October 9, 2009
October 14, 2009


As part of the Fall Deadlift Challenge (and really just as part of continually working to get stronger), we spent a little time working on the manual Glute Ham Raise.

It took a few sets for everyone to get body position down and really use the hams to do as much work as possible. These were followed by Pendlay Rows, keeping the spine parallel to the floor and explosively pulling to the body.

Finished with a team workout: 3 people working at any given time (per team), complete in order:
150 Knees to Elbows
200 Push Press (M@ 95/ W@65)
250 Pushups

Strong organization by Ewunike (along with everyones effort) sealed the victory in 11:15, with the other team 25 seconds behind.



  1. Sara says:

    This was a fun class. I liked the team MetCon and really liked the Manual Hamstring raises.

    Its been years since I have pendlay style rows. Ewunike and I used 95lbs and it seemed fairly light.

  2. SaltyHat says:

    great strength workout. the guys managed to F! up the rotation of the two exercises and ended up doing both exercises back to back, which really only made the hammies scream a little louder, so not such a bad thing. i will definitely be revisiting both exercises as the December DL challenge approaches.

    Great to have Ash back as well after a 4? month hiatus.

  3. TomandAmi says:

    I need that additional assisted strength work for my DLs which I really struggle with – my short term goal is 10 x 275. Did FRAN yesterday and got a new PR wit h6:36.1, if I can just string more pull ups together I can get a sub 6 – next goal. 16 months ago when I did my first FRAN after about 2 months of crossfit it took me 13 + minutes – hey this increased work capacity shit really works!

  4. Jade says:

    Tom A, I came across this when searching for crossfit women sites. I’m not sure if Ami has seen it: http://crossfitmom.com/

    Also, Zach and I are having a party at our apartment on Friday night beginning at 8 pm. I know most of you are doing the hopper on Saturday morning, but our address is: 802 E Street NE, Washington, DC 20002 – feel free to stop by!

  5. edgy reggie says:

    I enjoyed this class as well. To be honest, I really did not get a lot of stretch in my hamstrings (but going to Winnie’s yoga class made up for that).

    I really liked the team met-con. Drill sergeant, er…taskmaster, er…self-appointed team leader Ewunike had a great plan of attack. 🙂

    Welcome back Ash!

    CFDC’s own ODB is…just is.