I woke up ready to get to work at CFPA. I was expecting us to do a long WOD, but we worked on Pull ups today. Guess the long WOD will be on Friday…
Pull Ups: BW#(5) – BW+6#(3) – BW+12#(3) – BW+15#(1) – BW+20#(1)
Everything felt really good. Once I got to the 20# dumbbell, it was a challenge, but I was able to get over the bar. Yes, I’m a happy camper. Next time, I’ll be warming up with BW, and then starting the 5 reps with BW+6. In between each pull up set, we all practiced our push ups. Good stuff!
Here’s our WOD:
For Time:
21 Box Jumps(24″/20″) 21 Kettlebell SHDP(32kg/24kg) 21 Kettlebell Swing-Catch-Squat 15 Box Jumps(24″/20″) 15 Kettlebell SHDP(32kg/24kg) 15 Kettlebell Swing-Catch-Squat 9 Box Jumps(24″/20″) 9 Kettlebell SHDP(32kg/24kg) 9 Kettlebell Swing-Catch-Squat
I decided to go with the 20kg bell because I wasn’t sure what the Kettlebell Swing-Catch-Squat was all about. When Tim demonstrated it, the first thing I thought was that I was going to get smacked by the bell as I swung it towards my body. My coordination is not that great, so I was being cautious. Turns out the 20kg bell was good enough. The swing-catch-squat means to swing the kettlebell around and catch it, so that the handle is facing away from your chest. Once you’ve caught the kettlebell, you squat like a goblet squat. I practiced a few and sort of had a handle on it. I’m loving all the new movements that we are seeing at CFPA. Fun and interesting stuff!
Result: 8:43 w/ 20kg bell
Side workout: I went downstairs around 1:30 to do an uphill walk for 25 minutes. I was starving afterwards!!
These KB SCSs were crazy! At first totally awkward as I kept somehow catching it by the handle up-side-down going into the squat (awkward) but then half-way thru the 21 it clicked. So much fun!
Holy cow you totally destrominated (new favorite word: destroy+dominated) those pullups. Great job!