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Wednesday, 21 September, 2011

Posted by Mandee on September 20, 2011   |   19 Comments

Warm-up:

15 seconds of pvc pipe OHS, 15 seconds of handstand hold, 15 seconds of push-ups, 15 seconds of walking lunges. Rest 45 seconds x 4

 

Workout:

Starting with an empty barbell:

Take 6 minutes to find a 1RM OHS

Take 2 minutes to complete as many back squats as possible at 185/155#

 

Rest 10 minutes

 

10 minute AMRAP:

12 Wall ball shots 20/14#

5 GTOH 155/105#

 

Cool-down:

Instructor led group stretch

 

Powerlifting:

CGBP 5 x 15-20 @ 10×1; Rest 2 minutes

Ring dips 3 x 8 @ 20×0; Rest 1 minute

3 Handstand push-ups every minute on the minute for 10 minutes

A1: Face pulls 3 x 15 @ 2121; Rest 10 seconds

A2: GHD sit-ups 3 x 10; Rest 30 seconds

 

The Position: Part 7 – The Ring Dip” with Kelly Starrett and Carl Paoli,CrossFit Journal preview video [wmv] [mov]

CrossFit Affiliates commercial from the CrossFit Games on ESPN2 – video [wmv] [mov]

19 responses to “Wednesday, 21 September, 2011”

  1. Tasha W says:

    Nice legs, Meghan!!! Woot woot!

  2. Tasha W says:

    T-shirt orders must be in by September 30th so make sure and sign up soon!

    CFHSV and FRIENDS of CFHSV – Please sign up to join our team for the Liz Hurley Ribbon Run October 15th! To join the team, simply follow the link below to the CrossFit Huntsville Team page and Click “Join Our Team” at the top of the page. There is a $20 registration fee for each participant and you will pay that at the time of your online registration.

    We will have CFHSV team t-shirts available for an additional $10 for our team members to wear during the race. There is a sign up sheet at the gym for t-shirts or you can email your size to Tasha (tasha.wiley@qinetiq-na.com or tashawiley@ymail.com). CFHSV members can pay cash, check, or can charge their t-shirt to their MBO account. Non CFHSV members can pay cash or check for their t-shirt.

    http://www.lizhurleyribbonrun.org/faf/search/searchTeamPart.asp?ievent=486716&lis=1&kntae486716=F4BA722C80BD4F56B563905B779C0059&team=4850912

  3. 0600 RULES! says:

    OHS 1RM in Six Minutes:
    175lbs
    No pause:
    Back Squat 185lbs. Max Reps: 31 in 2 minutes

    Wall Balls/GTOH: 12reps@20/5@155 10 Min. AMRAP 5+15

  4. Larry Lowe says:

    205-17-4+9 all rx

    I like the programming!

  5. Go Big or Go Home says:

    “Strong the new Skinny”
    “not your dads global gym”
    “CrossFit Hsv a Special Force”
    “WODtards a special breed”
    “CrossFit HSV we have the best box!”
    Slogans

  6. AP says:

    OHS 165
    BS 13 reps @ 185
    then
    Scaled 2+15 @ 145

    10 pounds of PR I got on Saturday, 145 GTOH was heavy but got great coaching cues from Tracey and Tye and only missed 3 times total.

  7. Jane says:

    OHS 95 lbs (10 lb PR)
    BS 13 reps @115 lbs

    Scaled AMRAP 2 rounds + 16 @ 90 lbs- it took awhile to get comfortable with the weight. Great coaching from Tracey, it really helped my form!

  8. Eric Hedges says:

    Tim looking all slim and stuff!! Legit!

  9. Jane says:

    Just a reminder – We are watching the CF games at BWW on Carl T Jones tonight. It starts at 7:00 pm, but come whenever!

  10. steve price says:

    OHS: 135# – 185# Back Squat: 25 reps
    20# WB and 155# GTOH: 4+6
    Positively should have got 165# on OHS-stayed way to long at the bottom of the squat-need to work on tempo!

  11. Robb says:

    OHS: 155#
    BS: 18
    AMRAP 4+2

  12. cole says:

    225/20/6rds in 9:00

  13. Kerri says:

    WOD at CF Montgomery yesterday and today.
    Yesterday-
    1KB swing
    1KB clean
    1KB thruster
    Each arm, 1–>10–>1 with 1pood KB.
    Strength WOD, not for time….Took me about an hour. VERY deceptive on paper!

    Today:
    10-8-6-4-2 for time of:
    155#/105#
    Power Clean
    DL
    Jumping lunge, alternating legs (1 rep is two jumps)
    Rx’ed-5:50

  14. Garrett says:

    195OHS/19reps/3+8 rx’d

  15. Patrick says:

    RX: 155/23/4+14

  16. Jamie says:

    RX: 105/11/3 rounds

    Shoulder mobility a problem for those OHS. Grrrr