Wednesday 110622

Ricky Frausto Filed Under:
Barbell Bulgarian Split Squats x 6 each leg x 4 sets

followed by,

50-40-30-20-10 reps for time of:
Double Unders
Sit ups

For split squats, use a 20 inch box and make sure crease of hip passes below the top of the knee for each rep to count. Do a few weighted warm-up sets at 3 reps each leg prior to first work set.

Post weights used and new Annie time to comments/Logwod.

Compare to 101117.

Look who's coming back...... Nick Patrick. Fitters beware.

"Handstand Push-up Drills With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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19 Responses to "Wednesday 110622"

  1. Anonymous Says:
  2. oh i haven't got my rope yet! don't suppose there is an extra one of those again faster ropes around the gym somewhere!?! .... :(
  3. Addi Says:
  4. About damn time, Nick.
  5. Anonymous Says:
  6. 5:32 rx according to JOE....

    Goal was under 5:30, but I messed up on DU's twice. I am going to get one of those rogue ropes and hopefully get under 5:30 next time. This is my favorite wod in the history of crossfit.

    Oh yeah, Jon, please don't dump on my parade by beating that by a minute or something!
  7. Donohoe Says:
  8. finished with 94 on squats and did the wod in 645 Mark and Eric way to kill it.
    Donohoe out....
  9. Nick Says:
  10. @ Addi- No doubt! Long overdue...
  11. paul Says:
  12. Hells yeah, Nick!
  13. Eric C Says:
  14. Nick, you getting tired of getting in fights at Globo Gym about squat depth? It'll be good to have you back!

    Bulgarian squats were interesting. 4 years ago I couldn't even do my body weight from a bad knee 1 year post surgery. Got up to 88 lbs today. No pain. Amazing! I credit that to 2 years of crossfitting. (and having perfect form on EVERYTHING) :)

    6:31 Annie
  15. Nick Says:
  16. @Eric- I killed a guy at Blue Moon fitness over a treadmill. Apparently they frown upon that at their gym. #crossfit #hardtokill

    Ha Ha! See ya soon
  17. BigD Says:
  18. stayed at 64# on squats today as balance seems to be a concept by body forgot. Still got a good leg workout from those.
    6:58 on Annie. My first sub-7! Yay!
  19. john Says:
  20. I'm glad I'm TDY this week and missed my least favorite crossfit exercise......the double under.

    Anyways - Crossfit Invictus in San Diego is still inflicting great pain on my body.

    Three sets of:
    Strict DB Overhead Press x 6-8 reps @ 21X1
    Rest 90 seconds
    Side Plank x 45-60 seconds each side
    Rest 90 seconds;

    and then,

    Two sets for times of:
    Row 250 Meters
    25 Push-Ups with Hand Release
    15 Power Snatches (95/65 lbs.)
    15 Wall Ball Shots
    Rest 2 minutes

    I finished the latter part at 16:20ish. Power snatches winded me pretty good.

  21. paul Says:
  22. 10-8-6-4-2
    ring dips
    front squats (135)

    about 5 min.

    had big plans involving muscle-ups, but as it is I had to do this in the rain. managed strict ring dips for most of the first 2 rds. it never ceases to amaze me how winded I am after 10 FS at 135.
  23. jakeH Says:
  24. worked up to 98# on bulgarian split squats. Movement was much harder than anticipated. Guess I will be doing these more often.

    6:00 Rx'd for Annie. I believe this is a pr, but need to check log wod. Messed up twice on DUs, but tried to recover lost time with faster DUs.

    Good to see Nick Patrick back in action.
  25. JonD Says:
  26. Well pat you must move well on those sit ups because you got me today my friend!

    Worked up to #103 on split squats
    5:58 Rx'd Annie

    Hip flexors are going to be a bit sore!

    Looking forward to the rest day (mobility day)

    Good luck guys fun one to come do today!
  27. Nick Says:
  28. Worked with Jake H today. Went up to 98#.

    9:08 on Annie. I guess i need to buy a rope...

    Great to be back
  29. Allison H :) Says:
  30. 48# squat things

    9:07 annie rx - lot of Dus in a row makes me :)
  31. Jennifer Says:
  32. Worked up to 77#

    6:08 rxd for Annie. Wanted to beat JonDay but no such luck. Someday I will beat him at SOMETHING...

  33. BC Says:
  34. Leave it to the Communists to come up with the most masochistic stuff - Bulgarian split squats, kettle bells, Zercher What's crazy is once I got the hang of these I actually kind of liked them, must be my eastern European heritage. Used 64# for all 4 sets, feel like I could've gone a little heavier but played it safe since I've never done these before. 7:53 Annie with the new sit up standard, almost :40 faster than the last time I did it (but over 1:30 slower than my pr). Nice work 6:30 and welcome Eric (not you E, you're still dead to me for leaving us stranded at the casino).
  35. BC Says:
  36. :40 slower than my pr, not 1:30, no clue where that came from (but still :40 faster than last time)
  37. Jess Says:
  38. I used 10# DB for all 4 sets. I scaled Annie to option B which was 35-28-21-14-7 and finsihed in 6:42.

    Great job 6:30pm class


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