CFDC Shout-Outs
December 19, 2013
Saturday, December 21
December 20, 2013


3 Rounds of
5 hanging scap retractions
10 Alt single leg bird pickers
5 rolling split straddles
10 lunge and twist

Strength – Pendlay Row
Alternate between the following exercises after each set of Pendlay Rows:

A) “Front Leaning Rest” on Rings (Scale down to prone hollow; Scale up to alt single arm extension)
– {after rds 1, 3, 5, & 7}
B) 20 Windshield Wipers
– {after rds 2, 4, 6, & 8}

* start with a bar weight which will allow you to add bumpers on the very first set
For a more thorough explanation of the Pendlay Row, watch Glenn Pendlay himself talk you through the exercise.

6 minutes Tabata (12 total rounds), alternating between
Band Pull-Aparts


  1. Andrew says:

    Special thanks to Sarah for coaching a great 6am session. Chris who?

  2. Kenna says:

    Worked with Isra for my last CFDC workout before the holidays. Gonna miss workin with that gal!

    Worked up to 83# on the pendlay rows, but got a little sloppy on rep 3 so went back to 73# to finish.

    Band pulls were burning after those push ups. One of these days ill get strong enough to do push ups without my knees! I think it could be soon!

  3. Dray says:

    The rows felt pretty good, today! Worked up to 125# and it seemed like they were becoming less explosive so I stopped there but keeping good form wasn’t a problem. Getting into position certainly carried a reminder of workouts earlier this week as my hamstrings complained but by the end it had helped quite a bit.
    The front leaning rest, however, was much worse than I expected. My first attempt I could barely hold it so I ended up trying the single arm extensions with better results. As a bonus, once I finished, Tom came over and pointed out a much harder way to do the hold (starting with feet farther back) which ended with me falling to the floor almost immediately.

  4. Katie says:

    I had the rare pleasure of working with Steph on Pendlay rows! She kindly suggested hers were only 20# heavier than mine, when they were actually 20#. :o) I worked up to 73#….last set felt heavy and I didn’t quite touch my chest. We both subbed KB bend things for the windshield wipers. I was actually able to do the rest on the rings for a short time for the first and second rounds, then went to prone hollow. That tabata was brutal. My shoulders were already fried. I continue to struggle with keeping my arms close to my body on push-ups….it seems like no matter how much I try, they flare out on my way up. Grrr. A work in progress!

  5. Steph says:

    It’s rare that I get to partner up with Katie, so Friday’s workout was extra fun! I’m still working on strengthening my upper back muscles, but the cues Sara gave me a few weeks ago on the set up really helped. Worked up to 3 reps at 98lbs, a new PR. Hopefully that will transfer to the pull-ups, especially my ability to pull all the way in.