A lot of times here at CFLC we become very focused on the “for time” aspect of our workouts. I personally love the moments of chasing down those final reps alongside everyone else and seeing just how quickly I can accomplish whatever work is set before us. But lately I have seen some great results with slowing down and focusing on all of the moving pieces and nuances involved with the movements we do (especially the gymnastic movements). Where is the most ideal position for my hands during a Handstand Push-Up, should I kip my Handstand Push-Up with my knees tucked in and hips rolling as far off the wall as possible or would more of a “frog kick” type of kip benefit me here? Where is the most ideal grip position for Toes to Bar? How effective of a kip do I have on the Toes to Bar if I visually spot straight ahead, down, or slightly up above the bar? A lot of these questions are hard to ask and answer when you are racing against the clock. If you were to take that aspect out of training and instead change your focus from speed to intent from time to time the benefit will carry over towards making you move better and more efficiently, thus giving you a faster time, more results and progress, etc.

So, for some of the workout postings you will see here on the blog, I’ll be posting the workout along with the intent of the workout. Some will be for time, some for strength and skill, others will be for quality of movement, while others will simply be breathers that build your aerobic base. Hopefully, this will help the mindset of you the athlete, knowing how to approach each workout and where to spend your effort and energy.

3 Sets
2 Push Jerks + 3 Split Jerks

Intent: Quality of Movement (tight kips with feet together, focus on hollow rock and arch positions, “snappy” toes to bar)
4 Sets
6 Ring Muscle Ups
10 Toes to Bar
15 GHD Sit-Ups


4 Sets
7 Strict Pull-Ups + 7 Ring Dips
10 Toes to Bar
15 GHD Sit-Ups

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