March 23, 2011
March 25, 2011
All Brawn, No Met-Con

A CrossFit DC class without a met-con? Hell has not frozen over, and the sky is not falling. But don’t get used to it, as it doesn’t (and won’t) happen often. Class started off with some nice deep stretching before moving into the first stage of class: Perfection!

Part 1: 50 Perfect Squats

Despite the trite saying, practice does NOT make perfect. Only perfect practice makes perfect. In light of this, class started off in groups of 2 to 4 people performing 50 “Perfect” squats (broken up however you feel is best).

Perfect = initiating with the hips, shoulders pulled back & down and neutral spine (i.e., lower lumbar arch maintained – hands up in the air to assist in these two requirements if need be), depth to slightly below parallel, knees tracking the toes, and knees driven out on the drive up to standing (being sure that the hips are fully under the torso at standing).

Part 2: 6 x 3 Strict Pull-Ups & 6 x AMRAP Dips
Pull-Up Variations: Negatives, Strict, & Weighted (add weight each set if possible)

Dip Variation: Bench Dips, Bar Dips, & Ring Dips (opt for the hardest version for which you can complete at least three reps)

Part 3: Hard Core
At your own pace, perform five back-to-back-to-back cycles of 10 Hollow Rocks, 10 V-Ups (or V-Sits), & 10 Pike Extensions, with 1 min rest in between each.

Sometimes it really pays off to slow things down a bit on concentrate on your movements. Rest up, and we’ll see everyone on Sunday.

Congratulations Steve on finishing out your first punch card!


  1. Steph says:

    Who’s that in the pull-up picture?

  2. Sara says:

    I believe that is Dan in the pull-up picture.

    I did strict pullups and added 10lbs for my last set. I was only able to get 2 pullups with the extra weight.

    I did ring dips and got 4-5 on each set except the first where I got 8 and last I got 2.

    My abs are a bit sore today after the 5 rounds of the 3 core exercises.