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WORKOUT OF THE DAY

101012 Tuesday: "Spinal Tap"

By jerry20 comments

101012 Tuesday  15,12,9: Deadlift and Handstand Pushups (HSPU).

Infantry: 125W-200M, Bulldog: 145W-225M, Infidel: 165W-250M, HTFU: 185W-275M use rings or parallettes for HSPU

**Rest 3 min**

40,30,20,10 GHD situp and 80,60,40,20 Double-unders

“Alternate WOD”

Run 400m before each round, 40,30,20,10 Box jumps, DB push Press, and Situps.

Have you watched the videos from our CrossFit Oldtown Nutrition roundtable?

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20 Comments to "101012 Tuesday: "Spinal Tap""

  • Sean Mulcahy says:

    October 12, 2010 at 7:02 am - Reply

    WOD #1 (225 back squat sub): 12:04
    WOD #2 (2x Abmat sub): ?

  • Gar Whaley says:

    October 12, 2010 at 7:21 am - Reply

    WOD 1 = 12:31 HTFU (abmat + 1 15 lb plate for HSPU)
    WOD 2 = 12:28

  • Hazen Marshall says:

    October 12, 2010 at 9:00 am - Reply

    WOD #1 – 12:13 (deadlifts @ 275#, handstand pushups with two 15# plates + abmat)

    WOD #2 – 16:33 (i think) Got 33 double-unders in a row on the 3rd round…a new PR!

  • Dayna Lewnes Blumel says:

    October 12, 2010 at 9:07 am - Reply

    WOD-1 : 165lb deadlifts – Infidel

    WOD-2 : modified: 15, 10, 5 GHD & Double Unders
    Double Unders improving!

  • Dayna Lewnes Blumel says:

    October 12, 2010 at 9:18 am - Reply

    whoops forgot my time! 13:33 Inf-165lbs

  • Harold Doran says:

    October 12, 2010 at 9:22 am - Reply

    WOD 1: 25:03. Used parallettes and put a 45# plate plus abmat under the parallettes.

    Over the past few weeks, I’ve been increasing the HSPU ROM by first using 10# plates for my hands, then 25# plates, then 45# plates. Today was first day using parallettes ever. The ROM was deep, but doable so long as I reset each time.

    WOD 2: 10:something. Jerry reset clock for the ugly mugs at 7:30 and we lost track of the clock.

  • Adrienne Hoar says:

    October 12, 2010 at 9:24 am - Reply

    WOD 1
    12:57
    (first round 165lb, second & third round 145lb)
    Handstand pushups are 10lb plate w/ abmat

    WOD 2
    14:27 RX+20 GHD
    I did 60 GHD for the first round. Don’t ask why!

  • Laura Rodman Novotny says:

    October 12, 2010 at 9:50 am - Reply

    WOD 1: 16:51 (HTFU 185#)
    Handstand pushup with plate (was leftover from someone else and failed to look at size) + ambat

    WOD 2: Did 1/2 RX’d number of DUs each round. I continue to be horrible at these — I can do single but am rarely able to ever string even 2 together. I did find myself able to do a few rounds of DU, single, single, DU, single, single. That’s actually an improvement. Didn’t catch my time — it was slow.

  • Danya Armstrong says:

    October 12, 2010 at 10:04 am - Reply

    17:32 HTFU used purple band for handstand pushups
    7:55 for GHD and DU’S
    Didn’t miss a single DU today!

  • Stuart says:

    October 12, 2010 at 10:16 am - Reply

    HTFU – 15, 12, 9 RX’d

    275 lbs deadlifts and handstand pushups on parallettes. First time ever to use parallettes (45 lbs plate and abmat). Completely different than normal hspu. Deep!

    21:46 (I think)

    My kind of WOD.

  • Jerry Hill says:

    October 12, 2010 at 10:49 am - Reply

    WOD #1: 3:37 at 275DL and regular not parellette HSPU
    Wod#2 7:23 missed 7 times on the round of 80′s and was perfect after, must remember to warmup my DU better

  • Jason Windsor says:

    October 12, 2010 at 3:30 pm - Reply

    WOD 1
    12:16
    Handstand pushups are with 45lb plate height. Just can’t seem to get the full depth on the HSPUs..

    WOD 2
    15:01 Rx

  • Mark Davis says:

    October 12, 2010 at 5:25 pm - Reply

    9:29 htfu
    275# deadlifts. Used parrallettes with a 45# plate under. Was going to use an abmat too, but Melissa nabbed it while I was doing the DLs. Very crafty.

  • Anne Marie Foley says:

    October 12, 2010 at 6:46 pm - Reply

    WOD1: 11:06, Inf, strict press
    WOD2: DNF: did first 3/4 of each and ran into the next class, lol

  • Sean C says:

    October 12, 2010 at 7:20 pm - Reply

    1st WOD: 11:13 HTFU – regular ol’ HSPUs, w/ no pillow.

    2nd WOD: 18 something (I think – I can’t remember, it was 14 hours ago).

  • Jeremy Moss says:

    October 12, 2010 at 7:41 pm - Reply

    WOD 1: 16:39 HTFU (Parallettes for first few, then abmat HSPUs)

    WOD 2: 16:12 (modified to 75% of DUs: 60, 45, 30, 15). Hit a few solid strings of DUs (31 pr, 25), but still need a lot of work. I’m trying to do them to fast, then getting frustrated which makes me do them even faster…need to slow down.

    Felt under the weather today and it showed.

  • Laurie Wasko says:

    October 12, 2010 at 8:25 pm - Reply

    WOD 1: Bulldog w/ 20# strict press.
    WOD 2: 8:58 – all double unders unbroken
    80, 60, 40, 20 Double Unders
    40, 30, 20, 10 GHDs

  • Kevin Hare says:

    October 12, 2010 at 8:28 pm - Reply

    Modified: 9-6-3
    365 lb. Deadlift
    HSPUs from ground
    12:00

  • Adam D. Houston says:

    October 12, 2010 at 8:36 pm - Reply

    20:10 on Bulldog and bumper plate, 12:40 I think for the second part. Really need to work on my Deadlift, my core keeps collapsing. Same goes for the HSPU. Also, Melissa taught me how to do a HSPU with a band, looking forward to trying this out.

  • Melissa Lopes says:

    October 13, 2010 at 10:48 am - Reply

    14:57 HSPU’s slowed me down. Had to kip them but got full ROM/ 14:35 I come up with a new curse word every time DU’s come up

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