As far as 2012 is concerned, no need for lending, you can keep it. We’re looking for some monumental changes in 2013, and some none too soon. Of course, while many will make empty resolutions about fitness, CFDC held true to our M.O. and kicked off the new year with kick ass workout.
After some some post-warm-up mobility work to make sure the shoulders were prepped, we prepped for the days workout: For time, complete 15 handstand push-ups, followed by three rotations of 15 burpees and 75 double unders, one more set of 15 burpees, and a final set of 15 handstand push-ups.
Scaling for movements included a repeat of our high knees plus single skips in place of the double unders, and piked push-ups/elevated feet push-ups/regular push-ups in place of the HSPU.
To close out the day’s work, we hit a quick progression of core work. This is less about giving you “six-pack abs,” and more – really, all – about strengthening the core by teaching ourselves how to dig down to maintain control over our mid-section even when exhausted.
Less than two weeks ago, we had special guest instructor, Winnie Au, stop by to run class through a little post-workout stretching (“COME WHAT MAYAN“). Everyone liked it so much, Tom asked her to stop back by after our New Year’s throw down for a follow-up session. We said it then, but we’ll say it again in case any of you missed it, but “[a]s much as we might push you in your workouts, it probably pales in comparison with where Winnie will take you in your stretching.” Frankly, there are some times where it would probably be easier, and less painful, to do a day’s worth of burpees. However, you wouldn’t realize nearly as much gain out of it.
Happy New Years everyone! Looking forward to many more workouts in 2013, including the all important, and much anticipated, Inaugural WOD to christen the new space.