July 29, 2009
August 3, 2009

Another steamy Thursday night! To make sure everyone got some fresh air, I fit some short runs into the workout.

3 ROUNDS Max reps at each station of:
DB SQUAT CLEAN AND JERK (or push press, thruster from the bottom etc.)

Each round was 2.5 minutes, but began with a Church run, giving the remainder of the round to get as many reps in as possible. Looked easy enough to start, but got nasty pretty fast. 2.5 minutes rest between rounds as well.



  1. Maiko says:

    I sure miss when I was able to view youtube videos at work. 🙁

    what is the video of? yesterday’s class?

  2. TomandAmi says:

    Nasty fast indeed – the heat and the run was a killer combination. My legs from the squats,run and WB were fried.

    Chris S. – injury staus report, hope you are doing OK.

    Video is a wall ball demo.

  3. Maiko says:

    thanks Tom! now my life is complete…

  4. Steph says:

    Chris S. was no good to me one-legged so I ate him.

    Injury status report complete.

  5. chris w says:

    stephanie, that is way too many blocks.

  6. Maiko says:

    that injury status report was so full of win my head may explode

  7. Tom Brose says:

    Same for Chris…

  8. edgy reggie says:

    Oh yeah…one way to have people drop like flies is to have a workout in a muggy gym – run or no run.

    “It’s gettin’ hot in herre/So take off all your clothes…”
    -Nelly’s “Hot in Herre”

    Well, maybe not. 🙂

    I had to give up on the run after round one (and jump rope for the remainder of the session) because I felt an ache in my right knee. I think it’s (past) time for me to purchase some new shoes (i.e., cross trainers).

    Also, I did light (25# dumbbells) thrusters in lieu of wall ball.

    All-in-all, it was just freakin’ nasty! 🙂

    CFDC’s own ODB is…still tanking up on H-two-oh.