Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Thursday, February 13, 2020

WOD

Alternating Every Minute on the Minute 8 minutes (4 rounds) complete:

1:00 AMRAP Row (cals)
1:00 AMRAP HSPU’s


1:00 REST, then…..

Alternating Every 30s for 5 minutes (5 rounds) complete:

30s AMRAP Ring Row
30s AMRAP Push-ups

1:00 REST, then…..

Alternating Every 40s for 8 minutes (6 rounds) complete:


40s AMRAP Side Shuffle – 20 ft.
40s AMRAP Hands on Box Jump Over – 24”/20”

 

TT WOD – Gymnastics

 

A1. Handstand Pike Raises (against wall) – 4-6 reps X 3 sets, rest 60-90s

Notes: This is just a progression from the headstand we did earlier. Use the med ball to roll your toes forward.

 

A2. Anchored Bar Glide Kip – 6-10 reps X 3 sets, rest 60-90s

Notes: Set the bar at approximately chest height. Start at the back end, swing forward and without touching pull yourself back through to the starting position. To scale, swing through to feet, then push off to get back. Maintain a hollow activation throughout and use your latsto press down.

A3. Side Plank Raises – 8-12 reps/side X 3 sets, rest 60-90s

B1. Hanging L-sit Hold – 5-10s hold X 2-3/set X 3 sets, rest 60-90s

B2. Russian Box Dips – 6-8 reps X 3 sets, rest 60-90s

B3. Banded Harness Strict Handstand Push-ups – 6-10 reps X 3 sets, rest 60-90s

Notes: Use the bands necessary to avoid ALL surrender of the low back. In other words keep your core neutral throughout the ENTIRE movement.

Coach’s notes:

Post reps for all sets and totals for couplets in WOD and all results for Gymnastics TT to comments.

WOD Leaderboard

Comments: 13

Lots to keep track of! I recall it went:
HSPUs off the box. 12/10/8/6
Row Cals. 14/10/8/10
Pushups and Ring Rows were all 6 per round
Box Jumps 15/10/10/10/10/12
Side Shuffles 10/8/8/7/7/7

Great work 6am…thanks Derek!


An added brain workout! Best guesses are:
Row – 10/9/7/8
HSPU from box – 13/13/12/11
Ring row – 10/8/7/6/7
Push-ups – 10/8/7/8/6
Side shuffle – one less than Duncan!
Box jump overs (bench) – 25/26/21/22/24/25

Thanks, Derek! Great idea having us pair up and switch off with each other.


Row = 20/20/18/12 = 70
HSPU’s = 15/15/10/8 = 48

RR = 15/12/12/12/12 = 63
PU = 10/13/13/13/12 = 61

SR = 12/6/6/5/5/3/5 = 42 @ 20ft.
BJ = 24/22/22/22/22/22/30 = 164

Hard, like I thought it would be………clearly gave up on the shuttle runs in lieu of hands on box jump overs.

Thanks Josh, great class.


HSPU
15/12/10/10= 47
Row
19/19/18/19= 75

Ring rows
12/12/12/12/12 = 60
Push ups
12/12/12/12/12 = 60

Side Shuffle (we did a bonus round)
10/9/9/8/7/8/8 = 59
Hands on Box Jump Over (we did a bonus round)
40/30/30/27/25/27/28 = 207

Total reps= 508

The HSPU went really well for me. The Hands on Box Jump Over are going to be a game changer.

Thanks Josh! Great work 10am!


Forgot to set the rower to calories, so no idea. Handstand push-ups from knees off box 10/10/10/12

Ring Rows 13/9/10/10/12
Pushups from knees 6/6/6/8/10

Shuttle Runs about 6 per round. I was dead by then
Bench jump overs 10/10/10/10/10/16


I loved this workout. There was something familiar with something unfamiliar. My mental game is improving on AMRAPS.

I knew it would be challenging. Sprints. I chose to get the “feel” of the workout to get a better understanding of how to manage my pace while pushing hard for reps. I was a little timid at first but got more aggressive as I got going. Hands-on Box Jump Over is an excellent movement to get my rebounds and hop way stronger without all the weight on my calves. I didn’t go crazy on getting numbers but still made the effort to discover my range.

Rowing
Screwed my count up early so I went to maintaining 32-34 m/s or more.

HSPU (piked off 20in height)
12/10/10/9 Again… really happy with my shoulder strength progress.

Push-ups
13/11/12/10/10 On knees for last 3 sets

Ring rows
11/12/12/11/12

Hands-on Box Jump Over
23/20/17/18/16/16/15 End of the box for now. Hate shredding my shins.
Really looking forward to improving on these.

So wrecked.

Side Shuffle
5.5/6/6/5/5/5.5/5 Still need to get lower and push for more reps aggressively.

Coaching was great, Josh


Row 15/15/15/16 = 61
HSPU 15/10/5/8 = 38
Too big of a set to start with. Cost me in the later rounds.
Ring row 15/12/10/13/10 = 60
– these got more and more vertical each round.
Push-ups – 15/12/10/10/10 = 57
Side shuffle – 8/8/8/8/8/12 = 52
HOBJO – 20/15/15/15/15/15 = 95
Great job with a big class Zak!


Oh man. Poor Zak had his hands full at 5!

In recovery mode this week so took it easy and didn’t count anything.

Seated DB press with 15# for HSPU. Everything else rxd.

Hands on box jump overs are my new favourite!!

Thanks Zac! Great job managing a very big, very rowdy 5pm class.


Honestly can’t say too many details because I was just trying to make sure I was doing the right thing at the right time.

Scaled HSPU to dumbbells up over shoulders while seated on floor and legs out front

Don’t know how many cals for rowing but at about 70%

Ring rows with knees bent (it was tight at 5pm!) Somehow managed not to end up in Sydney’s lap 😂

Pushups from the knees. I got about 4 in each round

Side shuffle about 6 each round until the last few I was going on fumes

HOBJO used bench and got about 6 each round but was pretty wiped by the side shuffles each time

That was mayhem but a lot of fun! Thanks Zac 😊


Oh and my dumbbells were 12.5# and I now see that what I did is called seated db press lol


Nice numbers on the HOBJO’s Penny.


TT – Liked all of the core work! Movements were challenging but fun. Much better seeing in person than trying to decipher by description 🙂 Thanks, Zak. Especially the special shorty stations 🙂 Great demo on the anchored bar glide kip, Derek M.


Row: 12/11/11/12 (really beginning to dislike rowing as I just can’t seem to generate any more power)
Shoulder press w/ 10#: 21/21/21/21 (decent for an irritated shoulder)
Ring rows: 13/8/8/7/5
Push-ups: 20/10/12/10/10
Clearly came out of the gate too hot. You think I’d learn, but no….
Shuffles: 12/8/8/8/8/8 (knees weren’t having any of this tonight)
HOBJO: 16/16/18/16/22 (could have pushed these more if it weren’t for the aforementioned knees)

Thanks Zack for herding the unruly cats on nip!


Log in to comment