September 7, 2008
September 10, 2008

Haha, welcome back everyone who was missing! I’m sure most people wouldn’t want this as their first CFDC workout after a long break. Speaking of missing, where you at Reggie??

Warm-up: 3 rounds…

10 PVC Dislocates
5 Dive-Bomber Push-ups
10 Supermans
10 Scorpions

Workout:: The Nifty 50 “Steve Style”
I think Steve o. has a thing for this type of workout…

Complete the following for time, with a special catch!

50 Burpees
50 Wall Ball
50 Pull-ups
50 Box Jumps
50 Ball Slams
50 Barbell Deadlifts (135# for men, 95# for ladies)
50 Sandbag cresents
50 KB Swings
50 Sit-ups
50 Knees-to-Elbows

*The Special Catch: in between each exercise, complete either 50 Double Unders or 100 regular skips.

Eventually the jump rope was omitted as we were approaching an hour for the workout.


Post loads and any subs to comments.

Thanks for another rough workout Steve O.!



  1. CFDC Maiko says:

    I completed the workout in 52:23 minutes minus 46 sandbag crescents. F%cked my left shoulder/back last time I did crescents so I was too scared to keep going =(

    For the KB swings I used a 16kg KB, for the ball slams it was the 20#, then I did 25 reps of the 135# for the deadlifts. I probably should have done 50 DLs since I eventually chickened out of the sandbag crescents!!

  2. Chris says:

    That picture says it all. I felt about the same way I looked (and still do for that matter…)

    Front loaded the workout with what I find harder – PU’s, Burpees, K2E, BoxJumps – and most went well. Crescents fell in the middle, and those just butchered me. Missed out on 2 rounds of rope-skips due to time.

    Good to be back – thanks again Steve, for being so gentle on our first night back to CFDC.

  3. reggie says:

    Yeah, I know that I was MIA for the workout. 🙂 I was still in “recovering” mode from the Saturday/Sunday workout combination. But I promise to show up — fully recovered — on Thursday (11 September).

    On another note, welcome back Chris and Stephanie! 🙂

  4. tomandami says:

    It started with 30 now it’s 50 – glad Tom will be back soon so Steve can’t return with a 70 somethng work-out. I started to wonder about our collective sanity after 45 straight minutes and looking around at everyone still going strong. Nice to see Chris and Stephanie back. Basically followed the same route as Chris more or less particularly at the beginning to get the pull-ups, DLs, and purpees out of the way. Missed two jump ropes at end because of time. Thanks Steve O. great work-out.

  5. Monica says:

    Wish I was there… this is one of my favorite workouts!

  6. CFDC Maiko says:

    Chris – I think we all felt the way you looked once we got beyond the 30min mark. I know I did, especially on the K2E which I always seem to end up doing close to last…haha =

    Tom&Ami – Don’t give Tom any ideas! He may come up with some insane 70-rep workout himself!

    Reggie – Definitely good you didn’t come to Tues class if you were still recovering! I forgot you pulled double duty this weekend, Sunday’s workout was pretty rough too. Nice profile pic by the way ;P

    Monica – I don’t know of anyone who likes the Filthy 50 workouts. That’s pretty hardcore!

    Ok, ’nuff from me!

  7. I didn’t realize that we were supposed to jump rope in between sets and didn’t start doing them until towards the end when I asked Steve. I only did 2 rounds of jump rope and was going to make all of the rest up after the crescents (my last set) but Steve said no more jumping rope.
    After taking 3 weeks off, I am definitely in pain.