Ally B.
1. Handstand Push ups
3 sets of max reps - No kipping. Rest as needed between sets
2. Kenya
AMRAP 12:
50 Squats
30 Push ups
15 Pull ups
3. L-Sits
Reverse Tabata, 8 x:10 on, :20 off.
“Be impressed by intensity, not volume.”
- Coach Glassman
1. 21/13/11 - a year ago I couldn't string together more than 5. Huge gains here!
ReplyDelete2. 5 rounds. Push ups got ugly. Bet Taylor can't get 6!
3. Done
yup think I'll wait for Taylor to post on this one ha! lol
DeleteHaha y'all are wild
DeleteDanggggggg, I see! Lol
DeleteI know you are good at push ups Joe, but what the heck, I'll try!
DeleteTaylor youll crush this like every other one haha!
DeleteI tried!
DeleteAnyone else have smoked triceps for breakfast? Really feeling it from the push presses yesterday.
ReplyDeleteMet-Con first - 3 + 50 + 8 - I hate push-ups.
HSPU - 5, 5, 5 - I'll take it, like I said, triceps were mush.
L-Sits - done, but more like tuck sits towards the end.
Also did some hip mobility and band pull-apart stuff.
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ReplyDeleteBW 170
ReplyDelete30/24/22
4+67
L-sits done
1) 14/12/9
ReplyDelete2) 5rds +11 squats
3) done
1. 26/18/13
ReplyDelete2. 5+ 8 squats
3. I hate L-sits. Haha
1. 8-10-9... Still feeling yesterday even with the pre WOD mobin'. Couldn't bust it out. Oh well.
ReplyDelete2. 3+80
HSPU and push ups are goats. Grrrr.
3. Done....
Hi Guys,
ReplyDeleteMy husband and I have been following the programming since September.
We are very excited to do the Open this year and test oursevlves.
We are always so impressed with all the competitors' posts on here, it definitely keeps us motivated when we can only workout by ourselves at home.
Just want to hear what suggestions you guys have for recovery? Beside a good diet and restful sleep, is there any thing else that you feel really gives a boost in your recovery?
It's the Open time so everyone is reviving up the engine for sure, but lately I have been feeling really flat. I am getting through the WODs but my legs feel beat up and just got no second gear to push.
Any advice?
Thank you Ben Bergeron for your unselfishness to put this website up and allow all to benefit from your programming.
The obvious ones are easy - lots of sleep, good diet (there are a million opinions on what defines "good"), and mobility work on a daily basis. However, I think the often overlooked one, and the one I've found most important while starting a family, is stress management. Try to leave "work" at work. Keep things organized at home. Don't take on too much at once. And take some time every day to just sit quietly and unwind.
Deletehey Belinda! nice to hear we can motivate u! it's a pretty awesome little community we r building here!
Deletefirst things first ...
do u know the difference between rest &recovery?
this is a great article I read not to long ago...
http://www.crossfitkinnick.com/2013/01/22/rest-vs-recovery/
make sure u are taking the time for recovery... and that your recovery is the right way :)
^ what she said anndddddddddd I find supplements help me a ton. I personally take these supplements:
DeleteMagnesium
Creatine
Fish oil
Vitamin C
BCAA's
Electrolyte rehydrate powder
Whey protein
And plenty of water
yes to these and I through Glutamine in post WOD (may be covered by BCAAs) and powdered tumeric in capsule form at night.
DeleteThanks guys!
DeleteHappy training
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Delete1. 24-21-16
ReplyDelete2. 4 +31...took to much time on squats. Could of gone faster and less breaks, push ups killed my time
3. Done ;(
Giant sets from Yesterday Good mornings at 135, muscle snatches at 65
ReplyDeleteHandstands: 20,15,12 overhead still knocked out from yesterday
WOD: 4 rnds + 50 + 30 +3 PU (went into this with the mindset of active recovery since I was feeling very beat up from yesterday - then I got into it)
Lsits : done but again with the cramping, anyone with this problem and solutions?
1). 24, 25, 25
ReplyDelete2). 5 rounds...snuck the last PU in at the buzzer
3). Done
1. 24, 19, 15
ReplyDelete2. 5rds + 50 squats + 22 push ups (tried for 6, only could go so far once you fail push ups)
3. Done
so close!
Delete1. 13, 9, 12
ReplyDelete2. 4+56 pushups were bad
3 no airdyne this afternoon. Did :30 on :30 off for 10 mins this am at home as a warmup.
Thanks to the good folks at Crossfit Hyannis for letting me drop in. Great box!
Oops got today and tomorrow mixed up. Should have done l sits
Delete8 8 8 goatville
ReplyDelete5 rounds 12 squats
Check
I'm picturing myself on the couch tonight with bags of ice across my neck/shoulders and strapped to my triceps. Tore up!
ReplyDelete1. 12/12/10
ReplyDeleterested 2 min between rounds
2. 4 + 77 push ups sucked !! trying to find a good pace with high rep push ups... seems like if I try and break them up ... I do worse !
3. done !restibg tomorrow... I have a little competition on Sunday ...doing it with my bro! :) gotta represent team Nasso! :)
btw... tomorrows wod looks awesome !
1. 31, 31, 30 for HSPU
ReplyDelete2. 4 rounds + 50 + 17
3. Gonna do it tomorrow
Not games standard HSPU. Got a little confused and used a mat.
Delete1.) 19, 17, 10
ReplyDelete2.) 5rds + 64
3.) check
1) 3-3-3. These are my extreme goat. I can kipp the crap out of them, but strict is another story...
ReplyDelete2) 4 rounds +3 -- This was the first time I was able to do 30 push-ups in a row (first round, obviously) - so I am happy with this :)
3) Done. Need to work on stretching my hamstrings even more to keep straight even longer...
18,14,11
ReplyDelete5 reds 15 squats
Check
1. 28,22,17
ReplyDelete2. 4+80. Wanted 5 rds
3. Done
1. 18, 17, 15
ReplyDelete2. 4 Rounds + 50 Squats (Push Ups got me)
3. Done
1. 16, 11, 8
ReplyDelete2. 3 Rounds + 56 (you think YOU'RE bad at push-ups?....)
3. First 4 just on the ground, last 4 off of dumbbells (last 3 weren't too smooth, tough choice on choosing the difficulty of these but now I know off of DB's the whole time would've been the best choice)
I am. Lol.
Delete1. 18, 13, 11
ReplyDelete2. 4 +80
3. Done
1. 19, 17, 16
ReplyDelete2. 4 rounds and 28 squats
3. Done
1) 23-19-16
ReplyDelete2) 3+80 - high volume pushups already slow me down but my triceps are so sore today, made them even worse! and i'm just slow to begin with, i really wanted 4 rounds
3)Done
1. Later
ReplyDelete2. 4 Rds + 78 reps. Legs burned... Push-ups no prob.
3. Later
1. 12-7-9 hate making excuses but shoulder is still jacked
Delete2. 4+46 reps. Felt good about that because I really hate air squats
3. Done. My abs better look like Taylor's now. Haha
1) 15-12-12
ReplyDelete2) 4+27
3) dun
Hspu's - 16, 14, 12. ~3 min rest between
ReplyDeleteA. snatch@60%x1,70%x1,75%x1,80%x1,85%x1
ReplyDelete150,175,190,200,215#
B. c&j @60%x1,70%x1,75%x1,80%x1,85%x1
180,210,225,240,255
C. Front squat 85%x2
305
then-
1) 25,20,17
2) 5+45 (paced a little too much in the beginning)
3) will do tomorrow
L-sits done
ReplyDeleteShoulders still not feeling 100%.
ReplyDelete1.) HSPU's went 7, 12, 14. Took forever to warmup, pretty discouraged after this.
2.) 2 + 70. Definitely pussed out on this big time. Depending on what comes up next week, I think I am going to redo this when I don't feel sorry for myself and want to give up on a WOD.
3.) Went ok, haven't done L-sits in a while and had to start breaking 4 rounds in.
ReplyDeleteKENYA
5 rds +34
Skill work
10 min OTM
odd 40 du's, even 20 ghd su CHECK!
4-7-6
ReplyDelete3 +80
done