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Sunday, 10 July, 2011

Posted by Mandee on July 9, 2011   |   7 Comments

Workout:

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

 

Benchmarks:

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

 

“The 2011 Europe Regional: Part 3“, CrossFit Journal preview video [wmv] [mov]

 

“The highest reward for a man’s toil is not what he gets for it, but what he becomes by it.”
– John Ruskin

7 responses to “Sunday, 10 July, 2011”

  1. Courtney Meyers says:
    July 10, 2011 at 3:56 pm

    Ran cross country 5K course today @ 33:12

    4pm class WOD: 4 rounds at 21:59; scaled to regular rope climbs, kipping HSPU’s on parallettes w/ two 45# plates & 2 ab mats stacked (wanted to practice technique of parallette HSPU’s), pistols with water-filled PVC pipe.

    It may be accurate to say that I sweated out (give-or-take) a gallon of water today…

  2. Patrick says:
    July 10, 2011 at 4:27 pm

    Diane: Rx 5:03

  3. Josh Kennedy says:
    July 10, 2011 at 5:37 pm

    1pm WOD: wash and vacuum the minivan (after driving trip to NYC with several beach trips while there)

    3pm WOD: Worked thru Diane on-off while helping my middle son with the CF Kids WOD (thus, posting the time is irrelevant). Kudos to Dennis to great job with the youngsters

    4pm WOD: scaled everything, 15:06. Did manage to start nailing some pistols once I got some rhythm.

    Still a few muscle/tendon aches in the sartoris/psoas area, and not a lot of reserves for hard efforts. Not that I am complaining, I caused the problem!

  4. Karen says:
    July 10, 2011 at 6:40 pm

    4pm class: 23:10 scaled

    1. rope climb arm only as far as possible then regular rope climb
    2. parallette HSPU with 2-45lb plates, 1-10lb plate and 1 ab mat (basically parallel with top of parallette), kipping HSPU
    3. one-legged OHS – scaled weight to 25lb(?) bar (the short, black bar – however heavy it is).

    Linked most of kipping HSPU. Need to work more on parallette strict HSPU, and negative HSPU (with and without parallettes).