July 17, 2009
July 22, 2009

Workouts don’t always need to be “for time” to be effective. One of the things I liked about the format of this years Games is that it will shift peoples training away from only doing “Every Second Counts” quantifiable training. That doesn’t mean working against the clock isn’t going to be a big part of our programming (sorry, it is) but there is more out there.

Sundays workout focused on explosive power, and the ability to generate it repeatedly.
10 ROUNDS (start every two minutes)

Once again we had two extra sets of eyes on everyone, with Mike Choi and Maiko giving some great coaching.

Afterwords we spent some time working on skills centered around the gymnastic side of CF. Everyone got to pick their weakness from Handstands, rope climbs, kipping, L-sits, ring dips etc.

Fire away with the comments: were the metcon junkies left ungassed? Did you choose a heavy enough weight for the snatch?



  1. Sara says:

    So Monica and I were working on the same bar together. We were snatching 55lbs for the WOD. While I am still working on being comfortable with snatch technique I think we low balled the weight for the WOD. At the very least we should have been working with 65lbs on the bar for the WOD.

    Otherwise I enjoyed the WOD. I was also happy to try out the GHD and pretty psyched when trying the butterfly kip. After watching so many others do a butterfly kip, I kept thinking to my self ‘man that will take a long time to re-train myself to be-able to try that’. Now it is time to work it in when doing pull-ups so I can get better at it.

  2. Rob says:

    I think I went a little light on the snatch as well. Should have done 115.

  3. Semaj'e says:

    Butterlfy Kip is the new “it” for me. Sun.’s WOD was a smart move and glad I attended. Staying consistent with the basics of solid secure movements I was able to receive some good coaching and also offer some motivation towards finding my own 1RM. I finished the day with a Filthy Fifty thanks to Ewu. Where’s my tiger balm?

  4. Monica says:

    Definitely appreciate all the coaching tips from Mike Choi. Everytime we work on the snatch, it gets more comfortable. I agree with Sara, we could have done a bit more (something about 10 rounds….), but I was happy to work on the form, especially with shoulder positioning. Clapping push-ups are fun, but definitely need to be worked on! I was working with Sara and next to Steve, who both had extremely impressive clapping push-ups. Reggie’s verbal clapping push-ups made me laugh 🙂

  5. Maiko says:

    Sunday’s workout + Filthy Fifty?? Wow…

  6. Tom Brose says:

    I did that workout today @ 135. Not brutal, but no way I want to do the 50 tonight.

  7. John Frazer says:

    I liked it a lot. I snatched 85# for my heavy doubles and 75# for the WOD. Probably could have gone just a little heavier on either, but I was happy to get all my rounds at about the same pace.

    Coach Rut does a lot of short metcons in a similar vein — usually a couplet, triplet or dumbbell complex “on the minute” that gives you 15-30 seconds rest if you’ve picked an appropriate load.

    I also really liked the opportunity and encouragement to focus on some gymnastic skills at the end. As I said to Tom, working on weaknesses (and gymnastics in particular) is something many pay lip service to, and few actually do.

  8. edgy reggie says:

    I worked out with Steve O., and he pushed me to lift heavier. First, we did 60kg for the first five rounds. On rounds six through ten, I did 65kg while Steve Oh-oh-oh-my-god [:-)] did 65kg on rounds six and seven and 70kg for the remaining rounds.

    Due to the lack of “spring” (verticality), I did step-ups with a higher box.

    @Steve O.: Thanks for the push; I really appreciate the challenge (and being able to rise to it).

    @Monica: Glad you got a laugh out of my clapping push-ups. 🙂

    Workouts of this nature I really, really like. Really. I get a lot out of them without feeling as if I am (being) overtaxed.

    I’m still working on my kipping pull-up, but I know that it’s better for me to attempt them before any CrossFit workout. 🙂

    CFDC’s own ODB…is counting down the last days of his current age.

  9. John Frazer says:

    I think what I like about the “on the minute” workouts is that you can do a significant volume of work while maintaining good form. This reinforces correct movement patterns vs. just thrashing to get it done as quickly as possible.

    There’s also intensity, but it’s a different kind of intensity. You can challenge yourself to push hard every minute of the workout, because you know you’re earning a few seconds of extra rest. It’s similar to the way many athletes speed up on the last round of something like “Cindy,” but repeated over and over.

  10. Jade says:

    Very cool pic of Steve!

    Zach has a playoff basketball game on Tuesday and a going-away party on Thursday, so we won’t be in class last night.

    We did ‘Helen’ last night using a neighborhood park’s monkey-bars for pull-ups. I think he finished in about 10:45 and I was 11:15.

  11. Jade says:

    *Correction: won’t be in class all week

  12. Maiko says:

    Nice job on Helen!!! =D

    PS – I skipped out on my Monday outdoor workout since it started drizzling in Georgetown, so that means I gotta have a make-up workout on Wednesday. Anyone up for a mini workout challenge/competition Wednesday evening (sometime after 7pm I guess, when does it get less crowded Wed nights?)??

  13. Sara says:

    Hey Maiko – You can convince me to come in on Wednesday. There is usually a class from 7-8 if I remember correctly though.

  14. Maiko says:

    hmmm, how does it look around 615~630, do you know? I remember it being crowded but at that point it could have been 7pm, I don’t remember

  15. TomandAmi says:

    Sunday’s work out was great but in hindsight feel like should have done more weight (we were at 115 I thnk). The skills focus was alos welcome – I am focusing now through the summer on those areas where I can train to get better/stronger but then my plan is to use that base to do primarily the WODS and skills that wil only get better with practice -MUs, HSPU, DUs, etc. The double edged sword of CF is that accross the ten skills there is so much stuff to try to master but then again the variety and breadth is waht is so appealing.

  16. Sara says:

    Maiko – I am not sure. I don’t think I have ever been there at that time on Wednesday

  17. Maiko says:

    Hmm, sounds like I’ll have to inquire when I get to the gym this evening! Although a late Wednesday night every now and then won’t kill me that much.

    So many things to *attempt to* conquer in CF, but I’m glad Sunday’s session included skill work on the more complicated skills. There should be more classes with a dedicated skill work session, even if it’s just one skill per class.