Three rounds for time of:
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
Kristan Clever 11:32, Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.
“How Clean Is Your Bathroom?” with Greg Glassman, CrossFit Journalpreview video [wmv] [mov]
2010 Games Men’s Epic Matchup 2: Speal and Orlando
Did cavemen have acne?
Squat 3×5 (add 5 lbs to last workout) 320#
Bench 3×5 (add 5 lbs to last workout) 275#
Complete 10 rounds:
Sprint 100 meters
*Rest intervals – 1:3 (work : rest)
Eyeballed 100 meters and rested :30 per round
Wow. You’ve already added 20# to your back squat 5RM. Excellent.
Subbed 30 sec handstand holds for the forward rolls. I bruised the hell out of my right iliac crest during warm-ups. I guess my boney ass doesn’t agree with those back matts. Also did assisted pistols, I’m close with my left leg, right leg needs work in the bottom. All else as rx’d. Need to practice MUs more often though. Hands were so sweaty it was hard to do more than 1-2 before having to wipe down the ring and then I would forget to finish the kip to get into the bottom of the rings. As always, MUs = uber frustration.
Great job to all the morning classes. Everyone tested the waters with many of these high skill movements. To everyone coming in later on in the day, these forward rolls have a tendency to make people very dizzy. We always advise for you not to eat a big meal before coming in but today especially. A few people came very close to losing their breakfast this morning so be aware!
2 rounds + 5 muscle ups + 1min handstand hold at 25min cutoff
This one was pretty much a disaster. Scaled to 5 muscle ups per round, scaled forward rolls to 1 min handstand hold, pistols as rx’d, and scaled handstand walk to 5 wall walks. My muscle ups seem to have regressed.
Disaster is a good description, Justin. The only positive was 30 MUs but the rest was a mess. Still nauseated from the rolls.
Congrats to Todd from the 7am class, and his wife Nikki!! They had their sweet baby, Tate Andrew, this morning at 9:03, and he weighed 7lbs, 3oz! Everyone is doing well, and looks like we have yet another CrossFit Kid in the making!!
Woo hoo! Congratulations!
10 MU progressions
10 rolls (russell style)
20 Assisted pistols
5 wall walks
10 MU progressions 10 rolls (russell style) 20 assisted pistols 5 wall walks.
What is Russell style? How many ways are there to roll forward?
“Russell style” is going over one shoulder (some martial arts or Parkour techniques teach this style) instead of rolling down the spine “gymnastics style”.
That’s because I feel comfortable teaching one and not the other. I plan on doing the workout in about 30 minutes so that I’ll have a better idea of how to teach the forward roll.
Yeah, I should have gone Bruce Lee instead of Mary Lou this morning. My iliac crest is really sore this afternoon, I think it’s a deep bone bruise. The top of it is sensitive, but the surrounding area feels fine to the touch.
I like the shoulder roll approach. It is faster and feels more sporty.
I think Aaron just likes saying iliac crest – like any of us know what the hell he’s talking about.
Yeah, what the hell is an iliac crest? The forward roll is better for rolling out of a busted handstand. The shoulder roll does feel more useful if your going ass over teacup from a slip/trip.
Squat 3×5 (add 5 lbs to last workout) 240#
Bench 3×5 (add 5 lbs to last workout) 190-190(4)-190(4)
The bench required a little help from my spotter on the last rep on the last two sets, so I’m not counting them.
I ran the length of the gym 3 times plus 30 feet to make my 100m as it was pouring down when I started this WOD.
:26, :26, :26, :25, :26, :26, :25, :27, :25, :24
“The bench required a little help from my spotter on the last rep on the last two sets, so I’m not counting them.”
And, don’t up the weight until you get a solid, unassisted 3×5 at 190#. Hate to sound like a broken record, but you’ll be tempted next week.
20:33 scaled to 3 muscle ups per round. All other movements as Rx’d.
Pistols were relatively good. Need to work on staying straight instead of twisting upper body in compensation. Forward rolls were dizzying but fun! 4th day in a row, with 10 Muscle ups yesterday (who knew!) but HAD to come in and do this one, just for the fun of it! This is my kind of workout!
10 MU transitions, everything else as rx’d
27:22 as Rx’ed
AM: Ran about 3 miles, 26:00
PM: 20:00 cutoff, 2 rounds + 7
MU transition and assisted pistols, rx’d rolls and handstand walks
Scaled: MU transitions, assisted pistols, 5 wall walks
20 minutes: 2rds+30
At CrossFit FireBase in Orlando, FL…
1 rep max Clean & Jerk
500m row in 1:48.5 (PR)
1:48 is a pretty good pull.