August 10, 2009
August 14, 2009

Tuesday workout
5 rounds
Rolling Burpees (1 minute max reps for each exercise)
Wall Ball
1 minute rest

The focus was on getting quality deadlifts in under duress, then to keep going. Usually in a combination like this, I would want to barbell work to be done first (rested and under control), then let you spazz out and then recover. Today the gameplan was to use the burpees to get the heart rate up, and a little spatial disorienation going, then gather focus for the lift as quickly as tou can. An important point (I went over it 3 times before we started) is to focus and get into position just like a max single deadlift. Dont stumble over to the bar and give it a sloppy yank from the floor. Dont ever do that! And no bouncing reps. Wall ball just pushed the conditioning after the deads.

With the emphasis on quality, we pushed the weights toward the heavy side for met-con. Top mens weight was 275, while Sara and Karen took the challenge at 185. Also nice to see a few newer faces in class (who did a very modified air squat/ KB DL/ pushup combo).

Remember go to and register for the September 26th fundraiser workout!
Everyone except Maiko H is expected to be there. Its also John (of john and Dawn fame- welcome back!) and Chris rutynas Birthdays, so come help them celebrate!

The top photo comes to us from Eastern Afghanistan, taken by my friend Mike M. I trained him while he was in highschool, and he is now on his third tour abroad (A-stan, Iraq, then college at West Point, then back to Afghanistan). He is CrossFitting over there, and meticulous with his nutrition. Just saying, we’ve got it pretty good here. I sent him a pair of rings, but am thinking of doing a collection for a care package we can do with the FGB in September.



  1. Steph says:

    This comment has been removed by the author.

  2. Steph says:

    Love the early blog posting! 🙂

    Worked in a team with Andraea and Maiko H. We used 145lbs for the deadlifts. I would’ve liked to have gone just a tiny bit heavier but there was no way I was moving to the 185lbs group. I did regular burpees instead of rolling because I felt that rolling back would just hurt my tailbone and wouldn’t benefit my abs too much. Got 11-12-12-10-11=56 deadlifts. Good thing we weren’t counting the wall balls cuz by the end I was getting maybe only 6-7 wall balls in the minute. Used a 16# ball for that.

    Really liked the workout, especially having the heavy lifting in between the cardio conditioning.

  3. Sara says:

    I enjoyed this workout. As Tom mentioned on the WOD post I worked with Karen. We rocked the 185lb DLs. (I will look to use 185 or close to it in metcons more often. I am ready for another 1RM DL.) We used the 12lb Med Ball which was much needed after the deadlifts.

    I got 6-7-7-8-7 = 35 Deadlifts. I think I could have gotten more but am happy with what I got. At times I was easily knocking out 4-5 at a time.

    Steph – you were right about the rolling burpees hurting the tailbone.

  4. edgy reggie says:

    I worked out with Chris (“SaltyHat”) and Steve O. We did the 275# deadlift, and I did 30 reps total (6-6-5-7-6). Interestingly enough, rounds four and five felt better than rounds one and two.

    I did rolling burpees and a few wall balls (with the 20# ball) because I was saving my energy for the deadlift. 🙂

    It was a good workout nonetheless.

    CFDC’s own ODB…is looking for another job.

  5. Sara says:

    Reggie – Rounds 4 & 5 felt better than the others for me too. We must have been warming up on the other rounds.

  6. TomandAmi(In absentia) says:

    Worked the DLs with 225 and ended up with 30 total an dwent for at least 20 Wallballs each time with a 20 lb ball. Lost tarck on the rolling burpees but figuring 5-7 at a time?

    It was nice to see a big class and some new faces.

    The working under stress or duress is a good exercise. There is that tension between form and intensity laced with pure fatigue which is a tricky balance.

    I recall at the cert I attended when this issue was raised the example of the shooter target – if the target shows six hits dead on of seven shots there may not be enough intensity; conversely if the target shows of seven shots five scattered all around the target with one on and another on the edge then the intensity is probably too high; the goal is the target with maybe four shots on and three off. (the mataphor probably works better visually but hopefully you get the idea.)

  7. SaltyHat says:

    I agree with Tom A. – I really liked the active pre-cursor to the heavy lift. Then, by going heavy, it forced me to concentrate on form more than reps, and in doing so, made me adjust how I was breathing, how I was standing, and where I was tense. As a result, I found that I actually did better (more reps) on the rounds where I took longer to get a hold of my breathing and set up than on rounds where I tried to push through as quickly as possible. As a result, while my back and shoulders are tight, it is my hamstrings that are really tender today.

    Also, as a nod to both self-serving masochism and hatred-inspiring sadism, I envision a future Tom Brose workout made up of burpees, reverse burpees, Gorilla burpees, Baboon burpees, paralette/hurdle burpees, burpee pullups, and now, rolling burpees. Feel free to hate me.

  8. Sara says:

    Salty-Why in the world would you put that thought in his head?

  9. Tom Brose says:

    You guys are too funny. I forgot about the Baboon burpees for a second!

  10. SaltyHat says:

    Sorry Sara, I’m a sick man.

    Actually, I liked Chris W.’s “angry simian workout” idea of baboon burpees, slam balls, and either box jumps or wall balls – tho I think tire flips would be quite appropriate as well.

  11. edgy reggie says:

    Salty, you forgot about burpee bear crawls, kipping burpees, farmer’s walk burpees…well, you get the (sadistic) idea. 🙂

  12. SaltyHat says:

    and broad-jump burpees…

    the list is pretty endless, emphasizing once again what a hellacious movement it really is.