July 21, 2008
July 25, 2008

Surprisingly a few people who survived Sunday’s class showed up for class Tuesday. Those who missed out on Sunday got a nice treat in class too. After the warm-up we went straight into the workout.

Here we can see Reggie modifying his squat to get back into action 3 weeks after knee surgery.

Workout: Complete as many rounds as possible in 20 minutes of…

Option A:

5 DB Squat Cleans
5 slapping push-ups
20 Tuck Jumps (lateral)

Option B:

5 DB Deadlifts + 5 Front Squats
5 Explosive push-ups
20 Lateral hops

Option C:

5 DB Deadlifts
5 push-ups
20 hops + step

A piece of PVC was used for the jumps or hops. The weights prescribed for the cleans, squats, or deadlifts was the equivalent to about 40% of your bodyweight.


After resting for a bit, the last portion of class was dedicated to some skill work.

Skill Work: The Windmill

The Windmill Using a “Kettlestack.” Snagged from Stumptuous, a site you should definitely visit if you haven’t already.

Yup, the Windmill returns. Here’s a video from Pamela MacElree of Kettlebell Athletics and Crossfit Philly showing a few windmill variations using the kettlebell. She also has a good tip on training your arm to stay upright in that overhead position using a PVC towards the end of the clip.

Always remember keep that arm straight and your eyes focused on the overhead hand or weight like you would in a TGU.

Great work from everyone as usual! Rest up for Thursday’s class!



  1. TomandAmi says:

    Large class Tuesday butTom set it up well. Seems like there are a lot of folks trying it out.

    Reggie and I in the Masters
    Division are both working our way back from injuries.

    Noticed that there seem to have been a recent proliferation of Washington DC area crossFit affiliates – what’s up with that Tom?

    See everyone Sunday

    Lastly, I am starting a public campaign on the blog for a higher chin up bar.

  2. CFDC Maiko says:

    lol, they definitely need a higher bar for the tall folks! Actually, how about more pull-up bars period???

    I noticed a new DC affliate a while back but I got the feeling it’s Crossfit Alexandria (not Challenge/Old Town) working out at the rowing place we went to for the one clinic a couple summers ago.

    Guess CF is spreading like wildfire!

  3. reggie says:

    I second Tom’s comment about both being in the Masters division and working back from an injury. 🙂

    Tall (6’0″ and over) Masters are representing! 🙂

    Yes, there’s needs to be a higher pull-up/chin-up bar and more of them. 🙂

    *cough* CrossFitDC is simply the best! *cough*