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heres one pyramid that only sick depraved freaks would be interested in and heres another..
Workout
‘Pyramid Helen’
complete for time
1200m run
63 KB Swings (24/16)
36 pullups
800m run
42 KB Swings (24/16)
24 pullups
400m run
21 KB Swings (24/16)
12 pullups
then within 90secs 1RM to overhead
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haha worst tutorial ever. So do a handstand against the wall, then yeah just do the same thing on rings. Easy!
So today its the triple threat of the workout world, 3 tough WODs back to back with no rest in between. We do have climbing ropes but will only offer it as an option to those that have proven ability to scale and descend ropes safely repeatedly,
Workout 1
3 rounds of
30 pushups with hand release
floor to standing rope climb
21 overhead squats (40/30)
7min time cap
Workout 2
3 rounds of
30 toes to bar
21 ground to overhead (40/30)
7min time cap
Workout 3
3 rounds of
5 burpee box jumps (e/s of box)
20 SDHP (40/30) (or 4/3 rope ascents)
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Buddy Lee – the man
Another hectic workout from the games, there will be a few subs on offer as per previous workouts.
Workout
7 rounds for time
3 cleans (90/60)
4HSPU (on rings)
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Blair Morrison – winning of the European Regional – doing it Euro stylez
Along with Games Week this week, we’ll also be launching into the 30 Days of Handstand Challenge. Its nothing as crazy as the 100 days of Burpee or Pullups challenge, its pretty straight forward – the challenge is for the next 30 days, every day (no missing days and catching up) spend 10mins working on your handstand. That means 10 uninterrupted, focused minutes of tryng to develop your handstand – every day. So figure out where your handstand is at now, chuck your name up on the board, figure out where you want to be in 30days and get into it!
Workout
Pseudo Sandbag Stadium Carry
Complete for time
Move 300/240kg of assorted objects thru the 20m course
10 burpees
Move 300/240kg back thru the course
rest
Max Pushups
Max Pullups
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note : if you want the pushup/pullup record for the board – get someone else to count and verify reps
We’re skipping over pyramid Helen, that will appear later in the week and moving on to the deadlift, pistol, double under wod. Now it was a 7min AMRAP at the games, Ive decided to change it a bit so you can all feel like winners… instead of 7mins we’ll be doing as many rounds as the winner – Rich Froning Jnr did and seeing how long it takes to get the equivalent amount of work done. The sly dog knocked out 6 rounds so :-
Workout
6 rounds for time
7 Deadlift (140/90)
20m sprint
14 pistols
20m sprint
21 double unders
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CrossFit Games 2010 - Home Depot Centre
The CrossFit Games are done and dusted for 2010, it was a pretty amazing competition with some incredible athletic performances over the weekend. Once the footage from the Games is made more readily available we’ll be having a screening down at the gym. Before that tho its your chance to get a feel for what the competitors went thru over the weekend spread out over this week. Ive changed the order of the workouts slightly and made a couple of logistical adjustments but they are pretty close to the originals. So lets get amongst it and see how you would have gone up against the CrossFit elite – Results
Workout
9-7-5
Muscle Ups
Squat Snatch (60/40)
(dont get paranoid there will be suitable subs available)
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Workout
1 clean and jerk (70/50)
1 round ‘Cindy’
5 pullups
10 pushups
15 squats
2 c&j
1 round cindy
etc
etc
10 clean and jerk
and finish with a round of cindy.
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Workout
7 rounds for time
7 deadlift (120/90)
7 pushup/dip passthru
7 pistols (e/l)
7 KTE
Workout
Push-Jerk (behind the neck)
3,3,3,3
rest
12min AMRAP
200m row
20 double unders
10 KB Push-press (5 e/s) (16/12)
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Jim Wendler and the worst power clean ever.
Workout
Power Clean
3,3,3,3
rest
“Nasty Boys”
3 rounds for time
50 squats
12 power clean / burpees (60/40) (do a power clean, then a burpee, thats one rep)
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