02/05/10:
Pack:
18-15-12-9-6-3 rep rounds of:
SDHP (big green kettlebell, I’ve really got to write down how much they weigh. I think it was 12 kg)
Sub’d straight leg lifts while laying on back (legs together, pushed up the arse to get past perpendicular)
Didn’t time.
02/06/10:
Upper body was still killed from the 10 minutes of HSPU two days prior, so I went for a straight cardio day. Attempted a 5k on the treadmill. Felt good starting out, was able to run more than I ever have been before. But by the halfway point I realized that subbing eliptical may not be the best thing for me on these WOD’s. I made 2.4 miles and had to finish out the last .9 on the eliptical. I just couldn’t do it anymore. And today I feel like my legs are going to fall off. Not good.
Will do Stephen tomorrow after a much needed rest day.
Is a tuck-up the same as described in this link: http://www.crossfitbrandx.com/index.php/forums/viewthread/6426/ (a tuck sit pull up)? Anyone have links explaining them? Video would be awesome too. Thank you. (Planning for tomorrow… luckily today is a rest day. I’m not feeling very well - sore throat, cough, etc.)
I thought a tuck-up means that you’re hanging on the bar and then just tuck up your legs - as in a not-full ROM K2E?
At least that’s what I did. I can’t get my knees up to my elbows yet so I just try to get them up as high as I can ..
I slogged through this one. Partially because for my first 30 stiff legged DLs I was lifting 85# instead of 65#. I wasn’t awake yet. Couldn’t do the full E2Ks but did a progression getting as high as I could. subbed regular sit ups for GHDs. Lots of character breaks. :( The callouses on my hands are starting to grow significantly and bothered me a bit today.
30-25-20-15-10-5 rep rounds of:
Abmat Sit-up
Abmat Back extension
Knees to elbow (feet touched down after most reps leading to reduced ROM)
65 pound Stiff legged deadlift (first time…will definately use those again)
19:36
End
5 Basement Rope Climbs
3 rounds Max push ups 1min rest
Good morning everyone! I had a hard time finding how to do a “progression” for the sub on this one. If anyone can help that would be great for next time. This time I substituted knee-ups on a bench for the K2E.
Puppies:
20-15-10-5 rep rounds of:
Sit-ups
super mans
Benched Knee-ups
30 pound Stiff legged dead lift
12:32
finished up with 20 minute kettlebell workout from http://www.liftkettlebells.com with a 10lb dumbbell instead of kettlebell.
Have a great day and GO COLTS!!!
OD
BS: 45/95/135/175/work sets across @215
BP: 45/75/115/145/work sets across @175 (PR+5)
GM: 3x12@45#
Chins: 9/7/9
BS is going well. Vid show good depth, but need to continue to work on my knees during warm-ups.
Bench is getting heavy. Perhaps adding ring dips as an assistance exercise and to help my other goals in between bench sessions???
I hate to see new hero WODs added…. God bless Stephen, and Thank you!
Knee raises were terrible, my grip would give up all the time.
I was trying to squeeze my abs and raised my knees but i would swing and only raised to parallel - pretty bad !!
Stiff legged DL with dumbbells were very weird. It felt like i was doing good mornings with dumbbells… ??!!
Trying to keep my back straight but the DBs would bring my shoulders down. Legs remained locked though.
Lower back is dead, i was already sore from the deadlifts of yesterday…
off to the gym to try this…one thing we can say is “CF is never boring”. If a particular body part is tired and sore you can expect to get that body part again the next day in the WOD….i.e. deadlifts!
