WOD
For Time:
15, 12, 9
Back Squat
Handstand Push-Up
Back Squat load should be a 15 rep max load. If you don't know this number, try 65% of your one rep max as a starting point. You may be stronger, you may not, but it gives you a starting point.
(Post load and time to comments)
Robb Wolf's website (lots of nutritional information)
9 comments:
Jason.......You can do it!
Accidentally did 21-15-9. Used 145 lb squat. 10:10.
I feel spectacular!!
Glad to hear it Steve!
Jack, a great time for 21-15-9!
Jason, I have not seen the video yet. The description sounds similar to our Rope Fran, but with less height and more ascents. I say if its good enough for Boz and Todd, its good for CF Diesel.
Rx'd
Jason - 11:32 / 205# (1st Rx'd HSPU WOD!)
Cameron S. - 8:54 / 105# (FS)
Scaled
Maggie - 4:19 / 120# / Band HSPU (G+B)
Steve - 5:39 / 165# /Wall Tuck
Cameron G. - 6:02 / 165# /Wall Tuck
Doug - 5:07 / 135# / Pike
Wanda - 5:05 / 75# / Pike
Audra - 5:10 / 65# / Pike
Tamieko - 5:38 / 70# / Pike
Matt - 6:04 / 135# / Pike
Meghan - 5:07 / 75# / Knee
Alex - 5:01 / 95# / Knee
Mel - 6:03 / 55# / Knee
Dayum Mueller. should you mention that you did the HSPU in a swimming pool?
What's the theory behind stopping this workout at 9? Why not keep going down in reps? For instance, you could do...15, 12, 9, 6, 3. I've noticed a number of other CrossFit gyms are adding sets to their WOD's. I guess form could breakdown with more reps, but this would only add 9 more to the total. Don't get me wrong, my legs feel very nice right now, but I had the distinct feeling after I finished today's WOD that I could have done a little more. Maybe I should have done more weight and taken a little more time when doing them.
I actually do all of my training in a 50x gravity chamber, while under total sensory deprivation so that I can develop my chi projection techniques while improving my physical conditioning.
Cameron G. - There are WODs with that number scheme. Generally, there loads are lighter.
Heavy Fran -
15-12-9
135# Thrs. & 45# Weighted Pull-Ups
Fran -
21-15-9
95# Thrs. & Pull-Ups
21-18-15-12-9-6-3
WODs Have come up every so often (like Brendan's 75# SDHP/ Push Jerk WOD). 75# = "Moderate Load" in CrossFit terms.
Interesting...Brendan's 75# SDHP/ Push Jerk WOD looks brutal!
Thanks!
Post a Comment