May 25, 2011
May 30, 2011
Community Challenge!

Although it seemed like the rapture had possibly occurred 6 days late, in fact it was only a case of Balance cancelling their classes to hold a Memorial Day get-together down at Thomas Circle. As such, it seemed appropriate to take things down to the court for a rare grinder of a met-con. First, however, it seemed a few people had some tight/sore hamstrings that needed to be loosened up.

Warm-Up: 2 x 10m Inchworm; 10 Hollow Rocks; 10m Walking Straight Leg Hamstring Stretch; 10 Rolling Split Straddles; 10m Spider Crawl; & 10 Scorpions
Met-Con: 15min AMRAP of 5 Plank-2-Squats, 10 Pistols (5rt/5lf), & 20 DUs

Pistols were scaled to Bulgarian Split Squats, while Double Unders were scaled to 20 Mountain Climbers (10rt/10lf), 40 Single Skips, and 20 more Mountain Climbers.

Plank-2-Squats are quickly becoming a CFDC staple – remember though, hands come off the floor when you jump to the squat position, and chest should be up (so that the back remains arched rather than rounded over).

Finisher: 3 x 6 Turkish Get-Ups (3rt/3lf)

If you can remember, post rounds & scaling options you chose for the met-con, as well as weight you used for the Turkish Get-Ups.

Did you follow the blog comments from Tuesday’s class? Did you hear the challenge? Well, if you didn’t read the blog comments, and if you weren’t there last night, the following proclamation has been laid down:

If your pic goes up on the blog and you don’t post a comment, that’s 20 burpees for the entire class the next time you come in!!

We’ll give it some time (and a post dedicated to the theory), but suffice it to say: we are community, and Tom and I are doing our damndest to grow our community, but a community needs communication – certainly when we’re together, but just as importantly, when we’re apart. So sound off!



  1. Steph says:

    But of course, if your picture isn’t on the blog and you’d still like to comment, we’d like that very much as well!

    Great work by all who came to class! It was nice to see some people choosing weights that are challenging but still keeping good form during the Turkish get-ups! Remember, eyes always on the weight in your hand, the floor will be there. Well done everyone!

  2. Maiko D. says:

    You guys make me feel like the benevolent (ex)blogger 😛 Looks like you made sure almost everyone’s picture was posted today.

    I had a blast watching the court workout. Mark blazing through his last set of DUs in ~10secs was definitely the highlight!! And seeing Dian handle the DUs with ease after a year of doing CFDC made me wonder where I went wrong, hahah

  3. Sara says:

    Here’s my comment… Not that I generally dont comment but anyway…

    Great work on the TGUs by all the new folks and people that the movement was new too. I echo Steph’s comment about them.

    I scaled the metcon with the split Squats. I finished 8 rounds plus PTF and split squats. This was a good workout. I am glad I didn’t puke as a result of it mixed with the heat.

    On the TGUs I did 20lb DB, 25lb DB and 16kg KB

    On the

  4. Andraea says:

    I wasn’t getting the plank-2-squat til after a couple of rounds but once I did I enjoyed them. Definitely need to start learning double unders so I don’t have to the variation since I felt like that took forever. But great workout!

  5. Erica says:

    Class was great yesterday! My hamstrings were crazy tight (after my first 3x a week crosssfit run!) but I loved the AMRAP met-con. I think I finished 7 or 8 round exactly. Probably 7. Steph reminded me I have to keep my palms on the floor with all of my exercise. The hardest transition was from the 2nd round of 20 MCs to 5 Plank to Squat. My legs were dead. The turkish get-ups were much better this round. I started with a 10lber, then moved from 12.5 and 15lber. It was really amazing though watching Chris with the hubba bubba weights. One day…

  6. Dian says:

    Long time reader first time comment contributor. I have been remiss and I am deeply ashamed.

    I really enjoyed the workout. I missed a couple of classes so it felt good to get my butt moving and to see the great effort from everyone.

    I completed 7 rounds of the AMRAP. The plank-2-squats are frustrating for me. I just don’t get out of the plank position to the squat properly. I land as if I’m about to tip over. I’ll keep practicing. I was able to do DUs the entire workout and I had 1 round where they were unbroken. I have no idea where that came from. Either the rope was magic or the DU gods decided to give me a break. I felt better yesterday about the Turkish get-ups. I only used a 12.5 lb weight the entire time since I’m concerned about my form. They felt good. I might finally be getting it.

    Another great class and looking forward to seeing everyone on Sunday.

  7. SaltyHat says:

    Andraea & Dian: Welcome!

    Andraea: your plank-2-squat form looks great in the pic, just as required. And don’t worry, as Tom seems to have taken a liking to them, I’m sure you’ll be doing lots more in the near future.

    Dian: awesome, awesome work on those double unders – I am extremely jealous of how easy they’ve come to you! Also, nice work on the TGUs, very smooth and controlled.

    Erica: nice work on the TGU’s as well. These are great for your core and balance in maintaining that stable alignment, which will of course help out on your cycling form.

    Now, for some reason, I have a hankering for a grotesquely overly fruit-flavored piece of bubble-gum…

  8. Julia says:

    Hello from the other side of the world! Looking forward to seeing you all soon. Not sure if I’ll get in early enough Sunday a.m. to make it to class, but if I do, any change to this weekend’s schedule?

  9. SaltyHat says:

    Julia, glad you are enjoying yourself! Class will be at its regularly scheduled time this week, so if jetlag has you up, come on over.

  10. Mark Minukas says:

    Nice work everyone! Pistols were tough, but fun.

  11. Brendan says:

    Sorry for the Burbee’s!

  12. Maiko D. says:

    Burbee’s? Sounds like a restaurant. I’m thinking Burbee’s…