Tuesday, 10/21/2014

Mobility
Shoulders

Strength:
3×3 Good Mornings @ 90% of 3RM

WOD:
21-15-9
Overhead Squat (135#/95#)
Handstand Push-Ups
Compare to: 5/13/2014

Core/Accessory:
A. 3×8 Ring Supermans

B. 3×8 Turkish Get-ups

Post your results to the comment section.

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  One thought on “Tuesday, 10/21/2014

  1. October 21, 2014 at 7:49 am

    12:55
    45# OHS
    HSPUon box

    GM @88#

    Turkish get ups 18# KB

    Like

  2. October 21, 2014 at 8:52 am

    Heavy Bench Day:
    Warmed up to a 195# single

    WOD:
    16:59 Rx’d (PR by virtue of completing this Rx’d) so brutal! Must train overhead strength next! Always something lacking and something gaining. Nonetheless, the actual squat part was über easy! Lol

    Liked by 1 person

    • October 21, 2014 at 8:53 am

      Whoops, working bench weight:
      175 5×3

      Like

    • ktbittner3100
      October 21, 2014 at 2:11 pm

      How’d you break the OHS ups?

      Like

      • October 21, 2014 at 2:17 pm

        Well,
        Round 1: 1-1-11-6-2 (kept loosing the bar behind me, couldn’t stabilize well at first)
        Round 2: 6-5-4
        Round 3: 4-3-2
        It highlighted my recent neglect of shoulder strength/control. I forgot to pack the shoulders at the start of the WOD. The demoralizing part for me was the failures on the HSPU, because they use to be one of my absolute best movements. I’m also 14lbs. heavier now.

        Like

    • October 21, 2014 at 6:29 pm

      Now you know why CrossFitters do Smolov JR

      Like

      • October 21, 2014 at 6:31 pm

        Touché! But can’t stop, won’t stop! Love to squat! Just gonna go on a two day a week program from here forward!

        Like

      • October 21, 2014 at 7:06 pm

        Smolov Jr is 4 days per week. Don’t neglect the Olympic Lifts. Snatching makes a strong OHS.

        Like

      • October 21, 2014 at 7:09 pm

        You’re right. Gotta dig back into snatch work. Definitely neglected it for a while.

        Like

  3. jenniferlourdes
    October 21, 2014 at 11:32 am

    No GMs today because I was late again!
    Lots of notes for Future Jen after this WOD…ugh this was hard for me.

    WOD: 10:20
    Overhead Squat 35#
    I need to work on staying on my heels and not rocking forward, and keeping knees out.

    Handstand Push-Ups on knees on a box.
    I need to align my hips and hands better, and I need to work on breaking at my shoulders before elbows.

    Core/Accessory:
    Done – TGUs with the lightest KB (I need to control the movement at the bottom, not just drop down at the last 2″)

    Like

  4. October 21, 2014 at 12:28 pm

    Mobility WOD today.

    It was quite exhausting rolling out and watching Jenn kick some butt

    Like

  5. October 21, 2014 at 6:14 pm

    21:26 rx’d

    This was my first WOD ever at CFC when I joined 5 months ago. Not sure what my time was then but the weight for OHS was 65# and did majority of hspu on the box.

    Like

    • October 21, 2014 at 6:29 pm

      Measurable and repeatable! Gonna miss your crazy ass, homie! Don’t be a stranger! Make sure you drop in if you’re ever back in NOVA.

      Like

      • October 21, 2014 at 6:57 pm

        I definitely will man!

        Like

  6. October 21, 2014 at 8:06 pm

    Riding along the Adam Das swole train
    Back squat
    1×6@135
    1×6@185
    6×6@225
    3×3@275
    1×3@295
    60 reps

    Like

  7. StaceyD
    October 21, 2014 at 8:46 pm

    WOD: 8:25 @ 35#, HSPUs on the box

    GMs @ 83#

    Did supermans, but skipped get ups…shoulders were burning!

    Like

  8. October 21, 2014 at 9:17 pm

    GM’s @ 83#
    WOD: 6:02
    OHS @ #35 (should have gone heavier – oh well, next time 🙂
    HSPU on box

    Like

  9. Brian E
    October 21, 2014 at 9:58 pm

    WOD: 13:31 OHS @ 115#, HSPU on box
    GM’s @ 115#

    Like

  10. October 22, 2014 at 3:59 pm

    13:38
    65# 24″ box

    shoulders had a hard time staying in place. need to be better about rehabbing.
    beat my time from last time, but I don’t remember last time being so painful. – same scale

    Like

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