CrossFit | 201205
Saturday

201205

Workout of the Day

59

For time:

Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

Post time to comments.
Compare to 140529.

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Comments on 201205

61 Comments

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Cy Azizi
January 17th, 2021 at 3:21 pm
Commented on: 201205

49:50. 20 strict handstand push-ups each round

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Clint Michael
January 11th, 2021 at 9:38 pm
Commented on: 201205

17:18

50 SDHP

20 kipping HSPU

50 SDHP

20 pike push-ups

50 SDHP

20 push-ups

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Kyle Earhart
January 11th, 2021 at 8:41 pm
Commented on: 201205

M/34/5’7”/175

no rower

did 28 cal on echo bike

and 95 strict press, 115 push press, 135 push jerk


used CFNE conversion chart for the bike sub


19:36

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Jeff Chalfant
December 27th, 2020 at 1:38 am
Commented on: 201205

24:21 as rx’d (used an abmat under 8 1/8” parallelettes) rows were 1:53.1/1:54/1:51.5

Parallette hspu were kipped and broken into singles. Strict HSPU in sets of 2, and kipping HSPU in mostly sets of 3...found a closer handwidth both easier and painless.


41/69”/180

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Manchild Manchild
December 20th, 2020 at 4:19 pm
Commented on: 201205

@home, subbed 20 bent-over rows, 24# dbs + 20 squats for rows, and did HSPUs, pull-ups, and dips all on chairs


14:09

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Jeffrey Howard
December 17th, 2020 at 12:26 am
Commented on: 201205

M/25/5'8"/160lb

CrossFit AFK


25:27 - Sc (7 inch deep parallette HSPU's)

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Yasser Salah
December 16th, 2020 at 11:18 pm
Commented on: Forward Roll From Support

amazing,


thank you for sharing this


كورة أون لاين

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Giuseppe Petrillo
December 16th, 2020 at 10:57 am
Commented on: 201205

400 m run

strict deficit hspu

shspu

hspu

15:21

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Ralph Keeley
December 15th, 2020 at 5:19 am
Commented on: 201205

M/34/6'/175#


17:29 Rx

(Parallette HSPU with one AbMat, strict HSPU and kipping HSPU with one AbMat and hands on 10-lb. plate. Rows 1:49/1:50/1:53.)

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Blas Raventos
December 15th, 2020 at 12:56 am
Commented on: Forward Roll From Support

Did it! first time!

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Blas Raventos
December 15th, 2020 at 12:55 am
Commented on: 201205

12:45 def w 45lb plates

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Blas Raventos
December 15th, 2020 at 12:55 am
Commented on: 201205

12:45

def , 45lb

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Matt von L
December 8th, 2020 at 8:31 pm
Commented on: 201205

M/34/220/6’


19:42, 45# bumper deficit

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Kyungtaek Kang
December 8th, 2020 at 8:05 am
Commented on: 201205

☆CFHIM 46/95kg

18:28

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Cor Oz
December 8th, 2020 at 3:57 am
Commented on: 201205

Goal:

15:33


Actual:

15:32

Row

1:46

1:46

1:44

Round

5:41

5:47

4:03

Average round:

5:10


Subbed:

Used 35 / 45 / 45 solid bumpers with abmat in the middle for parallettes

Used solid rogue half metal inserts with abmat in the middle for strict and kipping

15 of each handstand push-up

Stay


GENERAL WARM-UP

Joint rotations

2:00 row

5 World’s greatest stretch

5 Back bridge

Arm push backs

10 Arm swings

10 Leg swings

1:00 Single-unders


SKILL PRACTICE

Handstand walking:

:30 nose hold

5 openers

5 ea shoulder taps

Wall walk aways

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Edward Bauer
December 8th, 2020 at 1:57 am
Commented on: 201205

M/41/5'9”/185


17:25 Modified.

Performed Parallette Negatives instead for the first round.

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Leonardo Silva
December 8th, 2020 at 1:47 am
Commented on: 201205

16:11

SDHP

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Christian Simpson
December 7th, 2020 at 9:08 pm
Commented on: 201205

Sc strict HSPU but head to 4" mat round 1&3, 2" mat round 2


22:17 (5:23/9:12/7:42)

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Coastie Nick
December 7th, 2020 at 8:49 pm
Commented on: 201205

No rower or parallettes; subbed 50 x SDHP with 50# KB for each row, 3.5” deficit HSPU for parallette HSPU.


24:31

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Blake Zinn
December 7th, 2020 at 8:31 pm
Commented on: 201205

M-6’1-260-38

my crappy rower only does time, calories, and strokes. So I did


row 2mins

20 pushups

row 2mins

20 Narrow push-ups

row 2mins

20 pike pushups


10:03

(edited)
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Grant Curtiss
December 7th, 2020 at 6:11 pm
Commented on: 201205

21:18


Sub’d row for 1/4 mile - 45 lb child carry

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Dave Saunders
December 6th, 2020 at 8:04 pm
Commented on: 201205

14:53 Rx


27/5'10"/215

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Myles Lance
December 6th, 2020 at 4:49 pm
Commented on: 201205

1:18:35

Negative parallete HSPU and negative HSPU on second round

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Tomi Krznar
December 6th, 2020 at 4:00 pm
Commented on: 201205

50 SDHP @ 23 kg db

5 wall walks


14:15 - 1 min rest between series

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Brett Eckles
December 6th, 2020 at 2:30 pm
Commented on: 201205

18:15 mostly Rx

Stacked a few plates for head on the parrallettes. Still had a deficit. No way I could do full deficit. Those and strict got tough

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Karina Findlay
December 6th, 2020 at 1:34 pm
Commented on: 201205

Scaled

500m row

20 pike push ups feet on bench

500m row

20 pike push ups with feet on step

500m row

20 pike push ups feet on floor

15:02

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James Gentile
December 6th, 2020 at 11:59 am
Commented on: 201205

24:21


Scalled HSPU with blocks under my head to limit range of motion. Adjusted height of blocks each round. Can't do more than 5 without breaking. 60 reps and x3 500m run.

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Lincoln Kerger
December 6th, 2020 at 4:46 am
Commented on: 201205

Played around with Rds of 10 pike push-ups with feet on bed and 5 burpees. Started with EMOM then added 10 seated resistance band rows and switched to a round every other minute on the minute until I couldn’t go unbroken on the pikes. I think somewhere around 12 rounds total completed.


Finding ways to at least try to meet the stimulus of these WODs while confined to this room has been challenging.

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Joshua Willing
December 6th, 2020 at 3:58 am
Commented on: 201205

M39/6’0”/190


3 rounds for time of:


500m row

20 HSPU (abmat + 25# plates)


22:12 (10/5/5, 8/4/4/4, 5/3/3/3/3/3)


working on those HSPUs

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Nathanael Akin
December 6th, 2020 at 3:56 am
Commented on: 201205

Got home from the hospital with our second baby yesterday, so this was a good one to shake off the rust while the girls slept.

Changed to 20 strict HSPU and 800m bike.


9:17

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David Smith
December 7th, 2020 at 3:08 am

Congrats!

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Nicole Deaver
December 6th, 2020 at 2:28 am
Commented on: 201205

3 Rds

400 m run

20 HSPU

10:17

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Shaun Stapleton
December 6th, 2020 at 1:22 am
Commented on: 201205

Rx 14:41


36/195/5’9/M

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Randy Crooker
December 6th, 2020 at 1:06 am
Commented on: 201205

Subbed/scaled

3 rounds for time:

run 400 meters

20 strict band assist handstand push-ups

10:49

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Christopher Buchenholz
December 6th, 2020 at 12:45 am
Commented on: 201205

M/53/5’9”/168


20:25.39

50 Sumo Deadlift High Pulls (45 lb empty barbell)

20 Elevated Inverted Press - On Toes

50 Sumo Deadlift High Pulls (45 lb empty barbell)

20 Elevated Inverted Press - On Toes

50 Sumo Deadlift High Pulls (45 lb empty barbell)

20 Elevated Inverted Press - On Toes


NOTES:


OOOF this was super-hard.  FIrst time doing this. I think I did pretty ok though!

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Antonio Alves
December 5th, 2020 at 10:55 pm
Commented on: 201205

Modified to:


FOR TIME:


50 DB SDLHP | 7,5 kg DBs

20 pike push-ups, feet on floor

50 DB SDLHP | 7,5 kg DBs

20 pike push-ups, feet on floor

50 DB SDLHP | 7,5 kg DBs

20 pike push-ups, feet on floor


SCORE: 18':43''

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Derek Eason
December 5th, 2020 at 10:34 pm
Commented on: 201205

Rx 11:41


14” Deficit, Rogue Parallettes






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Jim Rix
December 5th, 2020 at 10:03 pm
Commented on: 201205

Subbed/scaled to

400 runs

20 shoulder press, 35# DBs

20 push press

20 push jerks

12:46


140529: 16+ minutes, doing rows and 10 strict HSPUs


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Brandon Alred
December 5th, 2020 at 9:46 pm
Commented on: 201205

20:58

scaled:

Kipping from ground HSPU

strict w/ Abmat HSPU

kipping w/ Abmat HSPU

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Gavin Christensen
December 5th, 2020 at 9:40 pm
Commented on: 201205

14:52 as:


500 m row

20 seated DB press w/ 50# DBs

500 m row

20 seated DB press w/ 35# DBs

500 m row

20 seated DB press w/ 20# DBs

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Charlie Pokorny
December 5th, 2020 at 8:58 pm
Commented on: 201205

Scaled parallette HSPU with strict 3.5" deficit HSPU, the rest as Rx'd

15:22

m/52/5'11"/200#

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Troy Bruun
December 5th, 2020 at 8:32 pm
Commented on: 201205

9:27


500m Row

20 KB Shoulder Press(35’s)

500m Row

20 KB Push Press

500m Row

20 KB Push Jerk


Handstand work in warmup and cool down

(edited)
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Charles Meyers
December 5th, 2020 at 8:17 pm
Commented on: 201205


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Joe Conradi
December 5th, 2020 at 8:12 pm
Commented on: 201205

scaled to 3 rounds of:

50 2x20#DBs SDHP

20 bench piked HSPU


5:43

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Steve Day
December 5th, 2020 at 8:00 pm
Commented on: 201205

Did Strict HSPU to abmat against wall for all 3 sets (60 reps)


10:28


Lots of Handstand practice beforehand. Also did some practice deficit HSPU using 55lb dumbbells to hold. I'll need to do these more often. Those few extra inches are really tough.

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Kevin Flowers
December 5th, 2020 at 7:27 pm
Commented on: 201205

M/55/185/6’0”


For time:


1000 m Echo bike (1:29/495W)

20 strict parallette (3” deficit) HSPU

1000 m Echo bike (1:37/484W)

20 strict HSPU (Open standard)

1000 m Echo bike (1:40/481W)

20 kipping HSPU (Open standard)


9:33

(edited)
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Js Smith
December 5th, 2020 at 7:06 pm
Commented on: 201205

Wrist kept popping during a search for a HSPU sub. Scaled to 3 r/t of 500m row & 20 dolphin push-ups 

12:05

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Erik Dresner
December 5th, 2020 at 5:25 pm
Commented on: 201205

Scaled to:

HSPU to abmat on top of about 6” of plates

Pike push-up from ~20” box

push ups


9:43

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Nick Fenton
December 5th, 2020 at 4:56 pm
Commented on: 201205

15:21 rx

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Az Native
December 5th, 2020 at 4:56 pm
Commented on: 201205

15:00.

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Viktor Wachtler
December 5th, 2020 at 4:55 pm
Commented on: 201205

Scaled/subbed

3 rounds of

25 Russian swings to goblet squats with a 20kg kettlebell

20 wall-facing strict handstand push-ups

17:25

44/1.78m/75kg

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Michael Arko
December 5th, 2020 at 3:57 pm
Commented on: 201205

Scales / subs:

20 cal elliptical = 500m row

HSPU subs:

  1. 20 strict
  2. 20 wall-facing strict
  3. 20 pike to -2" deficit

13:19


"Strict" means descent/ascent with no kip or wiggle; I can't quite tap the ground. I can't do kipping HSPUs, either, but I made sure to tap each deficit pike.

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John Clarke
December 5th, 2020 at 3:05 pm
Commented on: 201205

3 rounds:


500m row

20 strict HSPU


18:51

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Kirk Byrd
December 5th, 2020 at 2:18 pm
Commented on: 201205

M/39/5’10”/195


13:59 - scaled to deficit HSPU and RX the rest. Went 1:40-1:43-1:43 on the row.

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Gavin Christensen
December 5th, 2020 at 9:50 pm

Kirk: deficit is more difficult than regular. For example, the parallette HSPU has you working from a deficit and is the most difficult in this workout.

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Mike K
December 5th, 2020 at 1:57 pm
Commented on: 201205

3 rounds

500m on water rower

20 sit down shoulder press with 30lb dumbbells (broke into set of 10)

10:23

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Mike Andridge
December 5th, 2020 at 12:34 pm
Commented on: 201205

Scaled to

500m row

10 strict hspu with 2" deficit

500m row

10 strict hspu with 1/4" deficit

500m row

10 strict hspu

18:36

m/50/175

compare to

scaled to

3 rounds

50 40# kbs

10 strict hspu to abmat

18:37

(edited)
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QiHui Xing
December 5th, 2020 at 11:24 am
Commented on: 201205
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Damien Leroux
December 5th, 2020 at 8:48 am
Commented on: 201205

Rx : 15'09 (paralette 35,5cm (en bois)/ no abmat/ tapis violet sous Paralette )


https://youtu.be/jQIfILqgbQ0

(edited)
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Chris Sinagoga
December 5th, 2020 at 1:36 am
Commented on: 201205

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Row - monostructural movement that is at a distance flexible enough to be a sprint, recovery pace, or somewhere in between

Handstand push-ups - pushing with an exaggeration of changing orientation, overhead, more ROM than usual, more strength than skill, then finally adding back skill when the arms are completely fried out


WHAT ABOUT THE FORMAT

I would say Just a Workout but HSPU will limit a bit. I think the format is something that anyone can shade towards any purpose they want.


TECHNIQUE SCALE

As is, disregard the timer.


CONSISTENCY SCALE

As is, do the rows at the same time for all 3 and hspu in as few sets as possible.

or

1 round of:

Row 1,500m

60 HSPU (start strict then move to kipping when your arms give out).


INTENSITY SCALE

Do the rows as fast as you can (post all 3 individual times to comments). Use the HSPU as a rest for your row.


MY STUFF

Didn't have parallettes so I did 11 kettlebell hspu the first round without falling and dying so I figured I'd cut that while I was ahead, then did 11 ring hspu descents (still don't know how one is supposed to actually push up from those) for the second, then kipping hspu for the third. 460m Run was a rest-ish station. As embarrassing as it is, coordination was the limiting factor on my last HSPUs. Going from two rounds at a deficit to the third round on the flat ground threw off my kip. Humbling for sure.


GENERAL FEAR LEVEL: 6

(edited)
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Jade Teasdale
December 5th, 2020 at 6:03 pm

You can lower your rings to just a few inches off the ground & work pressing out onto them from a headstand. I also like hooking my feet on the outside of the straps with a little bit of inward pressure instead of wrapping my feet through & around. Puts my body in a much more balanced place to push from. Also, if you hook through & around the friction on the straps by your feet & legs makes the press nearly impossible. At least in my experience! I also built a ring-thing which has been a blast for working the positions without the fear of falling & dying! A homemade one is much cheaper & I love to rock climb so another good harness & set of pulleys is a bonus!

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