Beginner WODs: Wednesday 120530

Beginner WODs at HR:15 and HR:30
A: Russian gymnastics warm-up

B: 21-15-9 reps of:
Handstand Push-ups / HSPU sub
Burpee Box Jumps, 20″ box

Jeff D., newly graduated from Elements and hitting the beginner WODs on the regular, says upside-down hello from Amsterdam (you’ll find him in front of the “t”):

Are you a beginner-WOD student and have a great pic for the blog? Email it to me at allison AT crossfitnyc DOT com.

Here’s what’s on tap for Thursday’s beginner WODs at HR:15 and HR:30
A: Deadlift 3×15

B: Press 3×5

C: 1 minute, max reps of toes to bar

D: 1 minute, max reps of rings dips

Responses

  • joncoffey

    11:36 (15 HSPU/2 ab mats, 9 wall-walks, 6 wall-walks and 24″ box). Was perhaps a little too optimistic re: my HSPU abilities.

    Coach Avery’s time management never fails to impress: “we’re going to add a second warm-up, and a cash-out”

    Thank you Coach Nick and Other Nick for the encouragement / rep counting

  • TheOtherNick

    9:46 (15-12-9 on the HSPUs (2 ab mats) and 24″ box).

    Thanks to Coach Ryan for teaching me to kip a HSPU even though at the time I couldn’t do a single rep. That really came in handy today.

    As always, thanks to Jonathan for the encouragement. Things got a little dicey toward the middle of the 15 burpee box jumps.

  • KevinBoul

    7:48

    HSPU’s on box. Looking forward to the day I can do them Rx’d.

    Great class as always coach Avery.

  • NickA

    8:40 (subed box on HSPUs) Burpee box jumps were so much harder than I thought. So simple yet so tough. Thank you Avery for the warning to not slam your head on the box during burpee box jumps.

  • Sky Shepard

    Leaving a comment from yesterday’s beginner WOD:
    6:12 & 3:41, sky

  • Sully

    Why do we post our scores, comments and questions?
    Community, encouragement, recording measurable progress, passion for what we do and the people we do it with.

    COMMUNITY
    http://www.youtube.com/watch?v=f7ccnWDLJUg&feature=relmfu

    Handstand push up positioning
    http://www.youtube.com/watch?v=RB__eF62fLQ&feature=plcp

    Friday’s question of the day is Who is your favorite CrossFitter or CrossFit hero? With regionals finishing up and the CrossFit Games Finals coming up you might find yourself cheering for your favorite elite athletes.

    For example mine is Rob Orlando, few videos including Handstand Push Ups, community and motivation,
    http://www.youtube.com/watch?v=qn2DhAM14B4
    http://www.youtube.com/watch?v=qnIPPBMwgHM&feature=plcp
    http://www.youtube.com/watch?v=Fp88eUqbl28

    • Emily

      I have to say that one of the big reasons I continue to come to class is because of the community. I have yet to meet/take a class with someone who wasn’t anything less than wonderful and encouraging. I appreciate everyone’s enthusiasm and I look forward to seeing ‘the crew’ daily.

      Special shot out to Hall for the team cheer captain!

      On that note– see everyone tomorrow!

    • Emily

      I have to say that one of the big reasons I continue to come to class is because of the community. I have yet to meet/take a class with someone who wasn’t anything less than wonderful and encouraging. I appreciate everyone’s enthusiasm and I look forward to seeing ‘the crew’ daily.

      Special shot out to Hall for the team cheer captain!

      On that note– see everyone tomorrow!

  • Jeff D.

    7:32, 2 ab mats, 24″ box. First time I attempted HSPUs so was pretty pumped, but will try to remove one ab mat for next time. I too appreciate Coach Avery’s tip about not headbutting the box on the way down.

  • Emily L

    My legs are still destroyed from ‘Murph’. Is it a good idea to come tonight and scale down/do what I can, or give them another day of rest?
    Thanks!

    • Sully

      How destroyed? Like its hard to walk and you should rest another day or they are really sore but if you scaled to an 18 inch box and jumped up and stepped down you will be fine?

    • Sully

      How destroyed? Like its hard to walk and you should rest another day or they are really sore but if you scaled to an 18 inch box and jumped up and stepped down you will be fine?

      • Emily L

        Thanks, Sully!

        I’m pumped I decided to come, and suprisingly it wasn’t as bad as I thought it would be..

        Finished in 8:23, handstands on the wall and a 20″ box. I def think I can go to a taller box next time.

      • Emily L

        Thanks, Sully!

        I’m pumped I decided to come, and suprisingly it wasn’t as bad as I thought it would be..

        Finished in 8:23, handstands on the wall and a 20″ box. I def think I can go to a taller box next time.

  • Maria L

    11:19 HSPU on a box (did the first 5 strict HSPU and then went to the box). Burpee box jumps on a 20″.

  • Jason L

    5.30 but with scaled handstand pushups back to knees.

  • Jana B.

    10:35 (2 ab mats, 20″ box). 2d WOD of the day and so glad I did it bc I LOVED it!! Burpees are so much better with a box jump”break” in between.

  • Allison Dembek

    B: 11:54
    HSPU on box (need to work to be more inverted), box jumps with 12″ box

    Cashout: Hang Flutter Kick, 10 seconds
    struggled with my grip

  • Avery W

    Thanks everyone! Glad you enjoyed today’s class – I love my Beginner’s classes!

    Glad the big takeaway today was not to hit your head on the box, not that I’ve ever done that or anything :)

  • Anthony A

    9:36 with 2 mats for the handstand pushups, going to move to 1 mat next time. 24 inch box jump. Too much resting, I couldve pushed it faster.

    Definitely enjoying the cash outs after the WOD. As painful as they are, its nice to see how much you can push yourself…The rock n roll one was tough

    Also, i just switched from Nike running shoes to minimalist shoes reccommended by coach Sully. BIG difference in balance and stability, worth every penny

  • Matthew S

    9:34 with an ab mat and a 45lb plate for the HSPUs, 20″ box for the box jumps.

  • DarraghLynch

    Yesterday’s wod was tough:

    11:10 HSPU no mats, 24″ box.

    The cash out was extra fun ha!

  • taina r.

    Wednesday’s 6:15pm class
    11:57 21-15-9
    handstand push ups with 2 ab mats (super stoked that I was able to pull this off as I had never attempted this before!!)
    box jump burpees on what I guess was a 20″ box

    I can’t sign up for today’s 6:15 class ’cause it’s full, but I hope someone forgets to come to the box today so I can get a spot :P

  • http://geisen.tumblr.com Tim Geisenheimer

    7:37, HSPUs on a box, 20″ box jumps. Still trying to figure out how to kick up to the wall…

  • Colter

    11:34, 2 ab mats, 24″ box – the round of 15 crushed me, thanks Coach Sully for helping me get the HSPU form back for the round of 9.

  • http://twitter.com/flipvandermade Philip van der Made

    21-15-9 with 20” box jump and upside down pushups from box in 7:03. Going to try real handstand pushups next time they show up.

  • Rob C.

    15:30, doing assisted HSPU off the box and doing burpees with a 20 inch box. Thought I was gonna die at the end!