With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press
Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Post time to comments.
Sotts Press image courtesy of CrossFit.com
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Monday, August 30, 2010
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Interesting workout. I liked it.
I used the 33# barbell for the first 16 turkish get-ups. My right arm could have continued but my left was failing, so I switched to a 22# barbell. That is lighter than what I have done in the past with a db (30#), but it is very different with a barbell.
17:31
TGUs 33# barbell for 16, then 22# for remainder
Sotts press 33# for 15, then 22# for remainder, unbroken
Impressive to watch you doing the TGUs with the barbell, Erica!
…for those who dig mobility-wods like the HQ one today, be sure to check out Kelly Starrett’s blog: http://mobilitywod.blogspot.com/
see you all at the Power hour tomorrow!
Did some strength work:
push press 1-1-1-1-1
154-164-176-186-198-203f-203f
back squat @205 for max reps two attempts
round 1. 11
round 2. 11
pretty consistant
Strong!
Growlery
5 X 3 sets of Jerk balance at 55 lbs…need to explode more.
5 rounds
10 pullups
75 ft. overhead walking lunge 10K plate
7:30
all pullups unbroken, lunges just kept getting harder and harder…
Growlery
Jerk Balance 5×3 at 65#. I don’t have the hang of this yet. I kept wanting to move the back leg. I need to drop lower and extend the front leg further while keeping the back leg stationary. Felt weird. Need more practice.
5 rounds:
10 pullups, red+tiny
75′ walking lunge with 5k plate overhead
I forgot to note my time…that’s not like me. I think it was in the neighborhood of 14minutes.
Double-under practice: I’m trying to catch up to Terri. I got 4 consecutive du’s today with no single in between. Previous best was 3 straight. Need more practice to be as good as Terri….we gave up on the trash-talking and decided to form our own mutual admiration society.
hmmm, i am officially de-friending Sotts Press…and my shoulders (that are only barely hanging on right now) just deleted Sotts Press from my address book and blocked it’s number…but on the bright side, i finally felt comfortable enough with the Turks to get up AND down…16:52
Growlery
Jerk Balance- 55#
Roar- 13:26
15# TGUs
22# Sotts Press
=22:44
Growlery
42# split jerk balance. My form was pretty good!
Did 3 rounds of the metcon in 11:24. Red band. First round 5k plate; second and third rounds 5# training plate.
Something went wrong with my back today. Went to Sadri’s office and then, tonight, got a massage. Still in pain, but it’s better.
Used 25# DB for TGUs (and downs)
33# BB for Sotts press
22:17
16:??
20lb. DB for TGU
pvc for sotts press
I worked on some squats and snatches today.
12 reps of snatches on the minute at 28kg
3×5 back squats at 49kg
Used a belt for the first time ever during the back squats. Main benefit seemed to be that because the belt was so tight, you can really feel that you are taking a breath and keeping core tight. Still need to work on keeping chest high and back tight on the low bar back squat.