March 1, 2009
March 6, 2009
What do these post-workout pics tell you about yesterday’s workout?


10 Slow Squats (focusing on goooood form)
10 Real Push-ups (chest to deck)
10 Hyperextensions

15 Squats
10 Real Push-ups
10 Hyperextensions

20 Squats
10 Real Push-ups
10 Hyperextension

Main Course:

This was definitely a Killerest workout.

Game Plan: Two groups. Five rounds. One group at a time completes the circuit as fast as possible and rests while the second group goes at it. Alternate for a total of 5 completed rounds per group.

The circuit:

10 DB Squat Cleans + Press/Overhead anyhow
10 Box Jumps/Step-ups
10 KB Swings
10 Burpees

Yup, this was one of those “sprint” workouts.


Way to push yourselves! You know the drill with the loads – post ’em to comments!!


After putting the body through quite a beating, a cool down was in order. We finished class with some static stretching focusing on the hammies, quads, and some other things I can’t quite remember.

Good work as always! Rest up muchos and be ready for another court workout on Thursday!



  1. Maiko says:

    Let me know if you have problems viewing the spreadsheet or if I have the wrong times in.

    I used two 25# DBs for the Cleans to Thrusters in my case, step-ups for the box jumps, and did full swings with the 16kg kb for the KB Swings (a first in a long time!)

    The workout beat the shit out of me and I was almost positive I was going to vomit out something towards the end. I must say round 4 sucked the hardest, followed by round 3. My last time should have been better, stopped to let someone pass through the studio.

  2. Steph says:

    Maiko, you made the workout look so easy though! A few of us were watching you and discussing how you make everything you do look effortless! Very jealous 🙂

    That workout sucked! Used 2 25# dbs for the cleans to thrusters. Thought about switching to 20’s after the 2nd round but decided to stick with the 25’s. Did jumps in the first round and then step-ups for the rest due to pain shooting up my legs every time I jumped. I think my feet were still frozen from the walk over! Used 16kg kb for the swings.

    Round 4 definitely sucked the worst.

    Great job by everyone as usual! Salty was very upset that he missed the workout but is going to make it up tonight. I’ll time him 🙂

  3. Anonymous says:

    I used 25# DBs for the cleans to thrusters (first time in a while using 25s but felt pretty good), step-ups for box jumps, 16kg KB for swings and did real burpees.

    I felt the vomit in my throat on the 4 & 5 rounds during the burpees. It was gross. I am very happy with my workout though. I have always been on the strong strong side but now I am seeing my speed pick up.

    The Swings were like a rest for me and also where I made up time. My quads were on fire during the burpees.

  4. Sara says:

    Last comment was from me. I hit the wrong thing and it posted it anonymously

  5. Anonymous says:

    Definitely one of the most difficult workouts. I tried to push myself with the weight without sacrificing good form; however, I wasn’t too successful with that in the last round.

    40# DB
    Big Box
    24kg KB

    My fourth round time was 2:58 I believe and my last round time was 2:48 for a grand total of 12:15.

    See you all in a week or so, I’m headed home for spring break…

    – Scott

  6. TomandAmi says:

    I second that emotion – sucked. And that’s what I was doing just sucking wind – I get hammered on the metcon. Reg and I used 40lbs. and the high box and 1.5 pood for the swings.

  7. Tom Brose says:

    “I felt the vomit in my throat on the 4 & 5 rounds during the burpees. It was gross. I am very happy”

    Ok, I clipped Sara’s quote, but that just made me laugh. Very impressive to see EVERYONE pushing to their limit, and keeping form, and encouraging their classmates. I get so fired up just being in that atmosphere.

    My favorite moment of that workout would be Henry angrily spiking the 32 KgKB to the ground on his last rep, but Maiko has him beat. The sound that came out of her as she dropped a little to far into a burpee on Rd 4, and wailed her body into the floor (chest to the floor, not spleen) had me turning away trying to not laugh.

    Seriously, I was really impressed with the attitude in class last night, and I think it was a great welcome for dawn and John.

  8. Sara says:

    The picture of Steph doing a Burpee has my arm in it. My arm looks pretty jacked up. I like it 🙂 – Strong & Sexy Sara

  9. Sara says:

    I guess I didn’t read what I wrote… now that I see the quote it makes me laugh too. I meant to say I am happy with my performance. hehe

  10. Sara says:

    Hey wait I did say that…

    @Tom – that is definitely funny but only when taken out of the context… nice of you to cut off half the sentence

  11. Tom Brose says:

    Also, everyone please thank Maiko for her tireless efforts on the blog. copying everyones scores from the photo, adding them up, and creating the spreadsheet is going above and beyond.

  12. Maiko says:

    Missed when Henry threw down the KB, but I’m glad I can provide high quality amusement, in the form of suffering by burpees, to your life Tom. And it was more of a squeak than a wail I’m sure!

    The effortlessness is just like my non-sweaty ways, just an illusion of “that was easy!” I swear! And you weren’t too far behind me Steph! Just a few seconds behind if I remember correctly.

    Scott – nice work with the heavier weight & the big ass box!! I got your times updated. Have a safe springbreak!

    Sara – I noticed your arm in that pic too! Nice!! =D

  13. Sara says:

    Maiko – it wasn’t just Steph that thought you made it look like a cake walk. We need to video tape you. If you saw it you would think the same thing. You looked like you were taking a leisurely sunday afternoon stroll

  14. Steph says:

    Maiko, thank you very much for all the hard work you do to keep this blog going. I’m sure everybody at CFDC appreciates it!!!

  15. Maiko says:

    daaaaaaw thanks Tom!! I missed your comment when I posted!

    You too Sara?? Surely I’m not the only person you noticed!!

  16. Maiko says:

    And thank you too Steph!! =D

  17. steve says:

    by far the hardest workout to date.
    Henry and i used 45# for clean to thrusters, 30 inch box for box jumps, 32k for swings.
    Round 4 was the worst.

  18. TomandAmi says:

    Props to Maiko – and Tom B. as well for designing a work-out on the fly for 20 people of varying levels to be performed in about 300square feet that kicked everyone’s ass.

  19. Bryant says:

    Man, I am glad I found out about you guys. Only my second CF class ever, and it was one of the best workouts I’ve ever had (at the very least one of the most fun)!

    I did the Cleans to Thrusters/Swings with 25lb DBs for the first three rounds and 30lb DBs for the last two. I think I was a little shady on my Clean technique though…

    I originally thought my poor college guy self could afford only one class a week, but I think I’ve found a new addiction. See y’all on Thursday!

  20. edgy reggie says:

    I felt as if I pushed myself hard last night, but that workout was not my idea of “fun.” 🙂

    As Tom A. mentioned, I used the 32kg kettlebell for swings and the 35# dumbbells for cleans-to-thrusters. I used the 24″ box for box jumps ’cause I’m unable to “sky” to the “big box” at the moment. 🙂

    I can’t say which round sucked the most: They all did after round one. 🙂

    But after I look at my times, I was impressed…with myself. Two-and-some-change ain’t bad for an over-forty-years-young “big guy.” 🙂

    @Maiko: Sara and I were commenting on how you make the workout *appear* to be effortless. You may have been sucking wind, but you sure did look as if you didn’t. On another note: I do appreciate all your efforts with this blog (I’ve said this before, but I’m not afraid to say it again).

    I did hear Henry slam the kettlebell, but I didn’t see it. I think I was paying more attention to getting the times recorded on the board. 🙂

    Mad props to *everyone* who came, who saw, and who did it (i.e., kicked ass) last night. 🙂

    CFDC’s own ODB is…delivering some tires to City Fitness and doing some yoga (maybe).

  21. Jon says:

    Hey Guys – Thanks for the kickass workout yesterday, Dawn and I had a blast. You can def expect us to show back up in the near future.


  22. SaltyHat says:

    Man was I peeved to have missed a rocking workout – irregardless of the great (free) seats and great outcome of the hockey game, I was still bummed. And sooooooo…

    I did it tonight instead, dragging a cohort (not Steph) through it with me. Used 35#dbs, 24″ box, and 32k kb, but went as soon as my partner finished, and so averaged only 2.5 to 3 min of rest per round. Total was 9:21. And yes, that sucked/rocked – wasn’t sure where I was going to dig up the energy/mental focus for Round 4. Sorry I wasn’t there to sweat it out with everyone, but happy to have done it.

  23. Tom Brose says:

    Great to see you posting Jon. You and Dawn are welcome any time.

    Good work Salty! how did the other person feel about the session?

  24. John Frazer says:

    WOD sounds like a real crowd pleaser. Maybe it’ll come back some Sunday in a couple months.

    I see we have some new whiteboard lines, so here are my entries (all of these from at least a year ago):

    Tabata squats: 14
    500m row: 1:48
    Fran: 14:30 (I think) as rx’ed.

  25. SaltyHat says:

    Tom B. – it was Frank, and I sent him home dizzy and disoriented. I don’t think this was his favorite workout so far…

    And, just to overstate the (what should be) obvious: Do you show up early and leave late? In the middle of a CFDC workout, do you feel like taking pictures of others? howabout at the end of a workout, when you’re doubled over or lying on the floor?? howabout when you’re trying to get home – do you feel like stopping to take pictures of the dry-erase board or noting down the WOD and times??? Yea, that’s Maiko. Her effort on the blog is huge, but, ridiculously enough, its only a part of what she contributes. I only wish that I could find the energy to do the workout and then go home to put together postings like Maiko does. I am in awe, and I am ridiculously appreciative – thank you Maiko-chan.

  26. Maiko says:

    Aaaaw thanks Salty!!! =D You guys are awesome!! Really does make me want to put more effort into the Blog. And 9:21 for the workout is goood, beat me by 5secs!

  27. Henry says:

    That 32kgKB is a vicious beast and deserved spiking. I wanted to spike the floor after my last burpee but I was too tired. Something to look forward to next time.

  28. Sara says:

    Ok looking at the whiteboard I can add a bit more:

    backsquat – 135# by 8 – don’t really know 1 rep max but that is what I did last time we did squats. Clearly I can go heavier.

    dead hang pull-ups – seems to be 3… didn’t give it a real try but that is what I got last night.

    Tabata squats – 12 I think

    Strict Press – 80# – at least I know that is what I have done. I haven’t tested the waters beyond 80# so I guess I will start there 🙂

    Kipping-ups – moving up in the world to 12

    I don’t know about the rest.

    Thanks Maiko for keeping us all very well informed all the time. You do an great job and make this fun for all of us 🙂

  29. Maiko says:

    Thanks Sara!! ^o^

    Hopefully I’ll actually be able to see you spike something Henry! I was doing the burpees when the spiking of the KB happened. Actually now that I think about it, I’D like to be able to spike a 32kg KB!!!

  30. The picture of Steph doing a Burpee has my arm in it. My arm looks pretty jacked up. I like it 🙂 – Strong & Sexy Sara

  31. Rindfleisch says:

    Also, everyone please thank Maiko for her tireless efforts on the blog. copying everyones scores from the photo, adding them up, and creating the spreadsheet is going above and beyond.