CrossFit East Bay Open Gym @ GWPC 091204

Please bring your own watch if you intend to do a timed WOD: I can make up a WOD for you, but I can't guarantee that I can time it for you.

7am Crew

Jackie:
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Jeremiah: 9:58 RX
Doron: 9:15 RX

the thrusters were the limiting factor. Even at that low of a weight, they took longer than the other two combined.

A fun little workout

I'll be working on handstand progressions and shoulder flexibility tonight. But I'll be around if anyone wants to work on his or her kipping pullups, dips and butterfly pull-ups (in honor of today's photo!)...throw in muscle ups too

Doron, I'm planning on doing some MU practice and 3x5 of presses.

Morning:

Front Squat - 5x5 (220#):

220#-220#-220#-220#-220# (This is about the range I should be working in)

Press 5x5 (intended) - 7x3 (instead) - 120#

120#-120#-120#-120#-120#-120#F x 2-120#-120# (Last rep iffy)

Think i'm going to stick with this weight until I can get a solid 5x5. Prolly going to go with 5x4 next time.

Night:

Free handstand attempts
HSPU (strict attempts)
Kipping pull-ups
Butterfly attempts

Practiced kipping, band-assisted pullups, and the clean

evening WOD

Coached:
pull-ups, kipping pull-ups, c2b pull-ups, butterfly kips, dips, muscle-up (transitions)

practiced skill work:
Bulgarian Dips
Cast Wall offs
wall/floor extensions
Scapula Mobilization Routine
shoulder stretches
Gita's PVC oly-sequence

Butterfly Kip
OHS didn't last long without taped wrists.