August 17, 2009
August 21, 2009

A few years ago, my workouts tended to be longer, more grueling met-cons. I’ve learned how to program more effective overall programming (Focus on Strength, Technical movements, shorter met-con “finishers”), but there is still a time for grinding it out. Tuesday was one of those nights!

Team workout
Rotate through 3 rounds of
Row 20 cals
20 cleans
20 box jumps
20 DB push press

Good overall improvement on the cleans, but we still need to work on elbow position on the catch. I was glad to see people setting up and not rushing the individual movements. We always want to focus on precise movement, then we worry about time.



  1. edgy reggie says:

    Due to traffic, I didn’t make it to class on time; therefore, I was unable to do the workout during class time.

    However, I did stick around afterwards to perform the workout. Needless to say, it kicked my arse! 🙂

    I took my time (especially with the power cleans), and I think I finished it in about 33:00. Lately with the clean, it takes a few reps for me to get in a groove.

    But it was a good workout. I left Balance Gym feeling satisfied.

    CFDC’s own ODB…will be training the Olympic lifts (i.e., snatch, clean-and-jerk, and ancillary exercises) this Saturday starting around 1330 -1400. Come join him!

  2. Anonymous says:

    I really like the workout Tuesday. I left the gym feeling satisfied and couldn’t wait until thursday. And now, it’s Thursday!

  3. Anonymous says:

    I hope I don’t over-arched my back this time.

  4. TomandAmi says:

    Missed Tuesday because of work commitments but saw a lot of folks yesterday doing their own things – see you all tonight. I suspect the gym will be about 120 degrees and humid.

  5. Steph says:

    Who’s Anonymous??

    And Tom, don’t lie! I saw you wining and dining on my way home 😉

    Tuesday’s class was great, I had fun 🙂 Worked in the same group as Sara, Frances and Dawn. Everybody worked really hard. It was nice to have a long metcon as we hadn’t had one in a looong time.