WOD:
A. Pull-up training: weighted, strict, banded, kipping or butterfly pull-up training/strength/skill development
3-10 reps EMOM for 10 minutes
B. 15 minute AMRAP of:
5 pull-ups RX+ strict chest to bar
15 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (55 and over 20/10 9′)
30 double unders
60ft bear crawl RX+ 30ft handstand walk
C. Core Development: 1-2 rounds not for time of:
15 wallball or kettle bell Russian twists
15 hip extensions
15 V-ups
15 sit-ups: weighted, GHD or Military
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The Duke! The Double Under KING! And truly one of the hardest working athletes AND nicest guys ever, no doubt! Keep it up Paul 🙂
Man on fire. Get back CFHSV!
One of the hardest working athletes in the box. Great person! 😉
The Duke! Doing his thing!
That’s the man right there
Big…Duke…6. This is one of the most dedicated athletes we got and a good friend. I love training with this stud. Keep kicking ass baby!
The king of double unders himself! The DUKE nicest and hardest working athlete 🙂
Amazing athlete. Better guy. I wanna be like Paul when I grow up!
That is a champion…..inspiring us all……leading by example.
Gotta love The DUKE!!
A. 3 Strict CTB first 5 rounds then just chin over bar
B. 5 RX (10 CTB, 11ft WB)
C. Completed
The DUKE! He is like lightning McQueen when it comes to double unders!
You make those double unders look so easy!!!
Transforming a poster to reality ……and killing it! Go Duke.
Paul is quite simply the example for all of us in both word and deed. He demonstrates hard work, humility and encouragement of others every day.
Watched this guy do 300 double unders just yesterday…then he got his stuff and walked out of the gym like it was nothing. Paul is an admirable athlete for sure!
This Man works Hard!! Exceptional Athlete!
“Unto whomsoever much is given, of him shall be much required” This is your time, Paul, we’re behind you, now go forth and conquer!
That dude is bad…
“The DUKE,” GRAND, Yellow Hammer Smasher, Master 50 + Alabama State CrossFit Champ 2015; Best Root Canal Doc Voted by DB, and the list goes on; but, did you know his wife and kids are even more forthcoming ☺
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Skills/Drills
5 strict Pull-ups w/ 35lbs even minutes
5 strict Chin-ups w/ 35lbs odd minutes
Discovered this is something I have to start working on again.
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WOD RX+ = 4rds + 9 reps
I believe 1st time to do Handstand walk since 2014 CF Games. Lot of work to do here. Had to do on cement as yard was wet/muddy. Stoked I can do again. Check out the video at.
https://youtu.be/YaiCsTp-2ks
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1rd Core Development complete!
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Another humbling day. Gotta love and Keep on CrossFitting
AM: Yesterday’s Wod
A. 250(10) – 325(5) – 250(10) – 325(4) – 295(10)
B. 9:00 RX
C. 15 Swings @ 40kg
PM: Today’s Wod
A. Alternated between 7 Butterfly C2B and 3 Bar MU
B. 5+19 RX+
C. 2 Rds Core Development Complete
This guy is “The Truth” CFHSV! Pure fire in his veins!
1015am Open Gym: Yesterday’s WOD:
A. 195(10) – 255(5) – 195(10) – 255(5) – 225(5)
B. 8:41 rx
C. 35 swings @ 32kg
1pm Open Gym: Today’s WOD:
A. EMOM x 10 minutes 2 bar muscle ups, linked
B. 5 + 50 RX+
C. 2 rounds of core development completed
AM Open Gym – Yesterday’s WOD :
A. 275(10) – 365(5) – 275(10) – 365(5) – 320(5)
B. 6:55 rx
PM Open Gym – Todays WOD :
A. 7 Chest to Bar Butterfly EMOM
B. 5 + 15 rx+
A) 8 c2b butterfly pull-ups EMOM
B) 4+35 RX+
Much love and respect to Paul and his beautiful family.
2:30 Open Gym (yesterday’s wod):
A: 315(10)-405(4)-315(10)-405(4)-365(8)
B: 6:35, RX
3:15 Class (today’s wod):
Rest 15 min
A: 2 unbroken bar MUs emom for 10min
B: 4+13, RX+ (handstand walks are my nemesis!!!)
-thanks for staying on my tail Kodi!
C: 2 rds completed (10#WB on ghds, 53#KB on Russian twists)
– That’s my main squeeze, Prime Time Paul! Super athlete! Incredible person!!
Yesterday wod
A) 255×10 315×5 255×10 315×5
B) 7:50rx
Today’s
A) 5-7 c2b emom
B) 5+50rx
Strict c2b
11ft wall ball
Bear craw
Clyde !! One bad Mo-fo !!
A: 7 rds of 5 butterfly c2b, 3 rds of 2 strict ring MUs
B: 5+9 Rx+
C: 2 rds done
Paul is one amazing athlete and even nicer guy. One of CFHSV’s finest!
crush
a: C2B butterfly (4-8)
b. 4+65 rx+
c. check
Paul is awesome…pure and simple.