Wednesday, December 18
December 17, 2013
CFDC Shout-Outs
December 19, 2013


3 Rounds of
10 pause squats
5 dive bomber push-ups
10 spider lunges with reach up on both sides
10 PVC dislocates
10 PVC BTN thrusters

3 x 12min rounds* of:
500m Row
50 Lateral Step Overs**
25 Wall Ball
*Rowing heats start every 3 minutes, 2:30 cap to complete row; any time left after completion is rest
**Lateral step overs on corner of box, reach full extension, one foot remains on box each rep


  1. Steph says:

    Oh damn, tomorrow just happens to be a rest day. I’m so bummed…

  2. Tom says:

    That pic has some legit quads in it.

  3. John S. says:

    Awesome, straightforward workout. My legs were completely spent by the end, even though I chose a shorter box for the Step Overs – a decision that was helpfully pointed out multiple times.

    We also had a drop-in from North Carolina to whom Chris explained his evolved thoughts on Asian culture.

  4. Inge says:

    I already miss all of you but the fact that you are doing wall balls (and Steph yelled me through those the last time!) makes me a little happy that I unfortunately can’t be there 😀

  5. Kara McIver says:

    I want to make this one up, but I’m headed back to Indiana on Saturday… I despise rest days.

  6. Dray says:

    Upon seeing this workout..
    “Ahh crap, rowing, second most hated activity. At least it’s not… oh, we do wall balls, too? Well this is going to suck.”
    And that’s about how it felt, but now I will have to add lateral hops pretty far up that list. Really to be fair probably anything would have been awful after the rows but with legs still feeling the deadlifts, this combination destroyed me.
    Luckily, my goal is to be just about broken going into at least three days off Monday, Tuesday and Wednesday, so thank you!
    Side note: my real purpose for coming tonight was to get a hoodie and new shirt. It… may have still been worth it, they are pretty awesome, but I will hold off on that decision until after I’ve slept off the workout.
    Also, it appears wall balls get the most comments. Today had more comments – and by people who didn’t even do the workout! – before the evening classes than most of the rest of the week has right now.

  7. Jessie C. says:

    Thanks to my shoulder injury that I’ve been riding for a few months now, I got a free pass on the wall balls. That meant I got to do the rowing and lateral step-overs twice as often.

    I could feel myself hit a small wall right around 250m each time. It seems I’m a sprinter. I was able to keep my rows right around 2:05 average.

    Fun times!

    • Katie says:

      It should also be noted that Jessie was a step-over MACHINE. You wouldn’t think that exercise would be that tough, but it was freaking tiring, but Jessie made them look easy!

  8. Katie says:

    This workout gets five out of five snotty tissues for being sinus-infection friendly! I decided to work out based on my symptoms being above my neck and not in my lungs. I took it really easy, finished the row just under 2:30, kept moving at a slow and steady pace on the step-overs, and did push press wall balls with an 8# ball. (I knew my hips would start shifting after 75 real wall balls, and my resident hip-shifting-watcher was taking a night off.) A nice, moderate workout for me. It was fun having Elkie (sp?) join us from Philly — she was an awesome rower — I rowed next to her and kept approximately the same stroke per minute rate, but she finished way before me — a great reminder to take long, powerful strokes.

  9. Tom says:

    Jessie, when you email me ahead “I need to row more”, you’ll get what you ask for.

  10. Julia says:

    Thanks so much to Phil G. for giving me some much-needed rowing pointers! Worked on coming up the slide a little farther at the catch and driving back more smoothly. Every inch counts!

    Also, I am hereby nominating Dray as the comment police. 🙂