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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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~~~).
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.
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.
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.
oops, meant second pic.
Can’t help but wonder how Steve O. would have managed the workout!
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 🙂
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.
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).