January 25, 2009
January 30, 2009

Tom was back to take charge of class after spending some time out in Cali!

Photo Courtesy of Crossfit.com, specifically the Affiliate Blog.

Warm-up: 2x thru

10 squats
4 (or 5?) Inch Worms
10 supermans
10 scorpions
10 lunges (touch elbows to floor, and stretch hammies as you come up)
10 push-ups
10 arm circles
5 Burpees

From there we went straight into the meat of class.

Workout: Deadlifts + Double Unders (or Side Hops)

Complete the following for time:

10 Deadlifts (DLs), 10 Double Unders (DUs)
8 DLs, 20 DUs
6 DLs, 30 DUs
4 DLs, 40 DUs
2 DLs, 50 DUs

You either used the bar or two KBs for the deadlifts. If you can’t do double-unders, do side hops over a hurdle instead.


Skill Work Hanging L-Hold

Get on a pull-up bar, raise your legs like you would an L-sit, and hang for time (3 tries total). If you can’t hold your legs out straight, bring your knees up instead.

Class ended with a stretching session. Good work as always CFDC! Be ready for Thursday’s class!



  1. Maiko says:

    Did the warm-up, back felt off afterwards and didn’t get any better so I sat out on class. That was fine as I’m sure the DUs would have pissed me off as usual! Got a little massage afterwards and will spend some part of the day looking for a place to get some serious work done on my back!

    Will most likely skip Thursday’s class and go to Krav (if the school is open) since that doesn’t seem to bother my back too much.

    Class was odd without Reggie or Sara around!

    Zone Diet: Doing a decent job lately, with the exception of this morning, and have gotten use to the veggies. It’s really odd to eat something with very little veggies these days. An unexpected result of all of this is my renewed interest in cooking! fun times, just wished the kitchen was a little bigger among other things!

  2. Anonymous says:

    Reggie!! Where were you? Maiko, I’ll miss ya on Thursday. Thanks for the encouragement last night.

    I was a little late and skipped the burpees (of course) and the inch worm thingies. I finished the main workout and did 2 hang thingies. I prefer to do dead lifts with a bar bell instead of the kb. (Hint to Tom).

    I think I might have another person to bring to class. I’ll try to get her in on Thursday. I make CF sound like such a party 🙂

    Watch out for the sheets of ice on the sidewalks.


  3. edgy reggie says:

    Due to the weather conditions, I decided to take the night off from class. I did think about going to CrossFit Loudoun…but only for a minute. 🙂

    It seems as if that (lately) I tend to miss the class where deadlifts are performed. 🙁 Oh well!

    Zone challenge: Still going! I did “cheat” a little here-and-there (e.g., last night I had a tiny piece of a Godiva brownie…and it was *almost* better than…), but I’m sticking to the plan for the most part. 🙂

    CrossFit DC’s own ODB…will be in class on Thursday (29 January).

  4. Sara says:

    So nice to know we were missed. I bailed on class because I got home late, had my leg twisted a couple weird ways on the metro yesterday and so decided it was a good day to give it a rest. I should be back on Thursday.

    Yay Rhonda your back. We were wondering where you have been the last couple classes but we know other things get in the way sometimes. Look forward to seeing you on Thursday.

    Zone: Is still going… I fall out here and there but mostly doing well. Friday nights and saturdays are the hardest…lol

    Maiko – Hope your back feels better soon.

  5. TomandAmi says:

    Last minute work meeting foiled by Xfit class plan but did the DL/DU work-out that evening after class at 245lb time of 11 minutes and change then did two sets of 5 more DLs at 245. Resting today. Ami put her own work-out together at my office gym as she was waiting for me unfortunately.

  6. John Frazer says:

    For the whiteboard — made it to 10 dead hang pullups last night.

  7. Henry says:

    For the whiteboard:

    FGB: 296
    Back squat: 310#
    Front squat: 235#
    Deadlift: 335#
    Press: 155#
    Kipping pull ups: 41
    Deadhang pull ups: 13
    C&J: 97.5 kilos
    Snatch: 70 kilos

  8. Maiko says:

    41 kipping pull-ups? fuck me sideways, that’s A LOT!!! o_O