W/U
400mtr run
Agility drills
DROM’s
(Dynamic Range of Motion)
3×10 ring dips
3×10 HSPU’s
WOD
21-15-9
SDLHP 95/65
C2B pullups
Of Interest:
- Deadlift 400kg (881lb) Raw, no belt
- Fittest Person of the Year contest.
- Freddy Camacho’s battle with dubs…
- Rip likes squats
11:00 am class
9:15 Rx
Good to get strength work in. My hspu and dips are about 50% where they were a few months back.
210 Crossfit – San Antonio…
12 days of Chris – No – Mas – by Coach Chris..
12 Air Squats
11 Push ups
10 KB swings
9 SDL HP
8 DB thrusters
7 Squat Jumps
6 weighted lunges
5 DB push press
4 burpees
3 DB squat clean
2 frog jump 12.5m
1 400m run
(start at 12
then 12 – 11
then 12 – 11 – 10 you get the drift)
TIME 35:56
Re: Strength work, skill work, double unders, etc.
A lot of times people get caught up in learning something new new new. To keep up the base, you have to continue to build it. That means practicing stuff you're terrible at with a vengance, but at the same time keeping up with the stuff that you're good at.
Learning to kip? You'd better keep doing those dead hangs. In love with kettlebells? Great, but don't stop using your own bodyweight, barbells, etc. In this hunt for great fitness we can't lose sight if the simplest things…hard work and practice are the only tried tested and true methods to being fit…or smart, or anything for that matter.
To paraphrase Roosevelt, "Nothing worthwhile comes easy."
Now, to the sqaut rack.
Press
145×3x5
Back Squat
230×5x5
Pull up x10×3
50 double unders, run 440 meters
3 rounds, rest 3 minutes between
2:00, 2:06, 2:04
11 lap per mile track, tight turns. lots of dodging.
15-10-5
135# power clean
21-15-9
Chest to Bar Pull Ups
9:07
4 x 100 meter sprint
On the Strength stuff:
I realized the other day that I hadn't done push ups in way too long so I threw them into a work out. Dan's point is crucial. Keep you base, build your base, and see improvement across the board.
Dan
Is that an indoor running track?
wod rx 4:55.
HSPU definite weakness and need to work on those.
thx to Al for the push today
got 2 chest to bar in the first round, after that scaled to regular kipping pulls.
7:44
Bench
1/215
10/165
1/235
20/145
1/250
30/125
Did this one in 25 minutes with client pre-530pm class. all unbroken. good pumpo bro.
G.I. Jane- 100 burpee/pullups for time-1 then 1
14:27
5:04