Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
Holleyman
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
♀ 14-lb ball, 155-lb clean
♂ 20-lb ball, 225-lb clean
Post time to comments.
Compare to 211122.
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin; son Zachary; parents Ross and Glenda; and siblings Kelly and Daniel.
Scaling:
This is a long Hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.
Intermediate option:
25 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
♀ 14-lb ball, 125-lb clean
♂ 20-lb ball, 185-lb clean
Beginner option:
10 rounds for time of:
5 wall-ball shots
3 push-ups
1 power clean
♀ 6-lb ball, 55-lb clean
♂ 10-lb ball, 75-lb clean
Comments on 231107
89 Comments
Set a timer for 25 minutes. 17 rounds on the dot.
Intermediate option.
10kg WB
85kg Clean
20 (+8) in 25min cap
M/33/5'7"/216lbs
Intermediate - Scaled
20Rds ~ (25:00)
5 WallBalls 20lb
1 WallWalk
1 PowerClean 155lbs
Sets a timer for 25-30 minutes and just kept moving. WallBalls were good volume but not really fatiguing. Scaled down to wallwalks due to not having handstand pushups. Wallwalks were tiring and the hardest part. Scaled down the PowerClean, as 185-190lbs is my max on a good day. Maybe could've went to 165lbs, but this was heavy enough. Did not struggle with the cleans, but just dropped them at the top. Overall took the 25 minute exit and called it a solid hero workout.
Intermediate option:
25 rounds
5 wall ball shots (8 kg at 9ft) max height and weight available
3 handstand pushups half way
1 power clean (55.5 kg)
Time: 45:17
30rds
5 WB 15#
3 HSPU
1 DB clean 75’s
at work gym, limited equipment
M/53
10 Rounds in 23:13
5 WBs, @12 kg
3 HSPUs, 6,5" AbMat
1 Squat Clean, @135
Despite of limited time, lack of strength to do true HSPUs, and pretty hard WOD in whole, I liked it and will be glad to try it again somehow.
M/51./186
Sp 95#
Pc 165#
32:37
25rounda
intermediate scale and subbed dips for hspu
19:35 compared to 29:00 intermediate scale and hspu
M/44/140lb
21:50 (scaled PC to 155)
30 Rounds for Time:
5 WBs
3 Strict HSPUs
1 Power Clean (155)
Scaled PCs to 185 lbs, otherwise Rx. Kipping HSPUs.
27:22
RIP Sergeant Aaron Holleyman
TC 25min:
30 rounds for time of:
5 wall-ball shots 14lb
3 push-ups
1 power clean 40kg
28rd
M 53/195/6’
Scaled barbell to #155.
32:28.
Holleyman
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
20-lb ball, 185-lb clean
36:44
Deo gratias
Modified to 155# PC, otherwise rx.
22:20
M/54/175/5'11"
Modified:
--
5 rounds, untimed, of
20 DB thrusters @ 2 x 10,5 kg
20 DB strict press @ 2 x 10,5 kg / 20 push-ups on even rounds
20 DB SDLHP cleans @ 2 x 10,5 kg / 20 DB hang power cleans @ 2 x 10,5 kg
--
Peace.
Coming in late again! 11/09/23
~18 Rnds @ 25:00 Cap
5 WB @ 18#
3 Pike Push-ups off 24" box
1 PC @ 135#
Thanks for you service, Sir!
Warm Up
AMRAP10
:30 Samson stretch
10 pvc ohs
10 pvc good morning
10 AbMat sit ups
10 db strict press (build in weight)
10 db power clean (build in weight)
METCON (scaled)
For time:
30 rds
5 wall ball shots (20# ball @ 9ft target)
3 db push press (50# dbs)
1 db power clean (50# dbs)
TT: 38:26
M // 50-54 // US
16 year old female — 161cm/50kg
30x
5 wall balls (9lb)
3 HSPU
1 power clean (90lbs)
26:23
this was a fun one :)
30:03 30rnds @ #185
22:37
Wallball to 8 feet
30lb DB push press
115lb power clean
had to limit to 10 sets thanks to vertigo.
135lbs. PC
skipping hspu
took it slow ending at 15:02
*kipping 🤦♂️
33:30
Dropped down to 185 power cleans
37 / M / 5'9" / 140lbs
10 rounds:
40lb single-dumbbell thrusters
Pike push-ups
40lb dumbbells power clean
17:45
27:59 (PC 185#)
26:32 Rx
As scaled, 22:34.
Can’t do Holleyman rx’d anymore, but with this scale, I was able to go much more quickly. Started out at 40 seconds per round, but started to slow at round 10 or so. Wall balls made things a little breathy, and I started needing to rest a bit before HSPUs, as rep 3 was getting challenging. Stayed right under redline in the back half of this workout. No missed power cleans, but I had to focus in later rounds.
50m/5'10"/180
Sorry - Intermediate scale. 25 rounds with 185# power clean.
Did Fran today: 4:29; a PR by 31 seconds!
43'22'' power clean a 80kg
Mashed them all together. 23:00
150 wall balls, 90 35#db shoulder press, 30 power cleans 95#. Cool down 5 miles bike.
20:43
5 Wall Balls (20)
3 Handstand Push-ups
1 Power Clean (225lbs)
31:22
5 Wall Balls (14)
3 Handstand Push-ups
1 Power Clean (155#)
25 rounds
5 db thrusters 20lb
3 pike push-ups off picnic table
1 PC 95#
16:20
Did 10 rounds each of 5 wall balls(10lb), 3 push ups, and 1 power clean(35lbs)-11mins-12seconds.
30rds: 28:03
5 WB (20lbs)
3 HSPU (to abmat)
1 PCL (155lbs)
Beginner: 8:00. 1k run 5:29
For time 30 rounds
5 Wall Balls @ 10lbs
3 Pike Push Ups
1 Power Clean @ 95lbs
TT: 23:26
M/54/217 lbs
12 rounds for time of: 20:00
5 wall-ball shots
3 handstand push-ups
1 power clean
♂ 20-lb ball, 155
Modified
25 Rounds:
5 thrusters with 2x10# Dumbbells
3 Push-ups
1 Power Clean 155#
(Time: 22:49)
Rx other than at a 9' ceiling
26:03
Son(16)
Wisely decided to take a rest day
Well done!
Excellent
Thanks dudes
Son(16)
Completed the next day
Almost Intermediate (25 rounds of wall balls(20lbs@9'), 2 HSPUs, 1 PC @185lbs)
35:19
Beginner scaled
5 wall balls 6.5kg
3 push ups
1 power clean 30kg
8 min 23.
14 yrs old
14lb wall balls to 10ft target
120lb cleans
26:33
Rx- 28:43
Did all HSPU strict
Great job!
Great work!
20 minutes @ 185
12 rounds
RIP SSgt Holleyman
Intermediate plus:
30 rounds w/ 185# cleans: 26:47
Got pretty mental during rds 20-30
211122: 33:39 (same scale)
130918: 54:00 w/ 165# cleans
Crazy improvement!
That is some serious improvement!
Great time and fantastic improvement! Very well done my man!
44:46 Rx
Way to push through Rx!
RIP Holleyman
Scaled to
30 rnds
5 wb 20# 8 1/2'
3 strict hspu
1 pc @ 135#
47:47----
m/53/175
I did not follow the "25 min or less" directive:)
Compare to
RIP Holleyman
scaled
30 rnds
5 wb 20# to 8 1/2
3 strict hspu to abmat
1 pc @ 135#
37:16
m/51/175
compare to 2012
Scaled:
30 rounds
25# wall ball (5)
105# Sh. Press (3)
135# Power Clean (1)
46:36
Nice work on the strict HSPU
Good job Mike!
Big scale:
30 rounds:
time: 24:47
27:13, intermediate 25 rounds. At home, so subbed 40lb DB thruster for WB, 105 strict SP for hspu, 145 PC. Long and steady gasser.
Scaled to push-ups and 60kgcleans. 21 rounds completed to tc. This was a real deuce! 🤯🔥 #payhim
M/39/72”/170
as rx 34:58. Kept telling myself at the bar “it’s just one clean” haha. RIP Holleyman
Solid, bro!
Great job hitting this Rx!
Holleyman
scaled to:
30 rounds
5 dumbbell thrusters 2x20lbs dbs
3 strict hspu to folded towel
1 dumbbell squat cleans 2x50lb dbs
23:02
laid me out for a few minutes
Nice work!
Awesome job Steve!
Rx 23:04
You're an animal dude!
thats beast 😳
30 rounds:
5x Dumbbell Thrusters (2 @ 18-lbs dumbbells)
3x HSPUs, partly free-standing, not to the ground
1x power clean, 125-lbs barbell
24:20
Today: Same SC as previous 20 rounds...27:48
11/22/21: Sc to str HSPU to 4" mat/155# @ 20 rounds...31:14
28:53 10’ WB, Abmat, #155
211122 28:43 9’ ceiling, Abmat, #135
Wife and I did a scaled version of beginner. 9:33
RIP Aaron N. Holleyman
Beginner option:
10 rounds for time of:
5 (had to modify) db headcutters
3 push-ups
1 power clean
♂ 20-lb db, 95-lb clean
10:56:20
Beginner option:
10 rounds for time of:
5 wall-ball shots
3 push-ups
1 power clean
♂ 16-lb ball, 160-lb clean
12:23
Scaled 18:46
20 rounds
WB @14#
Reg push-up to 20” box
cleans @85#
RIP
M/44/6'2"/200lbs
30 rds
5 wallball 20lbs
3 push ups
1 PC 135lbs
28:08
Scaled a lot again.
Holleyman
30 RFT
5 WBS (20#, 10')
3 Piked push-ups (feet on 24" box)/push-ups
1 PC (125#)
24:37
Compare to 221112: 25RFT: 5 WBS (20#, 10'); 3 piked push-ups (24" box); 1 HPC (55#), 23:41
155# PC and heavier, and HSPU weren't happening. Still holding back a bit to set myself up to make it through Saturday. Switched to regular push-ups after the first 10 rounds because the piked push-ups were aggravating my left elbow. Improvement over compare to date in my opinion, but then again I expected it considering I had herniated a disk a little less than 3 months prior to that date.
RIP SSgt Holleyman.
Props to you, man. You keep moving through the pain and that’s admirable.
Nursing injuries to knee, rotator cuff & bicep
20 rounds in 15 mins
225 deadlift
hspu on 25 box
scaled power clean 80kgs
28:40
Champions Club Scaling Notes
RANT
Man, this Michigan sign stuff is absolutely insane. Broken Science at the college football level. The conflicts of interest, epidemiology, and influence on statistics are worthy a Zoe Harcombe or David Diamond or William Briggs lecture. I confess I'm loving every second of it! It has absolutely nothing to do with stealing someone's signals.
WORKOUT THEMES
An honorary workout. High volume of stuff broken down into small chunks.
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
MAIN DECISION
Again, do I want to go there and honor this thing with an all-out effort, or do I need a day to let my body catch up?
NEW TO CROSSFIT SCALE
Put on a timer for 30 minutes and practice wallballs, handstands and cleans
I WANT A DOSE BUT NOT THE FULL THING SCALE
5 rounds as listed, rest for 5 minutes, repeat 2-3 times?
I WANT THE FULL THING BUT NOT TO CRUSH MYSELF SCALE
For time:
150 wallballs (light)
90 dumbbell shoulder press (light)
30 power cleans (light)
GENERAL FEAR LEVEL: 7
Hmm. Building the Elite? The last four workouts have been named. One was Fran and the other 3 have been hero workouts. Saturday is yet another hero workout. I will hold out hope for Wednesday being simply another training day.
My body hurts
Ok, I see how this week is going to go.
Globo scale: If you do not have a medicine ball to toss on the wall sub dumbbell thrusters, 15/20 lb dumbbells. For handstand pushups if no wall is available or your globo bans them sub dumbbell presses with the dumbbells total weight adding up to 60% of your bodyweight. For power cleans if you are using conventional plates use a weight that you can bring down under control later on. Dumbbells sub 55/80lb dumbbell power cleans. If you are doing this in a hotel gym with only 50lb dumbbells you can up the reps or sub 2 knee jumps for the cleans.
Busy gym: consider doing the dumbbell option or Bodyweight sub today. Pre wod work some cleans.
Bodyweight/equipmentless sub: 30 rounds of 5 burpees 3 HSPU and 2 knee jumps with no arm swing. Sub for HSPU is 6 dive bomber pushups. Modify so it takes less than 25 minutes or cap at 25 minutes total.