What a difference a day makes.

The CFKoP Dirty Thirty
30 Box Jumps (20″/24″)
30 Dumbbell Hang Power Cleans (25#/45#)
30 Dumbbell Push Press (25#/45#)
30 Kettlebell Swings (35#/55#)
30 Push-Ups
30 Sit Ups
30 Wallballs (14#/20# to 9ft/10ft)
30 Double Unders
30 Burpees


Happy Birthday Keith – ps. Keith is 30 today!


“A wise man makes his own decisions, an ignorant man follows public opinion.”

-Ancient Chinese Proverb

 I attended the 6am session @ CFKoP, led by coach Stephanie, & there were 15 or more in attendance. Stephanie led us through warmup & mobility, and then reviewed standards for WOD.

My shoulder feels better, but I nonetheless went lighter on the cleans & presses, settling on 35# dumb bells. Yes, in retrospect I probably could have gone heavier.

As there were only 3 or 4 24″ boxes, and they were all quickly claimed by regulars, I grabbed a 25″ box. Uhm, I’ve never been to a CF with such a variety of box sizes.

Here’s what transpired…

Box jumps were completed unbroken & to games standard, i.e., I stood up on top of box before jumping off. I was the first to complete box jumps. I completed power cleans I reps of 20 & 10, push press in reps of 15, 10, & 5 (making sure I didn’t hurt my shoulder), 55# KB swings in reps of 10, pushups in reps of 10, 10, 5, & 5, Abmat sit-ups unbroken, wall ball shots in reps of between 9 & 4 (with 3 missed reps), double unders in 25 & 5, and burpees in reps of 5.

I was the first to call time in 12:45.

I felt much better this morning than I did yesterday evening. I’m a morning person. Don’t hate on me.

As with every CF that I’ve visited, the folks at CFKoP are very warm & friendly!


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