affiliate

Second day in a row of a ballbusting workout, and you all showed up and crushed it!  Mike and Byron had a showdown in the morning, finishing the workout within 6 seconds of each other, with Mike at 34:33 and Byron right behind him at 34:39.  It was awesome to see them motivating each other all the way through 30+ minutes of rep after rep.
With a busy gym full of 8 athletes (10 including Chris and myself coaching and helping), Craig brought in the only sub-30-minute time at 29:18.  I’m learning alot from Chris on how to set a pace and hold yourself to it in these marathon workouts.
Tomorrow we will scale back on the workout time, but obviously not intensity.  Everyone eat well and come back refreshed!
06202012
As many rounds as possible in 10 minutes:
20 Turkish Getups, 18-lb kettlebell
Run 200M

Hadn’t done the Filthy Fifty in a while, and it sure brought memories back.  10 movements, each of them punishing in their own way.  Do 50 of them?  50 combined, right?  50 of each of them?
Colleen, Mike, Andy, Alex, Kenny, Craig, Heather.  These people have no “quit” in them, that is for sure.
Craig set the bar for next time at 26:32.  Don’t worry, next time won’t be for a while…

 
 
 
Barbara
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Hope everyone had a nice relaxing Father’s Day and weekend overall.  Let’s get back to work!
The Filthy Fifty
For time:
50 box jumps, 24-in box
50 jumping pullups
50 KB swings, 1 pood
50 walking lunges
50 knees to elbows
50 push presses, 45 lbs
50 back extensions
50 wallball shots, 20 lb ball
50 burpees
50 double-unders

Breakthroughs that happen in class are so awesome to experience, and in the past couple days we have seen some big ones.  Yesterday, Mike and Andy came through for themselves in stringing together multiple Double-Unders, saving valuable lung capacity and vastly increasing their chance of a good WOD time.  Today Andy came through with a second breakthrough in two days on the Clean, a technical Olympic lift that takes a lot of practice and even more trust in your legs’ ability to stand back up from the bottom of a heavy squat.  Kenny joined him in this breakthrough today, and helped Andy see the potential of the full squat in doing heavy cleans.
Andy was fiendishly motivated after understanding the Clean, and took on “Grace” by himself – 30 Clean and Jerks at 135 lbs for time.  His measure of performance… and it is definitely going up on the CFKI Record Board this way… was that he completed the workout in “one and a half rap songs”.
Nicole
As many rounds as possible in 20 mins:
Run 400M
Pullups for max reps
Score is total rounds and total pullups completed

Today was a longer workout than most we’ve had recently, a 5-rounder that challenged everyone in different ways – the coordination and rhythm of Double-Unders, the abdominal strength and endurance of Knees to Elbows, and the balance and mental fortitude of walking with weight overhead.  A few people came out of the workout with a little bit more of a feel for the Double-Under technique, with Mike and Andy each stringing together personal records of consecutive jumps.
In the end, Craig pulled out the daily win with a time of 15:32, capitalizing on his near-perfect form on the Double-Unders and sheer tenacity to get one more rep on the bar.  Amazing job today, Craig!
Tomorrow we take a break from the grinder and go heavy again, this time we’ll practice the Clean and Jerk and then build up to a one-rep max.
06152012
Clean and Jerk, 1-1-1-1-1-1-1 reps

Diane was staring you all down as you walked in the door this evening, with heavy deadlifts and handstand pushups – at least one of those has to be in everyone’s favorite (or least favorite) top 5.  Everyone put out big time though, and Kenny tackled Diane as Rx’d in 10:32, a new box record!
06142012
5 Rounds for time:
20 Double-unders
15 Knees to Elbows
10 walking lengths of the gym with a 45-lb plate overhead

Thanks for the flexibility today with just the one early class.  Andy and Kenny took on the challenge of the 800M x 3 and both kept up awesome pace for all three splits, with Kenny taking home the daily trophy at 12:50 (which included 4 mins of prescribed rest).  It takes motivation to get out of bed that early to run long distances very fast!
Diane
21-15-9 reps for time:
Deadlifts, 225 lbs
Handstand Pushups

We had our biggest crowd in the gym tonight, with seven people working out at once, and most doing a workout (Jackie) that involved the use of our one rowing machine.  Just walking around and seeing people motivating each other as they each worked on different things before and after the WOD made me feel really proud of the community that is forming at CFKI.  I love working out and hanging out with you all!
After the workout, Kenny and Chris delivered on an idea that got cooked up last week to build a wall-mounted rig for rope climbs and ring work.  Then, perhaps inspired by the promise of high rings, Kenny got his first muscle-up, using the rings hanging from the high bar on the pullup rig!  Awesome work, and something that will have to be recreated with a video camera rolling next time!
Reminder – tomorrow’s only class will take place at 6am.  If you can’t come in for class, try this workout out around home – just measure out 800M on a route mapping website like USA Track and Field’s “Running Routes” http://www.usatf.org/routes/map/
06122012
3 Rounds for time:
Run 800M
Rest 2 minutes