December 15, 2010
December 20, 2010
Short and (Not So) Sweet

After Tuesday’s team-oriented workout, things were strictly solo Thursday night, with a short but intense workout. Warm-up involved a rotating scheme of rowing mixed with squats, push-ups, and individual stretching. This was followed by 3 sets of 2 rep Deadlifts, working up to a moderate weight.

WOD: 5 x 7 DLs & 7 Burpees

Closer was AMRAP knees-to-elbows.

As always, great work all around – times are on the board, so add weights used to comments. Now go have some fun in the snow (or what’s left of it anyway).



  1. Steph says:

    I was so pumped to be back and I’m determined to come regularly now that the hip is getting better!

    Even though I couldn’t do deadlifts and had to modify the burpees, I loved the feeling of sucking for air, being out of breath and my heart racing. How I’ve missed that! So, I did 5 rounds of 7 front squats @ 60lbs (1st 2 rounds but then dropped to 50) and 7 modified burpees (replaced jump and clapping with a box step-up).

    I immediately felt sore in my thighs and butt last night but surprisingly feel better today. We’ll see how tomorrow is, usually the 2nd day after is the worst.

    It was so great to see all the familiar faces and meet some new people. I will be back people! 😀

  2. ppetersan says:

    So glad to have you back, Steph!

    I thought the workout last night was great. I am gaining confidence in deadlifts again. I used 205 as my working weight. All rounds were unbroken except the final one – so maybe I should have gone heavier. I am sore b/w my shoulder blades and in my hamstrings – I think that means I was doing them right.

    Finished off with three rounds of max knees to elbows. Numbers were: 23, 16, 19

  3. Tom Brose says:

    Great to have you back in class Steph!

  4. edgy reggie says:

    Sorry that I missed it (especially a deadlift workout). I was running errands, and I missed my “window of opportunity” to leave and make it to CrossFit DC on-time.

    I managed to make it yoga; so, all was not lost. 🙂

    See you this Sunday!

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

  5. SBV says:

    Ethan, Tom, and I used 110kg (242#) for deadlifts. We engaged in some intense scissors/rock/paper before the workout to determine order. I went last, and enjoyed watching the two of them crash-and-burn on about the third round. It actually left my stomach feeling uneasy because I knew it was about to happen to me. I stormed through the first three rounds unbroken, but had to break up the deadlifts on the last two rounds. And the last set of burpees was just ugly.

    I was inspired by Peter’s amazing display of knees-to-elbows — he looked weightless on the bar. I was able to bang out three sets of 15, but I was burning a ton of energy compared to others with more efficient movement.

    Friday was a skill and mobility day: handstand push-ups, double-unders, and false-grip ring rows. Five weeks until Charlottesville!

  6. Sara says:

    @Steph – It was great to have you back and look forward to you being back in class regularly.

    @Peter – Sore in the hammies and lats – that sounds about right. Nice work

    I took this one a bit slow since my back has been sore and yesterday I wasn’t sure if it was sore from treatment or something else. I used 80kg (176lbs) for the deadlift and broke up the reps on every round (something I wouldn’t normally do but was being cautious. It was kind of weird that I flew threw the burpees.

    I only did 1 round of knees to elbows.

    On another note: I think it is confirmed today that the soreness was from a treatment cause my back is a little tight but feeling much better.