November 6, 2009
November 11, 2009

After visiting CrossFit Fairfax for the CF101 lecture Saturday, we were treated to a beautiful summer like Sunday. What better way to celebrate than Overhead Squats?

15 (bar)-5-5-3-3-3
a few finished up by going for a 1RM

A few highlights were Tom A getting 165 after missing it once, Sara getinng 110 (old 1RM) for 3, Maiko H. getting 100 for 3, Steve O. getting 185 for 3, thats just what I can remember.

We finished with ring pushup variations, GH situps, and 1 arm DB rows.



  1. edgy reggie says:

    Yesterday’ class was another good one…at least it was for me. 🙂

    I’m starting to enjoy performing overhead squats more now that I am getting some “serious” weight on the bar. Don’t get me wrong: They are still tough especially when the weight gets heavy.

    Thanks to some minor form correction from Tom A. (he suggested that I narrow my stance as I going too wide with my feet once I got the bar overhead), my one-rep max set ended up being the set that I was most comfortable. I did 155# x 3, and I ended up doing more than one repetition on this particular set due to “comfort” factor.

    Also, thanks to some form corrections (e.g., keep my hips up throughout the entire range of motion and keep the rings close to my pecs) on the ring push-ups from Sara and Salty [say that fast ten times :-)], I’m digging this exercise. I’ll incorporate these into my Olympic lifting days.

    I finally know where I need to place the GHD in order to achieve the most “bang-for-the-buck” (level “15”). I surprised myself with my new-found hip flexibility in that I was not uncomfortable in lowering my torso to the floor (my head almost touched the ground).

    I always like doing heavy one-arm rows (I shared a 75# dumbbell with Tom A.), but next time I think I’ll try the approach that Steve O. and Salty did (rows with the body perpendicular to the bench as opposed to rows with the body parallel to the bench).

    Everyone did great work (as always, I say).

    All-in-all, it was a great day! 🙂

    CFDC’s own ODB is…flying high (alcohol- and drug-free) off of a good weekend.

  2. Mike says:

    Wow, look at Maiko’s OHS! Ass to ankles.

  3. Tom Brose says:

    Well, it actually isn’t in that pic, but she did get great depth. Mike, how was the O-Lifting comp?

  4. Sara says:

    Loved this class… Definitely could have done more on OHS. They felt good, but mark and I had already broken down the bar when Tom said we could take a few more minutes for 1 rep max attemps.

    I used 45# dumbell for the one arm for 15 on each side then tried the rows with the towel for the remaining 10 on each side. With the towel I used a 25# DB.

    Is anyone else very sore in their upper body. My lats, bicepts and tricepts are pretty sore. I am a bit sore in my shoulders as well.

  5. Monica says:

    It was great to work on new things, really loved this class. My entire core feels it still today, not sure if it’s from the GH Situps (first time for me!) or the OHS or the ring pushups! Maybe its a combo. It was fun to play around with the rings and try out the pushups and other variations.

    Working with Maiko is definitely inspiring. She is so strong, but she also just goes for it, without inhibition which makes her stronger! Sunday was her first time ever doing OHS, she had perfect form and hit 100#

    The DB rows are a great addition. I saw a pic of Steph on an old blog doing them and read about how they really help stability of the shoulder. So I have been adding them into my reg workouts. Believe I did about 40 rows on each side…I got caught with too light a weight, so had to ramp that up and then tried out the suspended rows on the GH machine. What do you call those?

    Thanks Tom for a great class! It was great to see everyone!

  6. edgy reggie says:

    @Sara: Yes. Still. 🙂

  7. TomandAmi says:

    Nice change of pace no metcon and plenty of strength time and related work. Love the whole body work of the OHS. One of those movements that exposes your weak spots. Appreciate all of the tips an dobservations as well from the assistant coaches. It’s alos a good learning tool just to watch every one else, which is tougher to do when you’re trying to hold up under a metcon.

    I have to miss today unfortunately but I did the filthy fifty last night for first time – damn that is a deceptively “easy” looking WOD. Took me 37:40 apx. – time got killed on the 50 burpees and 50K2Es.

  8. Tom Brose says:

    Tom, good work on the 50. I’m always crushing my time up until the wall ball and burpees slow me to a crawl.

    Glad everyone enjoyed the class, and realized there’s a lot more than metcon. On the other hand, expect to suffer tonight!

  9. Mike says:

    Sn: 75, 80, 85x
    C&J: 95, 100, 105 (meet PR)
    Total: 185

  10. Lela says:

    Hey Tom,

    You’ll be pleased to know there’s a CrossFit DC t-shirt hanging with the rest at CrossFit FX.

  11. Tom Brose says:

    Cool Lela! Glad you got to swing by, keep up the hard work down in Australia!