February 8, 2009
February 13, 2009


Back in the racks, time to get under the bar! We began class with some Back Squats. After a few ascending warmup sets, everyone got a chance to go for an estimated 10 rep max. Once that set was complete, we did a final set based on the following in the attempted 10 rep set:

9-10 reps with difficulty, weight stays the same for max reps
10 with room to go, add 10 %, max reps
8 or less, time to recalculate! Drop down 20% and go for max reps
Once the legs were “warm”, we moved on to a tough metcon mix
combining Fran and Diane into one mean workout.
15 DL (225 m/135 w)
15 DB THRUSTERS (40-45 m/25w)
We ran a little over time, but got everyone through this. First group was done in 16:05!


  1. Anonymous says:

    No running!!! Yay.

    cya Thurs.


  2. Maiko says:

    hey man…what’s up with the black tank with the green ink? That looks way cooler than the one I got

  3. Tom Brose says:

    Next batch we’ll hook those up. I talked with the guy from Coalition Press down in Texas about some extra designs/color schemes.

  4. edgy reggie says:

    @Coach Tom: But do you want the t-shirts to say “Proven DC CrossFit” or “Proven CrossFit DC?” 🙂

    I liked last night’s workout: I was able to do 245# x 10 reps on the squat portion (and I could feel my body go deeper on each squat). I used 40# dumbbells for the thrusters and 225# for the deadlifts. I also did (more) jumping pull-ups.

    Great work by everyone…especially by my partners Zach, Mario, and Rob. We may have not finished, but all of you gents put in a lot of great effort.

    I did stick around to finish my last set of thrusters.

    @Rhonda: Don’t celebrate too much because we get the gym (i.e., basketball court) on Thursday [and you *know* what that means :-)].

    CrossFit DC’s own ODB is…still sore from last night’s squats and deadlifts.

  5. Maiko says:

    Reggie reminded me of something I’ve been meaning to bring up. What’s the origin with “Proven”?

    ps – workout looked like fuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuun but I don’t know how the back would have handled it. *sobs*

    pps – hah, even if we did run Thursday it won’t be nearly as bad as what we did Sunday! Or at least that’s what I’m hoping =

  6. Sara says:

    I got did 130# on squats for 10 reps and felt pretty good. I was teamed with Steph, Andrea, & Ami for the metcon. We used 25# DB for thrusters and 135# for DL. I struggled a lot through the DL as they were tough right after doing the thrusters. I tried kipping but was too tired and only got 2 in so I jumped for the remainder of the workout.

    Thanks for another tough workout.

    When I called time for our team, I think Tom shouted out 16:05.

  7. Sara says:

    Maiko – You are probably right about running on thursday (won’t be as bad if we do.

  8. SaltyHat says:

    Hey Coach, can you tell me how to “BUT CROSSFIT DC T SHIRTS AND HOODIES”??

    Speaking of, apparently someone needs to video my back-squats, as my butt does more than ‘wink’ at the bottom, it ‘wiggles.’

    Squat: 225×10 and 245×10. The second set actually felt better than the first, but I think most of that is due to the big jump we made from 135 to 225.

    Workout: 225 for the DL’s, 35# DBs for the Thrusters, kipping pull-ups – can’t remember our finish time, mostly because I thought we were done when we weren’t, and then wasn’t sure if we were done when we were. Dain bramage.

  9. Justin says:

    Salty–I’ve never seen that much wiggle on a squat before. On the up side, if you can reproduce it on command, you’ll have a killer dance move! 😉

    I did 185×9, and then 165×9 on the squats.

    Metcon: 205 lb deadlifts and 40lbs db thrusters.

    I’ve been doing extra deadlift work lately to try and get my strength up. I’ve noticed that deadlifts have a ridiculously long recovery time for me. I really can’t max out more than once a week. If I try to deadlift 2-3 days after a max 5 reps I can barely move weight 10-20% below my PR. Now that my form has improved to the point where I’m not hurting my back anymore though, I’m really loving deadlifting. It is a very satisfying lift!

    Also, for those of you who are zoning, Robb Wolf linked to this good blog interview on CF and the zone:


  10. Tom Brose says:

    My plan isn’t for a ton of running, but you know how plans go. Reggie, the shirt pic was a proof, and thankfully I caught that reversal before they ran em.

    Maiko, you would have liked the workout, don’t worry, you’ll get a shot at it. The “Proven” tag story: I was looking for something succinct, and wanted to shy away from the “my moms warmup kicks your gyms behind” kinda stuff that is popular. I was doing the WOD (4 rounds of 15 DLS @ 225/400M run I think). to get through the running (DLs were the easy part) I was listening to Hatebreed, a band one of my friends from Cleveland is in. They have a song “proven”. It made sense to me, no bragging, just that what we do works. Simple, but it sums up how I feel about the program.

    Salty, thanks for catching that. You can BUY from me (see how I turned that around?).

    Justin, the focused work on Deadlifts showed. Much better positioning, even when getting tired.

  11. Maiko says:

    I heard having a DL session once a week was good for the sooooooooooul. I wish I could do that = Anyway, what’s up with this butt wiggle instead of a wink stuff? It sounds weird but I guess it’s much better than a “butt jiggle” at the bottom of a squat. (“booty poppin’ on a squat stand”? too much?)

    Hah, I knew there was something music related to the Proven thing! If you got your own gym, you could name it Proven! Take THAT Results!

    Justin – thanks for posting that link! I started reading it one day and completely forgot to finish.

  12. Rob says:

    I can’t say that my deadlifts were very satisfying. Painful: yes. I would like to get to the point where I’m not popping advil after DL work. Maybe then it will be good for the soul!

  13. edgy reggie says:

    @Coach: I figured that was the case after I published my comment.

    Anyway, will there be hoodies available with a pattern similar to the yellow t-shirt (which I already have, by the way) and the red hoodie that you wear on occasion?

    In the words of Chris Rock, can ya do that for a brutha? 🙂 If so, make mine “XL.” 🙂

  14. Sara says:

    ok it is 9 PM now and I felt ok all day but now the soreness has decided to kick in in my gluts and hams. I have a feeling tomorrow will be tough. LOL

  15. Tom Brose says:

    Rob, if you are aggravating something doing the DLs, we need to fix that asap. I don’t want them to be bad in that way!

  16. Rob says:

    Honestly, Tuesday wasn’t that bad. I’ve had problems in the past, but I was just sore and not in pain yesterday. Have fun tonight, I’m out of town through the weekend. Vegas baby, Vegas.

  17. TomandAmi says:

    Tuesday was bonk day for me – I felt like I just hit the weakling wall and felt totally spent (more than usual). Hopefully I just needed a day off and some more fat in the zone. There is a really interesting CF Journal article on supplemental strength training (CFSB protocol) that mirrors more or less what I doing on the off days to just increase strength on the basic lifts (DL, squats, and presses) and I think this focus also caught up with me energy wise. Anyway see you all later.