Handstand Push-Ups
Performance
7 rounds (12 minutes):
1 Minute Max Strict Handstand Push-Ups
1 Minute Rest
Do these from a deficit if you can, or scale the range of motion to 2 AbMats as needed.
Fitness
5 Rounds Not For Time:
5 Box Piked Handstand Push-Ups or 20-Second Box Pike Hold
Rest as needed between sets. If you’re doing the Box Pike Holds, then immediately following the Hold, perform a set of 5 challenging dumbbell Presses.
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Every Minute on the Minute for 4 Rounds
Minute 1: 20/16 Calorie Row
Minute 2: 20 Russian Kettlebell Swings 53/35
Minute 3: 15 Burpees
Minute 4: 5 Bar Muscle Ups, Jumping Bar Muscle Ups, or 10 Jumping Chest-to-Bar Pull-Ups
Minute 5: Rest
Go as fast as you can on each round. If you can’t finish the reps/cals within the minute, then scale to a number that gives you a few seconds of transition time.
Post reps and Rx to comments.
You’ve heard us talk a lot about the Open in class lately. Now’s your chance to sign up!
- The CFSBK Community Potluck is this Saturday, January 23rd at 7pm. All are welcomed and encouraged to attend! See the event page for more details.
- Team Steel Magnolias (Coach MeLo, Coach K Harpz, and Tina D.) finshed Wodapalooza 2016 tied for 10th place out of 25 teams in the Intermediate Women divsion. Tell ’em how proud we are the next time you see them. We’ll post a full report from K Harpz later in the week.
WE WANT YOU… to Register for the 2016 CrossFit Open
Registration for the 2016 CrossFit Open went live this past Friday. Get crackin’! There will be Rx’d and scaled versions of each workout, so you can only help CFSBK’s team by signing up. Even if you do one rep for one of the WODs, it won’t bring the team down. We just want you to join us! Sign up here, and don’t forget to register as a CFSBK athlete.
ANTIFREEZE: The Gowanus Canal Conservancy Fundraiser
CFSBK on The New Yorker Radio Hour
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Yesterday’s Whiteboard: Clean | Partner WOD
The Skill Transfer of the Burpee with Carl Paoli YouTube
Letter From a Birmingham Jail (Original Typescript) King Institute
7am with NickDowell
Did the fitness version and got through all 5 x 5 piked without issue. It's definitely time for me to suck it up and get my kickup on in warmups. Wall walks are fine and the piked are fine so just need to put it all together.
EMOM w/ Jumping C2B Pullups
Tried a couple jumping bar muscle ups warming up. Got close, but not the time to throw it into a workout. Row was the hardest part here. Got 20 cals in round 1 and then just 15 for the last three. Still hate burpees.
I'm kind of amazed that all eight of us managed to show up for strength cycle at 6:30 AM when almost all (if not all) of us have the day off.
Squat 185x5x3. Feels heavy but I'm told it looked easy.
Bench 115x5x3. Still moving fast.
Deadlift 225×5. Sometimes this weight feels hard. Today it didn't.
So, a good morning all around. Stuck around for a while after for parallette and Orb mashing. Now I want a nap.
Greetings from Holland!
Happy I still do some blog stalking here from time to time, or else I'd have never had the image of JK Rowling buying Wales in my head.
Great stuff, Noah!
Love the blog today! Go Josh!
I loved that radio interview. I've been a fan of Nathan's work for years, starting when I read a piece of his in Story magazine. Super cool to see you on the CFSBK blog!
10am with Nox
HSPU work – 11-7-5-4-5-4-3
As expected they went away fairly quickly but these have really been improving with all this hspu work. I use to really struggle to just get 4 in a row fresh.
Wod was harder than I was expecting. Burpees all done in around 35 seconds, row right around a minute, kb swings easy and attempts at bar muscle ups. Fun to work on these but still far away. Got some good cues from Fox and worked on jumping bar muscle ups which were much easier.
Ghd cash out.
OG Lifting.
Press: 117.5x5x2, 117.5x6x1
Deadlift: 265×5
Barbell Lunges: 115x14x3
Barbell Rows: 115x14x3
Happy Martin Luther King Jr. Day.
Piked handstand pushups this morning – starting to feel a little more comfortable with the movement.
WOD was tough. Kept up with 16 calories each time finishing between 45 and 50 sec. Burpees finished around 38 each time. KB and jumping chest to bar pull ups were a good between movement to catch my breath. Thought about trying the jumping bar muscle up, but didn't have time to practice first – might try again on my own time soon.
Deadlifts after: Worked up to 275×5.
Yesterday makeup: Fun WOD with two strong ladies, Linda and Laura. Power cleans at 123# and 30" box. Pushups started unbroken, but were divided into three sets by the end.
Some lifting before noon class.
Bench Press
45 x 5, 75 x 4, 95 X 3, 105 x 2, 115 x 2 x 6. Thanks Kayleigh for the lift-offs- couldn't do it myself today for some reason ( maybe all yesterday's push-ups?!)
Deadlift
135 x 5, 185 x 5, 225 x 5, 255 x 2, 275 x 5 ( belt and switch)
12pm with Nick and Fox
I did 4 x single strict HSPU's to 2 abmats for each round. Tried to do 2 in a row and failed. Also tried one abmat and failed. Happy I was consistent though.
WOD- this was definitely the worst one in a while. I scaled to 10 X JPU- everything else Rx'd. Burpees sucked the life out of me. Kayleigh- I have no idea how you lifted after this one because I was completely wiped out.
Great interview!
Accumulated 38 strict HSPUs with 2 ab mats. Stopped 2 rounds early on the EMOM bc I did a bunch of negatives yesterday in AG and was feeling maxed out at that point.
WOD was tough, esp bc it started with a row! I got 15-15-13-14 calories on the rows, KB swings were easy and allowed me to catch my breath and have a little rest time, burpees were steady and gave me some more rest time, and I did 5 single C2Bs each round. I thought I could do the jumping box muscle up bc I've done them in AG before, but nope!
Got Saturdays squats in today
Warm up row
500m x4 wo straps
DROMs hips and hamstrings
HBBS 70%
140# x 12 x 2 – hard but form still good
FSQ 70%
110# x 12 x 2 – fine until last two, lost upper back a bit
That's all she wrote
Make up post from Saturday's Comp Team work:
BSQ, heavy single: 45×5, 95×4, 135×3, 165×2
195
215
225 – PR! Finally got those four wheels!!
Conditioning:
7 rounds for time:
7 HSPU
7 Thruster 95# (scale to 5 reps/round)
7 TTB
7 DL 165#
7 burpee
7 kbswing 24kg (scale to russian height)
7 pull-up
time: 34:10
hot damn this was terrible. the first two rounds were a mess… didn't really warm up any of my gymnastic movements, and i felt like a baby giraffe learning how to walk for then first time. so uncoordinated. my hands/wrists were also beat up from bb and MU work last week.
HSPU unbroken through 5 rounds, then 5-2
Thrusters unbroken (5 reps)
TTB first round unbroken then 4-3
DL 4-3 for first five, and then unbroken for last 2 rounds as i realized it was better on my hands to just keep effing going
Pull-ups … butterfly a mess for first two round, then got it together, mostly 5-2. need to work thumbs-around grip.
Today, Monday:
3 rds: 10 banded steps side/side and front/back each
3 rds:
-6 hamstring curls on GHD (blue band)… keeping heels flat makes this WAY harder
-8L, 4R single leg squat with 15# DB
-15 hollow rocks
4 rds:
-6L, 3R pistols (no assist, in nanos. finally!)
-:20 L-Sit on rings (straight leg)
-5 each single arm seated DB Press (30#)
-Handstand Walk (about 20 feet)
Then spent about 15 min futzing around with my new RPM rope and trying it out with a few big sets of doubles. Yay!
4:30
Worked on handstand push-ups today. These are getting better each time out but still trying to find where I belong… hence, started first round with 2 ab mats and hit 7 reps. Moved to 1 mat thinking I could keep that momentum and landed at 6,6 and 5 reps. Moved back to 2 ab mats and finished remaining rounds at 5 and then 3 reps.
The WOD was good but tough, only got to 15 cals on my last set of rows but did well everywhere else.
Was temporarily relieved of my TOO MANY DEAD ROCK STARS funk by a rare appearance of the Legendary Jack Levavi at the gym tonight!
Jack, don't be a stranger 😉
Bench
305x5x3
Chinese rows
255x5x4
It was Meathead monday with Brett.