Heaven’s Opposite

Aug 27th, 2013

Category: CrossFit

Heaven’s Opposite

Devin Diggin Deep

Devin Diggin Deep

Endurance Program is on tonight. Brogan is back from his ping pong escapades.  Meet him at the garage door of Southie Green at 6:30pm. This is a free class, take advantage.

Strength
Front Squat
2-2-2-1-1-1

WOD
21-15-9
Chest to Bar Pull-ups
Front Squats (115,80)
Handstand Push-ups

Level 2 (95,65), 15-12-9 HSPUs
Level 1 (75,35), Pike Push Ups or Hand Release Push Ups
ADV- (135, 95)

** Each week we will be choosing a day that deserves some post WOD mobility work. Although these techniques are not mandatory, they are highly recommended and will only take a few minutes. A small price to pay to facilitate recovery and restore range of motion…and remember to clean + put your equipment away when finished! Enjoy! **

DISCUSSION 16 Comments

  1. nicole dholakia 08/28/2013 at 4:52 am

    Front squat: 125x 1
    I clearly need to lock it up during strength…I am such a chatty Kathy that I truly believe I compromise the possibly of PRs for both myself and my platform-mates.

    WOD: 16:09 80, red/blue for CTB, green/blue for HSPUs with 15/12/9 rep scheme

  2. Joel 08/28/2013 at 1:02 am

    Front Squat: 185 (PR)
    WOD: 20:00 time cap. 21-15-9 for c2b and front squats (#95). 9-6-4 HSPU.

    I just burnt out on the HSPU’s. My original plan was to do 12-9-6. Wasn’t in the cards tonight.

  3. Jenna Lamy 08/28/2013 at 12:43 am

    Front squat: 115

    WOD: 13:00 w/ blue&red pullups and pike pushups.

  4. jason barrow 08/28/2013 at 12:42 am

    Front Squat: 245×1 (10# PR)
    WOD: DNF
    (L2 Weight/Reps for C2B/FS, 9-5-0 for HSPU’s)

    The plan was to scale the pullups and squats to help get through the HSPU’s, didn’t work out so well.

  5. JBo 08/27/2013 at 11:03 pm

    So not wheelhouse for me either! Well, maybe wheelhouse for front squats but the doghouse is more like it for C2B and HSPU! But thanks to Amy’s scaling advice it was both an excellent, challenging workout and a great learning experience with good strides made on both HSPU and C2B.
    Front Squat: 235×1 (10lb PR!!!) And this one was a true PR. Likely took me 3 times longer than usual (or at least it felt that way) to complete this rep. Stayed really tight and just kept on pushin’.
    WOD: 19:59 w/ a mishmash of scaling
    Did C2B 15-12-9 but no bands (probably would’ve been no repped on about 1/4 of them but even those were pretty close)
    Did L2 weight for front squats 21-15-9 (these were essentially breaks between the rounds of “heaven’s opposite”)
    Did HSPU 15-12-9 with blue bands
    Thanks also to Chuck, Kirsten, and Phil for all helping me get into the bands for my first time ever doing banded HSPU’s. I still managed to fall over 3 times between practice and the WOD while trying to wrap my legs around the bands. At least my falls were semi-graceful and my landings had minimal impact on the head!

  6. Kelly 08/27/2013 at 4:23 pm

    Geez Louise Marc. Nice work.
    No PR on the front squat. Only 135. Failed 145
    Wod: 11:28 rx chasing the madman Colvin

  7. L Lebo 08/27/2013 at 2:08 pm

    So, now i need a plumber to disconnect an old gas dryer/connect new one. Dear Ol Dad wanted to, but I dont want to die. Anyone here a plumber? Know one? (Mine went to Ireland!).

    I plan to drag my lazy butt in this afternoon…

  8. Jason 08/27/2013 at 1:45 pm

    255; 13:38 Rx in Marc’s wheelhouse (not mine), so I’ll take it.
    530 HTK

  9. Mark Rollins 08/27/2013 at 12:11 pm

    285 front squate 14:47 Wod @ 135 and a little mat so I didn’t bump my head on the hspu
    This was the opposite of wheelhouse for me.

  10. Marc Piccuirro 08/27/2013 at 11:37 am

    Welcome to the wheelhouse
    305 is a 20 lb PR (used rep scheme from last week, time ran a bit short but I really like getting in those warm up sets)

    9:46 (135) I had some goals in mind that I didn’t hit on this one but can’t complain overall. Felt way stronger than yesterday.

    530HTK