We have LOTs of outdoor workout space

Friday 160729 “3/4 Helen”

In past few days I have heard quite a few CFM athletes recounting stories of their beach experiences over the past few days. Some relating to teaching friends how to surf/body surf/body board. Others heading to the beach before sunrise to photograph the coast as it basks in the first light of day. Some of you have made play dates to surf and paddle together and I overheard a conversation about a few people who found a new beach to hang out at that doesn’t pop up on most peoples’ radar… sort of the opposite of Paradise Cove and El Matador these days. Keep up the exploration, continue encouraging others to get in the water, and join us on Sunday morning at 8:00-9:30am for a Zuma session in the ocean, tower 14 on the Trancas end of the beach. Bring anything you have that you might want to use or lend: boogie boards and fins are really the most ideal. When you learn how to navigate the impact zone with a boogie board and then cut down the line on a wave- it makes learning to surf MUCH more satisfying.

Rod makes short work of the rope climbs in one of the recent Hero WODs
Rod makes short work of the rope climbs in one of the recent Hero WODs

Todays WOD is a sprintier version of the benchmark Girl WOD Helen. This is the penultimate event in a series that has been programmed over the past few months- Helen back in late April, Helen and a Half in early July and now the shortest version that includes 75% of the regular Helen. Hit this one hard and then stick around for kettlebell practice following the timed WOD.

Friday’s WOD at 7 and 9am, 3 and 5pm
“3/4 Helen”
Three rounds for time of:
300m run
16 American KB swings (24/16kg)
9 pull ups
Post time and scaling to chalkbarod/journals
Helen times: July 7 2016 ( Helen and a half) April 21 2016, Dec 29 2015, Dec 12, 2015, July 16, 2015, June 20, 2105, May 15, 2015
Kettlebell strength, skills and practice
Movements related to kettlebell

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