Perfect Gym!!! Only bound by your imagination.

The best kind of gym right there. Can't wait to do tomorrow's workout.

Is there one of those in your community??
Can't wait till tomorrow!! Thanks CF for improving my life!!

BTW- my wife (Group x instructor-15 years) started with me today. She looked at HSPU and said, "I can't do those!" I said,"Sure you can, let's go!" We went to the wall..with a little help, she did them! She is excited!!! Another 'new born' Crossfitter! Thanks CF

I hope the bathrooms are cleaner than most gas station's.

Where's that pic taken? Looks just like a building I drive by all the time in Kirkland, WA.....

any recommendations for a HSPU. I just tried and can't muster up a sngl

how much weight for the lunges?

Hmmmm...what's the climate?

I could see extending an awning or overhang out from the garage so that you double the high bay area, maximizing the workouts you could do outside, but still make it feel like you are "inside" when you are there and not just in the parking lot. Awnings to wrap around to include the heads (bathrooms for you lubbers). An in-your-face Crossfit sign on top perhaps with Pukey on there (maybe not, depends on audience). A setup with 10' climbing ropes outside. The key is to have drive-bys see people sweating and really working out.

This place is probably located where it gets drive by traffic. Adjust and use that advantage. Sell the diff between crossfit and www.prettychromemachine.com.

Lunges are bodyweight, you can check the slideshow in the "Exercises" link on the left on the main page.

Uh oh, I am feeling a sigh of relief. This one must be a lot more difficult than I am thinking.

Hey Trevor,

A realistic assist for handstand pushups is possible. I'll try my best to describe. I stand about a foot from my dip bars(side part of the apparatus), back to the bar. Then I put my hands on the floor in handstand position and lift one leg at a time behind me and hook my feet over the bar. I'm now inverted and do the pushups with the feet/hip flexors pulling to assist my pushing efforts. I hop that wasn't as clear as mud.

There was a pic that showed this on here but I can't find it.

Hope that helps.

I think I get your point with the garage pic! Very clever. However, my post is regarding the picture of in the sidebar of your web page...

Is that Cil????????

yep, that garage is lookin' shaweeeeeeeet baby :)

Prices around here are super expensive, it's insanity. Eventually I feel we all find our gem - that perfect place for the perfect price - it's just meant to be!

Until then, it's parking lots, fields, garages, my back yard and the park! It all works great for me :)

Well, this was my first attempt at handstand pushups, and I don't think I moved more than a couple of inches on any of them, but I did 10 instead of 15 for a total time of 14:50. And for the record, I'm not going to be able to walk tomorrow.

here's the hspu video described above. it's from 050820. http://www.crossfit.com/cf-video/self-assist-handstand.wmv

Looking forward to this one. Only the lunges might slow me down, my quads are sore.

The lunges were the killer. Had a good time with this one today. HSPU are nice and easy for me now after a year of CF.

15min<my time<20min, outside in a nice easy rain. felt awesome, but after yesterday's wod and planche & handstand practice yest at picnic (first press to handstand ever!), i'm ready to rest tomorrow

OMG!!! im so there dude wheres it at?

8:10 with shoulder-high raised pushups.

time 16:51

hspu's
1. 15
2. 10/5
3. 8/7
4. 7/4/4
5. 5/6/4

cfwux3

WOD=10:31:55 for 5 rds.

hspu's 1/2 rom on all assisted against wall.
100ft walking lunges

13:15, not happy with ROM on the pushups but large improvement on balance from last time I did these. I'll have to go back and measure, not sure if I did 100ft or 100m.

Legs were shot, hspu were short on the rom. 10 min 02 sec.

7:50 as Rx'd.

Lunges were 50' up a hill, then reverse. Great workout this AM.

First time poster, been doing x fit for about a month now
5 km run to start
Couldn't do hspu:-( replaced with dive bombers
managed 4 rounds in 8:28, dive bomers were getting pretty loose by the end

5:39 - HSPUs nose to carpet, left knee just kissing the ground, right just above the ground on walking lunges.

45 kipping pullups - new PR by one rep. The bar I used is smaller than 3/4" diameter and it is painful; I much prefer the 1" plumbing fixture bar in Lynne's gym. Time to modify my power rack to accomodate not only two 1" bars over the top rails for muscleups, but one 1" bar under the top rails for pullups too.

4x6 ring dips - deep as possible, turning hands out and rings held away from body at support position.

3x5/5 62# one hand kb swings to shoulder height.

No OH squat work; my right knee doesn't want to bend enough to allow butt to ankles depth.

Total time: 10:07

HSPU assisted with feet on bar set across high bench stands. Used paralettes for full ROM.
Walking lunges approx. 100': 34 lunges, approx. 1m / lunge.

R1: 0:49, 1:24; total: 2:13
R2: 0:49, 1:13; total: 2:02
R3: 0:51, 1:40; total: 2:31
R4: 0:49, 1:06; total: 1:55
R5: 0:39, 0:49; total: 1:28

Need to push harder on the lunges. Was able to really crank up the juice on the last round; should have been doing this from the outset.

Could not complete HSPUs on rounds 1, 4, and 5 (either the bar fell off the stands, or my arms / shoulders gave out and i used my face to break my fall -- interesting feeling, that was).

So, the moral of today's story is twofold: 1) be very careful using a bench and bar set up; 2) work on unassisted HSPUs! Oh, and maybe put a pillow or two in the crash zone to save my grill next time.

First day to post on the Crossfit website...great workout today.

10:25
started on parrallettes had to switch to hands on ground after a few.
as Rx'd

As rx'ed in 9:55.

15:58
after yesterday's WOD, these were a real bitch!!

HSPU assisted with feet on fence of a tennis court, and lunges across entire court (121ft)

5 sets as rx'd

13:44 with HSPU to about 1/3 to 1/2 depth

Done as Rxd... HSPU's down to 1-2 reps in later stages of rounds 4-5. Tried to keep full depth. 16:58

21:58
did my own WOD, (HSPU still hard on my rehab)

6 rounds:
5 x 128# squat C&J(a magic 30 reps)
10 pull-ups
The explosion on the PU is impressive after the C&J

this WOD done as:
5 rnds
6 x 135# squat C&J
15 pullups would be a crossfit winner in the 20 min range

10:25

Subbed the "feet on bar" handstand pushups to get reps...I can't get full ROM with a "real" handstand pushup, especially for 15 straight!

7:02

hspu were done at an angle...will try the assisted method next time

17:13
Did a bunch of partial reps for the HSPU's and worked on my static handstand.

10:18. Assisted HSPUs.

10:23
as Rx'd
Knee close to floor on walking lunges.
Finally stong enough to kick up into a handstand and hold it by myself. HSPU against a wall and not very deep, but huge improvement anyway. Did a few sets (5 reps ea) of shoulder press with 15 lb db's. Finished with 50 sit-ups and hollow rocks.

The garage has a ton of potential! I like the roll up doors in the front for easy transitions to the 400meter runs when doing Kelly or another of A-- kicking WOD! Where is this located? You got to love the vision and "McGyver" attitude of Cross Fiters!

26:27, breaks in hspu's,lunges too easy, add weight next time

cfwu x3

WOD: 12:58 w/ fence assisted HSPU on the paralettes for odd rounds and negatives for evens. tried to gently 'kiss' the ground w/ my knee on each lunge, but my gentle kiss quickly turned into a ninth grader's not-so-gentle head butt. and then i started over-correcting and whiffed a few times.

squat skill work later and maaaybe a little swim.

10:09

i never think walking lunges are going to hurt...and then they do.
wall-assisted hspu's, depth still a problem.

i can't believe everybody can do handstand pushups! wouldn't that be like loading up bodyweight on a bar and doing military presses? I'm curious how many of youse can do that many military presses with bodyweight?

14:10 AS RX'D. I added some sprints in B/C of missing yesterday. I was smoked!!

-Dennis

CFwu - CrossFit HB style, ugh!

11:13 hot day

1/2 ROM on the HSPU's but that's an improvement... Decent depth on the squats. Thanks again for the coaching on the stretches yesterday Mike; big help.

26:30

full ROM, assisted against Smith-machine.

Hi all,
Paul, HSPU are probably easier than pressing bdw. Even still, I can't manage to do any.
Workout as follows
Lisa {Lunge walk 100' and military presses 35 kilosx15 (5,5,5)}x5. Duration 13:00.
Jon {Snatch 65 kilosx2, PP 65 kilosx3, KTE'sx4}x15. Duration 20:12. Average HR 152 bpm.
Rest...

22:50, 15, 15, 14, 15, 15 assisted. Lunges, good prep for the ski season, ooohhhh its comin'.

30:00

10 HSPU negatives only
5 80# shoulder press
Lunge as rx

12:12

walking lunges as RX'd
self-assisted HSPU (see above video) as RX'd

Lunges gave me flashbacks to my rowing days

wow. didnt think this was going to be bad until i started. hspu against a wall and rom was limited. pretty disappointed in that but was able to do a few of them w/o the wall for support. slow progress to a true hspu.

great workout thanks coach.

13:11, hooked ankles on low pull-up bar for hspu. 30 walking lunges (assume that's ~100ft)

12:08 (emily), but just did handstands against the wall.

Me: 9:30 HSPU assisted (as shown in the video posted above)
http://www.crossfit.com/cf-video/self-assist-handstand.wmv

Michelle: 12:45 subbed HSPU with PU, and then some handstand practice after.

13:23 Working odd hours for a few days, not a bad time considering work and sleep shifting. Focus on rom again next time.

as rx'd
Jeff-8:33
Linda-9:10
yet another deceptive w/o,quads were screaming

Jeff

Team Ruthless - Crossfit Virginia
Ashley/4:58:15
Dino/5:05:96

11:00 as required

UCO workout

Squats 10x1 using rest pause method,
10-15sec rest with max wieght.

X-fit 30 rounds of
1 snatch right
1 snatch left
1 pull up (These were supposed to be with wieght but what can I say I forgot)

finisher
800 total meter run, run 150 meters and bear crawl for 50 until the full 800 has been run.

10:25, subbing 30 reps of pushups with legs on 2ft incline.

Still can't get the hspu down, I'll try the assisted method next time.

15:03
Did this one in the backyard on a beautiful day. HSPUs against the house and fence. The ones against the fence were a little assisted with some help with my feet.
Finished off with a decent stretching session and pull-up work emphasizing on top and bottom holds.

Worked on casevac/trauma procedures including 100 meter stretcher drills with full kit minus ammo.

WOD 7:45
HSPU were assisted with same technique as the video. Legs are smoked ,cooked, and ready to be eaten.

Paul,

While I'm not sure how I would do comparing bodyweight military presses vs 12" stool HSPUs (I should give this a try), the overall range of motion will make a huge difference in the results. My WOD time today would have been at least 4x greater had I used 12" stools. Here's how I think of HSPUs:

HSPUs done with hands on the ground are something like quarter ROM bar presses (easy); HSPUs done with hands on 6" platforms are closer to half ROM presses (harder) and when done nose to carpet off 12" stools they are more like full or greater-than-full range presses (very hard). Using rings as my platform again increases the challenge.

9:16.1.

time for lehigh group. A lot of pullup work and kip practice followed.

Weight 78.7kg, 11.6 b/f.

Kelly last time 33 mins (5 * (Run 400m, 30 Reebok step jumps, 30 * 40lb barbell thruster)).

This time 27.17. Weight good, less resting next time.

15:52

Used smith machine assist for HSPU but made sure my nose touched each time. On the last round of lunges I decided to add a 9# body bar overhead. Legs are smoked.

16:51

HSPUs against the wall, to a 2 inch pad on the floor, so not quite full range yet.
Finished up with back lever, attempts at a front lever, muscle ups and dips on rings.

17:04
did assisted HSPU against and wire fence in a playground zone. Needless to say i have to pick a few pebbles out of my skull.

I modified the squats by pressing a PVC pipe overhead ala OHS

poor range of motion on HSPUs

24:38

Mike Donnelly

13:25

HSPU's assisted and broke

Knee protection adjustment:
5 rounds of:
100 ft Farmers Walk w/120pds
15 Handstand push-ups

18 min
Push-ups all in subsets of between 9 and 5

16:43 as Rx'd

Wife:
9:57 w/ assisted HSPUs

Non-WOD tonight; my left shoulder is kind of hinky, and despite Coach's best attempts to sabotage tomorrow's dawn 5k "Mandatory Fun Run" (leave it to the Air Force to develop the double oxymoron) by trashing my legs even further, I took a bye on the lunges too.

Bench: 145x5
Ring dips (on my spiffy new PVC rings) 6/10/10/8
Setted with kipping pullups: 10/10/15

22:53
33 lunges per round
multiple sets of 1/4 range HSPUs

legs are smoked - officially...

13:25- HSPU on wall.

After second round, HSPUs were broken like an 8 track.

16:28

21:59

HSPU's top of head to floor, back to wall, very
broken but with as little wall assistance as
possible. Got five in a row at beginning of each
round before breaking into 3's,2's & singles.

Lunges unbroken.

Thanks coach!

Team Ruthless - Crossfit Virginia
Smith/8:55

17:02

by the way, HSPUs were assisted against a wall but i touched my forehead to the floor each time... aaarrrggghhh!

26:48

Nose to floor HSPU's

Chased neighbor's escaped hounds after 2 rounds of Kelly yesterday.

Came back today with combo WOD, performed with my 7th grader & 8th grader:

5 rounds
100' walking lunges
20 box jumps
10 military press, 95# (modified down for the kids).

20:31

cfwu x3 w/3 sets of 50 flutter kicks
WOD :12::47
Should of been quicker, but had to wait for a guy to work in on the pull-up/dip bar I use for my HSPU's between rds 3,4,&5. The Lunges smoked my legs! Finished w/:15 on the bike to help w/knee pain and 5 rds of 10 windshield wipers.

as rx'ed: 6:47

Another very nice day today, so I decided to do the workout at the track again. Found a way to work on my HSPU. Hooked my feet over the fence that surrounds the track and did all sets of HSPU unbroken. I think I have the strength to do them unassisted, just not the balance. Any tips?

*MODIFIED*

Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups(ASSISTED):10/5,11/5,10/5,10/5,11/4

TIME: 17:47

Last time, did assisted HSPU by hooking my ankles on a bar dip. This time, I did them against a wall. Very different. Had maybe 1/4 ROM. Lunges were not a problem. The HSPU; those were another story altogether.

22:47

Time: 25:12

The lunges were not problematic. First time doing HSPU and I had to use a wall for balance. I did 1/4 the range of motion. Definitely felt it.

-sigh-

29:58

all lunges with knees toughing ground.
Handstand push ups were wall assisted.
Lunges were easy but the handstand pushups killed me

6:40

oh the zone is good

11:28

HSPU were with my feet up on the smith machine bar.

The lunges seemed longer than 100ft. Didn't measure it.

9:53.

Some HSPUs done on my computer desk, some done at a ~60' incline. I'm getting better at those, which excites me. Did one free-standing one completely by accident trying to demonstrate an HSPU to the family. I just kinda floated off the wall and then pushed back up. It was cool.

CFWUx3

3 sets of 5 reps of "the exercise" a la Coach Dan John. Very humbling but jumped in there. Went 75,85 then 95 pounds.

WOD - 15 min assisted HSPU.

Didn't train Sunday as travel back from tornament. Shins and foot still brusied today(monday) so sub'd in 45min of interval work on spin bike for the 5km run because im doing a team trathlon in a few weeks and im the rider. Ave HR 151bpm
Hopefully can give Kelly and todays WOD a go tomorrow.

22:56
i tried the handstand push ups could'nt do them very well so i did 95lb push press instead...

as rx'd

7:30

I did subs for this wod. I did dumbbell step-ups and standing dumbbell press.
35IB step-upsx15/25IB dumbbell pressx15 for 5sets. Total time was 12:00 min.

I led two extra crossfit "classes" this weekend, so that will do for today. Body is happily exhausted.

26:42

Lunges - knees to pavement
HSPUs - Wall assist sets were broken 5-5-5

8:20
HSPU's self assisted

Airsoft Wargames instead of WOD,

100+ deg F, all hills, full fatiuges, lots of gear, and at least one visit to the hospital for heat exhaustion. When he started puking up blood, I was trying to remember all the stuff I read about Rhabdo. . . Turns out he is going to be okay (don't think it was Rhabdo just HE).

Thanks to the Napa CHP for directing us to the nearest Hospital.

17:53

Sunday was my second day back after a week of rest. On Saturday I was graciously hosted at Brand X martial arts by Jeff Martin for both a Krav Maga class and his "Outdoor Chipper" crossfit workout. The A to S stations along with the incredible heat out there were a devastating combination. Thanks Jeff!

lunges - knee to pavement, did 100 yards not feet - oops! God that hurt...

HSPU - wall assisted (10,10,10)

23:47

As RxD: 23:00
Sunday 050828

Five rounds for time of:
100 ft Walking lunge
15 Handstand push-ups: Sets of 8 and 7. Last set 6, 7, 2. Full ROM, HSPU really set the tone for speed of workout.

GRD-Olly

9:46

Lunges: 75 ft lunge then 25 ft heel/toe/knee
HSPU: All broken, some freestanding but most against the wall. ROM: to about 1-2" nose from floor.

First WOD back from vacation. Good way to get back into it.

crossfit boulder creek:

Beth: 18:33 first round of hspu was normal. After that switched to regular pushups. We were outside and the weeds got in the way of full range of motion handstand ones. I was annoyed.

Kim and Allison - 20 minutes. knee push ups.

OH - I forgot to add that we had a handyman here at the house doing work on the deck while we worked out. His comment: "handstand pushups? That's Bruce Lee stuff" So I did one right there for him. He was totally silent.

Pretty fun.

w/u: cfwu x 2 (subbed push-ups and 100xsingle-under jump rope for pull-ups and dips)
wod: 12:20, only mod this time was 1/4 rom for hspu, lunges as per instructions
this was deceptive-harder than it looked
followed up with 300 x single-under jump rope, did not have enough left to attempt double-unders

Did a 1/2 rep version in preparation for Kelly tonight:
Five rounds for time of:
50 ft Walking lunge
8 Handstand push-ups (supported in dip station)
TOTAL TIME=8:31

10:50 with assisted HSPU

Crossfit Cisco:
As prescribed, HSPU's supported on smith machine bar

Jonathan: 12:14
Julian: 12:35 - First time WOD!
Brand (the social one): 16:28

JK

11:01 mostly incline pushups due to lame shoulder.

Lunges were slow as I tried to find the ground each time without banging my knee; went 120' each round.
Pushups were on parallettes with feet about 2 feet above level of hands (somewhat weak on these); did 20 each round.

20 min. for 5 rounds

Made some PVC rings last week and tried L-sit in support. No way! Rings are hard. Have to work up to this. I can get about 15 sec. on parallettes.

Gorgeous day in San Francisco. Have a good one!

B/w 78.4, b/f 11.7%.

18.46. 4 hspus, the rest were elevated push-ups. Used the treadmill for the walking lunges at speed of 1.2. Worked well. Watch the video about hspus before trying this again.

Time: 12:55.18

Comments: I think I accidentally did double the amount of distance for the W/L at first.

I did my HSPUs with my BACK to the wall, but they still kicked my butt. I think I'm going to work on doing them the other way. I just don't know how I'm going to get up the wall. Any suggestions?

BTW, I love crossfit.

WOD as Rx'd
14:30

one day behind. no rest day this week.
cfwux3
WOD 15:00 with assisted handstand push up.

11:30
as required Felt good after a couple days off work schedule is pretty hectic

Pack workout at BX
100Ft Walking lunge
30 standing shoulder presses (started with 20#db, but switched to 10# db upon gentle prodding)

15:16

+++++++++++++
+++++++++++++

12:48

hspu on floor touch head, lunges at 33 paces in basement.

this was after 20 min stairclimber interval wu

23:00
Last two sets were nose to floor singles, but finally full ROM.

13:41, as rx'd

First WOD in days. Still sick but finally well enough to work-out. HSPU w/ wall for balance, nose to floor. 100+ ft. lunge course. Nose kept plugging up when I was inverted on the HSPU's. That sucked.

13:56.

-D.

7:44' as Rx'ed.

Did some front squats and deadlifts first, then a few strength holds and clubbell work to finish.

24:00 as Rxd
legs killin me. happy return to CF after a bout with streptocauccus bacilli.

27 mins. Used shoulder press for hspu's. Lunges- ouch!

Sissy style checking in.

Did 4 rounds in 20 mins.

I didn't do the full amount of HSPUs. I only did 3 or 4 per round. That was all I could hack.

Done on 8/30, early AM, one cuppa, no food:

20 HSPU's, feet hooked on bar in safety rack (first set on my new homemade paralettes, mistake, rest of sets on floor); 50 BWsquats.

Time=11:47

Swam 2000 yard main set at lunch as 500's on 8:30, total time (minus warm up and cool down) 37:01 (i.e. last three sets swam as 1500 with no rest).

Fran tonight??? Oy vey.

as rxd. 10:15

13:32

75 hspu - brutal

John 15:26 LOWSY!!
Mazz 10:33
JR 10:48

All as required

bw 210, age 45

As recommended against a wall, time 17:10.

Hark:
25 min...
lunges as rx'ed 2.5 times down a raquetball court -- 1st 4 sets put legs against wall for hspu, very broken, finished with push-ups when couldn't rep more than 3.
Last set Rick grabbed feet and spotted/helped me complete 15 "real" hspu in 3 sets of 5...
Lunges wrecked my legs- shoulders and lats are blasted.
Rick:
23 mins:
Lunges as rx'ed- sissy push-ups- becoming clear that his shoulders need surgery or something.

Abraham Lincoln Crossfit

Joe (BW 168)forgot to time
6 halfway down
lunges
6 halfway down
lunges
6 halfway down
lunges
6 halfway down
lunges
8 almost all the way down
lunges

Tom (BW 201)17:30
8-7 halfway down
lunges
8-4-3 halfway down
lunges
8-4-3 halfway down
lunges
8-4-3 halfway down
lunges
8-4-2-1 halfway down
lunges

11:48

HSPU sets in the last 2 rounds were very broken; slowed me down a lot. Was chugging along quite nicely through the 1st 3 rounds...

10:21
Broken sets on both

~23:00-26:00 minutes, forgot my watch.
all HSPU broken into little bits and against the wall.