BASELINE WEEK. GET SOME.
By
Justin focusing hard on his overhead squats!
Do you remember that first introductory meeting that you had with either Eric or I? Do you remember the feeling you got when we explained the Baseline workout? Most of you looked mildly panicked…especially when we got to the part about doing 10 pull ups! Well, the time has come to redo the Baselines and see exactly how much progress you’ve made since you joined. For some of you it has only been a few days or just a few weeks, however I would be willing to bet that you’ve learned a trick or two that will get you through this workout faster than before. Every class will have an opportunity to do the baseline as part of their warm up next week. Get yourselves ready – next week is Baseline Week!
Today’s Workout:
Shoulder Press
3-3-2-2-1-1-1
15 Comments
November 12th, 2009 at 12:50 pm
Awesome, I can’t wait to kick some baseline ass! Will we be using what we used for our first baseline (i.e. green band, knee push ups etc..?) or do it at the level we can do now?
November 12th, 2009 at 1:05 pm
KJ, what do you think? Will CPC ever let us off easy?! You are going to do the pullups unassisted and the pushups from your toes, and STILL crush your old time.
I know I am looking forward to an improvement.
The Claw
November 12th, 2009 at 1:17 pm
I want to do it twice! One day my old way to see the time improvement, and then another the way I can do it now… kipping pull ups (hopefully!!) and toe push ups.
November 12th, 2009 at 2:44 pm
Haha! KJ, there is no doubt in my mind that you will do all of the pull ups with kips and all of the push ups on your toes.(let the profanity rain down!) We’ll talk about whether you want to do it again once you’re through with it for the first time.
November 12th, 2009 at 4:10 pm
KJ- you can do both, but you have to do them in the same class. One can be warm up and the other warm down. Sorry…Traver’s rules.
November 12th, 2009 at 4:46 pm
I say we make KJ do weighted pullups just to hear the cursing.
November 12th, 2009 at 6:17 pm
So this is the new baseline for KJ:
1000m row,
chest-to-bar pullups,
burpee box jumps,
body weight back squats,
GHD situps
of course she will have a #55 weight tied to her at all times during the workout. Every unique curse word she comes up with is 1 second off her time. Bonus points for stringing novel curse words into hilarious novel cursing sentences.
November 12th, 2009 at 6:40 pm
It is done. “The KJ”
1000 M Row
50 Chest to Bar Pull ups
40 Burpee Box Jumps
30 Bodyweight Back squats
20 GHD Sit ups
November 12th, 2009 at 7:23 pm
May all who stand before “The KJ” be struck down by its awesomeness.
November 12th, 2009 at 7:25 pm
Mother F-ER… If I could actually DO a pull up, and back squat my weight, then I’d do it and cuss out Crossley and Traver every step of the way.
November 12th, 2009 at 8:56 pm
You should feel honored KJ, it takes a special kind of girl to have her own WOD named after her. I for one expect it to be up on the wall with Fran, Nancy, Cindy and all the others.
November 12th, 2009 at 9:57 pm
I want to do that workout. Please add it to the rotation.
November 12th, 2009 at 11:20 pm
dude me too
November 13th, 2009 at 1:30 pm
done.
November 13th, 2009 at 1:40 pm
I assume there will now be a rush for CPC’ers to create our own signature workouts. I’m working on mine now. It will involve kettlebells and pullups.
The Claw