May 17, 2010
May 24, 2010

Maiko’s Birthday Workout!

30 minute Ladder up on the minute:

This seems really slow and boring at first, but builds a lot of momentum. By the last round, sets of 10 cleans, 10 burpees, and 10 pullups is no joke.



  1. Sara says:

    As predicted, traps are a bit sore, but not as sore as they were after the KB swings ladder last week.

    Great workout.

  2. Maiko D. says:

    Thanks for the b-day workout Tom!! 😀

    I’m feeling alright surprisingly. The only thing remotely sore are the traps but it’s not paralyzing at all.

    Not sure if you guys still do this but oh well:

    I used 95# for the power cleans but couldn’t get beyond 7 reps, but I continued on with the burpees and pull-ups. Clean reps dropped to 6, then 4, then 3 failed attempts. I haven’t done that many kipping pull-ups in ages and they became an issue towards the end, so the burpees were my rest. I can’t believe I just wrote that…

    Again thanks for letting a gal celebrate a birthday the only way she can (& wants to)! 😛

  3. Maiko D. says:

    and I’m digging the afro-action shots.

  4. ppetersan says:

    I know this is short notice, and our place is off the beaten path (read as “the hood”), but Doron and I are having a get together at our place tonight.


    1265 Oates St NE
    Washington, DC 20002 US
    When: Friday, May 21, 6:00PM
    Phone: 2024682618; 2022776282
    Stop by after work for a drink, a chat and check out our new diggs.
    Kids and dogs welcome but not required.

    We’d love to see you all if you can make it.

  5. Dan Samarov says:

    Hey folks! Looked like an excellent workout yesterday! Think I might give this one a whirl after work.

  6. Steph says:

    Happy birthday Maiko!! That sounded like a great workout.

    Nice to see lots of comments on the blog too!!

    What did you guys do Tuesday?? Where’s the blog entry?

  7. ppetersan says:

    How did this work? Did you do 1 clean, 1 burpee and 1 pull up the first minute; 2 of each the second minute, etc? Or did you do one minute for each exercise so there were be 10 rounds total?

  8. Maiko D. says:

    Thanks Steph! 😀

    Peter – the latter!

    You start with 1 rep for the first minute for all three movements and increase the reps by one for every new minute:

    1min – 1 clean,
    1 min – 1 burpee,
    1 min – 1 pull-up
    1 min – 2 cleans,
    1 min – 2 burpees,
    1 min – 2 pull-ups,
    etc, etc

    Work up to completing 10 reps within a minute for each of the three movements, or die trying like I did 😛

    Hope this made some sense!

  9. Sara says:

    Basically what Maiko is saying is that there were a total of 30 minutes:

    min 1: 1 clean
    min 2: 1 burpee
    min 3: 1 pull-up
    min 4: 2 cleans
    min 5: 2 burpees
    min 6: 2 pull-up
    min 7: 3 cleans
    min 8: 3 burpees
    min 9: 3 pull-ups
    min 28: 10 cleans
    min 29: 10 burpees
    min 30: 10 pull-ups

    I used 105 on the cleans. For me the pull-ups felt like the rest even though I had to break them up quite a bit.

  10. SaltyHat says:

    looks awesome! sorry I wasn’t there to enjoy, but as promised Maiko, I will hit this one up when I get back. Definitely one of the best CFDC B-day WODs I can recall – very appropraite considering the lady in question!!