November 30, 2008
December 5, 2008

Nice work on Tuesday everyone. Before I get into the specifics I wanted to repost part of a comment that Reggie had made in the previous entry. It’s Reggie’s 2yr Crossfit Anniversary and here’s what he has to say:

“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*!”

Thank you Reggie!! I swear CFDC wouldn’t be the same without you around and I know I’m not alone in thinking that. Speaking of which, check out the comments from the previous entry to see a CFDC Christmas song Reggie wrote!

Getting Warm & Tearing Up Your Tailbone:

3x through
20 Squats
5 Dive Bomber Push-ups
20 Sit-ups
10 Hyperextensions

Workout: Tom’s Specialty: DB Complex

The following counts as ONE REP and ONE REP only!

DB Deadlift
DB Hang Power Clean
DB Push Jerk
DB Thruster

With that in mind, our workout was:

10 DB Complex
4 Burpees
8 DB
8 Burpees
6 DB
12 Burpees
4 DB
16 Burpees
2 DB
20 Burpees

Pretty rough but some good old fashion bodyweight burpees killed more than the DB complex!

Now the action shots?

Apparently the camera setting was on “drugged-up poltergeist,” but I’m posting anyway ’cause sharing = caring.

Not nearly as trippy as the previous pic…I think the camera was recovering. Remember, just say no to drugs.


Finisher: Wearing Out Those Abs and Tearing Up Yo’ A$s: V-sit and Plank Hold Competition.

Ok, a lot better but still a little out there…no more drugs for the camera I swear.

Simple – hold the V-sit position as long as possible. Then we did the same with the Plank Hold. Dre killed both although Chris R. and Tom were close behind for the V-sit and Plank hold respectively.

Full Recovery by the camera! Tom and Chris R. compete against Dre for the V-sit championship.
The Ab Champ Dre!


Tom brought some news about the CF Games 2009: the regional qualifier will take place in April. So which CFDCer is up for the regional challenge? Do we need to do a mini CFDC competition to determimne who will represent CFDC??



  1. CFDC Maiko says:

    well, since the scoreboard has our times & loads I don’t think I can add more to that. BUT I am curious about how you would theoretically prepare for the CF Regional stuff…aside from doing the WODs. Would you spend an extra training session working specifically on your Goats?

  2. reggie says:

    Again, thank you everyone for the kind words and sentiments. I still could not have done CF without you. 🙂

    I have an add-on verse to the “special” CrossFit DC version of “My Favorite Things”…just for all of the lovely ladies of CrossFit DC (you know who you are):

    “For all of the reasons that you come to class,
    You go out with friends, and some guy (jerk) says ‘Nice a–!’
    You blush for a moment, but knows what he means,
    *That* is just one of your favorite things.”


  3. CFDC Maiko says:

    lol, that verse seems universal and could apply to non-CFDC ladies, at least from my experience!

    I forgot to add – before class Mike coached me through handstands again. I got a freestanding one for a second or so and it felt great! =D Looking forward to my first 15sec hold! ^o^

    I’m thinking I may spend a few Fridays in the gym working on stuff like that and other things I need improving on (everything?). Funtimes! (or no life?)

  4. TomandAmi says:

    Damn, my shoulders and arms are still sore from Tuesday’s seemingsly inncocuous work-out. I think Reggie captured the XFit sense of communicty well. You come for the work-out but stay for the Coaching (Tom) and the people – the results are a by-product. I like Maiko’s idea of working toward goals for the regionals and having a more systematic plan for those of us interested in doing so. What do you think Tom? It’s four months away, a lot of time to improve. And whoever was taking the photos from Tuesday cut back on the crank – you’re a little jittery.

  5. Brian W. says:

    Keep trucking Reggie, you’re part of what makes CFDC a great place to train!

  6. Anonymous says:

    Edgy Reggie your progress has been a great motivator and inspiration for all of us too. keep up the good work and keep screamin!


    PS: potluck party at my house after class on dec 21! be there and be square! all CFDCer’s invited and ill make my world famous bbq! prepare to be dazzled!