January 12, 2009
January 16, 2009

For those who didn’t receive the e-mail, here’s the deal. The official information regarding the Mid-Atlantic Regional Qualifier for the CF Games has been posted. Find more information and the actual registration by following this link. For those who plan on competing, how do you plan on training for the event?

In other more local news, class will be canceled on Inauguration Day (if I heard correctly).

Now…who pissed Tom off so badly that he had to take it out in class yesterday??

Warm-up: 4x thru

15 Squats
5 Dive-Bomber Push-ups
Samson Stretch

Workout: Can I Call this Simply Sadistic?

Get in groups of 4, or more specifically 2 pairs of 2. Each pair starts at one of the following circuits/stations and completes as many rounds as possible in 6 minutes:

A. 7 DB Thrusters/7 pull-ups

B. 15 KB Swings/10 Burpees

This was done for a total of two times, meaning you did 6 minutes of each circuit twice.

Men used 50/40/30/or 25# for the Thrusters and 32/24/26kg for the KB Swings.
Women used 30/25/20/15# for the Thrusters and 45#/16/12kg for the KB Swings.


Post loads to comments!

Class ended with a much needed stretching/cool down period. So which couplet was worse? The mini-Fran or the KB Swing/Burpee combo?



  1. CFDC Maiko says:

    What a rough workout that was! And for me the KB Swing/Burpee combo was worse.

    For the thrusters I used two 25# dbs and then used 16kg for the KB swings. This was my first class in a week and my back held up fairly well with the kipping pull-ups and swings. I think I just need to work on strengthening it some more at this point.

    Zone diet: even though I fell off here and there apparently I’m noticeably leaner according to folks in class last night. I know part of it is simply cutting out all the hot cocoa I use to drink, but I’m thinking the rest is just water weight (doesn’t eater lower carbs make you lose some water weight?).

    I’m getting use to eating a lot of veggies which is good…I do miss all the protein I use to eat though!

    Finally…still haven’t quite figured out which blocks work best for me…some days 10blks works well, other days 11blks. I’m assuming we can go back and forth on blocks like this, can we?

  2. CFDC Maiko says:

    One more thing re: the Regional Qualifier. Are we going to have a CFDC caravan heading to VA Beach and take over a hotel or something?? How many people are actually interested in going either as a spectator or a participant? (count me as most likely a spectator).

  3. Sara says:

    Ditto Maiko’s comment on the workout. It was rough! I think the swings and Burpee’s were harder.

    For thrusters I used 25# on the first round and 20# on the second. I used 16kg for swings.

    Zone: I have a question. Yogurt is a mixed carb/protien dairy item but is that true for greek yogurt too? There are signifigantly fewer grams of carbs in greek yogurt and what seems to be much more protien. The container I got says one serving (which is actually much more than 1 block) has 22g of protien and 9g carbs. If I have 1 block should I count it as 1 carb/1 protien or more like 1/3 carb/ 1 protien? any thoughts?

  4. Sara says:

    I’d go as a spectator. I may even have some hotel points to get at least one room if we stayed at a hilton brand. I would have to check if my points expired.

  5. CFDC Maiko says:

    Comment whore Maiko here to comment!

    I get Fage (2%) and found myself in the same situation. I just add some honey to boost the carbs (I guess two blks worth if you’re eating the 2% one). Then it’s a 3blk snack! Probably not the most healthiest solution but I’m happy (and I don’t use honey all the time).

  6. edgy reggie says:

    I can’t say which one was rougher for me; I deem both to be equally rough. 🙂 I am really feeling it as I write this comment.

    I partnered with Tom A., and my “+ 2” partners were Chris R. and Zach. Tom A. and I did 45# thrusters and 32 kg kettlebell swings. Great work by all my partners as well as everyone else in the class.

    Zone challenge: No news (which I believe is good news). 🙂 I just finished my five-block breakfast quesadilla (see the handout for the ingredients); I feel quite full now.

    I’ve noticed on the bathroom scale this morning that I dropped about 3.5 pounds since the start of the challenge. Oh no! Could this be that I am shrinking (and therefore lose my “edginess?”). 🙂

    CFDC’s own ODB (that’s “Ol’ Dirty Ba$tard” in case you were wondering) is…committed to the Zone.

  7. Sara says:

    Thanks Maiko, I usually mix protien powder into regular yogurt because I eat the yogurt with fresh berries.

  8. Stephanie Li says:

    The thrusters and pull-ups combination was harder for me, emphasizing on thrusters. I think thrusters have overtaken burpees as my most hated exercise.

    Ami and I started on the burpees and kb swings. Used 16kg for the swings and later 25#s for the thrusters.

    The zone’s going well but according to Coach Chris and I are being too anal about our measurements. Apparently you are only supposed to count the blocks of the dominant component, be it protein, carbs or fat. Say if an apple has 18g of carbs and 1g of fat, you’re only supposed to count the carbs. That would make making meals/snacks so much easier! Salty and I have been measuring and counting EVERYTHING! I think from now on we’ll take the counting-the-dominant-component approach to most things, but for things like chick peas where 1/4 cups dried have 16g of carbs and 11g of protein, we’ll count both.

    After the workout last night Salty made a really good 4-block dinner for himself if anyone’s interested. We had some leftover marinated shrimp in spices from our lunch (baked shrimp with goat cheese and tomatoes, sauteed collard greens in orange infused oil and balsamic vinegar and brown and red rice), so he took the shrimp and sauteed with some artichoke hearts, brown and red rice, and added some creme fraiche at the end. I can’t remember the exact portions but I believe the calculations are at home if anyone wants the recipe.

  9. CFDC Maiko says:

    blah, I rambled and completely forgot to answer the question you ACTUALLY asked Sarah, lol. I would consider 1 block a protein block since it is overwhelming protein. But I’m pretty laxed about proportions in that regard.

    Steph, if it’s not much trouble, could you pass along the recipe? I’m hoping to compile a list of CFDC Zone recipes in the near future and this would be helpful! Plus it sounds good…although I’m iffy on goat cheese…what does that taste like?

  10. Sara says:


    Interesting you say you are counting the chickpeas as split. on the zone website it lists chickpeas as carbs only (even though I know they have protien in them).

  11. SaltyHat says:

    Brutal. Started with KB-Burpee combo, using 32Kg KB for the swings and 50lb DB’s for the thrusters. For me, the KB-Burpee combo was definitely the more difficult of the two – after 2 or 3 reps, it felt like all the air had been sucked from the room.

    Registered yesterday for the Regional down in VaBeach. A little nervous as I lay out a schedule to work on my plentiful Goat List in the months to come.

  12. CFDC Maiko says:

    at least you live with the DU Queen! Should help with one item on the goat list! =D

  13. Tom Brose says:

    Excellent work last night. thanks to Rhonda for keeping on eye on the new recruits in their modified WOD.

    Steph, I dont think your being to anal. There is a direct relation to the strictness with which people adhere to the results. I just dont want you to go nuts in the process. i think that counting everything makes sense, but it gets simplified. basically, we cant write off carbs, but pay little heed to the bit of protein in high carb options. I think beans in general are regarded as a low quality protein, so just counted as carbs.

    Also, your recipies are welcome. Snap a pic next time for the upcoming CFDC Zone Cook Book!

  14. Tom Brose says:

    Oh yeah, so far at least six participants, plus I was asked to judge. Let’s bring a big group down for support!

  15. Anonymous says:

    GUYS! im signed up too! ive been doing the wod from the mainsite and my work sched has been weird-ill try to be there on sunday and i may bring an additional tubasteve- another tuba playing crossfitter named steve! what are the odds? zone is good- started losing weight so i added a block- im up to 18 now. who else is going VA beach?

  16. CFDC Maiko says:

    woah…TWO tuba Steves? and he does CF too??