July 2, 2012
July 6, 2012

Happy 4th of July! Hope everyone is having a great Independence Day, soaking up the sun, celebrating with friends, and taking a moment to relish in our Freedoms. Speaking of freedoms, in honor of the holiday (and the resulting late blog post), everyone gets a blourpee-pass for the rest of the week.

1/2-Ct Bear Crawl; 
15 Squats, 10 Alt-T Push-Ups, 5 Burpees; 
Full-Ct Carioca L&R; 
Chest Stretch on the wall; 
Full-Ct Carioca L&R 

4 x 5 Pendlay Rows 
w/ 3 x 20 DB Bench 

The first two sets of Pendlay rows were sort-of working warm-up sets (or warm-up working sets?) – a chance to concentrate on maintaining back posture and explosive bar movement – before the combo sets kicked in.

The combo sets consisted of one set of 5 Pendlay rows, followed immediately by a set of 20 DB bench press. Weight for the DB bench was up to the individual, and rest between sets was as needed.

21-15-9 DB Thrusters & 200ft-150ft-100ft Bear Crawl 

Suggested weights for the DB Thrusters were between 30-45% of BW (30% at the lighter end, 45% at the stronger end, but no less or more). Bear crawls were run in 50′ increments (1 width of the BBall court).

So, complete 21 DB thrusters, followed by 4 widths of the court (or over & back twice). Then 15 thrusters, followed by 3 widths of the court (over, back, & over, then jog back). Finally, 9 thrusters, and then 2 widths of the court (over & back & DONE!).

The gym definitely had a swampy-feel on Tuesday, which is as good a reminder as any to stay on top of your hydration. Enjoy the holiday, and we’ll see you all on Thursday.



  1. Erica says:

    A big salute to cap’t Chris for posting on a holiday. Worked up to 70#s on the pendley rows and used 25#s for the db chest press those were rough! Used the 25#s on the metcon. That also felt brutal. Hope everyone had a fun-filled fourth.

  2. Steph says:

    Hope everyone had a happy 4th!

    Worked with Erica, Andraea and Ami on the strength part. I did single-arm db rows instead of pendlay rows and started off with 25lb dbs for the bench presses but had to go down to 20s about rd1. Also used 20s for the metcon and subbed burpees for bear crawls. I’m not a fan of bear crawls but I think the burpees were possibly worse. The second round of thrusters were the worst and I could only do 2 before having to put the dbs down.

    Looking forward to another steamy evening in the gym today! See everyone then!

  3. Katie says:

    I feel like Chris lies awake at night thinking of titles for blog posts. Very nice.

    I worked with Melissa on the rows and we worked from 45# to 65#. I started with 20# DBs on the bench presses and made it through about 6 reps before I realized I needed to drop to 15s. I did 18-17-17 reps.

    That metcon was brutal. I used 15# DBs, though I wanted to drop down to 12.5#. Glad I pushed through with the 15s. I wish I would have rested less on the metcon, but that’s always easy to say after the fact. That was one I was just happy to have finished! My legs are really feeling it today.

    Between now and class, I plan to sit in the AC, rest, and drink water. And maybe do a little work in between those. :o)

  4. Andraea says:

    All I have to say is that the thrusters were rough for me on Tues. I think my legs were failing due to the squats from Monday and then the shoulders were failing from the bench presses. Second round I thought I wasn’t going to make it but somehow I finished it. I really have no idea how I did it. I was actually looking forward to the bear crawl portion of it since the thrusters were painful. I used 25lbs for the bench presses and used it on the thrusters as well.

    See everyone for the sauna workout tonight! I’m going to try channel throughts of the coldest day this past winter to hopefully get through it.

  5. TomandAmi says:

    I second the compliment on blog titles. I like the programming focus during the week of an above the waist power move and shorter metcon and posterior chain strength and Sundays. I trying to do another day a week of squats so this gives me at least two days between these work outs. Looking to Sunday for a 1 RM APR on the squat.

  6. SBV says:

    I knew I was in trouble when I gassed out during the warm-up. But, seriously — bear crawl, squats, T-push-ups, and burpees for a warm-up in 100 degree heat is no joke, right? I’ve been feeling nauseous during metcons in the heat. Need to really focus on hydration and possibly alter my pre-class snack. Got destroyed by the thruster/bear crawl workout. My two least favorite movements combined in a single workout.

    It wasn’t all bad, though. I did establish two personal records. 8 consecutive handstand push-ups before class and then 150# on Pendlay rows.

  7. Erica says:

    SBV, you need to become an endurance athlete, ya know, do some running races, triathlons, marathons. Then you’ll be used to the heat.

  8. Tom Brose says:

    Try and stay cool, hydrate and be safe. I got in a nice qorkout at San Fran CF today, where it was sunny and about 75, with a nice pcean breeze and view. Of the Golden Gate bridge. Dont be too jealous.

    Hope everyone has a great workout tonight, but please. Be safe in the heat.

  9. Stohlman says:

    I miss you all, and America. Still following the blog from over here in BJ!

  10. Steph says:

    Max!!! We miss you too!! I’m coming to Beijing in 2 weeks! I’ll send you an email!