Wednesday
WOD:
“Friane”
21-15-9 for time of:
Deadlift (Men 225 / Women 185)
Pull Ups
Thrusters (Men 95 / Women 65)
Handstand Push Ups
Post time to comments.
Bodies in motion!
Kettlebell Workshop This Saturday!
CCF will hold a Kettlebell Skills Class this Saturday, Feb 6. Brandon will be coaching the class and introducing the applications of kettlebells along with tons of other movements and exercises. Brandon works with Jeff Martone, CFHQ Subject Matter Expert, and will be able to break the movements down for you and teach you how to be more efficient with the kettlebell and how to do more than just a Kettlebell swing. The cost for the class is $50. Please email us if you have questions.
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“True friendship isn’t about being there when it’s convenient, it’s about being there when it’s not.” ~Unknown
Good luck today everyone. There will be a lot of scaling today. Do not be so proud that you get mad when we tell you that you have to start with a lower weight or that you have to drop weight during the WOD. The goal today is to keep moving with as heavy a weight as possible. If the weight is such that you are doing single reps then you are not moving. Think of today as a test day. How hard can you push yourself? Today is going to be a lot of fun…..Trust me.
Holy S&*$%!!!!! WOW!!!! Had my 3rd DNF…Count It!!!! fell apart on the HSP’s. Have a good day…………
No way…….I don’t believe it
Yep….i busted the 20 min time limit
that was no joke this morning
OK question…..on a workout like this, is it better to do the HSPU on a box and get full range of motion, or do them with abmats and not get full ROM????
Karen The HSPU is designed to recruit balance and coordination as well as strength. If you are good at getting up on the wall but have to use the abmats i would continue to use the abmats. If you struggle with getting upside down i suggest you continue to use the box. As for the Range of motion issue, you should either way if you are on the wall or a box. There comes a point when the box is not enough challenge but you cant do a handstand. This is when you challenge yourself and work the handstand.
okey dokey, abmats it is!!!!
I DNF’ed yesterday on this. Managed to get it finished today by kipping my HSPU’s, but even then just barely (19:17). Good luck everybody!
this looks brutal… in charleston for 2 days so ill miss it. gonna try to get over to lowcountry xf to see how they get down
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15:36 Rx. Hardest wod I recall in almost 2 years. Well done, Brandon.
For those of you who haven’t gone yet, here’s my recommendation. Do round one, scaling as needed. If you don’t finish round 1 in under 7 minutes, scale it down further. Finish round 2 by 14 minutes or scale it down even more. Otherwise, there is a good chance of you DNFing on this. You should try to make this a 15 minute workout. If you hit 20:00, you DNF.
BMO that weak….I will take a 4 minute FRAN plus a 7 minute Diane and call this 11 minutes. Without even doing it beat you by 4:36. You are getting old man…
I know dude. Really stinks not having you here to put in my place every day. Seriously, if you haven’t sissied out living out west, jump on this maneater of a WOD. This thing will HURT you! Eat your Wheaties, AV. And Jimbo, if you happen to be lurking, don’t try this one at home. Give the girls a kiss for me.
BMo
This looks terrible. I unfortunately am not working out at a CF gym. not sure how the globo-ers would feel about me doing this at 24 hour fitness. I hate interrupting their 1/4 squats and bicep curls.
A brutal WOD!! i had to use 2 abmats just to get the whole WOD in…. PAIN. Great WOD though!!! More!!
15:55 one abmat. shoulders hurt.
PLEASE READ IF YOU HAVE KIDS.
I am going to be starting a kids program of 5 to 10 year olds that will be held on Saturdays after the adults are done. So it should be around 12:00 or 12:15 when we get started. The class will last roughly 30 minutes. If you are interested in signing your kid up please email me at matthew_smith.1983@yahoo.com. I am starting this Saturday after the kettle bell class but I will only be starting with 3-5 kids. When you email me I will email you back all the details and whether or not I will have room for your child in the first couple classes.