2015 February 6 WOD

Posted: February 6, 2015 in Uncategorized
Metcon

3 RFT:
30 Cal Row
15 Deadlifts (225/155)
30 Wall Balls (20/14)

Skills

5xMax unbroken Strict HSPU – 1 minute rest between sets

I noticed last week several of you did kipping HSPU on the day that strict was prescribed. I encourage you to consider other options this week to build your pressing strength.

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Comments
  1. Nicole says:

    Metcon: 18:00
    Deadlifts-105#
    Wallball-10#

    Worked on HSPU.

  2. Rachael says:

    Metcon: 15:43 rx
    HSPU: 4/5/6/5/4

  3. Kate says:

    17:05 RX
    Dropped in at Crossfit Northeast Georgia at open gym and did CFJ WOD. Tough doing it alone!

  4. jks says:

    19:26 DL 185# / WB 15#
    35 & 40# PP work

  5. Kimberley Goff says:

    Found a really yummy bread recipe:
    http://www.multiplydelicious.com/thefood/2012/03/paleo-herb-bread/
    We had it with dinner last night, and it was a nice change- would go really great with soup
    Go easy on the spices unless you really like rosemary 😉

  6. Shea says:

    I did the Macho Man wod from Wed 2/4-results there.
    Skills-
    I did EMOM 5min UB strict HSPU from box-head to ground & very vertical (about 20 sec in between sets)–8/9/11/11/12 (first 2 sets low because I looked up at clock to check time) Shoulders officially smoked!

  7. Cara says:

    19:45

    Row w/damper between 5 & 6
    95# DL – dropped most from top
    10# wall balls – tried to focus on form

    My handstands are more like free entertainment. Learning how to be comfortable getting upside down again! 😁

  8. Tim C says:

    Metcon: 16:15. 185 on DL everything else Rx

  9. Scott Guthrie says:

    13:38
    2 assault bike & 1 row
    185# DL
    20# WB

  10. Robert says:

    MetCon: 23:45 @ 185# run/run/bike

    Strict HSPUs: 5/8/5/5/6

  11. 21:33
    Row/bike/row
    85# DL
    10# WB

    Worked on A-frame HSPU and DB strict presses 8# and 10#

  12. MarkDGoff says:

    Metcon
    18:50
    185# DL
    20# WB

    strict hand stand push-up
    8/ 5/ 4/ 4/ 3

  13. Bryce Miller says:

    19:20
    Run 600 x 2 : Row 30 Cal
    75# DL 10 / 15 / 15
    15 LB WB 10 / 15 / 15

  14. Dave says:

    20:10 135 DL. 10 WB
    Did 2 strict HSPU

  15. Brian says:

    RFT 17:20
    Bike/row/row
    DL 115 should have went atleast 20lbs more
    15# WB
    Worked on hand stands on the wall

  16. Bobby says:

    WOD: 15:08 – 225# on deadlift bar contraption – a couple of my wall balls were a couple inches shy of good enough for me – should have redone them. So the RX on the board at the gym is null and void for me. First and last set of WB unbroken. DL split into sets of 5.

    Strict HSPU: 17pr/10/7/7/5

    Thoracic and shoulder mobility session at home this afternoon.

  17. Lucas Holland says:

    2×5 deadlift – @365,385
    3×8 romainin deadlift – @225,275,315
    5×5 ghr – completed
    20rm jerk – @155
    Metcon – 11:56 rx’d

  18. Jennie says:

    5:30 WOD
    run 600
    135 DL (8/7, 3×5, 3×5)
    15# WB (17/13, 18/12, 18/12)
    18:39

    *didn’t push too hard, been sickly, achy

    random HSPU work in warm-up and between classes

  19. Sara M. says:

    Metcon
    3 RFT:
    30 Cal Row/Bike/600m run
    15 Deadlifts (55#)
    30 Dumbbell thrusters (5#L/12#R)

    20:25

    Rd 1 – ran 600m / Rd 2 – biked / Rd 3 – rowed
    **First time rowing in months! Damper all the way down, but pec felt good!👍**

    Deadlifts – first time doing these in a while, so went light at 55#… Felt good!

    Subbed DB thrusters for wallballs as its the only movement this week that irritates my pec… The catching of the ball jarrs the muscle. Oh well… I’m just happy that this week of reintroducing upper body movements has gone well overall so far!ğŸ˜ƒğŸ‘ğŸŽ‰

    Post WOD
    Pec PT Mobility (banded, weighted, foam roller stretches)

    • Sara M. says:

      Tip of the day – If you’re ever in need of a physical therapist for any reason… Use Derek Hylkema’s services from Next Level Motion Analysis and Sports Therapy. He is the best & you can meet him right at CFJ!

      It’s obvious that I’ve been struggling with pec muscle issues for a while…5-6 months! After only a few visits with Derek and following his prescribed stretches religiously on my own, I’ve been able to finally start doing upper body movements without any constant aching afterwards!!!ğŸ˜ƒğŸ‘ğŸŽ‰ You can’t imagine how happy this makes me…

      He is a super friendly guy who seriously knows his stuff and his prices are well worth the results that are produced! 👍

  20. Marcia Jo says:

    19:49
    135# DL
    10# wall ball

    Pike push-ups: only got like 4 total each time

  21. Bob says:

    Metcon – 20:07
    Bike/row/row
    Deadlift 155#
    Wall ball 15#

  22. Melanie says:

    Metcon
    3 RFT: 25:22
    30 Cal Row then ran then rowed
    15 Deadlifts (83)
    30 Wall Balls (10) these killed me

    Worked on kicking up for HSPU but still don’t feel comfortable with a negative down. Definitely need to work on this skill some more to get confident

  23. Matt Z. says:

    11:04
    11,5,6,5,4 fell off wall, 4 strict

  24. Jesse G says:

    PreWod mobility for posterior chain

    MetCon:
    19:27
    All row
    185 DL (3×5,3×5,8/7)
    20# WB (2×15,2×15,15/8/7(

    Max UB Strict HSPU – 5/3/3/3/0

  25. Brett Christensen says:

    15:03 Rx’d

  26. Kim says:

    22:35
    Air dyne 3:00/3:15/3:34
    75# “contraption bar”- went lite LB tired
    14#wb
    HSPU work – mostly tripod->kick out to plank pushup. Some kick outs to wall.

  27. Patrick M says:

    Metcon 18:25
    row all 3×
    Dead lifts 155
    wbs 14
    Worked on Hspu
    negatives on the wall and pushing up while legs falling

  28. Wilks says:

    20:22rx
    run/run/run

  29. jkeel 40/5'9/175ish says:

    600m runs (first run 2:38)
    225# DL with the DL bar
    20# WB

    18:41

  30. Monte says:

    20:35

    185# DL
    15, 20, 20 WB

  31. MaryLawson Day says:

    Did Tuesday
    17:something rxd

  32. […] 5xMax Rep Strict HSPU, 1 minute rest between sets Compare to February 6, 2015 […]

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