Friday, January 29th, 2010 - HSPU, Squats, Pull-ups, Push-ups
Posted: 28 January 2010 05:02 PM
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Friday 100129
10 minutes Handstand push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps 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.
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Craig Massey
“CrossFit is not dangerous.
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Posted: 28 January 2010 08:25 PM
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[ # 1 ]
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So this workout scales itself. Most everyone should be a Big Dawg today and tackle this WOD.
Puppies:
If you cannot do Handstand push ups there are some scaling ideas here:http://media.crossfit.com/kids/HandstandPushups.wmv
If you cannot do Pull ups there are some scaling ideas here:
If you cannot do Push ups there are some scaling ideas here:http://www.crossfitkids.com/images/uploads/Assets/BXKIDSCFNEWSfina11.pdf
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All of life’s problems can be solved by heavy deadlifts.
M/52/5’11”/165
Posted: 28 January 2010 08:25 PM
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[ # 2 ]
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So this workout scales itself. Most everyone should be a Big Dawg today and tackle this WOD.
Puppies:
If you cannot do Handstand push ups there are some scaling ideas here:http://media.crossfit.com/kids/HandstandPushups.wmv
If you cannot do Pull ups there are some scaling ideas here:Do not do Jumping Pull ups.
If you cannot do Push ups there are some scaling ideas here:http://www.crossfitkids.com/images/uploads/Assets/BXKIDSCFNEWSfina11.pdf
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All of life’s problems can be solved by heavy deadlifts.
M/52/5’11”/165
Posted: 28 January 2010 09:51 PM
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[ # 3 ]
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Total Posts: 102
Joined 2010-01-20
Friday 100129
10 minutes Handstand push-ups
CFWU minus pull-ups
236 Total
Need to work on HSPU’s
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M/31/5’7/150
Posted: 29 January 2010 12:03 AM
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[ # 4 ]
Mutt
Total Posts: 31
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There is some disagreement among my friends on this one. How would you brand x folks define ideal HSPU ROM?
We’ve come down to two options:
in either case, is belly or back to wall better?
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m/31/176/5’10”
Posted: 29 January 2010 12:35 AM
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[ # 5 ]
Top Dawg
Total Posts: 927
Joined 2009-05-24
Shoulder press
Ran out of time, off to Leeds for a big partyt, so skipped wod
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F/ 36/ 55kg/ 5 6”
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Posted: 29 January 2010 02:46 AM
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[ # 6 ]
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Ok quick question, in my warm up I have started to progress from HSPU bridged to knees on a bench to hooking my feet over the bar on a smith machine. Now for this wod would it be better to do the tougher of the progressions which will seriously limit the amount of HSPU I can do. or do the slightly easier progession and go for broke on the reps..
any suggestions.
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Posted: 29 January 2010 03:20 AM
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[ # 7 ]
Stray Dawg
Total Posts: 17
Joined 2010-01-03
10 minutes Handstand push-ups
25, 136, 18, 28 = 207
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40 Y/O M, 5’11”, 185lbs
Posted: 29 January 2010 03:59 AM
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[ # 8 ]
Mutt
Total Posts: 47
Joined 2009-09-28
Friday 29-JAN-10
(89) 10 minutes Handstand push-ups (bridged on toes)
89 / 111 / 24 / 24 = 248
Decided to have my once a week coffee before this workout (and nothing to eat) - not a good idea, just experienced my first ever exercise induced “Pukie”.
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M/36/5’9”/202
Posted: 29 January 2010 04:00 AM
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[ # 9 ]
Top Dawg
Total Posts: 2093
Joined 2008-08-16
3-2-1-GO
WOD 100129
Could have done better. Lost too much time recovering for reps that never happened because time was up. A timer you can look at without having to lose time would be useful for this WOD. Wrists were killing me on HSPU’s…
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“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric
“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound
“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick
M/43/5’10”/75kg
Posted: 29 January 2010 04:05 AM
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[ # 10 ]
Top Dawg
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Willy T - 29 January 2010 12:03 AM
There is some disagreement among my friends on this one. How would you brand x folks define ideal HSPU ROM?
We’ve come down to two options:
in either case, is belly or back to wall better?
Ideal: hands on parallettes so you can go really deep.
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“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric
“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound
“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick
M/43/5’10”/75kg
Posted: 29 January 2010 04:16 AM
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[ # 11 ]
Top Dawg
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BigChip - 29 January 2010 02:46 AM
Ok quick question, in my warm up I have started to progress from HSPU bridged to knees on a bench to hooking my feet over the bar on a smith machine. Now for this wod would it be better to do the tougher of the progressions which will seriously limit the amount of HSPU I can do. or do the slightly easier progession and go for broke on the reps..
any suggestions.
HSPU is tough for anyone. Personally I’d go for a tough progression that allows you no more than 5 to 10 consecutive reps at the start of your WOD. Hope this helps.
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“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric
“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound
“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick
M/43/5’10”/75kg
Posted: 29 January 2010 04:27 AM
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[ # 12 ]
Big Dawg
Total Posts: 338
Joined 2009-07-15
CFWU without pullup
As Rxd 295 (39HSPU,156squat,?,?)
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M36/5’11’‘/185#
Posted: 29 January 2010 05:12 AM
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[ # 13 ]
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Warm up jumping rope 5 minutes
from Sunday 100124
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M-37/6/208
“It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”
Posted: 29 January 2010 05:36 AM
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[ # 14 ]
Boxer
Total Posts: 647
Joined 2009-12-21
10 minutes Handstand push-ups (88, bridged on knees )113 )24, beginner PUs with feet on ground )28 )
Total: 253
$-In: CFWU x 2 rounds (modified with 3 PUs, 4 Dips, 8 GHD SUs)
Body is still shaking from this WOD more than hour later.
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34 / M / 5’10” / 199#http://www.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416
Posted: 29 January 2010 05:58 AM
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[ # 15 ]
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Total Posts: 230
Joined 2009-01-04
Yesterday
CFWU (3 rounds) + BWU (2 rounds)
Clean 118lbs, 128 lbs (PR), 133 lbs (F)
Total 373 lbs.
Happy with Bench press, dissappointed with OHS, need to work on Clean form!
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M/40/82kg/1.89m
“Continuous effort - not strength or intelligence - is the key to unlocking our potential.”
