October 21, 2010
October 26, 2010
It Weights

And so was Tom: waiting to use everybody’s max pull-up numbers from last Sunday’s workout against them.

For the strength portion, Sunday’s class was challenged to hit a 3 rep max strict press within 5 sets while also working in some structured pull-up work; the catch was that your max pull-up numbers from last Tuesday dictated the manner in which you had to perform the pulls-up in between strict press sets:

So, if you got:
– no pull-ups on Tuesday, you did max ring rows on Sunday;
– less than 10 pull-ups, you attempted max strict pull-ups;
– 11-15 pull-ups, you practiced kipping pull-ups;
– 15-20, you did strict pull-ups with an addl’ 20% body weight;
– 20-30, strict pull-ups with 1/3 body weight;
– over 30, strict pull-ups with 1/2 body weight.

After that, it was time for a team-oriented Met-Con. In teams of 3, complete AMRAP in 15min of the following exercises:
-300m Row
-15 KB Swings
-15 Box Jumps
-20 Dbl Unders

Great work by all. Be sure to check out the CrossFit DC FB group for a recap on the latest installment of the Guerrilla WOD. Also, if you opted on participating in the CFDC Nutritional Challenge, be on the look out for your personalized nutrition suggestions this week. We will pair these with an optional body-fat test and some base-line workouts to use as before and after comparisons (as well as to have on file for the long run). Hope everyone enjoyed the great weather post-class!



  1. Tom Brose says:

    Good work, while everyone seemed a little quiet yesterday, the strength work had some strong efforts.

    Congrats to Sebastian for getting his first muscle up after class.

  2. SBV says:

    110# x 1 x 3
    121# x 1 x 3
    127# x 3 x 3

    Completed 6-8 strict (unweighted) pull-ups between sets.

    Team METCON: Completed 3 rounds plus box jumps and double-unders. Perfect mix of exercises for me.

    Post-WOD: Muscle-up and rope climb practice with Mark and Sara. Finally got one!

  3. edgy reggie says:

    All-in-all, it was a good day…

    Strict press: I did 30kg x 3 as a warm-up; then I did the following progression: 40kg x 3, 50kg x 3, 55kg x 3, 57.5kg x 3, and 60kg x 3. I felt pretty strong throughout.

    Max strict pull-ups: I did six sets of 10, 8, 5, 4, 5, and 5 reps respectively. Coach gave me some good advice about “looking up” in order to get my sternum to the bar.

    Even though I knew that I could do more pull-ups if I used the “V” portion of the bar, I resisted the temptation and placed my hands wide.

    Met-con: I completed three rounds. I used the 32kg (2 pood/70.4#) kettlebell for the swings, the 22″ box for the jumps, and did 60 skips.

    Surprisingly, my shoulders did not feel as fatigued after class as I thought they would be with the strength workout. 🙂 However, my traps and lats were “talking” to me. 🙂

    Post-class: Iyengar yoga with Winnie. There was lots of shoulder stretching and various inversions with this particular session. Highly recommended if you have the time.

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

  4. SaltyHat says:

    Nice work Sebastian! That’s really awesome – sorry I wasn’t around to see it.

    Worked up to 160# for the strict press. Nice thing was my back wasn’t bowing too badly. For the pull-ups, I hit 80# successfully, but failed twice at 90# – I just couldn’t seem to get my chin over the bar. 3 complete rds for the met-con (one with 100 single skips, the other two with rx’d dlb-unders).

    Thinking about starting a “remedial dbl-unders group” to work on double unders after every class, cuz I sure need work on them. Lemme know if anyone else is interested.