Mobility
Foam roll or lacrosse ball your lower body for 5 minutes.
Strength
Work up to a 1RM Back Squat in a few sets, rest 3 mins, then squat 90% of that as many reps as possible.
WOD
- V-up x 20
- Handstand Walk the mat
- V-up x 15
- Handstand Walk the mat
- V-up x 10
- Handstand Walk the mat
Notes
- Arms and legs must be straight on the V-ups, and scale the HS Walks to 30-second chest-to-wall HS Holds.
BS 1RM: 204# (+3# PR from January, failed at 209#)
BS 90% AMRAP: 3 reps @ 179#
Tried out the new jump rope today with my first Rx Flight Simulator: 13:00
Not a very consistent DU day, especially on the way up. Shooting for 10:00 or less next time…
BS: Failed twice @ 247. Stuck with ~90% of that though for 2 reps @ 225.
WOD: 5:03 rx
I truly appreciate this workout! Last week was definitely “Lets do Tiffany’s weak points week”
Was your time 2:15?
2:18
Back Squat: 275# low-bar (+10# PR)
WOD: 8:08, those handstand walks took forever!
I went off of my 1RM from Sunday at 305, so did 275# x 5 – that’s a 30# 5RM PR
WOD
Handstand walks went pretty well the first round – got some 15-20′ stretches in, but shoulders fatigued out in the last two so much shorter segments after that:
4:28
Came back for Barbell Club with Forney
3 Position snatch, power and full up to 145
Push press 5×3 up to 155
Front squat 3×3 up to 215
257 1RM
235×3
ask me about my BS 1RM after Sept. 22… today was BS recovery day and ended with 2 triples at 217#.
WOD: 4:20 with chest-to-wall 30sec HS holds
275#, 247# x 3
4:20 (hspu)
BS 1RM: 300#
BS 90%: 5×275
WOD: 4:55 (HS Holds)
solid work today!
BS: 165, 5 @ 148 (10# under my PR, but my back is feeling funky, so I’ll take it)
WOD: 3:34 (30 sec HS holds)
BS: 167, 3 @ 150
WOD: 5:08 (30 sec HS holds)
BS: 266; 3@ 243
WOD: 5:15 (30 sec HS holds)
BS: 217 (25# PR from last spring)
WOD: 4:28 (sub 15 pull ups for each handstand walk)
I want to PR by 25#
BS: 207#, 185# x 3
WOD: 4:50 (HS Holds)
335# low bar
5@300# low bar
Wod: 4:39rx with lots and lots of falling over, sideways and under.
how do you fall under?
Aaaaand now this is stuck in my head: http://www.youtube.com/watch?v=MLsdJlfA23E
BS: 214 (5# PR), 192# x 4
WOD: 3:20 rx
BS: 335, 285×8
WOD: 6ish minutes rx
Gotta work on your circus tricks dude!
http://games.crossfit.com/article/2011-games-individual-event-2-results 😀
And that’s 85%
BS: 229, 207 x 2
WOD: rx’d. Can’t remember.
BS- 166#, 5 @ 144# (only 3 were below parallel)
WOD- 5:20 handstand hold
BS – 275, 4 at 247
* My hip is still pretty jacked up and hurts pretty bad at the bottom of squat, so I didn’t push it. Foam rolling and lacrosse balls aren’t helping, so I’m trying to just rest it.
WOD: 3:11rx
Barbell Club:
Snatch worked up to 135 for the 3 pos. x 5
PP medium weight: 185 3×5
FS medium weight: 185 2×5 (felt relatively good, considering the backsquat work we did before)
*Worked on bar muscle ups for a while…apparently they decided not to come to the box with me last night. Last week, sets of 5…this week, couldn’t get one…I have no clue what happened
I haven’t seen this many posts on the website in a while and it’s making me very happy. Keep posting, everybody!
Ditto!!!
BS: 125# x 5, new one rep max @ 130#
WOD: 3:41 (hs holds, mod v-sits… hip still acting up).
BS: 313#, 6×291#
WOD: 5:27 (hs holds)
BS: 331#, 6×291#
WOD: 5:27 (HS holds)
Sat. Make-up 1RM done elsewhere because no more 8am class. 🙁
BS: 165# (PR by 10#) 7@145#