March 21, 2011
March 24, 2011
A Clean Late…I Mean Slate

Sorry for the late post crew – a little distracted today. Tuesday’s night’s class definitely got started off with a bang, with Dan going toe-to-toe with the Open Qualifiers WOD #1 for a second round. In the end, Dan totaled a solid score of 329 (7 rounds and 14 reps) and then stuck around for what was to follow in class:

Strength: 1RM Power Clean

Everyone was given roughly 20 minutes to find their 1RM-effort power clean.

This was only a taste of the power clean however, as more cleans were on the way in the met-con.

Met-Con: 7 rounds of
30 sec Power Cleans, 30 sec rest,
30 sec Box Jumps, 30 sec rest,
30 sec Push-Ups, 30 sec rest

An ass kicker to be sure. Push-ups were games-style, meaning hands off the floor at the bottom.

Great work everyone. Please post weights you worked up to on the cleans in comments, as well as total reps for the met-con (if you can remember).

Also, be sure to check out the CF Games website for a cool article on the NoVa Open which highlights Coach Brose (include a quote even!).



  1. Tom Brose says:

    Good work everyone. Remember, the focus in training should be on quality reps, not just numbers. Keep the body rigid in those pushups!

  2. SBV says:

    Nice job, Dan! That’s a huge improvement. You gave such an incredible effort during the NoVa Open last Saturday — I didn’t think it was possible for you to score any higher. But, you totally trashed your old score! I guess hard work pays off.

    I’m spending this week resting my case of “golfer’s elbow,” but am looking forward to rejoining class soon.