Thursday, September 8 'Chipper'

This session is the mother of all chippers. It's single redeeming value is we see these exercises only one time, then on to the next exercise. Looking more like a grocery list than a workout, this session delivered serious gas.

Walking lunges, 25 steps
20 pull-ups
50 box jumps, 20" box
20 double-unders
25 ring dips
20 knees to elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 DB hang squat cleans, 35# DB
30 wall ball shots, 20/16
Rope climb, 3 ascents
*singles sub 3:1
^rope sub 3:1

Scott- 53# kb * 25# db ^  28:30
Tammy- 35# kb * 20# db  24:18
Teresa- 35# kb * 15# db ^  22:23
Sam-  35# kb * 15# db ^  28:37
Casey- 30#db  24:30
Beth- 35# kb * 20# db ^  22:50

Great session everyone. Way to hang tough Scott, you were green, about to puke... And kept on going. Hooyah! Good job Richard, Andrew, Abby, and Lauren. Be patient and consistent, and do your homework!

These chipper sessions can be more of a mental thing than physical. Staying in the here and now instead of wondering what's next is key.

We are resuming rest day EBM/skills classes, so if you need technical work cruise in. No WOD, just skills. Next EBM/skills class is Thursday 15, then Monday 19, and Friday, 23 at 5:00pm.

http://www.mobilitywod.blogspot.com/

Thanks for all the terrific efforts and great fuel. Thanks for another great day of training and conditioning at CFSF.

Anything worth having is worth working hard for.
CFSF