Tuesday, January 3, 2012
2012 January 2
“Nate”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings (70lb/53lb)
Sub 2 chest-to-bar pullups and 4 ring dips for each muscle-up
Compare to 7/30/10
Post rounds to comments
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
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Thought others may find this interesting. A bit harsh, but oh so true!
http://www.modernpaleowarfare.com/2012/01/last-post-youll-read-here.html?m=1
Wait, where did Buckley go, man I need to start appearing at night again. Nice work 6am.
Saw this article and thought I would share:
Caveman Diet Article
6+6 – rubber bands all over the place. Was beyond pathetic this morning, but I gotta give myself a little credit for getting out of bed at 5:30 at 31 degrees outside.
Crazy fun workout. Good job everyone at 9am!
6+1
54 lb kbs
2 abmats for HSPU
Your’re the shit Buck Wild! Keep working hard! Good luck at your new job! Hope to see you at a competition in the future!
WOD: 8+1Rx … Failed twice trying to do one last muscle up in the last 15 seconds!
I probably doubled the number of muscle ups I’ve ever done today… Need to work on those more!
6+1
subbed MU
HSPU with BB
rx KBS
Hey guys, what do you recommend as a progression to get a muscle up?
I can do a dead hang pull up and a ring dip unassisted. Where do we go from here?
F…. work your way up to multiple unassisted chest-to-bar pullups and ring dips…. also, there are various ways to work on the mu transition – practice, practice, practice!
Buck Nasty! It’s been great meeting you (even if you are a UNC fan)…good luck with the new job! We’ll always have that crazy weekend in ATL!
WOD: 5+2 rds
Sub pullups (no bands, but not C2B quite yet)
2 abmats for HSPU
Rx the kbs with 53lb’er!! All unbroken! Didn’t expect that from these wimpy arms.
Way to go Ashleigh!!! That’s a big kettle bell!
Thanks for letting me join the men this morning at 9am
It was really fun!
Definitely SUCKED at this WOD:
7+19 rds…chest-to-bar pullups, ring dips, abmats/bands HSPU, 35# kbs.
WOD: 10+1 Rx
Wendler c3w2 deadlift
3+ set 375# (10)
much props to all those that Rxed this one! I’d definitely like to be able to Rx all the hero WODs…
Modified WOD:
20 min AMRAP of:
4 C2B Pullups
8 Ring Dips
4 Squat Cleans @ 165#
8 DBS w/ 65# dumbbell
5 + 16
Back Squats:
1 x 5 @ 185#
1 x 5 @ 195#
1 x 5 @ 210#
1 x 5 @ 220#
Front Squats:
1 x 5 @ 175#
1 x 5 @ 185#
1 x 5 @ 195#
1 x 5 @ 205#
Comparing with 7/20/10: 4 + 2 Rx
9 rnds +2 Rx
Back Squats
210×10
240×8
260×6
275×4
Front squats
170×5
3×5 @ 200
5 rounds
20 GHD situps
20 hip ext
1000 m row
3? With bands everywhere
6+1
GHD ring dips, HSPUs with one abmat and #10 plate, #53 KBS
30 GHDs with #14 medball- Thanks Angela for throwing them at me!
6+1 very scaled
1000m row warm up
Back squat
1×3 @ 195
1×4@ 225
3×4@ 255
1×5@ 255
Wod: 12+1 rx
Good ass work BK
12 min row
3015m
60 ab mat sit up
5+2 scaled
Chest 2 bar and ring dips w/ RB
HSPU w/ 2 abmats
53# LB swings…all unbroken. The only positive thing about the WOD for me
Oh and a mile run with 30 lb sandbag. Anna and Beth were my motivation…thanks.
Great work by all today! Congrats on all the PR’s!!… Nice work on your PR deadlift, Glenn!
Back Squat
265 x 5
310 x 3
355 x 2
400 x 2
420 x 1
Front Squat
215 x 5
230 x 5
250 x 5
250 x 5
Nate…. 16 Rx (PR)
OMMRC… 12 minute Row…. 3018 meters
GHD situps, 6 sets of 15 reps
-each set starts on the minute
CrossFit Integrity, Charleston, SC
WOD: 5+9 scaled (2 chest2bar pull-ups + 4 dips, box hspu)
9 extra reps consisted of 4 chest2bar, 8 dips, 4 box hspu, 3 kbs
7+1 pullup – very scaled… 10 min double under work (my rhythm is way off)
Thanks for a great time 6pm class- my first afternoon class but definitely not my last!
3rds RX for WOD
Double Under work.
Deadlifts: 225-315-405-495-515PR
7 + 2 PUs/4 ring dips (very scaled)
30 GHDs w/10lbs ball
8+5 and much like Patrick bands everywhere. Only thing is I had numbers in my head (2-4-8)
so when it came to HSPU, I did 8 every time instead of 4………(2 Chest to Bar 4 Ring dips 8 HSPU then 8 kbs) Needed the extra HSPU work anyway.
Hatch Squat Week 8 Day 1
Back Squats
185 x 5
195 x 5
210 x 5
220 x 5
Front Squats
155 x 5
165 x 5
175 x 5
185 x 5
8+10 Rx.. love the Hero Wods… Completed 10 rnds Rx after the clock finished
Buckley, enjoyed working out with you buddy.. hope u make it back soon
6 rounds.
Green band for PUs, blue band for dips. (less band assist next time!)
2 abmats for HSPUs.
35# KB.
Couldn’t lift my arms after. =)
5+1 – scaled MU (blue band for ring dips), scaled HSPU (strict shoulder press 65#), 53# kb
Buckley, we miss you already!!!
Wendler C3W1: DL, BP
Nate: 4 + 2 Rx C2B pullups + 3 Rx ring dips (Rx HSPUs and KBS)
I really suck at ring dips and HSPUs!!! Awesome job everyone!!
stretch
6 sets of 15 GHD’s on the minute
9+5 Rx
3 rounds
20 GHD situps
20 GHD hip extensions
1000m row
5 + 4 subbed 2C2B and 4 rds for MUs
5 rds
20 GHDs and 20 hip extensions