February 25, 2009
March 1, 2009

Tom and Ami representing CFDC with Jeremy Jones of CrossFit LA!

Contrary to Salty’s predictions, Thursday class did not involve any outdoor running. Instead we had DOUBLE UNDERS.


Dynamic stretching on the court using the lunge+stretch move, regular lunges, inch worms, and the spiderman crawl. We finished up with two rounds of 15 squats and 10 push-ups.


In teams of three, with one person per station, complete as many rounds of the following in 24 minutes.

15 Wall Ball Shots
30 Overhead Walking lunges using a single DB
45 Double Unders or 180(?) Single Unders

While the guys used the 20# ball, some of the ladies were introduced to the new 16# ball. What a difference 4 pounds make!

Please post your completed rounds and loads to comments.


All the complaining about RUNNING (YoursTruly guilty as charged) made me remember that there will be a Crossfit Endurance cert over at Potomac Crossfit in early May. Here’s the blurb for the cert from the main CF site:

What’s your CrossFit “Helen” time? It could be better in a weekend by improving your running efficiency. Maybe you want to improve your 5k, 1 mile, or 400m times? Or your marathon?

Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.

You will run less than 2.5 total miles over the weekend and spend 2 full days with Coach Brian MacKenzie learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.

Brian Mackenzie is an expert in strength and conditioning for
endurance athletes, and is the creator of www.crossfitendurance.com and a CrossFit Endurance Coach. He is a Level 3 CrossFit Certified Trainer and is a Level 3 POSE Certified Running Coach. Brian is the owner of CrossFit Newport Beach, and operates an internship for professional trainers. He has been a competitive Ultra Runner and Ironman Triathlete. He has competed in Ironman Canada along with several ultra marathons ranging from 50k to 100 miles including the Western States 100 and the Angeles Crest 100. Brian has successfully used CrossFit as the cornerstone of his programming for endurance athletes, while supplementing sport. His athletes train sometimes a third of what the norm train with superior results.

So if you’re interested in improving your running form and eventually owning those running WODs this may be of interest to you.

Last note – DEADLINE FOR REGISTERING TO COMPETE IN THE MID-ATLANTIC QUALIFIERS IS COMING UP SOON!! Register here if you want to compete. Also, they will need some volunteers for the two-day event. If you’re not competing but want to be a part of this, send Jeff Tincher of CF Fairfax an e-mail! You can find more info on volunteering in the link above.

Great work as always CFDC!!! Enjoy the Spring weather and be ready for Sunday!



  1. Maiko says:

    hmm, hope the italics aren’t too hard to read…

    Also, I can’t remember how many regular skips ppl did if they didn’t do DUs, so feel free to send in any corrections!

    I sucked last night. Got too frustrated with the DUs. The 16# WB kicked ass. I hope to be able to get to the same point I was with the 12# ball soonish. 20# for the overhead lunge, felt something in lower back (left side). Not cool but it didn’t last long once the workout was over. Completed at least 5 complete rounds but it may have been 6.

  2. Tom Brose says:

    Maiko , I saw you get at least 18 consecutive double unders! My favorite part of the workout was seeing you all coaching each other, cheering your partners on and having fun (while not).

    Welcome to another firstimer< Mark, who predicts he will be really sore. Hmmm, do we think he's right?

  3. edgy reggie says:

    I gave up on double-unders for the class, but I did overhear Coach mention to Jeremy about practicing the movement *without* a rope. So I will give that a try.

    Anyway, I managed to get most of my jumping rope completed without taking a break (or losing my rhythm…and 180 is a lot). So there is some progress on that front. 🙂

    Jeremy, Zach, and I completed four (4) rounds. Everyone did a great job last night.

    Wall ball: I used the “real” 20# medicine ball (not all 20# medicine balls at Balance Gym weigh 20 pounds…some weigh less)

    Overhead (walking) lunges: I used a 40# dumbbell. Other than occasionally sliding on the floor, I felt fine doing this exercise.

    A couple of tips I would like to pass on about dumbbell overhead lunges:
    (a) I find it easier to snatch the weight (as opposed to pressing the weight) overhead then lunge. Snatching the weight will more than likely force one’s elbow (and arm) to be straight(er);

    (b) When lunging, keep your eyes looking forward. Do not let your head go down. Do not look at the floor. I said this a lot last night, but it bears repeating:
    The floor is not going anywhere [unless one live near the San Andreas fault…then all bets are off :-)].

    A question about the seminar and running: If running is such an integral part of CrossFit and if CrossFit is truly committed to having everyone perform movements safely and effectively, then why should one *pay* to learn how to run safely? Shouldn’t that be instructed in an “everyday” CrossFit class (or posted as general information on the main CrossFit web site)?

    CrossFit DC’s own ODB was…happy about last night’s workout.

  4. edgy reggie says:

    I also did yoga last night. The class started with headstands and handstands; I couldn’t get my legs on the wall without assistance (thanks Coach). Also my shoulders were fried; I couldn’t hold either a handstand or headstand for more than thirty seconds (if it was that long). On the other hand, I have noticed an improvement in my shoulder strength.

    I have come to the realization that it takes me about fifteen-to-thirty minutes to get in a groove for yoga. Once I’m in, I’m in! 🙂

    For those of you who haven’t tried Winnie’s yoga class, try it! It will really help your CrossFit workouts.

  5. Maiko says:

    Why pay for an oly cert or a barbell cert? Or why pay to go to Crossfit DC when you can do the mainpage workout’s for free at home? It’s all up to the individual as, a lot of the information provided in the cert shows up on the CF forums, videos, and CFJ articles (yup, running stuff is up there on the main CF site). Or at least I assume the info that’s on the CF site comes up in the cert.

    Me personally, reading helps me understand but having someone coach me helps me to apply what I’ve learned effectively and correctly. While I can’t afford to do the cert, it’s something I’d like to look into since running is something I’d like to get better (ie more effecient) at and I’m at the point where I think just running more won’t completely help.

  6. Maiko says:

    correction – CFJ articles are not free (most of them aren’t anyway), but there’s a lot of info in the CF Forums on running.

  7. edgy reggie says:

    Yeah, I figured that would be the response (*smack*)! 🙂

    Let me clarify my point: I have nothing against paying for expert advice (been there, done that, will continue to do it), but I also feel that if there is information that helps the masses (and the CrossFit “brand” in general), why not give out that information?

    After all (as an illustration), Damiler (parent company of Mercedes-Benz) gives out a lot of safety technology to rest of the automotive industry for nothing, and (current economy nothwithstanding) they aren’t doing too bad (i.e., broke). 🙂

  8. Maiko says:

    Hey Reggie,

    That was the point I was making with the forums and videos and articles. The information is out there on the CF site, you just have to look and find it.


    that’s a link to all videos on Running that CF has posted.


    That’s articles on running (Access to the all of the articles cost only $25/yr so that’s a bargin especially considering before you’d only get new journals but no access to the old ones for the same price. Anyway back to free info…)

    And lastly, doing a simple search on “running technique” yields 20 pages of threads on the CF forums.

    I have small gripes with CF every now and then, but CFHQ & the CF Community (especially before I started) really does excel at providing information for free (or for very little money).

  9. edgy reggie says:

    Correction: “Daimler” 🙂

    Maiko: Understood. Thank you. 🙂

  10. Maiko says:

    De nada! I haven’t check the videos in a long time and see some interesting stuff up there. Time for some self-educating…when I go home.

    The whole discussion was very deja vu-like for me since a few yrs ago I was complaining about the lack of info, specifically on warm-ups, on the CF site.

    Now when are some other people going to comment????

  11. Rob says:

    Unlike Reggie, my group got stuck with the 20 pound ball that was actually 16-17 pounds. It had lost weight because it would expel sand or some other substance every time one would catch it. So that added an extra degree of difficulty to the wall-balls. Otherwise, DUs weren’t too bad once we stole another groups jump rope! Our original one was too short.

  12. Monica says:

    Reg and Maiko….we’re all afraid to get in your crossfire 😉

    My cousin tricked me into running a 10-miler with her in April (actually I just read 10k instead of 10 mile when I agreed), so I will be running lots in the near future…if I learn anything I’ll let you both know 😀

    I loved yesterdays workout, huge fan of OH lunges. Stephanie, Maiko and I used a 20# which felt not so bad (I think next time we could do 25 or 30…yes?)

    Double unders were tough, but it was great to work on them. I actually hit a PR here with 15 in a row! I attribute this strongly to being in a group with the Master of Double Unders 🙂

    WB’s were different with the 16#…I think I usually get stuck with either the 8# or the 20#, so I was confused!!

    Great workout everyone!!

  13. Tom Brose says:

    Reggie, you ask a good question, and I think Maiko has answered it well. I’m not sure your analogy fits though- Daimler gives out free info, not free personal instruction. Also, you have to spend a lot on the product to use that info. CrossFit gives tons of info out that many people take advantage of without paying a cent. Not only are there the free articles, the Journal (which at $25 a year is an absurdly good deal), but in this case there is http://www.crossfitendurance.com, specifically dealing with running and endurance training and technique.

    Now, for Brian Mackenzie to fly across the country and spend two days providing personal instruction is going to cost. he is providing a service, and deserves to be paid for his expertice. Here is how that will benefit you: I’ll pay, attend and bring the knowledge home to CFDC (as well as I can).

  14. Maiko says:

    woohoo! a pic!

    I hope that didn’t come off as an argument as that was not my intention at all. And even if it were, I’d still like ppl to jump in with their thoughts (or act as referee)! If it ever gets too deep I usually will take things straight to e-mail.

  15. Tom Brose says:

    I don’t think anyones getting to crazy over this, just a back and forth of ideas. Any disputes that get ugly however, will be settled with a tire flip/burpee/bearcrawl combo, so beware!

  16. edgy reggie says:

    I wasn’t my intention at all to start an argument (or a pissing contest) as well. 🙂 Moreover, it isn’t my intention to be perceived as either a cheapskate or a tightwad. 🙂

    For the record, I am not for denying anyone their livelihood. I understand the costs involved in bringing an expert in for a seminar (or for personal instruction). The expert *should* be adequately compensated. I get it…really, I do. My original question was rooted in a marketing/business point-of-view (at least that was where my head was at the time). But again, I get it…even before (Coach) Tom and Maiko answered my question 🙂

    Still, there is nothin’ but love for all of you. 🙂

  17. Sara says:

    awhh.. I feel the love…LOL.

    I finished 4 rounds of the workout using the 12# WB. I modified with step-ups instead of lunges. I used a 20# DB overhead on the step-ups. Those were really tough yesterday. I also just did regular skips. I tried to do DU while landing on one leg during warm-up but I kept whipping myself with the rope and never sucessfully got one.

    I will not be in class on Sunday because I have to be somewhere after. I am going to try and get up early enough for the elements class so I don’t miss.

  18. edgy reggie says:

    Correction from above: “It wasn’t”

  19. John Frazer says:

    For the whiteboard — 11 deadhang pullups this afternoon.

  20. John Frazer says:

    Oops, more whiteboard:

    Front squat 180#x1
    Back squat 202#x3

    Back squat singles … stay tuned next week.