July 12, 2010
July 16, 2010

After Sundays workout, we eased off the posterior chain for a little more upper body focused strength work. This was similar to a workout to a few weeks back, but heavier on the volume.

Work up to 5 rep max
then, using established weight:

MAX PULLUPS (scaled up to Rope Climbs, scaled down to ring rows)



  1. Tom Brose says:

    Sebastian definitely got a few extra reps out of that face.

    Salty’s new move :toes to ceiling1

  2. Sara says:

    I worked up to 80lbs for the strict press and it felt pretty good and not too difficult. I used 85lbs for the workout and got 10-8-9-8-8 reps.

    I definitely need to work on my rope climb technique. I woke up this moringing with bruises all over my thighs that hurt really bad and almost thought someone had beaten me up during the night until I remembered the rope climb. At least it takes away from my screaming shoulders and arms. haha

  3. SaltyHat says:

    Another one for the Faces of CrossFitDC book! Also, mad props to Sara, Sebastian, and Andrew for attacking the rope climbs! We’re a class of beasts I tell you.

    Worked with 65kg for the push press workout and logged reps of 14, 12, 11, & 11 – ran out of time for a 5th set. Only did 1 rope ascent per push press set, but was able to do all 4 climbs as arm-only.

    As for the monkey antics, all I can tell you is that Sara challenged me, but Lionel inspired me…

  4. edgy reggie says:

    Coach forgot to mention “Cindy” as the warm-up. 🙂

    Strict press: I worked up to 55kg x 2 which meant that my push presses would be at 50kg.

    Push press: As mentioned above, I used 50 kg and performed four sets of ten reps each.

    Pull-ups: I did four sets of kipping pull-ups with the following rep progression: 7, 7, 8, 5. Rope climb is on my “goat” list. 🙂

    Post-class: I did 20 GHD sit-ups and worked on my double-unders (thanks to Coach and Sara for the suggestions). I also did more stretching.

    I didn’t work on my front squats yesterday (July 14), but I will work on those either Friday (July 16) or Saturday (July 17).

    “Not too bad for an old man.” -CFDC’s own ODB

  5. edgy reggie says:

    Henry still makes the best faces in my opinion. 🙂