"Diane"
21-15-9 rep rounds for time of:
Dead-lift, 225/153 pounds
Handstand Pushups
The goal of this workout is to finish fast. The fastest recored time on video is 1:58 seconds. You need to shoot for around 5 to 7 minutes. Here are the scaling options for the hspu's.
1. If you are going to do full hspu's and know that you won't miss on any but can't do 21-15-9, you may use 15-12-9 or even 12-9-6.
2. If you can do hspu's but you will miss early and often, I suggest a rep scheme of 1 to 2 full hspu's with 5 negatives x 3 for the round of 21, 1 to 2 hspu's with 3 negatives x 3 on the round of 15, and 1 hspu with 2 negatives x 3 for the round of 9.
3. If you can do a handstand, you will be required to do negatives. Move as fast as you can.
4. If you absolutely are not able to do a handstand, you will be allowed to use bands. (Coaches determine)
5. There will be no allowing of abmats or anything else to be put underneath your head.
2. If you can do hspu's but you will miss early and often, I suggest a rep scheme of 1 to 2 full hspu's with 5 negatives x 3 for the round of 21, 1 to 2 hspu's with 3 negatives x 3 on the round of 15, and 1 hspu with 2 negatives x 3 for the round of 9.
3. If you can do a handstand, you will be required to do negatives. Move as fast as you can.
4. If you absolutely are not able to do a handstand, you will be allowed to use bands. (Coaches determine)
5. There will be no allowing of abmats or anything else to be put underneath your head.
The percentage for scaling dead-lifts will be 52.5%. The cut-off time is 12 minutes.
Post time to comments.
CrossFit Endurance: Running Skill ___________________________________
The Fight Gone Bad IV fundraiser is coming up on September 26th and you will be seeing some of our clients getting in front of each class to speak on how to sign up to workout, sign up to donate on the FGBIV website, and/or how to donate at the gym. All donations go to Athletes for a Cure & Prostate Cancer and the Wounded Warriors Project.
We are making custom shirts for this event. They were designed by our very own Jen Shannon. These shirts will be made available only to those participating in the actual workout on September 26th. On the date of the event they will then be made available for order to the rest of the gym or anyone who wants one, for delivery at a later date.
Here's the lowdown on signing up to participate: A) you can go to the FGBIV website and create a personal page for friends and family to donate to, B) you can click on the paypal button on the middle column that states the price and size of shirt and pay that way, or C) you can ask at the gym and pay by check there.
The price for participating is $25. This will get you the shirt and the rest will be donated. If you already have a personal page setup on the FGBIV website, you only need to raise a minimum of $25 online in order to receive a shirt at cost, which will be around $10 to $12. In other words, you are given the option of signing up by paypal on here or creating a personal page on the FGB website, you don't have to do both.
More details will be given during the upcoming weeks as committee members speak, fliers are given out, and bulletins are posted in the gym.
"Diane" - 7:53 Rx'd. This is a 20 second PR from the last time I recorded my time. I failed on the last rep 3 times before I finally finished which was nearly a full minute. Next time I am shooting for sub 7.
got my first ever full-range HSPU today! i had no idea i could do one!
9:29 scaled in between options 1 and 2.
Congrats Paul on getting full range HSPU's!!
Shelley
Modified to 15-12-9 HSPUs
7:11
Deadlifts felt great today but those dang HSPUs are a killer on the shoulder. Did the first 7 strict and then kipped the rest. I will be shooting for sub 7 when we retest.
Congrats Paul on your first full ROM HSPU. Very solid.
I can't wait to start Ricky's programming on Monday!!
I officially SUCK at HSPU's.
That is all
Nick P
http://ketv.cityvoter.com/contests/best-of-the-ketv-a-list/4741/health-and-fitness/gym
Congrats Paul on your HSPU and everyone else did GREAT !
Great Job 6 am.
did this 1 rite b4 the games but cant find what my time was, think around 9:00 then so this is quite an improvement, kipped them but HSPUs r stil gettin alot bettr, only missed lik 4-5...glad 2 c such a HUGE 6am class again, workn out wit so many good athletes realy makes me push myself...
Congrats Paul!!! Nice work 6amers!!!
Great job on the HSPU, Paul! see ya'll next week.
133# Deadlifts and handstand holds for 21-15-9
8:20
Sara - See you tomorrow at 9 to make up Helen!!
Nice work, nooners! Great job, Meredith, on the unbroken deadlifts. Can't wait to see your next 1RM.
Hang in there, Rita!! You did great!
Awesome job 4:30!!
Good job 5:30 and the rest of the classes today! I tip my hat to those of you who can do legit HSPUs!