December 25, 2008
December 31, 2008

Welcome back from your Holiday break! Hopefully people can make it out to the last class of 2008. If not, then we’ll see you in 2009! *Mark your calendars for 11am this Thursday. We will be bringing in the new year with a CFDC workout.*

The aim of today’s class was clearly to knock your midsection back into shape.


10 PVC dislocates
10 squats
5 Dive Bomber Push-ups
10 hyperextensions

3x thru

10 PVC dislocates
10 PVC Overhead Squats
5 Dive Bomber Push-ups
10 hyperextensions

Strength Work: The Overhead Squat (OHS)

With a wide grip, lock the bar overhead and remember to shrug those shoulders. Elbows should not be bent at all. Like with all squat movements keep your chest up during the OHS. The goal for this portion of class was simply to find a managable weight for the next portion of class. Post your loads to comments as usual.

Workout:: Complete the following circuit for time:

800m Block Run
21 OHS
15 pull-ups
21 OHS
15 pull-ups

800m Block Run
21 OHS
15 pull-ups
21 OHS
15 pull-ups

With the unusually warm weather today you just KNEW we were going to be running for the workout!


Finisher: The Cradle of Pain

The icing to today’s cake! Knock out two sets of these (max reps possible).

And that’s a wrap! Tuesday will be the last class of 2008. Perhaps there will be some final 2008 madness for class (space permitting of course)?



  1. CFDC Maiko says:

    First workout since Tuesday’s class!

    For the OHS, I worked up to 5×65#. I didn’t go heavier because the depth of my squat was iffy.

    For the workout I used 45# for the OHS and did mostly jumping pull-ups. Finished in 20:27 if I remember correctly. I did one set of kipping pull-ups and of course my back started tightening up. I’m thinking after the Olympic Lifting seminar at Primal I’ll take a week or two completely off from CFDC and maybe Krav so the back can get better (if this keeps up). *sigh*

  2. Sara says:

    I did not really do the OSH 5 rep max workout. I just did a 2 warm-ups for the workout at 15# and 35#. I used 35# for the workout. On the last 21 I dropped down to 15# because I felt the 35# on the knee when I started that round. I did more of a shuffle than a run around the block but I finished it. I kipped for the first 2 sets but was getting tired so I started jumping on the last 2 sets of 15 (may have only been the last set, I don’t remember).

    I iced my knee and it feels great but still no heavy weights for me yet.

  3. Sara says:

    I won’t be back until next Sunday. Have a happy new year everyone.

  4. John Frazer says:

    Worked up to 5×75# — could have gone heavier.

    Used 45# for the metcon.

  5. edgy reggie says:

    I worked up to 134# x 5 on the overhead squat. But…I checked my ego at the door (with a lot of assistance from Henry and Tom…thanks gents!), dropped the weight, and worked on my squat depth [there were so many “Get down’s” aimed in my direction that I could have sworn that I was at a (fill in your favorite funk or hip-hop entertainer here) concert :-)].

    So with the focus on my squatting depth, I proceeded to use just the bar (45#) for the met-con portion of the workout. For the pull-ups, I did a “modified” jumping pull-up (given my height, I really did not need much momentum to perform the exercise on the squat rack). I walked/jogged with Sara and Rhonda and have no regrets about my decision to do so.

    Great work everyone! Thanks to Henry, JJ, and “King” Graham for the push!

    About tomorrow (30 December): If a certain CrossFit DC coach — who shall remain nameless — is reading my comments, I wonder if said coach will prescribe exercises or routines that we haven’t done in a while [e.g., TGUs, farmer’s walk, kettlebell/barbell windmills, barbell cleans, barbell snatches, (dare I say) Fran,…]? Or will tomorrow’s workout be a “best of 2008” compilation? 🙂

  6. chris w says:

    Several points:

    Who is the weird goblin man tormenting JJ in the photo?

    OHS: did 3x 75 and then failed. worked with 45 on the wod and tried to keep max depth going. Kipped/struggled through all the pullups. Kip is improving, but I am willing to bet I am still wasting a lot of energy and need to be more efficient. 22:45, it looks like.

    Oh, and I strung together at least 4 DU’s in some pre-class practice, which was like a miracle for me. Tuba, your cue from a couple weeks back to “do the slowest possible single skips” and speed the hands up helped me start to break through on stringing more than 2DUs together. Thanks! Now to try to get some consistency going from there.

    Reggie, thanks for providing Tom with all the helpful class-planning advice.

    And I think the new layout of the gym will be cool.

  7. CFDC Maiko says:

    LOL, at least JJ was able to get some payback right? =P And I think it was 6 consecutive DUs! I could be wrong, but I don’t think it was 4.

    I’d be bummed if we did Fran tomorrow. My back won’t survive the first round of pull-ups! =(

    One last thing! Apparently there’s still spots left for the Olympic Lifting seminar at Primal (Jan 10~11). Link here if you’re interested.

  8. edgy reggie says:

    Correction on an earlier exercise I mentioned: It should read as “kettlebell/dumbbell windmills” and not “kettlebell/barbell windmills.”

    But if you can perform windmills with a barbell, then more power (in more ways than one) to you! 🙂

    CFDC’s own ODB is (after watching Caroline Kennedy’s interviews on the Sunday talk shows)… ummm…ahhh…you know…ummm…you know…ahhh…

  9. CFDC Maiko says:

    This just occurred to me – we won’t have to post pre-Zone diet pictures of ourselves will we? O_o

  10. edgy reggie says:

    Maiko, why not? 🙂

    We should.

  11. CFDC Maiko says:

    not too keen about posting practically nekkid pics of myself on the bloggy!

  12. CFDC Maiko says:

    OH WAIT! I can just take measurements! woohoo~