The weather is hot and the air is sticky. Whether you’re doing pullups, deadlifts or kettlebell swings, you’re hands are a sweaty mess. The logical thing to do would be to bath your hands in chalk to soak up the sweat. BUT, that doesn’t work. All that does is makes a pasty mess. So what should you do?
Bring a towel. If your hands are wet, dry them off with a towel first. Then use some chalk, conservatively. Too much wet chalk is gooey and too much dry chalk is a recipe for ripped hands.
Take a look at the video below for the proper way to use chalk.
Hope it helps with getting more pullups, deadlifts and kettlebell swings!
150 Kettlebell Swings
Compare to Nov.10/11
Nice video hehehe !!!
mobility
250m Row
wu x 1
strength – Front squats x 5
135, 155, 185, 205×3
WOD : 10 min cap
150 KBS (53#)
Time = 8:40
mobility
250m Row
wu x 1
strength – Front squats x 1
35, 45, 65, 75, 85, 95, 110(F), 110(F), 105
WOD : 10 min cap
150 KBS (20#)
left arm started to bother me change to 15 KBS
broken to 25, 10, 11 drop weight, 54,25,25
Time = 8:05
cash out – arm stretch & roller
Is there CF Kids tonight, and if so, can you remind me of the cost of the punch card?
Yes there is. 5:15.
Punch cards are $75
mobility
250m Row
wu x 1
strength – Cleans x 1
50-55-65-75-85
WOD : 10 min cap
150 KBS (20#)
Time = 7:37
Thanks for the Tips Pat!!
Good work Leesa!
mobility
250m Row
wu x 1
strength – Push Jerks 3′s
115-120-130-135-145
WOD : 10 min cap
150 KBS (53#)
Time = 9:40
1:03 min longer but 20# more than Nov 10.
20# is a big jump in weight! Well done!
Mobility
250 m row
Wux1
Strength. Dead lift x3
135 155 175 195 205
WOD. 150 kb’s. 53/35. I did 45lbs
7:57
Rob B
Wux1
Row 250
Stretch
Wod Rx
5:36
That time is ridiculous. Great job Darrell!
freaking awesome doing this unbroken darrell.. you are ready for the moto!!
You killed another one! Well done!!
Crazy good Darrell!
Wux1
I don’t say that very often!
Row 250
Stretch
Wod as Rx
8:08
oops, forgot my strength…
Front squat x 5 75-85-95-100-100 (stayed there to work on form, elbows up and in)
Yay Michelle!
Yay for Rx! Way to go!
MOB
250 m row
WU X 1
Front squats 1′s
95-110-125-140-155
WOD
150 kbs @ 35# as Rx
Time 6:03 Unbroken!!
Love the 8:30 time slot..but now I’m really really late
Heather! That was amazing!!! Big, huge, congratulations!
Thanks Michelle – enjoy your July
Unbroken?? You’re a machine! When I grow up I wanna be like Heather Steeves!
Are you kidding, Heather? Unbroken! Why do you have a superhuman grip?
And yet I don’t seem to be able to open jars unassisted…strange
WOW Heather that is AMAZING!! Congrats
WOW !!! Good job Heather !
Unbroken?! Awesome work Heather!!! Impressed!
Wow!! That is Crazy!! Great Job!! You are a really strong lady
!!
unbelievable, great job Heather!
Im SO SORRY to have swared at you when you yelles TIME! … But really… I was just at like 70!! haha
YOU’RE AMAZING!!! Thats crazy!! Good job Heather!!
*YelleD … lol…oups
I love ya anywayNadine! And I couldn’t hear you over my dancingand singing!
Oops! That was Heather S on Julia’s computer:)
hehehe… Glad you didn’t take it personal… lol
You are a machine Heather! Way to go!
i’ve said this before.. i’m amazed, oohh no i haven’t said it before cause i keep it to myself so you don’t get all high and mighty!! lol.. great job heather..
Unbroken??? For Real???? That’s that “bitchy” streak comin’ out of you again Heather. AWESOME!
Finally I can use my bitchiness for good and not for evil!!
Wow amazing Heather.
Mobility
250 m row
WU X 1
Strength X 1 Shpulder Press
45-45-50-60-65(F)
WOD
150 KBS (25 lb.)
Time 8:28
Last time I did this was Oct. 19/09. 100 @ 25 lb. and 50 @ 20 lb.
PR of 5 lb.; for last 50 and PR of 1:27.
Nice PR Heather!
Way to go Heather! Great progress
Mobility
250m row
WU x 1
Strength : Push Jerk 5 x 35-40-45-50-55
WOD
- 150 Kettlebell (25lbs)
Time 7min 50sec
I started with 40, than 30, 30,15, 15 and 20
It was a fun workout ! My fiance came today because our home was getting inspected and we had to leave. He said he was pretty impress and he is now thinking of joining in September
Good job people !!
Chantal, don’t let him wait. Catch him while he’s inspired and get him to join us now!
Agreed!!!
Mobility
250m Row
WUx1
Strength – Cleans x5
65-75-75 (oops..added an extra round)-85-95-105 (PR 10#)
WOD
150 Kettlebell 35#
Time : 8:36 Rx
First time Rx on a WOD! Someday I will do this unbroken like my hero Heather
Nice job, Kimmy!
Congrats on your first Rx’d WOD! Great job!!
Congrats! Big day for you!
Nice work Kimmy!
Gotta love the Rx! Great job Kimmy!
Mob
250 m Row
WU x 1
Strength
Cleans 3′s
65-70-75-80-85
WOD
!!!
150 KBS (35 lbs)
Time: 8:49 slower than last time but 10lbs heavier!! happy with that, I think I havent been this sore in a long time, mini murph and 150 kbs= painful hehe
10#’s is a big jump – well done Elba!
YAY for Rx!!! Great job my little habanero (that’s ’cause you’re hot stuff! LOL)
Great job on the kettlebells everyone! Looks like another “Change for Change” candidate!
Mob, 250m ROW, WUx1
No strength, lost of lacrosse ball, roller and stretches for back.
WOD: 150 KBS @ 35# = 9:45
Cashout: More stretching…
Man this was hard for me, my back doesnt love me right now. But I finished the sucker. Yay me!
Way to persevere and finish this one, Mario! Hope your back likes you again tomorrow.
mobility
800m run
250m Row
wu x 1
strength – Cleans x 5
115-135-155-175 (did not do 5th set)
WOD : 10 min cap
150 KBS (45#)
Time = DNF – completed 130
I did the first 37 with 53# and changed to 45#
I did this one under 8 mins with 40# last Nov. I didn’t use my hips enough and should have stuck to 40#.
great effort frankie.. and this sport is a constant learning curve, you would never know unless you try.. awesome job!
Nice work Frankie. I’m sure you would have had it if you had used 45# throughout.
I wouldn’t say “DNF”, you just reached the time cap. Kinda switching a workout “for time” into an AMRAP. Good job man!!
Wu x 1
250m row
Strength: back squat
95,105,115,125,155 (meant to do 145. Oops)
WOD: 150 kb swings (53#)
Time: 8:23
Yay, my first RX’d WOD!!
Thanks to Jo for pointing out that some of my swings had droopy bells. Lol
Thanks Lora for the commentary on my squats. I love the feedback, especially when it is good. Hehe
Yay for Rx! Congrats!
Your squats looked solid tonight…even the last set with your miscalculated weight.. *wink*
great job rx jack.. but now it’ll be an addiction to get Rx..
I know. It already is an obsession. I find myself always wanting to try but usually come to my senses right before the workout.
mobility
250m Row
wu x 1
strength – Shoulder Press 35-40-45-50-50
WOD : 10 min cap
150 KBS (30#)
40 unbroken, then by 10
Time = 7:13
Arm stretches
Great work on the WOD Sarah
Nice work Sarah!
MOB
250 m row – 58 sec.
WU X 1
Back Squats x5
65-70-75-80-85
WOD
150 kbs @ 30
149!!!!!!!!!! SHOOT!! lol
That chalk video is SO FUNNY!! Nice disaperaing move coach!! hahaha
But WOW!! Heather!! How the hell did you do this unbroken??!! If I wouldn’t of stop at like 50 to chalk, that KB would of fly far far away…lol
Awesome job morning crew! I think I might get used to this… I like the fact that its WAAAAAYYYYY less hot in the AM !! lol
Kevin dosen’t want to let me bring a floor fan so…
149? Are you sure you didn’t miscount?? I think you miscounted! LOL! Great job!
I LOVE YOU LAURA!!!
mobility
250m Row
wu x 1
strength – Front squats 135-155-175-185
WOD : 10 min cap
150 KBS (50#)
Time = 8:11
Very sore and tired today.. worked all night and still sore from Mini Murph
Nice job on the front squats Chris.
I’m still feeling “mini Murph” too. Great time on the WOD in spite of the soreness and fatigue.
nice job chris.. and when you say you worked all night? doesn’t that mean you slept all day? lol.. you should have been well rested!
mob
row
wux1
OHS x 5
20,25,30,35,40,45,50 pr slowly getting these.. less weird now then when i first tried them
WOD @ 40#
7:57 did 80 unbroken, then 20, 10,10,20,10 … WOW.. forearms may explode. Good job everyone and nice reflexes Lance. that got a little squirrely there for a second.
Went to MCF today and did ” The Chief”
3 minute AMRAP
3 cleans @ 95 lbs
6 pushups
9 squats
Rest 1 minute and complete : 5 rounds
Total Score: 380
Push ups were tough! This is an awesome WOD!
Tonight at CFM:
150 kbs @ 35lbs
100-30-20
Time: 6: 10
Last time: 5:54
You’re not cheating with another gym???? I’m hurt!
You’re nuts! 2 WODs in one day (and one of them “The Chief”)!? Great results on both of them! I had a tough time holding on to the KB for 75 reps…way to go with your first 100 unbroken!
250m Row
WU X 1
Strength – Shoulder Press X 5
95-115-125-135-140
WOD – 150 KB swings @ 40#
Time – 7:25
Mobility
250m row
WU x 1
Strength: Push jerk (x5)
65(10)-95-105-115-125
Nice sharing a bar with you tonight Lance and Jack.
WOD as Rx’d
150 KBS @ 35#
Time = 6:02
First 75 were unbroken, then the rest were very, very broken!
Great work 6:45 crew!
Was 6:18 in November, so 16 sec PR. I’ll take it!
at a time like that, I can’t imagine that they were “very very broken” at all. That’s a great time.
Great time Lora!
awesome time Lora, knew you and corinna would have a good go at this one standing right next to each other!
Awesome score Lora! Yes, I am nuts! lol!
WU x 1 + 250 m row
Rolled on foam roller & ball today instead of strength. My body needed much more than lifting heavy weights.
WOD @ 35#
Time = 8:48
No PR today…:28 seconds slower than last time. No surprise, Mini Murph did me in big time this week and everything is slow & painful it seems.
First 50 unbroken and then many many breaks thereafter.
Murph is a killer to start the week with!
changed class at last minute so i could do fundamentals tonight, so had to rush through WU and mob..
250M row.. 42.2 (which i was corrected that it shouldn’t be race pace, thanks jo but it was just a leisurely pace! lol
Wod rx
7:16
50 unbroken then did 10s all the way in.. grip killa!!
nice pace going beside me Jeff L..
Nice job doing Rx! Grip killer for sure!!
practiced hspus instead of strength, was able to put a couple kipping ones together at the end with no plates
Wod rx 6:03
MOB
Row 250m
WUx1
Strength: Back Squats x 5
130-145-175-190-210
WOD: @ 45#
Time: 8:14
Holy Hell! My wrists and grip are still dead!
Great Work 6:45