May 8, 2009
May 13, 2009

What better way to spend a beautiful weekend morning than hammering out a tough workout with your friends? Rhetorical question, but its a pretty short list. I even came in early enough to get in a quick workout before the 9AM Elements class.

5 rounds of “Cindy” (5 pullups, 10 pushups, 15 squats)

3-3-3-3-3-3-3 Deadlift, aiming for a new max by rounds 6 or 7

Metcon (crack for the misery junkies)
10 minutes AMRAP
5 DB Thrusters (DBs = 1/2 bodyweight total)
5 Burpees

Skill work
choice of kipping, muscle up progression, L sits etc.




  1. Steph says:

    I thought it was a very well constructed class 🙂 I find that doing Cindy warms me quickly. The pull-ups really open up my shoulders and chest so by the time I get to the push-ups I’m not as stiff, much better than going from squats to push-ups. And I like doing some type of heavy lifting and then going into a metcon workout. Thanks Tom!

    Hit a PR on my deadlifts. Finally broke 175# and ended up with 3 @ 180. Yay!! Looking forward to going heavier next time now that I’ve gotten over my 175# mental block. Thanks to Coach Tom, Assistant Coach Maiko, and Salty and Ami for the tips and encouragement 🙂

    Used 2 25# dbs for the thrusters and burpees combo. Didn’t realize that we were supposed to use weight half of our bodyweight. Don’t think I could’ve gotten very far with 2 30’s for thrusters anyway. Got 10 rounds.

    Worked on my kipping a little during the skills section but hands were fried so ended up giving Mary some pointers on double unders.

  2. Chris R. says:

    starting to feel better with my dead lifts, largely due to increased lower back and hip flexor flexibility work with Winnie. My lower back and hips were so tight before that I felt pulling just getting down to position. Did a PR for 3 reps of 275 and it felt pretty comfortable. I want to keep working on form before increasing the weight. Putski Brose and Maiko, thanks for the help with form!

    I also liked the format of class yesterday with extra time to work on lifts without rushing before moving to the metcon portion. The skill work post metcon time was great too. Great class!

  3. edgy reggie says:

    No deadlift PR for me, but I feel as if I am getting stronger and better pulls. I max’ed out at 385# x 3. Thanks to Tuba and to the NaCl-y Hat for the tips and for the coaching.

    I completed six (6) grueling rounds of met-con. I used a pair of 50# dumbbells for the thrusters.

    For the “goat” work, I picked kipping pull-ups. It was not the best choice for me at that point in time because…
    (a) I was tired, and
    (b) in performing push-ups and pull-ups for “Cindy,” dumbbell thrusters, and the push-up portion on burpees, my shoulders were fried.

    While I do need work on my kipping pull-up, I find that it works best for me to practice before class.

    Nevertheless, it was good session.

    CFDC’s own ODB…is feeling stronger every day.

  4. Maiko says:

    Great job everyone! I got a PR with 3 reps @ 215# on the DLs (previously only got 2 reps @ 215#). For the post-workout skills session I tried working on the muscle-up progression. Time for me to get serious about getting that muscle-up and devote more time to practicing!

  5. Maiko says:

    ps – is anyone else keeping up with the shitstorm regarding the Canada East Qualifiers?

  6. Sara says:

    Hey Guys, I’m sad I missed class. I went to CF Newtown on Saturday and was put thru the following workout:

    7 rnds of:
    3 Power Cleans (75#)
    6 Pull-ups
    9 Clapping push-ups

    after the 7th rd 50 situps

    all for time.

  7. TomandAmi says:

    Likewise on the class structure. Liked both the structure and knowing what was coming after each segement at the beginning of class. My DLs are weak. That is an area along with squats I am working on my own on. For the MetCon segmen tI used 50 lbs, and barely made 8 rounds. I have read about the eastern Canada issue – kind of surprising no one realised the conflict of interest issues earlier.

  8. Tom Brose says:

    Glad everyone enjoyed class. Sundays I can program exactly what I want!

    As for the eastern Canada event, there is one thing I think is being overlooked. Sure, those are events that the organizers are good at, but I think mostly they are really good at what they think is important. They made their qualifiers different than everyone elses “for time” only structure, and had a mix of events. So, the winners had to be good at heavy lifting, relatively challenging gymnastic work, running, and dealing with odd objects. Fairly well rounded approach.

  9. Maiko says:

    Relatively challenging gymnastics? I think Muscle-ups transcend “relatively challenging”! hahaha

    I think it was naive of the organizers to think people wouldn’t be bothered by them participating in the events they helped organize. I think they could have gotten away with having the DL with no controversy, but having the muscle-ups in there too was too much (Anthony has a pic of him DLing, Jodi has some record in DL in Canada, her avatar on the message board is of her doing MUs, etc etc). But hey, you live and learn, and this is the first year of Qualifiers so there was a lot of learning to do.

    I see no problem with having the deadlift as the 1RM lift, regardless of whether that’s what they’re known for or not – it’s easy to judge, takes up little space and relatively little equipment compared to other lifts. The only problem I really saw was the change of rules for workout 2, you really don’t do that for competitions (unless I’m missing something). And while I didn’t like muscle-ups showing up in the qualifiers (what other movement has a “club” of members who actually can pull off the movement???), especially with relatively high reps for the movement (5 reps per round at Canada East for example), in the grand scheme of things pulling out shit like that is part of the Hopper model of Crossfit. Anthony and Jodi clearly devoted their time to getting a MU whereas other folks didn’t. Bottom line.

    I’m more surprised at the great degree of “butthurt” I saw on the games website. Some of the more butthurt comments were removed, but man…Jodi and Anthony withdrew their names in the end, they can’t travel back in time and redo things, what more do people want??

    I hate to say this, but bottom line: suck it up, get back to training. I’m positive CFHQ and future organizers won’t forget what happened.

  10. Maiko says:

    off topic, check out this website!

    shows how much sugar is in popular drinks and snacks using sugar cubes. I thought it was fun

  11. Queen Mary says:

    Good to be back at Balance! Pr’d on the deadlifts at 90 kilos (did an extra set to get there)…but as usual got smoked by the thruster/burpee combo! And I think with Steph’s help I may actually figure those double unders out one of these days…

    Maiko, I could have sworn we counted 220 for your last set! But either way, good job on your PR! See you all again soon…

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