Wednesday 01222014

Announcements

Pre-orders for the new CFP Team T-shirts and Tanks go out 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 

6 Spots Left

Look of determination
Look of determination

Fitness

A.  15 – 20 Minutes of Pull-up Progressions

B.  AFAP

30 x Cal Row

20 x Burpees 

20 x Russian Swings 

20 x Cal Row 

20 x Burpees 

20 x Russian Swings 

10 x Cal Row 

20 x Burpees 

20 x Russian Swings

Performance 

A.  Option 1:  15 – 20 Minutes of Pull-up Progressions 

A.  Option 2:  Every 75 Secs for 6 Sets 

7 x TNG Deadlifts @ Moderate load (Practice cycling) 

10 x HR Push-ups 

B.  AFAP 

30 x Pull-ups 

20 x Burpees 

25 x American Swings @ 1.5p/1p 

20 x Pull-ups 

20 x Burpees 

25 x American Swings 

10 x Pull-ups 

20 x Burpees 

25 x American Swings 

Sport 

A.  Every 75 Secs for 6 Sets 

7 x TNG Deadlifts @ Moderate load (Practice cycling) 

10 x HR Push-ups 

B.  AFAP 

15 x Muscle-ups 

20 x Burpees 

8 x Cal AB 

10 x Muscle-ups 

20 x Burpees 

8 x Cal AB 

5 x Muscle-ups 

20 x Burpees 

8 x Cal AB 

-Post results under comments 

18 Responses
  1. Crysta P

    Fitness:
    A. Pull-up Progressions – very helpful coaching from Michael! there just might be hope for me and pull ups!
    B. 13:10 (swings w orange kb) focused on staying on my heels during the swings and they felt better

  2. Carrie

    A. Pull up progression. Liked the work on a specific movement.
    B. Performance. 13:47. Wowsers. Thin green band. 1 pood KB. Sore hands. Worried I wasn’t going to make the 20 min time cap. What was I thinking?

  3. Jason

    A. Pull up progression, was good to work on this skill

    B. Performance, 12:55, Thin green band, 1 pood…. got nice blood blisters on both hands, but the workout felt good.

  4. Lindsey Grace

    A. Pull up progression was great! Did pull-ups with the red band for the first time! Feels good to finally get the hang of it! Thanks Matt!
    B. Fitness 13:31 1.5pd

    Good to be back!

  5. Andy

    Performance
    A. Did the Deadlift / HR Push-up sets. Went with 135# on the DL. HR Push-up were tough for me the last couple sets, but I’m not very efficient at Push-ups to begin with.
    B. 14:59 – Need to keep working on efficiency and strength in the Pull-ups (mostly strength for me). I’m still not very fast at burpees and I wear out pretty quickly. The American Swings weren’t too bad. I did them at 1 pood and broke them up into 13 and 12 the first two times through. Had to do all 25 consecutive on the last set to stay under the cap.

  6. Nicole Chovan

    Sport
    A. Done at 175. I would say it was slightly heavier than “moderate”. HR pushups were tougher than I remember. Push-ups are so tough for me! Trying not to worm them.
    B. DNF. Got through 4 of 8 cals on the 2nd set. This workout was a tough one for me. I tried to work on the MU and doing a lot of them at a time. Did a few sets of 2 but mostly singles. Very much a mental workout. First set of 15 MU took me about 5:30-I thought about switching to work on my butterfly pullups but decided to keep trying to cycle through them and minimize rest, but get enough that I’m not missing reps. Burpees were okay, AB, sucked. I hope I grow to like it one day. I knew that would be the worst part of the workout for me . I’d like to try this one again at some point, hopefully be able to chunk together muscle ups!

  7. JennF

    Performance
    A. 135×1 , then increased to 140×5 DL. Push ups were tough on the last 2 sets, Right arm weakness…
    B. 14:53 banded pullups. Whined to myself about my grip the whole time. KBs felt good tonight… and I HATE Kbs!

  8. Staci Vinz

    Sport:
    A. DL @ 185. Probably could of gone heavier as they weren’t that taxing on me. HRPU on the other hand, I could of done without. Felt good for the first few rounds and then it went downhill quickly.
    B. 14:31
    **substituted as follows for each set of MU:
    15 (5 MU, 10 CTB)
    10 (3 MU, 7 CTB)
    5 (2 MU, 3 CTB)
    All other rep schemes and movements were followed.
    This was a good one. I really focused on my MU tonight, and really thrusting my hips high and through, and they felt really good and no “chicken wings”. I even strung 3 together tonight for the first time!!!

  9. Keith

    Fitness
    A: Started to get the hang of kips. Did a couple unassisted. Worked pretty well with a blue band.
    B: 10:37. Felt a nice rush of energy on the last set of burpees – rattled off 10 pretty quick, then had to slow back down again.

  10. Cady

    Great WOD tonight. The pull up progressions were really helpful. I almost completed an unassisted pull up, super excited about that. Finished part B in 14:45.

  11. Cory L

    A. Liked the progression work a lot. I see MU progressions are tomorrow. So bummed I won’t be able to make those. Hopefully they’ll make their way into a MWF 6:30 class sometime, too. 🙂
    B. 10:37. I didn’t think my hands could take any more bar work, but regret set in as soon as I saw others doing performance. Next time it will be different!

  12. Cally

    A. Sport – worked on hand position on the push-ups , Thanks Shawn!
    B. Performance – 14:35, this was a fun workout. Felt good, stamina seems to be back. Now gotta work on aerobic capacity.

  13. Sara J

    A. DLs at 155… good wt I thought for this.
    push ups need some work. ..

    B. 12:02
    C2B with red band. 20-15-10
    burpees were tough tonight
    swings felt decent

  14. Steve Vinz

    Performance
    A. DL@185, with hand release PU’s. The PU’s were the toughest.
    B. 17:?? something….now that was a workout!!!!

    Really like the programming….tough, but fun! Hands and shoulders are sore this morning.

  15. Josh

    Performance
    A.) Deadlifts @ 135 with only a 2” lift on each side, which is a big improvement for me. HRPU’s in sets of 10 with that much rest was surprisingly not too hard.
    B.) 11:06 – I’m loving this programming lately. Multiple movements in an AFAP or AMRAP style that pushes you mentally as much as physically.

  16. Jessi Andersen

    A. This was very helpful. I’m getting my hips higher with bar taps, and I was able to do a few with just the green band. Thanks Juli!
    B. 14:08 I need to get faster at burpees. Did swings at 1 pd…wish I would’ve done 1.5pd.

  17. Mark Michalski

    A. Worked pull-up progressions. If my shoulder didn’t hurt I think I could get 3-4 kipping. I liked the progression though!

    B. AFAP – finished in 13:05
    40 x Cal Row
    20 x Burpees
    20 x Russian Swings @ 2 pood

    30 x Cal Row
    20 x Burpees
    20 x Russian Swings @ 2 pood

    20 x Cal Row
    20 x Burpees
    20 x Russian Swings @ 2 pood