"JT"...

"JT" 21-15-9 of:

HSPU

Ring Dips

Push Ups

13:27 Rx (4:55 PR) - 21 HSPU round one

CrossFit Regional WOD #1

CrossFit Regional WOD #1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

11:44 Rx with 2 (45lb) plates with abmat between. (20 unbroken HSPU - 1 rep PR)

It's was a great workout to watch at the Regional. Mel Ockerby crushed it with 28 consecutive HSPUs after her run. If you push too hard on the run, you will be tired when you go upside down. After the HSPUs the shoulders are pumped, then it's on to the finish with a 1000 meter row.

Here is a video of my HSPUs during this WOD:

HSPU during CF Games Regional WOD #1

MAx HSPUs - Three Sets

Max HSPUs 

Three attempts with 5 minutes rest in between sets.

First Attempt: 15 reps
Second Attempt: 19 reps
Third Attempt: 15  reps

49 total reps

19 was 3 rep PR!

THIRTY reps in in my sights!

Here is the video of the 19 reps. Died on rep 20.

Max HPSUs - 19 reps

"Poison" & "Death By Burpee"

"Poison"

15-12-9 of:

GHD Sit Ups

Back Extensions

2:30 Rx

"Death by Burpee"

12 rounds + 12 reps - 88 reps

"

"When Lightning Strikes"

"When Lightning Strikes"

21-15-9 of:

Push Ups

Sit Ups

2:33 Rx

Tababa - Handstand Push Up Hold & Flutter Kicks

Tabata - Handstand Push Up Hold - "Unbroken"

20 seconds of HSPU Holds, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

5 Burpee Penalty for coming down out of HS before 20 seconds is up

Tabata - Flutter Kicks - 41 reps

20 seconds of Flutter Kicks, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. Count total lowest reps out of 8 cycles.

2011 CrossFit Games: ESPN3 Stream

Winning!

ESPN3 is on board as the site that will officially stream the 2011 CrossFit Games in Carson, CA, this coming weekend. This should give so much more exposure to the “Sport” of CrossFit that has already been blowing up in popularity around the world.

Click on the link below and bookmark it.

2011 CrossFit Games - ESPN 3 Stream

or
Watch via The Crossfit Games Site:

Crossfit Games Site

Ring Push Up & Density Pull Ups...

Today I did ONE Ring Pull Up. It was my first attempt at doing them and they are very hard. It takes a lot more core stability than shoulder strength. I will keep working them

Then I di Density Pull Ups: Complete Pull Ups every 60 seconds then rest until the next minute begins and repeat.

Desnsity HSPUs - 10 sets of 10 - 100 reps

_____________________________________

Follow this workout routine called 'Density Training' to dramatically improve your strength. Whether your goal is 20 straight pullups or even 100 pushups, use this straigthforward training method to reach your goals in a snap!

Accomplish more work in less time. Improve your weak areas with this time efficient, foolproof workout routine for upping your numbers and delivering rapid results. The strength and conditioning coach at Wake Forrest University, Coach Ethan Reeve, developed Density Training. He has had great success with many athletes using this program. Basically, you squeeze more and more volume into less and less time in your workout routines. Here is how it works:

Pick an exercise that you would like to improve. Exercises that require little or no set-up time work best, pull-ups, pushups or kettlebell snatches are all excellent choices. Simply double the volume of your goal repetitions. For example, if you want to be able to perform 20 straight pull-ups, double that number to 40. Perform 20 sets of 2 reps in 20 minutes. You must start each set at the top of each minute. When this set and rep scheme becomes easy, move onto the next level, which would be 3 reps every minute for 13 minutes, and so on and so on…. It should look like this over the weeks.

• 20 sets of 2 reps for 20 minutes

• 13 sets of 3 reps for 13 minutes

• 10 sets of 4 reps for ten minutes

• 8 sets of 5 reps 8 minutes

• 7 sets of 6 reps for 6 minutes

• 6 sets of 7 reps in 5 minutes

• 5 sets of 8 reps in 5 minutes

• 4 sets of 10 reps in 4 minutes

• 3 sets of 13 reps in 3 minutes

Eventually, you will be able to accomplish your desired goal of 20 repetitions. Do this routine only twice per week. You may however, use Density Training for two separate workout routines. Not only does Density Training accelerate your progress and improve your numbers, it allows you to carry out more work in less time. That is power.

“Leveler”...

“Leveler”

•400m run

21-15-9 of:

•Pull Ups
•HR Push ups
•400m run

7:13 Rx

A Few Consecutive Rest Days...

I am headed to Lake Tahoe for work for the next 5 days and plan on using this time to recover and giver body much needed rest. There are a few local CF Affiliates in the area so I am going to have to resist the urge to sneak in a WOD. Probably back at it on Friday July 22.

"J.T." ...

 "J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

18:22 Rx  - First time Rx - 16 unbroken HSPU first round - 10 rep PR!

(Last time 10:57 with 25# plate & 1 Abmat)

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Front Squat - Max Reps @ Bodyweight & HSPU Hold Tababa...

Strength: Max Front Squat - Current PR 255#

95# x 1

135# x 1

185# x 1

225 # x 1

265# x 1 (fail)

265# x 1 (fail)

Then: Front Squat - Max Reps @ Bodyweight - 13 reps @ 155#

Then: 1 Strict Muscle-Up

Then: Handstand Push Up Hold Tababa - "Unbroken"

20 seconds of HSPU Holds, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

5 Burpee Penalty for coming down out of HS before 20 seconds is up

Cash Out: Strict HSPUs - 6 reps (1 rep PR)

"Death Star"...

"Death Star"

10,9,8,7,6,5,4,3.2.1 reps of:

OHS (95)

Games Style Push Ups

Figure 8 to a Hold (53)

11:37 Rx

(First time 11:11 Rx - but did regular push ups)

"Tap Out"...

"Tap Out" For time:

•50 Pull-ups

•10 Burpees

•40 Pull-ups

•20 Burpees

•30 Pull-ups

•30 Burpees

•20 Pull-ups

•40 Burpees

•10 Pull-ups

•50 Burpees

30:27 Rx

"Attitude"...

"Attitude"

AMRAP 20

5 OHS (95)

10 Games Style Push Ups

15 Abmat Sit Ups

11 Rounds + 8 reps Rx

Density Training - Handstand Push Ups...

Today I did Density HSPUs: Complete Handstand Push Ups every 60 seconds then rest until the next minute begins and repeat. I did them on a 25# plate to make them more difficult and they were strict - no kipping.

Desnsity HSPUs - 13 sets of 3 - 39 reps

_____________________________________

Follow this workout routine called 'Density Training' to dramatically improve your strength. Whether your goal is 20 straight pullups or even 100 pushups, use this straigthforward training method to reach your goals in a snap!

Accomplish more work in less time. Improve your weak areas with this time efficient, foolproof workout routine for upping your numbers and delivering rapid results. The strength and conditioning coach at Wake Forrest University, Coach Ethan Reeve, developed Density Training. He has had great success with many athletes using this program. Basically, you squeeze more and more volume into less and less time in your workout routines. Here is how it works:

Pick an exercise that you would like to improve. Exercises that require little or no set-up time work best, pull-ups, pushups or kettlebell snatches are all excellent choices. Simply double the volume of your goal repetitions. For example, if you want to be able to perform 20 straight pull-ups, double that number to 40. Perform 20 sets of 2 reps in 20 minutes. You must start each set at the top of each minute. When this set and rep scheme becomes easy, move onto the next level, which would be 3 reps every minute for 13 minutes, and so on and so on…. It should look like this over the weeks.

• 20 sets of 2 reps for 20 minutes
• 13 sets of 3 reps for 13 minutes
• 10 sets of 4 reps for ten minutes
• 8 sets of 5 reps 8 minutes
• 7 sets of 6 reps for 6 minutes
• 6 sets of 7 reps in 5 minutes
• 5 sets of 8 reps in 5 minutes
• 4 sets of 10 reps in 4 minutes
• 3 sets of 13 reps in 3 minutes

Eventually, you will be able to accomplish your desired goal of 20 repetitions. Do this routine only twice per week. You may however, use Density Training for two separate workout routines. Not only does Density Training accelerate your progress and improve your numbers, it allows you to carry out more work in less time. That is power.

I eventually was able to get over 20 Handstand Push Ups using this method. Have a plan - and work it. 

1RM Push Press & 800M Sprint...

‎1RM Push Press - 205#

800M Sprint - 2:43 (30 second PR)

"Kettlebell Linda"...

"Kettlebell Linda"

10,9,8,7,6,5,4,3,2,1 reps for time of:

Double KB Deadlift (2x32kg)

Double KB Floor Press (2x24kg)

Double KB Clean (2x20kg)

9:49 Rx

"Kettlebell Hat Trick"...

"Kettlebell Hat Trick"

3 Rounds for time of:

■ 20 KB Alternating Floor Press (53)

■ 20 Renegade Rows (53)

■ 10 Figure 8 to Hold (53)

 

6:52 (Scaled up to 62# KB - 2:08 PR plus 4kg heavier bell)

"Hurricane Halloween"...

"Hurricane Halloween"

AMRAP 20:

6 Burpees

12 Box Jumps (24)

200M Sprint

7 Rounds + 6 Burpees, 12 Box Jumps & 50 Meters

Cash Out:

3 Rounds of:

55 Foot Prowler Push (90)
20 Abmat Sit Ups

“HOLBROOK”...

“HOLBROOK”

Ten rounds for time of:

5 Thrusters (115)

10 Pull-ups

100 meter Sprint

Rest 1 minute

18:45 - "Unbroken"

We do this WOD today in honor of Captain Jason Holbrook. Our efforts will be with the reminder that he gave his life so that we may live with the often taken for granted freedoms we have.

U.S. Army Captain Jason Holbrook,

28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

Those who knew Holbrook said he was a class act, a good student who worked so hard. He graduated from West Point then followed in his father’s footsteps by joining the military and eventually the elite Special Forces. He was a 28-year-old newlywed with so much ahead of him.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.