Saturday, January 4
January 3, 2014
Monday, January 6
January 5, 2014


3 Rounds of
10 Pause Squats
20 Mountain Climbers
10 Alt Samson Lunges
20 Band Good Mornings
10 Dead Bugs (per side)
10 Alternating Side Plank Stars
90 seconds SLF w/ ER each side

Strength – Back Squat (45 min cap, including assistance work)
1 x 10 w/bar
1 x 10 @ 35%
1 x 5 @ 50
1 x 5 @ 65%
1 x 5 @ 75
3 x 5 @ 80-85%

2 x 15 Single Leg Split Squats per side
– to scale up, add pause at bottom position

3 Rounds, 1 minute each station for max reps:
KB Goblet Squat
Plank to Squat
Flutter kicks

Band Hamstring series


  1. Kenna says:

    First class back after two weeks of travel and a nasty cold. Worked with Helen, who was a really informative and helpful partner. I hit up to 93 on the last set. I think I’m getting better at bringing my chest up first, but need to work more on staying tight throughout the midsection. Also need to make sure I’m squared up/even beforehand too.

    Metcon was challenging because my legs were just worn out. Flutter kicks were killer on my quads!

    Looking forward to being as consistent as possible this year!

  2. Dray says:

    Squats felt great again today, again with Dave L. pushing me each step. Hit a new 5 rep max at 165# then, because having my 5 rep and 1 rep maxes be the same was silly, went ahead and did 1 rep at 175#. That felt good, too, so I’m thinking sometime late this week it will be time to go for a true one rep max.

    The assistance work and metcon sucked, though. Legs were tired and didn’t want to move and once again Dave didn’t let me slack off by grabbing a heavier KB than I had planned. I guess I need to work with him more, although if he sticks with his 3-4 workout Saturdays I won’t be able to keep up for long!

  3. Bill B. says:

    This weekend was the best I’ve had in a while. Finished squats at 5 reps of 225, which I was really excited about since only a couple weeks ago some pain in my hip flexor prevented me from doing a single rep at 185. The met-con seemed like it would be easy but was tough since my legs were shot (but that was the point of the squats and single leg work right?). I expect Tuesday to be rough. Two to three days later is usually the more sore for me after squats.

    I went light-ish on Saturday but worked on form and made some progress. After, I went for my DL one rep max which I had not tested since before I joined CFDC in September. It went up 40lbs, which is crazy since I’ve only done dead lifts a few times since then. I think that is a great testament to the effectiveness of the programming that my DL max went up so much without specifically working on that lift. Thanks guys!

    Good thing there is plenty of more work to do in 2014.

  4. Steph says:

    Congrats on the huge DL PR, Bill!