Mar 21, 2012

032212 Thursday

Skill / Mobility Work

Work on Hand-Stand Push Ups, Hand-Stands.  If you've never done a handstand against the wall, work on that skill and holding the position with a strong core, straight legs and pointed toes.  Work on HSPU with the bands or against the wall with a partner, but work on being completely vertical and the full range of motion.  If you're proficient on the HSPU, work on free-standing handstands.



WOD:
HSPU / Handstand practice for 10 minutes.


**CrossFit Games Workout 12.5**

Although we have been doing the Games WOD on Fridays, if anyone needs to do 12.5 tomorrow we can support it. Please post to comments if you would like to do 12.5 tomorrow and the time so that we can plan for coaches to judge.

For those Spring Breakers - the bubble will be open Sunday 1500-1700 for the Games WOD if you need it.



Jamie Z's 0530 Class


Push Press:
1-1-1-1-1

22 comments:

Julie said...

Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

james said...

Well thats a little dull....

james said...

Julie were you poised over your computer at 1900?

Julie said...

Is there an L1 that can grade me in the morning around 5:15 or 5:30am? I can't go Sunday because we have Disney on Ice Tickets for the 5pm show. Thanks for helping me out! Last one!

Julie said...

I was James! I was scared and my mind was racing! :)

Ed said...

Prescribed Games WOD weights for the Thrusters:

100 pounds Men
65 pounds Women

90 pounds for Master Men 55+

Tiffany said...

Wow, is Fran on steroids?

Mike Anderson said...

Julie -
I'll be there to grade you in the morning.

Rob talked to me about this exact workout last Friday. I think he's a CrossFit HQ undercover agent!

Rich M. said...

I can judge after Julie gets done and back home. Can someone please help by grading Julie first thing in the morning?

Rich M. said...

Dang...i just missed your post Mike. Thanks for grading Julie...she'll be there.

monroe said...

If you complete 21...Good one. I'm going Friday PM.

Meg Smith said...

It's a repeat from last year...It's a solid challenge and it should be interesting to see how people do compared to last year. Should be fun trying to do chest to bar without hitting our faces! See you Sunday. Good luck to everyone going tomorrow and Friday!

Matt B. said...

I have a decent kipping pullup and can do 15-20 at a time. Never done a chest to bar pullup. Any tips, or just kip/pull harder?

Ed said...

Matt B - basically yes, but the timing of your kip can help a bit too, a bit later will get your chest higher. It's also a matter of your 'target'. For normal pullups you're aiming to get your chin over the bar, now you need to think about hitting the middle of your chest on the bar - it changes your pull a little.

When are you going to be in - there are a few of us that were working on them this morning and can likely help out.

rob said...

Julie, Elizabeth, and Kim all represented IMCF very well this morning with 12.5. I worked HSPU, pull-ups, and mobility. If anyone has 2 1/2lb plates at home it would be helpful if you could bring them in. I think there is only one set in the bubble. It's always better to do the WODs in a group and we don't want to have people stacked up waiting to to the WOD.

james said...

I can bring in some 2.5's for Sunday

Julie said...

Thanks Rob for always supporting me! I will keep working those pullups and dus!!

Arod said...

I didn'tthe realize how difficult kippin handstand push up was, great skill to work. I was flying yesterday so i also did the sprint workout out today in addition to HSPU and Mobility.

Rd 1: 1:29
Rd 2: 1:26
Rd 3: 1:24

Ross said...

Had to work out a week of eastern european beer today. Did a 15min AMRAP of
Row 400m
Clean and Jerk 135 x8
Toes to Bar X 16

Completed three rounds man this German beer is slowing me down.

Meghan Smith said...

Just to clarify how we are grading, chest-to-bar is below the collar bone, right? I need to post a notice to my class to review standards.

Mike, if you are still available to assist in the morning in my absence, I'd be most grateful. Ed will be there, too, and I'm anticipating 4 ladies going. The group will know what the non-gamers WOD contains.

Noah said...

Worked out with Ross in Graf today. Multi million dollar facility built in the last few years and they dedicated about 200 s.f. of space to functional fitness. Makes me miss our bubble. 13 ttb behind Ross when time expd. Beer does wonders for your output in a wod! Noah.

Noah said...

Worked out with Ross in Graf today. Multi million dollar facility built in the last few years and they dedicated about 200 s.f. of space to functional fitness. Makes me miss our bubble. 13 ttb behind Ross when time expd. Beer does wonders for your output in a wod! Noah.