October 8, 2012
October 12, 2012

With visions of team workouts fresh in our heads after CF BWI’s Hopper Challenge this past weekend, class encountered a small team workout of their own on Tuesday.

2x Lunge 1/2Ct, 5 InchWorm in Place, Hamstring Walk 1/2Ct, 10 Alt-T Push-Ups;
20 PVC OHS to Sotts Press 

The OHS to Sotts Press was a new addition to the warm-up which simply amalgamated two of our usual movements: simply get the PVC into an overhead position for the OHS, squat down, and at the bottom, lower the PVC to your back, press it back into the overhead position, and then stand up. We’ve noticed in the past that the majority of people simply abandon any pretense of squat form during the sotts press, and so instituted Tuesday’s version in an attempt to stress the importance of positioning in both movements in order to set us up for a more efficient OHS.

Partner Workout: 
For Time, complete 1 Rd of 
800m Run, 60 OHS, 60 HR Push-Ups, & 60 Wall Balls

After the warm-up, class split themselves off into pairs to prepare for the day’s workout. Each pair grabbed a bar and wall-ball, and warmed up the OHS by working up to their chosen weight: Men’s RX’d = 95lbs / Women’s RX’d = 65lbs. Once everyone was warmed-up, the rules of the workout were laid out.

The reps of each exercise (except the run) were totals, meaning that partners could split the reps up however they saw fit (alternating 5 reps at a time, 10 reps, or even all 30 in one go) with the one caveat that the reps be split up somewhat evenly (no 50-10 splits!). Both partners had to have returned from the run before they could start work on the OHS, and all reps of an exercise had to be completed before the pair could move onto the next exercise.

2 x 15 Partner Paloff Presses/side 

The Paloff press is en extremely effective core exercise, and one which we’ve often utilized in class. Thing is, we’ve never discussed them in any detail in a blog post.

The Paloff press is an anti-rotation core exercise (versus something like the Russian Twists, in which the goal is to create controlled rotation). Why is this so important? Learning how to brace the mid-section and resist rotation is instrumental in protecting the lower back while training. Simply put: learning to resist movement is just as important, if not more so, than creating movement.

The focus of the Paloff Press is the core, and that’s exactly where you should feel it (remember, the “core” we’re talking about is comprised of the abs, obliques, low back, and glutes, since their control over the hips make them a key component of stabilizing the lumbar spine). The closer you keep your feet together, the greater the core activation. A wider stance puts more resistance on your legs instead of your core, so keep your feet no wider than hip width apart.

To properly perform the Paloff press, assume a stance with your feet no wider than shoulder width apart. Keep the chest up and facing straight ahead, with your shoulders back and down. Fully extend your arms and pause for a 1-2 second count, and then return back to the starting position (which is generally the sternum, or nipple line for Katie). Remember to control the movement – you not trying to give yourself CPR.

Nice work everyone. Now, who’s hungry??

Well, besides Stephanie, who ELSE is hungry? Specifically, who’s interested in grabbing some brunch on Sunday after class?
We’re thinking of hitting up Southern Hospitality in Adams Morgan  for some grub on Sunday around 1-1:30, after class and the coach’s workout. Nothing too formal, just want to enjoy the weather with some food and friends. We’d like a somewhat accurate head count, so let us know in the comments if you’re interested, or shoot Coach Salty an e-mail (crossfitdc-AT-gmail-DOT-com).



  1. Steph says:

    Too bad Southern Hospitality doesn’t have ribs! But I’ll make do 🙂

    I worked with Dian last night. Thanks for working with me! The most difficult part of that workout for me had to be wall balls. I’m interested to know if anyone else my height has to jump each time to get the ball above the 10ft line, or is it that I’m not getting enough hip explosion coming out of the squat?

    I liked the OHS to Sotts press in the warm-up. I felt that it made me slow down and focus on driving the pvc up each time with proper form rather than rushing through the Sotts presses were they to be done continuously. I also appreciated the extra core work at the end cuz I always need more of that!

    See everyone Thursday! And hope many of you can make it to brunch on Sunday!

  2. Julia says:

    Steph, I totally have to jump to get the ball above the line… although I’m not quite your height!

    Jessi, those are some fierce Palloff presses! 😀

  3. Katie says:

    Everyone get lots of rest and eat your veggies! It seems some fall illnesses are going around. I wasn’t feeling well last night so made the tough choice not to come to class. Staying home from work today to rest.

    Thanks for the nipple reference! :o)

  4. Steph says:

    Agree that something’s going around. I’m not feeling so hot today so going to lay off the weights. Katie, sorry you’re not feeling well, but you made the right decision by taking a night off so that you’ll feel better sooner and not get anyone else in class sick! Feel better!!

  5. Erica says:

    Feel better everyone! I love team metcons and since I’m posting before Meels, I’ll quote her and say “we crushed it”. We used 55# on OHS and 14# WB. Hadn’t done WBs in awhile and felt it, although they still remain one of my more favorite exercises. We were able to break it up 10-10-10-10-10-10 more or less the whole time.

    I’m in for brunch!

  6. Mark Minukas says:

    Fun team workout last night. I especially like how Satin kicked his run into high gear at the end and blew right by me.

    Count me in for some Southern Hospitality this Sunday!

  7. Amelia says:

    Glad to be back in class after a week away. Metcon went quicker than I anticipated. OHS are still my nemisis – my wrists just can’t handle them.

    I think I’m in for brunch!

  8. Satin says:

    Thanks, Mark! I had to deal with the aftermath of recovering from that WOD, which took me a good 30-40 min. I definitely went too fast on the 800m run(2:30) and then we (Ben and I) went almost unbroken with all the OHS, push=ups and wall-balls.

    I might not be able to make it to the brunch!!

  9. TomandAmi says:

    I am in. I This the last CF DC Balance DuPont class? : ( I only use emoticons generally when emailing Ethan inspirational messages but this is the end of an era but as one door closes another opens grass hopper.

    I am doing the Fight for Mike benefit at CF OT Sunday morning so if if miss class see you at brunch.

  10. Ben says:

    I will definitely be there for brunch on Sunday.

    I worked with Satin on the partner metcon and was proud of the effort. We used 95 lbs on the OHS and the 20 lb medball. He is a great partner to work with because he just motors through everything! As he said, we made it through pretty much everything unbroken.

    Had a good workout tonight at CrossFit Full Circle in Richmond. 30 minute AMRAP of 400 meter run, 10 pushups, and 20 KB swings at 28 KG – I finished with 8 rounds. The length pushed me outside of my comfort zone, so that was good.

  11. Sara says:

    This workout kicked my butt. I worked with Julia and we used 75lbs on the OHS and 16lb Wallball. I got pretty good at 16lb wallballs and even got to a point where I didn’t have to jump just to hit the 10′ target. This was not the case on Tuesday. I had to jump for each rep and even some of those I had to no-rep because I ended up throwing the ball straight up so it never hit the wall. I also felt pretty sick for a while after class. These are the kind of metcons I clearly need to do more of.

    I am in for brunch.

  12. Dian says:

    Thanks for being my partner Steph!

    OHS are still not my thing but I’m working on them. I went very light on the OHS with only 35# and tried to keep good form throughout. The pushups caught up with me quick. We used the 14# wallball and I worked on keeping my heels down.

    Hot yoga class last night was challenging and great. It felt like summer down on the court at Kalorama.

    Unfortunately, I won’t be able to make it to brunch.

    See everyone tonight.

  13. edgy reggie says:

    I worked with Russell on the met-con. We “settled” on 85# for the overhead squats and with a 20# medicine ball for wall-ball.

    The run went okay for me. I’m not a speedster, but I didn’t feel as if it would kill me this time.

    The overhead squats felt fine, but I think that we could have upped the weight to 90# (or maybe 95#). We did three sets of ten reps each.

    Push-ups were no problem. We did two sets of fifteen reps.

    Wall-ball was not a challenge for me (heh, heh…wonder why?) as I was able to bang out two sets of fifteen reps per set (once I got into a rhythm). 🙂

    I liked the partner Paloff presses at the end.

    Let’s see what’s in store for Thursday’s class.