December 10, 2010
December 15, 2010
Heads Up!

If you thought breathing was important to Thursday night’s class, you shoulda stuck around for Sunday! After a lengthy warm-up emphasizing flexibility and Mobility, Sunday’s class embarked on a lengthy strength portion centered around the Snatch.

Snatch Balance: 3, 2, 2, 1, 1
Overhead Squat: 2, 2, 1, 1
Snatch: 1, 1, 1

Then it was time for a small birthday tribute to Tom A, who had his 47 birthday on Sunday!

a burpee to grow on is never a bad thing…

Congratulations are also in order for Reggie and Tom A. who competed in ADFPF’s recent powerlifting competition in Towson, MD on Saturday, and took First and Second place, respectively, in their age group. Awesome work guys!

Scores for the birthday-met-con made it on to the board, but weights for the strength portion of class did not, so post to comments. Also, feel free to post questions about snatch balance, OHS, and the full Olympic Snatch movement to comments, but be sure to check out our review of Snatch-based skill-transfer-exercises from Nov. 14th!



  1. Maiko D. says:

    Congrats Tom & Reggie!!! 😀

  2. ppetersan says:

    Congrats to Tom and Reggie! Great job guys.

  3. SBV says:

    1. Congratulations to Reggie and Tom for representing CrossFit DC at the local powerlifting meet. Both guys put up some ridiculous numbers.

    2. Don’t overhead squat after doing 150 push-ups the day before. My chest and shoulders were incredibly tight and I couldn’t get them into position for overhead squats.

    3. Don’t do 47 push-ups (and 48 burpees) after doing 150 push-ups the day before. After about 30 reps, my triceps began to cramp anytime they were in the locked-out position. It was extremely painful and wasn’t fun.

    4. Don’t neglect weaknesses. If you struggle with a particular movement (such as ANY pressing movement, like me), don’t expect it to improve without dedicating more time towards it. I need some remedial pressing help ASAP!

    5. Don’t forget to do a little extra running every now and then. We don’t do a ton of running in class, so it’s important (in my opinion) to supplement. I tried running a 5K last weekend and almost died. If an effort to prevent that from happening again, I’m incorporating an additional day of running into my schedule.

    6. Don’t be so negative, like me.

  4. Sara says:

    Congrats again to Tom and Reggie.

    Welcome to our newcomers which I am not going to list simply cause I don’t want to spell names incorrectly. I hope to see you back again soon, and get to know you better.

    Great work to all and I want to give a shout out to Chris W, Julia, and Myra. As always it was great working with you guys.

    I got up to 95lbs on the snatch balance. I always have to make very small jumps with these and often take multiple attempts. I don’t seem to have too much trouble with the dropping part but I go soft at the bottom. Sometimes the going soft is in the shoulders and others it is in the core. Yesterday seemed to be mostly shoulders. Got to work on that.

    I got 125 for OHS. This was good but I think I could have done more I just ran out of time and sets.

    I snatched 75 (way too light) and 95 fairly easy. I attempted 105 and had a good pull but didn’t turn it over (this is psychological. I am scared to go ground directly overhead for some reason.) Mike Choi even told me once I had my eyes closed on a snatch.

    By the time the Metcon came my shoulders were shot. They are pretty sore today too.

  5. Sara says:

    Ok so stopping short on the 105 probably isn’t all psychological but that definitely is a factor.

  6. Julia says:

    Oh my goodness. Thank you so much to Sara and Chris for taking the time to walk me through things. Thank you, Myra, for being so patient. I think I spent the entire first 45 minutes in a head-to-toe state of confusion. Does the bar go in front or behind? Which direction is it supposed to go? Which direction am I supposed to go? What do I do with it now that it’s over my head? If it doesn’t make it over my head, should I dump it in front or behind? What if I do both at the same time?

    All joking aside – it turned out to be a solid workout for me, once I got my head in the right place. Liked the metcon a lot. A really fun morning all around. Thanks all! And congrats Tom and Reggie, and happy birthday!

  7. Sara says:

    @ Julia – I was literally laughing out loud when I read your post. You are funny.

  8. Tom Brose says:

    Great work everyone! Tom A. and Reggie continue to represent, on a birthday weekend no less. Of course that would be celebrated.

    Sebastian, attacking your weakness is the way to improve. You are pushing on both ends of the envelope, hitting failure in some things, and PRing lots of others.

    Sara, its psychological as well as practice. Its a skill movement that needs repeating. Its not a strength thing.

    Julia, you didn’t look half that confused. Good adjustments on the OHS.

  9. edgy reggie says:

    Thanks everyone. Without the excellent coaching and the wonderful support of the CrossFit DC crew, none of my achievements in 2010 would have been possible.

    But it is (past) time for some of you to step up to the plate and compete (that is, if you want to). 🙂

    Having said that, I felt pretty good coming into CrossFit DC Sunday morning. It may be the high that I had from the previous day, or it may have been the breakfast that I had before coming to class. 🙂

    Snatch balance: I am improving on these as I am able to get under the bar faster. There is still room for improvement, but I have come a long way. 🙂 Weight progression: 40 kg, 45 kg, 50 kg, 52.5 kg. Overall, I felt good.

    Overhead squats (OHS): I felt good with these as well. I set a new PR at 75 kg. Weight progression: 52.5 kg, 60 kg, 70 kg, 80 kg (failed), 75 kg.

    Snatch: I decided to keep this “light.” My snatches are in need of continuous improvement; nevertheless, I felt good on these. Weight progression: 40 kg, 50 kg, 60 kg.

    Met-con: I decided to do all forty-eight burpees first. I’m glad that I did. 🙂 After the burpees, I completed the squats, push-ups (with my hands off the floor in the “down” position), and sit-ups.

    Post-class: Yoga with Winnie [what else? :-)]. In that class, we did a lot of hip and shoulder stretching. For those of you with tight shoulders, tight hips, inflexible ankles, and sore knees, now would be a good time to take Winnie’s class. At least try it for a month (if you have the time and resources to do so).

    Special thanks goes out to my “brother-from-another-mother,” Tom A., for talking me into doing the bench press competition on Saturday (11 December). Had I declined, we would have different placings. 🙂 Hope that your birthday was a good one, bro! 🙂

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