Monday, 8/4/2014

Warm Up:
2 minutes jump rope
2 Rounds:
20 Dislocates
20 Arm Circles
20 Bear Hugs
20 Leg Swings
10 Air Squats
5 Ring Rows

Mobility
Calf/Achilles Stretch and/or Counter Stretch

Pose Running Points of Performance:
* Pull your foot off the ground quickly using hamstrings (not hip flexors and quads)
* Do not break at the hips
* Your foot should land right under your hips (not in front of your body)
* Fall from your ankles
* Neutral spine (do not hyperextend)
* Forefoot should hit the ground first and heel should lightly kiss the ground
* Your knees should never be locked

WOD:

*edited for clarity

Run 400 meters
Then 5 Rounds:
10 Ring Dips
10 Handstand Push-Ups
Then Run 400 meters (clock does not stop from 1st run through 2nd run)

Core/Strength:
3×8 Ring Supermans

3×5 Strict Pull-Ups (weighted if possible)

Post your results to the comment section.

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  One thought on “Monday, 8/4/2014

  1. Mike
    August 3, 2014 at 9:12 pm

    Is the 400m listed last part of the 5 rounds or is it a cash out after the 5 rounds of ring dips and push-ups?

    Like

    • August 3, 2014 at 9:18 pm

      Only 2 runs. WOD has been updated to clarify. On Aug 3, 2014 10:12 PM, “CrossFit Chantilly” wrote:

      >

      Like

  2. August 4, 2014 at 6:55 am

    20:13
    Run & RDs Rx’d
    HSPUs 1 abmat rounds 1&2, 2 abmats rounds 3-5

    Killed the runs & RDs. HSPUs destroyed me…!

    3×5 Strict PUs round 1: 5#, round 2: 2.5#, round 3: BW

    Strength
    5×2 clean pulls @83#
    6×2 BS @103#

    Like

    • August 4, 2014 at 1:39 pm

      The struggle with the HSPUs is most likely related to the overhead shoulder stability issues we talked about yesterday.

      Like

      • August 4, 2014 at 5:13 pm

        Definitely could be! Also inconsistency with my kip. I had no trouble with the EMOM strict HSPUs from last week’s strength programming. I can feel it when I get a good one and it feels soooo much easier but I struggle with getting the good kip consistently when I’m fatigued.
        Thanks for checking in ๐Ÿ˜Š

        Like

  3. Karen O'Donnell
    August 4, 2014 at 7:17 am

    15:24
    RDs w. black band
    HSPUs 2 abmats

    Like

  4. August 4, 2014 at 7:29 am

    WENDLER: WK 1 – shoulder press (black iron beast programming)

    WOD
    9:16
    RDs from toes
    HSPUS from box

    CORE: RX

    Like

    • August 4, 2014 at 1:40 pm

      And you had the appointment right before me at Airrosti this morning.

      Like

  5. sburks1
    August 4, 2014 at 8:46 am

    WOD:
    19:56Rx

    Core:
    Supermans: Completed.
    Strict Pull Ups: 35#,25#,25#

    Mobility:
    Calf Floss and Lacrosse ball Roll. Left Calf still very tender.

    Dips felt good. Handstand Pushups were slow. Run 2 was much faster than Run 1 thanks to the push from Sam running with me.

    Like

  6. Britney
    August 4, 2014 at 9:48 am

    Roughly 5.15 mi in roughly 43 min
    Missed my 6amers but didn’t hate sleeping in!
    ๐Ÿ™‚

    Like

    • August 4, 2014 at 1:33 pm

      What’s this “roughly” stuff??!! Measurable and repeatable son! :-p

      Like

  7. August 4, 2014 at 10:50 am

    WOD
    16:something
    RDs with thin green band
    HSPUs from box

    Core
    3ร—5 Strict Pull-Ups with thin green band
    3ร—8 Ring Supermans

    Like

  8. August 4, 2014 at 1:30 pm

    Smolov: 276#x3x10
    WOD: 13:05 Rx’d
    Core: pull-ups 25#/15/15
    Ring supermans pretty low

    So glad to be back. I’m fat, and disheartened by how difficult the HSPU were for me today. Ugh! Hard work will get me back to where I was.

    Like

    • August 4, 2014 at 5:14 pm

      5 burpee penalty for referring to oneself as “fat.”
      Am I right Karen & Shawn??? ๐Ÿ˜œ

      Like

    • August 4, 2014 at 5:15 pm

      Especially, I might add, when one is doing weighted pull-ups at 15-25# and Rxing a bodyweight WOD!

      Like

      • August 4, 2014 at 5:31 pm

        Both should’ve been considered scaled up, with all this extra fatty mcfatness I’m carrying around! Lol

        Like

      • August 4, 2014 at 5:32 pm

        10 burpees!!!

        Like

      • August 4, 2014 at 5:37 pm

        I think I’ll shut up now!

        Like

  9. August 4, 2014 at 2:39 pm

    Home modification:
    Run 0.59 miles
    5RFT:
    10 ring dips
    10 HSPUs

    Then, Run 0.59 miles

    15:29

    5 Strict Pull-ups, weighted at 18/20.5/23 lbs

    Like

  10. Kira
    August 4, 2014 at 5:03 pm

    Strength:
    6×2 back squat @ 78#

    WOD:
    17:18
    negative ring dips
    negative HSPU, round 1 with 1 abmat, rounds 2-5 with 2 abmats

    Strict pull-ups 1/1/1

    Like

    • August 4, 2014 at 5:09 pm

      WTG on the strict pull-ups!

      Like

      • Kira
        August 4, 2014 at 7:54 pm

        thanks ๐Ÿ™‚ i tried getting a 2nd in there but i’m not quite ready yet

        Like

  11. Coach Cat
    August 4, 2014 at 5:58 pm

    14:39 rx’d

    Both runs were under 2 min. I fought the urge to heep strike and over stride on the 2nd run.

    Like

    • August 4, 2014 at 6:39 pm

      I hate it when I heep strike

      Like

      • August 4, 2014 at 6:54 pm

        The heep really gets in the way. It was a real struggle.

        Like

  12. August 4, 2014 at 7:09 pm

    17:57 Rxd
    Nothing about that was fun except the run. Ring dips were pretty good, HSPUS killed me.

    Like

    • sburks1
      August 4, 2014 at 9:11 pm

      Glad I gave you someone to chase ๐Ÿ™‚

      Like

      • August 4, 2014 at 9:49 pm

        I was even thinking chasing bro, I just wanted to finish!

        Like

  13. August 4, 2014 at 7:22 pm

    17:54 negatives for both hspu and rd

    Strength:
    5×2 clean pulls@110
    6×2 back sq @110

    Like

  14. August 5, 2014 at 7:29 pm

    16:51 – red band ring dips, boxed HSPUs

    Like

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