June 12, 2009
June 16, 2009


Deadlift 5-5-3-3-3-3 Try to hit new 3RM

Then we did a metcon challenge starting with:

500 M Row

four minutes after the start of the row:
max Burpees in 3 minutes

1 minute after that
Max DB thrusters (men 1/2 BW, W 1/3 BW)

Post scores etc to comments. I was super impressed with the numbers put up across the board. When I can post the scoreboard, we’ll see that everyone put up impressive scores. I noticed Steve O deadlifted 405, rowed in 1:29, and hit 50 burpees in 3 minutes. thats a pretty good overall indicator of fitness!



  1. Sara says:

    I enjoyed the workout. Here are my stats:

    5@85 lbs
    5@115 lbs
    3@155 lbs
    3@185 lbs
    3@205 lbs
    1@225 lbs

    500m Row – 1:54.7 – New PR for me
    3 Minute Burpees – 33
    3 Minute DB Thrusters @ 25 lbs – 31

    Nice job to everyone who got new PRs

  2. Maiko says:

    Woah~ didn’t even see this when I hacked into your account Tom! Hope you don’t mind! =P

  3. John Frazer says:

    Kept my DLs at a “therapeutic” level.

    Rowed 500 in 1:47 — 1 or 2 seconds slower than my PR from a couple years ago, despite rowing about 3 times in the last year.

    Think I had 26 burpees and 25 thrusters @30# in the 3-minute intervals.

  4. Lahman says:

    Mom was prone to have fainting spells and if she was there by herself, this little dog (POOCHIE) would run pell-mell to the neighbors down the street and bark and run in circles and have such a fit that finally the neighbor would investigate. The use and placement of chafing dishes can even make the food more appealing than it is. These plastic receptacles can also be found in alleys, so you can comb through them as well, any time of the week.