5/03/2012

''A Human Pez Dispenser & The Steepes'' (05.03.2012)

Warm-up Drills (05.03.2012)
Row 2:00
2 Rounds for Quality:
7 x Burpees
15 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch





''A Human Pez Dispenser'' (05.03.2012)
Against a 2:00 Running Clock complete the following:
Max Reps x Handstand Push-ups
Rest 1:00, Then...
Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk.

Notes: Choose a predetermined load of 45,65,85,95,115,135,155, or 185lbs. Once the weight is chosen the fate is sealed.
For scaling; if you can easily execute 10 reps of Handstand Push-ups you should be looking to step up to the next level today. The 2 minute drill for Handstand Push-ups will become arbitrary if an athlete uses an inordinate amount of abmats, rubber bands, handstand hold mods, etc and ends up ripping out 100 reps in the 2 minute window. Ask for help in moving you to the next Handstand proficiency development stage if you feel unsure of how to approach this today.
Our coaches/trainers today will also be discussing the noise/conduct issues we need to be aware of with each class, please help us keep our footprint minimal during the short time we will be remaining at our current box. Once the new CFNH rebirth is complete we won't have to worry about these inconveniences to our training anymore, yesssssssss. We appreciate everyone's continued help and support during this crazy move. Thanks, freaks! Now go slay something.

''The Steepes'' (05.03.2012)
Complete for time
Run 400m
20-35-50 reps each of
KB Swings (32/24kg)
GHD Sit-ups
Run 400m

Mobility WOD

CrossFit Endurance WOD (05.03.2012)
''Sprint/Recover''
Swim, Bike, Run, or Row (C2)
3 rounds of
:20sec/:60sec,
:20sec/:50sec,
:20sec/:40sec,
:20sec/:30sec,
:20sec/:20sec,
:20sec/:10sec,
Start next round after 10 sec rest…

Post distances to comments.

11 comments:

Anonymous said...

''A Human Pez Dispenser"
12 hsph/ 31X 115lbs= 3,565lbs

"The steepes"
18:48

a month a go, I couldn't do a handstand push up properly... I did 12 in 2 minutes this morning I feel so cool... hahah

Filipe

Morgan said...

MARCUS! You look like such a bad ass.


A Human Pez Dispenser

6 hsph (2 abmats); 31 x 85lbs

The Steepes

17:52 - started GHDs but switched to ab mats because my back was hurting. 20kg

Anonymous said...

Thank you Morgan! I will help you with those GHDs tomorrow

thammond18 said...

HSPU...19
Press...135x30

Steepes...19:14 24kg
tommy
my wife smoked me...

Anonymous said...

SAMY WE MISS YOU BADLY!!

Anonymous said...

Human Pez Dispenser
13 HDPU with bands
Press 32x65# - 2080#

The Steepes, 16 kg
19:19

Jojo

Grinster said...

"A Human Pez Dispenser"

18 HSPU (Probably 1-2 abmats)

42 x 50lb DB = 4,200lb total (Heaviest weight available)

"The Steepes"

16:36 (50lb DB for KB/Abmat because no GHD machine at work)

P.S. Samy you seem to be missed haha.

Michelle said...

Human Pez Dispencer
12 HSPU (box)/ 65# x 42= 2730 lbs

The Steepes
16:03 (20# kb)

lewis.robertdavid@gmail.com said...

"A Human Pez Dispenser"
AMRAP 2:00 x HSPU
REST 1:00
AMRAP 5:00 x Shoulder-2-Overhead

11 [Deficit Neutral Grip]
22x185 = 4,070


"The Steepes"
Complete for Time
Run 400m
20-35-50 reps
KB Swings @ 32kg
GHD Situps
Run 400m

18:04

"Fuck Bert Week" continues with HSPUs, but straight up murdering the Oly work.

Jay said...

HSPU - 14
31 x 135

The steepes
22:09
32 kg

Jay

Gene said...

A Human Pez Dispenser
28 scaled HSPU using tall box w 45lb bumper.
23 x 95lbs = 2,185lbs

The Steepes
20kg kb
abmat

20:22