Tuesday saw class continue with upper-body work, while also helping to get people prepped for this weekends Run For Shelter 10K (are you signed up? do you want to be? You should! click the link and make the jump to the registration page – this is a brand-new local run for a great cause, and has been mentioned multiple times here on the blog, so join your fellow CFDCers for a nice easy 10k!)
This workout was based on CFHQ’s girl WOD “Nicole.” The general idea being to perform as many pull-ups as possible before heading out on a timed 800m run. As each of the three 800m was done for individual time, so you could think of this as 7 separate workouts: AMRAP pull-ups, then 800m for time, then AMRAP pull-ups, then 800m for time, etc.
Pull-ups were scaled so that everyone was getting plenty of time in on the pull-up bars. Those with only a few unassisted pull-ups were still encouraged (read “required”) to get in as many strict or attempted-strict pull-ups, before switching over to the assistance bands to complete their AMRAP set. The more time you put in collecting those 1 or 2 strict pull-ups, the faster you’ll build up your strength, and the sooner you’ll be banging out high rep sets of pull-ups.
Of course, this workout didn’t take the whole of class time, and with change left-over, a little core work was in order.
After completing 3 rounds of as many burning, cramping, nauseating reps as possible of the Cradle of Pain, everyone was released for the night. If you have any questions about the Run for Shelter 10K, please don’t hesitate to post in comments or ask Tom or Chris. Also, for those already signed up, feel free to coordinate a carpool down to the event. Coaches will do bonus burpees for all those who run in their CFDC shirts (and take photographic evidence to share on the blog!). See everyone on Thursday.