5 by 5
Of all the hard things we do here, counting could be one of the most unexpected (and possibly annoying). Today we’re going to make it easy. 5. That’s how many. Of everything. Each time. Easy enough, right? =)
On that note, there are only 25 total reps of each exercise in the WOD today. This will allow us to take on some more challenging weights/scales (as they’ll be broken up into 5’s anyhow). Been waiting to try a red band instead of a blue in a WOD? Today might be your day. Be mindful of those wrists and forearms. They will be used significantly all the way through and we’ll want them working for us just as well at the end of the workout as in the beginning.
STR:
Front Squat
5-5-5-5-5
WOD:
5 rounds
5 handstand push-ups
5 pull-ups
5 thrusters (135/95)
5 toes to bar
i think i came upon diane fu’s videos last year when i was cliff-notes-ing how to strategize (and survive) the open WODs. i have an irrational love for her.
http://instagram.com/dianefu
looks like she is also instagram’ing WOD tips. here’s 14.3 – i assume she will also post something tonight for 14.4: http://instagram.com/p/lhgcoHIfoq/
here’s a nice slow-mo one for you, JT: http://instagram.com/p/lppHR4IfsC/
Diane Fu is awesome! Next time she is in the area you should check out her oly seminar. Shes also hella nice and pretty badass.
FS: Did some sets at 115# and 135#. Didn’t want to push it today – Open wod 14.4 is tomorrow for me!
WOD: 5:59 with 3 HSPUs (5 in first round) and 65# thrusters. Killed myself to get under 6 even though I said I’d take it easy. It’s hard to lay off. 🙂
Get ready for a chipper on Saturday, 14.4 participants!
http://instagram.com/p/lvzSDdhoSI/
FS:
warm up- 45×5, 95×5, 135×5, 185×5
working- 205, 215, 225, 235, 245 PR
WOD: 12:43 (one abmat for HSPU, otherwise RX)
looking forward to tonight’s open WOD announcement. it’s quite possible castro is just messing with everyone, and it’s the absolute opposite of a chipper.
FS – thanks for the warmup tips, JT, especially when my noggin is still slightly in dreamland
warmup (5-min!): 75# x 5, #105 x 4, #125 x 3, #135 x 2
5-rep working sets (had time to squeeze in 1 more): 145, 150, 155, 160, 165, 170# PR
WOD: 14:10 @ scaled HSPU, 85# bar thrusters, and UNASSISTED PULLUPS throughout – great wod to try them for the first time!!!
Damnnnnnn girrrlllllll! CONGRATS!
Congrats on the pull ups!!! so fantastic!
You were so Awesome in your completion of this WOD I didn’t even realize this was your first with unassisted pullups! You looked so SMOOTH and STRONG!
FS: 80#… with better depth than I’ve gotten at that weight before. Dayum but good depth and form are Hard. Usually good form makes the technical lifts easier, but not on this one.
WOD: 10:11 with wall/plank should taps, green? and red band pullups, 45# thrusters, and knee ups. Great work for the rest of the class, too!
Congrats on the PRs, folks! Nice WORK!
Oh, and I know I’m not the only one who feels a little badly for being so cranky at JT when he’s such a chipper and supportive AM coach. Thanks for helping us with stuff like depth and form and mental attitude, JT!
Front Squat
35×5 85×5 105×5 125×5 135×5 145×5 155×5
Felt pretty good! Think thats a 5 rep max PR.
WOD: 11:20 with 75# thrusters. First time attempting HSPU in a workout – fun! Gotta get those reps out quicker though, got a little dizzy!
Awesome WOD! A++++++ Would do again!!
YEAH BUDDY
FS: 115#, this felt heavy considering a couple of months ago I did 135# for 5 reps
WOD: 11:17, hspu from the bench, blue band, 45#, and toes to rings