July 21, 2010
July 26, 2010

Class began with a warmup circuit of squats, light swings, and ring pushups. This gave us the opportunity to work in something new in the course of the warmup, but still get the body prepared safely. After several rounds, we introduced a few harder variations on the rings.
Here you can see the basic ring pushup done at two levels of difficulty. Laura has her feet on the floor, and while she still has the stability issue of the rings, is not loading the movement as heavy. Behind her, Brendan has his feet on the box (at ring level), loading the movement more.
In this pic, Julia tries one of the harder options. As she extends one arm in front, her core is working hard to keep her posture.

Finally, we see Chris working a fly movement. This is a strong combination of core and upper body strength.

Saw better form out of everyone. Remember, just because most people do this poorly, it is a technical lift. Position on the bench, with chest lifted, upper back flexed hard, and feet pressing into the floor is key to a good lift.

Finished with a team 12 minute AMRAP



  1. SaltyHat says:

    Wish we had a picture of Julia morphing into a kipping machine on her third round of the metcon – absolutely awesome to see. Congrats Julia.
    Also, some serious props to Dian and Laura tackling the metcon with a two person team – being one short amost always equates to more work, and they are both to be commended for pushing themselves.

    The bench remains one of my weaknesses, and after hitting regularly for a few months, I have been slack and it showed last night. Tapped out at 225, and then pushed 185 for 10/11 reps for a burnout. Not sure how many rounds of the metcon we made it through, but my box jumps just about feel 100% again. Time to bust out the vest soon…

  2. Dan Samarov says:

    Bench felt pretty decent. 5 x 225 felt smooth. Went up to 245, felt fine for the first 3, 4th rep brought the bar too low on my chest and couldn’t get it up on my own.
    Got 18/19 on 185.

    Metcon was vomitous, box jumps feel much faster but don’t suck any less. We had Sarah attacking the 24” box and Brendan was flying through the sets. Great job everyone!

  3. SBV says:

    It felt like a bad dream. The gym was hot; all the guys were staring at me; and I felt out of place.

    And then she appeared: Gretchen Kittelberger. At five feet tall with pretty green eyes, she was the perfect combination of strength, flexibility, and pure beauty. She said, “you must be Sebastian, right?” Speechless, all I could do was smile and nod my head. She told me that I was the only one participating in the 6.15 class and, as a result, I would get a de facto private session. I blushed.

    To make a long story short, it was an awesome session. She taught me to overhead squat (something at which Tom has failed miserably). Come to think of it, her and Tom and a similar coaching style, except she’s beautiful, young, vibrant, flexible, loveable, and downright amazing. He’s just an old, stiff vegetarian.

    Anways, I’m representing for CrossFit DC down here in Charlottesville for a few weeks. I’ll see you guys soon — that is, unless Gretchen asks me to stay longer . . .

  4. SaltyHat says:

    Way to go Sebastian; represent us well! While you’re there, try to pick up on some of Gretchen’s stretching techniques – her flexibility is a strong asset in her overall performance.

  5. Tom Brose says:

    Hmmm, I think i have access to Mary Catherines phone number, may have to have her “check up” on Sebastian.

    Have fun down there, we’ll see you soon.

  6. SBV says:


    187# Clean & Jerk today at CrossFit Charlottesville. It was the most I’ve ever cleaned, and (by far) the most I’ve ever taken overhead. And, the best part — it went up without much of a problem.

  7. Tom Brose says:

    Nice work Sebastian. You have 200 in you for sure. We’ll be getting yo on the platform for a USAW meet soon enough!