July 8, 2008
July 12, 2008
Original photo credit: cstein96

Just kidding…


15 squats
5 dive-bomber push-ups

Skill Work: The Deadlift

The rep scheme for this was 2×5 at each weight ramping up to working weight. One issue was that a few people were still struggling to keep the back pulled into a tight arch. Its imperative that the lifter focuses on pulling in tight before the bar moves, and doesn’t let the arch reverse itself.

Now, seeing that the CF Games was last weekend and we worked on Deadlifts, can you guess what the workout for class was?

Workout: 5x for time…

5 Deadlifts
10 Burpees

Steve O. did the workout per CF Games standards (275lbs for the DL) and finished in under 4 minutes. What we saw from him was about as much output as he could possibly bring, and it was impressive. Also evident was the power of a simple couplet of weightlifting and calisthentics. The shorter workouts done at maximum intensity leave no doubt to the efficacy of our approach to fitness.



Tom didn’t let anyone off the hook after doing the workout (except Steve). Class was split into two groups of three and we had ourselves a rowing competition.

Complete 1000m on the rower with each team member rowing 300ms each. Why 300m? To take into account the distance traveled after you’ve stopped rowing.

Team Tom, John, and Sara finished first…but James knocked the seat off the other rower.

Finisher Part II: Complete as many rounds as possible in 4 minutes of…

10 push-ups
10 sit-ups

Tom had the most with 8 completed rounds!

With that done, and some stretching, class was done! Get plenty of rest for Sunday’s class!

One more thing. Tom made that announcement again about firing whoever doesn’t go to the CF Games next year. So you have some 51 weeks to get your finances in order, vacations planned, and your weaknesses fixed!



  1. TOMandAMI says:

    Nice video of Tom and Karen at the CrossFit Games – great visual metaphor of Karen giving it her all and Tom there for support. Really nice.

  2. reggie says:

    Just a thought: The picture at the the top of this blog entry (the Q Street sign) should be the next version of the CrossFit DC t-shirt…along with the “Get your ass…” remark, of course 🙂

    Oh, and my knee is fine. No worries. Now if only I could say that for the rest of the muscles in my body! 🙂

  3. reggie says:

    @Maiko: Thank you for all of your hard work and effort in keeping these blogs updated! 🙂

  4. reggie says:

    Sign me up as a participant on the 2009 CrossFit Games for Team CrossFitDC.

    There…I said it. 🙂

    Now I am committed to doing it. 🙂

  5. CFDC Maiko says:

    Yay~~~! We got a recruit!!! ^o^ Better make good use of the next 50 or so weeks! lol

    Thanks for the compliment too Reggie! Glad the knee has been taking your comeback well.

    Definitely agree with Tom&Ami. That shot of Karen and Tom was good. Putting in hard work and having that support, basically what the CF community is about right?

    I would have died doing 2 reps Heavy Grace at the Games. It’s great to see ladies confident and strong enough to take that on!