Tuesday, January 12, 2010
5 rounds for reps:
1 min DB Push Press
1 min L pull-ups
1 min DB Russian Step-Ups
1 min Rest
Coach’s notes: Guys use 30 lbs DB’s in each hand for Russian step-ups and push press. Gals use 20 lbs DB’s in each hand for Russian step-ups and push press. Set boxes for Russian step-up to knee height. Post reps for each round and total reps to comments.
Rushing step-ups???
What are these???
Russian Step-ups are simply stepping up on a box (knee height) and then stepping down while holding the DB 30/20 in each hand. The crossfit main site has all the exercise demos….
There you go Cory. It’s back! : )
Rushing? That’s funny. You kick the opposite knee up at the top of the movement on a Russian step-up; deathracer is describing a regular step-up.
Good article on the Russians
www tonyboutagy.com/images.2/russian%20exercises.pdf
At 6:00 a.m.
As many rounds in 15 mins of
1 chest to bar chinup
2 pull ups
3 toes to bar
4 knees to elbows
each set unbroken
7 rounds, round 1 and 5 were unbroken as rx’d, tried gloves and purple band on round 2 and was not able to grip. The other rounds were broken between pull-ups and toes to bar.
Great shoulder warm-up this morning, all sorts of new things, some really hard to do, like dragging a 5# weight with toes across the floor, pulling with arms.
WOD was followed by DU’s in 5 mins, 183 was my total.
Hi Alona!
ALONA, you missed another palm ripper! 🙂
6am class (as above) used blue band, and scaled T2B and K2E – I seem to be getting worse at these? Frustration doesn’t help either..
6ish rnds and some pull ups. Lost count for the DUs…
RX WOD
19,5,9
22,5,10
20,6,18
22,6,14
25,9,17
Total: 207
Great picture Kathleen!
M/19/165/5’7″
As Rx’d
Push Press – ~53, ~43, 31, 33, 40
L-Pullups – 9, 6, 6, 6, 7
R. Stepups – 17, 14, 13, 14, 18
Total: 310
Push Press numbers on first two rounds are approximate, probably within 3 reps.
PP 54/41/41/35/35
LP 6/5/5/4/5
RS 13/14/12/13/15
298
step ups were wooden, could have been legit w smaller, unavailable
L-pu’s were not good on form
did my first jumping muscle-up, then I did another
the real ones are close
I had to scale this one up to 35# DBs because there were so many people at the 6pm class, and not so many 30# DBs!
30/9/16 = 55
24/8/13 = 45
25/8/15 = 48
23/7/12 = 42
21/7/13 = 41
Total = 231
REGULAR PULL UPS
20/10/10 = 30
20/8/10 = 38
20/7/7 = 34
22/6/8 = 36
19/7/8 = 34
Total = 172
Did the tuesday night YMCA chipper with my girlfriend at the south Y.
5 rounds
30 box jump (~20″)
25 DB SDLHP (25#/hand)
20 DB push press (25#/hand)
30 OH Lunge (25#)
10 pushups from DBs
30:20, I suck at chippers!
Feelin’ good though. Kristine hates stairs tonight : )
Neil as rx’d – 20″ box
25/6/10
25/5/10
25/5/10
21/5/10
20/5/12
Total = 194
Judy – 15 lb DBs – 18″ box
21/3/11
20/3/10
20/3/11
20/3/9
18/3/11
Total = 166
Thanks Laura, always a pleasure to have you coach!
Judy – oh yes, how could I forget.. blue band assisted L pullups
6am class:
1 CTB pull up, 2 reg pull ups, 3 TtoB, 4 K to E unbroken rds in 15 min.
12 rounds as Rx (that is unbroken rounds)
+
250 DU in 5 min
Thx Rob, DJ, Colin
As rx’d
26/6/16
23/6/16
19/6/15
18/5/17
18/5/17
Total=213
Thanks Laura, a great workout!
20/6/18
17/6/17
16/6/16
16/6/15
12/7/16
Total = 194
First time getting L pull ups.
Front squats 145/175/205×3, 215×1, 230(f), 220×1, 226×1(PR), 230(f)
Then 3 round of the WOD. Push press with 75# barbell, L-Pull as rx’d, step ups with 40#/hands
22/11/11 = 55
22/10/9 = 45
20/9/10 = 48
As rx’d with wooden box
42/3.5/16
34/2/19
30/3/17
30/2/19
30/2/18
Total: 267
(.5=L on the way up and y on the way down – other low number Ls were all Ls up and down)
Thanks Laura!
Great work Anita on ANOTHER rx’d wod!!
Oops, here are the real totals…
22/11/11 = 44
22/10/9 = 41
20/9/10 = 41
Katie you rocked on the Push Press. Way to go!!
1st work out back since back injury total reps 261
44-5-20
35-4-15
32-5-14
34-4-17
35-4-19
=287
did powercleans before and worked up to 185x 5
22/10/12
20/12/12
21/14/12
20/10/13
20/12/12
total= 222
SCALED:
PP 20 lbs
L-ups blue and purple band assisted
R Step ups 15 lbs
As rx’d
33/9/22
30/7/14
28/5/16
27/6/15
28/7/17
total: 264
on some of the L chinups .. on the way down legs were dropping to slightly less than 90 degrees.
Michelle, love your classes.
Anita! NICE work! – Katie.. great as always!
15 lb DBs, 20″ box, strict pull ups instead of L pull ups. First 2 done without band and all others done with purple band.
32/5/17
26/5/18
28/5/17
27/6/15
25/5/16
Total = 247
As rx’d
With that much weight the muscles give out before the heart & lungs:
29/10/12
20/7/8
16/7/9
15/6/8
14/6/9
15lbs for R-step ups with wooden box, 20 lbs for pp, blue band for L ups
Lups- 10 8 5 5 4
R ups- 14 13 14 13 13
PP- 16 16 16 14 16
Total: 176
Hi Adelle and Amy – miss you guys and our 6 am workouts. Amy, sorry to hear about your palms ripping. Happy healing. Adelle, I was looking at Jan. 14th’s 6am WOD. The inverted burpies sound intriguing, sounded like fun!