April 29, 2009
May 4, 2009

Handstand progression:

We began by kicking up and getting comfortable against the wall. Once position was established, we worked on the negative, dropping our feet down at the ROM limit. Finally we attempted full Handstand Pushups.

Main WOD
15 min AMRAP
5 DB Snatch each arm
10 lunges
15 DB swings
court sprint-1/2 court bearcrawl-1/2 court broad jump-court sprint

Scott finished with 6 full rounds, with a few people close behind.

Finished with 3 rounds of the “Cradle of Pain”, to give Steven a reminder to take back to CrossFit Seattle.

HS Video coming as soon as I can embed it!



  1. Scott says:

    I used a 45# DB…I was trying to beat Chris but I think we ended up tied on the number of rounds completed…I liked incorporating the DB snatch and swing in the workout…Pretty tough stuff!

  2. TomandAmi says:

    Liked the skills work Thursday – had not tried HSPUs in a while. I have a waysb to go but considering I could not even do one when I started – if I could actually stay up – doing 6 was motivating. I was slow on th ecircuit with about 4.5 rounds. Gonna do more strength work so within 6 months I will be able to better complete all of the qualifying work outs (even the 275 lb DL) though likely not the NorCal 185 squat/clean or muscle ups – we’ll see.

  3. Jade says:

    I think I did half a HSPU — does that count? 😉 I used a 20 lb DB for the circuit, but I should have used 25. The only weight I used during tax season was a kettlebell, so I’m still trying to work back on my strength. I completed 5 full rounds.

    Zach and I drove home to GA after the class on Thursday. He came up with a pretty cool workout that we did on Saturday. We did Jeremy using pool cues, then followed that up with a 10 round circuit. Each round was 1 minute and we did 5 thrusters, 5 push-ups and 5 sit-ups. It was great because we averaged 40 seconds of work and 20 seconds of rest for each round.

  4. edgy reggie says:

    I used the 50# dumbbell for the snatch and for the swing. I managed to complete five (5) rounds (along with Zach…thanks for the push).

    Hand-stand push-ups? One, count ’em, one. But I am getting better on doing a handstand (and thanks Coach for the tip about keeping my legs and arms straight when setting up for the handstand). This will get better in time (and practice). 🙂

    @Jade and Zach: Hmmm…sounds like a tabata-type workout to me! 🙂 Great work, you two!