February 27, 2009
March 4, 2009

The first class of the new month!


10 Lunge + stretch
10 squats
10 push-ups
10 hyperextensions
4 inchworms

Strength Work: DEADLIFTS

Deadlifts are good for the soul~! Today we worked up to our 3 rep max. The game plan was to do it in about 8 sets.

Got some great numbers from the class! Any PRs set today?


With only a handful of minutes left in class, we finished things off with a quick metcon workout. In 10 minutes, complete as many rounds as possible of:

5 Knees-to-elbows
10 Clapping or Plyo Push-ups
20 Shuffle Lunges/Power Lunges


Ok I lied – we actually finished class with an extended foam rolling session!

We targeted the calves, quads, IT Band, and lats. A foam roller is a must have for active people, so collect some funds and purchase your own roller to use outside of class!



  1. Maiko says:

    before I forget –

    pre-class: did 500m row and got a PR! New time was somewhere between 1:56 and 1:58, so I’m sticking with 1:58. Old PR was 2:08.

    Deadlifts: I did try 225# for 1 but felt the back rounding too much and quit. Happy that I’ve maintained strength since I’ve done very little back stuff lately.

    Finisher: Went a little easy with the K2Es so I wouldn’t kill my back. My triceps were about to explode from the clapping push-ups.

    Cool down: Felt very relaxed after the foam rolling session. Wee!

  2. Sara says:

    I am sooooo sad I missed this class. I love deadlift days. I had a reallllllly hard time with the elements workout today. I was really tired. I did good with the 45# KB for swings and the burpees but I struggled through 3 rounds of 10 kipping pull-ups before I gave up and jumpped on the 4th round. All in all it was still a pretty good workout. Later I walked around a museum for 3 hours.

    Tom/Maiko – if you have that pic Tom took of me doing craddle of Pain can you send it to me. I’d like to see it.

  3. edgy reggie says:

    I’m content with my deadlifting results because I did some moderately-heavy deadlifts (and front squats and push presses) less than twenty-four hours prior to this class. Had I not done that, I believe that my outcome would be similar to Salty’s. 🙂

    All-in-all, it was a good workout. Those who missed it (because of the weather conditions) did it at their own peril…lol.

    (Just kidding…I think.)

    CrossFit DC’s own ODB is…waiting for tonight’s yoga class.

  4. edgy reggie says:

    @Maiko: You are correct: Deadlifting is good for the soul.

    Squatting is too.

    So are (barbell) clean-and-jerks and (barbell) snatches. 🙂

  5. SaltyHat says:

    Sunday Kudos go out to:

    Fatima – for already roping a friend in to coming to CFDC!

    Maiko – for leveling her sparring partner with a half-power front-kick (no, it wasn’t in CF, and no, I didn’t see it, but trust me, that does not diminish its awesomeness…)

    & Reggie – who most definitely could’ve kept up in the DL dept., as we have similar PR’s, but played the smart card and walked away from the bar when he didn’t feel it.

    Not sure if 385×3 is a PR, but I’ll take it (my one rep PR is 405). Clapping PUps killed me during the MetCon.

    And since Tom B. isn’t calling me out, I’ll incriminate myself: Holy horrendous lunge form – knee way out over the toe & ugly forward lean on the upper torso. I think I’ll claim failure of form due to attempted speed in the movement…

  6. edgy reggie says:

    @SaltyHat: Thanks man! But to paraphrase Kenny Rogers’ song “The Gambler,” sometimes “you got to know when to hold them and know when to fold them.” 🙂

  7. Steph says:

    Woke up this morning and had a feeling that we were gonna do deadlifts today. And sure enough!!!

    Hit my PR for 3 reps today. Yay, but still not nearly as strong as some of the girls, so need to work on that.

  8. SaltyHat says:

    and, Oh look Reggie, CFHQ’s WOD for Monday is 1×7 Deadlifts. Sweet!!

    and, to follow up on foam rollers – Steph and I ordered one not too long ago, and its great – winding down at night, 10 min on the roller will really make a difference. We ordered ours from Nefitco – you can find their foam roller page here:
    (and FYI, we chose Nefitco b/c they carry the firmer rollers, they seem to have the best prices on the web, they’re listed on Amazon so you can bet their website is pretty secure, and they will give you a deal for a purchase of two or more – we bought just one, though – hope this helps)

  9. John Frazer says:

    Sorry I missed it, had a friend in from out of town.

    Since deadlifting’s good for the soul, I (coincidentally) hit this one that Jane invented:

    10 rounds for time:

    10 ball slams
    10 KB swings
    10 deadlifts

    It’s officially “Jane” in our household because she owned it — I DNF’ed after 5 rounds (in about 20:00) because it turned out 135# was a completely inappropriate load on top of the swings (I used 44# on those).

    Live and learn. Going to give it a rematch at 115in a few weeks.

  10. Maiko says:

    Funny story – during my commute to work this morning the office decided to go from a “2-hr delay” to “office closed due to inclement weather.” So I’m here surfing the net and tidying up!

    Reggie – hehe, me thinks our strength bias is showing! =P and smart move in class – if I hadn’t seen you walk away from the bar beforehand I think I would have let my ego get to me and tried that 225# lift even with bad form.

    Sara – I hate when I gas out on Kipping Pull-ups!!! Three rounds @ 10reps is good though!

    Salty – Thanks man!! =D Maybe one Friday you and Steph should drop by and get some tips from Tom and Nino (if they don’t mind of course)! I can’t believe I was able to successfully apply something they showed me the next morning!

    Steph – 175# x 3 is good! I think you’re coming along nicely myself – I didn’t hit 185# for 1 rep until a little after a yr of CF, but you knocked out 3 @ 175# with just barely a year under your belt. That’s awesome progress! =)

    John – DON’T GIVE TOM IDEAS!! heh, just kidding. Sounds like something I’d like to try although the KB Swing + DL combo would probably paralyze me.

    Stay safe folks!

  11. Monica says:

    Thanks Tom for the coaching tip on the DL. It’s always great to make a little improvement tweak. I’ll admit, I don’t think I have ever taken full advantage of my whole body on the deadlift…I feel it everywhere today! Worked with Steph, which is always enjoyable.

    Did 185 for 2 reps, which is no PR..excited to work on the updated technique later this week.

    Finisher: clapping pushups were ridiculous. The shuffle lunges actually felt good to kind of shake it out from the DL.

    On a side note, I played volleyball last night and I could spike….not sure where it came from, so I’m attributing it to the lunge jumps. Definitely planning on taking a run through the snow later today!


  12. John Frazer says:

    Definitely feeling the impact of “Jane” on my lower back today.

  13. edgy reggie says:

    @Maiko: Well, maybe…a little bit. 🙂 To be honest, I’ve always been partial to strength work (if you haven’t figured that out already).

    I’m not afraid to walk away from a weight that I cannot lift with good form…ever [My ego was safely checked at the door. :-)]. I have injured my back from deadlifts (but it was about ten years ago), and I do recall that it took about six months for me to recover to the point where I could start deadlifting again.

    @SaltyHat: After two consecutive days of deadlifts, I’ll pass on doing them again today. “The ODB” needs a rest day. 🙂

    @Stephanie: You’ve come a long way! Great job; you should feel proud of your accomplishment(s) thus far. 🙂

  14. Steph says:

    Ha, thanks Maiko and Reggie for your kind words. I am working on getting stronger 🙂

    And Monica, it’s always fun to work with you as well. We have some good laughs every time 🙂 Careful with your snow run later!

    Looking forward to class on Tuesday!!! 😀

  15. Monica says:

    **SNOW Alert**
    Research shows that snow walking may be safer than snow running, as it may reduce the risk of falls and mutterings of “oopps” & “eeeeeek.” This theory was just tested with 1 subject.

    In other news, the snow is beautiful, it makes GREAT snowballs, and it is c-c-cold outside 🙂

  16. Sara says:

    what kind of shoes do you run in snow with? If you wear sneakers won’t your feet end up getting wet.

  17. Monica says:

    I just wore snow boots, but the snow was so powdery, it really didn’t stick to the shoes. Actually last night, I ended up going snowshoeing with actual snowshoes. I wore regular sneakers with those and surprisingly my feet did not get wet at all!

  18. Maiko says:

    never heard of snowshoeing before. Is it going (walking, running, skipping, etc) through the snow with actual snowshoes?

    just ordered me a couple of foam rollers from the site Salty & Steph got theirs from. Thanks for passing along the site! I can’t wait to get them!

  19. Monica says:

    Snowshoes are metal framed with little spikes on the bottom and the kind of give you a little “bounce” when you walk through the snow. They allow you to walk on top of the snow without sinking down, like you would with regular shoes.

  20. Tom Brose says:

    John, I have found that I prefer not to mix a lot of swings in with deadlifts. Just not going to be back friendly at max intensity. I put together a workout I though would be a great mix of skills, 21-15-9 of DL 225, 24 kg KB snatch, and ring dips. each time I tested it, I bailed out, and realized it wasn’t the amazing programming I as looking for.

  21. John Frazer says:


    I’ll be interested to read the comments on CF Potomac’s blog tomorrow (3/4) and hear them personally when Jane gets home for breakfast.

    Here’s their WOD:

    AMRAP in 10 minutes of:
    5 Bodyweight Dead Lifts
    10 Kettlebell Swing, 1.5/1 pood

    Hmmm, kind of makes me wonder if they’re reading our discussion!

    – John