October 9, 2005
21-15-9 reps of:
Post time to comments.
Compare to 050706.
Trainers Rose Roman and Becca Borawski - CrossFit LA
Posted by lauren at October 9, 2005 8:29 PM
This is going to be fun in the morning. I don't have rings but I will have to make do without I guess... any suggestions for unstable dipping surfaces?
Speaking of rings, can anyone direct me to the directions on how to bake and shape my own PVC rings, if you please? Much appreciated.
Ha. This is funny. Did JT on the off day. First set of HSPU and first and second set of pushups were raised on dumbbells.
To those of you who train in the morning: how does an intensive CF session affect your day's work?
I started CF slowly about 2 months ago, I train first thing in the morning... and feel my body working all day long, which has negative impact on my ability to do my (office) work at the level I want. Not even speaking of the day I became sick after a workout (which seems not to be uncommon) and had to leave my office to find a place to lie down...
So I'm really wondering for you guys who need a perfect functioning body for your daily work: do you avoid training before work, do you train not-so-intensively, or is it just me ?
Thanks in advance.
Rest day for me... will try this one on Monday, in addition to a lot of heavy sand bag work. Gotta love that sand bag!
Funny coincidence. Team Baghdad did JT yesterday as well. Coach, your a mind reader! Haven't seen fight gone bad in a while......
Used rings and two spotters for HSPU.
SPC Terry 4:50
SGT Teas 6:30
SSG Rose 7:15
SGT Harris 5:20
SGT Norman 5:50
I have a couple comments. First for Ian; I tied two long pieces of 3/4" tubular nylon (aka static line) into 40 inch loops. I then tie the loops over a pull-up bar at roughly shoulder width apart, voila an excellent substitute for ring dips (a bit hard on the hands tho.) Second, I have been doing the crossfit program for 8 weeks now. In that time I have not bench pressed once, until last night. My 1RM has went up 50lbs to 295...You gotta love this program!
Did this at 8.30am on the sunny south coast.HSPU were really just me moving my elbows but I am getting there! Also did odinary dips bit doubled the number. All in all harder than I thought .
I made an unstable dip station with 2 9inch dowels and then tried each end off to the rafters
harder than i thought!
Subbed 25# DB presses for HSPU's.
I usually try to run or swim in the morning, and do the WOD in the afternoon. Which leaves me pretty beat 1/2way through the day. What has worked for me is catching a quick "Ranger" nap (20 minutes or less) when I can. And makeing sure that I eat enough of the right foods through out the day. Also, I have noticed that when I force myself to get a good nights rest I tend to have more energy during the day.
Question for weighted workouts (ie "Fran"): is the weight prescribed always based off of an average 175lb male? So if we weigh more, we should increase the weight accordingly? Thanks.
So confused by China time...now is Sunday evening but only just Sunday in America. So I ended up thinking today was the rest day and worked my L-sits to the point of being unable to do L-sits then I worked my tuck sits for a painfull amount of time...now have jelly belly
~10:00...first time doing full inverted HSPUs...only 1/4-1/2 ROM, but more than enough for my shoulders and chest to scream...dips were on a bench so doubled the number...all in all a good way to start the day...
I have had the same struggle that you describe. Some days at the office I feel like I can barely speak in a coherent manner. However as I progress with CF this effect doesn't occur as often.
Personally I think it is a risk to leave your workout for the afternoon, unless you have a very predictable job. The AM workout allows consistency. I believe that this consistecy in turn allows your body begins to adapt to CF as you become more fit.
If you have to sit alot with your job, you may want to get up and move around more often during the day to keep the blood flow up.
Did over head press with 85# for HSPU
and did Pull ups instead of PU ( by accident)
1st day doing CF... D press w/ 30# instead of HSPU.....lots of broken sets....looking forward to many more!!!!
20:05 as rx'd
rings are MUCH different than bar, MUCH different
Handstand pushups were negatives after the first round (I literally could not do any more). Otherwise as prescribed.
3:10 improvement from last time. Last time I also did HSPU negatives after the first round. But that time was before my rings got in, so I subbed standard dips. So over 3 minutes of improvement while making one of the exercises significantly more taxing. Thanks Crossfit!
My triceps are now sobbing.
Jeff M, Hang in there!
Your body should eventually get used to dealing with the metabolic load. There will however always be "those days" where the workout kills you.
Are you eating enough protien and fat?
ALL OF THE ABOVE IS OUTSTANDING INFO.
PUT IT IN YOUR BAG OF TRICKS BUT UNDERSTAND...
THE MORE YOU DO, THE MORE YOU CAN DO
GOOD LUCK TO YOU BROTHER
BUT... after no HSPUS for about a year due to shoulder issues.. I gave it a try on the 1st set & managed ALL 21 ...the other sets were fragmented & partial ROM but the 1st set was forehead to floor ....so looks as if I can start to add some HSPUs back into the WODs...mayme even trt the parallettes one day!!!
PS... nice job TEAM BAGHDAD!!!
HSPUs weren't really pushups, but I tried.
JefM - Since I have the most predictable job (an accountant), I usually leave the office and hit the gym at lunch time. after the WOD (and a shower), I eat lunch. then I'm asleep at my desk by 2:00p. ok, i'm kidding. no sleeping, but yes, after certain WODs or on some days, it is tough staying mentally focused while at the office. luckily, at work I'm mostly just reading the CF message board.
No rings, done at work.
Thought I would smoke this one, harder than I thought, ring dips really wobbly after HSPU
For me, this is still the hardest workout to date. Maybe it's weak shoulders, maybe it's not being able to get any recovery between the sets. Attempted to scale down, but this is hard to scale. Bar dips for ring dips.
1st round, 21 HSPU's
2nd round, 15 HSPU's but partial reps
3rd round, 2 40# db for presses
And PMS-4 sadly draws to a close. Woodshed built, trees cut down, renovation and cleaning at Mom's house.
Both times slower than last JT outing.
subbed for PainStorm VI....
Got beat by the Martins by 3 whole dang mins!
Not a happy bunny...
Congrats by the way lads! (still got the 6 secs!)
13:15 (6:25 faster than last J.T.)
First set of HSPU's PR at 18
Kelly finished the WOD with 50 consecutive kipping pullups - new PR.
Thanks all for the advice and encouragements. I guess I mostly need to allow my body to adapt to the intensity and do the WODs a bit less aggressively, especially when I have an important workday ahead.
My day job is at the office but still taxing, so training in the morning is the most sensible thing to do because I don't have the energy in the evening anymore. I do it just before relaxation and breakfast (on a completely empty stomach except for water).
My background is in running and yoga, so the high intensity has been new to me, especially on the upper body. Fat intake is OK, protein not so much so (mostly vegetarian), I'm working on it...
HSPU's started with full range of motion, but ended with slight arm bends.
subbed reg dips for ring dips
Team Ruthless Crossfit Va.
5:40 Everything broken after 1st round.Esp. the HSPU's
Finished up with KB w/o.
HR-152 at conclusion
I want to thank Steve and Lee for making the long drive up to Manassas yesterday.I hope you got something out of the w/o you can take home with you.If you need anything or want to come up again -you are always welcome.
HSPU were more like shrugs.
rings dips were done with feet on my 20in. box
pushups were broken.
My upper body is weak.
wu=11 min stair climber interval, 2 peaks
1 round of xf wu, easy on dips and pu
As RX'ed on bars and rings
end with 7/5/3/1 floor handstands/bar dips=19:00
subbed 2 x bar dips for the ring dips
MY FIRST COMPLETE WOD!!!
Though modified exercises, this is my first complete WOD in terms of reps. w00t!!!
ACTUAL: 21-15-9 reps
Oly bar presses for HSPU
Knee Push-ups (can't yet do full-body)
Assisted bar dips (negatives using legs as needed to lift back up)
5:24 / 8:27 / 5:33 = 19:25 total
Yeah, I did them out of order...oops. :)
I then added 2 x 10 abmat situps and 2 x 10 back extensions.
I know I've a long way to go to do this as Rx'd, but considering where I was in terms of fitness, this is a milestone for me! :)
got 8 HSPUs in a row, thereafter sub'd assisted HSPUs on the Smith machine. that kept me at the full range of motion - just in case Coach Sommer walked in.
19:35 (1:30 improvement)
after the HSPUs sets, the ring dips and pushups were very difficult. my throat is sore from grunting. next time will sub deep breathing for grunting.
16:15, which is substantially worse than last time. However I think that last time my HSPUs were pathetic little pulses and today they were either full forehead-to-ground or full negatives. I feel like the pushups and ring dips went better than last time. Longer transition time between exercises today as well. I'll take it, though. Great workout.
I'm the one who is still doing pathetic little pulses on the HSPU while leaning my feet against a door. At home, so had two dining room chairs facing away from each other and did 2x dips in between the chair backs. Not very stable but does the job.
14:35. HSPUs with feet on bar, body in an L and head to ground. For ring dips I jumped to the top position and worked negatives. Pushups all full body. Nothing can prepare you for the ring dips to pushups - just brutal.
Warmed up with joint mobility. Subbed 2 1.5pd KB military pesees for HSPU. First WOD from getting back from the RKC cert(It was icredible! I highly recomment it.). Did the WOD "managed" as I wanted to concentrated on the KB press form as it was corrected by Mike Mahler, Sr RKC. Worked on using linkage as opposed to leakage. It's good to be back. Looking forward to tomorrow's WOD.
In my view, PMS-4 was a new PR for both Kelly and Lynne, since "renovation and cleaning at Mom's house," which was done in only 2 days, involved moving the piano, the washer, scrubbing and polishing everything that didn't move, building an entertainment center, creating and installing wall coverings in bedroom, disposing of 2 truckloads of assorted 'stuff,'and other chores too numerous to detail.
Thanks to these phenomenal women from Mom.
Had no rings did dips in my rafters. Still don't quite have my nose to the floor on hspu, but I am working on it.
one muscle-up (did first muscle-up two days ago, 10-7-05)
traded hspu for 30lbs dumb presses on a RAB
as rxd (lack rom on hspu)
HSPU - toes over bar of smith machine good ROM
Dips - done with power straps hanging from chin bar (similiar to rings but a handle instead of a ring)
PU - as rx'd
finished off with
AB roll outs with the straps 3X8
15 min speed intervals on bike
60 wall ball throws with 11lbs med ball
60 side med ball tosses (30 per side)
self assisted HSPU's
3x bar dips
cfwu x 3 no pushups or dips
2x bar dips
I've been doing the Zone for two days and I had a seriously lack of energy today. Maybe it was the rest day. Im on 17 blocks so I've been eating tons of food.
Modified HSPU on rings, ring dip, and ring push-up 21,15,9 (most sets were interrupted). Duration 8:30.
I always do the WOD in the am b/c my job leaves me so emotionally taxed at the end of the day, let alone unpredictable end times. But, I feel a million times better when I do it than not, or than doing in evening.
Let me make a reco. It doesn't work for everyone but I NEED to eat something BEFORE WOD or else I don't have enough energy. I recommend a few pieces of toast and a protein shake. I try to give myself 30 min. or so after this small breakfast to digest. If I'm in a real rush, I'll down a BOOST (OTC 250-300 calorie meal replacement shake w/ minimal 10-15g protein).
Second reco. is to make sure you drink LOTS of water before/during/after workout and before bed. Finally, eat another breakfast 30-60 min. after WOD. I keep a batch of nuts at my office to get me thru the day.
19:15 as RXed
I really need to work on my HSPUs. I did them against the wall, mainly negatives.
Snatch (hang below the knees) 20 kilosx100. Duration 6:10.
HSPU against wall and the first 21 were closer to the ground than in the past.
Did the first 10 ring dips as actual dips, then the rest were jumping ring dips working the negatives.
All push-ups on toes.
1000m row (4:38) and practiced L sits.
Went down to Key West for B-day last night and didn't get back till 0600 this morning... I don't recommend that when JT is the next WOD. I did it at the local park here running back and forth from the tennis court where I was useing the fence to kick up againts for the HSPU's, to the bars I was useing for the dips. Pukie was banging on the door during warm-up. I knew it was going to hurt.
1/2mile jog to park
CFWU x3(subed 50/4count flutter kicks for dips each rd.)
1/2mile jog back
Subed 3 bar dips for each ring dip. They killed me for the rest of the exercises. Form was desecnt on HSPU's the first round, nose to ground(feet against chain link fence). Then I had to brake them up in to groups and push through trying to keep form.
More importantly. You and yours are still in our prayers JT. Thank you again.
Team Ruthless CrossFit Virginia
Even though bad weather prevented some people from attending our workshop, the hearty souls that made it worked hard and, I hope, learned alot. Thanks to all.
for a warm up I decided to work my muscle up, I hit 4 consecutive MU's (WOW). might I request more muscle-up workouts, don't want to loose momentium now.
For J.T.= 5:54(never have push-ups been so hard)
Tennis for about 1 hour right before WOD.
1/4 ROM HSPU against wall
Ring dips assisted w/ JS band
knee pushups (really disappointed with this, but my shoulders crapping out on me)
ALL BROKEN AFTER 21-21-21
GOOD IMPROVEMENT FROM 8:47
5MIN PER: 1.TREADMILL(HIGH ANGLE PUSH TREADMILL IS OFF) 2.CONCEPT2 ROWER 3.VERSA CLIMBER
TOTAL 15 MIN XTRA
MISS YA BROTHER
Subbed double KB military presses (1 pood ea.) for HSPU: 42, 30, 18
Ring Dips - 21, 15, 9 (broken on all)
Push Ups - 21, 15, 9
Ran a mile afterwards, 6 min.
More than 2 minutes faster than last time:)
all sets broken... that first set of HSPU's
makes you feel weak on the dips & push-ups.
2nd and 3rd sets of HSPU's done with feet elevated on basement steps; first set back
to wall, vertical with minimal assist from
Can't do HSPU so did 5 sec holds instead. Lost track of time but figure around 1/2 hour for the WOD. Started and finished with mile at 10s and 4s (mph: 10 until toast 4 until I feel like 10 again). Warmed up with 3 rounds of bar OHS, dynamic front and back leg swings and situps all x 10.
HSPU's were self assisted & Broke
Ring Dips way broke and slowed me down
Push ups were unbroke
Shaved 12 min off of previous time, so not bad.
Been doing Crossfit for about a month. Absolutely love it. today substituted standing PU's with overhead press 60# DB's kicked our butts. Today was exceptionally hard for me was smoked from a long distance ride on my bike yesterday.
Self-assisted HSPUs broken at 6-7 reps.
ring dips broken at 4-6 reps.
even PUs broken at 7-8 reps.
A real tricep killer...thx.
Led a group of folks in the park this morning with this one, ergo no timer.
HSPUs were a PR - full range, head to floor (with spotter/guide)
Subbed 36# kb thrusters for HSPU. Rcv'd power rings this week from Tyler...quality!! Ring dips and pushups unbroken.
21-15-9 reps of:
Handstand push-ups (assisted) (sets broken)
Ring dips (regular dips) (sets broken)
Push-ups - as Rx
sub'd 115lbs push press for HSPUs but I added 10 attempts to kick into a handstand against the wall on my parallettes to the beginning of each round. I say attempts because I failed on each and every try. Don't know what I'm doing wrong.
too many kids at the playground, so i took the rings to a nearby tree and did the following:
30 muscle-ups (7:37)
30 HSPU (5:09)
total time = 12:46
MU time was about 2 mins faster than my last 30 MU workout.
oh yeah, finally got 10 CONSECUTIVE MUSCLE-UPS!
11:45, as RXed
Not comparing to last time, because I actually had rings this time. Holy crab cakes, they make those dips mighty hard. The 1 ring dip to 3 bar dip conversion has never been validated to me so aptly before.
Hooyah JT. You will never be forgotten.
time: 9:10 with a couple caveats:
hspu from floor, still partial reps although rom improving, dips one for one on bar (did not have time this morning for 3:1 exchange rate)
subbed HSPU w/ assistanceof feet over bar:
last time 26:46.98
As rx'd 10:03. First time doing the dips on rings; huge difference to arm fatigue and then to time. Nice.
CFWU 3x 15 sub'd 17' box jumps for dips.
Pull ups 5, 4/2, 4/4 rest ring body rows
HSPU against wall
Ring dips(assisted, feet on bench)Broken sets
Push Ups sets broken
Total time 8:38min
Ring dips really smash the tri's :)
feet against wall for hspu, all else as rx'd: 13:47
Started the morning with 21 strict, deadhang pullups, a PR. Time to start working at kipping.
WOD: 10 minutes, +/- 1 minute (timed by music). Subbed 95# strict mil. press for HSPUs.
Does anyone else have trouble with blood vessels bursting when working inverted? Everytime I go head down for more than 3 or 4 reps, I end up looking like I've been in a bar fight. And lost. Am I the only one? Eventhough I like the movement, I think that I'm going to have to retire the HSPU for professional reasons.
Did bar dips (no rings)
17 HSPU then military press with 100 first set, 80 second and third set
21 and 15 ring dips broken sets then 9 reg dips
broken sets push ups
maybe it is just the cold/sickness I am getting through, but my strength is pitiful...I was weak right off the bat with the puss-ups (intentional)
WOD: 11:55 w/ HSPU negatives. i think this is as close to 'Tricep Day' as CrossFit gets. need to work on those HSPUs.
Cf Wux3 (withhout dips or pushups)
Total time 24:30
HSPU's where the limiting facotr, slowed me down .
HSPU's :5,5,5,6/ 3,3,3,3,3/ 3,3,3 All full range head touching ground, kicked up back against the wall
Ring Dips: 11,10/ 5,5,5/ 5, 4
Pushups : 11, 10/ 5,5,5/ 9
I know my time is slow, but i'm proud I got through it.
Did first 21 hspu's unbroken, forehead to floor. Everything else broken except for final 9 pu's.
self-assisted HSPU's, all else as rx'd... 9:20
CF WU 3x10 minus dips
Dips + PU's broken
18:19, 4 seconds faster than previous JT time.
Military press (55lbs) subbed for HSPU.
First WOD, or dedicated workout in a close to two months. Got to get back in the swing of things..
15:52 (30 sec PR)
Wife: 13:34 w/ modified HSPUs (feet on footlocker, body in V), modified ring dips w/ feet raised on bench, & regular push-ups.
First WOD with my new rings. MU's to follow!
CFwu then - 10:10 (last time 11:
Best ROM yet on HSPU's; cool struggle with ring dips; push ups are usually "easy day" for me - not after those ring dips. Shoulders are toast.
HSPUs nose to floor for the first set. A painfull forehead to floor for the rest. Pushups, chest to floor, were murder.
Matt 17:10... We might want to title this one bar appreciation day... First time doing JT... Left quite an impression I must say.
16:54. HSPU limited range of motion. 6" first set, 2" after that.
26:26 HSPU against a wall and ring dips.
this is my weakest WOD. I would love to see video of some of these sub 10 minute times for inspiration. can't even imagine doing 1 freestanding HSPU much less 45
- Subbed 105# military press on smith rack for HSPU
- Ring dips done on wide bars
Chest was gone...couldn't believe how hard it was to get 9 pushups at the end!
Clarification - SUBBED 21,15,9 wide bar dips for ring dips
13:40 as Rx'd. HSPU's were on 2 ammo cans.
Haven't been doing my workouts on a good schedule lately, and I can already tell that I'm getting LAME-O!
Only made it through the first (21-rep) set of all.
HSPU: 10 as rx'd, the rest were 30-lb shoulder presses.
Ring dips: Assisted and broken. Only did 18.
Pushups: As rx'd, but broken.
First try at a WOD for me. Had to sub reg dips (x2) for the ring dips and weights (50% of body weight) for the hspu. Upper body is in shock.
Did a trail run in Tryon. About 30-40 minutes. Good times.
15:00 hspu broken sets all else as rx'd
13:52, a lot of negagtive-only HSPUs, last set of ring dips was with toes touching for spottage.
HSPUs were awful, all partials. With all the muscle up and HSPU work lately, my shoulders are killing me, and full range HSPUs are impossible secondary to pain. The ring dips hurt a lot until my shoulders finally loosen up. Even pushups hurt today. I need to take a beak from the shoulder workouts for a while.
Incomplete. HSPUs were just support/shrugs on last round. Same for ring dips. Need to work the HSPUs HARD.
Forgot to set the clock but did'nt matter anyhow as my baby boy would'nt sleep after MMR jab. Broken HSPUs,broken ring dips,pu ok. Sleep deprivation & WOD oh joy.
HSPUs were top of head to floor for the first few reps of the first round. The rest were a partial followed by a full negative (counting it as one rep).
22lbs weighted dips on parallel bars (1lb more than last time).
I completed more work this time and beat my old score by about 1.5 minutes.
Sub HSPU for 65lbs db overhead press. 18:49
15:34, tighter form/rom - Last time was 13:45 with hammy assist on hspu and shallow ring dips.
HSPU w/ feet on bar
Chair dips (need to buy/make rings)
oh yeah, hspu's against wall.
16:36 compared to 21:43 (05/07/06)
Mods same as before (toes to wall HSPUs and restricted range as workout wore on - but range was good first round; dips were off of regular dipstand).
rd1 - 5:53 (7:03)
rd2 - 6:30 (8:15)
rd3 - 4:12 (6:26)
legs raised pushups
subbed hspu with 1/3rd BW (95lb's) military press
subbed ring dips with bar dips
substituted 3x bar dips for ring dips
WOD 12:45, HSPU starting to improve, still reduced ROM and reduced numbers to maintain HR
Finally getting the proper feel for front squats, maybe the HSPU loosened up my wrists?
Push press: 1st 12 with 40#, remainder with 30#
Push-ups: 1st 4 standard, remainder on knees.
Did this today,
26:16...arms are smoked!
HSPU killed me after the first 21.
Rounds were 6:30, 11:11, 8:34 and the last 3 HSPU were negatives only, no push left at all.
done on 051012:
should have done 2x dips but was not up to it, i had enough trouble finishing what i did do. possibly sore from last 2 sets of workouts, but at least i came back and did this on my day off.
sub'd 2x chair dips and push-ups for ring dips
first round of HSPU were 19/2!!!!!!!!!
remainder were strained
dips and pu were also hard near the end of each set
all exercises were done in close proximity which made for quicker time as well as good first round of HSPU
Followed up with bar x 10 OHS, 4 minutes bag work, 95# x 9 OHS, 4 minutes bag work
21-15-9 reps of:
21 set of HSPU was proper form against wall, 15 & 9 were supported in dip station. My first WOD with successful HSPU!
TOTAL TIME=20:47 (8:40/8:10/3:57)
Did this on monday with my wife in the park.
Not timed, just for fun.
Finished with some k-bell swings and mucking around on the rings.
First workout since my Krav Maga test on saturday, which warranted a bit of rest!
21 HSPU vs door (not entirely upright and short of full ROM) 15 HSPU w/spotter 9 HSPU w/legs on counter (bent at waist)
all ring dips were jumping-dips/negatives to get used to the rings
OLAD Power cleans:
5-3-2-1-1-1 reps with 60-65-70-75-70-70kg
75kg is new 1RM
Then 12:44 for pain.
Only modification was HSPUs supported on Smith machine for full range of motion. These were unbroken; everything else was shattered.
Kept thinking about J.T. doing this, bless his heart.
17min assisted hspus and slightly assisted dips.
DB presses for HSPUs--used 40 lb. but only got 8 reps; switched to 35 lb.; had to switch to 30 lb. DBs somewhere in the second round
ring dips (hung them on the Smith machine) were not so great depth--hard!--almost to top/lockout but no rotation of hands
BWt = 151
HSPU self assisted on smith machine
Dips on bar with 15#
Push-ups have never been so hard
9 min and some change as required didnt have any thing to count the seconds
HSPU were against a wall. Arms moving slightly up and down, but more ROM than usual.
Did 3x dips on couch w/ feet on a stability ball
PUs were on my knees so I could have full ROM
Round 1: 6:40
Round 2: (5:35) 12:15
Round 3: (4:01) 15:16
Arms were dead after my 63 dips. Wasn't sure I could hold myself up for HSPU
Round 1: 5:00
Round 2: 4:20 (9:20)
Round 3: 2:38 (11:58)
Subbed 3x chair dips w/ exercise ball and only went down 1/4 of the way on HSPU's. I'll get to the floor soon.
Did this a few days ago and neglected to post. Think I only did 2 dips as sub for ring dips. It was about 18 mins. HSPU's broken into 3 sets each time, dips into 2.