May 3, 2014
2014 Regional Event 4
21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Post time to comments.
Nikolaikoa Ripp, Margaret River, Australia.
American Kettlebell Swing with Jeff Martone - video [ipod] [mov] [HD mov]
CrossFit Games Update: May 2, 2014 - [video]
Posted by Pukie at May 3, 2014 5:00 PM
I suddenly hate burpees less...
37мин 18 сек
70 кг штанга
Rx'd @ 41:04, I'm not ready for regionals :D
Most of the time spent in shoulders recovery.
Scaled squats to 115lbs
115lbs on front squat
115lbs on front squat
Deficit shoulder push-ups with feet on 24" box
125 lb. front squat
Burpees - bar facing
I can't wait to see how Dan Bailey does on this WOD. His Diane time is amazing.
ax rx'd...took me 24:20.
Scaled squats to 165Ib, else as precribed in the vid from HQ.
Scaled to 70kg (154lbs) on front squats
HSPU with kipping
Scaled front squats to 40-lb dumbbells. Not so proud of this, but my legs are begging for rest. I've put them through some punishment the last fre days.
All HSPUs strict. Really proud of this. Never thought I could manage it.
Great weekend to all. And hats off to those who can go Rx'd on this WOD.
Dang, I was just getting my CF life right, and now I'm coming down with bronchitis or something.
HSPU kipping to Abmat
FS @ 125#
As rx'd 25:00 on the button. My legs were not pleased with those front squats. I just noticed there is a 20 minute cap in the qualifiers......lol...and I thought I was moving pretty quick!
WOD 2 post 2 month lay-off
17:11 @135lbs and 3sec holds per HSPU
Scaled HSPU strict to 3 inch mat.
Front squats 115 pounds.
Only fell on my head once!
@ Joe N. Nice time looks like you've recovered from last cycle.
Misc warmup. Then
135 lb front squats. Did one third of the total hspu reps as rx'd, the other two thirds as pushups with feet on 24 inch box. 27:12.
front squat #155 lb / 71 kg
Started at 195 then moved down to 155 after a few reps. Then moved to 135 for a few rounds and the last two rounds I moved back up to 155 for 6 and 195 for 3. The handstand pushups were only half way down after the first 5 or 6.
21-15-9-6-3 reps for time of:
Strict handstand push-ups (toes on a bar)
Kettlebell swings, 1.5 pood
Rest Day for this old guy. Will catch this tomorrow.
Run 800 Meters
100 Hang Power Clean (115 pounds)
Run 800 Meters
100 Shoulder to Overhead (115 pounds)
Run 800 Meters
EMOM for 10 minutes
12 Push ups
17:42- scaled to 115lb, burner WOD, hard as hell. M/33/175lb/6ft
HSPU/Push-ups with feet on 32" sawhorse: 9/12, 5/10, 4/5, 2/4, 3/-
FS scaled to 125#
That was hard on the lower/middle back.
#14/mike anderson, that's impressive.
#30/B. Rhaly, that's a really tough workout
Joe N, really well done, esp. doing 54 HSPU
Kudos to all doing this one rx, regardless of time.
HQ: great workout and picture today.
10 OH Squats with Wooden Dowel
15 GHD Sit-ups
12 Strict Pull-ups
Standing Shoulder Press, 45 lb Dumbbells
115 lbs Front Squats
Then, Made up 140320
Run a 5K:
Legs had no steam whatsoever for that run.
Correction: 3 Round for CFWU
@ Comment #1: The burpees still sucked as much. lol
@ B. Rhaly: I just flinched reading your workout.
@ Jim R.: The HSPUs piked on a saw horse is the way I normally do them. I did one on a scale this morning and it was roughly 75% of my body weight. It can hurt the lower back though. Tough keeping that back straight the whole time.
My hat is off to anyone who did this one Rx'd. That's amazing.
Scaled to Kipping HSPU and 135# squats.
70:23rx'd. Run over by the humble truck, just not strong enough for that wod. Separates the men from the boys!
Might as well ask me to fly.
Scaled handstand push-ups with feet on 24-inch box
Scaled front squats to 50kg
@Jonas Olsson: Great time! Seems competitive for the regionals :)
Team practice: wod1,2 and 3
Will hit this one tomorrow
SEEKING ADVICE!!! When I do front squats, cleans or any motion where the bar is resting on my collar bone area with my elbows up it kills my wrist. The weight isn't on my wrist it's all on my collarbone area but just having my wrist bent like that hurts, anyone have any advice??
Scaled to 165#
6 inch riser for HSPU
Extremely hungover. I also haven't done front squats or handstand pushups in quite a long time. Did bar-facing burpees per video.
Scaled HSPU to knees on a 24 inch box
Scaled front squat to 135 lbs
scaled to 21-15-9 with 155#
Another good one.
Something was/is off today. First DNC after two years. Shoulders and wrists burned out in the 15 set. 16:51 through the first two rounds.
CFWU x 3
#85 on Ft Sqts
Scaled: 50lb DB press, 135FS.
18:00. Done at st.12, got a call at #11 of FS on round of 15, finished after getting back.
Surprised so few posts on this wod
Scaled the FS to 175 by mistake: 26:24
Inadvertently did 18 reps in round of 15.
Front squats are brutal
Front squats 95#
Hspu Kipping one abmat
Hotel workout so
Hspu w towel on floor had to kip last 4 reps of 9 set 3 of 6 set and all of 3 set
F sq w 50# dumbbells
Burpees as rx'd
18:50 rx'd Dan Bailey is going to crush this workout
Scaled front squats to 75lbs
First set of HSPU was Rx, the rest were scaled. I rested my feet on the bar on the squat rack. Moved it pretty low for 15 set, the back up higher to almost full.
I have the same problem as JD in comment #46. Front squats kill my wrists! Especially the wrist that I use for mousing at the computer all day. I have been trying to stretch it out often but I haven't seen much difference. Any suggestions would be welcomed.
Female, 5'6" 145 lbs 41 yrs
@ JD use wrist wraps or tape your wrists with athletic tape. Tape to compress the carpals just below the ulna.
Rxd 25:58, 21 min cap finished 9's
@ JD: It kills my elbows to do front squats or anything in the front rack position. My arms don't move like that. I usually compensate by bringing my arms further down to support the weight (for an overhead press, etc) which sucks because it makes it a lot harder. For this workout I finally tried using the "cross arm" grip (since it was just front squats) where the bar just rests on your shoulders. That hurt pretty bad but less than it would've hurt my elbows doing it the "correct" way. Technically, to fix the problem, you could look up some mobility exercises to do. For me, I've figured out in my four months of doing CF that there are some exercises and movements that my body simply won't do. Overhead Squats being the main one. My shoulders WILL NOT move back far enough to center that weight and it destroys my knees.
Scaled 105 lbs in Front Squat
Scaled 105 lbs FS
2014-05-04: 5's/sub 135@20:58.
sub dumbell shoulder press 18kg c/u
45# Dumbell shoulder press
135# front squat
I scaled it too much based on everyone else's time. I need to buy more weight :(
V-push ups & 115 front squats
115# Front Squats
50 Weighted Sits
Scaled to pack:
30# dumbbell shoulder press
Same rep scheme:
40# shoulder press
Front squats at 135
21:16 with front squats @115#
with 135lb FS
HSPUs went alright, still dealing with some shoulder issues.
FS were tough.
As rx'd, 16:46.
A great WOD - can't wait to see this one play out at Regionals. Front squats taken from ground, and bar-facing burpees. This was all about the front squats for me - broke them 12-9 / 9-6 / 6-3 / 6 / 3 - was pleased I only needed 2 sets per round. Did a squat clean each time I had to pick the bar up - I think this helped mentally to get a rep out of the way. HSPUs were fine, broke them 7-7-7 / 5-5-5 / 6-3 / 6 / 3, just to make sure they didn't go away. Figured the front squats and burpees would make them much harder. Burpees were tough mentally, but just a matter of making sure I kept moving, even if I was moving slowly. Was pacing at ~10 reps per minute - faster for the HSPUs, slower for the front squats. Was ahead of pace for the first couple rounds, but slowed down in later rounds. This was a real ass-kicker, I was totally spent by the end.
Scaled to 155 pounds on the squats.
Still not my day.
More better faster
Oops.^ I meant 24:14... RX
35:57 as rxd
HSPUs to abmat
Front Squats 135#s
18:27 with 175# Front Squats. Set of 21hspu were strict. Ended up Kipping on the rest.
21-15-12 (i know) reps: hspu. 95lb fs, burpees = 19:45. 1k run wu 4:58.
16:46, front squats were nasty
15-9-6-3 reps for time of:
Dumbbell shoulder press, 5#
15 lb. front squats
21.35 @115# and ~1/2 strict.
Knowing regional WOD can lead to injury or massive waiting to get just one rep: Scaled to kipping HSPU, front sqt to 135 and burpees regular.
For HSPU mostly 3 sets for 21-15-9
FS- could not get wrists in the correct position: 3 sets, 2,2
Burpees- slow but moved through them.
Final score 16:00 even.
Castin- unbroken through the HSPU through 21 and 15, one drop for the FS most times, quickly through the burpees
Something like 11:30.....Fucker almost beat me by 33%!
What could I have done better: A little warm up would have been good, more wrist preparation/flexibilty, but that maybe would have been 30s is all, just got pummeled and it was not even that close...and it was his second workout of the day...rats. Oh well, at least I got a WOD in.
Dropped weight to 185 after first 4 reps, all else rx'd
5/6 midday 39:51 (150/168/377)
Strict HSPU to abmat
Bar facing burpees (did really slow to avoid stopping)
Finished w/ MU: 5 singles
Starting to feel and see some strength and endurance returning
21, 15, 9, 6, 3
Hspu knees supported
65 lbs front squats
Same as above except 45 lb front squats
Strict Pull ups
18 lb kb strict press
95# front squat
Wasn't feeling it today. No mental stamina and still sore from Monday.
CFWU x3 then did the round of 21 reps
10 kipping HSPU then the rest piked
4 FS @60kg then the rest @50kg
HSPU the time killer.
I compared the RX weight to a handful of regional/games level athletes to figure out the squats would be around 45-60% for them. So that's how I scaled.
Pike push-ups using 24" box
50lb (50% of my 1rm) front squat
Bar facing burpees
The hardest part for me were the first set of squats. Ouch!
got 8 front squats into 2nd round in 20 minutes
RX to include 24" by 34" box for HSPU. 25:07. Game Score 20:36 (20 minute time cap).
Scaled to 20" bench for HSPU - probably could go higher
Scaled front squats to 85# - no rack, had to clean it
1st 31 hspu then 23 with feet on 30" box
- subbed 60 kg front squats for 88 kg front squats
- rest as Rxd
Subbed 115# front squats
hspu with toes on smith machine
21-15-9 reps of:
*in-season = 15-10-5 reps
Aly 11:07 (45)
Bubs 6:44 (65)
Jesse 7:49 (65)
Lil Kim 6:48 (55) - in season
Jay 7:17 (85)
Jacob 8:15 (95)
Jacqueline 5:33 (65)
Elizabeth 4:18 (65)
Erika 6:09 (55)
Collin 6:49 (75)
Aaron S. 7:10 (45)
Marianne 7:36 (45)
Crystal 7:22 (35)
Wendy 11:16 (45/push-up)
Kyle 11:43 (65/push-up)
Mr. Carey 11:59 (75)
Pryde 9:16 (85)
Megan K 11:19 (65)
Erin K ??
Mrs. Pip 7:40 (16k)
Mrs. Carey 11:30 (45)
13:32 rx :)
Montreal. Qc represent!
CFWUx2 5x45 rd 1 fx135 rd 2