Thursday, January 23
January 22, 2014
CFDC Shout-Outs
January 24, 2014


3 rounds of
10 pause squats
10 spider lunges
10 scorpions
10 sit-ups

Strength – Pause Back Squat
1 x 10 w/ Bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 60%
3 x 3 @ 70%

2 minutes max reps Wallball
1 minute REST
2 minutes max reps Double Unders
1 minute REST
2 minutes max reps Hanging Grip Switches


  1. Dray says:

    This was a good workout to come back to after a few days on the road but 70% really felt light for the sets of 3. Even really emphasizing the pause my group ended up bumping up the weight on our last set and then again in a bonus round (you earn these by finishing strength workouts quickly). Ended up being more like 80% of my theoretical 1RM and still felt good.

    Then a quick metcon where – as I have been assured many times – you can do anything for 2 minutes. Except wall balls. Normally I use a 16 and that has started to feel decent but I ended up with a 20 and started missing the line and/or wall on most throws again. I guess that was a necessary step but it doesn’t make it any more pleasant.