Monday 090309

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Compare to 080121.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Hi there,

Fairly new to crossfit here, what is a good recommendation fo replacing handstand pushups?  also, what is the best way to work on technique or ways to cheat at it until I get better?  Thanks Guys!!

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

But the best substitution for handstand pushups are elevated pushups (i.e. put your legs up on a bench and your hands on the ground, that way you can simulate the HSPU experience.

Big Dawgs:
As Rx’d

The Porch:
Complete as many rounds as you can in twenty minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge

Pack:
Complete as many rounds as you can in fifteen minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge

Puppies:
Complete as many rounds as you can in twelve minutes of:
3 Handstand Push-ups
6 L Pull-ups or tuck sit pull ups
9 Steps, Walking Lunge

If you cannot do HSPU try one of the variations found in this vid:

http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
or of course:
http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv

If you are unable to do L-Pull ups try tuck sit pull ups.  If you are unable to do tuck sit pull ups, do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups and then practice your L sit or tuck sits after the workout.

Puppies:
Complete as many rounds as you can in twelve minutes of:
3 Handstand Push-ups
6 L Pull-ups or tuck sit pull ups
9 Steps, Walking Lunge

Managed to do 9 rounds, although I subbed incline push ups for HSPU and reduced load pull-ups for L Pull-ups.

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

9 Rounds

This may be a dumb question, but the 15 step walking lunges…is that for each leg for a total of 30?

My second WOD,
Puppies:
Complete as many rounds as you can in twelve minutes of:
3 Handstand Push-ups
6 L Pull-ups or tuck sit pull ups
9 Steps, Walking Lunge

I did some substitutions here…I had my feet on a bench for the HSPU, I tried to keep my upper body as vertical as possible.  I also didn’t do the L-pull-ups, but did jumping pull-ups instead.

I did 6 rounds in 11:48.  I was hoping to go for 15 minutes, but my legs felt like jello in the last two rounds.  My upper body felt almost rested after I was done, almost the exact opposite of my lower body.  I attempted a one mile jog about five minutes after I finished, but my legs just laughed at me, so I went back to work instead.

cmac - 09 March 2009 02:53 AM

This may be a dumb question, but the 15 step walking lunges…is that for each leg for a total of 30?

I have the same question.  I thought it was odd that one leg would get more work than the other, so I counted one rep after each leg did the lunge.  Is that right?

I have the same question.  I thought it was odd that one leg would get more work than the other, so I counted one rep after each leg did the lunge.  Is that right?

That is what I had planned on doing. Thanks for the input.

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups progressions
10 regular Pull-ups
15 Steps, Walking Lunge

11 rounds plus 5 HSPU’s.  Followed by 6 rounds of tuck sit holds for 30 seconds.  Tried to do as many rounds of tuck sit holds as I did for the WOD but it didn’t workout that way.

3-6-09 crossfit york

fight gone bad…96-74-70. big drop off from first round. kinda hit the wall. coming off of nightwork may have contributed

3-7-09 crossfit york

3 rounds for time
800 m run
25 pullups
25 knees to elbows
25 ring push ups

33:47. killer workout, especially if your running sucks butt… like mine.

today

clean and jerk 1-1-1-1-1-1-1

95-105-115-125-135-145-155(pr). got caught up on day 8 and 9 of crossfit york 50day pullup challenge and also double unders in between each set.

WOD 090114\

CFWU

Overhead Squat 3,3,3,3,3
135,155,165,175,185(x2-dropped it)

Dumbell Swing 50 per arm
Dumbell Snatch 10 per arm
45 lb

CFWU x 1 (left off Dips and Pull-ups)

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups (subbed Kipping PUs and 10 Knees to Elbows for 6 rounds and just PUs for rounds 7-9)
15 Steps, Walking Lunge (Did 16 walking lunges)

9 rounds + Pull-Ups and 3 walking lunges.

Went ahead and finished lunges and did one more set of HSPUs

Felt like I could have done another 8-10 sets of HSPUs and Lunges (maybe not), but my PUs and KTEs were brutal on my grip. Did 6 or 7 rounds of unbroken sets of 10 pull-ups so the grip is improving. Last couple of sets I did 7-3 and 6-4.

Haven’t posted since 3-6-09, did the 5k in 23:24, a nice change of pace from the gym.
Moving on,
3-9-09
3 HSPU (feet angled over a bar but keeping back vertical, nose to floor)
6 Pullups (first two sets were strict, the rest were jumping)
9 Walking Lunges

20 rounds in 19:45

This was fantastic!
Cooldown: 50 situps; laying on the floor like a gimp

Question:
Is there a set schedule (within the 3 on 1 off) the moderators follow for posting and doing the Buy-in and Cash-outs?  Or is it when you want us to suffer just that extra little bit?

just finished my WOD… i did porch 3 hspu - 6 L pullups- 9 walking lunges…
i did 10 rounds. it went well just the pullups were ugly and hard. it was my first time doing l pullups. and Question for someone who knows. what is the proper way to have ur hands facing when doing the pullups? thanks ready for the WOD tommorrow…

PACK

3 x Progressive Hand satnd push ups
6 x tuck pullups
9 x lunges

7 rounds in 15 mins