Ok, this will be a back-off day for sure. Sixth day in a row… Damn these handstand pushups!! I already feel stronger overhead though. It will be interesting to try my 1RM strict press at the end of this month and see what happens…
Keep it up Coach D. I think we can all take a great lesson from this. Most of people, I know me especially, like to avoid the stuff we are weak at – we should be diving head first into those movements. I think a month pull up challenge is in my future – maybe with that I can finally learn the butterfly kip! Who’s in?
I like the pullup month idea. Really focus in on getting an efficient kip, getting any butterflies, or even just getting one deadhang. Aim to go unbroken every day.
Good WOD today, walking home I wish we could have fit that run in.
Warm Up– 1minute each 2 rounds
20kg kettlebell swing/walking lundges/situps
DeadLift- 5/5/5/5/5 @ 60-75% 1RM
Did it at 125# then re-did the whole thing at 215#… Long story short, it was too early in the A.M. and I screwed up the math
7RFT of: 7 each Snatch/O.H.S. (@75#)
+9 HSPU
I can’t blame today’s WOD but my shoulders feel gross. Good thing tomorrow is a rest day.
One for the road; check out this cool infographic on eggs… Guide to Eggs
WU- 3 RNFT of: 20 DU/ 3 HSPU/ 1 Rope ascent
DeadLIft: WU-5@95/135/225
5X5@275lbs
Snatch/OHS @95lbs=10:57
1 mile run=8:41
legs cramped bad on the run:)
I LOVE CROSSFIT!!!
WU- 3 RNFT of: 20 DU/ 3 HSPU/ 1 Rope ascent
DeadLIft: WU-5@95/135/225
5X5@275lbs
Snatch/OHS @95lbs=10:57
1 mile run=8:41
legs cramped bad on the run:)
I LOVE CROSSFIT!!!
Ok, this will be a back-off day for sure. Sixth day in a row… Damn these handstand pushups!! I already feel stronger overhead though. It will be interesting to try my 1RM strict press at the end of this month and see what happens…
Keep it up Coach D. I think we can all take a great lesson from this. Most of people, I know me especially, like to avoid the stuff we are weak at – we should be diving head first into those movements. I think a month pull up challenge is in my future – maybe with that I can finally learn the butterfly kip! Who’s in?
Yeah, way to go D!
haha I’m in.
Good idea Cory.. I need to get a pullup…
I like the pullup month idea. Really focus in on getting an efficient kip, getting any butterflies, or even just getting one deadhang. Aim to go unbroken every day.
After a month of pullups, we’ll ALL be fighter planes made of biceps.
Good WOD today, walking home I wish we could have fit that run in.
Warm Up– 1minute each 2 rounds
20kg kettlebell swing/walking lundges/situps
DeadLift- 5/5/5/5/5 @ 60-75% 1RM
Did it at 125# then re-did the whole thing at 215#… Long story short, it was too early in the A.M. and I screwed up the math
7RFT of: 7 each Snatch/O.H.S. (@75#)
+9 HSPU
I can’t blame today’s WOD but my shoulders feel gross. Good thing tomorrow is a rest day.
One for the road; check out this cool infographic on eggs… Guide to Eggs
the 7RFT of: 7 each Snatch/O.H.S. (@75#) time was 17:40 or :50 something
Haha 125#… Way to push yourself! 😉
Warm Up– 1minute each 2 rounds
12kg kettlebell swing/walking lundges/situps
DeadLift- 5/5/5/5/5 @ 60-75% 1RM I used 125lbs.
7RFT of: 7 each Snatch/O.H.S. (@75#) about 16 min
yea, hate we missed the run J, next time
I did not use 75 lbs for the Snatch/O.H.S haha I copied Jason’s post.
I used 45 🙂
Still, that’s quite impressive! This wod was a leg killer!
Brutal today.
WU:
28-12-7 burpee, pullup
Total: 4:29
Deadlift 5-5-5-5-5
275lbs
We changed the WOD to 5 rounds instead of seven, so I did:
5 RFT:
7 full squat snatch
7 ohs
@ 75lbs
Total: 10:59
Ouch. Rest day tomorrow. MUCH needed. Today was day six in a row. Also did my handstand pushups. This is getting tough!
WU- 3 RNFT of: 20 DU/ 3 HSPU/ 1 Rope ascent
DeadLIft: WU-5@95/135/225
5X5@275lbs
Snatch/OHS @95lbs=10:57
1 mile run=8:41
legs cramped bad on the run:)
I LOVE CROSSFIT!!!
WU- 3 RNFT of: 20 DU/ 3 HSPU/ 1 Rope ascent
DeadLIft: WU-5@95/135/225
5X5@275lbs
Snatch/OHS @95lbs=10:57
1 mile run=8:41
legs cramped bad on the run:)
I LOVE CROSSFIT!!!
Warm Up- 3 Rounds 20 DU, 3 HSPU, 1 Rope Climb
Dead Lift 5/5/5/5/5 Warm Up 135#
205 # 5×5
WOD: 5 RFT
7 Squat Snatch/ 7 OHS
8:45 🙂
1 Mile Run 7:25
Shoulders are done !! HSPU are slowly killing me and im not even half way there..
used 75 pounds on the WOD
Warm up: 2 rounds: 1 min each of 16kg KBS/walking lunges/situps
Deadlift: 85# 5/5/5/5/5
WOD: started with 45# for the first 2 rounds, the rest did with 35# (that was a killer! ouch!)
1 mile run: 9:57 (damn the cold weather :()
Warm up: 2 rounds: 1 min each of 16kg KBS/walking lunges/situps
Deadlift: 85# 5/5/5/5/5
WOD: started with 45# for the first 2 rounds, the rest did with 35# (that was a killer! ouch!)
1 mile run: 9:57 (damn the cold weather :()
my time for WOD was: 9:04
Holy painful quads batman! I really can’t remember a time I was this sore and tired.
Warm up – 9 HSPU + 2 rounds of 24kg KBS / Walking lunges / Sit ups (1 min ea)
Dead Lift 5/5/5/5/5 @ 275#
By the time I reached the snatches and OHS I was cooked and I went very light.
5 rds of 7 Squat Snatch & 7 OHS @ 65#
8:40
Mile run – 8:30
Thank goodness tomorrow is a rest day – everything hurts!!!!
Warm up – 3 RFT 20 double unders and 6 burpees – 4:26
Dead lifts 5/5/5/5/5 @ 115#
WOD @ 25# (OHS are my weak point and need work) 5 rds total 10:08
1 mile run 8:53
my legs hurt already.
Just for fun……
Got 5 skinned cats tonight on the bar and 2 kip pullups in a row! I am getting there!
That’s awesome, Chrystie! Congrats on the unbroken pullups!