Godfather’s Pizza
Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY!
Don’t miss out! Click here for more info
WOD for Monday 070212 — Click Here For Today’s Schedule
Back Squat
Establish 1RM
–Rest–
AMRAP in 9 minutes:
9 Pullups
9 Handstand Pushups
Post Back Squat Loads and Rounds Completed To Comments
For the Back Squat, take 12-15 minutes to warm up and set a 1RM for the day. You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM. Do your best to NOT fail on any reps. It’s ok to leave something in the tank for next time. Squat all reps below parallel and don’t forget to put your PRs up on the PR BOARD!
For the conditioning workout scale your movements as necessary and crank away! Only 9 minutes so go all out from the start.
ENDURANCE WORKOUT tonight at 6pm!
Using Bands for the Handstand Pushup with Jeff Tucker
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This is a post from one of our CFD Bootcampers:
“I started Crossfit boot camps a little more than 6 weeks ago, on May 16th. Here’s my schpiel, which I’m sharing in the hopes of encouraging others.
I have an autoimmune disorder (including tons of sequelae), as well as moderate-to-severe GI issues. Eight weeks ago I was diagnosed pre-diabetic. I am also quite overweight.
I am a former endurance swimmer who once considered herself an elite athlete. Previously mentioned health problems, plus laziness and complacency ganged up to result in a lot of extra weight and added health consequences.
Today, after a little more than 6 weeks doing Crossfit boot camps and adopting a paleo lifestyle, I am tickled silly to report the following:
1. Down to half my medications for all conditions
2. Blood levels normal
3. Lost 11 pounds
4. Resting heart rate down 12 bpm
5. NO LONGER PRE-DIABETICI attribute these results to Crossfit and paleo, and nothing else. Dave and Coach Bea have worked closely with me to ensure I’m doing what I need to do to get healthy without hurting myself, as my usual “mode” is to give 150% and then puke. Their support has been nothing less than inspiring, and to them I’m eternally grateful.
That said, it’s Monday, and time for boot camp. Bring the pain.”
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#3 written by AVA 10 months ago
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#4 written by Paul K 10 months ago
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Worked up to 285#, short of my current 1RM of 300.
METCON got through 4 rounds and 13 reps. First two rounds of pull ups were kipping, second two were jumping. All HSPU done on a 24″ box. Experimented with the banded HSPU before the METCON. Need more practice successfully hooking the leg on the band before trying to employ that. It’s a whole lot of fun though.