February 11, 2009
February 16, 2009

While everyone comes to a CF class knowing they’re going to suffer, thats not the main point.   Sometimes we get too geared up for the intensity, and forget about the movements, the details and the focus.  So Thursday I came in with a simple agenda: better movements!

Class focus was on two major points.   We drilled the Burgener Warmup, which is essential to getting a group capable of using the snatch in their workout.
Second point of focus was a review of the squat.  We do a LOT of squats, in the warmup, the workout, technique work, so any imperfection is a major issue.  The good news is that the groups form was pretty good, and a few corrections made some major  gains .   So, once everyones squat got the green light, it was Tabata time.
8 rounds, score by lowest number.
Congrats to Jeremy who hit 17, and a nice show of extra effort by Salty, Steve O, Tom A, and Reggie, who did B2B style, holding the 10 second “rest” in the bottom position.
Finished up with a relay race of Alligator walks, sandbag push/pull, bearcrawl, sandbag carry, and inchworms.   As I wasn’t to particular with some of the animal moves, we saw some very creative versions.


  1. Maiko says:

    HAHAHA you posted it!!!

    No-show again due to some tummy issues. Situation has improved big time so going straight home and sleeping did the trick. Though I’m super flabby now. And I could have used some squat therapy too!

    Actually, I got me a question to ask before I disappear. My shoes need to be retired. Any suggestions on a show or brand that works for CF and running (and commuting)? Just crosstrainers? =

  2. TomandAmi says:

    Converse Chuck Taylors, Purcells (with the big rubber toes)(?) or the skater shoes – all flat soled.

    Good class yesterday – needed somethign relatively mellow.

    Maiko you should have come then both you and Ami could have puked in the bathroom.

  3. Maiko says:

    I was looking at some Chucks earlier this morning, but how would that feel when running? Plus…wouldn’t they look odd with workout shorts? =

    Ami was puking??? What you do to her??

    One more thing, I saw your comment on the previous entry. I need to read the CFSB (strength bias) article!

  4. Sara says:

    well I enjoyed the first part of this class with but I was not too fond of most of the relay exercises.

    The easiest part of the relay was the sandbag carry.

    I heard the men getting ready for basketball talk about how were all in such good shape as I was running down the court with the sandbag.

  5. Maiko says:

    I always wondered what folks think of us CFDCers at Balance. =)

    Completely forgot to ask: how do you do an alligator walk? Walk/crawl on forearms keeping the legs straight?

    And when you going to make us do the drunken monkey or wounded dog Tom?

    AND how did you B2B folk make out during the Tabata session?

    Shoes: after some searching on the CF forums I’m thinking about trying Puma’s Saloh!


    Won’t be super for lifting, but then again my current shoes aren’t either. And I don’t like the pink, maybe I can find a men’s version without the pink.

  6. edgy reggie says:

    Last night’s class was a great change-of-pace. We should do sessions like that more often.

    I was happy to be able to hold a bottom-to-bottom (B2B) squat in the bottom position. Besides, I couldn’t leave Salty, Steve O.,and Tom A. hanging. 🙂 My tabata (low) score was 11 (although I did 15 reps for the first two rounds).

    The relay was…interesting. I surprised myself on my ability to do the “alligator” and the “inchworm” [and no, I’m not referring to dance moves from the 1970s. :-)]. My team (Scott, Zach, and me) finished *cough* first *cough* in a time of 8:17 (minutes: seconds).

    @Maiko: My recommendation would be to get either a crosstrainer or a “high-tech” court shoe (either basketball or tennis…Chuck Taylors and Jack Purcells do not apply here). Just avoid any athletic footwear with an extended heel counter (e.g., a running shoe).

  7. Steph says:

    Who knew that doing more squats could make my legs feel better, but they did!!!! For the first time since Sunday, I am not walking straight-legged.

    Quads were definitely on fire by the 4th round of the tabata and I think I got 12 that round and was my lowest score.

    I was on the same team as Andraea and Sara for the relay, and I think I made our team come last when I stopped in the middle of my bear crawl cuz I was laughing so hard at the Salty Monkey flying down the court and by walking (not running) with the sand bag carry.

    Great work everyone! It was fun!

  8. SaltyHat says:

    Its ugly, its funny looking, but that backwards bear can fly!

    I liked class last night – as Reggie said, a nice change of pace. The B2B squats were killers. After round 4, that first squat after the hold was super tough. I was still feeling it as I tried to run down the court after the alligator crawl. As it was, I managed a 15 squat low score.

    Relays were fun – never seen such a dysfunctional zoo of animals: bears that ran like crabs (or cracked-out monkeys), alligators that slithered like snakes, inchworms that looked like frogs with broken forearms, and (my favorite) Tom’s impression of a sea turtle making its way ashore. Mix in some babboon burpees, and we got ourselves a menagerie!

  9. Sara says:

    I forgot to post my low on the tabata squats but then again I forget it. It was either 11 or 12 but I don’t remember.

    @Steph – You are not the only one who made us finish last. I stopped in the middle of most rounds (except the sandbag carry).

  10. John Frazer says:

    I’ve tried all kinds of shoes. Chucks are great for lifting, not so hot for running.

    Cross country flats with removable cleats are good for lifting and great for running *if* you have good POSE technique. I don’t, so I got shin splints. Also not so great for box jumps.

    Regular running shoes can be bad for lifting because of squishy cushioning and lack of lateral support. Kept having to adjust mine when Jen had us doing lateral hops once. Felt like I’d turn my ankle.

    Currently I’m wearing Under Armor cross trainers and they’ve been a pretty good compromise. Coach Rut used to like some kind of New Balance cross trainers but they changed models to one he hated. They’ve changed models again since, though.

  11. Justin says:

    Hey Maiko — there is a long-running thread on shoes: http://www.board.crossfit.com/showthread.php?t=20620

    I’ve used Nike Frees for the past year and they work great for CF generally and for running, as long as you can run off your heels.