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Thursday, December 1, 2011

2011 November 30
by bk

Take 15 minutes to work on handstands, free standing handstands, handstand pushups, etc

then….

Max rep hang clean (135/95lb) in 30 seconds
Rest 30 seconds
Max rep double-unders in 30 seconds
Rest 30 seconds
Max rep hang clean (135/95lb) in 1 minute
Rest 1 minute
Max rep double-unders in 1 minute

Rest 2 minutes, then….

For time:
15 hang clean (135lb/95lb)
10 double-unders
12 hang clean (135lb/95lb)
20 double-unders
9 hang clean (135lb/95lb)
30 double-unders
6 hang clean (135lb/95lb)
40 double-unders
3 hang clean (135lb/95lb)
50 double-unders

Post hang clean and double-under reps for each interval and time to comments

CrossFit Integrity, Charleston, SC
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30 Responses leave one →
  1. Amy permalink
    December 1, 2011

    Gosh BK, I guess you’re really trying to send a message about positive thinking….I’ll do better, I swear!!!

  2. December 1, 2011

    Training the brain is just as important as training the body…if not more. Try it….it works!

  3. Rueben permalink
    December 1, 2011

    11:22 – 95# w/ bar hops

  4. Brent permalink
    December 1, 2011

    3 HSPU emotm for 12 min, free standing handstands

    30 Sec: 12(105#) – 20 du
    60 Sec: 13(105#) – 19 du

    10:39 @ 95#

    A little DU work, gotta get my timing right! Great workout 6am

  5. Jon S. permalink
    December 1, 2011

    Still truckin’ along with my boy Wendler…
    ~~~

    Fun fact: The Hatch Squat program Brian recommended was developed by Gayle Hatch, who is the Strength & Conditioning coach at USC. All of his disciples are highly recruited S&C coaches and reside at Alabama, LSU, and USouthernCalifornia. We are using programs that top-10, elite college football programs utilize. Food for thought. It works.

  6. Luciana permalink
    December 1, 2011

    Wondering if 9am is cancelled? Sittin’ here w/2 others 9:06 no one is here 🙁

  7. Rueben permalink
    December 1, 2011

    Jon, good to know indeed, but . . . reside at LSU, Alabama, and USouthern California . . . I think that reads better.

  8. Patrick H permalink
    December 1, 2011

    10:42 95# – first time completing a WOD with DUs without subbing at some point. Also first time doing DUs consecutively – I think the max consecutive was 12.

  9. Amy permalink
    December 1, 2011

    From Firebird Crossfit (Mesa, AZ…Coach Nicky’s gym!):

    Kettlebell snatch progression work…Awesome! Thanks Chuck!

    5 rounds for time:
    10 KB snatches (53/35)
    15 box jumps (24/20)
    5:52 Rx…worked on my new KB form.

    An tabata:
    Hollow rocks
    Supermans
    Plank holds

  10. Amy permalink
    December 1, 2011

    Luciana-I sure hope someone showed up…someone was supposed to have that class covered for me since I’m in AZ…many apologies if the ball was dropped! 🙁

    Mike- That. Is. Awesome….BK is a terrorist! I knew it! 🙂

  11. Kelly K permalink
    December 1, 2011

    Oh dear! I will start mentally preparing myself for tonights WOD now…I think Ill need it!

  12. Luciana permalink
    December 1, 2011

    Yes – we had class! Jen got caught in traffic and got there shortly after. Was just me and James pounding it out today! Thanks Jen for the excellent form coaching!

    WOD: 7 – 51 – 13 – 102
    11:59 75#

  13. Luciana permalink
    December 1, 2011

    SHOOT…forgot to clarify that those jump ropes were SINGLE for me, NOT DU’s.

  14. Rueben permalink
    December 1, 2011

    As an addition to the quote above, I found this by Josh Bridges:

    http://www.crossfitinvictus.com/blog/2011/10/30/monday-october-31-2011/

  15. Nick R permalink
    December 1, 2011

    Smolov squats: 5×7@265# … Only two more days of base cycle!
    WOD: 13-51-21-84 / 5:32 Rx

  16. Marc k permalink
    December 1, 2011

    8-12
    10-26

    WOD 21:43 95#

  17. Mike Myjak permalink
    December 1, 2011

    Haha.. that article is hysterical Mike W… I always laugh when I think of BK cruisin past terrified Mt. P soccer moms on the bridge rockin the gas mask…. its all about that competetive edge come Crossfit Games time… those soccer moms just wouldnt understand

  18. Will C. permalink
    December 1, 2011

    HC (30sec) – 12
    DU (30sec) – 41
    HC (1min) – 15
    HC (1min) – 65

    WOD: 10:02 Rx

    6 x 5 Pendlay Rows
    135 – 145 – 155 – 165 – 165 – 155

    5 x 4 Back Squat
    225 – 235 – 245 – 255(PR) – 235(5)

    Never done a 4 RM back squat before, but my current 3RM is 255, so I figure it counts!

  19. Api permalink
    December 1, 2011

    Day 1 Week 1 Hatch
    BS: 10×110, 8×130, 6×140, 4×150
    FS: 85 x 5, 95 x 5, 95 x 5, 95 x 5

    Tuesdays WOD untimed
    3 rounds
    600m run
    30 ring dips- red band

  20. Dustin permalink
    December 1, 2011

    HC (30sec) – 11
    DU (30sec) – 45- Singles (tried DU, but finished with singles)
    HC (1min) – 15
    HC (1min) – 70- Singles

    WOD: 20:58 (Singles instead of DU)
    Bench Press work

  21. December 1, 2011

    8-40-10-43 Rx

    WOD: 16:09 Rx

  22. Brandon Woods permalink
    December 1, 2011

    15-12-16-60

    10:22

  23. Jessica P. permalink
    December 1, 2011

    I came at noon, having forgotten that there was no noon class on Thu.

    At JB Charleston Crossfit
    AMRAP 20:00
    10 Deadlift 275/185
    10 pullups
    10 goblet squat 53/35

    3+27 Rx

  24. Khoung permalink
    December 1, 2011

    100 double unders with Lynn
    1:03

    7 min AMRAP
    7 box jumps 30″
    11 GHD situps

    6+1

    Strict pull up work

  25. December 2, 2011

    Back Squat
    280 x 8
    300 x 8
    325 x 8
    345 x 8

    Front Squat
    215 x 5
    230 x 5
    250 x 5
    250 x 5

    50 GHD situps

    CrossFit Integrity, Charleston, SC

  26. mike Myjak permalink
    December 2, 2011

    10-34 / 13-51
    Wod: 10:04 rx

  27. Shane H permalink
    December 2, 2011

    15-25
    10-42
    WOD 8:42Rx

  28. Dickson permalink
    December 2, 2011

    HC 30 second – 12
    SU 30 second – 62
    HC 1 minute – 15
    SU 1 minute – 128

    WOD – 12:02

    40 ghd situps.

  29. December 4, 2011

    22(i think)-48-27(i think)-90
    4:27 Rx

    CrossFit Integrity, Charleston, SC

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