AM:
50 day burpee challenge, day 14

PM:
Workout at the park, clear, something like -12 C

Recon Ron Over The Top Pull UP Program, Step 11

Run 5K
Time: somewhere around 25:00-26:00.  It’s been ages since I last ran, and the snowy/icy conditions of the roads were certainly not helping with speed.  I screwed up my block lap count and stopped at 4.2K, only to realize I had more to do.  When I took off again I forgot to start my watch, doh!

120115 Incline Bench Press, Ring Dips, Wall Ball

CFSB C4 reset 75% of 1RM(150)

Buy in:
5 min jump rope
2 rounds of:
10 #45 overhead squats
10 #45 shoulder press

RRPuP Step 13:
7-6-5-4-4

Strength:
Shoulder Press 3 x 3
warm
45 x 10, 95 x 7
work
100-105-115

HR set
#95 x 18

Metcon:
15-12-9 of:
#135 Incline Bench Press
Ring Dips
#20 Wall Ball
Time: 12:35

WOD from 01-14-12
“Tabata This!”

Warmup- light stretching, mobility stuff and five of each of below

Tabata Row (Subbed SDLHP) 11, 13, 13, 12, 12, 11, 12, 12 = 96 (11)
Rest 1 minute
Tabata Squat                 17, 18, 18, 17, 16, 16, 16, 16 = 134 (16)
Rest 1 minute
Tabata Pull-up (on rings)              8, 9, 7, 6, 4, 4, 5, 4 = 47 (4)
Rest 1 minute
Tabata Push-up                     17, 18, 9, 7, 8, 6, 7, 7 = 80 (6)
Rest 1 minute
Tabata Sit-up                 11, 12, 13, 12, 11, 11, 10, 10 = 90 (10)

Workout at the Park (clear, -12 C)

Run 4K

17:35

Still getting back after hiatus so just did 4k.  Knee started to give me problems (I have to figure out my stride in shoes again after running in Vibrams since the spring - too much heel in my winter running shoes but if I go to my light shoes I’ll freeze my feet!) but all in all not bad.

Magnus - 16 January 2012 03:02 AM

TexasPatrick - 15 January 2012 08:26 PM

Magnus - 15 January 2012 07:55 PM

canis_nerdus - 15 January 2012 03:34 PM

Only true HSPU’s count as HSPU’s.  Anything else is a sub, and, there’s absolutely nothing wrong with subbing, just note it.  What you are doing are “wall walks”.  They are a sub used at the affiliate I attend and they substitute them for some clients on a 1-for-1 basis.  The main difference is that there is no range of motion in the wall walk. 

Which direction you face, relative to the wall, doesn’t make a difference.

That\s the thing, i use the “wall walks” to get up into the HSPU “position”. Once im there, i do the HSPUs with as complete range of motion as i am able to, ie reps…

So you’re saying you can’t “flip up” against the wall backwards?  But once you’ve gotten against the wall you can touch your head to the floor?  So except for the wall walk, it’s still a full range HSPU?

Well, if that’s the case, then you count them as regular HSPUs.  You might note in your records that you use the wall walk to get up there, and you might learn to just kick up against the wall if you can. 

TP

Thats exactly what im saying! (Thx for helping to deconflict my somewhat lacking english skills)
I cant flip up backwards for the life of me, but once im in the HSPU position im able to touch my head to the floor and get back up again(working hard to “learn” to flip up against the wall, but finding it exedingly hard…)
I guess ill proudly start counting them as regular HSPUs from now on!

Yes, absolutely count them.  How you get up to the handstand position is irrelevant.  Sorry, I didn’t realize that you were doing the full ROM.

blank - 14 January 2012 11:11 PM

3k run—- 20mins

was supposed to do a 5k but had a difficult time because of my cough and asthma. did 10 mins more just to burn more but i just came up to 4.55km. had to stop because my asthma was killing me.

Asthma is a bitch mate, good work on your workout!!!

3 miles at 1% incline
37.10

I probably should of just did the 5k, next time.

Crossfit Warm-up

Three rounds for time:
1000m row
800m run

28:25 min

“Tabata This!”
Tabata Row-6
Rest 1 minute
Tabata Squat-14
Rest 1 minute
Tabata Pull-up-7
Rest 1 minute
Tabata Push-up-11
Rest 1 minute
Tabata Sit-up-6

Total= 44

Subbed row with ring rows for reps.

Rest Day

Yesterday-Tabata This

Row-6
Squat-17
Pullup-6
Situp-6
Pushup-7
Total=42

Today-
4 rounds of

4 minutes of BJJ rolling
2 moinutes of jump rope

Kind of nasty outside and I really didn’t wanna row or run on the treadmill so this was functional and it def gave us a good workout.