April 13, 2009
April 29, 2009
Thanks Steve O.~~~

Hate to say it, but I’m glad I only had to deal with Fran this weekend. Yikes!!

Tom was back to take charge of a class full of people with traumatized hands thanks to Sunday’s workout. Of course you would think Tuesday would involve less grip work or no hanging from bars, right?

Workout 1:Complete for Time!!

500m Row
DB Thrusters

Start off with the 500m row and then do the 21, 15, 9 reps of Thrusters and K2Es.

Here’s your times, now post the loads!!

Big thanks to Reggie for doing an awesome job working out the times for folks!

Workout 2: 3 rounds, 30 seconds on, 30 seconds off:

KB Swings
Ball Slams

Your score was your cumulative reps for both exercises. So who was the king/queen of the KB Swings and Ball Slams??

Rest those hands folks and get ready for another Court day Thursday!



  1. edgy reggie says:

    Thanks Maiko! But kudos also go to SaltyHat for additional timekeeping with his (sports)watch and for letting me know who finished. Recording times on the whiteboard wasn’t much of a problem; after all, it’s a great way to know people’s names. 🙂

    I used a set of 35# dumbbells for the thrusters, a 40# ball for the ball slams, and a 32kg kettlebell for the swings.

    I finished the row/DB thrusters/knees-to-elbows combination in 8:28. Additionally, I did a total of ninety (90) reps in the kettlebell swing/ball slam combination.

    It feels good to get back to rowing (at least they aren’t burpees). 🙂

    (Heavy) ball slams tend to exhaust my forearms; as a result, I’m feeling it a little bit in my forearms as I type this comment.

    Everyone did a great job (as always).

    *cough* Rhonda! Paging Rhonda! Where have you been? We miss you! *cough*I may not be in CrossFit DC tomorrow as I have to meet a client at 5:00 p.m., and I don’t know how long that meeting will last. I will be in Winnie’s yoga class though. 🙂

    CFDC’s own ODB is…down to ~208# (thanks to the Zone, CrossFit, yoga, and Olympic weightlifitng).

  2. Maiko says:

    That’s awesome Reggie!! =D I’m trying to get back to eating Zone-ish, but hate having to cook my veggies so it won’t bother the tummy. Miss my old salads =(

    I used 25# for the thrusters, 25# ball for the ball slams, and the 45#KB for the swings. The 500m row pretty much killed me. *sigh*

    Didn’t do the thrusters as efficiently as I could, and my right shoulder wasn’t like the K2Es. I am noticing a lot of flexibility issues in my right arm so I’m thinking it’s related. Any good stretching ideas for my arm and shoulder?

    Didn’t go crazy on the second part. I haven’t done overhead swings w/ 45# before and I actually hadn’t done KB swings since the last time my back yelled at me (stupid back). Formwise I was pretty inefficient with the ball slams b/c I didn’t want to *nearly* dislocate my shoulder like last time, lol.

  3. Steph says:

    Have no idea how long it took me to finish the first workout. It felt like forever. But according to Salty and Steve O. my time was 9:05?

    Rowing always leaves me gassed with fried legs. Wanted to bang out some thrusters right after the row but just couldn’t get the legs to function or catch my breath. Definitely need to row more in my spare time. K2Es usually aren’t that bad but couldn’t hold on to the bar last night.

    The 2nd workout was much better! First time using 45#kb for overhead swings. They felt heavy but made me feel good after I was done. Ball slams are always fun and a lot easier on the hands 🙂 Finished with 84 reps.

    Great class! Thanks Tom!

  4. SaltyHat says:

    Hands swinging around metal, or metal swinging through hands: is there a large amount of difference? according the amount of skin still coming off my palms, apparently not.

    Finished the Row-Thruster-K2E workout in 7:39. The biggest struggle was simply trying to hold on to the bar during the K2E – forearms were still pretty sore from Sunday.

    Used 40lb Slam Ball & 32kg KB for round 2, starting with the Slam Ball. wrapped up with 100 total reps (Slam/KB: 20/18, 17/15, 15/15)

  5. Maiko says:

    Alright, got whatever updates added to the Whiteboard…minus the FGB stuff we did that one Tuesday. Forgot I gave it a slight makeover and was confused by all the blue. meh.

  6. Sara says:

    I finally have an idea of what my 500m row is. I finished it in 2 minutes and 2 tenths of a second.

    Used the 25# DBs for Thrusters and sucessfully ripped yet another finger on K2Es. I am really beginning to hate DB Thrusters.

    For the second WOD, I used the 45# KB and 25# ball. My total was 81 for the 3 rounds. I felt like I was moving in slow motion during this workout. I usually really like swings and slams but last night every rep made me feel like I was going to be sick. I guess I was a lot more spent from the row/thrusters/k2es than I thought.

  7. Maiko says:

    two tenths of a second? F that! I got you listed as 2:00 =P

    it’s suppose to be nice out tomorrow. we doing anything special for Thursday’s class? I’m sure folks could use a break from hanging from bars and doing thrusters!

  8. Sara says:

    Let’s Flip Tires! Let’s Flip Tires!

  9. Sara says:

    Oh and thanks Maiko!… I was shooting for sub 2 minutes but I am happy because 1 year ago I think it would have been 2:45.

  10. Maiko says:

    De nada! Took me ages to get anywhere close to 2:00mins flat…sucks being short!

    Let’s Flip Babies! Let’s Flip Babies!!

    Complete 4 rounds for time:
    Block Run, grab baby and baby carry back to the court.
    Flip baby 25x
    Front Squat w/ baby 25x
    Baby Thrusters 25x

    Be sure to discard baby after each round and pick up a new one after each Block Run.

    *yes, I’m in a VERY weird state right now. I needs out of this office ahora mismo!*

  11. edgy reggie says:

    @Maiko: Thank you. We are four months into the Zone eating plan (again, I don’t like to use the word diet), and I don’t hear any status (or progress) report from anyone (though I do notice actual results on some people). Hmmm…maybe we should do a first-quarter progress check on everyone who participated. 🙂

    Occasionally I stray (Easter candy, anyone?), but I have managed to stay on track for the most part. It gets easier to do as time progresses [and as the weather gets warm(er), I will have more fresh fruit and vegetable choices].

    I’m still a little bit hung up about my weight (or is it bodyfat?) loss. My strength has not decreased (e.g., I am a lot stronger in my shoulders), but I know I should give up the hang-up…it’s just a number. 🙂

    Also, your “flip baby” workout sounds quite similar to the “dead baby” jokes I grew up with in elementary and junior high schools. 🙂

  12. Maiko says:

    Nice Reggie, very inspiring!! =D I guess I’ll share what has happened since we started in Jan. =)

    I fell off the Zone a lot, pretty much whenever I went home to the family which is almost weekly. Too much tempting stuff there (lack of willpower on my part), and no understanding/support of what I was trying to do (not going to get into it further ’cause I don’t feel like crying.).

    The final straw was a stomach problem I developed in late Feb. Had no idea what I could or should eat, still don’t really. Hell, still don’t know what’s going on down there (had a barium swallow Tuesday morning, is that Zone-friendly? =P ) But I’m making adjustments as I’m trying to get back on a Zone-like path.

    One downside of the stomach thing is that I got to a point where I was seriously obsessing over food. I wouldn’t be surprised if people thought I had an eating disorder at that point. For some mental relief I ended up getting a powder that has Zone proportions (Prozone, absolutely delicious!!!) so I can drink half my meals. No fuss. My goal is to work my way off that, and the only roadblock is myself (mentally and…stomach-ly?).

    There you have it!! Anyone else up for sharing?

  13. Sara says:

    @Maiko – I hear you with the lack of willpower.

    I do pretty well during the weekdays but when the weekend comes I end up not eating enough or eating non-friendly zone stuff (except weekend mornings)

    Also lately I have been eating snacks in the evening sometimes that are not zone friendly. Part of the issues are that I dont have as much time to prepare things because my commute is longer.