December 7, 2009
December 14, 2009
SUNDAY IS ONE REP MAX DEADLIFT DAY
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).
10-8-6-4-2
DB Push Press (men 1/2 BW, Ladies 1/3)
Claburpus
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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.
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.
@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.
Is anyone attending the Thomas Circle grand opening extravaganza this Saturday? Tom, are you considering leading classes there? An afternoon class, maybe…?
You are the man Reggie.
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,
Dan
Sorry to hear about the “Hiney” Flu Daniel. Take care of yourself!