Archive for February 7, 2013

Friday 20130208 Open Workout

Posted: February 7, 2013 by totactfit01 in Uncategorized

Day 8 of the Burpee Challenge!



Back Squat


Add 5 pounds from the last time we did these (which was 8Jan.  Click here for a refresher)

If you were not here, aim for 85% of your 1RM.  If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up.  If you can get 8 reps, use that weight.  If this is too heavy, drop 20 pounds.  If it is too light, go up 10-20 pounds.  Whichever you use, RECORD your WEIGHT!  You will need this info….

Post weight used to Comments/LogWOD


Video courtesy of Mobility WOD.  K-Starr showing some good mobility work PRIOR to squatting.  Not having the flexibility in the shoulder can lead to a sub-par positioning for the squat, meaning bad wrist position/pain, or even worse, losing the load.  So, if I was thinking ahead, maybe I’d get in a bit BEFORE class and instead of just hanging around MAYBE I’d do this drill BEFORE the start of class……just MAYBE 🙂


3 Sets, Each for Max Reps:
Strict/Kipping HSPU
Muscle ups


These are not for time, but get done before class ends, and give yourself enough time for the cash out.  The goal here is to give a max effort on each movement.  Go from one move to the next.

Video courtesy of CrossFit HQ.  Show of hands, who has lined up by a wall, got upside down for a HandStand Push Up and slammed their back against a wall and during one of two HSPUs, felt themselves overarching?  Well, today, why not try an alternate method?  Try walking up the wall so your chest is against the wall.  As Adrian mentions in the video, this method is more true to the way your body would be in a free-standing handstand.


Video courtesy of CrossFit HQ.  Will we see one of these today?  Who’s ready for their first Muscle Up?  I feel it!  I think we’re going to have one!


Video courtesy of CrossFit HQ.  I know I showed this video not too long ago, but it bears repeating with today’s WOD.  Find what works best for you technique-wise.


Video courtesy of Team CrossFit USA.  If you do not have pistols, work this progression chain.


Cash Out:

4 sets of Reverse Hypers for 12 reps

Add weight each set


Assistance Work (Done On You Own Time):

2 min AMRAP double unders

Do a total of 4 attempts

Rest as needed between attempts.  Goal is to not be more than 5-10 reps difference between rounds



Welcome our newest 0600 regular, Jim.  Guys got skills.  Watch out folks!