SF Crossfit – 6/9/11
Death by handstand pushups
- How: Consecutive one minute intervals. On each minute, do the corresponding number of handstand pushups. Stop when you can no longer complete the allotted number of pushups within that 60 second window
- Max: Minute 12… maxed out at 11 reps
- Comments: Having never formally practiced these before, not surprisingly, my form broke down in the later rounds. I was less able to maintain a hollow body position at full press and engaged more of my lower back. I also lost a lot of power simply not exploding up from the tripod (headstand) position and relied too heavily on my arms and shoulders. By the end, my neck was stiff and I could tell that my kong gainer injury from several years ago will stay with me til my dying days. My neck can no longer support so much repeated compression. Next time I’ll be more efficient in my form and spend less time deliberately setting on my head, and more time rolling right into it and pressing into a hollow position.
Hanging knee lifts
- How: Dead hang from bar and bring knees up to elbows. 20 seconds on, 10 seconds on for 4 minutes… total 8 rounds. Keep cumulative count of reps.
- Max: 54 reps
- Comments: Going into the 4th round, I hit my wall. I couldn’t keep a rocking rythm and my grip began to wane. I wish I started using chalk earlier, rather waiting til the last round, because I noticed a significant increase grip once I finally did. I’ve been pretty self conscious about my grip strength and stamina and this workout was one that accentuated its shortcommings. Although dissappointed that I could not hit the high marks I’d hoped for, I’m excited that I’ve found a workout that I can easily do when I’m on the road to help fill that hole. Carl asked whose grip was shot, and I raised my hand. He mentioned that it was because of a breakdown in form because we were looking up and pulling our heads back rather than keeping them down to properly engage the rest our muscles and body. I feel kinda stupid for not thinking about this while working out, but am glad that he pointed it out so I can be conscious of it next time.