Monday, November 21, 2011

11-11-21: Handstand Push-Ups and Burpees

Elm City CrossFit WoD for Monday, November 21st, 2011

Handstand Push-Ups. Or maybe just handstands. The more I try to find pictures for this blog, the more I start to hate the limitations of still photography. (That's not a very useful caption. Sorry!)

Yay burpees! I mean "Ah crap, burpees!" If only there was a way to scale-em... at least for those days where that might really help!

WoD: 21-18-15-12-9-6-3
  • HandStand Push-Ups (Band Assist)
  • Burpees
Some days you just shouldn't even get out of bed. That was this workout. Even after the warm-up, I still felt tired and sore. I ended up choosing a fairly stout combination of bands for the HSPU, knowing there was just no way I had 84 reps stored away doing even half-way decent scaling. Turns out, it didn't matter that much: The burpees annihilated me. Dead. I bonked halfway through the first round of 21. Then things got ugly.

I came down out of the handstand on rep 15 of the second round, and knowing that I was already way far behind the rest of the class, decided to go with a "Fran-esque" round structure (21-15-9) but play with the end, depending on time/fatigue. As it was, there was a 20 minute cap on the workout, which I ended up being the only person to hit. My final output was as follows:

21 - 15 - 9 - 3 - 3 - 3 - 3

Translated into the original workout, that more or less becomes 21 - 18 -  15. (54 reps of each, total). Yup, I made it through a little more than the first half of the workout. With a heavy assist on the HSPUs and sheer death on the burpees. Solid.

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