March 18, 2009
March 22, 2009

Sometimes I find some weird stuff on the camera. Take for example these pics:

Anyone care to share the story behind these two shots?

Thursday’s workout involved Dumbbell Complexes.

A Complex: It’s when you do a lot of shit. – Tom

Back on the court but spared from sprinting, Tom instead had us do some Dumbbell Complexes. Using medium weight dumbbells, he first gave some feedback on doing Thrusters with dumbbells based on what he saw in Tuesday’s class. Remember your chest stays up and your elbows stay up. Keeping the elbows up will shift the weight slightly towards the back which is easier to handle versus having the weight out more in front (front squat vs. back squat: which can you squat with more weight?). From there we walked through the DB Deadlift, DB Front Squat, DB Push Press, and DB Power Clean.


Complete as many rounds in 20 minutes of:

DB Complex*
10 Push-ups
10 Squat Jumps

*The DB complex for the night was:

7 DB Deadlifts
7 DB Power Cleans
7 DB Front Squats
7 DB Push Presses

You do each exercise 7x before moving onto the next. Do the entire thing before moving on to the bodyweight portion of the circuit.

Since scores and loads are on the board, you guys are off the hook. Stay safe and be ready for Sunday!



  1. Maiko says:

    So…I noticed some guys bring this weird concoction and drink it post workout. I think you’ve done this before too Reggie. What are you guys drinking? I need to figure out this post-workout nutrition situation since it usually takes me an hour to get home.


  2. edgy reggie says:

    About the (top) picture: All I can say is Coach got my back (in more ways than one). πŸ™‚

    That was a good workout last night. I am really feeling it as I write this comment on my craptop, er, laptop. πŸ™‚ It was also the *last* CrossFit DC workout for winter (the vernal equinox starts today, March 20).

    Post-CrossFit: We did a lot of hip flexor stretching and quadriceps stretching in yoga class last night.

    @Maiko: If you are referring to the drink that Mark (Crick) gave me a short while ago, it was a mixture of fresh (or frozen) strawberries, protein powder, and water. Other than that, I mainly drink “DC’s finest” (i.e., water).

    I do have packets of (low-carb) Myoplex and MetRx that I need to start using. Maybe I’ll bring those and use them for my post-workout drink. If you are interested, I can bring some for you. πŸ™‚

    CFDC’s own ODB is…ready for the first workout of spring on Sunday. See you then.

  3. Rob says:

    Robb Wolfe of Crossfit nutrition fame recommends yams/sweet potatoes and a lean protein (like Chicken or fish) immediately post workout. So that’s what I’ve been doing. You can make all of your yams all at once for the entire week and they keep pretty well. Plus, they are the only thing at Whole Foods that is reasonably priced!

  4. Maiko says:


    see, my problem is the “immediately” portion of post-workout. Not sure if I can carry chicken and yam all day at work and expect it to be fresh after class = I know quickie meals aren’t the best, but I could really use something right after class instead of ~1hr later when I reach VA. Tuesday nights are the absolute worse!! I get home basically by my bedtime. Too tired to cook much less shower or write up a blog entry. I only put effort in the showering but.

    aaaaaaaaaaand I’ve started ranting, lol.

  5. SaltyHat says:

    I do believe this is 4th of 5th iteration we’ve seen of the Dumbell Complex, none any nicer than the others. Since loads and scores are posted, I have a one question for Brose, and one comment for Maiko:

    Brose – after you pointed out the collapsing knees last night, I made an effort to push out on the cleans, and noticed that part of the reason my knees collapse on DB cleans is the fact that I tend to clang the weights against the outsides of my knees as I lower or begin the lift with the weights. I’m doing something wrong, clearly, but what exactly?

    Maiko – when I string together multiple workouts with just a little break in between, I try to bring along a homemade protein shake (usually in an empty bottle leftover from something else). To make the shake, I usually use protein powder, soy milk, berries &/or banana (frozen or otherwise), and green tea or flavored seltzer water. I use soy milk so I don’t have to worry about keeping it cold, and the tea/seltzer water so that its plenty liquid enough that I don’t leave the majority in the bottle. If you want the shake to be a meal replacement and meet your zone requirements, either combine it with a handful of nuts or drop in the appropriate amount of almond butter. Just be warned, some have complained (like Steph) that it won’t fill you up for very long, so you may get hungry later. Not sure if that helps.

  6. Maiko says:

    meh, you put green tea in your shakes?? You sound like my mom!!

    Sounds like I got some experimenting to do with the shakes this weekend, thanks for the tips!!

  7. Sara says:

    I don’t really have anything to say except I thought that was a tough workout while I was doing it and had to put the DBs down a lot but after about 5 minutes of finishing up I felt I could do another workout.

  8. Jade says:

    The second picture is Zach — he ripped his shin open doing box jumps! I hope everyone is doing well! I’ve had a rough tax season, but can’t wait to get back with the group. I’m doing home crossfit workouts which I refer to as HCF’s. See you all soon!

  9. Sara says:

    Jade – We miss you too. Hopefully Zach tells you when we ask how you are doing.

  10. Bryant says:

    Hey all! Another cool looking workout that I missed. I’m on Spring Break and in Baltimore (fortunately or unfortunately while most kids are partying on their break, I’ll be writing papers πŸ™ !!) Be back next week!

    Maiko, I know your question wasn’t directed towards me, but I usually drink a basic protein shake. Take some protein power and water and that’s it! I guess it’s easy for me since I’m back at the dorm within 30 minutes of the workout, but I do agree with everyone else that something shortly thereafter would be helpful. I’m not sure if making something with real fruit would last throughout the day without being refrigerated, but I’d guess that water and protein will last all day.

    Ps. Maiko: in regards to Wednesday blog…lol, no way I bought my buddies drinks! They were as good as gonzo by 11pm (good ole St. Paddy’s day). They enjoyed the class, so thanks to everyone for putting up with our antics, haha.

  11. Jade says:

    Zach always keeps me updated!