Friday, October 25, 2019
Crossfit Golden - Open Gym
1030
Warm Up
Foam rolling
Rower
Air squats, push ups, kip swings
DL at 95, 135, 185# with HRPU mixed in
20.3=18.4
Rx
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Scaled
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl
Time cap: 9 min.
I did 18.4 scaled at Aspire when I was training on my own and finished the first ladder and managed 5 reps at 185# before the time cap (95 total reps). I am excited to repeat this workout and hope to complete the first 50' bear crawl under the cap. My hamstrings are still a little tight, but I do feel substantially recovered. I would like to attempt it Rx as well and would work on 225# singles for 9 minutes. Even at 1 rep every 15 seconds, I would finish in just over 5 minutes and I cannot perform a handstand push-up.
I crushed this workout! After warming up, I took some time to set up the camera and measure off the 25' for bear crawl. Janet was kind enough to judge me and I promptly got started at 3..2..1..Go!
Deadlift 135# - 8/7/6 *(0:52)*, HRPU 5/5/5/4/2
Deadlift 135# - 8/5/2 *(2:47)*,HRPU 4/3/3/3/2
Deadlift 135# - 5/4 *(4:15)*, HRPU 3/3/3
Deadlift 185# - singles *(7:43)*, Bear Crawl 50' (finished the bear crawl with about 11 seconds to go)
Deadlift 185# - singles 1/1
That is a total of 123 reps which absolutely crushed my 18.4 score, I completed the same amount of work as 18.4 at 5:40 (1:20 faster or 20% faster). I was able to continue cruising through the 185# deadlifts and met my goal of finishing one bear crawl, plus got a bonus couple of reps in the last 11 seconds before the time cap.
Coaching cue, Janet suggested staying on the bar even if I need extended rest between reps.
I considered getting back on the 225# today to post an Rx score, but based on discussion with Janet, decided to wait until Monday.
I wore Nike Metcon 4, Knee Sleeves and a weight belt.
My hamstrings felt ok, but my right pec was still feeling the strain of yesterdays HRPU.
Crossfit Golden - Open Gym
1030
Warm Up
Foam rolling
Rower
Air squats, push ups, kip swings
DL at 95, 135, 185# with HRPU mixed in
20.3=18.4
Rx
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Scaled
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl
Time cap: 9 min.
I did 18.4 scaled at Aspire when I was training on my own and finished the first ladder and managed 5 reps at 185# before the time cap (95 total reps). I am excited to repeat this workout and hope to complete the first 50' bear crawl under the cap. My hamstrings are still a little tight, but I do feel substantially recovered. I would like to attempt it Rx as well and would work on 225# singles for 9 minutes. Even at 1 rep every 15 seconds, I would finish in just over 5 minutes and I cannot perform a handstand push-up.
I crushed this workout! After warming up, I took some time to set up the camera and measure off the 25' for bear crawl. Janet was kind enough to judge me and I promptly got started at 3..2..1..Go!
Deadlift 135# - 8/7/6 *(0:52)*, HRPU 5/5/5/4/2
Deadlift 135# - 8/5/2 *(2:47)*,HRPU 4/3/3/3/2
Deadlift 135# - 5/4 *(4:15)*, HRPU 3/3/3
Deadlift 185# - singles *(7:43)*, Bear Crawl 50' (finished the bear crawl with about 11 seconds to go)
Deadlift 185# - singles 1/1
That is a total of 123 reps which absolutely crushed my 18.4 score, I completed the same amount of work as 18.4 at 5:40 (1:20 faster or 20% faster). I was able to continue cruising through the 185# deadlifts and met my goal of finishing one bear crawl, plus got a bonus couple of reps in the last 11 seconds before the time cap.
Coaching cue, Janet suggested staying on the bar even if I need extended rest between reps.
I considered getting back on the 225# today to post an Rx score, but based on discussion with Janet, decided to wait until Monday.
I wore Nike Metcon 4, Knee Sleeves and a weight belt.
My hamstrings felt ok, but my right pec was still feeling the strain of yesterdays HRPU.
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