January 18, 2012
January 20, 2012

Originally, this was a much longer post, including a 6 paragraph write-up on the Turkish Get-Up. And then, with-in a mere blink of an eye, Blogger did away with my post, never to be recovered. I tried to re-write it, but I couldn’t quite recover, and so went with a shorter, less informative post. Fear not – Blogger won’t keep me down for long – I know for a fact that TGU’s will make another appearance in the not-so distant future, and I will be back with posting vengeance.

So, anyway, apparently there were some Turkish Get-Ups in the workout on Tuesday

4 x 3/3 Turkish Get-Ups 

 The reason for the TGU’s, as well as the movements selected for the met-con, were to concentrate on some core control, especially after all the heavy work spread across Sunday and Monday, and with 1RM snatches on the program for Wednesday.

The TGU is a great core conditioner, and unlike a lot of things we do in CF, this movement generally isn’t done for speed. However, it is still a complex movement, consisting of a very particular sequencing of movements. It can take some getting used to, but because it’s a slower movement, you can mentally check-off each step as you go through the movement (wow, wouldn’t a nice breakdown and explanation of each part of the TGU be really useful right here?!?)

Now, speaking of some controlled core work, oddly enough some was planned into the met-con as well. 

Partner Met-Con: 
4 Rounds of L-Hang & Mummy Crawls 

The workout was set up such that one partner held and L-Hang for the duration of time it took the second partner to complete a half-court and back mummy crawl. You continued in this fashion until each partner had completed 4 rounds. The L-Hangs were done from the pull-up bars, with scaling options that included pulling both knees into the tuck position, or tucking one knee and letting the other leg hang straight down. A new set of parallettes were also available for some L-Sits.

There were also a few “motivational” extras: each time a partner in the L-hang brought their knees in, both partners did 2 burpees at the switch (same for a partner doing a knee tuck if the let one leg drop down); each time the partner doing the L-hang or knee tuck came off the bar completely, both partners did 4 burpees at the switch. These extras were compounding – so if P1 pulled their knees in from the L-Hang, and then also came off the bar, that was 6 burpees per partner done as they switched exercises.

A little something different. Be sure to keep a wary eye peeled for a TGU-revenge post in the near future, but until then, rest up and get ready for a return to mayhem on Thursday.



  1. Julia says:

    Someone once pointed out that I have a pretty unfair advantage when it comes to stuff like L-hangs: short legs.

    The sad truth. Makes jeans shopping very challenging. Means that “tall socks” look like they’re about to swallow my legs whole. But hey. You work with what you’ve got, right?

    Katie, thanks for being my partner! And especially for being such a good sport about the burpees. 🙂

  2. Erica says:

    That sounds unbelievably frustrating Chris, sorry about that and thanks for posting anyway.

    I thought I was doing well on the TGUs (used 20#s) until it was pointed out that that I was more like flopping down than gingerly going hand-forearm and vice versa. Note to work on, which it sounds like there will be plenty of opportunity for in the near future.

    Partnered with Amelia on the met-con and managed to get through burpee-free (way to go Meels!) I thought doing the crocodile walk first was good “strategery” but was dead wrong. But was happy that I didn’t drop knees, and made all of the walks with no mid-court rest.

    Unrelatedly, just signed up for half ironman in DC Aug 5 and will be looking for training buddies. I really do not want to have to cut back on CF classes as a result of this, and will work hard to do so.

  3. Amelia says:

    Hadn’t done TGU’s in a while. Used 20#s

    And as Erica said, we partnered on the metcon and managed to get through unbroken with some small rests between sets. Felt pretty good.

  4. Katie says:

    This was my first time with TGUs, and they’re pretty cool! I did 2 sets with a 10# DB and 2 sets with a 12.5#…next time I might start at 12.5# and try for one set with 15#. Sara did a good job teaching me, and I think I’m getting them down okay…the toughest part is keeping my balance while looking up.

    The metcon….ah, mummy crawls. The new bane of my existence. They are by far the hardest exercise for me to do right now, because there’s just no scaling them (except distance, of course). Chris and Tom let me scale to only doing half-court, but even that was TOUGH. The one consolation is that I recall a few months ago when I struggled through bear crawls, and last night during the warm-up I managed to do a full-court bear crawl unbroken without much trouble — so maybe there is hope that one day I will be able to do mummy crawls too! I scaled with holding one knee up instead of L-sits, and that was fairly easy because Julia blazed through her mummy crawls, thank goodness!

    Julia, thanks for being such a trooper through those long L-sits while I inched along. Honestly, I think it took me about 2 minutes to do the mummy crawl. The burpee penalties were nothing considering how long you were doing it, thanks for holding on while I struggled through!

  5. Andraea says:

    Oh my god the mummy crawls were the worst for me last night. I thought on the last round I was going to face plant into the floor as my arms were giving out. Thanks Sara for dealing with my slow ass and holding the L-hangs.

    TKUs are always good to do and I used 20# but I think I will try for 25# the next time.

  6. Kenna says:

    Ugh, stupid technology! I’ll be watching for the TGU post. I actually really really like TGUs! Challenging, but so satisfying for some reason! I started with a 15# weight and worked up to 20# on my last set.

    Ok… so… the metcon… I’m pretty sure it integrated all of my major weaknesses (core, upper body, even hand/wrist strength). The mummy crawl is literally something from my nightmares (I mean literally). I was REALLY struggling. (Thanks for partnering with me, Jen! We were quite a pair, but you did great!) I guess the positive is that it really demonstrated things that I need to work on.

    So cool about the half-Iron Man, Erica!

  7. Sara says:

    I really like TGUs. I had some pretty good sets and pushed myself a bit. I went 35lbs-40lbs-45lbs-45lbs. 45lbs was a PR on TGUs.

    As Andraea said I teamed up with her on the met-con. She did great not causing us any burpees even on the last round when I was going slow on the mummy crawl. She also graciously accepted the burpees I ended up dealing out to us. Thanks for being a great partner.

  8. edgy reggie says:

    I thought I would post a comment before Coach declares how no one with a Y-chromosome hasn’t commented on the current blog. 🙂

    @Coach Salty: Nice reference to Bob Marley on the blog title. 🙂

    I love Turkish get-ups. My sets were 35#, 45#, 50#, and 50#. For the last set, I attempted the 1.5 pood (24 kg) kettlebell, but I backed down to the 50# dumbbell (which is a new PR for me regardless). Next time, I will conquer the 24 kg kettlebell.

    I partnered with Greg on the met-con. I warned him beforehand on my…ummm, slowness with the mummy crawls. But he chose me anyway. 🙂 Nevertheless, I have to give him “mad props” on being a good sport about it. Those mummy crawls were tough (my shoulders were already pre-exhausted from the heavy Turkish get-ups). We finished in a little over twelve minutes (if I recall correctly) and did fourteen total burpees.

    @Julia: As long as your butt looks good in those jeans, who cares? 🙂

  9. SBV says:

    Just thought I’d post the events for this weekend’s SuperFit Games so folks could see some examples of competition-style workouts. I know that many CFDC members are preparing to take part in their first competition in the upcoming “Throwdown.”


  10. Sara says:

    SBV- I saw the workouts last night. What are your thoughts on them?

  11. Ben says:

    I partnered with Steph on the metcon and we had to substitute mummy walks with plate pushes. My quads were on fire by the last round. No burpees required – Thanks Steph for being an awesome teammate!

    Good luck in the Superfit Competition SBV! Looks like some challenging WODs.

  12. SBV says:

    Sara: I think they’re very fair. A lot of basic barbell movements — nothing overly technical or skill-based. I’ll run into some trouble with the muscle-ups (since they’re after power cleans, ring pull-ups, and clean & jerks) as well as power snatches at 115#. Muscle-ups are difficult enough on their own, let alone after a bunch of other movements. And 115# is just plain heavy on power snatch. Otherwise, I’m happy with the draw.

  13. Dian says:

    Good luck at the SuperFit Games Sebastian and Tom. Will you be there Sara?

    I haven’t signed up for the CFDC/CFDupont Throwdown. I am now admitting publicly that I’m very intimidated by it all. Happy to help out at the event changing weights, fetching water, mopping up sweat, etc.

    See everyone tonight.