May 20, 2009
May 25, 2009

Sara approaches her 1 year CrossFit anniversary with a post Wod ball slam finisher, while Jade gets her first shot at tire flipping.

Thursdays WOD was a quick one, with a little outdoor time (running!)

7 Rounds
5 DB Deadlifts
5 DB Front Squats
5 DB Push Press
Church run (approx. 250 M)

Chris finished in 12:38, with Steve O following 16 seconds behind. Everyone did a great job, but I didnt record all the scores. Finishers were random sledge hammering, wall ball, sandbag work and ball slams.

its not too late to wish Maiko happy birthday
Sunday will be Scotts last class, and Sara’s 1 year mark. Come ready to lift heavy!



  1. Jade says:

    Happy 1 year anniversary Sara and happy birthday again Maiko! I finished somewhere around the 17 minute mark. Not very impressive, but I wasn’t feeling my best yesterday. The tire flips were interesting. The first few were difficult, but then it wasn’t bad once I got the motion down. I used the 30 lb ball for the ball slams, which was a first. I can definitely start using that regularly.

    Congrats to Sara on those 30 lb DB’s — very impressive! Kudos to Chris as well for a very strong showing and a natural swing of the sledgehammer. Farewell Scott – best of luck!

  2. Sara says:

    Thank you Jade! Nice Job with the 30lb Ball Slam. Did you enjoy the tire flipping?

    Scott – We’ll miss you at CFDC But best of luck. You know where to find us if you find yourself back in DC for a visit.

    Maiko – Happy Birthday again! How was the cake?

    As Jade mentioned I used the 30lb DBs for the WOD. This was my first time using them for a dumbell complex. It was tough Interestingly enough the easiest part of the complex for me were the push presses. It was just a couple months ago when they would have been the most difficult.

    Although I hate hate hate running I didn’t mind doing it because I really need to work on improving in that area. I think I had my fill of it for the week though (2 workouts in a row with running yuck)

    I finished in 17:30.

  3. TomandAmi says:

    Congratulations to Sara from Santa Fe and Happy Birthday Maiko – no Santa Fe XFit so we are doing our own programming 21-15-9 margaritas, guacamole, and salsa for time.

  4. Steph says:

    Used 25#s for the matrix. I think Tom said 13:46 when I called time but by that point all I cared about was getting to my water bottle. Holy dry throat from the runs!

    Sledgehammering the tire was fun although I definitely need to get some pointers from the Salty farmer. Also need to do those alternating sides but I’m always afraid that I’m not coordinated enough to switch to the left and will end up hitting myself in the head. Did 50 of those and then 50 wall balls.

    Sorry we’ll miss your last workout at CFDC Scott and your 1-year anniversary Sara. Chris and I printed out a bunch of CF travel workouts and will be doing those at the beach. We’ll be back next Thursday.

  5. Maiko says:

    Thanks for the b-day wishes guys! Cake was tasty (no I didn’t eat the whole thing though it was tempting while I was stuck in the metro last night)! Lots of creamy goodness, and strawberries! wee~!

    Scott! Can’t believe you’re leaving us! Good luck with whatever you chose to do, and be sure to visit when you’re in the area! (and kick ass at your local affiliate of course!) I’m sure Tom will come up with something special for ya on Sunday!

    And speaking of Sunday, Happy 1yr anniversary Sara!!! =D Or more like congrats on surviving yr-01 of CFDC/CF, hehehe

    So…Scott’s last day + Sara’s 1yr anniversary = heavy Deadlifts, overhead squat work, or handstand push-up work. That’s my guess!

    and Tom, quick edit: “Chris finished in 12:38, with Steve O following 16 seconds behind.” should read “Chris finished in 12:38, with Steve O sliding in 16 seconds behind.”


  6. Steph says:

    Maiko, remember what I said last night. If you need help finishing that cake, we pass through Lorton on our way down tonight 😉

  7. This comment has been removed by the author.

  8. Steve says:

    How about a get together at my house instead of a happy hour?

  9. Steph says:

    I would suggest that everyone brings a dish or a bottle of beverage if we do the CFDC get-together at Steve’s house.

  10. Scott says:

    I’m looking forward to Sunday’s class!!! Thanks to everyone for all of the encouragement/tips/advice/well-wishes. Working out with CFDCers has certainly been an amazing experience and has propelled my individual growth in CF considerably. I will most of all miss seeing the way that everyone gives it their best every workout and nearly kill themselves with maximum effort -very motivational… I’ll see you all tomorrow.