Saturday 090516 (68) (33)
21-15-9 reps of:
225 pound Deadlift
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Happy birthday, Gavin!
Don’t try this at home
Push-up dot drills
upside down Elizabeth from CrossFit NYC on Vimeo.
CFE @ 10 am at the Brooklyn Box, NOT THE PARK. Weather looks questionable
14:27 175# and box HSPUs (86,42)
Happy Birthday Gavin!!!!
5:33 Rx’d. Some extensions on the HSPUs were highly suspect by the end – a la falling off the wall and still extending. Deadlifts easy though.
SCALING OPTIONS for today’s workout, courtesy of the CrossFit Brand X forums:
Big Dawg as Rx‚Äôd
teens and women 155-185#
225 pound Deadlift
Handstand push-ups or Barrier
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet
95-135 pound Deadlift
Bridged Handstand push-ups on feet
PVC-45# pound Deadlift
Bridged Handstand push-ups on knees
As a last resort you can sub heavy dumbbell presses.
I would add that HSPUs using bands attached to the pull-up bar are also a great way to scale HSPUs.
fgb – 317 pr
Happy Birthday Gavin!
13:58 – of which about 13 min was reserved for the HSPU due to total shoulder muscle failure. Not very happy with my time today.
Used 1 abmat for HSPU also.
6:33 using 185 and box/pike HSPUs.
DLs: 10,11 / 8,7 / 9
HSPUs: 11,5,5 / 5,5,5 / 5,4
Decided to scale conservatively in order to maximize intensity. Next time will do as Rx’d.
Achieved my first real HSPU before the workout (first time trying since elements almost 2 months ago).
As Rx’d: 10:50
Black Box (101,101)
6:07 as Rx’d
Happy birthday Gavin!
Made up Power Clean WOD yesterday – 65, 85, 95, 95, 105, 115, 115
Today’s WOD – Scaled down the weight to 145lbs since my deadlift form is utter crap and didn’t want to round my back (too much). Also used 2 x 10lb weights and an abmat for HSPU.
Jeff – Thanks for organizing the rest-day dinner last night.
Did the WOD on my own during the beginner’s class this morning. Thank you to Tom for helping me stay focused!
I started at 185#, but realized after the first set of 21 that I was going to be excessively wrecked and couldn’t afford that with a 2 hr dance/ensemble skill share workshop this afternoon and my other commitments for the next couple of days.
So I did my own warmup of pull-ups, squats, med ball choppers.
DLs @ 5 X 95#, 5 X 145#, 3 X 165#
18 DLs @ 185#
~3 at 165#
45 HSPUs with one abmat and a 10# plate
then I rested for a few minutes, psyched myself back up and did full Diane at 145# in 6:04 w/abmat and 10# plate for the HSPU
9:27; 225# with one ab mat under head.
16:40 HSPU’s 2.8 inches less than full ROM
No CFE on tuesday, instead will be running in the Wall Street 5k.
the race would be great to start the season off and get a baseline time.
also Van Courtland Track Club is starting off there run series this week also
they have 5k cross country race every other thursday for only $5. It is an awesome cours
13:18 as rx’d
Happy Birthday, Gavin!
First, great turnout last night for the rest day dinner!! Thanks Jeff and everyone else who helped organize it.
As Rx’d in 8:38 (70, 68)
I split the first HSPU’s into 11/10, and I should not have done that. Better to divide in sets of 3, as I was totally burned out by the last 9. Also, my hands are still RAW from Mary last week. I’m keeping my fingers painfully crossed that pullups won’t be on the menu for tomorrow!
Women’s RX’d = 2/3 Men’s RX’d rounded up to the nearest 5 lbs.
95 –> 65
135 –> 95
225 –> 155
275 –> 185
In defense of my formula, I point to “Fran,” and every single weight used in past CrossFit Games. If anyone can find an HQ-sanctioned counter example, please point it out.
5:57 big pr
hspu to floor for first 21 and used one ab mat for the sets of 15 & 9
8:20 as rx’d
Not even close to a PR. Strong effort George.
always a pleasure to tackle a wod w/ you
small world about geraghty
HSPUs: 25 & 10lbs plates less than full ROM
6:54 Rx Deadlifts, Inverted Pushup on PlyoBox
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