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Thursday, May 29th, 2014 - Rowing and HSPU variations
Posted: 29 May 2014 05:41 PM   [ Ignore ]   [ # 31 ]
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TM79 - 29 May 2014 04:55 PM

10 Hours of Moving on 2 Hours of Sleep was my workout for the day.  My wife is 7 months pregnant so I moved EVERYTHING.  Got some help tomorrow for the big stuff, but it’s been a long day. 

Happy birthday OPG!  grin

Good job to everyone today!

Thank you for the well wishes. Sounds like you are getting a major real world WOD, Moving by yourself. Congrats on your upcoming Addition to the family. May God Bless you and yours

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The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 29 May 2014 05:47 PM   [ Ignore ]   [ # 32 ]
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20140529 Thu
Alexander
Pack light
5 rounds for time of:
21 back squats, 65lb.
9 power cleans, 95 lb.
14:11
RIP SSgt.

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CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 29 May 2014 06:20 PM   [ Ignore ]   [ # 33 ]
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Hspu with feet on 24” box.

13:12

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Posted: 29 May 2014 07:03 PM   [ Ignore ]   [ # 34 ]
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140529 THURSDAY

WU: various stretches, 10:00

WOD:
Pack: 
Half Murph plus
For time: 
1 mile (1610 meters) Nordic Track ski
50 Pull-ups, 50# assist
100 Push-ups 
150 Squats 
1 mile (1610 meters) Nordic Track ski
Partition the pull-ups, push-ups, and squats as needed. (5-10-15x10)
35:09:17

CD: 10:00 mobility/flexibility work

Last time out I scaled as follows:
140131
MURPH Puppies: 
For Time: 
810 meter Nordic Track ski
7 rounds:
5 assisted pull-ups, 80# band (35 total)
10 push-ups (70 total)
17 squats
+ 1 squat (120 total)
810 meter Nordic Track ski
Time: 22:31:64

Comments: I’m happy with the improvement; 1 mile further, 15 pull-ups, 30 push-ups, and 30 squats more and only 12 1/2 minutes longer.  I’m 26 pounds lighter than I was in January,  too.

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Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 29 May 2014 07:23 PM   [ Ignore ]   [ # 35 ]
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My intentions had been to do McGhee Saturday,  Alexander Sunday, and Murph on Memorial Day, but life conspired against me, so I worked all three in as soon as posible afterwards.

These men and women we honor with Hero WODs are the true heros, not the athletes who are paid millions to shoot a basket, pitch a strike, or score a goal. I get really irritated when I hear some talking head babble about some athlete being a hero. A hero is someone willing to make the ultimate sacrifice for a fellow human being, without asking for anything in return.

My gratitude goes out to all of you who stand on the wall, keep the watch, walk (drive) a beat, or lug the hose, to keep the rest of us safe (including those who have in the past). Thank you.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 29 May 2014 08:19 PM   [ Ignore ]   [ # 36 ]
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SheepDawg - 29 May 2014 07:23 PM

My intentions had been to do McGhee Saturday,  Alexander Sunday, and Murph on Memorial Day, but life conspired against me, so I worked all three in as soon as posible afterwards.

These men and women we honor with Hero WODs are the true heros, not the athletes who are paid millions to shoot a basket, pitch a strike, or score a goal. I get really irritated when I hear some talking head babble about some athlete being a hero. A hero is someone willing to make the ultimate sacrifice for a fellow human being, without asking for anything in return.

My gratitude goes out to all of you who stand on the wall, keep the watch, walk (drive) a beat, or lug the hose, to keep the rest of us safe (including those who have in the past). Thank you.

Well said David.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 29 May 2014 08:23 PM   [ Ignore ]   [ # 37 ]
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Shoulder press 3-3-3-3-3-3-3 reps

95-115-135-145-150(1)-140-135-125

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Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 29 May 2014 08:24 PM   [ Ignore ]   [ # 38 ]
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Back @BrandX with GD!!!

warm up
MOBs

WOD
AMRAP in 15min of:
3 power cleans, 185#
7 burpees
10 box jumps, 24in
TOTAL=6complete + 3/4/0

$-out
3x: 20 GHD sit-ups & 10 t2b

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 29 May 2014 09:47 PM   [ Ignore ]   [ # 39 ]
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Pack
Row 500 meters
10 handstandprogressions ( not full range of motion and feet to wall, not quite got a balanced handstand yet)
Row 500 meters
15 elevated feet pushups
Row 500 meters
10 super Stricked push-ups


10:23

Very happy with that,  last attempt at hspu had two reps and very minimal rom, I’m guessing the daily attempts at ring dips are helping. Also sub 2min pace on C2 is very cool.

Definitely getting better

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 29 May 2014 10:22 PM   [ Ignore ]   [ # 40 ]
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i kinda fell in the middle of all the different scaling options and we dont have a rower, so i did the following:

3 rounds
50 sumo deadlift hi-pulls @ 35#
15 kipping handstand pushup

i havent done hspu in a long while and from what i remember, had to break them up into miserable singles. today i was doing consistent triples with deliberate rest periods of about 5 seconds. feeling good and coach said mine looked better than his! good day.

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CF Birthday: 7/2012

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Posted: 29 May 2014 11:30 PM   [ Ignore ]   [ # 41 ]
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Puppies
3 rounds
500 m row
Max super strict push ups -or- 10 roll up push ups: super-strict, 12-8-5 reps

New gym, right down the road, with 2 C2 rowers!!!

10:44

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 30 May 2014 01:26 AM   [ Ignore ]   [ # 42 ]
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OPG57 - 29 May 2014 01:51 PM
JaySun - 29 May 2014 12:53 PM

WU - 2000m run
WOD - 50 SDLHP (45#); 20 (feet elevated near vertical)HSPU progression; 50 SDLHP; 20 (NV)HSPU; 50 SDLHP; 20 (NV)HSPU TT=15’38”
Have I mentioned that the SDLHP is hard? At one point, I was thinking:“Couldn’t I just do some thrusters?”

I tend to think as you do. I don’t like the stress on wrists myself. Might I suggest taking a band sitting on the floor with band going across bottom of shoes. do a motion of extending legs and pulling with arms simultaneously. Seems like a closer approximation than a SDHP to a rowing motion.I will post a video link demonstrating the movement after I upload it to my vimeo account. Good luck.  here’s the Video http://vimeo.com/96852959

Thanks for the link. I’ll give it try. The SDLHP’s really gassed me, the way burpees do. I’ve been on a rower and it never made me feel like that. I do feel pressure in my right ulna at the high point of the pull.

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Posted: 30 May 2014 03:23 AM   [ Ignore ]   [ # 43 ]
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JaySun - 30 May 2014 01:26 AM
OPG57 - 29 May 2014 01:51 PM
JaySun - 29 May 2014 12:53 PM

WU - 2000m run
WOD - 50 SDLHP (45#); 20 (feet elevated near vertical)HSPU progression; 50 SDLHP; 20 (NV)HSPU; 50 SDLHP; 20 (NV)HSPU TT=15’38”
Have I mentioned that the SDLHP is hard? At one point, I was thinking:“Couldn’t I just do some thrusters?”

I tend to think as you do. I don’t like the stress on wrists myself. Might I suggest taking a band sitting on the floor with band going across bottom of shoes. do a motion of extending legs and pulling with arms simultaneously. Seems like a closer approximation than a SDHP to a rowing motion.I will post a video link demonstrating the movement after I upload it to my vimeo account. Good luck.  here’s the Video http://vimeo.com/96852959

Thanks for the link. I’ll give it try. The SDLHP’s really gassed me, the way burpees do. I’ve been on a rower and it never made me feel like that. I do feel pressure in my right ulna at the high point of the pull.

I totally agree. The movement is nothing like actually rowing,from the direction of the pull upward to the positioning of the legs in the sumo stance. Hopefully what I proposed will help folks who have the same issues and they will find this a better alternative for a rowing substitute.Good luck on your traininng wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 30 May 2014 04:05 AM   [ Ignore ]   [ # 44 ]
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Rest day for me….

Huge load of work & a weird pain in the low back (seems that either split jerks did their jobs well, either I did something wrong….) forced me to stay home.

Wise move, since I got a nasty cold for bonus…. :(

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Started Crossfit: 05/15/2014

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Posted: 30 May 2014 04:22 AM   [ Ignore ]   [ # 45 ]
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OPG57 - 30 May 2014 03:23 AM
JaySun - 30 May 2014 01:26 AM
OPG57 - 29 May 2014 01:51 PM
JaySun - 29 May 2014 12:53 PM

WU - 2000m run
WOD - 50 SDLHP (45#); 20 (feet elevated near vertical)HSPU progression; 50 SDLHP; 20 (NV)HSPU; 50 SDLHP; 20 (NV)HSPU TT=15’38”
Have I mentioned that the SDLHP is hard? At one point, I was thinking:“Couldn’t I just do some thrusters?”

I tend to think as you do. I don’t like the stress on wrists myself. Might I suggest taking a band sitting on the floor with band going across bottom of shoes. do a motion of extending legs and pulling with arms simultaneously. Seems like a closer approximation than a SDHP to a rowing motion.I will post a video link demonstrating the movement after I upload it to my vimeo account. Good luck.  here’s the Video http://vimeo.com/96852959

Thanks for the link. I’ll give it try. The SDLHP’s really gassed me, the way burpees do. I’ve been on a rower and it never made me feel like that. I do feel pressure in my right ulna at the high point of the pull.

I totally agree. The movement is nothing like actually rowing,from the direction of the pull upward to the positioning of the legs in the sumo stance. Hopefully what I proposed will help folks who have the same issues and they will find this a better alternative for a rowing substitute.Good luck on your traininng wink

Thanks for listening and taking the time to address my issue. I think that would be a great substitute until I can get a rower. Very thoughtful! I actually don’t mind SDLHP’s, but I don’t want to do 50 of them in one set. The pressure I feel in my ulna is because I have a 7 inch titanium plate and 14 screws in it, so I have to be mindful of recurring pressure or pain when I do repeated reps of any exercise. The doc told me I’d likely never be 100% again and to stop if it hurts. So far, I have been a good “listener” of my body and I am getting stronger, faster and fitter than I expected. I have always been in shape, but the recovery from the accident that resulted in the plate was almost a year of wearing a full arm to shoulder cast and then 6 months of rehab really sapped me of my fitness. CrossFit has enabled me to get back to an acceptable level of fitness in a short amount of time and to discover that I am capable of many more activities than before.

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