Monday 090202
For Time, 7 rounds of:
1 Clean, Bodyweight
3 Handstand Push-ups
5 Box Jumps, 30/24 inch
Post time to comments.
We, at PCF, like meat AND vegetables. Some people just like veggies – maybe a little too much.
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February 1st, 2009 on 11:10 pm
I like veggies that much……..or should I say, veggies like me that much…
February 2nd, 2009 on 6:11 am
For Time, 7 rounds of:
1 Clean, Bodyweight
3 Handstand Push-ups
5 Box Jumps, 30/24 inch
For cleans, 155# (10# less than bodyweight)
For HSPU, one abmat against the wall
Box jumps as Rx’d
7:52
This was a fun one.
February 2nd, 2009 on 7:18 am
For Time, 7 rounds of:
1 Clean, Bodyweight (85#)
3 Handstand Push-ups (small box)
5 Box Jumps, 30/24 inch (small with 45# plate)
5:47
February 2nd, 2009 on 7:34 am
bwt: 190
5:05 as rx’d.
February 2nd, 2009 on 7:50 am
For Time, 7 rounds of:
1 Clean, Bodyweight (145#)
3 Handstand Push-ups (tall box)
5 Box Jumps, 30/24 inch (tall box)
5:50 something
February 2nd, 2009 on 7:58 am
For Time, 7 rounds of:
1 Clean, 185# (215# bwt)
3 Handstand Push-ups
5 Box Jumps, 30″
13:something
Aaron- Thanks for the push to use the tall box…
February 2nd, 2009 on 8:19 am
Had to do yesterday’s today:
(I don’t like my traveling jumprope! It’s lame. Boooooo.)
3 Rounds:
Max Pullups (5, 4, 4 w/ tan band).
Rest
“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-ups,
15:47 as Rx’d.
February 2nd, 2009 on 8:58 am
scaled clean to 120# (165# is bwt)
scaled HSPU by having feet on box
30″ box jumps
7:53
February 2nd, 2009 on 9:00 am
7:23 (Scaled BW to 135#), band assisted HSPU, and 28″ Box Jumps (20″ Box + two 45# plates)
February 2nd, 2009 on 10:09 am
For Time, 7 rounds of:
1 Clean, Bodyweight (85#)
3 Handstand Push-ups (blue bands)
5 Box Jumps, (24 inch)
6:32
February 2nd, 2009 on 2:09 pm
Great job to everyone this morning. I understand that a lot of people will be scaling this workout so remember. This is as hard as you make it. The reps are low enough that you can really challenge yourself. The clean weight should be heavy enough that you don’t necessarily make every attempt. The box should be high enough that you have to really load up to make it (I may scale it up for myself later) and the if you can do ANY handstand push-ups, you should do them as long as you can before subbing to something that is also hard.
If every rep of every exercise is a challenge, you scaled correctly.
February 2nd, 2009 on 2:10 pm
7 Rounds
1 Clean, BW (105#)
3 Handstand Push Ups (small box)
5 Box Jumps (24 inch)
5:26
February 2nd, 2009 on 2:36 pm
7 Rounds
1 Clean, BW (scaled to 95#)
3 Handstand Push Ups (small box)
5 Box Jumps (24 inch)
5:41
February 2nd, 2009 on 4:19 pm
Does this mean I actually have to weigh myself to find body weight? Booo!
February 2nd, 2009 on 4:21 pm
How about just doing about 90% of your 1 rep max.
February 2nd, 2009 on 6:45 pm
bwt 165
6:15 as rx’d
February 2nd, 2009 on 7:37 pm
scaled clean to 105# (should have done more weight)
scaled HSPU by having feet on box
30″ box jumps
6 or 7 minutes,
February 2nd, 2009 on 7:56 pm
Subbed Deadlift since I knew there was %0 chance of not dropping the weight, went with 245 for three rounds then to 255 for the last 4.
Scaled HSPU with feet on box
Added two 45 pound plates to low box
February 2nd, 2009 on 8:20 pm
7 Rounds
1 Clean, BW (#230)
3 Handstand Push Ups (with green bands)
5 Box Jumps (30 inch)
12:07
I shouldn’t have scaled the HSPUs so much. I failed a couple of times on my last clean and had to take a pretty long rest before I actually made it.
I loved this workout!
February 2nd, 2009 on 8:26 pm
For Time, 7 rounds of:
1 Clean, 135#, then just bar
3 Handstand Push-ups blue and green bands
5 Box Jumps, 30″
11:42
I did something to my back this weekend so really scaled back on the clean and tried to work on form, after the 3rd round, I did not want to push my back anymore so went just to bar weight and tried to concentrate on my shrug instead of reverse curling. This was the first time I ever tried the 30″ box and was happy to be able to do all of the box jumps on it.
February 2nd, 2009 on 8:38 pm
2 rounds as RX’ed (165#)
3 rounds at 155#
2 rounds at 135#
all HSPUs with 1 abmat
30in box jumps
6:21
Thanks for the help this morning with the Cleans Curtis.
After the WOD 3 rounds of Front Squat @ 135#
I need to get better at my squat cleans.
February 2nd, 2009 on 8:38 pm
3 rounds of Front Squats were sets of 6
February 2nd, 2009 on 8:39 pm
For Time, 7 rounds of:
1 Clean, Bodyweight (me = 145#)
3 Handstand Push-ups
5 Box Jumps, 30 inch (i.e., low box stacked up with weights until it matched the high box)
7:32 as RX’d
I love bodyweight WODs like this! Although it appears karma will come back to bite me tomorrow…
February 2nd, 2009 on 8:39 pm
135# for clean
wall climb handstand push ups (facing away from the wall and walking backwards up it until in position)
30″ box jumps
6:32
February 2nd, 2009 on 8:49 pm
For Time, 7 rounds of:
1 Clean, 85#
3 Handstand Push-ups low box w/15# plate
5 Box Jumps, low box w/15# plate
7:42
February 2nd, 2009 on 9:01 pm
185# cleans for 2, 135# for last 5
HSPU scaled with feet on high box
Box jumps, 30 inch
This one didn’t go so well. Started with BW for cleans and that was way too much. Lost count on my rounds plus got confused and started doing 5 pushups and 7 box jumps at some point.
10 minutes and change.
February 2nd, 2009 on 9:18 pm
One of my better workouts to date.
5:30 as rx’d. Bodyweight is 155.
February 2nd, 2009 on 9:22 pm
LOVED this workout. But wish I didn’t have to scale so much.
1 clean, 75# (started at 95, failed 3 times, dropped to Brian’s rec’d weight)
3 HSPU, feet on tall box
5 box jumps, 30″ box (first time for the tall jumps!)
7 rounds in 7:21, then did 3 more before 10:45. I’d scaled enough down I felt like I needed to push a little longer.
February 2nd, 2009 on 9:28 pm
For time, 7 rounds of:
1 clean, bodyweight (95# — and ugly — for first 2 rounds, 85# for last 5)
3 HSPU (shins on tall box)
5 Box jumps, 24″ box plus 45# plate
7:05
February 2nd, 2009 on 9:32 pm
Foundations Class #5
AMRAP in 15 mins
15 SDHP (35#)
15 Wallballs (8#)
15 Sit-ups
3 rounds + SDHP and a few wallballs
February 2nd, 2009 on 9:38 pm
an embarassing 7:50 as rx’d.
Not gassed at all because all of my time was spent working on sticking those 170# squat cleans.
February 2nd, 2009 on 9:39 pm
These are not the type of workouts I want to do that often. Every part of it was hard.
I scaled up
7 Rounds
1 Clean (205lbs at a bodyweight of 190)
3 HSPU
5 Box Jumps (38 inches or whatever two 45lb plates on top of the 30 inch box is).
11:30 or something. Faster than Brian, which is all that really matters.
February 2nd, 2009 on 9:40 pm
For time, 7 rounds of:
1 clean, bodyweight (65#)–should have done more.
3 HSPU (feet on short box)
5 Box jumps, 24″ box
No clue what my time was-
February 2nd, 2009 on 9:47 pm
Foundations Class #5
AMRAP in 15 mins
15 SDHP (75#)
15 Wallballs (20#)
15 Sit-ups
5 rounds + 10 SDHP
February 2nd, 2009 on 10:09 pm
7 Rounds
1 Clean (205lbs, which is BW)
3 HSPU (First 3 Rds Rx’d, last 4 with 1 Abmat)
5 Box Jumps (30 in)
11:27
Notes: Definitely should have scaled the box jumps up as those were pretty easy. I felt like the Cleans were a good weight as every one after the first round was tough and I dropped my first attempt on the 7th Rd.
I was actually really happy about my HSPU performance as I am absolutely horrible at these. Getting three Rds Rx’d is fine by me, and the Rds where I had the abmat I mostly did unbroken – so good progress on that.
So ignore Aaron’s 11:30ish time too, b/c he did beat me and I know I got 11:27. I’d love to talk some smack about my BW being more than his, but he did my BW on the cleans (his BW+15 lbs), so I’ll just blame it on him being so fresh on cleans, having not done any in a really long time and especially not yesterday during “The Chief”.
I will say that if put to the test, I could definitely eat more bacon then he could.
February 2nd, 2009 on 10:09 pm
175# clean
Feet on box pushups
30″ box jumps
8:08
February 2nd, 2009 on 10:17 pm
[...] GW PCF WOD 090202 For Time, 7 rounds of: 1 Clean, Bodyweight (205 lbs) 3 Handstand Push-ups (Scaled to 1 Abmat on 4th [...]
February 2nd, 2009 on 10:17 pm
For Time, 7 rounds of:
1 Clean (@ 135lbs – my body weight is 216)
3 Handstand Push-ups (done on stack of weights ~34″)
5 Box Jumps, 30″
8:27
February 3rd, 2009 on 5:50 am
I did eat a lb of bacon yesterday, so I can probably attribute the strong performance to that. And I forgot to mention the awesome move of going for the clean before I caught my breath, falling backwards, and having the bar roll over my chest and head. It’s a good thing I’m skinny. That bar would have felt pretty heavy on my chest.
February 3rd, 2009 on 6:15 am
For Time, 7 rounds of:
1 Clean, (#85)
3 Handstand Push-ups
5 Box Jumps, 24 inch
4:08- should’ve gone heavier on the cleans
February 3rd, 2009 on 8:42 am
95# Clean
HSPU w/Blue bands
Box jumps
8:22
February 3rd, 2009 on 10:38 am
Foundations Class #5
AMRAP in 15 mins
15 SDHP (65#)
15 Wallballs (8#)
15 Sit-ups
5 rounds