March 30, 2011
April 1, 2011
The Hitchhikers Guide to CrossFit DC (Otherwise Known as “The Galaxy”)

Ours is an infinite universe of powerlifts, Olympic lifts, gymnastics, plyometrics, running, rowing, core muscles, leg muscles, lungs, central nervous systems, balance, agility, endurance, power, strength… – suffice it to say, the length of the list is incomprehensible and therefore meaningless. But we are going to celebrate it anyway.

Thursday nights celebration was another 3-parter, again kicking off with some skill work.

Part 1 – Skill Work: 10 min of Handstand Holds (10 Hollow Rocks Penalty)

Using a wall as assistance, hold a handstand for as long as you can. Perform 10 hollow rocks each time you come down during 10min time frame.

Getting into the Handstand – I’ve borrowed this instructional from one of Jim Bathurst’s tutorials before, but I liked it so much that I am going to use it again:
“To start training for the handstand, get yourself a wall. You’ll be kicking up against the wall to get use to the handstand position. So put your hands down about a foot away from the wall and get your legs into the position shown below. It looks similar to a sprinter getting ready for the start of a race.”
“Now what you’re going to do is take the leg that is straight and kick it up, heel first. Make sure to keep it straight, as this will generate more energy to lift your body up.”
“As your kicking leg goes up and over your head, the other leg that was bent should come up to join the kicking leg as both legs reach the wall. Try to do this so that your feet come to REST on the wall, not slam into it. This will start to teach you the right amount of force you need to kick up into a free standing handstand without kicking over.”

Now – Hold!

And just for a frame of reference, Jim recently underwent a 1-on-1 tutorial with instructor Lin Junming at the Philadelphia School of Circus Arts, who relayed to Jim that the amount of time that one was expected to hold…(a) two handed handstand against the wall” was 10-15 minutes.

Part 2 – Strength Work: Partner KB Ladder

Alternating between partners, perform a 1 to 10 to 1 ladder of KB swings (i.e., P1 does 1 swings, then P2 does 1 swings, then P2 does 2 swings, and so on). All for time.

Part 3 – Conditioning: 750m Row for Time

Tom discussed rowing technique briefly before everyone set off, but it’s definitely a subject that’s worth a more in depth look – check back tomorrow for a short write-up and tutorial on rowing technique. Trust me, it’ll be worth it. You’ll row faster (and who doesn’t want to get off the d@mned rower ASAP), but in workouts where rowing is intermixed with alternate exercises, you’ll also conserve energy while still putting in a solid effort.

Part 4 – Recovery: Stretch, Roll, Eat, Sleep

Never, ever to be underestimated (or left unaccomplished). And what luck! April 11-17 marks DC’s annual recurring Spa Week. Be sure to take advantage of some of the great deals and try out some new recovery techniques.

Great work everyone. Looks like some nicer weather is on the way, so get ready to enjoy it. Also, best of luck to anyone running the Cherry Blossom 10-Miler this Sunday (Erica and Amelia are in, any one else participating?)



  1. Maiko D. says:

    Salty, I demand a full book called The Hitchhiker’s Guide to Crossfit DC.

    Looking forward to the rowing write-up. I finally started rowing again (4x250m at a gentle pace so far) and could use some tips since I’m basically starting from scratch.

    Good luck to the ladies (and anyone else) doing the Cherry Blossom 10 miler!

    Completely off topic – is it A-S-A-P or “a-sap” ? I’ve been saying “a-sap” but I guess that’s a military thing?

  2. Sara says:

    Sounds like I missed a good one. Since I didn’t make it out of work until 6:30 I showed up about 15 min before class ended. I decided to take on the Games Open WOD #2. I got 7 rounds + 9 deads + 12 Push-ups and 7 box jumps. The limiting factor for me was fatigue on the push-ups and that I have inefficient box jumps (plus I have to step down). I had fun and did great for me 🙂

    @Maiko – technically it is A-S-A-P but many say a-sap.

  3. SaltyHat says:

    a full book hmmm? a sort of, intra-DC guide for fitness-enthusiasts who were displaced after their own crummy gym was destroyed to make way for the next DC-blanketing globo gym? you could be on to something Maiko…