September 18, 2009
September 23, 2009

Warm up:
3 rounds “Cindy”
3 rounds PVC dislocates, OHS and Sotts Press


3 minutes DB Snatch
3 minutes Box Jumps
2 minutes Pullups
2 mnutes Situps
1 minute pushups
1 minute Burpees

Skill: choose from ring dips, GHD, double unders, Lsits



  1. Maiko D. says:

    l-sits on the rings? yikes

    that shirt looks busted. What’s up with those stains on the shoulder? tsk tsk…

  2. Tom Brose says:

    I think the rusty shirt compliments the salty hat quite well.

  3. edgy reggie says:

    Yesterday’s workout was a good one…even though I “bombed” (after three attempts) at 70 kg (~154 lbs.) with the power clean. However, I was able to do a full (squat) clean at 65 kg (~132 lbs.).

    It was fun (and always is) to work out with Steve O., Salty, and Tom A.

    For the met-con portion, I used a 50# dumbbell for the snatches and did “old school” pull-ups. 🙂

    I tried working on my double-unders, but ended up jumping rope instead. Oh well…one more for the “goat” list.

    CFDC’s own ODB is…about to post some information on the Dulles Plane Pull.

  4. SaltyHat says:

    Yea, I’m making a concerted effort to migrate from simply “crusty” to “corroded.”

    Worked up to 80kg on the snatch – thanks again, as so many other times, to Mike Choi for all the helpful tips and pointers; I don’t think that 80kilos would have made it up there without you.

    For the metcon: started with box jumps on the 32″ box?? and used 50lb dbs for the single arm snatches.

    Hope everyone else enjoyed the weather this weekend.

  5. John Frazer says:

    Worked up to 100# on the snatch. 105# just wouldn’t turn over.

  6. Steph says:

    First time working on snatches in a long time, it felt good. Decided to stay light and go slow, making sure the form’s correct. Got 60#s fairly easily, but failed 65#s twice. According to Steve O I moved my feet out too wide on the 65, and I think I also need to remember to not look down on the second pull.

    Used the 24″ for the box jumps and a 25# db for the snatches.

  7. TomandAmi says:

    It was great to be back in class Sunday after an extended absence – defintiely need to work on the snatch – Can I say I eked out a 135one and almost brained Mike in the process. Did the metcon with 45 which actually felt a little light and 24″ box. Otherwise when not in class working on double unders HSPU and ring dips and of course the squats and DLs – slow but steady.

    Doing a rowing cert thsi weekend with my oldest daughter Sofia who just started to crew at BCC – should be fun.

  8. ppetersan says:

    Doron and I will be in Colorado through the weekend. See you all next week.