Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Band Assisted Pec Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side
At the 5:00 mark, complete:
CrossOver Symmetry Banded Rows x 10 reps
CrossOver Symmetry Reverse Flys x 10 reps
CrossOver Symmetry Pull-Downs x 10 reps
At the 7:00 mark, complete:
Inchworm + Scap Push-Up + Press-Up x 5 reps
Ring-Rows x 15 reps
At the 10:00 mark, complete:
Two sets of:
Row 250 Meters
Burpees x 5 reps
KB Deadlift x 10 reps
A.
One set of each:
Movement 1 – Wall Slides x 20 reps @ 2020
Movement 2 – Wall-Facing Single Leg Thigh Taps x 40 reps
Followed by. . .
Every minute, on the minute, for 5 minutes:
Strict Handstand Push-Ups x 5-6 reps
55-59: Strict Handstand Push-Ups x 1-3 reps
60+: Elevated Handstand Push-ups x 1-3 reps
Followed by. . .
For time, complete 3 rounds of:
Movement 1 – Push-Up to 8″ Deficit x 10 reps
Movement 2 – Butterfly Chest-To-Bar Pull-Ups x 10 reps
55+: Chest-To-Bar Pull-Ups x 5 reps
*2 minute time cap.
B.
Every 2 minutes, for 8 minutes, complete (4 sets):
DB Single Leg Romanian Deadlift x 8 reps @ 3011 each leg
C.
35-54:
Two rounds for time of:
Row 50 Calories
Burpee Box Jump Overs x 40 reps (24/20″)
55+:
Two rounds for time of:
Row 40 Calories
Burpee Box Step-Overs x 30 reps (24/20″)
Note:
This is a lung crusher so know that going into this. Find a pace that you are able to maintain fairly well. You don’t need to go out red hot on the first round, this comes down to the last 40 reps of the burpee box jump-overs so find a pace that will allow you to have pretty consistent splits between the first and second round.
D.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3011
Rest 60 seconds
Ring-Rows x 8-10 reps @ 2111 (elevate your feet if this is easy)
Rest 60 seconds
Optional Session (Best performed 3-4 hours before or after the session above.)
A.
Three sets for max reps of:
60 seconds of Ground to Overhead
Rest 60 seconds
35-44:
185/125 lbs
45-49: 175/115 lbs
50-54: 155/105 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
This is the same progression that we did last year on January 7th, 2017. If you were following the program at that time then check to see what your numbers were back then and use that as a reference to todays session.
B.
Three sets of:
Seated DB Press x 8-10 reps @ 2111
Rest 60-90 seconds
Bent-Over DB Rows x 8-10 reps @ 2111
Rest 60-90 seconds
Did the mobility.
A. Wall slides were okay. Leg taps all wonky and uncomfortable so just played around with those.
HSPU 4 2 2 2 1.
Deficit pushups were okay but challenging. I can’t do butterfly pull ups so used it as a chance to try the four step butterfly with singles.
B. Jumped it. Cos I forgot to look carefully.
C. 22.23 total. First row 3.03 and the second one 3.11. First round done at 10.46, second at 22.23. I did box jump up and then step down.
D. Jumped it as I had the school run to do.
Traveling right now and didn’t make it to the CF gym. Was able to do most of this with some modifications: Mobility done 15 min warmup on elliptical (150 cals, 2 miles) A1. Done A2. 6 Strict ea min A3. Did using the 2 treadmills as the 8” deficit; subbed c2b with 35# DBs row B. Used a pair of 30# DBs C. Modified this, went outside and found some park benches in the Mayo Clinic parking lot! Ran for 3:15 and then 40 burpee Park bench jumps (finished in 6:03); Ran for 3:25 and 40 burpee park bench jumps… Read more »
Completed all forgot to post yesterday
C. 18:51
DMA – Done
A1. Had to break the Wall-Facing Single Leg Thigh Taps into 2 sets of 20.
A2. Strict HSPu’s was 6, 4+(2 Negatives), 2+(4 Negatives), 2+(4 Negatives), 1+(5 Negatives)
A3. Didn’t see the 2min Cap part! But it took me 3:05 min’s in total.
B1. With 20kg dumbbell’s
C1. 7:45 – First round and 7:31 second round, total – 15:16
D. Done
Optional:
A. 6,5,4,
B. 22.5kg, 32kg kbell
A. SHSPU EMOM 3 each min 5 sets with 2” riser
3 sets 8” deficit PUs 5 C2Bs
A1. complete
A2. 8/8/7/7/5 UB SHSPU
A3. 3:10 w/ 45# plates as def. (3-4″ ??) PU were challenging in the last round.
B. 35# bar.
C. 14:25 (row times 3:15, 3:40) woozers, that was fun!
D. 2 sets
Fun?
Just a joke. Nothing fun about doing 80 BBJO’s.
Actually, I quite enjoy that kind of pain. Strange man…
Ha! Me too!
Good job on Part C Jean!
A:1 did shoulder taps for the first time
2 5×5 SHSPU
3 finished 3rd set of deficits
B: done with 45# kB then box wod
15 min amrap. 60 DU/30wall ball 20#/
15 deadlift 245#. I did 3 rnds + 94
D: done with elevated feet back after work
Optional session A: got 7 EM @ 155#
Then C from above time was 16:08 heavy legs
Finished optional B press at 45#
Rows at70#
Dynamic Mobility, Activation and Warm-Up are all done. A. One set of each: Movement 1 – Wall Slides was decent. Able to raise my arms all the way up to about 75%. Movement 2 – Wall-Facing Single Leg Thigh Taps was a struggle but manage to get a hang of it towards set 3 or 4. Did not complete 40 reps though. 4/4/8/8. Also did 10 feet assisted handstand walk x4 here. Got a partner today so gotta make good use of him. Haha. Every minute, on the minute, for 5 minutes: Strict Handstand Push-Ups x 5 reps. First 5… Read more »
Hey Scott! If you are sticking to the clock (which can be difficult) then A-B should take about 35-45 minutes (that means you are moving quickly from warm up to A to B). I try to make the session 75-90 minutes but you have to be pretty disciplined about moving to the next thing and/or keeping strict watch over the time. The ‘Followed by’ means straight into in the gymnastics portion fyi.
I got it now. I better start keeping track of time hard and prepare equipment beforehand, i.e. those 45lb plates for the 8″ deficit. Haha.
Thanks, Nichole.
Hey Scott, As you become more familiar with the movements and programming, you’ll learn to move through the sections faster. There’s much more to get through than an hour CF class. However, I usually complete it in 90 mins. Yesterday was 1:15 but I didn’t do part D until later.
You may want to read up before Ferro to the gym to save a little time.
Yes, Rob. I read and looked up on the videos the night before. I need to go through what all is going to happen in my head, put a big ass clock in front of me instead of my watch, and definitely lay out all the equipment needed.
Thanks, man. Really appreciate it. Looking forward to keep training with you.
Great! Sometimes I have to streamline the session, doe to time pressure. I prioritise the WOd, then strength, then everything else. I’m pretty sure that’s what Nichole advocates too.
Yes!! Prioritize the day – it is 100% okay if you aren’t able to do everything in the training session – just get done what you can based on your time restraints.
A. 8 shspu off a box for all sets
A.2 1 round plus 16 reps
B. 20#
C.18:36:( at 5’8 w/a repaired hip labrum I don’t think burpee bjo will ever be my friend. Not sure I am quicker with them but after following this program for the past few months I can do a lot more of them before needing to crawl into the dying hole.
Well done Lori 🙂
A. 5 sets of 3 strict hspu
Only got 2 sets in 1:55
B. Used 2 35lb kettlebells
C. 35y/o 16:39
D. 8 glute ham raises and 10 ring rows
Optional
35lb dumbells got seated shoulder
50lb dumbells bent over rows
And 4 miles on treadmill
C. 17:37– burpee step up and over, knees do not like jump over. Forgot to look at time at half way mark
Then did 3 sHSPu every minute for 5 minutes, and 4 inch deficit push up x10x3, no pull-ups hands not in great condition today.
Came back to do C & D tonight.
C – 17:36, first row 3:34, split 8:13; took me about 10 seconds to start rowing again; second row 4:22. Tough doing this one alone. To put it nicely, that was one of the less enjoyable WODs I have ever done, but it’s building up the engine, so that’s good!
D – done – seated DB Press with 20# DBs, bent-over DB rows with 25# DBs. 3×10 each.
I agree, not a fun wod to do alone! Great job at getting it done though! Mentally and physically stronger from it.
A1. SHSPU EMOM: sets of 5 at 6″ deficit. A2. 1:57, but kipped the C2B first two rounds and then did single butterfly in rd 3. Gonna start working on them next week and will post video as I get going with it. B. 40# DBs in each hand. C. Not fun doing this one solo. 14:07. Turned in 6:45, took 10 seconds to get a drink, planned on breaking 14…but then zoned out on the burpees in the second round and slowed down. Turned it on with 10 to go but still fell short. F minus. D. Done. Ring… Read more »
A. EMOM 5, 10 SHSPU
2:58 for 10/10
B. 65# DB
C. 18:41 (2:10 row, 2:29 row)
BBJO just killed me. Very hard.
So hard to get going with this weather. 30 degrees in the gym is rough for Florida 🙂 A. SHSPU- had to adjust time to get the reps in. Didn’t time the 3 rounds and worked on butterfly pull-ups (not C2B). Was able to do 10 UB each set but had to break up the push-ups. B. Used 44lb single KB C. This was more of an ass burner than a lung burner for me. Ha. 15:44 total time Rows were 3:30 and 3:35 but BBJO were 4:23 and 4:04. Plus a little transition time in the middle. Happy with… Read more »
A. 5 per round 3″ def., 2 +1 capped at 2 minutes
B.70# KB each hand
C. 12:26 row was 2:18,2:30
D. Done
Must have moved well through that WOD! Nice!
Felt good have been really pushing the pace on cardio stuff . I missed I box jumps and I think strained my hip though..
ouch! hope its good for next week!
A1) Hmm…those wall facing single leg thigh taps…I can do a few but I am a back archer to the extreme. Are there any mods for these so I can practice in my off-time?
A2) Did sets of 3 strict HSPU. Working on deficit.
A3) I did not finish a round here as I used the time to work on my non-existent butterfly CTB. May seek some advice on this.
B) 35#
C) Had anxiety about this workout all night. Then in the middle of it realized that it was not THAT bad 😉 18:37 (9:17 split)
D) Done
Wow – you pretty much didn’t slow down at all in the second round on C! Impressive! I haven’t done it yet… am very anxious about it as well!
I told myself “Your body knows what to do. Let it do its thing.” Surprisingly, this worked 😉
Hey Jayme!! To modify, just bring your hand to your shoulder vs to your thigh!
Anxiety at night about workouts is never fun!! Our anticipation is always worse then the reality.
Mobility completed
A1)Completed
A2)Completed x5 This got spicy for me
A3)2+13 Deficit push up destroyed me
B)30#BD’s(2)/35#DB’s(2) Quick question on the DBSLRDL. Do you want these performed with one DB or two DB? I typically perform them with two DB
C)13:54 Disappointed with myself as I should have and could have pushed harder on the last set of BBJO. I just got into a pace and stuck with it.
D)Completed
Don’t you worry, you’ll be practicing lots of burpee box jump overs 🙂
Oh… really….
Done
Done
16.00 flat cardiovascular not where I want it
Have to work in the optional stuff next week trying to get schedule under control.
Done
A1) Done
A2) wow. Deficit push-ups. 2 + 3
B) skipped
C) I cannot express how much BBJO make me want to quit life…so I made myself do this. I guess i can only go up for here.
I did step overs for the last 20 on the first round because I didn’t trust my legs. Second round I jumped all of them. Slowly, but I did it.
3:49 on first row, 9:19 first round. 4:19 second row, 21:23 total time.
Isn’t it a good feeling though when you’re done doing something you really didn’t want to do? Good job!
Good job getting that in – this was a tough one!