Sunday 090802

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 090315.

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.

Big Dawgs:
as RX’d

The Porch:
15-12-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Pack:
21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)
Bar dips
Push ups

Puppies:
15-12-9
Dumbbell shoulder press
Bench dips/jumping ring dips
Push ups

HSPU progressions and variations - http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

Nicole:

Puppies:
5 rounds of:
Run 200 M (subbed with 1:10 rounds on Eliptical trainer)
Pull ups - 16, 12, 11, 8, did not complete 5th round due to hand tear

10:34

Was fairly happy with the pull ups. Have not done any in anger for a very long time.
Will complete the squat workout this afternoon.

Rest Day 073009
Thank goodness..I can use it..

Will do some stretching to try to break up some lactic acid.

2 August Nicole

AMRAP 400m run , max pullup

km/hr   p/u

12.2   9
13.5   8
13.6   6
13.7   5
13.7   5
13.7   5
13.5   5

45 pullups. Not happy with the result…especially the early low numbers. Elbow tendonitis is killing me, might be time to see a doc.

c/o

3 sets bench press, lateral raises, leg raises, dips.

“J.T.“

21-15-9 reps of:
Handstand push-ups knees on bench
bench dips
Push-ups

time 13:08

Question, what is the value of HSPU’s over presses etc? I see the logic of every ‘special’ movement in crossfit (kipping pu, muscle ups, air squats etc) but hspu’s have me confused. Does it have something to do with the body’s ability to operate in an inverted state? More total body stress than a press? My face always feels like its going to blow a bunch of blood vessels when I do these, even when I’m going through progressions.

J. T

Pack-ish
21-15-9
HSPU (feet on floor, bridged)
Progression Ring Dips( 2:1 ratio, 42,30,18)
Push Ups

15:03

Garddawg - 01 August 2009 08:44 PM

Big Dawgs:

HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)

What does this mean?  The hardest progression?  Referring to a substitution?  What are the substitutions for HSPU?  I am two weeks in and I can’t do a HSPU.  I tried the other night in the house and woke my wife up when my butt hit the wall.

tnjyoung - 02 August 2009 05:53 AM

Garddawg - 01 August 2009 08:44 PM

Big Dawgs:

HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)

What does this mean?  The hardest progression?  Referring to a substitution?  What are the substitutions for HSPU?  I am two weeks in and I can’t do a HSPU.  I tried the other night in the house and woke my wife up when my butt hit the wall.

If you follow the link Gardawg provided: (HSPU progressions and variations - http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv) there are good examples of several possibilities for the HSPU depending one’s ability. You pick the one that maxs your fitness level and use that. Work up to the tougher progressions as you conquer each one.

It saves $ on repairing the sheetrock for sure.

Why Stop Here - 02 August 2009 06:10 AM

tnjyoung - 02 August 2009 05:53 AM

Garddawg - 01 August 2009 08:44 PM

Big Dawgs:

HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)

What does this mean?  The hardest progression?  Referring to a substitution?  What are the substitutions for HSPU?  I am two weeks in and I can’t do a HSPU.  I tried the other night in the house and woke my wife up when my butt hit the wall.

If you follow the link Gardawg provided: (HSPU progressions and variations - http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv) there are good examples of several possibilities for the HSPU depending one’s ability. You pick the one that maxs your fitness level and use that. Work up to the tougher progressions as you conquer each one.

It saves $ on repairing the sheetrock for sure.

No I Didn’t….how did I not see that LINK?  OK, it’s all good.  Headed to the gym.

Pack:
21-15-9
HSPU (Had my toes hung on a barbell about chest high)
Bar dips
Push ups

21:00

If this was supposed to be a met-con a la Fran, I scaled too high. Man, my tri’s are burnt.  Lots and lots of sets to get through this.  Got the first 21 HSPU straight through and then everything else was in broken sets with the last 9 dips in singles and doubles.

HSPU, HSPU, HSPU, you are my mortal enemy! Did the 1st round with a breeze. 2nd round half way through, my head was stuck to the floor. I did 8 rx’ed, then finished the set with the feet on a bar until failure. The ring dips were a little hard, still recovering a shoulder injury.

Kicker: the pushups were the hardest pushups I’d ever done in my life. Fresh I could rep out 100 pushups easily, after the HSPU and the ring dips, those 21 pushups felt like 300! Anythoo, the time was 17 min. Last round of HSPU I did the same thing. Assisted with the feet on the bar until failure.

“J.T.”

Pack:
21-15-9
HSPU
Bar dips
Push ups

8:25

CFWU

Pack:
21-15-9
HSPU
Bar dips
Push ups

Time = 12:20

Sunday 090802

“J.T.“

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Truly underestimated this WOD! I didn’t scale the WOD, it scaled me!
21-15-9
HSPU(knees on box)
Bench Dips
Beginner push-ups
12:14
Started out strong until push-ups, did 3 and had to put knees to the ground, it was a really humbling WOD, next I will not underestimate.