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
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!
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.