Warm-up:
Partner assisted hamstring stretch followed by 3 minutes of the following: 5 pvc pipe deadlifts, 5 Handstand kick-ups
Workout:
5 Rounds each for time of:
10 Heavy touch and go Deadlifts
AMRAP Handstand push-ups
Rest 5 minutes between rounds
Add weight to deadlift each set
Cool-down:
10 minute squat test
Powerlifting:
Row sprints
3 x 5 Clapping push-ups
Max Effort Bench Press
5 x 3 Ring handstand push-ups
3 x 5 Weighted pull-ups
Max reps @ 50% of 1RM
“Behind The Scenes: Part 1” by Sevan Matossian, CrossFit Journalpreview video [wmv] [mov]
Games Vault: Womens Rope/Clean, Heat 5 – video [wmv] [mov]
Get it, Slade!!! Awesome work, 4:30!
nice!
Between my gut and my shirt popping at the end of the Kip, it looks like and alien is trying to escape my belly. 🙂
Agree great chest to bar picture!
It might be a tumor.
http://www.youtube.com/watch?v=OaTO8_KNcuo
LMBO!
I miss working out…..
Yea, but when you make Chief Fuzz Nuts you’ll be able to do whatever you wanna do…cuz that’s what Chief’s do!! And you can implement it on your little minions.
That’s Executive Chief Fuzz Nuts to all us peons.
HAHAHA….. Summon the minions!!!!
185-255/47
225-300/30
Suprised with my left shoulder today, felt great. Last Wednesday I thought I had screwed it up again when I attempted to kick up on the wall.
I was hoping to come to class today but my back is already really sore from my workout yesterday…. looks like open gym for me.
You getting to escape the house a little more these days?
I have some unsolicited feedback on the new (new to me, at least) programming wrinkle we’ve seen recently with the long rests between rounds. I love it because it sucks and I hate it.
165-185/73.
The rare day when I did not totally suck at something. Take it when I can get it. Like the programming Jake. The rest periods force max effort and fast recovery. No more coasting thru a chipper. Nice.
Nice pic, Slade man!
Sumo DL
135-230/39 strict
225,255,275,315,335. 28 band assisted free-standing hand stand pushups(these were sort of tough). Great Wod!!!
225-315/116 HSPU
Great programming no coasting in these workouts its all out effort and Jake will call you out if you’re going to light!
That’s an insane # of HSPU. Nice and thanks for the tips on technique.
The weight you did on deads is insane… I will trade you any day of the week.
165-240/47 HSPU
First WOD in a cpl weeks…DL felt good but I think my HSPU were lacking
I like these WOD’s – 135-205/20 HSPU’s.
185-265/24 band HSPU
Loving these WODs:)
125-165/ 89 band HSPU. Liked doing the band HSPU–made me concentrate on “hollow rock” aspect of the HSPU.
315-365-385-385-405 / 24
You go boy!!!
NOW THATS WHAT IM TALKING ABOUT!
135-205#/46 strict
Addition was an issue this morning but it made my results better than I would have thought to try so it was a helpful blunder. Took me until round 3 to figure out that I was at 195# instead of 175#. Increases were much smaller in rounds 4 and 5!
WOD #2
Max Effort Bench Press
275×1
315×1
340×1
350×1
355x FAIL
Weighted Pull ups 5×3
45×3
75×3
45×3
Body Weight x3
Max Rep 50% of Bench
175×26
125-205/29
Also did powerlifting afterwards. Bench 125# (PR!) Thanks Casey for being my spotter and way to go on getting your PR too!
Max Bench Press 155lbs. A 20 lb PR, but short of my goal of 170.
A PR means you’re getting stronger Ben! That’s awesome. A 20 lb jump in bench is significant….nice work and it will continue to go up.
Great job on the PR!
a 14% increase! I would take that any day! Excellent job.
185-305DL/ 97 HSPU