Thursday, September 2, 2010

CF ATL 1566 Team Lunges

Workout of the Day

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

We are closed Saturday and Sunday for a HQ seminar.  We will have open gym hours from 10am-12noon on Monday.

Come to Brent's paleo informational on Tuesday September 7th.  There will be one at 7am and one at 6pm. Your trainers will have a short met-con ready for you to get done quickly either before or after the informational.  This informational is in preparation of the paleo challenge that will kick off September 13th with the hydrostatic bodyfat testing coming to our gym.  Email Bethanie for more information on the challenge.

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Showing 9 comments
  • Dave Hodges

    What’s a good scale for this WOD? I can do HSPU’s nose-to-floor, and I can do strict pull-ups all day long. But I can’t do 84 HSPUs in any reasonable amount of time. I would think that my shoulders would be toast after about 40 of them. So is it better to scale ROM on the HSPUs or is it better to scale reps/rounds? Or should I switch to assisted HSPUs after I burn out of the regular kind? Ideas?

  • Rob M

    Personally, I think the nose-to-floor standard is silly and dangerous…
    I would do as many HSPUs as you can, and then switch to assisted when you burn out. If that fails, switch to a shoulder press.

  • MoMo

    Listen to you! Offering reasonable and safe alternatives. You’re all grows up!!!

  • mike k

    i did not even write the nose to floor standard on the board. i would look at the progessions like this: kipping headstand pushup, strict headstand pushup, handstand pushup where ears go below hands (use plates or parallettes, technically, head to floor is only a HEADstand pushup, even though we call it and HANDstand pushup for workouts), then parallette HSPU head to floor (or shoulders below hands, then nose to floor headstand pushups, then finally ring pushups. What makes the nose to floor (and ring) such an advanced move, is not the range of motion, but the requisite core and back strength needed to safely support the “tight arch” form of the back when the head is tilted back. Until you have developed the pressing strength to do extreme range of motion HSPUs, Rob is right, trying to touch your nose to the floor is dangerous. It takes a lot of strength to safely go into inverted spinal extension (i think this would be the correct technical terms), with out hyperextending. This is why your trainers are yelling at you to look up at your toes, hollow out, etc. Neutral spinal position is always safer. Any questions about this sort of thing could be directed to people like Jeff Tucker (CrossFit Gymnastics), Kelly Starrett, Mike G, Dan, and Vasily (who is no longer here unfortunately)
    Dave, in this kind of workout, my opinion is that quality is better than quantity, so reps or degree of assistance should be scaled before ranges of motion are. I would much rather see less reps at full or extreme range of motion than more reps at shortened ROM

  • Rob M

    For real… what the hell?

  • MoMo

    Must be that J-O-B.

  • Dave Hodges

    OK, thanks for the feedback. I agree on the nose-to-floor thing – it makes more sense to use plates or dumbbells to increase ROM.

  • VAS

    Well said mr. Mike K. Nose to floor requires you to arch, but this is not an excuse to loosen your core. My back always hurt after doing them.
    If your clients really want to touch their nose to the floor, have them hold a handstand with their stomach facing the wall. In this position, do not allow them to touch the wall with anything except their toes. This will require proper spinal support while touching the floor with your nose (especially if your hands are within a foot of the wall). Consequently, they won’t get that many reps.
    Although, doing handstand pushups on 20 kilo plates would give you the same ROM and align your spine in a more neutral position.

  • VAS

    If you’re squating with weight and you cannot complete the needed reps, should you lower the weight, or do partial squats?

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