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Thursday, December 23, 2010

2010 December 23
by bk

For time:
21-18-15-12-9-6-3
kettlebell swings (53lb/35lb)
wallballs (20lb/10lb)
hip extensions

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CrossFit Integrity, Charleston, SC
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10 Responses leave one →
  1. Chris Pace permalink
    December 23, 2010

    Day 50 HSPU Challenge
    Well today I am calling an end to my HSPU challenge. Time to give the shoulders a little rest. I am going to take a few days off and just continue to do 20-30 a day. Over the last 50 days I have completed 1,275 HSPU’s. Like I said at Regionals last year, it took me 11:30 to do 20 (kipping) HSPU’s…today even with exhausted shoulders I was able to complete 50 in 10:24 (non-kipping). I feel like I have definitely made progress.

    25 Dead Hang Pullups
    50 Situps
    25 Ring Dips
    20 Dead Hang Pullups
    40 Situps
    20 Ring Dips
    15 Dead Hang Pullups
    30 Situps
    15 Ring Dips
    10 Dead Hang Pullups
    20 Situps
    10 Ring Dips
    5 Dead Hang Pullups
    10 Situps
    5 Ring Dips

    14:24

  2. December 23, 2010

    Nice work Chris!

  3. Vanny permalink
    December 23, 2010

    18:07 Rx + 53# KBS

  4. Austin permalink
    December 23, 2010

    23:38 RX

  5. Amy permalink
    December 23, 2010

    Revision to yesterday’s post…THIS is the most miserable wod I’ve ever experienced…partly b/c my shoulders have been obliterated and I suck at du’s again…

    From Crossfit Exile (taken from the mainsite):

    “Nutts”
    10 HSPU’s
    15 deadlifts (255/205)
    25 box jumps (30″/24″)
    50 pullups
    100 wallballs (20/14)
    200 double-unders
    400 m run with plate overhead (45/25)

    35:09 Rx…so pathetic…du’s took me forever…not used to 14# wallballs either. Sheesh.

  6. Renaldo Green permalink
    December 23, 2010

    Chris, you are a beast!

    Worked on double unders..

    Subbed double unders for hip extensions( no ghd ) and only had a 10 pound medicine ball… Used 55# DB.

    30:11

    Columbus , NE

  7. December 24, 2010

    10rds 500 meter row

  8. December 24, 2010

    Incline Bench Press, 8 sets of 3, using 205lb
    -each set starts on the minute

    ——————————————————

    Incline Dumbell Pyramid
    65-75-85-95-85-75-65

    ——————————————————

    Bench Press, 12 sets of 2, using 235lb
    -each sets starts on the minute

    ——————————————————

    Power Clean, 5-5-5-5-5 reps, rest 2 minutes between sets
    165-185-200-210-220 (hands stay on bar, touch and go at the bottom)

    ——————————————————

    For time:
    5-4-3-2-1
    deadift (80% of 5RM)
    muscle-ups

    5:17 Rx, using 405lb for deadlift

    ——————————————————

    Push Jerk, 12 sets of 2, using 220lb
    -each set starts on the minute

    ——————————————————

    10 sets of double-unders for total reps (30 seconds on, 30 seconds off)

    42-38-47-46-40-47-42-47-49-49 = 274

    CrossFit Integrity, Charleston, SC

  9. December 25, 2010

    Today’s WOD

    Gina: 11:40 Rx
    Rob: 10:31 Rx
    BK: 9:59 Rx (70lb)

    CrossFit Integrity, Charleston, SC

  10. Derrick permalink
    December 25, 2010

    16:53Rx…thought I would be quicker; however, the hip x killed me and my time

    CrossFit Integrity, Charleston SC

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