October 1, 2008
October 5, 2008
Guess Who??

Now that’s clever

We got a lot of work done Thursday! Check out the master results board at the end of the post!

Warm-Up: Jeremy + Sit-ups

21-15-9 reps for time of:

PVC Overhead Squats

Workout: Back Squats

Game plan was simple: work up to bodyweight for the gents or 2/3s bodyweight for the ladies and get as many reps done for three sets. We started off with a few warm-ups sets using lighter weight before hitting the heavier weights. Ideally each person had 4 minutes of rest before each attempt.

For the little discussion Tom mentioned about the bar placement during a back squat, look here.

With 13 people in class this portion took up most of the hour, but you know we couldn’t end without a Finisher.

Finisher: A Twisted Push-up/Sit-up Ladder

Starting with 1 push-up and 2 sit-ups, go up the ladder and complete as many push-ups and sit-ups in 5 minutes. The ladder works like this:

1 push-up, 2 sit-ups
2 push-ups, 4 sit-ups
3 push-ups, 6 sit-ups
4 push-ups, 8 sit-ups

Etc etc etc.


And since it’s a little sloppy, please post your loads and results to comments.



  1. CFDC Maiko says:

    Before I forget!

    Jeremy + sit-ups: 6:06 minutes

    Back Squat @ 125# – 20/15/20 reps

    Push-up/Sit-up Ladder: stopped at 8 push-ups/16 sit-ups

    I really enjoyed class last night! May be my heavy lifting bias talking. Also, I gotta thank Karen for pushing me during the squats!! Don’t think I would have gotten as nearly as many reps as I did without that extra push!

  2. Tom Brose says:

    I was impressed with the strong efforts put in. Always nice to have Karen in class to add a boost of testosterone.
    I did this workout today: back squat 225×35, 10, 12. First set probably ruined me for the weekend.

  3. CFDC Maiko says:

    Bah, you beat my total by 2 reps!