January 18, 2009
January 25, 2009

Thursday was court day and class was led by none other than Alex aka the RedViking!

Alex’s Game Plan (with times) for the first half of class .


10 laps around the court

5x thru

5 push-ups
10 sit-ups
15 Squats

Workout I:

5 Shuttle Run*
1 Burpees
2 Push-ups
3 Squats

4 Shuttle Run
2 Burpees
4 Push-ups
6 Squats

3 Shuttle Run
4 Burpees
8 Push-ups
12 Squats

2 Shuttle Run
8 Burpees
16 Push-ups
24 Squats

1 Shuttle Run
16 Burpees
32 Push-ups
48 Squats

*Shuttle run = run to mid court and back.

Workout II: Sandbag work

-Sandbag push the entire length of the court
-On your back, feet elevated, do 5 Russian Twist-esque twists with the Sandbag.
-Staying on the ground, hold the sandbag out and do 10 flutter kicks.
-Sandbag push back to beginning

Do 10 Sandbag Cleans

Finisher: Plank Holds

~1 min regular plank hold
30 sec side plank hold

Class ended with a stretching session.

If you haven’t done so already post your PRs for the CFDC “whiteboard” to comments. You can view the whiteboard here. More metcon workouts will be added in the future. Of course you can also comment on the workout or the Zone challenge too.

Happy Friday and see you in class Sunday!



  1. edgy reggie says:

    That was a “short-but-sweet” (figuratively speaking) workout. 🙂 It was so short, I was able to get to yoga on time. 🙂

    Zone challenge: No big news, but I do feel as if my energy level has increased a bit.

    CFDC’s own ODB is…resting up for tomorrow’s Olympic lifting.

  2. Maiko says:

    Guess I have a recipe to share. Tweaked something my mom sent me.


    “Ginger Chicken Patties”

    1 package of ground chicken
    ~1tsp of ginger juice
    some salt
    1 egg
    1/4tsp corn starch (not paleo friendly if I remember correctly)

    Mix all that in a bowl and commence patty making! (fry low heat with olive oil, etc)

    1 blk = 1 oz.


    Since I try to go for 2blk meals, my patties are 2oz (2blk protein) or a palmful for me.

    A package of ground chicken yields at most ten 2blk patties, so the 1/4tsp corn starch (1blk carb) is pretty negligible. And yeah, I do ignore the egg in this (1blk egg) for the same reasons.

    Although the original recipe called for some kind of sauce it’s not really necessary unless you don’t like the taste of ginger. Surprisingly good for salads!

    Re Workout: Had fun although my quads felt like they were going to explode! And I sure do suck at running, but I’m happy Alex didn’t make us do bearcrawls 10x around the court instead!

  3. Maiko says:

    Oops, add some chopped up green onions to that recipe. Like a palm full of green onions.

    I love me some green onions so you can cut back.

  4. John Frazer says:

    For the whiteboard: made it to 9 dead hang pullups.

  5. Sara says:

    Enjoyed the workout after it was over but in the middle I kept thinking it was sooooooo hard. I guess the hardest part was figuring out how many reps for each round.

    Zone Challenge: Well the long weekend was not so good for me on the zone. I broke down and fell out of the zone several times during the 4 days but I am back on track now.

    Maiko – your recipe sounds good I am going to try it out