Thu 24 Jan 2013
Time to Work that Weakness!
Posted by AllisonNYC under Skills and Drills
[35] Comments
WOD:
Mainsite Inspired:
75 Strict HSPUs
At the top of each Minute, Stop & Do 10 perfect air squats.
** Feel free to use a plate or KB or do Wall Squats. Do ‘em fast, but make ‘em pretty! **
** If you can’t do a significant amount of strict HSPUs, don’t kip them. Get a box, someone to assist you, do negatives or some combination of those options.
Developing pure strength and control through that ROM is Step One. **
35 Responses to “ Time to Work that Weakness! ”
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WOD- 8 min AMRAP
10 shitees
10 box jump w/ squat (24)
10 KBS (24 kg)
4rds + 1
hahhah! Benjamin, what’s that first exercise???
Shitees(an Idaho special)
Start in push up position do push up and then immediately bring feet up (toes past hands) like a burpee then kick pack and repeat. They are SHITEE!!!!
Fussy kid = bld gym. Subbed 55# dumbells for handstands (mirrors in gym) + weighted vest for AS
9:09. Last few sets I was definitely throwing the weight vs strict press.
9:52 RX’D
15
10
7
7
6
6
4
5
8
7
15:31
my phone ran out of batteries, so I don’t know the breakdown, but I tried for 6 a minute and that fell apart in round 9. Then I just went for as many as I could. Some round were 4, others 3 and some 2. The second to last round was 3 and the last was 1.
Strict HSPU comp style (45# plate and ab mat)
3 Overhead wall squats
31:54
The wall squats took 30 – 45 seconds and some rounds it took the whole minute
consistently got 3 – 4 HSPU each round
13:30ish
Started with negatives then went to the box- some on my toes some on my knees
Cashout: 100 ab mat sit-ups
Who broke my jumprope?
Amylynne killed that workout….ALRIGHT! My HSPU hero
54@25:00/strict HSPU’s
just in case you are interested in watching a maniac do this in 4:59, check this out. It’s today’s WOD Demo.
http://media.crossfit.com/cf-video/CrossFit_WOD130125_DUHSPU_Koslap_SD.mov
Oly session
Squat snatch
Warm up: 53#(3) – 53#(3) – 63#(2) – 73#(2) – 78#(2)
Singles:
83#
88#
93# PR
98# PR
98# PR
Clean & Jerk (singles)
93#
103#
113#
123#
133#
143# F (got the clean, couldn’t jerk it)
6am wod:
Worked on HSPUs comp style
Box HSPU (100 reps instead of 75) – 9:15.
I didn’t write down my breakdown but it was something like 15 (I started the first set late), 22, 15 … and the last few sets were 7 reps.
Snatch: 45(5)-65(3) x 2, 75(1) x 2, 80(1) x 2. 5 lbs Pr
Clean & Jerk: 115-115-135-140-155. I have cleaned more and jerked more. But that was a big pr
Cash out. 10 toe to bar 10 back extension 5 times.
Great post wod stretch with my mentor. Back from Hawaii.
EMOM
Snatch 10×1 #100
and
C&J 10×1 #135
EMOM
1 power clean
1 hang power clean
190#
5×3
195# 2 heavy chain front squats
If anybody is interested I have 4 tix for the Devils/Caps game tonight that I’m not using. Would hate for them to go to waste. Prudential Center is only a 20 minute train ride from Penn Station and the seats are in the lower level. Text me at 973-698-5621 or email at zimbah1@yahoo.com if you want them. The tix are free.
184
BSQ 5×3 135+1 Chain
5Rds
15 GHD Situps
10 Dips
5 Pullups w/10 lb vest
12:01
Nutrition challengers: “they” say you are what you eat. Tomorrow eat a big breakfast of champions, then come everyone how to train like one.
*show everyone
Power Clean Sets of 3 – worked up to 165# (PR)
AMRAP
15 KB swings @1.5pd
10 WBs @20#
250m row
4 + 2
That should say Hang Power Clean and 12 min AMRAP. Friggin Cold.
18:53 doing HSPUs on the box
…and doing squats EMOM means i did 180 air squats!
Hot. damn.
Also, if EJ says dont go to fatigue on the HSPU, dont. Twice i couldn’t get back up and had to roll off the box onto the floor.
13:51 knees grey box
11:58 grey box – final 30 knees not toes
***endurance WOD***
Join me and Angela in Miami for the half marathon – it’s too cold to run in NYC! If Miami is too far, I will see you all next week! Stay warm! And feel free to email me if you want to brainstorm an EWOD to do on your own this weekend!
Oly lifting this am – worked up to 68lb snatch and 88lb clean and jerk
8:01 red box
#76 on the gray box then tapped out!
Time to bump it up.
A humbling WOD for me…
Completed 45 HSPUs in 24 minutes. The first 22 were strict, then I added an abmat.
Afterwards…
4 x 10 back extensions (did these REALLY slow)
5×5 pull ups w/ 16kg bell
16:58 knees on bench
Same here Tommy
Did 51 HSPU comp style in around 15 mins. Didn’t really look, but couldn’t do anymore after that.
17:27
Hspu with 1 abmat and 10lb plate
Fun hangin with the boys!
Carmen, post the socks site please!
Did 40 strict then used an abmat for the last 35. Took me around 20 mins.
9:43 on the red box. It might be time to graduate to the big girl box even though the dismount is a beeyotch.
LB – socks are http://www.sockittome.com! How could I not remember that!
5 rds for time
15 GHD situps
10 pullups (started reg-went to jumping negatives)
5 HSPU grey box
11:31
Oh it’s on Miami endurance WOD! See you there soon, Lauren!
13:28 on grey box
Awesome coaching by EJ again! Im still learning the ropes and regular push ups were enough for me (tried to keep good form at least). Pretty sore from yesterday’s core WOD.
RX All 75, 21:20