April 15, 2009
May 1, 2009

Tuesdays workout:

Cleans had to include full squat, and a reset at the top (ie no thrustering the weight out of the squat).

Pics and follow up from the Mid Atlantic Qualifiers coming soon.

Post loads and scores to comments please!



  1. Sara says:

    I worked with Ami on this workout. We were all the way down at the end and couldn’t hear what Tom was saying. I thought I heard him say 15 burpees after each minute of cleans and presses so that is what we did. Plus we were following the crew next to us who only had 3 people in their group so and I think we only took 1 minute breaks not 2. Not really sure.

    Anyway we used 65# for the cleans. We tried some at 85# before the workout and decided it was too much. We debated about 75 but settled on 65. That was actually a good choice because I was having an off day. I think on another day I would have been able to hit the 75# for this workout.

  2. chris r says:

    worked with Gene, Tom, and Mario. We used 115lbs.

  3. Jade says:

    I was in a group with Fatima, Dawn and Dorren (sp?). We used 55 lbs. for the cleans. Everyone opposed to that weight at the beginning, but we all did it!

    If I remember correctly, my rounds were 6/10, 5/9, 6/10, 5/9 and 6/10. My shoulders are especially sore today!

  4. doron says:

    Thanks for the extra push, Jade!

  5. Jade says:

    Doron — I have that committed to memory now!

    Sara — I noticed that Ami was doing burpees during the rest period, but I just thought she was an overachiever!

    Great full body work out!

  6. Steph says:

    Did the workout yesterday with Chris timing me. Used 65# for the cleans and jerks. After the first round I was like I could do this with 1 minute rest. But after the second round I was definitely appreciative of the 2nd minute of rest. The burpees left me sucking wind. This was a tough one, but I loved it! Need to work on folding under the bar better.

  7. TomandAmi says:

    I liked this owrk-out and enjoyed moving more after the weekend but definitely did not feel as strong. I have noticed that as soon as I get above 135 on the cleans good technique is essential or I can’t get the lift and/or injure something. Noticed that the NorCal qualifiers programmed 185 cleans and DUs AMRAP in 10 minutes! Yikes.

  8. edgy reggie says:

    I worked with Mike, Scott, and Rob. We used 111 pounds (here’s the math: two 15 kg bumper plates plus one 45# bar — 33# + 33# + 45# = 111#) for the clean-and-jerks. I’m now at the point where I can tell where my form goes bad (which it did on the fourth round as I only managed three reps). On the first round, I “overpulled” the bar and hit my chin (hey, it happens). I, luckily, did not break my jaw or chip a tooth (as I have chipped a tooth while performing cleans before). Oh well…Coach had a good laugh at that one. 🙂

    CFDC’s own ODB…has lot approximately fifteen pounds on the Zone (and is still “Zonin'”).