July 29, 2011
August 3, 2011

CrossFit DC got a shot in the arm Sunday with a wave of new and previously-MIA faces popping in: Ami was back for her second class after giving birth for the second time; Rachel dropped back in after hanging out with us on Mother’s Day; Jonathan Reff has finally re-surfaced after drowning in school work for the past year – and was even nice enough to invite along his friend, May, for her first time with CFDC (and who was clearly up for the challenge); Erin made a valiant upgrade to the 10am class after being lured to one 9am class by Erica Merson; and Steph finally jumped back into the mix whole hog, doing both the 9am & 10am classes in their entirety. Welcome and welcome back!

As part indoctrination, part celebration, the programming for the day included heavy box squats and a great partner met-con.

Strength: Heavy Box Squats
Warm-Up Sets = 5, 3, 3, 3
Work Sets = 3, 3, 2, 2, 2

We previously did an in-depth review of the box squat back in a March blog entry, followed by a link in an April blog entry to a great article by Dave Tate. However, there are two key points worth re-covering.

First, do NOT flop or crash down onto the box! The descent should be controlled the entire way: initiate with the hips, forcefully pushing the butt back and slowly controlling your descent until you are sitting on the box.

Second (and probably most important when box squatting), when you sit on the box, you are de-loading your legs, NOT your upper body! While sitting on the box, sit back slightly and allow the legs to relax while maintaining a tense upper body – tight arch, shoulders retracted, and a big chest. The goal should be to hold the breath through out the movement in order to help maintain a tight mid-line and support the spine. However, if you feel as if you’re going to pass out and need to breath while sitting on the box, do so quickly and forcefully – breathing shallow into the lungs, rather than deep into the gut – in order to maintain tension in the abdomen.

Partner Met-Con: 3 x Dumbbell Chipper
20 DB Push Press,
10 Burpees,
20 Single DB Snatch (10/side),
10 Push-Ups,
20 Alternating Renegade Rows (10/side), &
10 Hollow Rocks

The workout was done alternating between partners; P1 completed 20 DB push press, then P2 completed 20 DB push press, then P1 moved on to 10 burpees. Continue in this manner until both partners have completed 3 rounds of the chipper.

It was great to see people really pushing themselves through two very strenuous workouts, as well as urging others along. Awesome enthusiasm!


Remember, starting today, our class schedule and payment system will be going through some changes. Our classes will be combining with CF Dupont’s classes, and Tom and I will now be teaching two classes on Tues and Thur (one at 6pm and another at 7pm on both nights). Additionally, all CFDC members will now start paying for classes through Balance Gym. Drop Tom or Chris and e-mail if you have questions.


Also, congratulations to Reggie for a solid showing at the East Coast Classic Olympic Lifting Competition this past weekend. Reggie ended the day with a 69kg Snatch (PR) and a 73kg Clean & Jerk, giving him a 141kg total (another PR) and earning him second place in the Open Masters Men, Out-Of-State Division (94kg weight class). Well done!



  1. Steph says:

    Yay, so happy to have been able to do both classes, but especially the 10am in its entirety. Thanks Coach for a great workout!

    Worked on some pressing, strict and push, in the 9am for strength. 9am mttcon was 500m row, 15 squats, 15 burpees, 15 squats and 500m row. Thanks to Chris for helping me with my rowing form, rowing didn’t feel as dreadful or painful even though I did go slowly.

    10am was fun! It was great to have so many girls in class, girls out-numbered the guys this time! Worked with Erica, Joanne and Erin on the box squats. Box squats are challenging and I feel on my last rep my hip shifted. Not sure if any of the girls saw? Finished at 134lbs I think.

    Partnered with Max on the metcon. Thanks Max for pushing me! The metcon was rough but I really liked it. It was nice to be able to do a grinder. Used 20lb dumbbells. The exercises I struggled the most with were the push presses (the 20lb dbs felt really heavy after the 1st round) and push-ups (definitely should’ve gone to my knees for the 3rd round).

    Post-workout snack: sweet potato fries!!! Yay!

    Great job everyone! See you on Tuesday!

  2. Amelia says:

    Definitely feeling class today. Hadn’t done squats in quite awhile. Felt pretty good – glad I pushed myself a bit. Got up to 115lbs I think.

    Really liked the metcon. Great total body workout. Erica and I used 15lb dbs. Was good for me on push press but maybe a little light on the other exercises.

  3. Erica says:

    Feeling sore myself today in a way I haven’t in awhile. Especially my pecs for some reason (i.e., too many pushups). Worked with Steph, Joanne and Erin who all were amazing. I think I worked up to 104 on the box squats. The cues to push my knees out and squeeze my tushie were very helpful. Worked with my partner in crime, aka ms. wicked abs on the metcon. Dumbells felt light, but it allowed us to finish more quickly. The hardest part for me was the pushups, which I haven’t done in awhile.

  4. Julia says:

    Welcome back everyone, and congrats Reggie!

    Box squats felt good yesterday. Strange, strange movement, but I’m getting a better feel for it. Thanks to everyone who pitched in with spotting & math.

    The metcon was a pretty good one for me, and I did my best to sprint through my reps. (High point: 3 rounds of DB push presses, & barely any bruising at all! Sara, I’m learning!) Great to see everyone push each other.

    Oh, and +1 for sweet potato fries. 🙂

  5. Sara says:

    Congrats Reggie!

    I worked on the same bar with Julia and Max. I am feeling more comfortable with the bar higher on my back for back squats. I worked up to 185 for the box squats which felt good and was a PR on box squats.

    I partnered with Julia for the metcon. We used 30lb DBs. They felt good for the right hand but felt sloppy in the left. Arm came too far away from ears on push press and had a hard time keeping it close to the body on the snatches but only on the left arm.

    It was nice to have lots of people returning to class and some new people joining us.

  6. SaltyHat says:

    Alright gents, we were out-numbered in class and we are quickly being out-numbered in the comments, so I’m gonna throw this comment into the mix before we simply become superfluous. Feel free to jump in and back me up at any time.

    After 2 days of games watching, I was ready for a beatdown, and Tom did not disappoint. For the box squats, I worked up to 285 on the bar plus chains for the first time (roughly an extra 50lbs total) – chains are an interesting experience coming off the rack and moving into position, what with the swinging and swaying. For the met-con I worked with the Reggie, fresh of the Oly Comp, and it left me struggling by the 3rd round.

    Final Vote: CF Games Watching, +1 (when it worked…); Box Squats, +1; DB Chipper, +1; and Sweet Potato Fries, +1, but sweet potato fries with good company, +10.

  7. Tom Brose says:

    Awesome work, ladies definitely ruled the gym on Sunday! Look for more box squats in the future.

    Glad everyone enjoyed the metcon, great to see everyone pushing hard.

  8. Erica says:

    This comment has been removed by the author.

  9. Stohlman says:

    Still struggling with my severe disappointment from missing Thursday’s class and the seated box jumps. However, box squats are definitely pretty fun too. I worked with Julia and Sara and got up to 205. It was not very challenging which was a surprise so next time I’ll do more weight. Perhaps it was easier because I’ve started following Julia’s lead and trying to make the bar fly off my shoulders…

  10. Dian says:

    Congratulations Reggie!

    I really like box squats. It was great working with the amazing Amelia, Rachel and May. I worked up to 115lbs.

    I worked with Ami on the met con. I used 15lb dbs. I tried to do the burpees as fast as possible for all the rounds (slowly letting go of my burpee hate). I had to go to my knees for the 2nd and 3rd round of push-ups but all and all I felt pretty good about the met-con. It was great partnering with Ami and watching her push through all 3 rounds.

    I can’t make it tonight. Looking forward to Thursday.

  11. edgy reggie says:

    Thanks everyone for the well wishes and encouragement! 🙂 Apologies to those who wished me well on Friday’s (July 29) blog; I didn’t read those comments until late Saturday night.

    The blog for the 10 a.m. class could have been titled “Ladies First.” But it’s all good: There is nothing better than working out with lots of strong women. 🙂

    It was also good to see some new faces and some returning faces. Don’t be a stranger to CrossFit DC, okay? 🙂

    Box squats: I worked up to 120 kg (~ 264 lbs.). Even though I competed the day before and Coach advised me against going too heavy, I felt good in performing them. I just need to breathe properly, control my descent a little better, and push my knees outward.

    Met-con: I partnered with Salty (Chris), and used 35# dumbbells. The push presses on the third round killed me; I had to take a few breaks in order to finish the twenty reps. Just watching Chris motivated me to push harder. 🙂 But “‘the‘ Reggie”? Okay. 🙂

    Post-class: Double-under practice with Julia. Later: Yoga with Winnie.

    Add my +1 for sweet potato fries. 🙂

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