January 7, 2007
January 12, 2007

20 minutes, complete as many rounds as possible of:

10 30 Lb. Dumbell Thrusters
10 Pullups

I have been slack in blogging this week, having too much fun learning how to use my Mac. Back on track asap.



  1. richard says:


    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? rhaus@arlingtonva.us


  2. Jen says:

    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,lol
    Hows 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.

  3. Anonymous says:

    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)
    times 3:
    30 second high knees
    shuttle run
    30 seconds pushups
    shuttle run
    30 seconds squate
    shuttle run
    side to side roll overs
    shuttle run
    1 min. plank hold
    shuttle run
    1 min. situps
    200 meter sprint
    100 meter bear crawl

  4. Mike says:

    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.


  5. Tom Brose says:

    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.

  6. John Frazer says:


    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!


  7. Tom Brose says:

    Very good points John! thanks.

    Mike, you get a free class, so don’t ;et that keep you away.