Friday 20131025 Open Workout

Posted: October 24, 2013 by totactfit01 in Uncategorized
Baby Hendricks in TOTFBaby Addie is ready to go to the gym with her folks!  Glad all is going well for the Hendricks clan!





Add 2.5lbs to 14Oct (click here for a refresher)

If you weren’t here that day, add 2.5 pounds to weight used on set of 5 reps on 27Sept2013 (click here for a refresher)


Video courtesy of Rogue Fitness.  Neutral Spine is the name of the game.  Don’t let your ribs stick out/arch your back.  Set the feet, keep elbows down and in front of the bar, squeeze your ass, squeeze your trunk, double-chin, then press the weight straight up, head through at the end.


For Time



Back Squat (225/175)

Ring Dips

Post time to Comments/LogWOD


X-tra Work:

Reverse Hyperextensions

4 sets 12-15 reps


Video courtesy of CrossFit HQ.  Westside Barbell owner and Strength guru, Louie Simmons going over proper use of the Reverse Hyper.  Got back issues?  Why aren’t you using this?  Deadlift not strong enough?  Why aren’t you using this?  Glutes not stong enough?  Why aren’t you using this?  DO IT!



Homework (Done on your own time outside of class):

Hanging Spine Decompression – Accumulate 3 minutes of hanging



  1. Kory Kearney says:

    5 x 3 @ 65,85,95,95,95 (attempted 105 last set but was too much)
    Over Time on WOD but finished up anyway @ 15:45
    Started off at 185# but after first 3 reps, knew there was no way I could go total of 45 reps at that weight, lowered to 155# on squat, blue band on 2nd and 3rd round of ring dips… multiple breaks taken.

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