Wednesday 9/16/09

For time.

5 rounds of:

Run stairway to heaven and back (4th floor)
10 x Kettle bell swing
10 x Hand stand push up

Post time to comments.

25 comments:

Jimmy said...

Any recommended substitute for the stairway if you don't have access (i.e. - MWR Gym)? Thanks.

Jimmy said...

disregard. I remember last time we subbed the stairs with 30 box jumps.

Dubbs said...

15:13

Zachary said...

great workout this morning. I learned how to do the KB swing and HandStand pushups.

Vanilla Gorilla said...

12:21 used band handstands

Thanks to Major Richards for showing me the errors in my ways, next time the forum will be a lot better.

Chewy said...

15:00

Had a brain fart so I was thinking there were only 4 rounds instead of 5, so I got a nice little rest in between those sets. ha ha

Jason said...

13:09

Tough WOD this morning.

Mark R said...

13:13
All HSPU's were assisted with bands
A LOT better form all the way around. Great job!!

Mac said...

11:56, all hspu's with the bands. My shoulder is doing better, so I think I'll be ready to go back to the wall soon.
If walking up and down stairs was tough yesterday, I'm not looking forward to the rest of this day...

Bobby said...

14:20, all HSPU were unassisted

Jimmy said...

12:50 Modified
- used 52.5# dumbbell
- Ran Hill next to house
- modified hand stand push-ups (IOT complete them)

Paul Mary said...

On the stairs, is it better to hit every step or skip steps?

Black and Gold CrossFit said...

13:08 as Rx'd. It's official, I am now sore all over my body.

Paul Mary--You can get up those stairs anyway you want. Remember the purpose of CF is to Move large loads, over distance as quickly as possible. If you can get up the stairs quicker by skipping steps then so be it. In this case your load doesn't change, the distance doesn't change only how fast you move it so that is how you increase power capacity.

SB said...

14:33 used bands for all rnds except for 1st rnd.
legs are feeling it. Good wod.

Paul Mary-- it doesnt really matter regarding the steps, it is all the same amount of work (getting to the top as fast as you can). Think efficiency and functionality.

Jake said...

15:15
I did the first set of HSPUs on my own and went to the bands for set #2. Great WOD and solid performance out there this morning!

Gregg said...

18:13

NM said...

14:21...that was rough.

First two rounds as rx'd (though my HSPUs were pretty bad). Next three rounds I used the bands.

Great to see several new faces this week.

derekmeatwad said...

12:20, had to scale the last set ou HSPU

JJ said...

11:50 thanks for the push on the last round Jake

Really need to start working HSPUs, as I began to arch later in the rounds...

westpointlefty said...

15:03 started using bands on 2nd set

MBK said...

15:52 use bands on 2nd set on

Demet-hook said...

Time was somewhere between 14-15 minutes. I had to ask people what time they had on their watch and go off of that.

Started at the basement level and just did HSPUs and KBS right next to the stairs.

GREAT WORKOUT!

Paul Mary said...
This comment has been removed by the author.
Tex said...

Subbed box jumps for stairs
Scaled HSPU to 5

17:17

I just had a bad morning. Really not motivated to drive hard. I miss the crew.

CM said...

15:20
All HSPU were w/ bands