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Hand Stand Pushups

October 25, 2011

Marathon Training

4 x 400m, 3:00-4:00 rest

Lap 1:  1:31.74  (avg pace: 6:12/mile)
Lap 2:  1:34.80  (avg pace: 6:16/mile)
Lap 3:  1:36.13  (avg pace: 6:15/mile)
Lap 4:  1:37.07  (avg pace: 6:26/mile)

Distances were off a little since I wasn’t starting at the same place each time, so I included my average pace.  I did not stop moving, I walked between each 400m.  Now if I could just string those together to get a 6:15 mile…

CrossFit WOD, 4 rounds

10 Hand Stand Push Ups
15 Kettlebell Swings
20 Wallballs

This WOD was a lot worse than it looks.  I used a 40# KB and a 14# Medball.  The first round was pretty easy…all 10 hspu and 15 kbs unbroken, 10 and 10 wallballs.  Going from wallballs to hspus…OMG!  That was hard.  I probably no-repped 4 or 5 hspus after the 1st round, usually in the first few attempts.  Hello shoulders!

Time: 18:12 Rx+

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October 05, 2011

CrossFit WOD

3 Rounds for time

250 m Row
10 KTE
400 m Run

I enjoyed this workout, except for the fact that I ate too much too close to WOD time.  Had I been better prepared, I could have kicked it up a notch.  Oh well, that’s what happens when your kids throw your schedule off, right?  Yeah, I blame it on the kids :-P

Time: 17:23

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August 23, 2011

CrossFit WOD

Max Effort: Bench Press 5×5

4 Rounds for time

12 Deadlifts (185/135)
12 Kettlebell Swings (53/35)
6 Hand Stand Pushups

5×5 Bench Press: 45, 65, 75, 80, 85.  My max is either 90 or 95, so I should be getting a new PR soon!

Today was a good day for some over-achieving!  I was feeling good during the warm-up and bench press, so I upped the deadlift to 155 pounds and swung the 40 pound kettlebell.  The heavier weight made the hand stand pushups more difficult because of the added stress on my core.  But, I pushed through it and still finished pretty strong.  I don’t really have anything to compare my time to as there were no weights or Rxs listed on the board, only times.  I know there had to be athletes who were able to do the workout as Rx and I know of at least one in an earlier class who over-achieved as well.  Oh well, I should only be competing against myself, anyways.

Time: 11:40 Rx+

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August 18, 2011

CrossFit WOD

EMOTM (every minute on the minute)

#m=1 Pullup, 1 Handstand Push-up

This was interesting… to say the least.  Basically, every minute you add a rep.  So, the first minute, you do one pullup and one hspu.  The second minute, you do 2 pullups and 2 hspu’s, and so on until you cannot complete the reps within that minute.  I know I can do 10 of each, but to get to the 10s, you have to make it through all the others first, which comes out to around 45 of each rep in 10 minutes?  Not likely.  I was hoping to get to 8, but only made it into the 7s.  I finished 7 pullups and 5 hspu’s when time ran out on the 7th minute.

I then proceeded to try my hand at swinging a 40lb kettlebell.  It wasn’t that bad, so I think I’ll try to use that one the next time we have KBS in a WOD.  I did swing the 55lb kettlebell a few times,  I got 4 or 5 unbroken, but it’s just not in the cards for me, yet.  Atleast, not in WODs with alot of KBS.  I tried to do a few muscle-up progressions as well, but my arms were toast after the WOD.  I just couldn’t do anything with either of the bands I tried.  I’ll try again when my arms aren’t so fatigued.

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