August 11, 2010
August 14, 2010

Disturbing the Peace – Rainforest ReDub

Alex the “Red Viking” helmed Tuesday night’s class, and after a brief warm-up, jumped right into a little strength work with 3×5 deadlifts.

It was great to see a lot of self-correcting form and positioning last night. Just remember: Big numbers are good, Good form is better.

It was also nice to have long-time CFDC-ers Doron and Peter back in class last night!

Then it was time to disturb the neighborhood-peace with an outdoor metcon in the on-again/off-again Summer rain: AMRAP in 20 of 15 DB thrusters, 10 burpees, & an 800 meter run.

Post DL loads and Metcon rounds to comments, along with any other observations you might care to share.

Also, Sunday’s class will once again be led by Mike Choi and will conclude our Olympic Lifting review concentrating on the Clean and Jerk. Do you remember EVERYTHING from last weekend?!? If not, don’t worry – look for a blog post in the next day or so reviewing a few of the key points of the clean which will help set up the progression of Sunday’s class.



  1. Maiko D. says:

    The post title made my morning 🙂 And I like that first pic!

    The warm-up may have been brief but it killed me. I’m so out of shape…

    For deadlifts I went light with 5@105# for warm-up and then 5@ 155#, 175# and 185# for the actual working sets. The heaviest I’ve ever done was 3×5@200# but I didn’t want to jump right into that kind of weight without more time consistently in the gym. Know what I mean?

    For the workout I used 20# DBs for the thrusters. In retrospect I really should have used 25#. I managed 2 full rounds + 15 Thrusters, 10 Burpees, and a run around the corner (I had 2mins left for the run). As expected running sucked the most, not because of the rain. Time to hit the track again!

    Another fun class all around! Thanks Alex!!! 😀

  2. SaltyHat says:

    Thought you might like that title Maiko – especially after we reminisced about the “pregnant-but-not-hormonal” lady before class. Nice work on the DL’s btw – your form looked as though you’d never been away.

    However, I did notice that a few of the ladies did the burpees facing downhill, and I have to ask, doesn’t that make it harder? (of course, that could be what you all were shooting for, bunch of masochists…)

  3. Tom Brose says:

    I love it as much as the neighbors hated it! Lots of good burpee pics for the blog, today I did some stone lifting. Classes and the blog look great!

  4. Maiko D. says:

    It’s odd how stone lifting during a vacation sounds perfectly normal when talking about someone who goes to CF or does other intense routines…I wanna see pics!

    Forget downhill burpees, why were we doing burpees over the river while the dudes were in river-free spots?? Don’t tell me the women are just that much harder and the guys are softies 😛

    PS – downhill burpees were not that much harder than regular burpees!