Monday 090622

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Post time to comments.

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.

And there’s a CrossFit Kids video on the mainsite today:
CrossFit Kids: “Naughty Kids” by CrossFit Snohomish - video [wmv] [mp4]

Big Dawgs:
as rx’d
women 35#

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 HSPU (or progressions)
women 25#

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 HSPU (or progressions)

Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 HSPU (or progressions)

HSPU progressions:
http://www.brandxmartialarts.com/videos/HandstandPushups.wmv

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

GD, any thoughts on why the HSPU standard seems to be a somewhat limited ROM? I don’t understand why paralletes aren’t used for a full ROM in the progressions either.

when you are hand-standing full ROM is arms extended and down to head touch floor

Pack:
3 rounds for time
Run 400 m
21 kettlebell swings, 12 kg
12 HSPU progression (feet 80 cm high)

Time: 10.50.

Loved it, though I guess I should get myself a heavier KB.

400m, Kettlebell swings, HSPU “Puppies”
Run 400m
15 KB Swings 12kg
9 Progressive Hand Stand Pushups ” Knees on Bench”

Time: 15.37

Pack-lite
Warmup with rope for 5 min

3 sets for time:
  500m row
  35lb DB Swing x9
  130lb Mil Press (in lieu of HSPU) x5

10:50

090619
Puppies AMRAP in 12 min
HSPU progression-3 (knees on 18 inch plyobox)
Bench Press 6 - 45 ib
Push Press 9 - 35 lb
Bench Dips 12

4 rounds plus all bench press and push press.

Did HSPU progressions in rounds 1 and 2 and did one rep round 3 then got my head stuck on the floor and had the box I was doing them on jammed between the dumbell rack and power rack so couldn’t get up. Not a good thing. Won’t leave the box there next time. Skipped HSPU in round 4 and 5.

The dips were what trashed my arms. Next time need heavier bench press.

HSP, Bench, Push press, Dips
Puppies:
Complete as many rounds in 12 minutes as you can of:
Box Handstand push-up 3 reps
Bench press 22.5kg, 6 reps
Push press 25kg, 9 reps
Bar Dips 12 reps
4 rounds, 15 seconds to spare so I just finished.

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35#
12 HSPU

12:47

400m, Kettlebell swings, HSPU

Pack:
3 rounds for time
Run 400 m
21 dumbbell swings, 16kg
12 HSPU (or progressions)

Time: 12:00

IM BACK BABY!

12:50 rx’ed. Still brutal!

CFWU x 2

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 12K
9 HSPU (or progressions)

10:10

Pack

3 rounds
400m run
21 Kb swing 44lbs
15 HSPU with band assist

12:34

Brutal on the handstand pushups.  Worked hard, but a check the block day after Nasty Girl make up workout on Sat.

I’m going to be traveling a bit in the next month and would still like to get in a few workouts when I can.  I recall someone posting a link to a list of workouts not requiring any equipment.  I’ve been looking for quite a while now for the page and still have yet to find it.  Could anyone point me in the right direction?  Thanks in advance.

trinfeez - 22 June 2009 04:23 AM

I’m going to be traveling a bit in the next month and would still like to get in a few workouts when I can.  I recall someone posting a link to a list of workouts not requiring any equipment.  I’ve been looking for quite a while now for the page and still have yet to find it.  Could anyone point me in the right direction?  Thanks in advance.

Go to “forum home” and scroll down to the aptly named “workouts on the go” . . .

TP