May 29, 2012
June 1, 2012

After a long and raucous Sunday class, including some severe lower body beat down, Tuesday’s class turned its collective attention back to the upper body, along with a short met-con involving an brand-new amalgamation of two CFDC “favorites”.

5 Push-Ups 
1/2 Ct Inch Worm 
10 Squats 
1/2 Ct Hamstring Walk 
5 Hanging Scapular Retractions 
10 PVC Pass Throughs 
5 Scapular Retractions (Hanging or in the Push-Up Position) 

Strength, Part 1: 
Strict Press 5, 5, 3, 3, 3

The double strength portion of Tuesday’s class is actually a repeat from the beginning of May (“PRESSED INTO SERVICE“), with the same rep scheme of strict presses followed by one set of AMRAP push-press. For one, this should’ve given athletes both a goal to surpass (the weight and reps achieved in the earlier class), but also provides great insight to which athletes are incorporating the coaching instructions.

For example, in the post accompanying the previous iteration of this workout, we made a big deal about working to stabilize the lower body during the press, including a nice before and after photo of Paul incorporating the tight abs and glutes engaged position. Walking around Tuesday showed that a large number of people have been paying attention, as positioning was much improved. Work to achieve the form, and the strength and numbers will come.

 Strength, Part 2: 
Push Press, 1 x AMRAP @ 135/115/95/65/45

Similar to last time, following completion of the strict press sets, everyone was to complete one set of AMRAP push-press at one of the following weights: 45lbs, 65lbs, 95lbs, 115lbs, or 135lbs. The addition of 135 was a change from last time, but, in reality, we need to start including an 80lb option, as there are some for whom 65# is just a little too light, but who’s reps would suffer mightily under-going the thirty pound jump up to 95#. Consider it done.

8min AMRAP of 5 Mummy Pikes and 10 Side Hurdles

One side hurdle was equal to over and back (or 2 jumps), and could be done using one of three sizes of the green hurdles, a pvc laid on the floor, or simply a line painted on the basketball court – although an extra large 7pm class also saw side hurdles being done over a cone, a loaded barbell, and a tire! However, side hurdles are old hat by this point. It was the introduction of the Mummy Pikes that made this met-con an experience.

Mummy Pikes are an amalgamation between inch-worms and mummy-crawls, which renders a “sort-of inch worm with your feet on towels and your hands don’t move” type of movement. Begin as you would a mummy-crawl, in the extended plank-position with both feet on a towel. Keeping the hands in place and knees locked, tuck your pelvis forward so that you bend at the waist, and then begin sliding your feet towards your hands, so that your hips extend higher into the air. Slide your feet up as close to your hands as your flexibility will allow, and then push back out into the plank position. Be sure to maintain the hollow position in the plank position – don’t allow the hips to sag towards the floor, or the shoulders to pinch in and the back to over-arch.

Good thing it wasn’t too warm in the gym Tuesday – and, I am of course, being facetious. Remember, the hot, humid days of summer are here, and so the most important part of class is the part you take care of well before you even show up: drinking water (lots and lots of it). Continue taking in that fluid, and we’ll see you all on Thursday.



  1. edgy reggie says:

    Back from the Windy City. I had a great time, and I managed to get my squat routine in at CrossFit 312. CrossFit 312 is a very nice facility (even though you do have to deal with the frequent “L” train overhead), and the people there were very accommodating and friendly (and I got a cool t-shirt). Stop by CrossFit 312 if you happen to be in Chicago. I posted my workout on their blog if you wish to take a look at it.

    But it is good to be back “home” at CrossFit DC. I didn’t do the presses on May 1; thus, this was my first time with this routine. I worked up to 125# x 2 on the last two sets of strict presses (couldn’t get that third one in…hmmmm), and got ten reps in at 115# on the push presses.

    Once I got the hang of the mummy pikes, I actually like them. My knee and hips allowed me to perform multiple side hurdles from time-to-time. I finished with five rounds and a lot of sweat.

    I’ve got my Olympic lifting session tonight at CrossFit Bethesda, and I will be in class on Thursday. I’ll see everyone then.

  2. Katie says:

    Awesome class last night, I love the upper body work because I’m clearly getting results. I did my strict press sets at 25-35-35-35-40, up from straight 30# a few weeks ago. I got 13 reps on the 45# push press — thanks to Mackenzie for being a great cheerleader, I almost quit at 10 but she encouraged me to keep going. That was up from 8 reps on May 1, so I’m thrilled. Soon I’ll be able to do 65#, which has been my goal since watching the Smackdown.

    Thanks to Chris for the quick thinking on a great substitution to the mummy pikes (which hurt my back). I did 10 “towel” mountain climbers instead of the 5 pikes. I used a PVC for the hurdles, though I could have probably done the short green hurdle and will next time. I think I did 6 or 7 rounds…I’m bad at counting.

  3. Steph says:

    Way to go Katie! Awesome job!

    It’s great to be able to go back to the previous blog comment to see what I did last time we did this workout. Was able to get 3 at 70lbs and 1 at 75lbs last night, up from 2 at 70lbs. Yay. Still need a lot of upperbody strength work and need to learn the touch-and-go method even for higher weights.

    The metcon was challenging, but I really liked the mummy pikes as hard as they were. Subbed burpees for side hurdles. They sucked but I’d rather do them than more DUs. I think I’m DUed out.

    Hoping to be in class on Thursday before I’ll be MIA for awhile.

  4. SBV says:

    I improved by 5# on press last night and, in doing so, established a new 3 RM (140#). I also managed three more push presses than last time (22 at 115#). Unfortunatley, my arms really took a beating. Constantly lowering the bar from overhead back into the rack position tends to be brutal on my arms.

  5. Julia says:

    I think the pike-ups were toughest on my hip flexors and quads (is that right?), which definitely made the side hurdles challenging. Just tried to keep moving (and avoid slipping in my sweat-puddles)!

  6. Sara says:

    I wasn’t in class but I had plenty of upper body work on the workout menu last night as well: including push jerks , push presses, chin-ups and overhead plate situps.

  7. Erica says:

    I thought last night’s SWOD looked familiar! At first I was confused, but then I was pretty pumped because last time, I think I only used 60#s on the strict press and 65# on the PP. Yesterday, I worked up to 75# on the strict press (+ 10#s, woohoo) and AMRAPed with 75. I hit 11 which was less than last time, but the weight was heavier, so you know.

    I couldn’t figure out the pike mummies, but when I did, they were quad killers. Great work everyone!