December 8, 2008
December 12, 2008
Talk about No Excuses!


Yeah, I skipped out on this and didn’t catch a pic of the white board before it was erased. Bear with me.

10 reps(?), 3x thru

Shoulder Dislocates

10 reps(?), 3x thru

Max Pull-ups
Samson Stretch


Using a single DB equaling approximately a quarter of your weight, complete for time:

25 reps
20 reps
15 reps
10 reps
5 reps

1-Arm DB Snatches (both left & right)
Jumping Squats


And please post loads to comments. Actually, if you got your time please post that as well, ’cause I can’t read half the stuff on that sheet.

And keeping true to his promise, Tom ended class with an extended cool down/static stretching/foam rolling session. New to the foam roller? You should definitely include that in your regular routine. Read more about what foam rolling does here. I believe you can get one at any HealthyBack store and, of course, online. Or ask Santa…just sayin.

Maiko wants more foam rolling and less DB snatches for Christmas!


  1. CFDC Maiko says:

    oh…and more tape…I could use more tape…

    Got to the gym early to work on that butterfly kip. Didn’t get it but ~30mins of doing strict pull-ups, kipping pull-ups, and weak froggy kips tore my hands up. Yay~

    Workout: I think I finished after Steph at 17:45mins. For my left hand I used a 30#DB and for the right I dropped down to 25# because my grip was shot. Got that good ol pinch in my back that DB snatches usually gives me =(

  2. reggie says:

    I used a 50# dumbbell for the snatch. I know I finished behind Mario [last, as always…but I did finish :-)], but I haven’t a clue as to what the time was. After I was done, I looked at the sheet and said “Huh?” 🙂

    Critique time: The picture of me in this blog entry is one from “How *Not* to Snatch.” My (right) arm was extended out (i.e., away from my torso) a little further than it should have been; in other words, the dumbbell needed to be closer to my torso on the pull.

    But…I do get “style points” for being shirtless since Tom A., Chris W., and Tuba Steve (the other current members of the “sweaty shirtless brotherhood”) were absent. 🙂

    As always, great work by everyone. “Edgy Reggie” (my new nickname given to me by Tuba Steve) gives (and gave) everyone a fist bump! 🙂

  3. reggie says:

    Oh…yeah…I need to go to “Remedial Kipping.” My kipping pull-ups suck worse than a Hoover and a Dyson combined. 🙂

  4. reggie says:

    FYI: I did see foam rollers available at Dick’s Sporting Goods.

  5. reggie says:

    Ummm…that should be “suck more” and not “suck worse.” 🙂

  6. Before we started working on our kipping pull-ups last night, Andraea and I set a resolution for 2009 that we are both going to be able to do kipping pull-ups. Well, she got on that bar and did her first one last night. So…that leaves me still. Tom said I’m getting closer and I feel like I am too, so hopefully with more work I’ll be able to do my first one before New Year’s.

    As for the snatches workout, I used a 25# db for the first time!! Yay!! Was a lot slower to finish but it definitely felt good to push myself :)I think if I had taped my hands I might’ve finished a little quicker, kept dropping the db because my grip was gone.

    Great work as usual everyone! And congrats Andraea!!!

  7. CFDC Maiko says:

    “Suck worse” sounds worse than suck bad though…like that’s a special kinda of bad sucking.

    Anyhoo, I’m waiting for my form/photo critique from Tom! At the moment I’m just kinda surprised I look alright in the pic, as in I don’t look like I’m dying (slowly dying inside perhaps). That wasn’t taken early in the workout, maybe half-way? I love how I forgot to roll down my pant legs.

    Reggie your kipping isn’t THAT bad! You just need to work on controlling your body in the bottom position. You start swinging as soon as your legs come off the floor – just keep the body still and then try to initiate the swinging with the hips!

    And thanks on the heads up on Dick’s Sporting Goods! I went to the one in Bally’s Xroads but haven’t been in one since (there was a guy there who just reeked of criminal/rapist, so says my gut instinct. I never went back b/c of that).

    Steph – congrats on the 25#!!! ^o^ I was wondering why I finished pretty soon after you, lol. This time next year you’ll be using at least 35# and busting out those kipping pull-ups like no one’s business! And Congrats to Andraea on that first kip!

  8. reggie says:

    Maiko, thanks for the critique on the kipping pull-up. I will remember that tip. Hmmm…maybe I should use either a step platform or a (short) bench to practice my hip swing.

  9. Hahaha, thanks Maiko! :)I’m definitely looking forward to that day.

    I’m pretty sure City Sports has foam rollers. And Chris and I have a 10% discount card if anybody needs to borrow it…

  10. CFDC Maiko says:

    Woah, turn my back to actually do work and two comments appear! lol

    Using a step helped me work on that swinging movement, so I’d definitely recommend it. I followed the progression that Eva T did in the video, then once I got to the point where it was just annoying & in the way, I busted out my first kipping pull-up!

    Ok, I have a confession to make. I have NEVER step foot in a City Sports store…are they pricey?

    Speaking of shopping, I have to take back what I said about Lululemon a while back. I went to the one in Clarendon on Black Friday and had a great experience! The staff was super friendly and not pretentious like the previous Lulu I had visited. Needless to say, I bought a lot of stuff!

  11. CFDC Maiko says:

    “…then once I got to the point where it was just annoying & in the way…”

    “It” being the step/box of course =)

  12. reggie says:

    I watched the Eva T. video before coming to class; thus, that is why I mentioned using some type of platform for hip-swing practice. 🙂

    Speaking (off-topic) about Lululemon, I haven’t had a bad experience there (I’ve been to the one in Tysons Corner Center and on P Street NW) until…I looked at the prices for men’s clothing. Gasp! 🙂

  13. CFDC Maiko says:

    See, I didn’t even think to bring up the step/box b/c you’re tall! lol

    Now that I think about it, Lulu had some serious sales during Black Friday but it was for the women’s stuff from what I could tell. I also went in the evening time, so maybe all the guys stuff was sold out?

  14. reggie says:

    Yeah, height [I’m 6’4″ (1.93 m) in case anyone reading this who does not know me is wondering] has its disadvantages. 🙂

    I would not have considered using the step/box for kipping practice if Balance Gym did not have the higher (and stronger) squat racks (thanks Graham and Mark).

    On Lululemon and Black Friday: I don’t know because I usually make purchases *after* December 25. 🙂 I recently checked out some men’s yoga pants there; but after looking at the price tag, Under Armour (and Nike, Adidas, New Balance, etc.) sounds more appealing to me!

  15. SaltyHat says:

    WOW – wait till 5:30 to post, and there’s 14 comments already here!

    I had a difficult time last night, mostly in the 2d round.
    1st Round/WarmUp: PullUps in sets of 30, 20, and 15. My grip strength needs to improve a little to start pushing some bigger, single set numbers.
    2nd Round: used a 55lb DB, and did double as many crunches in place of the situps. The skin on my hands has not really healed from the flaying it got a few weeks ago, and it made last night really tough. I think I am going to have to hunt around for some old Yoga Mats so I can make some grips for times like this.

  16. Tom Brose says:

    Yeah, I was psyched to see 14 comments at noon, even if it was only 3 people. Definitely a tough day on the hands-make sure to keep callouses filed down or they’ll rip open!

    Reggie, you picked up on a good point, although it was not too bad. Tomorrow I plan to post a few common flaws in the 5! Snatch, along with some corrections!

  17. Tom Brose says:

    5!= DB (dumbell) if you don’t use your keyboard correctly.

  18. Chris R. says:

    couldn’t make class last night so I tried this one on my own tonight. Used 45lbs and finished in 20:45. Noticed the snatches got easier as the workout when on. Somehow the form improves as you can’t try to curl it up but have to use your legs. I need to work on the form from the beginning. Added in incline situps which started easy but started to suck real quick..

  19. CFDC Maiko says:

    Got some tape this morning!!! =D If there’s still no tape in the gym we can at least use this one. Also got little “spot” bandages. My biceps felt like exploding yesterday afternoon, I blame the pull-ups.

    Started thinking about this Zone/weight loss thing. If I were to lose enough weight to get me to my pre-CFDC weight of 113#(ish), I’d probably still use my current as a guide for those workouts where you have to use a certain % of your bodyweight (like Tuesday’s workout). I just hope I can stay strong when I’m lighter =

    Looking forward to those critique pics, just hope I’m not making any facial expressions that remind you of Quasimodo.

  20. CFDC Maiko says:

    ZOMGWTFBBQ COMMENT NO#20 FTW LULZ!!!!111!!!11!!!

  21. Tom Brose says:

    Also, I worked on some photos for corrections last night. Probably post a bunch saturday.

  22. CFDC Maiko says:

    so no photos today? =(

  23. Tom Brose says:

    Won’t be able to upload till tonight.

  24. reggie says:

    Another friendly reminder about hand care: If you use chalk on your hands while in the gym, wash your hands with soap and water *immediately* after the conclusion of the workout session. Chalk is a drying agent; thus, leaving it on your hands may exacerbate any potential problem with callouses.

  25. SaltyHat says:

    I think I am going to pick up some tape for myself as well, at least until my hands are completely healed. However, Mark did mention that they have now stocked the vending machine with tape as well – he couldn’t remember how much and left without looking, but I can’t imagine more than a few bucks.