04.01.2014

DSC_0124Warm-up Drills
I. Run 1600m
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Hindu Push-ups
15 x Air Squats (Wall/Band Therapy)
III. Mobility

Notes: 3 times around the building is just over 1600m… bring your GPSs ¬†and b#%! about it if you want. Four reps of Turkish Get-up’s per arm (beginners alternate sides each rep). Wall Squats and Banded Air Squats are for balance/equilibrium conditioning today. Chin-ups are executed with an underhand grip.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-ups have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; 7-5-3-1 reps alternating between Pull-ups/Ring Dips. It’s been very exciting seeing the old school athletes helping reinforce the banded standards of movement (ie. how to appropriately move along the color coded system as well as protocol for applying foot vs knee scaling methods). Keep killing it, freaks.
Twisted special? Hmmm.

Post scores to comments.

Skill Development
12-9-6 reps of
Toes-2-Bar/Knees-2-Elbows (strict)
Hip & Back Extensions

Notes: Instruction/execution should involve active shoulders hanging form the rig, hollow body position and how to hold, and execution without a kip. TTB scales to K2E, and K2E scales to Supine Leg Raises (w/hip lift at top). Hip & Back Extensions should hold for :01 with muscular control if possible at the top and bottom of each repetition. Yes, this is the snake one; hips forward of the GHD pad.

Post data points to comments.

About Samy

www.CrossFitNewHampshire.com
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7 Responses to 04.01.2014

  1. Julie says:

    For the record, I got 1510m using GIS to measure from the door and three times around the building (keeping close to the corners, as people do). If anyone thinks 1600 is underestimated, they are wrong.

  2. Alison says:

    “Nasty Girls”
    16:19
    mod/53#

  3. Jen B. says:

    People think 1600m is underestimated? I’ve been doing four laps to make 1600m! Damnit!

  4. Peter says:

    This means that our “400m” runs are actually 500m. Oh, what overachievers we are!

  5. Peter says:

    “Nasty Girls”: 13:37 MU/115#

  6. Erica says:

    Narsty Girls
    21:13 75#
    Scaled with 7-5-3-1 pu/rd

  7. Kerri says:

    Nasty Girls 24:31 Did 7-5-3-1 ring dips (with purple band) and pull ups instead of muscle ups.

    Last time I did this workout it was in May 0f 2012. While I finished sooner (18:49) it was using 60 pounds on the bar and either a blue or green band for both pull ups and dips. So yay, progress.

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