Thu 12/10/09

By December 9, 2009CFMC Blog Archives
DTR_2900 Some news today… First of all, we are having a CFMC Holiday party on Saturday Dec. 19 at 3:00. There will be a WOD (no regular classes that day) followed by food, beer, and festivities (we’re going to play a game where every time someone snaps their fingers, Eric and Lindsay have to do 10 burpees). So set aside the time – it will be lots of fun (for everyone but Eric and Lindsay). Second, workout logs for everyone are at the gym. In it you’ll keep track of every WOD, your results for that WOD, benchmarks, PRs, and everything else to help you track your success. This is one of the most important steps to consistently improving, so make sure to write your results down after the WOD. Besides if you don’t, it’s 50 burpees. Lastly, the CFMC hoodies you ordered last week should be here on Friday. If you ordered one you’ll be able to pick it up, and if you didn’t we’ll have a few extras you can buy. If we run out, we can order more.

Today’s WOD:

Diane – with an attitude*

21-15-9 reps for time of:

225 lb Deadlift
Handstand Push-ups

*The attitude part: Rounded back deadlifts don’t count. On the HSPU, you must be vertical when you lock out – if you’re in the process of falling off the wall and quickly lock your arms out the nanosecond before your feet hit the floor, you’ll need to do that rep again. Vertical means vertical.

  • mjm13

    Hold on to my hoodie! i’ll be back at the gym next friday.


  • ep_35

    Dem be fightin words! Fine… I think we’re going to be forced to celebrate the holidays with the CFMC family. But why are you making Lindsay do 15 burpees and I only have to do 5?