May 1, 2009
May 8, 2009

Having fun is part of fitness! Try new things, put your training to work, get outside and enjoy life!
Chris, Monica, Steph and Steve O at the Richmond Muddy Buddy.

Meanwhile, the rest of us worked on 5 rep BACK SQUATS, progressing up to 3 heavy working sets.

We finished with a met con medley:
KB Swings

then 100 box plyo step ups
30 50 burpees

Scoreboard photo up later.

COMMENTS: POST SQUAT #s, also lets get some discussion on other activities. Anyone trying a new sport?



  1. Maiko says:

    I can’t say I’m trying anything new at the moment. I would like to get into sparring more seriously but lately I haven’t had the time. Boo~ I’m completely failing with this pyramid!

  2. Maiko says:

    and I thought it was 50 burpees?

  3. Fatima says:

    30 Burpees? I think you meant 50–otherwise, I did extra.

    I did 95# for the squats.

    I’m going to take up surfing this summer (not a new activity, but something I haven’t practiced seriously in a while).

  4. Monica says:

    Totally wasn’t expecting to see that picture on CFDC! Just checking out the Sunday workout 🙂 Muddy Buddy was awesome..and muddy…definitely a worthwhile race!

  5. Scott says:

    I thought it was 100 burpees…I think I was around 215# for the squats – definitely something I need to concentrate on more, cause I felt pretty weak…For the workout, I used 1.5 pood KB – can’t wait till I can legitimately swing the 2 pood monster…anyone wan’t to write my last paper for me? Seriously.

  6. SaltyHat says:

    Sorry to have missed class, but Sunday was a blast – a good reminder of how fun working out can be (not that last weekend in VaBeach wasn’t fun mind you, I’m just not sure I was smiling as much during the workouts…) Anyone up for a CFDC Mud Day??

    As for other new adventures, I would like to tackle a few more triathlons this year. On top of that, like Maiko, I would love to get at least one muay thai match under my belt, just to do it. And lastly, I would really like to compete at a highland games somewhere, sometime. CrossFit just seems built to train people to toss the caber, throw stones and hammers, etc.

  7. Tom Brose says:

    We definitely need to do some outdoor Highland games/strongman (and women)/ crazy training. Chris and I were first introduced to the concepts of “metcon” or “functional” training by a college rugby coach, who put together workouts using broken construction equipment, logs, trashcans etc. Somewhat like the NorCal qualifier final WOD, but it would be overhead squatting 3 shovels ducttaped together..

  8. Maiko says:

    uh…I hope you didn’t do 100 burpees Scott!!!

  9. edgy reggie says:

    Sure I’m game to try most anything…once. 🙂

    Right now, I’m training for my first real Olympic weightlifting competition in late July (the Keystone Games in York, PA on July 26, 2009 if anyone cares to know). There is another developmental meet in Baltimore on May 16 that I will participate in as well.

    For Sunday’s (May 3) workout, I “maxed out” at 275# x 3 on the barbell squats (not a personal record, but we did need to move on to the met-con portion). For the metcon, I used the 32kg kettlebell for the swings and the 24″ box for the step-ups (which reminded me of the step aerobics classes I once taught in the mid-to-late 1990s). Burpees, once again, damn near killed me! 🙂

    But the best part of the workout was seeing Jen (Conlin) up and about! 🙂

    @Scott: What is the topic? 🙂

    CFDC’s own ODB…appreciates all of the comments and compliments about his physical “shrinkage” (i.e., leanness). Blame it on the Zone! 🙂

  10. Maiko says:

    Care to write your experiences and advice regarding the Zone diet for the blog Reggie? *nudgenudge*

  11. TomandAmi says:

    Great Photo – looked like fun. Reminds me of the race in California (name escaping me) that is one huge muddy obstacle course – I saw it on some CA crossfit site.

    Sunday was a good combo strength/metcon day though I was crushed on the modified box jumps.

    Maiko I was thinking about the xfit pyramid recently and went back to it as well. Thing is I feel like I still need another 6 months to year of dedicated (supplemental to class) strength work to get up to the RXed weights on many of the lifts and Qualifying Work-outs, particularly DLs and cleans before adding a sport.

    Also, what I found working on the strength side particularly squats and presses – helped me a great deal on some of the xfit movements such as dips, HSPUs, thrusters, kbell swings and OHS.

  12. edgy reggie says:

    @Maiko: Sure…just have an “Ask the ODB about the Zone” column on this blog. lol But…I bet that once you read what I have to say (write), you might say “Huh?” lol

    Seriously, if anyone wants to know what I have done on the Zone for the past five months (and counting), drop a line…or feel free to ask me before (or after) class.

  13. edgy reggie says:

    @Tom A.: It reminds me of the Mud Run (at a Marine base in California) that Brian Peeler and a few cohorts did on the third season of Bravo’s Workout.

    It’s funny (interesting) how certain individual exercises can work well with others once you put them together. For instance, whenever I do Olympic lifts (regardless of the weight), I do a few medium-to-heavy kettlebell swings in between sets. The swings really help to open your hips. I received this suggestion from a competitive Olympic weightlifter when I was training at Potomac CrossFit. On my own, I never would have thought to do this.

  14. edgy reggie says:

    Oh, isn’t it about time to pull a certain red Volkswagen Beetle up California St.? 🙂

    We could do this and tire flips. 🙂

  15. Rob says:

    Pulling a beetle would certainly be a new “sport” for me. And if you watched me play, you would be convinced that I’ve just taken up golf.

    I did something like 175# on the squats and the big kettlebell. I thought it was a very good combo workout. I just wanted to take a nap afterwards.

  16. Sara says:

    I used the 45lb Kettlebell for the swings and went up to 155# on back squats. I am pretty sore today too.

    As for things I would like to do… I’d be interested getting taking on Capoeria… the only problem is that it would interfere with crossfit days.

  17. John Frazer says:

    On the squats, I maxed at 205×3 for two sets, then did a couple singles at 215, which weren’t quite deep enough to be legit.

    For the metcon, I used the 53# KB and 20″ box, both mainly because they were available. Using a lighter KB or taller box wouldn’t have been a critical variable, since it’s my chronic lack of pushup strength that hammered me on both the pushups and the burpees.

    As for sports, I’ve been shooting a lot more–appropriately enough since I learned about CF from a friend I met in a shooting class. As it turns out, midline stability and grip strength are both very helpful. Even in the most static shooting events (such as bullseye pistol, where you don’t even want to move your feet during a 20-shot string to avoid inconsistency) I don’t get the muscle twinges I used to.

    Dave Re’s article on CF and shooting in the CFJ last month was good. And Coach Glassman and Dave Castro’s analogy of missing 20% when you’re trying to shoot faster is very familiar to me!

  18. Scott says:

    …it felt like 100 burpees…There are a lot of new sports I would like to try (I grew up playing the “All-American” ones: football, basketball, and baseball; however, right now I kind of view CrossFit as my sport, and I want to get a lot better at it.

  19. Maiko says:

    An article~~~~!!! and article would be nice Reggie!

    Actually I had a brief discussion on the affiliate blog regarding blog content and I always thought it would be awesome to have more stuff from you guys versus just posting a workout. Jen did a series way back when on her blog interviewing a whole slew of CF people and I really enjoyed that. But yeah, if you guys have something you want to say or felt could be put on the blog, please feel free and let us know!!

    ps – ever since Reggie fist mentioned flippin the Beetle, I always think about flipping it when I walk to Balance. It just looks so flippable.

  20. ppetersan says:

    Sorry I missed class on Sunday – It looked like a good workout. Will also miss next Sunday as my parents will be in town. No new sports/activities – the ones I currently am involved in keep me fairly busy. Biking/Golf (yes golf)/very occasionally skateboarding (I used to compete but not anymore)

    Also, Reggie: Doron and I recently started looking into the zone diet and we are slowly incorporating it. We would like to hear about your experience. Oh yeah, we are both vegan so the protein and fat sources will be different – but same theory.

  21. Jade says:

    Yes to CFDC mud race and we should also organize some type of happy hour…

  22. Rob says:

    I think happy hour should be my new sport for the summer.

  23. F2 says:

    I’m in on the Highland Games thought (or another field day on the AU astro turf/sand pit with kettlebells). Just don’t make me raise my heart rate too much getting there or back…