February 15, 2004
Seven rounds for time of:
5 Handstand push-ups
Post time to comments.
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Posted by lauren at February 15, 2004 7:21 PM
14:53 for the WOD. For some reason I really struggled on the pull ups today and had to break them down after the second set. Followed the WOD with Tabata squats, Pull up hangs, press ups and a Burpee cicuit 1,2,3,4...14,15.
Fell knacked now and ready for the rest day tomorrow.
8:15 today. I managed to do a round a minute until the 4th. Thats when the hspus started to take a little more time.
HSPUs done nose to floor. The fact that I haven't practiced handstands in the past two weeks was very evident. Squats done rehab style (slow and shallow). Pull-up sets broken up after round 4. Time was 12:13.
Awesome time, Tony!
17:51 full range HSPUs off 12" stools all 7 rounds
I decided to work off stools today as I have a year end goal of 12+ with the full range of motion. I wouldn't change to parallettes or the floor until I couldn't do more than singles for any given round. First two rounds were straight 5s, but by the final round I was struggled out 2-1-1-1. Still better than all singles. These really savaged my time as the rest periods were getting longer and longer between each rep.
This series of pullups was the best I've ever done. 10 in all 7 rounds with no breaks - a first for me. Finally, pullups didn't hurt my time.
Squats were a nice active rest.
Fun workout - shoulders, tris, back and forearms really feeling it!
I am finally doing real HSPUs (against the wall). I only fell over twice. Some sets were 3+2, a few were all 5 reps. Pull-ups and squats cruised along nicely. This was a fun workout.
Kelly - Great job! I hope to one day have as much mastery over HSPU's as you do.
Most HSPU brounds were broken into at least 2 sets. Pullups did go better than expected, but still not awesome - first round was unbroken, that's it. Towards the last two rounds, I had to use assists on pullups. Squats, of course, went fine.
A lot of fun...I needed a spotter to help achieve the 10 Pullups in each cycle.
OK, so I've got the worst time so far, but I don't care. I dug this workout, felt great afterwards.
Got all 10 pull-ups on first round, then 7 on 2nd, 6 on 3rd, then 5's after that. Substituted 80 lb dumbbell press for HSPU.
10:55,HSPU to nose but not even close to Kelly in difficulty or quality. No Breaks, but was certainly puffing at the end.
13:20 There was some added time because of how far I had to walk to get to the pullup bars. Some "firsts" for me today. Got 10 reps on pullups all the way through round 6. Even though I kicked up against the wall for HSPU, I got two reps each round with no support.
Combined yesterday & today....3 rds: a round = 2 min of hand stands using wall / pull-ups 10 on different types of pull up bars/ledges / 20 squats then 2 K in 10 minutes on rower
modified hspu, feet elevated 3' above hands on parallettes. pullups broke down to 5-5 with 15" rest after round 1. Squats felt good, fast, and tight.
This is the post that will make everyone else feel great about their time:
Substituted 75# barbell press for HSPUs.
Had to break all PUs 5&5...last set 3&3&3&1. All with assist from the home-made gravitron.
Squats flew. Down to 9" off floor.
The pullups were my weakest link by far. Now I know how much work they really need.
I am one day behind on the WOD and I will be gone for the next 4 days, so I combined yesterdays and todays WOD a bit. Instead of the 20 squats I did 200m runs. I used 40# db for the HSPU and I used the gravitron with 70# for the pullups, I weigh 185#. It took me 48:00.
24 minutes and change. Not as bad as I thought it would be, given that I did yeserday's 5K row first. My pullups are regressing, I seem to now have a max set of 7 . . .
Did this after running a slow 6 miles.
I can't even do a handstand, let alone an HSPU, so I substituted 10 x db overhead press @ 25. Way less demanding, I know, but so it goes.
Time was around 13 minutes (forgot to stop the timer again). I got all 7 sets of pullups with no breakdowns, which I was pretty happy about.
9:50 Pull-ups a little painful since setting a PR on them yesterday... Second time for the HSPU's a lot easier today!!! Very nice recovery workout.
Worked on handstand holds, handstand push-ups, L-holds, pull-ups, and dips. Took it easier today.
10m 15 s
HSPU down 2 inches, I had to start on my head due to a shoulder pain, The first rond was the most painful one, it went better and better during the following rounds
Not that taxing!
Substituted HSPU's for HS Holds for 5 seconds
HSPU's 5 5 5 Failure then plate raises x10
Pullups 10 10 5/5 5/5 5/5 5/5
Squats 20 for all sets
still having trouble with range on OH Squats during warmup, and getting parallel on squats.
Oh Yeah times was 18:12 for 6 rounds
I tried a HSPU using the wall as support. I actually "walked" up the wall while backing towards it on my hands. I did one but I was scraping the texture and paint off the wall and I'm not sure how perpendicular my body was. Anyway, I did the rest of the HSPU's with my feet resting on a 20" box and my butt as high in the air as possible.
my staple 70# assist on pullups (still it sucks my time); squats were rock bottom and fast!
completed 7 rounds in 7 mins 20, good fun!
completed 4 rounds with (5 HSPU 10 pull-ups & 20 squats)
then had to cut-down to 3 rounds of (1 HSPU 3 pull-ups & 10 squats)
Combined yesterday's and today's WOD into one workout.
Here is what I did:
7 rounds for time of:
5 overhead presses at 30# (tried 35# but it felt like my right shoulder was going to seperate!)
finished in around 15:00. After spending a lot of time developing my pull-ups on the gravitron, I'm finally starting to graduate to the real thing!
Ran 2 miles on treadmil @ 2.5% incline in 15:00.
Finished up with some ab work, dips, more pull-ups and towell hangs w/ elbows @ a 45 degree angle.
and now i'm spent!
I did this work out Monday.
completed all exercises this was no problem. The limiting factor was the traps and headaches again. They weren't as bad today. I think they are getting used to it.
Did some additional incline presses, flys and dips. Old habits!
HSPU's were a little 'sloppy'--i.e., maybe 3/4 reps toward the end.
chuffey--I believe doing 7 rounds in 7:20 qualifies you as a superhero.
Well, I spent the day (yesterday) digging snow pits and practicing avalanche rescue - and screwing up my shoulder. So I'm *not* going to make up this WOD today, even though it sounds like a lot of fun.
Still in pt for my shoulder.
did 50 single pull ups in 50 min
I used the wall for support.