December 7, 2009
December 14, 2009

Come prepared to lift heavy and se a new PR!

Tuesday night we “primed” the movement, with 8 sets of 2 done every 2 minutes. Weight was set at 65% 1RM (except Alex and Ed who added wrong, and seem to be stronger than they knew). Focus was on moving the bar quickly each rep. This is not a brutal workout, but the focus on quality reps will pay off when we go heavy.

The Met-con portion of class introduced…”CLABURPUS” (kla bhur pu z). Yes they really exist!
A burpee with a clapping pushup added in the middle (scaled version was burpee w/ extra pushup).

DB Push Press (men 1/2 BW, Ladies 1/3)



  1. edgy reggie says:

    Yesterday’s workout was a good one.

    The deadlifts at 275# felt great. I actually feel as if my form was better in the latter rounds.

    The met-con was…interesting but good. I never did a “claburpus” before, but I’m sure that this exercise will be revisited (even if “claburpus” sounds like a name for a disease).

    For the push press/push jerk, I ended up using 40# dumbbells only because I was…um, “too slow” in getting appropriately heavier dumbbells. But I still got a good workout with what I used.

    After class, I did some stretching, three sets of ten-rep assisted (with bands) handstand push-ups, and ten reps on the GHD.

    It was good to see Ewunike and Dawn back in class and working hard. Great work ladies!

    …and to everyone else: Great job as always. 🙂

    CFDC’s own ODB…is maintaining the Zone throughout the holidays.

  2. Alex says:

    Ed and I are just beasts.

    By the way, if anyone lives near McLean Gardens (Wisconsin and Porter st) and will drop me off within .5 near there, please let me know. I got to run a mile and a half back from Cleveland Park in the hail last night because I missed the damn bus.

  3. edgy reggie says:

    @Alex: I go to Bethesda (for my yoga class) via Wisconsin Ave. immediately after CrossFit tomorrow night. I’ll give you a ride to the Wisconsin and Porter St. intersection if you want one.

  4. Ash says:

    Is anyone attending the Thomas Circle grand opening extravaganza this Saturday? Tom, are you considering leading classes there? An afternoon class, maybe…?

  5. Alex says:

    You are the man Reggie.

  6. Nospmas311 says:

    Someone tell Tom,

    This is Dan and I apologize for not being at Crossfit for the past couple of weeks. I unfortunately got hit with Swine flu and it has taken my weak body some extra time to recover. I don’t want to push anything to make recovery longer or get anyone sick so I have been avoiding people as much as possible (it is horrible).

    Always dreaming of KB swings,


  7. SaltyHat says:

    Sorry to hear about the “Hiney” Flu Daniel. Take care of yourself!