February 16, 2009
February 20, 2009




One of the challenges about training a  big group in a limited space is to keep it creative, but not at the expense of functionality or possible intensity.  Last nights class I unveiled a “new” format (somewhere, someone may well have done this before, but it is new to me).    Class partnered up, and selected an appropriate pair of DBs.   After review of the movements, the WOD began.    To explain the system, listed is what one partner would do, the prescribed rest time “partner B” is getting their go at it.

1 minute: as many DB Squat Cleans as you can
1 minute rest
2 minutes: repeat number of Squat Cleans from round 1, then as many Pushps as possible
2 minutes rest
3 minutes: repeat SC and Pushup #s, then as many DB Thrusters as you can
3 minutes rest
4 minutes: repeat #s in SC, Pushups, Thrusters, then as many Burpees as you can
4 minutes rest
5 minutes:repeat 3s in SC, Pushups, Thrusters, Burpees, then finish of w/ DB “Manmakers”
(drop to pushup position on DBS, 1 row each side, stand, bring DBs to shoulders, 1 press each side =1 rep)
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0 Comments

  1. Maiko says:

    hehe, looks like I’m about to pick my nose in the first pic!

    I used two 25# dbs and my workout turned out to be:

    12 DB Squat Cleans

    12 DB Squat Cleans
    25 Push-ups

    12 DB Squat Cleans
    25 Push-ups
    10 Thrusters

    12 DB Squat Cleans
    25 Push-ups
    10 Thrusters
    10 Burpees

    12 DB Squat Cleans
    25 Push-ups
    10 Thrusters
    10 Burpees
    3 Man Makers

    Was worried about using 25# for the man makers but it wasn’t bad. Although I have to admit that I liked the old way we did the man-makers better (clean into a press or thruster. It flowed better~~~).

  2. Sara says:

    Here are my stats for the WOD
    I used two 20# dbs and my workout turned out to be:

    12 DB Squat Cleans

    12 DB Squat Cleans
    20 Push-ups

    12 DB Squat Cleans
    20 Push-ups
    14 Thrusters

    12 DB Squat Cleans
    20 Push-ups
    14 Thrusters
    18 Burpees

    12 DB Squat Cleans
    20 Push-ups
    14 Thrusters
    18 Burpees
    2 Man Makers

    I should have used 25# DBs – next time I guess. I had a hard time on the 1 minute round but felt much better during the other rounds until the last round when I realized I did 18 burpees in the 4 minute round.

    Sorry for the babbling run on sentence.

  3. TomandAmi says:

    Wow, that really sucked. That was one of the tougher MetCon work-outs in a while. Feeling some of the soreness today.

    Henry and I used 35 lbs. throughout. If I recall I did –

    15 DB Squat Cleans
    25 push-ups
    8 (or 9?) thrusters
    6 Burpees
    2 Man Makers

    Henry did more and an amazing but killer 37 push-ups, which caught up to him in the later rounds.

  4. SaltyHat says:

    Great workout scheme.

    19 Squat Cleans
    39 Push-ups
    10 Thrusters
    10 Burpees
    3 Man Makers

    The push-ups clobbered me after the second round; most telling was round 4 where I dropped down for the first burpee and found the floor rushing up at my face because my shoulders weren’t really cooperating anymore. Feeling it today.

  5. Maiko says:

    oops, meant second pic.

    Can’t help but wonder how Steve O. would have managed the workout!

  6. Steph says:

    Partnered up with Maiko and used 2 25# dbs.

    14 db squat cleans
    20 push-ups
    7 thrusters
    20 burpees
    3 man makers

    It was tough but a lot of fun! I heard somebody say after class that they definitely got their money’s worth 🙂

  7. Rob says:

    I’m not sure pictures of my pasty white-ness is going to drive traffic to this site!

    This was not easy. Using 35# DBs, mine was something to the effect of:

    11 Squat Cleans
    25 Push-ups
    7 Thrusters
    12 Burpees
    2 Man Makers

    The second attempt at man makers did not go very well. I tried, and failed, to press the DB overhead. And then I tried, and failed again.

  8. edgy reggie says:

    Matt and I used a pair of 30# dumbbells (and I’m glad he chose the weight).

    From that I did:
    18 DB squat cleans
    40 push-ups
    12 DB thrusters
    6 burpees
    4 DB man-makers.

    I ended up push-pressing my last two man-makers as my shoulders and arms were saying “No mas!”

    All I kept thinking after the workout was “sugar-honey-ice-tea!” 🙂

    CFDC’s own ODB is…going to work the soreness out in Winnie’s yoga class at City Fitness tonight (18 February).