Coach/Lauren...

Just wanted to say thanks for an equipment-free (and even building-free) workout for Christmas Day. Makes it a lot easier on those of us who're locked out of our gyms tomorrow.

And even more important...thanks so much for CF. It's the gift that keeps on giving.

I second that emotion. Happy Holidays everybody!

Merry Christmas everyone!!!

I am new to CF, but I wanted to thank those of you who have spent so much time and energy creating a site that is such a wonderful resource! Thanks also to all of you that have posted the results of your sessions and helped us newbs my answering our questions!

Have a wonderful holiday!

Hope everyone's Christmas wishes came true this year!
Thanks to Coach and Lauren for 6 months of the hardest work I've ever loved! You make the difference for a ton of people, me included!
Best wishes to all!
Ron

Happy Christmas everyone! Thank you Coach, Lauren, and everyone else. You make getting fit fun.

9:46

Oh God that hurt! My shoulders are smoked.

Merry C hristmas C rossfitters!
thanks C oach!

Thank you. Coach and Lauren always seem to come through with holiday workouts that are not gym dependent.

Happy holidays everyone.

Merry Christmas Everyone!!

May this be a wonderful Christmas and New Year for Greg and Lauren above all, but also to those stars of the program who continually inspire us: Kelly, Greg, Lynne, Matt G, Tony, and all you others, too numerous to list, who astonish me on a daily basis, not only with your physical performance, but equally with the insight of your comments. There couldn't be a better New Year's wish than that all of us keep it up.

Safe and Happy Holidays to everyone!

15:01 - HSPUs using parallettes, 16" jump target

Top of head touched floor every rep of HSPUs; hands to chin level. 10 straight on the first round before all the breaks of twos and threes started.

An 18" jump target is too much for me; I had to push to touch 16". I can squat, but I sure don't know how to jump.

4x10 5# left hand cb swings alternated with 10# right hand mills. It's gratifying to see improvements in strength and mobility after an injury. While I can't take any pressure in the area of the break in the hand, the ring and little finger are regaining strength and mobility - the ring finger was active in gripping the club and the little finger was lightly touching the club during swings this morning. That's a huge improvement over last week.

its true this white man cant jump I think my maximum reach is about 12 inches not 18.but I gave it a shot.
Did 4 rds
also 4 rds of assisted hspu feet on 4 1/2 ft. table will work on wall hspu......
4 rds also didnt look at clock

happy holidays cf

Substituted 1 KB press for handstand pushups
and box jumps for vertical jumps. My first cross fit workout!

Substituted incline press ups (off a picnic table) for HSPUs.
All jumps as instructed (aiming at branch of a tree)

New Year's resolution : conquer HSPU!

Merry Xmas Crossfit
Faster and Stronger in 2005

5:59, but I sub'd decline push ups (feet on an 18" step) for HSPU.

New Year's CrossFit Resolutions:
10 straight full pullups
HSPU
Big Sur Marathon
...too many more to name

Merry Christmas to all! Thanks, CrossFit, for a renewed energy and focus on my physical fitness.

9:20

I threw in an extra set of each just because I still had a little steam left. My HSPU's weren't where I wanted them, but I did do 5 handstands for a minute each on Thursday. I think this hurt my numbers.

~6 min.
Arse up push ups (decline with feet up on the bed). I swear I jumped as high as I could go! Santa needed to bring me some hops this Christmas!!

On vacation in Rowley, MA. I did the warmup first (modified for lack of equipment).

My jumps were closer to 12" than 18". With the HSPU's, my nose always hovered a little bit above the ground but couldn't quite make it. I'm impropving like crazy on HSPU's, but this one killed me. Slugged through it in 18 minutes.

Now it's time for christmas presents...

whoa. i had to log on and double check the workout because i finished so quick, i thought i did something wrong. did hspus with knees propped on lid of hot tub. worked pretty well.
don't know exactly what my time was, but i'll guess about 5-7 min.
merry christmas!

WOD-basement style. Jumped to touch exposed rafter (with several failed attempts by the third set, requiring me to walk it off and try again). Still unable to do HSPU's, so I put my feet up about 2.5-3ft. Still got smoked, and I forgot to time myself because I was under the gun to get'er done and start preparing for guests.

Thanks to Coach and Lauren for this incredible opportunity to train with the best of the best!

6:33.67 as designated.

LEAPING: with great effort, i could not leap the full 18". more like 12". weak legs.

HSPU: w/o a spotter, w/ straight legs, feet mostly slapping against a wall. even with my Romanesque nose, I could get no where near the floor. i bent my arms until fear of collapsing took over.

all sets broken with rest due to muscle fatigue and labored breathing. i was getting about 5 reps in a row early on, but died near the end.

16:56

6:10 with 17" jump (top of a street sign) and push-ups with feet about 3 feet off the ground - unbroken sets

4:42

Jumped to a spot on a fence post.
Parallel bar push ups (broken sets). No handstands for me for a while - until shoulder impingement feels better.

Afterward did sprints and 30 second v-hold and l-hold.

Thanks Crossfit, for all the workouts, encouragement, and community.

Due to the wonderful festivities of today. I will be hitting this workout tomorrow. Thanks so much CrossFit for being the absolute best tool out there today! Best Wishes to all!

I had a few operator errors with my timer; I did 21 jumps to 18", tried a few HSPUs, set up a dumbell with 35 lbs. for thrusters, started over again at 21, still failed to set timer...16:17 once i started the watch. The I finished with pushups with various raised leg configurations, L-sits and L pullups, and medicine ball C&J.
-Brandt

18:18

That was harder than it sounded. Did sets of three for HSPU's. Touched my ceiling for the jumps about 24 inches. Didn't quite touch my nose to the floor, but I almost touched my forehead a few times. That is alot better than usual.

I just realized db thrusters are a better sub for wallball than HSPUs. Oh well, i enjoyed it anyway.
-brandt

Started Crossfit today.

15 min 40 sec.

Did 3 sets of jumps first. Had trouble w/ balance on jumps. Did them continuously (split 21 up though). Do we separate these into single jumps?

Did HSPU rounds next. Got 5 nose touch HSPU in row (@ best) w/ feet up against wall. Mostly broke into sets of 3 to 5 for the rounds.

Thanks. Seasons Greetings to all.

Back home on leave for the Holliday's. Had to knock out a quick workout before 8hrs of travel yesterday. Going to double up on the WOD's tomorrow when my local gym opens up, trying to bring the Crossfit program to Oklahoma. Got to knock out a nice Christmas day run today about 48:00 I'm guessing 7 miles or so.

6:06
subbed db 25 lb thrusters

21.. 15.. 9..as ring dips instead in 6 demi sets no jumps and a few MUs thrown in .
Merry Christmas from South Carolina y'all!

19-20" over-reach touch jumps. HSPU against wall with a few errant no-wall touch reps by accident, welcome though they were. Forehead covered in garage floor muck afterwords must mean I was going down to proper depth.

09:36.

-D.

Braxton...welcome to CF. A bit of advice for future reference:

Today's workout (and many that you'll see here) is meant to be done in a rotation. You should have gone Jumps(21)-HSPU(21)-Jumps(15)-HSPU(15)-Jumps(9)-HSPU(9).

You'll find that in alternating exercises your legs or shoulders get a bit of rest when you're doing the other exercise. This makes for a better cardio component because you're able to keep working (since the muscles has had a bit of rest during the other exercise) rather than having to stop to allow the muscle to recover.

14:58 as RXed

9:05
Jumps as prescribed
cant do a handstand push up to save my life but im working on it. Subd push ups with feet elevated to 3'.

Had to try out my new 60-pound DB. Did sets of 10 DB swings- it's amazing how 10 additional pounds can make such a difference. These were plain hard.

Added some sprints on the exercise bike, dips, and pull-ups to create my own holiday WOD.

Merry Christmas to all CFers.

10:38
Thought I would break 10:00 but hspu's killed me

Finished up with recon ron's pull-up workout level 19 and three sets of max push -ups.

I felt guilty for missing the last two wods had the stomach flu.

T Rain... what in the world is recon rons pullup level 19 ?

I was able to do the workout and watch the kids at the park next door. Still have a tender wrist from practically breaking it messing around with my son's skateboard last week...had to do hspus with fists. Stopwatch stopped itself somewhere in the middle while doing hspu, probably somewhere in the 7-9 minute range.

First Post, Second WOD.

Got to 18" on all nine of the last set only. Did HSPU with knees on bench, knees higher than shoulders. My heart rate zoomed over 90% of max in the first 18 jumps.

9:52
average HR 139bps

Thanks for creating a wonderful program and resource.

5:39

Subbed 25# overhead DB presses for HSPU. Last two rounds of DB presses broken.

Merry Christmas!

10K run
57:45 at Tilden Park. had a slight pull in my hamstring at the second mile but kept going to the finish.
The last two hills in the final 1/2 mile required some tenacity.

My crossfit workout today consisted of locking myself out of the house, doing this workout outside in the morning sun (16 min) and then scaling the wall to the second story where I managed to enter through the window.

Forgot to time it...

But, my son and I did it together which is a plus!!

We sub'd box jumps for the vertical leaps and sub'd dumbell presses for the HSPUs. Still a nice Christmas workout. I need to add to my home gym by building some parallettes. Looking forward to the C&J today.

9:54

Did ~16" box jumps (two basement steps), and HSPU against the wall. Need to practice my handstands. HSPUs were definitely the limiting factor. All sets broken.

Jay

16:31

This workout took me a while... This was the first time I'd really done HSPU, so they were pretty tough. Shoulders were killing me. The jumps were all at 18" above max reach, and they didn't take long at all (splits were like :40/:30/:20) The HSPU, however, took me quite a while (4/2/3/2/1/2/1/2/1/1/1/1/1 and so on) I spose I'll work on these for a while. It'd be nice to be able to do 10 in a row. Later guys (and gals)
-Stephen

BW=212, Normal CF warmup exp sub handstand walking practice for dips, 25' walks,

WOD = 18:11 as prescribed

8:32

5:37. Sub'd shoulder presses with 40# dbs for HSPUs which probably helped my time alot. One of my goals is to be able to do the HSPUs. Finished the WOD with a 30 min. run.

9:30 approximately. However, we (my brother and sister and her boyfriend) held each others' ankles for the HSPUs and assisted a little. Thanks Lauren and Greg for giving me something to improve the health of my family!!

jumps were to ceiling of the gym, between 12 and 18 inches, did DB presses with an embarassing weight to sub HSPU, focusing on form - shoulders more than pecs, elbows in, body tight. did not time myself.

wod as prescribed.
time = 11:08
did garbage barrel vaults, pullups & l-sits afterward.

26:38

8:29; jump target about 15"
Finished with 6 and 4 whack-a-moles.

10:05 as RX'd- shoulders are smoked!

6:00
still using d-bells
45 lbs

6:44 as Rx'd

Jump & reach was surprisingly easy, but the HSPU were a real grind towards the end.

21, 15, 9 reps of:
18 inch jump
Push-ups (21, 6/6/3, 3/3/3)

Time= 3:30

Jumps are really easy.

9:59
subbed 21 in box jump for jump and reach
subbed 55 dbs for hspu

6.09
not full hspu, but as far down as i could go, about 5 inches from floor

8:17

What?