April 5, 2010
April 9, 2010

A “psuedo-chipper” as we moved through each once, except the squats in each round. Good work by everyone, finished with some skill work and stretching. Now that its getting hot, be extra sure to be on top of hydration. That means BEFORE it becomes an issue!



  1. edgy reggie says:

    Coach, I’m glad that you mentioned hydration because I think that the unusually hot conditions in the metro area and especially in the gym really sapped my energy levels. I did drink a lot of water, but it seemed to be not enough.

    I used 40-lb. dumbbells for my workout, and I did finish it…eventually. 🙂 Thank you to everyone for the extra push and encouragement.

    I tried to do some muscle-ups after the workout. Thanks to all for the tips. I’ll be sure to apply them (and use the band…a great idea) in the near future.

    Post-class: Some grip work, some band-assisted handstand push-ups, a few weighted pull-ups, some rope climbing work, and lots of stretching.

    CFDC’s own ODB…is still not ready for prime time. 🙂

  2. edgy reggie says:

    One more thing: Great work by everyone in a not-so-great environment.

    Special shout-out to Ami for hanging tough and persevering. “The Truth” is back! 🙂

  3. edgy reggie says:

    If there are more chipper-type workouts in order to prepare the CrossFit DC team for the regionals next month, I’m all for it…even if I’m not on the team. 🙂

  4. Steph says:

    That was a tough workout and it was great to see everyone, especially Ami, push through it.

    I used 20# dbs and subbed cleans for snatches. The db burpees were not what we had done before, adding the extra clean and push press in there made a big difference. Good workout though!

  5. Sara says:

    Great Workout and love the new skill work. I used 25lb DBs for the workout. Managed to get through it all without dropping the weight.

    I did a mile run as a pre-warmup since I got to balance early.

    I watched the video that Tom suggested (one where he got the band progression for on the muscle-up and I also read the gymnastics warm-up article by the same guy. I am really looking forward to incorporating those into my programming.

  6. SaltyHat says:

    oh boy, Dumbell Complex!!

    it’s been a while, so it actually was kinda nice toss around a pair again. Used 45s for the workout, and they stomped me. Things didn’t get tender until the snatches, which then turned ugly and erratic. that, of course, lead to some great looking burpees…