Tue 17 Apr 2012
Tuesday Skills & Drills
Posted by B-boy under Skills and Drills
[59] Comments
WOD
“Shoulder Press”
5-5-5-5-5-5
Then:
“High on Fire”
12 min Amrap
12 Handstand Push-Ups
50 Double Unders
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- Tuesday, Apr 17th, 2012 at 4:33 am
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What is CrossFit?
Cool Stuff
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My shoulders burn just reading this but the amrap name has already made my day.
SP – 115(5)-125(5)-135(5)-145(5, PR from 11/7/11 – http://www.crossfitmetropolis.com/monday-skills-and-drills-99/#comments), 135(5), 135(5).
AMRAP – 2 Rounds + 25 dubs. First round of RXed HSPU took forever so I switched to 2 abmats for round 2 and 3. Dubs felt great and was stoked to do 48 consecutive.
I apologize for messing up people’s dubs every time we do them. I’m clumsy.
(1) 85-95-100-100-100(4)-115 (1 then PP)
(2) 4 rounds, first w/ 1 abmat, rest w/ 2. That extra mat makes a huge difference.
@elove, I ordered an extra jump rope & will contribute that to replace Pinky. #6AM4LIF
SP: 75-80-85-85-90(failed on 4th rep)-85
So 5rm is 85
HOF: 5 rounds + 5 reps (45, 25 & 1 abmat for HSPU)
Just amazing to watch Dale…Adam, Mike…
Worked up to 90 – thanks Rich.
First time ever trying HSPUs – happy to report my neck isn’t broken (yet). Long way to go. Flexibility still such an issue…
115-120-125-125-125-130(3, with 2 push presses)
I knew I wasn’t getting 130 at that point, but wanted to give it a shot anyway.
HoF: 3 rounds, 12 HSPU’s, 21 DU’s
Had to add a ab mat for 3rd & 4th set of HSPU’s to keep moving. They would have been 1 at a time. DU’s were great when I stole PJ’s rope, then he broke it! Need to get my new rope ready.
52(5)-57(5)-62(5)-67(5)-72(5)PR-67(5)
As Yasmin pointed out, the 5 at 72 brought tears to my eyes and I looked like my head was going to pop off, so dropped weight for 6th set.
Amrap: 4 + 1 hspus
Hspus comp style rd 1 then extra an mat added for the rest
115-120-120-125-125(4).
AMRAP: 3 rounds and 2. Had to go to 2 abmats after the 2nd round.
That was maybe the most taxing shoulder workout I have ever done.
This strenth strength cycle is awesome. Thanks Eric & Brendan for some great programming.
@BAston: I’ll take the fall, but someone else knotted Pinky & you admitted to recently using her. I’m no Frank Columbo*, but lets just say that rope was fine for the last year+.
In any case, wait till you try this new rope through the EJ order.
* For those not in #team30+ (DT), try this ‘world wide web’ thing. 4 Emmy awards don’t lie.
115×5, 120×5, 125×5, 130×5, 135×5, 140×5
Tried 145 for the PR but failed at 3
AMRAP: 2+3 HSPU rx’d
Shoulder Press: 75 (5), 85 (5), 95 (5), 105 (5), 115 (4 + 1 Push Press)
Thanks Eric for the tips on grip width.
AMRAP Subbed Pushups for HSPU @ 2:1: 3 Rounds + 5 Pushups
Hoping to try some modified HSPU in the future
Press: 65(5), 75(5), 75(5), 85(5), 90(4+1 push press), 95(3+1 push press)
AMRAP: subbed 24 pushups for 12 HSPU: 3 Rounds
also loving the strength cycle… my previous shoulder press PR was 3 @ 90 and fail at 95 from just a few weeks ago
Morning run: 8x200m, 6x400m
In theory, I would’ve done them all at my target 5K pace. I can’t seem to decide what that is, though
200s: 7:54, 7:05, 7:11, 6:29, 6:51, 7:07, 6:49, 7:17
400s: 7:46, 8:14, 7:34, 7:42, 7:44, 8:33 (last one was on the way home, hit lights)
See you for presses!
I ran to the gym this morning – pretty impressed with myself, but then I saw Vikram and Rich run back after the WOD and I came back down to earth!
Press – 135, 155, 165, 175, 185, 190 (3)
Metcon – 4 rounds rx’d – strict HSPU, no kipping even though I think I want to learn how to kip!
Going from 8:30pm to 6am is mentally tough!
Press – 115-120-125-130-135-140(4)
MetCon – 2 + 2 scaled (I know most people didn’t do this rx’d, don’t fool yourself!)
True story: Just got up from my ergonomic office chair…and fell over.
One day I will be nimble.
Life behind a desk is not living.
115-125-135-140-145[pr]-150[4]
HoF: 2 + 2 [one ab-mat, some strict, some kipped, some "that one looked really good...smirk" thanks E]
@Elove, I’ll quote my favorite fat camp movie to answer your question this morning.
“Q: So, are you with us or are you against us?
A: I am with you. I love you.”
I’m sure you will all come across this today…
http://www.nypost.com/p/entertainment/new_york_most_extreme_workout_IrKIzsz08PcqJev7Kk2aOP
I apologize to you all, I have used my private face (and sounds) many a time at the gym.
7:30 people tonight…I need a few models (men and women) to volunteer to let me take your picture wearing a Uniqlo t-shirt. You can win fun stuff like tickets to the Tribeca Film Festival. Pre-sweat photos please! Find me…or else I’ll find you….
one day i will have an upper body as hardcore as amylynne’s! nice work today!
P: 53-57-62-67(2 PP)-62-62
HoF: 3 rounds, plus 46 DUs (subbed 24 PUs)…then had to lie on my couch for about 20 minutes after because i felt light-headed and close to death.
85(5)-90(5)-95(5)-100(5)-105(5)PR-95(5)
Shoulders sore beforehand but managed to stretch them. Need to work on breathing at top and being more explosive.
Did 3 rounds but subbed 24 regular pu for 12 hspu and did DU’s for 90 seconds each time (about 15 reps each round)
Here here Vikram.
Power Clean – 185(3),205(3),215(3),225(3),225(3),230(1),235(1),235(1)
AMRAP:
3 rnds + 5hspu – facing the goat; hspu
50-55-60-65-70-75(4)
3 rounds + 8 HSPU (3 ab mats for the first round, then 2 ab mats for the rest -thanks for making me use two, eric!)
45-50-55-60-55-55
I had to push the 3rd rep in the 4th round so went back down to 55.
AMRAP VERY SCALED 3 + 20:
24 knee push-ups
90 seconds trying for double unders
Hey guys – I have a friend that might want to join the Tough Mudder team. Any chance that she can still join?
Thanks,
Jeff
135(5) 140(5) 145(5) 150(5) 155(5) 160(3)Fail
12min Amrap: 3 rounds + 10 HSPU no kipping made this one tough. Shoulders are toast.
47(5), 52(5), 57(5), 62(5), 67(3), 62(5)
Dear strength cycle,
Please make my shoulders stronger. I don’t like being a pear.
Thanks.
Metcon: 4 rounds+8 HSPU
*2 abmat+10#
**Did 3 HSPU all the way to the floor with B’s assistance. That extra distance feels very different. Gotta practice that more often. Also need to work on having wider hands on handstands.
I will be working out from the school gym and new orleans crossfit over the next two weeks. Missing the CFM crew already!
yesterday – swim wod with DT. felt great to be get back in the pool.
Today
65-75-85-95-105(f)-95
new 5RM PR – 95lbs
Metcon 3 Rds
1 min DUs
1 min pushups
1 min pullups
1 min KBS 40 lbs
242 Reps. Strung together 21 DUs, new PR.
Ab work, learned a new exercise called spiderman which I totally love and will start working into my BGs.
Pushups with weight – 12 (45lbs) – 5 (90lbs) – 5 (90lbs)
42-47-52-57-52-47
AMRAP SCALED – 3 + 10 pushups
10 very broken regular pushups
1 mins on DUs practice
Red eye flight into NY this morning, glad to be back after 17 days without crossfit!
115(5) 125(5) 130(5) 135(5)PR 130(5) 125(5)
4rnds + 15pushups
95×5, 105×5, 115×5, 125×5(pr), 115×5, 105×5
Did 20 pushups instead of hspu, got 4 rounds + 15 push ups
175-185-190-195-100-95
3 + 68 – Scaled with pushups
My double unders weren’t smooth today, but my shoulder press weight felt dialed in.
Ha,ha in my dreams! – that should read: 75-85-90-95-100-95
33-38-38-38-38-45 (fail: maxed out at 4)
AMRAP: 5+10
10 reps push-ups: boy PUs on 1 and 2, mix of boy/girl PUs on 3, all girl PUS on 4 and 5
Sub 1 min practice for DUS: got 4 (broken) on last set
50-55-60-65-70-70(4)
4 + 8 scaled
Regular pushups
1 minute jump rope
42-47-52-57-62-67
3 rounds + 8 pushups
did 10 pushups on my toes each round…38 boy pushups is the most I’ve done in a WOD
37-42-45-50-55-60
Everything after 45# is a PR
Scaled metcon
4+6 pu
12 pu per round
1 min du practice
Yeah maddy! I told you!!!
115, 125, 135, 145, 150(PR), 145,
Metcon: Pathetic, HSPU’s with 2 & 1 Abmat…rowed instead of DUs…did 300meters…2 Rounds
48-53-63-68-73-63
This set of 5 beats my previous PR for a set of two. I need to step up my game.
4 rounds even
15 regular pushups and one min DU practice per round
I was able to string a whole bunch of DUs together today with (fairly) minimal self-mutilation. Yay me.
125-135-145-150-145-145
3 rounds rxd.
50-55-60-65-55-65(3)
Metcon:
3 rounds + 12
Hspu with 2 abmats (started with 1 abmat & 15lb plate but shoulders quickly failed me)
Forgot to mention yesterday- thanks for the new flusher!
@Brooke
Your help for my wrists and advice from last Friday really helped
50-55-60-65-70-75(3)
metcon: 5+29, 1st rnd 12 boy pushups, rest from the knees, 1 min of DU practice (22/25/30/13/18/17)
I thought this wod was going to be better, but I was frustrated all over the place. Found out my 5RM is 70, 3RM is 75 compared to 75# being my 1RM from 3/30
Gotta start practicing DU’s again after class – got tangled up very quickly
40-45-45-50 (4)-45-45
shoulders are embarrassingly weak. second what sass said.
metcon: 2 + 47 DUs
subbed 15 regular pushups.
How did I forget the cardinal rule to DUs? wear LONG pants!! I seriously looks like I’m into some kinky sh**
85-90-95-100-105(4/1f)-95(preventing more shame)
Disappointed to miss the 105 set. Thought I was making better progress.
HoF: 3 rounds + 21 pushups. Overestimated my abilities here too.
Rd 1: 10 HSPU w 1 abmat +4 pushups (~18 DUs)
Rd 2: 24 pushups, ~15 DUs
Rd 3: 24 pushups, 25 DUs (went through the 1 minute cap but not by much.
Very few DUs were consecutive but this is light years ahead of where I was on April 7.
Got to listen to “Dead Skin Mask” at the box, so can’t really complain.
85-95-105-115-120 (failed on 5th rep!)-100
Metcon: 5 rounds + 11 pushups
(20 pushups/ 50 DU rounds)
press: 95-100-105-110-110-110(3)
amrap: 2 + 25 DUs
lots of HSPU scaling – ab mat, negatives
but… new PR 37 DUs consecutive
75-85-95-105-115-115
AMRAP: 3 rounds. First round of HSPUs was using 2 abmats, 2nd round was with 3 abmats, and 3 round was 20 push ups.
5 x 95 5 x 100 5 x 105 5 x 110 5 x 110 5 x 110
About 2.5 rounds on the AMRAP, mostly doing negatives.
Press….
47,52,57,62,57,57
AMRAP…..
3 rounds +20 second handstand hold
Did 6 HSPU w/ 3 mats followed by 8 to 10 boy pushups each round….I wish I could say that my head was hitting the mats every time, but it’s a huge improvement from 2 months ago when I could only hold the HS w/ no movement.
65, 70, 75, 80, 85, 100
4 rounds plus 14 pushups
95-105-110-115-120(PR)-125(Got 3 clean, push press on the 4th, failed trying to go strict on the 5th)
4 rounds (Can’t really count it since I was doing 1 minute of DU practice, 3 attempts at handstand holds, followed by 15 pushups each round) I’m such a spaz when it comes to trying to get upside down.
40lbs weight vest
Shoulder Press
105-115-125-135-140-115
Removed weight vest
3 Rounds +32 Double Unders
Kipping
125-135-145-150(4)-135-135
4+1 rx’d
75-80-85-90-95-100
Good weight. Go up 5 lbs next time.
AMRAP
4+2
20 pushups instead of HS push ups
1 min max on DU’s
105-110-115-120-125×5
130 (4)
lots of handstand accessory work afterwards
Made this up Wednesday night with Dave
55-60-65-75-80-85(4)
50 HSPUs (not for time)