November 2, 2009
November 6, 2009

TEAM METCON MANIA (aka big group in a tight space)
20 minute AMRAP IN TEAMS OF 3

While one person does those, the two “resting” team mates each perform 2 burpees per set of ten.

Finished with some good hip flexor, hamstring, calf and shoulder stretching.



  1. Jade says:

    Great class! I loved the change on the warm-ups. We always do push-ups and squats, but it was nice to warm-up with the KB’s.

    I finished 4 rounds on the AMRAP, mostly because I was first in our group. I was grouped with Johanna and Priyanka (sp?). I used 20 lb DB’s for the thrusters and they went lighter. I’m not sure what size box, but it was the same as the “Chocolate Cake” group.

    K2E’s are my strong point, so I was able to do those quickly. I thought the thrusters were the most difficult just because I was pretty winded after the jumps.

    I liked the time spent on stretching at the end. It felt great!

    P.S. Blair Morrison won the Scandinavian Crossfit Challenge! The WOD’s are on his blog.

  2. Steph says:

    Good to have you back Jade, glad you’re feeling better!

    This was another workout that didn’t look too bad on paper but was horrendous when you’re actually doing it. I had fun though.

    Worked with Maiko and Sara. We went with the 20″ (I think) box and 25# dbs. We wanted to use the next box up, 24″, but the only one left was very wobbly. I was trying to keep up with Henry, Steve and Salty but those fools were just too fast.

    Looking forward to Thursday’s class!

  3. Jade says:

    Haha – I’m back temporarily. I have to travel next week for work!

  4. Sara says:

    So I think I was the only one of my team that was happy to be using the box we used….still have a psychological problem with jumping on the next higher box.

    My team did great. The thrusters seemed to get easier each round. I was really missing not having chalk close by for the K2Es. Had a hard time staying on the bar.

    @Steph – I don’t think it was you that caused us not to keep up with Henry and Chris… I think it was more me.

    I started the workout with a headache and was hoping it would go away during the workout (thats is what usually happens). But it only seamed to get worse.

    Maybe there will be some tire flipping tomorrow.

  5. Jade says:

    I was having problems with my hip and lower back after class on Tuesday. I could barely move last night and the area causing the pain is swollen. Zach says “No” on me attending class and I say “Yes.” You’ll find out the winner of this battle in class on Thursday. If I’m a no-show, I’ll see you all the week after next!

  6. Tom Brose says:

    I would say “NO”, but shoot me an email with details. Workouts should be tough, but NOT leave you injured. At all! I don’t know what in that workout would have caused hip/back issues, especially as you seemed comfortable in the movements, but happened all the same. Thats not something to “work through”!

  7. Jade says:

    I was feeling a little pain before class, but then it set in about 2 hours after. I don’t think it was related to the movements. I’m taking a rest tonight as well and heading to the chiropractor tomorrow.

  8. edgy reggie says:

    This was a good workout…I think. Seriously, it was. At least the burpees were kept to a minimum.

    I worked out with Zach and Tom A. We used the 45# dumbbells for the thrusters and a higher box than what I was comfortable with for the box jumps (I did step-ups). Just as Sara mentioned, I have my own psychological hurdles (no pun intended) to deal with.

    CFDC’s own ODB is…feeling stronger every day (thanks to the Zone, CrossFit, Olympic weightlifting, yoga, and you).