Old Skool - 14 February 2010 11:44 AM

Max rounds and reps in eight minutes of:
4 Handstand push-ups
40 lbs Kettlebell swing, 8 reps
12 abmat situps

6 rounds + 4 HSPU + 8 KBS + 10 Abmat situps

Strength Training:

Deadlifts 5-5-6, 180-205-235 lbs
OHS 5-5-9 65-75-85 lbs

Nice job bud , solid !!!!!

Puppies:
Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions)
10-24 pound Kettlebell swing, 8 reps
12 Situps

4 Handstand progression push-ups (feet on an 18” platform)
8 reps w/ 15 pound dumbbell swings,
12 GHD Situps.

6 rounds. I should used more weight on the Kettlebells swings and should have gotten my feet higher up. First workout in awhile; feels good to be back into it all.

Aborted workout.

10 warmup on eliptical, 1 round of CF w/u, then got a call and had to go do something. Oh well. Will try to hit it hard tomorrow.

“Grace”

~7:40 @ 115lbs

Cash in: CFWU x2

Max rounds and reps in eight minutes of:
4 Handstand push-ups (toes on 30” box)
30 pound Kettlebell swing, 8 reps
12 Situps

8 rounds + 4 HSPU + 6 KBS

Cash out: 30” box jump x20, headstand core work, and widow makers

I think I’m able to say that I did my first real pullup today during my warmup.    I could only get one, but it was there!  I’ve been doing CF for just under two months now and I can’t get over how fast I’ve been able to see results!  When I first started, I was using a gravitron for pullups with 45#(maybe more) of assistance.

CF W/U 3 * 15, pull-ups and GHDs

Max rounds and reps in eight minutes of:  6*
4 Handstand push-ups (knee bridged)
35 pound Kettlebell swing, 8 reps -  heaviest KB they had, it’s amazing they even had these.
12 GHD Situps - floor touch

Cash Out:

15 min jump rope w/ dbl under work
3*8 - 50 # dumbbell, KB swing
3* (3*L-PU, 3*L sits, 3*L sits(supported), 3*inverted hang)

30# db, 37” elevation incline situps

4 HSPU - 8 DB swings - 12 situps

6 sets + 4 HSPU + 6 DB swings

Buy in:
CFWU x2 + shoulder dislocation stretch x2

3x5 Squat @ 105# for form & speed (via SS / CFSB methodology)

AMRAP - 8:00
5 Rounds flat, 8:00

HSPU - Feet on a bench, perfect 90* angle of body, nose to ground - 4 reps
2 pood KB swings (subbed 70lb dumbbell) - 8 reps
12 GHD situps (subbed regular situps, no GHD experience)

Cooldown: 5 min walking, HR @ begin of walk: 145bpm, 125bpm @ end of 5 min.

2 weeks of CF tomorrow!

Complete 5 rounds of the following:

3 Clean High Pull
3 Power Cleans
3 Push Press
3 Push Jerks

used 115 lbs.  10:12.

realized I did high pulls instead of clean pulls, worked out good though.

BS/SP/PC:

W/U 15 minutes of jump rope, mostly DU practice. Getting solid at SU-DU-SU-DU, but still can’t string them together. Keep plugging along here I guess.
DROMS

Sets:
BS: 45x5(2x)/95x5/155x3/205x2/ 235x5(3x), PR+5
SP: 45x5(2x)/75x5/95x3/105x2/ 140x5 (PR+2.5)/4+1/4f
PC: 65x5(2x)/95x5(3x)/ 145x3(5x), PR+5

BS was not too bad today. Depth was good throughout, but I need to work on concentration throughout the movement, as I let a few get out over my toes rather than staying solid midfoot. Back is looking good throughout though.

SP: confounded probably by Barbara yesterday a little and some HSPU work on Friday. I’ll repeat this set again on Thursday. Grrrr…. I can tell SP is gonna be a pain for the indefinite future.

PC: got a little froggy based on my C&J feeling solid at 155 on Friday. 145 went up pretty easy. First two sets I looked like I managed to get a good triple extension on all the reps, but it started to break a little as I got tired…probably should have rested more than 2 minutes here between sets…hahaha.

CFWU x2 (reg sit-ups for GHD’s)

WOD:
Packish:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
1.5 pood Kettlebell swing, 8 reps
12 GHD situps

Rounds 5 + 10 GHD’s (so close to 6 rounds!)

$ Out:
5 45# Snatches
5 45# OHS
5 45# Clean (squat)
10 45# bar lunges

2009 CrossFit Games Triplet:
As many rounds as possible in 8 minutes
Handstand Push-ups, 4
1.5 pood Kettlebell swings, 8
GHD Sit-ups, 12

4 Rounds + 4 Handstand Push-ups + 8 KB swings

Handstand push-ups were vertical, face to wall, at about a 60 degree angle.  Went down to about 6” from floor.  The 1.5 pood kettlebell swings were Russian style.  Full ROM on GHD Sit-ups.

Went to Outback for lunch…
Later in the afternoon, wanted to do a 5k run.
2 miles at 17’35 (fast). Had to stop at 2.5 miles to meet pukie. 
Great.

I’m a little behind on my posting…

2/11
Puppies: 3RFT 14:60
SDHP - 25 - 15#x2 - 10# - 10#
Power Clean- 10 - 15#x2 for all rounds
Thrusters-10- 15#x2 for all rounds

2/13
Snatch - (one arm dumbbell) - 25#

2/14
3 rounds + 4 HSPU progression, 8 db swings, 4 sit-ups

hspu - done with legs in pike on bench
db swings with 20#

on track with burpees - 45 today!

Susan H - 14 February 2010 12:17 PM

I think I’m able to say that I did my first real pullup today during my warmup.    I could only get one, but it was there!

Awesome job!! Congrats!!!!
That is really great !