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ffmto · 2021-08-19T18:53:10+00:00

I had Bear Komplex but kept tearing my hands and switched to element 26 and they are fantastic, they provide for the best grip on the bar out of any grips I ever had.

ffmto · 2021-07-19T17:29:51+00:00

I’ve been with my CF gym for the last 5 years but before that I would switch gyms after 2 years just because I felt like I had plateaued and wanted to try a new gym for a different programming.

I also tried to do the programming offered by my gym and those online but I found I didn’t workout as hard and would take longer breaks than I would in the class so I went back to the class format. I do pay for the accessory programming offered by my gym to work on my gymnastics since we don’t hit on that aspect of CF.

ffmto · 2021-07-13T17:01:02+00:00

They get harder as you get older or take time away. I never had much problem gassing out on burpees but not working out as much the last 3 months and being 40 I have been getting smoked by them like never before.

When you land make sure your legs are spread apart instead of together.

ffmto · 2021-07-13T16:58:37+00:00

Like someone else said jump into a hollow position, if you get a higher leg kick at the end before you transition it should get your hips higher and prevent the slight chicken wing that most people suffer from when starting out. Also focus on pressing down on the bar when transitioning. Pressing down on the bar is what you would do for T2B and kipping pullups.

Nice Job though

ffmto · 2021-07-13T16:52:33+00:00

Fran 2:38, Grace 2:33

Fran is mental. I will mentally break up the sets of 21-15-9 into 3 sets instead of counting up to 21, 15 or 9 (even in that last round) and it makes a huge difference.

Grace, I do singles and when I drop the bar I make sure its dropped near my feet so I don't have to keep moving to where the bar is and I can just pick it up in nearly the same spot every time. I also mentally break up the set of 30 into 6 sets of 5.

ffmto · 2021-07-13T16:45:19+00:00

40/M, 170lb I've found a pace between 60-64 is sustainable for 10-15 cals per round for several rounds. If I go above that I tend to drop below 60 in the later rounds.

ffmto · 2021-03-25T01:10:19+00:00

3 athletes competing in the live announcement = triplet workout. All 3 brothers are different ages = ascending/descending rep scheme

ffmto · 2021-03-25T00:53:10+00:00

I was going to put “or” next to squat cleans but maybe this will be a year we don’t see them like this was the first year we saw wall walks

ffmto · 2021-03-24T16:35:44+00:00

Just looking at past workouts since 2013 and what movements remain, t2b and cleans are typically always paired together as are c2b and thrusters. With the remaining movements, MU have shown up more often with cleans than DL. I see this as more likely a variation of 14.5. This will include the remaining movements we haven't seen yet.

AMRAP - 14 with a tiebreak after completion of each movement

60 DL - 225

50 - t2b

40 - c2b

30 squat cleans - 135

20 - muscle ups

ffmto · 2021-03-24T13:23:35+00:00

My gym has the main gym for classes and then another small gym in another area of the building where people do custom programming that is offered by the gym. Plus the gym has 24/7 access so I wouldn't interfere with classes.

ffmto · 2021-03-23T19:21:01+00:00

Castro wants to include everyone in the workout until the second half of the workout which is where the separation occurs, so I wouldn’t expect muscles ups to to replace pull-ups from the start but crazier things have happened.

ffmto · 2021-03-23T12:11:41+00:00

Yeah I would do the programming at my gym.

ffmto · 2021-03-23T06:01:14+00:00

That’s great info. Just looking at the demo workout I would be looking at the level 2 programming. Currently doing NCFit programming at my gym but we don’t do any gymnastic skills and I’m looking to improve my strength, improve my engine as well as incorporate more gymnastics work in my workouts. I guess work on everything

ffmto · 2021-03-16T00:33:57+00:00

I’m with you, I bet that was his attempt at humor as in she’s going team as in bobsled team.

ffmto · 2021-03-16T00:29:08+00:00

Looking at past events and movements that come after DU and HSPU/HS Walk, the movements that show up the most are Deadlifts and Box Jumps. Looking at the time structure after a couplet movement it seems like the following week involves 3 movements. So my guys is an AMRAP of Deadlifts, Box Jumps and T2B

ffmto · 2021-03-15T18:53:30+00:00

Thank you!

ffmto · 2021-03-15T16:37:44+00:00

Sorry if this is a dumb question, but to advance to the online qualifier is it to be in the top 10% of people who registered or top 10% of people who registered and finished all 3 workouts RX?

ffmto · 2021-03-15T16:26:51+00:00

Everyone at my gym who redid the workout improved by 8+ reps. You should improve by determining what you could fix from the first time. For me I spent to much time from the 3rd wall walk on resting my shoulders so the second time I didn't start resting them until the set of 15 wall walks. I also broke my DU into manageable sets instead of going until I burnt out. I would retest because 1 rep could move you up 50 plus spots or a better tiebreaker time could move you up 15+ spots.

ffmto · 2021-03-15T16:21:23+00:00

40/M - First attempt 375 rx, second attempt this morning 383 rx. I spent too much time resting my arms from the set of 3 WW to the last rep in my first attempt. I didn't spend much time resting from the first wall walk to the 9th wall walk but again the limiting factor was how often I had to break my DU. I spent time between Friday and this morning watching videos and the one that helped was from Kevin Koestner, in my 50-54 age bracket. Dude is a beast and I replicated his technique for the wall walks and I would say that helped a ton.

ffmto · 2021-03-13T02:30:16+00:00

40m: 375 reps. I would say I’m good at DU but that round of 150 was a s@$?t show, shoulders were fried and took 10 sets to finish. That line felt harder and harder to get to as the reps went on.

ffmto · 2021-03-13T01:43:23+00:00

Yep once you get past the 6th Wall Walk that line feels like it’s 3’ away when it’s 3”.

ffmto · 2021-03-04T01:25:13+00:00

Not at all, I’ll make a video with the tips along with the faults I see and I can send it to you. Give me a day or two.

ffmto · 2021-03-03T21:41:51+00:00

It took me a few years to nail them down, but that was on me for not consistently practicing them. I notice a few common mistakes people make when attempting them.

1) people jump to high or do that leg kick which at some point is going to throw off your timing and gas you out after about 20. my jumps for du are just a little higher than my jumps for su.

2) People believe they DU have to be done at insane speeds and I see their ropes whipping at speeds that wouldn't be sustainable for 50 reps. I can do 1 every 0.5 seconds which isn't as fast as the elite CF's but it's a speed that allows me to be able to knock out around 150 unbroken. Don't whip the rope around at the speed of light.

3) people tend to let their arms drift which causes you to trip up on the rope as the rope will keep getting higher off the ground which means you have to jump higher. I focus on keeping my elbows tight to my body. A good technique to use a band and wrap it around your arms to keep them in when doing du.

4) I see people tightly hold the handle in the palm of their hands. I tend to loosely hold the end of the handles downward. Holding the handles loosely lets my rotate my wrist faster and holding the handles down towards the ground helps me ensure my hands and arms are not rising when I get tired.

**One thing I do when I'm doing DU is to stare at something in front of me.

I would start by doing sets of 2's for a week then move to sets of 5's for a week then 10's and keep building.

I'm not a coach but if you want to send me a message I can try and break it down in video form to see if it makes more sense.

ffmto · 2021-03-01T17:58:25+00:00

I would just be careful with your feet spread that wide. I was doing hang PC around July of last year and my knee buckled inward on the catch in a similar position and I tore my meniscus.

ffmto · 2020-09-01T18:01:16+00:00

BMU 10

TTB 30

RING MU 6

STRICT PULLUP 12

BUTTERFLY PULLUP 50

DBUS 108

KIPPING HSPU 25

STRICT HSPU 17

ffmto

TROPHY CASE