October 28, 2009
November 2, 2009

Thursdays workout was all about making the shoulder and midsection maintain strict control as long as they could. Although the rep scheme was a little odd, the same amount of work could be done much more easily by switching arms each exercise, as opposed to each series. That was the point!

9 OH Step Ups
12 DB Snatch

18 OH Step Ups
27 DB Snatch

27 OH Step Ups
36 DB Snatch

This one was a real struggle for anyone with less than ideal ROM in the shoulder, although everyone did it safely. Actually, the people who had the hardest time getting these movements down are the onew who benefitted the most. Anyways, back to heavy barbell/short metcon style on Sunday!



  1. Steph says:

    What a great workout! We hadn’t done any long metcons in awhile so I really really liked this one. The shoulders and arms were definitely burning.

    Used a 20# db, a little less than 20% of my bw but I don’t think I could’ve done that many OH db lunges with a 25#.

  2. TomandAmi says:

    Sorry we had to miss again – 2010 budgets – any way – did a WOD Wednesday 5 x 225 DL x 15 followed by 400 m run – about 22 some minutes of hurt. See you Sunday.

    Who’s that Thor’s arm in the photo?

  3. SaltyHat says:

    I pulled up the blog and had a 1968 Olympics flashback, or at least until I remembered I’m white…

    Nice grinder of a workout. Used a 45# Db, and it kicked my ass – finished just over the 30min mark. Hardest for me were the step-ups; after keeping my arm locked out for the TGUs, trying to keep my arm overhead while remembering to keep my core tight for the step-ups proved to be a battle.

    Now where’s my Playskool hammer…

  4. Sara says:

    Tough workout for me as I was a bit under the weather. I used a 25# DB and finish at about 35 Min. The easiest part for me was the step-ups…with all that extra practice on them I guess that is expected. I noticed my left arm seemed soooo much stronger on the get-ups which was weird.

    I think if I was in good health I could have used the 30lb DB I pulled.

  5. Sara says:

    there’s a new big poppa in the house at balance thanks to Reggie! I think that calls for some tire flipping this week

  6. edgy reggie says:

    As Sara stated, there is a new “Big Poppa” in the gym. However, I checked the weight of this particular tire: It’s 459 lbs. (which is lighter than the “original” Big Poppa, but it is larger than the original).

    So which tire is “Big Poppa” and which one is “Lil’ Poppa?” 🙂

  7. edgy reggie says:

    @Salty: Had you worn a glove, you would have received “honorary black” status for the picture. 🙂

    I used a 25# dumbbell for the Turkish get-ups (which I am actually getting better at and feeling more comfortable in doing post-knee surgery) and a 50# dumbbell for the step-ups and snatches.

    I wasn’t able to finish (I only completed two rounds) as I had to leave CF for yoga. Those two rounds, however, were a sweat-dripping grind.

    CFDC’s own ODB…is ready for the pre-election workout.