August 22, 2010
August 26, 2010

Get Fit

It was great to have Josh Courage join CFDC last night during his waning hours in DC. For those of you who don’t know Josh, he is a long time athlete and self-described fitness geek (minor-league baseball, marathons, ultra-marathons, triathlons, BJJ, cycling, and, of course, CrossFit) and has been training in the DC-area for over 5 years now. Josh has been an active and familiar face around the Balance gym but will soon be departing for California. Check out Josh’s website to keep track of him, and while you’re there, be sure to check out the CFDC work-out/write-up he did during his CrossFit Community Week. And if you see him before he leaves, wish him the best of luck in the next leg of his continuing fitness journey out in Cali.

Onto the evening’s programming:
Strength: 15 x 2 power cleans
In groups of 3 to 5 people, find a heavy but comfortable working weight and then work in rotation with each person doing 2 cleans until everyone in the group has done 15 rounds.

A lot of great work with such a big group. Be sure to check out Mike Choi’s Points of Review for the Clean – all of these points are extremely helpful, especially during an extended power-clean session like last night, where proper form will allow for better movement over a longer period of time.

MetCon: 7 Min Amrap of 15 Push-ups, 30 Mtn. Climbers/leg (60 total), & 15 Jumping Jacks

Great work everyone. Post loads used for the power cleans and rounds completed for the MetCon to comments. Also, if you have any questions/queries about the cleans, the comments are a great place to seek some answers. See everyone Thursday.



  1. Maiko D. says:

    I didn’t get a chance to wish Josh luck with his move yesterday so I’m hoping he reads the blog 🙂 Have a great time in Cali Josh! Can’t wait to see what kind of roadside workouts you come up with!!!

    Strength – 15×2 Power Cleans

    I teamed up with Dawn. The first two sets were at ~75#, then we bumped the weight up to ~85# because ~75 was too light. After the 15 sets were done we both felt that we could have gone up to at least 90#.

    Conditioning – Pissing my shoulders off

    I got 3 full rounds + 15 push-ups before time ran out. Between the push-ups & the mt. climbers my shoulders were beat, but this morning it’s my hips that are giving me grief. Oh, and I don’t think I ever loved jumping jacks as much as I did last night.

    Very fun class last night! I’m happy I didn’t go straight home like I originally planned 🙂

    PS – if anyone is shopping around for some rings I have a discount code for a site called X-fit Equipment. I got my rings from here and didn’t have any problems. According to the email they sent, use the code “subscriber” at check-out for a 15% discount. It expires Sept. 1st.

  2. Maiko D. says:

    Sorry, one more thing and I’ll shut up. Has anyone heard of J Fit Kettlebells before? Are they any good?

  3. ppetersan says:

    Great class. I did cleans with 120lb. Should have gone heavier, but did have some wrist trouble (I injured it a few weeks ago). Does anyone recommend wrapping for oly lifts? If so, any suggestions/advice regarding wrapping v brace? I got through five full rounds of the metcon and completed the pushups on the 6th.

  4. Tom Brose says:

    Glad people enjoyed class. It was an honor to have Josh join us, he is an incredible athlete, trainer, and overall good guy.

    Maiko, I have not heard of those bells. Send me a link and I’ll check em out. You and Dawn should have gone with 95 (and are more than capable of going up from there). Still a little rushed off the floor though, we can smooth that out.

    Peter, there are some wraps that work, I would not go with a brace. More importantly, we will work more on stretching out the wrists and preparing them better in the future. Also, correct bar positioning in the catch (and/or Front Squat). Keeping the bar high and across the delts, with hands outside will take a lot of pressure of the wrists. It isn’t that comfortable in the beginning, but is essential to cleaning safely.

  5. Josh Courage says:

    Cleans – 100kg for 10 rounds, 105kg for 4, 110kg for last round

    MetCon – 6 rounds plus 15 push ups and 18 mtn. climbers/leg

    Had a great time with everyone, sorry I was a bit antisocial and did not wander around talking with more people like I usually do. I have made a great deal of friends over the many years training in DC and a large chunk of those are members of CrossFit DC. These speaks greatly of the personality Tom brings to classes, and the awesome community that has been building around him. To Tom and the whole CrossFit DC crew, thanks so much, keep up the damn good work!

    If any of you find your way to the San Francisco area, you better believe you have a place to workout!!

    If you get a chance, please follow my site/blog and stay in touch!

    Maiko – so sorry to not have said bye, my girl and I will make our crazy roadside workouts especially entertaining for you.

    Thanks again,

    Josh Courage