22
May
Tuesday, May 23rd
WOD
“CrossFit.com 170402”
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
95/65-lb. front rack walking lunges, 15 steps
Post rounds completed to comments.
Then, cash out with
50 Strict Pull-Ups
WOD: 4 + 18 rx’d
~50 strict pull ups (I lost count after a while)
4 + 6 (thought it was 3 + 21, then realized I can’t count).
50 strict pull-ups.
6+6 rx, first 3 rounds strict, all kipping after that… Regionals 17.1 is gonna be rough
50 strict pull-ups in afsap, 20/12/10/8
4+10 w/pike push ups
25 strict pull ups.
4+2
5 strict hspu on dumbbells (terrible)
15 I dream of Jeannie front rack lunges 95# (less terrible than imagined)
50 strict pull-ups: 5:34
20-9-8-8-5
with more rest, maybe could have cut that down to 4 sets… maybe
5+5 @ 65# w/ pike push-ups on a box
25 strict pull-ups (~8 min)
first 10, singles
15 w/red band, 2s and 3s
4 + 2 @ 65 Pike push ups
10 – strict no band 5 + 5
30 – w/ black band 5 each time
WOD: 3 + 10 @55lb. Regular push-ups the first 2 round and then knees for the last
should’ve gone lighter with the lunges. broke it up too many times
25 strict pull-ups. Doubles for the first 9 rounds and then singles for the last 7 pull-ups
WOD:
Complete as many rounds as possible in 10 minutes of:
10 Ring-dips
95/65-lb. front rack walking lunges, 15 steps
6+14
Cash out:
5 Rounds
5 strict pull ups w/ 1 chain
5 strict pull ups
Hi guys! I live! I was wondering if anyone has any yoga studio recommendations. I can’t really do weighted exercises for now. Thanks for your help!
Hi Michele! Here’s my vote (as a yoga enjoyer but Crossfit believer): I’ve found when injured or just exceedingly sore that coming in to programmed workouts and doing them bodyweight or with PVC pipe (not to be underestimated… seriously) is a great way to go. There’s so much strength to be gained from the ranges of motion, alone, that rebuilding from there is what I’ve found most useful. Hopefully see you soon!
Do both! People like New York Yoga right? I like yo yoga on 59th.
Thanks guys! Yes I think I will do both. Dropping out of PT soon bc it doesn’t seem to be doing much and I just spend most of my time waiting. See you soon!
4+10 rx
50 strict pull-ups: couple sets of 5, then steady 3s and 2s till the end.
On the 0:00 mark
Alternating EMOM x 12 (6 Rounds)
Odd Minutes – 3 Deadlifts (building)
Even Minutes – 3 Deficit Kipping HSPU 4″
deadlifts
315,335,355,375,395,415
ON THE 20:00… “CHRISTINE’S COUSIN”
3 Rounds:
500 Meter Row
12 Deadlifts (225/155)
12 Burpee Box Jumps (24/20)
11:04 Rx’d (went unbroken on the deads but was slow on the burpee box jumps.
On the 0:00 mark
Alternating EMOM x 12 (6 Rounds)
Odd Minutes – 3 Deadlifts (building)
Even Minutes – 3 Deficit Kipping HSPU 4″
deadlifts (Abmat HSPU kipping getting stronger)
155-200-225-235-245-260 (3reps PR)
ON THE 20:00… “CHRISTINE’S COUSIN”
3 Rounds:
500 Meter Row
12 Deadlifts (225/155)
12 Burpee Box Jumps (24/20)
12:24 Rx’d (6-6 on the deads each RD)
Day 13 FPP strict pull-ups w/14lbs vest
7-6-5-4-3
4+11 @ 53# with pike push-ups
then, 25 pull-ups with the red band.
3+2 RX Need more practice with HSPUs!
25 strict pullups
Worked on handstand walk progression for a few
4+2 @ 85 and pike push ups
50 strict pull ups in 10:26
4+8 rx
50 strict pull-ups
4+13
Knee push ups
65# lunges
25 pull ups with green and red band
7+10
scaled handstand push-ups with 20 hand release push-ups, Rx lunges
50 strict pull-ups
24/14/12
4+16
push ups
quirky shoulder today.
38 pull ups w red band
4+8 with pike push ups on the 30″ box, Rx weight. Shoulders ouch need to work on that
40 or so pull ups in 9 mins
4+3 pike push-ups on a box. Rx weight.
25 pull-ups.
6+8 pike push ups
25 strict pull ups
5+2 @ 53# pike push up
25 strict pu with band. Then practiced kipping pu
5+7rx
50 strict pull ups (10 sets of 5)
4 with piked PU from box
50 strict pull ups (set of 5,3,bunch of 2s, then singles)
4+20 rx strict hspu
+
50 strict pu lsap
25,16,9 ~3mins rest btwn each set
5+16 with pike push-ups on small box / alternating toes and knees – lunges @ 63#
25 strict pull-ups with thin red band
3+3 pike push ups
25 strict pull ups with 2 bands