October 24, 2008
October 29, 2008

You couldn’t have asked for a better day for an outdoor workout in late October. After meeting at Balance we decided on doing a little alley workout at City Fitness. Tom didn’t disappoint with the group’s first alley workout.

Drill I: Walking KB Swings

-Perform walking KB swings to mid-way point of the driveway
-Sprint to the end of the driveway and back to the KB
-Perform walking KB swings back to the starting point
-Sprint the entire driveway and back.

This was done twice with a few minutes of rest in between.

Drill II: Swings, lunges, and jumps

-Knock out 10 (stationary) KB Swings
-Lunge out to the mid-way point
-Broad Jump Back

This was done three times with a few minutes of rest in between. For the last round we kept track of how many jumps it took to return to the starting point.

Drill III: KB Complex

Do 10 reps 2x through of the following complex:

1 KB Deadlift using two KBs
1 KB Sprawl/push-up (kick back into a push-up with hands on KB handles)
2 KB clean & Press/Jerks (1 per arm) OR 2 two-handed KB presses

And yes, all of that was just one rep. After some rest Tom unleashed our finisher.

Finisher: Complete for time:

Hill Sprint
30 Sit-ups
10 Burpees
Overhead Walk down & back the drive way using one KB.
10 Burpees
20 Alternating KB Lunges
30 KB Front Squats
Sprint the drive way
10 Burpees

Fun times. Tuesday we’re back in Balance!



  1. That was a tough workout today! But lots of fun!
    Used 12lb kb. Tried to only take two steps doing the walking kb and not let the kb pull me forward.
    Had trouble doing kb cleans with the 12lb kb, couldn’t get the form right bringing the kb up to chest level and then rotating the kb to the other side of my wrist. Next time I’ll try that with a lighter weight. Also had trouble doing push presses with a 12lb in the 3rd workout, so Tom allowed me to bring the kb to my chest and then press with both arms.
    And for the finisher, Maiko went upstairs and got me a baby 8kg kb so I could walk with it. Finished in 10’18”. The hill sprint was a killer!

  2. Anonymous says:

    i so wish i cooda joind yall. i had to effing werk. werkt out in the alley behind my haus all alone at night (sad face). i think i dropt my barbell in some homeless guy’s poop, too. (really sad face)


    ps. on a happy note, i did get my 1st muscle up this week!

  3. john frazer says:

    Dang, wish I hadn’t slacked off yesterday — would have been a great trip down memory lane to the first couple CFDC workouts!

  4. Chris says:

    Alley workout = good times

    Played with the 24Kg KB for the day, and tried doing cleans with 2KBs at the same time – that’s going to need some work (I think my goat list just got longer). Liked the walking KB swings though. 8.5 jumps for the 3rd round of swings/lunges/broad jumps, and 8:49 for the final workout.


  5. CFDC Maiko says:

    Alley workout was quite fun but very exhausting. I think I slept for a good 4 hours once I got back to the apt. I think we should do more workouts away from Balance in the future for sure…

    I used a 16kg KB for the walking swings, stationary swings,…and the KB complex thinggie (did the presses instead of the clean&press). Switched to 12kg for the finisher. I think I got 12 Broad Jumps in for the last bit of the 2nd Drill. Swinging and (broad) jumping were tricky as my nose was full of runny snot. Not cool. Running sucked as usual. I need to suck less at that…

    oh, and congrats on the muscle up Steve!