Warm-up:
2 Rounds:
400 Meter Indian Run
10 Hip extensions
10 Push ups
10 Second handstand hold
Workout:
A1: Deadlift 5 x 5; Rest 10 seconds
A2: HSPU 5 x AMRAP; Rest as needed between sets
Powerlifting:
A: Snatch Pull. Squat Snatch., 3.1. x 3 sets; Rest 5:00
B1: Overhead Squat 3 x 5 reps @43×1; Rest 2:00
B2: Strict CTB Pull ups 3 x 4-5 reps @21×1; Rest 2:00
C: Weighted back extensions 3 x 10-15 reps; Rest 1:00
“Winter Break Road Trip: Parts 1-2” with Austin Malleolo, James Hobartand Pat Sherwood, free CrossFit Journal preview – video [wmv] [mov]
YAY!!! 0700!
7am in the house!
VOD:
Oh, give thanks to the Lord; call upon His name; make known His deeds among the peoples! Psalm 105:1
Wait…wait…do my eyes deceive me!?!? Is that Corrie Spearing IN DA HOUSE!?! =o) Welcome back my friend! Good to see your CF smiling face!
A1: 275 – 275 – 275 – 285 – 305
A2: 10 – 8 – 7 – 7 – 6
It was rather humid in the box this morning!
225(Backsquat since did heavy deadlifts at PL Monday night)
8 HSPU on 35 pound plates (3 strict, 5 kipping)
A1: 225-275-295-295-320
A2: 13 scaled
315/4
Wait… mistake… My score was 315/3
305/4
First time doing HSPU, although I had to use 2 abmats under my head. It is a different feeling being inverted, as well as keeping everything tight. Thanks for the coaching Robert!
Always a good time in 0600
315/4 HSPU with 2 abmats
Agreed, it was really humid today!
145/5 HSPU with 1 abmat
Thanks for the great coaching, Robert.
A1: 145 – 185 – 185 – 195 – 195 (really misjudged my weight on the first set)
A2: 5 – 5 – 10 – 7 – 10 (all kipping w/2 ab mats)
Just want to say thanks so much to Meghan for pushing me this morning and giving me a lot of help on HSPUs! I really appreciate it! Thanks 🙂
405/3 ring pushups
Badass.