May 4, 2009
May 11, 2009

OK, after a week of computer issues and an upgrade, I am back on track. Luckily the workouts were unaffected by my lack of technical prowess!

A quick recap of Tuesdays session:

8 rounds of Tabata Deadlifts

Then a Tabata Something Else minus the pullups (Squat, Situp, Pushup)

Thursday night focused on the kettlebell snatch. This movement is very different from the olympic weightlifting variations of the same name. The focus is not on a “jump and land”, but on the swing, and displacing the horizontal momentum to the vertical plane, as with a kipping pullup. The progression taught was:
Single arm swing
Single arm swing with a high pull
Top position down into swing
Put it all together!

Once we got the movement workable, everyone got the chance to do a 5 minute set with the appropriate kettlebell. We also worked in a 5 minute handstand/ HSPU skill session. The finisher was a burpee sprint ladder. Stating with 2 burpees and a court sprint, we increased 2 burpees every minute, with people dropping out as they couldn’t finish before the next round started. While Salty and Scott battled it out, Fatima passed everyone, but the three of them just missed finishing the round of 14.




  1. Maiko says:

    oooh new post~

    Tabata Deadlifts looked brutal, I’m glad I didn’t participate in that one. I’m not sure if my goals count since I’m doing my own thing these days, but just to get the ball rolling:

    1. IMPROVE MIDLINE STABILIZATION. More OHS, Turkish Get-ups, L-sits, you name it.
    2. Work on regularly stringing 25 DUs together.
    3. Nail 30 Kipping Pull-ups. Start working on Butterfly kip for shits and giggles.
    4. Improve endurance for long runs and sprinting.
    5. Improve endurance and technique for long and short rows.
    6. Work up to doing benchmarks as Rx’ed instead of scaled.
    7. Lose some poundage but still get a 240# DL (2x current bodyweight).

    I could go on!

  2. Maiko says:

    ps – from the sounds of the previous entry’s comments…CFDC is in need of a Happy Hour…and Highland Games, but mostly a Happy Hour.

  3. Jade says:

    Still frustrated after last night’s workout. I just couldn’t get the motion down properly. My forearm is bruised today from those.

    I’d like to be able to do a HSPU and a Kipping Pull-up. I think I can do the Kipping, but I need to work on the motion as well.

  4. Jade says:

    Zach and I were actually talking about a happy hour event last night. We missed the holiday gathering, but if we plan something a few weeks in advance, maybe we can get a good turnout. I’d love to drink a few beers with everyone!

  5. Rob says:

    Related to the happy hour comment, my goal for the summer is to get a sense of all the bars in my neighboorhood (ie “cool” side of Conn).

    As for crossfit, I would like to be able to do the snatch without people gagging at the sight of my form.

  6. Maiko says:

    And your comment regarding your CF goal completely made my day Rob!

  7. Jade says:

    Hooray for Rob! I thought Maiko and I were just going to have a conversation via blog today…

  8. Rob says:

    I try. On this same topic, I have a dilemma about where to work out today. I would like to do the main site workout (Grace – 30 C&Js). If I go to Washington Sports Club, they’ll give me back-talk about dropping the weight. If I go to Balance, the gym will be filled with people who know how to do clean and jerks, and they will point and laugh at me. It’s a difficult decision.

  9. Maiko says:

    Haha, looks like it’s just you, me and Rob today Jade!!

    Rob, you just don’t want to go to the “other” side of Conn.~~! tsk tsk. Honestly the last time I dropped in for a Friday workout the gym was practically empty except for Graham. That was months ago, but I don’t think much has changed since then. And at least they’ll laugh at you in your face instead of doing it behind your back! ;P

    So…this happy hour thing, granted I’m staying far far away from alcohol for a while, but anyone up for something towards the end of this month? Is a Friday good for folks? Let’s get this thing rolling!!

  10. Jade says:

    What about Friday, May 29th?

  11. ppetersan says:

    A happy hour is a great idea and Fridays are generally the best day.

    As far a cross fit goals are concerned – I have a few in mind, but the most important one is to increase back strength (slowly and safely) so I can: 1) start back with the 3 on/1 off workouts; and 2) build up to more weight – especially for deadlifts and overhead squats. Ill be happy with that (for now) – although I would like to get consistent muscle ups.

  12. Sara says:

    Well Maiko, I think you might have actually liked the tabata DL workout. you could also do step-ups holding weight over head to improve core stability. It seems to be working for me everytime I do it as a substitute for lunges.

    I am up for HH.

    Goals: I think I have to make some. Here are a list of things I would like to accomplish.

    – Push back up from a full negative HSPU (I tried yesterday but didn’t succeed.)

    – improve endurance all around

    – build strength on the core lifting movements (all BB squats & presses)

    – work on olympic lift and improving form… Which isnt too hard because mine sucks for lifts like cleans and snatches

    – Work on light landings for box jumps (if I could land lightly I may actually be able to do them) Same goes for DUs

    – get a membership to balance to workout on off days (only problem there is that I don’t like working out alone)

    – Chest to bar Pull-ups

    – Muscle-Ups

    – Attend a level 1 Cert.

    there are an infinite number of things. Now they need to be prioritized

  13. Maiko says:

    Haha, I’d like to get a muscle-up PERIOD! How long did it take to get your first Muscle Up Peter? I will have to work on those once my hands and shoulder recover fully!

    Sara I completely forgot about doing step-ups with weight! I’m in Balance on the off-days sometime, it gets pretty crowded though! This coming week I’ll be in there Wednesday, then the following week is Monday I believe. If Fridays are indeed empty maybe we can get an informal (and small) group session going? Could even meet outdoors as the days get longer.

    and yessssss you need to go to an L1 cert! It’s so much fun, but so damn pricey!

    Sounds like Friday is a good day for a HH! So far the 29th has been suggested, any other suggestions? And…I’d like to take this time and volunteer Steph to organize this thing (once Tom approves of course)! =P

  14. Rob says:

    I should be able to swing the 29th.

  15. Steph says:

    Thanks for volunteering me Maiko :-p

    Well since I might be organizing, I am going to nix the 29th cuz Chris and I will be in Miami πŸ™‚ How about the 1st or 2nd Friday in June? Or if May is favored, how about next Friday? Or I guess if the 29th works best for everybody else I’ll just organize it and you guys can have fun for us πŸ™‚

    As for the list of things I would like to work immediately on:
    1. HSPU. Actually I still need to work on kicking up to the wall. I think I am the ONLY person at CFDC that can’t do that πŸ™
    2. Getting more chin-over-bar kipping pull-ups.
    Too many to list and I’m hopped up on caffeine right now so really can’t think of anything and typing is hard with shaky hands.

  16. Maiko says:

    ok, last comment from me today!

    Since the 29th looks like a no-go (can’t have you organizing and not partaking Steph!!!), how about:

    1. Friday, May 15th
    2. Friday, May 22nd
    3. Friday, June 5th

    The 22nd won’t work too well for me, but other than that I’m golden! Cast your votes~!

  17. Jade says:

    22nd or 5th for us. We’re going to see Bruce Springsteen the 15th! Can’t wait!!!!!

  18. Anonymous says:

    my goal is getting a decent snatch

    @ the oly cert nex week! πŸ˜€


  19. Rob says:

    I can’t do next Friday, but don’t let that stop anybody. Another alternative is after a Thursday workout? We could just do a heavy day so that we aren’t that sweaty and go out from there. The carbs from the beer help with PWO recovery!

  20. Steph says:

    Chris and I vote for the 5th πŸ™‚

  21. John Frazer says:

    I’ve learned that having too many goals at once causes problems achieving any of them, so here are my priorities:

    1. Shoulder press and push press back where they were before I hurt myself a few months ago.

    2. 20 pullups.

    3. 30 pushups

    4. Bodyweight bench press ONLY after #s 1-3.

  22. Maiko says:

    I like the sound of the 5th too to be honest. A nice way to kick off the summer!

  23. edgy reggie says:

    Some of my goals (in no particular order) are

    1. Handstand push-ups
    2. Kipping pull-ups
    3. Muscle-ups
    4. L-sits
    5. Double-unders
    6. Olympic weightlifting certification
    7. Continued improvement in my endurance (when I stop to think about it, I have come a long way)
    8. Continued improvement in strength
    9. Continued improvement in flexibility
    10. Compete in a least one CrossFIt game/competition
    11. Compete in at least one Olympic weightlifting competition.

    @Rob: In my experience, no one at Balance will laugh at you unless you act like a complete jackass (which, of course, you do not). Most people (including myself) will help you with your form; all you have to do is ask.

    CFDC’s own ODB…has a lot of work to do.

  24. edgy reggie says:

    Add rope climb to that list as well. πŸ™‚