One of the Pinnacles of CrossFit is trying new Sports. Joanna pre-Tibia Break out in Nevada climbing "Vagabond Cliff"!! Heal Up Soon, Joanna!
I. Dynamic Mobility Warm-Up:
Jump Rope Practice x 5:00 Minutes(Work your Single-Unders and Double-Unders)
External Rotation Double Band Stretch
Partner Shoulder Stretch
Bully Mobilization Stretch
Hamstring Band Stretch
Circuit Warm-Up
*Skill of the Day*
Handstand Practice
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Shoulder Press, 5 sets of 3
*Compare to October 26th, 2010*
B.”Diane”(21-15-9 of):
Deadlift @ 225 lbs
Handstand Push-Ups
*Handstand Push-Ups will be scaled to banded push-ups, clapping push-ups, band assistance handstands, and range of motion to abmats.*
Post Weights Used and Time to Complete to Comments.
great picture!! looks like alot of fun 🙂
Yes! I cant wait for handstands.
Finaly I got to try this workout and I had been looking forward to it cause it had 2 of my strengths and if there was anything I’d be able to compete w the elite guys it would be this. I finished at 4 min even which is good but not what I hoped. It proves that I still got a long way to go. Good luck to everyone the hspu are a killer.
Melissa, thanks for the push on the shoulder press; never would have got the last set without your…..”encouragement”…!! lol! Bruce, you’re a BEAST! Rachael, nice PR on the shoulder press…tough Monday for this kid. Kevin, great tip on the HSPUs, thanks!
ps that picture is SICK…Joanna is totally RIPPED! Awesome shot!
OK day did decent even though my HSPU are my absolute GOAT!!! i did this WOD in 836. All my DLs went unbroken and fast with good form, the hand stands were what killed me but hey it only makes me better in the long run! See you all tomorrow
This was a very frustrating workout … frustration is something I definitely need to work on and not give up when I can’t get something. Tried doing the banded HSPUs but kept falling over and got pissed off. (LOL) So I did 2 abmats instead. Did terrible on shoulder press didn’t get PR. Lots of stuff to work on, but that’s okay! Good job to Jessica for getting new PR on shoulder press and great efforts given by the 530pm class.
Kelly stay positive u cant PR everytime you hit the gym….remember that lol! And everyone has GOATS or ALLENS haha, u just have to work through them and as JT said today when i was talking about my goat HSPU, “u have to learn to love them” and get better at them! great job today and see u tomorrow…yeaaaaaa girllllllll hahah
you 5:30 am-ers are kicking some serious ass!! i miss you guys a lot and working out at night the gym is not the same without you…hopefully i’ll be able to get back to mornings late this week….i am back at it though, and i have to say, the two weeks off totally killed me today in my shoulder press as i lost about 20lbs
p.s. i hope the rockin’ socks are still going strong!!
Thanks Ross! =) I just reread what you wrote and I just realized u said ALLENS. haha! Haven’t heard that in a while. =P
Gotta love our goats …
Glad to see we all have goats to work on!! Shoulder press is at the top of a very long list for my goats…
PR’d by 2 lbs on shoulder press (92 lbs) Diane was tough!!!
12-9-6 (2 abmat) HSPU; 21-15-9 of 135lb deadlift Finished at 7:59 (I think) Nice Job Everyone!!!!