November 23, 2011
November 28, 2011

Hope everyone enjoyed their respective T-Giving festivities, where-ever you were and whom-ever you were with. It might seem middle-school-essayish, but what are you thankful for this Thanksgiving? Hopefully, somewhere among the myriad answers, fitness can be found. No, I’m not talking about the type of fitness that allows you to rip of 100 DUs, or Deadlift 200 or 300lbs, or even complete Fight Gone Bad. I’m talking about the type of fitness that allows you to walk to the grocery store without getting winded, or being able to walk to the grocery store at all.

Yes, we all make choices, and we’re pretty thankful each and every day that all of you made the choice to come be a part of the CFDC community. Sometimes our fitness, our actual physical health, is in within our control, and can be improved by making simple choices. Sometimes, though, it’s not within our control, for reasons such as genetics, occupational hazards, unforeseen accidents, etc. So, as we close down the holiday, remind yourselves how lucky you are, not only to have made a great choice as it regards your personal health, but how luck you all are that you’re physically capable of following through on that choice.

AND, as a small celebration of these capabilities and choices, CFDC and CFDupont came together for a little T-Giving throw-down on Thursday morning. You know, just to make sure we all earned our feasts.

T-Giving Partner/Team WOD:
The Hero & the Girl

For this iteration, we chose DT as our hero WOD & Angie as our Girl WOD. It was designed as a partner/team workout, with everyone assigned to teams of 2 or 3 people.

Part 1:
DT (5 x 12 DL, 9 HP Cleans, 6 Push Jerk)

To complete, each member must complete one round of DT at a time: so P1 does one round of 12-9-6, then P2 does one round (then P3 if applicable), before P1 starts on the second round, etc., etc. until each member of the team has done all 5 rounds. Rx’d weight for men was 155lbs, with ladies at 105lbs.

Part 2:
1 Mile Run

Once each member is done with DT, the entire team heads out for a 1 mile run.

Part 3:
Angie (100 each of Pull-Ups, Push-ups, Sit-Ups & Squats)

Once all members of the team are back from the run, start on Angie, where the team must complete 100 total pull-ups, 100 total push-ups, 100 Sit-Ups and 100 Squats. Totals is 100 reps of each exercise(not 100 per member), and all 100 reps must be completed before moving on to the next exercise (i.e., exercises must be completed in order). Teams can divide the reps among members as they see fit, but only one team member can be working at a time. Teams of three have the option to scale up to 150 reps of each exercise.

A good way to start the day. For more photos, click on the link to the CFDC Picasa web album below.

CFDC T-Giving Photos

Remember, we’re back to our regularly scheduled programming on Sunday, but until then, rest up, enjoy some left-overs, and post thoughts on the workout, as well as what you’re generally thankful for this T-Giving.



  1. Steph says:

    I am feeling that workout today!! Although I don’t think I worked out hard enough to compensate for all the food I ate yesterday.

    It was cool to see Chris, Julia and Dan tackle the workout at 9am, and of course with the three of them, they had to take things up a notch by doing 150 reps of everything in Angie.

    I worked with Ami and Dian. I used 65lbs for DT and in round 4 and 5 I had trouble holding on to the bar and could only complete 4-5 cleans before dropping it. Actually did the run this time, instead of subbing in rowing or double unders. Of course I jogged very slowly. Angie was horrible. Those pull-ups took so long. Even with the band I could only do 7 reps at a time at the most. In the end I switched to kipping pull-ups because they were much easier. Did the push-ups on my knees to make sure I was using good form. Subbed crunches for sit-ups. The squats were fine.

    My forearms were super tight after the workout and I was worried that I might not be able to pick up a fork!!

    We had a great turnout and it was a lot of fun. Hope everyone had a fantastic Thanksgiving!!

  2. Sara says:

    Sounds like a great workout! I headed out to Crossfit Mercer on thursday. We started with some push presses and Jerks, then a short metcon 10 minute AMRAP of:

    1 rope climb (I just did 3 pulls up the rope from the ground to standing)
    10 double unders
    10 wall balls (14lb)
    10 box jumps

    The people there were very welcoming so I went back on friday. The members of CF Mercer requested a real ass kicker for the post thanksgiving WOD and let me tell you Dolph Geurds – Owner and head coach @ CF Mercer – delivered a real ass kicker. Here was the run down for Friday’s workout:

    For time:

    21-15-9 of
    – Back Squats
    – Box jumps

    2500m on watt bike


    2500m on watt bike

    wall ball
    OH lunges

    2500m on watt bike

    I went with 115lb on the back squats and a 20″ box for box jumps. For the wall ball they had 14 or 10. I ended up using the 10 because by that point I was just so damn tired. I use a 25lb plate overhead and did overhead step-ups instead of lunges.

    I was happy just to finish this workout before the hour mark. I finished in 51:??.

    The watt bike was hard after all the leg work but it was really the most relaxing part of the workout. as always the push-ups slowed me down and 115 was pretty tough on the back squats. It has been a while since I’ve done high rep back squats.

  3. SaltyHat says:

    Thanks to everyone who came out and joined us for the workout. A lot of fun, and most definitely an ass kicker. Really felt I earned my festive-feasting later that day.

    Top Times for the Day:

    By a Two-some: Cali & Tex at 36:30 (using 105 and 155 respectively for DT)

    By a Three-some: Julia, Dan and Salty at 40:30 (using 105, 155, & 155 respectively for DT)

  4. Julia says:

    Loved our brand of Thanksgiving fun. Thanks to Chris, Dan, Steph, and Tom for coming out early for the 9am special. I loved that it was a team workout. Everything is more fun as a threesome, right?

    And there are lots and lots and lots of things to be thankful for, but I’ll list just a few here – health, family, friends, goals, goats, the CFDC community, and a CFDC home in the works. Also, pie. Specifically, very, very un-Paleo homemade apple pie.

    Happy Thanksgiving, everyone. 🙂

  5. Steph says:

    Mmm…pie. Mmmm…apple pie. My favorite!

    Just thought I’d come back to say I think it’s pretty ridiculous that I am just today getting rid of the soreness resulted from the Thanksgiving workout! I haven’t been sore for this long in a looong loong time. Most of the soreness was in my arms, guess I need to work on my upper body strength more.