"Nate"# of rounds in twenty minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post # of rounds to comments.
Coach's notes: Sub for 1 muscle-up is 4 pull-ups and 4 ring dips; sub for HSPU is elevated knee push-ups (2 for 1); we will use 55lb KB for men, 35lb KB for women; this was yesterday's workout on Crossfit.com.
*There is still room in this week's Foundation Classes. Get started with CrossFit Wednesday evening at 8PM.
*We are closed Good Friday, Saturday and Easter Sunday, open Easter Monday.
13 comments:
FIRST!
I am going thru CF withdrawal! Haven't been to CrossFit since Friday morning! Have to wait till tomorrow to be back!
Keep doing awesome everyone!
Ah a workout that makes me wish I could do a muscleup and a handstand pushup (without fear of landing on my head). Someday ... sigh ... Someday.
Thnkas Harlen and Darcy. I am going to the doc to get a script today then work can pay for it. Do you guys get the numbness from those overhead squats?
Yah Chris I get numbness, but only in one arm. Anything overhead seems to bring it on (OHSQ, presses or pullups), but like I said the massages have helped alot, last night it was only the end of my thumb.
Harlan
Chris, I'll get some numbness in my arms from OHS when the reps are high (20-25+) but then most everything is numb by then. As the shoulder get more flexible/stronger it gets better, unless there is an underlying undiagnosed condition. Check with your doc when you are there to rule out anything.
Hey guys, I used to work with the Regina Rams as an athletic trainer. Used to see these kinds of injuries (aches, pains) sometimes. Flexibility is likely the problem (see my post on yesterday's WOD); keep working on it. Massage to the pecs, shoulders should help. Heat as long as there is no bruising or swelling.
What is a 2 Pood Kettlebell? I have to ask, so obviously, I will not be using it anytime soon.
Crystal, I'm glad you asked! The "pood" is a russian weight unit. The 35lb kettlebell is approx. one pood; the 55lb KB is approx. 1 1/2 pood; Eva T is using a KB that is 2 pood, or 72lb. Go Eva!
Okay this one was harder than I thought it would be even when modified.
I substititued 4 pullups + 4 ring dips for one muscle up and did elevated knee pushups. Fifth round I had to resort to 8 jumping ring dips instead of 4 normal ring dips.
I did 6 rounds minus 6 kettlebell swings. So just a little shy of 6 rounds.
I agree darcy g - can't imagine doing this workout as rx'd, it was tough enough completely modified! Eva T's my hero!
I did 4 PLU, 8 jumping ring dips for each muscle up, and 8 elevated knee PU's. I completed 6 rounds, plus the equiv of 2 muscle ups and I think 4 elevated knee PU's. Some day I'll do a muscle up....
Max rounds in 20 minutes of:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings
(only had 1.5 pood(55lb) kettlebell, so did 8 one-arm bell swings)
11 rounds
Did this workout (Nate) on Easter Sunday.
# of rounds in 20 min:
4 pullups/4 ring dips
8 elev. knee pushups
8 kettlebell swings - 35lbs
After first round, had to switch to 8 jumping ring dips.
Got a total of 5 rounds + 4/8/4
Shoulder burn!!
Due to lack of equipment at YMCA, had to do:
16 jumping PLU (I think I might be close to a standard one?)
16 bench dips
8 elevated knee PU
8 35lb dumbbell swings
7 rounds in 20 min
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