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Thursday 09262013

25
Sep

Thursday 09262013

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

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  

 

 

3 Responses

  1. Jim

    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)

  2. Susan Kian

    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.

  3. Cyndi

    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!