For time:
21-18-15-12-9-6-3
Pull-ups
Handstand Push-ups
Handstand push-ups are “nose to floor” and
pull-ups are “strict” or non-kipping.
Post time to comments.
Wednesday, December 16, 2009
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CrossFit Rx 
Lookin’ good Mac!!!
I’ll be there at 8 am to do this with ya!
Now why did they have to go add that silly little note under a perfectly comfortable looking workout?
Because you were perfectly comfortable…
37:03
Started with just blue band for pull ups then added tiny then had to switch out tiny for red. all in the first round. Blue and red for the rest.
Blue for handstand push ups.
Knew this would take a long time but was excited to try HSPUs with bands.
46:40
pull ups w/black, then switched to green half-way thru
HSPUs w/green looped over black and abmat under my head
Congrats! Your HSPUs were really good this a.m.!
Thanks, Kristy, Teressa & Nanci for encouragement this morning. Y’all did some good work, too. Congrats on your time, Kristy- you must have been following the tips from Teressa- who is looking forward to buying you breakfast! 🙂
You got upside down!!! Maybe I’ll try it one day soon. I’m fairly chicken, though.
Try it, Terri! I felt a little like a marionette hanging on the bands.
Strict pullups with green+tiny
Pike Pushups, 24″ box
20 second handstand hold after each round
35:25
Pat got upside down, too!! Yay!
Not sure if I’ll be able to make it in for this one today.
What would a sub for handstand pushups be? I won’t be doing those until February, so I need something comparable. Any suggestions?
hmmm, depends on what (and in what direction) your shoulder is ok to push…perhaps pike-pushups or, since the spirit of HSPUs is “heavy-pushing” you could maybe sub shoulder-pressing young children overhead? 🙂
Yes, it would be good to know more about your limitations before I can offer any suggestions…
46 and change
Red band for pull-ups, tried for strict but a bit of kipping slipped in.
Variety of scaling approaches for HSPUs, mainly pushups off 24in box, but a few HSPUs with bands and a few handstand holds mixed in.
Need to practice handstands in warmup
good job plugging through it 🙂
tiny for pulllups, 1/2 black (equiv to blue) and blue for handstand pushups.
38:34
so impressed with my fellow 6am’ers nanci, joy, and kristy. thanks to nanci and joy for suffering with me through this one, especially joy with her first HSPU workout. awesome! and to kristy f, who totally squashed my ‘nancy’ time. this is the stuff that keeps me coming back for more!
note to self-no more “friendly wagers” with kristy f. 🙂
Ha Ha! You know the only reason that I beat you was because your foot is injured! Let’s make it round 2 when you are better : )
Strict pull-ups
Unassisted HSPU, but used 1 abmat for first 2 rounds. Then lost the abmat for the last 5 rounds.
31 and change (forgot to write it down)
Thanks to Pat for picking up on my guilt about using an abmat and challenging me to toss it aside.
The strict pull ups were surprisingly easy today (I know I’ll be punished for saying that). It makes me realize how far I’ve come. HSPUs are improving, but still need to work on depth.
Handstand push-ups are my biggest weakness. I practice strict (head to ground) in my warm-ups sometimes, but have only done kipping in workouts so as not to lose momentum on a metcon.
CrossFit does an excellent job of calling out our weaknesses. So, today, I chose not to scale this workout in the hopes I could improve on this particular exercise. I didn’t know if I would be able to complete it, but I knew I had to at least try.
As Rx’d
(nose to ground HSPU)
67:19
Thanks for hanging around and waiting for me to finish, La Mar 😉
wow
Good example for me (us), Laura. It’s not always about speed. I can’t get better at something that I’m not willing to take the time to do.
Yes! Way to stay with it!
ironic…was just about to ask if one could infer that “nose to ground” meant “strict” for HSPUs…altough i haven’t tried to kip with my nose on the ground, so that might have answered my question (albeit in an uncomfortable & potentially disfiguring way)
great work & way to focus on the “process” LD! 🙂
hahaha! No, I don’t think kipping off your nose would work very well!
I know how much you loathe HSPUs but the effort was solid. You did them all strict while adding 3-4 inches to ROM (nose 2 ground). Now that I have a little time under my belt, I’m learning how to balance the fire inside. With alot of these movements & wods, I now ask myself “Am I a better athlete after doing x?” If I can answer “yes” without hesitation then I walk away with a positive mindset. You are a better athlete after today’s wod 😉
You’re absolutely right about the question we should always be asking ourselves…if what we are doing is helping to make us better, we should appreciate that fact, even though the process may be incredibly frustrating!
Muscle fatigue is definitely the issue with this workout!
strict pullups rx
HSPU with blue and blue (tried red but didn’t get enough rom)
33:36
Rx – 49:11
My pull-ups were strong…proof that kipping pull-ups build strength & power because I don’t think I could do this many strict pull-ups prior to CF. Muscle fatigue was a BIG factor (as I suspected) which forced me to think during HSPUs to avoid missing reps (although I missed 3 or 4 during wod). The best thing about this wod is the practice of dealing with discomfort.
Nice! I dig that perspective LaMar
& hmmmm…looks like i might need to leave work early to finish this wod today 😉
Could’ve done strict pull-ups but not so much HSPU. I still need to work on those. My goal today was to beat Hwang doing Nancy since she recently claimed a board spot! First time doing Rx so I was happy. I have always gone lighter in the past to work on form. I was totally inspired by her unbroken OHS! I wasn’t able to do them unbroken but tried to go a little fast and not bar gaze when the weight was not in my hand.
Nancy
5 rounds
400 M run
15 OHS
Rx (14:51)
good job….i guess.
🙂
…nose…stuck…to…floor… :-O
had to tackle this one @ home & even leaving early from work didn’t help…took almost 30 minutes scaled…but ALWAYS love spending quality-time with one of my goats…fun workout!
impressions…after starting to DNC HSPUs in first round (got 3 nice ones though!!) chose to scale with barrier-assist & achieved full ROM for remainder. all pullups on hangboard (you climbers know what i’m talking about) using different sized grips each round. will work to scale less in future…still, happy to have gotten nose-2-ground throughout without accidentally dropping myself on myself 🙂
Blue and red band; pike push ups on red box. 31:02 I feel like this workout made me stronger.
As ‘The Wiggles’ would say….”Your getting Stronger”!
Yes…I watch the wiggles
Only people with little kids would appreciate that.
Laura appears in the video posted today on HQ’s site–“Marty Cej’s Take on The 2009 CrossFit Games.” Near the end of the clip, she’s in the lineup of competitors.
Managed to do this one RX, and enjoyed it too! HSPU’s definately received a good workout. 24:07 RX nose to floor
Damn that’s fast
awesomeness!!
31:23
Strict pullups Rx
Red and tiny band harness for HSPUs; abmat under head.
Was traveling from a quick day trip out of town and wasn’t going to make it to Rx by 6, so I went to Crossfit Atlanta instead to get a workout in. Still struggling with handstand push ups…they start out strong, but towards the end I am so fatigued I can’t keep a tight torso and feel out of alignment. Pull ups were most effective switching up grips pretty regularly…both hands underhanded worked the best for me.
HSPU: blue band, green band, abmat
strict pull ups
43: and change
actually I looked at notes and it was 40:22
Time: 27:31
Clearly made this one too easy with blue and tiny band and too many sloppy pike pushups. The pullups went really fast. The pushups were hard, but I was more intent on doing 2-3 at a time than really touching head to floor every time. Another lesson to focus more on depth next time.
strict pull-ups
HSPUs w/ blue and red bands
28:40something
I should have used 2 red bands for the HSPUs – next time. 🙂
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