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Thursday, May 29th, 2014 - Rowing and HSPU variations
Posted: 30 May 2014 05:18 AM   [ Ignore ]   [ # 46 ]
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JaySun - 30 May 2014 04:22 AM
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.

Your accident sounds pretty major, Glad you have made it back to where you are in such short order,That being said I think slow and easy is prudent, But I’m sure that’s your mindset already. Good luck on your continued strength progress and Rehab.

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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 08:52 AM   [ Ignore ]   [ # 47 ]
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THURSDAY 140529

Pack
Row 500 meters
5 parallette 3” deficit handstand push-ups - kipping
Row 500 meters
10 strict handstand push-ups
Row 500 meters
15 kipping handstand push-ups

18:30
All HSPU’s start with head on abmat. The strict were by far the hardest and took the longest.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
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Posted: 30 May 2014 09:34 AM   [ Ignore ]   [ # 48 ]
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4 rounds
10 KB snatches 35 lb
10 GHD situps
then
15 push-ups, 25 push-ups
3 rounds
10 pistols (used rings to hold on)
20 push-ups

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 30 May 2014 09:51 AM   [ Ignore ]   [ # 49 ]
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Pack-ish

Row 500 meters —> 1:30.9 (a 2.6s PR)
5 parallette handstand push-ups -or- 10 progressions on parallette 35-pound dumbbell shoulder presses, 10 reps
Row 500 meters—> 1:49.7
10 strict handstand push-ups -or- 15 progressions 30-pound dumbbell shoulder presses, 15 reps
Row 500 meters—> 1:51.3
15 kipping handstand push-ups -or- 20 feet elevated push ups 25-pound dumbbell shoulder presses, 20 reps

9:35

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M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 30 May 2014 10:42 AM   [ Ignore ]   [ # 50 ]
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AtomicDawg - 30 May 2014 09:51 AM

Pack-ish

Row 500 meters —> 1:30.9 (a 2.6s PR)
5 parallette handstand push-ups -or- 10 progressions on parallette 35-pound dumbbell shoulder presses, 10 reps
Row 500 meters—> 1:49.7
10 strict handstand push-ups -or- 15 progressions 30-pound dumbbell shoulder presses, 15 reps
Row 500 meters—> 1:51.3
15 kipping handstand push-ups -or- 20 feet elevated push ups 25-pound dumbbell shoulder presses, 20 reps

9:35

Bet you felt that 1:30.9. Good job AtomicDawg!

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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 02:13 PM   [ Ignore ]   [ # 51 ]
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Skills:
HSPU 10x head to 14cm block, 5x9cm, 5x9cm, 3x9cm, 8x14cm
alternated with one legless rope climb from sitting to 8’6” (up and down)
Rest as required

25 GHD sit ups

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M/47/80kg

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Posted: 30 May 2014 06:30 PM   [ Ignore ]   [ # 52 ]
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robnobby - 30 May 2014 02:13 PM

Skills:
HSPU 10x head to 14cm block, 5x9cm, 5x9cm, 3x9cm, 8x14cm
alternated with one legless rope climb from sitting to 8’6” (up and down)
Rest as required

25 GHD sit ups

Doesn’t sound like the ankle has slowed you down to much Rob. 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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