How’s Your Herd?

HSPU, a goat for many, but you've got an opportunity to practice them Thursday

Training goats takes time and patience.  It’s been about a month since our Goat Board went up.  What have you done to improve in that time?  What breakthroughs have you made, or where have you gotten stuck?  What measurable, observable data have you collected?  Take a look at what you’ve done over the last month with a critical, analytical eye, and formulate a plan for the next.

Need help?  Ask your coaches.  We watch you every day.  We know you.  We’re also training goats of our own, and have insight to offer.  After all, it’s why we’re here.

April 21, 2011

Hang Power Snatch 3-3-3-3-3

Chest-to-Bar Pull-ups
Front Squats (135#/95#)
Handstand Push-ups

12 thoughts on “How’s Your Herd?”

  1. WOD: 16:48 w 1 ab-mat for last 4 rounds
    The Bad: My time it sucked. HSPUs and FS are not in my herd.
    The Good: My shoulder didn’t hurt so I can get back to working on HSPUs
    Also I go to a great gym! Thanks for the encouragement from everyone this am.

  2. Snatch – 35kg x 3 (PR)

    WOD – 8:52 with 1 red on c2b pull-ups, 95# front squats, and 2 abmats and a 5kg plate on HSPUs.

  3. HPS – 65kg x2 (failed on my 3rd rep)
    WOD – 8:19 Rx (still need a lot of work on my pull ups but seeing some improvement since starting my volume training)

  4. Christina Nikitopoulos

    Hi all,
    Sam Horenstein and I are hosting a paleo treat-making party at my house on Sunday, May 1st, 12:30/1:00ish.
    Come over to watch the Red Sox game, cook up some tasty paleo-friendly foods, relax the day after 11.6, and hang out with your CFF friends.

    Everyone is encouraged to bring ingredients and their recipes and have fun with each other in the kitchen or out on the grill.

    My address is 24 Van Greenby Road, Lowell MA… Please email me (or Facebook message me) to let me know you’re coming so we can get a rough count (

    We hope you can make it!

  5. HPS: 50kg (10 kg PR)
    WOD: 7:something (with 50kg FS and ring push ups)

    Last class today before heading back to Sweden. Great getting to know you all, Anni and I will miss you!

  6. I did the HPS at the base gym best I could without bumper plates. I did the last few sets at 75# (34kg).

    Goat herding: 40 box jumps

    Using today as active rest, so no WOD.

  7. Hang Power Snatch: 45kg (my landing sucks and it’s affecting this and my cleans…grrr)

    WOD: a flailing 14:12 (on the upside i was 1 abmat away from the RX)

  8. HPS: 45kg
    WOD: No idea. So angry at my handstand push-ups that I didn’t remember my time. Rx FS and C2B. Rx HSPU until 7 remaining. Then added 2 ab mats just to get through it. Only positive of this WOD is FS sets were all unbroken.

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