Workout of the Day
Primary Session
A.
Gymnastics Play Session
Take 15 minutes to mess around with efficiency with any 2-4 gymnastics movements of your choice:
** HSPU, Deficit HSPU, Ring HSPU, Freestanding HSPU, Freestanding Handstand Hold, Handstand Walk
** Ring Muscle-Up, Bar Muscle-Up, Bar Muscle-Up with Roll Over
** Toes to Bar, Knees to Elbows, L-Sit
** Butterfly Pull-Ups, Chest-to-Bar Pull-Ups, Chin Over Vertical Plane Pull-Ups
** Pistols, Pistols with Weight Overhead
** Rope Climbs
** Ring Dips
** Double-Unders, Backwards Double-Unders, Triple Unders
** Box Jumps (different standards), Box Jump-Overs, Lateral Box Jumps
** etc…
Please choose something that you need work with, or that you believe you could be more efficient with. Note what movements you selected and the rep scheme and sets performed.
B.
“2014 CrossFit Games Regionals Event #4”
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Bar-Facing Burpees Over the Barbell
Time cap: 20 minutes
2014 SoCal Regionals Results: Josh Bridges 8:18, Valerie Voboril 10:23
C.
When the clock reaches 20:00, complete the following…
For time:
Run 800 Meters
50 Meters of Front-Racked Walking Lunges (195/125 lbs)
Optional Additional Session
ON THE TRACK….
Four sets of:
Run 1200 Meters @ 85% of 1600m PR pace
Rest 3 minutes
B.13:19
C.14:53
A. Strict ring dips, L sits, freestanding HSPU, Freestanding HS hold
B. Didn’t finish ( today or at regionals last yr). Through round of 9. Need to work SHSPU endurance. Part A probl didn’t help
C. 8:30
D. Did D from today’s (4/20): 15/14, 16/15, 16/14, 16/11
Spent some time on the track this morning before church… A little sanctuary before sanctuary, if you will.
4 x 1200 m, walked a lap before next round
A) bar muscle ups, strict toes to bar, L hangs, pull overs and front rolls. Started some back tuck drills
B) 15:53
C) 12:11 well that was embarrassing. 125# ate my lunch.
B) 11:44, 13:29 at regionals last year.
Rest day for me because of my work schedule but I wanted to write that I finally got my official Regional Individual invite! 🙂
Awesome. Congratulations Shannon!
Thanks I’m excited and happy it’s finally official!
A) Forward roll to support and FSHSPU. Still trying to get more comfortable with the FSHSPU. Any efficiency tips on these CJ?
B) 12:15 Rx (Beat regionals time from last year by 6+ mins)
C) 7:34 Broke up the 50 m in three sets. Got nasty towards the end
Those are awesome improvements! Congratulations on the solid progress.
Tough to give efficiency tips without seeing the movement, but make sure you have a good tripod so that your base is sound before you start your pressing.
B. 12:46 (12:06 at regionals last year)
C. 9:46
A. Deficit hspu tid bits
B. 12:19 was conservative on first round for fear of failure but felt decent about it
C. 8:34 -legs blown
Optional:
Ain’t nobody got time for that!
A. Played around with bar combos (ttb + push + c2b + bar mu ex), the freestanding handstand pushups
B. 13:43 (15:57 at regionals… pumped!)
C. 8:19
Great job Dylan!
A. Core work (strict T2B, hollow rocks, GHDSU)
B. 13:59.. SHSPU became rough, FS unbroken, back was pretty gassed from this
C. 7:43.. Nature called during the second lap of the 800.. Added another mental element to the lunges haha
Overall, need to push the burpees harder on B and the run harder on C.
Will do second session later.
Pretty sure I will be up in the Northwest this year and look forward to meeting you up there. Congratulations!
Thanks CJ!
A.
B. 14:21, FS ub. This would have landed me in 15th last year. Stoked because on paper this is a wod that would put me out and I know on the competition floori have more.
C. 8:50, calves cramped on run early on. Lunges in 15m spouts, each ub. Feeling mentally ready to make a final push on lunges at Regionals.
M/20/174/SouthCen
Solid day Ruben! Keep up the good work buddy.
Ruben you get bonus points for cleaning that weight one more time just so I could snap your picture and brag on you. It’s motivating to watch you test your limits and prove you are a very capable athlete. Keep it up bro.
A. Kipping ring dips especially for muscle ups/legless rope climbs/bar muscle ups
B. 11:19 rx
C. 7:45 rx my back was so blown up my legs weren’t tired but back was for sure
I haven’t decided if I’ll do the extra conditioning or not today just depends.
A: freestanding hspu
B: 15.20
C: 7.45