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Lifting Ourselves and One Another

Sunday, June 29, 2014

Jun.28.14

All sets for As Many Reps As Possible (AMRAP) in 5 minutes:

A.  Legless Rope Climbs

      REST 5:00

B.  Strict Handstand Push-ups (HSPU’s)

      REST 5:00

C.  Alternating Pistols – 1.5 pood/1.0 pood

Coach’s notes:  Perform sets in any order.  Post reps completed per set and total reps to comments.

Coffee With Coach is happening on Saturday, July 5 at 1:30. Come and hear what Coach Brett thinks are CrossFit’s EmPOWERing movements and how these specific movements will have significant impact on not only your CrossFit results but your life as a whole! This is a FREE session for all.

Comments: 9

Looked at the WOD this morning and still went knowing I would be able to do any of these.
A. Don’t know how many attempts I did, but the first attempt I got 3 hands over hands. The rest were pull ups from the floor, and some rope climbs with legs. Just kept moving.
B. 20 HS, with about 12 negatives.
C. From the box. First from the side then from with my foot at the back of the box.
Thanks Jason, good to see you Aly.


A: 1, 0.7, 0.5, 0.4, assorted clutching and flailing
B: From a box – 10, 5, 4, 3, 1, 1 = 24 reps
C: 15# – 34 reps (these keep getting easier)

Rope climb was to top of rope (not to the beam) and was legless going down too.


A. For the first 2 minutes I practiced kipping on the rope. I couldn’t seem to get my hand to grab the rope above. I might be protecting my shoulder. I find this movement a little jarring for my shoulders. For the remaining 3 minutes I pulled myself up the rope from the floor to standing and back down.
C. Pistols on the floor holding a .5pood in front (34 reps).
B. HSPU’s from a box (25 reps).
Thanks Jason!


A. 6
B. Got 4 in a row for the first time ever, then 1 single, and about 8 lowers
C. 40 pistols with a .5 pood kettle bell

Thanks Jay and Aly


A: 3 to the blue bar, 2 more legless but didn’t feel like letting go of the rope to touch the bar unassisted, 3 with legs
C: 16 with no weight, holding on to my foot
B: 1 successful HSPU using a single ab mat, 7 lowers to the floor


Barbell Club
A: Deficit Deadlifts @ 80% of 1RM x 8 sets (standing on 45lbs plates) – 410lbs for me. Interesting how much this changes the workload.
B: Bench Press – was not happening after part A
Accessory work
10 x 3 sets of DB Shoulder press 25/35/35
10 x 3 sets of Ring Rows
10 x 3 sets of back Ext

Thanks Jay


Early:
A)Max OHS: 200 (PB) first attempt wasn’t deep enough but the second was good. Need to get to the bottom quicker. Standing up is no problem.
B) 10 x run to Napa and back then climb the rope: 8:20

Afternoon: Recovery run/jog to gym from home 5.3k in just a little over 30 minutes
Then rolled out while the strength folks looked all beefy!


A) Started doing my Back Squats. Back gave a little spasm on my 6th rep at 155# so shut it down to be safe.
B) 5 minutes of legless rope climbs 7.5 as rx’d.
C) 5 minutes of strict HSPU. Was very conservative with these as I wanted to avoid hyper-extending. Did 17.
This afternoon
10 rounds of Airdyne Sprints
1 min on 1 min rest
433 cal
Thanks Jay, Aly and Kimmer.


Firebreathers
A) Tabata Deadlifts @225 / 155lbs immediately into:
AMRAP in 4min C2B Pull-ups
87 DL / 61 C2B

B) 5-10-5 agility sprints

C) 3 Rounds
25 Squat Cleans
25 Hang Power Snatch @75 / 55lbs
9:57


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