Feb 19, 2013

Wednesday 02.20.13

5 RFT:
30 Double-unders
20 CrossFit Standard push ups
10 Box jumps (24/20)

Post time to comments.

Coach's Notes. 
To balance out the technical demands of yesterday's WOD, here's a good ol' fashioned, gymnastics triplet of a METCON for you.

Aim for DUs, sub 3:1 singles as needed. Focus on full ROM for both CFSPU (chest to deck, full extension at top) and Box jumps (open hip on top of the box).

Need some ideas for variety in your post-WOD skill work (today or any day)? Additional DU work if you need it. Establish a max height box jump. Work your handstand progressions. Tighten up your pullup kip (normal or butterfly). Get on the rings. Use your time available each session to PRACTICE skills and get a little better somewhere. Info below on all.

Training Resources.


scottnkelly9901 said...

IMCF Hohenfels:

Shoulder Press (1RM ~135lb)
5-5-5-5-5 @ 95/100/105/110/115


All as Rx'd minus 5x PUs in second round (got lazy and only did C2D).


10 minutes working box jump technique (noticable difference in turn-over rate with Merril Barefoot shoes versus INOV-8s or Reebok)

5x 10sec L-sit holds with palms on the ground

Jacob Heppner said...

Find heaviest weight for unbroken set of:
1x Power Clean
3x Front Squat
1x Jerk
3x Back Squat
1x Back Jerk
185, 205, 225, 235 (failed on back jerk)

Deadlift: 315x3, 335x3, 365x3, 385x3, 400x3.

Meghan Smith said...

10:37...hardest part by far was the push ups. Ended up on the knees for rounds 3-5.

Thanks to the group for waiting a few extra minutes so I could join in...greatly appreciated it!

Wade said...


9:54 Rx. DUs were pretty bad - never strung more than 10 together in a row, mainly getting about 2-4 together.

Great to be back posting again after a long hiatus due to elbow/forearm tendonosis. Still not 100% for pullups and some other exercises, but baby steps...

Ross said...


10:30 - RX'd, made it through all the rounds of DU unbroken - yeh... Push ups were rough had to break them up in rounds 3-5. Box jumps - slow and steady wins the race right.

Jake78 said...

10:20 as RX'ed

Totally agree with Meghan, those push-ups were killer starting around round 3!


rob said...

Wade - good to see you post again. I assume you and (can't remember his name from LA) are going to do the games; good luck. Ross, Scott - are you guys signing up?

I did my first MU since 10 July. I started with HSPU a few weeks ago and did a few MU progressions yesterday. I sub'd pull ups and dips yesterday for the MUs and was able to do all of them. So...I thought I'd give the MU a try today.

7:20 on the WOD for me. DUs were unbroken which helped with the time and I broke PUs in rounds 4 and 5 to 10 & 10. They were by far the most challenging part as already mentioned. Hopefully we will get in a WOD tomorrow before everything shuts down. We still plan on a Team WOD for Friday.

Noah said...

10:32, 70% of that time was spent in the pushup position. You'd think I would face up to that goat one of these days and get better at them.

For tomorrow, if anyone wants to join me I'm going to do a special WOD:
1 RFT of shovel the driveway, rest 30 minutes then:
60 minutes AMRAP of drag my kids up the sled hill.

Andy said...

C&J 1RM to 205. Clean was going strong but jerk would not hold up its end of the bargain.

8:56 on the WOD. Fumbled some DUs, slow though late round pushups.

Most should be tracking on the post closure/snow day for tomorrow. Planning to tweak programming for next 2 days so you can perform at home with minimum of equipment. I think I may just follow Noah's lead...

Ross said...


I did sign up, I did not put a team down, since I am remote up here in the frozen tundra of SD. I have a box in Sioux City that said I can drop in and do the workouts and they will certify them for me or I may have to video a few for submission.

Ross said...

Good Functional WOD for tomorrow. I will probably be doing a similar one.

monroe said...

9:50. DU's unbroken. Slow Box jumps, push ups like everyone else.

Matt B. said...

Andy, you masked mystery man behind the blog, thanks for the suite of videos for today. After the wod I tried my hand at butterfly pullups, keeping two tips from Spealer in mind: keep a solid middle (and legs straight and tight) and keep the forearms more up and down than pointing back. Everything clicked and I found myself knocking them out effortlessly (compared to my spasms before). 4 sets of 3-4 strung together before losing focus. Pretty cool!
Wod completed in 14:06, with 80% in the pushup position. Probably 35 pushups as rx, the rest from the knees two at a time. Started and finished strong on du, with slop in the middle. Did better when I allowed a pause to catch breath before starting the du set. Finished with 3-3-3 of press and some false grip progressions I saw on gwod.