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Lifting Ourselves and One Another

Thursday, February 20, 2020

WOD:

5 rounds for time(s) and load(s) of :

7 Sumo Deadlift High Pull
14 Reverse Double Unders
21 Front Squat – same weight as SDLHP
REST 2:00

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 time per round, weight for lifts and total working time to comments. Also post all results for gymnastics.

WOD Leaderboard

Comments: 18

22:50
FS @ 115
This was nasty, legs are jello. Brett pls program bench press for tomorrow as I may not be walking well.
Thanks Derek


23:20 TT so I believe about 3 min per round on average
75/85/87.5/90/95
Snuck in a double-under (or attempt) for the 24th backward skip each round.
Thanks Derek…great work 6am!


18:25 @ 85# sdhp and front squats unbroken, reverse unders were singles. Managed 1 reverse double under!!


26:26
First round at 55# and unbroken squats, others at 65# with squats 11/10, 11/7/3, 7/7/7, 7/7/7

2 – 3 double under attempts each round somehow whipping🖕🏻on my right hand which is how I feel about reverse DUs 🙇🏼‍♀️ Single unders 40/50/50/50/50

Good work 6am’rs and nice to see JH bright and early! Thanks, Derek


19:05 including rest.
1. 75#, unbroken DU
2. 85#, unbroken
3. 90#, 1 flub
4. 95#, unbroken
5. 100#, 1 flub

The squats were a mind game. Thank you for programming the 2:00 rest.

Great job 9am.


17:45 did the entire WOD @ 95#. I had the reverse unders dialed in during warmup but only strung one set together in the WOD. Front squats got spicy in the last round.


SDLHP/FS all with 55#
1) 1:42 28 quality backwards du’s, fs ub
2) 2:09 10 bdu total, 11/10
3) 2:30 14 bdu, 7/9/5
4) 2:21 14 bdu, 12/9
5) 2:29 14 bdu, 12/9
TWT: 11:11

Yes, I got backwards double unders!
I found closing my eyes to hear the Rhythm of the rope really helpful. I was scared of this WOD but ended up loving it!

Thanks Todd!!


22:38 55# for the first round then dropped to 45#. 28 reverse single unders each round. Todd said it really well today “You can do this – you just don’t want to.” That was definitely me today.


Saw this and immediately thought: Pick the right weight so the 5th round is super hard.
I chose 80lbs. This was perfect.

Goal:
SDLs: Fast with great form
RevDU: 2 or 3 hops and go for a double
FQs: Stay steady. Push hard through the front squats. Don’t drop the bar. Stay focused.

Result:
SDLs: Felt smooth. Kinda light BUT primed my legs for DUs.
RevDU: Got 3 DUs! overall. In the 5th round, I had a hard time getting started.
FQs: Beautiful jello legs. Barely made the last three squat reps.

Times
1) 2:03
2) 2:30ish
Lost track for the rest – needed my watch
TOTAL TIME: 18:30
Better DU form would change my time considerably.

Great workout. I loved the mental challenge. I’m happy with my DU progress.


R1: 95#, 3:15
Everything unbroken

R2: 105#, 6:38
Everything unbroken

R3: 115#, 10:43
Messed up RDU once, everything else unbroken

R4: 125#, 15:34
Singles in SDLHP, messed up RDU once, FS 10/7/4

R5: 135#, 17:34
Singles in SDLHP, unbroken RDU, FS 10/11

Total working time: 9:34

Interesting to do SDLHP for load, front squats and RDU were all mental.

Thanks for the push at t he end Todd! Great job 9am!


24:05

SDLHP and front squats at 31#
RDU: scaled to 30 reverse singles

The squats are what got to me. Worked on good form through out. Whipped my right arm purple in one spot 😂

Thanks Shannon!


1. 1:49 @ 95
2. 2:32 @ 100
3. 2:55 @ 105
4. 3:22 @ 110
5. 4:06 @ 115
TWT: 14:44
Reverse Double Unders were 14 attempts/reps per round. Mostly these were only attempts, but I did actually manage to string together 2 and 3 a couple of times. Even put together a set of 5 at one point and just about fell over in surprise (although it might have been exhaustion, these were ridiculously taxing).

Thanks Shannon!!


1:57 @ 55# 12/9 FS
2:00 @ 60# 14/7
2:21 @ 65# 14/7
3:00 @ 70# 10/6/5
3:07 @ 75# 5/6/5/5
13:25 total working time
30 reverse single unders and SDLHP all UB

Ditto what Patti said. Really struggled with this. I should be able to do all these weights UB for front squats.

Thanks Shannon


75# 30 SRU 1:47 11/10
85# 30 SRU 2:09 11/10
95# 30 SRU 2:45. 11/10
105# 30 SRU 3:22 7/7/7
115# 30 SRU 3:49 6/5/5/5

The last 2 rounds were tough and the SDLHP went to 7 singles

Thanks Shannon


Well. This went terribly. Even at the end it felt like my knees and hips were not warm at all, despite the good warm up. Was exhausted all day before this.
Finished at 25:00. Special thanks to all the fit friends who helped me at the end, you have no idea how much I needed it. Y’all are some super special people ❤️❤️❤️
Literally almost gave up halfway through the front squats in round 4. Laid down, shoes off, everything. Gathered my lady balls and finished it all to the bitter end.
45lbs on the bar all rounds (super unimpressed with this)
30 reverse single unders
Front squats were 11/10 first round then 7/7/7 the rest of the rounds.
Need to flush this one and mooooooove on.


So this is almost embarrassing to post but I’m going to anyway…Keeping in mind I’m an old girl newbie…
2:33 11#
2:35 16#
2:59 21#
2:54 26#
2:55 31#
30 single unders in between
I LOVED this workout; such a head game. I know I’m not lifting much yet but I will eventually. And a huge thank you to Shannon and Derek for the form coaching on the front squats. Even at light weights I’m going to be sore tomorrow.


TT WOD – Gymnastics

These movements are really getting me “over-the-hump” into a stronger universe of movement. Love the control and strictness this requires to get the results.

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

Feeling great improvements. Holding the pike really produces results. Love the rowing slider.

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

Crap these are hard. Did the eccentric and attempted to pull back. I improved but I seriously lack strength in my “tiny lat”. Maybe it’s not even there… the mystery continues.

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

Just need to ensure I’m not “piked” and maintain strict form.

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

Wow! Can’t believe how much better I can do these. Huge improvement.
This workout shit really works!

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

I’m very close to having the strength to do these. Toe-nailing, but very lightly.

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

Love these. Head positioning (looking at the wall) is really important to get the hollow hold correct. Looking forward to doing them again.


24:29
80lbs
28 Single Reverse


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