December 24, 2008
December 28, 2008

Happy Holidays Crossfit DC!

Hope everyone is having a great time with family and friends (if not, feel free to share the family drama!). I thought I’d take a second and pass along three links just in case people were craving a workout to do from home. Of course you could also do the CFHQ’s workout of the day, Angie, but here are some other ideas:

1. A comprehensive list of Crossfit Bodyweight Workouts from Shane Skowron. At 19 pages this list should give you a lot of ideas on what you can do while you’re away from the gym!

2. Eva T’s Blog. Eva T. is busy running her own affiliate, but you can browse through the archives for her workouts or just look at her pictures ’cause she’s awesome.

3. Not Crossfit related or 100% bodyweight, but the Workout of the Week threads over at the Rosstraining forums has some good workout ideas! You can see the archive of the WoWs here. The workout for this week?

25 burpees
24 push ups
23 burpees
22 push ups
21 burpees
20 push ups
19 burpees
18 push ups
17 burpees
16 push ups
15 burpees
14 push ups
13 burpees
12 push ups
11 burpees
10 push ups
9 Sandbag Clean & Press
8 pull ups
7 Sandbag Clean & Press
6 pull ups
5 Sandbag Shoulders each side
4 Pull Ups
3 Sandbag Shoulders each side
2 Minutes skipping
1 Minute Jumping Squats

That’s bananas…Hopefully this will give you some thing to work with while you’re away from the gym.

Enjoy the holidays, stay strong and stay safe! And because I said I would, here’s Reggie’s CFDC 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.

V-sits and plank holds and push-ups galore,
By warm-up, I’m sweaty; but wait…there is more,
Overhead squats and the ‘Aaaaaarrrrrrgggggghhhh!’ that it brings,
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!”



  1. CFDC Maiko says:

    And a comment in the previous entry jogged my memory (thanks Reggie)! Please please PLEASE be careful if you walk to and from Balance Gym, especially at night!! There was an incident (a hold-up?) near the gym a few nights back, so stay alert and stay safe!

  2. Maiko!! Love the links, thank you!! I think I’m going to do some of the workouts from the CF Bodyweight Workout list. Maybe tomorrow 🙂
    And was whoever was involved in the incident outside of Balance ok???

    Merry Xmas everyone!!!!

  3. TomandAmi says:

    Thanks for the work-outs – Ami and I and the kids are off to Las Vegas for a few days of further R&R and probably a work-out or two at CF Las Vegas. Take care all.

  4. Tom Brose says:

    Reggies lyrics are great. I hope everyone enjoys the holidays, and I’ll see you soon.

  5. edgy reggie says:

    Thanks coach! Thank you also for getting it posted on CrossFit HQ’s affiliate blog. 🙂

    Happy Holidays (i.e., Merry Christmas, Happy Kwanzaa, Happy Hanukkah, etc.) to all!

    CrossFit DC’s own ODB is…getting’ his grub on!

  6. CFDC Maiko says:

    wow, comments on a holiday!

    I think the person involved in the incident was alright, or at least I hope so. Scary!! I’m trying to think of new ways of walking to the metro now especially for the weekday classes! =

  7. SaltyHat says:

    Holy Holiday Gluttony! No surprise to many, but I have been tearing it up the dining room these past few days.

    However, in an attempt to do some damage control, we hit the gym today after I followed some of Maiko’s links. I decided on workouts 51 and 52 from Ross Training. I went through Morning Glory one time as warm-up, and then tackled the ladder as my main workout (consisting of 4 exercises done in a circuit, reps done in a 10 -> 1 ladder fashion – Renegade Man Makers, Pull-Ups, Burpees, and DB Swings). I used 25# for the manmakers and a 65# KB for the swings instead of DBs. Finished in 37.20something – the manmakers kicked my proverbial ass. On top of that, I felt sluggish – the holiday food is definitely getting to me. Soon to be fixed, eh Coach??

    On a more serious note – Steph and I live really close to Balance, and we always walk to the workouts. Anyone and everyone – Please don’t hesitate to ask us to walk with you to your car, metro, bus stops, whatever. There is strength in numbers, and we want to make sure everyone – vets and newbies alike – feel safe coming to and leaving our workouts.

    Hope everyone is having a great holidays – see ya soon.

  8. SaltyHat says:

    This comment has been removed by the author.

  9. As Salty said, we went to the gym today to work off some of the holiday calories. But of course, it was followed by a big juicy steak dinner, so it probably didn’t help all that much 🙂

    I did the Morning Glory warm-up with Chris. For my workout, I did 4 rounds of 25 thrusters, 25 kb swings and 25 pull-ups. Chris was using the pull-up bar, so I settled for the pull-up machine where you kneel on the pad. My workout was a lot shorter than Salty’s so while he was finishing up, I started on the 50-40-30-20-10 doubleunders and sit-ups workout. Salty finished when I had just gotten through the 40’s and we did 1 minute on and 1 minute rest bridge 3 times.

  10. Sara says:

    What is a Flutterkick? Is it when you kick heel to butt?

  11. CFDC Maiko says:

    Man you guys make me feel lazy! Can’t say I’ve done anything since Tuesday!

    Flutter kicks is like what you do in swimming except for these you’re laying on your back with your hands beside or underneath your butt. Raise your feet ~6inches from the floor (legs straight out) and do small kicks like you’re swimming. If it’s too hard on the back just have the legs higher up than ~6inches. I think two kicks count as a single rep usually.

  12. Sara says:

    Thanks Maiko, I have to admit I have not done anything since tuesday either. It is a bit easier to be motivated when there you have others to be motivated with. haha

  13. Tom Brose says:

    I took wednesday off, christmas did 20 min 15 burpees 45 double unders (5 rounds). Felt exceptionally bad doing it on a stomach of cookies and milk. Friday went to a gym and did squats 225×25, 245×15, 275×10 then the 20 min 15 pullups,ring pushups, back ex, situps. Again 5 rounds. Today off.

  14. Justin says:

    Thanks for all the links! Having those body weight workouts while traveling is really handy.

    There’s nothing like 1ike 100 burpees for time–my standard hotel room workout.

  15. edgy reggie says:

    As a make-up for not having class on Thursday (for obvious reasons), I did TubaSteve’s “exorcist steps” workout in Georgetown on Friday (26 December).

    I didn’t time myself, but let’s just say that I survived it! 🙂