November 17, 2010
November 22, 2010

Only the sugar-deprived mind of Tom Brose could come up with such a sweet sounding workout that left such a bitter taste in one’s mouth:

Simple concept really: sandwich a 5-exercise chipper in between two ladders of body-weight exercises, and then let the class blast their way through it.

A serious grinder to be sure. Perhaps we should allow a tiny bit of sugar back in to Tom’s nutritional challenge just to make sure we aren’t suddenly inundated by killer workouts with cloyingly sweet names…

Great job by everyone! Also congrats to Mackenzie on using up her first CFDC-punch card!

And while were on the congratulatory note, more congrats are in order for CFDC’s Doron Petersan who took first place in her cyclo-cross race last weekend.

By the way, if you haven’t noticed yet, we really dig bragging about our athletes, and we want to do more of it. Please keep us up to date on your athletic adventures outside of CFDC – running, walking, biking, swimming, martial arts, triathlons, adventure races – we want to hear about all of them so that we can share your stories. Pics are great, but even without a picture we still want to share, so cough up the goods!



  1. Dan Samarov says:

    … I’m afraid to walk down stairs. Mobility tonight. HSPU practice.

  2. SaltyHat says:

    honestly man, I found it much easier to just fall down them (bonus=the pain in my face then detracted from the pain in my legs)

    Congrats Doron! glad they gave you a podium this time.

  3. Sara says:

    This was a brutally long workout. Really struggled with the 75# thrusters. Wish I could have done pistols. Pull-ups felt really good except for the lack of grip. Second set of squats seemed to be the easiest part for me. May e it because I knew I was almost done.

    Surprisingly not feeling bad at all today – maybe I needed to go faster last night.

  4. ppetersan says:

    Sorry I missed class last night, but I was able to get a workout in: 21-15-9 KB Swings w/1.5 pood; pull ups; squats with 45lb plate.

    I will do last night’s class workout today.

    BTW, what is the recommended number of work outs per/week during the nutritional challenge.

  5. SBV says:

    My thoughts on “Chipwich.”

    I totally underestimated the impact that the first 75 squats, 50 sit-ups, and 25 push-ups would have on the rest of the workout. My strength was really zapped by the time I advanced to thrusters. I had to break the trusters into sets of five in order to complete them, which probably took close to five minutes. Dan and Chris were whizzing by me, which was more demoralizing than inspirational.

    Knees-to-elbows sucked (I need to spent some time on Sunday with Mark learning how he strings them together so well). I had to scale the pistols by using a pole assist. Ankle flexibility, or lack thereof, plays are huge part in those. By the time I advanced to the push press and pull-ups, my mindset had shifted from racing the workout to simply getting the work done. I limped home with some weaksauce push-ups, sit-ups, and squats to finish somewhere around 30 minutes.

    Doing a 30 minute workout took me back to my early CrossFit days. I used to love grinding through long, slow chippers in the Albany Law School gym. It used to seem like squats, pull-ups, push-ups, and sit-ups were programmed every day on Main Site. There’s something mentally challenging about maintaining intensity for such a long duration. Now, I spend most of my time in the shorter, more intense, 10 minute domain. There are definitely benefits to both domains.

    So, what to take away from “Chipwich?” I think it’s time to reintroduce a bodyweight-type day back into my training — possibly on Saturdays after Olympic lifting.

    Today (Friday) was spent taking one of MC’s yoga classes at Tranquil Space Arlington and eating some Rockland’s BBQ. It was for recovery purposes (the yoga, that is).