December 30, 2011
January 4, 2012

Another year at CrossFit DC is in the books (or on the blog, as the case might be). To be sure, 2011 was not without it’s interesting occurrences in, around, and among CFDC. To say that it was memorable would be a slight understatement. We added some great new-CFDCers to the fold, and some CFDC-veterans welcomed some newcomers to their own families. We hit a bump or two with some injuries and set-backs, but also some amazing perseverance, come-backs, and significant breakthroughs. There were some bold announcements, frustrating hurdles, and rays of sun-shine. 2012 is already shaping up to be a momentous year for CFDC with lots on big changes on the horizon. As such, in order to welcome the New Year, and get things started off on the right foot, we served up a special little workout in honor of 2012:

2012 New Years Day WOD: 20 Reps of 12 Exercises
20 OHS 
20 Thruster 
– Church Run (250m) – 
 20 Hang Squat Cleans 
20 Push Press/Push Jerk 
– Church Run (250m) – 
 20 KB Swings 
20 Pull-Ups 
– Church Run (250m) – 
 20 KB SDHP 
20 Sit-Ups 
– Church Run (250m) – 
 20 Hand Release Push-Ups 
20 Box Jumps 
– Church Run (250m) – 
 20 OH Lunges (45#/25#) 
20 Burpees 
– Church Run (250m) –

We ran this as a partner workout, which allowed people to push themselves a little more. Of course, before we could get started we had to set some ground-rule:

  • Each partner had to complete 20 reps of each exercise; 
  • Reps could be broken down as needed (i.e., P1 does 10, P2 does 10, P1 does another 10, P2 does another 10, so that each completes 20);
  • Each partner had to complete all 20 reps of an exercise before either partner could move on to the next exercise, including the run; 
  • Partners had to leave on the run together, but the first partner back could start on the next exercise as soon they returned from the run; 
  • Weight used was up to the partners, although it was highly encouraged that the weight on the barbell remain the same for the first 4 exercises;

The Results:

Congrats to Mark and Sebastian who really set the bar high, blazing through the workout in just over 30 min.

There was some great energy from everyone on Sunday morning, but we had a few new faces that deserve some attention:

Props to Christine (above) who jumped in whole hog after completing only her second Elements class that same morning (and also to Katie for pushing and helping Christine!);

and to Ben & Erica’s friend, Ray, who was in town visiting and decided to give CF a try for the first time and truly handled the workout in style;

and also to Jaime for venturing up from Thomas Circle to join us for the morning.

Definitely a great way to kick off the New Year. Hope everyone had a fantastic weekend, and may 2012 provide you with success regardless of your goals! See you all Tuesday.



  1. SBV says:

    What a great start to the year!

    Mark and I had some disagreement about which weight to use for the barbell movements. I try to err on the lighter side during metcons now in an effort to keep moving (and try to work on strength during our strength segments). So, my initial thought was 95# or 105#. Mark was stubborn and convinced me to use 115#. This weight was really heavy on the overhead squats, thrusters, and hang squat cleans. However, I knew that once we made it through the barbell movements that we’d be home free. And that turned out to be the case. Thanks to Mark for really pushing the pace on all of the movements and forcing me to go faster that I would have on my own.

    Also, damn that 32kg kettlebell. I just cannot swing that thing. I guess that’s something else to work on . . .

  2. TomandAmi says:

    That was a fun one. Reggie and I also used 115 and 2 pood. A grinder and both Ami and I felt it the rest of the day.

  3. Steph says:

    That was maybe the most fun I’ve had in a workout. Sure it was tough but I loved it. 2012 is going to be awesome!

    Tom paired me up with Greg and Ray. Gregg and I used 65lbs for the barbell movements. I felt pretty good yesterday. We were not far behind SBV and Mark, until I slowed us way down on the pull-ups. My hands just couldn’t hold on to the bar and the band didn’t help much. In the end I did 17 kipping pull-ups and 3 band-assisted. Even after that I still felt pretty good cardio-and-strength-wise until the burpees destroyed me. I lost all core stability after the burpees and the last run was sloppy and slow.

    Love the group picture! Looking forward to another year with CFDC!

  4. Great way to welcome the first day of 2012! Great workout and met lots of cool new people. Thanks for having me and kicking my butt! See you Sunday!

  5. Erica says:

    And big ups to Salty Hat himself for working on a “holiday” with the blog.

    In following the blog’s advice, I was “smart” on Saturday night and treated my body well (enough) to make it on Sunday morning and I agree, it was WELL worth it! I agree with Steph, that metcon was awesome and hard to believe it took 34 minutes. I had a kickass partner, THANKS JAMIE, who was so motivating and instructional, and patient with me. We used 50#s on the OH squats and thrusters, and 60#s on the HS cleans and PP. My biggest hurdle (I hear you Steph) was the pull-ups! Why are they say flippin’ hard!!!

    It was a very creative WOD and a wonderful way to ring in 2012. You guys are all amazing.

  6. Julia says:

    Loved it. Thank you Sara for being such a good sport. Thank you coaches for putting together such an awesome opener to the year. Welcome Christine, Jaime, and Ray; hope to see you again soon! And welcome 2012 – let’s go.

  7. Katie says:

    Ditto to everyone else’s comments — this was just awesome! The positive energy was so motivating…I had a great moment during my last 10 burpees when 4+ people were cheering me on and I just gave it everything.

    I had the pleasure of working with Christine — I can’t believe it was her second day! She really pushed me. We scaled the workout quite a bit, but it was still tough. PVC for OHS (still getting used to that, didn’t want to kill myself the first exercise), 12.5 DB for thrusters, regular cleans with 15# bar, 25# strict press, 12 kg for KB swings (Christine did DLs), jumping pull-ups, 12 kg SDHP, 12″ box jumps, regular lunges (Christine was a warrior and grabbed the DBs for her second set!). Proof of scalability, yet again! :o) It felt so great to finish!!

    There’s no way I would have rather spent my New Year’s Day. I feel so incredibly lucky to have found the amazing coaches and athletes at CFDC. 2012 is going to rock!

  8. Dian says:

    This was an amazing way to start the year. Thank you for coming up with this amazingly creative and fun WOD! Thank you Ami for being such a great partner.

    I’m looking forward to another great year with CFDC!

  9. Sara says:

    Ditto to all the comments. Great workout!

    Julia – thank you for persevering with me and hanging out as it takes me at least 2x as long to finish each exercise as you.

    SBV – nice pushing with the heavier weight.

    Julia and I used 75lbs for the barbell work (the thrusters were the hardest for me), 45lb KB for the kettlebell work. I did overhead step-ups instead of lunges and use a 25lb plate and 12″ box.

    My traps and arms are pretty sore but am ok otherwise.

    Looking forward to 2012

  10. Greg says:

    You didn’t slow me down. I was impressed that you could kip since I was already so tired when I got to the pullups I couldn’t even attempt to kip and used the bands.

    It was a great way to start the year. Really feeling it today.

  11. edgy reggie says:

    The New Year’s Day (or first day of the new year) workouts at CrossFit DC never disappoint me. 🙂

    I did a developmental (weightlifting) meet at CrossFit Silver Spring the previous day (New Year’s Eve); therefore, I was already behind the proverbial eight-ball for Sunday.

    As Tom A. mentioned, I partnered with him, and we used a 115# barbell and a 2 pood (32 kg) kettlebell. Well, Tom did. I had to drop down to a 95# barbell for the push press/push jerk portion (thanks Ben for setting up the bar).

    I was not at my best; nevertheless, I felt as if I gave it my all. Thanks to everyone for the cheers at the end. Special thanks to Tom A. for sticking with me, for pushing me on, and for the encouragement.

    I was very sore when I went to Winnie’s Iyengar yoga class that evening. Once I was done with the class, the soreness left…and never returned. Imagine that. 🙂

    I am looking forward to 2012 with a smile, lots of hope, and lots of optimism.

    I wish everyone in the CrossFit DC family all the best for 2012…and beyond. Now go chase those goals and overcome those hurdles! 🙂

  12. Tom Brose says:

    I couldn’t get my post to load last night, but here’s the gist of it: Thats exactly how I wanted to start the year, and the people I wanted to kick it off with!

    Thanks for all the dedication, effort, giggles, insults, love, shared mayhem, agony and fun.

    2012- bring it on CFDC style!

  13. Ben says:

    Great workout to start what will hopefully be a great year of Crossfit. I partnered with Chris on the workout, which definitely kept me to a quick pace just trying to keep up.

    Thanks to everyone for being so welcoming of our friend Ray – I think he is a convert. He, of course, commented on the difficulty of the workout, but also was surprised by the strong team environment with everyone.