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Wednesday, 10 August, 2011

Posted by Mandee on August 9, 2011   |   37 Comments

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 VaultWomens Rope/Clean, Heat 5 – video [wmv] [mov]

37 responses to “Wednesday, 10 August, 2011”

  1. Tasha W says:

    Get it, Slade!!! Awesome work, 4:30!

  2. Wants to WOD says:

    I miss working out…..

  3. Tye says:

    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.

  4. russell says:

    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.

  5. DaveC says:

    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.

  6. Paul Pepe says:

    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.

  7. Erin B says:

    Nice pic, Slade man!

  8. If you ran without sacrifice...congrats, you just jogged. says:

    Sumo DL
    135-230/39 strict

  9. Steve Price says:

    225,255,275,315,335. 28 band assisted free-standing hand stand pushups(these were sort of tough). Great Wod!!!

  10. 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!

  11. Rich C says:

    165-240/47 HSPU
    First WOD in a cpl weeks…DL felt good but I think my HSPU were lacking

  12. Jason says:

    I like these WOD’s – 135-205/20 HSPU’s.

  13. Robb says:

    185-265/24 band HSPU

  14. Meghan says:

    Loving these WODs:)
    125-165/ 89 band HSPU. Liked doing the band HSPU–made me concentrate on “hollow rock” aspect of the HSPU.

  15. Josh M says:

    315-365-385-385-405 / 24

  16. Karen says:

    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!

  17. 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

  18. Jamie Flynt says:

    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!

  19. Ben says:

    Max Bench Press 155lbs. A 20 lb PR, but short of my goal of 170.

  20. Patrick says:

    185-305DL/ 97 HSPU