20 minutes, complete as many rounds as possible of:
10 30 Lb. Dumbell Thrusters10 Pullups
I have been slack in blogging this week, having too much fun learning how to use my Mac. Back on track asap.
i am a firefighter in arlington,va and am interested in starting up a crossfit program here. could you email me and give me some info on getting started? email@example.com
Tom, Yesterdays WOD. Sprint 100m, 12 KB swings, 10 pullups. 10 rounds for me. Yeah, you better get back on the bloging, or I’ll kick your ass! Ok, maybe not,lolHows the video coming?
Hey Richard, come to CF this weekend and see what we do. It’s a good time and will give you something to take back to others.Jen
will give this one a try tonight. put together a good outside at Gtown last night.warm up then:10 min sprint square (jog ends and sprint the straight aways)thentimes 3:30 second high kneesshuttle run30 seconds pushupsshuttle run30 seconds squateshuttle runside to side roll oversshuttle run1 min. plank holdshuttle run1 min. situps200 meter sprint100 meter bear crawl
Tom, do you do dumbbell thrusters in addition to, or as a replacement for, barbell thrusters? I started doing them with dumbbells because that’s all my climbing gym has.
I actually like them better this way because it forces me to stabilize more, and use better form.
Please keep posting as much as time allows. It helps me to adjust my own workouts. I’ll be in to see you as soon as the wallet allows.
I like DB thrusters, but recommend using the bar as well. Generally, I will use DBs with higher reps/ lighter load workouts. Heavy thrusters I tend to use the bar, and lower rep schemes.
Richard, I would be glad to talk to you, but you should know there is a CrossFit Fairfax statred by Jeff Tincher, who I believe is a Arlington (maybe Alexandria?) Fireman.
To add to Tom’s post, I’m a regular CFDC-goer. In the group workouts we usually use DBs for a couple reasons:
1. Balance Gym has a lot of them; and
2. They have a smaller “footprint.” When we’ve done work with bars (usually snatches/OHS) we can only line up 3-4 while allowing athletes enough room to move and drop the bar if necessary.
By comparison, we’ve had 15+ people working with DBs at a time, and if someone misses a rep they can go straight to the ground without having to push forward or back to clear the head.
Hope to see you at a workout soon!
Very good points John! thanks.
Mike, you get a free class, so don’t ;et that keep you away.