Strength:
Deadlift - 405 x 5 (PR!!!)
Deadlift - 325 x 15 (PR!!!)
WOD:
5 Rounds for Time:
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
Time: 4:33 (PR!!!)
Showing posts with label handstand pushup. Show all posts
Showing posts with label handstand pushup. Show all posts
Monday, May 18, 2009
Tuesday, May 5, 2009
CrossFit - 5May09
Still playing catchup from last week...
Strength:
Bench Press - (205 + Blue Band) x 1 (PR!!!)
Deadlift - 415 x 1 (PR!!!)
WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs
Total: 5 Rounds
Felt pretty wiped out on the HSPU after yesterday's WOD and benching today. Also the power cleans weren't really jiving as my elbows really didn't want to come around today.
Strength:
Bench Press - (205 + Blue Band) x 1 (PR!!!)
Deadlift - 415 x 1 (PR!!!)
WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs
Total: 5 Rounds
Felt pretty wiped out on the HSPU after yesterday's WOD and benching today. Also the power cleans weren't really jiving as my elbows really didn't want to come around today.
Sunday, April 19, 2009
CrossFit - 19Apr09
Strength:
Bench Press - (215 lbs + purple band over collars) x 5
Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps
Total: 7 Rounds + 5 HSPU
The WOD wasn't hard enough, I never hit muscular or cardiovascular failure. Next time I'll do it with a weight vest.
Bench Press - (215 lbs + purple band over collars) x 5
Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps
Total: 7 Rounds + 5 HSPU
The WOD wasn't hard enough, I never hit muscular or cardiovascular failure. Next time I'll do it with a weight vest.
Wednesday, April 15, 2009
CrossFit - 15Apr09
Strength:
14" Box Squats - (265 + Green Bands =~415 at the top) x 3 PR!!!
Skill Work:
Muscle Snatch - 155 (Tie PR)
WOD:
5 Rounds for Time:
- 3 Power Snatch, 155 lbs
- 6 Handstand Pushups
- 9 Knees-to-Elbows
Time: 9:46
Note: The K2Es didn't really fit well into the WOD, they were too easy at 9 reps. Next time I think I'll do GHD situps.
14" Box Squats - (265 + Green Bands =~415 at the top) x 3 PR!!!
Skill Work:
Muscle Snatch - 155 (Tie PR)
WOD:
5 Rounds for Time:
- 3 Power Snatch, 155 lbs
- 6 Handstand Pushups
- 9 Knees-to-Elbows
Time: 9:46
Note: The K2Es didn't really fit well into the WOD, they were too easy at 9 reps. Next time I think I'll do GHD situps.
Saturday, March 28, 2009
CrossFit - 26Mar09
Still pretty tired and sore from last week and it definitely showed today.
Strength:
Shoulder Press - 140 x 5 (Failed on rep 3)
WOD:
5 Rounds for Time:
- Run 200 meters
- 10 Handstand Pushups
- 15 Sit-ups
Time: 11:20
This one was fun; sub-10 is doable for someone strong in HSPU.
Strength:
Shoulder Press - 140 x 5 (Failed on rep 3)
WOD:
5 Rounds for Time:
- Run 200 meters
- 10 Handstand Pushups
- 15 Sit-ups
Time: 11:20
This one was fun; sub-10 is doable for someone strong in HSPU.
Saturday, March 7, 2009
CrossFit - 7Mar09
Strength:
Deadlift
385 x 3 (PR!)
Deadlift
Chose a weight that gets you between 15-20 reps
275 x 20 (Move up in weight next week)
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
Time: 4:42
Deadlift
385 x 3 (PR!)
Deadlift
Chose a weight that gets you between 15-20 reps
275 x 20 (Move up in weight next week)
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
Time: 4:42
Monday, February 23, 2009
CrossFit - 23Feb09
WOD:
For time:
- 50 Ring Dips
- Run 400 meters
- 50 Push-ups
- Run 400 meters
- 50 Handstand push-ups (Only did 25)
- Run 400 meters
Time: 20:23
I cut the HSPUs in half because it took me 10.5 minutes just to finish the 25 - I was doing singles from the start. I really seemed silly to continue going at that pace. This is the first WOD that I haven't completed as Rx'd in ages. It simply tells me that my HSPUs are in dire need of attention, and I will start adding a few of them into my daily warm-up.
For time:
- 50 Ring Dips
- Run 400 meters
- 50 Push-ups
- Run 400 meters
- 50 Handstand push-ups (Only did 25)
- Run 400 meters
Time: 20:23
I cut the HSPUs in half because it took me 10.5 minutes just to finish the 25 - I was doing singles from the start. I really seemed silly to continue going at that pace. This is the first WOD that I haven't completed as Rx'd in ages. It simply tells me that my HSPUs are in dire need of attention, and I will start adding a few of them into my daily warm-up.
Thursday, July 3, 2008
CrossFit - 2Jul (pm)
Warm-up:
2 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups
-Handstand and freestanding handstand push-up practice for ~20 minutes.
Injury: I noticed a bit of a tweak in my right elbow today.
- Snatch Balance drills: worked up to 95-lbs
- Snatch
- 65, 75, 85, 95, 105, 115
WOD:
Back Squat 3 x 3
Shoulder Press 3 x 3
Deadlift 1 x 5
BS: 275 x 3 x 3
SP: 135 x 3 x 3
DL: 285 x 1 x 5
2 x 9
- Push-ups
- Chin-ups
- Dips
- Sit-ups
-Handstand and freestanding handstand push-up practice for ~20 minutes.
Injury: I noticed a bit of a tweak in my right elbow today.
- Snatch Balance drills: worked up to 95-lbs
- Snatch
- 65, 75, 85, 95, 105, 115
WOD:
Back Squat 3 x 3
Shoulder Press 3 x 3
Deadlift 1 x 5
BS: 275 x 3 x 3
SP: 135 x 3 x 3
DL: 285 x 1 x 5
Wednesday, March 5, 2008
CrossFit - 5Mar (pm)
"Mary"
Max rounds in 20-minutes:
- 5 Handstand Push-ups
- 10 One legged squats, alternating legs
- 15 Pull-ups
I managed to twist my left ankle coming off the pull-up bar after the first set, so I wasn't able to do unassisted squats on my left leg. I had to use a pole for balance coming out of the bottom. So, this isn't exactly "official" but I'm still happy with the result. The HSPUs felt really easy and I was able to do all the pull-up sets unbroken!
Total: 10 Rounds in 20:25
Max rounds in 20-minutes:
- 5 Handstand Push-ups
- 10 One legged squats, alternating legs
- 15 Pull-ups
I managed to twist my left ankle coming off the pull-up bar after the first set, so I wasn't able to do unassisted squats on my left leg. I had to use a pole for balance coming out of the bottom. So, this isn't exactly "official" but I'm still happy with the result. The HSPUs felt really easy and I was able to do all the pull-up sets unbroken!
Total: 10 Rounds in 20:25
Thursday, November 1, 2007
CrossFit - 1Nov
"Diane"
21-15-9
- 225-lbs Deadlifts
- Handstand Pushups
New Globo-Gym rule: Shoes must be off while doing Handstand pushups against the wall. I'm not too upset about that, at least we're ALLOWED to do HSPUs. I didn't stop the clock for putting on and taking off my shoes, so figure my actual time was around 14-flat...but that's nothing but an excuse.
Total Time: 14:22
21-15-9
- 225-lbs Deadlifts
- Handstand Pushups
New Globo-Gym rule: Shoes must be off while doing Handstand pushups against the wall. I'm not too upset about that, at least we're ALLOWED to do HSPUs. I didn't stop the clock for putting on and taking off my shoes, so figure my actual time was around 14-flat...but that's nothing but an excuse.
Total Time: 14:22
Tuesday, October 30, 2007
CrossFit - 30Oct (pm)
Today was supposed to be a CrossFit rest day, but I did the WOD from the 28th that I skipped:
- Run 400m
- 50 Ring Dips
- Run 400m
- 50 Pushups
- Run 400m
- 50 Handstand Pushups
Because my hip is still bothering me, I subbed 1:25 on the the stationary bike (Level 18, 90+ RPM) instead of the running.
I also subbed Ring Pushups for the regular pushups (as if this workout isn't hard enough...haha).
The Handstand Pushups were only half-depth today, not by choice, but simply muscular failure; I was just devistated from yesterday's pullup workout.
Overall, it was a good strength workout that leaves ALOT to be desired in improvements.
Total Time: 33:33
- Run 400m
- 50 Ring Dips
- Run 400m
- 50 Pushups
- Run 400m
- 50 Handstand Pushups
Because my hip is still bothering me, I subbed 1:25 on the the stationary bike (Level 18, 90+ RPM) instead of the running.
I also subbed Ring Pushups for the regular pushups (as if this workout isn't hard enough...haha).
The Handstand Pushups were only half-depth today, not by choice, but simply muscular failure; I was just devistated from yesterday's pullup workout.
Overall, it was a good strength workout that leaves ALOT to be desired in improvements.
Total Time: 33:33
Sunday, October 21, 2007
CrossFit - 21Oct (pm)
WOD
21, 15, 9 reps of
- 95-lbs Squat Cleans
- L-pullups (were more of a W - knees above hips, feet level with butt)
- 95-lbs Thrusters
- Handstand pushups
Total Time: 26:24
Absolutely brutal! I was sucking wind from the word go. This workout is so demanding cardiovascularly thanks to the full-body aspect of 3/4 exercises. I really put it all out there today, not something I should do every day, but today was just one of those days.
Right wrist is a little sore now. I don't think it's anything major, we'll see what tomorrow brings.
21, 15, 9 reps of
- 95-lbs Squat Cleans
- L-pullups (were more of a W - knees above hips, feet level with butt)
- 95-lbs Thrusters
- Handstand pushups
Total Time: 26:24
Absolutely brutal! I was sucking wind from the word go. This workout is so demanding cardiovascularly thanks to the full-body aspect of 3/4 exercises. I really put it all out there today, not something I should do every day, but today was just one of those days.
Right wrist is a little sore now. I don't think it's anything major, we'll see what tomorrow brings.
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