February 2, 2009
February 6, 2009

Another huge turnout for class, and I had a plan waiting for them.  The emphasis would be on a short “sprint” type metabolic workout, with specific rest between rounds.    The feeling of a workout like this won’t come from grinding it out all together.   It definitely snuck up on people.

After a quick warmup, we spent the first 10 minutes of class working in groups of 3 on handstand pushups.   I used Chris R and Reggie to demo two ways to spot and assist, then gave each person 3 attempts to practice.
The main WOD  was done for 4 rounds, each individually timed.
10 burpees
15 box jumps
20 situps
25 swings
Class was divided into two waves, the second starting 4 minutes after the first.   This meant that each new round came 8 minutes after the last began.  Even for the slowest completed rounds, this left a more than 1/1 rest wok ratio.   For the fastest rounds, right around the 2:00 mark, it gave a six minute rest, but left the top scorers writhing on the floor!
Times will be posted later, comment away!


  1. Chris R. says:

    WOW. That workout kicked my butt like it hadn’t been kicked in a while. It destroyed me.
    A lower box would have suited me better. I had to pause for too long between jumps for feat I was going to not make the jump and face plant.

  2. Anonymous says:

    I slept great!! Thanks. No soreness today…maybe tomorrow?

    I like the idea of a 6:30 class on Tuesdays. Or no Sunday class (since I rarely go anyway). How about 3 classes during the week?

    What do yall think?

    Cya Thursday.

  3. Maiko says:

    are Tuesday classes starting earlier? but you can’t get rid of the Sunday class! That’s like the main event! ;P

    What happened to the possible Monday night class?

    Oh, and I’m glad you didn’t face plant last night Chris. I’d prefer to be there to witness it and laugh at you.

  4. edgy reggie says:

    *That* was an interesting workout. 🙂 But I liked it.

    I was happy at the fact that I actually *jumped* in my box jumps (first time since June 2008), and they felt good. However, this particular exercise did slow me down…a bit.

    After the handstand push-up demonstration, Chris R. and I were talking about how these would be less of a problem (notice that I didn’t say “easy”) for us because we do/have done handstands in yoga a lot. My only problem was kicking my legs to parallel; I have to thank my partners, Steve O. and Tom A., for their assistance.

    Great work by everyone. Special shout-out to Rhonda for improving her time in *every* round…keep up the excellent work, boo! 🙂

    No Sunday class? Don’t bet on it! 🙂

    One final note: Guess what my (five-block) meal was before last night’s workout? That’s right…a smoothie! 😛

    CrossFit DC’s own ODB is…still working on his “four-pack” (winks at Rhonda). 🙂

  5. Steph says:

    No! We need the Sunday class!!! That’s when the space is the least crowded!! And it definitely starts the week off right!

    Reggie, you were rocking the box jumps!!

    Used 40# db for the swings. First time doing db swings, felt more in the lower back than kb swings.

  6. Tom Brose says:

    Sunday class isn’t going anywhere, don’t worry. Possible options could be adding a Monday, another earlier Tuesday or both. I’m meeting w/ balance next weekn so put in your times!

  7. Sara says:

    I really enjoyed this workout. Even though I was stepping I was moving right along on the box jumps. The 16kg KB actually seemed lighter then it normally is for me… maybe I should have followed Steph’s lead and went with a DB that was a bit heavier.

    I vote for adding a Monday Class around 7 PM if Possible.

  8. Justin says:

    That was a fun one. Much more of an all-out sprint than I’m used to my metcon, which was a pretty cool change of pace. My sister had a good time too.

    I’m all in favor of more classes. My main restraint, as I mentioned to Tom is that it is pretty tough for me to get out of work much before 7.

  9. Tom Brose says:

    Justin, your sister is hardcore! Glad she liked the workout. If later times are available, I’ll keep that in mind.

    Maiko, you’re funny.

  10. Chris R. says:

    Wednesday,Friday, Saturday, or Monday class sounds good to me.

  11. Maiko says:

    …I think we’d get kicked out of Balance if we had class every day of the week…

  12. Rob says:

    I’ve been reading this blog for a couple weeks now and just noticed the comments! Anyway, I know that this is much, much farther down the road, but I would love classes before work, say 6:30am?

  13. Tom Brose says:

    Rib, glad to see you posting on here. That is a good longterm goal, I’ll try to make it happen.

  14. Tom Brose says:

    Sorry, that’s ROB!

  15. Rob says:

    Thanks, it would be much appreciated! It’s very hard for me to make the 6:30pm times because of work. Also, I would think we can get an additional set of people out to the gym with the morning times.

  16. Steph says:

    I vote for adding a class on Wednesday, Friday or Saturday! I already ditched a kickboxing class for CF, I’d hate have to ditch another one on Monday 🙁

  17. Sara says:

    I am all for Monday, Friday, and Saturday. Plus a AM class sounds good too if I could get my ass out of bed.

  18. Maiko says:

    A Friday class would be a fun way to kick off the weekend. Plus the last time I went to the gym on a Friday it was practically deserted.

  19. SaltyHat says:

    I would open for a Mon morning class, a Mon night class, a Tues morning class, an extra Tues night class, a Wed morning, a Wed night class, a Thur morning….I guess I will stop there since it’s obvious where I am going with this.