March 25, 2009
March 29, 2009

Several factors dictated the course of Thursdays workout:
1) I brought in 6 new D Balls
2) Monica wanted to get aggressive
3) Certain people continually want to flip tires!

So, we teamed up ladies versus the guys for a relay of 5 tire flips and 10 ball slams. The womens team completed 45 rounds with the 199 lb. tire, and either the 25 or 30 lb ball. Guys completed 56 rounds with the 270 lb tire and 40 lb. ball.

In the bigger news, Ami is the first CFDC female to flip “Big Poppa”, the 450 lb. tire.

Photos to follow, your comments are welcome as always!



  1. Scott says:

    Great, fun workout…The ball slams, at least for me, were as much about technique as anything else

  2. Scott says:

    …I wonder how many rounds we (“the guys”) could have done using “Big Poppa?”

  3. SaltyHat says:

    I am glad to see a 40lb slam ball back in the gym – I like ball slams. And tire flipping is always fun. There’s just nothing like taking out raw aggression on inanimate, rubberized objects. And thanks to Monica/Kelly for the new pseudonym: Donkey Kong.

  4. Maiko says:

    nice work on flippin Big Poppa Ami! =D

  5. Sara says:

    Congrats to Ami – You are the Crossfit Woman. First 225 DL then Big Poppa wow.

    This was a very fun workout. I used the 25lb ball for 1 round (cause it was right in front of me) and then decided to switch to the 30lb.

    I also liked switching up the types of stretching we did.

  6. Anonymous says:

    Very physical in a different way. I like it. My back only hurts when I bend over…so I won’t do that :p

    Ami is my hero 🙂

    Cya Tuesday

  7. Monica says:

    This workout was perfect for me yesterday! First time using the tires. I was originally told the tire was 60#…

  8. Bryant says:

    “There’s just nothing like taking out raw aggression on inanimate, rubberized objects.”

    Lol, salty…

  9. Sara says:

    Monica – Boy were you mistaken. Did you think it was heavy the first time you flipped it? or did someone tell you it was almost 200 when before you flipped it?

  10. edgy reggie says:

    @Ami: I tip my hat to you. You go, grrrrrrrrrllll! 🙂

    @SaltyHat: On the “…taking out raw aggression…” part: Amen, brother, amen! 🙂

    @Coach: Four words: “Thank you.” “More, please!” 🙂

    @Everyone in last night’s class: Great work!

    [Hmmm…I need to look for heavier tractor tires (yes, they do exist).]

    CFDC’s own ODB is…not down with OPP.

  11. edgy reggie says:

    Oh, I almost forgot: Most of the ladies successfully flipped “Lil’ Poppa” (the 260 lb. “smaller” tractor tire)…so I guess it was “ladies’ night” at CFDC because the ladies ruled! 🙂

  12. John Frazer says:

    Sounds like a good time. Great news about the new slam balls — one of my favorite tools.

    In more news for the whiteboard, I got 12 deadhang pullups tonight.

  13. John Frazer says:

    P.S. How about some front page love for the whiteboard? We have a lot of people’s names missing there!

  14. Monica says:

    @Sara: It definitely didn’t feel like 199#. I am walking down the street with a different attitude now 😉

  15. Sara says:

    @Monica – I thought the same thing.

  16. Maiko says:

    people’s names are missing b/c people never sent in numbers to put up! I can only remind people for so long (before my mind wanders to other things, lol)!

    Appreciate your frequent updates though, nice work!