Sunday, 10 July, 2011
Posted by Mandee on July 9th, 2011
7 responses
Workout: Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs. Post time to comments. Benchmarks: "Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. "The 2011 Europe Regional: Part 3", CrossFit Journal preview video [wmv] [mov] "The highest reward for a man's toil is not what he gets for it, but what he becomes by it." - John Ruskin
7 responses to "Sunday, 10 July, 2011"
July 10, 2011 at 10:56 am
4pm class WOD: 4 rounds at 21:59; scaled to regular rope climbs, kipping HSPU's on parallettes w/ two 45# plates & 2 ab mats stacked (wanted to practice technique of parallette HSPU's), pistols with water-filled PVC pipe.
It may be accurate to say that I sweated out (give-or-take) a gallon of water today...
July 10, 2011 at 11:20 am
July 10, 2011 at 11:27 am
July 10, 2011 at 12:34 pm
July 10, 2011 at 12:37 pm
3pm WOD: Worked thru Diane on-off while helping my middle son with the CF Kids WOD (thus, posting the time is irrelevant). Kudos to Dennis to great job with the youngsters
4pm WOD: scaled everything, 15:06. Did manage to start nailing some pistols once I got some rhythm.
Still a few muscle/tendon aches in the sartoris/psoas area, and not a lot of reserves for hard efforts. Not that I am complaining, I caused the problem!
July 10, 2011 at 1:40 pm
1. rope climb arm only as far as possible then regular rope climb
2. parallette HSPU with 2-45lb plates, 1-10lb plate and 1 ab mat (basically parallel with top of parallette), kipping HSPU
3. one-legged OHS - scaled weight to 25lb(?) bar (the short, black bar - however heavy it is).
Linked most of kipping HSPU. Need to work more on parallette strict HSPU, and negative HSPU (with and without parallettes).
July 10, 2011 at 3:55 pm