March 4, 2009
March 8, 2009
Welcome Back Doron and Peter!!

After the warm-up which consisted of slow squats, good push-ups, lunge + stretch and inch worms, we briefly went over the the Med-ball Clean.

  1. Starting = Deadlift. Lift the med-ball by extending your hips without bending your arms (again think Deadlift – back straight, shoulders over the ball, open the hips before straightening the legs and drive through your heels).
  2. Accelerate the ball upwards by shrugging it at full extension then immediately pull yourself under the ball. Note – The ball should actually remain at the same height once you’ve shrugged it up. No tossing the ball to get under it!
  3. Drop into a squat with elbows beneath the ball (the only time you should bend your arms). Stand up and repeat.

DO NOT curl the med ball. The shrug will help you get the ball high enough without bending your arms. As mentioned in class, a good visual aid is keeping the laces of the ball facing outward. If the laces are facing anywhere else when you’re done with the movement, then chances are you curled the ball. The shrug is KEY.

If you want to practice at home, here’s the progression:

  1. Deadlift (make sure the starting position is solid)
  2. Deadlift & Shrug (go from the ground up to full body extension with the shrug. NO BENDING OF THE ARMS)
  3. Front Squat (helps get you prepared for receiving the ball)
  4. Shrug & Drop Under (start standing straight, shrug, and then pull yourself under the ball)
  5. Full Medicine Ball Clean!

Before hitting the workout we also covered the DB snatches (hang power variation).


Complete as many rounds as possible in 20 minutes of:

25 Bodyweight Squats
15 Med-Ball Cleans
7 DB Snatches per arm

And of course there’s a catch! In between each and every exercise is a suicide/shuttle run.

Look at how running zaps the life out of YoursTruly. So sad…

So the workout is more like…

Shuttle Run
25 Bodyweight Squats
Shuttle Run
15 Med-Ball Cleans
Shuttle Run
7 DB Snatches per arm


Class wrapped up with a nice stretching session as the cool down. Be sure to post your loads to comments and we’ll see you Sunday!



  1. Maiko says:

    please add any corrections to the med-ball clean section. I’m working on being able to describe movements accurately, heh.

    DB = 25#
    MedBall = 16#
    Running = teh suck
    Rounds = 4 full rounds

  2. Sara says:

    I used the same as Maiko but had to let her lap me in the middle of my 3rd round of medball cleans because my lowerback was realllllllly tight. Nice job Maiko on the workout and to everyone else new, old and newly returning.

    DB = 25#
    MedBall = 16#

    I am pretty surprised that my lower back does not feel extremely tight today.

    Reminder to all coming on Sunday – remember to set your clocks forward before you go to sleep sat night. That way you will be sure to make it to class at the right time 🙂

  3. Steph says:

    Look at those arm muscles Maiko!!! 🙂

    Teamed up with Monica and Steve O, the two beasts. Monica used a 40# db for her snatches (you go girl!) and of course Steve finished first in class again.

    I used a 25# db for snatches but really should’ve pushed myself and tried the 30. 16# ball for the cleans and completed 5 rounds.

  4. Monica says:

    Maiko–Your descriptions were perfect, for real…I especially like the apply this for your next workout to get better at MB cleans theory….

    Liked the combo of MB cleans and snatches. The running was surprisingly tiring.

    Used 40# for the snatches and no clue for the MB cleans! Finished my last snatch for 4 rounds right on the buzzer!

    Love the stretching focus at the end of class and the foam rolling last Sunday. Definitely need that work!

  5. edgy reggie says:

    My team consisted of Jeremy, Peter (welcome back, dude), and yours truly.

    Jeremy and I used a 45# dumbbell for the snatches (which is only 5# more than what Monica used for her snatches…”grrrrrrrl power” perhaps?). All three of us used a “real” 20# medicine ball for the cleans; I completed 3.666… rounds. 🙂

    All-in-all, everyone did a great job (as usual…but we *are* CrossFit DC, and this is how we roll).

    Other thoughts…
    …I’d like to extend a big “Welcome back” not only to Peter but also to Doron and Adam. 🙂 Don’t be a stranger to CrossFit DC, lady and gents. 🙂

    …It’s nice to see a picture of Rhonda on the blog. 🙂 Great work, “dudette!” 🙂

    As usual on Thursday nights, I did yoga immediately after CrossFit. Winnie focused on lots of hip flexor stretching (which is something I need).

    To echo Sara’s reminder: “Spring forward” your clock(s) tomorrow so that you won’t miss out on (a potentially warm) Sunday. 🙂

    CrossFit DC’s own ODB is…preparing for some Olympic lifting on Saturday at Balance Gym and waiting to do some more tire flips (with the “huge” tire).

  6. Steph says:

    Quick question: Has anyone who’s going to VA Beach for the Qualifier reserved a hotel room yet??

  7. Maiko says:

    like Sara my back got extremely tight from the Med-ball cleans too. It feels fine now, which is good because for a hot second I thought it was related to other back issues =

    Thanks Monica! And way to go with the 40# DB snatch!!! The running killed me too, but that first run was just scary. I stayed behind so I wouldn’t get trampled!

    Sorry to have left out Adam! To be honest, not only did I not have a pic of him (it was almost all shots of the ladies! yay!), I don’t *think* I know who Adam is = Sorry!!!

    I haven’t reserved a room for the qualifier and I have no idea what’s nearby. Can anyone who’s been to VA Beach send in some hotel suggestions? How many people are going for certain?

  8. Steph says:

    Maiko, I went to school around VA Beach, so I’ll look something up if you want me to 🙂 Chris and I are definitely going so we’ll need to reserve a room anyway. I’ll let you know what I find. And I am pretty sure that Tom and Ami are going, and Steve O and his wife.

  9. Sara says:

    Hey there I am in for going to VA Beach but only as a supporter/spectator.

  10. Sara says:

    Maiko – Ditto Steph’s comment about your arm muscles

    I am not sure if that picture of me is in the process of lowering the DB after the snatch or in the process of doing it. If it is the latter then it appears to me that it is a very good picture demonstrating what not to do.

  11. Maiko says:

    thanks! i thought my bicep look hella weird in that pic. Jiggly biceps…

    I was looking through the archives of the blog (instead of working, natch), does anyone else ever look through the archives to see how CFDC use to be and how it’s come along?

  12. TomandAmi says:

    Sorry I had to miss yesterday – came early and did some strength work.

    Ami and I are going to VA beach too – I looked into renting a house but (1) I am not familalir enough with the area to figure out where the available houses are close to the qualifier site and (2) I think we only need the house for two nights and the houses generally rent for a week or three or four noghts minimum. So, we need a hotel too.

  13. TomandAmi says:

    Ohm yea – and NICE arms Maiko! Whoa.

  14. Tom Brose says:

    I am looking into some house rental options for Virginia Beach. Anyone who is interested please let me know so we can see what the possibilities are.

    Nice to see some long lost faces back in the gym!

  15. Bryant says:

    Hey all, thanks to everyone for providing such a motivating class! As always, I was smoked and in pain, yet still managed to have fun…

    My buddy and I used the same loads which after looking at everyone else’s loads is pretty weak. Haha, my only excuse is that we’re newbs.

    Medball= 12#
    Rounds 5 2/3

    Not sure if I’ll be able to make it to Tuesday’s session depending on how much I procrastinate my mid term papers! Regardless, I’ll be there Thursday for sure!

  16. John Frazer says:

    Another white board item —

    Back squatted a 220# single today.