Wednesday, 09 November, 2011

Posted by Mandee on November 8, 2011   |   17 Comments


Kettlebell Complex followed by P1: 8 Kettlebell Sumo deadlifts, 8 Sumo deadlift high pull, 8 Kettlebell swings. P2: Hold top of plank position; Repeat x 4




21-15-9 reps of:
Handstand push-ups
Ring dips



5 Minutes with a trigger point ball to the upper traps and triceps!



A: Close Grip Bench Press 7 x 3 @20×2; Rest 2:30

B: Weighted Ring Row 5 x 5 @20×1; Rest 2:00

C1: Pull-ups COVP 5 x 20 unbroken; Rest 30 seconds

C2: Push-up 5 x AMRAP -3; Rest 30 seconds


Skip Chapman: Reclaiming Strength and Mobility Through CrossFit“,CrossFit Journal preview video [wmv] [mov]

Highlights from the CrossFit Kids Gauntlet Event – video [wmv] [mov]

17 responses to “Wednesday, 09 November, 2011”

  1. AP says:

    Rx’d with kipping HSPUs
    3 seconds of PR, but did first 21 HSPUs at deficit with kip.

  2. DaveC says:

    Yesterday I did the 30 push-ups in the warmup without my shoulder screaming at me for the first time in three months, and Monday I PR’d on power snatch by 10, also without the shoulder hurting. But this one I’m going to leave alone. Going to see Our Favorite Orthopedic Doc this afternoon. I’m hopeful I’ve avoided the need for surgical repair.

    • Slade White says:

      I hear ya, Dave. My shoulder is more than grumpy these days and I’m having to limit the movement……I can’t do any of this….regular WOD or PL. 🙁

      Those shoulders are kind of important!!!

      • DaveC says:

        Hate to hear that Slade, hope yours clears up faster than mine is. Unfortunately all that “core-to-extremity” stuff goes right smack through the shoulder.

    • Ben says:

      Yeah I was planning to come tonight (in fact I just changed into my gym clothes) but after tweaking my shoulder a few days ago I don’t think I want to risk doing any of this stuff.

  3. Larry Lowe says:

    20:14 pr
    first time incorporating kipping HSPUs.

  4. Clair says:

    Just 21-15 @ 25:00 Rx’d. Strict HSPUs. Just could not get the rhythm of the kipping today. Great workout!

  5. Kips escape me says:

    PR from April 11th by 4 min and 53 secs.

  6. Kips escape me says:

    BTW the track looks awesome! I was able to take it all in on some of my walking yesterday! Kudo’s to CFHSV for always taking it to the next level and staying a step ahead.

  7. Jane says:

    21-15+7 HSPU @25 min rx’d. Kipping PU. I thought about going to Powerlifting tonight but probably not after that!

  8. Ron Wood says:

    18:45 rx’d

  9. Justin says:

    12:24 rx’d

  10. Tasha W says:

    Umm… Wow. Cannot move my arms, and I did it scaled!!! 11:33, but only did 9 HSPU before my back completely failed on me during the Kip. Scaled ring dips to butt-to-floor bench dips. I’m hoping being back to a regular schedule will help me get back to these body weight exercises. Great job, 4:30. The guys (Daniel, sub 10, whaaaa???) were really killing this one.

    • Meghan says:

      Nice job! I did like 20min and scaled the heck out of EVERYTHING but the pushups. I’ve never kipped the HSPU. I feel so weak on the pressing movements.

  11. Patrick says:

    Rx: 10:03