“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080307.

Big Dawg as Rx’d
teens and women 155-185#

The Porch
15-12-9
225 pound Deadlift
Handstand push-ups or Barrier

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet

women 135#

Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet

women 55-65#

Buttercups:
PVC-45# pound Deadlift
Bridged Handstand push-ups on knees

http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
As a last resort you can sub heavy dumbbell presses.

Which are the “Bridged Handstand push-ups on feet”?

[quote author=“PepeLp”]Which are the “Bridged Handstand push-ups on feet”?

I call them “piked” HSPUs which might mean more to you, as in the pike position in diving or gymnastics.[list][*]Hands on the ground.
[*]Feet elevated on a box, chair, roof of a car.
[*]Butt up high so that your back and arms are as vertical as possible, ie not angled like a very steep decline push-up
Emulating the HSPU position, but with the load of your legs taken off a bit.[/list:u]You can also do them with your knees on the elevated surface to make even easier, relatively speaking of course.

Or you could watch the videos….. :?

Or you could watch the videos. :D

Well with cryptic names like “HSPU variations” it’s not like people are going to figure out that they might explain some of the different ways of doing HSPUs.

Sorry GD, flew right past the videos without registering they were there. :oops:

Yesterday was my rest day, so I did a modified version of yesterday’s workout this morning:

3x400m   2:50/2:48/2:47

My legs are still really sore from Tuesday’s workout - hopefully today’s run worked some of that out.

Afternoon - did the buttercup Diane workout:

15-12-9 45# Deadlifts
        Bridged handstand push-ups on knees

Total time = 6:47

CF WOD 46

Puppies workout

15-12-9

135 deadlift
barrier HSPU (garage door)

6:57

Higher reps and weight next time.

Or if you watch the videos, they could label the variations to clear up any confusion.  I’ve always seen “bridges” where you’re lying on your back, facing up.  Hence my question.

As expected, I won’t have time to do Diane today due to rugby training, will make it up tomorrow.  Wife and Roommate will be doing it later today, so I’ll post any results they record tomorrow.

Two big pieces of news though:[list]1. I ordered a set of rings from http://www.RingTraining.com...  My shoulders ache in anticipation!
2. An affiliate is expecting to be opening up here in Saskatoon mid to late June![/list:u]Wow! Both of these are just phenomenal!  I plan on making use of the facility and getting my basic training course done as soon as other commitments allow.

Bring the sweat!

Puppies workout:

15-12-9
135lbs

6:06

And tj90…higher weights next time lol

Diane As Rx’d

All DL’s unbroken
11:45 (HUGE PR for me..last was 16 something)

The HSPU’s felt good, but were definitely the slow part of this workout… I’ve improved by 5-6 minutes on this workout in the past 2 months.  I’m stoked.

WU, then

4 x 800m run

3:14, 3:11, 3:12, 3:12

Compare to last time:
3:35, 3:30, 3:26, 3:22

Diane
Pack:
21-15-9
135 pound Deadlift
Handstand push-ups (rubber bands, the thick green one over the bar, skinny blue one around my shoulders/arm pits)

12:56

dead lifts broken 5/5/3/3/3/2, 5/5/5, 5/4
HSPU broken 5/5/5/3/3/, 8/4/3, 5/3/1

I was worried I was using too thick of bands before I started but by the end it was a real struggle to press myself completely up and keep enough control coming down not to mash my face on the ground, so ...

could not have gone any heavier on the DL and finished in this lifetime.

  :wink:

9am CF class at Brand X

Pullup Ladder
Option A:
One pullup first minute, two pullups the second minute, three pullups the third, four pullups the fourth, until failure.

Option B: Choose a challenging number of pullups (5-12 depending on ability) and do that number within each minute for 20 minutes. You may partition.

per coach

Row 1000M
4 rds Tabata squats 15/13/15/13
Row 1000M
4 rds Tabata Ring Rows 10/8/8/7
Row 1000M
4 rds Tabat OHS 45 # 8/8/7/8

no rests before or after tabatas

then
21-15-9
Clean & Jerk 75#
Back extensions
11:20