October 26, 2009
October 30, 2009

For people who hadn’t done a true 20 rep max, this was a bit of a learning process. As long as you can keep bar position, you can do more than you thought. I encouraged everyone to try a little heavier than they felt comfortable. If you miss it, so what? Then its a goal for the future!

Finisher was a team pullup relay. 160 pullups total, one member in static pushup hold, one in V sit the whole time. Buttercup teams of 4 got a rest, while hardcore maniacs in groups of 3 did not!



  1. Sara says:

    This was a good class. I got 13 reps @135. I couldn’t go on because the bar started slipping and I was unable 1) stop it or 2) adjust it.

    The pull-up workout was fun. Justin and Mike kept our team going but I still got close to 35 pull-ups in (and another 10 after the workout).

    Good work to everyone!

  2. TomandAmi says:

    Had to miss class yesterday – duty called for an evening meeting but I went early for 3×3 back squats then 4x 50 lunges/50 sit ups. I will try the 20 rep max later. My shoulders by the way were still sore from Sunday.

  3. SaltyHat says:

    Really liked the warm-up – I was definitely warm by the end of my ~680meters. Used 225 for the squats – made the 20, but it was more of a struggle than I thought heading into it. Worked on a “buttercup” team for the group met-con with Henry, Mark, and Steph. Hats off to the 3 person team(s) – denied not only rest, but they worked without the aid of a decent pull-up bar. Props.

  4. Steph says:

    Went with 115 on the back squats and got 20, although the last 2 were really a struggle.

    Worked with Salty, Henry and Mark on the 160 pull-ups metcon and only did 15 pull-ups cuz the guys were so awesome and each knocked out a huge chunk.

  5. edgy reggie says:

    I used 225# for the back squats. Looking back on it, I know that I need to get deeper on my squats…but it’s getting there (slowly).

    For the met-con, I worked with Mario and Mark. Even though our team finished last (we were one of the no-rest teams), I feel that we put up a strong effort. 🙂 Mario and Mike: Great work gents!

    CFDC’s own ODB…is ready for some more tire flips.

  6. edgy reggie says:

    Correction on my previous post: I worked out with Mike and not Mark (nothing personal though).