June 26, 2009
July 3, 2009

DB Complex

Start each round with Run to Lao embassy (400 M)



  1. Maiko says:

    this looks like a different take on something we’ve done before!

  2. Rob says:

    Quite a workout. I’m going to say the heavy rain was a net positive. On the one hand, it made the DBs harder to grip during the squat cleans. On the positive side, it cooled things down and added a little twist to the workout. Good times.

  3. Jade says:

    Maiko and Rob are both right. We did a similar workout in the gym a few weeks ago and ran a loop around the church. The rain was so refreshing! I was using my towel to drape over the DB’s to keep them from getting wet, but it eventually didn’t help because the towel was so saturated. I used 20 lb’s and finished in 36:00. I didn’t have any problem with the run. Zach and I have been incorporating hill sprints into our workouts lately, so that helped.

  4. Monica says:

    who took that pic? it’s pretty cool 🙂

  5. SaltyHat says:

    Tough workout, but I loved it and the rain though – nice to be outside. Used 50# DB’s and finished at 30 flat. The double hill on the Lao Run is a nice twist.

  6. Sara says:

    This was probably one of the most difficult workouts for me in a while. We all know I can’t run. I started with 30lb DBs because Tom told me too. After the round of 12 I dropped down to 25lb DBs. I didn’t do the run between the 6 & 3 rep rounds. Instead I hit 2 rounds of 9 reps.

    with all that said I blame part of my problems on not sleeping well the Monday night and not having enough to eat during the day.

    I did end up with a big bruise on one of my arms from the DB

  7. Ash says:

    That was a good workout all around- the runs weren’t too bad for me, but I’m surprisingly sore from the cleans. I used 40 lbs and finished in 30:22.

    I’m thinking about buying some shoes for olympic lifting and sprints. The running shoes don’t quite cut it for snatches, but I want a shoe with enough padding that I can use it for short runs. Any suggestions on brands or stores?

  8. Tom Brose says:

    I stole the pic from the web! I had a lot of fun with that, granted I didn’t actually have to DO it.

    Ash, the requirements for Olympic lifting and running shoes are fairly divergent. I would recommend buying Oly shoes and using them for your lifts (I squat and dead in them as well). For metcon you sacrifice some of the stability for a “mixed use” shoe. otherwise I would go with a flat shoe, I use Asics Tigers, or something like the Adidas samba.

  9. Semaj'e says:

    Awesome pic, Keep up the hard work, DC!

  10. edgy reggie says:

    I used a pair of 35# (or was it 40#?) dumbbells for this workout.

    My running — for lack of a better adjective — sucks, and I know it does. It sucks because I’m more of a “plodder” and because my right hip tends to get tight as I run more and more. I think I need to get some more (read: better) footwear.

    When it started to rain, it initially felt good. But…it soon became cold (I was sweating profusely before the rain). No complaints though.

    I had to do my last set with nine reps (six reps plus three reps) and no run because the rain was really coming down. I don’t even know what time I finished this workout.

    Brutal. But I did it. Again.

    CFDC’s own ODB is…drying off.