WOD
Run 1 Mile
then
21-15-9 of
- Deadlifts
- Handstand Pushups
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
WOD
Run 1 Mile
then
21-15-9 of
Did this Oct 6, 2011 in Athens, except there was another mile run at the end of it all.
21:44 rx (70kg DL)
Did this with 135# bench instead of HSPU b/c of shoulder crap. 13:10… major strength fail on bench. 5:35 on the mile and split the 21 and 15 into two sets on DL. And sick C+J PR Scott!
sub’n in the bench. awesome! i need to do that for thrusters
nice mile
Bench is always the best option
mile 6:30
16:30 total. rx
4×400 (building and parking lot perimeter) 6:30 (best run in months)
16:33 Rx
airdyne for 7.5 minutes
@ 111 and sub’d with push-ups. Pain prohibits getting up in a handstand. YOW!
Mile: 8:10
WOD: 21:00, 153#, box/parallettes. First 9 reps of DL were at 173.
5 rounds of 3 dip negatives, 3 deadlifts at 172# – not for time
Mile in 6:40 – on a gravel road in my Barefoots, not very fun!
Diane in 4:30 in the dirt for DLs, and up against a tree for HSPU – love the back yard gym!
11:30 total – transition time to get to the back yard after the run…
Mile: 7:58 (about 30 seconds slower than my best time, but my throat is on fire, I’m losing my voice, and I got a pretty bad stich in my side about 2/3 of the way through the run, so I’m completely fine with this time)
WOD: 18:39 (135#, 15-12-9 HSPUs w/ 2 abmats)
Mile: 7:31
WOD: 15:49 (177#, true push ups)
14:18 (6:35 mile, 133#, 2 ab mats and a 5K plate for the HSPUs)
14:32 rx @ work
mile 8:02
WOD 16:56 (subbed pull ups for dead lifts b/c of back, rx HSPU w/ lots of kipping)
7:48, 15:33 rx
6:25, 10:56 rx
Mile run + asthma attack + recovery = 9:30ish … sigh
Total 20:21 (1 abmat hspus)
7:34, 16:29 (133#, box HSPU) – mile is 20s faster (yay) than my last time: http://crossfitcharlottesville.com/2011/09/06/wednesday-hspu-skill-work-run-and-row/
6:20 Mile. 30:35 for total WOD. However, this is the first time I have ever done Dianne RX. PR
Awesome
7:27 mile
15:25 WOD: Sub 53#KB Russian Swings for DL, Some HSPUs Some Box PUs
7:30 mile (very happy with this because I was slow as shit before I broke my ankle, so this ain’t too bad for me)
15:23 total WOD (DL @155#; HSPU 9-6-3, Scott said about 1 cm away from FROM on most of these but they are getting much better)
Mile: 6:41
WOD total: 18:36, 176# DL, box HSPU w/ parallettes
Mile: 7:48
WOD total: 14:10, scaled (75#, box pushups with paralletes, 15, 12, 9 reps)
Mile: 7:10
WOD total: 15:10 (145#, Box HSPUs with parallettes)
New goal- break 7 minutes on a mile.
Mile run: 5:50
20:23
DL@205# 21, 21, 15, 10, 9, 5
Run @ 6:34