Wednesday 01152014
Announcements
We’re taking pre-orders for the new CFP Team T-shirts and Tanks through Feb 6th. You can place your order by clicking HERE
Do you need to work on those double-unders? Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!
Date: Sunday, February 16
Time: 9:30am – 11:30am
Click HERE to Register
Limited to 30
Fitness
A. EMOM – 10 Mins
Even – 5 x Power Swings
Odd – 10 x DB Push Presses
B. 14 Min AMRAP
50 x Double-unders
20 x Sit-ups
10 x American Swings
Performance
A. EMOM – 10 Mins
Even – 3 x Hang Power Clean (Moderately Heavy)
Odd – 5 x Dips or 10 CG Push-ups
B. 14 Min AMRAP
100 x Double-unders
30 x Sit-ups
15 x PC + PJ @ 95lb/65lb
75 x Double-unders
30 x Sit-ups
15 x PC + PJ @ 95lb/65lb
50 x Double-unders
30 x Sit-ups
15 x PC + PJ @ 95lb/65lb
Sport
A. EMOM – 10 Mins
Even – 5/3 x Muscle-ups
Odd – 3 x Hang Power Cleans (Heavy)
B. 14 Min AMRAP
100 x Double-unders
20 x T2B
20 x PC + PJ @ 115lb/85lb
75 x Double-unders
20 x T2B
15 x PC + PJ @ 165lb/115lb
50 x Double-unders
20 x T2B
10 x PC + PJ @ 185lb/125lb
(1 Bar)
-Post results under comments
Performance
A. Hang Power Clean @ 65lb – should have added some weight but my wrist felt tweaky warming up and I psyched myself out a little. Dips.
B. 1 + 41 – subbed tuck jumps for DU’s, PC + PJ @ 55lb. Very glad to make it through one round! I was worried about all the C&J’s after last Friday but it went reasonably well today. 🙂
Sport
A. Muscle ups were unbroken for all sets. HPC at 125-130-130-135-140. Felt great! Should have kept going up. I think I could have easily hit 150 for 3 today.
B. Got through 304 reps. (aka- 4 T2B on the last set of 20) Broke T2B into sets of 3 which was pretty manageable except for the third round. Struggled a bit with PC+PJ the second round. Not a great one for me, but works on a ton of my weaknesses which is good!
Felt weak and crummy today!
Performance
A.Done HPC 2 65# and CGPU with green bands
B.1+1, did ball slams @ 15 # (40-30-20) and PC+PJ @ 55#
Performance
A: 95#, PUs
B: 75#, jumps instead of DUs 40/30/20
Made it through 1 round + 25
Performance
A. @135#, matador dips – thanks Julie for the tip on doing dips with feet forward, much easier!
B. 1 round + 53. tuck jumps, @95# clean/jerk. Brutal. Good stuff.
Sport:
A. 3 x MU (not UB, but worked on stringing at least 2 together. Need to work on thrusting hips through also. Definitely know when I hit a good one and when I don’t. Had a lot of chicken wings today).
HPC: 145-145-145-145-145 (maybe should of increased weight, felt good and easy the first few rounds.
B. 329 reps (had 10th PC, but couldn’t lock out the PJ under the cap).
Good WOD tonight.
Dips and cleans. Easy.
WOD
85…touch and gos are uncomfortable so I just did singles. Ball slams instead of toes to bar. Dubs. These have gotten a lot worse unfortunately. For a while I thought they were getting better but I feel very uncoordinated now. Not my fave workout. Felt a little discouraged actually.
A. Performance. Matador dips -alternates between thin and wide green bands. 105# HPC. Felt really good. More form work to keep the bar closer to me
B. Fitness. 6+39. Tuck jumps. Hopefully the jump rope seminar won’t have me dread DUs anymore.
**Love the video**
A. HPC @90#. Gotta work on form. Push ups felt GREAT!
B. Got through a little over 1 round with Tuck jumps and 75# PC/PJ.. swapped sit ups for bar tap movement during one set. I have the movement, but then lose it when not actively thinking about it, or when trying to string together. Thanks for the suggestions and Matt, Jech, Juli, and Staci.
So 185 lbs HPC. Had to drop it and pick up many times as my hook grip was gone. Must work on my regular grip strength. Muscle ups….sucked. Didn’t get much going there. Practice.
Workout was 2 reps short of a full round. Did sport but wimpy, at 95 lbs. Could and should have done 115lbs. Sorry coach. Otherwise felt fairly well. Need more skill practice.
A. Red kettle and 25# DBs.
B. Fitness: 2+53 doing 20# ball slams instead of DUs, yellow kettle for American swings.
The ball slams tired me out more than I thought they would.
Performance
A. HPC 115lbs. and matador dips (the dips are getting better / easier to do).
B. 195 total reps..
Those damn DU’s!!!! O’well, I’ll just keep working on them! The miracle DU seminar can’t get here soon enough!
Performance
A. @115#, matador dips – Tried Julie tips on doing dips with feet forward quite a bit easier.
B. 220 reps, missed 1 round by 5 reps. Did tuck jumps and used 95# for PC + PJ, probably should have gone a little lighter, form was bad at the end. Hard WOD but I liked it.
A. @ 75#, matador dips with red band
B. 1 + 52. Did tuck jumps instead of double unders and c&j @ 55#. The C&J was the hardest part of it! Also, I think I gave myself some whiplash in the sit-ups. Or I slept wrong last night. Nobody knows.
Really liked the programming today.
A. Performance. Box dips and 65# HPC. Should have tried to go heavier.
B. 6 reps shy of 1 round. Did tuck jumps and C&J 55#. Hardest part was C&J. I need to string together some DU. I felt, looked and sounded like an elephant doing the tuck jumps. Motivated now to work on them more. I was slow, but felt good doing the performance.
A. Performance
HPC @ 85, 95, 105, 105, 105
Dips with red band….
B. Made it to my last PC+PJ… which is waaaay farther than I thought I would have with all those DUs in there
I could string 20-25 together and then not hit 1….. frustrating!!!
First 15 of PC+PJ @ 65, Second 15 of PC +PJ I did 10 reps at 85lbs
Sit ups gave me a butt rash!!!!!!!!!!!! Ouch!
Great WOD overall!!!!