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General Fitness 12.02.14

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Dec

General Fitness 12.02.14

A couple dates to remember.

December 20th we will be having our Christmas Party. More info to come.

January 10th we will be having our 2nd annual in house competition. (This is for CFR members only)

Prep Work
50′ Inch worm push up
2Min On Airdyne Or 500M Row
2X5 Drinking birds
2X5 Leg pumps

WOD
10X 200M Repeats-Rowing
rest as needed in between rds
****For this workout try and hit a fast pace the first set and be within +/- :05 Each rd after
We will be doing some more rowing in the near future… 😉

Hand stand practice. spend 15 Min working on different positions as listed. If you have control of a certain movement progress to a more challenging version
1.HS From box-Work on stacking your hips on top of your shoulders, Elbows, hands.
2.Wall Walk-Start in a push up position facing away from the wall, Push up and take a step up the wall while walking your hands closer and closer
3. Wall Handstand-Starting with your hands approximately 6-10″ Away from the wall work on kicking up to a neutral position upside down.
4. Nose to Wall HS-Similar to the wall walk except this one your goals is to get to where your nose and your toes are the only thing against the wall, Your hands for this should be no more then 6″ away from the wall.
5. Free standing HS- Exactly what we think….A lot of us can kick up into somewhat of a HS and Hold for a second or two but to properly hold in the inverted position you should be VERY Neutral. Feet together, neutral spine, hands flat, toes pointed.

A Good Goal For today would be able to hold each position for :30 Before moving on.

ACC Work
2X3Min Double KB Rack hold AHAP

Cool Down
Mobility
Post results

17 Responses

  1. Jim

    Fun WOD today!
    Rnd 1 – 40s
    Rnd 2 -37s
    Rnd 3 – 37s
    Rnd 4 – 36.2s
    Rnd 5 – 37s
    Rnd 6 – 38.3s
    Rnd 7 – 37.5s
    Rnd 8 – 39.1s
    Rnd 9 – 40.3s
    Rnd 10 – 42s
    Kinda ran out of gas at Round 8, had a hard time breathing at this point. Ran out of time for Handstand work.

  2. Moonie

    WOD:
    Rnd 1- 49.5
    Rnd 2- 49.5
    Rnd 3- 49.3
    Rnd 4- 48
    Rnd 5- 49
    Rnd 6- 48.3
    Rnd 7- 48.9
    Rnd 8- 49.2
    Rnd 9- 49.2
    Rnd 10- 49.3

    I totally messed up round 5.. It should have been 46… However I’m a goofball and didn’t pay attention. But next time, I’m hoping to get under 48.

  3. Irina

    45, 45, 45, 47.2, 46.8, 47.4, 48.5, really lost my groove around here. Arms cramped. Breath gone. Mentally discouraged.
    BUT THEN
    47.2, 46.9, 46.7 felt awesome finally found the rhythm that worked well for me.
    Handstand practice toes and nose hold and handstand push up practice.

  4. Kristopher Bailey

    WOD: rd1 :40, rd2 :39, rd3 :38, rd4 :39, rd5 :38, rd6 :38, rd7 :39, rd8 :38, rd9 :39, rd10 :38. I rest :30 per round.

  5. Vanessa Esquivel

    WOD – 10 x 200 m row w/ 2:00 rest after each set.
    1 – 44.2
    2 – 45.0
    3 – 44.8
    4 – 45.4
    5 – 46.7
    6 – 47.0
    7 – 46.7
    8 – 48.8
    9 – 47.2
    10 – 47.6

    I’m just glad I made each round within +/- :05!

    Handstand work was fun, held the HS from box, wall-walk HS, and wall HS for :30 each. I was able to get into the nose to wall HS fairly easily, but it becomes a challenge when I start thinking about how I’m going to get down. Thanks for the tips Marcos!

    2 x 3 min double KB rack hold w/ 35s. Dropped :30 early on the first set.

  6. Will Bradford

    So I came in today thinking Ya this will help with my sore legs. HA!

    W.O.D.
    36.7
    36
    36.9
    37.3
    37.5
    37.8
    40.7
    38.6
    40.8
    42.3

    Not bad I think last 4 rounds my legs just did not want to go but I finished and happy that my endurance is growing slowly!

  7. :44,:44,:43,:44,:43,:43,:44,:44,:44,:44

    It was freezing this morning…hard to get motivated when it is so cold…yes I am a whiner!!! HATE THE COLD!!!!

    Tried a few hand stands but had to get to work.

  8. Clint

    Fun sprints today on the rower. Started out pretty fast but couldn’t keep the pace toward the end.
    1. 36.9
    2. 36.7
    3. 36.7
    4. 36.6
    5. 38.1
    6. 38.3
    7. 38.1
    8. 38.3
    9. 39.4
    10. 39.3
    Didn’t get a chance to get to the handstand work. Had get ready for work.

  9. Cash

    WOD: first time rowing with both arms, felt challenging but tried to be careful
    42.3 41,2 42.3 43.2 42.2. 42.2 42.3 43.1 42.2 42.3

    Simple HS against wall, just a few to test my shoukder
    3HSPU…decided to wit while I felt good and do mobility 🙂

  10. Tiffany Carley

    Well my rowing started off ok. But gradually got worse. When I’d hit the last 50m on every row I fell apart and I seemed to go in slow motion. I should’ve had someone just tell me when I was done instead of watching the meters tick down. 🙂
    1- 41.0
    2- 42.1
    3- 43.3
    4- 43.6
    5- 45.2
    6- 45.6
    7- 45.8
    8- 45.8
    9- 45.2
    10- 44.4

  11. Teressa

    WOD: 43s, 43s, 43s, 44s, 43s, 44s, 44s, 44s, 46s, 46s

    The seventh round started to feel HARD and then my time started dropping for the last two.

    Playing around with handstands was fun, makes me want to practice more.

    Used yellow KBs for the double rack hold and thought my arms were going to fall off!

  12. Trish

    Forgot to log-
    Rd1- 47.2
    Rd2- 47.7
    Rd3- 46.8
    Rd4- 46.7
    Rd5- 48.1
    Rd6- 48.7
    Rd7- 47.2
    Rd8- 47.3
    Rd9- 50.2
    Rd10- 46.4

    Didn’t do the handstand work.
    I’ll make it up Thursday.

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