Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for HSPU

WOD #132 – 18 February 2010

W/U: 2x(15 KB swing 10#, 15 sit ups)

WOD: 1000 m row = 4:17

Hang Power Clean 1-10-1-20-1-30
65-35-75-45-85(PR)-55-90(F)-90(F)

1/2 Tabata HSPU

Notes: didn’t have a PR for HPC, so didn’t know where to start.  Next time go heavier on the high reps. 2nd WOD at CrossFitFlexGym in Golden, CO.

WOD #92 – 18 December 2009

W/U: 3x (10 SDHP 20#, 10 push ups, 10 sit ups, 10 pull ups)

WOD: 5 rounds for time:
1 Clean, 90% of1RM (55#0
3 Handstand Push-up (scaled to knees on box)
5 Box Jump, 36/28in (scaled to 20″ box)
7 Strict Pull-up (blue/green band)

time = 6:52

notes: too quick! next time go for blue band pull ups, HSPU negs at wall

WOD #81 – 25 November 2009

W/U: 5 min DUs, 3x (10 SPT, 10 box jumps, 10 DB thrusters 15#, KB swing 25#, 10 dive bombers)

WOD: “JT”
For time:
21-15-9
Handstand Pushups (scaled to knees on box)
Ring Dips (blue band)
Pushups (knees)

time = 13:30

extra work: 5 L-sits

WOD #27 – 7 August 2009

W/U: 3x (10 OHS, 10 SPT, 10 hip ext, 10 sit ups, 10 pull ups, 10 push ups)

WOD: 4 Rounds for time
9 Box Jump, 30/24 in (scaled 5 x 45# plates)
6 Squat Clean, 135/95 lbs (scaled to 45#)
3 HSPU (scaled to knees off box)

time = 7:01

Next time try 20″ box, 50# squat clean