February 4, 2009
February 7, 2009

Another Thursday, another Court Workout. After the warm-up, the class was led through a DB clean progression before the game plan was unveiled.

Complete the following as many times as possible in 15 minutes.

A. 5x

1 DB Squat Clean
2 DB Lunges (1 per side; hold the DBs as you would in a front squat)
3 DB Push Presses

B. Shuttle Run!
Run to Half Court –> Back to Start –> Run Full Court –> Back to Start –> Run Half Court –> Back to Start

You complete the circuit in A five times before hitting the B, the shuttle run. A + B counts as A SINGLE round.

Be sure to post loads to comments.

Seeing as the workout was 15 minutes long, that left enough time to do one more workout…

Workout II: Crossfit Baseball!

CFDC is on a sports kick! First it was dodge ball, now it’s baseball. The class was broken into teams of men versus women. The bases were as follows:

1st Base: 5 Wall Ball Shots (12#w/20#m)
2nd Base: 5 Burpees
3rd Base: KB Sumo Deadlift High-Pulls (16kg w/24kg m)

Only one person per team went, but as soon as the person hit the burpees the next person was set loose. This was done for 9 innings (ie – minutes). A team scored a point as each person finished the circuit.

Despite there being less women than men in class, somehow we ended up with a tied game.

Strong work as always CFDC. Be ready for Sunday’s class!



  1. edgy reggie says:

    I used 40# dumbbells for the first “half” (after the warm-up and before CrossFit “baseball”) of the workout.

    Since I’m still in “rehab” mode with respect to my right knee, I didn’t push myself *too* hard with the shuttle runs (i.e., I didn’t sprint).

    I know I’m going to sound like a broken record, but I liked this workout. Again, I think the Zone is helping my performance.

    I also did Winnie’s yoga class last night (Note to Chris R.: Missed you in class.).

    CrossFit “baseball” was an interesting change-of-pace (just like CrossFit “dodgeball” was last week). Being on this “sports kick” is fun, but I wonder how CrossFit “synchronized swimming” (or “tennis”) will be performed? 🙂

    CrossFit DC’s own ODB is…sore.

  2. Anonymous says:

    Funny Reggie.

    I used 10lb dbs. Baseball was hard but fun. Girl Power!!

    I like the 3 part classes. Never boring.


  3. Maiko says:

    Used two 25# DBs for the first workout. It was torture on my shoulders. Unfortunately I didn’t get as deep as I wanted with the lunges but hope to work up to that in the future. Also, I kept coming up on my toes during the squat cleans. It’s something I’ve been struggling with for years and I’m not entirely sure how to go about correcting it at this point.

    I didn’t think I could get another round in but Steph convinced me otherwise. Thanks Steph!!! =D

    Back held up very well in class, but apparently the knot is still there so I’ll have to keep up with the massaging.

    As for the second workout, apparently I’ve been too focus on things fighting related. The first burpees of each round was actually a modified sprawl and I didn’t realize it until the last round or so. lol Will next week be Crossfit Volleyball??

    Zone: I haven’t been Zoning at all this week. This break wasn’t planned (is it ever??) but it’s interesting to see what you DO miss when you go off the Zone (eating more green) and what you DON’T miss (less protein).

  4. Steph says:

    Maiko, you were killing the workout!! Tried to keep up with you but failed after the 3rd round. You rock!

    Used 2 25# DBs and they felt heavy. Been trying to stick with 25’s for everything I do (except strict presses) and it’s definitely a little easier than when I first went from 20’s to 25’s.

    Baseball was fun. It was a good thing that Salty and Steve O weren’t there. They would’ve destroyed the girl team. But on the other hand, we have the rugby girls 🙂

  5. Maiko says:

    interesting article on “infectobesity”:


    I believe this came up in the news recently too… I’m not too knowledgeable about infections and trends regarding obesity in the US (or the world), but my first thought was “more fast food available at lower prices” + “less manual labor thanks to technological advances” + “processed foods” = obesity epidemic? I’m just perplexed about why people are even thinking it may be disease related. I’ll admit I’m not phrasing this right, but is the increase in obese people THAT dramatic? Or dramatic enough for people to think there’s something more to what’s going on?

    another thing that perplexes me is the person’s toe nails in that pic…but that’s another story.

  6. SaltyHat says:

    I was bummed to have missed Thursday’s class, even more so after I heard about the workout. Since I couldn’t do shuttle runs, I improvised: 5 reps of the SquatClean-Lunge-PushPress and 10 burpees, 5 rounds for time at 115lbs (barbell). Ended up at 17:20. The last two rounds killed me – three rounds of the push press were especially harsh, and I could really feel it in my wrist at the end. Next time, if I can’t do shuttle runs, I think I will cut out 2 of the push press, and add squats.

    Looking forward to Sunday.