Rest day or mobility work.
The Women’s Only Program
-Erin Cunningham
Throughout the last couple of months, I’ve had the pleasure of coaching the Women’s Only classes on Monday, Wednesday and Friday mornings. On average, we have around 15-20 women in each class learning new movements and many of our baseline CrossFit workouts. Just this week, all of our gals took at go at “Grace.” Talk about a tough task. With so many new girls entering class on any given day, it can be a challenge to teach complicated movements to the masses and have them execute each movement well. I can honestly say I was completely impressed with how well the entire group moved. The energy in the room was amazing and it just goes to show, our women’s only classes have just as much spunk and talent as the Co-ed classes.
For most of you who have been around awhile, including myself, I think we tend to take for granted how easy it is to consistently do thrusters, pull ups (banded or kipping), kbs and our favorite, squats! With such a broad range of talent showing up each morning, Alison, myself and the rest of the coaching staff make it a point to reinforce the basics. From a coaching standpoint it’s actually been a great learning experience. It’s intimidating knowing that we are at the front line of most of these girls’ first experience with CrossFit. Of course it may not be for some. But for all of us that have made CrossFit a part of our lives, routines and on occasion part of our social scene, it’s really important to leave these women with the right first impression of what CrossFit is all about.
I’ve heard from quite a few people in the community wondering about the Women’s Only program. The best question or I guess comment I guess I’ve heard is, “Having a Women’s Only program is not really what CrossFit is all about.” Let me just say, having a the program is completely what CrossFit is all about. Yes, it is only women in the class, however, each and every day, these women are coming in learning, knocking out a WOD and then coming back for more. Yes, most of the newest faces have come from our Groupon promotion, where again, you see a ton of different types of talent, however, we have had many of these ladies stick around and actually sign up to join our community because they have seen the benefits of CrossFit and how they can incorporate it into their routine. As a coach of the program, I’ve seen some really cool things. First kipping pull ups, handstands, etc. There are so many amazing things that happen from week to week that’s it’s completely gratifying and it makes me excited to be able to coach these women as they start and continue their CrossFit journey. If you see any new faces around the box from the Women’s Only program, say hello and get to know these ladies because they are all rockstars too!!
Terrific write-up Erin! I’ll be the first to admit that when I heard there was a “Women’s Only” class, what immediately sprung to mind were segregated gyms, with a little section for women to do pilates, the elliptical, and other “nice n easy” softy movements in the privacy of their own little cubby, outside the harsh eye of manhood.
But my first WOD ever just so happened to be in Erin & Gina’s WO class…and it was anything but powderpuff. In fact it was the hardest workout I ever did–5 rounds of wall-climbs and burpees. I actually maxed out in the middle of the workout and had to scale it (sweet JESUS those WALL-CLIMBS!), and was sore for over a week–I wasn’t sure I could handle such aggressive workouts. But this spark of a challenge along with the support and encouragement of Erin, Gina, and the other CFers had me hooked.
I’d go back for a Women’s Only class any day, and have on occasion since I started, I just make sure I go in expecting to have my a** kicked.
I couldn’t agree more with Erin. I think that the idea of barbells, pullups, pushups, etc. are pretty intimidating for most women which scares them away from CF. The WOC allows these women to feel more comfortable with their surroundings while learning the basics with others at a similar level. For example, at a typical gym, it’s my experience that most of the women focus on the cardio equipment and some of the weight machines while the men are moaning and groaning working with the free weights. This seems to give the ladies a since of fear and intimidation so they feel like they have no business picking up a barbell. I’m not saying that this is the way that it should be, but it is what it is. I love how the WOC shatters this stereotype and instills confidence in the ladies. Not to mention that I’m sure that they will eventually develop better form than some of those meatheads :)
Thanks for the write up! This is my first post since I’ve been at Crossfit, I’m still getting over the fear of posting my own times on here.
I did join Crossfit because of the groupon, but that was back in May and I’m still here. I really enjoy the WOC and the coaches who take the time to teach all of us newbies. Their dedication to our growth makes the burpees and the sweating worth it. I have never been to a co-ed class but being a woman who has mostly taken part in men driven sports, its nice to be surrounded by a big group of women and know we’re all in this together!
I also have to say as a new member Thanks to everyone at the box for making this experience worth it.
An extra Thanks to the WOC coaches with your help and dedication to keep me going….I’ve gone down 3 pant sizes since I started!!!!!! Unreal.
Thanks for posting Teresa! It makes it that much more rewarding for us as coaches to know that we’re doing something right and our members are seeing such great improvements! I feel like the proud parent when I see you ladies start to really “get” what Crossfit is all about. I’ve been so impressed by you, Leslie, Krystal, and Xiomara (just to name a few)
Vertical Jump – 26
Broad Jump – 102
Decided to go at Grace today Rx(135) with a 20 pound vest! Why?! Why the F#CK not!
135 felt light which helped me mentally. Ripped of 15 reps, 3 second break ripped off 5 more then did 10 more with a couple breaks. Felt good throughout!
3:36
I think I can do sub 3 with no vest!
Will be at the box around 1:00 to do Tue WOD if anyone would like to join me.
Erin and Allison: You go girls! I admit that I thought that having a women’s only class defeated the purpose of Crossfit being for anyone. If I were a woman I would welcome the opportunity to take a WOC so I wouldn’t be intimidated by guys like myself (yeah right). But if it helps people to try out crossfit and see its benefits, than more power to you and the crossfit community. One of the first things that impressed me at Crossfit was the level of fitness some of the women were at and their drive to excel in any and all areas of Crossfit. Heck, I was the one sometimes intimidated! Keep it going!
I will say this about the Women’s Only class idea: It’s a good introduction to the core philosophy and movements of CrossFit. But, I do not see the necessity of partitioning the experience by gender when, as we see on a day-to-day basis, that many women often exceed the abilities of the men.
Although it is easy to separate people based upon gender, I see it as perpetuating two ideas rooted deeply in sexism: 1) women cannot perform the same abilities as men and, 2) men are intimidating brutes. These would be inaccurate assessments if painted in broad strokes.
When I first joined CrossFit, I was, literally petrified. I was confused on the movements because I was uncomfortable in my own body. I was unsure what to do because I had never been an athlete. Gym class, in school, was a terrifying experience for me–”Would I be teased, yet again, for not knowing football or some sport that I needed to know about based only upon my gender?” And, even more frightening: “Would we be playing dodgeball today?” I perceived dodgeball as institutionalized permission for the bullies to attack those who were perceived as weak, vulnerable, or gay.
That first day coming into CrossFit brought back this flood of emotions and fears that for nearly 30 years I had repressed. And, what was worse was when I looked at the men around me, I felt like I was transported back to high school and these were the same bullies that would attack me when given the moment. But, as my throat clamped up and my face turned white, I mustered up enough strength to approach to the one coach that I could recognize in the cacophony of the 6pm class, and ask: “Excuse me, what’s a snatch?”
All too often we stay within our comfort zones. For years after high school, I couldn’t be friends with people who did not share my experiences and fears, which certainly limited my abilities and probably deprived me of many wonderful friendships over the years. I didn’t trust “straight” male athletes and, therefore, hid from them because I found them too intimidating.
Let me put the “Women’s Only” WOD in a different perspective, assuming that many of the women share a similar perspective as I described above of the gym being intimidating. Imagine if CrossFit had created a “gay only” WOD when I first came, where people who shared my same fears would have a “safe zone.” How many friendships would I have missed out on? Would I have been as strong as I am today?
How many of the women in the Women’s Only class have gotten to know the people in CrossFit enough so that they would have felt comfortable participating in our social events? My guess is very few because the Women’s Only provides a “comfort zone” that is difficult to transgress.
We could partition CrossFit across gender, age, or any number of ways. But what I see as the underlying logic is not necessarily gender, but ability level. We list this all the time in our Strength portion: “Intermediate vs Advanced.”
Rather than continuing a Women’s Only class, wouldn’t it be more helpful to integrate genders, and separate by ability?
Although many coaches continue to perpetuate the gendered assumption of ability on an Rx that the greater number is “men’s” and the lower number as “women’s,” the verbiage can easily be changed to be based upon strength level, rather than gender. I mean, I’m still working on the hazy ground between “men’s” and “women’s” Rx, but it’s not like I’m getting more “gentleman parts” that are replacing “lady parts.” I’m getting stronger, which really is a genderless concept.
So, in my response to Erin’s post: I would recommend discontinuing the Women’s Only once the Groupon expires, and begin separating classes by ability level, if at all. If we continue to separate based upon gender, we run the risk of destabilizing the familial dynamic that is CrossFit by keeping people within their comfort zones of sociability even if they’re transgressing their physical abilities with killer WODs that are challenging.
And, we also continue to perpetuate erroneous gender assumptions that men are bullies and women are weaker than men. These, as CrossFit demonstrates, are erroneous assumptions.
Danny we used to have classes separated by ability levels for a short time back when we were at the Clybourn location. We had designated Level 1, 2, & 3 classes or something to that effect & based on one’s ability level you went to the designated class if your schedule allowed. However we didn’t restrict a Level 1 athlete from participating in a Level 3 class for example if that was the only time they could make it on a given day.
I think part of the reason that ended up going by the wayside was that many of our member’s schedules didn’t line up with the time slots for their Level of class and they would invariably just come in when they could. There may have been other reasons but it has been tried before and overall the open format seems to have the most success for our box….
OMG Danny, I love you!
Very well spoken and I truly agree with many of the points that you speak of. I mean, I think we can spool off multiple topics just from what you’ve written here in 5 or 6 paragraphs.
However, by no means are we saying Gender, women in this case, are any weaker or NEED a separate arena to workout in or feel welcomed. This is a just another way to introduce more people, in this case women because as you mentioned most women are extremely intimidated by CrossFIt, into our larger community.
I think it would be a great idea to have an open WOD Saturday for everyone of all capacities and all genders to come and join in on a workout.
More ideas welcome!!! This is why we write these articles. We would love feedback on how to incorporate EVERYONE in our larger community. Our Women’s Only program is definitely a part of that!
Danny, that was brilliant. You are a gifted writer.
I also was very intimidated of CrossFit/ weights/ gym but luckily I had a very encouraging friend who pushed me to go with her (in another city though). It took me a year when I moved back here to finally get over the fear of joining by myself and looking silly. I still have to brush up and remind myself what certain moves are!
I went to a women’s class and it was just as hard as any other class. The great thing about having classes with multiple skill levels and co-ed is I’m always trying to chase someone. And there’s always someone on my tail that I’m trying to stay ahead of. It is extra motivation to push yourself.
Cheers!
I have to say that I agree with many of Danny’s points as well. When I joined 2 years ago I was also terrified of WODs and oly lifts, but never felt uncomfortable with having a co-ed class. I think it’s really important to say that this the one time in my life where I feel accepted, supported and not judged by the men I work out with. I love this about CrossFit.
We are all at different levels of experience and strength – which leads me to another thing I love abut the CF community – that we strive to make new people feel welcome and enjoy helping them transition because we’ve all been the new person and because we want them to love CrossFit as much as the rest of us.
I’m not really sure what the answer is because clearly there are many women who like the WOC, but I want them to know that the co-ed classes are just as supportive and fun. :o)
Danny, I also agree with many of your points but thanks to the Women Only class I can talk about CrossFit at home without my wife rolling her eyes. After her first class she (reluctantly) admitted I was right about CrossFit, which is priceless.
What I appreciated about Erin’s post was it addressed the questions she (and I’m sure others) receive about the class. (And let me just add that while Erin phrases it as “questions or comments she receives” I read it as “criticism she receives” about the class; if I’m making an unjustified leap then I apologize). That being said, what really pisses me off about the criticism of the WOC that I’ve personally heard is when it’s accompanied with the often overt message that if you can’t tough it out in a co-ed class then you’re not wanted here. That seems to go against the tenants of CrossFit and the sense of community Rudy and his staff created. Given the scheduling difficulties Alex mentions in his post I hope the WOC remains and allows members to quickly feel comfortable enough to participate in the co-ed classes where apparently Honey Badger will welcome them with open claws!
Took a page out of the Skins playbook and rolled into CFC 8pm class right off the plane, only with a few less exclamation points. Was definitely worried about the heat and my beat-down body from Grace (sore in all the wrong places), but hey if it was easy it wouldn’t be effing ELITE!!! (there’s some !s for ya). Plus I had to get in and burn off the Bojangles business lunch I had that day: cajun chicken filet biscuit, cajun fries, cole slaw, mac’n'cheese, and yet another cajun chicken filet biscuit. LUNCHKILLA!
Bench press: 5 x 10 @ 115# (I think, jumped around a lot on these)
Metcon: 14:25 @ 87#
Learned how to string my KTE by doing. Coach Glenn called me out on my Knees-to-Triceps so I figured it out. Actual time was 15:36 but we got locked out of that front hallway door on the first run, Val timed our wait at 1:11 while I ran around and through the parking garage. This place is getting way too profesh for us cavemen/women, what with the linoleum floor instead of unfinished concrete and smoked glass doors, and where did that lovely paint thinner/tear gas smell go?
Morning: I thoroughly enjoyed canoeing on the river here in the forest preserve today with Cody-the-Dog … multiple portages and loading my wimpy 65lb dog into the canoe turned out to be a nice little heatwave workout.
Afternoon… Grace and I are on. I’ve been waiting for you, lady.
I just wanted to add my perspective from being able to coach a few of the WOCs on the weekends and watching Erin and Alison coach them during the week. From a workout perspective, I don’t see a marked difference versus the regular classes–certainly some of the more technical lifts and heavier loads are modified, but that’s the same as our co-ed classes and I believe the type of stimulus Bryce and the other coaches program into the regular workouts is preserved. What I think is beneficial is that since everyone is just starting out, the coaches can go through the explanations of everything at the same pace–whether it’s movements, acronyms, explaining an AMRAP versus a task-based workout, etc. For example, I remember last week when the Friday class was doing Daniel, and Alison took the time to explain what exactly a Hero workout was, and what one’s expectations are for completing it should be.
In terms of having classes for different levels, as Alex said, it’s difficult to tell someone “you can only go to X class if you are at Y ability” when considering everyone’s time resources and our space resources of running 1 class at a time. In addition, I personally like having a variety of levels of our athletes in a class because it 1) allows me to meet newer members and 2) I can see how everyone is progressing along. With my work schedule I can only coach 1 or 2 classes a week, and I consider myself much less experienced than our lead coaches–being able to workout at variety of different classes helps me to see how people are moving and keep on top of what they want to work on or need to improve. Plus, if we had classes based solely on ability I probably wouldn’t enjoy getting beat down by those guys everyday…
This is just my own opinion, but if the WOC continues to be popular and effective for the athletes in it then I’m all for it. From what I’ve seen, it’s not an issue of ability, since there are some really good athletes in the classes and I have a hunch that a number will join the regular classes (in addition to the ones that already have) down the road. I simply think it’s just another nice option to have for people looking to get into Crossfit.
Erin-Thank you for the write up! While I agree (and disagree) with what many have said, I think we are missing the big picture. This should not become a discussion of WO vs. Co-ed classes. I have heard from many WO members who stated they were terrified of their first WO class but after participating in just one class they were hooked. As one of the coaches of the WO classes, I am extremely proud of our athletes and the the supportive and welcoming environment we have created. That being said, the WO classes are here to stay. Of course, we as coaches welcome feedback (and appreciate it!). I encourage everyone to watch one of the WO classes and then provide feedback as we want the best for our members and our community.
I love all this discussion b/c our community cares about each other. Erin, great write up and thanks for starting the discussion. Like Alison, I also agree and disagree with what’s been said so far. However, it seems that the WO class is achieving what it set out to do (introduce women who wouldn’t otherwise have tried CF to do it) and I am so happy for that. Didn’t quite a few from the WO class post their amazing Grace times from Monday?
All you coaches handle monster-sized classes really well. You guys are all fantastic.
I’ve been in a Fran heat with just PatrickD and Nate before. As intimidating as it was the seconds before we started, everyone in the class who stuck around was so supportive that I’d do that all over again.
I’m really excited about this discussion because, it seems, that many of us share the ambivalence of a WO because of its clear benefits to achieving our goal of fitness for every body, while also leading us to ponder age old questions of gender. The responses demonstrated to me that WO classes make CrossFit approachable. And, like Brett, I certainly find it grating to hear any criticism that a WO is “weaker” or “easier.” I’ve been present in the loft during the classes and I can attest that it is NOT. That fallacy should be put to rest.
If we share the common goal (which I assume we all do), and as I just learned, the WO is but one of the ways to accomplish it, then I support it.
In my first post, I was encouraging the new women to work outside of their comfort zone every so often and get to know the men. Had I followed my fears and those demons, I would have been deprived of some very meaningful friendships with which I’ve developed with you all over the past 18 months.
But, that post was based on an assumption: That the origins of the WO time was that there was a fear (at worst) or a discomfort (at best) that women felt when walking into what is perceived as a “male space.”
And, in a moment of self-reflection, I can be honest in that I have seen (and perhaps done unknowingly), men occupy space that made it seem to someone new that we (men) are, indeed, claiming territory when doing our WODs, whether it be we claim the best spot for our pullups, or position ourselves on the platform with the best equipment.
It’s fairly consistent in the sociological research that men “claim” more space than women, in general (e.g., think about how men sit on the “El”: Legs spread wide, or leaning forward occupying space in front of them, compared to women who keep their purse on their lap, arms crossed over it, and their legs crossed.)
So, in the instance above, it makes clear sense to me now ::why:: there is a need for women’s-only space in a box. And, listening to the posts, I now see in more dimensions why a WO is appropriate. It doesn’t mean, though, that I can’t wish a gendered world away!
Thanks, everyone, for really being such an open forum and permit us to really think through this and “talk” aloud about this.
I’m convinced now that I need to teach a CrossFit course! Hmmm, now to find coaches to be adjunct professors! :)
***CrossFit Chicago Event***
CrossFit Chicago will be at lululemon (Rush/Walton) on Saturday, from noon – 2 for WOD demos.
We’d love to have some of our members there to participate. Our friends (KT and Andy) from River North CrossFit will be there as well. lululemon is providing DJs and SmartWater will be there too.
To throw a little extra in the pot, if you come on down on Saturday and do 1 round of the WOD (FGB), we’ll enter you into a raffle for a complimentary month of unlimited CrossFit. Bring a friend down and if they participate, we’ll give them a week to a full month of CrossFit (depending on their score).
It’s only 5 minutes of your time and it’ll be great to show the outside community about CrossFit.
Swam 1 mile in Lake Michigan with Dylan…..so refreshing!!
Upper Body Repetition Day:
3 x Max Reps Bench Press @ 135#
27 – 22 – 15
Superset 4×8-12 Chinups and Band Pull-Aparts (red band)
12 – 9 – 8 – 6
12 – 12 – 10 – 9
3×8-12 DB Press @ 45#
10 – 9 – 8
Superset Barbell Shrugs @ 225# and DB JM Press @ 30#
15 – 15 – 15 – 15
12 – 10 – 10 – 8
3 x Max Reps with Trainer Captain of Crush Gripper
30-40rep range each hand
I think the WO class is a good idea on the grounds that we can introduce CrossFit to people who would never have done it before. Once they see that CrossFit is awesome, they can start easing their way into the general classes. If CrossFit can empower them to conquer a simple fear of working out with other people, think about the implications it would have on other facets of their lives.
I remember when you guys used to post loads and times in the comments section.
*My first post. WooWooWoo* haha.
Erin,
AMAZING writeup! I am a nighttime girl, but one day I’ll try to come to a morning session.
A couple friends of mine have been trying to talk me into joining crossfit for some time, but I never really was that educated about it. All I knew what that it was something that I wouldn’t regret going to. But after seeing the Groupon (I mean, who doesn’t like an amazing deal?), I had to see what it was all about. I haven’t looked back since.
After losing over 100pds, I have been able to find this inner athlete that I knew was there when I was in highschool, but lost when I left the nest and was on my own. With that, I lost a lot of confidence and self esteem. Sometimes I still can’t believe what I’ve accomplished, but knew all along it was there. Crossfit has taken this to a whole new level that I really never knew could exist! Well, I knew, but I really didn’t believe 100%.
That’s how I feel about crossfit. I feel like my coaches (Kelly, Gina, Eileen) have pushed and given me the confidence to see that I can actually go further than what I thought that I could. I don’t look at it as seperation of male and female, but exactly the point that was made before…it’s a community of people supporting each other. How powerful is that?
I would actually like to come to a mixed class, but I know that I still have a lot to learn as a newbie, and I’m ok with that. Same applies as above…whether it’s a male or female cheering me on, it’s support and that’s awesome. Not to mention I have met some amazing new friends!
I joined…I have no regrets (I should have done it a long time ago).
I finish a WOD soaking wet…I smile :)
@Jonny can you send me the details for Sunday to chris at summersworldwide dot com?
Why is there an assumption that a fat, slow, weak guy (more like I was pre-CFC than like I am now) wouldn’t be intimidated by getting their a$$ kicked by a bunch of women? Our women are awesome, even when crushing me, but I sure didn’t know that coming in.
When do the Men Only classes start?
@drywall — it’s thursday — no WOD on this page.
Nonsense, Beery. Alex and Anthony (Anthony) are just holding out on us regarding the details of their active rest days.
Exactly Drywall.
Swimming today – 30 mins technique work followed by 20 mins of intervals with varying rest periods. technique started to wain at the end so I knew it was time to call it quits. Thought about running later but will just play it cool for now and be ready to hit a few wods hard tomorrow
Elisabeth they straight up posted your name as Erin Akinwale on the Games site with the All Over The Map series video with you on it. What’s a girl gotta do to have her name correct I mean there are only like 45 women in the world competing as individuals so you think it would not be so easy to screw up a name like that.
Guess you have to show them how legit you are next weekend and they’ll never forget it the name…
Another day of Recovery & Mobility work
3 x 15 of each:
GHD sit-ups
GHD hip-extensions
Overhead KBS @ 25#
Push-ups
Pull-ups (w/orange band)–these were tough today
Followed up with psoas, hip, and pec stretches/foam rolling.
I was lucky enough to have the Womens only class available Jan 1st as I ventured my way back into the CFC community after being off a year due to a high risk pregnancy. It was a great motivator for me to come back slowly. Even though I had been in the co-Ed classes before, I didn’t feel ready to jump back in. After a few sessions with Jonnny (mostly one on one since nobody was really into the WO class yet) I felt comfortable to move back to co-Ed. So thank you! It helped me get back into CF! keep it up! Once the ladies are ready, they will move over.
@Drywall. That one killed me. Too funny.
I think AllDay is holding out on us … just like …
Got rear-ended on the way to CFC during rush hour … feel free to blame me for some of the slowdown on the NW side … that Mutha-F@#$#@ made me so mad that I took it and my PMS out on Grace … yes, there was much swearing and the neighbors can kiss my yellow ars# … although there’s a lot of opportunity to improve (as well as another 15# of weight to gain), I beat my old PR @ 5:59! Yeaaahh beeeeeaches!
@ Drywall, here you go. Notice the heavy Bicep Curls:
Weighted Dips (45#): 9-10-6
SuperSet of Chin-ups/ Rear Delt Flys(20#): 13-11-9-8/10-11-10-10
BB Press: 1×12 @ 95, 3×10#105
SuperSet DB Curl @ 55/ JM Press @ 40: 6-5-5-4/10-10-10-6
Well played Drywall, well played.
6am: Mobility work, 1 hr Core Power yoga
7pm: “Amanda” (9-7-5)–>I got the reps wrong and did (9-6-5)
MUs (full turn out)
Snatch @ #135
13:45
About a minute slower than I did it last, but I did that with bent arm MUs. No fails on the MUs, strung a few pairs together. Looking back I can go harder on these and probably try to string more together. Failed one snatch, weight felt relatively light but still need to get more aggressive on the pulls. Not worried about the time here as I’m trying trying to get MU in 1x/week–would like to get in down in the high single digits eventually. Thanks BW and Glenn for telling me the right rep scheme, I am an airhead.
I have enjoyed reading this discussion. I appreciate that we do not separate classes by ability or (as has been suggested in the annual survey) by age. Even though I am on the low end of the ability scale and the high end of the age scale, no one has ever made me feel like I didn’t belong. I learn every day from the more accomplished athletes, and truly appreciate when coaches take time out of their own workouts to give me tips.
After seeing the enthusiasm of the coaches and participants in the WOC, though, I wouldn’t hesitate to attend if the times fit my schedule (schedule one for 5 or 5:30 am and I’ll be there). I think it’s great that women are coming and finding out what a great community this is. That is the most important thing
Thank you, CFC!
Got my first MU today, in fact I got about 10 of them. Wheeeee!
Too tired right now for witty banter (sorry Joy)…
Tuesday’s WOD: 5 rnds + 1 FS @ 120# (thought this was 60% of 1RM FS, just realized should’ve been BS, yeah def BS!) No grip on last round of chin ups so had to go singles.
Hey it’s Friday!
Met: DNF, but missed du’s on 2nd, 3rd, & 4th. Finished 3 hspu w/ 10″ bumper.
Should I assume a jumprope is needed for todays wod?
Bench: 3×10 #135
WOD: 18:11 #95
Running in 95 degree heat killed me. My runs got ridiculously slow for the last 3 rounds. I would like to do this one again when it is 20 degrees cooler.