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]
Nice legs, Meghan!!! Woot woot!
Thanks, Tasha! Tim and I look fast….:)
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
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
205-17-4+9 all rx
I like the programming!
“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
“CrossFit Hsv a Special Force” I Like!!
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.
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!
Overhead PR, Woop Woop! What back injury???? 🙂
Tim looking all slim and stuff!! Legit!
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!
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!
OHS: 155#
BS: 18
AMRAP 4+2
225/20/6rds in 9:00
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
195OHS/19reps/3+8 rx’d
RX: 155/23/4+14
RX: 105/11/3 rounds
Shoulder mobility a problem for those OHS. Grrrr