Friday, 7/6/12

In honor of FRIDAY. Maybe you’ll find this funny… maybe you’ll find it annoying…

Amber’s team looks on while she crafts the makings of a great box jump: solid balanced landing, knees in line with toes, back in neutral, and chest up. It’s simple but VERY important!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders as needed 5 minutes.

DYNAMIC WARM-UP: Run through the Neutral Grip Kipping Muscle-up Drills.

SKILL WORK: 10 minutes of additional muscle-up practice.


Previous times we’ve done Cindy.


AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

*list YOUR previous best Cindy score on the board BEFORE you begin the workout.


If some things are frustrating in CrossFit, don’t worry.  You’re not the only who’s frustrated!  And believe us, PROGRESS is inevitable as long as you SHOW UP.  That said, here are some thoughts from a member who was working towards “better pull-ups” during the CFCC BCCC as one of his performance-related goals.  His exchange with one of our counselors was JUST great and I had to share it with you. ENJOY!

The pullups?…Oh yeah….the pullups!  Right.
Here’s what happened to the pullups … (see, what happens when you ask all of these questions, you get truth that sounds like excuse — not my fault) … in their serial steps:
1. I did two weeks of the get diesel plan on the pull up bar. 
2. Things were cool and I felt good about myself. 
3. Then I learned to kip. 
4. Which was cooler — by a good amount. 
5. Then I practiced doing metcons like a normal crossfitman (meaning without those silly bands). 
6. I felt gooder about myself. 
7. Which was cool. 
8. Then I got sick and seemed to be representing every person in Philadelphia that needed a lawyer for about two weeks (the kid was bizzay!).
9. I felt good about myself, but was slinging snot out of my head like whoa and was trapped behind my desk with no reprieve!
10. I decided to Murph it up.  RX.
11. I did it in 48:00.  Which was cool.  But I could have done it faster.
12. I left Murph with less hand than I had when I got there.
13. Now my hands bleed when I pick up heavy things — e.g. my own body weight.
14. I bitch about it a good deal.
15. I still feel good about myself.
16.  Which is cool.
So…depending on how you look at it, the pull up thing worked.  I kip decently.  And look like I’ve actually been doing this crossfit thing. 
17. I finally feel like I belong.
18. Which is the coolest.
2 Responses to “Friday, 7/6/12”
  1. Amanda says:

    I enjoyed the running after squats and allllll the NPH

  2. Jan says:

    RAWR! I’m so pumped up. The last time we did this was my first week at CFCC.

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