WOD
7
Posted September 30, 2009 in WOD by Turbo

Thursday, October 1, 2009

Dumbbell Cleans

Dumbbell Cleans

Workout of the Day

1 round for time:

Row 500m

20 KB or DB Man-makers (35#/25#)

Row 500m

A man-maker can be performed with kettlebells or dumbbells.  Start with a dumbbell or kettlebell in each hand, lower them to the floor and jump feet back into a plank position.  Perform a renegade row with each arm, followed by a push-up then jump feet back in between the dumbbells.  From there clean the dumbbells (full squat clean) and finish with a thruster or push press.  Here’s a demo video by CrossFit Hyperperformance.

7 Comments to “Thursday, October 1, 2009”

  • Suzanne
    September 30, 2009 at 8:36 pm

    looks great! see you tomorrow :-)

  • MLC
    October 1, 2009 at 9:59 am

    12.37 w men’s rx’d wt of 35# DBs.
    KB’s would have been killer to clean and it’s a deeper push up.
    Good WOD, manmakers were harder than I thought.

  • Erika
    October 1, 2009 at 1:37 pm

    13:13 w 12# wt for the (wo)manmakers. That last 500 meter row was a killer.

    I want to comment on the white board question from yesterday. I have a love/hate relationship with it. When you rx a wod it is awesome to see that beside your name. When you’re struggling and having a week (or more!) where your time is among the slowest, it can be frustrating. I am having one of those weeks right now and am finding it somewhat discouraging. I have to remind myself that it is my own score that I am trying to beat, not someone else’s.

  • BRad
    October 1, 2009 at 4:23 pm

    @Erika
    Erika I think your last statement is the most important….it is your own score that you are trying to beat. Constant improvement is satisfying when you know you’ve earned it! THe whiteboard is a good motivator in striving for goals, but if you can realize improvement in your own times that’s pretty good stuff, no matter where you are on the board.

  • chris
    October 1, 2009 at 6:03 pm

    @Suzanne
    Thanks for showing up..it WAS so on wasn’t it? Thanks for the friendly competition.
    11:17 rx’d KB

  • kimberly
    October 1, 2009 at 7:40 pm

    @Erika
    Don’t be discouraged by one bad week, your whiteboard scores have always inspired me to push harder, especially knowing that you too have been working through injuries. You’re tough and a great CF athelete, don’t forget that!

  • Erika
    October 2, 2009 at 11:16 am

    @BRad
    Thanks, in my more saner moments I do know that, it is just frustrating sometimes when you are trying so hard and the results aren’t where you would like them to be. Hard to keep it in perspective sometimes.

    @kimberly
    Thanks Kim, now it looks like I will be chasing you!

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