December 14, 2004
Complete as many rounds as you can in 20 minutes of:
Clean 135 pounds, 10 reps
10 Handstand pushups
Post rounds and fractions of rounds completed to comments.
Posted by lauren at December 14, 2004 7:14 PM
Is this 20 min total, or 20 min per exercise? I'm new to this and am unsure. Thanks!
Larry - 20min total...rotate b/w the cleans and HSPU for 20min total. Also, be sure to complete the 10 reps (in smaller sets if necessary) before rotating exercises (e.g., HSPU - 3/3/2/1/1 then back to more cleans).
What kind of cleans are they? Power, squat, etc?
What are legit exercises to sub for the handstand pushups? I can only do one head to ground when I'm fresh. Do the crossfit bosses recommend partials or do another exercise, or to do iso holds?
3 rounds plus 7 cleans.
Used 115 pounds. Tried 135 but lowered the weight and started over when I failed on the 4th rep and could do another one. Handstand pushups were pathetic as usual.
Just when I think I am getting in shape, Crossfit reminds me how far I have to go.
Of course you can sub military presses, dumbbell or barbell, but it's not the same because of all the balance requirements of staying on your hands (even against the wall). Ideally, you would do the HSPUs with a spotter, someone pulling you up by your legs. If you can do one legitimately, then anyone could spot you. I've even heard of people using Lat Pulldown machines to get some assistance if they didn't have a spotter.
Another option is to sub a walkup (or even a 5 second handstand hold) for each rep. Walkups are starting in plank (pushup) position with your feet against the wall. Walk your feet up the wall and your hands back toward the wall until you are in the handstand position facing the wall with your hands within 6" of the wall. Of course, you walk back down to plank position. These are both easier (in terms of raw strength and balance) and harder (in terms of energy output) than HSPUs. A few sets of 10 of these and you'll be doing genuine HSPUs in no time.
I've also heard rumors that Rutman subs full squat DB military presses, meaning that you get into an ass2ankles squat and do the dumbbell military presses from the bottom. He says it totally takes out the hip movement of a standing press.
'twas the morning @ CF & all thru the gym, all creatures were singing & this includes "CHEM".
RYAN was happy cause he had done a MU & PHIL was extatic as he had done two.
SEAN did a PU with only one arm & KELLY was resting down on the farm.
but DAVE was not singing & this is no jive cause when thesets were totaled he had only done five...
Very cute dave!
Here's my 20 minute "broken hand" offering:
5 L-sit ring/Eagle Loop 2 finger pullups
10 pistols (5 per leg)
15 glute-ham raises
20 45# Zercher squats
25 glute-ham below parallel situps
30 walking side lunges
4 rounds + a fifth round of pullups, pistols and hamstring killers. Had me sweating pretty good.
5x5 10# clubbell muscleouts, no choke
5x3 10# clubbell head cast from shoulder park, no choke
2x10 36# kb C&J, each rep from dead stop off floor (focused on a very soft forearm landing for the clean - and succeeded!)
2x10 36# kb bent row
2x10 10# left arm "Delt Force" shoulder raises (It's all I can do for my left shoulder right now and the "Delt Force" contraption doesn't depend on my holding a weight with my hand)
4 complete rounds + another 10 cleans
Poets and athletes....very impressive.
Cleans at 95-pounds and 30-pound DB Mil-Presses for HSPUs.
Still only 6 rounds completed. A nice mix of strength and endurance work rolled into one.
Running late this morning but did 3 rounds as prescribed. Nursing several injuries including a rotator cuff issue and hyperextended elbow so HSPU were a little fragile. A knee has been bothering me and I was thinking the low squats could be the cluprit but I was wrong. I blame basketball three times a week. Very fun, but hard on the knees and ankles. Layed off of it for a week and now I can walk down stairs without holding the rail. Squat cleans improved as I went along.
being the weakling that i am, i did the workout as follows:
5 reps x 65,5 x55
10 x 55
5 handstands walking feet up wall
10 barbell press x55lbs
(exercises were alternated)
7 rounds was all I could manage - my form on the cleans was beginning to deteriorate. Only the final 2 sets were broken. I was only able to manage a 30# bar this morning. Sub'd regular push-ups for the hspus to keep the intensity. I cooled down with handstand holds. My shoulders are still tired from a sequence in yoga last night where we held a handstand, then a forearm stand followed by a headstand.
Got Christina to join me again today (two days in a row, let's hope this lasts...). We started with the Crossfit warmup, minus handstand work.
Then we set up the bars and set the timer.
Christina (55lb cleans and decline pushups subbed for HSPU's):
10 rounds in 19:46
(she got the extra cardio benefit)
Nic (as RX'd):
4 rounds and 5 cleans in 20:00
Then we cooled down with some situp-medicine-ball-passes, clubbell swipes, mills, and swings.
Didn't go quite so well.
First round 6 minutes.
2nd round 6:30 (12:30 elapsed)
Got interrupted there (don't ask), so started up again at about the 22 minute mark, but my focus wasn't in it. Yes, I feel stupid.
Switched to OH squats / KTE for a few rounds (from last Thursday), then gave it up entirely (sigh).
i know someone asked earlier but i didnt see a response. but what kind of cleans? doing a squat clean rather than a hang clean would be more taxing I assume, well for me it would be. thanks!
7 rounds w/135
1st 3 rounds in 6 minutes then the handstandpushups got real hard.
When will I learn!?!? Everday i look at the WOD and think to myself "that's not too bad, I'll breeze thru that" then everyday the WOD kicks my ass.
3 rounds plus 10 cleans
Subbed handstand holds/walkups for HSPUs
Where do you work? I caught your last post. A few of us on this site work for Salt Lake FD. I work on Engine 7. Give me a wire.
L8, and be safe.
Could I please get an autograghed picture of Annie Sakamoto...
I put one of our Women's tennis players here at UC Riverside through a version of this workout today. She did power cleans w/65lbs and then regular pushups. She made 15 rounds in 20 minutes.
4 rds + 10 cleans
135 lb squat cleans (mostly singles)
Standing press with 40 lb dbs for HSPUs
I swim 4 days a week on the clock for a total of 16,000 yards...why do these 20 minute work outs kick my butt so much.
4 rounds 55lb clean
3 rounds 50lb clean
rotated push ups with hand stand holds
I love this web site
Used 95# instead of 135# for the cleans
completed 7 rounds in 15:32 before I had to get back to work.
135 lbs Hang Squat Clean 10 reps
2x40 lbs DB Millitary Press 10 reps
5 full rounds in 20:00 minutes (all rounds broken except for the first one, mostly fives)
Full Contact Twist 45 lbs 14 reps
Evil Wheel 6 reps
(two total rounds of the above, alternating)
135# cleans. broke the last three rounds into 5's
unbroken handstand pushups with feet against the wall. That was cool.
Two months ago I couldn't get my feet on the wall!
3 rnds plus 10 cleans, cleans at 100# first 2 rnds, then 90#. Tried subbing walk-ups for HSPUs and then took a break to put on band-aid and shoes after my bare toe found an exposed nail on the wall. Switched to push-ups with feet elevated about 3 feet for remainder.
Looks like power cleans are it.
Josh, so you do feel pain too? I guess it's true that it never does get easier.
Q: Is it a good HSPU sub to do a sort of bent in half HSPU? e.g., Upper body upside- down,perpindicular & bent in half at hips w/ feet on ground & graduating to feet on stool/ bench/higher object as strength increases.
Two rounds + 10 cleans/5 HSPU's
Just when you think you'll never improve, you get a nice little Crossfit surprise...
6 rounds w/135# with 15 seconds to spare. Really focused on pacing today, decided to pace the cleans with a single about every 12 seconds. Thanks to Josh for the heads-up. By round 4 I was getting psyched-up and pulling for double and triples, then pulled 2x5 in round 6. HSPUs to 1/2 depth, cause that's all I can do. Grip, back, shoulders, and brain all fried.
8 rounds except last 2 reps of HSPU were outside the 20 min limit. did 10 sets of 6 with 225 bench in 10 min for the BP comp in feb. as warm up, probly not a good idea for todays WOD.
3rd WOD ever!
Did 7 rounds w/ 95 lbs.
squat clean from ground + hspu to 6" block - 4 sets total
power clean from ground + pushup walkup to hs(thanks for the idea Tony!) - 3 sets total
Jason, Dan M:
If the type of clean isn't specified, then you're free to do 'em as you like. Fairly obviously, hang power cleans will get you through them fastest (= most rounds = best score) . . . but cleans from the floor represent more physical work, and squat cleans are always 'preferable' (Lincoln has posted several times on the discussion board about why they're better, including better transferrability to OL, and even to power cleans . . .)
For myself, I always do cleans from the floor (unless the WOD specifically calls for a hang clean), and try to do them as squat cleans (maybe about 50/50 squat/power). My WOD performance isn't going to impress anyone anyway, so I might as well get as much training in as I can.
135lb power cleans
45lb dumbbell presses replaced hspu's
Today busted 7 full rounds + 5 HSC's. I did Hang Squat Cleans because my back is still ailing, but brought them to full squat. WHEW! Uses 75#(back) and 40# dumbbell sitdown presses for shoulders(back).
I noticed today while working on form, if you explode into and under the shrug the bar falls right onto your front squat position. Good grief, it feels good when you notice form coming together.
Complete as many rounds as you can in 20 minutes of:
Clean 115#, 10 reps
10 Handstand pushups (supported)
4 complete rds + 6 cleans
Still find myself incorporating a bit of a "high pull" just before dropping under the bar. Perhaps not enough explosion once the bar clears the knees... Another technique to work on during warm-ups.
50# db presses replaced hspu
135# power cleans
HSPU's against wall
5 Rounds plus 10 cleans
55 lbs on the cleans - all sets unbroken
HSPU's to 3/4 most rounds and some were without the wall. The rest were at least to 1/2 way. HSPU were broken sets.
4 complete sets + 10 cleans and 7 HSPUs
Cleans were all power cleans, HSPUs were embarrassingly shallow and broken into sets of 3 or less.
After the WOD, I felt some extra training was in order, so I did pull-up/push-up couplets at 18/16/14/12/10/8/6/4/2.
Just got to yesterday's Helen. 16.01 for me, as usual the runs are just old and slow. I am hugely impressed with the single-digit times, particularly Matt G: Outstanding!
COMPLETED 7 ROUNDS;
135# FULL CLEANS
50# STANDING DUMBELL MILITARY PRESSES
PLUS 10 FULL CLEANS
ENJOYED GETTING MY ASS KICKED BILL G. JUPITER, FLORIDA
Per the hand doctor I saw this afternoon, the break was worse than the ER doctor lead me to believe. But when the temporary cast was removed and I could make a fist (weak, but all the fingers could curl on their own) and even slighty extend the fingers without pain, the doctor was amazed at the rate of recovery. He opted for another removable cast and told me to exercise; do what I can without pain, apply ice then replace the cast when finished.
Looks like I shouldn't be needing any formal PT when I see him a month from now!
Completed a full 5 rounds.
115# cleans instead of 135#
20# dumbell military presses
This was a hard one too. For some reason I have a splitting headache. I tried to clean the 135# but could not safetly do it so I dropped it to 115#.
95#cleans. I started with HSPUs and then switched to "full squat DB military presses" but all I had were 20# DBs. I had a few epiphanies with the clean technique due to some inspiration from the message board, and back issues of CFJ (medicine ball clean). Thank you!
4 rounds + 10 cleans and 8 HSPU's
more pst crap (rescheduled for 12/22)...
2x800/2x400/2x200 all on 8min-mile pace intervals w/ :30 extra before 200s
times: 2:48(say whaaaat?! woohoo!)/3:06/1:31/1:36/:38/:37
and since i averaged <6min-mile pace, im skipping the swim i was considering
I misread workout and did 12 cleans and 10 HSPUs.
I completed 6.75 rounds (6 rounds of 12 135# cleans and 10 HSPUS +12 cleans and 5 HSPUs)
Please, Sir, may I have another?
Sub'd 95# for the cleans and held the handstand position for 10-15 seconds per round. BW is 205#, and HSPU's are difficult without a spot.
Finished 9 complete rounds, but broke the clean sets into 2X5 on each round--bar began to slip in the later rounds. Ideally, with spotting on the HSPU's and using the presribed weights, 4, maybe 5 rounds would have been more realisitic.
Warmed up with squats, situps, OH squats with broom stick and 500 jump ropes. Finished with 500 more jump ropes and boxing techniques.
Had to go back and do the "Dirty Thirty" from the other day, as I quit at 3 rounds due to time the first time. All 4 this time. Hardest WOD I can remember, more than 3 Bars Of Death. Did it in Denver, +5600 ft elevation over normal site. I can feel it now.
I did Helen this morning to make up for the fact that I missed my workout yesterday, then did the WOD in the afternoon. My performance on Helen was a misserable 13:53. I was having much trouble hanging onto the pull-up bar as it was pooring rain at the track this morning, but the run and the swings felt really good.(at least better than the last time I did it) For today's WOD I got through five quasi rounds. My handstand pushups are only partials. I definately need to work harder on those. Cleans were 135lbs, last three sets were groups of five.
3 rounds + 3 cleans as prescribed.
All sets broken up but I got 5 reps in a row on each exercise on each round.
This was my first time doing both squat cleans and handstand push ups so I was very happy to get all the reps on both. I always did power cleans before.
Well the positive thing was how light the 135 pds felt after sat's clean 'focus'day.....
the down side is only 4 rounds (as Rx'd)..
Heart just feels like it's going to blast through my chest wall and I end up always 'needing' to take a minute or so between exercises.
Does the conditioning process lessen this response over time....or do you just move to the next exercise regardless?
You do feel as alive as ever..gotta love it... beats fading away!
Had to cut it a few minutes short. Completed 5 rounds + 5 cleans. Could have gotten 6 rounds, but stopped to meet some people for dinner. Nice workout. I was hurting.
I need to take this day off and I will do this tomorrow. My hips are hurting from all of the dumbbell swings lately.
6.5 rounds as RXed
interesting to note first 3 in 10:35
last 3.5 in 9:25
I'll get 8 next time...
8 full rounds
powercleans and hspu on floor forehead to ground
balance is getting better
treadmill, 10 min, light
skipping, 2X2 min. rds
45lb dumbell swings, 2x10 reps
dumbell snatch, 45lbs, 5 reps each arm
Session was 6 sets, 150lb cleans, strong and good technique. H.S.P.U.'s were pathetic!! First two sets were shallow and broken. So instead elevated my feet on a bench, above horiz. to do P.U.'s. Not an excuse, but at 255lbs, my power to weight ratio is a little weak.
After regulation 20 min workout, did one extra set each of cleans, and elevated push ups, to get 24:00 mins.
Then did a light cool down, of treadmill and skipping
Eric from Salt Lake, F.D., if you see this post, send me at work. firstname.lastname@example.org
3 rounds + 10 cleans & 2 HSPU
HSPUs nose to mat
The WODs with greater intensity slow me down, but I'm seeing improvement. In round 3, I did the cleans unbroken. I need to do a focus period on the HSPUs, all doubles and singles here.
Completed 6.5 rounds of Hang cleans with 135 and partner assisted HSPU's.
2 complete rounds + 7 cleans
I spent the last two minutes trying to get an 8th clean. I just couldn't get the weight up past my waist. Any ideas?
2 hpsu's shy of five rounds. 135# cleans.
4 full rounds, 9 cleans
did power cleans
hspu were about 1/2 way down, better than first attempt month ago were could not even hold position
6 rounds and one clean, as perscribed
Can't do cleans, due to elbow, so after warming up with some stretching (yes, Pitts said the s-word!) and some clubs,
55# full squat snatches and HSPU
1st round both unbroken; breaks on both exercises for next 3 rounds. Round 5 - no breaks on the snatches. Interesting focus on the shoulders!
Finished off with 3 rounds of 20 alternating one-hand KB (1 pood) swings and 20 tac lunges.
I was so looking forward to this WOD, but I had nothing left after 56 rounds of 10 x snow toss. Santa Cruz doesn't get snow, but Cleveland sure does. It was the first big snow of the season, and none of the machinized versions of snow removal were in place. It's been years since I've shoveled so much snow (I won't mention the other stuff I've shoveled recently). It seems to make deadlifts, cleans, and KB swings unnecessary. I'm looking forward to sharing the joy by bringing virtual shoveling to my SC classes next week.
Busted out 7 rounds! My goal was 4! Thanks Chris!
I did 135# for cleans for the first round. Then I dropped it to 115# for the next rounds. I did a 75# military press in place of HSPU.
5 rounds, 10 cleans, and 6 presses
After good warmup on heavy bag.
8 full rounds
No problem with cleans.
HSPU, on the other hand.
First 6 rounds went fine, last two rounds were horrible. 5/5, then 4/3/2/1
Waited 5 FULL minutes and then finished with an extra set of 25, 135# cleans.
I think my heart will explode.
7 rounds using 115# on the cleans (from the floor to a power stance). Some cleans were done without any bend in the leg (yikes!).
Did ass up push ups to work up to HSPU's.
Cranked out the last round in less than 2 minutes by going to just the bar and doing full squat cleans, non-stop, for 10.
Looking forward to tomorrow's front squat work.
cleans were a mix of full squats and power cleans (from the floor).
HSPUs were only about halfway down then back up, then a complete power drop with my head touching the floor before kicking back up.
4 sets even.
I know Brian (BW 248) from my work and he is a monster!
I did the cleans with 135lb and subbed 50lb db presses for HSPU. I did 5 rounds in 19:50. The cleans felt heavy and took me twice as long as the presses.
8 full rounds (@ 135lbs.) + 5 more cleans.
Did odd sets as squat cleans, evens as power cleans. Good workout.
Monday Night Football last night was awesome! Hey Rutman...we won!!!
6 rounds plus 10 cleans.
Used 75# for cleans and most HSPU's were to my forehead, some to top of head towards the end of each set, all sets broken.
bw=200lb. 4 rounds. all cleans broken into 5/5, did hammer strenght presses at 190lb instead of hspu; i have a bad shoulder and if it pops i'll bust my face doing hspu. not good....
Is R Miller soloing and is that at El Cap?
From an interested Aussie Climber
95# press to sub hspu
4 19/20 rounds
Subbed 20 decline pullups for 10 HSPU's, feet on bench (I know it's not a real sub)
Whew, those cleans get you after awhile.
subbed 30lb dumbells for hspu. (could have gone heavier).
cleans 135lb. (first two sets unbroken. others 5/5).
2 Rounds + 10 cleans
104lb Cleans (2 x 52lb kbs)
Wall Walks subbed for HSPU
All sets of cleans unbroken, all wall walks in twos.
3 rounds, plus 5 cleans
I did better in comparison to the group than I expected to, even though I subbed military presses with 50# dumbbells for the HSPUs
4 rounds. All squat cleans. 10 HSPU with one foot on the wall.
hspu- assisted push up to wall basically try to hold for a few seconds. Not very good at it.
did free squats w/no weight 8 sets 25 reps
ass to the grass tried some hindu squats also
Got 6 and a half rounds.
Subed power curls for cleans and when I finshed with my last half set of HSPU's I was laying squarely on my face.
5rounds + 1 clean set and 3 HSPU
Note Clean sets were squat cleans but interspersed with deadlift. Did 40 lb dumbell press on 4th set of HSPU then went back to HSPU.
Did 115lb cleans, 50lb dumbbell military press.
3 presses short of 5 rounds.
6 full rounds and 5 hspu as written
8 full rounds + 10 cleans. the only sets that were broken were the last two sets of cleans (8,2 and then 6,4).
Warm-up: 8 doubles of snatches w/105#. 1 minute rest.
HSPUs done w/wall for balance, nose to floor. Used power cleans from the floor every round. Tried to pace myself at one round every two minutes but this scheme fell apart after round 3 when HSPUs started falling apart. Although the cleans stayed solid throughout the workout, HSPUs degenerated into singles on the last two rounds. Finished after the 7th round of cleans (6.5 rounds).
Dave - nice poetry.
Kelly - good to hear the hand isn't as bad as originally thought. Hope you heal fast.
125# Power Cleans
35# DB seated press's sub for HSPU
4 rounds + 10 cleans + 4 seated presses
95# Power Cleans x 4 rounds.
30# Dumbbell Military Presses x 4 rounds.
Not strong enough to do as Rx'ed:
95lb cleans for 4 rounds, down to 85lb then 80lb for last 4 rounds. These were too easy in early reps but by the 8th, 9th, & 10th reps my forearms were so wound tight I could barely keep hold of the bar when dropping back to starting position and I was scared of dropping the whole shebang.
40lb db for 1st round
30lb db for rounds 2-4
25lb db after that. struggled mightily in last few reps of each round.
A lesson in humility.
1 round with 135# C&J, 45# DB presses, then 6 rounds subbing 25# presses. The WODs seem so simple on paper...
gym too busy to do cleans so I subbed stomach exercise and type-writer pullups instead. Completed five rounds, most of the HSPU were broken sets of six and fours.
6 rounds subd ring pushups for handstand push ups.
Subs: hang power clean with only 65 lbs.
dumbbell presses with 35 lb (only 6 in the first round) to 30 lb. to 25 lb.
4 presses short of 6 rounds.
Maybe my shoulders will be stronger after I do CrossFit WODs for a year...
Shoulder presses w/ 20# for round 1 and 15# for the rest of the rounds.
7 rounds + 5 cleans
Had to break up the cleans at 5 rounds - Shoulder presses broken 5/5 for all rounds except maybe 1.
5 full rounds + 10 cleans and 4 HSPUs
Could not do handstand pushups. Substituted 20 pushups instead. Finished 7 rounds.
weak! 3 full rounds, plus 10 cleans. did power cleans from ground w/ 95 lbs. HSPUs broken and a struggle. warmed up w/ 15 mins on ellyptical. met another crossfitter, guy named kelly. my red face and puffing gave me away.
4 complete rounds, no extra reps. Used 135 for cleans, had to sub standing push press for HSPU. After the 20 min, worked on walkups and handstands.
3 rounds of 135 lb cleans and 10 HSPUs + 10 cleans and 3 HSPUs. First set of power cleans straight through, then broken into 6-4, 6-4, 7-3. All sets of HSPUs broken into sets of 3s then 2s then 1s then faceplants.
More stuff to work on, namely HSPUs.
and it hurts. Today I finally did handstands.
135# power cleans...5 rounds
HSPU....................4 rounds, 5 reps
5 with 95. on one of the hspu i even got hair on the ground
Split every set but the first in half, cleans were w/ 95lbs, HSPUs against the wall.
9.5 rounds = 9 rds of cleans + 8 rds of DB presses.
Subbed 95# for power cleans, and 25# DB's for HSPU's.
5 rounds + 5 Cleans @ 115#
7 complete rounds and 5 cleans on top of that. All with 135 lbs.
3 rounds of:
Clean 135 lbs, 10 reps (singlesó25 powercleans, 5 squat cleans)
Sots press, 20lb dumbbells, 10 reps (5,5--5,5--10)
Interesting workout since 135 is pretty close to my 1RM.
8 rounds did my hspus off a wall, last few were broken sets.
100 situps afterwards.
4 rounds 5 cleans in 20 min
squat cleans a2a
Loved this one