Wednesday July 21, 2010
A somber and quiet group of crossfitters this Wednesday morning. I am guessing alot of pullup hangovers by some of the taped hands? Poor Heather looked like she had mittens on.
A two part workout today being:
Part A
15-12-9
deadlifts @ 60-70% of 1 rep max
box jumps
push upsrest
Part B
30 double unders
10 handstand push ups
30 double unders
8 handstand push ups
30 double unders
6 handstand pushups
Time cap on both part a & b was 7:00 each, but most did not need that long and got longer then the prescribed 3 minute rest inbetween workouts. Good efforts on handstand pushups today. These are not easy and rarely can be done fast. If you need to come down inbetween each one to get the full range of motion, do just that. A few overestimated their range and had to move up an ab mat to get the touch. That’s ok, just be relentless…
We tried the games style pushups, releasing the hands at the bottom. How did you find that for a change?
Cash out was 2 30 second L-sit holds. All were timed, not all were counted down:)
Times for part a & b:
Bish 5:14, 3:18
Spencer 5:08, 5:22
DW 5:04, 5:14
Dave H 4:13, 6:14
Nathan 4:41, 6:33
Ellen 5:20, 6:32
Greg 5:32, 6:03
Mary Lynn 4:05, 2:38
Monique 4:51, 5:22
Heather 5:51, 4:11
Faith 5:31, 6:15
Stewart 5:03, 4:55
Simon 5:50, 4:30
Tom 6:31, 5:28
Pam 5:42, 7:00
thanks to Trace for keeping a very busy white board straight this am.
Not sure how the pushups felt when doing them, but from a coaching perspective, they’re great! No question on the range of motion
Almost less fatique because the movement is broken up at the bottom and probably a good bit slower!
Good point Dave. While I haven’t tried them yet I suspect that those who have more shoulder flexibility would also perform better with that standard.
I like them….There legit…
They certainly remove the question of whether the ROM was legit or not. Thus, I agree… they are legit.
so thumbs up on the the hand released push ups:)
bonus is they look kinda neat to boot….Greg liked them so much he was powering up to release the hands at the top as well….for first round anyway….
Harder to keep the motion going, and harder to stay in a plank position; but good for ROM.
Just a bit of padding so I could grip the bar.