October 22, 2008
October 26, 2008


Balance Gym will be closed Sunday due to a scheduled event. We DO plan on holding an outdoor workout so be prepared for something a little different! We will meet at the rear entrance of the gym (the one facing Phelps). If the weather doesn’t look favorable (rain, hail, sleet, thunder, tornado, hurricane, etc), then class will be canceled.

For Thursday’s class we took a break from the training studio and took it to the court.

Warm-up: Out and Back (width of Court)

Shuttle Run
Lunge Walk

Workout: Complete as many rounds as possible in 24 minutes:

8 DB Deadlifts
8 DB Hang Power Cleans
8 DB Push Presses
8 DB Alt. Lunges

2x Shuttle Run*

*run to half court, back, run full court, back, run half court, back.


Finisher: Cradle of (cramping) Pain!

After an exhausting workout we finished class with more of those crazy, rocking ab exercises. Was anyone able to knock off 20 reps in a row?

Great work as always! Be sure to be ready for an outdoor workout Sunday (unless the weather craps out on us)!



  1. CFDC Maiko says:

    blah, why the hell not?

    Used two 25# dbs for the workout, should have used just one DB for the lunges! Got 9 straight reps on the cradle of paaaaaaaaaaaaain~

    Felt extra heavy when running yesterday. I guess I need to run more and start tweaking the diet again!

  2. Chris says:

    45# DBs – they were definitely heavier at the end than they were at the beginning. My last set might have been the sloppiest, ugliest combination of movements I have ever put together.

    Looking forward to Sunday’s creation.

  3. CFDC Maiko says:

    Ok, I know this is probably better suited elsewhere, but I thought it was inspiring:

    ‘Defector Girl Boxer’ supports family with her fists