HSPU progressions and strength development drills (expect to see these in Open!)
21-15-9 reps of:
Post time to comments.
Compare to 100522.
19:06 rx’d triceps and rear delts shot!!
Who’s got 2 thumbs and hates running 🙂
32:41 rx’d, thanks for keeping the clock running and letting me finish Jake, I don’t like stopping Hero workouts because of the time cutoff.
I thought Diane was tough last Thursday, JT took me to the woodshed. I don’t think Angie yesterday afternoon helped much either though.
Im with you Tye I would have taken deadlifts at 225 all day vs. the ring dips and push ups.
15-12-9 reps, negatives on HSPU, stil trying to strengthen those muscles. I only have one or two before they go away
Jason Terry and I need a third for the food challenge. We also need our third to attend the meeting this week since we are both out of town. Who’s with us????
I’d be interested, but I’m out of town as well.
If you want to participate but can’t be at the meeting, we will be putting up FAQ, tips. rules, etc so you can still do it! Just sign up and let us know if you can’t make it.
Im down and Im in town always! haha
More to come in the next couple of days on this!!!!
How does the cooking clinic this Sunday work, do we pay out of pocket or can we use one of our classes to attend?
cooking classes count as classes and I think that sometimes there is an additional charge (like 5 or 10 dollars) depending on what Robert is cooking 🙂 I will let him answer this one or email me at email@example.com and I will find out.
Yes, there is normally a cover charge for the cooking clinics to help cover the cost of food.
It’s been the Ron Wood WOD Week… Great job! another one in your wheel house.
Thanks – wish I could be more than a one hit wonder! Hopefully I can pull myself up from the bottom of the leaderboard if these come up in a games WOD. I know I have at least 45 in me.
Nice work homie!!!!
19:44 scaled. OUCH!! Way to go, TRACY ROBERTS, on those HSPUs!!!!!!!!!!!!!!!!!
Sub’d rubber-band assisted hspu’s.
I have a whole heard of goats and one of em is named Hand Stand Push Up…. we call him “Awe S#!T” for short.
Rubber band HSPU
1 ring dip and then ring dip negatives
Great to get to do another “real” WOD…even if it was scaled!
And I have to say that yoga has made me so much stronger at push-ups! These were easy!
5/3/1 Squat; 225(5)-245(5)-265(10)
3 minutes over PR. Handstand pushups are a problem.
scaled HSPU’s to strict presses with dumbbells
kat im coming to yoga as soon as i go to 5xweek 🙂
Crossfit East Cobb
15 minute warmup
400m run or 500m row
Then 3 rounds of
10 pass throughs
10 abmat situps
10 thrusters (45/35)
10 back extensions or good mornings
10 seconds L-sit
5:39 (pr by over 45 seconds) butterfly on the round of 21 and 9. One of their teen xfitters moved a box in front of my pullup station right before my round of 15. Threw me off, so I kipped
15 minute running clock, get max reps of
dead hang pullups in 5 minutes (28)
chin ups in 5 minutes(palms toward body) (20)
Ring Rows in 5 minutes (50)
10 each arm @ 50 lbs
That was one hell of a 1 hour workout. Good gym. Big on strength components.
Their best guy is right around Kevin in the region.
18:46 as RX’d. HSPU started getting sloppy towards the end though. 3 weeks of SERE didn’t help. Hope all is well up there!