October 12, 2008
October 17, 2008


Warm-up: 3x thru

15 Squats
5 Push-ups
15 Sit-ups


Class was broken into two teams for this workout. The Ladies versus the Guys! Of course after the first round I don’t think anyone cared about anything beyond surviving.

21-15-9 reps of

Box Jumps
Ring Dips
KB Swings
Wall Ball Shots
DB Squat Cleans

Finisher: Ask and you shall receive!

If you have anything you want to work on or feel is lacking from class, you should share in the comments section. Tom will most likely include it in the next class. Since weak abs were mentioned in the comments section not too long ago, the finisher was this gem:

Three sets of 5 reps, but who actually did their 3×5???

Better yet, what exactly is this ab exercise called? Cradle of Pain???



  1. CFDC Maiko says:

    bah, lost my original comment that had my Goat List! Oh well.

    Last night’s workout – I tried getting low on the burpees to see if I could get my chest to the floor (ala Easy Button Burpee). Nope…closest I got was the ribs and my thighs touching the floor, lol. I did step-ups instead of box jumps since I’m wearing those heels that f*cks my left foot up (the only ones that goes with skirts). I can’t wait until it gets cooler so I can switch those out for boots!

  2. Yeah, I know I didn’t do 3 sets of 5 on those ab killers! But my partner, Brenna, sure did. Actually she completed 16 in 2 rounds. It was impressive. 12 in the first round and 4 in the second round.

  3. Tom Brose says:

    New official name “The Cradle of Pain”!!!

  4. CFDC Maiko says:

    At first I was like “Brenna did 12 straight?? That’s insane!!” then I remember the rugby girls are quite a force to be reckoned with.

    Unlike my OL ass…*sigh*

    oh, OL = Office Lady. Gotta luv Japan.