October 5, 2009
October 9, 2009


We did 3-4 rounds working up in weight before the final assignment was announced: AMRAP in 6 minutes. Lots of strong effort all around, and hopefully a good welcome to Paul visiting from Park city Utah!



  1. Tom Brose says:

    No comments after that fun? I did that complex 10 rounds for time @135, but used a 16″ box. 16:27, started easy enough but left me wrecked.

  2. Maiko D. says:

    maybe ppl are still paralyzed or recovering? will have to give that one a try one day!

  3. Sara says:

    I wouldn’t call that one fun Tom. The cleans were easy on for this workout and while the weight felt light, by the time I hit the step ups I struggled just to keep the bar on my back. My shoulders were on fire. Even with all the overhead step ups I do as substitution for lunges, these were very difficult.

    Props to Steph for coming in at 8 rounds, once again kicking my butt and doing it all with very nice form throughout each round.

    Side note – Im making progress on double unders. Strung 35 together this afternoon as well as shaving a couple seconds off my 800m run (jog in my case) in a warm-up for a little bit heavy Fran at 75lbs. finished that in 8:59 just 28 seconds off of my best Rx time.

  4. Jade says:

    Nice work, Steph! Wowzers!

    That was tough. My shoulders and abs are tight today. Hamstrings and glutes are very sore.

    Zach and I won’t be able to make it to Thursday night’s class because we’re doing another Hash Run. See you all soon!

  5. ppetersan says:

    That was a tough workout. The cleans and step ups were the easy part – for me the thrusters were the most difficult, especially since my shoulders were already fried from my workout the day before. I have some trouble on grip transition from the clean to the thruster. Any suggestions? Do you start the thruster with the bar way back on your fingertips?

  6. SaltyHat says:

    Paralyzed is right – got a little careless last night dropping from a thruster to the back to prep for step-ups, & the bar came crashing down on my neck…I know it looked as bad as it felt, cuz I heard a few sucking-teeth noises behind me. control, control, control.

    The step-ups reminded me somewhat of TGU’s, at least as far as their impact in a met-con: it felt as though it took me as long, if not longer, to do the step-ups than it did the cleans and thrusters combined.

    I think I am going to try that one again in the near future – maybe even try Tom B’s 10rds for time scenario.

  7. Steph says:

    Thanks Sara and Jade. That was a very different workout to say the least, I don’t know about fun…

    I think Jade, Sara, Dawn and I all used the 20″ box. Usually thrusters @ 55#s aren’t be too bad, but the legs got tired on the step-ups pretty quickly making the last couple of thrusters pretty tough.

    Looking forward to Thursday’s class! Let’s make it a really tough one!! 😀

  8. edgy reggie says:

    Man, oh man…this workout was one tough mutha… (shut yo’ mouth!). 🙂

    “Six minutes, six minutes…” 🙂

    The thrusters were tough for me (weak on upper body strength). I don’t ever recall doing 135# thrusters…until Tom A. reminded me that I did that weight on that particular exercise before in a past life. 🙂

    Overall, while this was a challenging workout (the cleans were the easiest part of the workout), I would like to do this again.

    On a side note, I did yoga (with Winnie) last night (7 October) at Vida (at the Metropole location on 15th & P St. NW) since I didn’t make it to Sunday’s class in Bethesda. But I will be back in Bethesda tonight after CrossFit. 🙂

    CFDC’s own ODB is…looking forward to tonight’s (8 October) workout. More tire flips perhaps?

  9. edgy reggie says:

    …at the very least, all of the masters participants in the class [Tom A., Paul (welcome to DC), and yours truly] were consistent (wrt the number of rounds completed). 🙂

  10. edgy reggie says:

    @Peter: You can do that; then, “roll” the bar to your palms as you push up for the thruster (in a manner similar to the push press, push jerk , or split jerk). Keeping your elbows up [I know: it gets hard as you get fatigued (I’m guilty of the same thing)] will help take some of the pressure off of your grip.

  11. TomandAmi says:

    I echo those emotions – six minutes seemed short and I was thinking OK this won’t be too hard. Of course with the 135 I barely got three rounds (trying to keep up with Reg and our guest Paul) – Steve O. smoked us with 5 rounds. Damn the step ups were hard – it seemd like it was recruting both quads and th epsoterior chain so all weakness was revelaed.

    Sara I am working on th eDbl Unders too – did a metcon last night of 5 x 50 dblU and 50 sit ups- was able to consistently do twosets of 25+ for each round I find that as soon as I get above 25 my legs and CV endurance starts to go really fast.

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