Tuesday, February 16 2015

Posted by Mandee on February 15, 2016   |   29 Comments

Katie C




A. 15 minutes Handstand Push-up technique, progressions, skills/drills training

B. 10 minute EMOM HSPU practical application

1st minute: 2-6 HSPUs or HSPU progressions

2nd minute: deadlift build up for WOD; 5-10 reps increasing weight each set until at WOD weight

C. 10 minute AMRAP of:

7 toes to bar

7 deadlifts 245/165  RX+ 315/215  (55 and over 205/135)

7 HSPU  RX+ 4″/2″ deficit  (55 and over 4″ rise)


29 responses to “Tuesday, February 16 2015”

  1. Dani says:

    Katie!!!! Amazing picture! Your hard work is really showing through my friend. Excellent!!

  2. Matt says:

    That’s an LCHS graduate right there! Get you some Katie! I see you doing those HSPU drills!

  3. Wilma says:

    Katie I always love working out with you. What a great picture!

  4. Mandee says:

    Looking STRONG Katie!! Keep up the hard work! 🙂

  5. Naomi says:

    Katie you’re so awesome! Keep up the hard work!!

  6. Kobra says:

    Way to stick it Katie! Rock solid!

  7. Jessica Thompson says:

    Katie!! Great picture!

  8. Nathaniel says:

    Hey hey!! My girl Katie! Rock solid since she walked through the door at CFHSV. Keep it up homegirl!

  9. Katie says:

    Thanks so much you guys! CFHSV people are awesome!

  10. A to G says:

    Form is spot on Katie, keep up the work!

  11. Zee says:

    My partner and Crossfit buddy!!!! Truly a pleasure knowing you and working out with you! You’re a BEAST!

  12. Jeremy Millich says:

    Katie!!! Looking strong and solid form!

  13. CJ VK says:

    Anyone want to swim today?

  14. Bradley says:

    Looking good Katie!!

    6+3 Rx (275#/4″ deficit HSPU)

  15. Calvin says:

    Looking strong Katie!
    4+1 Rx+
    315# was heavy today.

  16. Eric says:

    A. 6+9 rx’d 245

    Really didn’t think I could move as fast with the 4 inch deficit.

  17. Heather C says:

    Always working hard and always sweet. You are amazing and strong, Katie!

  18. Nathaniel says:

    AM Open Gym – ‘Fran’ –

    2:21 rx

    PM Open Gym – Todays WOD –

    A. EMOM Training

    – Two strict 4″ deficit HSPUs

    – Build up Deadlift for wod

    B. 5 + 14 rx +

  19. Mandee says:

    AM Open Gym: “Fran”
    2:52 rx
    PM Open Gym: Today’s WOD
    A. EMOM Training:
    – 2 strict 2″ deficit HSPUs
    -build up to deadlift for WOD
    B. 6 + 8 RX+

  20. Sam W says:

    Today’s WOD:
    7+8 RX

    Yesterday’s WOD:
    3 rounds RX- 7:12

  21. Andrew says:

    Yesterday: 9:36 RX

    Today @ home:
    A. 4 @ 4” deficit
    Worked up to wod weight
    B. 6+2 RX+

  22. BPrice says:

    Missile Range Hotel WOD:
    Handstand Holds ~ 5x1min
    Double Under work

    100 Push Ups / 100 Sit Ups / 100 Squats ~ 11:20

  23. Mimi says:

    The DL felt like 300# today…..
    Nice form, Katie! Jealous of that shoulder flexibility!

  24. Jeremy Millich says:

    3:15 Class:
    A: 6 kipping for 3min of emom and 6 strict for 2min of emom and 3 DL each min at 245# (hope that makes sense)
    B: 9+8, RX
    – Great instruction today Kodi!

  25. jamie cherrypicker says:

    Katie is my hometown girl!! Great flexibility!
    7+1 scaled to pikes and knees ahap

  26. Matt says:

    Great Fran times by our coaches!

  27. Shana Davis says:

    Looking good Katie!!!!
    5+14 RX+

  28. Terrie says:

    I have been surfing online more than 4 hours today, yet
    I never found any interesting article like yours. It is
    pretty worth enough for me. In my opinion, if all web owners and bloggers made
    good content as you did, thee web will be much more useful than ever
    I could not refrfain from commenting. Well written!|
    I’ll immediately grtasp your rss as I can not in finding your e-mail subscription link or newsletter
    service. Do you’ve any? Please let me realize so that I may just
    subscribe. Thanks.|
    It is the best time to make some plans for the futufe and it’s time to be happy.
    I havve read thhis post and if I could I want to suggest you few interesting things orr advice.

    Maybe you can write next articles referring to this article.
    I desire to read even more things about it!|
    It is appropriate time to make a few plans for
    the future and it’s time to be happy. I have lerarn this put
    up andd if I may just I desire to suggest you few fascinating things or tips.
    Maybe you could write next articles relating to this article.
    I want too read more issues about it!|
    I have been browsing online greater tan 3 hours nowadays, but I by no means found any interesting article like yours.
    It is pretty value enough for me. Personally, if all web owners and bloggers
    made excellent content material as youu did, the web
    shalpl be a lot more helpful than ever before.|
    Ahaa, its pleasant conversation regarding this post at this place at this blog,
    I have read all that, so now me also commenting here.|
    I am sure this piece of writing has touched alll the internet people,
    its really reazlly fasridious paragraph on building up
    new website.|
    Wow, thbis post is fastidious, my sister is analyzing these things, thus
    I am going to let know her.|
    Saved as a favorite, I really loke your website!|
    Way cool!Somee exremely valid points! I appreciate you penning this write-up and also the rest of
    thhe site is also really good.|
    Hi, I do believe this is an excellent website. I stumbledupon it 😉
    I’m going to come back once again since i have saved as a favorite it.

    Money and freedom iis the best way to change, may you
    be rich and continue to guide other people.|
    Woah! I’m really digging the template/theme of this blog.
    It’s simple, yet effective. A lot of times it’s tough to get that “perfect balance” between usability and visual appeal.
    I must say you’ve done a amazing job with this.
    Additionally, the blog loads very quick for me on Chrome.
    Excellent Blog!|
    These are really impressove ideas in about blogging. You have touched some nice
    factors here. Any way keep up wrinting.|
    I enjoy what you guys are usually up too.
    This sort of clever work and exposure! Keeep up the great works
    guys I’ve incorporated you guys to my own blogroll.|
    Hello! Someone inn my Myspace group shared thks website with us
    so I came to check it out. I’m definitely enjoying the information. I’m bookmarking and
    will be tweeting this to my followers! Exceptional blog and terrific design.|
    I love what you guys are up too. This kind of clever
    work and coverage! Keep up the very good works guys I’ve added you
    guys to my blogroll.|
    Hello would you mind sharing which blog platform you’re using?
    I’mplanning to start my own blog in thee newar future but I’m
    having a tough time choosing between BlogEngine/Wordpress/B2evolution and Drupal.

    The reason I ask iis because your design seems different then most blogs and
    I’m looking for somjething unique. P.S My
    apologies for getting off-topic but I had to ask!|
    Helloo would you mind letting me know which webhost you’re
    working with? I’ve loaded your blog in 3 different internet
    browsers and I must say this blog loads a lot faster then most.
    Can you suggeswt a good internet hosting provide at a fair price?
    Thanks a lot, I apprecciate it!|
    I like it when individuals get together and share ideas.

    Great blog, keep it up!|
    Thank you for the auspicious writeup. It in fact was a amsement account it.
    Look advanced to far added agreeable fom you! However, how can we communicate?|
    Hi there just wanted to give you a quick hsads up. The
    text in your contrnt seem to be running offf tthe screen iin Safari.
    I’m noot sure if this is a formatting issue or something to ddo with wweb browser compatibility buut I thought I’d post to leet you
    know. The design and style look great though! Hope you geet the issue solved soon. Kudos|
    This is a topic that is close to my heart… Best wishes!
    Where are your contact details though?|
    It’s very effodtless to find out any matter oon net as compared to books, as I found this
    paragraph at this website.|
    Does your site have a contact page? I’m having a tough
    time locating it but, I’d like to send you aan email. I’ve ggot some
    suggestions ffor your blog you might be interested in hearing.
    Either way, great blog andd I look forward tto seeing it expand over time.|
    Hi! I’ve been following your blog for a long
    time now and finally got the bravery too go ahead and give you a shout out from Austin Tx!
    Just wanted to tell you keep up the grrat work!|
    Greetings fro Florida! I’m bored at work so I decided tto browse your site on my ipbone during lunch break.
    I enjoy the info you profide here and can’t wait to take a look
    when I get home. I’m surprised aat how quick your blog loaded on my
    cell phone .. I’m not even using WIFI, just
    3G .. Anyways, awesome site!|
    Its like you read my mind! Youu seem to understand a
    lot approximately this, like you wrote the e-book in it or something.
    I think that you simply could do with a few percent
    to power the message home a little bit,
    however otheer thhan that, this is great blog. A fantasticc
    read. I’ll definitely be back.|
    I visited many web sites however the audio quality for audio ssongs present at this wesite
    iis reallpy superb.|
    Hi, i read your blog from time to time and i oown a similar one and i was just wonering if
    you get a lot oof spam responses? If so how do you reduce it, any plugi or anything
    you can recommend? I get so much lately it’s driving me crazy so any assistanc is very much appreciated.|
    Greetings! Very helpful advice within this article!
    It’s the little changes that will make the biggest changes.
    Thanks for sharing!|
    I truly love your site.. Great colors & theme.
    Did you make this website yourself? Please reply back ass I’m planning to create my own personal website and want to
    find out where you got this from or just what the theme is called.
    Thank you!|
    Howdy! This blog post could not bee written much better!
    Reading through this post reminds me of my prevgious
    roommate! He always kept preaching about this. I most certainly will send this post
    to him. Pretty sure he’s going to havce a good read.
    I appreciate you for sharing!|
    Amazing! This blog looks just like myy old one!
    It’s on a completely different subject but it has prretty much
    the same page layout and design. Wonderful choice
    of colors!|
    There’s definately a lot to know about this issue. I like all of thee points you made.|
    You’ve made some good points there. I looked on the internet to learn more about the issue and found most people will go along with your views on this web
    Hi, I log on to your blogs daily. Your humoristic style is awesome, keep
    doing what you’re doing!|
    I simply could not go away your site prior to suggesting that I actually loved the usual info
    a person provide on your visitors? Is gonna be back frequently in order to inspecct new posts|
    I want to to thank you for this wonderful read!! I definitely enjoyed every little bit of it.
    I have you bookmarked to check out new things you post_|
    Hello, jst wanted to say, I lked this post.It was practical.
    Keep on posting!|
    Hello, I enjiy reading all of your post. I like to write a little comment to support you.|
    I always spent my half an hour to read this website’s articles or reviews
    all the time along with a cup of coffee.|
    I constantly emailed this weblog post page to all my friends,
    for the reason that if like to read it then mmy friends will too.|
    My coder is trying tto persuade me to mmove to .net from PHP.
    I have always disliked thhe idea because of the costs. But
    he’s tryiong nonee the less. I’ve been using WordPress
    oon several websites for about a yedar and am nervous about switching
    to another platform. I hasve heard great
    things about blogengine.net. Is there a way I can import all myy wordpress posts into it?
    Any kind of help would be really appreciated!|
    Hello there! I could have sworn I’ve been to your blog before
    but after looking att some of the articles I realized it’s new to me.
    Regardless, I’m definitely pleased I cane across it and I’ll be bookmarking it and checking back
    Great article! That is the type of infto that
    should bee shared around the web. Disgrace on Google for now not positioning this submit higher!
    Come on over and consult with my website . Thanks =)|
    Heya i am forr the first time here. I foun this
    board and I find It really useful & itt helped
    me oout a lot. I hope to give something back and aid others
    like you aided me.|
    Hi, I do believe your blog might be having web browser compatibility problems.
    Whenever I look at your web site in Safari, it looks fine however, if opening iin IE, it’s
    ggot some overlapping issues. I simply wanted tto povide you
    with a quick heads up! Apart from that, excellent blog!|
    Someone necessarily help to make significantly articles I would state.
    That is thee very first time I frequented yur website page and to this point?
    I amazed with the reseqrch you made to create this actual publish amazing.
    Fantastic task!|
    Heya i am for the first time here. I found this board and I in finding It really helpful & it helped me out a lot.

    I’m hoping to ive one thing again and aid others such
    as you aided me.|
    Hey there! I simply want tto give you a big thumbs up for yojr excellent info youu have right here on this post.
    I will be returning to your sife for more soon.|
    I all the time ussd to study article in news papers but now as I am a user
    of web therefore from now I am sing neet for posts, thanks to web.|
    Your way of explaining all in this piece of writing is actually fastidious, very
    one can simply be aware of it, Thanks a lot.|
    Hello there, I found your site by means of Google while looking for a similar subject, your website came up, it seems great.
    I have bookmarked it in my google bookmarks.
    Hi there, just changed into aware of our blog thru Google,
    and located that it is truly informative. I’m going to be careful for brussels.

    I’ll appreciate in case you continue this in future. Many people might
    be benefited from your writing. Cheers!|
    I am curious to find ouut what blog system you are woorking with?
    I’m having some small security probleks with my latest blog and
    I would lie to find something more risk-free. Do youu have any solutions?|
    I am extremely impressed with your writing skills and also with the layout on your weblog.

    Is this a paid theme or did you customize it yourself? Either
    way keep up the nice quality writing, it’s rare to see a nice blog like this one these days.|
    I am really inspired along ith your writing skills and
    also with the layout to your blog. Is this a paid subject or did yoou modify it
    your self? Anyway keep up the excellent quality writing, it is
    rare to peer a nice weblog like this one today..|
    Hello, Neat post. There’sa problem with your site in internet explorer,
    may check this? IE nonetheless is the marketplace chief and a large part of folks wiol
    mkss your excellent writing because of this problem.|
    I am not sure where you are getting your info, but good topic.
    I needs to spend some time learning much more or understanding
    more. Thanks forr excellent info I was looking for this information for my
    Hi, i think that i saw yoou viswited my site so i ame too _return the favor_.I’m
    trying to find thinngs to improve my site!I suppose its ok
    to usse a few oof your idea\