Packing It All In
Little known fact: Thursday is our least attended day. I think it has to do with how many people do MWF or MW or TF training schedules, but for whatever reason it means there’s a very special breed of Villen who shows up to the CFSV Thursday. I think it’s only appropriate that these very special people get a very special WOD – or several of them in this case!
There’s a lot of work to get done today, so we’ll have to move fast and efficiently to get it all in. No dilly-dallying! THe 8-minute cap on the second WOD is intended to encourage you to scale appropriately. An 8-minute cap allows for a bit more than 6 seconds per rep. That’s a long time – plenty for you if you set your pace appropriately and move crisply in your transitions.
WOD 1:
4x 200m Sprint Intervals, EMO2.5M
(Start the first sprint at 0:00. At 2:30 on the running clock, start the next sprint. Continue for 4 sprints.)
Strength: Pull-Up Emphasis
AMRAP 12
5 Deadhang Pull Ups
Max duration (up to 30 seconds) Handstand Hold
20 Hollow Rocks
(Scaling up could include Dead-Hang CTB Pullups, and 30s of Handstand Shoulder-Taps. Scaling down may require bands for pullups, feet-on-wall L-hold for handstands, or Hollow Holds/Tucks for Hollow Rocks.)
WOD 2:
5 Rounds
5 Deadlifts (225#/155#)
10 Ring Dips
* 8 Minute Cap
(A Note On Scaling Ring Dips: we encourage you to use a box in front of the rings on which you place your feet, keeping your legs straight. Using a band is acceptable, but less helpful: it removes the “lateral stabilization” stimulus that is so powerful in differentiating ring dips from bar dips. If you lack that stability, scaling to box dips, push-ups, or box push-ups could also happen.)
Hi Kids – It has been 2 weeks since we’ve done post-WOD drinks, so let’s do again. A few of us are planning on heading to the Indo after class…there may even be some celebratory libations, so you should come.
If you’re wondering what we’re celebrating, you’ll have to join us to find out. (Hint: this time it’s not for the birth of ‘Murica).
I always surprise myself when I make it into a morning class!
Sprints: 36, 35, 35, 34
Strength: 4 rounds even with no scaling and averaged about 15-20s holds after the first hold at 30s
WOD: 4:22 with probably too much scaling (especially on deads); 115# dead and ring dips on the green crate. I had first wanted to Rx it but there would have been some standing around between sets of 4, 3 ,2 and then 1 ring dip at a time as the WOD progressed. I usually rest on Thursdays but I wanted to sprint. For that reason, overscaling today was actually ok with me 🙂
sorry i missed this one — sounds fun! come to more mornings 🙂
Yes I second that! Come to more mornings!
Due to my ankle, I did 250m rowing sprints. Splits: 42, 44, 47, 50.
This was probably one of the worst things that I’ve ever done in my life.
WOD 1: 3+ rounds Rx
WOD 2: 6:15 Rx
Those sprints gave me such a headache. I felt awful going into the WODs.
“This was probably one of the worst things that I’ve ever done in my life.” HAHA!
WOD1: 31,36,30,31
WOD2: 4:14 @ 205# with some variation of dips. blah.
WOD3: Having to be inside a burning/humid box in the noon class. Haven’t felt this depleted in a while.
Sprints: 41, 40, 39, 40 – I did 200×8 at the beginning of April and my best time was 52s, nice little improvement.
Strength: I used the blue & red band for this, too much scaling.
WOD: 4:00, 135lb deadlift, bench dips – also too much scaling, I should have used one of the green step stools with the rings.