March 27, 2009
April 1, 2009

Here at CFDC we love us some tire flips, so they made another appearance today in a 3-part class! Results from everything will be at the end of this post.

Warm-up: 5 Rounds with Cindy

5 Pull-ups
10 Push-ups
15 Squats

Strength Work: The Back Squat

Been a while since we hit some back squats! Today we focused on working up to our 5RM in five sets. Any PRs today?

5 Minutes Max Reps: Tire Flips

Flip the tire (no jumping) as many times as possible in five minutes. Five minutes seems like a long time for tire flipping, but I still think some folks still want more tire flipping. Talk about addicted!

For the icing on the cake?

5 Minutes Max Reps: Burpees

Self explanatory. How hard did THAT suck?


Class wrapped up with a stretching session but be sure to get some more stretching and foam rolling between now and Tuesday. Also, since John F. brought this up, I’m linking the Whiteboard to this entry since it’s being neglected. We’ve done a lot more stuff lately that can be thrown up there and I think we have grown since this was originally posted. So to get your name up there you have to provide three additional numbers for any of these exercises (I can fill in BS and FGB based on previous entries):

Front Squat
Strict Press
Clean (Clean & Jerk)
Kipping Pull-ups
Deadhang Pull-ups
Tabata Squats (full 8 rounds)
400m Run
500m Row
Block Run

Post WhiteBoard entries to comments.



  1. Maiko says:

    uhm…howdy…guess all my scores are on the whiteboard. I skipped the tire flippin to keep my back in good shape. so far so good, but I’d like another shot at Big Poppa soon. Speaking of which, anyone got any names for the medium and small tire?

  2. Sara says:

    Hey there, not much to say… Wish I didn’t have to skip the tire flips. I will have to work on the way I flip the tires so I can do some more of it without twisting my wrist.

    @Maiko – I too want another shot of big poppa.

    I have a few updates for the whiteboards.
    Back Squats – 155 x 5
    dead hang pull-ups – 5

  3. Sara says:

    P.S. Love the pictures of the tire flipping

  4. edgy reggie says:

    @Maiko: How about “Lil’ Poppa” for the “medium” tire and “Da Brat” for the “small” tire? 🙂

    I’m addicted to tire flipping just like a crackhead is addicted to…uh…well, you know (not that I would know anything about crack or about being a crackhead). 🙂

    All-in-all, I really liked today’s workout. Heavy back squats + tire flipping – burpees = happy Reggie! 🙂

    If you observe the time that I am writing this comment, you will notice that I did not go to yoga. I had some other commitments to fulfill, but I will be back at yoga next Sunday (April 5) as well as this Thursday (April 2).

    CFDC’s own ODB is…waiting for the next tire flipping workout so that he can see more ladies flip “Big Poppa.”

  5. John Frazer says:

    205 lbs. is a PR for 5 reps. Would like to squatted deeper but still, not bad for heavy squatting in cross trainers.

    If the big tire is “Big Poppa,” the next one down could be “Middle Momma.”

    I noticed that on the tire flips, there wasn’t a huge amount of variation in reps between different athletes flipping the same tire. I think this is because no matter how strong you are, or how tall or short, the tire moves the same distance and speed.

    A fun variation would be a couplet of tire flipping combined with a movement with a very fast cycle time — something like dumbbell push presses. Or tire flips/push press/run.

  6. Scott says:

    Apropos of John’s last comment, there is a pretty savage workout on the CF main site that includes tire flips (courtesy of CF Camp Pendleton).

    It’s 5 tire flips; 10 (log) presses; 15 pullups; 200m farmer’s walk; 3 rounds for time…Just thought I would put that out there…

    Really tough workout today. I could barely walk after. Almost got a PR for my back squat…

  7. Bryant says:

    Well I’m not on the whiteboard at all yet, so I guess i’ll list a few stats of the exercises I’ve done so far.

    Kipping pullups: never really tried “maxing out” but the most I’ve done at any one time is 28.

    Deadhang pullups: Max unofficially is 24. Max officially (for my USMC Physical Fitness Test) is 20. Obviously, I need to work on my kipping as I figure you should be able to do alot more kipping than dead hang pullups.

    400m run: Well my best 3mile time was around 19:30, I would guess I might be able to run 400m in around 2:00? Eh.. not sure

    That’s it. The rest I’ve never really done officially or have much of a clue to know what my best is…guess I’ll have to figure it out in the future!

    Can’t wait to see everyone on Tuesday…haha celebrating my bday with Crossfit!I’m officially an old man now, lol. (no offense to those older, haha, which is everyone!)

  8. Monica says:

    Addicted (like Reggie) to the tire flips…it is just plan fun. Attempted the big one, but could only get it half way up…I think its funny that I can balance and hold it on one leg, but not finish the flip 🙂 Next time..

    Always enjoy back goal is to work on depth.

    Great workout by all! See you Thursday!

  9. Rob says:

    If the big tire is called “Big Poppa” wouldn’t the middle tire be called “2 Pac?.” I would think the two go together. But don’t worry if that’s doesn’t work for you – I ain’t mad at cha. 🙂

    A bunch of changes to the whiteboard for me:
    FGB – 268
    Deadlift – 321#
    C&J – 170#
    Tabata Squats – 15
    500M Row – 1:38
    Fran – 7:45
    5 Min Burpees – 58
    5 Min Tire Flips – 68

    As for 400M Run, my lifetime PR is 52 seconds, but that’s when I was running track in high school, and I’m confident that I’ll never be able to hit that again. So perhaps leave blank for now. . . .

  10. John Frazer says:

    Maiko, looks like you’ve got my tire flip and burpee numbers transposed on the whiteboard.

  11. edgy reggie says:

    @Rob: Good one! 🙂

  12. SaltyHat says:

    Tire flipping is fun, but in order to avoid boredom, I thought I would experiment on Sunday with levitating the tire up and over a la David Blaine-style (please see enlarged pic from today’s post for further explanation) On the plus side, your hands stay cleaner – that is until you wipe them all over the basketball court doing 5min of burpees…

    As for the tire names, I’m a dirty south man myself, and I get Ludacris on the brain when we Roll Out the tires for workouts