December 12, 2008
December 17, 2008

The CFDC Holiday Party is on for Saturday evening! Start arriving around 7:45pm and don’t forget to bring some goodies! Tub’s place can be found here!


3x thru
10 Squats
10 push-ups
10 sit-ups
10 hyperextensions

Workout I: Back Squat 5×5

Self explanatory! Work up to your 5RM!

Workout II: A Truly Messed up B-day Present for One Mr. Tom A.

Yup, Tom’s 45th birthday didn’t actually fall on Sunday but you know we had to give him a special present. And who was really scared when they found out what Tom (Brose) was plotting??

Sticking with one station until all reps are finished, complete the following for time:

45 Thrusters (1/2 bw for weight)
45 Double Unders
45 Deadlifts (135#/185# for the guys; 75#/95# for the gals)
45 Box Jumps
45 Pull-ups
45 Burpees

Sara completed the 45 pull-ups using kipping pull-ups! Nice!


Post loads and all that jazz to comments.

So which station sucked harder??



  1. CFDC Maiko says:

    Back Squats – 45#x5, 95#x5, 115#x5, 125#x5, 135#x5, 140#x5 PR.

    Workout: Used 1/2 my weight in DBs for the Thrusters (2 30# DBs) and 95# for the deadlifts. Knocked out 7 kipping pull-ups, declared “fuck this” and busted out the rest of in jumping pull-ups (unbroken). Burpees sucked, but were manageable. The worse for me was definitely the Thrusters.

    Happy B-day (ami’s)Tom!

  2. Monica says:

    Workout: Started with the DL’s at 95 which felt good; it was nice to do light DL for a change. Burpees were fun as always, for PU’s I did a mix of wimpy jumping pull-ups and “from the floor JPU’s” to “simulate” a real pull-up. Was definitely inspired by seeing Sara do 45 kipping…my hero 🙂

    I agree the thrusters were the worst, as usual. I used 25# for the first 25 reps and then 20’s…that would not be 1/2 my BW 😉

    For Back Squats: for the 3 sets of 5, I did 135, 165 and 185#, which was a PR. Definitely appreciate the girls pushing me for that one!

    Happy Birthday Tom!! Hope you enjoyed your bday workout 🙂

  3. reggie says:

    Q: “So which station sucked harder??”

    A: Oh that’s an easy one…burpees! 🙂 Well…maybe not because the stations that really taxed my shoulders (i.e., pull-ups and thrusters) were a close second in suck-y-tude-ness (or is that suck-a-tude?). After all was said and done, I felt *older* than Tom A. (and I am two years younger). Go figure. 🙂

    Anyway, I did 185# for the deadlifts and 45# for the thrusters.

    [Where is the photo-op for the sweaty, shirtless brotherhood of CFDC (TubaSteve, Tom A., Chris W., and yours truly)?]

    Back squats: 134×5, 154×5, 204×4, 272×5, and 294×5 (no PR for me). [I’m attempting to remember my loads, but either TubaSteve, Steve O., Chris W., or “Salty Hat” Chris have a more accurate account.] I actually felt good in performing back squats…considering that I did front squats the day before. I can tell that I am more confident in going deeper in my squat. One of these days (and hopefully soon), I will be at the “ass-to-ankles” stage in terms of depth.

    @Tom A.: Happy birthday, ya old fart! (lol) Seriously, I hope that you have a *wonderful* birthday (and many more)!

    As always, great work by everyone. Now where in the hell were Rhonda, Erika (or is that Erica?), Graham, Jade, Zach, Dale…?

    “Edgy Reggie” is out…

  4. steve says:

    all the exercises were harder cause salty hat and i decided to share a weighted vest.

  5. SaltyHat says:

    Squats: Ditto Reggie’s progression.
    Workout: Ditto Steve O’s comment.

    That vest makes a ridiculous difference. Whatever the weight, I think we added another 10lbs of sweat to it by the end.

    And once again, DblUnders are my undoing.

    Happy Belated Tom A., and thanks for the magical workout-number yesterday.

  6. CFDC Maiko says:

    Ok, I got a msg about me finishing the workout first. “Finishing First” always reminds me of the first time I ever finished a CFDC first during my first year. Back then, when someone finished first Tom (Brose) told them their prize was “more weight next time around.” My prize then? 10 more lbs.

    This time around I guess it would be to stick with kipping pull-ups, like Sarah! =)

  7. CFDC Maiko says:

    …or maybe I should use a weighted vest next time? =P

    You guys are crazy!!

  8. reggie says:

    Was it just me, or did anyone else get the ol’ gluteal quiver after performing (barbell back) squats, deadlifts, and thrusters?

  9. CFDC Maiko says:

    heh, no quiver just because I sat/stood around for a while before attempting to walk out of the gym!

    But man, I am SORE in the hammies and quads today! Got a little soreness in the chest too.

  10. Back squats – 45#, 65#, 85#, and 95#. I need to work on finding a good place for the bar when performing back squats because now when the weight gets heavy it hurts my neck more than it does my legs.

    For the b-day workout, I started with burpees, used 20# dbs for thrusters, and finished with jumping pull-ups. And I agree, thrusters were the worst.

    And I am sore too, my hammies and my butt. Oh and my teeth, but that’s because I just came from the dentist. 🙂

  11. CFDC Maiko says:

    woaaaah, that teeth comment had me a little worried until I saw the dentist bit! LOL

  12. reggie says:

    Sore quads? Check.
    Sore hamstrings? Check.
    Sore glutes? Again, check.

    [Grocery shopping was hella fun today :-)]

    I also did Winnie’s yoga class last night. In that particular class, we did *a lot* of quadricep and hamstring (not to mention calf) stretching. So I gave myself “double the pleasure” in soreness.

    I am soooo masochistic! 🙂

  13. Anonymous says:

    my glutei are quivering not from the workout, but from the 3/4 lb of raw beef i ate afterwards…


  14. Sara says:

    Well I had fun taking pictures during Back Squats. In the second workout I did not do the Thrusters or Deadlifts because of my knee.. I did modified burpees and step-ups for box jump. I am not sure what came over me with the pull-ups but I certainly surprised myself. I am quite sore from that many kipping pull-ups and managed to tear my hands up while doing them so my grip is shot. Now that I know I can do them I have to work on getting my head above the bar on all of them.

    Happy Birthday Tom!

  15. TomandAmi says:

    Thank you all for the birthday wishes and bearing through Tom’s “present” while I still plan to be at it when I am 50, I will make sure not to come to class that week. Also, to the weighted vest issues, let the record reflect that I was wearing a 20 lb jock strap. Appreciate the photo of my really shitty form on the deadlift – I am thinking that was number 43 or 44. Both Ami and I have been suffering in the gluteal pain since – today is the first day I feel OK. The work out Sunday really killed. Now we wait for ODB Reggie’s Birthday!

  16. CFDC Maiko says:

    “…let the record reflect that I was wearing a 20 lb jock strap.”


  17. reggie says:

    “ODB Reggie”…roflmao!

    FYI: There are seven months and eleven days (as of this writing) until my birthday. Hope you like the wait. 🙂

  18. CFDC Maiko says:

    I just hope the next birthday coming up doesn’t belong to Steve O. Sure he’s younger but…it’s Steve O!

    Have to get mentally prepared for a Steve O. B-day workout!