WOD 2.19.14

Coach Harvey Newton Oly Lifting Camp May 3rd and 4th. Space is going very quickly.  The feedback from the last camp at CrossFit Sky Soldiers was excellent. We had over 10 people sign up in the first hour. You must register and pay to confirm your spot.

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2011 Regional INDIVIDUAL EVENT 1 - 2011

For time:
Run 1K
30 HSPU
Row 1K

Notes

Athletes will begin with a 1K run, then complete 30 handstand pushups against their designated wall, and then finish with a 1K row.  Any forward movement prior to the start constitutes a false start. The athlete’s result will be total time to complete this chipper. There is a 15 min time cap. If the workout is not finished within the 15 min, a 1 sec penalty is added to the 15min for each meter and each handstand pushup not completed. 

Movement Standards

Handstand push-ups:
Two  45-lb. plates will be placed on the ground next to the wall with an abmat in between. The start and finish positions of each rep are identical, with the hands flat and completely on the plates, the arms locked out, body straight and only the feet touching the wall. The feet must be inside the hands, meaning the width of the feet must be less than the width of the hands. The fingers cannot wrap off the edge of the plate, nor can they descend into the hole of the plate. From the starting position, the arms bend until the head touches the abmat. The athlete presses back up until the start finish position is achieved. The feet do not have to remain on the wall for the movement, though they must be on the wall to complete the rep. The legs can bend together but not one at a time. Kipping is allowed. If the legs are bent, no upward progress can be made while the feet are touching the wall (meaning no climbing up the wall with your legs). If your legs are straight, your feet can slide up the wall.

Row:
Any damper setting is allowed. You must remain in the seat and holding the paddle until the entire distance is complete. You must enter, exit and adjust the machine on your own with no assistance.

Don't forget to register for the open below. Why come to all the practices and not play in the game.