March 29, 2009
April 3, 2009

The huge turn-out for classes continues! The group was split into two groups and then each person partnered up for the two workouts ahead. One was your standard Thrusters and pull-ups couplet while the other was a DL and push-up couplet. Weren’t you expecting the dreaded DL & burpee couplet too??

With your partner, complete as many arounds as possible in 12 minutes of:

Workout 1

12 Thrusters
7 Pull-ups

Workout 2

10 Deadlifts
15 Push-ups

B-day Boy Bryant cranking out some Deadlifts. How else would you celebrate your 22nd b-day??


Loads to comments please~!

Post-workout healing was provided in the form of some good old fashion static stretching. Rest up and be ready for class on the Court Thursday!



  1. edgy reggie says:

    Mike (the taller Mike who was Gene’s friend) and I were partners. We did 185# deadlifts and 30# dumbbell thrusters.

    Since I’m still working on my kipping pull-ups, I did the “old-fashioned” dead hang pull-ups. For the thrusters, I concentrated on getting deeper squats (and judging from Coach’s comments, I succeeded).

    Needless to say, that workout was an ass-kicker! I was tired by the time we transitioned from push-ups/deadlifts to pull-ups/thrusters. I did manage to get my second wind in the five-minute in-between break. Nevertheless, it was a great workout!

    Tire flips on Thursday, anyone? 🙂

    CFDC’s own ODB is…getting his morning groove on.

  2. ppetersan says:

    Gene and I partnered up. We did thrusters with 25# dbs. I think it was too easy for Gene and a little too heavy for me.

    Because we both are recovering from back issues we dead lifted with 95# and really concentrated on form. We both felt good but realized the true test would be how our backs felt this morning. I am generally sore, but my back feels great. I hope Gene’s does as well.

    Great workout. My shoulders are dead today – made the bike ride to work very interesting.

  3. sweetveg says:

    Thanks to Karen for stepping in and helping some of the newbies with form and execution. That was the first time I’ve ever done a ‘face to the floor’ push up, finished with a collapse onto my forehead.

  4. Maiko says:

    Partnered up with Sara and started off on the Thu/PU couplet. Used 25#dbs. For DLs we used 135#. I was very cautious with the DLs and actually scared to do that many reps exhausted (exhuastion –> bad form –> messed up back AGAIN). Most of the time I was just trying to psych myself into lifting the damn weight. =

    Got some good pointers from Karen on Thrusters though, just in time for that L1 Cert next weekend!

  5. Anonymous says:

    Tire flips!


  6. Fatima says:

    My hands hurt from the DL’s. I feel like I could have done more if it weren’t for my hands hurting. I may have to work on my grip b/c Dawn didn’t seem to have that problem.
    Thanks to Tom and Karen too for help with my DL form.

    See everyone next week.

  7. Steph says:

    Worked with my black-wearing twin Andraea 🙂

    Started with pull-ups and thrusters. Did jumping pull-ups instead of kipping because my kip isn’t good enough to allow me not face-plant into the wall on those skinny bars yet. Tried a few and got too frustrated. Used 25#s for the thrusters.

    DL’s and push-ups: I’m just glad it wasn’t DL’s and burpees! Used 135# for the DL’s. It was tough after the pull-ups and thrusters, but I think it would’ve been tougher if we had done the DL-push-up combo first just because I hate thrusters.

    I think Chris said he might do this today 🙂

  8. Scott says:

    Worked with Jeremy who pushed me in both workouts (I feel like I held him back a bit, especially with the DLs).

    For the DLs: 185#

    DB Thrusters: 40#

    Doing the the pull-up/thruster combo after the DL/push-up was a killer. My forearms weren’t too happy with me.

  9. Fatima says:

    Dawn and I did 95# DL and 15# for the dbthrusters 🙂

  10. Sara says:

    As Maiko said I used 135# for DLs and 25# DBs for thrusters. I managed to create 2 more blood blisters on my hands doing the pull-ups (one of which popped during the workout).

    After class Peter gave me some advice about hand placement on the bar when doing pull-ups. I will try to be more aware in the future and see if that helps my poor hands.

    I also want to thank Karen for the advice she gave to Maiko and I regarding thrusters. I definitely need to work on that spring at the bottom and explosive power in the hips when coming out of the squat position.

    Back is a bit tight from the DLs but I have been stretching throughout the day and will do more when I get home so that it is nice and loose for tomorrow.

  11. Bryant says:

    Team shirtless consisted of Alex and me. We used 135# for the deadlift and 20# for the thrusters.

    As always, thrusters were miserable for me. However I gleaned two very valuable tips from I forget who (sorry!) about keeping the weight more to the back and also exploding up from the squat (I was pretty much almost doing a squat then a press).

    Pullups are my forte so that was the best part for me (or at least the most natural). Oddly, I found pushups difficult. Could barely knock them out near the end of the round. First time seriously dead lifting and coach really helped me out with the technique.

    Awesome way to celebrate my bday! For being an old guy now at 22, I’m surprised my body held together…haha. Just wish I didn’t participate in “part 2” of my celebration…