November 18, 2009
November 23, 2009

Warmed up with a few rounds of crab walks, spider crawls, and broad jumps.

In honor of Maiko H.’s Birthday, we had what looks to be a simple workout:

Finished with a burpee/ sprint eliminator, 2 more burpees on the minute each round. Chris finished the round of 16 alone.

Coo down at Bangkok Garden involved lots of food, as a few Singha.



  1. edgy reggie says:

    …and there was nothing simple about that workout. 🙂

    I haven’t done spider crawls in a while, and it showed. One would think that long arms and long legs would give one an advantage with this exercise. Think again. 🙂 For me, my hips weren’t fully open; thus, I couldn’t “roll” my hips as I moved my legs and arms forward.

    I worked with Tom A. on the actual workout. Tom mistakenly thought that a 1.5 pood kettlebell was 32 kg (when, in fact, 1.5 pood = 24 kg and 2.0 pood = 32 kg). Oh well, we went with the 32 kg kettlebell and did the workout.

    But it wasn’t pretty: My hands started slipping while holding the kettlebell (lots of sweat and no chalk), and my low back tightened because I was not using my hips (even though Tom and Coach were constantly reminding me to do it). I also know that as I was getting tired (and my low back hurt more), I was not getting the kettlebell overhead. Live, learn, and improve. 🙂

    Burpee/sprint complex: I could bitch-and-moan about how much I hate this, but I’m going to accentuate the positive. I almost made it to the 12-rep round (I was about two seconds away). If I recall correctly, I don’t think I made it to the 10-rep round the last time (but, then again, the increment was by one rep then).

    Great work everybody! 🙂

    By the way, I had a good time at the restaurant without alcohol. 🙂

    CFDC’s own ODB is…resting today and hitting the gym (with vigor) with Olympic lifting tomorrow (21 Nov.) and more CrossFit on Sunday (22 Nov.).

  2. Jade says:

    I have never done a spider crawl and it showed.

    I worked with Sara and we used a 16kg KB. I had problems with my grip as well and had to pause several times to wipe my hands down. I don’t worry about the KB slipping while we’re in the studio (unless someone is in the way), but it worried me on the gym floor.

    The sit-ups were pretty easy for me. Sara finished warming up while I was doing my 3rd set of sit-ups, and I was definitely quicker after she anchored me.

    My body was still sore from Tuesday’s workout (I had missed 2 weeks of classes prior), so my burpees were a struggle. I completed the round of 10 and didn’t even attempt the round of 12. I’m such a quitter! Ha!

  3. SaltyHat says:

    otanjoubi omedetou Maiko-chan (man, I tried and tried to remember that last night, and of course, as soon as I stopped thinking about it this morning, it came to me…gomen)

    Good birthday workout. As usual, simple usually equals brutal. My grip was toast by round 4. Much thanks to Steve O. for helping me keep form during the workout. And then of course there’s always the burpee-sprint finishers, a short but always effective thrashing. T-giving never looked better…

  4. Mike says:

    Hello Crossfit DCers,

    If you’re looking for athletic recovery or therapeutic massage, please feel free to contact me.

    Mike Choi
    choizilla -AT- gmail -DOT-COM

  5. Ash says:

    Ater reading last night’s workout, I’m glad that I had 4 hours of class.
    Reggie, I’ll be in the gym around 1tomorrow if you want to work on Olympic lifting.

  6. edgy reggie says:

    @Ash: Sure. Let’s do it! 🙂

  7. Maiko says:

    Hi everyone!
    This is the first time to put comments on this blog:)
    Thank you very much for last night!
    I had a really good time in the class also at the restaurant!
    Best B-day ever!!!

    Thank you very much for the birthday wish in Japanese!! Can’t believe you still remember it…! Japanese is not a language that you wanna learn…too complicated lol

  8. Sara says:

    I am pretty glad that I missed the warm-up. Thought this was a great b-day workout. I managed to get through all 5 rounds of swings without breaks.

    Mike- I will take you up on that. My lower back is still pretty tight since the hopper.

    Reggie/Ash- I will join you Saturday for o-lifting. Reggie text me when you are on your way