Oct 28, 2013

Tuesday 10.29.13

Main WOD
For time:
500 meter Row
10-9-8-7-6-5-4-3-2-1 reps of the following couplet:
   Jumping Lunges (alternating, both sides = 1 rep)
   Handstand Push-ups
Then, 1-2-3-4-5-6-7-8-9-10 reps of the following couplet:
   Air Squat

Skill/Accessory work
Inverted Hang to Lower 5-5-5

Post Main WOD time to comments and whiteboard.

Optional Strength WOD
DL 3-3-3 (75% of 1 RM)

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Main WOD.  This is a fast paced WOD, you should be seeking to do this without taking breaks. The hard movements are decreasing in reps, so motivation will take over to get done. Establish a rep pace that is just below your redline and maintain. Discipline yourself not to go so fast that you are taking long rest breaks.

Remember both legs lunging = 1 rep, don't count each lunge as one. So count only one leg, or count 1,1, 2,2, 3,3...

Optional Strength WOD.  If you established a new PR last week, you have a new 75% to use! Build up with 3-4 sets of lighter weight, focusing on great form. If 3 reps at 75% is too much (you no longer are keeping perfect form) then lower to a weight you can do for 3 perfect rep in a row.

Accessory work/Skill practice.  This is a slow, controlled movement. Very difficult, and great core strength work.  If doing 5 reps of this is too hard, just do 2 per set.  Even if you drop very quickly, getting into the inverted position is great core development as it's making you do knees to elbows/toes to rings as you control yourself.

Training Videos.
  • "Jumping Lunges" - quick demo from Paradiso CF.
  • "Inverted Hang to Lower" - another good demo from the same folks. Stating the obvious, but the price for grip failure is very high when you invert on the rings.  Don't overextend on any one set. 


Allan Jackman said...

Understood that the WOD kicks off with a 500M row.

After the row, is it 10 Jumping lunges, 10 HSPU, 1 Air squat, and 1 HRPU for the first set. Then 9 jumping lunges, 9 HSPU, 2 air squat, and 2 HRPU... etc?

Meghan Smith said...

Looks like a good WOD!

Anyone still interested in doing Barbells for Boobs as team WOD is welcome to join my class at 1700 Tuesday night. See the post below this one about the donation page that is still open.


Is there 1 row or 10 rows?

Scott S said...

1 Row at the beginning, as you said Allan.

Then do the coupet of 10 down to 1 for Jumping lunges and HSPU.

Then go back up with the couplet between the Air squat and HRPU from 1 up to 10.

Only in Robs world would there be 10 rows!!

Andy said...

Just saw today's main post WOD was "Morrison". Makes me smile...the first time I ever did a WOD in an actual affiliate, that's what was programmed. A fitting introduction to shared pain and suffering!

Allan Jackman said...

19:24 Rx, a lot of HSPUs.

Followed by the inverted thingys on the rings... the guy in the video is pretty impressive. Thanks to Jared for the tips/pointers/hints.

Sam Friend said...

24:19 Rx
Shouldn't have done the first two rounds with strict HSPUs...

Jimmy Chen said...

16'28", I think... Uhh, that was brutal, especially the HSPUs. Definitely will have to work on kipping HSPUs to get to a degree of speed since that was my bottleneck.

Scott S said...

Wow, when HSPU leave, they just take off! Well said Sam, I forced myself during the second round to start kipping, but even that wasn't enough.

19:21 Rx

Great job to basically everyone who finished ahead of me and came back to cheer me on.

Started with DL 3 x 3 @ 275, 295, 295.

Just so people know the inverted hangy things (nice Allan) are not only a gymnastic core strengthening exercise, they are also seen in Mainsite WODs every now and again. (I saw and heard some 'huhs?')

2013- http://www.crossfit.com/mt-archive2/008711.html

2010 - http://www.crossfit.com/mt-archive2/007132.html

2009 - http://www.crossfit.com/mt-archive2/005116.html

Better video as well - http://media.crossfit.com/cf-video/CrossFit_InversionAndDescents.mov

I remember every once in a while to throw some of those in when playing around on rings, should do it more, I'm already feeling todays in lats and lower back!

Jared said...

13:35 Rx this morning. 55 HSPU is a grind and my shoulders are feeling it now. Lower back is a little off today so skipped the DLs but did inverted hangs with both the early and late crews.

Susan Friend said...

14:03 Rx

Thanks to Allan and Sam for offering pointers on the WOD. Sam is a beast with his strict HSPU! For those of you who would like to learn a powerful kip for your HSPU, talk to Allan. He's got it figured out.

Honestly, the jumping lunges were the most brutal part of this workout. Coming off the rowers, and going straight into the jumping lunges, my legs were in PAIN.

Congrats to everyone who was able to do a lever on the rings. I saw some beautiful work by Roger, Jimmy, Jared and Rick. The King of the Rings award goes to Scott, though, for a rock solid lever. Very impressive.

Andy said...

19:54, subbed alternating step ups (20") for jumping lunges. Ring work afterward, love it.

Noah said...

Ughhh...23:05. HRPUs and HSPUs are two goats of mine. Put 'em together in the same WOD and you have one large goat.
HSPUs were all band assist.

Ross said...


Ok that was rough, volume of HSPU absolutely killed me, I kept hitting the red line and having to break way too much. Clock issues messing me up also but somewhere in the mid 20s RX.

Afterwards did 3x3 DL @335

IronJake78 said...

Lot's of posters today!


No personal record, but plenty tough.

Bench Press
200x9... and a 3/4s almost ten!

The inverted ring push ups are always a good time, but I'm glad I didn't do it. HSPU plus those just equal 3 weeks of shoulder recovery for me now.

monroe said...

17:18 Rx
Warmed up with DU's, MU's, squats,
Follwed with olifts

Russ Ames said...

17:50.....box piked hspu

scottnkelly9901 said...

IMCF Hohenfels:

Deadlift (1RM ~365lb)
3x3 @ 315lb

o scaled HSPU w/ blue/green bands


Dan R. said...

16:36 with two abmat pads on ground for HSPU. Improved my kips with HSPU today. No skill work or weight to to time limitations.