CFP Boot Camp
Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm. For more details and to register follow this link. Only 4 spots left!
The 1st gym
Fitness
A. 4 Sets
5/5 x Strict KB Press
45 Sec Rest
10 x Power Swings
45 Sec Rest
10 x Hollow Rocks
45 Sec Rest
B. 4 Rounds
60 Sec Max Meter Row
30 Sec Rest
60 Sec Russian Swings
30 Sec Rest
60 Sec Sit-ups
30 Sec Rest
Performance
A. 4 Sets
3 x Strict HSPU + 6 x Kipping HSPU
10 x Pistols
20 x Hollow Rocks
B. 4 Rounds (FOR WORK)
60 Sec Max Meter Row
30 Sec Rest
60 Sec Russian Swings
30 Sec Rest
60 Sec Ball Slams
30 Sec Rest
Sport
A. 10K row
B. Mobility
-Post results under comments
A. Just did kipping HSPUs since strict hurt my shoulder too much, I still suck at pistols, hollow rocks were fine
B. rowing 1121, swings 135, slams 46 total 1302 (damper 9, 1.5 pood swings, 50lbs slams)
Exercise bike 30 minutes and mobility, especially thoracic spine mob which Shawn said will help me with my overhead stuff. I’m super tight. Not fun but after wards seemed to make a huge difference. Also icing my r ankle a bit. Need to give it a rest…..it’s screwing with all my squatting stuff…not really hurt just tweaked…one of those annoying things which is causing me to compensate and have bad form. Feels like it will be good in a day or two, will be nice to have this whole weekend off.
Susan!!!! :).
Did performance today.
A. Got 9 strict hspu today! Never had gotten one before, excited about that. Pistols ate getting better.
B. thanks for the manmakers matt. Think I lost a pound of water with today’s wod. Felt good.
Side note. Flying to Portland tomorrow, out of town for next 5 days… Will hit up a box out there to help prepping for granite games. Train hard everyone!