# of rounds in 20 minutes: 2 Muscle-ups
4 Handstand Push-ups
8 Bell Swings - 70/55lb
Coaches notes: Sub for 1 muscle-up is 4 pull-ups and 4 ring dips; Sub for HSPU is double elevated feet push-ups (see picture); Modified bell swings: Int 1 - 55/35lb, Int 2 - 35/25lb, Beg -25/15, Buttercup 20/10 (Beginner and Buttercup don't double any reps). Compare to 080318 (includes a video demo by Eva T).
Picture: (L) Michelle R shows how to modify Handstand Push-ups with her feet elevated on a box. (R) Suzanne shows how to further modify with her knees on the box. The goal is to get your torso vertical.
Video: CrossFit Games Event #1 - "The Run from Hell" [wmv] [mov] Courtesy of CrossFit.com.
Wall Ball Challenge = 59 Wall Ball
18 comments:
ok,if you insist...first
My husband is dying to know. Did that chick (Monica) give birth to that kid yet???
Hi Nikki! No baby yet (that we know of) BUT we have a special workout planned for when it does happen!
No little peep from that chick yet!
Drole, Aaron. Very drole...
Hey gang
I actually have access to a computer again, at least for a few minutes.
Robin, you will be excited to know that the Canadian Forces has fully embraced crossfit. When we're in garrison, at least 3 mornings a week are purely crossfit, usually with a 5km run thrown in sometime during the week as well.
Oh and Franz, start working on your deadhang pull ups bud. Everytime I walk in and out of the infantry building, I have to do 5 deadhangs, whether I'm wearing 40# of kit or not.
Paul, we'll have to get some ammo cans and do the "Gagetown" WOD when I get back.
AWESOME To hear from you John, hope your having a blast!
I better get my butt in gear here while your gone or you are going to wipe the floor with me when you get back doing all those pullups!
John, it's so great to hear from you, and AWESOME that you're all doing CrossFit there!!!!
Guys and gals, if you watch the video I posted today, you can see Joy Nguyen (first place at our Calgary Qualifiers) being carried off the field, she hurt her ankle on the first run. Also a dramatic ending for one girl stumbling (tumbling?) over the finish line.
Sunday Games wods:
1) 1 RM Snatch - 10 min time limit
2) AMRAP in 8 min: 4HSPU, 8KB Swings (2pood/1.5 pood), 12 GHD's
3) Chipper from hell - 1 round for time - TBD
From OPT's blog
Robin:
Can we also do negatives as a sub for the HSPU's?
Kurt: yes, 4 negative HSPU (don't double).
Chipper from hell. I like the sound of this.
We should see if we can organize a run from hell in the valley around Lumsden/Craven. Heh.
Blasted the ab and back today. Did the dot.com WOD today.
5rds
30GHD
25back extensions
16:04
Can't wait for the new GHD's to get here!
4 pull-ups and 4 ring dip negatives
4 handstand negatives
10 bell swings @ 55lbs
6 rounds + 4 PLU and 4 RD then went for a 1K run with Nick.
Nate as rx'd: 3 rounds +1
-finshed 4 rounds total after clock stopped.
Very frustrating. I don't why my form is ugly, is it some deficiency in my upper body,or my form itself.
I need to correct it and have no idea how....too bad I am the gymnatics cert *sigh*
Thanks Jeff for your tips!
Nate As Rx'd:
6 rds even.
Not bad considering I didn't think my back would hold up during the 70# kb's. I'm stiff right now tho...
I think I could have done a few more rds but James took his shirt off after the first rd so I blame it on that..JK James!
-BT
sorry benson but nick gets upset if i don't take my shirt off 4 workouts so i usually don't take long lol
as rxd 10+2+1
Crazy video of the run from hell. I just watched it and actually got choked up as I was cheering for that chick to cross the line. Weird.
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