July 31, 2009
August 5, 2009

BACK SQUAT 5-5-3-3-2-2-1

Those comfortable with the technique were to work up to a 1RM (Comfortable may not be a good descriptor here, but you get the idea). Otherwise, work on form positioning.

Some nice work, but a few things I noticed:
– make up your mind about how you will squat, and stick with it (in the workout). If you are not comfortable with the technique we are using, back off and get it. Or let me know it does not meet your needs, I can deal with that. But do NOT start with a Low bar set up, then try to roll the bar higher and get your thumbs around it, or change head position in mid set!

-Remember, push the knees out HARD! Everyone kept good back position, and lots of people let the knees cave in a bit.

-Everyone is getting stronger!

Finished with a short, non timed metcon. Each of the two rounds began with a set of max pullups, followed by 20 ball slams, 30 KB swings, and 40 situps. Rest between the rounds was a few minutes. Emphasis was on staying on the bar and getting good pullups, the other 3 exercises were a “bonus”.

(Image courtesy of Starting Strength)


  1. Maiko says:

    SO! Any new Kings or Queens of Kipping pull-ups at CFDC?? Actually, who was the reigning queen at CFDC? I know Mike Choi was the reigning king…

  2. Tom Brose says:

    Mike C still has 45, and Karen 30+, I’m not sure. Rob and Ewunike are getting close though! How bout you Maiko, over 30 yet?

  3. Maiko says:

    Haven’t tried in over a year I think! And that was 22 reps if I remember correctly. My kipping pull-ups have gone to shit though, I usually quit by the 10th rep.

    Off top – since it’s August shouldn’t a certain somebody(s) be promoting FGB IV? Leave info here and use the CFDC Facebook group too!

  4. TomandAmi says:

    Enjoyes class – been a while since I did max pull ups (23) so that was a good test. Indeed feel like getting stronger (cue Rocky theme.

    On the squatting thing – its just practice practice as I get more comfortable into stance.

    I am out until next Tuesday – in Colorado Springs for meetings and to check out one or more of the four CF gyms out there.

  5. Maiko says:

    Ah one more thing – I’m running out of pages in my workout journal, which was actually a planner I stole from my old job. Will CFDC be getting their own workout journals like CF Invictus (and now CF South Brooklyn)?

  6. Sara says:

    @Maiko – I realized yesterday while doing my pull-ups that playing around with the Butterfly kip has messed with my regular kip. I had no rythm causing me to hang on the bar and reset a lot.

  7. Tom Brose says:

    MORE PULLUPS!!!!!!

    Sara, better get that rythem, Steph is catching up fast.

  8. Tom Brose says:

    Oh, and pointing out any spelling errors I “may” make is not going to go unnoticed while programming met-cons.

  9. Sara says:

    Don’t worry about that. I wasn’t going to say anything because I don’t even know if I spelled the word correctly. LOL… And Steph is not just catching up she caught up. We both got 16 if I remember correctly.

  10. chris w says:

    Damn. Missed class b/c I could barely walk Sunday: I pulled something, (or several somethings)on Saturday mountain biking—basically, it was painful to even roll over on a bed. Walking is still a little stiff but much better today…

    Anyone have a good masseuse recommendation?

    I came out w less damage than the bike, happily for me.

  11. Maiko says:

    rhythm guys…it’s rhythm

    Chris, it sounds like you need to soak in some cold water!! Glad you weren’t badly hurt compared to your bike! I have no masseuse recommendations. I don’t remember if Mike (Choi) is certified yet, but you can check with him regarding massage work or references for sure. Then I’d say check with Steph ’cause she’s apparently tried everything the DC metro has to offer!! ;P

  12. Maiko says:

    oh yeah, losing that kipping rhythm sucks hobbit balls. I’m thinking of doing Death by Pull-ups tomorrow just to work on getting it back (again)! I wonder if mastering the butterfly kip will help you keep the rhythm of the two kipping styles separate?

  13. SaltyHat says:

    Chris – in the off chance you check this tonight, I would say “don’t do anything.” The issue is this: the amount of pain you are describing sounds like more than mere soreness. If you have pulled something, then a massage could actually do more damage (well, a massage that will actually do something for you) may exacerbate the injury. Ice the area (never more than 20 min at a time) to keep swelling down, and then, if you can, apply a little bit of heat (to help relax the muscles) before you leave the house.

    Once you are back to full range of motion, then I highly recommend finding a good Thai Massage therapist. You can look up Thai massage on the web, but the brief synopsis is this: Thai massage involves stretching and massage; often, the masseuse will stretch you at the same time as massaging the muscle. This is not a feel good Swedish massage – you will feel it; but you will also feel a lot better afterwards. Steph and I really like Chaan Thai. Email me if you want more info.

    Of course, just to prove that went to law school, not med school, I will tell you that I am not a doctor, and this is only my two cents; if you are still really feeling it after a few days, you should probably see a doc.

  14. Steph says:

    Chris W. – Chris S. pretty much said what I was going to tell you about Thai massages. And definitely talk to Mike Choi because I’ve seen him massage some of his clients after training and it looked like he had been exposed to some Thai massage techniques.

    Hit 150lbs for the back squats and 16 on the pull-ups. I noticed that when I get to my old PR weight for the lifts I tend to rush things and don’t set up properly before I go just to get it over with, which usually results in not completing the lift or bad form. Happened on the back squats at 145lbs, but tried again with proper setup and deep breath and was able to get that.

  15. edgy reggie says:

    I’m not a kipping pull-up king by any stretch of the imagination, but I had a PR on the back squat at 315#, and I did stay at a Holiday Inn Express last night. 🙂

    Maiko is right: It’s “rhythm” [unless you are Jamaican; then, it’s “riddim.” :-)]

    Sunday’s workout was a good one. Congratulations to everyone who achieved new personal records.

    CFDC’s own ODB is…moving forward.

  16. chris w says:

    thanks everyone…I’ll definitely look into Thai massage …later. I’m taking it easy and have been recovering range daily.

  17. Maiko says:

    I have a potentially stupid question that may get me yelled at.

    I sprained my ankle Sunday but haven’t done anything to the ankle. No icing, no compression, no Vitamin I. Not a damn thing. I’m putting my faith in my own body’s healing capabilities (and being lazy cuz that’s how I generally roll) even if it takes a little longer to recover. The swelling has gone down a little, there’s little pain now, and I don’t limp when I walk. I stretch my calf since that feels tight (no surprises there). So my question is this: am I doing harm by NOT doing anything??

  18. Sara says:

    I am no expert by any means, but my understanding has always been that you ice the injury simply to keep the inflammation down. I don’t know what other benefits there are too icing.

  19. TomandAmi says:

    Maiko –

    RICE – Rest, Ice, Compression,and Elevation, with a sprain you will heal sooner or later just faster if you do the foregoing. Ibuprofen too for any pain or swelling. On the CF urnal there is good stuff on injury recovery.

  20. Tom Brose says:

    Forgoing the ibuprofin is fine. The ice, compression and elevation will help the natural process along. Ice is pretty much always the answer (cept pre workout).

  21. Maiko says:

    Even before reading this article on “Vitamin I” I decided to stop taking that shit. Completely fucked up my stomach a few months back (sorry for the less than lovely language). Unless you have good medical insurance it’s not worth taking. It was partially that experience that got me thinking about RICE in general.

    So it sounds like the only benefit is a faster recovery? Good to know.

    And I totally read “On the CF urnal there is good stuff on injury recovery” as “On the CF URINAL there is good stuff on injury recovery.”

  22. Maiko says:

    And apologies for going slightly bat-shit crazy on the Vitamin I stuff. I’m sure it’s good in moderation for some folks.

  23. Rob says:

    For me, failing at max pullups was due to my grip, rather than muscle fatigue. I guess that is the benefit of not weighing much – there is less of me to lift over the bar!

    As far as the post-injury stuff, there are not some articles coming out questioning whether you should take ibuprofin post-injury. There is a chance that it does more harm than good.

  24. Anonymous says:

    There is a Romanian lady right across the street from city fitness who is strong and pretty darned good.

  25. chris w says:

    At what?

  26. Tom Brose says:

    Deep issue massage, but she isnt there anymore.

  27. Maiko says:

    ok, I held off because I know as soon as I post this a new entry will be put up, but oh well.

    Another informal Wednesday WOD at Balance with Sara and Myself (and possibly Reggie 😛 ). We meet at 6:45pm (and pray that the gym isn’t crowded). Others are welcomed to join as usual. Since we all did heavy lifting with a short metcon yesterday I’m thinking today will be just a slightly longer metcon. If you have any WOD ideas bring them and we’ll decide what to do.

  28. Alex says:

    I have never been so sore in my life. Talk about out of shape.