September 2, 2004

Thursday 040902

Ten rounds for time of:
5 Handstand push-ups
10 Pull-ups

Post time to comments.


Enlarge image

CrossFitters readying for Super Bowl XXXIX.

"The WODs will give you functional strength at levels far above what the traditional SEAL PT provides, strengthening you in ways that allow you to perform better and resist injury more. You will not give up anything in the area of endurance either. SEAL PT works - CrossFit works better."

- Dave Werner, CrossFit North, Former SEAL

Posted by lauren at September 2, 2004 9:14 PM


Starting to feel a lot stronger then when I first started the WOD.

Comment #1 - Posted by: Michael P at August 31, 2004 7:52 PM

Not sure time, did in hotel room. Did all reps, HSPUs to about half depth. Getting better.

Comment #2 - Posted by: Mike Y at September 1, 2004 5:26 AM

8/31 RE3 ajq 21:10 and wall 24:08. always room for improvement with HSPU. broken pull ups. sprints and sprinting "hose pull" with about 80# before WOD. finished with 1/2 Tabata 30# "ceiling pull" to end the day. will add pack/scba to sprints and ceiling later. cpt mccarty on tmill with weighted pack and then did weighted pullups and some sprints and ceiling pull too -Eric and Matt get some

Comment #3 - Posted by: ajq at September 1, 2004 9:41 AM

This site is sick... I found it a few months ago but I was not ready for it... I am getting ready for it now. I just wanted to say that I am starting out as a "turd" but I plan to learn and stick with the program.


Comment #4 - Posted by: Murph at September 1, 2004 8:10 PM

Hey Murph,
Welcome, and you might surprise yourself. The progress you can make by trying the WODs in any form or modification are remarkable!

Comment #5 - Posted by: Tony B at September 1, 2004 10:00 PM

Whoever this Werner guy is he obviously didn't put out very hard during his SEAL PT. I am currently deployed with SEAL Team Two and have been doing the crossfit workout program for the past two months. I think the program is excellent and I will continue to use it, however it doesn't come near to providing the kind of muscle endurance workouts you get with constant running, swimming, and obstacle courses. The WOD is great for those whose bodies can't handle this type of abuse any more but it will not provide the same level of fitness. I think Werner has been out of the Teams too long and has forgotten what it meant to be in shape. Either that or he was never putting out in the first place.

Comment #6 - Posted by: Tim at September 2, 2004 2:49 AM

Would BJ Penn please post a follow up comment here?


Comment #7 - Posted by: Dan S. at September 2, 2004 3:13 AM

5:17 WOD as described. No breaks, no rest between sets.

Comment #8 - Posted by: Todd H at September 2, 2004 3:58 AM

Second WOD: Bdywt 238
I haven't done more than 5 rep chin for a long time. All the sets were broken up, not any for 10 consecutive reps.
Did 2 kb mil presses with 70lber 7x5 35reps
body weight chins 7 sets totaling 70reps.
Completed in 35 minutes. I want to build slowly. I believe I can complete on 3rd or 4th attempt. Then, will focus on decreasing time. The bright spot that the mil press from jerk rack position were a breeze and will probably move up to 88 lb kbs. I do like this site.

Comment #9 - Posted by: Shawn Reed at September 2, 2004 4:08 AM

Second WOD: Bdywt 238
I haven't done more than 5 rep chin for a long time. All the sets were broken up, not any for 10 consecutive reps.
Did 2 kb mil presses with 70lber 7x5 35reps
body weight chins 7 sets totaling 70reps.
Completed in 35 minutes. I want to build slowly. I believe I can complete on 3rd or 4th attempt. Then, will focus on decreasing time. The bright spot that the mil press from jerk rack position were a breeze and will probably move up to 88 lb kbs. I do like this site.

Comment #10 - Posted by: Shawn Reed at September 2, 2004 4:10 AM


Breaks on pullups rounds 8, 9 and 10. The first two rounds of HSPUs done off 15" stools, head touching floor. I barely made all five reps the second round; that kind of ROM really kills my shoulder strength. The final eight rounds done from the floor.

I'm rethinking kb swing height after reading the newest Crossfit journal. I did three sets of 10 overhead swings with the 36# bell this morning. Good thing I practiced outside. I overestimated the amount of energy needed to put the bell up. Over it went landing in the grass behind me. The overhead motion felt a little strange, but not bad. I'm sure it will be a lot more challenging with the 52# kb.

Off to another Pitts/Moore summit in beautiful New Hampshire!

Comment #11 - Posted by: kelly moore at September 2, 2004 5:48 AM

Welcome, Tim!

Your point that CrossFit “doesn't come near to providing the kind of muscle endurance workouts you get with constant running, swimming, and obstacle courses” is a great observation. We have very deliberately avoided exactly that stimulus.

More, importantly, what CrossFit will do is make your “constant running, swimming, and obstacle courses” faster, stronger, more efficient, and safer. It will make you fitter.

These are wonderfully testable propositions. In fact, they’ve been tested.

Be safe, and thank you for your service.

Comment #12 - Posted by: coach at September 2, 2004 5:49 AM

16:41 No breaks, short rest after pullups.

Comment #13 - Posted by: KevinA at September 2, 2004 5:50 AM


Immediately after a 4000 yard swim practice. Nose to ground/dead-hang. I highly recommend NOT standing around chatting after the workout. I did...and now my lats have cramped up. I should have been stretching, not talking.

Comment #14 - Posted by: Matt G. at September 2, 2004 6:06 AM

Hit a wall today.
Only 5-rounds completed in 24-minutes. Pull-ups remain hurdle to better performance.
Was able to complete another 2-rounds of push-ups; I subbed 20-declines for the handstand type.
Rest day tomorrow??

Comment #15 - Posted by: Fred at September 2, 2004 6:09 AM

To Tim H,
How did you complete in 5min 17sec ? If each pullup lasts 3sec 1up 2down and each hs pushup lasts the same, that is 3 sec per rep for pullups = 300 sec which is 5 minutes and 3sec per rep for pushups = 150 sec, then 450 sec total which = 7 1/2 min ??? Please explain

Comment #16 - Posted by: Shawn Reed at September 2, 2004 6:41 AM

11:40. Not the time I wanted, but wanted to ensure no breaks on any sets. Variety grip pullups.

Comment #17 - Posted by: Lynne Pitts at September 2, 2004 7:57 AM

20 minutes

Comment #18 - Posted by: stephenrossi at September 2, 2004 8:15 AM

Did a 21 min run to warm up.

Struggled with the HSPU's. Need a lot of work.
Pull-ups were all broken sets.

Time: 22:10

Comment #19 - Posted by: Thompson at September 2, 2004 8:20 AM

Time = 25:02

Some of you guys are just sick. I can't wait to be able to do this workout with no breaks b/w reps and exercises.


Comment #20 - Posted by: Jim Taft at September 2, 2004 9:13 AM

Sorry if this sounds ignorant.

New to this, reading up on it. Are the WOD all you do that day? Just do what is posted and nothing else?


Comment #21 - Posted by: Rick at September 2, 2004 9:47 AM


hspu: 8*5, 2*(3-2)
pullups: 2*10, 2*(6-4), 6*(5-5)

walked between stations to get breathing under control.

Comment #22 - Posted by: steve h at September 2, 2004 9:56 AM


Todd's secret is that he can do hspu's and pup's at around 1 rep/sec. How's that for fit?

Comment #23 - Posted by: coach at September 2, 2004 10:04 AM

Dead hang pullups because I can't kip. Got 10 in the first set and all others split into combos of 4,3,2,1. Sub'd standing dumbbell press with 40s for HSPUs.


Comment #24 - Posted by: Mark G. at September 2, 2004 11:34 AM

about 27 minutes, subbing 75# standing barbell press for last 3 rounds of HSPUs
On my first set, I did 8 pull-ups in a row, double what I could do when I started crossfit 2 months ago. Just out of curiosity, how long did it take the people who can do 40 pull-ups to get there?

Comment #25 - Posted by: Sam L at September 2, 2004 11:38 AM


I have indeed been out of the teams for a while. You however now have a standing invitation to visit our gym in Seattle for a PT-off. I've got a room for you also. I'm looking forward to meeting you and say hi to Mad Dog for me.

Comment #26 - Posted by: Dave W at September 2, 2004 11:39 AM

Complete WOD in 21:48:48. I little rest in between 4,5,&6 then blasted through. Pull ups were done with a step to spot, only up. Negatives down. HSPU felt strong today no breaks.
Kipping is costing me energy, any advice?
This program is kick'n a@#.
AJQ: Donde esta?

Comment #27 - Posted by: Eric at September 2, 2004 11:56 AM

I am inviting all to come to Utah this winter and test your legs in the most(choke, choke, cough) sorry the deepest powder on earth.

Comment #28 - Posted by: Eric at September 2, 2004 12:02 PM


Snatch, doubles, 125#, minute break. Stance/balance is becoming a little more solid - I'm not taking as many steps forward or backward on OHS portion of the lift. Still needs work.

The HSPUs (wall for balance, nose to floor) went a lot better than expected today. Didn't hit singles until around 6 or so. Pull-ups (overhand grip, kipping) started breaking up around the same time (usually 7,3 or similar).

Time was 13:01.

Comment #29 - Posted by: Ryan Atkins at September 2, 2004 12:32 PM

Do seal packs have 'alpha' seals, or does that only occur with canines?

Comment #30 - Posted by: Ryan Atkins at September 2, 2004 12:33 PM


WODas prescribed. Still suffering from a painful gut - think I must have some sort of infection. Hopfully the 30 minutes of KB work after the WOD sorted this out!!

Comment #31 - Posted by: fish at September 2, 2004 2:12 PM

Thier is NO magic in SEAL PT! Swimm,Run,Push Ups,Pull Ups,Dips,Rope,Boat on head,and the ever popular obstacal course. Dave is oh so Right on this one Tim!

Comment #32 - Posted by: Derek at September 2, 2004 2:18 PM

time 10:32,
no rest for first 6 sets. the HSPU's were nose to ground, but I never allow my el-bows to reach the lock out position at the bottom of the movement on pull-ups, is this wrong? I go to just before lock out then reverse

Comment #33 - Posted by: Reed at September 2, 2004 2:36 PM


Subbed HSPU's with standing military barbell and push press negatives (95 and 100 pounds respectively). After fourth round, i couldnt do pull ups very effectively, so i subbed 15 pushups instead (this definitely kept the time down). Need to build up upper body strength A LOT. Hmmm, maybe GTG pull ups would help

Comment #34 - Posted by: charlie reid at September 2, 2004 3:07 PM

Shawn, I did this workout at 6:00 AM and used an analog clock. Since you had me doubting my time I performed the work-out again after I came home from work at 6:00 PM. I timed myself with my digital watch. My time was 4:40. I stand by both times. I will send you a digital video if you want. Coach was right, I do pull-ups very fast, but I use a full range of motion. My HSPUs are also quick, but I come to full elbow extension and my head touches the ground each rep.

Comment #35 - Posted by: Todd H at September 2, 2004 3:31 PM

OK 44 pullups in 50.26seconds
I was trying really hard not to WOD these past couple of daysb/c of an acute undifferentiated minor respirstory tract illness ie a COLD... But certain of todays comments spurred me on.. As a 56 year old ex Army Doc who has worked with all kinds of military & civilian personelle, I can reassure you that there are all kinds of fitness & all kinds of levels of fitness...but for me Ilove it here I love it here I've found myself a home! I think my max PUs b4 starting Crossfit 7 mos ago was ? 22. YES 22t0 44 in about 7mos. And All I do is Crossfit & MMA/Karate. NO these were not Dead hang & yes I could possibly be the poster child excuse me poster Senior for Kipping But A bad PU or a kip pullup is better than No pullup THanks Coach & I have a Special place in my heart for all Special Ops personel no matter what sort of fitness routine they do THIS is the place for me

Comment #36 - Posted by: Dave K at September 2, 2004 3:34 PM

Shoulder getting better. Almost full reps on HSPU.
Jeff- 12:30
I am seeing the writing on the wall as my 13 year old son is close to passing me on all WOD's. Tim, if you are west coast you are always welcome at Brand X. Just a short drive from Coronado.

Comment #37 - Posted by: Jeff at September 2, 2004 4:40 PM

Sorry, just realized your east coast. Invitation still stands if you are ever out this way.

Comment #38 - Posted by: Jeff at September 2, 2004 4:41 PM

The WODs are designed to be a complete workout. If you do them at full intensity, there is little chance you'll feel the urge for more. There are, however, some mad scientists among us (as you see from the postings) who are in such tremendous shape that they augment the WOD as they desire. Some athletes train for specific competitions and/or sports, and augment accordingly. Except for the occasional Olympic lift attempt, I have yet to crave more after a WOD.

Comment #39 - Posted by: Tony B. at September 2, 2004 4:43 PM

Subbed standing pressups with 95# for HSPU's.

Comment #40 - Posted by: Jim H2 at September 2, 2004 5:11 PM


Todd H, my hat is off to you. That time is inspirational, seeing that, I am sure that I am not the only person here who will push harder the next time I see this one (and who may repeat this one just 'cause).

Comment #41 - Posted by: Rajesh at September 2, 2004 5:19 PM

Again, I "warmed up" with my 40 minute bike ride home.


The HSPU were only 1/2 range of motion, plus a full negative rep on the 5th. All pullup sets were broken.

Todd -- I believe your time, but it'd be very cool to see the video!

Comment #42 - Posted by: Paul M. at September 2, 2004 5:22 PM

13:42 First 7 rounds were a snap (for the most part). The last 3 were killer!

Comment #43 - Posted by: Andy P at September 2, 2004 6:23 PM


Pull ups done on my bedroom door. The HSPUs ended up being power drops almost the entire time.

Comment #44 - Posted by: J Jones at September 2, 2004 6:46 PM

39:00 completed all reps

Comment #45 - Posted by: PHIL at September 2, 2004 7:11 PM

ring pullups
floor hspu
I went out like gangbusters, the first three sets where unbroken...and it trailed off from there.

Comment #46 - Posted by: swartz at September 2, 2004 7:13 PM

I honestly didn't think I could complete this one in less than 30 minutes. Pullups are still a problem for me. I seem to hit a wall and just am not able to do more than singles after a certain point. But I pressed on and did all HSPU sets unbroken. Tried to do pullups as 1-2-3-4 rep ladders for each set, got to about the 5th round before the 3s and 4s became 1s and 2s.

Comment #47 - Posted by: Matt A. at September 2, 2004 7:34 PM


Subbed 95# and 110# overhead presses for HSPU
Pull-ups after 1 set were broken, but improving.

Damn, my time really sucks ;(

Comment #48 - Posted by: ddel at September 2, 2004 10:23 PM

Oh, and, ha... the Seal Team machismo is great.. i wish I could have been a part of something like that..i passed on the choice of military service..

Let us know how the PT-off goes.

Comment #49 - Posted by: ddel at September 3, 2004 1:41 AM

Tim H

That is completely and entirely IMPRESSIVE. Thanks for responding and great work.


Comment #50 - Posted by: Shawn Reed at September 3, 2004 3:08 AM


Wanted to be under 15, barely slid in under that, but I'll take it.

Comment #51 - Posted by: chad stclair at September 3, 2004 4:05 AM

Only 8 rounds (short on time): 30:06

First 3 rounds of HSPU were unbroken. 3-2 after that.

All pullups very broken.

Comment #52 - Posted by: Chris Forbis at September 3, 2004 5:09 AM

26:00 or so. I had to use my cell phone for time. Worked out in an out of town gym with knurling on the bar and ripped my hand. I used a 3" rule on the pullups and a 5" rule on the HSPU. If I hadn't, I would not have ever finished the workout. I figure I may as well do it poorly until I'm strong enough to do it correctly.

It's funny how you get you get used to "your" bar. I still suck, but it's my bar.

Comment #53 - Posted by: barry cooper at September 3, 2004 5:58 AM

It occurred to me that the Seal PT comment was taken out of context. Coach indirectly addressed that, but the original post by David was in reference to one of the SEAL PT books or videos out. Obviously, you still have to train the specific "events", such as the Obstacle Course, and SEAL specific swimming.

The model is WOD plus whatever else you do.

Comment #54 - Posted by: barry cooper at September 3, 2004 6:02 AM

I subbed 45 lb standing barbell presses for the HSPUs. No broken sets on the pullups, which surprised me.

Comment #55 - Posted by: Jeff W at September 3, 2004 7:14 AM

adapted WOD

10 rounds for time of:

5 95# barbell blasters
10 assisted Pull-ups


I though this was much tougher than it looked on paper

Comment #56 - Posted by: Alex at September 3, 2004 10:30 AM

Ten rounds for time of:
5 "supported" HSPU
10 Pull-ups

Worked on DL form with 135# (3x 4reps) as part of warm up.
Finished WOD with 3x [20 incline sit-ups; 6 OHS with empty bar]

Comment #57 - Posted by: jdg at September 3, 2004 12:02 PM


Comment #58 - Posted by: Jim C at September 3, 2004 3:02 PM

Very pleased with that time considering my pull up weakness!
Subbed 80# barbell military press (10 reps for 4 sets, 7 the rest of the way) for HSPU.
Felt really "buff" after the wod!

Comment #59 - Posted by: Ron N. at September 3, 2004 3:49 PM


This is my 1st posting here. I love the site. 16:30 with 1/2 to 1/4 depth HSPU and broken pullup sets after the 1st two. I used to think I was in good shape...

Comment #60 - Posted by: Eric at September 3, 2004 7:48 PM


jumping pull ups... no breaks on HSPU's - had to run about 10 yards from pull up bar to mirrorless wall (for HSPU's) at the gym.

Comment #61 - Posted by: Nicole at September 3, 2004 7:55 PM

Just realized I wasn't the only Eric posting to the site. I'll be Eric 2 from now on.

Comment #62 - Posted by: Eric 2 at September 3, 2004 8:03 PM

wod as prescribed
time = 15:57
worked snatch, OH press & front squat on thurs, so did this one a day late. hoped for < 15 min, but no dice. started breaking down at round 7.

Comment #63 - Posted by: JC at September 3, 2004 9:22 PM


Ring pullups, HSPU from floor. Gymnastic holds to warm up.

Off to the woods for the weekend, will do modified WOD Sunday.

Comment #64 - Posted by: Scott Hagnas at September 3, 2004 10:25 PM


WOD as written

Comment #65 - Posted by: Pat at September 4, 2004 7:39 AM

skipped a couple days :(

Comment #66 - Posted by: Shelly at September 4, 2004 11:04 AM

45# db's presses after first set of hspu's. shoulder acting up again.

Comment #67 - Posted by: Jim Howe at September 4, 2004 1:50 PM


Added 5 Glute-Ham situps to each round.

Ric Worthington, RE3, AJ, Eric thanks for the motivation.

Comment #68 - Posted by: MattD at September 4, 2004 2:14 PM

For pullups I tried something different today by hanging a curl bar from the power rings. This lent an interesting but subtle swing to my kip that, at first, felt beneficial until I reached near the apex of the movement and was suddenly presented with the bar swinging away from my head. I had to compensate with an explosive, um, yank (I guess) to bring the bar back towards me. HSPU's unbroken. Good times.



Comment #69 - Posted by: Dan S. at September 4, 2004 4:27 PM


Comment #70 - Posted by: John Walsh at September 4, 2004 5:14 PM


Fun workout. All HSPU were negatives because I still can't get one, but I'm feeling much more stable in the handstand.

Comment #71 - Posted by: Pappas at September 4, 2004 5:29 PM


Strap-assisted pull-ups and DB press for HSPU .

Comment #72 - Posted by: tony young at September 5, 2004 9:03 AM


Comment #73 - Posted by: doc at September 5, 2004 2:05 PM

only did half today, huge bjj workout of pushups and wrestling full tilt

did 5 rounds in 13 min

Comment #74 - Posted by: Tim 'crack' H at September 7, 2004 2:12 AM


Comment #75 - Posted by: Gunny W at September 7, 2004 5:08 PM
Post a comment

Remember personal info?