HSPU and Burpee Box Jumps 3-21-2012

Alright it’s Wednesday!  That means we worry about what 12.5 is going to be all day.. Or maybe that’s just me.  I do want to thank everyone who participated in the Open.  I know there were a lot of people that thought I was crazy when I asked them to join.  We may not have the best performances in the world, but we all suffered through the Open wods together!  All 68,000+ people world wide came together and showed the world the power of this sport and what the sport means to each of us.  Everyone should be proud, I know I am!  Here is something cool I saw a while back,

There are 3 types of people:

1. Those who don’t know what’s happening

2. Those who watch what’s happening

3. Those who make it happen

What are you doing today to make it happen??

2 Position Snatch: Mid-Hang and Above the Knee

Then,

10′ AMRAP

10 Handstand Push-Ups

10 Burpee Box Jumps (24″, 20″)

“HELEN” 3-20-2012

Alright, today we go “Old School” with a classic bench mark WOD, “Helen“.  My advice for this workout is to aim for consistency.  Too often I see people go really hard out of the gate but then simply run out of gas in the middle and last rounds.  This time try to shoot for consistency.  Consistency in your runs, your kettle bell swings and your pull-ups.  Aim to make every run within 5-10 seconds of each other.  For your kettle bells and pull-ups try to do them unbroken or pick sets you know you can hit for all three rounds like 14-7 and 6-6.  Look up at the clock and see when you finish your first round and try to make the second and third round as close to that time as possible.  Good Luck!!

“HELEN”

3 Rounds

400M Run

21 Kettle bell swings (1.5 pood)

12 Pull-ups

Cleaning Up 3-19-2012

Happy Monday!  This is my first blog post, so let’s see how this goes…  This is also the last week of the Open so let’s hit it hard!  Today we will find our 1 rep max power clean and then use 85% of that for our workout.  Here are a couple of notes to keep in mind for our cleans:

1. Keep that bar moving towards hip initially

2. Finish! Think about getting the top of your head and shoulders through the roof.

3. Don’t bend the elbow until we are pulling our bodies down.

4. Try to jump the weight up as high as you can and get those elbows around FAST!!!  I would consider anything above parallel a power clean.

Find 1RM Power Clean

Then

15′ AMRAP

3 Power Cleans (85% of 1RM)

15 Hand Release push-ups

30 Double unders

Half Angie 3-16-12

Happy Friday!

WOD
Half Angie
For Time:
50 Pull-ups
50 Push-ups
50 ABMAT Sit-ups 50 Air Squats

12.4 Wall Ball, Double Under, Muscle Up 3-15-12

12.4 Is Announced
Who saw 12.4 last night and said, “Bring it!”?
Karen?  Followed by double unders and muscle ups?
I must admit, I did not.  I cowered and shook in the corner, intermittently offering Sal words of encouragement while he slogged through the workout.  And dreading my own time suffering through.  But as I watched the funny conversation unfold in the CFI girls Facebook group, I began to wonder, realistically, what could I do?  And I got a little more interested in doing the WOD to see just that.  Don’t get me wrong, I am still afraid.
But I like to think a little fear of a WOD is healthy.  It means, we plan on working hard knowing it’s gonna hurt like H-E-double hockey sticks.  WODs like these give us a chance to prove to ourselves the metal we’re made of.  Why else do we come to the gym day in and day out?  So, set yourself a lofty goal and 3-2-1, Go For It!

WOD
12.4
As many rounds as possible in 12 mins of:
150 Wall Balls (20 lbs to 10′ / 14 lbs to 9′)
90 Double Unders
30 Muscle-ups

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