CFWUx2 10*45sp
12-12-12
95-106-111.5-117-122.5(2+1pp)

CFWUx2 
10-11-12 HSPU
5*3 strict HSPU
@Mom's

next day

5x3 strict press
50-52,5-55(2)-52,5-52,5

heavy accessory

5, 4, 5 - against a brick wall

E3MOM for HSPUs, E2.5MOM for shoulder presses (with bar)

7, 5, 5
85, 95, 100, 105, 105(f)

M/26/5'8"/165lb
CrossFit AFK

19-15-12-100lb-100lb-105lb-105lb-110lb (Strict handstand push-ups into kipping, 9/10-8/7-7/5.)

Lesson Plan:
Warm-up
Arm swings
Wrist stretches
PVC pass-throughs
Then, 2 rounds of:
1 plank walk circle
10 plank shoulder taps, alt.
10 plank leg lift taps, each side
10 plank leg tucks, each side
Then, 1-minute side plank hold, each side

Skill
Practice Wall walks
Practice Kick-ups
Practice Head stands
Practice Handstands

Workout of the day
2 sets of 2-4 strict handstand push-ups
one set wall facing, one set facing away

3 max sets of HSPU's (scale to feet on floor, knees or feet on box)

2 sets of 3 reps, one with an empty bar and one at a lightweight, shoulder presses

Shoulder presses 5x3

Stamina and cool-down
3 rounds every 90-seconds, 
20ft sled push into 20ft sled backward drag, light and fast into 
slow and controlled with continuous movement of leg-assisted pull-ups

1-minute each side of:
Cross over arm stretch
Reach over arm stretch
Wall pec stretch

HSPU - 10-10-7

135-135-140-140-145

19-20-15 kipping hspu (20 is a PR) I learned that I basically have a minute upside down before fatigue sets in so I needed to go fast AND try to relax momentarily at bottom and top. 

135-125-125-125-125lbs sets of 3 strict press

Almost failed at 135 so I went down. 125 was tough even with a belt, and 4-6 min breaks from the get-go…not much warmup except some handstands, negative hspu’s, a set of 3, and some empty barbell presses. 

182.5#43%176cm

40-50-60-70-76kg

I did Kipping HSPU for the max sets (first time maxing out kipping HSPU.) 14-15-20 found the groove on the last set. First set would’ve been 15, but only 1 heel touched before I came down. My PR strict is 12. Kept the Shoulder Presses moderately light for me 85#s for each set of 3. 

M/36/6'/174#

HSPU with kip: 25/17/20
Shoulder press: 140/145/150(f2)/140/140

Deo gratias

HSPU to two plates: 5, 5, 5
115 SP: 115, 115, 115

Hspu 15/15/15 kip
SP : 145/155/160/165/170f
M/35/197

3 max sets of push-ups - 25-17-15
Shoulder press 3-3-3-3-3 reps
85-95-105-115-125 (F 3rd rep)

Kipping HSPU: 25/26/27 (which means my technique was shoddy on my early sets!)
SP: 105#/115/125/130/135 (shoulders nicely taxed from HSPU!)

M/53/175/5'11"

I did knee push ups bc that’s all I can. For those I did 26 reps, 30, and then 20. For the shoulder presses I started at 15lbs and moved to 20 after three sets

I flipped the order of these, SP first.

SP:  115-125-135-145-155x2

HSPU (strict):  21-17-12
 
Did this with Ian (17 yo) who did push press 5-3-1+ (got 95x8 for his 1+), and did pike presses and handstand kick-ups.

49m/5'10"/180

Completed 7/22, short on time so only did about 60s of rest between sets. Followed with a 1-mile run.

Strict HSPU against post (1/2 ROM): 10 - 8 - 7

50lb DB Strict Press for reps: 8 - 8 - 8 - 7 - 6

Hspu 30-20-10
press 115-135-155-160-165

shunae (wife)
20-20-20 on a box
45-50-55-60-65

13/13/10 135 for 5 sets

A little late but did 3 rounds max pushups, shoulder press 45/55/65/ last rep 75 which is the most I've pressed in 2 years. Was pretty happy with that. 

Modified: 

decline push-ups 20-12-11
presses 45-55-60-65-70 had to push press final set

Back to wall, strict'ish HSPU to AbMat
10/9/8
SP: 95-105-115-115-115

Kinda checked the box today.

Modified:
--
3 max sets of pike push-ups from floor
10 + 15 + 14

AMRAP of DB Shoulder press 

@ 2x 15 kg: 5 reps
@ 2x 12,5 kg: 10  reps
@ 2x 9,5 kg: 15 reps
@ 2x 7,5kg: 20 reps
@ 2x 7,5kg: 18 reps

10 km biking before wod
--
Peace. 

3 sets max HSPU
Strict
10/8/9(6/3kipping)

Jody decline push-up 5/4/4

KB Shoulder Press
5x3
40lbs     Jody: 26lbs

Rx   

Handstand Push-ups: 33-29-30 reps

Shoulder Press: 125-125-125-125-125lbs.


*3:00 Recovery Bike Erg after each HSPU set.
*Kipping Handstand Push-ups.

Rx:
Kipping HSPU: 22,20,20
Shoulder Press: 115,135,155,165,175

About 4min rest on HSPU sets

M/30s/225lbs

75-95-105-105-105

HSPU: 12 reps/set
Press: 155lbs

Rx’d w/ strict HSPU and 3-4 minutes rest between all sets

St. HSPU: 6, 3, 4
Sh. Pr.: 105-115-120-125-130(only 2 reps)

Push ups (hooah)
50-25-22
95-105-115-125-135

Beginner - back at training after illness and injury
Push Ups 12-10-11-8-6
Shoulder Press - 20kg KB per side (v.hard)

20 / 20 / 22 Kipping HSPU ~7min rest between sets.

50 - 50 - 53 - 53 - 55 Kg ~ 3min rest between sets.

Str HSPU: 6
Str HSPU to 2" mat: 9
Str HSPU to 4" mat: 15
95#/115/125/135/140f(2)

Bert, nice job!  That’s a lotta HSPUs. 

Strict Abmat HSPU 5-4-4
SP 85-90-95-100(2)-95#

Shoulder strength a continual source of frustration. 

59/5’8”/155

strict hspu--rest 3 min btwn efforts
8/8/7
Strict sh press-rest 2 min btwn sets
95/105/115/125/130 (F only 1 rep)
m/52/175

3 x 10 HSPU to ab-mat
5 x 3 dumbbell presses - 45-lbs

1 - 2 minute rests between sets

Sub’d HSPU negatives to failure. Kipped back up into position each time until I couldn’t hold the neg for more than a couple seconds. First 2 sets to abmat. Last set to floor. 
8-9-5

75-85-95-100-105 failed on rep 2

strict hspu to folded towel - 12, 12, 10
strict dumbell press x 3 - 50, 55, 55, 55, 60lb dbs
400 meter run in between sets was the rest period

Abmat strict 12,13,12 SP 95-115-125-135-145
Wife PU on knees 12-16-17 SP 15-25-20-20-25

1 set every 3 minutes all the way through (8 sets / 24 minutes).

HSPU strict to ab-mat
9-7-8 -- fell* on rds.1&2, fail** on rd.3
*heels barely tapping the wall, lost balance
**true fail: could not do #9

Shoulder presses
95-100-105-105-107.5

HSPU fatigue really limited my power.

Age- 33
Weight- 175
Height- 5’-8”
RX- Yes 

Handstand Push-Ups
Set 1- (15) strict + (6) Kip = 21
Set 2 - (16) strict + (7) Kip = 23
Set 3 - (15) strict + (7) Kip = 22 

Strict press
Set 1- 105 (hit)
Set 2 - 115 (hit)
Set 3 - 135 (hit)
Set 4 - 155 (hit) 
Set 5 - 160 (hit) 

*Did drive up on the toes a bit

https://vimeo.com/732075901

https://vimeo.com/732078800

https://vimeo.com/732099273

3 max sets of handstands pike push- ups from box 
17-18-19 
Shoulder press 3-3-3-3-3 reps
110-115–130-140-150

22 (7-9-6) kipping handstand push-ups 
42.5-45-45-45-45 kg shoulder presses

13-13-12 strict handstand pushups (chest to wall, head to abmat)
Best set on the shoulder press was 175 x 3 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Normally high output blunted by stamina, followed by a long recovery. Pushing overhead, changing orientation, two different ways of testing out the same thing.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
							x
HEAVY

FIRST WEEK OF CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 push-ups
1:00 handstand practice

WHAT ARE THESE HANDSTANDS YOU SPEAK OF SCALE
Use your warmup to practice handstands, especially the kicking part, then just do a regular max effort shoulder press

MY MAX IS 1 SCALE
AMRAP in 30 minutes of:
Run 200 meters
1 handstand push-up
1 strict press

MY STUFF
Checked the box. Did 7 strict hspu followed by 3 strict press at 115 between "cleaning" stuff

GENERAL FEAR LEVEL: 3