Chasing Diane
This is a twist to an old favorite.
For time:
21 - 15 - 9 rep rounds of:
dead lift (225 / 155)
hand stand push up
gym loop (400m run)
Post time to comments.
Intensity = Results
This is a twist to an old favorite.
For time:
21 - 15 - 9 rep rounds of:
dead lift (225 / 155)
hand stand push up
gym loop (400m run)
Post time to comments.
Intensity = Results
This comment has been removed by the author.
ReplyDelete15:24 as RX'd
ReplyDelete10:07 as Rx'd with a modified gym loop.
ReplyDeleteThis comment has been removed by the author.
ReplyDelete11:13... I scaled the HSPU range of motion by placing 2 x 10lb weights under my head. Next time I'll go for 1 plate.
ReplyDeleteZach, I'm glad to see that you didn't waste the gym loop opportunity. Good job going with no bands.
Sorry about the gym loop confusion this morning. Hopefully they'll plug the holes in Arvin so it won't leak anymore.
12:42 with bands on all HSPUs
ReplyDelete13:15 with bands
ReplyDeletehttp://www2.thenorthface.com/endurancechallenge/
Link to the north Face endurance challenge at Bear Mtn
FYI, for those XFitters looking for VibramFiveFingers the Outfitters on Main Str in Cold Spring recently got their winter shipment of VFFs. They rock a 10% discount for cadets, too.
ReplyDelete14:35 rx'd
ReplyDelete14:30 with bands on all HSPUs. Scaled DL's to 185.
ReplyDeleteSaw A LOT of of people posting about torn hands from yesterday.
ReplyDeleteJust as our departed Sensei MAJ D. Blackmon noted "ripping your hands to shreds is worse than stopping the WOD mid way when a tear starts..."
I started shaving/sanding down callused hands and then taping for almost every WOD and haven't had a rip/torn callus in months. Simply put- tape works!! It's just good preventive maintenance and it takes jut a few moments during warm up.
For an easy start, see this simple to follow post on taping:
http://rifsblog.blogspot.com/2007/05/how-to-tape-your-hands.html
If gymnasts do it daily, it can't hurt for a CrossFit athlete to do it whenever your going to the bar or rings (pull-ups, O-lifts, or even K-bells)
MAJ Bault or I (and probably many others) can also give instruction on taping.
SAVE THE HANDS!!
8:15 (w/ blue bands). I still like the intensity and range of motion I get with the bands, but will try this without next time.
ReplyDelete17:17 scaled to 185 and did 95lbs shoulder press in lieu of HSPUs.
ReplyDelete17:17
ReplyDelete205 DL
and sub'd 75 lb press for hspu and added GHD situps
13:42 with bands
ReplyDelete11:10. Used bands and scaled 185# - lower back is still on the mend.
ReplyDelete13.47 with the bands
ReplyDeleteFinally managed to get into the handstand push-up position without someone assisting me-then went to Military movement today to "learn" how to do a handstand- thank you crossfit for teaching me the handstand position exactly 1.5 hrs before actually having to do it in class. I almost got the free standing handstand but wiped out instead.
14:00 with bands and standard Gym loop.
ReplyDeletedid Diane: 9.32; scaled DL to 185#
ReplyDeletefinished with 2 mile hill workout.
Bouldered for ~2 hours then did the WOD as rx'd
ReplyDelete14:29
major limiting factors were the lack of skin on my hands and major THS.
Didn't do the WOD this morning. My shoulder's been bothering me for the past couple weeks and yesterday's WOD killed it. I went to the PT clinic in Arvin and found out that I have bicep tendonitis in my right shoulder probably caused by overdeveloped anterior delts from going overhead a lot. The doc said that I can still workout, but it'll just hurt.
ReplyDeleteDid yesterday's main site WOD: 5 rounds of 500m row, 7x 135# thrusters. 14:35.
15:19
ReplyDeleteI should have used bands on the HSPU, I wasn't getting full range of motion.