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 – Performance
A. Take 15 Minutes to work on Muscle-up Progressions
B. 5 Sets
500M Row (1 Second faster from previous week)
3 Min Rest
Sport
A. 8 Sets
500M Row (1 Second faster from previous week)
3 Min Rest
-Post results under comments
Muscle Up Practice…. Good to take time and work on movements like this……
Rowing
1:52, 1:54, 1:54, 1:53……. Didn’t have time for my last set…. Had to get going to make work on time
Each row I started down around 1:46 for the first 300 M and then 300-400 is what got to me…
Stay focused on maintaining your pull and pace. AND don’t burn yourself out in the first 250M….
Muscle up movements were really fun to learn this morning. I like the idea of actually attempting an advanced movement and taking the time to learn how to do it even if we aren’t anywhere near being able to complete one.
The five sets of 500m sucks always but it pays off if you’re feeling beat up/can’t straighten your legs.
2.00, 2.01, 1.58, 1.53, 1.58
Performance
A.) I love skill work like this. Ironically, I got my first ring MU last night and ended up getting a handful more this morning during the skill session.
B.) 1:41 average, which is up from 1:37 last week. I treated today more like a recovery day compared to last week where I went 100% and pushed through the pain. I think it would have been cool to have an option of using the Assault Bike instead of the rower, just to change up the scenery a bit.
Good to have some skill practice time this morning. I really had no idea how to tackle working up to Muscle-ups until this morning.
1:47, 1:48, 1:49, 1:50, 1:49 for the rows. My slowest time this week was faster than my fastest time last week. I think I’m finally figuring out the technique.
I played around with the damper setting today.
1:48/1:50/1:51/1:59(damper was at 4…no no!)/1:57/2:00/1:58/1:53
Super rough! I found that between 4.5-5 is a good setting for me to row at for this amount. Really felt the burning in the legs!
Practiced butterfly pull-ups today. I was able to string together 5 in a row! Super pumped about that! 🙂
I averaged between 203-210 per round. Really was NOT looking forward to this much rowing. However, it wasn’t as bad as I thought. I love skill sessions, even if I am a LONG way from a muscle up! 🙂
8 x 500m rows
Times varied, but consistently in 1:57-1:59 range. Tight and sore hips today.
Total rest day with stretching and a 20 minute walk. Have to fast for this stupid blood test…. Ugh.
Good practice for rowing efficiency. These muscle ups intrigue me…
2:04/2:04/2:02/2:02/1:59. I needed work on technique. Thank you Juli for all of the tips and help tonight! I agree with everyones comments on muscle up practice… Great to try something new, and to learn the progression. Fun!
A. Really appreciated the time to learn and practice muscle up progression. I think I have a new goal for 2014 🙂
B. Averaged 1:41 on the row.
A. Muscle ups are a goal for me this year. I’m not very close, but someday…
B. 2:09, 2:09, 2:10, 2:08, 2:08
Sport:
I did 6 sets with 2:30 rest; 1:56, 1:57, 1:57, 1:57, 1:57, 1:59; I also tried to play around with the damper, but pretty much kept it at 5/6 and I think my form improved as I became tired. This was super challenging and I look forward to doing it next week (at least I am telling myself that).
I also keep working on getting under the bar fast with my snatches, so I did some snatch balance, OH squats and some light weight full snatches. I think I have fully gotten rid of my short range catch 🙂
Nice job with the pull-ups Nicole – you will soon be posting that you have 10 easy 🙂