A lot of people showed up for CFDC’s final class of 2008. Can you believe another year has come and gone? Tuesday’s entry on the main CF website asked what your best and worst moments of the year were. So how about it CFDC? What were YOUR best/worst moments of 2008?
Warm-up: Squat + Push-up ladder
10 Squats, 1 push-up
9 Squats, 2 push-ups
2 Squats, 9 push-ups
1 Squat, 10 push-ups
Then 15 hyperextensions were thrown in as well. After a quick lunging stretch Tom laid out the game plan for the last class of 2008!
Workout: In groups of 3 or 4, complete for time:
25-20-15-10-5 reps of
Sumo Deadlift High-Pulls
Notice the * for the pull-ups? If you can’t kip at all you were allowed to do jumping pull-ups. If you can knock out a few kips you were encouraged to do 5~10 kipping pull-ups before switching over to jumping pull-ups. If you can knock out a lot of kipping pull-ups but wanted to do jumping pull-ups for the workout, you had to double the amount of reps prescribed (50-40-30-20-10 reps).
Class ended with a special cool down session led by Ewunike!
With the 2008’s classes out of the way be ready to start 2009 right Thursday morning at 11am! Class will start off with a little bodyfat measuring session and a quick introduction to the Zone Diet, so if you’re planning on participating in the Zone Challenge be sure to show up for class. If you can’t make it contact Tom about getting your measurements taken another time.
Great work as always! Congrats on surviving another year of CFDC!!