July 12, 2014

Saturday 140712

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.

Post time to comments.

Rhys Ward.


Upright torso in the dip-drive with Bethanie Giardina - [video]

Posted by Pukie at July 12, 2014 5:00 PM
Comments

Nice shoes!

Comment #1 - Posted by: Juan at July 11, 2014 7:11 PM

10:17 Rx

Did this with my family in the hallway of a military TLF, so the meters were an approximation, but the movements were legit. We appreciated that this WOD could be completed in a hotel.

Comment #2 - Posted by: Hutch Friend at July 12, 2014 2:01 AM

3 min hs hold
100 squats
50 shoulder taps
100 squats
30 hspu
20:20

Comment #3 - Posted by: D.S. F 52/5'6/117 at July 12, 2014 4:00 AM

3min hs holds
100 squats
100 hand lifts in hand stand position(not quite shoulder taps)
100 squats
30 hspu

12.37mins

Comment #4 - Posted by: JulieZA (F/30/145) at July 12, 2014 5:47 AM

@Julie ZA nice job!

Comment #5 - Posted by: D.S. F 52/5'6/117 at July 12, 2014 6:13 AM

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
17:53

Comment #6 - Posted by: firemanjosh.fit (M/40/153 at July 12, 2014 6:29 AM

made up yesterday's wod
results there
then an hour bike ride
I may pull a Joe N.
and do today's wod in the pm

Comment #7 - Posted by: Mike Andridge/44/5'8"/175 at July 12, 2014 7:20 AM

Sub'd 150 hs shoulder taps for 50-meter hs walk

32:06

Comment #8 - Posted by: Joe Northside m/35/70"/195 at July 12, 2014 7:43 AM

Got my first handstand today!!!

Sort of "pack" scaled it:

Accumulated 2 min hs hold
60 squats
Wall walk up - then 60 shoulder taps
60 squats
15 push ups

I love Crossfit... :-)

Comment #9 - Posted by: Dokkedahl at July 12, 2014 7:52 AM

Forgot the time.

13:20

Comment #10 - Posted by: Dokkedahl at July 12, 2014 7:53 AM

26;53 rx

Comment #11 - Posted by: Matt Lawrence at July 12, 2014 8:04 AM

12:33

Comment #12 - Posted by: Daniele at July 12, 2014 8:11 AM

Subbed the walk with handstand hand releases, 50 each arm

24:28

Comment #13 - Posted by: porffenton M/30/5'8"/150 at July 12, 2014 8:19 AM

32:48
Rx'd

Comment #14 - Posted by: Brad H at July 12, 2014 8:43 AM

21:38

Did not have the room for walking 50 meters so I leaned against the wall and rocked side to side on each hand for 150 reps. Did 1/2 handstand push-ups because I could only do a couple full ones.

Comment #15 - Posted by: BW at July 12, 2014 8:44 AM


2 min handstand hold/100 squat/2 min handstand hold/100 squat/2 min handstand hold

Comment #16 - Posted by: Nicholas Saucier at July 12, 2014 8:47 AM

2 minute handstand hold
60 squats
20 meter handstand walk sideways at wall
60 squats
5 HSPU arms were shot, so finished w/ 20 strict push-ups
21:54

Comment #17 - Posted by: Jim K m/145/5'6"/38 at July 12, 2014 9:29 AM

M/28/5'8/170

16:57 rxd

Comment #18 - Posted by: nelsmich at July 12, 2014 9:30 AM

Birthday workout:

56 box steps, 18"
56 cable rows, 60#
56 kb swings, 30#
56 lunges
56 knees to elbows
56 push ups
56 back ext
56 wall balls, 5 Kg.
56 burpees
56 leg press machine, no weight added

Clock malfunction! No time

Comment #19 - Posted by: Carole (F/56/5'6"/135) at July 12, 2014 9:53 AM

Power clean, 5 X 135, 145, 155

12 minute amrap:

Row 250m
10 push ups
10 GHD sit ups

5 rounds + row + pu

Comment #20 - Posted by: Kevin C. (M/55/5'11"/174) at July 12, 2014 9:56 AM

23:34 Rx'd

Comment #21 - Posted by: Jerell at July 12, 2014 10:22 AM

19:25 (50 HS shoulder taps instead of walk)

Comment #22 - Posted by: Keithan at July 12, 2014 10:36 AM

subbed whole WOD with 1-1-1-1-1-1 jerk
hit a pr of 85 kg today

Comment #23 - Posted by: Dev Gurera (21yrs 5'11" 85 kg) at July 12, 2014 10:42 AM

22:55

3 min hold off 30 inch box
100 squats
50-35lb db press
100 squats
50-35lb db pushpress

Comment #24 - Posted by: LiiT M/41/6'1"/192 at July 12, 2014 10:45 AM

22:25 Rx'd
Also did Mary prior to WOD
11 + 5

Comment #25 - Posted by: phill 37°21'41"N 118°23'43"W at July 12, 2014 11:15 AM

3 rds WU
3:00 jump rope
10 Push up
10 pull up
10 Burpee
30 sec superman
10 sit up

20 practice cleans

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

26:21

M/43/5'9"/165

Comment #26 - Posted by: Dan at July 12, 2014 11:29 AM

Rx 19:40

I am usually pretty good at handstand walks, but after the 3 minute handstand hold I really struggled today. This was a lot harder than I thought it would be.

Comment #27 - Posted by: MeowMeowBeenz at July 12, 2014 11:52 AM

M/32/5'4"/145

17:27 rx

Comment #28 - Posted by: Jerome at July 12, 2014 12:11 PM

Happy 56th Carole!

Comment #29 - Posted by: bingo at July 12, 2014 12:13 PM

14:35 rx

Comment #30 - Posted by: Kri$ at July 12, 2014 12:26 PM

C'était difficile. Subbed everything except the 3 minute handstand hold. Subbed in deep push ups, diver sit ups, and 95# push press.

Comment #31 - Posted by: Chris M/28/73"/185# at July 12, 2014 12:37 PM

Nice birthday WOD @ Carole happy birthday!

3-minute handstand hold
100 squats
50-meter handstand walk SUB'D 80 shoulder taps
100 squats
30 handstand push-ups
17:50

Comment #32 - Posted by: JBR 38/5'9"/168# at July 12, 2014 12:47 PM

As rx'd, 15:49.

Broke HS hold at 2 min, rested 30 sec, then back up to finish. Mostly unbroken squats. HS walk could have gone better - lack of stamina in shoulders forced me to do a bunch of shorter walks instead of long ones. Broke strict HSPU 10-8-7-5. Cash out of 42 burpees in 2:21.

Comment #33 - Posted by: Mel 41m/5'10"/180 at July 12, 2014 1:13 PM

Happy bday Carole

3 min hs hold
100 squats
5 wall walks with 10 hand release
each time
100 squats
15 hspu to ab mat
Roughly 30 mins
screwed up the timer

Comment #34 - Posted by: Mike Andridge/44/5'8"/175 at July 12, 2014 1:24 PM

Did this on the beach today. No handstand walking in the sand. Very challenging!
For time:
3 minute hand stand hold(2 minutes unbroken)
100 Squats
100 meter bear crawl
100 squats
30 strict HSPU's against a palm tree.
15:11

Comment #35 - Posted by: Kurt M/40/185 at July 12, 2014 1:28 PM

18:23 rx

Comment #36 - Posted by: Mia Kakebeeke at July 12, 2014 1:58 PM

Rx'd
19:54

Comment #37 - Posted by: Phil at July 12, 2014 2:27 PM

2-minute handstand hold
60 squats
30 alternating hand lifts
60 squats
15 handstand push-ups

16:33

Comment #38 - Posted by: Sinal M/35/5'10"/212 at July 12, 2014 2:34 PM

1st wod ever. I'm toast.

3-minute handstand hold
100 squats
100 handstand shifts
100 squats
30 1/2 handstand push-ups (toasty).

19:42

Comment #39 - Posted by: TravisT at July 12, 2014 2:37 PM

@bingo, JBR, and Mike Andridge- thanks guys. I hope I can do it again next year!

Comment #40 - Posted by: Carole (F/56/5'6"/135) at July 12, 2014 2:58 PM

12:54 Rx with 15# weight vest! Loved this WOD!

Comment #41 - Posted by: Kirsten at July 12, 2014 3:52 PM

scaled to 20 m hs walk
34:34

Comment #42 - Posted by: Jonblaze at July 12, 2014 4:33 PM

I climbed Pikes Peak via Barr Trail today. Took me about 8 hours. It was horrible.

Since I've been working on hand-balancing all year, I'll definitely attempt today's WOD once I recover...

Comment #43 - Posted by: BC (27/M/5'9"/140lbs) at July 12, 2014 5:12 PM

Greatly underestimated how 3 minutes of handstand holds would to to the rest of the work. In the end, my walks were scaled to 15m and my HSPUs were scaled to 15 reps. Still took forever.

33:32

To the rest of you, well done.

Comment #44 - Posted by: buffedout at July 12, 2014 5:13 PM

21:05

Scaled handstand hold to 2 minutes
Scaled squats to 60 reps each set
Subbed 60-meter bear crawl for handstand walk
Scaled handstand push-ups to 3 regular handstand push-ups + 27 with feet propped on table

Comment #45 - Posted by: Brett (26/M/188cm/80kg) at July 12, 2014 5:17 PM

Nice work usual suspects!
Happy Birthday Carole!
Cut, split and hauled oak logs all day. Will try this one at another time.

Comment #46 - Posted by: ChuckB M/56/5'11"/165 at July 12, 2014 5:47 PM

11:13 As Rx'd

Comment #47 - Posted by: Gavin at July 12, 2014 5:48 PM

So do you guys just do the wod or do you do more than that? I'm just curious if the wod is enough of a workout.

Comment #48 - Posted by: WhiteRice at July 12, 2014 5:50 PM

@whiterice
I'll start out by saying yes it is enough most of the time. I started crossfit 5 years ago. Once I started doing all of the workouts rx'd I thought I should try some other programming out. So the next 2 years after that I did outlaw for a while then went to my gym competition programming and then followed OPT(being) for a year. Now after doing that and looking back at it I Gained some strength but lost some of my engine, long story short. This is the place for you if you are looking to be well rounded. I also will say that I placed the best I ever had in the open after following the program in 2012. (199th in the north central region) and I have really come close to that since. I usually do some kind of conditioning workout when it's just lifting days on here but it's real my up to you. Crossfit.com works great for me and I don't do much else besides what shows up everyday.

Comment #49 - Posted by: Matt Lawrence at July 12, 2014 7:54 PM

M/32/5,8/185
did hatch squat week 4 day 2 yesterday so no squat for me
3 min hs hold
50m hs walk (14m, 10m, 8m, 8m, 9m, 1m)
30 strict hspu
not for time, went for quality

Comment #50 - Posted by: David at July 12, 2014 8:27 PM

I got 17:10 ~ ahhh my elbows! :)

Comment #51 - Posted by: Erika at July 12, 2014 8:44 PM

Rxd 21:18

Comment #52 - Posted by: Eric Caron at July 12, 2014 9:18 PM

Arch Special WOD

8 Rounds
9 KBS @ 1 pood
20 Burpees


10:00 timelimit

New to Crossfit, recovering from injuries, having fun.

Comment #53 - Posted by: Bayu66 at July 13, 2014 3:09 AM

29:53

Comment #54 - Posted by: myles456 at July 13, 2014 9:43 AM

6k terrain run

2 min rest, then...

3 min HS
100 squats
150 handlifts to elbow in HS position (can't do HS walk)
100 squats
30 HSPU
TIME: 21:57

Squats were tough today as were the handlifts, first time ever trying these.

Comment #55 - Posted by: Tomas (Sweden) 40yo/177cm/71kg at July 13, 2014 9:47 AM

June Lake Triathlon Olympic course
3:29:00 fun but a tough course. CrossFit has been awesome for training! Thanks mainsite!!!!

Comment #56 - Posted by: Jake Kiddoo at July 13, 2014 11:45 AM

As rx'd. 26:20. Need to work on handstand walks

Comment #57 - Posted by: Bells at July 13, 2014 12:11 PM

19:32
subbed hand releases for handstand walk
M/55/169

Comment #58 - Posted by: David at July 13, 2014 2:05 PM

10:15 as rx'd

Comment #59 - Posted by: Labattchamp at July 13, 2014 2:31 PM

For time:
2-min handstand hold
100 squats
60 HS shoulder taps
100 squats
30 handstand push-ups
20:02

Comment #60 - Posted by: MannyF m/43/72"/225 at July 13, 2014 2:31 PM

21:51 Rx
M/23/155

Comment #61 - Posted by: Alex at July 13, 2014 3:12 PM

19:40

50 shoulder taps for walk
All else rxd

Comment #62 - Posted by: hollyhog at July 13, 2014 3:56 PM

2 reps 155 lb cleans and jerk emom 10 minutes

Then wod

22:03 but probably only about 30 meter handstand walk. That part was just taking too long.

Comment #63 - Posted by: JRL m 5' 8" 158 30 at July 14, 2014 5:06 AM

26:33 rx'd

Comment #64 - Posted by: Dave H (M/38/5'8"/147) at July 14, 2014 6:38 AM

M/30/180/6'1

13:15 scaled to pack. Thinking maybe I should have given it a go as RX'd

Comment #65 - Posted by: Greg R at July 14, 2014 10:12 AM

22:43

Comment #66 - Posted by: Pacers at July 14, 2014 10:25 AM

At Myrtle Beach...
4 Rounds..Nautilas

12 Lat Pulls
12 Sitting Bench Press
12 Knees to Chest
12 ButterFlies
12 Standing Shoulder to Belt.
All I could do in the weight room.

Comment #67 - Posted by: dyagg at July 14, 2014 10:37 AM

3min hold
100 squats
50 meter handstand walk
100 squats
30 hspu

23:15

Comment #68 - Posted by: Giselle Araujo at July 14, 2014 11:35 AM

21:16
HSW was approximate

Comment #69 - Posted by: MAGNUS 28/5'8"/150-155 at July 14, 2014 1:08 PM

22:49
Rx

Comment #70 - Posted by: Marty Peters/160/5'7"/34 at July 14, 2014 1:53 PM

Did a scale-sub version of this one Monday - 13:55

For time:
3-minute handstand hold
50 squats
50m left hand bottom-up 30# KB waiter walk
50m rt hand bottom-up 30# KB waiter walk
50 squats
30 handstand push-ups 1/4-1/3 ROM -- head to 8" above floor

Haha on my expectations: should have guessed that the phrase "accumulate a total of 3 minutes" on the handstand hold meant > 3 minutes for me to get 3 total. Think it took me close to 5 -- 1 minute chunk, then 15-20 second chunks with breathing and stretching in between. Wrists, core, and shoulders were unhappiest.

Comment #71 - Posted by: matt h 3.9.11 at July 14, 2014 3:27 PM

I forgot to post my time on Saturday. This workout was very fun. I can not wait to be much better at handstands. My wife was able to do a handstand hold for the first time.

Me: 29:32 I did 25 meters of handstand walks and 50 meters of bear crawls. Also 10 hspu and 20 135#overhead presses.

Wife: 31:01 1 minute handstand, 50 meter bear crawls, 15x45# overhead presses.

Comment #72 - Posted by: Quetes at July 14, 2014 4:48 PM

19:55 w/ 50 shoulder tap sub for hsw. 500m row wu 1:59. 4x 50 rep sit up after.

Comment #73 - Posted by: kevin o at July 14, 2014 5:16 PM

21:00
3min hold
100 squats
3min hold
100 squats
3min hold

Comment #74 - Posted by: Tormod at July 14, 2014 6:39 PM

20 min flat

HSW was approximate. Marked 10 paces and went back in forth on the gym floor. Loved all the exercises. Thanks Crossfit.

Comment #75 - Posted by: Kendall C. (m/28/6'/165) at July 14, 2014 7:27 PM

14:54 w/50 shoulder taps for HS walk.

HS hold unbroken, squats slow but unbroken, 1st 10 HSPU strict, kipped the last 20 various sets.

Comment #76 - Posted by: ART/M45/5'5"/150 at July 15, 2014 3:41 AM

3 min handstand hold - broken up
100 Squats
Worked on hand stand walk for 10 min.
100 squats
Worked on handstand push ups for 10 min.

Comment #77 - Posted by: Dennis at July 15, 2014 6:17 AM

16:49
3min hold
100 squats
40 shoulder taps
100 squats
30 hspu feet on a box

Comment #78 - Posted by: Eve at July 15, 2014 6:20 AM

17:25 RX

Comment #79 - Posted by: D-Rock-M-36-5.8-170-7 Yr XFit at July 15, 2014 2:22 PM

M/34/5'7"/168
RX 23:04

Comment #80 - Posted by: Mark Salzman at July 16, 2014 4:39 AM

As rx'd
23:48
HS walks need work. Got a few 4-5m stretchs at the end, gotta get comfortable again upside down

Comment #81 - Posted by: Sebastian 45/6'2"/180 at July 16, 2014 8:19 PM

Bad coaching in the video. Pushing knees forward and butt straight down only engages the top of the legs (quads) for the drive which by itself is much weaker then the alternative. Conversely, pushing the hips back and butt down engages the abs, the lower lumbar, the quads and the hamstring so that when diving all 4 muscle groups combine into the most power movement in all of sport. In fact that specific power dive movement is used is many sports. Think the jumpy shot in Basketball, The clean in Olympic Weightlifting the home run swing in baseball, the drive in Golf, the throw in martial arts and wrestling, the long jump, the high jump, the uppercut in boxing, ... using just the quads short circuits natures most powerful gift to mankind.

Comment #82 - Posted by: Daniel at July 17, 2014 8:31 AM

M/46/5'11"/205

2 min handstand hold (broken into 3 parts)
100 squats
2 min handstand hold (broken into 3 parts)
100 squats
30 push-ups with feet on 30" box

20:53

Comment #83 - Posted by: nutfam at July 17, 2014 10:10 AM

27:56

Comment #84 - Posted by: Andrew at July 17, 2014 4:13 PM

Subbed HS for HSW:

HH: 3 min (unbroken)
SQ: x100
HS: x50
SQ: x100
HSPU: x30

22:37

Comment #85 - Posted by: Harpo m/46/5'7"/145 at July 18, 2014 4:12 PM

23:20 RXed.

Comment #86 - Posted by: George at July 20, 2014 5:17 PM

Thought I was finally getting good at handstand walks but that took forever after the handstand hold

rx'd 18:41

Comment #87 - Posted by: Josh/21/176/5'6" at July 22, 2014 3:32 PM

15:35 subbed 50 shoulder taps for HS Walk

Comment #88 - Posted by: PK 46/74"/205#/m at July 22, 2014 5:50 PM

15:35 subbed 50 shoulder taps for HS Walk

Comment #89 - Posted by: PK 46/74"/205#/m at July 22, 2014 5:51 PM

34:19
Subbed 100 shoulder taps for handstand walk.
Rested after each minute on the 3 min handstand hold. Should have rested more frequently, then I would have more strength for the other movements.

Comment #90 - Posted by: Mike M (39/6'0"/205#) at July 23, 2014 2:40 PM

For time:
2 minute handstand hold
60 squats
Handstand walk or Overhead walk
60 squats
15 handstand push-ups

Overhead Walks / Headstand kick-outs

Aly 11:14 (95)
Veronica 12:22 (45)
K Shakes 12:50 (65)
Alyssa 9:55 (10# / 5 HSPU)
Lauren 10:34 (10#)
Katie B 9:13 (15#)
JZ 9:48 (1 minute hold / 20# / 5 HSPU)
Crystal 9:53 (20#)
Mrs. Pip 9:26 (12#)
Anita 8:05 (16k)
EP 8:23 (20#)
Mr. Carey 12:51 (16k)
Mrs. Carey 13:05 (12#)
Kroll 13:26 (8k)
Sim 13:16 (12k/30 squats)

Handstand Walk/ HSPU

Bubs 11:43 (30m / 5 HSPU)
Beans 8:38 (30m)
Emma 17:04 (20m)
Murley 18:32 (20m)
Shannon ? (20m)
Jason 12:21 (30m)
Ricky 11:51 (20m/Handstand kick-outs)
Elizabeth 7:52 (20m)
Jacqueline 10:19 (20m)
Erika 10:35 (20m)
Jay 15:53 (25# ohw)

3 rounds
20 squats
15 push-ups
OHW

Maria 16:19 (5#)
Elle 16:32 (12#)
Rachel 7:37 (10#)
Jennifer 7:50 (8kg)
Erin W 7:50 (8kg)
Mikayla 7:59 (10#)

Comment #91 - Posted by: Champions Club at July 24, 2014 7:24 AM

30 hspu with toes on smith machine
100 squats
30 hspu with toes on smith machine
100 squats
30 hspu with toes on smith machine

18:03

m/43/5'8/236

Comment #92 - Posted by: phat boi at August 14, 2014 8:48 PM

34:00

Instead of handstand walk did handstand wall walk 50 meters.
Added 200 extra squats to challenge my legs.

Comment #93 - Posted by: bobby val at August 28, 2014 9:43 PM
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