1RM Turkish G

Big Crust
Big Crusticle

Warm-up –
3 – Turkish get ups (each arm/empty barbell)
4 – Skinny the cat
5 – Windmills (each side/empty barbell)
6 – Alternating lunges (each leg with overhead barbell lockout)
1 minute of high knees with barbell locked out overhead.

10 minutes to find a 1RM barbell Turkish g’up for each arm

Strength
Back Squat
3-3-3-3-3
then
Max Effort Handstand Pushups (2 attempts / judged with a partner)

what to look for – head makes contact with the ground.  hands are just outside the shoulders, not to wide (use plates and abmat where necessary.  Feet remain inside the hands on the way up and are in contact with the wall at the top.  only the feet, no arse in contact with the wall.

WOD (20 min)
4 Rounds
7 Handstand push-ups
14 Alternating Pistols
21 Kettlebell swings (2,1.5)
28 Box Jumps-Stand up on the box

Games- 6 inch deficit (2-45lb plates for HSPU)
Regional – 3 inch deficit

14 Comments

  • Andrea

    02/14/2013 @ 1:29 am

    backsquat: 250×3- need to be aware of depth but still psyched about this.

    Wod: 13:46 with regional deficit, just couldn’t catch goose…

  • Goose

    02/14/2013 @ 12:48 am

    315 x3, 345×2 – the married man is getting soft
    13:28 – Games – didnt see JWhites time until just now – phew!
    23 on the HSPUs post WOD

  • Crusty

    02/13/2013 @ 11:22 pm

    Old school pic! My pistols were comical this am. Hooty tho.

  • Big L

    02/13/2013 @ 9:47 pm

    It’s great to see all you burnt toasties just crushingit.com leading up to the Open. I wish all of you the best on the road to the Games. Unfortunately I won’t be doing the Open WODs with you all, as I’m out in Seattle working for the next 6 months.

    I’ve been out here for less than a week and I already miss the Burnt Toast crew and the entire CF Southie community. There is nothing quite like CF Southie.

    I’ll make sure to come by if I’m back in town on business or visiting.

    *KFP wearing your OLYs counts if it’s the only thing you’re wearing

    • Kenny "F'n" Powers

      02/14/2013 @ 3:22 pm

      BigL, you will be missed. No wife out there guy…try to find a gym and not rub that thing raw.

      See you when you get back

  • Bish

    02/13/2013 @ 4:29 pm

    Crusty kill’n it!

  • gillian

    02/13/2013 @ 2:46 pm

    Warm-up: done
    TGU: 45 both arms
    Strength: 175
    WOD: 16:35 with 1.25 pood and fingertips on the pole for the pistols

  • Will

    02/13/2013 @ 2:19 pm

    Warm-up: done
    TGU: 85 on both arms
    Strength: did high bar the whole way — worked to 2 sets of 295×3
    HSPU ME: 7, 7
    WOD: 21:22 — everything besides HSPUs felt good. Scaled to 4 HSPU per round with an abmat and still missed a ton of reps and stared at the wall for a bunch of time. HSPU=goat of all goats for me. Need to work on em.

  • Schurko

    02/13/2013 @ 2:07 pm

    warm-up: check
    TG max: 85#
    Squats: 365# x 3
    HSPU ME: 6, 9
    WOD: 19:11 — woof

  • JWhite

    02/13/2013 @ 1:58 pm

    Warm-Up: Done
    T-Get Up Max: 75, left arm is significantly weaker and less flexible than the right
    Strength: 3×275, 1X295
    Max H.S.P.U.: 21
    WOD: 13:30

    • Kenny "F'n" Powers

      02/13/2013 @ 3:54 pm

      Jim, I hate you.

      • JWhite

        02/13/2013 @ 4:01 pm

        Do you still do crossfit?

        • Kenny "F'n" Powers

          02/13/2013 @ 4:12 pm

          I wear the OLY’s…does that count?

    • Andrea

      02/13/2013 @ 4:54 pm

      dude, you fly during these workouts!

      so impressive!

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