Wall ball madness at The Shed

DCF Workout: “I love my dumbells”

5, 4, 3, 2, 1 Reps of:

Manmakers (men 35lb dbs / ladies 25)

Turkish Get Ups (each arm! ex, 5 left, then 5 right)


200m Farmers Walk in between each round.

See videos below for examples.

CF Main Page

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments


What’s a Manmaker? (one of my favorites)

And, a Turkish Get up? Jeff Martone demos with a kettle bell.


Article: 10 Misconceptions About Cold and Flu

Sort Out Fact From Fiction in These Common Myths


ABC News Medical Unit

Oct. 28, 2008

Perhaps because most of us have had firsthand experience with colds and flu, there’s no shortage of misconceptions and old wives’ tales that get passed along about them.

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  • Craig

    Sorry for the late post folks.

  • Bryan Stornetta

    DCF…I want to bring something to everyone’s attention. In the recent weeks there has been a significant increase in the number of homes being broken into and cars being stolen or broken in to. Please make sure that you are locking your home doors and windows at night and while out of the house. Also make sure that valuable personal items are not being left in your vehicles over night. I would hate to see anything like this happen to any of you. Thanks.

  • Carry

    Brian…you are right. There has been quite a spike in robberies and burglaries lately. Not to mention identity theft & bank robberies.

    If anyone has a senior citizen in their life, there is a free work shop at my branch for the prevention of fraud, scams, identity theft and other forms of financial exploitation. The work shop is run by ‘Elder Financial Protection Network’ and Adult Protective Services.
    The date is Fri Nov. 7th @ 2-3:30PM
    1910 Tice Valley Blvd
    Pacific National Bank

    I can’t tell you how many seniors I’ve seen taken advantage of in my banking career. There are so many scams out there and they really target the seniors. So, if ‘yall know anyone who may benefit from this info…send them in…it’s FREE!

  • sakura

    Thanks for the info, Bryan and Carry!

    Did today’s WOD and got angry. Can’t get beyond thinking I’m going to drop the weight on the floor. I’ll for sure have to come in and try this again.

    P 1-1-1-1-1
    45, 55, 65, 65, 65
    PP 3-3-3-3-3
    55, 65, 75, 80, 95(2x, 1m)
    PJ 5-5-5-5-5
    65, 75, 80, 95, 105

    Not impressed with my numbers at all. I know I don’t have great upper body strength but this was just disappointing. Though, I think from May I went from a 75# max on PP to now a 95# PP. Some improvement but not as much as I would have liked–especially with my shoulder presses.

  • Mark L.

    Sakura, that’s why we love bumper plates! It lets you concentrate on moving the weight, not protecting your floor.
    By the way, those numbers aren’t all that sad, sister.

  • sakura

    Oh but 105 was SUPER UGLY. I almost didn’t make the last 2 of 5. The right side was going up smoother than the left and afterward I felt a little pull in the shoulders. Now my back is kinda sore so I really need to work on form.