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Channel: Handstand Push-ups – Crossfit eXalted

Friday – 031618

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Handstand walks in the Open?  Yup.

Warm-up

Follow your coach’s warm-up. Get your posterior chain loosened up and ready to go, especially my morning people with how chilly it has been. Improve your overhead mobility if it’s lacking so those handstand push-ups don’t beat you up as bad.

If you are not participating in the Open, you will practicing your handstand work with coach. Holding, walking, kicking up, etc. . .wherever you are at in the progression. If you have never even been upside down before that’s OK! The Open people will have handstand walks in their workout, the non Open people have the option of doing a workout that does not HOWEVER can still practice them at this time.

Workout of the Day

Open workout 18.4

21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

For those not competing in the Open:

“Heavy Diane”
21-15-9
Deadlifts (275/193) Rx+ (315/203)
Handstand push-ups

Rest 2 minutes, then

21-15-9
Front squat (135/93)
Lateral bar burpees

20/14 calories on the Assault Bike after each round.

Track the time for each workout separately. Each workout is capped at 10 minutes.


Tuesday – 032718

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Thomas, Atlanta, and James during last week’s midline work which included what’s pictured here, a “Renegade Plank.” When done correctly, it definitely takes the plank to a new level of effectiveness.

EMOM

12 min EMOM
Odd- 5 back squats @80% of 1RM
Even- AMRAP HSPU

*Score is total HSPU

Workout of the Day

16 min AMRAP
100/80 Cal row
50 OH standing lunges (75/53)
50 power snatch
25 lateral bar burpees

Thursday – 032918

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Another great video from HQ that is both a success story and does a great job of explaining what health and fitness really mean as they relate to “wellness.”

Workout of the Day

Hero WOD
“Nutts”
10 HSPU
15 Deadlifts (250/173)
25 box jumps (24/20)
50 pullups
100 wall balls (20/14)
200 double unders
400m run w/(45/25) plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Friday – 040618

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Another new member! Say hello to Kim!

Olympic

Hang muscle snatch – Find your “5RM”

This will be done from power position.  You are free to use your hips as explosively as you want, but you may not re bend your knees or do any movement associated with dropping down under the bar.  THIS IS NOT A MAX LIFT.  Go heavy, but don’t max out.  This is an accessory exercise!

Workout of the Day

For time:

400 meter run
40 handstand push-ups
600 meter run
60 chest-to-bar pull-ups
800 meter run
80 thrusters (75/53)

This workout is capped at 25 minutes.  Don’t overestimate your ability to do HSPU and CTB pull-ups.  Cut the reps down if you need to.  The thrusters should be LIGHT.  You should be able to get through 80 reps in no less than 5 sets.

Thursday – 041214

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Meet Gabriel! Super motivated new member who comes in the evening. Welcome!

Strength

Back squat- 5RM w/3 sec pause

Workout of the Day

3 RFT
20 CTB pullups
20 HSPUs
20 pistols

This workout is capped at 20 minutes.  Scale each movement appropriately.  One should not take an excessive amount of time to get through compared to another.

Friday – 042018

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Hands down one of Valentz’s best pictures yet! So nice to have the big guy feeling good and being energetic!

Warm-up

Then, 3 rounds for QUALITY:

15 behind the neck should presses, staying super hollow and tight in your midline
10 reverse flyes on the rings (nice and slow, you can overdo it with these)
8 pull-up retractions, hold 1 second at the top
20 terminal knee extensions in a band

NOT PART OF 3 ROUNDS: spend 8-10 minutes minutes mobilizing your ankles and/or hips in preparation for the pistols.

Workout of the Day

In 25 minutes,
Run the “eX Loop”
Row 100/70
Perform AMRAP of “Mary” in remaining time:
5 HSPU
10 pistols
15 pull-ups

You are capped on the rower at 15 minutes. So that means EVERYONE will have minimum 10 minutes on the “Mary” portion of the workout. It will be noted in the comments how many calories you accomplished.  Scale “Mary” accordingly.  Those HSPU should be pretty much unbroken every round.  The pull-ups shouldn’t be broken up more than twice every round.  MAYBE 3 sets towards the end if you are getting pretty fatigued.  If you can’t do HSPU’s, you will do BARBELL strict press.  Pick a weight that challenges you for 5 reps every set.  Pistols will be scaled with a band, in an effort to strengthen that whole range of motion.

Tuesday – 042418

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In case you missed it, Alanna did unbelievable in the Open this year.  She finished 2nd in the Region, right behind Cassidy Lance who WON the entire Open this year.  Alanna finished 10th OVERALL (in the world) finishing two spots ahead of Tia-Clair Toomey who won the CrossFit Games last year.  The Atlantic Regionals are being held in West Palm Beach this year June 1st through June 3rd.  I’m sure Alanna would love the support and seeing a CF Games event in person is pretty cool.  CLICK HERE for the location and ticket sales if you think you want to go.

Warm-up

3 rds
8 pullup retractions
8 RDLs
8 goblet mobility squats
8 protract/retract push-ups

Workout of the Day

21-15-9 of each
2 min rest between workouts

Pullups
HSPU

Toes to bar
Deadlift (225/153)

Goblet squat (70/53)
Burpees

*30 min cap (generous)
*Score is total time

Monday – 051818

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Starting this week, Brad and I are going to be alternating based on our shift schedules coaching the 5 p.m. class.  Brad is super stoked to be coaching and for me, it’s nice to get back to coaching on a regular basis again!

Gymnastics

5 min AMRAP strict HSPU (Rx+ deficit (45/25)

*Use this time to work on your kip if you’d like.  BUT this is only if you NEED the practice.  If you are already proficient at kipping, it’s better to work on your strength.  

Workout of the Day

21-15-9
Thrusters (75/53)
Pullups
Burpees
Cals on rower

*20 min cap


Thursday – 062818

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Kiera from evening Unloaded.

Great news! We are moving our gym management software over to Triib! What does this mean for you? Well – we hope that we’ll have more wall space when we get rid of the awesome whiteboards and replace them with nifty LCD Monitors that will show you all sorts of cool stats, the workout, and other info. Triib will let you download the app – and then you’ll be able to check into your class from your phone, purchase a shirt, a recovery drink, supplements, all with the click of a button on your phone. It will save and track all of your benchmarks, PR’s ,WOD’s, Times ,and Scores! Not only will you be able to track your progress, but your coaches will also be able to monitor your individual performance, AND the gym as a whole – so we can properly guide you along your journey with CrossFit eXalted! This is the same system that Reebok Crossfit HQ uses to track their members, workouts, challenges, and everything in between. We’ve only scratched the surface of the potential of this software and we’re excited to start to unlock the different features that really allow you to analyze your own progress based upon your own goals. It’s a 1-stop shop for all things eXalted!

As with any new software or piece of technology, there will be challenges. One of the main things we need you to do, is to please accept the invitation from the email (if we don’t have you email address, please let us know) and then you will create your own password.

We will need you to re-enter your payment information into the new system. You won’t be able to “check in” until this is completed. Your billing will remain the same as it always has been with one exception – if you don’t put in your billing info, and your normal billing day comes up, you will not be billed. Once you DO put in your info, it will bill you for any past due amount immediately, and then again on your normally scheduled day as it always has.

eXalted only works with you! We truly appreciate each and every member that we have and we are here to make your experience the best it can possibly be. If there is something we can do for you, please ask!!! We are starting to implement changes around the gym – i’m sure some of you may have noticed the new iPads to control the music? The bathrooms have been really clean lately, and so has the gym overall. Just remember, if you use a piece of equipment, put it back in better shape than you took it out – wipe down all mats, bike seats, rower grips and seats, brush the chalk off your bars and kettlebells, and put things back where they belong so the next class can enjoy them as much as you did! Nobody likes to grab a slimy kettlebell, do they?

Who liked the double under challenge on Saturday morning? Look for more of these impromptu challenges before, during, or after the Saturday WOD’s! It was a lot of fun! Many of you PR’d your double-unders after what was already a pretty brutal workout! Great job guys!

Again, if there is anything we can do for you in any way, please do not hesitate to let us know.

Olympic

Snatch

3 power position high pulls + 3 halting snatches

Deadlift the bar up to power position, explode and pull the bar as high as you can.  Drop the bar after the 3rd rep and set-up for the halting snatches.  Halting snatch means you “halt” or stop at just below the knee on the way up for 1-2 seconds before finishing with a full snatch.  You may drop the bar in between the halting snatches but be back on it quickly.

Workout of the Day

AMRAP in 5 minutes:
Handstand push-ups

Rest 2 minutes

AMRAP in 5 minutes
Strict pull-ups while holding wall-ball (20/10)

Rest 2 minutes

AMRAP in 5 minutes
Thrusters (95/63)

Monday – 070218

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Doug turned 60 years old this year and continues to make significant strides in the gym! Don’t let anyone (especially yourself) tell you you are too old.  Come see us and we can help you improve your overall fitness completely injury free, just like Doug is!
For July 4th, we will an 8:30 a.m. class and a 10 a.m. class.  There will be no scheduled classes in the evening, but keep an eye out for open gym times!

Olympic

One inch clean + hang power clean + jerk

Workout of the Day

AMRAP in 20 minutes

200 meter run
15 toes-to-bar
15 deadlifts (225/153)
15 handstand push-ups

If you reach the end of the workout and can’t complete a 200 meter run, stay in the gym and build your score with more handstand push-ups.





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