Dana
Warm-Up
Coaches choice
WOD prep
Front Squat OT2M for 8 rounds starting with the bar work up to a moderate heavy single. This is more designed to prep the wod so we are looking to go to about 75% of your 1rm. You should not struggle with any of your sets.
WOD
The Good Fight (20 minute cap)
For time:
400m run
21-15-9
Front squats(75,55)
Pull-ups
400m run
21-15-9
Front squats(75,55)
Pull-ups
400m run
*Scaling
This workout contains many reps of pull-ups and squats. Newer athletes should scale volume as needed and reduce the distance of the run to keep the intensity of the work out. If you can complete the 400m run in under 2 minutes stay with the 400m run. If you are over 2 minutes reduce the run to keep up the intensity. If you are unable to complete the 21 pull-ups in 3 sets or less consider scaling the volume. The squat is a lighter load so try and go unbroken. If unable to do it in 2 sets or less reduce the load. See rep and run options below
Option 2: As Prescribed.
Option 3:
400m run
21-15-9
Front squats(45,55)
Barbell pull-ups or ring rows
400m run
21-15-9
Front squats(45,55)
Barbell pull-ups or ring rows
200m run
Rep options:
1. 15-12-9
2.12-9-6
Run options:
1. 300m
2. 200m
Endurance and stamina:
10-9-8-7-6-5-4-3-2-1
Turkish get-ups (change arms as needed)(choose a load that will challenge you) but allow you to keep moving the bell with minimal rest.
400m run after each round of get-ups.
CFS Brief:
In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
Nice to be in with the 5:30 peeps.
Super modified wod today (thanks Frozen)!
18:39
25 weighted (8#) sit-ups
21-15-9 incline dumbbell bench press (35# each arm).
12-9-6 L-sit pull-ups from bench (not dead hang)
25 weighted (8#) sit-ups
21-15-9 incline dumbbell bench press (35# each arm).
12-9-6 L-sit chin-ups from bench (not dead hang)
25 weighted (8#) sit-ups
It was great to see you today JD – I can sympathize with what you’re going through! One of the many, many great things about CFS is that John (and all the coaches) make every WOD work for us, no matter what individual issues we have going on.
The Good Fight: 20:24
25 cal bike | 15/9/6 35# front squats and pull-ups | 25 cal bike | 15/9/6 front squats and pull-ups | 25 cal bike
John helped me scale this to work with my knee and I knew I would be in trouble with the clock if I also didn’t scale the pull-ups. This was a record number of pull-ups for me @ 60. 60! I am so excited to have hit that milestone and I didn’t get one blister 🙂 Thanks John for all the help and encouragement.
Warm Up Front Squat to 85# (in 5 rounds)
Fight the Good Fight: 25:30 Rx I definitely fought the good fight on this one! I wanted to see how far I would get going Rx and was glad that the clock ran and I was able to finish. The front squats definitely added up and tried to keep the pull ups in manageable sets. Doing math in the middle of a WOD never really works, so come up with your rep scheme beforehand and stick with it throughout the workout 🙂 This is a great workout to challenge yourself and work on technique. Thanks Frozen for the tips on how to “get tall”…I’m working on that. Nice to see JD in the house this morning!!
Great work Tracey!! That’s a lot of pull ups – you have done some great work building those up, which is not an easy thing to do.
Thanks Deb! I would have loved to do all 90 but I need to be realistic and work my way there. I am more than happy with 60.
Great job to you today – it’s athletes like you that motivate me to do the hard work and get better!
Thanks Tracey!
I thought that you were already tall Deb.
It all depends upon the angle and point of reference. Standing next to Ken Earley = Not Tall. Standing next to a 12″ box = Taller.
Yes, it’s all about context. Sadly, I think that a 12″ box has a better chance of becoming Athlete of the Month than Ken Earley does.