October 26, 2008
October 31, 2008

Back in the gym hitting the iron!


15 Squats
Help Mark move in some new gym equipment

Workout: Back Squats

Warm-up Sets – 5 reps for 3 sets

Steve O., Steve D., Reggie – 45#/135#/185#
Graham, Mike, Zack – 45#/95#/135#
Sara, Andraea, Maiko, Monica – 45#/75#/95#

Complete as many reps as possible in three sets using the weight assigned by Tom:

Finisher: Complete as many rounds as possible in 7 minutes of:

5 pull-ups
5 clapping push-ups
10 sit-ups

Great work from everyone in class! Be sure to rest up after doing those back squats!



  1. CFDC Maiko says:

    My hips feel destroyed after that workout…ALREADY.

    For the finisher my group (Monica & Jade) completed 7 rounds. I crapped out during the 6th round of pull-ups and switched to jumping. I’m thinking my kipping pull-ups go to shit once I get above 25 reps. Doesn’t matter if it’s broken down to 5 reps at a time. It’s like my trunk and legs just give up and tell me to f*ck off. *sigh*

  2. Tom Brose says:

    So you want to work on more kipping, is that what I (choose to) hear?

    Great work on the spreadsheet, I should have written out more clearly that Zach was working with 185 Lbs.

  3. Anonymous says:

    oddly, i dont feel too beat up from this wod! i do have a cool bruise that runs the width of my back from the squats however. oh, and uh, sorry bout all the funny noises i made during the wkout….coodnta done it w/out steve o and reggies encouragement.


  4. Monica says:

    This comment has been removed by the author.

  5. CFDC Maiko says:

    Consider that 185# weight thing fixed!

    Ok, maybe what I need for a workout is something like this:

    Complete for time…

    500m Row OR 400m Run

    4 rounds:

    5 Kipping pull-ups
    10 Burpees
    15 BB Thrusters (@55# for me)
    20 Double Unders

    500m Row OR 400m Run

    That would suck. Suck big hairy Hobbit balls…for me anyway.

  6. Monica says:

    My legs were so done after that…I woke up sore, which is rare!! That was a great challenge, definitely not used to doing that many reps with that much weight.

    I can’t wait til I can do 25 kipping pull-ups 🙂

  7. Chris says:

    Sorry I missed Tuesday night – I felt guilty, so after 45min of spin, did the Tues workout last night.
    225lb Backsquats:
    22 – 16 – 15
    7 Rounds of the finisher

  8. Sara says:

    I second Monica’s comment about 25 kipping pull-ups. I am not as sore as I was expecting. my legs were complete jello at the end of that workout. It was great.

    My team Andrea and myself finished 7 rounds of the finisher. We were doing ring rows instead of pull-ups.