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Hug a Twinkie?

Posted on: Friday April 6, 2012

Warm-up
10x
Round the world, each way
1H Swings
Clean & Jerk
Rack squats, each side
@ 16kg KB

Workout
200 double-unders
200 running skips (2 count)

5 K2E @ rings (Rx 10)
5 hug-a-twinkie
x3 rounds

10 lying K2E
5 hug-a-twinkie
x7 rounds

800 running skips (2 count) (Rx run 800m)

= 29:40

Notes
Hug-a-Twinkie is essentially a gymnastic version of the reverse hyper, or the opposite of a dragon flag (you’re face down). It was pouring rain so this was all done under the car port. I used the box as my Twinkie. The original prescription is 10 rounds of 10 of each of the movements. I scaled down to five of each, but after three rounds it was pretty clear that the K2Es were going to become very slow and messy singles before long so I switched to sets of 10 of the lying kind. After a few more rounds I reflected that I should just tough it out on the rings, but found it near impossible to get a single hanging K2E rep out. Heh. Good call on the lying K2Es!

Food
Gluten free muesli (contains rice)
Apple
A few grapes
Choc chip biscuit
Large piece of grilled blue grenadier (floured)
Short mac
Apple
Salmon w veggies and ginger/lemon butter
Apple
Hot cross bun
Chai tea

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April 2012
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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