30 Day Pull-up Challenge
Eat Real Food, Not Too Much, Mostly Plants
Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe
EMOM - Metcon
Thoracic Flow
Cobra+Down Dog, Bear+Crab rotations, Squat rotations, Shoulder Swimmers, Alternating Swimmers
Tabata (12 rounds)
1. High Knees + Butt Kicks
2. PU slow, hold top and bottom
3. Bootstrapprs
4. Plank + Toe Reach
1 min face down scorpion
1 min puppy dog + triceps variation
1 min leg hugs
HSPU EMOM
I managed, 2, 2, 1, 0, 0 reps to 2 abmats. The zero rounds were just the negatives.
Five Rounds of:
10 Single Arm DB Push Press (Ea.)
15 Burpees Over Dumbbell
10 Hanging Knee Raises
I scaled this to 30 rope skips with beaded rope, barbell push press (65#), 10 Burpees over the Bar, 10 Hanging Knee Raise. Finished in 17:14.
Stone EMOM
5 rounds Stone to Shoulder
I could not shoulder the 95# stone. I did 2 reps every minute, first 2 rounds were deadlift, last 3 rounds were to chest.
Posted by Steve Gupta at 1:12 PM
Tell Me About Your Workout
95# Thruster
115# OHS
**C2B**
**HSPU - 9/2/2020
Snatch - 95# (6/26/2019)
Power Snatch - 115# (52 kg 10/27/2016)
Clean & Jerk - 155# (6/21/2019)
Clean & Jerk - 145# (65 kg 11/20/2016)
Bench Press - 205# (10/27/2015)
Bench Press - 195# (2/4/2019)
Back Squat - 120kg (264#) (2/24/2020)
Back Squat - 110kg (242#) (2/3/2020)
Back Squat - 105kg (231#) (11/18/2019)
Back Squat - 225# (1/4/2017)
Back Squat - 220# (6/25/2019)
Deadlift - 300# (2/3/2020)
Deadlfit - 325# (11/13/2016)
Glen (75#, 1/2 Rope Climb, Burpee): 46:18 (11/7/2015)
Kimmy (scaled CTB, push ups, 115#, 55#): 25:00 DNF (8/10/2015)
Larry (75#/50#): 40:14 (11/11/2020)
Loredo: 38:42 (9/2/2019)
Michael (Scaled to 35): 26:21 (11/12/2015)
Murph (no body armor): 59:20 (5/30/2016)
Three Wise Men (Scaled): 2; 1+10; 1+12 (8/12/2019)
Three Wise Men (Scaled): 2; 1+8; 1+8 (11/11/2015)
Tommy V (Scaled 65#, 1/2 RC): 15:24 (5/20/2016)
Wade (scaled): 35:00 (11/11/2018)
White (Scaled toes to bar, 25#): 46:22 (6/25/2015)
ANNIE (2xSU): 11:44 (1/8/2016)
ANNIE: 11:34 (9/25/2020)
BARBARA (s): 25:48 (11/21/2020)
CHELSEA (75-150-225): (4/1/2017)
CHRISTINE (scaled): 15:02 (4/15/2019)
CHRISTINE (scaled): 16:27 (12/28/2018)
CHRISTINE: 17:42 (11/20/2020)
CHRISTINE: 19:20 (10/9/2020)
CINDY: 8 + 0 (5/18/2015)
CINDY: 10+18 (9/17/2020)
ELIZABETH (65#, jumping): 9:53 (7/6/2015)
ELIZABETH (95#, regular dips): 12:59 (12/8/2016)
FRAN (65#, jumping): 8:27 (7/10/2015)
GRACE (85#): 5:00 (1/28/2019)
HELEN (26#): 13:12 (6/24/2019)
HELEN (35#,JPU): 14:37 (1/14/2019)
HELEN (35#): 14:03 (6/1/2015)
HELEN (35#): 14:16 (10/6/2020)
ISABEL (65#): 4:12 (7/9/2015)
ISABEL (65#): 3:26 (2/17/2019)
JACKIE (35#, jumping): 10:24 (1/10/2020)
JACKIE (scaled): 12:34 (1/7/2019)
KAREN (12#): 9:13 (8/1/2019)
KAREN: 14:16 (3/31/2017)
KELLY (20", 14#): 33:52 (7/8/2015)
LYNNE (165#): 16 / 29 (9/15/2015)
MARY (handstand holds, attempts, pistol to 20" box): 5 + 2 (11/15/2015)
MARY (headstand holds, pistol to 20" box): 5 + 29 (8/21/2015)
NANCY (45#): 21:51 (5/27/2015)
NICOLE (strict): 25 (11/22/2020)
Front Squat: 92kg (203#) 1x1 (4/9/2019)
Front Squat: 185# 1x1 (9/2/2015)
OH Squat: 37kg (82#) 1x3 4/8/2019
OH Squat: 75# 1x2 1/9/2017
Power Clean: 155# 1x3 (2/27/2019)
Push Press: 157# 1x1 (3/26/2019)
Shoulder Press: 125# 1x1 (1/14/2019)
Squat Clean: 150# 3/14/2019
Squat Snatch: 90# (5/14/2019)
Other PR's
HSPU: 1 (9/2/2020)
HSPU (to 0.5 abmat): 1 (8/26/2020)
HSPU (to 2 abmat): 1 (12/11/2019)
HSPU (to 6" block): 2 (9/29/2016)
Box Jump: 30" (8/20/2016)
Double Unders Unbroken: 47 (12/3/2019)
1 Mile Run: 8:28 (7/16/2020)
5K Run: 27:32 (6/10/2015)
5K Run: 39:15 (4/3/2019)
500m Row: 1:56 (9/9/2015)
2000m Row: 9:13 (9/10/2015)
5K Row: 23:29.7 (10/15/2020)
Baseline: 6:34 (8/3/2015)
0 Athlete Profile
16.1 - Lunge-Burpee-PU
16.2 - T2B-DU-Squat Clean
16.3 - Power Snatch C2B
16.4 - DL-WBS-Row-HSPU
16.5 - Thrusters-Burpees
17.1 - DB Snatch-BBJO
17.2 - Lunges-HKR-PU-Power Clean
17.3 - PU-Squat Snatch
17.4=16.4 - Deadlift-WBS-Row-HSPU
17.5 - Thrusters-Rope Skips
18.1 - HKR-DB HC&J-Row
18.2 - DB Squat-Bar Facing Burpee
18.3 - Rope Skip-OHS-DB Snatch-PU
18.4 - Deadlift-HRPU
18.5 - Thrusters-PU
19.1 - WBS-Row
19.2=16.2 - T2B-DU-Squat Clean
19.3 - Lunge-Box Step Up-HSPU
19.4 - Snatch-Burpee-Pull Up
19.5 - Thruster-Pull-Up
20.1 - G2OH - Bar Facing Burpees
20.2 - DB Thruster - T2B - DU
20.3=18.4 - Deadlift - HPSU - HS Walk
20.4 - BSU-C&J-Pistol-C&J
20.5 - MU-WBS-ROW
EMOM - HSPU Technique
Programming for May
Bench Press - Metcon
Back Squat - Metcon
Deadlift - Metcon
Bench Press and Bike Ride
HSPU Practice - Double Under Practice
Overhead Squat - Metcon
Christine - Accessory
Support Your Local Box - WOD 3
Metcon - Accessory
Snatch - E3OM
Home Gym - Starting from Scratch
Rogue Beater Bar
Home Gym Prices in a time of Covid
Support Your Local Box WOD 2 - OHS
Deadlift - Box Jump - Metcon
Hang Clean - Metcon
Bike Ride - SLIPS - Bench Press
Support Your Local Box WOD 1
Core - Accessory
Crossfit Golden
West Metro Crossfit
MBS Crossfit
Crossfit Undeniable
Steve Gupta