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Wednesday, July 16. 2008

0630 & 1145 @ MACG-28 Pull Up Bars

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 070610.

"Eagles don't flock, you have to find them one at a time." - Ross H. Perot

Posted by Mac at 01:00 | Comments (15) | Trackbacks (6)

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8:20 to complete WOD.

As prescribed on the deadlift. Used the bands for the handstand pushups. Put hands on ground, did not use parallettes. Little help on first set of 21. Lot of help from spotter on the last five of the set of 15. Lot of help from the spotter on the last five on the set of 9.

#1 Major Joseforsky on 2008-07-16 06:50 (Reply)

8:30

DL was RX'd. HSPU used the bands w/o parallettes. First 21 felt good. Needed help on the last 3 on 15, crushed 7 on the last 9, help with 2. Felt really strong on DL. Last Diane time was 30:00+ with 185/205/225 (21-15-9) and little assistance with hspu. Single spot, against wall.

#2 TRE on 2008-07-16 07:01 (Reply)

Deadlift - chest up, lower back arched, bring bar up shin and over knee, lock out the knees-stand up with bar-open hips all the way. Stay on the heels the whole time, drive through the ground.

Handstand Pushup - toes over the hips, hips over the shoulders, shoulders over the hands. No arch in the back, hollow out the back by sucking in the abs. Keep neutral head by looking back between the arms. Point the toes up. Keep the arms locked out. Every muscle is working during this exercise. Nice tight body in a straight line up and down.

#3 Major Joseforsky on 2008-07-16 07:01 (Reply)

15:20 (buddy deadlift 95lbs, bands/pushups) I need to work on my form when I am doing the handstand pushups, I think my biggest problem was it felt like my body was moving and i was trying to compensate for it.

#4 LCpl Blake on 2008-07-16 12:19 (Reply)

185 lbs, w/ bands -- 8:12

Good workout. Thanks to Maj Kampen and LtCol Goodes for the motivation.

#5 Col Gill on 2008-07-16 12:25 (Reply)

12:10 (buddy deadlift 185, bands)

#6 Maj Torke on 2008-07-16 12:40 (Reply)

WOD 8:57 (225, No Bands)

#7 LtCol Weaver on 2008-07-16 12:56 (Reply)

12:10 (buddy deadlift 185, bands)
Great first day. Looking forward to more.

#8 Lt Dickinson on 2008-07-16 13:01 (Reply)

Prescribed workout. 7:03. DL were nothing felt strong. Handstand pushup's need a lot of work. Tried without bands but from now on will use them. Form form form.

#9 GUNNY on 2008-07-16 13:50 (Reply)

8:00 - 185 lbs DL, should use 205 next time. HSPU used bands and spotters, tried parelletts but it didn't work out so well. Will try paralletts again next time though.

#10 Lucky on 2008-07-16 14:07 (Reply)

In the field. Glad everyone had a good workout. Can't wait to be back.

#11 GySgt Omanovic on 2008-07-16 14:25 (Reply)

7:50 (205 Deadlift, bands on handstands)

Need to work on deadlift technique. Have to remember to not round my back. Needed help on 5 of the 15 and 7 of the 9 handstands.

#12 Maj Siary on 2008-07-16 15:25 (Reply)

WOD 6:09
185 lbs; bands for HSPU
Thanks to my spotters on the HSPU; 1st time doing them... as evidenced by the top of my head.

#13 Maj Kampen on 2008-07-17 05:21 (Reply)

9:40 (185 dead, parallettes)
I lost my form on the set of 15.

#14 Lcpl Williams on 2008-07-17 06:44 (Reply)

9:55

#15 Lt Brittingham on 2008-07-17 12:47 (Reply)

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