March 5, 2010
March 10, 2010

I like the effort Chris W. puts in, sometimes he will come to do the Elements class at 9 AM when family plans come up. Great way to review basics, make minor adjustments, and we scale the workout UP for him. The thing about the Elements class is, every now and then it works out to just one or two people, and in this case both were experienced. After warmup and review of the movements they got a VERY tough workout. Don’t worry, it will rear its ugly head again soon!

10 AM Warmup:
2 minute Row @ 18/20 SPM
2 rounds of pushups, squats and hypers
2 minute Row @ 22/24 SPM
2 more rounds of bodyweight movements

main WoD
3 Rounds (recovery time as needed between all sets)
Back Squat max reps @ Bodyweight
Strict Pullups max reps
Ring Dips max reps

Finished up with:
Tabata (6 rounds per station)
Ball Slams

Great effort, and nice to see Ami back in action! Also this weekend two more CFDCers became certified CrossFit Trainers! Congrats to Jason Morstien, and head trainer of the CFDC Japan chapter Maiko Hatano! Thank you guys for representing us so well!



  1. Steph says:

    So awesome to have Ami back! She looked so good and so did those ass-to-ankle squats 🙂 I have no doubt that Ami will be back to her pre-Nicholas fitness level in no time.

    That was a great class! I liked the change of format for the strength section. It was quite a challenge to do 3 sets of max rep at body weight. My ass and inner thighs are feeling it today.

    Of course, more squats and rowing in the metcon that followed probably didn’t help. I liked it though. The ball slams sucked more than the burpees this time, although I’m sure if I had done one-legged burpees like Salty did that would’ve been a different story.

    Great class, thanks Tom! Looking forward to getting my ass kicked again tomorrow!

    And big congrats to Maiko and Jason!

  2. edgy reggie says:

    Welcome back Ami! “The Truth” shall rise again! 🙂

    Back squat: I always love performing barbell squats (of any variation), and yesterday’s workout was no exception. Except that I did not get a lot of sleep the night before, and that affected my performance with barbell back squats (i.e., I probably could have done a few more repetitions with proper rest). I intentionally loaded the bar with a bit more weight (I used 110kg, but I weigh around 210#). My third set actually felt better than my first.

    Met-con: Started with burpees (and I’m glad I did). I used the 40# ball for the ball slams (even though the sand was leaking from that ball). Crunches/sit-ups were okay until around the fifth set; then, I felt a cramp coming on.

    All-in-all, it was a good workout.

    CFDC’s own ODB…is ready for tomorrow’s workout.

  3. SaltyHat says:

    Congrats to Jason & Maiko.

    Felt good to be back at it on Sunday after a week of nursing the wheel. I modified the strength portion of class using DLs (at 225) instead of squats, with grip being the limiting factor in the second two rounds. Modified the tabata-style finisher with one-legged burpees (rt only) for the burpees and clapping push-ups in place of the ball slams.

    Looking forward to another dose tonight.

  4. chris w says:

    Thanks Tom.

    Had a tough week; lost my Mom suddenly Friday, and having CFDC to come to and turn the mind to the workout and challenge the body became an even more important part of my mental/overall health in the midst of all the aftermath. I’m really thankful you’re all here and doing this.

    Thanks Chris and Sarah. Great to have you coaching along.

    oh, and the rowing sucked the most

  5. SaltyHat says:

    Chris, again, really sorry to hear about your mom. I hope everything went well on Sunday.

    It probably goes without saying, but if there’s anything I or anyone else can do for you, please don’t hesitate to ask. Until then, take care.

  6. Tom Brose says:

    Chris. My deepest sympathy to you and your family. I’m really sorry to hear about your loss, and anything we can do for you we will. I was impressed with the effort without knowing that.

  7. edgy reggie says:

    @Chris W. You and your family have my condolences as well. Let me know if there is anything that I can do for you.