June 27, 2011
June 30, 2011

Tuesday night marked Sebastian and Mary Catherine’s last “official” class with CFDC. Where are they moving to? Well, technically it’s only across the river to Arlington, but in reality, the two sides of the Potomac River seem 100’s of miles when dealing with traffic. As such, we bid them a fond farewell with one hell of a workout:

Everyone was given roughly ten minutes to find a working weight for OHS, with multiple people to a bar. Bars were first come, first serve during the workout however – i.e., first ones in the door got to hit the bars first. After that, it was just keep grinding away:


Sebastian and MC will definitely be missed. Fret not though, as they will be moving into an apartment literally across the street from our friends at Potomac CF and won’t be abandoned to the wilds of globo-gymdom. However, as a reminder of where they started, we had new CFDC t-shirts to unveil:

Awesome job by everyone pushing through what was definitely a long, tough workout. Don’t become strangers, MC and Sebastian!


Also,while your wishing Sebastian and MC well, don’t forget to offer congratulations to Sara on a great performance this past weekend at the “Lift Like A Girl” Olympic Meet at CrossFit Fairfax. Sara went for 3 for 3 on her Snatch (44, 47, & 50kg) and 2 for 3 on her Clean&Jerk (63, 66x, & 67kg) for a 117kg total.


Announcement/Sales Pitch

One of Balance’s own, trainer Mike McNiff (pictured above), who is an accomplished strong man competitor (and who, most of you may know, is currently working his way back from a disastrous double-knee blow out), has recently co-written a book focusing on the interaction of proprioception/kinesthetic awareness and a healthy, active body:


An Uncommon Approach to Building a Resilient Body
by Tim Anderson
Mike McNiff
© 2011 by Tim Anderson and Mike McNiff

The book is available for download in an electronic format for $7.00. You can click the picture above, or simply click HERE.

We recently discussed the interaction of warm-ups and proprioception/kinesthetic awareness. What exactly are proprioception and kinesthetic awareness? The two terms are often used interchangeably, but they actually mean two separate things. Proprioception is an inner sense (the central nervous system) while kinesthetic awareness is an external sense (the body in space and time). Yet, the two are inseparable, working together and impacting each other. Thus, a deficiency in one equals a deficiency in both.

Here’s an excerpt from the book (a few more are available at the link provided above):

“This book is about becoming bulletproof. I guess this is a good time to explain what I mean when I say bulletproof. I believe the body should be capable of doing anything without limitations. I believe we should be able to run, jump and play without sustaining nagging injuries or acquiring other “movement issues.” I believe the body is made to be powerful, durable and resilient. And, I believe when we are 70 years old, the body should still have all of these qualities. Simply put, in my mind being bulletproof means having a healthy body that allows us to enjoy life well into our golden years. It means having a body free from pain, restrictions and limitations…“

Have at it, and be sure to pass the word along.



  1. SaltyHat says:

    sorry guys and gals, late post today owing to a late morning followed by an uber-full midday followed by a crappy internet at my chosen afternoon work spot. I know, I know, excuses are like @$$holes…

    In any event, just wanted to say again what a great job everyone did pushing through that workout last night. I will sorely miss Sebastian and Mary Catherine – please, please don’t be strangers!

  2. Erica says:

    Thanks for killing us last night guys! That was fabulously awesome and my legs are loving it today. I was so impressed by the way everyone powered through and persisted during a grueling workout. During the 10 min “find your weight” time, I could only muster 50lbs (or maybe it was 40lbs) on the OHS, but when I saw the met-con plan, I bumped it down to just the bar (30 lbs). Lately, I feel like I haven’t been able to lift a lot of heavy weight which is partly due to exhaustion related to my tri training, and partly due to NOT wanting to be exhausted for my upcoming tri-training. So when I see people like Julia rocking at my speed with almost double my weight, I feel like I’m punking out…but regardless, I bet I’m sorer that her, haha. Ben and MC, out of sight, not out of mind. Drinks soon!

  3. Brendan says:

    Good Luck Sebastian & Mary Catherine, I’m sure you’ll do us proud at Potomac CF.

    Great workout, the last 800 meter run felt like a mile.

  4. Tom Brose says:

    Its been a real pleasure to have coached Sebastian and Mary Catherine. Its tough imagine now, but Sebastian was on the reserved side at first. He was so nervous at the idea of competing at Josh Courages event last year, but soon was PRing in Oly meets, spurring on his teammates at BWI, and competing in the Open. Its been fun to watch. Unfortunately, the only way I could reward his hard work was with a crippling workout on a steamy evening.

  5. Ethan says:

    One of the more challenging workouts for me. The last 800m run reminded me of the last “DC’s Most Primal” workout where my legs were gone.

  6. edgy reggie says:

    This was one of the most challenging workouts I have ever performed at CrossFit DC. Yesterday (29 June), I was doing a lot of “popping-and-locking” and “the robot” — not because I wanted (or needed) to breakdance but because that was the only way I could move for a while (yes, I was that sore). 🙂 Put this workout in the “sugar-honey-iced-tea!” category. 🙂

    I used 50 kg (110 lbs.) for the overhead squat (OHS). I had to break up the OHS in sets for the twenty-one-rep and the fifteen-rep rounds. Compared to everything else, they felt fine.

    Last night, I did some Olympic-lifting-related skill work at CrossFit Bethesda. As I write this comment, I am feeling much better.

    Maybe tonight’s class will be a “recovery” session? I won’t bet on it. 🙂

    Here are a few shout-outs (in no particular order):

    @Erica: Thank you for your help and encouragement on my last round of burpees, sit-ups, and (bodyweight) squats. I must say that you have “Ben-on-the brain” because your comments from the last two workouts have mentioned “Ben and MC” instead of “Sebastian and MC.” 🙂 [Check it out if you don’t believe me. :-)] Sorer? Really? 🙂 🙂 Again, thanks.

    @”Dan-imal” (Dan): Thank you also for helping me to get through the last part of a grueling workout (and for knowing when to push me and when to back off).

    @Salty (Chris): Thanks for running with me and for encouraging me on the last bit of the final 800 m run. At that point, I felt a little like Rocky Balboa. 🙂

    @Mary Catherine (MC): It has been a pleasure getting to know you as well as working out with you. Keep on keeping on at Potomac CrossFit (you and Sebastian are in good hands)! 🙂 See you at next year’s Lift Like a Girl Open [only if you want to do it…no pressure. :-)]. I’ll see you next week at one of your yoga classes in Arlington. Continue to keep Sebastian (and his ego) in check. 🙂

    @”C-Bass” (Sebastian): It was a pleasure working out with you and getting to know you as well. As Coach mentioned in his comment, I do remember when you were (somewhat) reserved in the beginning. Now look at you: Full of smack talk [hey, as long as you can back it up :-)] and lots of improvement. Good luck at Potomac CrossFit and keep working hard (and working smart) there. Maybe we’ll see you on an occasional Saturday for Olympic lifting.

    @Coach: Thanks for the beat-down…I think. 🙂

    @CrossFit DC: Thank you, guys and gals, for the “push.”

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

  7. edgy reggie says:

    One more…

    @Sarah: Welcome to CrossFit DC! I’m hoping that the workout (or the class) didn’t scare/intimidate you and that you will make many additional visits to CrossFit DC. You did a great job on your first workout. 🙂

  8. Erica says:

    Reggie, you are right with the Ben comment, however, I promise I was using it to refer to Sebastian whose name is also Ben 🙂 And what a rockstar you are going back for more crossfit last night! I could barely walk

  9. Dian says:

    I haven’t been feeling my best these past few days so I was really close to bailing on class Tuesday. I didn’t want to miss saying goodbye to MC and Sebastian, however, so I pushed myself to go. I’m really glad I didn’t miss the fun.

    I may have bitched and moaned my way through it but I did really enjoy this workout. The OHS is a challenge for me. I worked with the 30lb bar only since my OHS form isn’t the best. I worked on keeping my shoulders pushed up and getting good depth on the squat (without lifting my damned heels off the floor). I’ve had a really silly fear of OHS but I’m slowly letting go of it. I deliberately set a slower pace throughout the workout and took breaks for water. I worked with Erica and MC and finished about 12 minutes after they did. I don’t think that’s too shabby for an old lady.

    It was great watching everyone push through this workout and hearing all the encouragement from everyone.

    I’m going to miss you MC and Sebastian.

  10. TomandAmi says:

    Farewell again SBV and MC – sounds like it was a great WOD send-off.

    I wish I could have been there. That is definitiely a WOD I will do on my own – like hte OHS and variety of BW movements.

  11. Julia says:

    MC and SBV, we’ll miss you! Best of luck with your continued Crossfit adventures – hope you’ll drop in on us every now and then.

    As for the workout – some sendoff, huh? I actually think this was a pretty good one for me: a mix of weighted stuff and bodyweight stuff, moderately high volume made manageable by multiple rounds, and (crucially), a relatively easy-to-remember rep scheme.

    … Pretty good, that is, until the second block run, when I found myself pretty much hanging on for dear life. Meanwhile, Sarah and Erica were breathing down my neck, and closing hard. Thank goodness the block ended when it did – any longer, and those two would have easily run me down. CFDC for ya: no room for letting up!

  12. Julia says:

    Btw, re: last post’s double-under discussion –

    “Our sport is your sport’s punishment.”

    World Jump Rope Championship and Camp at GW (July 2-8)

  13. Kenna says:

    Aw, sad! Sorry I missed your last class Sebastian & Mary Catherine!

    We just returned from a trip Colorado, so we’ll be back in class tonight!

  14. Andraea says:

    MC and SBV you’ll be greatly missed but hopefully you can pop into CFDC from time to time!

    This WOD looked like hell but I wish I could’ve been there for it! I love a good long metcon! I actually was able to keep up working out on my work trip, being on the west coast and still being on DC time allowed me to get up every morning at 5:30 to get a workout in before training.

    Looking forward to class tonight!

  15. Anonymous says:

    That was the hardest session I’ve done in a very long time. That final 800m was brutal. Great job CFDC for beasting that workout

  16. Scott says:

    I’m the anonymous post by the way, my bad