October 21, 2011
October 26, 2011

It’s a miracle!!

Well, it’s October, and it’s nearly Halloween, so a Sunday deadlift session followed by a blog post with one of an infinite number of “dead” titles was only natural.

Strength #1:
5, 3, 3, 1, 1, 1

Despite the fact that the rep scheme called for three singles, the goal was not necessarily to set a 1RM. Rather, the goal was to set a max effort single with strict adherence to form.

Thus, the three single-reps at the end could be simply thought of as “1 rep maxes of the day.” Of course, if a new PR happened, all the better!

Strength #2:
AMRAP Deadlifts;
60% of the Day’s Max Effort

After hitting wrapping up their singles, everyone backed down to 60% of their max effort for the day and then went for one set of AMRAP deadlifts. The only rule was that any lifts done with poor form wouldn’t count.

Strength #3:
Tabata-style Push-Ups & Hollow Position Holds

To finish off, class hit two exercises for a semi-tabata finisher. Each exercise, push-ups and hollow position holds, were done for 6 rounds of 20sec of work, 10sec of rest. Push-ups were required to be chin & chest to the floor, while everyone was required to keep their low backs pressed into the floor for the hollow position holds.

Great work, with a few PR’s to boot (including Amelia at 194lbs, Ethan at 427lbs, and Anne, I believe, at 155lbs – anyone else?). Also, congratulations to all Olympic lifters who competed at the Gold Cup Challenge in New Jersey on Saturday. And once again, a big thanks to Erica and Adam for arranging Friday’s night’s CFDC Happy Hour at Madam’s Organ; it was nice to hang out beyond the walls of the gym and enjoy some good company, even if they were all camouflaged in street clothes. A small hint at what you have may missed:

Our resident porcophile Steph chowing down on some smoked ribs – notice how the rest of the CFDC crew have backed well out of the way, lest their limbs get caught up in the carnage.

Lastly, a quick announcement: CF Dupont is running a few rounds of Amazing Grace this coming Friday (Oct. 28th), from 5 to 8pm. Amazing “Grace” is an annual fundraiser that combines the efforts of Mammograms In Action working in conjunction with CrossFit affiliates worldwide to raise money and awareness for the fight against breast cancer. 100% of the proceeds will be donated to Mammograms In Action, a non-profit organization located in Southern California. CF Dupont will be awarding prizes for the top men and women’s time, as well as to the best dressed competing male and female athlete.

If you’re interested, please visit the Barbells For Boobs Amazing Grace 2011 website to register. The participation fee is $35, which includes a spot in Dupont’s Amazing Grace event and an event t-shirt (while supplies last). Amazing “Grace” benefits Mammograms In Action. MIA’s mission is to raise awareness of breast cancer by providing funding for the initial consultation, screening, diagnostics and access to treatment for all women and men regardless of their age or ability to pay. Mammograms In Action is a 501c3 non-profit organization. Our tax id # is 27-2027629, and so all donations are tax deductible. If you have anymore questions, please visit the Barbells For Boobs website by clicking the logo or link above.


  1. Steph says:

    Awesome, now the whole world gets to see me stuffing my fat face with ribs 😀 Those ribs were gooooood though. Thanks Adam! You’re my new favorite person!!!

    It was great to see some amazing efforts on the deadlifts yesterday!

    The tabata push-ups were hard!!! I got 12 reps the first round and then fell to 4 reps, eventually to 3. It was good to work on keeping good form though.

    Looking forward to tomorrow’s class!

  2. Amelia says:

    Love the picture where I am so excited that Anne just PR’d!!
    It was great working with Anne on the deadlifts – she had great form throughout.

    I did 20 reps at 115.

    I think I did 10 pushups in the first round and then fell to 4-5 per round.

  3. SBV says:

    My records indicate that we did a very similar workout back on February 20th where we pulled four heavy singles at 90-95% of our estimated 1RM. My records also indicate that I pulled 315# for each of those sets. Yesterday’s performance at 285# for the working sets was quite a disappointment.

    I’m a little nervous that we’re only three weeks out from the Hopper and my strength numbers aren’t where I’d like them to be. That being said, there’s nothing I can do besides continuing to chip away. I’m trying my hardest to maintain a steady, long-term approach, but it’s difficult with a competition looming.

    Thank you to Sara for the coaching and video analysis. And thanks to Tom for helping me stay positive.

  4. Ethan says:

    Big improvement for me on the DL. I think my last PR was 405. I haven’t been around for many of the “regular” deadlift sessions but I think all the sumo work has helped immensely.

    That max set of 60% DL made my legs feel like jell-o today.

  5. edgy reggie says:

    2011 Gold Cup Challenge: It was an okay, but long day. I ended up with a 68 kg snatch, a 71 kg clean-and-jerk, and a 139 total. These weren’t PR numbers, but I am not disappointed. I know that I have lots of work to do (especially on my jerks) to get to my goal of 150 (70 snatch, 80 C&J) for the 2012 Baltimore Open in January. (Working with Winnie has helped a lot with my clean-and-jerks; I will continue to do that once she returns from India.) Thanks to Sara and to Alex Olesker (a friend of CrossFit DC who also competed in the Gold Cup) for hanging around and for coaching me. Thanks to all who watched the live feed and to those who supported me.

    Which leads to…
    Deadlift and AMRAP deadlift: Due to the long Saturday and due to competing (which really does affect your central nervous system), I didn’t expect to “pull” a new PR in my deadlift. All that I expected from myself was to do as much weight as possible with good form (see Coach, I am listening to you). I think I achieved that: I did 407# (or was it 417#?) for a single in the deadlift (not a PR for me), and I did fifteen reps at 120 kg (264#). Yesterday, my glutes and upper hamstrings “told” me that I performed the movement correctly; today, my upper back verified that. 🙂

    Thanks to “Easy E” (Ethan) and Coach Salty for the support and to SBV for the “smack talk” (dude, keep your head up; I think that you are okay). 🙂

    A big fist-bump (congratulations) to all the ladies and gents with deadlift PRs.

    Apologies to all if my grunting/yelling was a distraction.

    Tabata push-ups and hollow rock holds: For some reason, competition-style push-ups work better for me: I did 16 push-ups in the first round, ten in the second, eight in the third round, and seven in the remaining rounds.

    I challenged myself and kept my legs straight (but knees slightly unlocked) in the hollow rock holds.

    I did some yoga later in the day to take my mind off of the Redskins’ disappointing (but not surprising) loss to the Panthers.

    To all on the Tim Tebow bandwagon: Check out the cover of the latest ESPN Magazine. 🙂

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

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

  6. Dian says:


    Congratulations to all who took part in the Gold Cup on Saturday. I caught some of the live feed. I caught Jen and thought I could hear Sara and Mike Choi in the background yelling encouragement. It was great to watch.

    Great class as usual on Sunday. Joanne, Greg and I worked up to 220lbs. I thought that was a PR for me but maybe not since I may have done that weight before. I need to start writing stuff down. I did 25 max reps at 120 (I think it was 120). I lost track of how many tabata push-ups I did. And, as usual, I sucked trying to maintain the hollow position. Ouch!

    I’m a bit wobbly today. Looking forward to class tomorrow.

  7. Sara says:

    After spending most of Saturday with Mike’s Theracane I came to class sunday feeling nice and loose.

    I had a good day with deadlifts. I pulled 275 (a weight belt makes a world of difference) I tried 280 to match my PR from almost 2 years ago but it wasn’t there yesterday. This was the first time I pulled more than 245 in a while and each DL felt strong. Even when I pulled 245 a few months ago they didn’t feel very solid. I am very happy with this performance.

    I got 16 reps @165 (although I have to say that I didn’t really go for a max. I just started to feel tired and didn’t want to do anymore. plus the rest of the class had already cleaned everything else up.) I think in the end if I tried I could have gotten 20 or more reps.

    On the push-ups I was very much like Steph. My first set was 12 then I dropped to 8, 6, 5 and then 4. Regardless of the number each rep was solid with no snaking.

    Nice work to everyone who got a PR.

    Congrats to Reggie for making it through the very long day at East Coast Gold Cup. Best part of the day was seing a solid 90kg snatch from a woman in the 58kg weight class. Truly inspiring and she had the absolute best attitude with a huge smile on her face even when she missed a lift (or 2).

  8. edgy reggie says:

    @Sara: Don’t forget about her 103 kg clean-and-jerk (which was equally impressive and inspiring) and the fact that she will be going to Paris (for the World Championships) in order to qualify for the 2012 US Olympic team. 🙂

    I wish Ms. Rivera all the best. 🙂

    You were right about the caliber of the competition in Moorestown. 🙂

  9. Erica says:

    Loved the energy on Sunday, particularly loved watching so many people PR! Bummed I had to sit this one out, but hopefully will be fired up today.

  10. Greg says:

    Dian, I think we used 130lb for the max reps. I did 35. Looking forward to class tonight.