1+ HSPU ladder - how far can you go on only 20 sec rest b/t reps?
rest 2 min
1+ L Up ladder - how far can you go on only 20 sec rest b/t reps?
rest 2 min
6 sets for total working time;
25 burpees
rest 90 sec
post highest reps achieved on HSPU and L Up ladder and total working time for burpees to comments
crown to floor for HSPU; kipping allowed
start and end in full ext of arms and legs for L Up
1+ ladder means perform 1 rep, rest 20 sec, perform 2 reps unbroken, rest 20 sec, perform 3 reps unbroken, rest 20 sec...
post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/10 g carb
12-14% - 20g prot/20 g carb
below 12% - 20g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
46 comments:
I feel as if OPT is inside my head and asks himself, "What does mike struggle with? How about Hand Stand Push ups, L pull ups and burpees." Then he bases a whole workout on those movements.
Oh well, time to work on the weaknesses.
Ha - should be a very very short wod for me as i can only do about one or two of each HSPU (still haven't figured out how to kip these) and L PUs. Any suggestions on modifications so i can at least get something out of it would be greatly appreciated.
Lisa, I would recommend reducing the ROM on the HSPUs by placing several 10 lb plates on the floor and going down until your head touches the plates. The number of plates you use will depend on your strength and how far you want to extend the ladder; I do not know if it would be to get to 20 reps at a smaller ROM then stopping at 10 with a larger ROM, for example, but that is the general principle to get more out of it. You can progress when you are ready by removing a plate.
For L pull ups, I would probably suggest kipping or jumping pullups, again depending on your ability (jumping pullups are easier). Others may have different suggestions.
Lisa... how many pullups can u do?...
u can just try them with ur knees tucked in... or someone can 'spot' ur feet with legs out (place feet on hands or shoulders but still engage ur abdominal wall)... u can also try one leg up at a time, u can alternate legs, band assisted w legs in the L position... etc... there r lots of ways or levels dep on where ur at but as my bro once told me... get comfortable with uncomfortable!...
~gm2
4got suggestion on hspu... if part of the issue is shoulder stability, u could try hand stands 4 time... 5 sec /20 sec rest / 10 sec... etc (add 5 sec 2 ur handstand until u can't hold anymore)... or u could try handstand wall walks (handstand facing the wall and touch ur shoulder with ur hand, each hand 4 one rep... 2 hsww each set and increase in increments of 2 ( or one, or more 2 tailor 2 what u need)... these exercises might not get the ROM of the hspu but they r good 4 shoulder girdle stability and strengthening... u could also try assisted hspus as well as the above mentioned 'plate assisted' hspus... gd luck!...
~gm2
-hspu ladder 6+5
-L-up ladder 7+2 (best form ever on these, legs completely straight, slow and controlled on the way down, tight core)
Burpees- 7:46
1:03 1:25 1:20 1:25 1:20 1:13
This was the first time in along time that i questioned my mental toughness to keep giving 110% on all 6 sets for the burpees, i wanted to quit so bad but i had that voice in my head telling me its almost over...wow those were hard!
*shoulders were limiting factor today, fridays wod smoked them and yesterday i spread 6 gallons of driveway sealer by hand for 5 hours, shoulders burning entire time...so they need a break....*
Okay a bit of trial and error because still working on HSPU and L pullups...
Did 10 handstand negatives...
Then tried with telephone books under head so very little flexion and got to 3 in ladder.
Finished with 2 handstand holds but only got 51sec and 36sec.
On L pullups did ladder and got to 3
then did kipping ladder and got to 8
Push up burpees
2:13
2:05
1:57
1:53
1:50
1:47
Total 11:50...but times were getting faster which I guess means either I got more efficient or more likely wasn't pushing hard enough at the beginning or perhaps not warmed up right?
Feeling week today.
HSPU 3 + 3
L Ups 5 + 4
Burpees
1.28
1.33
1.36
1.37
1.45
1.36
Total working time 9.35 (if my math is right)
I am wiped out, I worked out at CrossFit Charlotte yesterday and we did 5 rounds of KB Snatches and 15 Burpees. I feel like I am back in the burpee challenge.
HSPU Ladder - 9rds + 5 (no kip)
LPU Ladder - 7 rds + 4
Burpees: 6:43
0:52
1:11
1:04
1:14
1:21
1:01
I need to learn the HSPU kip.
HSPU Ladder - 7+3 (No kip)
L-Up Ladder - 7+3
Burpees - 8:14
1 - 0:58
2 - 1:23
3 - 1:31
4 - 1:42
5 - 1:26
6 - 1:14
HSPU: 7+2
L pull up: 6+3
Burpees
1. 42
2. 1:19
3. 1:28
4. 1:30
5. 1:38
6. 1:22
Total: 7:59
Kipping on the HSPU makes me loose my balance, so all were done strict.
HSPU Ladder--2+2 all strict, came off wall on #3 (darn)
L-ups- 5+3
1:14/1:16/1:21/1:21/1:26/1:25
Total: 8:03
Post: HSPU practice to make up for lack of production in part 1.
HSPU- 9 + 3
Lup- 4+ 4 (need some work on these)
Burpees
:36,:47,:51, 1:00, 1:12, 1:19
total time: 5:45
Thanks Laura and Grant for timing and counting.
(wanted under 1 min for each went out to hard on the 1st set and had to hold on after that)
Went back and did Thursday's WOD. Turns out beer isn't a good fuel for CrossFit.
HSPU - 5+5 ( I kip )
L up - 4+3 ( dropping legs between reps on everything after the set of 2 )
Burpees -
1:17
1:42
2:06
1:48
2:16
2:27
Total - 10:37
YUCK!!!
hspu-9+3
L PU- 8+4
pushup burpees- 6:28
Thanks everyone for the suggestions. I can do 2 or 3 to an abmat in a row so i will just work on that. It just purely a strength issue and maybe do some negatives.
I can do one or two strict L pullups so i thought i might just sit in my rubber band and work it that way.
thanks again.
Lisa
HSPU - subd negatives to 1 ab mat: 5+1
L-up, sub'd kipping pu: 7+4
burpees:
1:32/1:38/2:15/2:04/1:49
total:9:08
slow but non-stop
Morning
High Bar Back Squat 1RM 405
Bench Press 1RM 335
AMRAP HBBS at 85% 345x3
AMRAP BP at 85% 285x5
Evening
HSPU Ladder 9+3
LPU Ladder 6+3
Burpees total: 7:39
Decided to do part of the WOD from last week to find my Neuromuscular efficiency.
Bench press 1RM dropped by 40 lbs since Dec 08. Ouch
HSPU - 7 + 4
L-PU - 9 + 7
PUBs - 66 / 71 / 71 / 72 / 73 / 70 -- 7:03
~gm2
HSPU: 5 (no kip)
L-PU: 6
Burpees: 1:03/1:07/1:11/1:22/1:25/1:28= 7:36
I just did the ladder and didn't do the one extra set, didn't realize what that meant till now. That chaps my ass.
HSPU ladder - 4+4reps
L up ladder - 4+3reps
Burpees-7:24
Right elbow painful in first 2 exercises
Did these at home so no pullup bar. HSPUs 7+3
Burpees: 1:18, 1:20, 1:26, 1:30, 1:41; 1:29 = 8:44
HSPU- 6 rds + 4: no kip - need to perfect that.
L-Pullup: 6 rds + 4 (at least they are even...)
Burpees: 1:03, 1:09, 1:12, 1:12, 1:26, 1:26. Total= 7:28'
PWO: turkey; shredded carrots and fresh picked blueberries 30p/40c
HSPU- 7+5
L PU- 8+4
burpees- 6:46
@ OPT
HSPU used blue bands on high phat bar: 6rds +2reps
L-ups are kinda k-ups still focusing on those: 6rds +2reps
Yeah Burpees:
1:56 1:53 1:53 1:55 1:59 1:59 = 11:35
I am defintely not a slinky
Grant's shoulder still out of commission so he subb'ed the running WOD from August 11:
50% = 1:55
70% = 1:35
90% X 6 rest as needed = 1:20[4m] 1:18[4m] 1:25[5m] 1:20[5m] 1:21[5m] 1:21
Wicked burpee session Gord - you da' king of burpees!
Nice work today Gord and Sweeney
HSPUs: 4+3
LPU: 6+4
Burpees: 10:17
HSPUs still a huge weakness. Need to work on flexibility.
gord... sweeny... flippin cock diesel!...
4 my own notes...
'cool down' in pm
clean & jerk 185 x 30
~ 7:30...
tried 2 keep a nice pace with one rep every 15 sec...
~gm2
HSPU- 4rds. +2---huge weakness. still don't have full range of motion
L-UP- 5rd. +3--felt better from previous workouts.
Burpee- 8:29 definitely could have pushed it alittle harder
1. Hspu. 8 rounds + 5
2. L pull ups 7 rounds
3.burpees
1. 1:08
2. 1.10
3. 1.04
4. 1:05
5. 1:05
6. 1:01
total time = 6:33
HSPU 4 plus 2 No Kip
LPU 7 Plus 4
1:03
1:04
1:07
1:16
1:23
1:23
total working time 7:16
38/6'2"/196
HSPU: 5+4 strict w/head to floor
LUPs: 6+3 Legs & arms straight
PUBs: Chest to deck & jump w/clap
1) 56
2) 1:08
3) 1:20
4) 1:29
5) 1:30
6) 1:40
Time: 8:03
Great job Gord & Sweeny!
HSPU - 3+2 on parralletes at shoulder witdth
L-pullups - 3+2
Burpees - 1:02/1:19/1:37/1:59/2:16/1:54
total - 10:07
unable to workout out today. 3 softball games.
yesterday I did the "Volkswagen" wod from CFFB 21-15-9 of bwt bench press and pullups -10:53. all pulups unbroken.
Late workout after long day at work:
HSPU's: 5rds + 1
*Against a standing mattress in my basement
L Up: 5rds +3
Burpee fun:
1:03
1:12
1:17
1:22
1:25
1:16
total: 7:35
HSPU's: 3+3
L's: 6+6
:57,:58,:58,1:09,1:15,1:17
Fit this in late this evening at home in the garage. Had some energy, and was entirely focused on the burpees. Paced the first three, and hung on after that.
pwo: 40p/30c artichokes and Chinook salmon caught by my wife and son from a charter on the coast last Friday.
burpee time was 9:15...
DU practice W/U + DJM
HSPU 7 + 5 - last 2 sets kipped, until I put a hole is the garage wall...
L ups 6 + 3
Burpees killed me just a little.
1.18/1.30/1.28/1.29/1.56/1.42
9.23 total.
Feeling under the weather + chocolate I ate just before session really didn't help.
Would like to be more consistent sub 1.25 all rounds.
HSPU were head to 2" yellow pages.
HSPU - 4 + 3 lost my balance
L Pull Ups 6 + 3
Burpees
1:09
1:16
1:18
1:29
1:30
1:25
This was a tough one... but what made it tougher was the way I fell off the wagon and ate terribly this weekend and I worked wat too much...cry cry cry...
6 + 5 HSPU w/ blue band
3 + 2 L-Pullup with blue band around ankles
Burpies:
0:52
0:58
0:59
1:02
1:12
1:30
total: 6:33
HSPU- 5+2 (abmat)
L-up- 5+3
1:11/1:22/1:43/1:43/1:58/1:44
9:41 total working time
HSPU: 7 + 7
L-Up: 7 + 4
Burpees:
7:50
Fastest was 57sec; Slowest was 1:36. Ouch.
Completed in uniform (boots, ACUs and such).
7 + 7 HSPU (started kipping on 6 and up)
6 + 4 L-Pullup (did these off of carport roof)
Burpies:
1:16
1:28
1:32
1:39
1:41
1:33
total working time 9:09
burpees sucked
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