November 10, 2005

Thursday 051110

50-35-20 rep rounds of:
Handstand push-ups

Post time to comments.


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Sage Burgener

Preparation for the split jerk [video]

Posted by lauren at November 10, 2005 8:07 PM

Great Video.

Comment #1 - Posted by: Billy L. at November 9, 2005 5:45 PM

Yeow! The shoulders are still a little sore from all of the pullups followed by the jerks the other day.

They're gonna be hurtin' tomorrow...

YAHOO for Crossfit!

Thanks for the great videos Sage and Coach Burgener - they've been a great help for me getting my form right on the oly lifts.

Comment #2 - Posted by: robp at November 9, 2005 5:59 PM

This is going to be awsome.

Easily my two favorite exercises. And here I get them in one nice little WOD of 100 sets of each...
I now have a reason to get up in the morning other than simply wanting to eat breakfast.

Comment #3 - Posted by: Ian at November 9, 2005 6:18 PM

Is this punishment because we all made fun of Josh's armpits?

Comment #4 - Posted by: Don Stevenson at November 9, 2005 6:22 PM

One round?

Comment #5 - Posted by: Martinez at November 9, 2005 6:34 PM

This will likely take me all week to finish. I suck at HSPUs.

Comment #6 - Posted by: bradw at November 9, 2005 6:42 PM

Martinez, I think this means you do 50 HSPU's (broken down as required eg 10, rest, 10, rest, 10, rest and so on) then 50 Pull ups, 35 HSPU and 35 pullups, 20 HSPU and 20 pullups. And that's it!

Time estimate - a cartload.

Comment #7 - Posted by: John B at November 9, 2005 7:06 PM

I really should have said reps not sets... ahh well..

Would you want to do more than one round of this?

I would say you have the right of it. Though the 'and that's it!' comment on the end kind of worries me...

Comment #8 - Posted by: Ian at November 9, 2005 7:12 PM

Does Sage use no collars on the weights purposely to require that she maintain balance of the bar when doing the Olympic lifts?

Comment #9 - Posted by: Ian T at November 9, 2005 7:12 PM

Has anyone ever tried a double session of the WOD? Using today's as an example, an a.m. and p.m. of 25, 17, 10 reps of HSPU and Pull Ups, to make the total reps. Or is it better to do as much as possible in one workout and be done??

Comment #10 - Posted by: Brian M. at November 9, 2005 7:12 PM

Ian T - I don't know of any hardcore Olympic lifters who use collars in training, unless they are doing multiple reps with the same weight (which doesn't happen often.) Too much trouble loading and unloading just to do one rep. And Sage is pretty hardcore. For A Girl. (Sage, Gerry made me say that.)

I like Sage's look of concentration even though it's a toy weight for her. Lift the light weights like they are heavy, lift the heavy weights like they are light.

Did ya'll notice the cameo appearance in today's video by Coach Glassman?

Comment #11 - Posted by: Lincoln at November 9, 2005 7:26 PM

considering my experience with many disappointingly long WODs, cutting this one in half (25, 17, 10 rep rounds) might be the best route for me. I could always tact on more reps at the end if I'm feeling spritely.

And since I'm able to get only about 5 or 6 HSPU's in a row before I'm toasted, I'll use the self-assisted HSPU method.

prudence is the better part of valor?

Comment #12 - Posted by: John Messano at November 9, 2005 7:31 PM

Sage kicks ass plain and simple. I have been needing to work on split jerks myself...

Comment #13 - Posted by: cactrotman at November 9, 2005 7:54 PM

Martinez - it's called irony. Transparently fake bravado also comes pretty close.

Comment #14 - Posted by: John B at November 9, 2005 7:58 PM

Sorry - that last comment was in response to Ian, not Martinez. Remains accurate though.

Comment #15 - Posted by: John B at November 9, 2005 8:01 PM

I am new to crossfit and generally semi clueless when reading the wod. I realize handstand pushups are just that but are they sans wall or how? Any info would be greatly appreciated. thanks

Comment #16 - Posted by: St. at November 9, 2005 8:12 PM

St. ,

First step, go to the "Friends of Crossfit" section and pick the ..... well here:

That should give you a good intro with some backround and explanation.

For this particular exercise, I use a wall, more power too ya if you can go without.

Have fun and remember, it's scalable.


Comment #17 - Posted by: tahoe mike at November 9, 2005 8:25 PM

I'm pretty new to this whole thing... My very first WOD was the "murph", and it hurt... BAD. I should have explained myself better, as the WOD as Rx'ed is "50-35-20 rep [B]rounds[/B] of:" So I didn't know if that meant more than one. As far as I can tell most WOD's are going to make you pay... Two "rounds" of this would decimate.

Sorry about the confusion, and I can see how "one round?" can come off like;

One round? Hahaha that’s weak


One round? Can I have another?


One round? As I meant it; please say its just one…please!

BTW - Sage kicks ass!

Comment #18 - Posted by: Martinez at November 9, 2005 8:38 PM

11:10 - HSPUs nose to floor, kipping pullups

20# double clubbell swipes 5X6, one minute rest between efforts
25# single clubbell swings 3X10/10, done standing on a 45# bumper plate to allow for clearance with the floor.

Comment #19 - Posted by: kelly moore at November 9, 2005 9:14 PM


"The better part of valor is discretion, in the which better part I have saved my life."

Falstaff, in Henry IV, Part 1, act 5, sc. 4

Which means the same thing. (That's for the more erudite CrossFitters.)

Anybody ever have lower back strain after doing push and jerks? Or did I just do something wrong? I'm in agony and no amount of motrin seems to work, even after yesterday's rest day. I'm going to try to split this workout in half and struggle through it.

Sean G.

Comment #20 - Posted by: Sean G. at November 10, 2005 12:13 AM

First a "glamour" shot of Josh, now one of Sage. Do I sense a CrossFit 2006 Calendar in the works?

Comment #21 - Posted by: John Elstad at November 10, 2005 1:24 AM

Sean, haven't heard particularly about back pain from push-jerks but all the O-lift derivatives have the potential to mess you up if you don't have any sort of groove down before adding weight. From your description on the push-jerk WOD you were pressing rather than using any sort of leg drive.

Were you leaning back under the load - have seen some scarey looking overhead pressing that just screams "I want to buy a BMW for my chiropractor!" If the back is still killing you and you struggled holding posture with the 95lb push-press I wouldn't think that gutting through today's WOD with high rep HSPU's is going to do you any favours. There are plenty of past WOD's that would be a lot less likely to reinforce the injury you suffered a couple days ago.

And whatever you do, don't dose up on painkillers BEFORE your workout. Masking pain from an existing injury is just asking for trouble

cheers, kempie

Comment #22 - Posted by: kempie at November 10, 2005 2:13 AM

My mind came up with ~20 great reasons to get back in bed when 4:45 rolled around today, but I got up and got to the gym.
29:48 had to do ~40% of the PU's w/ half my bw on the assist machine. 20/15/10 unassisted deadhangs.

For a cooldown did 230 side straddle hops, 230 to celebrate the 230th Birthday of the United States Marine Corps. It was easier than trying to bring a cake big enough for all the candles into the gym with me.
Happy Birthday to all my fellow Marines, Semper Fidelis.

Comment #23 - Posted by: John H. at November 10, 2005 3:11 AM

Happy B-day USMC....celebrating in Afghanistan!!! I feel 230 years old after the WOD's.

Comment #24 - Posted by: Buster at November 10, 2005 3:26 AM

A little cold this morning....

Outside on rocks barefoot with no gloves.....


Yes I reversed it a bit but the cold bars took a bit before numbing my hands.

Comment #25 - Posted by: MLM at November 10, 2005 4:21 AM

11:40...byt did DB shoulder presses instead of HSPUS

Comment #26 - Posted by: dave k at November 10, 2005 4:27 AM

Nice job Kelly.
I was hoping to match you but it appears that the lack of rest day this week is slowing me down. Time was 13:52 using a wall.
Does anyone do these type of WODs without a wall of some sort? I am sure that if was doing these free standing it would be a lot slower go of it.

Comment #27 - Posted by: Ian at November 10, 2005 4:29 AM

50 Pullups
35 ring pushups - shoulder not liking the HSPU
35 pullups
20 ring pushups
20 pullups.

Comment #28 - Posted by: Lynne Pitts at November 10, 2005 4:43 AM


hammy assist w/power-rack

Comment #29 - Posted by: Jerry Hill at November 10, 2005 4:50 AM

Happy 230th Birthday to America's Corps of Marines. God bless the Marines and all who serve.

Comment #30 - Posted by: Paul Hutchings at November 10, 2005 5:44 AM

20:07; sub'd with dumbell overhead press.

-Happy Birthday Marine Corps-

Comment #31 - Posted by: David B. at November 10, 2005 5:52 AM

20:34. HSPU feet against wall, hands on paralettes.

Comment #32 - Posted by: steve72 at November 10, 2005 6:42 AM

To all you Marines out there - HAPPY 230th Birthday!

Semper Fi

Comment #33 - Posted by: andy Petranek at November 10, 2005 6:49 AM


hspu assisted

Comment #34 - Posted by: paulw at November 10, 2005 6:57 AM


Comment #35 - Posted by: MfowlerBJJ at November 10, 2005 6:58 AM

Feet on wall as well....pull ups on rings

Comment #36 - Posted by: MfowlerBJJ at November 10, 2005 6:59 AM

For your back: 1) Form is everything. Swallow your pride and keep lifting with light or no weights at all until you develop perfect form. If you rush it because you don't want to look like a sissy pushing low weights you will (and probably already are) feel the pain. 2) When lifting (or doing anything else...even typing), remember to stabilize your back and hips by firing (engaging, flexing, squeezing) your abs during the lift. You can recruit your core muscles to form an incredibly powerful support band that will both help your form and protect your back.
Brian and John,
While splitting the WOD may seem like a good way to go I would discourage it. One of the greatest benefits of CF is the "integrated cardio" ("What do guys do for cardio?"...I love that question). When you spilt the WOD you decrease the metabolic intensity. You are much better off finding a suitable substitute for the most challenging exercises and keeping up the intensity. I like to think that if I haven’t been visited by pukie then I haven't pushed hard enough. If I split the WOD I am unlikely to see pukie.

Food for thought.

Comment #37 - Posted by: wally at November 10, 2005 6:59 AM

what's a good alternative to pull ups as i don't have anything to do them off of, and i *ahem*...suck at them.
love this site btw.

Comment #38 - Posted by: RJ at November 10, 2005 7:02 AM

Sub'd bar push ups and sumo deadlift


Comment #39 - Posted by: Scott W. at November 10, 2005 7:10 AM





And thanks for the great videos to Sage and Coach Burgener. They have helped huge with my many weak points.

Comment #40 - Posted by: Wayne at November 10, 2005 7:16 AM

kempie and wally,
Thx for the advice. Kempie hit it dead on - I felt like I was leaning way back when doing the push-jerks. Wally, also right on, my ego wrote a check my body could not cash. You would think at my age that lesson would have been learned.

I did manage to fight through 1/2 today's, however, and at the end my back loosened/warmed up a bit. I couldn't not do it -- it is, after all, the Birthday of my beloved Corps ('91-'03).

For the record:

25 (10 + 15) pull ups - kipped
25 hspu's - feet on a wall, facing the wall
17 (10 + 7) pull ups
17 hspu's
10 pull ups
10 hspu's
finished in about 10:30, felt a little froggy, so did one more of 15 each (10 + 5 on the pullups)

Happy Birthday to all those Marines and family members who support their own leatherneck.

Sean G.

Comment #41 - Posted by: sean at November 10, 2005 7:16 AM

Lat pull downs are a start. But the best way to get good at pull-ups is to do pull-ups. They are probably my weakest exercise as well. First, get a pull-up bar. I built a killer bar/ torture device in my yard for about $30. I can train so many things out there. Start with jumping pull-ups, using the momentum of the jump to get your chin over the bar. Then try negatives. Get up to the bar and lower yourself as slow as possible to train your muscles under load. Once you can do about five in a row you should learn kipping ( .
Pull-ups are pretty mental as well. On pull-up WODs you have to get agro and just push yourself (ask yourself “Would Murph complain about this?”…then shut-up and keep going). Good luck.

Comment #42 - Posted by: wally at November 10, 2005 7:18 AM

Assisted by smith machine, only rested one leg on most HSPU reps.
Kipping pullups.

Comment #43 - Posted by: Jamie W. at November 10, 2005 7:24 AM

RJ, if you are training in a gym environment (there are way too many without a pull-up bar of any kind) then you could put a bar across the power rack about waist high and perform body rows (like a reverse press-up). In a home environment, I have done this using a desk or in a pinch the dining table. Remember, just like a press-up to keep your body tight and strong.

Another alternative is to loop a towel over the knobs on either side of a door, grab one end of the towel in each hand and row yourself towards the door (careful your feet don't slide on the floor, could be painful!!) I know there was an article by Steve Maxwell floating about on some of this stuff but I can't find it at the moment.

The lat-pulldown is a distant relation and the sooner you can get to moving at least some of your body weight through space the better.

Cheers, kempie

Comment #44 - Posted by: kempie at November 10, 2005 7:30 AM


Hey team Bahgdad, where are the times? I set up a pull-up bar at my house so I can continue cross fit while on leave. Cant let you guys get to far ahead of me.

Comment #45 - Posted by: DaveT at November 10, 2005 7:39 AM

HSPU Assisted (one leg for a few), but full ROM
Pull-Ups kipping
26 on first set of pull ups(personal record)

Comment #46 - Posted by: Nick K at November 10, 2005 7:41 AM

Had LASIK yesterday, I'll be out for one week...or will I? But, I'll see everyone on Saturday for the Park WOD in San Diego!

Comment #47 - Posted by: Krista J. at November 10, 2005 7:48 AM

Subbed #65 behind neck press for HSPU
49:00 more or less.
These WODs have incredible capacity to zero in on my weaknesses. (Not hard since I have so many)

Comment #48 - Posted by: Dan MacD at November 10, 2005 8:01 AM


Comment #49 - Posted by: DavidE at November 10, 2005 8:36 AM

took 5 days off from cf..


20-20-10 4.53.89
15-10-10 4.03.26
20 1/2rom 57.10
ring bar tree
10 10 10
10 10 6.38.49
10 15 10 4.40.37
10 10 3.02.45

Comment #50 - Posted by: dennyy at November 10, 2005 8:41 AM

Modified WOD only did 17 HSPU of 50, 25 of 35 and last set was 5 HSPU and 15 shoulder press w/ 30# DB. Pretty sad really.
Did all the Pull-ups, but broke the 50 into 25, 15 and 10. The 35 was 15,8,5 and 7 I think, and the 20 was 10,5 and 5.
Finished with some clean practice using 95# on the bar.

Comment #51 - Posted by: Rick Ihrie at November 10, 2005 8:55 AM


Pullups were jumping pullups and HSPUs were more of a 45 degree angle pushups, but it still killed me.

Comment #52 - Posted by: Hilary at November 10, 2005 9:01 AM

41 yo male 188 lbs
partial(.25-.75) HSPU
feet on bench most pull ups

Comment #53 - Posted by: Slamar at November 10, 2005 9:03 AM


I am being punished for having ingnored BW exercises and gymnastics throughout my life... sooo,

Most of my Pullups were strictly negatives (don't buy a freestanding tower and expect to kip)

Instead of true HSPUs I followed the wonderful advice in March 2003 CFJ... these back issues are worth every penny spent! Did "HSPU" at an extreme angle.

QUESTION: What are your thoughts on getting stronger with negative only pullups? I plan on trading my tower for a power rack so I can kip... I want to get through these WOD kipping instead of jumping and letting myself down slow...

27 minutes

Much thanks!

Comment #54 - Posted by: Joseph H. at November 10, 2005 9:03 AM

After a month off:


Comment #55 - Posted by: Patrick at November 10, 2005 9:19 AM


Comment #56 - Posted by: astone2 at November 10, 2005 9:28 AM

Joseph: I bought a nice power rack and it came with a lat pulldown/low row attachment that accepts olympic weights. I have been extremely pleased. I got mine at and it is only $399 for the rack and $199 for the low row. It is pretty stable. It shows up pretty fast (I think less than a week from NY to FL). It was missing some parts, but they sent them priority so I am not too upset at that. I think it will handle over 1,000 pounds.

I can swing on it and it doesn't move very much. I am pushing a curb weight of 230.

Comment #57 - Posted by: Ed at November 10, 2005 9:47 AM

What's the best way to get an assist on the HSPU's or is subbing a behind the neck press better for someone like myself who can't do one HSPU



Comment #58 - Posted by: James at November 10, 2005 9:52 AM

Great video again. I e-mailed Mike and told him he should be getting rich off these things.
Stay tuned.

This video: Special guest appearance by Greg Glassman as the gym attendant.

Sorry guys, the Sage Burgener Fan Club is delayed until Sage turns 18 for obvious reasons.

Comment #59 - Posted by: Ron N. at November 10, 2005 9:56 AM

28:49 as rx'd

Comment #60 - Posted by: pwoodruff at November 10, 2005 10:02 AM

Team Ruthless CF Va

Crossfit has a way of finding your weak points-and that happened today.The HSPU's took forever.

HSPU's--13,then 2 or 3 at a time to get to 50
Pull Ups-48 straight(PR),2
HSPU's--4,then 2 or 3 to get to 35
Pull Ups-35 (unbroken)
HSPU's-20, (2 at a time)
Pull Ups-20 unbroken

Time was 25:02

Comment #61 - Posted by: JeffT at November 10, 2005 10:03 AM

Had to employ a kip after first round, shoulder felt a little tweaked on the hspu's, but I powered through it.

time: 23'51"

Semper Fi

Comment #62 - Posted by: Mike O at November 10, 2005 10:05 AM

Team Baghdad

DaveT- Thanks for keeping tabs on us. Don't worry, we're not that far ahead of you. I go on leave in 9 days so I'll have to set up a pull-bar, too. Didn't get a chance to post last workout. Today we had our largest turnout. Unfortunately, three got called out on mission during the middle of the WOD. Pull-ups were "pure kip" and HSPU were a combo of Smith machine and partner assisted. Near the end they more resembled extremely incline push-ups.

SGT Norman 10:02
SSG Rose 10:44
SGT Teas (just got back from leave) 18:36
SSG Ramsey (2nd c'fit wod) 18:50
SPC Huff reduced sets but still finished-good job!

Comment #63 - Posted by: jan jeffrey at November 10, 2005 10:10 AM

Thayer: 33:46 as rx'd (assistance w/PU's on last set

Talissa: 21:53 as rx'd

Sheila: around 36 min subbed 7kg wt for HSPU and PU's with assistance

Comment #64 - Posted by: Dublin Girls at November 10, 2005 10:20 AM

No kipping on any pullups, but am still getting the hang of HSPU's.

And happy birthday to you Devil-Dogs, especially the ones doing the great work in Husaybah this week.

Comment #65 - Posted by: MurphIZ at November 10, 2005 10:25 AM

Some of the times on this work seem almost a 9:36 for 105 HSPU & 105 pullups. I would pay money to see a video of someone actually completing this workout sub 10min.

Comment #66 - Posted by: Gill at November 10, 2005 10:29 AM

Sam - 15 minutes but only did the first set (50 of each - ended up doing knee pushups about half way through, jumping pullups).

Beth - 25 minutes. regular push ups today - not handstand.

Comment #67 - Posted by: Beth at November 10, 2005 10:29 AM

Team Lake Dillon Fire-Rescue,
We just started about 3 weeks ago. As for today, we did NOT substitute anything, form was not the best, but we still finished in 39.35 mins.

Resident FF MicGinnis
Resident FF Scully
Driver/Engineer Rutledge
Summit County Colorado 9,100ft ABOVE sea level

Comment #68 - Posted by: Pat Sanchez at November 10, 2005 10:29 AM

Gill - there is a video of some of these workouts and it is outrageous to watch. Today's isn't in there but it is worth the money anyway.

Comment #69 - Posted by: Beth at November 10, 2005 10:30 AM

whoops - I don't know if that is my time. It seems Sam pushed the wrong button and it might have stopped before I was done. Oh well.

Comment #70 - Posted by: Beth at November 10, 2005 10:35 AM

Wow,,, this was a killer! I can barely type...
About 27-28 minutes.
HSPU- upper body straight, bent at waist to platform

Comment #71 - Posted by: Sue A. at November 10, 2005 10:38 AM


The instructional videos are awesome


Really what I need right now for our business in Vancouver

F#@king eh!!!

Thanks bro


Comment #72 - Posted by: Patty at November 10, 2005 10:41 AM


As rx'd 26min 01sec

HSPU's no wall but with a spotter to keep straight.

P/U's sets of 10-12 with kipping.

Comment #73 - Posted by: Anand B. at November 10, 2005 10:58 AM

If you don't have access to a bar or a handy ledge you can always use doors. If you have any really good solid doors in your house you are set. Swing them open put your forarms and elbows flush against the door and go nuts. These pullups hit the lats quite hard, and you get some extra resistance dragging your body up against the door.
I personally don't have a bar at my house so I use a ledge. It makes it a bit harder, and makes kipping next to impossible but then such is life.

and Gill
Come on these are also the same people who do pullups in sets of 50 when they are on good form. Crossfit is a different world when compared to regular fitness types. Hell most weightlifters can barely do ten pullups, let alone pull off 100 in under 10 minutes.
This is why we are here. Because we seek the challenge of building applicable muscle mass, rather than simply getting largely unapplicable muscle mass.

Comment #74 - Posted by: Ian at November 10, 2005 10:58 AM

Happ Birthday, USMC.

Semper Fi,

Comment #75 - Posted by: TimW at November 10, 2005 11:00 AM

That one killed me
Last set was bad

Comment #76 - Posted by: S at November 10, 2005 11:00 AM

cfwu x 3: Subbed Side Situps & Double Unders for Pullups & Dips.

WOD: 10:30

Just screwing around, felt kind of good today, I got a triple under!! I've also got a nice welt to show for it. Going for two now.

Comment #77 - Posted by: Bob Cornute at November 10, 2005 11:04 AM

CFU-3 sets
Dips for Push-ups
Kipping Pull-ups for Pulls
Hollow Rock for Sit-ups
Good Mornings for Back Extensions
OHS did holding PVC

substituted 60lb DB Push-press/jumping pull-ups
Still took a while, but did not rest too much

3 rounds of:
hurdle stretch
One legged L-Sit (from Dip rack)
Shoulder mobility
5x PVC Snatch (for form)
OHS Squat and hold 20 count

Comment #78 - Posted by: Karl Geissler at November 10, 2005 11:14 AM

Tough indeed. 18.34 Handstand push ups were not for the purist though!!

Comment #79 - Posted by: guy uk at November 10, 2005 11:32 AM

"Because we seek the challenge of building applicable muscle mass, rather than simply getting largely unapplicable muscle mass." Yeah I get it!

Comment #80 - Posted by: Gill at November 10, 2005 11:33 AM


HSPU were tough after yesterday's push jerk w/o. First set was pretty deep but could barely muster movement on the last 20. Pull-ups were ok, I've lost the kipping groove.

Rested a few minutes then finished with FGB.

Wall ball (only 11lb ball, but went high as possible)
75 # Sumo deadlift
Bench jump
75# push press

30, 23, 18, 25, 9 respectively total = 107.

Comment #81 - Posted by: Kramer at November 10, 2005 11:42 AM

A few hours after today's WOD my girlfriend noticed that my face was turning red. Apparently the hspu's caused a bunch of blood vessels in my face to burst, especially around my eyes. It looks pretty crazy. I've done hspu's in the past and this has never happened before. Has this ever happened to anyone else, and if so should I be concerned?

Thanks, Mike

Happy Birthday Marines!

Comment #82 - Posted by: Mike O at November 10, 2005 11:44 AM

as rx'ed

@20:00 (I forgot to start my stupid stopwatch!)


Only had one workout partner (a cherry wussed out on me at the last minute) and we had to stabilize each other's legs on the HSPUs which slowed us down a bit. Some of the HSPUs were not quite vertical, and the pull ups tore my hands up, since they've softened due to a respite from PUs in the WOD.

Comment #83 - Posted by: Chris C at November 10, 2005 11:53 AM

As Rx'd:
HSPU - Spotted but not assisted

Comment #84 - Posted by: TKlink at November 10, 2005 11:58 AM

Mike O,

You might want to check your diet.

But more importantly make sure you are breathing right. This may have caused your problem.

I would tend to be concerned about it though if it happens again even after you are sure you were eating and breathing right.

Maybe someone else has some input on this???

Comment #85 - Posted by: MLM at November 10, 2005 12:16 PM

I haven't seen anyone wearing a weight lifting belt in any of the videos yet. Do you discourage this practice?

Comment #86 - Posted by: TomC at November 10, 2005 12:33 PM



Pullups were non-kipping. Towards the end of each round, some pullups were jumping negatives.

No spotter, so HSPU's were done angled with legs on a bar in a Smith machine.

Comment #87 - Posted by: EBourassa at November 10, 2005 12:33 PM

I'm pathetic on HSPU's, so this one was a great building workout for me.

about 40 minutes as Rx'd. All HSPUs done with about 1/2 ROM. Hell, for this WOD I figure pure time spent upside down has to be better than time spent right-side up!!!

Comment #88 - Posted by: Alex McClung at November 10, 2005 12:38 PM

hspu's unassisted against wall, some pullups were the "jumping" variety.

Comment #89 - Posted by: RonS at November 10, 2005 12:42 PM


HSPU full range, but assisted by hooking feet on parallel bars.

First set of pull-ups broken 40-10. (New PR) The other sets broken as well.

Comment #90 - Posted by: ahmik at November 10, 2005 12:51 PM

26:31 with alterations (HSPUs done with toes to wall and halved). Abdominal wall still hurts - but good enough for first time with pressing overhead.
rd1 11:12 25 HSPUs/50 pullups (multiple sets)
rd2 9:13 18 HSPUs/35 pullups
rd3 6:06 10 HSPUs/20 pullups

Comment #91 - Posted by: Patrick at November 10, 2005 1:09 PM

Here goes.
A whopping 55 minutes!
Funny huh?

Better still.
subbed standing dumbbell shoulder press, 65lb each hand for sets of 50 and 35.
Final set of 20 I did HSPU.

Does that time seem a little easier to imagine??


Comment #92 - Posted by: steven stackpole at November 10, 2005 1:27 PM

Tom - no weight belts. If your body isn't strong enough to do the lift without external support, you shouldn't be lifting that much.

Comment #93 - Posted by: beth at November 10, 2005 1:31 PM

Just under 40:00

Had to take some transition time, going from a convenient HSPU room to the pullup bar.

I can't feel my elbows anymore...

Comment #94 - Posted by: Ian M. at November 10, 2005 1:32 PM

regular push-ups
pull-up on assist machine

Comment #95 - Posted by: U'i at November 10, 2005 1:46 PM

As rx'd 27:16 HSPU killed my time,I am sure yesterdays Angie didnt help either.

Comment #96 - Posted by: PFEIFER at November 10, 2005 1:55 PM

26:10 as rx'd, i suck at hspu's

Comment #97 - Posted by: OPT at November 10, 2005 1:58 PM

Did hspu's with feet/legs supported and did negs on the pull ups.

Comment #98 - Posted by: Sam P at November 10, 2005 2:05 PM

27:49 still not perfect hspu but very close.

Comment #99 - Posted by: dan-rockford at November 10, 2005 2:10 PM

BW 198 (gotta be some scale problem at the gym)

1 round 1/2 hour subbed static holds and 95lb mil press.


Comment #100 - Posted by: Chris H. at November 10, 2005 2:29 PM

24:48, assisted HSPU

Comment #101 - Posted by: StephenT at November 10, 2005 3:06 PM

Wow! Just when I think I'm getting good at one exercise another one beats me down!


HSPUs killed my time. Had to sub the majority of them with 35lb DB presses.

Comment #102 - Posted by: A.M. at November 10, 2005 3:12 PM

Pullups 6,3,2,2,2,2,2,2,1,1,1,1
Pullups (negatives) 5,5,5,5,5
Handstand 30sec x 4
20sec x 4
15sec x 4
10sec x 6
Pullups 3,2,2,1,1,1,1,1,1,1
HSPU (self assisted) 7,5,3,2
Pullups (negatives) 5,3,3
HSPU (negatives) 1,1,1 (about 1/3 ROM)

Total time 40:00

Comment #103 - Posted by: Orrin Ahola at November 10, 2005 3:13 PM

First 50 HSPU took 15+min and left my shoulders totally shot, so switched to clapping pushups for the remaining sets. Time ~32 min.

Comment #104 - Posted by: Dan M at November 10, 2005 3:20 PM

Did the first set of 50 HSPUs unassisted. Finished with assisted HSPUs.

Comment #105 - Posted by: bradw at November 10, 2005 3:20 PM

19:43 as rx'd

HSPU were full range in beginning of sets, but no better than 1/4 at the end. Great workout.


Comment #106 - Posted by: Ray V. at November 10, 2005 3:20 PM

Holy F'in Cow!! I was blessed/cursed today in that I received my rings. P/U's on those things are f'in brutal compared to regular P/U's. I feel short changed waiting as long as I did to order them.

WOD: 15:04

50 HSPU (Unbroken)
50 Ring P/U: 10,10,5,5,5,5,5,5
35 HSPU (Unbroken)
35 Ring P/U: 5,5,5,5,3,3,3,3,1,1,1
20 HSPU (Unbroken)
20 Ring P/U: 4,3,3,3,3,3,1

Finished off with 50 ring push ups for the hell of it. Crap, did I mention I feel short changed? 50 weeble-wobble looking push ups in sets of 10 and my chest feels like I got kicked by a pissed off mule.

Crossfit Rocks!

Comment #107 - Posted by: GM at November 10, 2005 3:25 PM


First 60 reps of hspu's were back to wall,
vertical, with minimal wall support....
the rest completed with feet on steps bent
at the hips with vertical torso.

Kipping pull-ups

Comment #108 - Posted by: Mel Jenkins at November 10, 2005 3:29 PM

As rx'd 22:53
50 hspu 6:10
50 pu 3:40
35 hspu 6:33
35 pu 1:58
20 hspu 3:23
20 pu 1:13
Able to get 8 hspu unbroken on set 3

Comment #109 - Posted by: Jim at November 10, 2005 3:35 PM

No warm up, just some shoulder mobs to loosen them up. The push jerks left me feeling like a jerk for ignoring the pain in my shoulders and pushing through that workout. Anyways...

D.J. :20::00
JOsh :25::30
5 mile run

Started out slow today for some reason. HSPU were done w/feet on squat rack, but as straight up and down as I could get. All sets broken.

Comment #110 - Posted by: DJ at November 10, 2005 3:39 PM

Body wt. 220

15 wall hspu then reaggravated strained wrist, so subbed
200# cybex push press 12,12,12/10,10,10/8,5,5,5
pull ups 15,15,12,7/10,10,10/10,6,6,
CII for 10 minutes, 1 mile run on tread mill at 7.0 mph.

Comment #111 - Posted by: Mike Mueller at November 10, 2005 3:42 PM

23:17.9 with a nasty cold again :(

HSPU forehead to floor.

Comment #112 - Posted by: brendan melville at November 10, 2005 3:43 PM


Comment #113 - Posted by: kyle a at November 10, 2005 4:13 PM


Comment #114 - Posted by: Kyle Felmley at November 10, 2005 4:18 PM

29:36. HSPUs were with fee supported on bar. Pullups were mostly kipping with several dead hangs thrown in. Ended with some ab work.

Comment #115 - Posted by: Norma at November 10, 2005 4:23 PM

i wussed out. i suck at HSPU and couldnt bear to do 105 of them. so i did something comparable and will be doing some handstand work tonight.

cfwu x3

for time:
35 muscleups (35x3 = 50+35+20)

time: 10:11...yowzah.

Comment #116 - Posted by: ediddy at November 10, 2005 4:24 PM


Shouders aren't healthy yet, so I subbed dumebell presses for HSPUs. 40 lbs for the first set, 35 lbs for the last two.

Comment #117 - Posted by: Paul Si at November 10, 2005 4:25 PM


mirrors in the gym are great b/c you can see the other people just staring while they think about working out, while you are working out while wishing you were just staring

Comment #118 - Posted by: gbass at November 10, 2005 4:28 PM

subbed dips (15, 10, 5 bar dips, rest chair) for HSPU's (which I did yesterday).

Approx. 20 min.

Comment #119 - Posted by: kevindhodges at November 10, 2005 4:30 PM

19:14 using assist on HSPUs

Not pleased with showing today. Max set of pullups was 15 (PR is 25). I blame it on combo of stress, insomnia, poor diet, and flu shot which I got earlier today.


Comment #120 - Posted by: TK at November 10, 2005 4:31 PM

Yesterday, rest day, I worked on HSPU's and trying to do a muscle up, almost made it but not quite. Started doing the WOD today, and decided after 14 minutes that elbows wouldn't take anymore. Did a few miles of roadwork instead.

Comment #121 - Posted by: Jerry S. at November 10, 2005 4:50 PM

I got stuck with a different workout today....

30 clean and jerks (135lbs) for time
incline bench on physio ball (3 sets, 5 reps 85 lbs)
3 sets of 10 pullups
100 ball slams 26 lb ball
75 medicine ball roman chair raises
25 platform deadlifts

Grrr... I should have written the workout down, I can't remember all the weight I used. I was doing it off a photocopy the coach had. 4:56 for the clean and jerks. This is coming off a 75 sqaut thruster workout too.

Comment #122 - Posted by: cactrotman at November 10, 2005 4:58 PM

11mins, good fun! Can't wait for tomorrow's WOD

Comment #123 - Posted by: Orrin at November 10, 2005 5:06 PM


50, 35, 20

self-assisted HSPUs

Comment #124 - Posted by: John Messano at November 10, 2005 5:07 PM

HSPU's were feeble (again)

Comment #125 - Posted by: CodyC at November 10, 2005 5:09 PM

Wow, what a way to ring in my 230'th! As rx'd 12:09, gonna feel this one tomorrow. Semper Fi, happy brithday to all my fellow Marines out there!


Comment #126 - Posted by: BrianW at November 10, 2005 5:13 PM

23:23 for workout reduced to compensate for hernia recovery: 30-25-15 rep rounds of HSPUs and PUs using 46-lb assist. 15 min elliptical warm up 12/12.

Comment #127 - Posted by: kevin o at November 10, 2005 5:13 PM

20:57 w/ assists. My weakest areas.

Comment #128 - Posted by: John Elstad at November 10, 2005 5:16 PM

No overhead work for another 2 weeks. Subbed pushups at 2:1 ratio. So:
pushups: 100, 70, 40
pullups: 50, 35, 20

Comment #129 - Posted by: Andrew Trueblood at November 10, 2005 5:21 PM

50 8:16/7:00
35 5:22/4:52
20 3:03/2:22

Total 30:55

Two of my worst nightmares rolled up into one agonizing afternoon. But I finished.

Comment #130 - Posted by: EMelton at November 10, 2005 5:38 PM


pullups all sets broken
subbed pushups for hspu

thanks armed forces

Comment #131 - Posted by: doug at November 10, 2005 5:44 PM

Considering this for tomorrow.
Today was a focus day. back squats, power cleans (full 135#'ers), Romanian DL's, dumbbell military presses (for the Marines' 230th).
All 10x3. The cleans hurt. A lot.
Back to GPP tomorrow. Maybe a Cindy. Depends.

Comment #132 - Posted by: Ron N. at November 10, 2005 5:47 PM

me: 13:34
used JS band and HSPU with toes on counter

Tracy: 13:52
used 2 JS bands and PU with feet on stairs

Comment #133 - Posted by: Seb & Tracy at November 10, 2005 5:56 PM

Did Deadlift ME day

370x1 PR!!!

Comment #134 - Posted by: Allen Yeh at November 10, 2005 6:06 PM

~22:15 as Rx'd
The "~" is because I was so excited to be finished with the HSPU that I stopped my watch, walked inside, recorded my time, and then remembered that I still had 20 pull-ups to do.

Wife: 23:39
Push-ups with body in inverted "V" with feet elevated.

Comment #135 - Posted by: Eric2 at November 10, 2005 6:55 PM

pull up assisted
DBS press sub

Comment #136 - Posted by: Jeff K at November 10, 2005 7:20 PM

Subbed inclined push-ups (44" platform) for handstand push-ups.

Total time: 15:13

R1: 6:19
R2: 6:15
R3: 2:39

Think i might have messed up on the stopwatch and didn't get the breakdown of the rounds right. Total time is correct, though.

All sets broken.

Comment #137 - Posted by: john v. at November 10, 2005 7:44 PM

I'm still recovering from the seminar, working on my kip, and working towards my first HSPU.

Burgener warm-up w/ PVC

25-15-10 Pull-ups
30 second static hold handstands

Finished up with some add'l handstand and headstand practice.

Comment #138 - Posted by: Chris Brown at November 10, 2005 7:47 PM

HSPU's with feet on bar
PU's mostly jumping/kipping, last ten (on 35 & 20)were neg's with feet supported

Comment #139 - Posted by: B. JAY D. at November 10, 2005 7:55 PM

Shoulder coming back WNL after a little tightness/soreness - HSPU's all better than 50% ROM, many within 2" of full.


Nice way to break a fever and clear the sinus...

Comment #140 - Posted by: Steve HB at November 10, 2005 8:14 PM

And Happy 230th to my teufelhunden bros, from your semper fi HMC. God bless and keep you guys.


Comment #141 - Posted by: Steve HB at November 10, 2005 8:22 PM

limiting factor for me was localized muscle fatigue HSPU>pullups. Last few HSPU were to top of head and not nose. Prior, did OHS and deep squat cleans

Comment #142 - Posted by: craigv bwt 185 at November 10, 2005 8:49 PM

Feet elevated push-ups. 33:03

Comment #143 - Posted by: Laurion at November 10, 2005 9:07 PM

Group Moffett completed the WOD in: 28:44:38. After the first 10 pullups, jump pullups were instituted. We are still sore from "Angie".

Comment #144 - Posted by: Adrian D at November 10, 2005 9:19 PM

Very scrambled effort with lots of transition time due to not being familiar with the park I was training at. All sorts of crazy break patterns. Trying to find a good place to do HSPUs was difficult at one point my legs were bent over a roller hockey goal and then against a support column and then against a fence...huge inconsistencies in form....did pullups with homemade rings so kipping was pretty much out...why am I whining...because it took me over a half hour to finish and I didn't even feel like I accomplished anything...

Comment #145 - Posted by: Kent at November 10, 2005 9:32 PM

19:21, knees on tall bed for HSPUs.

Comment #146 - Posted by: David Knutzen at November 10, 2005 9:57 PM

:32::43. Really disappointed. I think I can do better. Need to step up the intensity I think.

Comment #147 - Posted by: mike joyce at November 10, 2005 10:36 PM

Run: Alki-Fairmont Canyon 46.48min

Comment #148 - Posted by: Matt Durham-IAFF at November 11, 2005 12:21 AM


All HSPUs were with feet on a four foot support

First 20 pullups were dead hang, first 12, then 8
All the rest were w/kipping in sets of 10

Comment #149 - Posted by: robp at November 11, 2005 12:33 AM

crossfit tikrit:
mfbunch: 15:41
joeyd: 17:40, slowed down by pull-ups
more fun than i would have thought going in (my how my perception of fun has changed)
rom on hspu improving, also noticed as i get stronger there is more of an aerobic component to these workouts as i don't go to muscle failure now before i begin breathing hard, but there isn't much of a cardio component to crossfit is there?

Comment #150 - Posted by: mfbunch at November 11, 2005 1:12 AM


100 pullups - 11:59


Comment #151 - Posted by: Murph at November 11, 2005 2:45 AM

not best effort, but I'll take it - first day back after being out of commission w/ a bacterial infection

Comment #152 - Posted by: broot at November 11, 2005 4:06 AM

40# d presses and assisted pullups, broken sets: 19:58

Comment #153 - Posted by: zman at November 11, 2005 4:55 AM

HSPU's back to wall with forehead to floor every rep.


Soundtrack: High On Fire.


Comment #154 - Posted by: Dan Silver at November 11, 2005 5:19 AM

CFWU X3 without the pullups and dips


about 25 minutes

Comment #155 - Posted by: Matt B at November 11, 2005 5:45 AM

subbed pushups for HS pushups

Hands are absolutly falling apart from 2 close 100 pullup days

14 min

Comment #156 - Posted by: Hartman at November 11, 2005 5:47 AM

Just when I thought pull ups were the most difficult thing for me to do, along came HSPU.
Total time was 31:08. HSPU were almost 22 min alone. My HSPU were not a full range of motion either.
Been on cross fit for 3 weeks now.

Comment #157 - Posted by: brad at November 11, 2005 6:18 AM

Wall stand pushups (feet touching all the time), much less than full range of motion. Time 18:54 Once again Kelly's time is so amazing as to defy emulation.

Comment #158 - Posted by: adam at November 11, 2005 6:42 AM

HSPU's self assisted

Comment #159 - Posted by: Lino at November 11, 2005 6:46 AM

GOOD JOB TEAM BAGHDAD!!! You guys are crossfit Kings! Keep it up!

Comment #160 - Posted by: Mandy Rose at November 11, 2005 8:52 AM

My mini-partner and I are a day behind, but managed all the hspu--with a few broken sets. Subbed pulldowns for pullups-couple of breaks.

God, this is GREAT! I'm geting younger every day--and Cody's getting bigger!

Comment #161 - Posted by: peejay2 at November 11, 2005 9:38 AM

HSPU were done about 2/3 - 1/4 the distance. Still working on doing full HSPU.

Pullups were as Rx'd

As disappointing 39:42

Comment #162 - Posted by: Andy W. at November 11, 2005 10:15 AM

11:35 as rx'd

Comment #163 - Posted by: christianwebster at November 11, 2005 11:04 AM

I'm Baaaaaaack!

time to play catch up.


HSPU were a lot of partials and negatives. VERY few head to floor full ROM reps.

did round 2 and 3 pull ups in complete sets.

Gained almost 15 lbs on my honeymoon. Damn Australian beer. Fish and Chips were good too. Are meat pies in the Zone?

Comment #164 - Posted by: J Jones at November 11, 2005 7:46 PM

wod as prescribed
HSPU (to forehead, back to wall) 25+15+10/15+10+7+3/10+6+4
pullups (kipping) 25+15+10/20+15/13+7
time = 14:50

Comment #165 - Posted by: JC at November 12, 2005 8:50 AM

Assisted HSPUs / home cupboard

Comment #166 - Posted by: JefM at November 12, 2005 9:03 AM

22 minutes on pull-up bar suspended by one central cable.

Comment #167 - Posted by: Todd H at November 12, 2005 9:36 AM

subbed 35 pound dumbbell presses, couldn't post until today

Comment #168 - Posted by: Dave A. at November 12, 2005 2:58 PM

25:22 Assisted HSPU's
Limiting factor were the pullups (done at home with non fixed bar)

Comment #169 - Posted by: Chrispy at November 12, 2005 5:34 PM

Thought this might take about 18 minutes. Try 27:45.

A workout that succeeded in what I thought would be impossible - making 105 pull-ups seem like a nice relaxing respite from the hard stuff.

I think the pull-ups took about 7 minutes, the HSPUs got real slow.

Comment #170 - Posted by: John B at November 12, 2005 6:38 PM

John 23:31
Dan 22:00

Forgot to start dans time, so winged it.

Comment #171 - Posted by: J Ross at November 13, 2005 8:58 AM

Another big workout, 26:02 assisted HSPU's

Comment #172 - Posted by: Michael L at November 14, 2005 12:35 AM

Tom (bw 206)
Joe (bw 168)
Did not time
Tom Pull ups five at a time, hpu 10 at a time.
Joe pu 8 at a time, difficulty with Hsu.

Comment #173 - Posted by: Tom and Joe Londrigan at November 14, 2005 8:07 AM

p/us on low bar with feet on ground (ie heavily assisted)
hspu with feet on picnic table
all sets broken
tore up both hands by the end


Comment #174 - Posted by: Megan S. at November 14, 2005 9:31 PM


HSPU done with feet on first rung of squat rack.

Comment #175 - Posted by: Steve G at November 15, 2005 5:30 AM

Assisted Pull Ups and 75 pound Military Press


Comment #176 - Posted by: Tyrone at November 16, 2005 6:53 PM

all sets in the 5 to 7 range.
partial HSPU on homemade pushup bars.
ring PU's

Comment #177 - Posted by: tclark at November 16, 2005 9:12 PM
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