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Thursday 8/27/09

For today's workout you will need to work up to your 1RM Dead lift. If you know that already, then you can go straight into this workout after the warm up.

For weight.

10 x 1 rep of 80% of your 1RM Dead lift (1 minute between starting of each lift)

In this workout, you will start with one rep at 3, 2, 1 go. You will do your 2nd rep at 1 minute, third rep on the 2 minute, etc...until you have completed 10 reps. You should do you final rep on the 9th minute.

Then,

3 x max reps of hand stand push ups. (2 minutes rest between sets)

Post weight of DL and number of each set of HSPU to comments.
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23 comments:

  1. ChrisAugust 27, 2009 at 6:21 AM

    265 DL...about 85% 1RM, but felt like I could have gone 10 or 20 LBs heavier, which means my 1RM has improved.

    HSPU - 23, 15, 10

    ReplyDelete
  2. derekmeatwadAugust 27, 2009 at 6:32 AM

    piss test this morning, sorry guys

    ReplyDelete
  3. JWMAugust 27, 2009 at 6:49 AM

    265 DL (last 1RM was 315 so there is improvement)

    HSPU - 5,5,then 15 with help from my friends the bands

    ReplyDelete
  4. SBAugust 27, 2009 at 7:03 AM

    225 DL (really tried to keep form...thanks to JJ for the help)
    HSPU - 5, then 15 and 8 on bands

    ReplyDelete
  5. JWhipsAugust 27, 2009 at 7:51 AM

    Previous 1RM: 365 and used 295DL today. Felt good at 295 and should have gone a little heavier.

    HSPU - 18, 13, 10

    ReplyDelete
  6. AnonymousAugust 27, 2009 at 8:41 AM

    Did Monday's workout today.

    115-125-135-155
    (did an extra set)

    then, 11:42

    ReplyDelete
  7. AnonymousAugust 27, 2009 at 8:46 AM

    315 DL (1RM was 405, so I think I could have lifted heavier).
    Used the bands for the hspu's: 20, 15, 12.

    ReplyDelete
  8. ChadCAugust 27, 2009 at 9:09 AM

    295 DL...could have gone a bit heavier. Need to get 1 RM again.

    No HSPU- agrivates a previous injury.

    ReplyDelete
  9. AnonymousAugust 27, 2009 at 9:27 AM

    DL: 315. This was my previous 1RM when we last did football total in July I think so I'm pumped. Not even sure what my 1rm is now but that is a good proble
    hspu was 8, 10, 7.

    ReplyDelete
  10. MBKAugust 27, 2009 at 9:42 AM

    Can anyone explain how to use the bands for the hspu? I have never used them before. Thanks for the help

    ReplyDelete
  11. JJAugust 27, 2009 at 9:53 AM

    295 DL, felt like I should have gone heavier...
    HSPU - 25-16-11
    Multiple sets of HSPU really shows the room for improvement in that area...

    ReplyDelete
  12. NMAugust 27, 2009 at 12:04 PM

    275 DL

    HSPU: 10, 9, 7

    See you at CF Friday tomorrow AM...I hear CDT Tony Nash is planning a pretty sick WOD.

    ReplyDelete
  13. Black and Gold CrossFitAugust 27, 2009 at 1:06 PM

    275lb DL. Failed over and over again on the 10th rep. It was ridiculous! Finally got it but it hurt.

    21-16-13 on Hand stand push ups.

    ReplyDelete
  14. westpointleftyAugust 27, 2009 at 2:47 PM

    225 lb x9 295x1

    ReplyDelete
  15. ptofflerAugust 27, 2009 at 2:52 PM

    300lbs on the DL... 7,6,5 on the HSPU (still working on balance and form).

    ReplyDelete
  16. MBKAugust 27, 2009 at 2:53 PM

    295 DL and assisted hspu for all three sets

    ReplyDelete
  17. AnonymousAugust 27, 2009 at 5:14 PM

    245 DL definately need to re-check 1RM... when did we do that last? June?

    Used the bands to assist the HSPU's
    They are great to help form and full range of motion.

    Reps= 17, 11, 6

    ReplyDelete
  18. AnonymousAugust 27, 2009 at 5:17 PM

    HERE IS THE BAND ASSSISTED EXAMPLE
    http://crossfitednavalley.com/?p=25

    This example has a three band method, but it can be done with just two...
    I use on Green (big) band looped on itself over the bar, and one blue band(thinner) passed through the green to make two loops (one for each shoulder). Legs can wrap or steady on the band.

    ReplyDelete
  19. VWAugust 27, 2009 at 5:26 PM

    275 # DL
    I had to do assisted HSPUs for all three sets

    ReplyDelete
  20. JimmyAugust 27, 2009 at 7:57 PM

    had to take the day off. Ultimate Frisbee at noon. Body needs rest.
    multiple two-a-days this week has resulted in the bones fighting back.

    ReplyDelete
  21. AnonymousAugust 27, 2009 at 9:25 PM

    AM
    Buddy Murph with Matt Mitchell
    Wore IBA + 20lbs for entire workout

    1.1 miles - 8:00
    Reps - 12:39
    500m buddy carry - 6:30

    Total - 27:18

    PM
    240# on DL. Should have gone heavier.

    HSPU - 3-3-0....still working out the chest/tricep issues from the summer. However, my strength is far better than just 3 weeks ago when I could not do 1 unassisted HSPU.

    Worked muscle-ups a bit afterward. Got my first set of 3 continuous. Small gain, but a gain nonetheless.

    ReplyDelete
  22. UnknownAugust 28, 2009 at 8:24 AM

    365 on the deadlifts. kept falling on the handstand push ups: 10, 6, 6.

    ReplyDelete
  23. derekmeatwadAugust 28, 2009 at 11:44 AM

    405 DL
    10
    7
    8 HSPU
    Did it Friday because I got piss tested and was at Arvin for CPRC hooah

    ReplyDelete