December 28, 2008
January 2, 2009

A lot of people showed up for CFDC’s final class of 2008. Can you believe another year has come and gone? Tuesday’s entry on the main CF website asked what your best and worst moments of the year were. So how about it CFDC? What were YOUR best/worst moments of 2008?

Warm-up: Squat + Push-up ladder

10 Squats, 1 push-up
9 Squats, 2 push-ups
2 Squats, 9 push-ups
1 Squat, 10 push-ups

Then 15 hyperextensions were thrown in as well. After a quick lunging stretch Tom laid out the game plan for the last class of 2008!

Workout: In groups of 3 or 4, complete for time:

25-20-15-10-5 reps of

DB Thrusters
Sumo Deadlift High-Pulls

Notice the * for the pull-ups? If you can’t kip at all you were allowed to do jumping pull-ups. If you can knock out a few kips you were encouraged to do 5~10 kipping pull-ups before switching over to jumping pull-ups. If you can knock out a lot of kipping pull-ups but wanted to do jumping pull-ups for the workout, you had to double the amount of reps prescribed (50-40-30-20-10 reps).


Class ended with a special cool down session led by Ewunike!

With the 2008’s classes out of the way be ready to start 2009 right Thursday morning at 11am! Class will start off with a little bodyfat measuring session and a quick introduction to the Zone Diet, so if you’re planning on participating in the Zone Challenge be sure to show up for class. If you can’t make it contact Tom about getting your measurements taken another time.

Great work as always! Congrats on surviving another year of CFDC!!



  1. CFDC Maiko says:

    Adios 2008!

    Workout: I used 25# DBs for the Thrusters, 24kg KB for the SDHPs, and did the double jumping pull-ups for the pull-ups. My back survived and is in good shape! Yay!

    Worst moments of 2008:

    1. Injuring my back in June (sucked even harder when you have no health insurance, yay for trial periods at new jobs! >_<) and then messing it up again in November. 2. Actually, ANY injuries I’ve had this year (my wrists, my foot) 3. Posting a blog entry, having my wallet stolen during the process of typing and posting it, and getting no comments on that particular entry. >=

    Best moments of 2008:

    1. My birthday workout <3

    2. Getting 215# DL on my birthday <3

    3. Getting my first kipping pull-up in April and being able to end the year with 22 consecutive reps.

    4. This Workout

    5. Going to the Mid-Atlantic Challenge as a spectator (first CF competition I’ve been to).

    6. Realizing people are actually commenting on the blog these days <3

    7. Non-CF but still active: kayaking on the Potomac & doing the Exorcist stairs Sat. mornings during the summer. Just felt good!

    I’m sure there’s more moments but that’s all I can think of.

  2. CFDC Maiko says:

    ooh, I do remember something.

    Best Moments:

    8. Working out with everyone who’s come to CFDC during the past year =) Now where’s Kristy S.???

    9. Chris R. cheering me up after my wallet got stolen. LOL, not workout related but definitely a moment I’m grateful for! Thanks dude!

  3. edgy reggie says:

    I used 30# DB for the thrusters and I believe a 24kg KB for the SDHP (honestly, I didn’t even look at the weight on the kettlebell, but I think Chris W. picked it for the team). I did jumping pull-ups for the entire workout; but I will attempt — and do — more kipping pull-ups for 2009, I promise. 🙂

    Edgy Reggie’s Worst Moments of 2008 (pity not required):

    1. Being out-of-work…still (for a lot of reasons).

    2. Injuring my knee in late 2007 which eff’ed up my Olympic lifting and squatting for most of 2008. This leads to…

    3. …having to take time off from yoga, Olympic lifting, and CrossFit for a few weeks in summer (recuperating from arthroscopic surgery on my right knee). I know that being absent during that time is not *that* bad, but it sucks when you’re (somewhat) in a groove.

    4. Seeing my brother still incapacitated from two strokes in 2005 and 2007 and three bouts of pneumonia in 2007 and early 2008. *No one* should suffer from this at such a young age (currently 45).

    5. Losing the classic hip-hop channel in Balance Gym as a result of the XM/Sirius satellite radio merger. Yeah, pity poor me! 🙂

    CrossFit DC’s own ODB’s Best Moments of 2008:

    1. My “comeback” in late summer/fall (or — as I like to say — the first line of LL Cool J’s “Mama Said Knock You Out”);

    2. Traveling to Amsterdam…twice! (The first trip was my first visit to Europe ever.)

    3. Going to and competing in the Olympic lifting developmental meet in Baltimore on December 6.

    4. In response to Maiko’s number 4 best: Improving my deadlifts (look at the picture of me…it’s horrible), squats, snatches, and cleans (it all goes back to the squat for the most part).

    5. “Recruiting” my friends to come in on the last CrossFit DC session of 2008.

    6. Taking Winnie’s yoga class on a regular basis. I can’t say enough positive things about the improvement in my flexibility. As much as I kid/joke about Winnie’s teaching style/methodology, I highly recommended it if you have not tried it. It’s worth the money in my opinion.

    7. CrossFit DC and Coach Tom Brose…need I say more? 🙂 Having all of you around for the camaraderie (and competition) made 2008 more bearable for me as well as have something for me to look forward to every Sunday, Tuesday, and Thursday. I said this in my testimonial a few weeks ago, and I will gladly say it again: I could have not done it without you.

    8. Developing new friendships and relationships in and out of CrossFitDC and Capital Barbell Club. Starting my Facebook and LinkedIn pages this fall contributed to this.

    9. Getting over my fears and apprehensions and realizing that I *can* do something. 🙂

    10. Seeing my brother being able to use his computer for the first time since his last stroke (in about a year).

    11. Getting hugs and high-fives from complete strangers on the night of November 4 and into the early morning of November 5. Hell, I didn’t win the election! 🙂

  4. John Frazer says:


    I feel your pain … I lost the Sirius Punk Channel in the satellite radio merger. Only channel that made me consider another receiver for the garage.


  5. Anonymous says:


    Worst moments of 2008:

    My first week of CF…they don’t make enough Aleve.

    Best moments of 2008:

    I’ve learned to not fear the push up 🙂

    I’ve survived a month and a half of CF. Last night I thought I might pass out…keep those fans on!

    I finally got someone to come to class with me. As Edgy Reggie says “there’s strength in numbers”.

    Thanks for all the support and encouragement!! It does help.


  6. edgy reggie says:

    Maiko, you and I can have a great back-and-forth in adding on to our “Best Moment” list. Here is another addition to mine:

    12. Seeing newbies and novices come to CrossFit DC and sticking with it. You know who you are, and I don’t need to call you out (because I may forget someone). I can’t even count the number of times I see new people come to CrossFit DC, do a couple of workouts, bitch-and-moan about how “hard” or “difficult” it is (even when it is scaled down by the coaches), and not show up again…ever. If I had a dollar for every time I “promote” CrossFit to someone (or even encourage someone to try *one* class) just to have them say “Oh no, that sounds too hard,” I could retire *today* in style. 🙂

    In terms of CrossFit and its benefits, you really do get out what you put into it (in “sweat equity,” of course). Yes, it is hard (no one who is there is not sweating up a storm for aesthetic reasons). If it were “easy,” it would be “Richard Simmons’ Sweatin’ to the Oldies” (i.e., it would not be CrossFit).

    Okay, ODB’s rant is over. 🙂 Those of you who showed up in 2008 and maintained the consistency throughout the year, I tip my hat to you. 🙂 Keep it up for 2009; I’ve got your back! 🙂

    13. Change in the CrossFit DC blogger. I have nothing personal against the previous blogger, but there was a *big* change in spelling, syntax, and grammar (for the better) when Maiko took over the role. 🙂

  7. CFDC Maiko says:

    hehe, I was thinking more along the lines of moments in CF/CFDC 🙂

    Best Overall Moments in 2008

    -Going back to Japan after 12yrs away.

    -Being unemployed

    -Nov 4th.

    Worst Overall Moments in 2008

    -Being called a derogatory (read: racist) word during the last month of election season.

    -Wallet being stolen

    -dealing with depression (finally got better by Spring).

    -Realizing what my new job entails and feeling like a failure.

    -Selling my beloved LoveSac and moving out of my Falls Church apt!!

    Nothing nearly as deep as Reggies!

  8. CFDC Maiko says:

    RHONDA!!! ^o^ Glad you no longer fear the push-up! We’ll get you loving burpees in no time! I kid…no one loves burpees…

    I’m so glad you’re sticking with us!!

    Reggie – aaaaaaaw thanks for #13!! =D I’m hoping to get a basic grammar book to help me write better. Proofreading attorneys’ work has left me insecure!

    and yes, losing the classic hip hop station sucked =( I can’t get into this newer stuff at all!

    ok, now I’ll REALLY stop commenting and get back to work!

  9. edgy reggie says:

    @Rhonda: As long as you keep coming to CrossFit DC, I will have your back! 🙂 You have my unwavering support.

    To echo Maiko’s comment: I’m happy that you and Jackie (spelling?) are sticking with our crazy crew. 🙂

    Trust me, you *will* be doing push-ups (knees off the floor, full depth) in 2009. As I always say to you, it’s not a question of “if” just “when.” 🙂

    Burpees, on the other hand,… 🙂

  10. edgy reggie says:

    Okay, this is my last “Best Moment” (I think):

    14. Being able to finish every CrossFit DC workout I participated regardless of where I placed (which was last in many cases).

  11. Anonymous says:

    Best moment of 2008: leaving our old workout group and joining Crossfit DC!

    Everyone has been extremely supportive and kind. I’m not anywhere close to being able to do a kipping pull-up, but there’s always next year! I’ve noticed an overall body strength that I’ve never had before!

    Also, I want to give some kudos to my husband (Zach). It is always encouraging to watch him work out because he never takes the easy route. He may occasionally come in last, but he never cheats himself and he always completes the workout no matter how long it takes!

    Bring on 2009! Tax season is about to get underway, so you probably won’t see me at the Tuesday night class. I just might make some appearances at the Sunday class to make up for it! I hope everyone accomplishes their personal goals in 2009!


  12. Justin says:

    On CF’ing on my own for about a year, discovering CFDC classes (only a few blocks from my apt too) was great. Working out under Tom’s eye and with the energy of the group is a whole different experience, and has really helped me to stay motivated and push myself even harder.

    Happy New Year!

  13. SaltyHat says:

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  14. SaltyHat says:

    This comment has been removed by the author.

  15. SaltyHat says:

    See Ya 2008 – Hello 2009.

    For the last CFDC workout of 2008: used 40lb DBs for the thrusters, and 32kg KB for the SDHPs, and all kipping pull-ups.

    Best of 2008?
    – Going to the Olympics!
    – Going to Beijing (same-same, I know)
    – meeting Steph’s new little brother (who was in, where else, Beijing…)
    – Going to the Olympics! (ok, I’ll stop now)

    – Finding CFDC; hard to believe its been about a year now, but what a year its been
    – Competing in my first triathlon, and finishing rather respectively
    – finding my kip for kipping pullups
    – hitting the mats with Brose and Cesar for a little BJJ, DC-style
    – breaking in a new (now very Salty) hat

    Worst Moments:
    – Coming back from the Olympics/Beijing (its getting old now, isnt it??)
    – dropping a barbell on my head – more embarrassing than painful (no more narrow grip OH-squats for me)
    – Having to abandoned BJJ for a little while due to time and cash restraints (soon to make a return tho)
    – F’n up my tailbone
    – 1st time the Apt flooded
    – 2nd time the Apt flooded
    – 3rd (and hopefully final) time the Apt flooded

    That’s about it. Can’t wait to see everyone in 2009 – Stay safe and have fun tonight.

  16. edgy reggie says:

    One more “Best Moment;” then, I think I am done:

    15. Creating the CrossFit DC parody (version) of “My Favorite Things” within a few hours (total) and getting it published on the CrossFit HQ affiliates page. Who knows what I may do for 2009…a rap tune, perhaps? 🙂 Hmmmm…maybe an alternative rock parody (looks in coach’s direction). 🙂

    Now I am moving on to the CrossFit DC “dance!” 🙂

  17. For the final workout of 2008: Used 20lbs for the thrusters, 45lbs for the sumo high-pulls, and did jumping pull-ups as I am still working on getting my first kip.

    Best moments of 2008:
    -Going to Beijing for the Olympics, meeting my new half-brother, and seeing the rest of my family.
    -Being on the Today Show in Beijing and getting pictures with Ann Curry, and getting her notes
    -Discovering CF and CFDC, thanks to SaltyHat who kept raving about it and making me give him massages after his workouts, so I thought I’d come workout and squeeze a few massages out of him too.

    Worst moments of 2008:
    -Ditto on the multiple floodings of the apartment :(, oh and getting really sick from the mold as a result

    Well, can’t remember any more bad moments so they either weren’t that bad or I just have a really sucky memory 🙂

    Happy New Year everyone!! See you all tomorrow morning!!

  18. Oh, one more best moments:
    -Coach Brose promoting me from CrossFit Elements to the regular CFDC class 😀

  19. Sara says:

    Well I look forward to 2009! Sorry I missed the first class of 2009 but I was out of town. I will be there sunday.

    Worst of 2008:

    1. Getting fired on my Birthday

    2. My best friend in DC moving to the other side of the country

    3. Banging up my knee at CrossFit

    Best of 2008:

    1. Finding the exact job I was looking for just 3 weeks after I was fired and back to work in 5

    2. Finding CrossFit DC – I have been searching for a group of people to work out with since I lost all the people I use to work out with when I moved and changed gyms.

    3. Getting my first kipping pull-up and then suddenly one day being able to string several reps together at once.

  20. CFDC Maiko says:

    wtf? You got fired on your b-day? That’s messed up…what’s wrong with people?? >= Glad you got a better job!