March 11, 2011
March 14, 2011
Oly Complex

Tom was back from Ohio Sunday and was clearly feeling the spirit of his weekend with Louie Simmons and the Westside Barbell crew:

Tom & Louie at the CF Powerlifting Seminar

After a dynamic warm-up for the muscles, class set about warming up their collective CNS with 6×3 Seated Box-Jumps. Class performed a slightly augmented version of the seated box jumps on Sunday: from the seated position, lift the feet slightly while gently rocking backwards, and then rock forwards quickly planting the feet and using the power generated to explode up off the box. Also, be sure that your knees aren’t collapsing on the box jumps (just like a squat) as this will rob power from your launch by diverting all the work to your quads, rather than sharing it between your quads, glutes and hamstrings.

Next it was time to warm-up to a little weight. Barbells were loaded for the following prep sets:
2 x 2 Power Cleans; followed by
2 x 1 Power Clean, 1 Front Squat, 1 Push-press

Then it was on to the main event.

3 x 3min x 3 Power Cleans, 3 Front Squats, 3 Push-Press/Push-Jerk + Row for Meters

The breakdown: Each athlete was given 3 min in which to do each set, with 6 minutes of rest in between sets. Each set consisted of performing the barbell complex (3 cleans, 3 front squats, & 3 PP/PJ) as fast as possible, and in the time remaining, row for as many meters as possible.

Scores were kept as the total amount of Meters rowed:

Definitely a tough workout, and a well-deserved stretching set ensued thereafter. Be sure to check back in this afternoon for an update on CF Sectionals starting tomorrow (I’m a slacke, cuz I was supposed to have posted it yesterday afternoon, but the beautiful weather kept me lounging around in the sun all day). Post weights used for the complex to comments, and enjoy this parting shot from Tom’s time at Westside:

A view of CFDC’s future? Let’s freakin’ hope so!!


  1. Maiko D. says:

    SLACKE!!!!! 😛

  2. TomandAmi says:

    For the picture of Tom and Louie I am thinkning either they cam from the same gene pool or were separated at birth.

  3. Maiko D. says:

    Check out your post dude~~! I didn’t put in the 😛 for nothing!!!

    Ok, on point – can’t wait until my back gets better (and I get health insurance) to give the rocking-chair box jumps a try. I’ve been trying to be more mindful of form and recruiting the glutes more when exercising and I think this will be one good way to work on that. Speaking of which, and this is probably a question for Tom but I welcome any suggetions!!, how would you go about fixing a pelvis that tilts anteriorly? Most of what I read has me doing sumo deadlifts and stuff on the floor that makes me look like a dog peeing. Any other suggestions would be great!

    PS – rowing sucks (says this 5ft gal) and I miss doing burpees.

  4. walker says:

    A. No one has ever taken such a flattering picture of me.

  5. Julia says:

    Hey, this was great.

    – box jumps: very cool, even if they got the better of me yesterday. I started with the medium? box, then got a little too ambitious and set my sights on the higher box. Result: 3 spectacular crashes. Next time, I’ll scale up by adding plates instead of jumping right to a bigger box. Regardless – these were great.

    – BB complex/row: Nice combo. Cleans and squats felt okay, but struggled some with the jerk, especially early on. Tom’s reminder to engage the core was a good cue. Paced the row – goal was to settle, hold steady, and finish strong. No redlining here; just aimed for sound lifts and smooth strokes.

    Felt like a solid workout to me – thanks, guys!

  6. Julia says:

    Chris, I’ll see you that flattering photo and raise you my own. Can’t argue with it, though: that, unfortunately, really is how I look when I row.

  7. Tom Brose says:

    Maiko, I’ll help you with some things for the back/hips this weekend.

    Tom, we are both from Ohio, so who knows?

    No one is going to look very good in the midst of that, but those are some especially lovely shots. Thank Steph.

    Julia, you have no fear! Small steps are sometimes better though. Everyone suffered on the overhead lifts. Both the push press and jerk are leg driven movements, and after 3 cleans and 3 front squats, either you went too light, or your legs are spent. Add to that the issue of breathing, and these are going to be as tough as that weight can get.

  8. SaltyHat says:

    Tom A., that’s a good take – and here I was just thinking it was a premonition of Brose 20 years from now

  9. Maiko D. says:

    I won’t be at the gym this weekend! 🙁