Workout of the Day (WOD)

Monday 7/22/13

Kastle was getting married on Saturday so before his ceremony he came in to do a special couple of WOD's.  During WOD 1 he had to perform a dunkaroo at the 9 minute mark(dunkaroo = hand stand while your head is in a bucket of ice water for 3 banana hammock count, then get out and do a shot of ummmmm.......milk, then go back to your workout).

After WOD 1 with a dunkarro, Kastle did a special WOD called the "Ball & Chain" which consisted of
3 rounds
200 pound sled pull 50 meters
10 Pull-Ups

Congratulations on your big day.....the wedding not the WOD's :-) 

Send us pictures of you doing a handstand or Over head holding your wife. 

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8x2 Hang Clean

The 8 x 2 rep scheme is perfect for technical movements like the clean and snatch. Two reps per set means you can get 2 good reps in without feeling too fatigued. I like this for beginners, and most of us at CFIB are still "beginners." At two reps, you can really concentrate on your movement and you are less likely to get sloppy. A note about the 8 x 2 rep scheme: it is okay to dump the bar after the first rep and then re-grip it.  Really stay focused on refining your movement during this, it’s more about practice than it is about strength gain during this drill. Two good reps eight times. 

"Hang" means the clean or snatch movement starts with the bar between the knee and the hip crease. Purists start the hang movements with the bar just above the kneecaps. In all actuality, you do not start at the hip, quickly and slightly lower down (dip) and then do the clean movement.

"Power" means the clean or snatch movement where the athlete catches the clean or snatch above a parallel squat position.

I want newer people to start with a hang power clean.   If you are feeling comfortable with the hang power movements, start performing hang squat movements.  Your coach will be there to look at your movements before you move onto the more technical/advanced movement. Starting with lots of practice from the hang will get you dialed in for the movements starting from the floor.


14 minutes how far can you go

  • 3 Clean & Jerks(135/95)
  • 3 pull-ups
  • 100m run
  • 6 Clean & Jerks
  • 6 pull-ups
  • 100m run
  • 9 Clean & Jerks
  • 9 pull-ups
  • 100m run

Keep adding three reps until time runs out. Your score is the number you last complete plus reps from the following set. For example, if I finish the round of 12 and then get through 4 pull-ups in the next round, my posted score would be "12+19" (19 is the 15 thrusters plus the 4 pull-ups).

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