June 4, 2004
Five rounds for time of:
Hang squat clean 135 pounds, 10 reps
Handstand push-ups 10 reps
Post time to comments.
Two generations of CrossFitters: Kris and Tanya Machnick.
Being a champion is only in part about winning medals.
Posted by lauren at June 4, 2004 8:09 PM
10:41 - 65# HSC, ring HSPUs
My hands aren't as tough as I had hoped; they were very sore from all those weighted pullups and heavy kb snatches yesterday done in multiple sets throughout the day. To keep my callouses intact I reduced the clean weight significantly - all sets were fast, butt to floor depth and no breaks.
It's been a while since I've done HSPUs on the rings and it took several tries before I successfully kicked up to the straps the first round. The first two sets were straight 10, the remainder 7/3. All reps were parallette depth; thumbs to center of ear.
HSCs were at the designated 135lbs. Broke HSPUs after the 3rd set at 7/3.
I felt pretty sluggish, got back from a work trip at 11pm last night (damn you Delta Airlines) and tried to do this at 5am. On the second set of HSCs I managed to miss the catch and drop the bar, somewhat controlled, on my knees (I'd already moved into the squat). This had its good and bad points. The good: the scrapes look almost exactly symmetrical in terms of location and size...my conclusion is that I must therefore be giving symmetrical effort R/L. The bad: my time includes about a minute of me "walking it off" before I could keep going.
As detailed - 23-56. Last set of HSPU took forever, at least three minutes to complete. This is the hardest crossfit workout I have done in a while, combinging two of my weaker exercises, especially HSPU. All sets of both exercises were broken. A real challenge today, nice one!
Oh yeah, were anyone elses abds really tight after this WOD? Mine feel like they have had a beasting.
14:58. HSCs at 105#. Subbed 35#, 30# DB Presses for HSPUs.
Warmed up with Handstand practice. All HSC sets were unbroken, although there were a lot of short rests in rack position in sets 3-5. Couldn't have gone much heavier, though; coordination was the limiting factor. First set of 'HSPUs' with 35# DBs, the other four sets with 30# DBs; all sets broken. Finished with Janda Sit-ups and Barbell Turkish Get-Ups.
HSPU were with feet against the wall
Couldn't get to the gym and I don't have a bar at home yet so changed WOD up to Tabata thrusters w/35# DB's, Tabata standing military presses w/same 35# DB's and Tabata pushups on paralletes. 3 min. between Tabata's. Thrusters sank to a low of 9 reps per set, presses to 6 reps per set, pushups to 6 reps per set. 18 minutes, of course (4,3,4,3,4), and I was crushed.
Five rounds for time of:
Hang squat clean 90#, 10 reps (10/6,4/6,4/6,4/6,4)
Shoulder press w/ 40# DB's 10 reps (6,4/5,5/5,5/5,5/5,5)
I'm still playing catchup on the workouts - did the deadlifts today. I'm with Matt regarding form - I'm a rookie deadlifter. That said, I'm fumbling, but getting much stronger. Started 2 months ago at a max of 225. Today I did my last 3 one-rep sets at 295! Thanks Crossfit!
185-3, 225-3, 245-2, 265-2, 275-1, 285-1, 295-1, 295-1, 295-1
Had to reduce weight to 95# after 2nd set due to sharp pain in my right wrist. Also subbed 95# presses for HSPU after 1st set due to same wrist pain and fear of face planting on my concrete floor.
For on HSC not there yet. Still have flexibility issues. As sets went on I was able to catch the weight lower. Just need to be able to do a good front squat. HSPU were not improved. Started out with 5 in a row and then ended up doing half with a shorter range of motion on the parralletes and the other half all negative to the bottom.
Um, i had a great time, but i was lame w/ the weight. I really concentrated on good form though, so next time, i'll be more *tough*
2 20lb dumbells in lieu of HSPUs
well since I am not a squat clener (yet) and HSPU are out of the question.. I had to improvise
2x10 snatch/OHS w/ bar 45#
2X5 from extension to squat clean (trying) bar 45#
WOD where crossfit meets Charles Staley EDT
20 minutes- HPC + front squat w/ 135#
db mp W/ 40# DBS
When improvising is it better to do the weight or the reps?? IE, more benificial to do lesss weight with the 10 reps or the weight the reps that you can do.. I hope that old guy was right , that what doesn't kill you makes you stronger!!!
13:16; 75# HSCs. Broke one set of HSC and all but first set of HSPU at 7/3
Time was 16:41. 115lbs on HSC. The last two sets were broken.
135# HSC butt to heels, unbroken all sets. The HSPU's were broken after round two.
135# on the hang squat clean
used 30# dumbells for Arnold presses instead of HSPU
All sets were unbroken with a time of 14:51
db overhead press, palms facing@35
5 sets in 24 minutes
I was feeble. 17:10. I used 95 lbs on the HSC (couldn't complete the motion with 135), and did 85 lb barbell presses instead of HSPUs to get better range of motion.
Did 40 bw squats instead of the HSC. I have a partially herniated disc in my lower back, so I can't do any type of exercise that puts a lot of pressure on my back. Anyway, I was able to do the HSPU but last two rounds were broken.
I started the program a month ago and the results are great, I couldn't even do more than 5 HSPU when I began. Thanks for everything.
3rd WOD and still in one piece. I have never tried any of the "fast" lifts before, so I started out light - 37kg, and tried to learn form.
I can squat quite deep (flexibility is not an issue), but I found the movement quite challenging; coordination issues.
HSPU were not full depth, but close. This one really wiped me out.
115 x10 broken 9/1
95 x10 broken 5/5
95 x10 finally! best form
95 x10 broken 8/2
HSP-didn't happen but practiced the brace both extended and negatives.
2 x15 sec
2 x10 sec
2 x25 sec
2 x30 sec
2 x55 sec
btw-what is the best alt exercise for HSP until I become stronger?
Thanks and what a killer WOD! oh my time was 33 min
Wasn't happy with my time but it is what it is. On the plus side, I've gotten over my fear of doing HSPUs for the WOD.
Used the prescribed weight. For the HSPU's I can only do 1/2 and 1/4 for now. This was the toughest WOD in awhile. Lost a good chunk of skin on my thumb. Next time use tape. Both St.Clair and I were sweating profusly, even our socks were wet.
As Pappas mentioned, used the weight. Did well on the HSPUs, a couple of sets without breaks on the HSPUs. Brutal workout.
First time performing HSC....DAMN....so I used 65# for the first set and didn't feel comfortable at all. So i dropped to #45 for the next 2 sets and still felt like I wasn't performing the movement correctly. So I dropped to a 35# bar for the final 2 sets.
I should have probably just used a broomstick instead but it always seems too light.
I did Pushups instead of HSPU...next time I'll do Arnold presses or something like that.
105# HSC. Started with the full weight but it soon became evident that it wasn't gonna work. Everything broken after the second round. 13 mins.