August 26, 2010
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August 30, 2010

Kick it up, Throw it up, Pick it up, Push it up

Last Thursday, Tom hinted that CFDC would be seeing more skill work showing up in class in the recent future. Sunday’s class saw that he was true to form. After a quick warm-up of squats, hollow-rocks, & hyper extensions, the class got to work on handstand holds.

Handstands are definitely a position that take getting use to. In the meantime though, check out these helpful tips for kicking up into the handstand from our own near&dear Jim Bathurst at
“To start training for the handstand, get yourself a wall. You’ll be kicking up against the wall to get use to the handstand position. So put your hands down about a foot away from the wall and get your legs into the position shown below. It looks similar to a sprinter getting ready for the start of a race.”
“Now what you’re going to do is take the leg that is straight and kick it up, heel first. Make sure to keep it straight, as this will generate more energy to lift your body up.”
“As your kicking leg goes up and over your head, the other leg that was bent should come up to join the kicking leg as both legs reach the wall. Try to do this so that your feet come to REST on the wall, not slam into it. This will start to teach you the right amount of force you need to kick up into a free standing handstand without kicking over.” For more on the handstand, check out Jim’s extremely in-depth handstand article reviewing set-up & positioning for the entire movement.

: 3x3x3x1x1x1 Jerks
This was a great follow-up to last Tuesday night’s Cleans.

A lot of good effort was put forth by everyone in attendance. As with everything we do, however, there’s still plenty of room for improvement; be sure to check out Mike Choi’s Points of Review for the Jerk.

MetCon: For Time = Body-weight DL/Push-up; 15/30, 12/24, 9/18, 6/12, 3/6
The MetCon was run in two rounds. I’m no Gallup-polester, but the common sentiment seemed to be that the DL’s were tough, but the push-ups were murder.

MetCon results are on the board, but final Jerk weights missed getting recorded, so post them to comments along with your sentiments on the MetCon.



  1. SaltyHat says:

    Nice to have Sofia back for a class – good luck with school.

    And it was a good class, one in which I definitely learned a few things: I can now do a one-handed handstand (as long as a wall is still involved); Jerks are one movement for which VFF don’t work so well; & my push-up form is still rather lacking. Still though, I like the recent integration of various skill work & after-class stretching. More please.

  2. SaltyHat says:

    Oh Yeah – there’s something posted on FB, but just to make sure the word gets out, who’s up for a little after-class get together this coming Thursday (Sept. 2nd)?? I’m thinking some place close with food and drink. The suggestions that were thrown out on FB so far are:
    Banana Leaves, Adams Mill Bar & Grill (nice, big patio), and Black Squirrel. If you like one of those, or have a better one, throw it out there.

  3. Maiko D. says:

    Yikes…can’t say I feel bad about missing all the push-ups yesterday!!! I did my share of carrying somewhat heavy furniture for the apartment tho. What’s the deal with Five Fingers and jerks? Do they make you trip?

    No suggestions for other post-workout get together locations since I rarely do late night dining/drinking, but I’m sure I’ll be craving a big patio with some fresh air after class! And slightly off-topic, but I could use a place to get some drinks solo after work. Any safe suggestions? Just hotel bars?

  4. SBV says:

    Yesterday’s workout left me absolutely wrecked. First of all, my arms felt horrible after the split jerks. My wrists and shoulders are so tight that it puts an undue strain on the rest of my arms when I spend extended periods of time in the “rack” position. Second, those push-ups were demoralizing. I devote so much time to complex CrossFit movements, yet I can’t do something as simple as 30 straight push-ups. In any event, it was an awesome class, and I’ll be taking a much needed day-off today.

  5. Steph says:

    @Salty, congrats on the one-handed handstand! Didn’t even know you were working on those, but awesome nonetheless.

    @Maiko, as for drinks solo after work, were you thinking of places closer to work or closer to home? And since when did you start drinking solo after work? Last time I checked, you didn’t drink much, if at all!

    As for suggestions, I don’t have any for g-town because let’s face it, it’s a tourist trap and most places suck. Closer to home, maybe try Tonic, they have a pretty good happy hour. Napoleon on Columbia Rd. in Adams Morgan has outdoor tables great for people-watching and you can sit and sip wine for hours and no one will bother you. Cashion’s has a good bar and is also solo-female-friendly. I’m not a beer drinker but Chris likes Black Squirrel for their selection. In Dupont, Urbana has a great bar with interesting drinks. Hope that helps!

    @Sebastian, if you need your shoulders worked on without shelling out tons of money, the guys at Meridian Reflexology in the Shops at Georgetown Park will make them feel 100 times better in half an hour for $25. Chris was feeling really tight this weekend so he got his shoulders worked on by these guys and thought it was awesome. Absolutely no ambiance to the place though so don’t expect a fancy spa.

  6. Tom Brose says:

    I knew the pushups would be the killer on that Wod, especially after the jerks. Sebastian, as much as they may have demoralized you, your effort on the pushups was commendable. EVERY rep was good, which is a lot more beneficial than spazzing through to get a better time.

    As for Thursday night, do we want something in immediate walking distance, and do people plan to gussy up or go in just dry clothes. I’ll make my suggestions based on that info.

  7. Maiko D. says:

    Thanks Steph!!!! Very helpful as always 🙂 I rarely drink these days but I had a hankering for getting a quick drink after work, preferably far far away from Georgetown!

    Gussy up? Isn’t wearing regular, casual clothes considered gussying up in CF? I just plan on wearing whatever is light enough to carry to & from work. I don’t mind going beyond the immediate walking area so long as there’s some kind of public transportation available. Don’t think my response was terribly helpful but there you have it!

  8. SaltyHat says:

    I vote for dry clothes and walking distance since we’re shooting for after class this time around. besides, I don’t gussy-up very well; takes way too long.

    and is spazzing for time during a workout much worse than just spazzing during a workout?

  9. Steph says:

    I say no dressing up and walking distance. At this rate, it might be just us 4. And if it’s just us 4, I vote for Banana Leaves.

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  11. Sara says:

    Not yet sure if I will be there Thursday but if I am around, I am in. I don’t have a vote cause I don’t know the area that well. so where ever is fine with me.

  12. Maiko D. says:

    What if Hurricane Earl ends up hitting DC? I heard it would happen around Thursday, if it hits us at all.

  13. Steph says:

    Thursday still looks pretty good on Weather Underground…and what’s a little rain and wind 🙂

  14. Maiko D. says:

    Girl, ain’t no one talking about pizza here! Shoo!

  15. Tom Brose says:

    Mmmmm Pizza…oh, sorry.

  16. SaltyHat says:

    find my best pizza!? I wasn’t aware that I lost it!?! Dammit all, something else I have to look after – and no veggie pizzas aloud, so back off there herbivores!

  17. Maiko D. says:

    I lost my best pizza when I moved away from Lost Dog cafe. Oh the heartache!