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Friday, February 14, 2014

Happy Valentine’s Day CFW!
Today is a good day for hugs
FrostFit 2014 <3 – Photo courtesy of Cameron Skrypnyk

Fitness & Performance:
A. 5 sets:
(AMRAP-2) reps strict chin ups or pullups
2 bottom’s up turkish get-ups per side
B. 5 Rounds for time:
10 unbroken pullups
10 unbroken HS pushups
10 unbroken T2B
10 unbroken ring dips

A. 5 sets:
(AMRAP-2) reps strict chin ups or pullups
2 bottom’s up turkish get-ups per side
B. 5 sets for quality:
3-4  pullups
3-4 HS pushups or 1-2 wall walks
3-4  T2B or 30 sec hollow hold
3-4 ring dips or 30 sec ring support

Coach’s Tips

For part A, we are looking to work on strength & strength endurance so please choose a movement that allows you to do at least 5 reps, this could mean pullups, chinups, ring rows, band assisted pullups or negatives.  If you choose negatives 2 or 3 per set is more than enough.  A bottom’s up turkish get up is just like a regular turkish get up, but while holding the kettlebell upside down by the handle.  This will significantly reduce the weight you use on these but that’s ok, we are mostly looking to work those shoulder stabilizers.  For part B, place more emphasis on getting sets done unbroken.  If you feel that you can do the movements but are afraid you might not be able to do sets of 10, reduce the reps to something more manageable and take enough rest to hit your target reps.  However, if you find yourself failing on a set, simply complete your set and move on, making a note that the set was broken and this would not count as “Rx”.


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