October 19, 2008
October 24, 2008

Congratulations to Chris for completing his first Triathlon this past weekend! He placed 2nd in his age division and 26th place overall! Nice job!


A few times thru:

20 Alt. Lunges
10 T-Push ups
10 Windshield Wipers/lateral leg raises

Before the torture session we briefly covered the kettlebell swing, focusing on the height of the swing. The minimum will always be bringing the KB to eye-level, however you should work up to bringing the KB overhead. When bringing the weight overhead you want to punch your head through your arms much like when you do presses or thrusters. Remember to stay on your heels and try not to come up on the toes!


1 Minute per station, 5 times total:

KB Swings
Box Jumps

Incredibly simple in design with only three exercises but somehow this turned out to be very tough. So which felt it more – your back or your shoulders?

I went through everyone’s score sheets and have the results listed below. The order for the scores should be Thrusters, KB Swings, and Box Jumps. If there’s any errors with the scores listed…WRITE NEATER NEXT TIME!

10-21-08 Workout Results

Skill Work: L-Sits

Post loads to comments and get some REST!



  1. CFDC Maiko says:

    Embedding spreadsheets = headache!

    My team (Sara & Brenna) used a 16kg kb for the swings and 25# DBs for the Thrusters. My back was killing me!!!

    Tom (the Brose one), what are you doing in that first L-sit pic?

  2. tomandami says:

    All I can say it God did I suck on the box jumps.

    But great work-out – nice mix of met-co and strength with a skill at the end.

    Way to go Chris.

  3. CFDC Maiko says:

    Man, it looks like it was cold in those triathlon pics…what was the temp??

    Forgot to add to my original comment – Did step-ups instead of box jumps.

  4. Oh I can tell ya, it was COLD! While Mr. Triathlon was swimming in the warm 74-degree ocean and sweating his ass off from the ride and run, his cheerleaders were standing in the rain and wind with a temperature at about 50.

    Glad the pic I took of you didn’t go to waste Maiko! 😀

  5. Chris says:

    This comment has been removed by the author.

  6. Chris says:

    This comment has been removed by the author.

  7. CFDC Maiko says:

    oopsie! the spreadsheet disappeared!