“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
WOD Demo (Oct ’07) – video [wmv] [mov]
“Universal Participation” of the 2011 CrossFit Open with Greg Glassman – video [wmv] [mov]
Is eating real food unthinkable?– New York Times
Pistols after walking lunges…what a way to make those glutes stronger! Thanks Daniel for not buying in to my slacker this morning.
Silver 7rds + 9 reps
Congrats to our new Fundamentals crew! You guys did awesome this weekend. I am looking forward to helping you meet you fitness goals.
I boasted to Michelle this morning that I really wasn’t feeling the lunge burpee wod from yesterday. As of about 2pm I take that statement back with as much take backness as humanly possible.
8 rounds + 3 HSPUs – Rx’d
Daniel just wait until you do those pistols.
5 rounds of Silver Mary and completed an additional 7 DB and 10 pistols.
Homework = learn to work my new heart rate monitor.
Had a monster 5:15 class tonight! Josh showed some real improvement on HSPU stamina. Was also fun to see Jordan and Christina PR on the affiliate WOD.
My WOD was 20 min AMRAP
(10) 45 lb weighted squats (belt and chain)
(15) 20″ step ups
Completed 10 rounds + 4 step ups
Even though my WOD wasn’t what I’d like it to be, it felt good to do some kind of work for 20 min.
The 5:15 class was a lot of fun today. A lot of people surrounding the pullup cage, giving it all they had on some tough movements.
8 rds + 2 reps
I used parallettes (due to my wrist acting up again) and three 45 plates so the target was still at the same level as my hands.
This was a rough workout for me. Ended up getting 5 rounds with 9 reps. Did a modified silver Mary: 7 db press 20#, 20 air squats, and 10 blue and green band assisted pullups.
9 rounds plus 4 reps
I scaled the pistols by putting a 5 pound plate under my heal. Thanks to Hudson and Justin for the push today.
8 + 8 Rx’d Pistols were a definite limiting factor.
Gold version (with HSPU negatives) 9 + 20
Sorry, I mean 7 +20!! I can tell my pull-ups are getting much better as I can link 2-5 in a workout.
9 rds + 15 reps Rx’d… good workout!
7 + 20 Rx
The strict HSPU’s are finally starting to feel pretty good. I struggled with the pull-ups once the skin started ripping off my hands. That and the inability to grip the bar from Sunday’s affiliate WOD made it tough! Please don’t ask me to grab and hold onto anything in the next day or so!!!
8rds+21 reps. Scaled the pistols by hanging on to the pullup cage. Legs were too shot from the previous days OHWL WOD.