5 rounds for time:
9 Handstand Pushups
12 Strict Pullups
15 Pistols (One legged squats)
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« WOD - Tuesday, 23/08/2011 | Main | WOD - Thursday, 25/08/2011 »
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
Option #1
Five rounds for time:
9 Handstand pushups (abmat or bands)
12 pullups
15 Pistols (box)
Option #2
Five rounds for time:
5 Strict Pulls (band)
10 Strict Press, 15kg DB (10kg DB)
15 Pistols (to box)
Option #3
Five rounds for time:
5 ring rows
10 Pushups (knees)
15 Squats
6am
Nathan R - 9:41 #2 (92) (3:04 1000m row)
Patrick Mc - 18:58 #1 Abmat/box pistols (70)
Kelly J - 11:08 8kg DB/band (76) (2:06 500m row)
Greg W - 18:58 #1 Band HSPU/box pistols
Chris D - 9:10 #2 (97) (3:40 1000m row)
Posted by: Jay | 08/24/2011 at 06:53 AM
Gregg W - 16:13 Rx'd
( is holding your other foot with your hands during pistols considered rx?)
Posted by: Gregg | 08/24/2011 at 11:28 AM
Gregg - great time. In short yes it is an rx'd movement, however like all movement, we should be practicing and striving towards a better position all the time. It is very hard to do an overhead single leg squat while holding your foot, so we should always try and do the harder movement!
Posted by: Doug A | 08/24/2011 at 12:54 PM
thanks that is very true. i do want to improve the pistol squat, and possibly one day, OH pistol squat.
Posted by: gregg | 08/24/2011 at 02:05 PM
Dan L 22:38 (did full range pistols but holding onto cable for balance) so not rxd
Posted by: Dan | 08/24/2011 at 06:35 PM
4pm
Mainsite wod
Cathy H 15;20
Kristen 17:46
5pm
Matt B 11:58 #1 (12)
Jamie C 14:16 #2 (10)
Alisha D 9:38 #3 (8)
Angie A 8:38 #2(5kg) (12)
Erin D 9:09 #2(8kg) (10)
Emma G 9:43 #2(squats) (12)
Frances W 8:35 #3 (11)
Jay L 13:44 #1 (10)
Sean A 21:38 #1(2 abmats) (10)
Brendon J 27:17 #1
Hung D 9:30 #2(12.5kg,squats) (7)
Sarah K 9:43 #3 (8)
Jeremy K 14:30 #2(10kg) (7)
Michelle W 8:58 #3 (8)
Kelly B 10:47 #3 (10)
Trevor S 17:32 #2 (8)
Christine O 12:08 #3 (10)
Posted by: Angie A | 08/24/2011 at 06:42 PM
6:15pm
Ryan D 13:17 #2 (situps) (10)
Justin E 22:52 (12 pistols per round)(12)
Callum T 14:35 #2 (squats)(5)
Mick L 21:58 (back ext)(13)
Chris P (rehab)(11)
Fran W 12:51 #2 (8kg)(10)
Danielle O 9:04 #2 (5kg) 1:52 500m row (12)
Ethan T 11:08 #2 (15 squats) 4:27 1000m row (13)
Posted by: Angie | 08/24/2011 at 07:24 PM