November 23, 2008
November 27, 2008

Steve O. was back to lead class Tuesday and had a special treat in store for us. After the warm-up (3 rounds of 20 squats, 10 push-ups, 10 scorpions, and 10 supermans), Steve unveiled a special workout in honor of Steph’s 26th Birthday.

Her birthday is actually today, by the way. CFDC had to celebrate properly and Steve O. didn’t let anyone down.

Workout: Steph’s B-day WOD (or I wish Steph was turning 15)

You start off each couplet with either 50 double-unders or 100 regular skips, then do two rounds of the couplet before moving on to the next set. The # of reps is, of course, 26 per exercise. Each couplet begins with jumping rope. Time was not kept for this one.

Now, wasn’t that a lovely B-day Present?

Remember Thursday class will be held at 10am instead of 6:30pm!



  1. CFDC Maiko says:

    Happy B-day Steph! =D

    This workout was pretty rough. I’m trying to figure out if it was rougher than my own b-day workout Tom cooked up back in May! hehe I really enjoyed this workout!

    I used 16kg for the KB swings, 45# bar for the Thrusters, kipping pull-ups for the first set of pull-ups then jumping pull-ups for the second set…uhm…OH, and I did do DUs for the jump rope. Granted it took forever, but not nearly as long as it use to take me. I was on a roll during the second set of 50 DUs though! ^o^

    Silly me though, I swore never to end a Steve O. workout on K2Es and what did I do yesterday? End with mutherf%ckin K2Es!!!

  2. CFDC Maiko says:

    One more thing – what’s up with all the photos of the ladies lately? Maiko needs some more pics of the guys to work with! And yes I did speak in the third person…it’s practically Friday and my brain’s gone to shit.

  3. reggie says:

    …”Happy Birthday” Stephanie! 🙂

    I used the 32kg kettlebell for swings (I kept hearing Tom Brose’s voice about “popping those hips” and “raising the kettlebell over my head”) and 65# for the thrusters (again, I kept hearing Tom Brose’s voice about getting deeper on my squat and Tuba Steve’s voice about “popping my hips”).

    I guess there are more photographs of the “fairer sex” because…well…hey, y’all are easier on the eyes! lol

  4. CFDC Maiko says:

    lol, I guess us ladies are easier on the eyes. But CFDC needs more guy photos for the ladies! Or at least more eyecandy for me when I’m tinkering with the pics for the blog *perverto giggle*

    Oh, and re: John Coltrane – Christmas time is my personal Jazz Season. I couldn’t wait and went ahead and listened to some this morning even though Thanksgiving is tomorrow. Blah, I’m impatient! All I want to do is snuggle up next to a fireplace, have a a nice drink, and listen to some good (non-Kenny G) jazz!

    One more thing! Before class Mike coached me through some free standing handstands. That was fun! Hope to do it regularly!

  5. Thanks for the birthday wishes guys!! It really means a lot. I had a blast last night with that workout. Thanks again Steve!!
    Used a 16kg kb for the swings, the 45# bar for thrusters (so much easier than dbs!!), and jumping pull-ups. And my K2E looked more like K2B(Knees to Boobs) so I definitely need to work on those. Oh and did double unders of course 🙂

  6. SaltyHat says:

    Hard as the workout may have been, I might be the only person who did/does NOT wish that Stephanie was turning 15(kinda adverse to the whole pedophile thing and all…)

    Another kick ass workout though – kipping pullups and 65lb thrusters to start off, 32kg KBswings, and did twice as many crunches since still taking it easy on the tailbone (what’s that? how many DUs?? Well, that’s easy, take Stephanie’s age and simply drop the second number, and that’s probably a good guesstimate). Had to be a good workout though – whatever skin was left clinging to my palms is completely gone now.

    Anyway, Happy Thanksgiving to all – and drop a little sweat for me Thursday morning at Pregurgitation!

  7. CFDC Maiko says:

    haha, oh yeah I guess the whole “turning 15” thing wouldn’t work well for you at all!