October 31, 2008
November 5, 2008

The workouts over the last week took a serious toll on some of our crew.   Tuesday and Thursday both featured high reps with significant weight (some did 50+ squats and 45 deadlifts w/ 225 lbs), putting a hurting on the posterior chain.   Sundays session was designed to drop the loading, but push the pace.

30 seconds work/30 seconds rest
4 minutes at each exercise before moving on
DB Thrusters
Box Jumps
DB Squat Cleans
Lateral Hops
KB Swings
DB 1/2 Burpees (holding DBs, drop to pushup, jump feet up, deadlift)
Scores will be posted later today.


  1. CFDC Maiko says:

    “Putting a hurting on the posterior chain” is an understatement! My lower back is still pretty out of it! lol

    Suck to skip out Sunday BUT I did a 1.5 mile run instead. Knee held up well so next time I’d like to go for 2~2.5miles or do some intervals (100m or 400m). Let’s see if I can get my pre-knee fuckupage of 3miles non-stop, which isn’t great but oh well.

  2. Chris says:

    Sunday: What a thrasher. Used 40#DBs, 32(?)kg KB, and the big box. Total score was just over 400 I think. No surprise: thrusters, DB squat cleans, and the DB burpees hurt the worst. Revelation: thrusters are making their way towards the top of my goat list – I just can’t seem to generate the thrust from the squat like I feel I should.

    Today: Last Thursday’s CFDC WOD (pre-spin this time). 11:36 total time w/out a partner. Blew through the OH squats, but had major problems with the DL’s and had to put the bar down 4 times (twice in the 1st & 2nd rounds). My biggest issue was that I could not seem to hold on to the bar. Even a reverse grip was of no avail; the bar just kept slipping out of my hands. As a consequence, 20 burpees to wrap up (no finisher).

  3. Chris says:

    Oh yea – Steve O. posited this question post-workout on Sunday: “which would have been easier: doing the workout as was done (4 rounds at one station before moving on to the next), or doing each station one after the other for 4 rounds?” Any thoughts?

  4. Tom Brose says:

    Good question, maybe the workout will reapear in that form soon. Not tomorrow.

  5. CFDC Maiko says:

    Mentally I think I’d do better doing each station (one after the other) for 4 rounds versus staying at one station for 4 rounds before moving on. Physically…I have noooooooooooo idea!

  6. Chris W says:

    Sunday: Sorry to bail before the end on my partner Ewunike (sp?), who was crushing this workout. This w/o was brutal, really great.

  7. Tom Brose says:

    Chris S- try not to come up on your toes as much in the Thrusters, staying grounded will allow you to impart more power into the bar as it leaves the body.

    Chris W- A+ on the spelling, and yes, she was crushing it. You did pretty well yourself!