WOD 4/8/09

Push Press 3-3-3-1-1-1

Rest 5-10 min.

AMRAP 12 min.

9 Deadlifts (185/135)

12 Elevated Renegade Push Ups (25/15)

15 Box jumps

Push Press ME on the front end. Rest adequately in between sets and take your time to put up solid 1 RM’s at the end. Rest for a few minutes before hitting the MetCon. The DL’s are to be done a bit lighter than normal – scale down if needed. For an “Elevated Renegade Push Up”, you will place your feet up on top of a box or bench to create the elevated foot position, which you will retain throughout the exercise. The Renegade part comes in since you will be doing your push ups with a set of DB’s in each hand, on the ground, and after each push up, you will row the DB’s up to your sides. So, push up, row left, row right (1), push up, row left, row right(2), etc. Yes, these are hard just due to the fact the feet are elevated, and that’s before we add the core strength requirements for the Renegade push ups.  Have fun!

The Revenge of Barbara! The CFC groups all did “Barbara” today. This is one of the most deceptive WOD’s I know of and it showed. However, I was completely blown away by the performances of every single member of our gym today as they all tackled the WOD and gutted through it. Somevery  notable efforts came from Deb, Brooke, and Andrew.

This WOD is Deb’s nemesis as it is the only one she has ever had to quit. Deb was fighting a cold last time we hit this in Ocotber and she had to bow out. Since then, it has been a thorn in her side. Fast forward 6 months and Deb went at it full bore, doing the entire WOD as RX’d – that means 100 full pull ups, 150 full plank push ups, 200 sit ups, and 250 squats! You can’t even compare Deb then vs. Deb now – it was awesome to see the hard work and constant commitment she has put in come to fruitition today. Allison and I were VERY proud of her!

Brooke also flew through the WOD in the evening group and did one helluva job working on her kipping pull up using the assistance bands. Even with a band, Brooke’s effort was strong as hell and unbroken and her determination was untouchable. Brooke used full kip-swing technique and looked strong and flawless. She is so very close to full pull ups, so stand by!

Andrew also has shown crazy improvement even after only being with us for a month. When Andrew came to us he could do about 8-10 pull ups and then had to scale back. Today, he did the entire WOD as RX’d, pull ups and all. All pull ups were full ROM and legit! He even has the torn palm calluses to prove it! Solid work, Andrew!!!

I wish I could hit everyone’s high points here, but I am serious when I say Allison and I were impressed with all of you in all kinds of achievements in your fitness and today’s WOD. Keep up the great work!

Deb - Commitment=Results. A testament to hard work and progressive training.
Deb - Commitment=Results. A testament to hard work and progressive training.
Deb kills the pull ups while the rest of the group suffers.
Deb kills the pull ups while the rest of the group suffers.
New client Heidi H. begs for salvation while Ian the Antichrist gives none. Welcome to CFC, Heidi!
New client Heidi H. begs for salvation while Ian the Antichrist gives none. Welcome to CFC, Heidi!

2 thoughts on “WOD 4/8/09

  1. Scott Shaughnessy

    135@3, 155@3, 175@3, 185@1, 195@1, and PR 205@1. Metcon 5.2 rounds….thank god that wasn’t as bad as barbara.

  2. Ian it’s great to see your new space! Congrats and killer pull-up bars! Michelle and I will be sure when we come down in May or June to Sac to get over to your new box. We are stoked for you!

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