October 26, 2005

Wednesday 051026

For time:
50 pound Dumbbell squat cleans, 10 reps
21 Handstand push-ups
35 pound Dumbbell squat cleans, 15 reps
15 Handstand push-ups
25 pound Dumbbell squat cleans, 20 reps
9 Handstand push-ups

Post time to comments.

Take cleans from the ground each rep.


Enlarge image

Trainer prep for next month’s CrossFit Seminar in Golden Colorado.

Congratulations, Eva T - our first female backwards roll to support on rings! [video]

Posted by lauren at October 26, 2005 7:26 PM

Great job Eva!

Comment #1 - Posted by: Neal Thompson at October 25, 2005 7:39 PM

Bring it!

Comment #2 - Posted by: Cujo Jones at October 25, 2005 7:47 PM

what is the sub for hspu's? Should I just do it up against the wall and limit the range of motion? What are some different subs?

Comment #3 - Posted by: Tyrone at October 25, 2005 7:51 PM

Do you use 2 dumbbells in a squat clean? And is this just a clean but you must get underneath it before the catch?

Comment #4 - Posted by: Nick at October 25, 2005 8:01 PM

E-VA T....E-VA T....E-VA T..
The seminar in CO is going to be legit.

Comment #5 - Posted by: grady mac at October 25, 2005 8:32 PM

Instead of doing 50lb dumbbell squat clean is it a satisfactory sub to 100lb barbell clean?

Comment #6 - Posted by: Byron D. at October 25, 2005 8:41 PM

Great work Eva!

Comment #7 - Posted by: RossB at October 25, 2005 8:46 PM

Eva T's the man, um argh i mean the Woman
great job Eva.

Bryon D.
the barbell is a good sub if you don't have Db's

try here
chech out substitution 3.8
standing military press is also an option but not as good as practicing handstands.

use 2 dumbells and catch them in a front squat as deep as u can go with good form.

Comment #8 - Posted by: stephen R at October 25, 2005 8:51 PM

Eva, you rock! Great job.

Comment #9 - Posted by: Jack Cantwell at October 25, 2005 9:12 PM

I'm going to need some sort of video for a Dumbell Squat Clean.

Comment #10 - Posted by: gabe C at October 25, 2005 9:25 PM

Gabe - if you look under "exercises" at the "squat clean" you will get a pretty good idea of the move. Just do it with dumbells instead.

Comment #11 - Posted by: beth at October 25, 2005 10:31 PM

Get some, Eva!!

Comment #12 - Posted by: Andrea at October 25, 2005 10:35 PM

Very impressive, Eva. Makes me want to go practice on my rings more!

As for this WOD, I've only got two 1.5pood kbs and two 25lb dumbbells to work with... this should be fun.

Comment #13 - Posted by: Eric '07 at October 25, 2005 10:50 PM

i've just started crossfit and i don't think i can do handstand pushups are there any substitutions?

Comment #14 - Posted by: sumi at October 25, 2005 11:27 PM

I think crossfit would work out even better with a workout partner, is their anybody in Dayton, Ohio who is an crossfit junky

Comment #15 - Posted by: Jp at October 25, 2005 11:32 PM

Great job Eva!!

Rest day for me. :)

Comment #16 - Posted by: Mike Joyce at October 26, 2005 12:41 AM

Solid Eva.


Comment #17 - Posted by: Dan Silver at October 26, 2005 2:14 AM


And everybody else (me included) not too comfortable yet with hspu, I think a quote from Coach Glassman on hspu substitutions for 'Diane' might be helpful:

"If you need help with the handstand push-up take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk."

Comment #18 - Posted by: phil_moncel at October 26, 2005 2:23 AM

25lb dumbells 10x
11lb dumbells 15x 20x
hspu with help
11:46 (answered door in the middle and forgot to stop watch, and other interuptions...kids)
still kicked my tail.

Comment #19 - Posted by: maren at October 26, 2005 2:41 AM

used 20kg, 15kg then 12.5kg db's for the squat cleans.
hspu's were all partials and are my achilles heel
need to make them my strength.

18:50 nuff said

Comment #20 - Posted by: stephen R at October 26, 2005 3:22 AM

Nicely done Eva.

I now have something else to try on the rings today. That is the problem, the rings are so addicting that I can't help myself but get on them every chance I get.... ahh well.... lets hear it for over training.

Comment #21 - Posted by: Ian at October 26, 2005 3:34 AM

15x35#, 20x25#, 25x15#
Did all the HSPU's with my toes on a wall for balance, those puppies are difficult!
14:38, what a great workout.
I wish I'd found crossfit like 12 years ago!

Comment #22 - Posted by: John H at October 26, 2005 3:37 AM

used 45#, 30# and 20# dumbells for squat cleans, and bar shoulder press (95#) for HSPUs. 11:58

Comment #23 - Posted by: zman at October 26, 2005 4:08 AM

cfwu x 2

20 x 50#,
15 x 35#
10 x 20#
For DB squat cleans (I thought decreasing by 15#'s guess I should read more carefully next time.)

21-15-9 Assisted HSPU's with toes on a bench.

total time: 10:29

Nice little workout, the DB squat cleans felt very awkward as opposed to barbell SC's I had to experiment to find a good way to "rack" the DB's when I was coming up on the front squat. I realized during the set with the 35's I was throwing the weight up rather than cleaning it up. (bad form...ugh)

Comment #24 - Posted by: Allen Yeh at October 26, 2005 4:21 AM

35# x 10
25# x 15
20# x 20
Sub'd bar push ups


Comment #25 - Posted by: Scott W. at October 26, 2005 4:21 AM


50lb db squat clean 10
21 hspu
35 lb db squat clean 15
15 hspu
25 lb db squat clean 20
9 hspu

Handstand pushups not all the way down.

Comment #26 - Posted by: Matt B at October 26, 2005 4:22 AM

Just saw the video....that's awesome congrats Eva T.

Comment #27 - Posted by: Allen Yeh at October 26, 2005 4:23 AM

Subbed 35# DB shoulder press for HSPU. My HSPU suck something fierce.

Total time: 11:06

R1: 0:48, 2:08; total: 2:56
R2: 1:04, 3:18; total: 4:22
R3: 1:25, 2:23; total: 3:48

R1: SC: unbroken; SP: 7-5-4-3-2
R2: SC: unbroken; SP: 2-2-2-1-1-2-2-2-1
R3: SC: 12-8; SP: 1-1-2-2-1-1-1

Well, turns out my shoulder presses suck severely, too.

Happy with the first 2 rounds of squat cleans. Not happy having to break up the last round of them. Truth be told, my legs were burning but i still had juice, both muscle and wind. i think i just pansied out instead of working through the pain. Need to dig a bit deeper next time.

Comment #28 - Posted by: john v. at October 26, 2005 4:38 AM

Congrats, Eva! Looking great!

Comment #29 - Posted by: john v. at October 26, 2005 4:39 AM

Great job Eva! I have to get myself some rings!

What is the difference between a clean and a squat clean?


Comment #30 - Posted by: Joe Flesche at October 26, 2005 4:45 AM

Deadlift ME black box day


BW = 170 this morning.

Comment #31 - Posted by: Christopher Forbis at October 26, 2005 5:05 AM

A good substitute for HSPU is an incline push-up. Put your feet up high on something (I used to use a barbell placed high in a squat rack) and do push-ups. Gradually increase the angle over a period of weeks/months.

Comment #32 - Posted by: Dave Campbell at October 26, 2005 5:10 AM


50lb db squat clean 10
21 hspu
35 lb db squat clean 15
15 hspu
25 lb db squat clean 20
9 hspu


Comment #33 - Posted by: JoshS at October 26, 2005 5:40 AM


-sub'd 95 lb overhead press for handstand push-ups.

Comment #34 - Posted by: David B. at October 26, 2005 5:42 AM

Team Baghdad

as r'xd:

SSG Rose 6:20
SGT Norman 6:40
SPC Terry (subbed barbell) 6:15
SGT Galloway 11:05

Comment #35 - Posted by: jan jeffrey at October 26, 2005 5:42 AM

Can't get the slide shows to come up on my computer, any suggestions?

Comment #36 - Posted by: Bob C at October 26, 2005 6:12 AM

We have a small group workout in Enfield CT Friday at 1030 AM. If anybody in the area is interested let me know and I'll give you the details. Chris S are you coming?

Comment #37 - Posted by: brian at October 26, 2005 6:18 AM

HSPUs were assisted with smith machine so I can go all the way down. Working up to one leg, then no legs.
Cleans were as Rx'd. Short, but sweetly tough.

Comment #38 - Posted by: Jamie W. at October 26, 2005 6:23 AM

Bob C.

I upgraded the Java on my PC and the slideshows started to run fine. Go to www.java.com.


Comment #39 - Posted by: Greg at October 26, 2005 6:29 AM


I have always done HSPU with my chest facing the wall (toes on wall for balance) and with my hands on the floor. Today, I tried them with my back to the wall and with my hands on 4x4 blocks. WOW, what a difference. These were a totally different animal. Much, much harder for me. I've never been especially good at overhead work and this highlighted it painfully. If every weakness is an opportunity, then I just won the lottery.

Comment #40 - Posted by: Andy L at October 26, 2005 6:35 AM

Great job Eva! I still haven't figured that one out....

7:36 - Weights as posted, butt to ankles squat cleans from the ground each rep. No breaks the first set of cleans. Despite having lighter dumbbells the next two rounds, I had several breaks on each. No breaks on the HSPUs.

Comment #41 - Posted by: kelly moore at October 26, 2005 6:58 AM

Crossfit Virginia

Well, we are not up to speed with HSPU yet, so we subbed with standing shoulder presses.

Erika/ Time 5:22
Leigh-Anne/ Time 5:46
used 20#/15#/10# DB for squat cleans and 15# for shoulder presses

Craig/ Time 10:50
used 50#/35#/25# DB for squat cleans and 35# for shoulder presses

Comment #42 - Posted by: Erika at October 26, 2005 6:58 AM

Subbed barbell weights for dumbells.

Subbed stair pushups for hspu.

Next time I'll read comments first.

Squat clean 35#/25#/10#


Comment #43 - Posted by: CO Jeff at October 26, 2005 7:17 AM

15:00 as rx'd
hspu getting better

Comment #44 - Posted by: David at October 26, 2005 7:44 AM

Did own wod due to differing goals...
DB Snatch with Rows 4 sets of max all the way up to 60#db and 250# rows
weighted leg raises for 5 sets
db alternating incline press 2 sets with 80#...

Smoked and done in 30 minutes, met a cfitter who just graduated Ranger scool - Congrats Matt - you did good on todays wod!

Comment #45 - Posted by: JEV at October 26, 2005 7:49 AM

41 YO Male
187 lbs.
12:27 as Rx
Partial HSPU(improving)

Comment #46 - Posted by: S.Lamar at October 26, 2005 8:40 AM

Eva your Awesome.
As rx'd
50# 10 unbroken
21 hspu broken
35# 15 10/5
15 hspu broken
25# 20 10/10
9 hspu 4/2/2/1

Comment #47 - Posted by: Jim at October 26, 2005 8:43 AM

subbed 30, 35, and 50# dumbell press for hspu and still got my butt kicked. Much harder than anticipated.

Comment #48 - Posted by: Hartman at October 26, 2005 8:48 AM

16:08. If anyone is curious about form, it's helpful to look at the October 2004 Crossfit Journal. There is a picture and brief description of the exercise in the dumbell section just after the dumbell snatch. It appears the primary difference between dumbell and barbell clean is the grip. Db cleans are done with a hammer grip. The dumbells are in the hammer grip position just outside the feet at the start.

Comment #49 - Posted by: Delaney Henretty at October 26, 2005 8:49 AM


i have instituted a quasi-crossfit program at my school in the Dayton-area. many teams are using parts of it and several teachers as well.

we are seriously considering finding a way to get an affiliate in Dayton (specifically Kettering).

Comment #50 - Posted by: Baxter at October 26, 2005 8:50 AM

13:40 as rx'd

Comment #51 - Posted by: RAINBOLT at October 26, 2005 9:21 AM

10:02 as rx´d

Comment #52 - Posted by: Jussi at October 26, 2005 9:28 AM

approx.13 min.
30#,25#,20# squat cleans
pikeD HSPU

Comment #53 - Posted by: Sue A. at October 26, 2005 9:32 AM

hspu still not quite nose to floor

Comment #54 - Posted by: astone2 at October 26, 2005 9:39 AM

Eva T, gettin after as usual baby. Outstanding work.

Comment #55 - Posted by: Eddie Lugo at October 26, 2005 9:40 AM

Team Ruthless Crossfit Va.

did the weights and HSPU's as RX'd,but we were in debate as to whether we did hanging or touch and go DB squat cleans.We decided on the hanging DB squat cleans.

Time was 4:26

Recovered from that and decided to try touch and go squat cleans with a barbell.here is what I did.

3 rounds of 15 for time.
100 lb.BB touch-n-go squat cleans and HSPU's
this was much harder

Time was 9:35

finished up with 5 sets of Bench Press

Great WOD


Comment #56 - Posted by: JeffT at October 26, 2005 9:45 AM

cfwu x3

WOD: 14:57 w/ forehead-to-ground negatives for the HSPU. i suck at HSPUs and i know it. i really need to work on them bc kicking up into a handstand 45 times sucks. DBSCs were pretty solid...a little slow and deliberate, but i only had to break the middle set. something later.

Comment #57 - Posted by: ediddy at October 26, 2005 9:45 AM

Eva, that's great.

My HSPU's were toes against the wall for balance, and I was not quite to the floor.

Comment #58 - Posted by: Jerry S. at October 26, 2005 9:47 AM

Today was the first time I walked from a WOD.
No excuses. I was just having an awful go at it.
Good work everyone else.

Comment #59 - Posted by: bradw at October 26, 2005 9:50 AM

wu on bike 12 minutes

40#db clean 10 reps
21 hspu's =3.07.02
30#db clean 15 reps
15 hspu's =4.21.67
25#db cleans
9 hspu's =4.44.96
total = 12.36.65
did the cleans with db's at sides and db's in front.. definately sucking wind on this one..

Comment #60 - Posted by: dennyy at October 26, 2005 9:53 AM

cfwu x3

subbed 20# for 25# dumbbell. HSPU's to medicine ball and than up.


Comment #61 - Posted by: Bob Cornute at October 26, 2005 9:56 AM

35lb, 30lb, 20lb

Started to get the hang of it by the end. I couldn't believe how gassed I was getting. I shut off the watch and worked on technique.

Subb'd 65lb MP for HSPU's

Comment #62 - Posted by: Scott E. at October 26, 2005 9:58 AM

Greg Amundson - 5:58

Comment #63 - Posted by: Coach at October 26, 2005 10:03 AM

Did as required except HSPU were pretty pathetic ,just moving arms a few inches at elbows.I to was suprised at the cardio effect and the wobbly legs after...still I should know better!!

Comment #64 - Posted by: Guy uk at October 26, 2005 10:22 AM

Squat cleans as Rx'ed
HSPUs did 21 and 15 with my feet on a smith machine bar as high up as I could get it and still touch it with my feet. Someone used it on the last set so I just did 9 push presses with the 50lbs. dumbells.

Comment #65 - Posted by: JB at October 26, 2005 10:25 AM

Used 22kg D.b for first set, 16kg for 2nd, 12kg for third

Time 14:37

Comment #66 - Posted by: DavidE at October 26, 2005 10:25 AM

HSPU assisted at smith machine - toes holding bar - knees slightly bent.
50lbs squat cleans looked like shit but the rounds 2 and 3 much better technically
1st time doing DB squat cleans so experimented a little with positioning

Comment #67 - Posted by: Trevor at October 26, 2005 10:25 AM

12:38, but subbed:

115# barbell x 10
85# barbell x 20
65# barbell x 30


Comment #68 - Posted by: Ray V. at October 26, 2005 10:26 AM

Went from (poor) memory and instead did:

50 pound Dumbbell squat cleans, 9 reps
21 Handstand push-ups
40 pound Dumbbell squat cleans, 15 reps
15 Handstand push-ups
30 pound Dumbbell squat cleans, 21 reps
9 Handstand push-ups

T = 15:38

Comment #69 - Posted by: Alex McClung at October 26, 2005 10:28 AM

12:26. Ugly time.

Comment #70 - Posted by: pwoodruff at October 26, 2005 10:28 AM

Did yesterday's WOD first, then did a short(1/3) version of today's WOD

5reps, 50# DB Squat Cleans,
10reps, 35# DB Squat Cleans,
15reps, 20# DB Squat Cleans,


Comment #71 - Posted by: Patrick Kennedy at October 26, 2005 10:28 AM

DBSC as RX'd
HSPU assisted by resting tops of both feet on bar of squat cage, body held at something like 15-20 degrees from vertical.

Comment #72 - Posted by: Mike_h at October 26, 2005 10:52 AM


Smith machine assist.
Let's just say this workout is a work in progress for me!

Did some extra dumbbell squats to make up for poor form.

Even a bad Crossfit day rocks!

Comment #73 - Posted by: Van at October 26, 2005 11:02 AM


14 min even
sub 35# db/25#/20#
all broken
wu=5 min stairclimb
xfwu x 3 strick pu

back very tight/soar from yesterday!

Comment #74 - Posted by: GregEv at October 26, 2005 11:06 AM

For time:
50 pound Dumbbell squat cleans, 10 reps
**21 Handstand push-ups (11 unassisted, rest supported in dip station)
35 pound Dumbbell squat cleans, 15 reps
**15 Handstand push-ups (supported in dip station)
25 pound Dumbbell squat cleans, 20 reps
**9 Handstand push-ups (supported in dip station)
1 month ago I couldn't do 1 HSPU, so pretty pleased with today's effort.

Comment #75 - Posted by: jdg at October 26, 2005 11:12 AM

pathetic ROM on HSPU's

Comment #76 - Posted by: CodyC at October 26, 2005 11:17 AM

45# X 10
21 hspu
35# X 15
15 hspu
25# X 20
9 hspu

Time = 15:01
My form on the first set of cleans was poor, but improved on the last two.

Comment #77 - Posted by: Mike O at October 26, 2005 11:35 AM

cfwu x 2

DB Sq Cl (40lb x 10, 30lb x 15, 20lb x 20)
self-assisted HSPUs 21, 15, 9


even with my modification, it was still a rough workout.

finished with 3 sets of ring dips.

Comment #78 - Posted by: John Messano at October 26, 2005 11:37 AM

11:48 as Rx'd

Comment #79 - Posted by: Mulcahy at October 26, 2005 11:44 AM

ANYBODY?COMPUTER GEEKS...I cant pull up any of the WOD videos... do I need to install special software??? thanks

Comment #80 - Posted by: dave k at October 26, 2005 12:01 PM

Big mistake, didn't follow instruction, started working towards 5o reps w/50# db and stopped around 20 in the firstround. Anyways corrected things and finished 13:49

Comment #81 - Posted by: dan-rockford at October 26, 2005 12:12 PM

Dave K;


Try installing the latest version of Windows Media Player of the Microsoft website. Try the link above, I could not test it because it was blocked by my company.


Comment #82 - Posted by: Greg at October 26, 2005 12:15 PM

17:27 with prescribed weights and combination of HSPU to 1/2 depth and pushups with feet elevated about 3 1/2 feet on bar

Comment #83 - Posted by: Sam L at October 26, 2005 12:22 PM

Hey y'all, what Delaney said about the hammer grip makes sense to me at the bottom, but how do you transition at the top of the clean (what is the grip at the top?) My Journals don't go back that far. Thanks!

Comment #84 - Posted by: matt halperin at October 26, 2005 12:25 PM

Flight PT: 400m, Tabata Squats, 1200m.

Anxiously awaiting delivery of my power rings- my darling fiancee got them for me as a gift for our wedding this Saturday. She couldn't keep the secret.

Comment #85 - Posted by: AndrewB at October 26, 2005 12:32 PM

I came back to check out comments again, and saw where it was instructed to take each rep from the ground.I need to be more awake when I read the WOD:)


Comment #86 - Posted by: JeffT at October 26, 2005 12:42 PM

Hey Matt, stays hammer throughout. The article suggests not to curl the weight. So in my humble opinion I would say you should explode with the hips just as you would on a regular clean w/ straight arms and 'catch' by bring your elbows forward as you come underneath the weight into a full squat.

Comment #87 - Posted by: Delaney Henretty at October 26, 2005 12:44 PM


I'm really not sure about how correct my form was, I think I played into the pitfalls mentioned in the CF description. It was an ass kicker, but fun! I'm learning to enjoy the feel of pulling heavy weight. Thanks Coach and Lauren!

Comment #88 - Posted by: Tyrone at October 26, 2005 12:48 PM

Everybody needs to checkout the cross-fit Oklahoma site it is awesome, especially that big sexy guy named Reed. No but really we have some amazing people and athletes, like Iva, Larry, Denise, and my second mama Coach Carney. keep it up guy's. Hey lisa let me know if you got my e-mail.

Comment #89 - Posted by: Reed at October 26, 2005 12:51 PM

squat cleans as rxd
35 lb. dbs for hspu's

Go Eva!

Comment #90 - Posted by: jimbutts at October 26, 2005 1:00 PM

11:59 as rx'd, all full range squat cleans

Comment #91 - Posted by: PFEIFER at October 26, 2005 1:14 PM

45lb db cleans X 10
21 HSPUs
30 lb db cleans X 15
15 HSPUs
20 lb db cleans X 20

Comment #92 - Posted by: PeterN at October 26, 2005 1:21 PM

Had to sub a lot on this one due to equip (or lack thereof!)

dbells were swapped for a pair of 16kg kbells and did not decrease in weight.

hspu were swapped for strict military press with 25kg

karl = 11:43.98
dan = 16:03.12

man, those kbell squat snatches hurt....

oh yeah, 20 mile cycle and 250 press ups today as part of my work challenge!

Comment #93 - Posted by: karl at October 26, 2005 1:29 PM

Hi all,

This is our run/plyo/hold day
Workout as follows
Combination skip, hand stand against wall, single leg hop, karioky (Sp?), and double leg hop. Hand stand hold (:10) followed each exercise and the skip alternated with the other three. Distance covered was 120" per mobile movement. Five rounds. Duration 23:00.
Lisa did an abbreviated version of this for four rounds. Duration 18:40.

Comment #94 - Posted by: Jonathan Jensen at October 26, 2005 1:29 PM

40# db SC x 10
21 assisted HSPU
30# db SC x 15
15 assisted HSPU
20# db SC x 20
9 assisted HSPU

Gotta work on getting unassisted HSPU!

Comment #95 - Posted by: amullican at October 26, 2005 1:30 PM


30#,25#,20# squat cleans

I actually did my first unassisted HSPU!!!...all others were assisted with legs bent at knees and calf over bar...

Comment #96 - Posted by: Katie Jo at October 26, 2005 1:42 PM

Did the cleans from the ground, but didn't drop back into a deep squat, which explains my lightning time compared to everyone else. HSPUs with feet on 4.5 foot support, sets unbroken.


Comment #97 - Posted by: robp at October 26, 2005 1:52 PM

16.40 as Rxed, all sets broken though. Way too slow.

Comment #98 - Posted by: Dan M at October 26, 2005 1:54 PM

I figure I should open a sandwich shop with all the SUBS I made today:

40lb DB Thrusters x 10,10,10,10,5
Upright Row x 75x10;65x10,10,10,5

Comment #99 - Posted by: Brian M. at October 26, 2005 2:02 PM

Eva you are amazing!!!!

Time 10:07

This was a butt kicker. Can not do full HSPU's due to a shoulder injury so did partials. Used a ladder with my feet on the 4th rung. Will work my way up the ladder till I can do full HSPUs again.

Comment #100 - Posted by: Ben C at October 26, 2005 2:09 PM


Wow, it was amazing how hard those squat cleans got during the higher reps towards the end. Definitely fun times!

Comment #101 - Posted by: Jesse at October 26, 2005 2:27 PM

Executed the WoD without proper timing: between 15-20 minutes approximately. (assisted HSPUs).
- R1: 45lbs/22 HSPUs, broken sets
- R2: 35lbs/17 HSPUs, broken sets.
- R3: 25lbs/12 HSPUs, broken sets.
-Did not start from floor as prescribed, missed that instruction.
- Additional 2 sets of DBSC done with 50 and 40lbs jusr for practice and effort.

Comment #102 - Posted by: Brand at October 26, 2005 2:29 PM

wod as rx'd

Comment #103 - Posted by: lance at October 26, 2005 2:36 PM

10 minutes, but holy cow, I can't do a HSPU worth squat (?). More like a spastic shrug!
Plus, it's really hard to do proper pull-under squats in the clean w/ such light weights.
Great WOD though.

Comment #104 - Posted by: bebeck at October 26, 2005 2:43 PM

I'm used to getting stares from my regular workouts but EVERYONE stares during CrossFit workouts.

Handstand pushups were against the wall.
Time: 10:35

Comment #105 - Posted by: RanCar at October 26, 2005 2:57 PM

Used 20#,15#,10#. Only weights available today, however I couldn't have gone much heavier. All cleans from ground and butt to ankles. HSPU against a wall, and a little deeper. Last times were small pulses, today I actually got some depth and was able to push back up.
Finished with a 1000m row.

Comment #106 - Posted by: Krista J. at October 26, 2005 3:12 PM


I used 25#, 15#, 12.5# on the dumbbell squat cleans. I did 30# overhead press in place of the HSPU.

Comment #107 - Posted by: Leanne at October 26, 2005 3:15 PM

10:10 w/ mods

Weights were 44#, 33#, #20. For the HSPUs, I did an assist with my feet hooked over a bar. Even so, all sets were broken. I may have lost a minute or so waiting for equipment, but the rest wasn't unwelcome.

Comment #108 - Posted by: John Elstad at October 26, 2005 3:24 PM

8:03 with feet on a smith rack bar for HSPUs

...and in other related news in this mornings L.A. Times:
"I'm so much more fit," said Garcia, whose team is hosting the North Orange County tournament this week. "I don't come out of games anymore, I just set the whole game."

Garcia said he used a training program originally designed for the military and police but is now used by athletes and fitness enthusiasts.

"It's a bunch of fast-paced, multi-repetition exercises that you try to go through as fast as you can," Garcia said. "Eventually, you just start getting better at it."

Comment #109 - Posted by: NikOlas at October 26, 2005 3:25 PM


Should have been m8uch faster, but I tore all the skin off my left hand and could barely hold the dumbell. As it was, I was bleeding all over the floor by the end.

Comment #110 - Posted by: brendan melville at October 26, 2005 3:37 PM

Did 7 HSPU's on first set and finished that set w/135# standing shoulder press. Next two rounds were 95#.

Cleans as Rx'd.

Missed yesterday's w/o, so I followed today's w/15 x 35# DB snatch (too light), 15 PU, 9 x 55# DB snatch, 9 PU.

Bodyweight 215.
Total time ~35 min.

Comment #111 - Posted by: THanes at October 26, 2005 3:57 PM

My form was horrible so I lowered the weights to 35, 20, 10 and did hspu's with feet/knees supported

Comment #112 - Posted by: Sam P at October 26, 2005 3:57 PM

Ring dips, OHS then

100 pullups and 100 HSPU for time - 14:32 total.

Started with weaker exercise HSPU and did only as many pullups each rotation as HSPU. Took me 15 rounds to complete all.

Comment #113 - Posted by: craigv bwt 185 at October 26, 2005 4:39 PM

Sub workout above was due to back still being somewhat tender from Linda, still

Comment #114 - Posted by: craigv bwt 185 at October 26, 2005 4:40 PM


Had to change out weights on dumbbells between

Comment #115 - Posted by: Mel Jenkins at October 26, 2005 4:49 PM

As rx'd

19min 15sec

No subs, and full range.

Comment #116 - Posted by: Anand B. at October 26, 2005 5:03 PM

88 lbs on bar - 10reps
63 lbs on bar - 20 reps
48 lbs on bar - 30 reps

Not sure what my time was????

Comment #117 - Posted by: MarkM at October 26, 2005 5:03 PM

Team Ruthless
CrossFit Virginia
Did cleans from the hang
Dino: 3:22
Dr. Miller: 4:00
Ashley: 4:55

Comment #118 - Posted by: Dino at October 26, 2005 5:27 PM

How many pounds is "1.5 pood" on the kettle bell??? The ones at my gym have weights on them. Any help would be awsome.

Comment #119 - Posted by: Jonny at October 26, 2005 5:42 PM

How many pounds is "1.5 pood" on the kettle bell??? The ones at my gym have weights on them. Any help would be awsome.

Comment #120 - Posted by: Jonny k at October 26, 2005 5:42 PM


Weights as rx'd. All sets except the last set of HSPUs broken.

Dumbell squats are killer. I actually lost my balance and fell back on my ass during the first set (no damage done). These really left me winded.

I still can't kick into any kind of handstand so I pretty much just walk my self up the wall (facing the wall). The pushups themselves are still pretty shallow but seem to be improving a little bit.

Stopped the clock and finished up with some attempts to kick into a handstand on my parallettes against the wall. A couple of times I came really close.

Comment #121 - Posted by: DaNewf at October 26, 2005 5:43 PM

as required:


Comment #122 - Posted by: Jack M at October 26, 2005 5:49 PM

10:09 with the following mods:
25# dumbells for all SC's using hammer grip
HSPUs all against wall at an angle (hands around 2' from wall, facing wall) but good range.

Bonus points for dodging my spastic border collie while completing.

Comment #123 - Posted by: Ellen S at October 26, 2005 5:49 PM

for some reason i felt like Oly lifting heavy today post-WOD. so after work i went w/ C&Js and got a 20# PR of 195. front squat still limits me, but im bearing down on my goal of 225. word up.

also, congrats to Andrew B!

Comment #124 - Posted by: ediddy at October 26, 2005 5:49 PM

As Rx'd: 20:39

All sets were broken. DB squats cleans are very challenging. Its very strange to rack them on the shoulders. Form needs improvement.

HSPUs were subbed with 40lb DB presses in the second two sets.

Comment #125 - Posted by: A.M. at October 26, 2005 6:10 PM

OLAD Squats
340 for 5
365 for 3
390 for 2
395 for 2

Crossfit ME
Standing press, 8 sets of 2


Comment #126 - Posted by: steven stackpole at October 26, 2005 6:18 PM

i only had 50# dbs to work with, so i did it the hard way:
9-15-21 db squat cleans @ 2 x 50# (from floor)
21-15-9 HSPU
time = 10:38

everything broken but the nines.
BW = 165#

Comment #127 - Posted by: JC at October 26, 2005 6:26 PM

What a great work out. Took me about 31 minutes to complete. Use a BB instead of DB's.


Comment #128 - Posted by: Joe Flesche at October 26, 2005 6:30 PM

Jonny K

I believe that 1.5 Poods is equivelant to 54lbs. In the past Coach posted that a 55lb DBL is the sub for 1.5 Pood Kettel Bell.
Get some.


Comment #129 - Posted by: DJ at October 26, 2005 6:38 PM

12:42 as Rx'd
this one really worked the shoulders, as I found out partway through my 2nd set of HSPUs, as I was barely able to do them.

Comment #130 - Posted by: Reckdenwald at October 26, 2005 6:49 PM

CF Warmup -pullups/dips
3x2min. Jump Rope

Subbed oly bar on cleans
HSPU assisted but unbroken


Comment #131 - Posted by: Rob_M. at October 26, 2005 6:51 PM

A couple of guys from work joined me today for the workout. It was cool to not be the only one getting looks and feeling light headed. Fight Club, Errrr.... CrossFit grows by two more!

WOD :8::27 DJ
:15::35 Javie
:16::00 Jack/John(subed 35,25,15lbl DBL)

My legs were smoked from morning run already. They're dead now. We definatley need to work on our form. But seeing that you catch it in the Hammer grip makes me realise we weren't too far off. HSPU's were done w/feet on a leg lift/dip bar station. I really need to work on doing a real handstand though.

Got a pretty good ab workout from laughing at John and his remarks as he was getting his Arrsss kicked by this one. Welcome to the club guys! Hoo-Ya!

Comment #132 - Posted by: DJ at October 26, 2005 6:56 PM

No WOD today, but did a "crossfit prepares you for life" workout. Loaded 1-2" gravel into 5 gallon buckets, carried buckets, lifted buckets into truck. Lots of gravel, lots of buckets. Emptied buckets and repeated, many times.

Comment #133 - Posted by: Steve S at October 26, 2005 7:04 PM

Damn, made this one a bit harder by doing DB Squat Cleans @ 10, 20, and 30 reps instead of 10, 15, 20. Oh well. Otherwise completed as prescribed in 14:26. Shoulders are burning!

Comment #134 - Posted by: Gary Yetter at October 26, 2005 7:20 PM

10:10 as Rx'D and accidentally did 20 reps with the 35lbs DB's.

Comment #135 - Posted by: Troy Archie at October 26, 2005 7:22 PM

25lb db on 1st 2 rounds, 20lb on 3rd. 10 min elliptical warm up 12/12.

Comment #136 - Posted by: kevin o at October 26, 2005 7:23 PM

No internet access this morning! I faked my own WOD with some cleans, thrusters and deadlifts. Feeling good! Looking forward to doing this WOD tomorrow.

Comment #137 - Posted by: D at October 26, 2005 7:33 PM

as rx'd
3 min warm up run

50lbs 8(f on 9) / 2
HSPU 16 on smith press / 5 on wall
35lbs 10/5
HSPU 10 on smith / 5 on wall
25lbs 10/10
HSPU 9(f on 10) smith / 1 wall

Comment #138 - Posted by: marshall at October 26, 2005 8:01 PM

Dbs: 40s/30s/20s

Comment #139 - Posted by: Lynne Pitts at October 26, 2005 8:03 PM

weights as rx'd, HSPU's against smith machine


Harder than I expected.

Comment #140 - Posted by: Rico at October 26, 2005 8:16 PM

8:52 as Rx'd

10:15 w/ DB Squat cleans - 2x35#, 30#, 25#
HSPUs with feet on foot locker, body in a "v"

Comment #141 - Posted by: Eric2 at October 26, 2005 9:46 PM

crossfit tikrit:
mfbunch: 7:44
joeyd: 7:43
rom for hspu needs work for both!
adjusted weight for bodyweight, used 45's on first set, all others as prescribed, first set unbroken all remaining sets broken

Comment #142 - Posted by: mfbunch at October 26, 2005 9:49 PM

Time: 5:08
40 pound Dumbbell squat cleans, 10 reps
21 Handstand push-ups with 6 holes showing on squat rack
30 pound Dumbbell squat cleans, 15 reps
15 Handstand push-ups, same as above
20 pound Dumbbell squat cleans, 20 reps
9 Handstand push-ups, same as above

Comment #143 - Posted by: Steve G at October 26, 2005 9:54 PM


Comment #144 - Posted by: Rajesh at October 26, 2005 10:06 PM

16 minutes. HSPU's were killing me :(

Comment #145 - Posted by: monkeyboy at October 26, 2005 10:07 PM

Group Moffett completed the WOD in 14:50:22, this was an interesting workout with lots of sweating.

Comment #146 - Posted by: Adrian D at October 26, 2005 11:02 PM

we all did this as Rx'd times all scattered time range 6:15 to 10:00. We get a lot of funny looks from the marines here. Little do they know thier docs are in better shape than they are. HEHEHE. Keep up the stong work crossfit. Hey coach I have not scene a WOD w rowing in a long time....what gives???
Respectfully yours,
-Your Disciples

Comment #147 - Posted by: Amin,Perez,Poole,Scarborough,Cannon,Cheever at October 26, 2005 11:03 PM

45# DBs for HSPU


Comment #148 - Posted by: Laurion at October 27, 2005 12:56 AM

16:13, had to break up cleans, about 70% of HSPUs were negs to headstand, the others @ 50% flexion.

Comment #149 - Posted by: matt halperin at October 27, 2005 1:24 AM

~17 min...hspus were only about 1/4 rom

Comment #150 - Posted by: ChrisNelson at October 27, 2005 1:41 AM

Felt kinda ornery this morning. The WOD, as usual, took care of that. HSPU forehead to floor, back to wall.

09:54 as Rx'd.

Sountrack: The Bled.


Comment #151 - Posted by: Dan Silver at October 27, 2005 1:46 AM


feet on smith machine for hspu support

Comment #152 - Posted by: broot at October 27, 2005 3:29 AM

8:01 Rx'd HSPU head to floor, feet on wall.

Comment #153 - Posted by: Michael P at October 27, 2005 4:20 AM

Messed this one up, glanced at it, thought I would do it today but ended up at the gym last night.


21 HSPU's
50 pound Dumbbell squat cleans, 10 reps
15 Handstand push-ups
35 pound Dumbbell squat cleans, 20 reps
9 Handstand push-ups
20 pound Dumbbell squat cleans, 30 reps

Time as modded: 16:43

Couldn't find a rhythm with the db squat cleans. Uncomfortable pulling from down low with feet close together so basically deadlifted 'em to the hang and then cleaned from there. At least one success though, managed to completely avoid bicep involvement so there must be some hip pop somewhere.

Cheers, kempie

Comment #154 - Posted by: kempie at October 27, 2005 4:25 AM

as rx'd:

Comment #155 - Posted by: Cates at October 27, 2005 4:40 AM

Used 40's, 25's, 20's. I need to get some 30's and 50's to round out my dumbbell set. HSPU's were weak...maybe 2 inches deep. I had a hangover from my b-day last night.


Comment #156 - Posted by: Kevin at October 27, 2005 5:48 AM

Just got back in the game a week or so ago. Got this one in 8:20. Did the HSPU hanging from a bench.

Comment #157 - Posted by: Grande at October 27, 2005 5:59 AM

10:50 as rx'd

Comment #158 - Posted by: OPT at October 27, 2005 6:00 AM

10:28 as prescribed.

HSPU's broken and need to go deeper. Funny that the 25# DB don't seem so heavy but I was huffing and puffing like a freight train.

Comment #159 - Posted by: RickB at October 27, 2005 6:42 AM

Couldn't remember the danged order of things, but I got it (sort of) right:

2 x 50 lb DB Hang squat cleans (not from floor) -- 10 reps
21 HSPUs

2 x 35 lb DB HSC -- 20 reps
15 HSPUs

2 x 20 lb DB HSC -- 30 reps

All handstand pushups were done as a mix of (very few) full-range (usually the first 2 or 3 of each set), then partials, then full-range negatives.

10:30 total time

Comment #160 - Posted by: davidjwood at October 27, 2005 7:03 AM

A road trip took me away from the internet and gym for the last 3 days, so I was feeling puny and weak from CF withdrawl. Upon my return, I ran (1 mile, 5:46) straight to the gym and made up a "Frankenwod" of Tabata sit ups, pull ups, & dips, 8 rounds, various reps per exercize per round to eventual failure (10-12 for first 2-3 rounds, then decreasing on the pu & dips to @ 4-6 per round), then practiced deadlifts, 308# x 3 (personal best), 260# x 2 x 2 x 2, 240# x 2 x 2 x 2, bench press 280#, 2 x 8, practiced cleans with #110 bar. Stumbled home feeling not so puny and weak, merely exhausted.

Comment #161 - Posted by: McMule at October 27, 2005 7:55 AM


20# db sc, 10 reps
21 hspu
15# db sc, 20 reps
15 hspu
10# db sc, 30 reps
9 hspu

Comment #162 - Posted by: Megan at October 27, 2005 8:29 AM

25#db-reps rx'd
all push-ups rx'd but on knees

Comment #163 - Posted by: U'i at October 27, 2005 8:46 AM

as rx'd except for:

HSPU - hung feet over squat bar @ 5'


Comment #164 - Posted by: rocco at October 27, 2005 9:33 AM

Changed DB weight: 50->35, 35->30, 25 was fine.

This on the heels of the DB snatch yesterday makes for some mighty tired legs/shoulders ;)

Comment #165 - Posted by: SethO at October 27, 2005 11:44 AM

14:51 as rx'd.

Comment #166 - Posted by: dev at October 27, 2005 11:46 AM

45lb DBSC: 10 Reps
5 HSPU (partials, back to the wall)
35lb DBSC: 15 Reps
25lb DBSC: 20 Reps

forgot to start watch. total time approx 10 min

Shoulders wasted.

Comment #167 - Posted by: TomC at October 27, 2005 12:17 PM

13-15 mins (hadda take a break halfway through to switch the plates on my DBs). Pushups with feet on a block.

Must be a lot harder with the handstands, or I was janking the DB cleans hard. They were a lot like sumo stance power curls from the floor, didn't seem right.

Comment #168 - Posted by: Garry at October 27, 2005 12:22 PM

As Rx'd
(HSPUs spotted and some assisted)

Time: 9:43

Comment #169 - Posted by: TKlink at October 27, 2005 1:31 PM

As rxd

Comment #170 - Posted by: Kyle Felmley at October 27, 2005 1:35 PM

AS Rx'd
HSPU's against wall

Comment #171 - Posted by: RonS at October 27, 2005 1:38 PM

Not quite as rx'd and I'm scared of those HSPU. I need a spot.

12:30 45lbs cleans-37.5lb dumbell presses subbed for HSPU's, 37.5 lb clean, and Presses, 25lb cleans and 37.5lb pressees. One of these days I need to start in on the HSPU's

Comment #172 - Posted by: Matt Kelley at October 27, 2005 1:59 PM

CFWU x 2 (12 pull ups x 2, 12 dips x 2, 40 sit ups x 2)

50# DBSC 10
35# DBSC 15
25# DBSC 20
subbed 50 hand stands against wall
subbed 110# military press x 30 reps (3 sets)
14 minutes (approx.)
1 mile run 6:22
Totally gassed...

Comment #173 - Posted by: McMule at October 27, 2005 2:01 PM

did power cleans for the 50 lb. and 35 lb. rounds (squat cleans for the 25 lb.)
did DB presses with 35 lb. DBs instead of HSPU (did the first 6 as assisted-HSPUs, but these are easier than the DB presses, so I think I'm not doing them correctly)


those DB presses killed my time; shoulder strength is still a big weakness

Comment #174 - Posted by: Rene' at October 27, 2005 3:59 PM

Subbed 35 db presses for HSPUs , as I need to give my rotator cuff a break. Time was 10:39. It would have been longer with the HSPUs, but I won't be doing those for at least a month.

Comment #175 - Posted by: Paul Si at October 27, 2005 3:59 PM

Jason- 18:58 as Rxd

Vanessa- 10:58 (25, 15, 10# cleans) otherwise as Rxd.

Comment #176 - Posted by: Joe M. at October 27, 2005 4:30 PM

On half volume week so sleepwalked through it. Felt terrible, though, telling me that I probably needed to take a half-vol week anyway. Time was miserable. Used 25, 20, and 15# dumbbells.


Comment #177 - Posted by: TK at October 27, 2005 4:33 PM

self assisted HSPU's

Comment #178 - Posted by: Lino at October 27, 2005 4:45 PM

11:25 --as prescribed, although the HSPU's were pretty weak at the end.

Comment #179 - Posted by: Ben B. at October 27, 2005 5:40 PM

Subbed 40# for first round (heaviest I have)
First round of pushups w toes on fridge, collapsed in a heap. Ended at 14

Rounds 2 and three pushups w feet on ladder, step 5. Not quite completely vertical, but pretty close.

Comment #180 - Posted by: Baron at October 27, 2005 5:54 PM

Having lower back pain so I skipped the cleans.

Could only do a couple of real HSPU's. The rest were HSPU attempts.

Didn't record time.

Comment #181 - Posted by: ChadC at October 27, 2005 6:17 PM

As Rx'd 7:11

Comment #182 - Posted by: Doug Bahr at October 27, 2005 7:33 PM

15:00 broken. forgot to start watch until after 1st round of dumbel sqaut cleans time may have been shorter. I added 2min to time to be on safe side.

Comment #183 - Posted by: Ian D'Ambrosia at October 27, 2005 8:11 PM

15pounds on each side of the barbell for squat cleans, reduced to 10pds and then 5pds. Did handstand pushups on a machine at a 23 degree slant. Completed workout in 22 minutes (including some interuptions by a guy who just liked walking around the gym talking to people. Real annoying.)

Comment #184 - Posted by: Robin D at October 27, 2005 11:04 PM

Used 55# db's, 40# db's, and 30# db's

Everything else as RX'd. 13:54:48

Comment #185 - Posted by: Neal Thompson at October 28, 2005 6:19 AM


Comment #186 - Posted by: Jerry Hill at October 28, 2005 6:29 AM

John 7:17
Jackie 7:10

I hate going first.

Comment #187 - Posted by: J Ross at October 28, 2005 7:03 AM

Wow! This was the first and will be the last time that I don't pay complete attention to the WOD. I did reps of 50/35/21 of 50lb dumbel cleans and hspu 21/15/9 in 23:28. I kept thinking to my self how impossible the workout seemed. Today I will pay for my stupidity.

Comment #188 - Posted by: gian at October 28, 2005 7:28 AM

20 minutes

I've graduated to doing the hspus with one foot against a wall. I love crossfit. Every wod helps me learn how to push myself that much further to the brink and back.

Comment #189 - Posted by: Erik_b at October 28, 2005 12:57 PM

Thayer: 10:38
clean-6 w/27.5 4 w/22lb then 15 w/22lb, 15 w/22lb and last 5 w/ 15.4lb. HSPU as prescribed

Talissa: 9:11
clean- 10 w/27.5lb, 15 w/22lb, 20 w/22lb
HSPU's as prescribed

Comment #190 - Posted by: Dublin Girls at October 28, 2005 1:12 PM

that which does not kill us will only make us stronger. way to gut it out - that's some solid work.

Comment #191 - Posted by: JC at October 28, 2005 3:40 PM

"Alone and Unafraid"

Comment #192 - Posted by: TMazz at October 29, 2005 4:49 AM

hspu as per the "self-assist-handstand" video

Comment #193 - Posted by: Michael L at October 29, 2005 11:11 PM

not nose to floor hspu
only enough weights for 17.5 kg snatches in first set, not 20 kgs

but still got an awesome sweat up!

Comment #194 - Posted by: Tim 'crack' Hulbert at October 30, 2005 2:51 AM

13:24 with shins against bar to begin with, then as I started to gain massive amounts of weight somehow, had my tops of feet on the bar, assisting.

Good workout. Got a "damn dude, you're working hard here!"

Comment #195 - Posted by: Addiroids at October 30, 2005 11:31 PM

all sets broken
memory lapse did 50# 40# 30# on DSC

Comment #196 - Posted by: tclark at October 31, 2005 10:11 AM

About 18 minutes. 25, 20 and 12.5 kg dumbbells. Can't co-ordinate the squat and catch part of the squat clean movement, so did 45 BW back squats after. Could only then get to 20 BW bench press after that (higher weight than last time - 3 days of rugby tournament seems to have added some flab).

Comment #197 - Posted by: John B at October 31, 2005 5:46 PM

7:50 as Rxd
however, HSPUs were done with bench spot....i'm a weenie w/o balance.

Comment #198 - Posted by: Isaac at November 1, 2005 12:05 PM

21.25. First time I've been able to do any more than a couple of handstand push ups. Very happy with that.

Comment #199 - Posted by: Matt Townsend at November 1, 2005 1:10 PM


hspu's done facing wall with hands about 2 feet out from wall to increase my leverage and make the reps just easy enough so that I could keep my pace and intensity maxed

rested 4 minutes and finished with tabata squats - i didn't count reps but I was moving pretty good the whole time


Comment #200 - Posted by: gbass at November 1, 2005 4:43 PM
Post a comment

Remember personal info?