Another lesson from Dead Ed


Another lesson from Dead Ed

***Paleo Challengers – your journals are due today***

5 minutes in a handstand hold (scale = plank)

For every time you come out of the hold, there’s a 25 squat penalty.

You’re trying for the fewest sets possible in the fastest time.


55 Responses

  1. Gabrielle

    I know it’s never safe to assume anything, so can these hand stand holds be done against a wall?

    Will be doing this one from home…

    Have a great day everyone πŸ™‚

  2. Amanda

    CFWU x3

    Strength: Push press
    1x 50-60-65-75-80-85

    WOD: 5 minutes of handstands

    = 5 sets in 15:15 (1:00 each)

    I wasn’t trying to do them quickly, I was just trying to DO them…first time doing handstands.

    + 10 burpees

    Gilles’ unbroken 5-minute plank hold was impressive!

  3. Jamie

    Ran in the Legs for Literacy yesterday for the second time. Did the half marathon in 2 hours and 8 mins, 9 mins faster than 2008. I was hoping to get under 2 hours, but happy with only taking four 30 sec breaks and they were all in the last 6 kms.

  4. Jeff

    Buddy Lee Jump Ropes … who wants one?

    I’m planning to place an order for a rope like Pierre’s. It’s $39.95 USD.

    Let me know if you want a rope and what model. If we make a group order we can save by sharing the cost of shipping.

    So you have time think about it … I’ll place the order on Tuesday night this week. So far I have Marc, Pierre A., Corinna, and Patrick.

  5. Andy

    From my hotel room in Nfld
    WOD : 5 min plank
    7 sets in 11+ minutes…

    1:10, :37, 1.00, .39, .35, .30, .29

    Was surprised by the 1:10 first set

  6. krista

    WUx2 – got 3 and 2 strict ring dips! yay!

    Strength- Fr Squat x3
    only 5# under my 1RM!

    WOD: 5 min handstand on wall
    the second round my feet touched but i came right down, so i counted that as 1 set and did 25 squats but later kevin said that he’d not count it

    but for the record- 3 sets in 6:49

  7. Ed K

    So pissed I slept in this morning so I did a wod at home this eveing.

    10 rounds for time of
    5 burpees
    10 strait leg sit ups
    15 squats

    7:00 Exactly.

    I will make sure I am at the gym tomorrow!!!

  8. Marcel

    CFWU x 3

    Push Press x 1

    100-115-135-150-160 PR πŸ™‚

    WOD – 5 min. plank

    1 set

    Was going to do handstands, but I really wanted to see if I could hold a plank for the full 5 minutes. Great job Gabriel and Gerry.

    1. Gabriel

      Was also my idea to try doing the handstands, but wanted to go for 5 min plank. 2min was my previous PR. When I saw Gerry was not stopping, I wasn’t either.
      Great job!

  9. Pierre

    Deadlift 3RM –> 135-155-185-205-225-245

    WOD… I started to do the handstand on my fist, but I could feel the pain starting in my wrist after 30 seconds. So I switch to the plank.

    6 set I think

  10. Kevin

    Squat Snatch

    Back Squat

    I wanted to try an up-scaled version of this workout…without the wall.

    3 minutes of a free-standing handstand in 9 minutes (did not do penalties)
    Longest hold was 17 seconds! PR!

  11. Gillyon

    Today is the day that I realized that I am not so great with multi-tasking. The toughest part of the WOD…the Math. Scary coming from a Math teacher. I did not plan out how I was going to do this WOD and did not set a goal for myself..which resulted in me messing up terribly.

    6 sets of squats and finished at 11:08
    I think I did an extra 30 seconds

    Might grab the stopwatch next time. πŸ˜›

  12. Gabriel


    Strenght- Was suppose to do Press Jerks but not much time so did some work one of my goats, the Overhead Squats.
    5×45-10-35-10×35. Some back stretching.

    5 min Plank

    1 set

    Great job evening folks!

  13. Liam

    Hi everyone!
    24 recovering from a strained in my back.
    First night back. 24 days ago I would have thought this was a light WOD and probably tried the Handstand.

    First thing was a 800m 20lb med ball run.(I owe Kevin another one on Wed.)
    WU x 3 I felt weak as a kitten by the time I was through round 2.

    Strength = Total reset and back to square one to get me back and my back, back into the Crossfit swing. Backsquat x 5
    Shared a bar with Mel, and she was AWESOME!!!!

    WOD: 5 Minute plank
    Time: 8 minutes and 3 sets

    Back is really feeling like it’s been used, but it was good to be back in the gym with everyone.
    Great work 6:30 crew!

    1. Gabriel

      Great to see you back Liam!
      It will get better, mine is back to 100%. Just know your limits and do them planks daily, they sure help me.

  14. Sonia

    Strength – Back Squat
    wu with 95 and 105
    5×115, 5×135, amrap 155 (got 11 reps)

    5min Handstand

    3 sets in 6:41 (1st set 2:30, second 1:30 and third 1:00)

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