November 16, 2008
November 21, 2008

+ If you are in town for Thanksgiving, drop by Balance Gym at 10am next Thursday for a special Pre-Glutton CFDC workout! You’ll get a great workout before the day begins and feel that less guilty about pigging out!

+ And speaking of food, let’s aim for a post-holiday start date for the CFDC food/diet challenge!

+ One last announcement! Jen (as in Jen Conlin, act like you know!) worked some magic and managed to get Jason C. Brown and Pam MacElree of CF Philly and Kettlebell Athletics to come to the DC area for a KB Training Workshop! There are still spots open for the workshop, so if you’re free Dec. 13th you should definitely sign-up!

Read more here!! PCF’s Kettlebell Training Workshop

If you got to Balance early Tuesday you saw what Tom had in store for class.

Warm-up: I really don’t remember but it involved:

20 Squats
10 alt. lunges
15 Supermans
20 Squats
10 scorpions
20 squats
5 push-ups
Child’s Pose/Stretch
5 Dive-bomber push-ups
10 scorpions

Workout I: In pairs complete 7 rounds for time of:

5 Deadlifts
10 Burpees

I have a funny feeling that the burpees may have been the killer in this one…

Since Tom had put the rugby group through this workout before class, our goal was to beat their best time.


Is anyone actually surprised that Henry and Chris S. was able to beat their time? I didn’t think so.

Workout II: Same pairs, same 7 rounds, same goal:

5 Push Presses
10 Box Jumps

Looks like Steph and Erica nailed this one! Nice job!!



  1. CFDC Maiko says:

    That was a fun workout ^o^

    Was teamed up with Sara for both workouts and we rocked the 155# Deadlifts!!! Actually it was pretty heavy…but the burpees were worse. Used 65# for the push presses. My form wasn’t great on those (elbows not high enough). I really need to work on that…actually need to work on barbell work in general.

    Before class Tom was talking to Sara and me about how weak I was when I started CFDC. It’s true, I was VERY WEAK. It’s something I don’t hide at all. I was just WEAK. I couldn’t even deadlift 65#. With that in mind, finishing the first workout using 155# (all reps were unbroken too!) just makes me happy =) I’ve really come a long way, but still have a long way to go!!

  2. CFDC Maiko says:

    Oops, forgot one more thing – So I’m thinking the CFDC Diet challenge thing may just be trying to stay on the Zone for a certain period of time, nothing Paleo (yet!).

    I was thinking about when I first moved back to the US (after 8yrs abroad) and how I was shocked at the proportions Americans ate. I think the Zone will really help with people (myself included) learn to control their servings, and not be controlled by food, while going Paleo will help fine tune everything.

    What are some people’s thoughts on this?

  3. CFDC Maiko says:

    I wish there was a way to edit your comments on Blogger so I don’t have to make new comments!! >_< Anyway, in re: to diet - do most people want to lose weight or just eat better?

  4. Monica says:

    Way to try to guilt us all into the diet challenge by calling americans fat….kidding. I read one of the Zone books recently and it’s a really cool concept of not only portions, but making sure you are eating carbs, proteins, unsat fats at the right times and combinations and with the right ratios. You definitely get enough food in the diet (which I think we can all agree is vital). Maybe we should start Jan. 1 and organize a kick-off cook-off event. I’d be willing to coordinate that, if there’s interest.

    Maiko, that’s amazing the increase in strength. I can remember similar stuff too…I remember when I used to do dumbbell chest presses with 5 lb. in each hand (like 2 years ago) and more recently I remember last October when I couldn’t get myself to DL 155 for even 1 rep…it’s absolutely amazing how much CFDC has helped me and everyone else around me who I’ve seen “transform” strength too!

  5. Sara says:

    I agree with Maiko that was a fun workout. I remember doing the Burpee/DL workout in the 1st or
    2nd class I came too. Tom had me at 95# on the DL that day cause he didn’t know me. As I recall the DLs were a piece of cake but I nearly keeled over on the Burpees. Well 5 months later and 60# more on the DL they seemed pretty heavy but I am impressed because I know the burpees were not as bad as that first time. That is not to say that they didn’t suck I just knew what to expect this time.

    Now if only I can improve upon my push press. We’ve done a lot of them lately and I feel like my form is getting worse rather than better.

  6. Chris says:

    225# on the DL, and 95# on the Push Press. Thought my lungs were going to catch on fire during the first workout.

    And I am up for giving the Zone a shot as I am pretty curious about the results I hear it can deliver. We are decent at portion control (except when seeing family, ESPECIALLY family in China…), but I know it could be much, much better, and I have a feeling that measuring out the portions would be my biggest sticking point.

  7. Tom Brose says:

    OK, I’ll committ that by next Sunday I will have printouts for everyone. We can do basic caliper measurements to assess bodyfat %, then set our requirements. From there we’l plan our Zone blocks and have sheets to record them on. We are going to use the standard Zone Diet as our starting point, get some understanding of it, and modify/ branch out from there as needed.

    What everyone should do:
    Read CF Journal articles on nutrition. I’ll link a few as soon as I can. Also, a great way to prepare is to record your current intake (honestly).

  8. CFDC Maiko says:

    LOL, I didn’t mean to call all Americans fatty!!

    Your 5lb db story floored me! I knew I started off pretty weak but I didn’t realize other CFDC gals were using such light weights only a few years ago too!

    And now that Sara mentioned push presses…and tom did get on me about mine…does that mean future CFDC workouts will involve a lot of…push presses?? =

    I’m sure I’m going to die the first few weeks on the Zone. I definitely have a lot of reading to do between now and the new year. If anyone else comes across any nutrition article (or any article for that matter) that you want to share, just pass it along so we can post it!

  9. reggie says:

    *cough* Okay, count me in on the Zone challenge. *cough* I “kinda, sorta” am doing it now, but I do have my “pig out” days too (pardon me for being American…lol).

  10. reggie says:

    Oh…even though it may not appear on the board as such but Tom (the tall, auburn-headed, six-packed dude…not Brose) and I did 221# on the deadlift and 95# on the push press.

    Masters (the over-40 set) rule! 🙂