January 14, 2009
January 18, 2009

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2x thru

20 Squats
10 push-ups
Lunge Walk to half court and back


Complete for time in groups of three:

100 Wall Ball Shots
150 Push-ups
20 Turkish Get-ups (20 PER side!)
150 Double Unders OR 500 Regular Skips

You can partition the reps anyway you like within your group but no matter how you slice it, this workout was going to be UGLY.

And you better believe we had a cool down/stretching session afterwards!

So the big question is…who actually FINISHED the workout in the time alloted? I believe the time limit was 35 mins.

Remember that there will be no class TUESDAY but there will be class Sunday and Thursday. Stay strong and stay warm!



  1. CFDC Maiko says:

    Used the 8lb ball for the WB shots, 20# for the TGUs, and did the 500 regular skips. Did actually finish in a little under 29minutes! Glad we got rid of that 20# ball for the Baby Karen portion of the workout…but we need some more 12# or 14# balls!

  2. Sara says:

    I was working with Maiko and Ami, Used 8lb ball for WB, 20# DB for TGUs, did 500 skips. I did 1/4 of the pushups on my feet and dropped to my knees for the rest. I finished in about 34 minutes or so. I think Tom was calling out 1 minute left when I was done.

  3. SaltyHat says:

    Nice long workout – worked with Chris, Justin, and Steve O. Used the 20lb ball and 40lb DB for the TGUs. Only counted the DblUnders and actually made it 150 DblUnders (took awhile). Finished under the 35min mark, but not quite sure what the time was.

    I mentioned a meal to Tom and Reggie last night that Steph and I have been enjoying over the last few days. As I promised Reg, I will post it, but will probably do that a little later today.

  4. edgy reggie says:

    It was a long workout, no doubt. 🙂

    I used the 20# medicine ball for wall ball and a 30# dumbbell for the Turkish get-ups (TGUs) [I have to ask “F-squared” — when he returns to the States — if people from Turkey *really* get up like that :-)].

    Due to time, I was able to complete the 500 skips and wall ball. I made it through half of my TGUs, and I had fifty push-ups remaining. Oh well! 🙂

    Combined with the yoga that I did last night, I am really feeling it now. I think my delayed-onset muscle soreness has “accelerated” to immediately after the workout. 🙂

    @SaltyHat: Thanks in advance for sharing the recipe. If you like, you can send it to me at fauxbadboy-at-hotmail-dot-com. 🙂 It sounds as if we need to get you and Stephanie a cooking show.:-)

  5. TomandAmi says:

    Completed 20 lb WB, 150 DU, and 150 p-ups but made only 6 TGU at 40 lbs on each side before time ran out. I think lost time on the push ups. Great metcon work-out. I should have broken things up more in hind sight. See you Sunday.

  6. Steph says:

    I finished about 30 seconds after Tom called time. Does that count? 🙂

    Used the 12# ball for wall balls, 20# db for the TGU, did most of the push-ups on my knees and double unders.

    I am not sore yet but that is likely to change in the next couple of hours…

    A little bummed that we’ll be missing the Sunday workout, but Salty and I are planning on bringing the CF Bodyweight Workout list Maiko provided last year to Costa Rica with us so we don’t get too out of shape.

  7. Chris w says:

    I DNF’d, with a whopping 70 wallballs undone. But I did all the DUs, even if they were ugly “angry” DUs as Tom noted. (Need to use my face less.) So, some progress on that skill, much more to go.

    Trying the 40# dumbell Salty and the rest of my team used, I executed two Turkish Stay-Downs before getting a 25# DB, and was able to do 15 ugly TGUs per side with that.

    Nothing didn’t suck. Great workout.
    Should have tried more splitting up into sets.

  8. Chris W says:

    oh, and most of those DUs were not strung together. Some with singles in between, some with whipping myself to a stop one by one.

    Still in the zone. Had a couple hungrier/feeling less than great days mixed in with good days lately. Got to watch my sleep.

    Lost some weight since starting zone.~ 5# or so.

  9. CFDC Maiko says:

    heh, “angry DUs”…I just whip myself with the rope and get pissed…

    Probably gained weight back these past two days as I’ve been having some serious cravings lately. I’m hoping they’ll go away soon but I’m not beating myself up over slipping.

  10. edgy reggie says:

    Msiko, you shouldn’t. Just remember to share next time, okay? lol

    CFDC’s own ODB is…glad it’s Friday.

  11. Justin says:

    Finished right at the 35 minute mark. Used 30 lb DBs and the 20 lb wallball.

    That was brutal, especially doing all the DUs. I think at one point I put together 4 DUs in a row, otherwise it was just about all 2 at a time.

    I think it helped me to break it up. I started doing 10 Wallballs and 10 pushups at one point, and then mixed in pushups and TGUs.

  12. CFDC Maiko says:

    Alright guys, I need your HELP in weighing my options.

    I noticed there’s a L1 cert @ CF South Brooklyn on April 11-12th. I already put a deposit on the Barbell Cert at Potomac that same weekend, but I REALLY would like to go to CF South Brooklyn. Their place looks freakin awesome, plus I haven’t been to NYC in years. The L1 cert is just the excuse I need to go to NYC.

    My deposit on the barbell cert cannot be refunded OR transfered over to this new cert. What’s a frugal (or cheap) gal to do? Go to the BB cert and then pray that South Brooklyn holds another L1 cert in the near future? Or should I ditch my deposit (which granted wasn’t too much in the grand scheme of things) and just go to CFSB?

    Ok, that’s it. Thnx for reading.

  13. SaltyHat says:

    I hate to be one of those who answers a question with a question, but such is the nature of the profession…

    To me, it comes down to ‘which is going to make you better?’ – i.e., which is going to help you more by advancing your understanding of fitness/CrossFit and your overall performance as it relates to your fitness goals?

    With those questions in mind, I would point out that you are fresh off an Oly Seminar. And have you done an L1 cert before? – for some reason, I thought you had (VaBeach?)

  14. CFDC Maiko says:

    Nope, never been to an L1 cert before! I have gone to a training seminar in San Diego, but that was it. Ultimately my overall fitness goals have to do more with weightlifitng than CF in general. So now that I think about it, I guess my main issue is “taking a trip/CF vacation to NYC” versus “cutting down on wasteful spending.” =

  15. edgy reggie says:

    Sounds as if — in my opinion — you need to do the Barbell Certification.

    NYC will always be there (provided there aren’t any more incidents such as yesterday’s).

    CFDC’s own ODB is…ready for spring NOW!

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