July 6, 2011
July 10, 2011

Things took a turn for the awkward Thursday night – awkward movements that is. They showed up in the warm up, then in skill session, and then, just to be consistent, in the met-con too.

Warm Up:
3 x 5 Single Leg Floor Touch/Leg, 10 Bootstrappers,5 Dolphin Push-Ups

For the Floor Touches, it’s important that you bend the supporting leg, driving the hips back and lower your chest towards your knee while maintaining a flat back (Pic below at Left), rather than simply bending over at the waist to touch the floor (Pic below at Right):
Cue that same hip drive for the Boostrappers and Dolphin Push-Ups also – really push the glutes up and back to stretch out the hamstrings, rather than banding at the back (also, these are warm-ups, not a workout – no need to race through them!)

3 x 3-5 Wall Walks (Controlled) & 5 Manual G-H Raises

A good portion of Tuesday’s post was devoted to maintaining the “hollow” position, and handstands definitely make ample use of that position. Sometimes, however, the hollow position get’s lost amid the overpowering thought of simply maintaining balance. Wall Walks are a great way around that – walk up to a point that is comfortable, while working to keep that hollow position so that the lower back doesn’t cave in towards the wall. This is also a great way to get more comfortable with being upside down.

10-8-6-4-2 Deadlifts & Plate Get-Ups

Everyone had 5-10 minutes to find a good working weight for the DLs (~65% of 1RM was suggested) before things got started.

“How do you do a Plate Get-Up?” The answer: any way you can. It’s that easy. Check that. The answer is that easy; execution is another matter entirely. Try to keep both arms on the plate at all times during the get-ups; however, it’s better to be safe than sorry, so if you need to put a hand down to steady yourself or avoid injury, then by all means, please do so.

Of course, the bodies natural tendency will favor using one side more than the other, but you’ll quickly find that this creates a noticeable deficiency in the DL.


Great work with a handful of slightly-uncomfortable movements. Sunday looks to be a nice day, so come prepared!

Speaking of Sunday, and on behalf of all of us at CFDC, I want to wish Coach Mike Choi the best of luck as he competes at the 2011 XXIV Pan American Masters Weightlifting Championships in Savannah, GA this weekend! Good Luck, Mike!!



  1. Dian says:

    Good luck on Sunday Mike!

    This was just the perfect class for a naturally awkward and uncoordinated woman like myself.

    Warm-up: I can’t touch my toes (so embarrassing) so I couldn’t maintain the hold on my toes with the bootstrappers. The wall-walkers were a challenge. I’m not comfortable being upside down just yet. I got up the wall okay but I kept sliding down. I really felt those Manual G-H raises. The first round of those really woke me up.

    I worked with Andrea on the metcon. We went with 135lbs on the deadlifts and a 25lb plate for the get-ups. Andrea was awesome and was positively graceful with the get-ups. I had a hard time with the get-ups. I used my hands for a little bit during the first round but Tom B. kept me legit. I was able to do the get-ups for the rest of the first round and the remaining rounds without using my hands but it wasn’t pretty. I have a big red bruise on my right knee today since I rolled onto my right knee to get myself up.

    I am really sore today. Everything hurts.

  2. Steph says:

    Good luck Mike!

    Since I had just finished my own workout when class started, I did the warm-up as a cool down. I really like the dolphin push-ups cuz they’re easier than regular push-ups 😀

    I also did 2 wall walks. Still very terrified of being upside down, but these are much less frightening than regular handstands. Couldn’t walk all the way in and walking in wasn’t as much of a problem as walking back down. Somehow when coming down, I can only manage to walk my arms forward and have to eventually let my legs fall off instead of walking off. I have a feeling now that I’ve admitted to this, the wall walks are going to come up more often in my program. Thanks Salty :-p

    Looking forward to Sunday!

  3. SaltyHat says:

    At this rate, Sunday’s programming should be pretty easy…

    I used 285, just over 65% of my 1RM, and a 25kg plate for the get-ups. This workout slightly favored someone with my abilities, focusing on strength mixed with flexibility. The other side of the coin is bound to turn-up soon however, so I’ll make sure the rope is in my bag for the next few weeks.

    Good Luck Mike! Can’t wait to hear about the weekend in review. CFDC is lucky to have you around as a coach and supporter.

  4. Tom Brose says:

    I’m throwing in another 40 burpees from the guys in the stock photos if this doesn’t pick up. Or Chris, i could just break out that “Yin Yang” workout I mentioned.

    Mike, good luck at Pan Ams!

  5. StevenR says:

    My get up and go was gone for this workout. I definitely felt my age as I needed a walker for those wall walkers. I guess I need to use that hollow rock form when scaling and upside down as I felt like i was going to flip. The GH raises were also quite a challenge. Thanks to Chris for the demonstration.

    I needed a medical alert to call for help with those get ups using a 25 lb plate! At least I finally got a few dead lifts in better form thanks to Tom B and Reggie at the end. I don’t know what my 1 RP max is yet but I used 135 lbs for this workout.

    This workout just goes to show you Crossfit is never boring and beats a regular gym any day!

  6. Steph says:

    Steve, your wall walks looked pretty good from what I saw! You should be proud of how far you’ve come! And like Chris said in class, your deadlift definitely got better as the workout went on and after you switched to the sumo position. That last one was the best looking one!

  7. Steph says:

    Woooo, what’s the yin yang workout? Is it 100 regular burpees, 100 baboon burpees, and 100 hello kitty burpees?

  8. SaltyHat says:

    oof. well, if this gonna be that kinda party, I’m a stick my..well, you get the idea.

    People, do yourselves a favor: comment.

  9. Erica says:

    Steph, why are you posting on the blog at 4 in the morning. Also, the way Sunday is sounding, I may not come tomorrow!

    Good luck Mike and WAY to go CFers

  10. Sara says:

    Sorry been absent from posting. My computer doesn’t work well right now and can only comment from my phone which is a pain.

    I finished my workout as warmup was ending so I jumped in at the wall-walkers and manual GH raises (both exercises I enjoy even though the wall-walkers are tough)

    For the metcon I used 155lbs DL and 25lb plate get-ups. I was not able to use a mixed grip so I kept the weight low. On the get-ups I noticed I favored one leg in front even though I stood up from a Indian style seated position. I did this because when I tried switching legs my knee hurt.

  11. Steph says:

    Erica, couldn’t sleep last night, so might as well comment 🙂 You should come to class! I was just kidding about the workout, they never listen to me anyway!

  12. edgy reggie says:

    I’m only commenting on this one because I don’t want to be blamed for the (punishment) burpees. 🙂

    I really enjoyed Thursday’s class…everything from the warm-up to the met-con.

    I used 264# for the deadlift (which is under 65% of my 1 RM). I took my time with the deadlifts, and I feel wiser for it. My glutes and hams are still sore (which lets me know that I did them right).

    Plate get-ups were another story. I used a 15 kg plate, but I never could find a rhythm.

    All-in-all, it was a good class.

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

  13. edgy reggie says:

    This comment has been removed by the author.

  14. Ben says:

    Definitely a good workout on Thursday. I actually really enjoyed the wlal walkers, but walking my feet down without sliding became an issue on the way down. Suggestions from the group on improvements definitely helped. Also, the deadlifts were a good challenge as something where I could really improve on my technique and felt it – my legs definitely were sore for a couple days afterwards.

  15. Andraea says:

    I know I’m really late commenting but I’ve had issuing with internet and getting into the blog. I know excuses, excuses, excuses. But I just wanted to say that this workout made me sore up until Sunday morning! The hamstrings were feeling it a lot from the GH raises, I definitely need to do more of those and I could feel the burn as I was doing them. thanks Steph for holding my feet!

    Thanks Diane for saying that I was graceful even though it felt so awkward to me. If we do those again, I will take off my shoes for it. I kept getting up on the right side so my right glute was so sore! Now I feel like I need to do it again and get up on the left side to even myself out!

    My lower back was sore from the DL since it’s been forever since I’ve done them.