Bodyweight chipper from hell

In any order, partitioned any way:

Run 5x800 meters

45 Handstand Push-Ups
45 C2B Pull-Ups
45 Ring Dips
45 Pistols
45 Toes-To-Bar
45 Burpees

Post time and partitioning scheme to comments.

DNF in 36 minutes

I appear to have messed up one of my abdominals in this workout. I thought it was due to the GHDs I did a week earlier, but now that I've been living with it a few days, my abs never hurt like this after that workout. They were REALLY sore all through camping, granted, and maybe I weakened them in that workout and then actually ripped something with the T2B. My first round went fine, and then something...tore, I guess. It got rapidly worse, and ultimately I just started cutting out the things that hurt. So I did all of the running, burpees, and pistols, and about half of everything else. Some of the HSPUs were kipping from the floor, but I don't like how that makes my neck feel, so I would switch to high-piking off a box. The pistols were band-assisted.

12 days of Christmas

Warmup: Jump rope - got several right footed single skips. even managed to get three consecutive! It may sound like a terribly minor achievement, but it's actually pretty major. I have not ever had any success trying to jump exclusively on my right foot, and having enough balance to stay only on my right foot and make it over the rope three times is an exceptional achievement.

WOD:
On the first day of Christmas CrossFit gave to us.....

1 - Muscle-up - subbed 4 band assisted ring dips
2 - HSPU - subbed piked push-ups
3 - Dead-hang pull-ups - green band assisted (mostly) dead-hangs
4 - Jumping squats
5 - Burpees
6 - Push-ups
7 - Toes to bar - subbed knees to elbows
8 - Forward rolls
9 - Double Unders
10 - KB Snatch 1.5pd / 1pd - used 8kg
11 - Box jumps
12 - Virtual snow shoveling 45# plate/25# plate (24"barrier)

Comments:

This went pretty well for a workout I didn't really think i wanted to do.

Actually the most exciting part was pre-WOD when i decided to see whether I could do box jumps, and I managed to jump - without any assistance - to a stack of bumper plates. First I tried 2 of the fuzzy 45# plates - about 10" maybe? - and it was no problem, I put a smooth 45# plate on top of that - maybe another 4" - and tried it, and it was still totally manageable, so I put a 25# plate on top of that (another 3") and, while it was a bit intimidating, I found I could do that, too. I nearly took a nasty backwards spill when I tried to show Daniel my new achievement; I got distracted by someone else. But I got it on my second attempt. I was actually bummed not to get to the box jumps in the WOD. That's a first, for sure.

Since the 3 pull-ups were supposed to be dead-hang, i tried to keep my band assisted pull-ups as kip free as I could - and for the first several rounds, they were fairly static - as the rounds went on, as I started getting tired i started kipping a bit more.

I have to say that I find it very gratifying that I am still making improvements in some areas despite the fact that my diet has been absolute crap this month, and I've only been making it to a handful of workouts a week.

Diet wise, I've pretty much written off the month of December. There are just too many wonderful things out there this time of year, and I am enjoying my freedom to eat whatever terrible food i want, but I definitely feel and see the effects of not eating clean, so I am also looking forward to getting 'back on the wagon' in January.

Mary

"Mary"

As Many Rounds As Possible in 20 minutes:

5 Handstand Push-Ups - subbed piked pushups
10 Pistols (5 each leg) - sat down to a stack of weights - stack had to be 1 35# taller for right leg
15 pull-up - band assisted


4rounds + all pistols (i think)

4:53; 5:20; 3:34; 6:13;

Think the last time was 1 full round plus a second through the pistols ...
Really liked the 'sitting down to a stack of weights' modification for pistols - it seems like a good way to keep the proper form, and work your way down to zero assistance.

12-3-09

WOD

3 rounds for time:
Run 400 Meters
15 Deadlift 250/185 pounds
12 Handstand Push-Ups

23:29.75

2:06.52 - 3:15.43 - 1:05.22
3:02.33 - 4:13.46 - 0:59.20
3:06.70 - 4:47.85 - 0:52.95

- Posted using BlogPress from my iPhone

21-5-9 times 3

21 C2B Pull-Ups
15 Deadlift 225/155
9 HSPU

19:00
HSPU's were not full ROM, but they were strict

I also got my first full-ROM kipping HSPU afterwards, which is very exciting

Team WOD - winner!

Warmup:
was quite late, missed the warmup.

WOD:
In teams of 2 or 3

Run One Mile

30 Box Jumps 24/20
30 Muscle-Ups (or 120 pull-ups + 120 dips)
30 Handstand Push-Ups
30 Back Squat 135/185
30 Deadlift 135/185
30 Push-Press 95/65
30 Thruster 95/65
30 Kettlebell Swings 2.0/1.5P
30 Burpees
30 Double-Unders

Run One Mile

Partition the movements as needed. Athletes may assist each other with movements, as long as they work through the full range of motion. Start and finish with a team mile run.

Results:
46:?? I failed to stop my watch properly. My team came in first!! I got split times for the miles, but that was it.

My first mile was actually a PR - despite having to walk a portion of the second lap due to a really horrible side stitch. I did two laps - no driveway - in 9:46. My previous no driveway record is 10:12 - a 26 second improvement! I finished the first lap in something like 4:34, and the running felt really strong and easy - I was doing really well at keeping up with the girls ahead of me - even felt like i might be able to pass one of them, and then the sidestitch actually just kind of surprised me. My energy still felt realy good, and my air even felt good - usually I feel like i can't get enough breath in when i start to cramp up, but that was not the case today. I even had enough energy - despite the impending cramp - to pour on a little extra gas for the last 50 meters or so.

My team split up the exercises where we could with each person doing all he reps of the exercises they could do. Fortunately, despite having two of the weaker girls in the class, our third member was probably the strongest guy in class, so it was a good break down. He was able to churn out all the heavy stuff like nothing.Half way through class Max switched the backsquats to 135/95 - but Robin had already done all 30 at 185.

I took on the burpees and the double unders on my own. The burpees were fine. I had to do the double unders 1 at a time, but i had a much lower failure rate than I have had with them in the past - I'd say I probably made about 80-85% of my attempts. That's MUCH higher than the 40-50% (maybe even less) successful attempt rate I've had before.

With the team, I helped with 10 assisted deadlifts, 20 assisted HSPU - Robin basically just lifted me up and down while offered what limited help I could. And I also did 30 assisted muscleups - I guess technically, they're my first ;-) - I sat on Robin's shoulders and he basically squatted me while I went through the motions of a muscle up. - I did do some of the work - but he really did most of it. He was an incredibly good sport, and probably got about twice or three times as much of a workout as either of the other of us, but it was a good team effort.

My second run was actually much more decent than I thought it would be - it was 10:37 - also no driveway.

AMRAP HSPU & C2B

WOD:
AMRAP* in 20 minutes:
5 C2B Pull-Ups
5 Handstand Push-Ups

Results:
6 rounds (+ 5 pushups?)

1 - 1:55
2 - 2:53
3 - 2:26
4 - 3:07
5 - 4:07
6 - 3:52
7 - 1:31

Comments:
I did piking pushups for HSPU, and I did them first in the cycle instead of second - mostly due to a lack of space at the bar. I did the same Jumping C2B alternate for this workout as I did on Polly's b-day wod, and they were still hard :-p.

Rounds 4 and 5 were long because i was waiting for space on the pullup bar - round 5 was particularly long because i lost strength and gave up my spot to try to recupperate a bit, and then had to wait a LONG time to get back on the bar ... unfortunately, the box I needed was in high demand.

What a jerk.

Two Rounds

6 HSPU
15 Old-School Pull-Ups (chin over bar)
21 Burpees
30 Double-unders
15 Push-Jerk 155#/105#

Go fast and hard. If you are not competent at a movement, sub in a progression. If you cannot do the push-jerks in sets of 3-5, scale back to 135#/95# or 95#/65.

24:16, Push-Jerks 125#

Man, I hate overhead stuff. I was cruising along with this one, keeping up with the pack, until the Jerks came along. I couldn't do them in more than sets of 3 with tons of rest. The second round was horrible.

Fast and Hard

Warmup: run 800m, ME, WOD skill drills

WOD:
Two Rounds

6 HSPU *Pike Pushup
15 Old-School Pull-Ups (chin over bar) *jumping pullup
21 Burpees
30 Double-unders *4x single unders
15 Push-Jerk 155#/105# *50#

Go fast and hard. If you are not competent at a movement, sub in a progression. If you cannot do the push-jerks in sets of 3-5, scale back.

Results:
18:22

Exercise	Round 1	Round 2
HSPU	0:17	1:02
Pull-ups	0:52	1:02
Burpees	1:58	2:05
Jump Rope	3:54	2:02
Push Jerks	2:38	2:32
Total	9:39	18:22

Comments:
Since Max said the goal of this workout was to go fast and hard, pretty much everything was subbed. I started off trying to do double unders, and just couldn't get them. (my rope was too long, and tying a knot in one side didn't help all that much.) After about 2 minutes I only had about 8. So I switched to 4 x single unders to keep my heart rate up. That's why round 2 went so much faster. my handle fell off at about rep 85 or so, or round 2 would have been faster still.

I think I probably did a mixture of push-presses and push-jerks. Sometimes it just felt ... right. I think those were the times when i caught the bar properly overhead instead of slightly forward as I tend to do.

Round 2 HSPU time is long entirely due to the transition time of going back upstairs from outside, it probably only took me 20 seconds or so to actually do 6 piking pushups.

I'm very pleased with my Burpee times. They average out to 5.6 and 5.9 seconds/burpee in rounds 1 & 2 respectively, which is a really good time for me - I'm counting 5.6 as a PR. Burpees are frequently part of a round of other things, and I don't always get a time just specifically for the burpees, so it's the fastest time from the workouts where I can calculate it. I used to only be able to get about 7 burpees in a minute (about 8.6 sec per) so this is a definite improvement.

Handstand Helen

Woke up still a little stiff from the weekend, but at a manageable level.

Three rounds for time:
Run 400 meters
21 1.5/1.0P Kettlebell Swings
12 Handstand push-ups

20:47 RX

The runs were fast. The KB Swings were unbroken, and without rest after the runs. Nearly the entire time was spent on HSPU's. Mine suck. I haven't figured out how to kip them yet, so I was doing strict partials. VERY partial, but quite strict - I can't do it very well at all resting my ass or legs against the wall, so only the backs of my heels touch - this makes it close to a freestanding HSPU, but since I'm not terribly strong overhead the ROM is just a few inches. And I can only do them in sets of 3 with long breaks. This is definitely a skill I could improve on, but I also feel like there's a benefit to doing them strict - I use my hips for so much, and really could stand the focused work on getting things overhead.

Inverted Helen

Warmup: can't remember. got to get back on the blogging train and do these as they happen.

WOD:

Three rounds for time:
Run 400 meters
21 1.5/1.0P Kettlebell Swings
12 Handstand push-ups

Results:
2:08 Run 400m
2:33 KB Swing
2:51 HS Pushup
2:54 Run 400m
2:57 Swing
1:54 HS Pushup
2:25 Run 400m
4:05 Swing & HS Pushup

Total: 21:49

Comments:
The HSPU just felt brutally difficult, and the swings weren't exactly pretty. My first and last run times were pretty respectable - slightly better than my general average.

Happy Birthday to Andy

CFEB Athlete Andy, that gorgeous hunk of manflesh you see over to the right, turned 23 this week, and in honor of his birth Ynez concocted this little piece o' pain:

For Time
23 1/1.5P goblet squats
23 HSPU
23 Superpeople
23 1/1.5P weighted Walking Lunges
23 1/1.5P weighted sit-ups

8:34RX

It was a fun WOD, but pretty brief for a Birthday Blazer, which I feel should be particularly painful. Three rounds would've been better, I think. I did all sets unbroken except the HSPU's, which were my FIRST time doing them in a WOD. My ROM sucks (I use one of the yoga blocks as a target), but at least I'm not piking or doing them off a box anymore. They felt good, actually - I just wish I were strong enough to knock them out full-ROM. The weighted squats, lunges and sit-ups were all fine, with a pleasantly uncomfortable burning sensation setting in about halfway through the set.

We're leaving soon for a weekend in San Diego, which should be a fun time, but will interrupt our regularly-scheduled workouts. Hopefully we'll find a gym down there with a decent free weight setup so we can continue our strength routine, and I'm thinking a beach 5K might be fun. We shall see.

Dismal failure

Man, I don't know WHAT went wrong this morning, but it was a train wreck. We had plans for the evening (more on that later), so I decided to try and knock out the WOD in the morning before work at home.

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

THREE FUCKING ROUNDS

It was bad from the get-go. While warming up, I couldn't even squat without falling over. Everything was tight and sore, and I had a nasty headache every time I bent over (the HSPU's were a joy). Maybe it was the cold, maybe it was too early in the morning and my body was just too tight, I don't know. But nothing was working, and when the phone rang 16 minutes in, I basically said "fuck it" and picked up the phone. Chalk this one up as one that got away.

Diane

I was quite wishy-washy about this WOD all day. The high-volume 225# deadlift fiasco last week loomed large in my memory, and a small, reasonable voice in the back of my head said "maybe you shouldn't go so heavy again so soon."

Yeah...I never really listen to that voice.

21-15-9
Deadlift 225#/155#
Handstand Push-Ups

10:29 (DL at 225#, HSPUs with foot in ring) - PR

Last time I did this, I was either 35 or 75 seconds slower, and did the deadlifts at 205#. So that's progress. I'm still too chickenshit to invert reliably for the HSPUs, and I like my sub with the foot in the ring - but I don't kid myself that it's anything like as hard as a real HSPU.

After class we went to Pyramid Brewery to celebrate Jim's completion of the Bar exam, which was really nice. The CFEB crew is just a lot of good folks, fun to hang out with. And I won't lie: the beer was fantastic.

This ladder goes both ways

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

35:56, not at all RX
(Pull-ups were all legitimate deadhangs of some sort. Some were L. Most were very oblique L's. The last few were more like N's, h's and, eventually, I's. HSPU's were piked off the tall box.)

Shoulders, elbows, biceps and forearms are all wasted from this one. This was one of the first workouts I did when I started Crossfit, and I remember how brutal it was then. Back then I could only do jumping negatives, so it's nice to know that I knocked out 64 deadhangs in half an hour, but my HSPUs still suck, probably about as much as they did back then.

Diane #1

Warmup: Mobility Exercises, squat jump ... things, run 400m, waiting and watching 2 rounds of Diane :-p

WOD:

"Diane"
3 rounds for time of 21-15-9
Deadlift 225/155 Pounds
Handstand Push-Ups

Results:
15:11 - subbed 97# deadlift and pike position HSPU off a chair.

Reps	DL	HSPU
21	4:45 133	3:50 127
15	3:17 149	1:15 130
9	1:26 155	0:40 156

Comments:
Wow - well looking at my HR it's clear why I didn't feel totally gassed after this. It was hard, but I didn't feel like i needed a shower after class. I guess I am not good enough at these movements to do them fast enough for a metcon effect ... or something?

It was a close call whether we were even going to go to class today, and when, due to a shortage of bars, it became clear that I was going to have to wait for round 3 to start, and any weight I tried to deadlift just felt ridiculously heavy, i seriously considered just not doing it at all.

However, stubborness prevailed, and I got a baby bar set up with 95# , and started with group 3. I know that 95# on an oly bar = 95# on a 'baby' bar, but for some reason I find it much harder to lift. Maybe it's just becauseit's close to the ground. But for whatever reason my first set of DL just sucked - and took for frickin' ever.

Fortunatately, by the time I finished my HSPU, a classmate who was also using 95# but on a regualr oly bar was finished, and so I was able to use her bar, and the DL went MUCH better. The time for the second round is a little long because i paused to grab bloks to set the weight on to get it to regualr DL height. Peopel had been using them as head targets for their HSPU, but by that time, no one was using them anymore.

The few HSPU I tried before class were quite pitiful, and I was not expecting to be able to get any knid of significant range of motion during the workout, but I think the DL loosened me up a bit and got my blood flowing so that I was actually able to get a pretty good ROM for most reps.
Max said a couple times that these were looking particularly good. If i could find a non-terrifying way of kicking up to the wall, I'd try them against a wall ... but that has to be some other day when it's not part of a WOD, and I can just practice a bit.

Overall, I'm happy I stuck around and did the workout, and I'm fairly satisfied with my time. I wish i could have started with a real oly bar - I'm relatively certain my time would have been better. But - as Max pointed out when I was lamenting being such a weakling today that a 95# DL felt really heavy- yesterday's workout was a huge amount of volume - possibly more than I've ever done - and definitely more than I've done in one WOD recently - so I shouldn't expect to be working at 100%. And - as Daniel pointed out - a couple months ago a 95# DL was my 1 rep max, and I did 45 reps of it today.

It always comes down to perspective.

Diane

Sore as hell from yesterday, with ripped up hands, we weren't sure we were really up for this, but 6:30 found us rolling into the Power Company anyway.

3 rounds for time of 21-15-9

Deadlift 225/155 Pounds
Handstand Push-Ups

11:05 (or 11:45, I forget). 205# DL, HSPUs with one foot up in a ring.

Last time I did this was May, and I did 185# in 14 minutes, and if I recall correctly it crippled me for the weekend with an extremely sore back. Hopefully this will be better. It didn't actually feel that bad - with fresher muscles, I think I may have been able to do 225#. Next time.

I'm still a chickenshit about the HSPUs. I tried kicking up to the wall a couple times and my ankle really hurt on my clumsy, jarring come-downs. I suck at inversion. I really just need to practice kicking up and coming down a few times so I can just get over it.

That said, I felt pretty good about the assisted-HSPUs I did tonight. Max said they looked freaky with one foot up in a ring, but they felt pretty solid and like I was working the right muscles in a closer sub than piking off a box - maybe I'm wrong about that.

6-7-08 WOD

6/7/08
RX:
4 rounds for time:
Run 800 Meters
2 Handstand Push-Ups
4 Pistols Each Leg
8 Kettlebell Swings, 2 Pood/1.5 Pood

Mods:
Modified HSPU - feet on a bike rack
assisted pistols
kettlebell - green - 12kg/26.4#

Time: 37:?? (32?)

800 Meter Times:
5:10, 5:40 (walked about 50 ft.), 5:15, 5:30 approx
my kettlebell swings were noticeably better than on 5/31. my last set was, surprisingly, my best and most consistent. I got through all 8 consecutively with relatively good form throughout.

4 rounds for time:

Run 800 Meters
4 Handstand Push-Ups
4 Pistols Each Leg
8 Kettlebell Swings, 1.75 pood (28kg)

~30 minutes (messed up stopwatch).

The HSPU's were pretty good, but still a little assisted. My pistol form is pretty terrible - definitely something I'll need to work on. The KB swings felt strong, though the weight was heavy. I'm too lazy running outside - I work far harder on a treadmill since I shame myself into plugging in a high MPH pace. Need to motivate to run harder.

For time:
75 Push-ups
50 Sumo-deadlift high-pull 95#/65#
50 Clapping Push-Ups
50 Pull-Ups
25 Handstand Push-ups

27:32

Lotsa subs: 71#KB for SDHP, regular pushups in second round, jumping pullups after first 10, and pike pushups (was running out of time, otherwise I would have tried a better HSPU sub).

Was actually first in the class until the pullups, and then everyone passed me by. I really wish I could increase my volume of pullups, but despite trying to GTG it just doesn't seem to be happening.