July 18, 2008
July 23, 2008

Sunday’s workout came courtesy of Leo who is out in CA having the time of his life getting paid to do CrossFit!   He is serving in the US Navy, with the goal of becoming a SEAL, and is waiting for his BUDs class to start.  In the meantime he wrote that everyone there is doing CrossFit. He sent in this workout that they did the other day, and noted that half of his class puked on the second round.  We stuck with 2 rounds for the class, while Leo did 3.    Here’s what happened.

Warm-up: 3x

100 skips
15 squats
100 skips
20 supermans
100 skips
10 push-ups

Strength Work:

Deadlifts 5×5

Focused on form at the expense of weight, so we really didn’t push the limits.   Ami still managed to pull 185 lbs for five reps!

Workout: 2x through Chaos Style (start anywhere, keep going)

No groups. Pick whatever exercise you want to start with and follow that order (Chaos Style).


Thanks for holding Tom!
(a note from Tom on the workout)
Great work by everyone who survived that one.   Part of the motivation to put the class through that workout came on Saturday, when I received the email from Leo.  If you remember him, when he showed up saying he was going to be a SEAL, we “tested” him out.   In other words, I turned him over to Russ, who tried to break him down.   Russ put him through Diane (21-15-9 deadlifts and HSPU), Cindy (5 pullups, 10 pushups, 15 squats for 20 minutes), and a series of sprints, lunges and bearcrawls.   This was all in one session, and Leo was up for more. He was grinning because he knew what was going on.   Russ was a bit shocked, but reported back his legit status.
So, I went for Jiu-Jitsu on Saturday, got to the gym early, but was not feeling very motivated to train.  Checked my email, and there was the message from Leo.   Just the motivation I needed, and a workout of all the stuff I least like.   perfect.   Knocked off 2 rounds before the class, and was happy to feel miserable doing it.



  1. CFDC Maiko says:

    My ass is sore from Sunday. My buns scream with every step I take, especially going up stairs. That was quite a workout…curious to know what other stuff Russ and Leo are doing…

  2. CFDC Maiko says:

    forgot to ask, what’s BUDs?

  3. Tom Brose says:

    Basic Underwater Demolition school I THINK! Its the SEAL training famous for Hell Week.

  4. Chris says:

    That workout rocked/sucked – went home and laid on the floor for 30 min willing my body not to regurgitate anything. Thank you Tom, and thank you Leo.

    Salty Hat

  5. TomandAmi says:

    Thank you for sharing Maiko –

    Ami’s buns hurt too. But know that I appreciate the results from the effort.

    Yes a great work-out. It seemed like by the end we had lost about a third of the class?

    I am still on wounded reserve.

    And – see that Jen Conlin made the big time – her photo on the CF site affiliate page.

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  7. My legs have not been this sore for a very long time. Moving is a struggle. Think I’ll be standing on the escalator going up from Dupont metro today…

    Great workout everyone!

  8. Leo says:

    Im glad you guys had fun. Ill keep them coming. Our instructors get pretty creative so its always different. Keep it coming and never quit! dosent matter how slow or how fast, how much weight just get to the end. I watched a Seal working out in the compound doing bearcrawls with 45lb kettle bells, at one point he was draging the weights he was so fatigued. He stood up knew nobody was watching him or pushing him, put his hands on his hips looking very confused (like he was thinking of quitting). He then took a deep breath got on his knees grabed the weights and keept going. Its when nobody is there to stop youfrom quitting where true character is built. Ill be up for Christmas and newyears hope you guys bring it because I am.
    “Mind your thoughts; they become your words Mind your words; they become your actions Mind your actions; they become your habits Mind your habits; they become your character Mind your character; it becomes your destiny.”