Archive for May 14, 2012

Tuesday 20120515 Open Workout

Posted: May 14, 2012 by totactfit01 in Uncategorized

SCHEDULING ANNOUNCEMENT!  As you know, we have added an 1800 class M-W-TH.  I’m happy to announce that starting this week we will also add an 0600 Tuesdays and Thursdays!

Strength:

Overhead Squats

Courtesy of CrossFit Naples.  Quick quiz.  Which position is best?  What faults do you seein the other positions?  Put your answers in comments for the shot at a shiny new penny 🙂  Seriously though, start trying to identify good and bad positioning to give yourself a better idea of where YOUR body should be when you do the lift

5-5-5-5-2
increase weight every set to 2RM                           

(20 Min time limit)

Post 2RM to comments/www.logwod.com

WOD:
For Time

10 OverHead Squats(OHS) @ 95/65
2 Hand Stand Push Ups (HSPU)
8 OH Sq
4 HSPUs
6 OH Sq
6 HSPUs
4 OH Sq
8 HSPUs
2 OH Sq
10 HSPUs

Scaling for HSPUs will be handstand pushups off of a box in a pike position.

Video courtesy of DogTown CrossFit.  Notice, the finish position you have active shoulders.  This is the finish position for regular HSPU as well.

Record time and any scaling to comments/www.logwod.com

Extra Credit:
20 Sumo Deadlifts
@ 225/135

Cash Out:
Hamstring Roll