March 16, 2012
March 21, 2012

12.4 is over and done, and that means just one Open workout left! What’s in store for the last hurrah? Pull-Ups? Deadlifts? HSPU? More Wall Balls??

With most everyone’s quads still pretty brutalized from 12.4, Sunday’s class took it easy on the posterior chain. Instead, the focus shifted to some much needed pull-up review and practice followed by a short belly-buster of a partner met-con.

Skill Review & Practice: 
Kipping & Kipping Pull-Ups 

The review session started off with a set of the arch-hollow holds, followed by a set of slow kipping. Once everyone had cycled through those two pieces, we progressed into full kipping, with or without kipping pull-ups. Those with both the required number of strict pull-ups and ability to kip were instructed to go for two attempts of max rep kipping pull-ups. Those without continued to work on learning the kip.

Post-kipping practice, class was paired off and each group grabbed a kettlebell to call their own for the next 20 odd minutes.

Partner Met-Con: 
5 x 10 Swings, 10 Hollow Rocks, 10 Push-Ups 

This workout worked in an alternating fashion, so P1 did 10 swings, 10 HRs, and 10 Push-Ups before resting while P2 did 10 swings, 10 HRs, and 10 Push-Ups. Partners worked in this fashion until each had completed 5 rounds a piece of the workout. Not a killer by any means, but still enough work to drive home the importance of needing a strong core across a myriad of movements.

Congrats again to all the Open athletes for being one step away from completing all five workouts, and props to Monica and Nikki for fitting in 12.4 at the beginning of class, resting and spinning for a bit, and then jumping into the class workout. And speaking of dedication, recognition is also in order for Amelia and Jeff, who both showed up on Sunday to get their 12.4 done after respectively having run a half-marathon and skating a full marathon the day before. Of course, then there was Erica, who not only ran a half marathon Saturday morning, but then came Saturday afternoon to do 12.4, AND THEN showed up for class Sunday morning (but was thankfully smart enough to dial down the weight, and then reassure her coaches that Monday was a rest day…probably…)

See you all on Tuesday. Speaking of Tuesday, anyone else think we might need to pick-up a barbell in class?



  1. Steph says:

    I feel like CFDCers perform better with each Open workout. It was great to see everyone holding themselves to such high standards. Congrats to everyone, only 1 more to go!

  2. Katie says:

    As usual, I was completely amazed by the athleticism shown by everyone on the Open workout. It looked brutal! Mackenzie had some good advice for me on Saturday to be sure to keep increasing in weight as I get stronger. It’s an excellent point, and one that I’m going to work to hold myself to. (while keeping good form, of course!)

    As the lone member of the Elements class, I was fortunate enough to get a personal training session with Chris and Steph on front squats. I worked to two good reps at 45#. Really excellent coaching, I’m feeling more secure with the form so now hopefully I can focus on building strength.

    In the main class I stuck to kipping, which is feeling fairly good. I need to remember to keep my scapular retraction. I know the metcon wasn’t meant to be a killer, but 50 push-ups is a lot for me, and by the end my scapula were not retracting anymore. I’m nice and sore today, which I love because I know it means I’m getting stronger!

  3. edgy reggie says:

    Open workout 12.4: Most. Painful. CrossFit workout. Ever…

    …but I did it. I really could not have done it without Team CrossFit DC having my back and (especially) without Coach Brose being my judge, coach, and main supporter. Thank you all.

    A big fist bump to all Team CrossFit DC members. You gave it your all with Open workout 12.4 (as well as with the prior three workouts), and you left nothing in the tank once it was done. I commend all of you.

    I have to say it again: Ouch!

    Sunday’s class: I was walking around as if I was channeling Redd Foxx’s character on Sanford and Son. This class was a great tonic (or balm) in recovering from Saturday’s quad-tenderizing workout. I actually felt better once class was over…

    Iyengar yoga:…but that feeling did not last long. Sore quads were in effect for Winnie’s class. However, I needed the torture, er…work. I felt so much better after taking her class (really). I’m still feeling better and ready to tackle Tuesday’s class. Bring on the barbell work! 🙂

  4. SBV says:

    I don’t even know what to say about this last weekend. Saturday was truly one of the most enjoyable days I can remember. It was so amazing to watch CFDCers perform at such a high level. It was also amazing to experience the workout myself. You spend the entire week thinking things like, “get through the wallball shots in 7 minutes; get through the double-unders in 2 minutes; leave yourself 3 minutes to bang out muscle-ups.” But, thinking and doing are two completely separate animals. When you’re actually in the workout and executing your plan, it feels surreal. I can remember seeing the clock, but being unable to process what was on it! In the end, it felt amazing to finally come through for the team and put up a good score. Thank you all for sharing such a great moment with me.

  5. Erica says:

    Saturday was nuts. Seriously nuts. First off, BIG thanks to Sara, Chris, Steph, Spangles, and Ben for meeting me in AdMo to cheer me on after the beast of the 18th street/Connecticut/Columbia Road hill. And also big, HUGE congrats to Amelia for rocking her first half. Amazing!! So proud of her. I know I sound like a groupie, but I’ve had my doubts about how short, intense, CF workouts could impact long-distance workouts, but not having logged too many miles pre-race, I really am starting to believe more in less miles, more hardcore short intense workouts. I still think you have to do some longer runs, but it’ll be interesting to see how my half ironman and marathon in August and November, respectively, pan out.

    I cannot tell you how relieved I am that I went to Balance on Saturday. I think knowing that I was going to try for 12.4 after my race made me take care of myself post-race. Lots of water, lots of foam rolling, lots of stretching. And I knew that I loved wall balls and they were a strength of mine so wanted to give it my all. I wasn’t nervous beforehand and then all of a sudden I was. I was able to maintain 15 rounds of 10, which was a great strategy for me. THANK YOU THANK YOU THANK YOU to everyone in the gym who was encouraging me. Especially, Steph, Chris, and Ben who were right in my face the whole time. I really needed it and appreciated it.

    I will end with one word. Misery. I’m really in pain today. Yesterday was bad, today is worse. I said today is a rest day and I plan for it, but I’m wondering if some sort of movement might help keep/get me loose. :*( But honestly, I’d do the same thing again if I had the choice.

    I love you guys, every single one of you CFDCers 😉

  6. Erica says:

    And seriously, SBV, you were amazing on Saturday. So freaking awesome. Bug-eyes or not, great job to you! And everyone else is suffered through that workout, got no-repped, kept going, and pushed through. Allstars!

  7. Andraea says:

    It was awesome to watch everyone push through 12.4 on Sat. afternoon! It’s so motivating to be surrounded by such amazing atheletes! One more workout to go! Woohooo! I’m guessing handstand push-ups will make an appearance in the last one.

    @Erica – It was awe-inspiring to watch you do 12.4 after your half marathon. Seriously you are super human.

    My quads are in seriously sore. I walked around on Sat. afternoon to hopefully loosen them up a bit and streched on Sunday to hopefully get them less sore but I’m more sore today. I almost fell off the bus this morning cause it was so painful going down the steps!

    Any ideas on what do to do loosen them up?

  8. Sara says:

    Hi all, I was so sad I had to do 12.4 and head out. I really wanted to watch & cheer everyone on. It was fun while I was there.

    Like the rest of you the second day soreness is pretty humbling. I did the programming Chris gave me after class Sunday which had me snatching and clean and jerking up to 85% of my max. Each time I set up I had a tone of difficulty. Due to time constraints I skipped the conditioning he gave me (which I think I would have loved cause it involved swings and pendaley rows) and jumpe straight to the core work after the lifts. 3×15 GHDs. Luckily the GHD was already set for me. The abs soreness is just starting to set in.

  9. Dian says:

    It was truly inspiring and fun to watch everyone push through 12.4 on Saturday. As others have said it is really special to be surrounded by such positive people and amazing athletes. Looking forward to whatever 12.5 brings even if it is handstand pushups.

    I would like to thank Tom B. for keeping me legit on Saturday. I had more no reps than I would like to count. Thanks for making me earn all 150 of those wallballs.

    So, I am yet another 12.4 survivor experiencing extreme discomfort. My quads were sore directly after the workout and the soreness hasn’t let up. I’ve been trying to smile and fake a normal walk but I’m getting a lot of concerned stares and questions. I’m really hitting the water today and I’m going to attempt to foam roll again tonight. Now, my right calf is stiffening up.

    The hell?!

  10. Amelia says:

    Thanks to everyone that cheered for me on Sunday morning and to Chris and Steph for pushing/pacing me. I needed it. And for everyone that came out for the race!

    My quads are incredibly sore today…based on others comments I am worried about how I will feel tomorrow. And sitting on a plane and driving today certainly didn’t help things!

  11. Tom Brose says:

    Definitely the most physically brutal workout of the Open. While doing the wallball its mostly a cardiovascular challenge, but immediately after the quads seize up. Makes going down stairs a serious challenge for a few days. I can’t imagine how Erica is even able to walk after a half marathon plus 150 wallballs.

    Great work as always. Lets push hard through the next few workouts and hit 12.5 in style!

  12. Erica says:

    Tom, I’m walking just fine. I’m not sure what you’re talking about. In fact, when I saw the programing for tonight I thought squat cleans? Thrusters, um yeah!! Bring it!

  13. Steph says:

    By the way, did anyone see SBV’s 12.4 video on MC’s blog? It was hilarious!