Great job Eva!

Bring it!

what is the sub for hspu's? Should I just do it up against the wall and limit the range of motion? What are some different subs?

Do you use 2 dumbbells in a squat clean? And is this just a clean but you must get underneath it before the catch?

E-VA T....E-VA T....E-VA T..
The seminar in CO is going to be legit.

Instead of doing 50lb dumbbell squat clean is it a satisfactory sub to 100lb barbell clean?

Great work Eva!

Eva T's the man, um argh i mean the Woman
great job Eva.

Bryon D.
the barbell is a good sub if you don't have Db's

Tyrone
try here
http://www.mitymous.net/weights/xfitfaq.htm
chech out substitution 3.8
standing military press is also an option but not as good as practicing handstands.

nick
use 2 dumbells and catch them in a front squat as deep as u can go with good form.

Eva, you rock! Great job.

I'm going to need some sort of video for a Dumbell Squat Clean.

Gabe - if you look under "exercises" at the "squat clean" you will get a pretty good idea of the move. Just do it with dumbells instead.

Get some, Eva!!

Very impressive, Eva. Makes me want to go practice on my rings more!

As for this WOD, I've only got two 1.5pood kbs and two 25lb dumbbells to work with... this should be fun.

i've just started crossfit and i don't think i can do handstand pushups are there any substitutions?

I think crossfit would work out even better with a workout partner, is their anybody in Dayton, Ohio who is an crossfit junky

Great job Eva!!

Rest day for me. :)

Solid Eva.

-D.

Sumi,

And everybody else (me included) not too comfortable yet with hspu, I think a quote from Coach Glassman on hspu substitutions for 'Diane' might be helpful:

"If you need help with the handstand push-up take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk."

25lb dumbells 10x
11lb dumbells 15x 20x
hspu with help
11:46 (answered door in the middle and forgot to stop watch, and other interuptions...kids)
still kicked my tail.

used 20kg, 15kg then 12.5kg db's for the squat cleans.
hspu's were all partials and are my achilles heel
need to make them my strength.

18:50 nuff said

Nicely done Eva.

I now have something else to try on the rings today. That is the problem, the rings are so addicting that I can't help myself but get on them every chance I get.... ahh well.... lets hear it for over training.

15x35#, 20x25#, 25x15#
Did all the HSPU's with my toes on a wall for balance, those puppies are difficult!
14:38, what a great workout.
I wish I'd found crossfit like 12 years ago!

used 45#, 30# and 20# dumbells for squat cleans, and bar shoulder press (95#) for HSPUs. 11:58

cfwu x 2

20 x 50#,
15 x 35#
10 x 20#
For DB squat cleans (I thought decreasing by 15#'s guess I should read more carefully next time.)

21-15-9 Assisted HSPU's with toes on a bench.

total time: 10:29

Nice little workout, the DB squat cleans felt very awkward as opposed to barbell SC's I had to experiment to find a good way to "rack" the DB's when I was coming up on the front squat. I realized during the set with the 35's I was throwing the weight up rather than cleaning it up. (bad form...ugh)

35# x 10
25# x 15
20# x 20
Sub'd bar push ups

12:18

17:32

50lb db squat clean 10
21 hspu
35 lb db squat clean 15
15 hspu
25 lb db squat clean 20
9 hspu

Handstand pushups not all the way down.

Just saw the video....that's awesome congrats Eva T.

Subbed 35# DB shoulder press for HSPU. My HSPU suck something fierce.

Total time: 11:06

R1: 0:48, 2:08; total: 2:56
R2: 1:04, 3:18; total: 4:22
R3: 1:25, 2:23; total: 3:48

R1: SC: unbroken; SP: 7-5-4-3-2
R2: SC: unbroken; SP: 2-2-2-1-1-2-2-2-1
R3: SC: 12-8; SP: 1-1-2-2-1-1-1

Well, turns out my shoulder presses suck severely, too.

Happy with the first 2 rounds of squat cleans. Not happy having to break up the last round of them. Truth be told, my legs were burning but i still had juice, both muscle and wind. i think i just pansied out instead of working through the pain. Need to dig a bit deeper next time.

Congrats, Eva! Looking great!

Great job Eva! I have to get myself some rings!

What is the difference between a clean and a squat clean?

-Joe

Deadlift ME black box day
3-2-2-2-1-1-1-1-1

275-285-295-305-315-325-335-345-355(PR!)

BW = 170 this morning.

A good substitute for HSPU is an incline push-up. Put your feet up high on something (I used to use a barbell placed high in a squat rack) and do push-ups. Gradually increase the angle over a period of weeks/months.

12:15

50lb db squat clean 10
21 hspu
35 lb db squat clean 15
15 hspu
25 lb db squat clean 20
9 hspu

thanks,
Josh

15:37

-sub'd 95 lb overhead press for handstand push-ups.

Team Baghdad

as r'xd:

SSG Rose 6:20
SGT Norman 6:40
SPC Terry (subbed barbell) 6:15
SGT Galloway 11:05

Can't get the slide shows to come up on my computer, any suggestions?

We have a small group workout in Enfield CT Friday at 1030 AM. If anybody in the area is interested let me know and I'll give you the details. Chris S are you coming?

11:42
HSPUs were assisted with smith machine so I can go all the way down. Working up to one leg, then no legs.
Cleans were as Rx'd. Short, but sweetly tough.

Bob C.

I upgraded the Java on my PC and the slideshows started to run fine. Go to www.java.com.

Greg

19:05

I have always done HSPU with my chest facing the wall (toes on wall for balance) and with my hands on the floor. Today, I tried them with my back to the wall and with my hands on 4x4 blocks. WOW, what a difference. These were a totally different animal. Much, much harder for me. I've never been especially good at overhead work and this highlighted it painfully. If every weakness is an opportunity, then I just won the lottery.

Great job Eva! I still haven't figured that one out....

7:36 - Weights as posted, butt to ankles squat cleans from the ground each rep. No breaks the first set of cleans. Despite having lighter dumbbells the next two rounds, I had several breaks on each. No breaks on the HSPUs.

Crossfit Virginia

Well, we are not up to speed with HSPU yet, so we subbed with standing shoulder presses.

Erika/ Time 5:22
Leigh-Anne/ Time 5:46
used 20#/15#/10# DB for squat cleans and 15# for shoulder presses

Craig/ Time 10:50
used 50#/35#/25# DB for squat cleans and 35# for shoulder presses

Subbed barbell weights for dumbells.

Subbed stair pushups for hspu.

Next time I'll read comments first.

Squat clean 35#/25#/10#

9:35

15:00 as rx'd
hspu getting better

Did own wod due to differing goals...
DB Snatch with Rows 4 sets of max all the way up to 60#db and 250# rows
weighted leg raises for 5 sets
db alternating incline press 2 sets with 80#...

Smoked and done in 30 minutes, met a cfitter who just graduated Ranger scool - Congrats Matt - you did good on todays wod!

41 YO Male
187 lbs.
12:27 as Rx
Partial HSPU(improving)

Eva your Awesome.
As rx'd
50# 10 unbroken
21 hspu broken
35# 15 10/5
15 hspu broken
25# 20 10/10
9 hspu 4/2/2/1
14:33

subbed 30, 35, and 50# dumbell press for hspu and still got my butt kicked. Much harder than anticipated.
19:51

16:08. If anyone is curious about form, it's helpful to look at the October 2004 Crossfit Journal. There is a picture and brief description of the exercise in the dumbell section just after the dumbell snatch. It appears the primary difference between dumbell and barbell clean is the grip. Db cleans are done with a hammer grip. The dumbells are in the hammer grip position just outside the feet at the start.

JP

i have instituted a quasi-crossfit program at my school in the Dayton-area. many teams are using parts of it and several teachers as well.

we are seriously considering finding a way to get an affiliate in Dayton (specifically Kettering).

13:40 as rx'd

10:02 as rx´d

approx.13 min.
30#,25#,20# squat cleans
pikeD HSPU

12:12
hspu still not quite nose to floor

Eva T, gettin after as usual baby. Outstanding work.

Team Ruthless Crossfit Va.

did the weights and HSPU's as RX'd,but we were in debate as to whether we did hanging or touch and go DB squat cleans.We decided on the hanging DB squat cleans.

Time was 4:26

Recovered from that and decided to try touch and go squat cleans with a barbell.here is what I did.

3 rounds of 15 for time.
100 lb.BB touch-n-go squat cleans and HSPU's
this was much harder

Time was 9:35

finished up with 5 sets of Bench Press

Great WOD

JeffT

cfwu x3

WOD: 14:57 w/ forehead-to-ground negatives for the HSPU. i suck at HSPUs and i know it. i really need to work on them bc kicking up into a handstand 45 times sucks. DBSCs were pretty solid...a little slow and deliberate, but i only had to break the middle set. something later.

10:11
Eva, that's great.

My HSPU's were toes against the wall for balance, and I was not quite to the floor.

Today was the first time I walked from a WOD.
No excuses. I was just having an awful go at it.
Good work everyone else.

wu on bike 12 minutes

40#db clean 10 reps
21 hspu's =3.07.02
30#db clean 15 reps
15 hspu's =4.21.67
25#db cleans
9 hspu's =4.44.96
total = 12.36.65
did the cleans with db's at sides and db's in front.. definately sucking wind on this one..

cfwu x3

subbed 20# for 25# dumbbell. HSPU's to medicine ball and than up.

5:00

DSC
35lb, 30lb, 20lb

Started to get the hang of it by the end. I couldn't believe how gassed I was getting. I shut off the watch and worked on technique.

Subb'd 65lb MP for HSPU's

Greg Amundson - 5:58

Did as required except HSPU were pretty pathetic ,just moving arms a few inches at elbows.I to was suprised at the cardio effect and the wobbly legs after...still I should know better!!

9:48
Squat cleans as Rx'ed
HSPUs did 21 and 15 with my feet on a smith machine bar as high up as I could get it and still touch it with my feet. Someone used it on the last set so I just did 9 push presses with the 50lbs. dumbells.

Used 22kg D.b for first set, 16kg for 2nd, 12kg for third

Time 14:37

14:10
HSPU assisted at smith machine - toes holding bar - knees slightly bent.
50lbs squat cleans looked like shit but the rounds 2 and 3 much better technically
1st time doing DB squat cleans so experimented a little with positioning

12:38, but subbed:

115# barbell x 10
85# barbell x 20
65# barbell x 30

Ray

Went from (poor) memory and instead did:

50 pound Dumbbell squat cleans, 9 reps
21 Handstand push-ups
40 pound Dumbbell squat cleans, 15 reps
15 Handstand push-ups
30 pound Dumbbell squat cleans, 21 reps
9 Handstand push-ups

T = 15:38

12:26. Ugly time.

Did yesterday's WOD first, then did a short(1/3) version of today's WOD

5reps, 50# DB Squat Cleans,
7 HSPU
10reps, 35# DB Squat Cleans,
5 HSPU
15reps, 20# DB Squat Cleans,
3 HSPU

7:08

11:43
DBSC as RX'd
HSPU assisted by resting tops of both feet on bar of squat cage, body held at something like 15-20 degrees from vertical.

13:20

Smith machine assist.
Let's just say this workout is a work in progress for me!

Did some extra dumbbell squats to make up for poor form.

Even a bad Crossfit day rocks!

++
++

14 min even
sub 35# db/25#/20#
all broken
wu=5 min stairclimb
xfwu x 3 strick pu

back very tight/soar from yesterday!

For time:
50 pound Dumbbell squat cleans, 10 reps
**21 Handstand push-ups (11 unassisted, rest supported in dip station)
35 pound Dumbbell squat cleans, 15 reps
**15 Handstand push-ups (supported in dip station)
25 pound Dumbbell squat cleans, 20 reps
**9 Handstand push-ups (supported in dip station)
**sub
TOTAL TIME=15:15
1 month ago I couldn't do 1 HSPU, so pretty pleased with today's effort.

11:54
pathetic ROM on HSPU's

45# X 10
21 hspu
35# X 15
15 hspu
25# X 20
9 hspu

Time = 15:01
My form on the first set of cleans was poor, but improved on the last two.

cfwu x 2

DB Sq Cl (40lb x 10, 30lb x 15, 20lb x 20)
self-assisted HSPUs 21, 15, 9

10:32

even with my modification, it was still a rough workout.

finished with 3 sets of ring dips.

11:48 as Rx'd

ANYBODY?COMPUTER GEEKS...I cant pull up any of the WOD videos... do I need to install special software??? thanks

Big mistake, didn't follow instruction, started working towards 5o reps w/50# db and stopped around 20 in the firstround. Anyways corrected things and finished 13:49

Dave K;

www.microsoft.com/windows/windowsmedia/default.aspx

Try installing the latest version of Windows Media Player of the Microsoft website. Try the link above, I could not test it because it was blocked by my company.

Greg

17:27 with prescribed weights and combination of HSPU to 1/2 depth and pushups with feet elevated about 3 1/2 feet on bar

Hey y'all, what Delaney said about the hammer grip makes sense to me at the bottom, but how do you transition at the top of the clean (what is the grip at the top?) My Journals don't go back that far. Thanks!

Flight PT: 400m, Tabata Squats, 1200m.

Anxiously awaiting delivery of my power rings- my darling fiancee got them for me as a gift for our wedding this Saturday. She couldn't keep the secret.

I came back to check out comments again, and saw where it was instructed to take each rep from the ground.I need to be more awake when I read the WOD:)

JeffT

Hey Matt, stays hammer throughout. The article suggests not to curl the weight. So in my humble opinion I would say you should explode with the hips just as you would on a regular clean w/ straight arms and 'catch' by bring your elbows forward as you come underneath the weight into a full squat.

17:06

I'm really not sure about how correct my form was, I think I played into the pitfalls mentioned in the CF description. It was an ass kicker, but fun! I'm learning to enjoy the feel of pulling heavy weight. Thanks Coach and Lauren!

Everybody needs to checkout the cross-fit Oklahoma site it is awesome, especially that big sexy guy named Reed. No but really we have some amazing people and athletes, like Iva, Larry, Denise, and my second mama Coach Carney. keep it up guy's. Hey lisa let me know if you got my e-mail.

9:20
squat cleans as rxd
35 lb. dbs for hspu's

Go Eva!

11:59 as rx'd, all full range squat cleans

45lb db cleans X 10
21 HSPUs
30 lb db cleans X 15
15 HSPUs
20 lb db cleans X 20
9 HSPUs
11:57

Had to sub a lot on this one due to equip (or lack thereof!)

dbells were swapped for a pair of 16kg kbells and did not decrease in weight.

hspu were swapped for strict military press with 25kg

karl = 11:43.98
dan = 16:03.12

man, those kbell squat snatches hurt....

oh yeah, 20 mile cycle and 250 press ups today as part of my work challenge!

Hi all,

This is our run/plyo/hold day
Workout as follows
Combination skip, hand stand against wall, single leg hop, karioky (Sp?), and double leg hop. Hand stand hold (:10) followed each exercise and the skip alternated with the other three. Distance covered was 120" per mobile movement. Five rounds. Duration 23:00.
Lisa did an abbreviated version of this for four rounds. Duration 18:40.

40# db SC x 10
21 assisted HSPU
30# db SC x 15
15 assisted HSPU
20# db SC x 20
9 assisted HSPU
9:39.

Gotta work on getting unassisted HSPU!

14:30

30#,25#,20# squat cleans

I actually did my first unassisted HSPU!!!...all others were assisted with legs bent at knees and calf over bar...

Did the cleans from the ground, but didn't drop back into a deep squat, which explains my lightning time compared to everyone else. HSPUs with feet on 4.5 foot support, sets unbroken.

9:36

16.40 as Rxed, all sets broken though. Way too slow.

I figure I should open a sandwich shop with all the SUBS I made today:

40lb DB Thrusters x 10,10,10,10,5
Upright Row x 75x10;65x10,10,10,5

Eva you are amazing!!!!

Time 10:07

This was a butt kicker. Can not do full HSPU's due to a shoulder injury so did partials. Used a ladder with my feet on the 4th rung. Will work my way up the ladder till I can do full HSPUs again.

8:33

Wow, it was amazing how hard those squat cleans got during the higher reps towards the end. Definitely fun times!

Executed the WoD without proper timing: between 15-20 minutes approximately. (assisted HSPUs).
- R1: 45lbs/22 HSPUs, broken sets
- R2: 35lbs/17 HSPUs, broken sets.
- R3: 25lbs/12 HSPUs, broken sets.
-Did not start from floor as prescribed, missed that instruction.
- Additional 2 sets of DBSC done with 50 and 40lbs jusr for practice and effort.

wod as rx'd
lance=6:46
alancook=6:56

10 minutes, but holy cow, I can't do a HSPU worth squat (?). More like a spastic shrug!
Plus, it's really hard to do proper pull-under squats in the clean w/ such light weights.
Great WOD though.

I'm used to getting stares from my regular workouts but EVERYONE stares during CrossFit workouts.

Handstand pushups were against the wall.
Time: 10:35

16:45
Used 20#,15#,10#. Only weights available today, however I couldn't have gone much heavier. All cleans from ground and butt to ankles. HSPU against a wall, and a little deeper. Last times were small pulses, today I actually got some depth and was able to push back up.
Finished with a 1000m row.

15:18

I used 25#, 15#, 12.5# on the dumbbell squat cleans. I did 30# overhead press in place of the HSPU.

10:10 w/ mods

Weights were 44#, 33#, #20. For the HSPUs, I did an assist with my feet hooked over a bar. Even so, all sets were broken. I may have lost a minute or so waiting for equipment, but the rest wasn't unwelcome.

8:03 with feet on a smith rack bar for HSPUs

...and in other related news in this mornings L.A. Times:
"I'm so much more fit," said Garcia, whose team is hosting the North Orange County tournament this week. "I don't come out of games anymore, I just set the whole game."

Garcia said he used a training program originally designed for the military and police but is now used by athletes and fitness enthusiasts.

"It's a bunch of fast-paced, multi-repetition exercises that you try to go through as fast as you can," Garcia said. "Eventually, you just start getting better at it."

11:49.1.

Should have been m8uch faster, but I tore all the skin off my left hand and could barely hold the dumbell. As it was, I was bleeding all over the floor by the end.

Did 7 HSPU's on first set and finished that set w/135# standing shoulder press. Next two rounds were 95#.

Cleans as Rx'd.

Missed yesterday's w/o, so I followed today's w/15 x 35# DB snatch (too light), 15 PU, 9 x 55# DB snatch, 9 PU.

Bodyweight 215.
Total time ~35 min.

11:37
My form was horrible so I lowered the weights to 35, 20, 10 and did hspu's with feet/knees supported

Ring dips, OHS then

100 pullups and 100 HSPU for time - 14:32 total.

Started with weaker exercise HSPU and did only as many pullups each rotation as HSPU. Took me 15 rounds to complete all.

Sub workout above was due to back still being somewhat tender from Linda, still

13:52

Had to change out weights on dumbbells between
rounds.

As rx'd

19min 15sec

No subs, and full range.

88 lbs on bar - 10reps
63 lbs on bar - 20 reps
48 lbs on bar - 30 reps

Not sure what my time was????

Team Ruthless
CrossFit Virginia
Did cleans from the hang
Dino: 3:22
Dr. Miller: 4:00
Ashley: 4:55

How many pounds is "1.5 pood" on the kettle bell??? The ones at my gym have weights on them. Any help would be awsome.

How many pounds is "1.5 pood" on the kettle bell??? The ones at my gym have weights on them. Any help would be awsome.

17:12

Weights as rx'd. All sets except the last set of HSPUs broken.

Dumbell squats are killer. I actually lost my balance and fell back on my ass during the first set (no damage done). These really left me winded.

I still can't kick into any kind of handstand so I pretty much just walk my self up the wall (facing the wall). The pushups themselves are still pretty shallow but seem to be improving a little bit.

Stopped the clock and finished up with some attempts to kick into a handstand on my parallettes against the wall. A couple of times I came really close.

as required:

6:37

10:09 with the following mods:
25# dumbells for all SC's using hammer grip
HSPUs all against wall at an angle (hands around 2' from wall, facing wall) but good range.

Bonus points for dodging my spastic border collie while completing.

for some reason i felt like Oly lifting heavy today post-WOD. so after work i went w/ C&Js and got a 20# PR of 195. front squat still limits me, but im bearing down on my goal of 225. word up.

also, congrats to Andrew B!

As Rx'd: 20:39

All sets were broken. DB squats cleans are very challenging. Its very strange to rack them on the shoulders. Form needs improvement.

HSPUs were subbed with 40lb DB presses in the second two sets.

OLAD Squats
340 for 5
365 for 3
390 for 2
395 for 2

Crossfit ME
Standing press, 8 sets of 2
175lbs

Steveo

i only had 50# dbs to work with, so i did it the hard way:
9-15-21 db squat cleans @ 2 x 50# (from floor)
21-15-9 HSPU
time = 10:38

everything broken but the nines.
BW = 165#

What a great work out. Took me about 31 minutes to complete. Use a BB instead of DB's.

-Joe

Jonny K

I believe that 1.5 Poods is equivelant to 54lbs. In the past Coach posted that a 55lb DBL is the sub for 1.5 Pood Kettel Bell.
Get some.

D.J.

12:42 as Rx'd
this one really worked the shoulders, as I found out partway through my 2nd set of HSPUs, as I was barely able to do them.

DROM
CF Warmup -pullups/dips
3x2min. Jump Rope

Subbed oly bar on cleans
HSPU assisted but unbroken
~8:00

Stretching

A couple of guys from work joined me today for the workout. It was cool to not be the only one getting looks and feeling light headed. Fight Club, Errrr.... CrossFit grows by two more!

CFWU x3
WOD :8::27 DJ
:15::35 Javie
:16::00 Jack/John(subed 35,25,15lbl DBL)

My legs were smoked from morning run already. They're dead now. We definatley need to work on our form. But seeing that you catch it in the Hammer grip makes me realise we weren't too far off. HSPU's were done w/feet on a leg lift/dip bar station. I really need to work on doing a real handstand though.

Got a pretty good ab workout from laughing at John and his remarks as he was getting his Arrsss kicked by this one. Welcome to the club guys! Hoo-Ya!

No WOD today, but did a "crossfit prepares you for life" workout. Loaded 1-2" gravel into 5 gallon buckets, carried buckets, lifted buckets into truck. Lots of gravel, lots of buckets. Emptied buckets and repeated, many times.

Damn, made this one a bit harder by doing DB Squat Cleans @ 10, 20, and 30 reps instead of 10, 15, 20. Oh well. Otherwise completed as prescribed in 14:26. Shoulders are burning!

10:10 as Rx'D and accidentally did 20 reps with the 35lbs DB's.

16:38
25lb db on 1st 2 rounds, 20lb on 3rd. 10 min elliptical warm up 12/12.

No internet access this morning! I faked my own WOD with some cleans, thrusters and deadlifts. Feeling good! Looking forward to doing this WOD tomorrow.

as rx'd
3 min warm up run

13:56
50lbs 8(f on 9) / 2
HSPU 16 on smith press / 5 on wall
35lbs 10/5
HSPU 10 on smith / 5 on wall
25lbs 10/10
HSPU 9(f on 10) smith / 1 wall

13:29
Dbs: 40s/30s/20s

weights as rx'd, HSPU's against smith machine

19:40

Harder than I expected.

8:52 as Rx'd

Wife:
10:15 w/ DB Squat cleans - 2x35#, 30#, 25#
HSPUs with feet on foot locker, body in a "v"

crossfit tikrit:
mfbunch: 7:44
joeyd: 7:43
rom for hspu needs work for both!
adjusted weight for bodyweight, used 45's on first set, all others as prescribed, first set unbroken all remaining sets broken

Time: 5:08
40 pound Dumbbell squat cleans, 10 reps
21 Handstand push-ups with 6 holes showing on squat rack
30 pound Dumbbell squat cleans, 15 reps
15 Handstand push-ups, same as above
20 pound Dumbbell squat cleans, 20 reps
9 Handstand push-ups, same as above

13:34

16 minutes. HSPU's were killing me :(

Group Moffett completed the WOD in 14:50:22, this was an interesting workout with lots of sweating.

we all did this as Rx'd times all scattered time range 6:15 to 10:00. We get a lot of funny looks from the marines here. Little do they know thier docs are in better shape than they are. HEHEHE. Keep up the stong work crossfit. Hey coach I have not scene a WOD w rowing in a long time....what gives???
Respectfully yours,
-Your Disciples

45# DBs for HSPU

19:47

16:13, had to break up cleans, about 70% of HSPUs were negs to headstand, the others @ 50% flexion.

~17 min...hspus were only about 1/4 rom

Felt kinda ornery this morning. The WOD, as usual, took care of that. HSPU forehead to floor, back to wall.

09:54 as Rx'd.

Sountrack: The Bled.

-D.

9:30

feet on smith machine for hspu support

8:01 Rx'd HSPU head to floor, feet on wall.

Messed this one up, glanced at it, thought I would do it today but ended up at the gym last night.

Did:

21 HSPU's
50 pound Dumbbell squat cleans, 10 reps
15 Handstand push-ups
35 pound Dumbbell squat cleans, 20 reps
9 Handstand push-ups
20 pound Dumbbell squat cleans, 30 reps

Time as modded: 16:43

Couldn't find a rhythm with the db squat cleans. Uncomfortable pulling from down low with feet close together so basically deadlifted 'em to the hang and then cleaned from there. At least one success though, managed to completely avoid bicep involvement so there must be some hip pop somewhere.

Cheers, kempie

as rx'd:
5:56

Used 40's, 25's, 20's. I need to get some 30's and 50's to round out my dumbbell set. HSPU's were weak...maybe 2 inches deep. I had a hangover from my b-day last night.

7:40.

Just got back in the game a week or so ago. Got this one in 8:20. Did the HSPU hanging from a bench.

10:50 as rx'd

10:28 as prescribed.

HSPU's broken and need to go deeper. Funny that the 25# DB don't seem so heavy but I was huffing and puffing like a freight train.

Couldn't remember the danged order of things, but I got it (sort of) right:

2 x 50 lb DB Hang squat cleans (not from floor) -- 10 reps
21 HSPUs

2 x 35 lb DB HSC -- 20 reps
15 HSPUs

2 x 20 lb DB HSC -- 30 reps
9 HSPUs

All handstand pushups were done as a mix of (very few) full-range (usually the first 2 or 3 of each set), then partials, then full-range negatives.

10:30 total time

A road trip took me away from the internet and gym for the last 3 days, so I was feeling puny and weak from CF withdrawl. Upon my return, I ran (1 mile, 5:46) straight to the gym and made up a "Frankenwod" of Tabata sit ups, pull ups, & dips, 8 rounds, various reps per exercize per round to eventual failure (10-12 for first 2-3 rounds, then decreasing on the pu & dips to @ 4-6 per round), then practiced deadlifts, 308# x 3 (personal best), 260# x 2 x 2 x 2, 240# x 2 x 2 x 2, bench press 280#, 2 x 8, practiced cleans with #110 bar. Stumbled home feeling not so puny and weak, merely exhausted.

15:20

20# db sc, 10 reps
21 hspu
15# db sc, 20 reps
15 hspu
10# db sc, 30 reps
9 hspu

9:15
25#db-reps rx'd
all push-ups rx'd but on knees
15#db
12#db

as rx'd except for:

HSPU - hung feet over squat bar @ 5'

5:11

17:30
Changed DB weight: 50->35, 35->30, 25 was fine.

This on the heels of the DB snatch yesterday makes for some mighty tired legs/shoulders ;)

14:51 as rx'd.

45lb DBSC: 10 Reps
5 HSPU (partials, back to the wall)
35lb DBSC: 15 Reps
5 HSPU
25lb DBSC: 20 Reps
5 HSPU

forgot to start watch. total time approx 10 min

Shoulders wasted.

13-15 mins (hadda take a break halfway through to switch the plates on my DBs). Pushups with feet on a block.

Must be a lot harder with the handstands, or I was janking the DB cleans hard. They were a lot like sumo stance power curls from the floor, didn't seem right.

As Rx'd
(HSPUs spotted and some assisted)

Time: 9:43

As rxd
10:25

AS Rx'd
HSPU's against wall
6:09

Not quite as rx'd and I'm scared of those HSPU. I need a spot.

12:30 45lbs cleans-37.5lb dumbell presses subbed for HSPU's, 37.5 lb clean, and Presses, 25lb cleans and 37.5lb pressees. One of these days I need to start in on the HSPU's

CFWU x 2 (12 pull ups x 2, 12 dips x 2, 40 sit ups x 2)

50# DBSC 10
35# DBSC 15
25# DBSC 20
subbed 50 hand stands against wall
subbed 110# military press x 30 reps (3 sets)
14 minutes (approx.)
1 mile run 6:22
Totally gassed...

subbed:
did power cleans for the 50 lb. and 35 lb. rounds (squat cleans for the 25 lb.)
did DB presses with 35 lb. DBs instead of HSPU (did the first 6 as assisted-HSPUs, but these are easier than the DB presses, so I think I'm not doing them correctly)

18:59

those DB presses killed my time; shoulder strength is still a big weakness

Subbed 35 db presses for HSPUs , as I need to give my rotator cuff a break. Time was 10:39. It would have been longer with the HSPUs, but I won't be doing those for at least a month.

Jason- 18:58 as Rxd

Vanessa- 10:58 (25, 15, 10# cleans) otherwise as Rxd.

On half volume week so sleepwalked through it. Felt terrible, though, telling me that I probably needed to take a half-vol week anyway. Time was miserable. Used 25, 20, and 15# dumbbells.

Tariq

5:30
self assisted HSPU's

11:25 --as prescribed, although the HSPU's were pretty weak at the end.

13:25
Subbed 40# for first round (heaviest I have)
First round of pushups w toes on fridge, collapsed in a heap. Ended at 14

Rounds 2 and three pushups w feet on ladder, step 5. Not quite completely vertical, but pretty close.

Having lower back pain so I skipped the cleans.

Could only do a couple of real HSPU's. The rest were HSPU attempts.

Didn't record time.

As Rx'd 7:11

15:00 broken. forgot to start watch until after 1st round of dumbel sqaut cleans time may have been shorter. I added 2min to time to be on safe side.

15pounds on each side of the barbell for squat cleans, reduced to 10pds and then 5pds. Did handstand pushups on a machine at a 23 degree slant. Completed workout in 22 minutes (including some interuptions by a guy who just liked walking around the gym talking to people. Real annoying.)

Used 55# db's, 40# db's, and 30# db's

Everything else as RX'd. 13:54:48

9:10

John 7:17
Jackie 7:10

I hate going first.

Wow! This was the first and will be the last time that I don't pay complete attention to the WOD. I did reps of 50/35/21 of 50lb dumbel cleans and hspu 21/15/9 in 23:28. I kept thinking to my self how impossible the workout seemed. Today I will pay for my stupidity.

20 minutes

I've graduated to doing the hspus with one foot against a wall. I love crossfit. Every wod helps me learn how to push myself that much further to the brink and back.

Thayer: 10:38
clean-6 w/27.5 4 w/22lb then 15 w/22lb, 15 w/22lb and last 5 w/ 15.4lb. HSPU as prescribed

Talissa: 9:11
clean- 10 w/27.5lb, 15 w/22lb, 20 w/22lb
HSPU's as prescribed

gian,
that which does not kill us will only make us stronger. way to gut it out - that's some solid work.

7:54
"Alone and Unafraid"

17:04
hspu as per the "self-assist-handstand" video

13.31
not nose to floor hspu
only enough weights for 17.5 kg snatches in first set, not 20 kgs

but still got an awesome sweat up!

13:24 with shins against bar to begin with, then as I started to gain massive amounts of weight somehow, had my tops of feet on the bar, assisting.

Good workout. Got a "damn dude, you're working hard here!"

20:49
all sets broken
memory lapse did 50# 40# 30# on DSC

About 18 minutes. 25, 20 and 12.5 kg dumbbells. Can't co-ordinate the squat and catch part of the squat clean movement, so did 45 BW back squats after. Could only then get to 20 BW bench press after that (higher weight than last time - 3 days of rugby tournament seems to have added some flab).

7:50 as Rxd
however, HSPUs were done with bench spot....i'm a weenie w/o balance.

21.25. First time I've been able to do any more than a couple of handstand push ups. Very happy with that.

10:15

hspu's done facing wall with hands about 2 feet out from wall to increase my leverage and make the reps just easy enough so that I could keep my pace and intensity maxed

rested 4 minutes and finished with tabata squats - i didn't count reps but I was moving pretty good the whole time

bass