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Monday, 13 Dec, 2010

Posted by Mandee on December 12, 2010   |   24 Comments

Warm-up:
Work up to a “Heavy” set of ┬áReverse Hyper-extensions using weight, bands, or whatever means necessary.

Then, 3×10 Reverse Hyper-extensions.

Workout:
As many rounds as possible in 15 minutes of:
20 Double unders
15 Sit-ups
10 Push-ups

Cool-down:
Hip-extension mobility drills

Post time to comments.

Let us know what you plan to bring to the CFHSV X-Mas Party!

Holiday eating strategy

24 responses to “Monday, 13 Dec, 2010”

  1. Ramsay says:

    Favorite running tights? Suggestions for what brand, what to look for, etc. please.

    • KLowe says:

      BSC – Body Science Compression

      Not really running tights but great across the board crossfit compression pants. I like them better than skins and they are a bit cheaper. http://www.forrunnersbyrunners.com is where I found mine.

      They are an Australian company so they will have to be shipped from either the EU or AUS.

    • Tracey says:

      UMMMM! Lululemon! The Dash tight is nice. They are no more expensive than Nike…and they are better form fitting and comfort.

  2. Larry Lowe says:

    10 rounds +5

    pushups slow me down

  3. Kyle Mosier says:

    11 Rounds – stumbled on my double unders a couple of times, but satisfied overall with my performance.

  4. Rich Hall says:

    I’m a slug…6 rounds +28. Exercise slows me down!

  5. Brian says:

    7 + 6 – Scaled

    I got cramps in my left calf muscle in round 3 so I scaled the movement to air-squats but kept the rep count the same.

    Just in case you are wondering I think Russ photoshopped my sculpted abs out of the picture today….

  6. Will Blankenship says:

    11+14

  7. KLowe says:

    13 –

    situps really slow today. DU’s actually felt great today. 4-5 unbroken sets. The rest had about 1 break in reps. HUGE WIN for me today on the DU’s.

  8. Robb says:

    7+8 double under hell

  9. katieg says:

    11+20. Having good luck w/ DU’s lately.

    Off to the FL panhandle… see y’all next week.

  10. Naveen says:

    I went to our gym early to get in some extra lifting, but it was locked and no one was there. Since someone left out a jump rope, I did this workout instead…

    first 3 rounds with GHD situps, but then switched to regular situps.

    10 rounds + 35 reps.

  11. Tye says:

    13 exactly

    Situps were unanchored. I did this one with my ballplayers. Had them do tuck jumps, I’m the only one with a jump rope. Several of the kids were 10+. Great to see how much they’ve improved through this semester.

    Also maxed out on clean and jerk. Got 205, 10 lb PR. The jerk was easy, but the clean was maxed out. I’ve got to improve my technique there.

  12. Dean says:

    13+13 DU’s Felt great! That WOD had my stronger movements in it. Can’t wait for tomorrow!

  13. Stacey says:

    9+10
    Actually started linking my DU’s towards the end of the wod. My pushups are pathetic and I scaled them to 5 about round 5. Having lower back pain, ugh!