August 14, 2009
August 19, 2009
Sara in good position @155 for 3! (I like the lifted elbows, looks like the head may be raising up a little though)

Salty @150 Kg (330 Lbs), going more high bar style (notice his wrists taking a beating)
Frances with the bell truly overhead (and a little over-arched mid spine).
These three are doing great work, the commentary is not to be critical, but to help everyone get better.

Another Sunday morning under the bar. Again, we started with a strength focus:
6×3 rep Back Squats
Its good to see more people really getting an understanding of the mechanics of the movement (maybe the diagram worked last time), and adjustments were relatively minor. I also noticed how well people were able to help each other with some corrections.

Before we finished with a quick Met-con blast, it was time for a set of max rep pullups. We had at least one PR, with Sara hitting 25! Some people worked on the kip as well.

Finished with a quick 12 Minute AMRAP:
5 burpees
10 hollow rocks
15 KB Swings



  1. SaltyHat says:

    Man, Steve O. is always trying to hug me at the most awkward times…

    Squats felt good, though I can’t really recall the progression up to 330×1. Many thanks to Mike Choi for helping to loosen up my hips before hand. And Brose, you never have to worry about me getting offended – the more critique, the better, especially with pictures, since I can actually see myself.

    Hit 34 pull-ups (really need to work on grip strength) and 7 rounds of the finisher.

    HQ decided todays WOD would involve a personal goat, and so I felt obligated to give it a go. Its confirmed – I still hate DU’s (the sledge hammers afterward felt good though…)

  2. Steph says:

    Had an off day yesterday, really should’ve just rested.

    Only did 5 rounds of squats before calling it quits, only went up to 130lbs.

    Did 17 pullups although the last one really shouldn’t count cuz I hung on there for so long and don’t think my chin went over bar.

    And I have no idea how many rounds I got for the finisher. Maybe 5 or 6? I attempted to not finish it by sitting out for 2 minutes after round 2 but coach called me out.

    And unlike Chris, I like today’s WOD :)It will be my rest day workout.

  3. Steph says:

    What happened to commenting on the blog??? We were doing so well there for awhile – 20+ comments each time. No slacking people!!!

  4. TomandAmi says:

    I love Sunday classes – I hit Crossfit Toronto that morning. Their MO is to do an on your own warm up (sample on white board) then a short “buy in” i.e., warm up (Tabata DUs and KB swings) then a WOD in this case 5×5 front squat (same wieght) then a “cash out” of50 weighted GH sit ups. Nice facility about 4200 square feet, second floor of warehouse though they are moving to a 10000 foot facility next month. Class size was about 5-7 when I went sunday and Monday. Monday same plan – buy in an agility drill then “Michael” 3 x 800 meter run, 50 back extensions and 50 sit ups then a max rep pull ups x 3. Nice folks (hey they’re Canadian). Only one other smaller CF box in all of Toronto – lots of growth potential. But sadly no T-shirt yet as a souvenir.

  5. Tom Brose says:

    Steph, I was just about to post the same thing! Since the commentary is a bit slow, I’ll make a few comments on programming: Tom, I like the Toronto setup. I think the whole buy in/ cash out thing comes from Brand X Coach Jeff Martin. Its a great way to work on extra skill training and get a wider scope of varied movements. I have been planing out some extra skill work, but its hard to get it in with our limited schedule. In the long run, it is definitely a good idea, although I prioritize strength work over the “buy in”.

  6. Chris W says:

    I was in NY state for a wedding, but my friend Val who got me started x-fitting was there, so we got to work out together for the first time. She has at least her L1cert and teaches xfit to fellow grapplers (BJJ), so she “let” a couple of our college friends who were interested do some workouts with us.

    Sat we did a version of the Vortex, which is normally a mile run, in which every minute you stop and do either ten push ups or 12 jumping lunges(pushups at the first stop, lunges second etc.). One can get vortexed, in which you run out of time to run in between excercises, in which case you are done.

    We did a 20 min run, and either ten push ups or ten walking lunges at each minute. Wasn’t much chance of getting vortxed in this version, but enough misery for it to be “fun.”

    There was a kid’s playground at the resort, with a horizontal ladder for swinging on, so Sunday we did a 15 minute version of Cindy, with the new guys doing three deadhangs instead of five PUs. Val kept an eye on the new guys. (I did ten rounds.)

    I have a feeling they will both be looking for affiliates in their areas.

  7. Tom Brose says:

    More likely looking for a morphine drip!

    Good work Chris, I’d love to hear what Val thought about your transformation into a CF machine!

  8. Chris W says:

    Probably like a proud mom. A proud mom who might remind you not to cheat the depth on your squat, and is trying to figure out why your kip has so much wasted motion in it.

    Ha, yeah, our friend who marathons (in VFFs) got lost on his five mile run the day before and went thirteen miles, but said Cindy was worse.

  9. SaltyHat says:

    hmmmm…13 miles or cindy, lemme think about that…Cindy it is.

    Tom and Tom: I think the 3-tiered structure sounds interesting, tho, I agree, with our limited time, its not always easy to fit in. However, I do like the emphasis on skill work at the end; I set out after the qualifiers to conquer more of my goats, and it seems like all I have done instead is collect more.

    Also, if anyone is interested: CitySports have included 3 of the 4 models of Vibram 5Fingers in their buy 1 pair get the 2nd pair half-off sale.

  10. John Frazer says:

    My WOD for Sunday was:

    As many rounds as possible in 6 hours:

    Paint dining room trim
    Confer with A/C repair guys

    Mid-WOD recovery meal.

    Cash out (literally) with A/C repair guys.

    Skill work: Second coat on dining room trim, trying to be neater than the first coat.

    Cool down: Run 2 miles to break in new shoes. Pullups.

    Today’s CF testimonial — I ran the DC Road Runners Club Burke Lake 4.5-miler after work tonight. My time (by my watch, chip times aren’t posted yet) was about 12 seconds slower than in 2006.

    However, I haven’t run more than 2 miles in nearly a year, and that 2 miles was on Sunday. I don’t think I’ve run anything longer than a 5K since fall of 2007, and most of my workouts away from CFDC are from Coach Rut’s blog, which rarely includes a metcon longer than 20 minutes. So I’m sure that 12-second dropoff was just from not putting in the long, slow miles, right?

  11. edgy reggie says:

    The squats felt…okay for me. I did a lot of full snatches with Sara on the prior day; thus, my quads were already reeling from that. 🙂

    I made it up to 291 x 3 on the squats.

    I’m still working on my kip, and it still sucks. 🙁

    I finished six rounds on the met-con.

    All-in-all, it was a pretty good workout.

    CFDC’s own ODB is…wondering who will be “up” for the Dulles plane pull on October 3 (don’t be shy; step right up!).