September 6, 2010
September 10, 2010

Aren’t You Supposed to Get a Beating on Your Birthday?

Tuesday night’s class was in for a special treat: another CFDC Birthday WOD! Thankfully we didn’t follow the birthday rep scheme. Instead, the focus was on mixing heavy weights into a MetCon for a good ole’ fashion ass-kicker of a workout.

The class was split into groups of 3-4 people, who then followed each other through the following workout:
3 x 2min:Max Rep BW Back Squat; 2min:Max Meters Rowed; 2min:Max Burpees; 2min:REST

Awesome work all around. A big thanks to Stephanie for simultaneously keeping track of everyone’s results while also taking pictures. Of course, you can also “thank her” for alerting Tom to the fact that yours-truly had a birthday which then led to the resulting workout. And speaking of results:

Stay alert for info about another CFDC Guerilla WOD this weekend. Also, it’s already September 8, and that means FGB-V is just 2 & 1/2 weeks away; are you signed up? are you ready!?



  1. Maiko D. says:

    GOODNESS Zach’s grip is crazy in that pic!

    Happy Birthday again Salty! And thank you Steph for keeping track of the results! A whole lot of results I might add!

    That workout destroyed me. The Back Sqt + Burpee combo alone destroyed me. I went with 108# for the squats, which was light enough to get reps in with relatively good form but heavy enough to gas me out. Went easy on the row for most of the time. Burpees are burpees.

    As for FGB…uhm… 🙁

    Haven’t signed up and haven’t donated! Haven’t donated b/c working on the apartment is draining my fun funds. Haven’t signed up because I haven’t decided on whether to participate or not. Plus I hate asking people for money even if the cause is good. Yeah, I suck.

  2. Steph says:

    That was one brutal-looking workout. It was too bad that I couldn’t get in on the fun, but I had plenty of fun watching you guys suffer 😀 Good job everyone!

    Maiko, better sign yourself up for FGB before Brose does. He’s seriously thinking of just signing people up himself 🙂

    And yes, happy birthday again old man!

  3. Maiko D. says:

    noooooooooooooooo~~~~ I have nothing to contribute aside from old clothes and (sometimes) good intentions~~~~~

  4. edgy reggie says:

    Happy birthday Salty dude! I’m impressed with the thirty-four squats at 100kg. 🙂

    Thank you Steph for taking pictures and for keeping track of everyone’s results; you did a great job!

    Yes, this was an(other) ass-kicking workout! I used 100kg on the squat (which is more than what I actually weigh). The row? Killer! Burpees? Hate ’em (but I still do them)! 🙂 As Maiko succinctly stated, “Burpees are burpees.” 🙂

    FGB: I’m already signed up, but I *accidentally* signed up again when I used my Facebook account. So now I’m on the team list…twice. I’m using Facebook and e-mail to get through my list since Facebook has a limit of how many people one can contact.

    “Not too bad for an old man.” -CFDC’s own ODB

  5. edgy reggie says:

    Vibram Five Finger update: If anyone in interested in purchasing the Five Finger Speed model (i.e., the new ones that Salty has worn this week), here is a UK on-line store that ships to the States:

    Maybe Santa will leave a pair for me (size 47) under the Christmas tree. I’ve been a good boy.

  6. Tom Brose says:

    That was a special workout, and may have been an eye opener for a few of our newer participants. I’ve got a good plan for tomorrow that will help to regain function in the lower body.

    I want to address Zach’s grip, but first comment on his absence/return. Here is a guy who was injured (shoulder, playing basketball of all things), and has come back leaner and faster. He took the injury as an opportunity to improve his endurance and nutrition. The strength will come back in time. very smart, very commendable.

    …but, the grip is bad. We need to find a position thats good on his shoulders, where he can engage the upper back (thats a key to squatting, remember it maybe on a quiz soon) as well as not end up with injured wrists. I’ll work on that with him next time.

    Maiko, your squats were excellent. I sent Steph over to get a “depth photo” so as not to weird you out. Brutal workout, especially for those who scaled up in weight.

    Chris, Happy Birthday! Thanks for all you do, it means a lot to CFDC!

  7. SaltyHat says:

    Thanks for all the birthday wishes, and thanks for an awesome birthday workout Tom – and Steph 😉 I’m not sure about eye-opening, but it definitely left me seeing stars.

    I worked with Edgy-Reggie and the Danimal at 225 (& thx for the shout-out Reg; figure I should at least try to make 34 on the first round to make it a legit B-day WOD). Of course, the bar felt like it was 315 by the last round.

    Also, can I just say for the record that I think the rower has it out for me? It wouldn’t reset on the second round and it tried to eat my shorts twice. Maybe it’s trying to tell me to run more?

  8. Maiko D. says:

    or maybe it just wants to get into your shorts?

  9. Maiko D. says:

    and Steph told me that she was sent to get a picture of my butt! You make it sound all noble Tom! 😛