"Last Day Pull-Up Challenge"

Tuesday, November 30, 2010

WOD

Dynamic mobility before the WOD and then a 800m run moderate pace

Pull-Up challenge Day 12 - Today is the 12th pull-up WOD for the month of November to complete the pull-up challenge! Our goal was to increase your pull-up capacity. If you complete today's WOD, today, and you have completed all 12 WOD's for the month, you are eligible for a Zoi-Gear discount at the box. Come and get it! You can get 50% off any shirt or gear item in-stock. Also, you will look great in that new gear doing pull-ups! Let us know how your pull-up capacity has changed? For example, going from a green band to blue, or being able to progress from assisted to non-assisted pull-ups!

Front Squats 20 reps @ 65% 1 RM (no re-rack between reps if possible)

GHD situps 3x15, GHD Hip Ext 3x20

Death by Pull-Ups - perform pull-ups every minute on the minute until you can no longer complete the number of pull-ups necessary in that minute count. Your score is the number of minutes completed.

Way to Squat Erin! Congrats Erin on being the only female to do the WOD yesterday Rx! You go girl!

Christmas Member Panasonic Discount - One of our members, Pete, has graciously offered to give all CFFTW family and friends a discount on Panasonic products for the Christmas Holidays! Just go to the link below and use the special promotional code and you are in! Pete will then approve all transactions, so as to make sure great deals are staying in house. Thanks Pete for the Christmas gift!

http://www2.panasonic.com/friendsandfamily

Panasonic Employee Email Address: peter.dyer@us.panasonic.com

Personal Promotion Code: NDPTYYVD

Posted by: Darin Deaton

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Metcon

Monday, November 29, 2010

WOD

Dynamic mobility before the WOD

4 Rounds for time of;

Row 400 meters

Snatch (with overhead squat) 6 reps 95/55

KTE 12 reps

Post time to comments

Pull-Up Challenge Day 11 - AMRAP without coming down off the bar, 3x10 ring rows.

Posted by: Darin Deaton

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Cleans

Wednesday, November 24, 2010

WOD

Dynamic mobility before the WOD

Cleans 2-2-2-2-2

Rest

AMRAP in 10 minutes of

200m sprint

KB Swings 25 reps 1.5/1pd

Post loads and times to comments

Day 10 pull-up challenge - 3 sets to failure with any movement, dead hang, kipping, etc...

Way to push it Elena!

I had a member recently ask me if they could make up all the pull-up challenge workouts over the holiday and this next week. What a second, we're missing the point here, I said. The pull-up challenge is just that. It is a series of pull-up workouts done over time with appropriate intensity to develop a training affect in the muscles and movements that promote increased pull-up capacity. They key here is time, intensity, and movements. Training requires time appropriate intervals, recovery and strength increases based on several variables, one of them being time. Our goal with the pull-up challenge is simply to increase pull-up capacity. If done correctly, over the last month, the pull-up workouts should have increased your pull-up capacity. For example, if you were able to use a green band before and progressed to blue, you have increased your pull-up capacity! Remember to think before you train.

Also, recently I have not posted as much in the form of discussion topics, I apologize things have been crazy lately. Hopefully, the copious amounts of information we usually have will start flowing again. Have a great Thanksgiving and see ya soon!

Posted by: Darin Deaton

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Fast and Furious

Friday, November 19, 2010

WOD

Dynamic mobility before the WOD

6 Rounds for time of;

200m Sprint

Thrusters 10 reps 95/65

Post time to comments

Day 8 of the Pull-Up Challenge - Dead hang pull-ups to failure (don't come off the bar), then kipping to failure. IF you use a band for pull-ups, do the same thing dead hang with the band and then go to kipping.

Early AM Crew!

Well it's almost here, THE RANCH WOD! Remember that tomorrow the box will be closed and we will all be up at the 5M Ranch for the RANCH WOD. Come up and enjoy the fun. Remember to bring your side dish and anything else you will need for the day. If you plan on camping the night, bring a tent. Also, bring folding chairs for you and your family. The WOD starts at 10 am! From the DFW area, plan on a 1 hour drive to the ranch. This will be a great time of fitness, food, and fellowship with friends!

Posted by: Darin Deaton

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