Back Squat 3-3-3+ (70-80-90%)
Rest as needed
“Elizabeth”
21-15-9
Squat Clean, 135/95
Ring Dips
Last completed 6.6.11
Challenge of the week
Max unbroken HSPU
Firebreather Challenge
20 feet Handstand walk
Monday the 26th of September 2011
Posted on September 25, 2011 DM
9 Responses to “Monday the 26th of September 2011”
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Crossfit Iowa City (Epic). That’s Iowa, folks. Big Ten country.
OHS – 95, 115, 135, 155, 165, 175, 185, 195, 200 (PR). (5,5,5,3,3,1,1,1,1).
Everything after 175 was a PR. Started too light and ran out of time. Felt great.
14-10-6
2 pood kb swings
50# db thrusters (suck)
pullups
5:18
Double glass of whole milk and a bowl of corn niblets.
Hurt hip on squats
wod stopped mid 15
make up WOD
4 rds
3 MU
6 Pull up
9 toe 2 ring
12 push ups
Sunday slow work out.
3 rounds nft
7 dh pull ups
10 wheel roll outs
10 side bend with 53# kettle bell
KB sit ups 5.side and 5 in the middle
3 rounds nft
10 ring push ups
20 abmat sit ups no arm swing
5min per leg couch stretch
2 min per side hamstring stretch plus distraction (blue band)
Handstand practice.
Elizabeth: 9:50 subbed Ring dips with elevated ring pushups. dips feel aweful on the shoulder.
Handstand walk: 30.6 feet.
Back squats 285 325 365
Elizabeth 7:44
Handstand walk 34ft
6 round on 1:15
40″ box jump, 5 reps
10 yard hi low sled push, 125 pounds
5 sets
Bent over row, 10 reps, 60# db
3 sets
Reverse hyper, 15 reps, 95#
Handstand walk, 26.6 feet
Snatch: couple of waves hit 185, 190f, 195f
Pc&j: 135,155,185,205,225,245,265fx4
Pm
Max hspu10 hsw: 26′
Front squat: 3×225,250,285
Elizabeth: 7:54pr by about 4 min pretty happy with that despite getting chumped by Dibo twice today!
Heavy Beary DL’s
Worked up to singles of:
405/435/455 (F) – thought I had it, but NO lockout. The Judge is always right. Then 2×1 @ 425.
http://www.forgingelitesarcasm.com/2011/07/a-day-in-the-life-of-a-crossfit-judge.html#more-786
As you can see, the life of a judge is quite difficult. A CrossFit Judge/Trainer has the added burden of the weight of history and the promise of the the future on their broad shoulders as they set a new paradigm in judging/training “Eliteness.” So the next time you see your Supreme CultFit Judge/Trainer, a simple word of encouragement or a hug goes a long way.
Blue Band Pull Throughs 3×8
Good Mornings 3×5 @ 135 lbs
Hand Stand Walking 27.8 feet – Don’t know ask Chad!
Big ups to Johnny AND especially Big Dog for going over 30 feet. Mr. Red Beret – You need to take a long look in the mirror, you don’t want bad enough.
WOD:
5 2 pood Snatch each hand/50 dubs/5 (round trip) wall to wall run with 60 lbs ruck sack.
4/40/4 round trips
3/30/3
2/20/2
1/10/1
Time – 9:41
Im glad everybody is trying that walk.
Back squat(high bar) 5×5
21-15-9
Squat clean (45)
Push-ups
Later on:
Back squat (low bar) 5′s worked up to 165lbs
Plyo jumps 10′s