Thursday, February 2009

CrossFit Atlanta 2189 (1)
Paleo Conservative

Workout of the Day

For time:

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.

Compare to Oct 28, 2007.

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Showing 16 comments
  • BMW-CFATL
    Reply

    22:33 as RX’d except HSPU were top of head to floor. The HSPU were easily half of my time.

  • Laura
    Reply

    Paintball. Who is in? I’m looking at a Sunday (per the request of some rugby players who are interested as they play on Saturdays)in late March or April. We need 20+ people to have a private group, and more than that to have a good group on the woods course. I expect that it will be between $50-$100 depending on how much paint we use. Let me know if you are interested and then we can post to CFRX and CFNA if we have spots left.

  • Steve
    Reply

    Wasn’t there just a discussion thread yesterday about sore shoulders and ring dips? More proof that Crossfit Headquarters knows all. Crossfit rule #11: if you complain about it, it will come in the next WOD.

  • Heidi_CFATL
    Reply

    So…this workout killed me! 50 ring dips…Ok, 50 push-ups…doable…but then, the 50 HSPU! Holy shit,I don’t think I’ve ever been so pissed during a WOD. I was doing the HSPU’s 2 at a time almost right away….I think they took me 30 mins or something absolutely stupid!

  • Marie_CFATL
    Reply

    I don’t understand how nose to floor is suppose to work on HSPU. That would require some serious neck flexibility- and if you are doing it against a wall wouldn’t you not be able to bend your head backwards because of the wall? I need to see a video of it being done.

  • Steve
    Reply

    There was some discussion about this in the comments on the HQ page. A couple of people were pointing out that nose to floor gets you a few extra inches in the range-of-motion, but I think I’ll take my cue from the comment that argues for doing it in the conventional “top of head to floor” position:
    “As one of Jeff Tuckers coaches and a GSX employee, i would suggest doing handstand push-ups “top of the head to floor” and not “nose to floor.” When you pull your head back to touch your nose to the floor in puts your back in a large arch. This is NOT a good handstand position. The head should remain neutral (between the arms) and the back should stay flat (Hollow). Our handstand push ups go down to the top of the head and push back up until the head comes through the arms finishing much like a inverted press.”

  • Marie_CFATL
    Reply

    Yea, that crossed my mind as well. If you tilt your head back you are arching your spine and this isn’t a solid position to be in a handstand. Reminds me of Chandler and Lauren on Tuesday with turning her head before she finished the clean…

  • David Hodges
    Reply

    All I had was a pull-up bar to-day. So I did Cindy.
    19 rounds + 5 pull-ups.
    PR by one round.

  • Margaret
    Reply

    Just wanted to share that F2O (Fresh to Order) has a gluten free menu. Very helpful! It’s not totally paleo, but we all know how to modify it to make it so at this point, don’t we?? I ordered a mediteranean salad with tuna on top, hold the breading on the tuna. They screwed it up the first time, and so when they brought me the salad without the breading, they also brought me a free chocolate chip cookie as big as my head. I thought it was hilarious that they saw me demanding and eating gluten-free food, and then they gave me a cookie. I took it and brought it home to my hubbie. You should have seen the expression on his face…he was so excited.

  • MikeG_CFATL
    Reply

    as RX’d…24:46. every HSPU was nose to the floor, no kip, and no push off the wall. I had some bad reps that I didn’t count. I understand the argument about the nose to the floor…but I did it as rx’d because that is how they would judge the movement at the games.

  • Ed CF ATL area
    Reply

    Hey Mike, can you face the wall in HSPUs, with your feet on the wall and do them nose-to-floor and count as Rx? I
    will be doing this WOD in 30 minutes and I will try/experiment. I think, don’t know yet, this would allow better form and maybe even help with the progression of doing true HSPUs for the novice. Just wondering.

  • Ed CF ATL area
    Reply

    Oh yeah, I saw the pic in the journal of the guy doing honest PUs on the P-bars. I might set up 2 sets of parallette (sp) bars and give this a try.

  • roy
    Reply

    when mike g does them the floor rises to him in recognition of his skills

  • Jonathan H CFATL
    Reply

    38:06, not quite Rx
    I did negatives down to my head on the HSPU, and then kipped back up.
    I suck at all things push ups (i.e. this workout).

  • Matthew Queen
    Reply

    Don’t sweat this one, man. I highly doubt many people at all can this one strict rx.

  • VAS
    Reply

    22:22 as Rx
    That’s the first and last time I’m doing nose to floor hs push ups. My lower back doesn’t like it. Next time I’m using parallettes to get the same ROM, but keeping my head neutral.
    Missed the blog for the last 2 days.
    Tuesday WOD: 105kg clean, PR
    Wednesday: wall ball ladder 20rounds + 20

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