October 14, 2010
October 20, 2010

On the minute, rest for a minute, or rest for 3 minutes, didn’t matter where you turned, the minute was the ever-present governor of our little workout cave on Sunday.

After a lengthy, animalistic warm-up, the class was given roughly ten minutes to find an appropriate snatch weight (roughly 75-80% of your max snatch weight if you knew it) to be used for the strength portion of the days workout:

Strength: 5x 1st minute = 1 Power Snatch & 1 Hang-Power Snatch; 2nd minute = 3 seated box jumps & 1 depth jump; 3rd minute = rest. As Rxd, both snatches were to be attempted without putting the bar down in between; however, good form should always be the goal – if you need to put the bar down to maintain good form, then do so! For the box jumps, perform 3 box jumps starting from a seated position and jumping to a set height, followed by one depth jump – i.e., jump down from the box, and as soon as your toes hit the floor, explode straight up as high as you can.

Supplemental: Sit back and enjoy the return of the Steve O’ Show!

Finisher: 3x Max reps kipping pull-ups, along with 20 push-ups and 30 squats and 2 to 3 minutes of rest before the next round.

Post weights and box-height for the snatch/box-jump workout, as well as reps for the pull-ups to comments.

Nutritional Challenge

If you haven’t heard, CFDC is doing a little 30-day nutritional challenge (with a 60-day option) starting at the end of October and running up until Thanksgiving. If you’re interested in participating (and haven’t already said so), send an e-mail to crossfitdc@gmail.com and we’ll be sure to include you on the follow-up details. Follow-up e-mail is set to roll out tomorrow (Monday, October 18, 2010) so be sure to let-us know ASAP if you’re interested!



  1. Maiko D. says:

    Oh wow, an early morning entry! Or late night…

    For the Power Snatch & Seated Box Jumps I used 74/74/79/84+74/74 for the weights, failed on the last hang power snatch. Missed the part about not resetting the bar on the floor though. I’m dying to do full snatches & cleans instead of the power variations.

    For the max pull-ups I did 22/11/12. Matched my old PR without having done that many kipping pull-ups since setting it. I probably could have knocked out two more.

    Nice to see Steve O back!!!! Next up for their return: Steph? ;P

  2. Sara says:

    Even though we had time to warm up I struggled to find a good working weight that was not too light or too heavy for the power snatches and HPS. In looking back I probably should have stuck with 74lbs but it felt too light. I didn’t do the death jumps.

    I didn’t really attempt max pullups because I was listening to my body and ensuring I don’t hurt myself.

    I really like the seated box jumps.

    Welcome back Steve O

  3. Steph says:

    Haha, thanks Maiko! Trying to come back! Hip acted up a little this past weekend but I’m gonna try to make at least one class this week 🙂

  4. edgy reggie says:

    Yesterday’s workout was certainly different from Thursday’s (14 October) “killer” all-met-con workout. 🙂

    Power snatch/hang power snatch: I worked with Brendan, and we used 50kg for the first three sets and 52.5 kg for the last two sets. I probably could have used a little bit more weight, but I was concerned about compromising my form…so I didn’t.

    Seated box jump and depth jump: I used the 22″ box for the jumps. After hesitating on the first rep of the first set, I had no problem with the remaining reps on the other sets.

    Max pull-ups: This definitely was not my strongest effort, for I only eked out 10/10-ish/10-ish. Next time, I’ll use the bars on the court. 🙂

    Watching Steve O. scale the boxes with the bumper weights on top: Priceless! 🙂 Welcome back, Steve Oh-oh-oh-my-gosh! 🙂 Thanks for the music contribution as well.

    [Thanks also to DJ TB (a/k/a “Coach”) for the Eric B. and Rakim mix on Thursday. It did not go unnoticed by me. :-)]

    It was great to see Julia back as well. Come to think of it, it’s always great to see the entire CrossFit DC family. 🙂

    Post-class: Yoga with Winnie in Bethesda. Did lots of hip, back, and shoulder stretching last night. While it was sometimes torturous during class, I actually felt much better once class ended.

    Nutrition challenge: Here is a link that I posted on the CrossFit DC group’s Facebook page: http://www.truthaboutabs.com/drinking-alcohol-and-fat-loss.html.

    “Not too bad for an old man.” -CFDC’s own ODB…who is ready for another nutrition challenge.

  5. SaltyHat says:

    Nice to have Steve back in class! Worked with Steve and Dan for the Snatch/Box-Jump workout. Think we started at 65kg and worked up to 75kg? Not completely sure – I pretty much got distracted trying to keep track of Steve and his tower of power box-jumps.

    For the finisher, I hit pull-up reps of 40, 31, & 22. I believe that’s the first time I’ve cracked 40 pull-ups in a single go (of course, I still lagged behind Dan’s 44). Forearms were definitely on the sore side yesterday. Looking forward to tonights class.