Submitted by benjamin on Mon, 2014-02-17 20:00
EMOM 101-4 Handstand Push UpsScale to 10 minutes of work getting upside down
CROSSFIT OPEN WOD 13.4Amrap 73, 6, 9...135/95 Clean & JerkToes to Bar
DUs: 29 unbroken in round 1. The rest of the rounds were split up more. Still I think 29 is +4 for me.
HSPU: 2 mats. 2-2-2-1-1-1-1-1-1-1. Again, thats the most I've done consecutively.
AMRAP: 115#. 2r +13.I realize now that I put 3r +4 on the board because I'm bad at math.T2B really slow this puppy down.
PR -- Nice!
EMOM 10: kick up to a handstand with ab mats
13.4: 63#, leg raises. 36 reps total (through the round of 9). Last time I got 51 with 53#.
DUs: about 4 misses overall.
HSPU: 2 strict EMOM, except I failed on the last rep.
13.4: 37 reps -- down 8 from the open (grr!). No kips on T2B to avoid shoulder trouble. I guess I wasn't being too aggressive this morning -- there will be a time for that later on.
First 6am with Glenn!! Best wishes to Coaches B&J&co.
Great turnout 6am!
It was good to see Long back from injury and James back working with his oh-so-stylish vest.
DUs - they did not seem to be happening this morning. I think I got 25ish unbroken the last 2 rounds...I need to figure out CLee's secret zen-like mind power to 'only have like 4 misses'!
HSPUs - working next to Nick A is always a good humbling experience! Worked the first two rounds strict @ 4 reps, then the next 3rounds with the frog kip @ 4 reps, then the rest were 2/3 reps trying to incorporate the full kip. I think I'm going to work on the full kip version tomorrow...since Nick A did that and was able to get 4 HSPUs each round.
WOD- Rx, 3+12 (48 reps if my math is correct). I was hoping to get through the 4th round, but I'm pleased with this. I need to work more on using my legs/hips during power cleans and presses!
Post-Class: More DUs (several rounds of 30 unbroken) and snatch balances to work on speed into the hole, arm lockout and stability in the overhead position.
Happy snow day (again!)...
DU were a struggle today, per the norm. I continue to concentrate on keeping a hollow body position and minimizing furstration. Was shooting for string of at least 5, I think I got up to 9 at one point.
HSPU - 3 per minute, kipping. Trying to keep these consistently fast to avoid the head rush.
WOD: 3rd + 5 reps. Tried to keep up with Adam, but he was just too fast on the cleans! The push jerk was the most limiting factor this morning.
Handstands - wall walks with 15 second holds
WOD - 73# & Knee raises - 3 rounds even. I haven't done heavy cleans in a while and it showed today. Thanks to Glenn for the helpful tips
HSPUs: 1 good strict HSPU keeping tight through the core (or at least trying to)
WOD: Modified - 3, 6, 9... box squats with my 40lbs vest and dips (unweighted) on the matador. 5 rounds.
I'm glad Adam liked the weighted vest look. What would J. Peterman say about it? "A vest doesn't come right out and hit you over the head with a club. But still…vests do have their own private power of suggestion. A weighted vest seen under an open jacket makes you seem just a little on the sophisticated side.
People look. They say to themselves: “What is it about this guy…probably has a gull-wing Mercedes that he never even drives.”
A man in a vest like this seems at ease. This is nothing new. Vests have always had that power. But whether a vest makes a man become that way or a man who is that way always just naturally wears a vest, is not known."
WOD: 43 reps ... 7 cleans into the round of 12; 75# and Leg raises... did 64 reps @65# back in March - this seemed a bit more difficult ...
DU's - These clicked today. I got 4 rounds of 30 unbroken and the remaining rounds I was between 26-29.
HSPU's - 4 reps every round. Feel pretty comfortable doing these, especially since learning the kip.
WOD - 3 rds + 10 reps, RX. This was a great workout, the clean and jerks at this weight were a challenge to say the least.
EMOM -- first 5 minutes worked on negatives, 2nd 5 minutes did a negative and 1 kipping hspu
WOD: got through the set of 12. Didn't do this Rx in the open so excited that I have these movements. Should've paced myself better in the c&j but I'll get it next time.
Endurance Club tomorrow:
We'll hit "Many Men" from the NC Lab.
8 x 300m with 100m slow jog recovery
Rest 2 minutes
8 x 200m with 100m slow jog recovery
Workout Details: Run 300m at your target time, slow jog 100m at your target time. Start next round when cumulative total time is reached. After the 8 rounds of 300s, rest 2 minutes and then start the 8 rounds of 200s.
See the link for pacing suggestions. Bring a watch and see you tomorrow at the track!
EMOM10: 2 kipping hspu w/1ab mat
WOD13.4: 72 reps (round w/12 + 12 c&j). 73#, leg raises. Should've gone up maybe 10#, although it got tough as time went on. I want toes to bar to click! oh well, leg raises until i figure that one out...
emom10: 15 sec handstand hold
wod: 46 reps, 43# and leg raises