Justine AKA Xena at Newy Sectionals Skills
HSPU/Handstand Holds
Muscle Up Transition/False Grip Pulls
(Catch Up On a missed Strength session)
WOD
Run 400m
Rest 4min from last person
5rounds for time
15 KB Swings 24/16
12 Ring Dips
9 Jump over 20inch box
Post time to comments
SKILLS:
ReplyDeleteMuscle Ups and False Grip Pulls
400m Run - 1.28.
WOD: 15.27 (red band dips)
400M - 1.29min
ReplyDeleteWOD: 16.48 - 18" Box and 20kg KB
400m run- 57 secs
ReplyDeleteWOD: 5mins 58secs
all i want to do is build sand castles on the beach in my spare time when its raining.
Who the Hell is Mr. T ????????????????
ReplyDeleteLOL, heaps.....who's Anonymous?
ReplyDeleteSkill- Caught up on a missing strength session- Did 3RM Squat Clean and got 57.5kg- NEW PB!
ReplyDeleteWOD- 11.46- Jumping over 2x20kg bumpers, ring dips with a blue bands
Was really stoked, I've never done ring dips before, but I'm happy I got through them
WOD 18" box 20kg swing 12:43
ReplyDeleteGot confidence after WOD to jump over 20" box.
400m 1:32
Worked on back squats 75kg 1 RM PB.
Adios ( Who is anonymous and Mr. T ???) LOL
Dan Said
ReplyDelete400m 1:30
WOD: 15:00 Rxd
Ahh Mr T is finally out of retirement. Mr T is a client of mine who has been on the road to recovery from several injuries. I nicknamed him Mr T because he become a recluse & trained alone just like Clubber Lang in Rocky III. Eventially Mr T will have to come back to CFP just so we know these awesome times fit with the standards we have come to expect out of the box. Mr T, your energy will be welcomed once you re-join the 6am group once again.
ReplyDeleteWorked on muscle up transitions, handstand holds etc
ReplyDelete400m 1:45
WOD: Can't remember my time but was scaled 12kg KB, ring dips w' red band and had a go with the 18"
Much happier with this workout today even threw in some rows: 1+234m
I do believe I started my crossfit journey back in August of last year with Mr T. Back then the 6am group was generally consisted of 2, and yes it will be great to have him back in the 6am group once again.
ReplyDeleteDaniel, can the 9.30 group borrow Mr T on occasion?, because 6am.....I did it once, argh, it was almost as painful as giving birth.
ReplyDeleteHSPU - can do 2 or 3 using 2 ab mats
ReplyDeleteWOD
400m run: 1:36
18:40 (used short box)
400m run
ReplyDelete1:09 - a bit slow on account of the wet track
WOD
11:37 - not a great effort, didn't seem to have a lot of energy. The ring dips, which are usually one of my better exercises, slowed me down