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08/27/2012 – Kb Snatches

29 Aug

Yes, I’m definitely behind in posts, and I don’t even remember what we did. Oh yes, you can read what we did here at Fitbomb’s page.

For the kettlebell snatches, I used the 12KG and 16KG bell.

For our WOD, I had the most trouble with the HSPUs. I’m doing them on a band, and it really f’ed up my back. I wasn’t hollowing out my back enough and placing my hands where they need to be.

I think my time was 10:31.

08/03/2012 – Handstand Push Ups

4 Aug

So for the next 3 Fridays, we’ll be working on our Handstand Push Ups. With my right shoulder bothering me, I wasn’t sure if I’d be able to do them. I just practiced and got 3 in a row. I used the jet pack for some reps just so I could get reps in. Yet another thing to get better at.

Here was our WOD:

AMRAP 10 Minutes:

  • 5 Thrusters(135#/95#)
  • 10 Toes To Bar
  • 5 Barbell Burpees
  • I loaded 83# on the bar, and that was plenty. The shoulder wasn’t really bothering me with the thrusters. It was when we did the toes to bar that I felt myself cringing. Ya, no more hanging from bars until I get my mobility back.

    Result: 4 rounds + 18 reps

    Day 43 of the 100 Day Push Up Challenge done!

    05/04/2012 – Gymnastics Day at CFPA

    6 May

    Today was definitely a different kind of day at CrossFit Palo Alto. We worked on our gymnastics, and that meant that we got to tumble, skin the cat, and handstand hold. I’ve never been good at gymnastic movements, especially all the bodyweight stuff. And to tell you the truth, when it was time to tumble, I felt a little awkward and thought I might break my neck. Once I stopped thinking too hard, all the movements started to get fun. My goal for this cycle is to be able to get into a handstand just by swaying. I tent to brace myself before I get into a handstand, afraid I’m going to hit the wall. So, I want to be able to get into a handstand by just swaying into the position, and then holding the position so my feet don’t touch the wall.

    Onto our simple yet tough WOD:

    8 Minute AMRAP:

  • 1 Kettlebell Swing(2pood/1.5pood)
  • 1 Thruster(95#/65#)
  • 2 Kettlebell Swing
  • 2 Thruster(95#/65#)
  • 3 Kettlebell Swing
  • 3 Thruster(95#/65#)
  • Keep going till the 8 minutes are up
  • Just by looking at this, I knew it was going to be a tough one. Of course the first 4 or 5 rounds were pretty easy. I wasn’t rushing through the rounds either. I took my time before picking up the kettlebell at each round because it was freakin’ heavy. My form wasn’t great with the 24kg bell, but I did it anyways.

    Result: 8th Round + 10 reps. RX’d

    I had a busy day at work, but I wanted to get some lifting in. I did back squats and reverse lunges(30# dumbbell). I did the same weights at last week, just more reps at each weight.

    No good eats post for today because I don’t want to talk about what I ate. It wasn’t Paleo, and let’s just say it was a long time coming. I’m over it.

    04/18/2012 – Wednesday’s Workout plus Back Squat RPT

    18 Apr

    Today was long metcon day. It was my first time going into a long WOD fasted, so I drank my BCAAs beforehand. The class was pretty full today, and we were all ready to get after it.

    3 Rounds For Time

  • 400m Run
  • 21 Push Jerks(95#/65#)
  • 500m Row
  • 12 Handstand Push Ups
  • Because I started with the row, I mis-read the WOD and thought we had to do 21 HSPUs. Boy am I dyslexic. I got onto the jet pack and started to crank out 21 HSPUs. I stopped multiple times, and as I was almost half way through, Fitbomb started to run out the door. Actually, everyone had left to do the run but me. I was wondering what happened and why I broke down so fast. After I was done with my 21 HSPUs, I looked at the board. Doh! I was only suppose to do 12! Duh Steph…wake up! Everything else felt okay. I should of kept my row average above 2:15, but it definitely slipped down to 2:20-2:30 range at times. Push jerks were difficult because everything else was difficult. I finished though, and that always feels good.

    Result: 23:21, used 65# and blue jet pack.

    Since today was high carb day, I went to my work gym to bust out a quick Back Squat set. I quickly warmed my way up to 95#, then I started the Reverse Pyramid Training(RPT) rep scheme.

    Back Squat: 115#(8) – 105#(10) – 100#(12)

    I guess I could of started with 125#, but I’m new to this, so I don’t want to overdo it. Between each set, I rested for 2-3 minutes. Tomorrow is active rest day. I’m going to walk in the morning. I want to do Pilates, but I doubt my schedule will allow for it tomorrow.

    Hope everyone had an active day! Good night!

    2/13/2012 – Monday’s WOD

    14 Feb

    Ouch!! My calves are REALLY REALLY SORE! Seriously, I haven’t been this sore down there in a long time! It was so sore that I had a difficult time doing our warmup this morning at CFPA. To top it off, we didn’t work on Snatches today, we did a longer type met-con.

    AMRAP in 20 Minutes:

  • 5 Handstand Push Ups
  • 10 Pistols
  • 15 KB Swings(24kg/16kg)
  • 20 Box Jumps
  • This WOD was fun, and I really wish I could do RX’d handstand push ups. Instead, I decided to scale and use a jet pack(blue on blue) to get through the HSPUs. Next time, I’ll probably use blue on pink band to make it a bit harder, OR I could try do the RX HSPUs and end up doing them one at a time. The pistols were a bit difficult especially since my calves were sore, but after two or three rounds in, my legs warmed up and I was able to bust them out. The one thing I am most proud of is doing the KB Swings unbroken for all my rounds. 🙂 And box jumps, well, box jumps are box jumps. Still slow, and still stepping down. I really need to work on the explosiveness that is required in box jumps. All in all, it was a fun WOD, and a great way to start of Monday.

    Result: 7 Rounds.

    1/27/2012 – Friday’s WOD

    27 Jan

    I sure am sore this week. Shoulders and chest. I love it! 🙂

    Today we got to work on Handstand Push Ups. I’ve never done HSPUs rx’d in a WOD before, so this year I’m hoping to get there. I was able to get 2 HSPUs today with 1 ab-mat underneath. I still think I need to work on depth a bit, so Jackie and I adjusted the jet pack to use two blue bands instead of 1 green and 1 blue. A bit more difficult, but I was still able to crank out 5.

    Here was our WOD:

    4 Rounds For Time:

  • 10 Hang Power Cleans(135/95)
  • 240m Run
  • 10 Burpees
  • I used 73# for the hang power cleans. I know I should start to up my weight a bit, maybe try 78# or 83#, but I got a bit nervous, so I stuck with the comfort zone of 73#. I got through the first round pretty fast, but then the HPCs broke up into 2 sets of 5s after the 1st round. I thought the burpees would be tough, but Tim was right, it was just 10, and I did them unbroken. Just not fast enough.

    Result: 11:32

    It was definitely a good week. A slow tempo run is in store for tomorrow. Let’s see how hard or easy it is to stick to the nutrition plan when I’m not busy at work and have social events to go to.

    11/18/2011 – Last WOD before Thanksgiving Break

    18 Nov

    I feel like I’m in school getting a Thanksgiving break from CFPA. The box will be closed next week, so I’m not sure what I’ll be doing to stay active. I’m doing the 5k Silicon Valley Turkey Trot on Thursday. Not going to push myself because I want to stick with some friends and support them. Should be fun just to get out there and see so many people get their fitness on!

    Today we worked on Push Press and I paired up with Jackie again!

    Push Press: 63(5)-68#(5)-73#(5)-78#(3)-78#(3)

    The last time I did Push Press was in June. I decided to stick to similar weight. I have to work on keeping the elbows up as I dip. I don’t want the elbows to go down when I dip because then there’s more work to bring the bar up.


    3 Rounds For Time

  • 21 Kettlebell SDHP(24Kg/16Kg)
  • 15 KB Swings
  • 9 Handstand Push Ups
  • I used the 16kg bell and the SDHPs seemed pretty easy for me. The swings went unbroken in all rounds. I used the jet pack for the HSPUs. What sucked was that in the last round, I got of the jet pack 3 times, versus not getting off the jet pack the first 2 rounds. Shoulders were burning, but I should of mentally push through. It was a good WOD though! Great way to end the week!

    Result: 6:13