Workout of the Day
A.
Every 4 minutes, for 32 minutes (8 sets):
Run 400 Meters
6-10 Strict Handstand Push-Ups
1 Legless Rope Climb
B.
Three sets of:
Pec Stretch x 45 seconds per side
Upper Trap Myofascial Release x 45 seconds per side
Optional Additional Session
Eight sets of:
Hill Sprints or Stadium Stairs x 12-15 seconds @ 95-100% perceived effort
Walk back down and repeat
2:35 10 shspu 1 legless , 2:40 10 shspu 1 legless, 2:40 10 shspu 1 legleas, 2:50 10 shspu 1 legless, 3:00 10 shspu , 3:00 10 shspu 1 legless, 3:20 10 shspu 1 legless, 3:50 10 shspu 1 legless . The run slowed me down after the 5 round , the strict handstand push-ups were unbroken every single round . Take 10-15 seconds break to do the legless rope climb .
Thanks Todd
I was at a weightlifing seminar at CrossFit Mayhem all weekend. My knee feels better but not 100% so I subbed run for Row and did 8 RFT: 30:29
Did a spartan warrior race with my Crossfit team! 1hr 39 min
52 205
A . Used a 4″ riser for HSPU
First legless rope climbs. Finally got these suckers!
2:40 for the 1-7 then 3:00 on 8
Great job on the legless!
A. 8 rds: Subbed 500m row for run; 8 shspu w/4-in. rise; 4 strict pull-ups (no rope yet).
B. Done.
Apologies for all these excuses…this is not my norm, but seems the position I am currently in…subbed row for run (even though I’ve already stated I don’t run unless the hounds of hell or equal are chasing me)…but would have attempted it were it not for the plantar fasciitis I’ve been suffering from since Feb…sigh…its off and on, but mostly on. Anyways…doing everything I can for this stuff, sock, roller, massage, graston…bought insoles today…
Skipped hspu (don’t have strict)…wrist not having it from yesterday…
A. Rowed 500 M, did 1 normal climb for 8 rounds…
So sorry to hear!!! That sucks! I have had this since Jan. Deep tissue massage on calf all the way to ball of foot helped. I only wore running shoes with inserts cuz Nanos we’re not enough support. I was told to never go bare foot, always wear support. I finally just started running again. Hope this helps and really hope you heal quickly!
Also, Can YouTube how to Rocktape your foot.
A. Done. Did 3 or 4 additional rounds of 400m and HSPU, while I was waiting for the class to finish up their WOD’s rope climbs, so I could complete all 8 of our legless rope climbs.
A. SHSPU were done unbroken no riser, once failure was reached I quit and did 1 legless climb each round.
2:30 10 shspu & 1 climb
2:30 10 & 1
2:40 8 & 1
2:55 7 & 1
2:50 7 & 1
2:45 7 & 1
2:50 6 & 1
2:35 6 &1
B. Done
Nice work on your SHSPU!!
A) Rds 1 – 4 ran 400m/4 SHSPU w/1Abmat/1 legless RC (3:00 all) then Rds 5 – 8 row 400m/4SHSPU/1 legless (3:15 – 3:25 all) *First time attempting SHSPU in a wod so not sure where to start…I think 4 with Abmat was a good starting point…I’m super happy! Run became a row because my calf cramped severely…this has happened to me before when I start running harder and get up on my toes more…argh!
A. On second round of hspu’s I think I put a rib out of place (happened for the first time yesterday in last wall climb as I was coming down and didn’t stay tight had to take 15 minutes to continue with workout but it slowly felt better through day yesterday and was a lot better this morning); my back spasmed and I found it hard to breath and it hurt in my front and back (chest/back)…so on round three I just jogged a 400, rounds 4-8 I ran 400 and did 10 weighted back extensions. Feels a lot better… Read more »
You need a chiropractor to put it back in place, you will be tender and sore after. Happened all the time to me, wasn’t stabilizing my core. Hope you feel better
Thanks Karen! I’ve never actually been to a chiropractor but will try to get in to see one my CF friends recommend. And yes, not stabilizing my core wasn’t good!
I see mine weekly for adjustments if necessary but mainly for ART….with age comes wisdom, we beat ourselves up pretty good
A. 6 strict HSPU/2″ reg rope climbs still getting comfortable with it.
Avg 2:35-2:40, last rd in 2:30
B. Done
A. Done 8 rounds with 7 strict HSPU and 1 legless rope climb
B. Done
C. Did the 8 sets of additional session in stairs
Light swim on the lake in the late afternoon
“Desforges” modified
5 rds
12 Deadlift @ 225
20 pull ups
6 squat snatches @ 135
20 knees to elbow
20 cal row
37:47
Did yesterdays today.
M&A Done
A: Done
B: 40-80kg f@80kg
C: 115-170kg no PR
D: 7 Rounds @87,5kg(15/5 5 rounds)
Yesterday I went to Reebok CrossFit One for a partner workout/barbecue event – 200 wall balls, 100 ring dips, 50 power snatches. Was fun! They have an amazing facility with fantastic coaches. Today: (from yesterday) snatch balance up to 120, back squats: 145, 175, 190, 205, 212 pr! This squat cycle was really effective! Thank you!! Strongman workout: 20 minutes – AMRAP heavy sled drag 25 meters, 5 stone cleans to shoulder. A. Done without HSPU – got all legless rope climbs, yay! Runs about 350m B. Done, plus banded hip bridges from yesterday Ready for recovery soaks and a… Read more »
A. Did at HS track, no rope or PU’s so did the run and SHSPU.
B. Done
C. Did the 8 sets of Additional session
A: Subbed 400M Row for run. Indoor facility in a multi sport building. Splits were:
2:22 10 HSPU UB
2:25. 10 HSPU UB
2:25. 7/3
2:35. 6/4
2:34. 7/3
2:42. 5/3/1/1
2:42. 6/2/2
3:06. 6/2/1/1
B: Done and needed!
Great work today Corey!
Thanks Nichole
I really like these Saturday sessions
It looks beautiful!