April 16, 2010
April 21, 2010

Worked p to 3RM attempts, focusing on keeping posture intact.

Met-Con finisher
DOUBLE UNDERS (or x4 skips)

Nice to have a visitor from LA in class today, Roy from Valley CF. He may be back in on Tuesday, make sure to welcome him!



  1. Sara says:

    Great workout! Everyone knows I love deadlifts. I hit 255 for 3 easily. It felt good and felt as if I could have done more. Special thanks to Ewunike paying close attention to numbers as I did not screw up my math at all.

    Also great work to Ewunike who looked very strong on all her DLs as well.

    Great metcon at the end too. I forgot shoes so did it in socks. Surprisingly did not wack my feet with the rope too much.

    Nice work Joanne on the muscle-up progression.

    While I did not really see anyone else, I know everyone did great work on the DLs so great work to each of you.

  2. SaltyHat says:

    after testing the waters this week with heavy squats (front and back), it was nice to try some heavy deadlifts as well. worked with Dan and Reggie, who I hope will remind me what we worked up to – can’t recall if we stopped at 180 kg or 190 kg. either way, the last set was heavy, regardless of style. for the metcon, I subbed half as many burpees as DUs. to be honest, the worst part was actually trying to hold my legs at 90 degrees for the crunches after all the burpees and squats. who knew?

  3. edgy reggie says:

    I, like Sara, am a fan of heavy deadlifts.

    Deadlift: As Chris mentioned in his comment, I worked with Dan and him. Dan and Chris were able to get up to 180kg, but I only managed 170kg x 3. I bailed out on 180kg twice because the pull didn’t feel right.

    Met-con: Interesting but good: I did the four-times-double-unders rope skips (or jump rope). It took longer to do, but I finished in a decent time (I think).

    Skill work & post-class: I worked on my band-assisted muscle-up progression. I have a few more things I need to improve on, but I’m getting there slowly. After class, I did some weighted pull-ups and band-assisted handstand push-ups.

    CFDC’s own ODB…is looking forward to Tuesday’s workout with the CFDC posse.

  4. Steph says:

    Congrats to Brendon getting his first muscle-ups!!