September 21, 2009
September 25, 2009

Challenge match!
Simple stuff (just 3 basic movements) gets the job done!

max rounds in teams of 2 of:

5 minutes work/ 5 minutes rest
4 on/ 4 off
3 on/3 off
2 on/ 2 off
1:30 on/ DONE!



  1. Sara says:

    this one wasn’t so much a killed with the squats and DLs but the pushups really slowed me down. I used my vibrams and noticed a real difference in my ability to keep my weight in my heels on the squats even at a fast pace.

    Steph and I used 135 on the DLs. Might have been a little light but it was good cause it took the first 2 sets for my lower back to loosen up.

    Great work to all the ladies and ofciurse everyone else.

    Jade – your deadlifts looked really good and very strong.

    Today I did some heavy back squats aiming for a 1RM PR and got it at 190lbs

  2. Tom Brose says:

    STRONG! Unfortunately, thats too close to 200 to no aim for that soon!

  3. Jade says:

    Thanks Sara! I’m definitely feeling it today. I used 110 on the deadlifts and could have done a bit more, but the weight was hard for the amount of reps. I guess I did around 90 DL’s. I didn’t have much of a problem with the push-ups and the squats were my most difficult.

    I really can’t believe the numbers that Salty and Steve-O put up. Those guys continue to impress!

  4. Maiko D. says:

    hah, funny change to the blog tom! =P

    this workout looks rough!!

  5. Sara says:

    That is the goal… If I didn’t screw up my math on my plan I may have continued on to 195 and 200. Unfortunately I got too far along when I realized my math mistake and had to do several extra reps to get to the 190 (which was what I was aiming for)

  6. SaltyHat says:

    Thanks Jade – it didn’t feel to impressive at the time; I really felt those squats. Still love the shirt, by the way.

    Just a quick reminder: Fight Gone Bad IV is on Saturday! We should have use of the studio from 11 to 1 (unless something changes). Thus, we should be able to fit 4 FGB workouts in (considering each GFB workout is about 20 min). Look forward to seeing as many people as possible on Saturday.

    As prep, I think I am going to drag my ass to the hot tub at Wilson Aquatic Cx to see if I can fix my legs…

  7. Maiko D. says:

    Oh, and nice shirts ladies!!!

  8. Steph says:

    Who’s planning on participating in FGB4 on Saturday at CFDC? Can we get a count?

  9. Sara says:

    I’ll be there

  10. Maiko D. says:

    I’ll be helping my mom clean out crap from the housssssssssssssse~ Goodwill is gonna love us! <3 Good luck to all who participate and please take lots of pics!

  11. Jade says:

    Zach and I can’t make it either. Softball playoffs for us…

  12. Steph says:

    Maiko, whatever happened to “I have class!”

  13. Maiko D. says:

    Opted out this semester b/c I am having issues getting enough sleep with my newer commute. In the end I figured doing a Saturday class wouldn’t be too fun (my only day to really sleep in & relax) but if I took a weekday class I would have been home and in bed by midnight at the earliest and I have to be up by 5am for work. 🙁

  14. TomandAmi says:

    Great class – needed to work on my DLs and 80 reps at 225 was plenty with Reggie.

    Nice shirts ladies – Jade’s shirt (and forgive me Zach but I can’t resist ni the spirit of the double entendre) could have added a last lne “and I have a nice rack too” – OK ban me form the blog.

  15. Jade says:

    Hahahahahaha! That would have been a good addition!

  16. Maiko D. says:

    clearly CFDC needs some clever shirts like that!