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Daily Workout 7.10.12


Kristyn, Tricia, and Casey at Sunday's Color Run.


Handstand Pushups



21-15-9 rep rounds of

Deadlift (225/155)
Handstand Pushups

Intermediate: 185/125 with partial range HSPU
Elements: Scale DL to athlete; HS holds (90, 60, 30 secs) or pushups.

Post time to comments, and compare to 4.30.12.

The Chinese Women’s Volleyball Team Went Meatless…and Stopped Playing Well

The CrossFit Games start on Friday! Join us for a viewing party on the “big screen” at the box on Saturday. BYO bevs and snacks and we’ll drink every time we see Judge Rob!


  • Andrew
    July 10, 2012

    Wow, this morning was an eye opener to how much I need to work on hand stand push-ups and hopefully get my kipping portion down.

    Diane showed me a weakness today and I was not happy. I started out strong and had a great pace. First round of HSPU’s were feeling awesome, got through the 21 in a decent amount of time. Then the second round of HSPU’s started to fall apart. got through the first 8 or 9 then it was no rep after no rep. The shoulders just decided to die.

    Long story short, I eventually did finish it all after about 20 minutes, and I want to thank everyone who continued to push more, show support, and encourage me until the end. I have felt like I couldnt finish a workout in the past because I was tired, or zapped of energy, or wanted to meet pukie. But never have I been faced with having energy, having drive, feeling great overall, but having something else crap out. This was where the support of the coaches and everyone in the room helped me get to the finish.

    Diane: 20+ @185 and 2 abmats

    Thanks Chris for not capping me and helping push me to the end.

  • Lauren
    July 10, 2012

    I did 135 for the deadlifts. Chris encouraged me to shoot for 90-second handstand holds, but I was able to to do approx. 60,40, 20. I am eating strict paleo for 30 days (this is Day 1) and I’m really hoping to improve my strength.

  • Kevin B.
    July 10, 2012

    8:04 rx

    20 seconds slower than when we did this in April, but 49 sec faster than when I did this at open gym about a month ago. I was making great time and thought I could PR, but the last 6 HSPU took forever. Probably could have recovered a little longer and still PR’d, but ended up not taking long enough breaks and no repped a couple of times on those last 6.

  • Sheldon
    July 10, 2012

    The only thing I could get in at lunch today was squats. I’m nearing the end of this linear progression and it takes a full 30 minutes to warm-up and get work sets done.

    Squat 3x5x340#

    I did do a few sets of push-ups and supine rows to finish it off.

  • Ryan M
    July 10, 2012

    14:47 @225, 1 abmat

    Just to reiterate Andrew and Kevin’s comments, it seemed like it took me longer to do the round of 9 than it did to do the round of 21. I was happy though that I’m finally beginning to string together a good number of HSPUs consistently (all the Press wods we’ve been doing recently seems to be paying off). The kip was helpful, so I’m glad we went over that this morning.

  • Angela
    July 10, 2012

    Heads up…Trap Door Athletics is doing a “FlashWOD” tomorrow evening (7/11). I’m hoping my work schedule cooperates…these are super fun. Details from their listing on Facebook:

    Who: You, you, and DEFINITELY you
    When: Wednesday, 7/11 @ 6:30p
    Where: Rittenhouse Square
    What: You wish you knew…
    Why: Because the Box is hot and you need some fresh air – and it’s free!

    We had more than 50 athletes join us for our last Trap Door FlashWOD – how many will we see on Wednesday? Never been to a FlashWOD? Great, there’s a first time for everything! Not an athlete? We beg to differ! Come get your Workout Of the Day in on Wednesday – outside of the Box! We’ve got a partner WOD for you this week, so come with a friend or come looking to make one! Rain or Shine.

  • Tricia
    July 10, 2012

    Angela- that sounds like so much fun! I’m going to see if I can do it!

  • Nick
    July 10, 2012

    This workout should be called “no rep”

    A nice a$$ whoopin’ .

  • Kara
    July 10, 2012

    9:17 with Rx weight but 2 abmats. Yes, 2! I’ve graduated from 3. Then a neighborhood 5K with Stacey.

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