January 16, 2009
January 23, 2009

There’s no class Tuesday due to the Inauguration, so how about taking some time to work on something that doesn’t really get covered in class?

Courtesy of Crossfit.com of course.

You know stretching and flexibility is important. If you don’t do anything on your own, it’s time to start. Seeing as a sizable amount of CFDCers take some kind of yoga class, I thought this article + video from Crossfit Virtuosity would be useful. No worries non-yogis, this is friendly for us too.

CF Virtuosity’s Yoga Basics for Crossfitters

The next link is an old site I use to visit to develop my own warm-up when I did workouts at my old apartment (which looked a lot like what Performance Menu does). Learn about the different types of stretching and then get a crap load of stretching ideas at Tricks Tutorial. (Be sure to go to step 3 for the stretches).

And since I mentioned it, here’s the Dynamic Range of Motion Warm-up from Catalyst Athletics/Performance Menu.


Warm-up: Jeremy


PVC Overhead Squats

Post time to comments.

Strength Work: The Overhead Squat

After some warm-up sets, load up the bar to 50% of your bodyweight and go for the man amount of reps in a single set.



With a partner, complete the following where DL = Deadlifts, CPU = clapping push-ups, and DU = Double Unders.

If you remember them, post your loads and time to comments.

One last note.

You might have noticed a few changes to the blog. One, there’s a Nutrition 101 link. If anything is missing, please let me know and I’ll add it. Also, there’s a link to most of the CFDC metcon workouts we did in 2008 (at least since I started blogging) under the CFDC profile. If the link doesn’t work for you, please let me know. Finally, I would like to make an online whiteboard for CFDC. Nothing fancy (ie, spreadsheet), but in order for this to work I need information from YOU. Please post to comments:

Your BEST Fight Gone Bad score (This should help for some)
Max Back Squat (1RM)
Max Front Squat (1RM)
Max Deadlift (1RM)
Max Strict Press (1RM)
Non-stop (kipping) pull-ups
Max Deadhang pull-ups
Clean (& Jerk)

Thanks. Enjoy the festivities, stay safe, and see you in the gym Thursday.



  1. CFDC Maiko says:

    Saturday – Completed the following in 10:19mins:

    60 Squats
    30 push-ups
    10 K2E
    20 push-ups
    20 K2E
    10 push-ups
    30 K2E
    60 Squats

    *from CF Virtuosity

    Pre-class today: Heavy DLing primarily working on lifting 185# with no mixed grip and then working with 200# (mixed grip).

    Jeremy = 4:40 minutes, not my best.

    OHS = 12 @ 75#. No, I do not weigh 150#.

    Workout: Paired with Ewunike and used 135# for DLs. DUs sucked per usual, but tubs gave me an idea on how to work on them.

  2. CFDC Maiko says:

    oh, new banner is temporary so if you don’t like it, no worries!

  3. Tom Brose says:

    Maiko, you put so much effort into this, i really appreciate it.

    I did a version of that workout this afternoon, but used the same numbers for the DLs and Ring dips (15-12-9-6-3) with 50-40-30-20-10 double unders in 15:10. deadlifts @225 unbroken, no such luck (or skill) on the DUs. last round I got 1, caught the rope o my foot and flung the handle then caught it on the rack, then around my foot. finished with 9 straight after a little delay>

  4. edgy reggie says:

    I can’t put my finger on “Why?”, but I *liked* yesterday’s workout. πŸ™‚

    Okay, here is some insight — possibly — as to “Why?”:

    “Jeremy:” 4:30 (or was it 4:31?), a personal best. If I recall correctly, this was the second time I was able to complete a sub-5:00 “Jeremy.” Hmmm…maybe singing like Eddie Vedder had something to do with it. πŸ™‚

    OHS: As stated, I did 15 reps at 100#. Actually, I weigh more than 200#, but — with the weight I used, I was able to get a deeper squat. (It’s coming back, little-by-little. I’m getting more confidence in my right knee each day; thus, that will help with my squatting.)

    Deadlifts (DLs), clapping push-ups (CPUs), and double-unders (DUs): Tom A. was my partner. We did 185# for deadlifts, and I did “regular” jump rope (3X the DU amount). I completed this portion in about 11:34 (it was a few seconds after Tom A. finished). Masters rule? πŸ™‚

    Additionally, I forced myself to work on DUs *after* class…and I was able to put together two and three consecutive ones. Next time, I will actually try them in class.

    I had a pretty good yoga session last night, but I still have *lots* of work to do there. πŸ™‚

    (Pssst, Maiko…I like the new banner.)

    As always, great work by everyone!

    [Note to Rhonda, Jackie, and Michelle: Missed you! πŸ™‚ Hope to see you on Thursday.]

    No new news on the Zone; everything is going well.

    CFDC’s own ODB is…already wondering about Thursday’s CFDC WOD.

  5. John Frazer says:

    “Jeremy” 6:31 — not my best, either.

    OHS 95# x 6

    Main WOD in 21:00 with 155# DLs and plyo pushups. This was really more like double under practice with some breaks. On the last couple rounds I switched to regular skips.

    Here are my items the whiteboard. Unfortunately I haven’t done max singles much lately, so some of these numbers are old or for sets of 3-5.

    FGB: 200? Can’t find my logbook from that one a couple years ago.

    Back squat: 200×3
    Front squat: 152×5
    Deadlift: 265
    Press: 102×3
    Kipping pullups: 13 (not sure about nonstop, I’ve always just counted my max before I can’t get my chin over the bar)

    Deadhang pullups: No idea
    Clean: 135
    Jerk: 125? Long time.
    Snatch: 90 (power snatch)

  6. John Frazer says:

    P.S. Will you remind us of when/how to report new whiteboard items? Will be working on pullups today and count the kips …

  7. edgy reggie says:

    My whiteboard items:

    Best Fight Gone Bad score: 264 (I achieved this one at the FGB charity event in September 2008).
    Max. back squat (1RM): 335# (with good form, of course)
    Max. front squat (1RM): 185#
    Max. deadlift (1RM): 415#
    Max. strict press (1RM): 135#
    Non-stop (kipping) pull-ups: 1
    Max. deadhang pull-ups: 6
    Clean (& Jerk): 70 kg (~154#)
    Snatch: 65 kg (~143#) (power snatch)

  8. Tom Brose says:

    OK, last time I did FGB was 312.
    Squat 425 (two weeks ago)
    DL 455
    Front Squat 285
    Clean and jerk 105 KG
    Snatch 75 KG (ugly power snatch-good Snatch 65 KG)

    Kipping Pullups 27
    deadhang ???

  9. Sara says:

    Hi All,

    Maiko – I ditto reggies comment about the banner. I like it.
    For sunday’s workouts –
    I finished Jeremy in 5:05 doing modified burpees.
    OHS I got 12 @ 75# this is about 10lbs short of half body weight but I don’t think I can do 85# (and hopefully in the next 6 months 75# will actually be half body weight)
    I worked with Ami for the DL, DU & CPUs. We finished in either 11:44 or 12:44 (can’t remember the minutes but the seconds are definitely right) I did all clapping push-ups (two months ago I couldn’t even do 1 clapping push-up) used 135 lbs dor DLs and did 3-to-1 skips in place of DUs
    I just made a chicken curry dish for lunch which was very good. got the recipe out of one of my zone books. Here is the recipe:
    Ingredients: Yields 1 (3 block) meal
    – 1/3 tsp Olive oil (1 blk fat)
    – 3 oz boneles, skinless chicken breasts cut in strips (3 blk Protien)
    – 3/4 cup choped vidalia onion (1/2 blk carb)
    – 1 tsp minced garlic
    – 1 tsp ground ginger
    – 1 tsp mild curry powder
    – 1 tsp dried mint
    – 1 red bell pepper chopped (1/2 blk carb)
    – 1 cup pineapple chunks packed in juice, drained (2 blk carb)
    – 2 tsp slivered almonds
    in wok or sautΓ© pan over high heat, heat the olive oil. Stir-fry the chicken and onion until chicken is cooked through, about 5 min. sprinkle chicken mixture with spices to taste. Add the pepper and pineapple and stir-fry just until heated through. Add the almond slivers just before serving.

    Whiteboard info:
    FGB – 222 also my only FGB
    Back Squat – Not sure
    Front Squat – 115 I think
    Deadlift – 219
    Strict Press – not sure
    Non-stop kipping pull-ups – 10
    Dead hang pull-ups – not sure
    Clean (& Jerk) – don’t know
    Snatch – Don’t know

    I guess I have a lot of benchmarks to figure out.

  10. John Frazer says:

    Dead hang pullups: 8

    I had to know.

  11. Maiko says:

    thanks for the info guys. Here’s a rough draft of the “whiteboard”:

    CFDC “Whiteboard”

    Let me know if the link doesn’t work.

    I’m pretty good about checking the comments on the blog, so you can just keep posting your PRs to the comments section of the latest blog entry.

  12. chris w says:

    Maiko- Appreciate all the work you are doing on the blog.

    OHS was 3 @85#
    I forgot my Jeremy time.
    Need to start logging.

    Looks like I have a few benchmarks to set.
    For the whiteboard:
    FGB 236* (scaled to 55#)
    back squat: 225
    Front: 155
    DL: 264
    Press: 115
    kips: 13
    deadhang: ?
    clean/Jerk: ?
    snatch: ?

  13. Maiko says:

    thanks chris! your info has been added. you should definitely start a log or at least post everything you do to comments here. I need to start logging my workouts on my own too!

  14. John Frazer says:


    You can up my max deadlift to 270#.

  15. Maiko says:

    Nice John! It’s been updated.

  16. TomandAmi says:

    Great having the virtual white board – I just started logging everything. Those I do not have I will do 1RMs in the next week or so. What I have so far is:

    OHS – 100 lb x 10

    FGB – 285

    Back squat – 210

    DL – 265

    Front squat – ?

    Shoulder Press – 155

    Kipping Pull-ups – 16

    Dead Hang – ?

    Clean – ?

    Clean and Jerk – ?

    Jeremy – ?

  17. Maiko says:

    You’ve been added (ami’s) Tom!

    And I completely forgot to add in OHS to the whiteboard. I’m not sure if it should be 1RM since we’ve never done that or if it should be max reps @ ??% of bodyweight…Thoughts are definitely welcomed!!

  18. TomandAmi says:

    The other thought I had would be to add in push jerk but that’s up to Brose.

  19. John Frazer says:

    The problem with all kinds of whiteboards is deciding which items are important enough benchmarks to record, track and test regularly without the whole project spinning out of control. (I’ve been to one affiliate that had whiteboard everywhere with tiny little handwriting for every “girl” and “hero” WOD.)

    These benchmarks are heavy on strength and strength endurance for reps. I might suggest adding some of the more readily tested metcon measures. (FGB is great but we only do it once or twice a year because of the equipment demands.) I’m thinking of things like:

    * Tabata squats

    * Fran

    * DB thrusters at some moderate load or BW% — maybe 75 reps like the occasional mainpage WOD

    * Block run

  20. Maiko says:

    I originally went with strength because we don’t regularly do other repeatable workouts like Fran at CFDC. That’s also the idea behind creating a catalog of our metcon workouts from 2008 (have our own benchmark metcon so to speak).

    I also thought of putting up 500m rowing or 400m sprint since that’s something that can easily be done before class or at a track. The block run would better since we do that more than 400m runs. And Tabata did cross my mind but I don’t know how to put that on a whiteboard – would it be total reps or just lowest out of the 8 tries?

  21. John Frazer says:

    For Tabata intervals, the worst round is traditional, and also easiest to keep track while you’re working out. At least to keep track legibly. πŸ™‚

    I’d suggest that “local benchmarks” should be WODs that can normally be performed on a normal day by the normal number of athletes, without people tripping over each other. For us, that would generally mean WODs with a small “footprint” like pushups/situps/squats and dumbbell moves.

    One that comes to mind is the old CF Challenge for DB thrusters with a load that totals 50% of bodyweight.

    I recall that Jerry Hill tests the Tabata DB push press regularly, and uses athletes’ load on that as a load guideline for other WODs.

  22. Justin says:

    This comment has been removed by the author.

  23. Maiko says:

    Thanks Justin! You’ve been added!

    I’ll be adding Tabata Something else to the “whiteboard.” I don’t know why I didn’t add Jeremy to the whiteboard now that I think about it. I’m thinking Tom will have to come up with a repeatable metcon workout for CFDC, which worries me because he makes up those awful “sprint” workouts.

    But after thinking about it, the “Girls” (Fran, Annie, Helen, Karen, etc) are doable if we split the class like with FGB (depending on class size of course). Maybe we need a class where we do a few of the metcon workouts a la Jen’s class during the CF 2008 Games?

  24. John Frazer says:

    Benchmarks with running are tough to replicate because of the gym layout. Same for pullup bars, at least for workouts that take a while.

    There are quite a few CFDC-friendly “girls,” but not many “heroes.” I’d suggest:


    These are all either low-equipment or so short that they’re easy to perform in multiple heats.

    A lot of the “heroes” require scarce equipment (pullup bars and rings) if performed as rx’ed. Even “Randy” is a little challenging — would have to split the class most weeks due to limited bars and limited space to dump them.