November 27, 2008
December 3, 2008
Today’s Words of Wisdom from Guest Assistant Trainer and Master Stop-Watch Operator TubaSteve: “Machines Don’t Stop!”

Hope everyone had a great Thanksgiving and extended weekend for those lucky ones. With the end of 2008 fast approaching, I have to ask…did anyone accomplish all of their NY resolutions?? (Fitness related ones of course.)

Warm-up: I can’t remember the exact # of reps, blah


20 Squats
20 Sit-ups
20 hyperextensions


10 Alt. Lunges
10 Push-ups

Workout I: Deadlifts

It is time to figure out our 1RM (one-rep max)!! We had a lot of PRs today. Results are:

Workout II: Tabata Something Else

For the last portion of class we did the CF HQ’s workout for the day. The format is the same as before (20s work, 10s rest, 8x through) except this time there were no 1 min breaks between exercises and the total reps count as your score. The exercises were:





The missing minute break between the exercises made quite a difference.


Not everyone left their scores sheets after class so this only has the scores of those who left their sheets with Tom.

Nice work as usual CFDC! You better come back Tuesday to start off December right!!



  1. CFDC Maiko says:

    Grr…I want to see if I can my DL up to 225 before 2008 is over, but I have a feeling that won’t happen. Phooey.

  2. CFDC Maiko says:

    Oh jeez, I forgot to comment on the Tabata workout.

    I did kipping pull-ups instead of jumping which killed that score. I’m surprised how fast my form went to shit on those since my reps were so low. In fact, my kipping endurance sucks in general. I’d like to squeeze in some solo sessions where I can work on that and other things but I worry I’ll just burn myself out.

    Oh, and Tom you didn’t bring the calipers to class! For the Zone Challenge, how does a Jan. 5th (Monday) Start Date sound to everyone who is interested?

  3. Tom Brose says:

    We aren’t going to wait till January to get going on the nutrition. I will have a comprehensive plan in place by this Sunday!

  4. CFDC Maiko says:

    Dude, I’ll get disowned if I tried to pull that Zone stuff at Christmas & New Years. I told my folks about the diet plan but said it wouldn’t start until after the holidays! = They are confused (“why do you need to lose weight??”) but supportive, yay~!

  5. Anonymous says:

    zone challenge?! bring it! but lets wait till AFTER christmas, aight? and i recommend we go to GW and get tested in the bod pod (costs 40$) for accurate BF%.


  6. reggie says:

    Tubs, er…Tuba Steve, er…Steve, when you say “bod pod,” are you referring to hydrostatic measuring (as far as I know, it it the most accurate way of determining body fat percentage)?

    On a personal note, happy second CrossFit anniversary to…me! 🙂 In late November 2006 (when I started my first CFDC class…and there was *no* “Elements” class at that time), I weighed ~230-235 pounds. I *thought* that I was in shape then (I do recall that the kettlebell swings wore me out. And bear crawl? Puhleeze!)! Now, I’m weighing ~215 pounds (and I feel as if I dropped a lot of bodyfat in 2008). Regardless of my performance in Sunday’s deadlift (okay, I will admit that my form has improved), I feel a lot stronger than I did two years ago. But I am still a work-in-progress (and constantly “under construction”). I’m not “there” yet!

    Props and thanks to “Coach” Tom, Russ, Jerry, Jen, Maiko, Fred, Karen, Steve O., Tuba Steve, Chris R., “Salty Hat” Chris, Stephanie (the double-under queen), Tom A. (my “masters” partner-in-crime), Ami (still “The Truth”), “Big Daddy” Joe, John F., John W., Sara (“strong and sexy”), Jason, “Red Viking” Alex, Brian (“B-dawg”) W., and to all of the others — too numerous to mention (and please forgive me if I did not mention your name) — who passed through the doors of Balance Gym and gave me a push (or a word of encouragement or an ass-kicking) whenever I needed it at CFDC. I could not have done it without you. 🙂

    Sorry for the long-winded comment, but my point to anyone reading this entry is thus (at the risk of being cliche): If *I* can achieve it, then so can *you*!

    See you on Tuesday (2 December)! Bring it!:-)

  7. CFDC Maiko says:

    Happy CF anniversary Reggie!! =D And congrats on the progress you’ve made! It’s hard to imagine a time when you weren’t in CFDC…At least I can’t imagine how things were without Reggie giving the ladies pre & post class smoochies! lol

    Would it be alright if I put your comment in the next blog entry?

  8. reggie says:

    Thank you Maiko (there is an extra smooch for you tonight…lol)! But don’t forget about the “Reggie grunts!” (rofl)

    Yes, feel free to use my comment in the next blog. You have my permission to do so. 🙂

  9. Chris w says:

    oops, I took my tabata paper home: mine was 93 situp, 67 pushups, 103 sq. and 98 (mostly jumping) pulls.

    Re: Maiko’s goals question, and following Reggie’s testimonial lead: In Jan 2008, I never heard of crossfit, but my goals to lose weight (fat) and start doing some strength work.

    I’ve gone a long way on both since walking into elements in April?May? (at about 170, from 184 in early Jan)Bring on the zone challenge.

    some goals added since starting crossfit:

    learn to kip: acheived, sort of, although needs work and lately has been not great. Sign me up for remedial kip class.

    get muscle-ups: still working on it.
    DUs: still working on putting together more than 2 in a row. I could barely do single-unders in Jan 08. many more fitness goals in the works and upcoming.

    And echoes to reggie’s comments about Tom and dc crossfitters. It’s a really encouraging, tough bunch of people.

  10. reggie says:

    In the spirit of the holidays (and of Maiko listening to Coltrane), here is my “special” CrossFit DC version of “My Favorite Things” (feel free to add your own lyrics):

    “Kettlebells, and barbells, and dumbbells for muscle,
    Met-con a-plenty, but now I can’t hustle,
    Coach (Tom) yelling at us ‘Go to the rings,’
    These are a few of my favorite things
    When my legs ache,
    When my lungs hurt,
    When I feel half-dead,
    I simply remember my favorite things,
    But CrossFit DC, I dread!”

    Enjoy! lol

  11. SaltyHat says:

    Happy CFDC Anniversary Reggie! Thanks for the shout out, but I have to tell you, it’s really easy to encourage someone who is so encouraging. As my own one year CFDC anniversary approaches, I can’t recall a class when, if you were there, you weren’t encouraging and supporting everyone. Best yet, even when the workout is some hellacious Brose-concoction, you’re always there with that gigantic grin, and somehow, it seems to make it all worthwhile.

    Congrats, and thanks for being… well, for being Reggie.

  12. CFDC Maiko says:

    omigoodness, that was wonderful Reggie! LOL

    So after reading Reggie’s initial comment and then Chris W’s comment, I’m wondering if people are interested in a kind of testimonial/progress report entry. Any CFDCer interested could forward their story and I can post them on days where I usually don’t post them. If there’s interest…I know for a while I got tired of telling my CFDC origins story over the interwebs.

  13. reggie says:

    By request, here is my completed “special” CrossFit DC version of “My Favorite Things:”

    “Kettlebells and barbells and dumbbells for muscle,
    Met-con a-plenty, but now I can’t hustle,
    Coach (Tom) yelling at us ‘Go to the rings,’
    These are a few of my favorite things.

    Burpees and kipping that don’t take much time,
    Wall ball tabatas that singe your behind,
    Running ’round blocks with so much sweat it stings,
    These are a few of my favorite things.

    When my legs ache,
    When my lungs hurt,
    When I feel half-dead,
    I simply remember my favorite things,
    But CrossFit DC, I dread!

    Bear crawls and box jumps…hey, do a crab walk,
    Five sets of deadlifts, but where is the chalk?
    FGB, Fran, and T.B.’s own routines,
    These are a few of my favorite things.

    When my abs cramp,
    When my quads burn,
    When I’m out of breath,
    I cannot remember my favorite things,
    ‘Cause right now I feel like death!”

    [Take *that* Julie Andrews! (lol)]

  14. CFDC Maiko says:

    HAHA, I can’t believe you finished it! Nice!!! TOM (the Brose one)! We should send this to the CF Affiliate blog!!

  15. reggie says:

    I also posted the “song” on my Facebook profile. 🙂

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