WOW. THOSE WERE SOME INTERESTING COMMENTS. I FELT COMPELLED TO "POST" EARLY SINCE I "ASKED " FOR IT MORE ARE LESS. I USED MY 2 INCH TTHICK ADLEMANS AXLE FOR THE DEAD LIFTS AND COULD ONLY MANAGE 105 LBS AS THIS REALLY CHALLANGES GRIP STRENGTH WITHOUT INTERUPTIONS & TWO 35LBS DBS FOR STANDING PRESSES AS HSPUS CAUSE FACIAL PLETHORA OF BROKENBLOOD VESSLES. ANYWAY THE TIME WAS 1O:58
THANKS TO CROSSFIT
DAVE K

"

Rnd1 - 2:37 Deadlift(205#)
Rnd2 - 2:37 Deadlift(205#)
Rnd3 - 2:08 Deadlift(205#)
Total Time 7:22
...HSPUs are still about 1/2 the full range of motion. Broken set on HSPU and Deadlift(grip) on first rnd. Touch and go on the deadlift. My metal plates woke up the wife and baby. More reason to get a set of rubber ones. Afterward, did a set of density pull ups 16 X 5 reps on the minute.

A couple of Q's before I w/o this aft: Since I am a reasonably experienced D-lifter (450+ max), what are your opinions on weights to start with? I've been doing CF not quite a month and am still in abysmal shape for it. I was thinking around bodyweight(210). Also, where could I find an explanation of the "density" protocol? It's frequently talked about here. Thanks.

7:32

Used 225 lbs for the first set of DLS, felt like it was killing me, so quickly pulled off 5 and did 215 lbs for the last 2 sets. However, my time was pretty good thanks to a nice pace on the HSPUs.

7:31 - 185# beltless trap bar deadlifts, ring HSPUs

My abs are sore from yesterday's WOD and as a result I didn't feel as stable during the pull. Complete stops on the floor each rep.

Since deadlifts weren't going to be the strongest this morning, HSPUs became the focus. I nailed 15 consecutive on the rings during round one! I've been working on this goal for the past 10 months and finally made it. Now on to making the goal of 12 consecutive shoulders-deeper-than-hands from stools...

Kelly,

Way to go on the ring HSPU's. That is awesome!!! HSPU's are tough for me on the floor, let alone the rings!

Greg.

10:33.5

3:49.0, 15-6 hspu (1/2 rom), 21*205# deadlift
4:17.0, 9-6 hspu (1/2 rom), 15*205# deadlift
2:27.5, 9 hspu (1/2 rom), 9*205# deadlift

Still unable to do full rom hspu, but went as deep as possible. Still need lots of work to improve shoulder (upper body) strength.

Great work Kelly, you really are an inspiration!

Thank you Greg and Steve!

21-15-9 reps of:
HSPU
Deadlift X 205#
Shoulder Press X 35#
Tired of not making any progress on the depth of my HSPU. Added in Shoulder presses to make up for 1/2 and 3/4 movement. Time 11:00

23:01

185# deadlift (bwt 184)
40# dbs for shoulder press

Shoulders didn't feel too good today, broke the first two rounds into 3 mini sets for each exercise and the last round into 2. I felt good afterwards though.

21-15- and 9 rep rounds for time of:
Standing Shoulder Presses (45# dbs) (7,7,4,3/7,5,3/6,3)
Deadlift (115#)(7,7,7/8,7/9)
TOTAL TIME= 17:45

1/2 mile warm-up jog.
Deadlifted - 135#, 155#, 165#
Shoulder Press with dbs - 35#, 35#, 40#

Then, I did a Push-Up workout, Ab Workout, and some Pull-ups, all in a circuit style with decreasing reps.
I finished my workout with a 3 mile run at slightly better than an 8:00/mile pace.

Forgot to post my time, sorry - 6:38.

12:31
185# DL (11-10,8-7,9)
HSPU against wall, 1/2 range of motion.

9:19

Deadlifts at 185, kept weight low to keep form good. Strong on HSPUs, full ROM. Had to break the second set at 10, but sets 1 and 3 were full.

have not done this workout yet, we are a few days behind you. BUT wanted to advise Jason and the Coach I DLed 405.( PR) thanks.

have not done this workout yet, we are a few days behind you. BUT wanted to advise Jason and the Coach I DLed 405.( PR) thanks.

First posting today. Been doing the program for about 3 mths. Fantastic!! Where was this when I came into the fire service.

HSPU- 8,5,5,3/8,6,1/8,1
D.L.- 21/15/9 @ 205#
B.W- 175#
Time-9:38

21:30. Not what I'd hoped. But then again, every time I look at a CF w/o I think "well, that's not so bad," and then I get slaughtered. 225# on the DL, went up easy, no break-ups, could've used more. Days like today I wish I were smaller...

5:48.
I didn't have a wall to do HSPU's so I subbed 35lb dumbbells (too light) and used 115 on the DL (also too light). I had already done the 10 singles of C&J from last Thursday, so I didn't know how much I had left...obviously more than I thought. Only broke the set of 15 dumbbell presses...overall, it was too easy and I'm disappointed.

Handstand pushups. This is the natural extension of elevated feet pushups. You can use a progressively higher elevation by putting your feet against the wall, or one of those gymnastics ladders if you have one. To use a wall, start in the top position of a pushup with your feet against a wall. Then, scuttle your hands backwards and "walk" your feet up the wall (ideally get a wall that you can get some friction from, like a cinder block wall, and be in bare feet if you can) to the desired height. Aim for eventually doing a pushup with body approximately vertical. Oh yeah, and send me a pic. I'll put it up on the site, you pushup monster you. Do be aware, though, that the greater the foot elevation, the more the load shifts to your shoulders, so if you're doing pushups for pec work, stick to lower feet elevations. Courtesy http://www.stumptuous.com/pushup.html

21,15,9-Handstand pushup and deadlift. Deadlift 110. Did wall handstands on parallette on first and last rounds 2reps x 30sec. On middle set did shoulder presses with 30lb db. Time: 9:12

Great job Kelly!
Dismal job Lynne!
175# trap bar deads; 13:14. Back trashed from kb swings and the nasty unit PT 2 mi run this afternoon.

First round 6 + 3 with 336 pounds then 7 + 5 with 286 pounds, HSPU 12 + 9
Round 2 15 with 286 pounds, HSPU 9 + 6
Round 3 9 with 286 pounds, HSPU 9
HSPU down to 2" head support
time 15 minutes
then 2 x 8 L-ups
and 2 x 8 rowing 132 pounds
finally rotator cuff work and cuff stretch

HSPU - the form was good, but I had to split the sets.
Deadlift for 3 rounds @ 176lbs.
Total time: 8:20.

Damn I feel old and weak.

Started at 110# on the deadlifts -- dropped to 100# which was still too much, all broken sets (at least had to regrip on the floor).

Rehabbing a shoulder injury so I did 12# DB shoulder presses.

Time 15:15

Used 275lbs on deadlift. HS Push-ups were done against a wall and got nasty, but completed each rep.

Time: 6:38

Used 95# for the deadlifts. Performed slow, no momentum. HSPUs done stomach towards wall, nose to floor. These had to be broken for all sets and really slowed me down. time was 12:30.

Congrats to Kelly on the HSPUs and to TJ on the deadlift!

My training partner today was a 245lb high school lineman. Since I didn't want to spot his big rear on HSPU's, I opted for push press and extra sets of 6 and 3. Used 245 DL and 155 on PP to keep him moving. Finished in 11:40.

Kelly- are your HSPU on rings without a spot? Nice job!

RUTMAN

17:39. All sets broken. Really feeling my glutes today - hooray for KB swings!

DL 95/115/135 (PR) touch-n-go except for breaks.
30 second handstand followed by 25# DB press.

I only did deadlift because i am still physically incapable of holding my arms straight overhead enough to support myself in the handstand position. Didn't notice i should have substituted shoulder presses till i was already done.

8:30
130x4, 100x11, 100x6
100x10, 100x5
100x10

First time ever doing deadlifts.

9:29

Deadlifts at 225 with good form. 50lb. dumbell presses.

Rutman,

I have to use the straps as my "wall" and a beanbag chair as my landing pad when I miss catching the straps.

Totally free is on my wish list, but I still need to master handwalking without support on solid ground...

Time= 11.40
Deadlift= 205 Pounds

Subd standing DB presses @ 45 Pounds for HSPU's

6:47 225 for first two deadlift sets, and 275 for last nine reps... handstand pushups on floor, not elevated.

190 for DL's
Time: 20:08

Spent most of my time losing balance while trying to hold handstand. Was able to do 1/4 HSPU's. Found I was able to go much deeper this time. Man these are fun and humbling.

21 DB press 20#s
21 Deadlifts with 2 35# Kettlebells
15 DB press 20#s
15 Deadlifts with 2 35# Kettlebells
9 DB press 20#s
21 Deadlifts with 2 35# Kettlebells

12 minutes

warmed up with a 1k row

hspu (21-15-9)
used 225 for deadlift (11,10; 10,5; and 9)
13:55

21 dl @ 135# to light.
15/7 (22) HSPU

15 DL @ 185#
10/5 HSPU

9 DL @ 185#
9 HSPU

10 minutes.

9:47
160 LBs DLs (could have gone heavier, but out of weight)
Did partial HSPUs, then 20 pushups each round

Worked on the front planche progression