Workout of the Day, 4.5.13

INTRO to OLY, with Jim, 6am, with Danny, at 430pm.

HYBRID/ADVANCED OLY, with Jim, 7-9am, with Cassie, 530-730pm.

GYMNASTICS, with Danny, at 530pm and 630pm (handstand everything!)

ROWING, with Greg at 630pm.

FOUNDATIONS, with Greg at 730pm.

Below left, Joco (not his real name) and right, Mr. Hand (sort of his real name) – two of the coolest, kindest, and hard-working gentlemen we’ve got in the mix here at CFCC.  The two of them have been judging and competing with each other through out the Open and this pic was taken right before they finally completed 13.5, the last of the Open WODs for this year.  Joco apparently came back early to Philly from being away just to be able to support Joey (Mr. Hand).  These two were in my Elements class and they have (ever so gradually) developed a physical confidence, and vocabulary of movement that I can happily say is ALWAYS a privilege to see.  Beyond all that, they have learned to be teammates and hold each other to a standard.  That’s what the Open, and CrossFit, and really, CFCC is all about.  Well played, gents.



*If you are planning on repeating the open WOD this weekend, I would advise not completing this WOD but instead resting.  Advanced Team, you may come in to any session if you intend to repeat on Saturday and QUIETLY Front Squat, 6 x 3 (it’s ok if it’s a little heavy), and work on opening up your rack position mobility-wise.  If you feel the need to throw in some chest to bar skill work, feel free, but DO NOT RIP*

MOVEMENT PREP: Coach’s Choice, 10-15 minutes.

SKILL WORK: GHD Sit-ups, Toes to Bar (and consequently V-ups), and Sit-ups.

Some thoughts on the glute-ham developer sit-up from CrossFit’s Founder.


To be done in 5-minute heats. With a 20 minute cap.

For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups

Below, scores from yesterday’s workout… INFINITY FRAN.


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