Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
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Top men’s scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).
Top women’s scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).
Usual disclaimer regarding GHD’s. If you don’t do them often sub regular sit ups in the metcon today, then add them into your warm up and cool down. Start by doing some everyday just to parallel to acclimatize yourself.
Big Dawgs:
as Rx’d
Women 1.5 pood
Pack:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
1.5 pood Kettlebell swing, 8 reps
12 Situps
Puppies:
Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions)
10-24 pound Kettlebell swing, 8 reps
12 Situps
SUNDAY 100214
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Buy in - CFWUx2
Subbed regular sit-ups for GHD’s (ribs still sore) and 70# DB swings (no Kettlebells)
4 Rounds + 4 HSPU
Cash out - Row 3x500m (max effort w/ 60 sec rest between each 500. Damper on 8. Average pace 1:50/500m). Treadmill Sprints 2x.25mi@12mph (60 sec rest in between). Bench Press - 1x255(pr)
Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 12 pound ball (heaviest ball available)
3:32
3:50
4:08
4:18
4:07
Total = 19:57
For as long as I can remember, I get cramps in my sides whenever I run. Even just doing 400 meters, my sides start to scream in pain. Its pretty much the reason why I’ve never done well on my 2 mile run on the APFT. Does anyone have any ideas on what is causing this, and how I can make it stop? Please and thank you.
1 rep-max Snatch
Ten minute time limit, not including warm up.
BUY-IN: 3x15 CFWU
WOD: practiced the snatch with wooden bar, then 20# then 45# to get the technique right.
CASH-OUT:
3x
400 m run w lateral 6# medicine ball passes
1 min situps while passing 6# ball
1 min Turkish getups
1 min push-ups
This was a welcome WOD after Friday’s Row/power clean/thrusters debacle! I worked on form, having watched both the snatch and power snatch video from CF.com. Unfortunately for me, because I’m not flexible in the upper body and can’t put the bar behind my head while squatting (the bar ends up hanging 1 good foot in front of my eyes), my snatches will stay at 45#. Any advice on how to stretch out the chest and shoulders (is that what I have to stretch to get the bar over my head?) to provide more flexibility while powering up the bar on snatches and bar thrusters?
Max rounds and reps in eight minutes of:
4 Handstand push-ups (Head to deck, no parallelets)
2 pood Kettlebell swing, 8 reps
12 GHD situps (full ROM)
Subbed 70# DB swings for 2 pood KBs.
Otherwise As Rx’d:
7 rounds + 4HSPU + 8KBS + 8GHD Sit-ups
I saw the video on the main site of the guy doing one-armed Isabel so I decided to tried some one-arm snatch and was only able to get 125# with my right arm and I had a slight press at the top. Left arm felt mighty awkward. Definitely something to practice though…that dude in the vid is a beast!!
