on these mobile food units and the reason they exist (as well as the opposition for they shouldn't).  One of the main reasons for existence is that regular "bricks and mortar" businesses have such a high cost to start (buildout/advertising/equipment/etc.) As an entrepreneur, I personally welcome all start-up businesses - this is capitalism, after all...but I will restrain my political side for now!

On the Flash WOD site I will list the locations with maps and directions.

First post done...first workout is October 2.