December 16/09 - Pullups and Handstand Pushups

I’ve been posting a day behind, it makes me feel discombobulated!  Anyway, my Pullup/HSPU WOD looked like this:

Puppy scaling:
21 Pullups (band assist after the first 5)
21 HSPU (body vertical, feet bridged on kitchen cabinet)
15 Pullups (band assist)
15 HSPU (vertical failed repeatedly in second set, so I went to a bench to complete the wod, body in pike; I started the count again when I went to the bench so I got in a few extra hspu)
9 Pullups (band assist)
9 HSPU (bench, pike position)

5:36

Full ROM on both pullups and hspu.

Cooldown: parallette tuck-sit holds 20 seconds x2/ v-ups 5reps x 2/ tricep pushups 10-5/ stretching

Have a good workout everybody!

21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

puppies~ 10 minutes

December 16th, 2009 - Pull-ups and Handstand Push-ups

Pack:
For time:
21 Pull-ups
21 HSPU bridged
15 Pull-ups
15 HSPU bridged
9 Pull-ups
9 HSPU bridged

8:01

did my first handstand today, still getting the hang of being upside down.
did not feel steady enough to do the true hspu, yet.

Pull ups- HSPU

Pack
21-15-9-6 (added six for fun)

18:00 minutes aprox.

First time doing true HSPU’s.  I need work on them,but it was fun. The pull ups were not a problem.

Last night for me was the Row / Turkish Get Up WOD.

I managed 2 complete rounds in 19:20 but was too spent to do anythinf for the final 0:40. Had to sub SDHP with 45 lbs for rows and used a 16 lbs dumbell for the Get Ups.

I have been mucking about with some Strongman training lately inspired by Rob Orlando’s CF Radio episode from a while back. I did a dumbell overhead hold - I picked up a 44lbs dumbell from the floor to shoulder, push pressed it up and held it locked out above my head for 1 minute. 1 minute rest and then repeated on the other side. Tough - especially after the Get Ups but fun and something different for me.

Over and out.

Cash In: 0.5 mi run

WOD (Puppies): 10:57 (all partial/assisted)

Do most of y’all feel like pull-ups are the weakest part of you? It’s my largest deficiency by far.