April 5, 2009
April 13, 2009

Warm-up: Complete 3x

20 Squats
10 Push-ups
20 Sit-ups
10 Alt. Lunges

Workout: Double Tabata

It’s been a while since we’ve done some Double Tabata work. That’s 40 seconds of work, 20 seconds of rest, 4 rounds per exercise (for Tuesday’s class anyway). Instead of keeping track of the lowest score we tallied all reps completed to get one final score.

The exercises were

Ball Slams
Sandbag Cleans
DB Push Press
Box Jumps
DB Thrusters


Nice work all, especially Jade who returned from a 3 month hiatus!!!

If you did not give Tom your score sheet, or if you did not put your name on your score sheet, then your scores aren’t up here. Sorry, I’m not a mind reader. Post loads and any missing scores to comments!



  1. Maiko says:

    Ball Slams = 30# ball and nearly dislocated my shoulder on the first rep. Yikes.

    Burpees = meh

    Sandbag Cleans = 30kg? Have no idea, but spent the first two rounds just trying to get the hang of the movement.

    DB Push Press = 30# dbs

    Box jumps = step ups on the small (but not smallest) box. I can’t jump on anything that small for fear of jumping completely over the damn thing.

    DB Thrusters = 25# dbs. Didn’t get a lot of reps in (last station), but my form was a lot better thanks to that advice Karen gave me about Thrusters a while back. Yay~! Let’s see how I handle Fran in a few days.

    My back = yeah it got tight once I hit the SB cleans.

  2. Sara says:

    @Maiko – Well I was one of those folks who expected you to be a mind reader. Didn’t even realize I didn’t put my name on my sheet. Its ok though cause you may have gotten confused by my sheet. For some exercises I put down just a total count and others I wrote down each individual round toal.

    Ball Slams = 30#
    Burpees = sucked
    Sandbag Cleans = 30kg
    DB Push Press = 30# DBs
    Box Jumps = 20″? – same as Maiko and I did step-ups not jumps
    DB Thrusters = 25# DBs

    Maiko you are not alone with the tight back. Mine started tightening up on the Ball Slams and that is where I started. On a good note – It does not feel tight today.

    By the time I got to Burpees (last Exercise) I had to do modified burpees.

    My total was 245.

  3. Jade says:

    Wow — what a workout! I felt great after leaving class last night. Exhausted and spent, but great. I wasn’t sore when I rolled out of bed this morning, but the soreness is coming on gradually. Great to see everyone again! I had to use lighter weights, but hope to work back up quickly. I’ve been doing exercises at home, but we do not have any DBs.

  4. Steph says:

    Gave my sheet to Tom but maybe he didn’t give it to you Maiko? My sheet had my score along with the score for Salty that I copied off of his tape. 🙂 Either 246 or 264 for me (whatever Andraea got), and I think 280 for Salty.

    Started with the thrusters. 25# dbs for the thrusters, jumps on the box, 25# dbs for the pp, and 30# ball for the ball slams. Burpees came after the sandbag cleans and they didn’t seem nearly as bad this time because unlike the sandbag cleans I at least knew how to do them!

    The cleans were tough. Like Maiko, I could not get the hang of the movement the first round. Got a big fat 0 for that round! Thanks Jade for offering to switch with me on the 2nd round so I could practice the movement on the baby sandbag. I think that really helped as I actually got a few after switching back to the 30kg for the 3rd round.

    Kudos to Jade for such a great performance after being away for so long. You put me to shame! 🙂

  5. SaltyHat says:

    leaving aside Maiko’s lack of jedi mind tricks, I had no card to turn in as I just recorded all my numbers on my wrist and then gave the totals to Steph to add. My numbers were a bit of a mess by the end, but my total was around 280. For the stations:

    BoxJumps = 24″, jumps

    PushPress = 45# dbs

    SandBag = ?? used one of the green duffels

    Burpees = progressed from quick burpees to slow burpees to belly-flops

    Ball Slams = 40#, legs were really starting to feel it by this point

    Thrusters = 35# dbs, everything was feeling it by now

    Wore the vest for entire wkout. I forget how fast the extra 20#’s can suck the life out of you – especially on burpees. All I wanted to do at the end was get the vest off so I could start breathing again.

    Maiko – great burpees and great thrusters!
    Reggie – I saw those jumps on the box! Sorry for stealing the 35# dbs from you at the end, I thought both sets of dbs were 35#’s – didn’t mean to be a weight hog.

  6. Rob says:

    Tough workout, I’m definitely still feeling it today. Everybody say it together: “Advil is my friend.”

    I’m leaving tomorrow morning for Miami South Beach, so I’ll miss the next couple of workouts. I know, you are very sorry for me. Despondent even. But I will try to carry through. I actually have a good friend who owns “Crossfit Threshold” – one of the first affiliates in Miami, so I’m going to work out with him for a day or two while I’m down there.

  7. Maiko says:

    I do remember seeing your score sheet Sara! And yes, it did kinda confuse me lol

    Not sure where yours or Salty’s scores went, Steph. Did you give it to Tom right before we left the gym? He may not have given it to me…slacker!

    Dude, South Beach? How will you ever survive there without the wonders of DC? How depressing is that…

    j/k – have fun in Miami!!

  8. Chris w says:

    Looks like “fun.” sorry to miss it.
    I realized I have some whiteboard updates to catch up on/fill in for the first time:

    Front squat 185 the other day. (whoo-hoo)
    Fran 13:05
    500m row:1:42

    Thanks again Maiko.

  9. Steph says:

    Rob, let us know how CF Threshold is! Salty and I are going to South Beach in May and are definitely up for some crossfit workouts!!!

  10. edgy reggie says:

    @Salty: Of course you saw me doing box jumps. Your box was right next to mine. 🙂 On a more serious note, I know what you’re saying. 🙂 Thanks. I’m back! 🙂 Also, I admire you for doing this workout with a weighted vest. I had to leave you hanging on that one. 🙂

    This workout wasn’t “fun,” but it was a good one.

    I started with box jumps on the 24″ box. Being the size that I am, I had to get used to jumping in a narrow confine. Once I got over that hurdle (pardon the pun), I was fine until…

    …DB push press: I used the 35# dumbbells (or was it the 40# dumbbells?).

    Sandbag cleans: I used the 30kg sandbag. Just like Maiko and Steph, I had to get used to the movement in the first round. I was okay with the movement in round two.

    Burpees: Next! 🙂

    Ball slams (duh, duh, duh…let the boyz be boyz): I used the “fo’ty” pound ball (hey, brutha gotta have his “fo’ty”).

    DB Thrusters: I ended up using the 25# dumbbells because they were the only ones available when Coach shouted “Three, two, one, go!” Don’t worry Salty, I ain’t mad at you at all…first come, first serve, right? 🙂 Besides, I just wanted to finish, er… use good form regardless of the weight. 🙂

    @Jade: Welcome back! I think you noticed how much you were missed.

    @Rob: Have fun! Don’t get burned (either on the beach or at CrossFit Threshold)! 🙂

  11. Jade says:

    Thank you all for welcoming me back! I missed doing the workouts with such a supportive group! You guys are the best!

  12. Sara says:

    I think I was alucky on the sandbag cleans. I tried it out before we started cause I was complaining that the 30kg was too heavy so I got the feeling of how to do them… not that it helped me cause I still had very low reps on that exercise.

  13. Scott says:

    Doing that workout was like being repeatedly punched in the stomach. It was amazing how much the first couple of stations completely sapped my energy (starting with the 40# ball slams probably had something to do with it). This was one of those workouts where after I felt I could have gone a bit harder and done more reps but during the actual workout it felt like I was dying a painful death…I look forward to Thursday!!!

  14. Rob says:

    Hey Steph, I’ll definitely report back on Crossfit Threshold. The one downside is that I think it’s about 20-30 minutes away from South Beach, so you would need a car. But I’ll find out in a couple of days.

  15. Bryant says:

    Awesome workout…it has made my fav 5…

    Somewhat dissapointed of my score, but I felt I gave it a good effort so can’t complain…

    Anyways, started out with the push press using the 40# DBs. Eh maybe it was b/c it was the first exercise or too much weight, but I didn’t get the numbers I wanted.

    I used the same sand bag Chris used, so I have no clue of the load either…


    Ball Slams were FUN. First time doing them. Maiko, you scare me by saying you almost dislocated your shoulder…that is a nasty word to me coming off surgery for dislocated shoulders…I felt fine during the exercise, but I could def see where it could f your shoulders up.

    Thrusters…LOVED the 25#DBs. lol for the first time I didn’t think thrusters were too bad. Could emphasize the technique more…

    Box jumps….possibly by best as far numbers go, but normally not one of my favorites…

    I’ll be gone this weekend for Marine training in beautiful Cali…I’ll see if I can get a pic of me reppin the CrossFitDC shirt out there! See y’all next week!

  16. Maiko says:

    man oh man do I have some catching up to do with updating the whiteboard! X_x I’ll get everyone’s updates (starting from last Sunday) either monday or tuesday (will be internet-less starting tomorrow until then).

    Bryant – maaaaaaan I was pretty scared about the shoulder thing with the ball slams!!! After that first rep I didn’t bother bringing the ball overhead. Safety over reps!!! Anyway, have fun in Cali!!