Post Total Reps:
10 minutes Handstand Push-ups
5 Minutes Squats
2 Minutes Pull-ups
1 Minute Push-ups
Results
This main site WOD is one that your trainers recently did last week and really enjoyed the format. Having periods of max reps stacked on each other makes for a constantly changing training effect on the body that seems like a “Tabata Gone Wrong”. The amount of waiting and resting during the handstand push-ups builds up but still produces muscle failure before the roller coast of squats, pull-ups and push-ups finishes you off.
We received this email from Amanda after the Turkey Trot 5k this past weekend and loved it so much we had to share (with her permission of course). Congrats to Amanda on her 5k PR and also for finding that fitness CAN be challenging and fun!
“I just wanted to tell you guys – Thank You! When I joined CrossFit over a month ago I had no idea the difference it was going to make, I just knew I wanted to try something different because I was sick of forcing myself to exercise.
CrossFit has reminded me how much FUN pushing yourself physically can be – I haven’t felt this jazzed in awhile. 🙂
In addition I’ve seen definite performance improvements. I have to be honest when I was told by multiple people I could improve my running pace by just doing CrossFit I was leery. I was so used to having to do 4 to 5 runs a week to feel “prepared”. But I was at a breaking point and couldn’t fathom doing only running anymore – I was bored. So I focused on CrossFit and have only squeezed in 1 or 2 runs a week.
Well GUESS WHAT!?!? I did the 5k Turkey Trot today and shaved 2 minutes and 24 seconds off my time from last year! I’m a believer 🙂
I felt amazing after the run and the best part was – I had fun running that 5K. I had a goal to beat my time last year and I felt good doing it and was having fun. I wasn’t dreading the run. CrossFit has made ALL the difference – being physically active is something I enjoy again.
Thanks Tom & Michelle
Also please pass on to Moe since she does a great job kickin’ my butt in the 6 AM wee morning hours 🙂
Amanda”
Notes:
Why are we an obese country? The answers are many. The solution is easy. We need more things like the 50 mile challenge, personal responsibility and real nutrition practices to get things on the right path.
Read: The Fitness Divide by Greg Beato, Reason.com
Pike Push-up with Lena:
- Use the Pike Push-up to begin scaling towards handstand push-ups
- Keep your legs straight and walk into a pike position (or place them on a box to raise difficulty)
- Lower your head forward of your hands; look back at your feet
- Touch the top of your head to the floor (or AbMat if needed)
- Push out and lock the arms out to complete the rep