February 25, 2011
March 1, 2011
Short and Brutish

Technically, that title refers, not to the picture above, but rather to Sunday’s class which was designed so that those attending could workout and still get over to catch as much of the DC’s Most Primal Competition as possible.

First Up:
5 Rounds of Max Unbroken DLs (@BW) and Max Unbroken Strict Press (@ 1/2BW)
Unbroken = reps must be performed without stopping to reset WHILE AT THE SAME TIME maintaining good form. Any breaks in reps or in form meant that the set was complete.

Second Round:
7min Partner MetCon of 7 Burpees and Plank-holds
Partner 1 maintains a plank position while partner 2 completes 7 burpees before switching positions. Total equals total rounds completed by both partners (1 round equals both partners completing the burpees).

still smiling, and this was the SECOND time she did this workout on Sunday!

After that, it was time to catch the action across town – look for a write-up tomorrow covering the events and competitors from CFDC.



  1. Maiko D. says:

    Shortest Salty entry ever?

  2. SaltyHat says:

    nah, just my ultra-sensitive touch pad unintentionally posting the beginnings of the entry. I was hoping no one would notice before I got it all up – guess that didn’t work out…

  3. Steph says:

    From everything I’ve heard, that max deadlifts and presses workout was a killer. How’s everyone feeling today?

    I did the 9am class and worked on OHS and did the same metcon of burpees (modified to prenatal) and planks. OHS felt good and I’m hoping to up the reps or weight next time. Stopped at 45lbs yesterday. The metcon was much tougher than I thought. The planks were worse than burpees! I think I had to break for a rest during the last 3 rounds.

    Congrats to everyone who competed in the Primal challenge!

  4. Maiko D. says:

    bwahaha, I foiled your plan! >=D

    Congrats to everyone who competed yesterday!!

  5. Sara says:

    @Steph – you are right it was a killer.

    I worked at 185lbs on the deadlifts and 85lbs on the strict press. I am definitely feeling it today in my hammies, glutes lats and shoulder.

    Worked with Salty on the metcon and have no clue how many rounds we got.

  6. Maiko D. says:

    oh jeez, after re-reading Steph’s comment I just realize I can’t do burpees for a while either. Prenatal burpees to the rescue? Damn it all, burpees were my go-to exercises when away from the gym 🙁