June 24, 2009
July 1, 2009

Thursday night was our last chance to work out with Fatima before she relocates to the west coast. She has been a great addition to CFDC, always working hard and actually looking like she enjoys it. Good luck, and enjoy Bali!

Thanks to Steve O for a brutal warmup while I was stuck in commuter chaos. Shuttle runs, burpees and squats in a hot room do seem to get people loosened up!

Next we ran through technique for DB Snatches and a progression for the Turkish Getup. From there, the WOD was:
5 TGU each arm/ 15 snatches each arm

Steph, Salty and Steve O all finished at the exact same second, which is just weird.

Finisher was 6 rounds of Tabata situps, holding halfway for the 10 second “rest”.



  1. Steph says:

    Good luck in San Diego Fatima! We’ll miss you! Let us know what your first CF WOD on the west coast is when you go on Monday!

    Holy it was hot in there last night! Thanks Steve for the warm-up. Knees already slipping from dripping sweat on the 2nd round of TGU’s. Used one 25# db for the workout. How long did it take anyway? I just wanted to get it done so I could go upstairs to the ACed room.

  2. Maiko says:

    I didn’t realize that was your last class Fatima!! =(

    Have fun in Bali and good luck in San Diego! Go kick some ass at whatever CF affiliate you go to too 😉

  3. Fatima says:

    Wow—Thanks everyone! I always enjoyed and always looked forward to the workouts at CFDC, so much so that I couldn’t let feeling sick stop me from going to my last class.
    Thanks Tom for an awesome workout, as usual (and Steve for the ‘warm-up’). I was a little sad that I wasn’t able to perform at 100%, but I enjoyed the TGU’s.
    I will certainly miss everyone. Thanks to all for the encouragement throughout the workouts, for pushing me to pick up heavier weights, and to finish strong—I feel such a difference from when I first started and look forward to keeping up the CF workouts.
    Keep in touch, especially if anyone comes out my way (Indonesia or San Diego)—fatimafrank82@gmail.com

  4. SaltyHat says:

    It’s not “weird,” Brose, its just an alliteration thing – you wouldn’t understand.

    Nothing like working out in an oven to make things interesting – core stabilization is just that much more fun when you try to stand up with 50#’s over your head while your feet are slipping in your own pools of sweat.

    Best of luck again Fatima – you will certainly be missed. I know Bali and San Diego will treat you well.

  5. Sara says:

    Fatima, Have a great time in Bali. If you are ever back in the area don’t forget to stop in at CFDC and definitely keep in touch.

  6. Maiko (who is too lazy to log-in) says:

    Dudes, there’s a CF Level 1 certification going to be held at CF Fairfax on Oct 24-25th. If you were planning on going to a cert in the near future, why not save some money and go to this one?

    More info here

  7. Fatima says:

    Hello from San Diego! I went to CF Invictus this morning. It is actually across the street from my friend’s apartment so it was perfect. I had a great workout with a few other CF’ers and CJ the trainer:
    Power cleans: 3-2-1-1-1 with 73# as my max
    15x thrusters (53#)
    15x burpee/pull-ups (I like this burpee combo!)
    400 meter run
    3 rounds

    I’m off to Indonesia tomorrow and will continue with body weight workouts. I do miss CFDC!

    I’ll be in touch. Thanks again for all the great workouts and for making me a better CF’er.

  8. Maiko says:

    Eew, thrusters and then a burpee/pull-up combo? Glad the burples were fun though! ^_^

    ps…WHERE’S THE BLOG UPDATES?? I need a new entry to look at while I’m at work! *pout pout nag nag* Plus I’d like to know what you guys did yesterday!

  9. edgy reggie says:

    @Fatima: Best of luck to you wherever you go! Always remember us in your future CrossFit workouts! Keep up the excellent progress!

    I have to add (okay, b!tch) about how hot it was in the gym. It really sapped my energy levels. But…I made it through the main workout.

    The tabata sit-ups were another case of…cramps! 🙂

    CFDC’s own ODB is…tanking up on lots of liquids.