April 23, 2012
April 27, 2012
(pull) UP & RUNNING

Tuesday saw class continue with upper-body work, while also helping to get people prepped for this weekends Run For Shelter 10K (are you signed up? do you want to be? You should! click the link and make the jump to the registration page – this is a brand-new local run for a great cause, and has been mentioned multiple times here on the blog, so join your fellow CFDCers for a nice easy 10k!)

AMRAP Pull-Ups, 
800m Run, 
AMRAP Pull-Ups, 
800m Run, 
AMRAP Pull-Ups, 
800m Run, 
AMRAP Pull-Ups 

This workout was based on CFHQ’s girl WOD “Nicole.” The general idea being to perform as many pull-ups as possible before heading out on a timed 800m run. As each of the three 800m was done for individual time, so you could think of this as 7 separate workouts: AMRAP pull-ups, then 800m for time, then AMRAP pull-ups, then 800m for time, etc.

Pull-ups were scaled so that everyone was getting plenty of time in on the pull-up bars. Those with only a few unassisted pull-ups were still encouraged (read “required”) to get in as many strict or attempted-strict pull-ups, before switching over to the assistance bands to complete their AMRAP set. The more time you put in collecting those 1 or 2 strict pull-ups, the faster you’ll build up your strength, and the sooner you’ll be banging out high rep sets of pull-ups.

 6pm Results:

7pm Results: 
(photo coming…) 

Of course, this workout didn’t take the whole of class time, and with change left-over, a little core work was in order.

3 x AMRAP Cradle of Pain

After completing 3 rounds of as many burning, cramping, nauseating reps as possible of the Cradle of Pain, everyone was released for the night. If you have any questions about the Run for Shelter 10K, please don’t hesitate to post in comments or ask Tom or Chris. Also, for those already signed up, feel free to coordinate a carpool down to the event. Coaches will do bonus burpees for all those who run in their CFDC shirts (and take photographic evidence to share on the blog!). See everyone on Thursday.



  1. Erica says:

    First of all, what is a “girl” WOD…I didn’t realize that there were differences. Second off, I’d be open to running in a CFDC shirt, but would need one a little bigger than I have now (and Ben’s is too big). Does anyone have a bigger size or even a smaller men’s size that they want to loan me? I’d almost do ANYTHING to see the coaches do extra burpees. The runs were nice yesterday as the weather was perfect. Unfortunately, my pecs were a little sore from the pushup pandemonium on Sunday so I wasn’t at my best. I could only get one legit one before I had to switch to the (loose) band.

  2. Ben says:

    A “Girl” WOD refers to the many CF WODs named after girls…the most notorious being Fran. There are many others such as Elizabeth (21,15,9 of cleans and ring dips), Helen, Diane, Karen, etc.

    Class was better than I expected yesterday (I hate running). I was able to improve a few seconds each time on my run, but declined a little each round on the pullups. The cradle of pain is living up to its name today – my abs are SORE!

  3. Erica says:

    I forgot to add that in honor of someone’s birthday tomorrow, I propose an additional post-class WOD for the person of honor.

    5 Snatches (at 135#s)
    6 Elbows to Knees
    2 Bear Crawl
    3 minute AMRAP Kettle Bell swings with 1.5 pood
    4 Scapular Retractions
    6 Turkish Get-ups
    I(1)K row
    2 minute AMRAP burpees
    Nancy (yes, end with Nancy)

    That should total 29…plus Nancy for good luck. 🙂

  4. Haha! I love this idea, Erica! Not sure SBV will be a big fan, though…

    Either way, I would like to request some bear crawls tomorrow night, just so we all get a big bday laugh at his version of the movement, “bear crawls on crack.”

    Look forward to seeing everyone tomorrow night!

  5. TomandAmi says:

    Hate running too – but oddly enjoyed this work out except the the cradle of pain. And Dan is one large, dense hominid to be trying to slowly tilt back and fort. This was as much of work out as actually doing the cradle myself. The Dan WOD.

  6. Dian says:

    I used to have 1 good un-assisted pull-up in me but no more. WTF?!

  7. Julia says:

    You guys are awesome. Love that CFDC is getting behind a not-so-traditional-in-the-CF-sense event in support of a great cause. I know Joanne, Amelia, Erin, and Erica are signed up for the 10k – anyone else in? I’ll be there putting my CFDC training to good use as a volunteer. Looking forward to seeing CFDC shirts and watching coach-burpees.

    Last night: I went with kipping pullups, and the kipping actually felt pretty smooth – haven’t really been able to get going on the bars downstairs before. Maybe practicing there will help teach me to keep my wild kip in check (the wall being there presents a small barrier).

    Didn’t realize there were so many girl wods. There’s some pretty scary-looking stuff in there…

  8. Unknown says:

    I will be renting a car and for sure take two other folks to the run on Saturday. I will have to jet right after the event though, as we have to get home and head up to the SweetLife Festival–hence the car.

    Let me know if you want/need a ride and we can coordinate.

    And I don’t have a CFDC shirt. How does one earn one?

  9. Unknown says:

    Don’t know why my comment said Unknown. This is Dave, should be there on Thur, but if you want to work out a carpool, email me: daeckmann@gmail.com

  10. Katie says:

    Sorry I missed this one, as I need to work on pull-ups and running. :o( I came down with a nasty cold, so stayed home. I think staying home is actually tougher than going to class sometimes, it sucks missing it! If I’m feeling better by Saturday I’ll definitely join for the mile run and cheering on the CFDC speed demons!

  11. Sara says:

    I am going to have to skip the 10K as I am working on getting my little ankle problem better. I will definitely be there to cheer the runners on. Whatever happened to a CFDC water table? Is that going to happen? Those who are going to cheer please let me know. Maybe we can all meet somewhere.

    @Erica – Nice job sticking with the Double Unders and asking for one last shot. It was great to see you get a new PR!

  12. SaltyHat says:

    Sara, good question, and I am at fault for not clarifying sooner:

    No, there is no H2O table volunteering. Another group snuck in and stole our job from us, and while Tom and I were gung-ho about threatening them with bodily harm, we figured that might reflect poorly on Julia, and decided to graciously let them have it. As well, it doesn’t seem that they have need for more volunteer groups (not that Tom and I heard back on, anyway), so everyone is free to either run or cheer on those running.

    Oh, and Tom has also offered to do my burpees for me. Nice guy, huh?

  13. Tom Brose says:

    YEAH BURPEES! I’m ready to cover Chris on this one.

    Glad to see the Cradle of Pain is still able to live up to its reputation.

    Katie, hope you are feeling better.

    Erica, Sara was right, great job on sticking with the DUs pre class.

  14. edgy reggie says:

    I’m in the “I hate running” club too; however, the only way to get better at it is to do it. Unfortunately, Tuesday night’s class was not it for me. At least I was consistent with the pull-ups (even with still-sore pecs) and managed to get a few reps in with the “Cradle of Pain.”

    Katie, I may join you in the one-mile fun run on Saturday. If I do it, I may even improve my mile time. Who knows?

    For those who need a CrossFit DC t-shirt for Saturday, here is an idea: I have a few “CrossFit DC” bumper stickers that I can bring, and you can attach one to a shirt of your choice. 🙂 Since no one has set a t-shirt standard, I think that this is a very legitimate way of getting the coaches (or coach) to do burpees. 🙂