Wednesday, 05 May, 2010

Posted by Mandee on May 4, 2010   |   31 Comments

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Rob Orlando 65lbs, 75lbs, 85lbs, 95lbs(f), 95lbs(f).
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31 responses to “Wednesday, 05 May, 2010”

  1. Emily D. says:

    AWESOME pic!!!!!!!!!!!

  2. Tasha W says:

    Good luck today, Kat and Russell! Your family is in my prayers! We all can’t wait to meet Baby Boy Berger!

  3. tracey says:

    Berger baby is here!!!!! He’s 6lbs.10oz., 18inches, born at 7:27 a.m. Russell has not told me the name yet. Im so excited for you guys! Kat, I know you will come out strong… the hard part is over.

    • Karen says:


    • Todd Mc says:


    • Tasha W says:

      Russell the Mad Scientist!

      First it’s “Mystery WODs.” Now it’s “Mystery Baby-Names!!”


    • Kerri says:

      Glad to hear ‘Trey/Triple B’ has made his long awaited entrance into the CF Family, and glad to hear you’re doing well Kat!!
      Can’t wait to hear what his name is!!

      Why are we surprised?? Murph, the Berger’s first ‘son’ was Pup-Pup for a long time, before he ‘truly’ was given a name….

  4. Todd Mc says:

    As rx’d: 30-35-40-45-53

    Hip flexors are wrecked from Barbara.

  5. klowe says:


    Nice size also….biggun for arriving 3 weeks early! Wahoo!

    Now remember what I said….use the nursery!!! and get some rest.

    • Katie says:

      Yes! The nursery was a life-saver for my second baby!

      Congratulations you two. Can’t wait to meet the little peanut.

  6. Barry S says:

    Today was 10 rounds for time of
    5 pullups (i did assisted w/the blue band)
    10 kb swings (1.5 pood)
    5 burpee box jumps (onto a big tire on top of 2 pallets, so maybe 26-28″?)

    congrats on baby boy berger!!! woohoo!

  7. Emily D. says:

    Congrats Kat and Russell!!!!!!

  8. Mandee Miller says:

    20 – 25 – 30 – 35 – 40

  9. Aaron says:

    Congrats Russell and Kat!

    BA shirt Ryan, we need to get Nick to press more!

    30-35-40-45-40 + 40# vest

  10. Will Blankenship says:

    Congrats Russell and Kat.


  11. Justin says:


    Cleaning and push pressing the kettlebell wasn’t much fun

  12. Kerri says:

    SO GOOD to be back!! That’s really just an understatement!! The travel was great, but there’s nothing like being back with my CF Family!!


    4th set-failed at 3rd Hang Clean; finished with that weight, just broken through Hang Cleans and Push Presses
    5th set-failed at 3rd Hang Clean, moved to Power Hang clean (exhausted; perhaps it’s b/c I’ve been ‘inactive’ in way of CF anyway, since 04/26), then broken through Push Presses

    Sorry if there’s a smell that resembles a Guinness Brewery/Storehouse in the gym…just give me a couple more days to sweat it out of my system, K?

    • Tasha W says:

      SO glad you’re back, Kerri!

    • Kerri says:

      See my 4:30 crew in a bit!!

    • Tasha W says:

      Not me. πŸ™ My mom’s cooking an early dinner for the whole family and I have been told I have to skip CF and come to dinner because it’s “Mother’s Day Week” and I have “no excuse.” LOL – seriously, that’s what she said! I’m going to do my best to make the 7am tomorrow before all my crazy girls come into town… since today is my Friday, boo ya!

  13. tracey says:

    25-35-40-45(f)failed on clean, but could power clean 2x and went ahead to do PP and squat@ 45…final round 45# deadlifts and(f)on clean, dropped to 40 so that I could finish with ok form.

  14. Karen says:


    Failed on form on 3rd hang squat clean in 4th round. Left arm went a little wide and the weight got away from me. Liked working with dumbbells for a change. Good dynamic work.

  15. Robert S. says:

    Congrats Russell and Katherine!!!


    the 53# kb were pretty tough. Made it through the first attempt with them unbroken, but was pretty well spent after that and failed on the second clean in the last round.

  16. dunnbball says:


    Failed after doing my first push press with 40lbs.

  17. Hudson Slater says:

    Congrats on baby Berger Russel and Katherine

  18. klowe says:

    Bear Complex
    Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round:
    -Power Clean
    -Front Squat
    -Push Press
    -Back Squat
    -Push Press

    135, 145, 155, 165, 175

    *first time with this Wod. This is a good one! VERY, VERY MENTAL!

    Been having some great work outs with Jake lately. I’m continually amazed that he’s only been doing CF for about a year or so. Dude is already a beast and if he keeps up the insane times and numbers…..watch out!!!

  19. Emily D. says:

    Rest day so I went and got a massage and worked the knots out that Babs and the tug o war had created πŸ™‚

    Any news on a name for the new Berger crumb snatcher?

  20. Katie says:


    In hindsight I should have at least attempted 40, although I think I would have failed on the Push Presses and probably the cleans too. Overall good workout, and for a mostly strength WOD I liked how it raised my heart rate too.

  21. Daniel says:

    Congratulations Russell and Kat! Can’t wait to see the baby.

  22. Jake Naumcheff says:

    I did the bear complex with Kevin today.


    Great Workout!!! Just watch out for the weight coming down on your back. It’s been fun getting some workouts in with Kevin, I always know I’m gonna have to push myself harder when he’s there. Kevin, the real person to look out for is gonna be the new Berger baby, it’s all over now!

    Congrats Russell and Katherine!!!