Wednesday 12.15.10

Some of the athletes at the 2010 CrossFit Games doing some "Toes to Bar" reps.
HSPU Day #30

Shoulder Press 1 rep @ 90%+, then 3x3 @ 80%+. 

AMRAP in 15:00 of:
- 5 Power Cleans (155/105)
- 10 Toes to Bar

For the shoulder presses, we did this same rep scheme on 11.17.10.  Increase your weight on your 90% rep from last week, and then try and add 5-10 lbs to the 3x3 weight from last time.

For the metcon, if you can't get toes to bar, do knees to elbows.  If you can't get knees to elbows, bring your knees as high as you can.  Don't, however, go to an easier option just to keep going.  If you can do toes to bar, at the point where you miss a rep, rest for a few seconds and then get back on the bar with toes to bar.  If you start with toes to bar, then go knees to elbows when you get tired, then eventually end up doing knee raises, you will not be able to judge your progress the next time this comes around.  Challenge yourself, don't cheat yourself.

Post weights and rounds completed to the comments section!  bc


  1. SWOD: Shoulder Press-3X3@50lbs

    Metcon: 6 rouns in 15:00 of:
    5 Power Cleans-60lbs
    10 Toes to Bar

  2. SWOD: 75 x 1; 60 3x3

    WOD: I honestly lost count...I think I did 5 rounds
    5 Power cleans-75 lbs
    10 toes to bar

    Thanks Craig for the lesson on toes to bar...I couldn't do it before because I wasn't leaning back. Now that I know how to do it, I will practice for sure!

    HSPU: Day 30-This may be my last day of the challenge. I think I am going to convert to 10 per day for the remaining time of the challenge to prevent injury. I definitely am getting stronger....

  3. SWOD: 62X1, 55 3X3
    WOD: 6 Rounds + 5 T2B
    HSPU Day 30 - down to 2 abmats!!

  4. 6a Open Gym
    Missed a few days so made up Mondays SWOD/WOD

    Backsquat 1x215 3x3@175

    12:20 @ 105# Thrusters
    Single unders 4x DU

  5. SWOD:62x1, 55 3x3
    WOD: 8 rounds plus 2 t2b

    I really feel that i could have sacrificed a couple rounds to add a little bit more wight. Oh well next time :)

  6. Oooopsy.... Power cleans @ 85lbs

  7. Shoulder press: 72x1, 60x3x3
    Metcon: 7 rds + 5 T2B @ 90#

    HSPU's 30

  8. Shoulder press 72lbs 62lbs 3x3
    7 rounds with 75 lbs cleans!!!!

  9. SWOD: 155x1, 125 3X3
    WOD: 10 Rounds +5 cleans as rxed
    HSPU Day 30

  10. Oops..power cleans were @ 95#

  11. SWOD; 175 x 1 (shoulder feels injured so stopped)

    Metcon: 11 rounds + 1 Power Clean

  12. WOD: didnt finish, but did 2 reps at 135 during warm up.

    SWOD: 7+5 rounds as RX

  13. SWOD: 215x1 , 175x3x3

    METCON: 8 rounds + 8T2B @ 155 RX'D

  14. Starting Strength WOD:
    - Box Squats to 14" Box
    45x5, 95x5, 135x 3x5
    - Shoulder Press
    45x5, 95x5, 135x 3x5
    - Deadlift
    65x5, 95x5, 135x5, 185x5, 225x 3x5

  15. SWOD: 65# x1 (failed at 70#); 60# 3x3
    Metcon: 6 rds + 5 power cleans @ 85#s -- first ever toe to bar...really, only got one foot/toe up there...maybe toes to bar next time :)

  16. SWOD 195 X1 155 X3X3

  17. SWOD 77x1 (PR! 80lbs hates me!!), 65x3x3
    Metcon 5 rounds + 4 pwr cleans @95

  18. swod: 117x1 90% 3x3@105
    metcon: 9 round's @ 120# PC's

  19. Swod: 145x1, 135x3x3

    Metcon: 7rnds, 3 xtra cleans as rxd

  20. SWOD: 80 x 1, had gotten 90 last time but not feeling it today. 3x3 @ 75

    Metcon: 6 + 1ttb. As rxd