December 29, 2010
January 3, 2011
Bring on the New Year!

To help usher out the old year, CFDC took things nice and easy Thursday night…at least for a little while.

After a fairly straight-forward 5 minutes of jump-rope on the court, class moved back into the studio for some gymnastics work: strict pull-ups, rope climbs, and the ever frustrating muscle-ups.

Everyone was then allowed to burn off any frustration with a heavy met-con:
3 x 1 min rowing, 1 min box jumps, 1 min heavy thrusters

(w/ 1min rest in between each)

Have fun tonight and stay safe! Class will be at its regular time on Sunday, so come ready to celebrate the New Year CFDC style!



  1. SBV says:

    Muscle-up practice was very frustrating. I struggled with maintaining the false-grip and shooting the head through aggressively on the transition. I finally got one at the end of the session, and decided to end on a high note. I think I’ll try taping my wrists next time to see if that helps with maintaining the false-grip and protecting my wrists from getting beaten up.

    The conditioning work was brutal. The minute rest is a mixed blessing because it allows you to push even harder, whereas the overall pace would be much slower without the breaks. I was very happy with scores on the rower. I’ve been dedicating Wednesday afternoons to rowing, and I think it’s paying off. I hit 25/23/22 for calories. I compared those totals to the last time we did Fight Gone Bad (the score sheet is still hanging on my refrigerator) where I only hit 12/10/10. Granted, the row on FGB was done in the middle of other exercises, but, to me, it was huge improvement.

    I used a 24 inch box for box jumps and 95# for thrusters. One interesting thing to note is that my thrusters became easier on the last two rounds. I attribute that to my hips/ankles loosening up and allowing me to drive the bar up straighter. My total score for row/box jump/thruster was 70/65/45 for a 180. Box jump totals should be higher for me, but that’s nitpicking.

    Have a safe New Year’s Eve. I’m predicting something “special” in class on Sunday to kick off 2011. Fran? Helen? Murph? 1 RM deadlift? Something along those lines.