May 6, 2011
May 11, 2011
A Happy Mothers Day:

to our mom who’s an also-soon-to-be-mom-x2, Jen Choi;

to our new-to-the-awesomeness-of-CFDC mom, Rachel Posell;

& to our MIA mom who’s another also-soon-to-be-mom-x2, Ami Bangoura.

And since, as kids, none of us thought our moms knew squat about anything, Sunday’s workout was an appropriate reminder of just how wrong we all were.

Part 1: M.E. 3 rep Back Squat

In groups of 3 to 4 people, work to find your 3rep Max (ME = Max Effort) back squat in the time alotted (~45-50min).

I’m not sure what’s more impressive in the picture above, Rachel’s squat (highlighted below @ Left) or Tom’s Iron Man impersonation in the back ground (below @ Right):

Part 2: AMRAP Back Squat

After you had found your 3rep Max back squat, calculate what 65% of that weight would be, load up the bar, and then go for broke by squatting as many times as you can.

Part 3: 10 Min AMRAP 30 DUs, 20 Sit-Ups, & 10 Plank-to-Squats

If you don’t remember the plank-to-squats, you can find their origin HERE. The gist is this, though: From an arm-extended plank position (think ‘top of the push-up’), jump your feet up towards your hands, landing in a squat position with hands off the floor. To accomplish these, you need to jump your feet as close to your hands as possible, landing with your chest up. Drilling these will have great carry over to your burpees.

Great work all around – a posterior-chain-frying-class to be sure. Stretch out, and get your fluids in. Additionally, a quick congratulations are in order for Julia who competed in her first triathlon Sunday morning before coming to class…

…despite the fact that she tried to erase the evidence off her arm before showing up.



  1. i had a great time on sunday! thanks for letting me join you guys. and YES, tom, i am sore!!!

  2. Tom Brose says:

    Great work moms (and everyone else)! Heavy squats don’t generally make me sore, but the back off set for max reps can really do the trick.

    I was highly amused by Julia trying to hide the fact that she had just done a Triathalon before class. Talk about dedication…