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Sunday 100214
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Post results to comments.
Top men's scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).
Top women's scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).
And best of luck this morning to Tim B. (on the left), who's up in Boston competing in the world indoor rowing championships, the CRASH-B's. Do us proud, Tim!
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Usual disclaimer regarding GHD sit-ups. If you don’t do them often sub regular sit ups in the metcon today, then add them into your warm up and cool down. Start by doing some everyday just to parallel to acclimatize yourself.
Big Dawgs:
as Rx’d
Women 1.5 pood
Pack:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
1.5 pood Kettlebell swing, 8 reps
12 Situps
Puppies:
Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions)
10-24 pound Kettlebell swing, 8 reps
12 Situps
Here are some ideas for HSPU progressions:
http://media.crossfit.com/kids/HandstandPushups.wmv
Trivia Question:
When was the last time we had a WOD with a guaranteed duration of less than ten minutes?
5 rounds + 7 GHDs rx'd
HSPUs need to get better
Hari - No idea, at least I can't recall ever seeing one on the mainsite.
Good luck Tim and everyone else at the CRASH-Bs!
5 rounds + 4 HSPU (2 ab mats) + 8 KB Swings (32 kg)
5 Rounds Plus 8 KB Swings, Sub 1.5 pood, HSPU's 2 inches less than full ROM
Decision on my scaling: If I can't imagine that something wil be used in the Masters' Competition of the Games (e.g., 2 pood swings, 24 inch Box Jumps) I'm scaling back.
5 rounds
HSPU's off box/1.5 pood KB/GHD
I'm in the market for someone who can cure my kick up into a handstand phobia.
20 more pull-ups, for a total of 690.
6 rounds subbed 1.5 pood swings
KJ, I spent a ridiculous amount of time getting over the same phobia. For me, what got me there was focusing on keeping my arms strong during the kick-up. Essentially (and I was never conscious of this), I think my phobia stemmed from my brain being unsure that my arms would be able to keep my head from slamming into the floor. So if your problem is like mine, focus on keeping really strong arms while trying to kick up enough to tap the wall and return. good luck
4 rounds 9 kte
subbed 24kg kb
kte
Tim
Thanks for your help at the C.R.A.S.H.-Bs! Much appreciated.