Tuesday, April 7, 2009


  1. capitalpressure | April 6, 2009 at 10:44 pm

    Can I get assistance with the handstands? Jeff W.

  2. TINK | April 7, 2009 at 6:13 am

    Can we sub handstands with something else?

  3. coach | April 7, 2009 at 6:15 am


    In the complete handstand pushup, you first face the wall, place your hands on the ground in front of it, kick up to a handstand, and then proceed to bring your forehead to the ground.

    If you have never completed a handstand pushup, or handstand, this is not the time to try them for the first time. We will be working on handstand progressions in our individual sessions today, but for you (and everyone else) completing this workout on your own, go ahead and substitute a heavy strict press with a barbell or dumbbells.


  4. tbferg | April 7, 2009 at 10:02 am

    I couldn’t help but notice on my way out of the gym that Melody was letting people use a nice, soft, blue foam pad for the HSPU, while John forced us to crash our heads down on 25lb plates. What’s the deal, John? Am I funnier with a slight concussion?
    – Tamra.

  5. coach | April 7, 2009 at 9:09 am

    Kim H.: 14:31 (sub: 30-lb. db push press, db front squat)
    Michelle C.: 18:48 (20-lb. front squat; sub: 30-lb. shoulder press)
    Tamra F.: 25:49 (sub: assisted hspu, 3x 25-lb. plates)
    Mayra C.: 15:10 (30-lbs.; sub: shoulder press)
    Sidra C.: 17:42 (45-lbs.; sub: push press)
    Tod C.: 20:40 (sub: prom hspu, 1x 25-lb. plate + 1x yoga block)
    Joe P.: 12:36 (sub: 95-lb. shoulder press)
    Rebekka E.: 17:26 (sub: assisted hspu, 3x 25-lb. plates)
    David C.: 36:02 (65-lbs.; sub: 35-lb. db shoulder press)
    Amy D.: 10:33 (45-lbs.; sub: shoulder press)

  6. sub-15 "Mike" | April 7, 2009 at 10:14 am

    Tink! How are you feeling?

  7. TINK | April 7, 2009 at 10:45 am

    I’m on max dosage of Sudafed 😛 but am well. I’m doing the WOD today and working out tomorrow..yay! Did I miss something with the name change “sub-15”?

  8. coach | April 7, 2009 at 11:10 am

    No, T-Dawg. I’m just too lazy to go and get the yoga bricks from the “GGX” room–it’s easier just to build a 75-lb. tower. That, and there’s more incentive for a controlled descent with iron plates under your dome. It builds character.

    Also, Melody is a caring person.



  9. capitalpressure | April 7, 2009 at 11:13 am

    22:10 I did 75 lb strict presses in place of head stand pushups. My front squats were also 75 lbs. I also achieved good depth on my front squats. Jeff W.

  10. demonbowler | April 7, 2009 at 12:56 pm

    21:25 – sub 65 lb strict press for handstand push up.


  11. TINK | April 7, 2009 at 1:35 pm

    Rx’d: 13:38 (sub: 95lb strick press)

  12. bibihan | April 7, 2009 at 2:09 pm

    Lisa: 20:22 (55-lbs.; sub 55lb strict press)

  13. jjeremias | April 7, 2009 at 7:00 pm


    65 lb front squat (sub 45 lb strict press for headstand push up)

    Jenn J


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