May 22, 2009
May 27, 2009


After a warmup everyone worked up to a max (safe) single. For some of our less experienced Deadlifters, we kept in the 3-5 rep range. More than a few PRs set, including Sara @225, Maiko @ 220, Chris W @ 297, Dawn and Fatima both @ 151 (more?).

The metcon finisher was a race to complete as many reps as possible at a station, the time dictated by the speed of the 1000M Row. the faster the rows, the less time the competition got for Clean and jerks (115/95/75/65), 5 burpees/ 5 knee to elbows, and box jumps.

Nice job by Mark Crick with a 3:16 1000M! Notice when he rows, his posture doesn’t change, and its hard to tell how hard he is working. Mark chalks this up to his experience rowing in school, but its a good lesson. Good form is the most efficient way to generate power.



  1. Maiko says:

    Hope you enjoyed your last class and CFDC in general Scott!!! Stay in touch and let us know how CFing at home goes! ^o^

    I’ve watched Mark row before during class and Tom’s description is dead on. Now if I can only row like that I’ll be solid!

    Congrats to everyone who got PRs!

  2. Sara says:

    Scott – Ditto on Maiko’s comment

    I enjoyed the workout on Sunday including the metcon. I was happy to find I could jump on the box jumps.

    Congrats to all the new PRs.

    Maiko, Monica and I learned that maybe we need to bring calculators to strength day classes.

    Monday I did the HQ WOD (5K run) since I know I need to work on running. I managed to run about 1/2-2/3 and walked the rest of it. Oh well… next time I will run the whole 5K.

  3. Scott says:

    That was a great last workout at CFDC. I especially enjoyed moving from rowing (which smokes me every time) to doing the c&j. Best wishes to everyone and keep working hard!!!

  4. lengua says:

    Got a PR on the deadlift at 305. Noticed it seems like lower back/hip flexor tighness seems to be what is limiting my deadlift.

    Best of luck, Scott!

  5. edgy reggie says:

    Best of luck to you Scott! Keep working hard, and let us know your progress from time-to-time.

    Happy one-year CrossFit anniversary to Ms. “Strong-and-Sexy” (b/k/a Sara)! Here’s to more and continued improvement in year two. 🙂

    Watching Steve O. (“Stevie Wonder”) and Mark Crick performing their deadlifts made me feel like a wuss (somewhat) because I could only do a single at 405#…on my second attempt at that weight 🙂 It is not a PR (that would be 415#) but close.

    I couldn’t watch Mark row, but I know that my efficiency needs some work (or maybe just a little tweaking); nevertheless, I did manage to do the 1 km row in 3:46. I made myself race my “rival,” Chris Rutyna (who “beat” me by five seconds).

    After getting off the rower, my hip flexors tightened. That meant that I could not generate the power that I needed for the clean-and-jerk until about my tenth rep (when my hip flexors felt better). By that time, Steve O. was nearly done with his row.

    End result: I did five rounds of the “5-and-5” (five knees-to-elbows and five burpees), 13 clean-and-jerks, and 50-something box jumps (but for the last twenty I did step-ups…I was whipped by then).

    It was a good workout.

    CFDC’s own ODB…is wondering if Rhonda will ever come back to CFDC.

  6. Monica says:

    New goal: increase my math skills to count above 200 (Maiko & Sara know what I mean)!! I love doing DL with these girls because they challenge me, definitely looking to up my PR in the near future.

    Enjoyed the 1000m row extravaganza. Focused on pacing myself rather than going all out from the get go…much better results. It was also helpful to row next to Dre (a strong rower) and try to keep up with her split times, I was always a few seconds behind, so that was motivating!

    The clean and jerks were tough, I don’t think that I had ever done those with more than 65#, so the 75# was exciting 🙂

    Great class!

    Best wishes Scott!!

  7. lengua says:

    This comment has been removed by the author.

  8. lengua says:

    Thanks for the push on the rower. Keeping pace with you destoyed me!

    Chris R.

  9. Fatima says:

    Dawn and I got up to 160 or 170# for the DL. I was only able to get one count in though, but it was a big improvement from what I was doing a few weeks ago!

    Sunday’s workout was a lot of fun. I think my group did 55# for the clean and jerks.

  10. Maiko says:

    Steph & Salty – did you know you were on the the Potomac CF website?

    Steph doing bearcrawlsChris unfortunately not doing bearcrawls

  11. Sara says:

    Oh My… I thought that was Steph doing the bearcrawl but wasn’t sure.

  12. Steph says:

    Yeah…I was hoping no one would see that…But Chris’s picture was good 🙂

  13. edgy reggie says:

    @lengua: You’re welcome Chris; although, it was not my intention to destroy you! 🙂

    I always enjoy healthy competition…so bring it! 🙂