July 20, 2009
July 24, 2009

6 minutes Row for distance
6 minutes AMRAP 3 Squat Cleans/ 3 burpees
6 minutes AMRAP 5 Pullups/ 10 Pushups

4 minute rest/ transition time between rounds.

Nice to see people looking to challenge themselves with the weight. Also, even though we were working fast, it is important to make the adjustments to get good safe cleans, which everyone is working on. There are a few positional adjustments that we will work on soon that will really help with elbow position. Also, I have some drills to work on getting under the bar fast. Looks like Sunday will be technical work on the clean!



  1. Maiko says:

    OH NO. You’re not going to have them do THAT THING are you Tom??? That THING that I despise oh so very much????

    ps – Sara, how does a 730pm workout sound for tonight? Too late?

  2. SaltyHat says:

    I liked last nights workout – I think some of that has to do with my format: Started with cleans, moved to Pull-up/Push-up, and finished with the row. Hit 9 rds on the cleans (155#), 8 rds of PU/PU, and 1580 on the row. The pull-up/push-ups were the killer for me; the lack of kipping on the wall bars wore on me and really got to me by the 5th round of push-ups, where I could hardly push away from the floor.

  3. Jade says:

    We’re going tubing this Saturday morning in Front Royal, VA if anyone is interested. http://www.downriver.com — unfortunately you’ll have to find your own transportation. But if drinking beer and floating down a river sounds like fun to you, then let me know!

  4. Sara says:

    @Maiko – 7:30 is perfect for me. Also are you talking about that thing Tom had you doing one sunday I think. You seemed reallllllllllllly pissed at him that day and like you didn’t want to be there doing what you were doing.

    As for the workout. I went in the following order:

    Row – 1329
    Cleans/Burpees – 5 rnds @ 90lbs
    Pull-ups/Push-ups – 6 rounds

    I liked the workout but I definitely need to work on my front squat posture. 90lbs was tough especially right after the row (had to bail on quite a few)but I really wanted to challenge myself. On the pull-ups I tried working in some butterfly kips for practice but I couldn’t get a good rhythm so they kept getting mixed with a normal kip. The pushups sucked. I was so weak I could barely push up.

  5. ppetersan says:

    Last night was a great work out. I can’t be there on Sunday, so you all will have to tell me what the clean drill is. The clean is definitely something I need to work on. My arms just don’t feel like they have the range of motion to get up that high with the bar in my hands. Definitely could have gone heavier, but wanted to work on form.

    8 rounds pull up/push up; 1523m row; 6 rounds clean/burpees (95lbs with a lot of adjusting to work on form).

    Sarah: I overheard you tell somebody that your hands haven’t torn since X. What is the secret?

  6. Sara says:

    Peter – I soak my hands in warm saltwater for 5 minutes about 2 times a week (sometimes more) and when they are still wet/moist from soaking I use a pummus stone on the caluses to keep them even. And ofcource moisturize a lot.

    This works trust me. Before doing this I ripped my hands every time I did pull-ups

  7. Maiko says:

    YESSSSSSSSSS, that’s exactly what I’m talking about!

    …I hope I didn’t scare off anyone =

    we’re on for 730 then! Anyone else is free to join of course. Now I gotta figure out what to do for the workout!

  8. Maiko says:

    What’s up with the name of the workout?

  9. Tom Brose says:

    The Omen…666…get it?

  10. edgy reggie says:

    Wow! I’m feeling a little bummed that I missed it (because I’ll take all of the clean “work” that is available…I need it), but I left work late. Given what I “have” to do at the home-front, there was no way that I would have made it to class at a reasonable time.

    CFDC’s own ODB…needs to get back on track with a CrossFit workout and yoga session tomorrow (23 July) night.

  11. Maiko says:


    Thanks for joining me in a workout last night Sara! We definitely need to do that more often!

  12. Sara says:

    Definitely Maiko, It was some good sucky fun and I finally did a ring dip. YAY!!!

  13. TomandAmi says:

    Nice – like the Damien (666). Again nice balance with strength and metcon and variety.

    I am trying one day for a sub 7 2k row. At the qualfiers I did 2k in 7:30 but I think with 1600 at 6 minutes Tuesday I was on track for a better time. Actually just knowing how to read the erg data – stroked per minutes, 300m time etc., made it a lot easier – at the qualifiers I just pulled hard in ignorance of the numbers other than meter counter in front of me so it was tough to pace. There are a number of great CF Journal articles on training to row 2k.

    A suggestion – would any one (including Tom) be interested in Tom doing a dedicated Oly lifting seminar one day, such as a Saturday afternoon for a few dedicated hours of C&J and snatch?

  14. Sara says:

    Yes Tom, I would be interested. as long as it is a weekend I am in town.

  15. Maiko says:

    sounds like you need to get in touch with Fred or Mike!

  16. ppetersan says:

    That’s a good idea, Tom. It might be hard to fit everyone’s schedule, but worth a try.

  17. Maiko says:

    Mid-Atlantic Hopper homepage for those who are interested!

  18. Sara says:

    Maiko – Finally mapped that run. From the top of the intersection on the balance side of the street to connecticut and back is 409m