November 25, 2011
November 30, 2011

Since people still seemed to be dragging themselves out of their turkey-induced torpors, we thought it was a great idea for everyone to just have a seat during Sunday’s class.

Box Squats

The first part of Sunday’s box squat program called for everyone to work up to a 2-3 rep max. The range (2-3 reps) was given as failure should not be an option on box squats. Can it, and does it, happen? Yes, but it should be avoided if possible: the act of sitting on the box makes it awkward to spot (side spotters are a must), but also makes it extremely dangerous to bail if you aren’t in a proper cage. Thus, if you struggled to complete the second rep in any set, and thought the third rep might not happen, don’t push it. Simply call that set at 2 reps, and then proceed to the second part.

The second part of the box squat program was to back down to 90% of your 2-3 rep max for the day, and complete and additional 2 sets of 3 reps each. While lighter, pushing the volume in this manner will really pay dividends in building your strength base.

2min AMRAP each of Push Press, Burpee, K2E, & Box Jump

The met-con was done in teams of 4, with each member starting at a different station. Complete as many reps as possible within 2min, and then rotate during the prescribed 1min rest. Score was total reps for all 4 exercises combined.

Nice work all around. If you fell off the healthy eating band-wagon as badly as I did this past weekend, then really challenge yourself to getting back on track this week. Hey, it’s Thanksgiving, it’s allowed, but all the same, we should do our best not to roll T-Giving and Christmas into one big cheat month. Exemptions can be made for the odd holiday party, but in between, really work hard to be as strict as possible.

Also, congratulations to Reggie on his 5th year anniversary with CrossFit DC
(and CrossFit in general)! Here’s to 5 more.



  1. Maiko D. says:

    5 years! Congrats Reggie!!! 😀

  2. Erica says:

    Hey guys! Missed you all over the last few weeks. Hope everyone had a great Thanksgiving. I’m certainly ready to get my butt kicked. I should’ve posted earlier, but managed to drop in to two boxes over the holiday. On Wednesday, dropped into Guerilla Fitness Crossfit Montclair (Ben will be rocking the shirt) for, of course, cleans. WOD was 10-9-8….DB power cleans, push press with 1-2-3…strict pull ups. It kicked my butt. Used 20lb DBS and a challenging, then medium challenging band for the pull-ups.

    Saturday morning, Ben, Giggles (aka Julia) and I dropped into Crossfit NYC for a non-clean WOD, Woohoo!! The workout was 5-5-5-5-5 75% of 1 rep max Dead Lift, then 100 burpees for time (insane, 7:44 my time), then a 3-part plank series. Was so fun to CF with CFDCers outside of DC. Excited to see you all soon.

  3. Julia says:

    Great to see everyone after the holiday. 🙂 Props to Dana, in particular, for showing up and crushing box squats etcetera after a pre-dawn wakeup and a 5-hour drive…

    And it was great meeting up with Erica and Ben for a field trip to CF NYC (thanks CF NYC!) over the holiday – wasn’t originally planning on it, but as Erica said, I wasn’t about to pass up on an opportunity to CF with CFDCers outside DC.

    Lastly, happy 5, Reggie!

  4. Sara says:

    Congrats to Reggie on the 5 years with CFDC.

    Maiko – how have you been? We haven’t heard from you in a while.

    I went light on box squats as I am trying to adjust my form so I don’t feel it in my knee when I do them. I worked up to 135lbs and then did my 90% sets at 120lbs.

    I used 30lb dbs for push press and T2B instead of K2E.

    I was still pretty sore from the workout I did friday at CF Mercer so I was pretty sluggish. I definitely got the metcon in but did not get very winded from it.

  5. Dian says:

    Happy 5th anniversary Reggie!

    I was pretty sluggish on Sunday. I was still fairly sore from Thursday and I did a mountain of chores on Friday and Saturday. I usually like box squats but I was pretty awful on Sunday. I did my 90% sets at 90lbs and failed on my last rep.

    The K2E were really hard for me. I used 15lbs for the push press. I really appreciated that it was a pretty short met-con as met-cons go. I couldn’t have managed much else…like say 100 burpees for time. It would have taken me a heck of a lot longer than 7:44 Erica. You should be proud of that time.

  6. edgy reggie says:

    I liked Sunday’s workout.

    For the box squats, I worked up to 211# x 2. As the weight gets heavier, I need to push my knees out.

    For the met-con, I used 35# dumbbells for the push press. I managed to get 106 total reps in that workout.

    Through my time at CrossFit DC, I have seen a lot of changes. However, there was one thing that remained consistent: Coach Tom Brose and his unwavering commitment to everyone who happens to cross his path. Thank you Tom for putting up with me and my antics (e.g., “name that sample”) over the past five years.

    It’s fun to see people not only come in and do the workout(s) but also adapt and grow. I get “jazzed” when I see folks accomplish feats that were once difficult (or impossible) to do; that inspires me to push on, to do better, and to conquer my “goats”. I’d like to give a big thanks (and fist bump) to everyone (past and present) at CrossFit DC for the motivation and encouragement.

    Here’s to (at least) another five at CrossFit DC.