Reminder: The first nutrition seminar will be THURSDAY AT 5:30 INSTEAD OF THE NORMAL WOD. I will be introducing this season’s CFCC BCCC. Please plan accordingly.
SMR for the Day:
It still works even if you don't make that face.
Foam roll your “lats”.
1. Grab a foam roller.
2. Roll around on your lats for at least 1 minute per side.
3. Use the thick PVC pipe or lacrosse ball if the foam roller seems too soft.
CFCC WOD:
Neural Activation: 5×2 Kipping pullups, for height.
Strength: Pronated grip Pull-up, peak set of 1 repetition.
Conditioning:
Row 1k for time.
*To save time, Athletes should be instructed on the row and how to program the rower’s display for 1,000m before activation and strength work is done, so that they may start the row after they hit their respective peak sets.
Men should be striving to finish in 3:20 or less, women in 3:50 or less.
Here, you can see me getting ready to slam my chest into that bar. Sometimes it's important to show the bar who's boss, even when it uses more energy than you need to. And yes, that's my "boss" face.
CFCC Met-Con Bias WOD:
Neural Activation: 5×2 Kipping pullups, for height.
Conditioning:
30 pull-ups
1.5k row
3x short loop run
20 pull-ups
1k row
2x short loop run
10 pull-ups
500m row
1x short loop run
CFCC Strength Bias WOD:
Neural Activation: 5×2 Kipping pullups, for height.
Strength: Pronated grip Pull-up, peak set of 1 repetition. 3 sets of 5 reps at 80% max (include bodyweight in this calculation).
Auxillary: Box supported single arm kettlebell row, 3 sets of 8-12 repetitions.
Gymnastics WOD (7:30pm only, taught by Sammy):
Kinesthetic Awareness:
10 Minute Practice of Tuck/Straddle/Pike Up to Handstand
Strength:
Front Levers
Ring Support
Conditioning:
Tabata Plank Walk
Tabata Rocking Hollows
Kettlebell Spec WOD:
Linear warm-up:
wall squat 3×6
jump squat 3×6
tuck jump 3×6
Skill work: The American Swing.
*We will spend this session reviewing the american swing, and fine-tuning the hip drive/fast knees essential for speed and minimal exertion during high-rep swing work.
Conditioning:
21, 15, 9 rounds of:
american swings
jump squats
…into…
5 bear crawls (approximately 20M) for time.
Finisher:
pushup position bird dog x 50
CrossFit Center City 
I can’t make the meeting on Thursday. Will all the information be posted to the blog?
Yes, there will be some information published.
G
I may die tomorrow. Can I get a projected time of death if I start that WOD at 630?
I’m shooting for sub 20.
You should be shooting for sub 25.
Cap at 30m.
G
Same question as Anna.
Wait…do I get go pick which wod I do? The conditioning one looks brutal/awesome. Or do we do both?
how long is this WOD gonna take… like 40 minutes? Erin I may die with you…
I will write a whole post about this soon, but metcon biased WoD will be performed on a by-permission basis only. As in, my permission. They are to be done by those who are already “strong enough”.
A good guide for skipping the strength/metcon (normal combo) WoD on pull-up day is that you can do 5+ strict pronated pull-ups as a woman (hopefully at least 165lbs total pull for 1 rep), or a total pull of 250lbs or more as a man (bw+extra together. 200lbs bw+50 on the belt, for example).
With strength levels lower than this, your time is best spent getting as strong as you can while still improving your metcon (normal WOD). If you want to get stronger as quickly as possible while putting metcon totally on hold, you can do the strength bias WoD and no met-con.
G
Metcon bias: 24m 44s
Fasted, noon session, bw=191