Tuesday, September 6, 2011

Prague Triplet

Workout of the Day

WOD 1 – in the morning…

10 rounds for completion:

5 made free throws

5 kipping handstand pushups

WOD 2 – in the afternoon…

Clean Pull 3, 3, 3, 3, 3

GHD Situp 20, 20, 20, 20

GHD Raise 10, 10, 10, 10

1 Pegboard assent

(3 assistance exercises should be alternated)

WOD 3 – in the evening…

3 minute AMRAP:

5 SDLHP (135#)

5 Thruster (135#)

1 Muscle Up

Rest 1 minute & complete 3 rounds

Today was one of those days that simply clicked. My program fit together perfectly, hitting all the right notes at exactly the right intervals. This morning I experimented with blending a sport specific skill with a CrossFit specific skill to see how the two would mesh. The answer was, “pretty damn well.” I need practice with kipping HSPU in a major way, so 10 sets of 5 did the trick there. But breaking the sets with free throws was a stroked of genius. Not only could I make the argument for the coordination and skill involved, but it was just plain fun. I started sucking pretty bad towards the end—probably a combination of my shoulders getting pumped and the inevitable loss of concentration after so many attempts.

In the afternoon I went heavy for clean pulls, going 245, 265, 285, 295, and 305# for my 5 sets. These felt good but not great. I was able to get full extension on all the shrugs, but by the end my 3rd reps weren’t nearly as explosive through the hips. The real gain was during the assistance movements. GHD raises are a monster. After messing around with them a little more today, I’ve decided that doing them in conjunction with GHD situps is perfect symmetry. Slow and controlled is great for building strength in the hamstrings, but I think they offer big benefit for power movements if done quickly. So that’s what I did today. And then following those two with a pegboard assent where you have to be super controlled and tight was a big challenge. That combination will strengthen anyone’s core.

The night finished off with a WOD from my traveling days in Prague. I hadn’t done it in close to 2 years, but I remember how difficult it was then and wanted to give it another go. Thankfully I beat my score :-) but was still completely whipped. This time around I managed 10 rounds + 5 SDLHP and 1 thruster.

I included a link to the video below for posterity's sake.


  1. That SDHP of deadlift on the screenshoot of Youtube video looks quite bad for ones back :). And no I'm no form nazi, but I kind of like my lumbar spine :)

  2. Sweet WOD, i'll write it down and give it a try! I did incorporate the KB toss into water this last weekend, it was way fun haha. I made a video compilation of if, you should check it out and let me know how you think I did!

    Thanks for the inspiration to be creative. If you do check out the video I made it'd be huge if you gave me feedback on the outlay of my site too...still a work in progress...but it's a start!


    Your the man Blair