July 22, 2011
July 27, 2011

It’s hot and steamy outside, so Sunday morning the gym(by way of a clogged AC unit) greeted CFDC with a special indoor rain shower. Just to keep everyone cool. No matter. It was still a good morning.

A few weeks ago CFDC hit a round of deadlift supplements, which included good mornings. You can check out the blog post covering the deadlift supplements, as well as an earlier post discussing the muscular merits of the good morning.

Good Mornings 5 x 5 x 5 x 3 x 3

3 Station, 5min AMRAP (Pull-Ups, Rowing, Double Unders)

Welcome Back Ami!

Choose a station to start with, and then perform as many reps as possible within 5min. Scores were kept as total pull-ups, total meters rowed, and max unbroken DU reps (so, if the most you got during the 5min was 10 unbroken DUs, then 10 was your score). 2min were given for station rotation.

Also, congratulations to Amelia and Erica for surviving their duathlon & triathlon (respectively) down in Richmond this past weekend:

Scorchin’ temperatures require scorchin’ CFDC-ladies!

Great work everyone. Hopefully the AC will be fixed by Tuesday, but better bring your umbrellas to the gym just in case.



  1. Stohlman says:

    That was a fun workout! I don’t particularly like good mornings, but I guess my hamstrings do because they are pretty sore this morning. I’m still struggling with kipping, but making progress. I got more DU’s than pullups, with 33 consecutive compared to 20 pullups total.

    I’m very impressed with the duca and triathaletes racing in that heat! Way to go!

  2. Julia says:

    Congrats Amelia + Erica, and welcome back Ami!

    Good mornings: uncomfortable… but I appreciate the ‘muscular merits.’

    3×5′: I went from DUs to pullups to rowing, and the toughest part for me was trying to hang on to the erg handle in the last few minutes – my grip was smoked. Don’t imagine it was any easier in any other order, though…

  3. Steph says:

    Yay, Ami’s back!! So happy!

    Congrats Erica and Amelia! You guys are champs for completing your races in that heat!

  4. Brendan says:

    Congrat’s to Amelia & Erica, great job.

    I performed the AMREP in order of rows, DU’s, and pullups. Not sure if others felt the same but doing rows before DU’s didn’t make my legs want to jump any higher and doing DU’s before pullups wore out my arms. Overall though, still a good workout.

  5. Dian says:

    Congratulations Erica and Amelia. Well done!

    I enjoy good mornings. I find them easier with the weights than with the bands (go figure). It was really great to work with Ami on her first day back (great to have you back Ami) and with Joshua and Daniel. I worked up to 100lbs.

    I went from the row to DUs. I had several sets of consecutive DUs and 2 sets where I got 19 consecutive DUs. I feel good about that number since I went from rowing to DUs, I wasn’t even able to do DUs just a few weeks ago, and a transition like that a year ago would have landed me in the ER. Pull-ups continue to frustrate. I was only able to manage a single pull-up after a few lengthy pauses (sigh).

    I did my birthday burpees in my basement this morning grunting like a troll and swearing like a fishwife.

    See y’all tomorrow.

  6. Sara says:

    Congrats to Erica and Amelia!

    I stayed light on the good mornings and did 5×10 at 65lbs

    I went in the same order as Brendan on the metcon. I rowed just under 1200m which was a slower pace than I use to be able to maintain. I got at most 16 consecutive DUs (I agree with Brendan I could hardly jump after the row) I did strict pullups but forgot to count. I was trying for sets of 4-5 but only got sets of 2.

  7. SaltyHat says:

    Happy Birthday Dian! I debated whether I should mention something in today’s post, but figured discretion was the better part of valor. Good for you doing your b-day burpees, although we’ll probably have a few more this week (I do believe both Reggie and Greg have birthday’s this week…)

  8. Dan Samarov says:

    Great job on this one! People were pushing hard on all the different movements.

    Think I was doing better on the good mornings (hammies are sore today). Started with pull-ups, really tried to focus on stringing together sets of 10 or more which I was able to do but at the cost of having to cut down on the total number of reps. Got to keep working grip and lat strength. Would like to be able to polish off 100 in less than 5 minutes (and hopefully under 4 once I figure out how to do butterfly pullups). Finished with 76 on this. Moved on to the rower, the combination of pull-ups and good mornings made this pretty awful, hit ~1380, next time need to push harder in that last minute. Finished up with DU’s, maxed out at 40 reps, had a couple of mid 30’s. See everyone tomorrow!

  9. Dan Samarov says:

    Happy birthday Dian!

  10. Ben says:

    Enjoyed the workout. I went with the pull-ups first, then rowing to DUs. Was able to string together 20 pullups in a row, which was a first for me. Ended up with 55, which was OK, but a little short of where I wanted to be. Got 1197 on rowing and 17 DUs (lot of work to do there).

    Great job this weekend Erica and Amelia – proud of you.

  11. Erica says:

    Thanks for the comments guys. A big fat congrats to Amelia for getting first in her age group on her first duathlon!!! It was a hot one; river temperature was 92 degrees and the heat index was over 105. But we “more than survived”, we had fun and did well. Thanks to all the CF I’m sure. And while you all were kicking ass at your good mornings, we were having a good morning of our own. See you tomorrow!

  12. Amelia says:

    Thanks to everyone for all the support and good wishes!! It was a hot one, but lots of fun. Erica rocked the race and was my personal rock through the whole thing!

    See everyone tonight.

  13. Mark Minukas says:

    Happy Birthday, Dian!

    It was good to see everyone pushing hard – motivating!

    I got 50 DU’s unbroken, something like 43 c2b pulls (that last part of the movement on these is exhausting) and 1280 on the row. Still staying light on the lower back intensive lifts…so kept the reps high the GM’s.

  14. TomandAmi says:

    Kudos to Amelia and Erica! I have been thinking about integrating more “sport” into my training so that ht etraining is not just an end in itself so I am motivated by their feats of single sport prowess.

    Enjoyed class Sunday – killed myself on the erg so my DUs felt like I was wearing Frankenstein shoes. Pull-ups better.

    Happy Birthday to Dian – feels like Christmas in July. Dian has drummed that into my head for liek 15 years so I remember her birthday.