February 20, 2013
February 23, 2013

Friday, 2/22/13 Skill: HS progression – Kick Up – Hold (emphasis on hollowing out the body) – Negatives (emphasis on “breaking the plane” so the head pushes through the arms towards wall) Workout, Part 1: 6 minute HSPU/Pull-Up Ladder (by 1 & 3 respectively) Rest 3-5 minutes Workout, Part 2: 750 M Row for time



  1. Cam says:

    6min Ladder: Got up to 5HSPU, then crashed at 13PUs. Then up to 3HSPU again.

    Row 750: 2:43

    Good Friday.

  2. Katie says:

    Cameron, that row time is amazing, congrats!! Good Friday, indeed! What do you eat for breakfast?

  3. Steph says:

    Thanks to Chris for pointing out a major flaw in my rowing technique and many thanks to Sara for working with me on the details of the leg drive. I hope I can put some of what I learned to use tonight for the rowing part of the workout!

  4. Steph says:

    Yeah, that was awesome Cameron! Damn you bodyweight guys :-p

  5. Alex C. says:

    Metcon: 5 HSPUs and 5 Pullups then got up to 2 HSPUs
    750 Row: in 2:37

    CFDC is definitely bring Sexy Fridays back!!

  6. Tom Brose says:

    We’re sexy 24/7/365

  7. Satin says:

    I was able to work upto 4 HSPUs and 9 pullups and then started again and then made it upto 3 HSPUs and 6 pullups. I was working on butterfly pullups and trying to get efficient and didn’t bother with the kipping pullups.

    Row 750 in 2:26

  8. Katie says:

    Wow, lots of impressive row times!!

    I used a medium band for the PUs and did knee-stand push-ups from the box. I think I only made it up to 3 pull-ups before failure, and stuck to 1 KSPU per round.

    My row time was 3:30…not bad, but I need to work on more leg drive to improve on that.