ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#69 is SOLD OUT!
#70 Tue/Thur @ 6am, starts August 4 (3 slots left)
#71 Mon/Wed @ 7:30pm, starts August 10
#72 Tue/Thur @8:30pm, starts August 18
Sunday 090802
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 090315.
Out of the kitchen, onto the couch
How to avoid heatstroke
Kim Malz: mother, cancer survivor, Games competitor (video)
What makes a Tabata a Tabata, and how does it compare to steady-state aerobic training?
Scaling options for today's workout, courtesy of the CrossFit Brand X forums:
Big Dawgs:
as RX’d
The Porch:
15-12-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Pack:
21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that)
Bar dips
Push ups
Puppies:
15-12-9
Dumbbell shoulder press
Bench dips/jumping ring dips
Push ups
HSPU progressions and variations - http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
http://gravityandlevity.wordpress.com/2009/07/08/your-body-wasnt-built-to-last-a-lesson-from-human-mortality-rates/
As Rx'd
16:51
Black Box (161,161)
19:42 (PR) HSPU's 2.8 inches less than full ROM
(68,54), (55, 42), (18,15)
back from vacation
13:38 with box hspu
22:40 w/ the following modifications:
handstand pushups off box
ring dips with black band
pushups at a 2:1 ratio for knee/regular
...and even though I know did 15 "real" pushups, that's a 50% increase over the maximum number I've ever done in one day!
Thanks for that tabata article link, Allison!
"JT"
used skinny lavender band for most (not all, but the vast majority) of my ring dips
first and third rounds unassisted HSPUs
second round 10 band assisted HSPUs
13:27
Box HSPUs, medium purple band ring dips, no-knee push-ups. 17:50.