Wednesday 2/18/09

For time.

5 rounds of:

400m run
10 x Handstand push ups
2 x rope climbs (15 ft)

Use Hayes gym for this workout. 1 round will look like this. 3 laps on Hayes track, 10 x HS Push ups on one of the flat areas at the corners (put a towel down and touch your head to the towel), go to the shelf descend on a rope the rope to main level of Hayes, back up to the 15ft mark (about shelf level) then back down and up again. That is 1 round.

Post time to comments.

21 comments:

Dana said...

16:42

Did 40-45 secs of handstands to substitute 10x PUs.
Need to work on my flexibility in the handstand.

RW said...

23:03

H/S push-ups kill me. Still not achieving the standard on these in terms of range of motion.

JP said...

17:54 Felt good to get the legs moving after yesterday.

Black and Gold CrossFit said...

19:02 as Rx'd. This one falls right into my wheelhouse.

For those of you that are having a hard time with HSPUs, the only way to get better at them is to do them. I suggest adding them into your warmup. Based on some of your Push press numbers, you have the strength, you just need to work on your technique and confidence. Remember, you have to train your weaknesses. The only way to get good a HSPUs is to do them. Good workout.

Bobby said...

20:07 as Rx'd. Don't know why but I wasn't feeling it this morning.

MattF said...

came in around 22 minutes.

Was not on my game even a little bit this morning. Good workout. I suck. Have a great day!

petera said...

19:55
I also substituted 30secs of handstands for the handstand PUs. i will start incorporating the H/S PUs into my warmup.

My legs are gone!!!!!!!

CMCD said...

17:45. I substituted 30 secs of HS for HSPU. I definately need to work on them. Great workout this morning.

usarmychick09 said...

23:57. Substituted HSPUs with 30 sec hand stand; substituted rope climbs with alternating towel and reg pullups assisted pullups. Still working on upper body strength.

SB said...

22:26
HSPUs killed me. My legs are still feeling it from Tuesday's Front Squats.

C V said...

20:15. My legs are still dead from yesterday. I didnt have full ROM on the HSPU's. Need to get faster at the rope.

Mac said...

Got booted from Hayes for a class after completing 3.5 rds (15 minutes), so went up and knocked out 21-15-9 kb swings and pullups, with a gym loop in between each set (10:08). Great kick in the pants...thanks Kingsley.

Go Cubs said...

Did the pullup ladder today due to the fact that i was having trouble walking today, much less running
1st min 1 pullup 2nd min 2 pullups etc

14.5 rounds, on the 15th i tore a callous open in my hand

Michael said...

20:29. I started out doing HSPU but I soon resorted to doing static hand stands. I've been working on them for quite a while now but 50 reps are well beyond my abilities.

N G said...

21:40, had to do some static hand stands by the end.

Njc said...

Went a little out of order, due to all of the ropes being occupied halfway through the workout.

18:48 is pretty accurate I think, although my HSPUs were getting lazier each round and became more like a static handstand by the end.

dkeys said...

23:56 kicked my butt more than I thought, should have done this one before practice.
Need tons of work on my HSPU, did static handstands for 30 sec instead.
Once upon a time I could climb a rope more than 4 times, absolutely killed my arms because I couldn't get a decent lock, ended up climbing the backside of the cargo net three times in lieu of the rope climb.

Vanilla Gorilla said...

Rx'd 17:11. I really need to get those HSPU. I cant wait for tomorrow.

NM said...

24:02.

Got a lot of work to do on HSPUs.

Demet-hook said...

Did the same workout as Wes (Go Cubs)...I got 14.5 rounds as well. Went on a 2 mile run an hour afterwards...

Jeff said...

Tips for Handstand push-ups: If you can't do handstand pushups, you can do some progressions:

-Negatives - kick up against a wall, lower slowly, step down, kick up repeat negative
-Do feet elevated pushups
-spend time walking on your hands
-maintain straight, tight body position...always
-while in a handstand position against wall, bend one knee, place that foot on the wall; keep other leg straight and off wall -do HS pushups - less friction on wall
-use a partner to assist on push up