CFDC Shout-Outs
November 20, 2013
Friday, November 22
November 21, 2013


3 Rounds of
15 squats
5 rolling split straddles
15 band good mornings
5 plank to squat
15 mountain climbers
5 PVC dislocates

Met-Con Prep
5 Deadlifts, 5 Jump Squats
5 Deadlifts, 5 Med Ball Front Squats
5 Deadlifts, 5 Wallballs

Team Met-Con
For time, complete 1 rd, 2rds, 3rds, 2rds, and 1rd of the following triplet:*
3 Deadlifts (M=275/225/185/135; W=193/153/123/83)
6 Burpees
12 Wallball

*Alternate work & rest between 3 partners per station. Partner A completes 1 round while B & C rest, then B completes 1 round while A & C rest, etc. Once each partner has done one round, then A completes 2 rounds while B & C rest. Continue in this manner until each partner has completed the required rounds.


  1. Kenna says:

    I did the team met con with Reggie and Antonio, who did a great job with the encouragement! I used 83#. I probably could have gone a little heavier, 123# was just a little too much for me to keep me moving. The real challenge for me were the wall balls, whew!

  2. Megan B says:

    I tore my hand doing the workout on Monday. Does anyone have recs for gloves? Thanks!

    • Julia says:

      Hey Megan! No doubt the coaches will have suggestions, too, but figured I’d pass along a couple resources on hand maintenance:

      I have small hands (“paws,” according to Coach Chris), and often feel like just holding onto the pullup bar, barbells, kettlebells, etc., is work in and of itself. This especially true when my hands are ripped or just a little tender and beat up. Instead of wearing gloves, I tape over the rips (the links above give some examples as to how best to do this) so that I’m still able to work out, and make sure I take care of the wound so that it heals as fast as possible so that I can get back to training as usual as fast as possible! NB: There are definitely times when I rush the latter step, so this is more of a ‘do as I say, not as I do’ kind of recommendation. 🙂 I usually buy athletic tape by the pack at Modell’s in Columbia Heights. And in the gym, I’ve found Coach Sara to be a great resource on all things taping and hand care-related.

      Hope this helps!

  3. Devon says:

    I did the team workout with Phil we were so close to dominating, aka finishing in 25 minutes (one round shy)!

    Used: #193 for deadlifts(felt good, but for some reason a little heavier than I was expecting). and #16 lb for wall ball

  4. Ben says:

    I worked with Jay this morning and used 275 on the DL and 20 on the wall ball. Jay did a great job pushing the pace. I think a lesson learned from this workout was active recovery between sets. It felt much better to keep moving and shaking out the arms and legs as opposed to sitting down, crouching, leaning, etc. It felt counterintuitive (particularly after the round of 3), but I felt much better going into the next round.

  5. Steph says:

    This looked tough. I think a lot of people went into it thinking that the DLs were going to be the toughest, but in reality the wall balls were worse. There will be some fried legs tomorrow.

  6. Nathan C says:

    Wow, that was an epic experience. I’m so glad Tom let the 5:30 crew work through to the end, even if my legs are paying the price for it now. This workout really reminds me of one of the things I love most about CrossFit — namely its constant supply of new and substantial challenges.

  7. Dray says:

    That was brutal but completely expected since wall balls are the worst. Initially time capped at 30 minutes and no one really came all that close. Working with Paul and Andrew, first round we held a pace that might have made it (a minute per individual round) but things went a little downhill from there leading to finishing around 35 minutes.

    Deadlifts at 185# and despite thinking before we started that I should do 225# this was definitely the right call as it became very difficult to hold good form towards the end.

    Great workout to end the week before leaving town for Thanksgiving – be back in a week!

  8. Sara K. says:

    I partnered with Jessi C and Sara V during 5:30. I went with 193#. I started with a 16# wall ball but ended up finishing with a 14 because I had a hard time finding the 16 and sometimes both were being used when I got up front. I had several miscues with the wall balls. first round up there I spent a good amount of time looking for a 16. Then one time when I had to break and let the ball drop to the ground it smacked into another ball and shot off across the room. (Note to everyone do not be lazy and start wall balls when there is a medball on the ground in front of you. There were so many around that I had a hard time making some room and just went ahead anyway when there was one on the ground in front of me). I went into this workout dreading the wall balls given that the last time I did wall balls they were horrendous. These were still very tough but much better than last week. I wasn’t too concerned with the deadlifts or the burpees (a necessary evil).

    • Jessie Chrismer says:

      That was a good one! I did 153lb and felt good about my form throughout. I always wonder if I start with my hips too low, but I seem to adjust after the first pull. As with Sara, I started with the 16lb wallball, but switched to the 14. After the switch I was able to string more than six at a time, so that helped with efficiency in the front room. The burpees and the sprint between the front and back were my strong points. 🙂 can’t get enough sprints.

  9. Dave L. says:

    This workout invited painful childhood memories of little league. No matter how much focus I devote, the ball ends up smacking me in the face.

  10. John T says:

    I partnered with Nathan and Michael on this one, and it was indeed epic. We were part of the 530 crew that went ~5 minutes over the 30 minute cap, but I felt that we kept up a pretty good pace all the way through. Used 185 lbs on the deadlift and 20 lbs on the wallballs; the deadlift was maybe a bit light, but the difficulty of the wallball more than made up for it. On thelast metcon I did that involved deadlifts, I went a bit heavy and lost the form, and ended up with a sore back for a few days, so I was glad I was able to maintain proper form throughout this workout. This was a lot of fun.

  11. Kara McIver says:

    This workout was way harder in practice than it looked on paper. Thanks to Erica and Kelly for pushing me through at 153#.

    • Kelly Mc says:

      Awesome work Kara and Erica! 153 turned out to be a little heavy for me (shoulders back, Kelly!!) but i managed–still not as strong as I was before the weeks of modified workouts, meh. I feel good today though so I’m still glad I stuck with it. Used a 14 on the wall balls throughout–felt great at first, but by the last set, I think I was only stringing 3-5 at a time.

      Looking forward to seeing everyone again after Thanksgiving–at which point, I will be an official resident of Logan Circle! 🙂

  12. Cort says:

    Tess and I partnered on this WOD. This was insanely tough at 123 IBS. The wall balls we’re brutal. You have no idea how happy I was when we finished the workout.

  13. Sara VDH says:

    Me (during the warmup): There’s nothing I hate more than mountain climbers. Except maybe burpees.
    Tom: Wallballs?
    Me: Oh yeah – those too.

    Awesome wod – loved the mix of strength with speed, full of opportunities to expose my weaknesses, I definitely need to work on stringing more wallballs together! Loved working on a team with Sara K. and Jessie – super motivating!

  14. Reg says:

    As Kenna mentioned in her post, I was on a team with Antoni and her. I received lots of good, positive encouragement from both of them (and the rest of the noon class, no less). 🙂

    Used 275# on the deadlifts. Not a problem. I just took my time with the pulls so that I could pull without slack from the bar. Of course, there were those voices that reminded me to not round my shoulders. 😉

    Burpees? Six of them were…okay. I even did bastard burpees on my *final* set.

    Wall ball? For the most part, I did all but my last two sets of these unbroken with the 20# medicine ball. *cough*There is an advantage with being 6’4″ (1.93 cm) in performing wall balls.*cough* 😀

    All-in-all, I enjoyed this workout and I really enjoyed coming in at noon.

  15. Reg says:

    Oops…left off the “o” in Antonio’s name. My bad.