Workout: Monday 08/02/2010

Workout #1


5 Squat Clean Thruster  95#/63#

10 Pull Ups 

5 times.


5 Squat Clean Thruster  135#/93#

10 CTB Pull Ups

5 times.


Workout #2

25 Double Unders

5 Burpees

10 times.

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  We have two short workouts that should be done in less than 10 minutes each. The squat clean thruster starts with the bar on the floor, you then clean it in the full squat position and drive the bar overhead in one complete movement. This workout was taken from's main page from two days ago. There you can find a couple of video demos to watch the movements. Level 1 is less weight and regular pull ups, while LII is the same workout from the main page.  The second workout is a short interval of D/U's followed by a short number of burpees. The idea is to keep the pace high for the whole workout and utilize very little rests.

Good luck in college, Willie. You were an inspiration for many of the young athletes at CFEC. We'll miss you. Kick some ass in DII soccer, brother.

By |2010-08-01T19:50:20+00:00August 1st, 2010|Daily Workout|


  1. willie broderick August 1, 2010 at 8:30 pm - Reply

    HAHA thank you so much for everything paul and everyone else at CFEC its been a great 4 years. you dont have to worry ill be doin big things in the soccer world all thanks to you. willie broderick

  2. paul August 2, 2010 at 6:44 am - Reply

    Charlotte 9:41/10:21 1/2
    Deborah 8:54/-
    Mary Ellen 12:02/16:11
    Rose 13:30 Rx/17:47
    Jeff D. 12:02/17:05
    Jonathan 14:10 Rx/-
    Ed 10:37 Rx/8:46 Rx
    JoJo 6:27 Rx/12:00 Rx
    Newman 6:25 Rx/10:46 Rx
    Paul 8:38 Rx/7:35 Rx

  3. Laurie Michelson August 2, 2010 at 8:36 am - Reply

    Hey, Paul, Tina and Crossfit family-
    Just a quick word to say I miss you guys terribly and I am really sad Dave and I can’t be with you all right now. Surprise attack tooth extractions,a grueling new school schedule and being completely broke because of both are keeping us away. It is really,really hard to walk away from 2 years of progress. Anyway, I just wanted everyone to know that our absence isn’t because Dusty made fun of my fancy-pants or because I ran out of Dave’s shirts. And I’m equally disappointed to miss Paul’s new giant head after that fabulous performance at the Xfit Games. Heavy sigh. The upside? I’ll be following you guys here on the site and hope we can pop in for a Sunday now and then. Also, this month in my training I learn how to do rectal exams. See? Always a bright side…or a brown one. Love you guys…keep it real E.C. style.

  4. lisab August 2, 2010 at 11:08 am - Reply

    If you were at the Sunday class, please check your personal belongings that you took home from the gym.. Someone accidentally took a set of keys (Lexus key and house keys) that belong to someone who was visiting from LA. If you find them, please return them to CrossFit East County. Thank you.

  5. lisab August 2, 2010 at 11:13 am - Reply

    Liza 13:19/25:00Rx
    Phil 12:07Rx/5:03 3 Rounds
    John R. 11:43Rx 115#/13:39Rx
    Tony P. 10:04/14:48 5 Rounds
    Tiffany 11:49Rx 73#/13:46Rx
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    Dian 9:33Rx/–
    Matt L. 5:48Rx/6:45Rx
    Rebecca 12:33Rx/13:18Rx
    James 9:33Rx/–
    Briley 11:43Rx/13:20Rx

  6. lisab August 2, 2010 at 11:18 am - Reply

    Tyler 12:09Rx/11:17Rx
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    Robert 8:14Rx/9:16Rx
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  7. lisab August 2, 2010 at 11:21 am - Reply

    Tina 8:29Rx/15:40Rx
    Dario 9:04Rx/19:20Rx
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    Don 9:24Rx/–
    David L. 10:40/14:20 7 rounds

  8. lisab August 2, 2010 at 1:16 pm - Reply

    Sara O. 15:25Rx/21:36Rx
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  9. paul August 2, 2010 at 4:27 pm - Reply

    Laurie and Dave,
    Thanks for the update. We miss you guys very much. Thank you so much for all the support during my comp. It meant a lot to me. Let me know when you are planning on stopping by so I can be here for that, please. You guys are a big part of this family here, so don’t forget us.
    Good job on today’s workout. I know it’s been a long time since you’ve been able to throw some heavier weights around. And then do a D/U workout the same day. Nice.

  10. paul August 2, 2010 at 6:53 pm - Reply

    Dean 10:50Rx/27:36Rx
    Eric 10:30/29:22
    Amelia 10:04Rx(93#)/8:30Rx
    Sonya 12:25/18:00
    Michelle St.J. 11:28Rx/17:20Rx
    Susan 12:07/14:37Rx
    Chris A. 9:09Rx/20:20Rx
    Greg 10:45Rx/15:57
    Jim D. 6:54Rx/11:15Rx
    Dano J. 9:10/15:44
    Jessica 11:15Rx/7:07(5R)
    Jon B. 11:19Rx/10:11 (100 burpees)
    Mike 13:59(125#)/11:34Rx

  11. paul August 2, 2010 at 7:11 pm - Reply

    Scott 8:29Rx/8:11Rx
    Holly 13:21Rx/12:12Rx
    Anniken 11:26Rx/11:24Rx
    David K. 18:32Rx/11:56Rx

  12. Julia Cruz August 2, 2010 at 9:52 pm - Reply

    Laurie, we miss you guys! Do come and visit, but leave the rubber gloves at school.

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