March 3, 2010
March 8, 2010

I included this picture for a reason! Torn hands are not good. Its great that everyone is committed enough to getting better that discomfort won’t stop them, but this is not a badge of honor! Its a setback to progress, take care of your hands. keep callouses down, and keep training.

Warmed up with some of my favorite movement drills, and working in some broad jumps. These are good in their own right (and the go to insult to my athletic prowess from mr. Salty), but specifically helpful for a swing workout. And that was what we did:

Peter led off the first heat with a fast time, but admitted he should have used a heavier bell. Steve O, fresh off he podium at Primal, was just behind him, swinging the 32 kg KB, and Sara with the 45 Lb er. Second heat saw Steph live up to her billing as “The Double Under Queen” with a blazing 3:29! Also notable was Ewunike persevering through with her jumprope being swiped between rounds (the one time someone was picking things up), and Mike and Gene going heavy and getting all the DUs. We also saw nice effort from Whitney, Alanna, Lilly and Orlando assigned a scaled version, and still pushing their limits!

Finished off with a few sets of pullups, working on the kip for the newer recruits. It didn’t take long before Steve, Chris, Peter and Sara were working on clapping pullups, including Steves double clap!



  1. edgy reggie says:

    Last night’s workout was a good one, and everyone did a great job.

    I gave a double-unders a try in the practice run –but due to space limitations, I gave up on them for the workout. I admit that I probably could have used the 32kg kettlebell for the swings.

    I’m still trying to find a good rope (i.e., long enough) to perform double-unders (every rope I use now, I seem to excessively slap myself silly). Can anyone help a brutha out with this? 🙂

    I feel that I am progressing on my kipping pull-ups. Again, my height gets in the way, so to speak, as I am able to land with my feet touching the ground. I guess I should try the wall-mounted pull-up bars as they are a few inches higher.

    I’ll keep practicing my double-unders and kipping pull-ups though (and I’ll keep performing weighted pull-ups after the Sunday and Tuesday classes).

    Thanks to Ewunike for the “kip tip.” 🙂

    CFDC’s own ODB…is looking back and moving forward.

  2. edgy reggie says:

    Special note to Zach and Jade: If you two are reading these blogs and comments, note that we miss you at CrossFit DC.

    Lady Jade: Hopefully, we will see you in class this spring after tax season, ma’am. 🙂

    Zach: It looks as if your surgery went well, and I wish you a speedy recovery.

  3. Zach says:

    Thanks Reggie. We are both still reading the blog, and Jade should be back at Crossfit DC after tax season finishes up. Everything seems to be going well with my shoulder. I will finally get out of my brace and start physical therapy on March 22. I have 8 weeks of physical therapy and then another few months after that I should be back in class!

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  5. Jade says:

    Agreed — last tax season, I was at least able to do workouts at home. This year has been crazy and I’ve barely had time to sleep! My schedule is going down from 70 hour weeks to 60 hour weeks now, so I hope to start getting some workouts in! We miss you all as well!