21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
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Shoulder Impingement by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Long Distance Race Recovery by Carl Borg, CrossFit Running and Endurance Sports Training Seminar by CrossFit Again Faster - video [wmv] [mov]
12 comments:
that's the cutest picture ever! :)
4:59, 155# PR!
dl unbroken,
HSPU 16-5, 10-5, 9 all kipping
Wow! I didn't know I got a PR until I got home and checked my times. I thought my HSPU were slow b/c I broke them up. I did not push as hard on those as I did on the DL b/c I am afraid I will re-tweak my shoulder. Maybe not going to failure helped!
Now it's time for some shoulder mobility. :)
great job amber! those deadlifts unbroken were impressive!
**NUTRITION CHALLENGE!**
we've decided to have a nutrition challenge for 5 weeks leading up to thanksgiving. last year, your coaches put on 20#+ christmas sweaters (each!), and this year we're determined not to repeat history! we hope you will join us in remaining dedicated to your health and fitness throughout the holidays!
the challenge will start on mon, 10/17 and end the day before thanksgiving wed 11/23. we will take before measurements, photos and weigh-in next mon, tues and wed. the point of the challenge is to challenge yourself! choose to go strict paleo, strict zone, strict zone/paleo, reduce your calories, do whatever you want to do to not fall prey to the holiday binge fest! set goals, post your progress, and let's join together as a gym to support each other!
after thanksgiving, we will have another "challenge" but the 2nd challenge will be as a gym weight total. it will be the carport crossfit total! every member that would like to participate will weigh in once a week. we will record the gym total weight each week until january 1st. let's see if we can LOSE weight as a gym instead of gain it! more info will be given closer to this 2nd challenge.
if you have any questions about the challenge to begin next week, email me coriwatts@gmail.com or amber carportcrossfit@gmail.com or ask us when you see us! we will help you with whatever goals you choose to set for yourself!
good luck!
How about gain/maintain weight but reduce % bodyfat?? After all, I make up my own WODS; why stop there?
puma - your suggestion fits under the nutrition challenge #1 that starts next week! i'm SO glad you'll be joining us! :)
9:16 - 185#
Back tightened up on me, need to warm up better next time
@Judy: Great Job Tonite! Impressive on the deadlifts.
I had to try to match Kelly. Finished in 9:55 using 205#
Good job! WE had some good times posted and a lot of progress being made.
Went with 185 and I'm not sure what you called that HHSPU-That's half handstand push up I did.
8:01
5:49 155#
dl's 21 unbroken, 10-5, 9 unbroken
kipping hspu 11-10, 10-5, 7-2
shoulder felt so great tonight! i had a scale all planned out, but after i warmed up really good and tested it out a couple of times, i decided to give it a go. i did a lot of mobility afterwards while the 101'ers were wodding. hoping that tomorrow it's still ok!
Yahoo!!!!! Glad you are feeling better.
9:32 155# supine ring rows subbed for HSPU.
Shoulder was feeling tweaky Monday, so I subbed the ring rows.
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