Clayton & his 10 pack
5 RFT:
40' HS Walk
(scale: 60sec HS hold- Cumulative time)
8 Pistols (4 ea leg)
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*If you are interested in the Gymnastic/Oly Seminar with David Durante and Chad Vaughn, please see link for a break down of the days. If you would like to sign up, please see Coach Bussom first!
http://www.southmountaincrossfit.com/category/wod/
5 RFT:
40' HS Walk
(scale: 60sec HS hold- Cumulative time)
8 Pistols (4 ea leg)
Post time to comments
*If you are interested in the Gymnastic/Oly Seminar with David Durante and Chad Vaughn, please see link for a break down of the days. If you would like to sign up, please see Coach Bussom first!
http://www.southmountaincrossfit.com/category/wod/
20 comments:
I'll be honest, my initial reaction was I should skip this one. However I will be there tomorrow because I can't do these movements. Need to get on it!
9:00
HS holds
15 airsquats
Even though it stinks getting up so early, I am liking the 6 am class. I feel more warmed up and actually feel better during a WOD. Craziness. Felt some sharp knee pain doing a pistol on a box, so scaled to airsquats.
Great work AM crew. This was a difficult WOD when you consider the movements involved. Way to stay on it!
Don't forget Thursday mornings at 6 AM!
9:46 scaled to 30 sec holds. The warmup runs was a WOD in its own!
Warmup:
200-:42/:36
400-1:32/1:34
600-2:28/2:27
Wod:
7:35 Rx
WU:
200= :41/:38
400= 1:40/1:42
600= 2:40/2:38
9:51ish
HS holds
Pistols to a 20" box
Got over my fear of doing handstands to the wall, super excited. I think they may be one of my new favorite things to do!
really glad I did this.
9:44 - did wall climb to hold. scaled to 30 seconds after the 1st 2 rounds. used a band for the pistols. never did those before.
the HS was a big shoulder fear factor for me. now I want to try them without the wall climb.
WU:
200-- 48/47 sec
400-- 2:07/2:04
600-- 3:04/3:05
Wod:
3 pistols left at 10min cap
60 sec hs holds
Pistol to plates
My wrists were the biggest factor here. Could only hold the handstand the whole 60 sec in Rd 1. Broke 2-3 times from then on and wasted way too much time.
This was a great warmup and WOD day! I am running a 5K tomorrow evening. So the warmup was a nice little tuneup. I wore my Vibrams this morning not thinking that we would be running. So this was my first time actually road running in them. It actually felt pretty good.
I haven't done real HSPU and HS in any workout. So I wasn't real confident that I could do this workout this morning. I am really glad that I decided not to do them in a pike on a box. Once I got up the wall once to do them at the wall. It was all good and they felt really good. Thanks Clayton!!
WU
200 - :38/:35
400 - 1:42/1:45
600 - 2:44/2:48
WOD
9:04 Wall climbs to HS 30 sec hold (first one was 60 sec) Pistols with a band
Forgot the warmup:
:55/:55
2:20/2:20
3:36/3:46
Warm-up
200- :31/:30
400- 1:18/1:17
600- 1:59/1:58
Not super happy with the times but am happy I was consistent.
WOD
8:44 HS holds/pistols
WU:
200: :38,:43
400: 1:35, 1:37
600: 2:43, 2:55
WOD:
HS holds (60 sec, had to break em up)
Pistols...had to use a 16" box.
8:41 30sec wall holds & box/plate pistols
44/47
1:54/2:01
3:00/3:18
Since I was slower all 3rds for a total of 28secs I gave myself a straight 1:30 plank hold to do at home
Warmup
200 - 44/44
400 - 2:05/2:12
600 - 3:30/3:25
WOD - 7:43
45 sec HS holds
pistols to box w/ 45# & 15# plates
Got 2 kipping pullups after class!! :)
Warmup:
200- :35/:35
400- 1:35/1:40
600- 2:33/2:29
WOD:
9:43
HS hold
Pistols with band
200 - 43/44
400 - 1:43/1:49
600 - 2:51/2:45
Warm-up was tough. 60 sec HS hold. I held the 1st one, but had to break after that. Pistols with box standing on a #45 plate.
200 - 0:34, 0:30
400 - 1:26, 1:21
600 - 2:05, 2:03
Wasn't keeping up with Lou this morning.
Got 4 rounds plus the handstand and one pistol (band-assisted). First handstand for one minute. The rest of them were 30 seconds.
Warm Up:
200- 51/54
400- 2:09/2:12
600- 3:05/3:36
2 Pistols left before time cap.
scaled handstand holds and box pistols
10:00 RX
Warmup
- 200 = :35[PR]/:39
- 400 = 1:49/1:55
- 600 = 2:53/2:40
WOD: 9/21
- 60 Sec Hold Rds 1+2, 30 Sec Holds Rds 3-5
- Pistol with Red Band
First time scaling the pistols with the band. I like that much better than what feels like "falling" onto a box with 1 leg.
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