Warm-up:
10 Minute double-under drill followed by 10 minutes of review on GHD sit-ups and back extensions
Workout:
50-40-30-20 and 10 rep rounds for time of:
Pull-ups
Double-unders
GHD Sit-ups
Back Extensions
Powerlifting:
A1: Front Squat 4 x 4-5 @30×0; Rest 2:00
A2: Depth HSPU 4 x 2-3 @50×0; Rest 2:00
B: Hang Power Clean 5 x 5; Rest 3:00
C1: Glute Ham Raises 4 x 10-15 @10×0; Rest 30 seconds
C2: Pistols 4 x 6-10/leg @31×1; Rest 30 seconds between legs
“Axe Throwing With a World Champion” with Erin LaVoie, CrossFit Journal preview video [wmv] [mov]
“Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]
Ryan! Now that’s just hot!
That’s his meditation face.
Caption Contest for Ryan! “please Mother Mary, do not let my arms rip out of the sockets!”
Legit pic dude!
Ryan Penton is my homeboy…..
Legit bro!
Rx’d
33:55
Didn’t feel good yesterday and this wod only helped to add a headache. Can I get my CF coach to write me an excuse for missing work?
27:54 subbed pushups for pullups, just getting fully recovered from Nicole last Sunday, figured 150 pullups wouldn’t be a good idea.
Made it through last round opted out of GHD’s and Back Extensions. Linda is still killing me from Sunday!
Last I looked at the clock it was 34:10
Single x2 sub for double unders.
39:04 RX
Nice way to shock the system back from over eating for 3 days.
12:37
Scaled to 25-15-10 rep rounds.
First day back in four full months. I’ve got plenty of cobwebs and rusty spots to work out, but it feels great to be back.
Welcome back!
Awesome Will. Glad to have you back.
Cool! Will’s back! CFHSV’s prodigal son has returned, let the feasting begin. Think I’ll have a beer.
Go boo, go boo!!!!!!!!!
Yoga in the hobo gym for me. After Linda on Sunday, my “insert anything here” hurts.
21:17, scaled to half of everything except single unders (double the Rx’d number) and the last round my pullups felt good, so I did all 10 instead of 5. Wow, my back is feeling this one!
Kudos to those that tackled this WOD Rx’ed. No way I had 150 pullups in me today, and back still crispy from our date with Linda yesterday. Chopped each round in half (25-20-15-10-5), finished in 19:21. Thanks to Jake and Tye for some on-the-fly coaching of the buttterfly pullup, I almost (but not quite) have that motor skill down.