090107 – Wednesday

From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
Hang Power Cleans:

1-1-1-1-1-1-1 reps

Head Trainer Kris and I had fun in the gym today, starting to mess around with the new bumper plates, and most importantly, figuring out where to put our ‘about to be built this week’ Monster Pull Up cage with  flying pull up attachments! Ahh yeah!

Here’s Kris doing the first power clean in the new gym on camera!

dsc043581

...and the first push press...

...and the first push press...

...and the first butterfly pull-up on camera...

...and the first butterfly pull-up on camera...

...and the first overhead squat...

...and the first overhead squat...

but the first (and second) strict muscle ups go to me!

[wpvideo MIMEbga4] From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
Hang Power Cleans:

1-1-1-1-1-1-1 reps

Head Trainer Kris and I had fun in the gym today, starting to mess around with the new bumper plates, and most importantly, figuring out where to put our ‘about to be built this week’ Monster Pull Up cage with  flying pull up attachments! Ahh yeah!

Here’s Kris doing the first power clean in the new gym on camera!

dsc043581

...and the first push press...

...and the first push press...

...and the first butterfly pull-up on camera...

...and the first butterfly pull-up on camera...

...and the first overhead squat...

...and the first overhead squat...

but the first (and second) strict muscle ups go to me!

[wpvideo MIMEbga4] Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

post time to comments

The rope climb is a challenging task that requires a capacity in most of our 10 physical skills. Once the top is reached, it also demands a bit of mental fortitude (a lot if heights aren’t your thing).  The first part, gettin to the top, can be achieved with or without the assistance of the legs and feet. “Am I supposed to climb with feet or without?”  CrossFit Santa Cruz has a nice lil paragraph about this very subject on their blog today http://www.crossfitsantacruz.com/crossfit_santa_cruz/2009/01/efficiency-with-da-feet.html
From the Hopper Deck…

The 10 of Spades:

AMRAP: As Many Rounds As Possible in 20 minutes:

15 Overhead Squats

10 Knees to Elbows

5 Hand Stand Push-Ups

Post Rounds Completed to comments
Hang Power Cleans:

1-1-1-1-1-1-1 reps

Head Trainer Kris and I had fun in the gym today, starting to mess around with the new bumper plates, and most importantly, figuring out where to put our ‘about to be built this week’ Monster Pull Up cage with  flying pull up attachments! Ahh yeah!

Here’s Kris doing the first power clean in the new gym on camera!

dsc043581

...and the first push press...

...and the first push press...

...and the first butterfly pull-up on camera...

...and the first butterfly pull-up on camera...

...and the first overhead squat...

...and the first overhead squat...

but the first (and second) strict muscle ups go to me!

[wpvideo MIMEbga4] Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

post time to comments

The rope climb is a challenging task that requires a capacity in most of our 10 physical skills. Once the top is reached, it also demands a bit of mental fortitude (a lot if heights aren’t your thing).  The first part, gettin to the top, can be achieved with or without the assistance of the legs and feet. “Am I supposed to climb with feet or without?”  CrossFit Santa Cruz has a nice lil paragraph about this very subject on their blog today http://www.crossfitsantacruz.com/crossfit_santa_cruz/2009/01/efficiency-with-da-feet.html
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

paralletes part 1...

paralletes part 1...

Paralletes step 2

Paralletes part 2

Part 3 coming tomorrow (finished paralletes)