October 16, 2009
October 23, 2009

This looks COLD!

Congrats to everyone who competed this weekend! We took a great group up to the Mid Atlantic Hopper at CFBWI, while Chris completed his second triathalon in NC. You all are amazing!

Sundays class began with a little movement we call the squat. To make it even more fun, we decided to put the bars across our back, and then…add weight!

5×5 Back Squat
Focus on bar placement and wrist position. We made some good improvements, especially with Dawn who got 135 for 3, and Chris W.

Finished with a request from Daniel, who is new enough that the sirens call of the kettlebell was too much to resist.

12 minutes AMRAP
20 situps
15 Swings
10 Pushups
5 Burpees



  1. edgy reggie says:

    I have to admit: Seeing Tom A., Sara, Steve O., Tuba Steve, Maiko, Jason, Collin, Lou, Brian, Dan, Adrienne, and the others compete in the Hopper Challenge gets me fired up to train hard(er) this fall and winter so that I can go to the 2010 Mid-Atlantic Hopper.

    I still have my Olympic lifting contests to attend as well. 🙂

    Congratulations to SaltyHat for competing in the Ironman. Way to represent CrossFit DC! 🙂 I hope the weather in North Carolina wasn’t as crappy (read: cold and rainy) as the weather in the DC-Baltimore metro area.

    Yesterday, I managed to get up to 255×5 on the back squats. I’m going deeper on my squats, but Coach says that I still have a little more depth left [guess my ass will be to my ankles after all :-)]

    I did four (4) rounds of the met-con, but I had to use a 50# (hex) dumbbell for my swings (all the “reasonable” kettlebells were taken).

    I took yoga last night. I still can’t figure out why my abductors are so sore. Time for the foam roller. 🙂

    CFDC’s own ODB is…in winter training mode (which is probably not much different from current training).

  2. SaltyHat says:

    Thanks Reg, though, it was only a sprint rather than an iron man. The weather was pretty crappy – no rain, but it was pretty damn cold, and the wind kicked my ass.

    More importantly: Congratulations to all the Hopper competitors! and thanks for all the updates Steph and I got through out the day. Sounds like there were quite a few PRs and a lot of CFDCers kickin’ ass on the workouts. Sorry we weren’t there to offer support, but we were definitely thinking about all of you. See everyone soon.