October 6, 2010
October 10, 2010
Death Rowed

After a few weeks of split heavy-lift/quick-met-con classes, Thursday’s class treated everyone to a longer Met-Con only workout. The workout was split into two parts with 3 minutes of prescribed rest in between each.

Part 1: Row 1k, Run 1k
Rest: 3 Min.
Part 2: 5x 10 KB Swings, 15 Sit-Ups
Score: total time it took to complete both parts of the workout.

After searing everyone’s lungs, things slowed down a bit with some Turkish Get Up Practice.

Enough with the workout, let’s talk about Spa Week!

DC Spa Week starts next Monday, October 11, and runs until Sunday, October 17. Honestly, most of businesses participating in DC’s Spa Week are somewhat prissy and frou-frou, but there is a hidden gem among them: Chaan Thai Yoga Massage.

If you’re not familiar with Thai Massage you should definitely check it out. Thai massage has been popular with athletes for years now because of it’s direct application to mobility, flexibility, and over-all energy. In a sentence, Thai massage offers acupressure or deep tissue type massage combined with the stretching and breathing of a yoga class. Unlike most table massages, at the end of a Thai massage you will feel loose, energized, and refreshed.

If you find that Chaan Thai is a bit too far of a hike for you, there is also a Thai Massage practitioner at Qi Spa in Georgetown by the name of Bee. His schedule is limited (Wed to Sat I think) and unfortunately Qi Spa is not participating in Spa Week, but it’s a little closer than Fairfax.

Hard work is great, but recovery is a vital part to improving your fitness levels, and should be just as important as more work, more weight, and faster times are. This is a great way to treat yourself and really help your body recover from the strain of intense workouts. If you have any questions, feel free to leave them in the comments section or shoot me an e-mail.



  1. SBV says:

    This comment has been removed by the author.

  2. SBV says:

    October 7, 2010: a date which will live in infamy. Tom Brose, the Godfather of CrossFit in the DC/Metro area, actually programmed some endurance work! Finally something to neutralize some of the strength monsters. I absolutely loved this workout.

    On a related note, I’m of the opinion that affiliates, in general, underprogram endurance work. It’s logistically difficult to program. But, in actuality, I think trainers are hesitant to program longer runs because they think members will want more bang for their buck. For example, some members may question why they are paying $18 to run a 5K that they could easily run on their own time. Unfortunately, this phenomenon often leads to CrossFitters really struggling with running, a truly functional aspect of fitness.

    Alright, that’s enough on that issue. I’m officially obsessed with CrossFit DC. Turkish Get-Ups were awesome yesterday. It was nice to be loose before doing them. I was able to switch my leg positioning around much better than usual. Now, it’s time for a 5K run . . .

  3. edgy reggie says:

    I have to admit that last night’s workout hit me like “Bam!” (i.e., a surprise). Which is to say: No warm-up, just a get-into-it-and-get-it-done type of workout.

    If anyone has not realized it yet, I’m a fan of the longer strength and shorter met-con workouts [i.e., the opposite of Sebastian’s rant, er…comments (j/k about the “rant” remark)]. Although, I won’t run away (pun intended) from an all-endurance workout because I recognize and realize that my endurance needs improvement. 🙂 Besides that, it was nice to have a change-of-pace (and another challenge) in the workout scheme. 🙂

    Having said that, I was quite pleased with my 3:38.5 1000m row (even though I was furiously working to get it under 3:30).

    Rest of met-con: For the run, I focused on keeping up with Ethan (in order to keep a decent pace). I used the 24kg kettlebell for the swings.

    Turkish get-ups: Always love to do these especially after my right knee got better mobility post-surgery. I used the 16kg kettlebell for sets one and two and the 20kg kettlebell for the final set.

    Post-class: I took a yoga class (no, it wasn’t with Winnie; her next class in Bethesda is on 10 October at 20:00). To quote “The Godfather of Soul,” James Brown, “I feel good!” 🙂

    @Salty: Thank you for the Thai massage link (Fairfax is not that far from where I currently live).

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

  4. SBV says:

    I wouldn’t mind a Thai massage from Salty. Who knew salty could be so sweet . . .

  5. SaltyHat says:

    just don’t forget the aroma-therapy candles this time, you know how upset that makes me.