Justin, you are laid back and looking good. NICE!
Great scores today CF Jenks. Way to spank this WOD.
–
Skills/Drills
5 strict Pull-ups w/ 35lbs even minutes
5 strict Chin-ups w/ 35lbs odd minutes
Discovered this is something I have to start working on again.
–
WOD RX+ = 4rds + 9 reps
I believe 1st time to do Handstand walk since 2014 CF Games. Lot of work to do here. Had to do on cement, as yard was wet/muddy. Stoked i can do again. Check out the video at. https://youtu.be/YaiCsTp-2ks
–
1rd Core Development complete!
–
Another humbling day. Gotta love and Keep on CrossFitting
Pull up training
Did 5 for 1st round d then 7 emom. Kipping.
Wod: kipping pu, handstand walk. Tried a lot but only got a little ways lol. Kept attempting for 30′.
Finally getting more comfortable with du
4rds +30du
2 rds Core
hip extensions with red bar on back. Unsure # on that bar.
Skill
7 min. MU Practice (non false grip)
3 min butterfly PU
WOD
5 strict CTB (first 4 rds, strict PU last 2 rds)
15 WB 11′ target
30 DU
60 Bear Crawl
5 rds 30 DU
Great form, Justin!
MU work
WOD w/ butterfly pull-ups, 10′ WB, HS walks
4rds + 14 WB
Thanks Jay, for the help! Patrick you worked so hard in those HS walks! You’re getting it!
DB, great video! That shoulder is getting stronger!
Skills/Drills
3 strict pull-ups w/ the blue band per minute
WOD rx’d
4 rds + 19 du’s
No core
Skill:
1 strict MU EMOM
•
WOD with strict CTB, Handstand walk:
4 rounds + 4 CTB
Skill: worked on handstand walk. 2 attempts emom
WOD Rx+:
4 complete rounds + 2 C2B on the 5th
Finisher: 1 round of ab work w/medicine ball
Skill:
2 strict Pull-ups with 35# KB EMOM
WOD w/ strict pull-ups, Rx+ WB, and attempts on handstand walks for 15′ then bear crawl for 45′
3 rounds + 30 DUs
Skill: 2 kipping pull ups emom for 10 min
WOD w/10# WB = 3 rds + 22 DU
Good to be back at CFJ!
Pull-ups with#20 lb vest
7 emotm
–
Wod
5 pull-ups
15 wb 25# ball
30 du
30′ HS walk
4 rds + 20 reps
Skill
2 weighted strict pull ups w/25#DB EMOM
WOD rx’d+
4 rds+3 strict C2B
Great pic Justin
Skill:
Mix of 4 C2B Pull-ups and Butterfly Pull-up work
WOD = 5 or 6 rounds + 30 foot bear crawl???….did some butterfly work before the 5 pull-ups for 3 or 4 of the rounds.
Pull-up Strength Training:
2-3 weighted strict pull-ups w/20# DB EMOMx10
Wod rx+ (strict pull-ups, not strict C2B)
6 rounds+ 3 strict pull-ups
Core Development
Pull-ups 7-10 kipping each round
WOD Rx’d (10′ WB target)
5 rounds + 10 WB
Skill:
EMOM – complex of: 1 strict C2B – 1 C2B – 1 Bar MU
All Completed
—
WOD. Rx +
5 rounds + 1 Strict CTB
WOD as RX’d = 6 rounds
Justin, you are laid back and looking good. NICE!
Great scores today CF Jenks. Way to spank this WOD.
–
Skills/Drills
5 strict Pull-ups w/ 35lbs even minutes
5 strict Chin-ups w/ 35lbs odd minutes
Discovered this is something I have to start working on again.
–
WOD RX+ = 4rds + 9 reps
I believe 1st time to do Handstand walk since 2014 CF Games. Lot of work to do here. Had to do on cement, as yard was wet/muddy. Stoked i can do again. Check out the video at.
https://youtu.be/YaiCsTp-2ks
–
1rd Core Development complete!
–
Another humbling day. Gotta love and Keep on CrossFitting
Lookin’ Good, Justin!
Skills/Drills
3-5 Butterfly pull-ups ea minute
**planned to practice butterfly C2B but shoulders were WAY to sore from this weekend
WOD as Rx’d w/ strict PU’s (not C2B)
4 Rounds + 3 Wall-ball
Skill:
EMOM – 12 pull-ups
All Completed
—
WOD. Rx (w/ 30ft Handstand Walk)
5 rounds + 23 double-unders
1rd Core Development
Nice video DB. I thought you were going to check the mailbox with your feet. Next time get your neighbor’s reactions.
Crossfit remedy
Front squat to 1rm max
95-115-135-155-165-170(f) 175# is my max
WOD 21 amrap
80 du
20 ttb (did like crunch feet to the air things. Hands still wrecked)
10 front sqt from floor (115#)
4 round + 29 du
Strength
1 muscle up each round with light spot from Erin 😉
WOD with kipping/butterfly C2B, 10′ WB & handstand walks
5 rds
Strength 3 C2B x10
Wod w/PU’s, 14# WB 9′, 60 singles, Bear crawls
5 rds + 45′ Bear Crawl
Core Development
strict pull ups and chin up skills
wod with handstand walks
3 rounds
5 EMOTM – 3 strict PU w 35# KB
5 EMOTM – 3 strict PU
WOD rx w/ strict PU
– 6 rds + 5 PU
1 Rd core development. V-Ups were awful.
WB unbroken
DUBs unbroken except 4th rd, missed 1.
Worked on Butterfly pull ups 7ish emom
WOD
Strict pull ups
20# wall ball
Double unders
Bear crawl
5 rounds
Worked butterfly technique
WOD as rx’d w/ 11′ target
5 + 1 pu
Pull up training
Did 5 for 1st round d then 7 emom. Kipping.
Wod: kipping pu, handstand walk. Tried a lot but only got a little ways lol. Kept attempting for 30′.
Finally getting more comfortable with du
4rds +30du
2 rds Core
hip extensions with red bar on back. Unsure # on that bar.
Great pic Justin!
Skill
7 min. MU Practice (non false grip)
3 min butterfly PU
WOD
5 strict CTB (first 4 rds, strict PU last 2 rds)
15 WB 11′ target
30 DU
60 Bear Crawl
5 rds 30 DU
Skill
Worked on butterfly
WOD RX’d 4 Rds + 30 DU
Core Developement 2 Rds
Great form, Justin!
MU work
WOD w/ butterfly pull-ups, 10′ WB, HS walks
4rds + 14 WB
Thanks Jay, for the help! Patrick you worked so hard in those HS walks! You’re getting it!
DB, great video! That shoulder is getting stronger!
3 kipping PLU EMOM 10 min, still working on stringing them back to together
WOD w green band for PLU
2 rds 12 WB
Pull up Training
6 jumping pull ups ea minute
WOD
w/10 jumping pull ups and 15 singles and 15 double ea rd, 10# ball to 9′
3 rds + PU’s, Wall balls and DU’s
Great video Dennis! You are the bionic man!
EMOM x 10 Minutes
Minutes 1-5=3 consecutive bar MU’s
Minutes 6-10=5 consecutive bar MU’s
Total MU’s=40
WOD
Rx+
Rounds=5 + 30 DU’s