Author Archives:

WOD – 07.03.2011

Posted on July 3, 2011 by

Almost July 4th today and time for some deep squats… After Friday and Saturday’s WODs it is all a blur now… WOD @ CFKOP 3 rounds of – 12 front squats (95# – CF Rx: 135#) – 12 burpee pushups … Continue reading →

Posted in Main | Tagged Main | Comments Off

Muscle up progression

Posted on July 2, 2011 by

This video really helps with the grip and the progression in the muscle up. TweetFacebookLinkedInTumblrStumbleDiggDelicious

Posted in Skill Training, Videos | Tagged Skills | Comments Off

Kipping pullup tutorial

Posted on July 2, 2011 by

I struggled with the rhythm of the kipping pullup after years of dead-hang pullups. This tutorial was the most useful I found. TweetFacebookLinkedInTumblrStumbleDiggDelicious

Posted in Skill Training, Videos | Tagged Skills | Comments Off

Back home WOD! 07.02.2011

Posted on July 2, 2011 by

Finally back home from Germany and back to my home CF Club. – 400m sprint – 7x 1RM Deadlift @ 285# Today’s WOD Celebrating a Club Wedding: AMRAP in 7 mins: – 7 Deadlifts @ 50% RM – 7 Box … Continue reading →

Posted in Clubs, Main | Tagged Main | Comments Off

Travel Day WOD – 07.01.2011

Posted on July 1, 2011 by

Early morning I worked on kipping pullup technique and snatches with CF-HD trainer, Johann WOD for after an 8 hour flight Thanks to CF-KOP: 102 Burpees 102 KB Swings (40#) 102 Push Press (45#) 102 Sit-ups 102 Back Extensions 102M … Continue reading →