Events for December 2022

November 26, 2012
December 3, 2012
CFDC SUPPLEMENTAL WORK, 3RD DOSE 
WORKOUT 1 

Warm-Up:
3 x 10 pause Squats (2sec pause at the bottom of the squat), 10 Alt-T Push-ups, 5 hanging Scap retractions, and 10-20 second Hollow Hold

WOD 1:
6 Rounds, on the minute, of 1 wall walker with 5 second hold at top

WOD 2:
5 rounds for time of
– 9 Burpees
– 6 Hang Power Cleans (105/65), and
– 3 Thrusters (105/65)

Finisher: 
30 Hollow Rocks in as few sets as possible
(rest as much as needed between attempts)

WORKOUT 2 

Warm-Up:
Jump rope 5 minutes (single skips only);
10 minutes to Roll out hips, glutes and low back and stretch the ankles and wrists;

WOD 1:
Row 2 K for time

WOD 2: 
12 Rounds, alternating 30sec ON / 30sec OFF/Rest, of Double Unders (this includes any variation of single-skip & double-under that you can manage)

SUB: if you don’t have any double unders (beyond 1 at a time), then work through the following substitute:

– 1 minute of single skips, starting off with a slower-than-normal pace, and then increasing to a slightly faster-than-normal pace every 10 seconds; continue alternating between the two speeds every ten seconds until time is up;
– Rest 1min and stretch out your calves on the wall;
– 3 minute of Double Under Practice – preferably a few single skips followed by a DU attempt, and then back to single skips if possible. Work on cutting down the number of single skips needed between DU attempts;
– Rest 1min and stretch out your calves on the wall;
– 1 minute of single skips, starting off with a slower-than-normal pace, and then increasing to a slightly faster-than-normal pace every 10 seconds; continue alternating between the two speeds every ten seconds until time is up; 

Finisher:
Row 1 K for time; then,
50 easy strokes to cool down (done immediately after the row; focus on long, fluid pulls coupled with controlled breathing).

WORKOUT 3 

Warm-Up:
3 x 20 Spider Lunges, 10 PVC Dislocates, and 2 Negative Push-Ups* + 2 regular Push-Ups
* count to 5 while slowly lowering down to the ground and then press back up as normal; concentrate on keeping the shoulders pulled down away from the ears with the elbows in towards the body

WOD 1:
6 x 3 Strict Press; then,
1 x AMRAP Push Press using weight equal to the last set of strict press, regardless of whether you completed all 3 reps – if you weren’t able to get a single rep, then drop down to the previous weight.
(rest approximately 2min between sets, including between the last strict press and AMRAP PP set)

WOD 2:
8 minute AMRAP of
– 8 KB Swings
– 16 Ab-Mat Sit-ups, and
– 8 Box Jump (step down only)

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0 Comments

  1. Katie says:

    Workout 1 went okay last night. I’m still struggling with wall walkers. Used 40# for the cleans and thrusters…the thrusters nearly killed me. I have a tough time with my wrists and the transition between the front squat position and press position. The transitions between burpees and cleans were also tricky, trying to rest only a few seconds so I wouldn’t fail on the cleans, but not resting too much. I finished in about 9:45.

    The hollow rocks weren’t the greatest; I pulled one knee in after the first 10 to make sure I wasn’t getting the “double thump.”

    On a related note, I went in for a flu shot this morning and my blood pressure is 100/60. It wasn’t high last year, something around 110/80, but the nurse was impressed and said it must be because I exercise. Yay health!

  2. Steph says:

    Congrats Katie on your new blood pressure!

    Also, I know you’re waiting to get wrist wraps, but tape works surprisingly well. I’d recommend giving tape before your wrist wraps arrive.

    I went in briefly on Tuesday and did the wall walkers with Katie. It was fun to have a partner. I’m sorry for bailing on you on the metcon though, Katie!

  3. Katie says:

    Workout 2 tonight… 9:38 on 2k. Bad jump rope night . 4:38 on 1k…I tried to really push it on the speed, but in doing that I think my efficiency significantly decreased. The 50 slow pulls, in contrast, felt very efficient.

  4. Andraea says:

    Katie and I got workout 3 in last night! Thanks Katie for working out with me and your motivation! It was rough after over a week of not working out due to a hellish work schedule. Strict press went well, made it 75lbs for 3 reps which is the most I’ve done so at least I haven’t gotten worse.

    Great metcon! I was going to drop to 16kg KB until Katie pushed me to go with 20kg and I’m glad I did! I needed that kick in the ass and not let myself justify with excuses to go lighter.

  5. Katie says:

    Workout 3…attempted 50# on my last set of strict presses, the first went okay, the second was horrible but got the weight up, and the third failed. I got about 7 push presses and 3 accidental push jerks with 50#, for some reason my body was naturally doing the jerk. Oops!

    Used 12 kg on the swings, finished 4 rounds and a couple swings. Did step-ups due to bitchy hip and knee.