Handstand kipping

Front squat 1-10-1-20-1-30

3 x 100m row sprints

Post front squat loads and row time to comments.


The CrossFit Games start Friday in California! If you haven’t ever watched a CrossFit competition live, this is THE EVENT. There is a LIVE WEBCAST that will start on Friday morning…be sure to tune in! You will be inspired and awed by the intensity, speed and skill of the athletes at the very top level. No athlete has ever repeated as a Games champion….watch to see if this year is the first!

If you miss any of the action, there will be archived footage to watch later.


Why I Train, CrossFit Oahu

Lift Like a Girl, Nia Shanks


Post thoughts to comments.

Post thoughts to comments.

Tuesday WOD, July 26, 2011

13 thoughts on “Tuesday WOD, July 26, 2011

  • July 25, 2011 at 6:24 pm

    I’ve just learned the kipping hspu, so I am not sure how much my advice will help. If you are just learning, I would suggest using enough ab mats under your head that you can do a controlled lowering, then start removing mats and work on exploding from the bottom of the kipp. It is like an upside down jerk. For the squats, just remember to catch the bounce and warm up those quads!

  • July 25, 2011 at 6:27 pm

    I forgot to mention! We have a new widget on the sidebar—->
    “Meal of the Day”, the Foodee project! A new recipe will appear here everyday, so be sure to check them out!

  • July 25, 2011 at 6:44 pm

    Just found this recipe: — it’s like pizza but with a meat crust. Why didn’t I think of that?

    BTW, I’m fired up about front squats tomorrow, and I’m a big fan of this particular rep scheme! The singles are heavy singles and the 10-20-30 reps are at a weight that you can do all of the reps unbroken. Looking forward to it!

  • July 25, 2011 at 9:52 pm

    Went Crossfit Aspen on Monday
    pre wod – 5 min KB wings – 1 pood
    wod 500 m row 25 slam balls 30# – 4 rds – 17:20
    post wod – tabata sit ups

    cool box – they did not offer leanfit

  • July 26, 2011 at 7:25 am

    Solid workout today. Good follow-up to yesterday.
    Coming out of the set of 30… good luck trying to remain standing.

  • July 26, 2011 at 7:50 am

    my brain is still short some oxygen but i think it was like this:

    205/155/195/135/195/110 had to set bar down once during the 20 and twice during the 30. this was a downgrade from the last time we did this.

    17.1/17.1/19.1 last row was done with far more efficiency

  • July 26, 2011 at 8:55 am

    SC: 155/115/155/95/155/65

    WC: 18.9/19.1/19.2

  • July 26, 2011 at 10:38 am

    Lifting with Tim helped push me on the lifts and row today.
    15.8 row
    It was good to see the improvements on the handstand pushups at the 9am class.

  • July 26, 2011 at 11:47 am

    145/115/155/95/155/55. Didn’t do the rowing….fun day today a the box!

  • July 26, 2011 at 11:57 am

    Great 9am class today. Need some wk on kipping w hsup. Kristen gave me some good advise, need to practice.
    row 23.7, 21.7, 22.4

  • July 26, 2011 at 4:55 pm

    225 (pr)-155-205-135-215-115
    16.8 – 17 – 17.2

  • July 26, 2011 at 7:43 pm

    This was tough, to put it mildly.


    Let’s go over those numbers
    10 @ 135 = unbroken
    20 @ 115 broke on rep 8, then 13 in a row after
    30@ 95 broke on rep 10, dropped to 85, did 10 and dropped again, then 10 more @ 85. It was a killer!!!

    I was happy I hit my 175 on all 3 one reps though, failed the 3rd one on the first try so did it again!

    Rows were 21, 20.5, 20.4

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