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.
Advertisements
Metcon: 18:00
Deadlifts-105#
Wallball-10#
Worked on HSPU.
Metcon: 15:43 rx
HSPU: 4/5/6/5/4
17:05 RX
Dropped in at Crossfit Northeast Georgia at open gym and did CFJ WOD. Tough doing it alone!
19:26 DL 185# / WB 15#
35 & 40# PP work
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 😉
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!
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! 😁
Metcon: 16:15. 185 on DL everything else Rx
13:38
2 assault bike & 1 row
185# DL
20# WB
MetCon: 23:45 @ 185# run/run/bike
Strict HSPUs: 5/8/5/5/6
21:33
Row/bike/row
85# DL
10# WB
Worked on A-frame HSPU and DB strict presses 8# and 10#
Metcon
18:50
185# DL
20# WB
strict hand stand push-up
8/ 5/ 4/ 4/ 3
All running 600m
19:20
Run 600 x 2 : Row 30 Cal
75# DL 10 / 15 / 15
15 LB WB 10 / 15 / 15
Scaled do to because I was sore!
20:10 135 DL. 10 WB
Did 2 strict HSPU
RFT 17:20
Bike/row/row
DL 115 should have went atleast 20lbs more
15# WB
Worked on hand stands on the wall
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.
2×5 deadlift – @365,385
3×8 romainin deadlift – @225,275,315
5×5 ghr – completed
20rm jerk – @155
Metcon – 11:56 rx’d
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
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!😃👏🎉
Post WOD
Pec PT Mobility (banded, weighted, foam roller stretches)
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!!!😃👏🎉 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! 👍
9:36 RX
19:49
135# DL
10# wall ball
Pike push-ups: only got like 4 total each time
Metcon – 20:07
Bike/row/row
Deadlift 155#
Wall ball 15#
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
11:04
11,5,6,5,4 fell off wall, 4 strict
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
15:03 Rx’d
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.
Metcon 18:25
row all 3×
Dead lifts 155
wbs 14
Worked on Hspu
negatives on the wall and pushing up while legs falling
20:22rx
run/run/run
600m runs (first run 2:38)
225# DL with the DL bar
20# WB
18:41
20:35
185# DL
15, 20, 20 WB
Did Tuesday
17:something rxd
[…] 5xMax Rep Strict HSPU, 1 minute rest between sets Compare to February 6, 2015 […]