March 6, 2009
March 11, 2009
Image courtesy of naturally. My graphic design skills ain’t that good (yet).

With the Mid-Atlantic Regionals fast approaching, today’s class was the first in a series focusing on preparing competitors for the qualifiers. Remember, you have until next weekend to sign up to compete! After the warm-up, Tom unveiled his game plan for the day.

Workout: GAME TIME

Oh, don’t let the whiteboard fool you. With this nice weather you know we had to run outside!

Complete for time:

10 Burpees
15 Pull-ups
30 Thrusters
15 Pull-ups
10 Burpees
10 Burpees
15 Pull-ups
30 Thrusters
15 Pull-ups
10 Burpees


Naturally if you are going to compete in the Regionals you were highly encouraged to do the workout as Rx’ed. For others, there was a scaling guideline:

FYI: Laos = the Laos embassy. You run to the embassy and run back to the gym’s rear entrance.

View Larger Map

Don’t know what their flag looks like? Here you go!

Be sure to post your loads/scaling to comments.


Before hitting the stretching session, the class was put through plank hold variations and v-sit holds.

Nice work as usual. Be prepared to see more “goats” during this and next month.



  1. Maiko says:

    hahah, messed up with the google map thing, oh wells.

    Pre-Workout: 5x 250m row & 25 Double Unders. No time kept, just focused on rowing form when exhausted.

    Workout: Went with “Competition” level and did 75# for Thrusters, kipping pull-ups, and the block run. Sad to say I was looking forward to the burpees. I’m not sure if I used that much weight for Thrusters before, but at least I survive! A big thanks & congrats to Sara for sticking with the Competition lvl too! =D

  2. TomandAmi says:

    OK, Ami totally screwed up the timing this morning – can you believe she totally forgot about Day Light Saving Time so we arrived just in time to do the final ab work out. Then we did the Game Time WOD as Rxed – thrusters 115 and 75, Ami jumping Pull ups and I did regular, burpees the usual, run usual.

    It was a deceptively easier looking work-out but boy did it suck at about the 11th thruster of the first round and continued to suck until the 60th one of the second round. I found myself getting gassed cv wise more than muscle fatigue though this was a close second.

    I apologize for Ami’s chrono-challenges see you Tuesday.

  3. Sara says:

    Let’s see. Maiko said it all. 75# thrusters, kipping pull-ups and block run. Other than the runs I enjoyed the workout. I think this was the first time I ever used 75# for thrusters.

    Maiko – congrats to you too on sticking with the competition level. Are you competing in the qualifier? Don’t ever feel bad about talking me into doing the harder workout. That is what keeps me going 🙂

    now I am just nursing my torn up hands. Congrats to everyone for making this another fun workout.

  4. Maiko says:

    heh we were wondering who would walk in an hour late! =P How did you and Ami do time-wise? And how did Ami handle 75#?

    yupper, signed up to compete a week ago. Nervous! I’ve been trying to work on my weak spots AND trying to work on that fragile ego too, lol. Sara I’ll be dragging you through the competition lvl scaling again! ;P

  5. TomandAmi says:

    Ami finished first – we both came in under 30 minutes. I know what you are saying about the burpees that fact that there were “only” ten made them the most attractive part of the WOD and 15 pull ups is not overwhelming but the thrusters killed.

  6. Sara says:

    Maiko – well then I will be there to cheer you on.

  7. John Frazer says:

    Performed at the “Cheerleader” level, because I hadn’t done thrusters since my most recent shoulder injury.

    The good news was that I had no shoulder pain doing thrusters.

    Strangely, though, a couple times toward the end when I was gassed on jumping pullups, I found myself resorting to kipping pullups. Wonder how I would have fared if I’d just done those straight through.

    All the static abdominal stuff is a real goat for me.

  8. edgy reggie says:

    Since I’m *not* competing in the Mid-Atlantic regional, I did the “Next Time” level for men (95# barbell thrusters, full pull-ups, block run).

    I probably could have done the “Competition” level, but I did a lot of Olympic lifting on the day prior to this workout (I’m preparing for the developmental meet on 14 March in Baltimore).

    To be honest, I was not feeling this particular workout (and yes, I did mutter a few choice expletives). Since I started the workout, I wanted to finish it (and I did).

    CFDC’s own ODB is…still waiting to do more tire flips.

  9. Steph says:

    Tom, way to blame it all on Ami!!! I’m sure she kicked your ass after she saw what you wrote 🙂

    Paired up with Monica for the workout. We tried the 65# bar during the warmup and thought it was heavy and had doubt whether we could do 60 thrusters with it, so we decided to go to 60#. The 60# didn’t feel any different than the 65 though, so we probably should’ve just stuck with the 65#. Next time Monica! 🙂

    Worked on kipping pull-ups in the 9AM, thanks to Salty for helping me out. I think I finally got the kipping rhythm yesterday, took me long enough! I think what helped was that Chris had me start by pushing away from the bar to start the kip. I’m going to try to practice the kip a couple of times this week to make sure I don’t lose the rhythm and see if I can get my first kipping pull-up by the end of the week 😀

    Great job by everyone as usual! See you in class on Tuesday!!

  10. edgy reggie says:

    Oh, I almost forgot: Thank you Ewunike for the push on the thrusters (it helped, believe me). 🙂

    “Thank you” also to Steve O., Salty, Mark, and Fred for the encouragement on the last part of the workout (that helped too). 🙂

    Thank you Mark for the post-workout drink (it was delicious). 🙂

  11. Monica says:

    Steph and I couldn’t decide if we were cheerleaders or Next Timer’s so we went with 60#…I agree it felt the same as 65#. Shoulders definitely feel it today; new goal to work on those kipping PU’s!

  12. TomandAmi says:

    Steph, actually Ami kicks my ass even without any provocation.

  13. SaltyHat says:

    Competition Level @ block run, 115# Thrusters, and kipping pull-ups. Worked the thrusters with Steve O and Mark, breaking them up into sets of 10 for the first round, and then 10-7-8-5 for the second round. Glad we incorporated the outdoors – nice day, not so nice workout.

    (and Tom A. – I sympathize with ya, I really do)

  14. Maiko says:

    I got a cheerleader! woot!

    I had an epiphany! My true goats are just bodyweight crap (minus squats). As a relatively small person, this doesn’t make too much sense to me. grr…

    Tom A. & Salty – I’m glad I’m not you guys! bwahahahah!

    One more thing – did anyone notice that Salty washed his hat?

    Yeah, I didn’t think so.

  15. chris w says:

    Steph, have you done the kipping practice move where you are on your back, hopping your feet to the ground as if trying to kip to standing like Bruce Lee? If not, I found it really useful as far as a. using the hips more when on the bar and b. translating the horizontal swinging movement to vertical. It’s on the mainsite video of Adrian Bozeman teaching kipping. Tom also describes it (when you’re on the bar) as trying to step onto someone’s hands held out to give you a boost.

    I did “cheerleader” weight but kipping and the full block run…think we may have crowded the 75 bar up a little, sorry about that. Impressed by eeryone working with the competeition and next time thrusters, that’s intense. This was smart scaling for me, but I think I should have pushed harder through the workout.


    Weekends=enemy of the zone, for me. I keep falling off for the whole weekend, a single beer on Friday tends to derail me.

    Probably as a result, (or from going to between 2x and 3x fat when I am on the zone)I’ve kind of plateaued around 166#, which is a significant leaning out from the beginning of the year, but still a few pounds off from breaking the 10% bodyfat mark.

    Overall though, pretty comfortable with the zone. Definitely my food quality has gone way up, and I have a much better sense of how much (little) food i need to maintain or thrive.

  16. Steph says:

    Chris, thank you for the tips on kipping 🙂 Both Salty and Tom had me do a few of those on Sunday. While I can do it when I’m on the floor, I just need to learn how to transfer it to when I’m on the bar.

    Ok, somebody tell Salty that they noticed the clean hat! Otherwise he’s gonna keep blaming me for making him wash the damn stinker!

  17. chris w says:

    No one mentioned wanting to vomit like earlier in the week…Maybe that’s related to the hat.

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  19. Anonymous says:

    If limited to only 5 exercises for your lifetime, what would you pick?

  20. TomandAmi says:

    Great question – if leaving out the constantly vaied component from the CF triad – then I would go from squats, dead lift, press, row, and pull-ups.

  21. Sara says:

    Just for the record… I am very sore from Sunday’s workout

  22. John Frazer says:


    I was very sore, too. My lats are still a little tender, which seems strange since I did jumping pullups. But to me, the mark of a hardcore WOD is that I had DOMS in my ankles the next day.