-Survival of the Fittest Rochester will be happening this Saturday from 9 am – 5-6 pm, there will be no classes that day. Please join in to either compete as an Rx’d or scaled individual or volunteer for this great event! Click here for more info!
–RKC (Russian Kettlebell) instructor Cory Felderman will be running all Monday evening group sessions through a fun warm-up and kettlebell skill session. Take advantage of this opportunity to learn the finer points of TGU and Russian swings.
A. TGU Ladder NFT:
5-4-3-2-1 (R/L)
10 x Swings between each set of TGU
B. 21-15-9 AFAP:
GI Janes
Goblet Squats 2 pood/1.5 pood
5 min rest…
5 min AMRAP
Double unders
On the minute every minute 5 x burpees
C. Banded good mornings x 100
-Post results under comments
11:30 1.5 pood
63 DU
Great workout! It was harder than I thought it would be but I liked it.
First of all . . . I love the picture.
WOD: 8:25 @1.5 pood / 76 double unders
I may regret this, but I think I liked the GI Janes
I appreciate the kettle bell work — it’s helping me with my technique.
The workout was definitely harder than I expected — I think I was just a little tired today so that probably was the it. 9:49 .75 pood
Steve did it in 10:24 1.5 pood – TGU instruction was very helpful. Good workout. Back feeling better once warmed up, didn’t bother my back.
A. 18 lb KB. Great lesson – so helpful.
B. 8:45: 35lb KB
C. 100 banded good mornings – red band
10 lb TGU – working on technique with some mobile shoulders – good stuff Cory!
WOD: 7:26 with 18# goblet squat and jumping pullup – goal was to keep moving and I did – no rest
100 red banded good mornings
Good stuff!
15lb TGU, which may have been too much because I didn’t get through the whole ladder, but it was fun! Oh the burning.
WOD: 7:50 – I was surprised how fatigued I already felt when I got to the first set of squats. Jumping pullups and 15lb kettle bell
100 banded good mornings – these I don’t understand (sorry Jeremy for giving you a hard time!) I understand the purpose of them, but I only feel them pulling on my neck/traps.
6:48 Rx, great KB work tonight, def need it.
8:52 with jumping pull ups.
Kess got 8:02 w/jumping pull ups.
8:48 WOD with jumping pullups
KB workout was great needed the work on the TGU
8:02. Dropping down from the bar after the chin-ups was a set back for my knee recovery.
Did outlaw today, but since matt wants comments Ill put that I did that here!
10:11? Time on board, wish for more room around the bars to go from chin-ups to bur-pees. All in all great workout!
6:52 (subbed burpees for GI Janes). Glad to finally get clearance to get back at it.
Why does all the fun stuff happen in the evenings??
(ok done whining)
Great KB instruction. The KBs were also an unexpected rigorous workout.
8:53rx on the WOD
7:45 – scaled – Loved the workout. The kettle bell work was good – some really good tips. I was feeling exhausted but that has nothing to do with the workouts 🙂
6:55
Good workout.
TGU’s suck! So they must be great for you.
Great workout last night. Really impressed with all of the CFP athletes ability to pick up a fairly complex movement with minimal coaching. Keep up the good work!