August 26, 2011
August 31, 2011

Lest anyone thinks today’s blog-post title is coarse and ill-timed, I’ll let you in on the joke: out of 8 (count ’em, 8) different fortune cookies, the one Ben Brown chose last night had the title to today’s post tucked inside as its fortune. Somebody cue the Alanis Morissette.

In all seriousness, I’m sure I can speak for every CFDCer when I tell Ben that we are all wishing him a speedy recovery.

If you’re wondering about class, well it turns out that despite Mother Nature’s best attempts, the gym was still standing and without a single drop of water inside. So class hit the court for a very dynamic warm-up, including a full length Bear Crawl, Carioca to the Left, Carioca to the Right, Walking Lunge, Backwards Bear Crawl, Inchworm (1/2 Ct), Walking Hammie Stretch (1/2 Ct), and Broad Jump.

8-10 Min of Kneeling Jumps

In the PAST, we’ve done kneeling jumps as singles, often progressing from landing on the floor to landing on plates to landing on boxes.

For Sunday’s version, we kept the landings on the floor, but added some explosive follow-up: immediately after landing, you were to explode back up and over a series of hurdle jumps.

6 x 3 Bench Press & 4 x 8-12 1-Arm DB Rows

The first two sets of bench were done without the assistance Rows in between. Starting with round 3, begin adding in the DB rows between sets of bench, shooting for 8 to 12 solid reps. A hint for the DB rows: start with your weak side, completing as many good reps as you can, and then complete the same number of reps with your strong side. This will help build up balance between the muscles on the two sides of your body.

3 x 20 DB Walking Good Mornings, 20 DB Walking Lunges,
20 DB OH Sit-Ups, 20 Burpees

The DB Walking GMs: with a DB in each hand (aim for a total of 1/4 to 1/3 of body weight), take a moderate step forward and then lean over by driving the hips backwards – the focus should be on driving the hips backwards, not on leaning over; knees do not need to stay locked, but there should be minimal flexing:

Comparison: In the above photo and in front, we see Peter’s body position while doing the Walking GMs – hips pushed back, torso in a slight lean forward, legs fairly straight; facing away from us and just behind Peter, we see Greg’s body position while doing a walking lunge – torso upright with hips directly under his torso, legs bent to at least 90 degrees.

A little bit of post-workout stretching, and it was all over. Stay tuned for more updates about the 31 Heroes workout and FGB VI. In the meantime, keep your fingers crossed that we’ll be able to make it through a full week without some earth shaking even taking place in the DC-metro area.



  1. Julia says:

    Best wishes for a speedy recovery, Ben!

  2. edgy reggie says:

    “It’s like raaaaiiin on your wedding day…”

    First, I would like to wish a speedy recovery to Ben. Hang in there, dude; things will get better for you.

    Second, it was good to see Doron back at CrossFit DC.

    Kneeling jumps: Once I got used to doing these (I haven’t performed these since the last time we did them), I was okay with the kneeling jumps. In fact, I liked them…considering that I was “fresh” from another Olympic lifting competition.

    Bench press and one-arm dumbbell rows: I worked up to 185# x 1 for the final two sets [I actually did three reps; however, the last two reps for each set were assisted negatives…thanks to “Easy E” (Ethan) for the push and for spotting on those]. For dumbbell rows, I did 75# x 8 for the first set and 85# x 8 for the remaining sets. [No, I did not use my hooks; even though, it was tempting to use them. :-)]

    Met-con: What a punisher! I worked with Adam (thanks for the encouragement); we used the 35# dumbbells. Burpees are always a killer for me; nevertheless, I soldiered on…and so did the entire class (great work by everyone).

    CrossFit DC: Roughly $18 per class. Getting sore glutes and quads from a CrossFit workout: Priceless. 🙂

    Post-class: Double-under practice with Julia and Greg. In addition, it was fun to watch Salty complete his (killer) WoD…

    …later: Took advantage of the beautiful day and walked around the Tidal Basin. I stopped by the Dr. Martin Luther King, Jr. Memorial, the Theodore Roosevelt Memorial, and the Jefferson Memorial…

    …and much later: Yoga with Winnie…where she really worked my overly tight groin and hip muscles (but it was necessary).

    It’s been one helluva week, and I am glad to see everyone come out stronger for it. A little rain, wind, and earthquake won’t hold us back! 🙂

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

  3. SBV says:

    Mary Catherine and I are in for Fight Gone Bad 6. Look forward to seeing everyone then!

  4. Amelia says:

    Speedy recovery for Ben!!

    I worked up to 95 on the bench but couldn’t push out the last rep on my own.

    The Met-con didn’t seem like it was going to be tough but by the 2nd and 3rd round I was feeling it. Definitely really sore in the glutes/quads today.

  5. Ben says:

    Hey everyone, thanks for all of the well-wishes. Got an MRI and saw an Orthopod today, unfortunately I tore my pectoral muscle (think we all knew that) – luckily looks like a partial tear, not full. Good news is that I didn’t tear my rotator cuff and doesn’t look like I ruptured the sheath of the muscle or tendon. Have to go back in a week, so please keep your fingers crossed for a no surgery required diagnosis.

    UNTIL THEN, I will be back at CFDC shortly doing my best Jack Palance impression and trying my hardest to master whatever one-armed work that Tom and Chris can throw at me. See you all soon.

  6. Steph says:

    Ben, glad to hear the somewhat good news. It’s awesome that you’re staying so positive and upbeat! I’m looking forward to having you as my partner for many many single-legged stuff Chris will have planned.

  7. Tom Brose says:

    Looking forward to seeing Sebastian and MC again!

    The bench and rows were a good switch up for Sundays, but the walking GMs still put a hurting on the hams. Combined with lunges, burpees and situps, its going to take its toll.

    Inspiring to watch Chris finish up with 5 rounds of 3 cleans at 220 and 20 burpees.

  8. Greg says:

    This was a good class, I like bench press. Best of luck Ben.

  9. Tom Brose says:

    Ben, great to hear from you, and see its not a worst case scenario. The injury is no fault of your own, just one of those things that happens. We prepare and plan to avoid injury, but sometimes the body doesn’t cooperate.

    We’ll make sure to program alternate workouts and get you back into training as soon as you are able. As hard as you have been working, now we just need to channel that into making you the Flexibility-core strength- pistol champ of the east coast.

  10. Ethan says:

    Glad to see Ben is ok. Would love to see you doing those cool one armed pushups Sly Stallone used to do in the Rocky movies.

    I was able to get one rep @ 285 on the last set of bench, which I felt pretty good about since I haven’t done heavy bench in a while. Must be from all those burpees.

    Tom, I am out of town on 9/17 but I still want to do FGB and I raised some money as well. Can I do it the Thursday before or Tuesday after?

  11. SaltyHat says:

    Ethan, as a matter of fact, there may be more than one person running through FGB on that Thursday (Sept. 15th) due to prior weekend commitments. Any others who would like to give FGB a try but won’t be around on that Saturday are more than welcome to join in, please just let me know.

  12. Mark Minukas says:

    Glad to hear the tear isn’t TOO bad. Hang in there, buddy. We’ll see you back in the gym soon.

  13. Tom Brose says:

    Mark, you’re too late. Ben came in to do some modified training tonight.