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hand stand push-ups

November 22, 2011

CrossFit WOD

Warmup (12 min) Coaches choice on mobility

Skill: Headstand to handstand (triangle teaching)

20 Min AMRAP
10 Box Jumps
15 Push ups
20 Overhead lunges (45/25)

Three words no crossfitter likes to hear: 20 minute AMRAP!  I didn’t think this would be too bad until round 2.  Shoulder fatigue had already set in from the headstand>handstands plus 5 hspu and 15 pushups.  I failed several reps on the 2nd set of hspu.  From there, I tried to pace myself on the pushups and subsequent hspu.

Score: 5 rounds + 5 hspu + 10 box jumps + 4 pushups

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November 15, 2011

CrossFit WOD

Warmup (10 min) Coach’s choice on mobility exercise

Auxiliary (12 min total)
A.1 Negative HSPU 2 x 12 (slow as possible, add weight (vest or ankle weights)
A.2 Partner Hamstring body pull (bench for modification)

WOD: 5 Rounds

8 Power Cleans (135/75)
8 press to push press
8 bar facing burpees

Rx: got 4 press on 1st round, 2 on 2nd and push pressed the rest.  Had to do lateral burpees instead of bar facing due to lack of space.

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September 20, 2011

CrossFit WOD

SWOD: 3 rounds
10 DB Press/PP/PJ (start with DB, KB, bars)(press til you have to PP til you have to PJ)
20 lunges (weighted (25/45 hold to chest))

10 Shoot throughs
8 Shoot throughs
6 Shoot throughs
4 Shoot Throughs
2 Shoot Throughs

SWOD:  I used 25# KBs due to lack of dumbbells.  I was able to press maybe 6-8 reps before moving on to push press.  I used the 25# plate for lunges.

WOD: OMG!  Holy shoulder hamburger, especially after that delightful strength WOD.  HSPUs with tired arms are darned near impossible.  For those that don’t know what a shoot through is, watch this.  It took me probably 10 minutes to do the last round (2 STs and 10 HSPUs), due to fatigue.  But, I finished, not exactly Rx, due to a couple of counted no-reps, but such is life.

Time: 20ish minutes

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September 14, 2011

CrossFit WOD

3 Rounds for time

50 Abmat Situps
30 Double Unders
10 Hand Stand Pushups

Time: 12:15 Rx

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August 09, 2011

CrossFit WOD

Max Effort: Squat Clean 5×3

For Time:

12 Hand Stand Push Ups (HSPU)
2 Power Cleans (135/95)
4 Power Cleans
6 Power Cleans
8 Power Cleans
10 Power Cleans
12 Power Cleans

After yesterday’s heavy deadlifts, I didn’t know if more heavy lifting was a good idea.  My back doesn’t hurt, but I can definitely feel those deadlifts.  Last Monday, we found our Squat Clean 5-rep max.  I was able to get 5 reps at 105 pounds.  Today I was able to 3-rep 115 pounds, my previous 1-rep max.  My form could have been a little better, but my fatigued core was starting to give in and I wanted to save it for the WOD.  I can’t wait to see what my new Squat Clean PR will be next week :-) .

OMG, 42 hand stand push ups!  I seriously didn’t think I was going to be able to make it through this WOD as Rx.  I didn’t think my arms could handle that many HSPUs.  I need to give myself some more credit!  I was the only athlete attempting Rx HSPUs in our class and selfishly, I am so glad!  By the time people started finishing, I was still on my 3rd or 4th round (of 6).  My CrossFit Texas family supported me, cheered me on and encouraged me to not give up and to finish strong.  That is why I am proud to be a part of this community.  They are awesome!  Love in a box!

Time: 14:24 Rx

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July 28, 2011

CrossFit WOD

Max Effort: Back Squat 5×5

7 minute AMRAP

4 Hand Stand Push Ups
8 Pullups
16 Situps

My max back squat is 180 pounds, so my goal was to hit 5 reps at 155 pounds (~85%).  It was tough, but doable.

The only thing bad about this WOD was the rep scheme.  We’ve never done 4-8-16 before, so I kept having to check myself that I was doing the right number of reps.  I also don’t like having HSPUs and pullups in the same WOD, but such is life.  I probably could have gone faster if I had used the smaller pullup bars, but I’m working on getting my grip stronger, so I jumped up to the new pullup rig.  My hands were super slippery today, even with chalk.  Oh, yeah…I almost got a strict hand stand push up due to a bad kip, I was able to muscle it up without failing the rep, woot!

4 rounds + 1 hspu, Rx (no abmat for hspu)

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July 18, 2011

CrossFit WOD

5 rounds

5 Hand Stand Push-Ups
10 Dead Lifts (155/115)

This was my first Rx + WOD!  I did my hand stand push-ups with no ab-mat under my head and I used 125# on the dead lifts.  Can you say ‘over-achiever’?

I have reached several goals since my CrossFit journey began back in September: I lost the weight, I can do pullups, I can do hand stand push-ups…next on my list: a muscle up…by the end of the year.  The only way to get there is to push myself, get stronger and work that much harder to reach my goal.  So, yes…I am an over-achiever!

Time: 7:25 Rx+

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