December 14, 2008
December 19, 2008

Some folks were still feeling it from Sunday’s class, so Tuesday’s class focused on mostly strength work with a little special something at the end.

Warm-up: 21-15-9 reps of

PVC Thrusters

Strength Work: Strict Press 5×5

Once again, pretty self-explanatory. Work up to your 5RM on the press! Remember to resist the urge to dip or use your lower body when getting the weight overhead, otherwise you preform a push press instead of a strict press.

Once the 5RM had been determined we did some push presses. Based on your 5RM, use 20% more weight and see how many consecutive push presses you can do.

Workout: Slightly Shortened Tabata Workout

You know Tabata! Twenty seconds of work, 10 seconds of rest, 8 times through per exercise. Your score is usually the sum of the least amount of reps completed for each exercise. For this last bit of class we only stayed at each exercise for 6 rounds instead of the usual 8. The exercises were:

Squats (of course!)
Side Hops

Behold the Master Results Whiteboard!!!!

Despite not having his beloved hat, SaltyHat beat out everyone in class! What happened to not being able to preform without your hat??



  1. CFDC Maiko says:

    Monday I went to Krav and my back tightened up a little afterwards so I had a little stretching session before class yesterday. Back felt fine throughout most of the class EXCEPT after doing the Supermans. I should have known that would be uncomfortable, hehe.

    Didn’t actually get to work up to my 5RM on the strict presses but Sara and I guessed that 80# was our max. So we used 80#s to figure out the weight for the Push Press portion. Happy I got 6 reps @ 95#! Even happier to know that 80# is CLEARLY no longer my 1RM!

    Man oh man do I want to just go back to sleep!

  2. reggie says:

    Shoulder strength is something I am clearly lacking (at least the way I see it). I may have mentioned it before, but my shoulders easily fatigue when performing (lots of) presses or pull-ups. It’s definitely on my “needs work” list for 2009 (and I am determined to do it because I plan to compete in Olympic weightlifting in the spring/summer).

    Other than that bit of personal disappointment (frustration?), this was another good class.

    Believe it or not, I worked the soreness from Sunday out of my lower body [okay…maybe taking a couple of Alleve before class had something to do with it as well :-)] during class.

    Great work by everyone!

    “Edgy Reggie,” CrossFit DC’s own ODB (Osiris, Baby Jesus, Ol’ Dirt Dawg), is out…

  3. reggie says:

    It’s no secret that Salty Hat minus the hat (akin to Clark Kent with cheap drugstore glasses) can outperform or — at the very least, stay on par with — Salty Hat with the hat (akin to that super dude with the red cape, red trunks, and blue tights). It’s been done before. 🙂

  4. reggie says:

    Special shout-out to all of the newbies (or novices, if you will) who showed up last night.

    If any of you are reading this, please do me a small favor: Keep coming back to CrossFit DC! 🙂

  5. CFDC Maiko says:

    ok, my wrists/forearms are sore. That has never happened from pressing before! This is good, I was thinking my wrists were too small and weak!

  6. CFDC Maiko says:

    I came across this interesting article on some anti-obesity lady and her views on obese women/kids, etc etc. I haven’t read it in its entirety (yet, it’s 9 pages), but I thought I’d pass it along:

    I originally found the article over at Jezebel, and you can read their take here:

    Jezzie’s comments are always interesting.

  7. SaltyHat says:

    sigh…it’s not that I can’t perform without the hat, its just uncomfortable – I feel safer and more secure performing with the hat. (read what ever double entendres you want with that statement)

    However, despite my lack of covering, strict press felt great up to the 145 max, but my wrists really caved during the push press. And despite expectations, Brose did not institute a round of push-jerks, nullifying my nifty wrist tape job.

    However, I did tackle full situps last night for the first time in a while and the good ole tailbone came through without incident.

    All in all, not a bad showing sans-Salty Hat. But as Reggie so eloquently pointed out, Clark Kent is super all the time, but he’s just not Superman without the outfit.

  8. Sara says:

    Thanks Maiko for posting that article. Although it was very long, it was interesting.

  9. CFDC Maiko says:

    That Roth lady was interesting LOL While bottom line I agree that Americans need to live healthier overall, I think she’s a bit psychotic with her tactics. Maybe it’s a “any publicity is good publicity” mentality she’s working with?