November 21, 2008
November 26, 2008

The main class started off with 4 rounds of 10 Shoulder Dislocates, 10 squats, 10 dive bomber push-ups, and 10 scorpions. Then we went straight into some chaos style madness with the workout of the day:

800m Block Run

30-20-10 reps of

KB Swings
Box Jumps

You could go in whatever order you want as long as you followed the rep scheme.

And now for some Action Shots! *Thanks for passing along those pics Steph!!*

Ewunike knocking off some pull-ups. I wouldn’t be surprised if she used strict pull-ups for the workout, she’s TOUGH!

Ami working on those box jumps and boy did the box jumps suck today. The heat was just blasting down on the boxes!

Reggie working hard with the KB Swings while Mr. Salty Hat is being a Klepto.

The Perfect Landing!

…the hell?

Great height at the top of the swing. I have no pictures, but Whitney used the men’s weight for the Thrusters! Kick ass!

Looks like we got a serious contender for CFDC’s Top Bleeder (currently Tom A.). Apparently Salty Hat Chris’ other hand had a torn callus too.

Speaking of CFDC’s Top Bleeder…Tom pushing through the Thrusters.
And Chris R. and Chris W. work through those Thrusters as well.

Time wasn’t kept for the workout but I think everyone was just focused on surviving the workout without passing out from the heat in the gym. Great work from everyone today! Tuesday will be another guest instructor who definitely put us through some seriously rough workouts during the summer. So be prepared!!

Also, remember that we are having a Thanksgiving day workout at 10am. So swing by for your Pre-Glutton Workout!!



  1. CFDC Maiko says:

    Hehe, I see me arse behind Sara in the first pic!

    So…I think I finished in ~32mins, or right after Steph. I used 2×20# DBs for the first two rounds and then used the 25#s for the last round of 10 reps. I stuck with 16kg for the swings. I did step-ups instead of jumps for the Box Jumps. Aaaaaaaaaaaand last but not least, I kipped for the first 10 reps of each round and then did jumping pull-ups for the rest.

    So…what’s up with that picture tubs??

  2. reggie says:

    I finished in about 38 minutes (give or take a few seconds). Mad props to my “partner” for the day, Rhonda. Way to go, sista! 🙂

  3. Yeah, I don’t know my time except that I heard Maiko say “time” a second or two after I did, so 32 mins it is! Used 20# DBs for the thrusters, and thought I was using a 16kg for the kb swings but later realized it was a 12kg so switched to 16kg for the last round. Jumped up on all my box jumps but had to do jumping pull-ups for the pull-ups.

    Can’t wait for Steve O’s torturous workout on Tuesday.

  4. Tom Brose says:

    Glad to see that you all are enjoying the Red Vikings gruesome workouts. In honor of Magnus magnusson I did some stone lifting while we were out on a tour. Only CrossFitters think its normal to try and do stuff like that I guess.

    Show Steve O what your´e all made off Tuesday, and remember:

    Thursday 10 AM

  5. Anonymous says:

    just call me tha plyo box troll. good wkout! hung out and practiced hanstanz afterwards…

  6. SaltyHat says:

    Kudos to Alex-the-Red-Viking for the great workout on Sunday. Finished just after Maiko around the 32.40-something mark. Used the 32kg KB and the 65lb bar for the thrusters. Did a few step-ups to begin each round of box jumps to catch my breath. Palms are still a bit raw due to my Tom Arend impression.

    Speaking of impressions, I definitely need to see a pic of Brose’s Magnus-ver-Magnusson-impression (especially to wipe away the image of that curly, black haired kid that’s been posted on his Facebook page…)

  7. CFDC Maiko says:

    oh my goodness…those old pics of Tom (Brose) kill me! Hope you took pics of your stone lifting Tom, you gotta counter those Facebook pics with your Magnus ver Magnusson impression! =P

  8. reggie says:

    But all of us can do a Magnus impression by pulling Graham’s car (the red VW Beetle that you may see in the church parking lot) up California St.! lol

    Oh…I did 32kg with the kettlebell swings, 18″ step-ups (full box jumps coming soon), and 65# thrusters. Thanks to Tuba Steve and SaltyHat for the push!

  9. CFDC Maiko says:

    don’t say that Reggie…you’re giving Tom new workout ideas!!

  10. Sara says:

    I finished in ~35 mins. Used 20# DBs and 16kg for swings. I did a mix of step-ups and box jumps and I did jumping pull-ups.