March 23, 2005

Wednesday 050323

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

Post rounds and fractions of rounds completed to comments.


Enlarge image

TJ Cooper - CrossFit East

Posted by lauren at March 23, 2005 7:29 AM

Here we go ; )

Comment #1 - Posted by: Wild Bill at March 22, 2005 7:28 PM

oh man, caught this just before i started some incline do i do them or wait for tomorrow??

Comment #2 - Posted by: ediddy at March 22, 2005 7:42 PM

What can I sub for L-pull ups (can't do them yet)

Comment #3 - Posted by: GK at March 22, 2005 7:44 PM

Try pullups with your knees tucked up as high as you can get them. That's what I do, as I can't do L-pullups, either. If those are too difficult, maybe do slow, deliberate, dead-hang pullups and some additional ab work, like practicing L-sits or knee tucks on parallettes or doing hollow rocks for some set time.

Comment #4 - Posted by: Rene' at March 22, 2005 8:08 PM

Growing up a man with a gun was never a particularly comforting image. Now-a-days, TJ and guys like him have changed that for me. Thanks bro, I'm glad you're out there doing what you do. (That goes for Ed, Phil, Captain Andrew, Mike, Rob, Sean, Lynne, Chris, Pac-man, and waaaaay too many more to mention by name here!)

Comment #5 - Posted by: RossB at March 22, 2005 10:02 PM

GK Ė Tuck your knees close to your chest until you are able to do the movement in full. Tension is key; you should not be relaxing during execution of this movement.

If you would like to work up to doing the L-pull-up, practice:
Knees close to the chest during the pull. Once at the top of the pull (chin over, or chest to the bar), extend one _or both _legs into the "L" (toes pointed, body tense etc) while descending into the negative Ė repeat for reps. Also add L-sit exposure to your routines.

Over time you will be knocking off L pull-ups.

Comment #6 - Posted by: mstreet at March 22, 2005 10:28 PM

Wow, dude has 4 arms there in front! Better range weather than we had today :D

Comment #7 - Posted by: tedw at March 22, 2005 11:27 PM

Is that Al Jackson (formerly JSO SWAT, now Special Agent/NCIS) in the photo?

Comment #8 - Posted by: dh at March 23, 2005 1:49 AM

10 sets + seven HSPU and three L-pullups

Comment #9 - Posted by: Michael P at March 23, 2005 4:54 AM

11 less than stellar sets... DB presses for HSPUS & Ring or Rock wall Groperz board for PUs......more like hip knees flexed beach chair-esque PUs with a lot of grunting audio.

Comment #10 - Posted by: dave k at March 23, 2005 4:55 AM

Neal's group crossfit:
3 circuits, 1 minute each excercise, rest 1 min after each circuit
1) Jump Rope
2) Real Burpees
3) Lunges
4) Sit Ups
5) Body Rows
6) Push Press
7) Wall Sit
8) DB thrusters

"Cool down" with 1/2 tabata squats

WOD right after with whatever gas was left... subbed ring L pullups for pullups:

11 rounds

Crossfit Boston

Comment #11 - Posted by: Justin at March 23, 2005 5:01 AM

A bit embarrassed to post but...

5.5 rounds

L-Pullups are weak to say the least. Sloppy form but tried to hold the L on the negative and not let my legs flop. Tucked for the pullup part. The first few inches are tough for me, makes my back crack for some reason, which is cool. On the positive side, HSPUs went well and it was the first time to do them on the floor without pain in the wrist I had surgery on.

Comment #12 - Posted by: KevinA at March 23, 2005 5:55 AM

5 rounds plus 1 hspu

found this really hard...but managed to get a P.B in the hspus-4 in a row

subbed tucked pull ups

Comment #13 - Posted by: DavidE at March 23, 2005 6:09 AM

oh yeah... a lot of singles and negatives in the hspus

Comment #14 - Posted by: DavidE at March 23, 2005 6:10 AM

subbed 40# db press for HSPU
and tucked P/U

5 flat.
was interupted with questions

Comment #15 - Posted by: Steven N at March 23, 2005 6:24 AM

You know a workout is bad when you actually look forward to the HSPU part of it! My HSPUs were slightly assisted with a tree. I managed the first set unbroken, but then went to sets of 3-4, all full range. I managed strict L-pullups for the first set (broken), but after that they got increasingly sloppy and I had to tuck knees to chest. They were mostly done in sets of 3-4 too.

Only managed 5 sets.

Comment #16 - Posted by: Seth D at March 23, 2005 6:33 AM

Slow. Ugly. Stupid.

But enough about me, let's review the WOD performance. 4 rounds + the pullups.

In my defense, I added 5 OHS and 5 FS with 135 between each round. I know, it wasn't exactly as Rx'd, but it felt like what my body wanted.

Pullups were much improved, got all 12 at one go on the first round (definitely a new PR).

Comment #17 - Posted by: davidjwood at March 23, 2005 6:41 AM

8 sets all unbroken.

50 crunches after to finish off... : )

kept good form in L-sits

Comment #18 - Posted by: Wild Bill at March 23, 2005 6:42 AM

6 rounds

subbed db press for hspu

Comment #19 - Posted by: Pappas at March 23, 2005 7:31 AM

I'm still really sore from Sunday, which is surprising. Anyhow, I sucked pretty bad on this.

I did 11 sets, but they were all jacked up. After 1 regular pull up (to test the waters) I realized I wouldn't be able to do 12 regular pull ups, let alone l-pull ups, so I did:

Sets 1 through 5 with 7 HSPU assisted by a wall, and 6 regular pull ups.

Sets 6 through 11 I had to switch to 7 push ups with my legs raised to 24 inches. At set 8 I started doing just negatives on the regular pull ups.

Comment #20 - Posted by: tedw at March 23, 2005 7:39 AM

Still on the road. Worked out before I had a chance to see the WOD. Did Helen w/ 50lb DB in 9:56, my first sub-10 Helen!

Comment #21 - Posted by: Tony B. at March 23, 2005 7:43 AM

WOD #1:
7 rds in 20 mins:
-Rds 1-4:
7 inclined pushups(feet propped on 16 " bench)
12-jumping chinups with knee-to-chest-tuck at top
-Rds 5-6:
7 inclined pushups(feet propped on 16 " bench)
6 hanging leg-raises/6 jumping chinups
-Rd 7:
7 inclined pushups(feet propped on 16 " bench)
12 mtn climber jumping pull-ups
-finished with:
+10 x 35 pd push presses/2X 5 bent knee hanging leg-raises/5 ab-wheel rollouts
@15 min yoga cooldown

poppa smurf:"you're weak!"
smurf:"i'm working on it!" :>

Comment #22 - Posted by: Sonia N. at March 23, 2005 8:18 AM

4 full rounds
7 hspu (wall- 1/2 way down)
12 l-sit pullups
3-3-3-3 on rings w/knees tucked
did a 5th set of hspu's and almost did a face plant..

Comment #23 - Posted by: dennyy at March 23, 2005 8:44 AM

12 "L"-Pullups (on rings)
Max. rounds in 20min.

10 rounds at 19:58.94

WOD was #2...did a full upper lift this morning. Standing DB Shoulder Presses did not help out with the HSPUs. Off to Indianapolis.

Comment #24 - Posted by: Matt G. at March 23, 2005 9:23 AM

Awesome job, Tony B! And on the road no less!

Jason H. put us through another nice drill today at HQ:

Push Press with 40lb DBs
Lunge to Drain
Broad Jump back
about a 250m job
Repeat x 5. Push press/Pull ups were 25/20/15/10/5. Got all the Push press in 1 set, but pull-ups were broken: (16/9, 13/7, 11/4, 10, 5). I felt a bit of "meat seasoning" today. A pukie cough or two, but no vomit.

What people may notice in today's photo is TJ and his fellow officer are training properly--they're using excellent shooting fundamentals (notice their stances and pistol grips) with safety equipment. Moreover, they possess the judgement imperative to weapons training. Thanks for being such good examples, fellas.

Hang Tough.

Comment #25 - Posted by: Thompson at March 23, 2005 9:39 AM

Morning all. Second crossfit ever. Donít wait for me, Iíll catch up when Iím able! Got more work to do the L-PUĒS. Hell, got more work to do pull ups period. Iíll get there.

7 HPU 5 PU 15 V ups
5 HPU 5 PU with 50 lbs on the assist machine 10 Vups
5 HPU 5 PU/60 lbs 10 Vups
3 HPU 5 PU/70 lbs 10 Vups
2 HPU 5 PU/80 lbs 10 vups
___________ran to get a pencil to keep track of reps about 30 seconds

3 HPU 5 PU/90 lbs 10 vups
1 HPU 5 PU/100 lbs 10vups
7 ElevatedPU 5 PU/100 lbs 10vups
7 EPU 5 PU/110 lbs 10vups
7 EPU 5 PU/110 lbs 10vups
7 EPU 5 PU/120 lbs 10vups
7EPU 5 PU/120 lbs 10vups

20 MINS.

1000 meter easy warm up and cool down on the row machine.

If I've got the wrong idea on using the pull up assist machine, let me know. I'll follow directions. Thanks.

Comment #26 - Posted by: Bryan at March 23, 2005 9:59 AM

7 HSPU's
12 L-pull up's
Max rounds in 20 min.
8 full rounds +7 HSPU +3L-pull ups

Comment #27 - Posted by: jtinch at March 23, 2005 10:03 AM

9 rounds, and I'm gassed.
Most of the HSPUs were partials, and some of the pullups were with some jumping assist (lots of the last few sets!), but...

The HSPUs were up against (facing) the wall - not fully vertical yet, but compared to the last workout that had them, the fact that I was doing them instead of subbing OH presses is a *major* improvement!

And this is after only two months of following the WOD pretty closely. This Crossfit stuff works!


Comment #28 - Posted by: Andy M at March 23, 2005 10:11 AM

13 full rounds + another 7 HSPUs in 20 minutes

No breaks on any of the HSPUs, all nose to floor
L-pullups were tough with breaks as needed - focused on full elbow extension each rep with a dead hang and keeping toes pointed.

Clubbells setted with of 3/3 36# kb windmills between each effort:

Double 5# swipes 2x15
Double 10# swipes 2x10
Double 15# swipes 2x5

Focus on full hip drive, tight arc, keeping the cb close to my head, back arch and allowing the cb to go vertical behind my back. Had to pull out the mirror to keep assessing form....working to smooth out the rough spots.

Comment #29 - Posted by: kelly moore at March 23, 2005 10:20 AM

6 rounds + 2 HSPUs

all sets broken.

HSPUs improving. more fulls than partials. still need to get more depth and move away from the wall.

maintained "L" for 4 rounds of pullups, then held tuck position with deadhang pullup thereafter. alternated pullups and chinups.

Comment #30 - Posted by: John Messano at March 23, 2005 10:20 AM

7 rounds + 7 HSPU

Ouch, my poor elbow! Tendonitis really sucks.

Comment #31 - Posted by: jorgen at March 23, 2005 10:20 AM

HSPU's were partials (about 3-4" ROM)and about half of each set were against the wall...still don't have the balance yet. All unbroken.

L pulls for most of first set and then knees tucked. First two were unbroken then averaged two sets per to complete (8-9 + 3-4)...actually did 15 by accident a couple of times.

14 rounds + HSPU + 6 L-PU

...and like Seth, I found myself looking forward to the HSPU.

Comment #32 - Posted by: kramer at March 23, 2005 10:27 AM

6 Rounds + 7 HSPUs

Half of pullups were L's. Other half were high knees.

Comment #33 - Posted by: Bob Cornute at March 23, 2005 11:23 AM

5 rounds

Took this one kind of slow. Have some rotator cuff issues/impingement acting up on me and couldn't blast through the hspu like I would like. L-Pullups were broken but were easier than I expected.

Comment #34 - Posted by: Kevin Ayers at March 23, 2005 11:46 AM

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups (supported in dip station)
12 L-Pull-ups
6 complete rds + HSPU + 3 L-PU

Comment #35 - Posted by: jdg at March 23, 2005 11:48 AM

My gym won't let me do HSPU so I subbed 45 lb dumbbell presses. Never tried L-pullups before.
I think I did them correctly. I have a feeling my 'core' will be sore tomorrow.

4 rounds.


Comment #36 - Posted by: Jim N at March 23, 2005 11:58 AM

6 rounds, HSPU were about half-depth (getting deeper millimeter by millimeter each time), L-pullups were ok but not great

Comment #37 - Posted by: Sam L at March 23, 2005 12:01 PM

Four rounds + 3 L-sit pullups.

Pretty much all broken sets - the pullups were all in sets of four until the last round when they became sets of three. Felt strong with the handstand pushups, although they still are 1/2-1/4 range, until the last set when form deteriorated and I started kissing the floor.

Comment #38 - Posted by: Patrick at March 23, 2005 12:02 PM

7 full rounds + 7 HSPU and 6 L-pullups.

HSPU's were not quite vertical with feet on a bar on top of the squat rack (about eye level). L-pullups were ugly with some jump/jumpstretch assist. Both were better than last time, however!

Comment #39 - Posted by: Chris Q. at March 23, 2005 12:10 PM

7 rounds:
3-4 HSPU (wall assist)
4-4-4 L-pullups

Comment #40 - Posted by: peter h at March 23, 2005 12:26 PM

6 rounds. HSPUs are more like handstand pulses for me, so at the end of the 7 reps I did a hold for 30 sec. I think I will just increase reps next time. Most pullups were hop-ups with a slow deliberate decline attempting an L-hold, generally with bent knees (thanks for the suggestions mstreet!).

I started each pullup round with a single unassisted pullup from a dead hang!! My first real pullups! This is something I have really been working on and it felt *so* great to actually get it. Definitely a big "thank you Crossfit" moment!

Comment #41 - Posted by: Norma at March 23, 2005 12:33 PM


Comment #42 - Posted by: nicole at March 23, 2005 12:43 PM

8 rounds

HSPU's were mostly 3/4 instead of all the way down.
Did regular pullups cause I can't do L pull ups yet (really pleased though that I can do all pull ups unassisted - couldn't do a single one when I started crossfit!)

afterwards I did 20 minutes of various abs work to compensate for not doing L pull ups.

Comment #43 - Posted by: beth at March 23, 2005 12:44 PM

6 rounds of:
30# DB press x 7
knees to chest pull-ups x 12

Comment #44 - Posted by: Patrick Walsh at March 23, 2005 12:45 PM

Sub'd 45 lb db standing press for HSPUs. Reversed the order so I ended up with 5 rounds and 12 pullups. The last two sets of pullups were knees-tucked instead of L.

Comment #45 - Posted by: Mark G. at March 23, 2005 1:00 PM

6 rounds and 7 HSPU

Pull-up done on my newly acquired power rings! Just normal ones though, not L-pull-ups. Warmed up with skin the cat 3 x 3 - quite pleased that I was able to do this, even though it's considered easy!

My first WOD back after a long bout of illness. Great to be back!

Comment #46 - Posted by: Gally at March 23, 2005 1:02 PM

0 rounds !

Took a day of active rest following 5 days of hard off-WOD workouts.

Comment #47 - Posted by: Alex M. at March 23, 2005 1:13 PM

7 complete rounds. Today's WOD wasn't very fun, but it was fun. Lats are cashed from yesterday's active rest bar MU's and then L-pullups today. Hmmm ... what will tomorrow bring?

Comment #48 - Posted by: Mulcahy at March 23, 2005 1:22 PM

this was very sad for me and my big ol fat butt..subbed 50lb db for hspu..done even want to say how the l pullups i punished my self and took my sand bag and ran around the neighbor hood...hopefully a better day tomorrow

Comment #49 - Posted by: robertb at March 23, 2005 1:57 PM

9 rounds ... hspus not quite to full depth yet, but working on it.

Comment #50 - Posted by: TedK at March 23, 2005 1:58 PM

Executed a full minimal 3 rounds with additional ab work and interruptions for: a left knee-level cutaneous abrasion; left forearm failure due to suspected but unconfirmed radiated ulnar nerve pain; 10-second HS practice for strength added to each round with partner assistance.

Comment #51 - Posted by: Brand at March 23, 2005 2:06 PM

Just barely managed 10 rounds. Had more trouble with the L pullups than I expected, but tried my best to keep perfect form.

Comment #52 - Posted by: JSP at March 23, 2005 2:06 PM

6 rounds
all HSPU unbroken feet@wall...head to ground
Pull-ups = 8,4 but kept great L throughout....
issue....: standard strength training taught me that hard tight midsection increased strength greatly.
With crossfit I can do HSPU so much better with this but when really short of breath it is impossible...midsection is softer and strength lags.I find myself resting brieflybefore the set to regain a bit of breath control before doing these (otherwise the unbroken sets wouldn't be)......and a few other ex's... and of course lose time etc
Suggestions? Thanks

Comment #53 - Posted by: timM at March 23, 2005 2:11 PM

7 rds + 7 hspu.

Did my first free standing hspu!!!!!!! Yay!

Comment #54 - Posted by: brendan at March 23, 2005 2:11 PM

As Rx'd:

8 rounds + 7 HSPU's and 8 LPU's

Comment #55 - Posted by: Jr_johnson at March 23, 2005 2:19 PM

20 min

6 full rounds plus 3 add. hspu's.

Comment #56 - Posted by: Neal at March 23, 2005 2:30 PM

only got 5 rounds...i really suck at pull ups. most sets were broken. finished with some one legged squats, planks, and stretching

Comment #57 - Posted by: Brian at March 23, 2005 3:00 PM

did 13 rounds +7 hspu +6 L-pu's

the hspu's were done nose to ground until round 9 then they were done with two books on ground. L's were held mostly parallel until round seven then they just kept as high as possible, no idea how high that was I just concentrated on keeping my trunk and leg extenders tight.

I have not been training regularly so I trained yesterday also.

2 sets of double kb snatches for 6 reps with the 1 ans 1 1/2 pood outside thighs switching hands after each round.

2 sets of kb front squats for 5 reps with the 2 and 1 1/2 poods switching hands

drop snatches working up to 170lbs

pull ups with the 1 pood for 15 reps

3 minutes L sits

Comment #58 - Posted by: Reed at March 23, 2005 3:03 PM

Today was tough
1 5 hspu head to floor 12-L-Pull-up
2 5 hspu head to floor 12-L-Pull-up
3 5 hspu head to floor 9-L-Pull-up 3knee
4 4 hspu head to floor 10-L-Pull-up2knee
5 2 hspu head to floor 7-L-Pull-up3knee
6 3 hspu head to floor 6-L-Pull-up3knee
The hand stand push ups are still weak just to head a couple to nose. Tied hands on grip of db that was worthless attempt.

Comment #59 - Posted by: Rod at March 23, 2005 3:08 PM

6 rounds all HSPU @ +4 plates aka 1/4 of the way down. My shoulders are cashed

Comment #60 - Posted by: Max P at March 23, 2005 3:08 PM

5 rounds + 7 HSPU and 10 L-pull-ups

HSPU were 1/2 to 1/3 the distance of a full HSPU. Still working on HSPUs. Hopefully by summer I will be able to do full HSPUs.

Comment #61 - Posted by: Andy W. at March 23, 2005 3:23 PM

Mods: put feet on bar set at ear height.
"L" were about halfway between upper and lower case, tried to maintain my best form throughout.

7 sets + 7 elevated pushups.

Mike Donnelly

Comment #62 - Posted by: rosceaux at March 23, 2005 3:23 PM

As RX'd.
7 full rounds plus
7HSPU and 6 l-sit pull ups.

Comment #63 - Posted by: A Cook at March 23, 2005 3:24 PM

Visiting parents. Working out in crap commercial gym in Toronto. People staring at me like I am nuts

7 rds all very broken, HSPUs ~5" (can't do more than three nose-to-floor) and knees bent on L-chins. Was still bloody tough.

Big shout-out to Norma for getting those pullups.

Comment #64 - Posted by: TK at March 23, 2005 3:29 PM

6 rounds + 7 HSPU

HSPU were full ROM on paralettes but my legs were supported on a fence so as to make an upside down L. the pullups made me hate my long legs. my form on both improved as i went bc i hadnt adequately warmed up nor practiced the movements. live 'n' learn.

Comment #65 - Posted by: ediddy at March 23, 2005 3:30 PM

forgot to mention...1.5mi jog/run in the cold wind prior to WOD.

Comment #66 - Posted by: ediddy at March 23, 2005 3:30 PM

20:00 as perscribed
8 rounds + 4 HSPU

Comment #67 - Posted by: PFEIFER at March 23, 2005 3:35 PM

Whew. 10 complete. First 6 rounds finished both hand stand push ups and pull ups straight through. Last 4 both were broken.

Comment #68 - Posted by: Andy P at March 23, 2005 4:07 PM

Traveling on business so subbed the following for my WOD.

20 minutes of:
10 burpees
20 pushups
30 sit-ups

Completed 5 2/3 rounds
Feeling kind of sick this morning.

Rowed 2 miles this evening. There is a rowing machine in the fitness center.

Comment #69 - Posted by: David H. at March 23, 2005 4:45 PM

Finished 8 rounds. Worked on full depth withe HSPU.

Comment #70 - Posted by: Paul Peterson at March 23, 2005 4:59 PM

13 rounds

Great workout. Man... L-pullups are tough.

Comment #71 - Posted by: brian_g at March 23, 2005 4:59 PM

7 rounds as Rxed. Really felt the HSPUs in the abs since I didn't use the wall.

Comment #72 - Posted by: John Walsh at March 23, 2005 5:01 PM

8 rounds + 7 hspu's & 6 pull's.

Comment #73 - Posted by: jared g at March 23, 2005 5:03 PM

Warmed up- rowing, + 2 times crossfit warm-up
Todays workout, 5 sets, surprised I got that many.
Had never done L-pullups before, was quite sure that I wouldnt be able to do them, prior to workout. Sets were broken, but managed 2 solid L-pullups at a time. When 20 minutes were up, did an extra set.

Tweaked my shoulder again somewhere along the way, unsure about tomorrow.


Comment #74 - Posted by: steveo at March 23, 2005 5:09 PM

I did the "L" on the negative part of the pull-up.

6 Rounds on the dot.

Comment #75 - Posted by: Cesar. at March 23, 2005 5:19 PM

4 rounds. HSPU's felt "ok" for the first time. L pullups still felt sucky. Quads kept cramping while trying to hold my legs out.

Agree on the great stances...modern isosceles works. (I'm a Ron Avery fan...)

Comment #76 - Posted by: Steve S at March 23, 2005 5:44 PM

5 rounds

Wow! L pull-ups are hard. I have prided myself in not using any assistance with pull-ups this year. Well I had to give in today. I could not begin my next pull up without the assistance of even a small form of a kip. I went to the wt assisted pull up machine and did seated sink to the bottom of a pull up then pull up with no hint of a kip. This really worked my lats. no doubt this will help me get stronger with my regular pull-ups

Comment #77 - Posted by: Lorie at March 23, 2005 6:37 PM

9 rounds

did knees to chest during pull-ups, then did 3 sets of 2-minute planks after WOD.

Comment #78 - Posted by: Phillip at March 23, 2005 6:40 PM

9 rounds

Comment #79 - Posted by: Rajesh at March 23, 2005 7:16 PM

5 rounds plus 5 HSPU

All sets broken.

HSPU ugly, but it was surprisingly easy to keep good form on the L pull-ups today.

Comment #80 - Posted by: Ahmik at March 23, 2005 7:20 PM

800M X 6 (1/4 Mile walk in a gas mask). Todays WOD 7.5X about to pass out but still have a pulse. Keep them coming, Semper Fi.

Comment #81 - Posted by: Cpl Wade at March 23, 2005 7:21 PM

5 rounds plus 7 HSPUs. 20 min elliptical warm up 12/12 levels.

Comment #82 - Posted by: kevin o at March 23, 2005 7:40 PM

Mis-read the WOD and did 20 L-pullups instead of 12. Did five full sets plus seven HSPU.

Comment #83 - Posted by: sean at March 23, 2005 8:05 PM

7 Hanging push-ups with feet on 22" box
12 L-Pull-ups

Completed 8 rounds in 20 minutes plus 7 push-ups and 3 l-pull-ups. Nearly met pukie and also nearly peed my pants.

Comment #84 - Posted by: LisaR at March 23, 2005 8:06 PM

10 rounds. L's were increasingly lower-case as the WOD progressed...

Comment #85 - Posted by: Lynne Pitts at March 23, 2005 8:09 PM

HSP sub with standing dumbbell press 50 lbs
Held L handing for 15 sec then did 7 pull ups

9 rounds

Comment #86 - Posted by: GK at March 23, 2005 8:18 PM

I subbed presses with 55lb dumbells for HSPU.
6 rounds and 7 presses.

Comment #87 - Posted by: John P at March 23, 2005 8:21 PM

subbed each round:
2x35lb. DB presses x7
knees-tucked as high as I could pullups x12

6 rounds in 20:10

Congratulations, Norma and Brendan! (on first pullup and first HSPU, respectively)

Comment #88 - Posted by: Rene' at March 23, 2005 8:39 PM

xfit warmup
5000m row @ 2:02.9

Comment #89 - Posted by: kevin gp at March 23, 2005 8:51 PM

7 Rounds + 7HSPU's

All HSPU's unbroken - forehead to ground - next time will do nose to ground

L Pull-Ups
6 + 6

Comment #90 - Posted by: BGlass at March 23, 2005 9:01 PM

8 rounds

Subbed DB Shoulder Press with 35s for HSPU and slow leg raises (with pause at 90 deg) on dip chair for L-chins.

Comment #91 - Posted by: Chris Mason at March 23, 2005 9:03 PM

Go Norma! You rock. :)

Comment #92 - Posted by: LauraR at March 23, 2005 10:38 PM

8.5 rounds

Felt good. HSPU at 1/3
L -pull ups fairly solid. What a chest buster. Did in sets of 4 to stop the swinging that develops in the pull-ups

Comment #93 - Posted by: Eric at March 23, 2005 10:48 PM

Started out tonight with an approximate mile sprint (sprint for me anyway 7:05 I think) stretched, then did 3 sets of 25 janda sit ups, 25 squat thrusts (the kind where you hop forward not kick your legs back), and 20 dip push ups (also known as dive bombers).

Practiced Shootfighting techniques for about an hour and a half. Took a 20 minute break then did the WOD.

6 rounds plus 2 hspu

The hspus were as far down as I could go (measured by a pad beneath my head - about 3 inches above the level of my hands).

The L pull ups started out okay but quickly faded to knees bent, to knees to chest pull ups.

Comment #94 - Posted by: J Jones at March 23, 2005 11:29 PM

8 rounds as Rx's

Comment #95 - Posted by: Erik at March 24, 2005 12:34 AM

Major modifications to avoid HSPU (recovering shoulder): 800m run on treadmill and 12 L-pullups.

4 rounds in a little less than 20m

L pullups broken on average 6/4/2. Toughest part is starting from the bottom in a dead hang; gets "easier" when you start to rise a little.

Comment #96 - Posted by: Carl R at March 24, 2005 4:39 AM

PM:@45 mins squash practice then:

5 x 5 15 pds: clean,snatch,c+j(form)
10 x 45 pds power cleans
10 x 55 pds power cleans
5 X 60 pds power cleans
5 X 65 pds power cleans

-anytime form detiorated,switched to 2-3 speedy 15 pd lifts,but i didn't track reps). Had squat + deadlift + clean WO planned,but the squat racks had I went on a "power clean" trip.
@15 min yoga cool-down.

Comment #97 - Posted by: Sonia N. at March 24, 2005 4:59 AM

7 rounds exact.
Did tucked pull-ups and HSPU were as low as I could go against a wall.

Comment #98 - Posted by: Troy Archie at March 24, 2005 6:15 AM

12 sets broken after 2nd. right at 20 mins.
sets included: 4 L-ups, and 6 DB shoulder press w/35 lbs each.
afterwards: to compensate for lacking L's, 4 sets of 6 leg raises, slow w/pause on dip rack.

Comment #99 - Posted by: Isaac at March 24, 2005 6:24 AM

Subbed 50lb dumbbell presses for HSPUs. L-pullups were bent legs tucked up to chest.

6 rounds + 7 HSPUs + 6 tucked pullups

Comment #100 - Posted by: Jay at March 24, 2005 6:25 AM

7 full rounds
plus the hspu's and 3 pullups

hspu as rx'd

'L' pullups were with legs tucked up, bent knee


Comment #101 - Posted by: karl at March 24, 2005 7:15 AM

no idea how many rounds, would guess around 10 or 12. subbed pullups with tucked knees, and then some towel pullups for the last 3 rounds just to burn through the grip. subbed db military press for the hspu's.

Comment #102 - Posted by: Thomas0203 at March 24, 2005 7:31 AM

7 sets
sub. 7 x dbl 36lb kb Mil Press for HSPU's
sub. 15 x dbl 36lb KB Bent-over row for Pullups

Comment #103 - Posted by: Dave at March 24, 2005 10:17 AM

A couple of days late posting.

4 rnds + 4 HSPUs

Probably could've gotten all 7 HSPUs on that last one, but was interupted a couple of times. Everything felt pretty week, especially the HSPUs

Comment #104 - Posted by: robp at March 24, 2005 2:52 PM

8 Complete rounds.

Finished 7 HSPU into my 9th round. HSPU nose to floor on about 75% of the reps. Reps mostly against wall but a few free standing reps in there as well. Rings for L-Pullups. L-Pullups with toes pointed on most reps. Tried to be strict about them and it was brutal.

Feels like a Wookie was trying to rip my arms off.


Comment #105 - Posted by: Dan S. at March 24, 2005 3:06 PM

7 rounds
Subbed overhead press 15lbs, then dropped to 12 lbs for last 5 rounds
Gravitron pull-ups, 90lbs of help

Comment #106 - Posted by: Krista J. at March 24, 2005 3:13 PM

50# DB OHP + Jumping Pull Up x6

Need to keep notes on what poundage I use to sub for HSPU. Felt almost too strong on OHP. May have pushed hip too far, too fast. No squats tomorrow.

Comment #107 - Posted by: SleepyBlackDog at March 24, 2005 4:08 PM

6 + 7 hspu's + 9 Lpull-ups

Comment #108 - Posted by: T.Rain at March 24, 2005 4:18 PM

12 L-pullups (rings)
7 rounds
+ 7 HSPU + 1 L-pullup

might have been 8 rounds + the partials.
i skewered my calf on a wrought-iron fence kicking up to a handstand and lost count.
crossfit draws blood.

Comment #109 - Posted by: JC at March 24, 2005 5:46 PM

Still on the road. Worked out before I had a chance to see the WOD. Did Helen w/ 50lb DB in 9:56, my first sub-10 Helen!

Comment #110 - Posted by: Tony B. at March 24, 2005 6:10 PM

14 rounds

Comment #111 - Posted by: Todd H at March 24, 2005 7:15 PM

6 rnds

Comment #112 - Posted by: TVP at March 24, 2005 7:32 PM

four rounds
plus 7 hspu and 2 L- pull-ups
did em as strict as i could, liked this one!

Comment #113 - Posted by: Tim 'crack' H at March 24, 2005 11:16 PM

8 rounds and 6 HSPU completed.

Comment #114 - Posted by: Dave_mac at March 25, 2005 8:29 AM

5 rounds + 7 HSPU
The "L" form was very weak. Often nothing more than a tuck.
HSPUs getting deeper, but still partials.

Comment #115 - Posted by: JW at March 25, 2005 11:26 PM

began with a 45 minute warm-up including joint mobility active flexibility and 3 rounds of OH squat,Bench press and back hyperextension
started with 45# DB press
and tuck pullups
changed to 40# DB Press and gravitron pullups
when the weight became too heavy and discovered I could only do 3 tuck pullups at atime
wanted to get a metabolic workout was successful but lost track of rounds.

Comment #116 - Posted by: Tom Schneitter at March 26, 2005 12:01 AM

7 rounds

HSPU - nose to ground
L-pullups - legs straight, toes pointed, slightly above parallel

Had to take it easy through this; my asthma has been playing up really badly.

Comment #117 - Posted by: Pat at March 27, 2005 12:45 PM

3 rounds
7, and 4,4,4
7, and 4,4,4
4,3, and 4,3,3,2
handstand pushups with feet on wall but unanchored
L pullups neutral grip

did this the day after the 10K

Comment #118 - Posted by: Paul MacManus at March 28, 2005 5:15 PM

8 rounds on Saturday, then did some Russian front squat training.
Subbed 45# press for hspu.
Dead hang pulls.

Comment #119 - Posted by: Ron N. at March 28, 2005 5:38 PM

Did this one today 6+ rounds. No breaks in HSPU. All pull ups L. Last time I tried this I was unable to do L pull ups. That having been said showing the class, rope climbs from the seated position on the floor after this workout was comical.

Comment #120 - Posted by: Jeff at March 28, 2005 9:50 PM
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