Friday, 4 November, 2011

Posted by Mandee on November 3, 2011   |   12 Comments


30 second jump rope rest 30 seconds x 4; Followed by 3 rounds w/1 minute rest in between rounds of: 5 PVC pass throughs, 10 PVC OHS, 5 T2B or candlesticks.



As many rounds as possible in 15 minutes of:

5 Power Snatch 155/105#

6 Overhead Squats 155/105#

9 Chest to bar Pull-ups



5 minutes of targeted stretching to the calves




A: Sumo Deadlift 6 x 4 @2121; Rest 3:00

B: Snatch Pulls 5 x 3 @ 115%; Rest 2:00

C1: Reverse Hypers 5 x 15 Rest 30 seconds

C2: Glute Ham Raises 5 x 10 @10×0; Rest 30 seconds


A Second Family: CrossFit Spartanburg” with Tal YoungCrossFit Journal preview video [wmv] [mov]

“I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can’t see from the center.”
– Kurt Vonnegut

12 responses to “Friday, 4 November, 2011”

  1. AP says:

    3+11 @ 115

    Gnarly fun wod today, enjoy!

  2. Justin says:

    5+1 @ 115

  3. Slade White says:

    LOL, you can almost see the thought balloon over his little head. “One day…I’m gonna be totally ripped!” Ha Ha 🙂

  4. tracey says:

    MANNNNN! I’m pretty sure I only did 5 OHS per round today:) OOPS!!! funny because thats was the easiest part for me. LOVE that wod though.

    80# @ 5+1 ….minus 1 rep ohs per round.

  5. Jane says:

    6 rds @65lbs

  6. Loving this weather says:

    Pwr Snatch 135
    Overhead 115

    Must work on range of motion for shoulders and getting my hips back. Feeling the knee track over feet, knees are on ice!

  7. Clair says:

    Really liked the workout today!
    4+18 @ 60#
    Scaled pull-ups to chin over bar

    Great start to the weekend!

  8. Ben Jarrell says:

    I was thinking about something Jake said to me the other day while we were doing strict presses in powerlifting… about how if we start practicing other pressing exercises like handstand-pushups we might see some improvement in our strict press.

    Anyone who’s been in a class with me probably knows that my handstand push-ups are nonexistent, but when I think about it, it is a similar movement to the strict press. My 1RM on strict press is only about 2/3 my bodyweight.

    Does this mean that I need to get that much stronger from the perspective of a strict press before I will be able to do handstand pushups? If so, that is pretty disheartening. Over the past 6 months my strict press has only increased by maybe 10 lbs.

    • AP says:

      It depends. Think of the HSPU in terms of range of motion (ROM). Almost all the HSPUs are done head to floor, so technically if you only wanted to do HSPUs with this ROM you would only need to be able to shoulder press your bodyweight from the top of your head to full extension. If, however, you want to do HSPUs from a “deficit”, like on paralletes, then my opinion is you would definitely have to be able to shoulder press your bodyweight.

  9. Ben, It’s encouraging to know some folks hear what I say and think about it outside of the class. Fist off, you do not need to have a bodyweight strict press in order to do a HSPU. What we call a handstand push-up is actually just a headstand push-up. The range of motion is less in a headstand push-up than that of a strict press. I am aware of many people, myself included who have around the same 2/3 bodyweight strict press and have HSPU. Granted not many but they do have them.

    Secondly, I think there are many more factors that go into being able to do a handstand push-up than just strength. Having the balance and core stability to be able to press your body while inverted plays a huge role in one’s ability to properly perform a HSPU. I have seen this from personal experience with myself. I was able to take my linked HSPU from 4 or 5 to over 15 within the matter of a month by just doing more HSPU. The crazy thing is even though my HSPU’s got better my strict press didn’t move a #.

    So to answer your question NO. You do not have to get that much stronger in order to do a HSPU. If you want my personal advice the only way someone gets better at doing HSPU is by doing more of them. If you don’t have one yet then practice the scales that we give you in class and do them multiple times a week. Of course, more pressing exercises definitely won’t hurt so making it to the powerlifting classes on Wednesday nights would help as well.

    • AP says:

      Sorry didn’t mean to overstep, that was a definitely a “Coach Question”.. I’m bored at work on my phone and it didn’t show a reply so I thought I’d give my .02

      Ben- What Jake said 🙂

    • Ben Jarrell says:

      Thanks, now that you’ve pointed it out I see how the HSPU is a different ROM. I think perhaps stability/core strength is my problem more than pressing strength.