***Paleo Challengers – your journals are due today***
5 minutes in a handstand hold (scale = plank)
For every time you come out of the hold, there’s a 25 squat penalty.
You’re trying for the fewest sets possible in the fastest time.
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Nice Video, Now I Know.
I need a 5:30 if one becomes available!
You can have mine, I won’t be able to make it!
Merci Steph!!!
If there is a 415 I would love to have one. Thx
There are 2 spots available. Please register online.
Done. Can you please cancel my 630? Thx
OHS 5-5-5-5-5
45×10-90-105-115-135
WOD:
7 sets in 10:45
WOW. Nice OHS numbers.
Thanks Mark!
I know it’s never safe to assume anything, so can these hand stand holds be done against a wall?
Will be doing this one from home…
Have a great day everyone
Yes
CFWU x3
Strength: Push press
1x 50-60-65-75-80-85
WOD: 5 minutes of handstands
= 5 sets in 15:15 (1:00 each)
I wasn’t trying to do them quickly, I was just trying to DO them…first time doing handstands.
+ 10 burpees
Gilles’ unbroken 5-minute plank hold was impressive!
Great job this morning Amanda.
Ran in the Legs for Literacy yesterday for the second time. Did the half marathon in 2 hours and 8 mins, 9 mins faster than 2008. I was hoping to get under 2 hours, but happy with only taking four 30 sec breaks and they were all in the last 6 kms.
9 minutes faster! Great job Jamie!
awesome run jamie!!!
Awesome job Jamie
Congrats on your progress and getting out to support a good cause Jamie
Liam “Likes this”
Wu x3
strength push jerk x1
65 75 90 105 115(fail…again)
5 min handstand
5 sets in 10:12
Great job this morning Amanda!!
Compare to December 11, 2009
Buddy Lee Jump Ropes … who wants one?
I’m planning to place an order for a rope like Pierre’s. It’s $39.95 USD.
http://estore.websitepros.com/1220297/Categories.bok?category=Jump+Ropes+Only
Let me know if you want a rope and what model. If we make a group order we can save by sharing the cost of shipping.
So you have time think about it … I’ll place the order on Tuesday night this week. So far I have Marc, Pierre A., Corinna, and Patrick.
Can you throw in one of these for me? http://estore.websitepros.com/1220297/Detail.bok?no=23
I’ll take one too!
One for me too!
I’ll take one of those ropes too!
A rope and a replacement cord?
no just a rope… the website was messing up so that’s why my message got in twice, oops!
WU x 3
OHS 5′s
35-45-50-55-60
WOD
5 min total hand stand…scaled 5 min plank
time 5:41 2 sets with 25 squats
From my hotel room in Nfld
WOD : 5 min plank
—————
7 sets in 11+ minutes…
1:10, :37, 1.00, .39, .35, .30, .29
Was surprised by the 1:10 first set
WUx2 – got 3 and 2 strict ring dips! yay!
Strength- Fr Squat x3
85-95-115-125-135(PR)-140(PR)
only 5# under my 1RM!
WOD: 5 min handstand on wall
2:30-0-2:30
the second round my feet touched but i came right down, so i counted that as 1 set and did 25 squats but later kevin said that he’d not count it
but for the record- 3 sets in 6:49
Back Squat – 3RM
135-155-175-195-210 (PR for reps)
WOD (Rx’d):
7 sets in 10:55
So pissed I slept in this morning so I did a wod at home this eveing.
10 rounds for time of
5 burpees
10 strait leg sit ups
15 squats
7:00 Exactly.
I will make sure I am at the gym tomorrow!!!
WUX3
Back Squats: 3′s
75-85-95-105-115
WOD: 5 Min Plank
5 sets in 10:19
..and 1st set was 2 mins!
CFWU x 3
Push Press x 1
100-115-135-150-160 PR
WOD – 5 min. plank
1 set
Was going to do handstands, but I really wanted to see if I could hold a plank for the full 5 minutes. Great job Gabriel and Gerry.
Still not sure how you guys were doing that, 1 minute kills. Great job. Grats on the PR too!
OMG Congrats Marcel
That’s crazy! Congrats! I wish I stayed a little longer to see it.
Was also my idea to try doing the handstands, but wanted to go for 5 min plank. 2min was my previous PR. When I saw Gerry was not stopping, I wasn’t either.
Great job!
CFWU x 3
Strength – Deadlift x 3
230-250-270-315-345(1)-345(1)
WOD – 5 min plank
4 sets in 8:20
10 Burpees
Deadlift 3RM –> 135-155-185-205-225-245
WOD… I started to do the handstand on my fist, but I could feel the pain starting in my wrist after 30 seconds. So I switch to the plank.
6 set I think
Squat Snatch
65×3
85×3
105×3
125×3
135×3
135×3
135×2
Back Squat
135×5
185×5
205×5
230×3
265×3
I wanted to try an up-scaled version of this workout…without the wall.
3 minutes of a free-standing handstand in 9 minutes (did not do penalties)
Longest hold was 17 seconds! PR!
CFWU x 3
Front squat 5′s
135-155-175-185-200PR for reps
WOD as Rx’d – 7 sets with a 10:50 something I think.
Today is the day that I realized that I am not so great with multi-tasking. The toughest part of the WOD…the Math. Scary coming from a Math teacher. I did not plan out how I was going to do this WOD and did not set a goal for myself..which resulted in me messing up terribly.
6 sets of squats and finished at 11:08
I think I did an extra 30 seconds
Might grab the stopwatch next time.
WUx3
Strenght- Was suppose to do Press Jerks but not much time so did some work one of my goats, the Overhead Squats.
5×45-10-35-10×35. Some back stretching.
WOD
5 min Plank
1 set
Great job evening folks!
Press Jerks= Push Jerk
Nice! Now I gotta try this.
WU x 3
Strength: back squat 3′s
215-225-235-275-310
WOD: 5 min. handstand
3 sets in 6:50
Hi everyone!
24 recovering from a strained in my back.
First night back. 24 days ago I would have thought this was a light WOD and probably tried the Handstand.
First thing was a 800m 20lb med ball run.(I owe Kevin another one on Wed.)
WU x 3 I felt weak as a kitten by the time I was through round 2.
Strength = Total reset and back to square one to get me back and my back, back into the Crossfit swing. Backsquat x 5
45-65-75-85-95
Shared a bar with Mel, and she was AWESOME!!!!
WOD: 5 Minute plank
Time: 8 minutes and 3 sets
Back is really feeling like it’s been used, but it was good to be back in the gym with everyone.
Great work 6:30 crew!
24 “days”, it should read.
Also the word “back” appeared 9 times in my post…. but most of them aren’t actually refering to my back… huh!
Posting is fun!
Great to see you back Liam!
It will get better, mine is back to 100%. Just know your limits and do them planks daily, they sure help me.
Strength – Back Squat
wu with 95 and 105
5×115, 5×135, amrap 155 (got 11 reps)
5min Handstand
3 sets in 6:41 (1st set 2:30, second 1:30 and third 1:00)