Workout of the Day, 3.24.13

INTRO to OLY with Jim, at 9am and 12pm.

HYBRID/ADVANCED OLY, with Jim, at 10-12pm, and 2-4pm.

STRONGMAN, with Tim, at 11am.

SQUATTING ONLY, with Cassie and Record, at 11am.

CROGA, with Tim, at 12pm.

THE BENCHMARK, with Cassie and Record, at 1pm.

Below, Jens and Jan, gutting it through the double unders of Workout 13.3 – these two put in a LOT of work in a very short amount of time on Saturday and were a great start to what was an excellent Open WOD session.  So many of you went beyond what you thought you could do even though you were DREADING it all week.  That, is definitely the Spirit of the Open.  Only 2 more weeks, friends!


Yesterday, in Squatting Class, some really awesome things happened:

Below, is Miguel, overhead squatting 190lbs. for 2 reps. I know the second one is a bit shallow, but his first one is 100% LEGIT AND, this is a personal best up from his previous best of 165lbs. for 2. Yup, you read that right. The reason Miguel is coming to Squatting Class aaaaallll the time, is because he wants to Overhead Squat his bodyweight for 15 reps.  He is VERY close to being able to do this, and I can’t wait to see the result of all his hard work!

Below, Steph Grunberg PRs her Overhead Squat at 98lbs. for 3 reps. Her previous best for a single was 1 rep at 93lbs. I know the video gets cut off, but you can see on her first rep that 98lbs. looks GREAT, by the third rep, Steph had to grit her teeth a little bit and fight to keep hold of the bar.  I really wish I had it on film because it was DEFINITELY the bravest I think I’ve ever seen her in the gym!  Keep up the great work, Steph!

Dear, CFCC. Meet Caroline! Shown below PRing her Back Squat triple at 173lbs. Her previous PR for one rep is 183lbs. and she made all of her sets today look VERY easy. Although she is very new to our crazy little basement home, Caroline has such a great attitude, and a whole heap of potential. She’s definitely one to watch and can often be found in the corner of a Squatting Session saying things like, “I don’t know, I just really like Squatting.” :)


THE BENCHMARK, with Cassie and Record, at 1pm.

MOVEMENT PREP: The whole class will be complete a 400m Run to start.

SKILL WORK: The Rope Climb – check out the video below!


Interested in the story behind today’s HERO WOD?  Go here.


Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Record the number of handstand push-ups completed for each round.  Coming off the wall at any time counts as a maxed out set.

If you don’t “have” handstand push-ups, you may use regular push-ups but, you can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground your set has been completed.


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