December 2, 2005
21-18-15-12-9-6 and then 3 rep rounds of:
Post time to comments.
Ashley Weakley - Team Ruthless, CrossFit Virginia, 6:05 Fran [video]
Posted by lauren at December 2, 2005 8:02 PM
Good looking bunch there, Lincoln. Best wishes!
That is an ugly workout right there.
what exercises are we doing before the three rounds of handstand pushups and L-pushups?
Reebs -- 21 HSPU's, 21 L-pullups, 18 HSPU's, 18 L-pullups, etc.
Reebs - Work both exercises beginning at 21 reps decreasing by 3 to finish at 3 reps.
thanks, I took a little more time and figured it out. I just read it wrong. This is probably gonna hurt. I do appreciate the quick response.
Right on Lincon - Looks Great!
good job Linc....where'd ya get the dog? :)
I meant "Lincoln" sorry. I'll go do some Snatches as penance.
What if you are not strong enough to do said exercise at said reps?
Way to get some, Ashley! Your surname certainly is a misnomer.
By the way, that's what a WOD video should be. Ashley is an attractive woman, but the focus and emphasis was on her terrific performance.
For HSPUs, you've got a couple options. You can either use the self-assist method, which entails hooking your feet onto a dip bar, or you can use the partner assist method (which I recommend) which entails a partner holding your legs in the handstand position and helping to lift up your body. If all else fails, just do either strict military presses with a barbell or dumbell or push ups with your feet as higly elevated as you can get them.
For L-Pull Ups, do as many as you can, then have a spotter hold your feet in the L position (it's easiest to rest them on his shoulders). If you absolutely cannot do anymore L pull ups, do strict pull ups, kipped pull ups, and jumping negative pull ups, in that order.
This program constantly helps me redefine my limits. For example, 11/30 wkout (box jumps, double unders, burpees etc.) smoked me when I genuinely thought I'd be okay. Today, positive I would not finish (it's 84 of each of those suckers!), but punched the clock and just ground it out. Couldn't be happier about it.
25:56, all sets broken
L pulls legs not quite parallel, but a stretching/back limitation, HSPU's were strict w/ heels leaning against the smith bar
Q: why are L pulls easier with your palms facing inward, instead of forward like I normally do pullups?
If I knew how to dub music into my video, you would've been listening to a song about my lovely lady lumps as well. lol.
Lumps or no lumps, that was an admirable performance. Truly awesome work Ashley!
Today's WOD: 16:24, all sets ridiculously, horrendously broken by the unwillingness of my unlistening body to perform as I commanded.
hspu hands on parallettes, feet on wall.
Those lumps were lovely as well, LOL! Great Job Ashley!
I butchered todays Workout with broken Stability ball push-ups and Military presses. I tried the handstand push-ups and scraped my back on the wall texture in my house as I curled over into a ball and hit my head on the floor! Glad my kids weren't there to see me do that! LOL!
How many of you guys CAN ACTUALLY do these? Please don't be too many people, I don't want to be the only wuss here!, Oh yea, BTW my so called L-pull-ups started on the first one as such and dribbled into a jumping/ negative pull-up. What a wuss I feel like today, I guess pull-ups are harder when you are lifting 250lbs compared to the 205 I used to pull-up 10-15 years ago!
How do you counter the puffy, swelled-up eyes after doing hspu, and is the rope climb supposed to be done with all arms or the rope-wrapped-around-the-leg-for-support method like taught in the military?
Love this work-out program, and my troops hate it...ha,ha.
who says the smith machine is useless? Used it to assist.
hey the smith machine is great and an amazingly useful piece of machinery. i hook my rings onto it for ring pushups all the time.
used smith machine to assist HSPUs.
Not great form for either exercise, especially the L-sit which got to be more like an 'l-sit' after a while.
Did regular pullups to practice kip
Did 4 HSPU!! All others assisted
Awesome performance .. your kipping pull-up form is beautifully instructive.
Keep the videos coming!
How do you use a smith machine to assist on the handstand pushups? Is there any subs for the handstand p-ups?
Bro, let the workout video issue go.
Looking fwd to this one. Do it at lunch. Going to to do a run now.
Put the smith machine bar about neck level and when you go into the handstand position hook your heels over the bar. You keep the full range of motion but can assist yourself with your legs. Be prepared to have people look at you funny in the gym.
A DIY day today
First up a slightly longer Helen:
3 rounds for time of:
-Run half mile;
-21 DB swings, 55lb; and
2 hours later
4 rounds for time of:
-Row 500m; and
-21 Push press, 95lb.
Yesterday I did my own WOD. 50 pullups, 15 minutes of 40s on 20s off jumping rope, 50 dips. First time jumping rope and my calves are toast today. Nice that todays WOD involves no feet on the ground stuff ;)
I also sub 'walk ups' for HSPUs. Basically start in a pushup position with your legs against the wall, and 'walk' your legs up the wall (keeping your back tight). Walk up the wall as high as you can and then walk back down. I do these as a 1 to 1 sub. These also get funny looks at the gym.
Started off the HSPU really well for the first 2 sets...then I noticed I couldn't go down too far after that...and it hurt more :D
all sets broken until 9 down...also mixed knees to chest with the L pull ups.
l-pullups broken. 9-6-3 tucked
hspu's 3/4rom assisted against wall
Did a strength workout today instead.
Couldn't remember which to do first so I did it backwards. L-pullups then HSPU's.
Finally something to be psyched about. Did 19 unbroken HSPU's first round. Felt really good. L-pullups still having a hard time getting legs perfectly straight. Really worked it during the last few sets.
Puffy eyes as a side effect go away with regular "upside down" practice. The more handstands you do the less you will feel the blood rush to your head.
As far as rope climbs go, no feet at all is usually what I strive for. Kind of like the pull up progression mentioned above, start hard, then reduce difficulty as needed to finish the workout.
Just gotta say it. If I did pullups like that at airborne school the black hats would have never let me in the chow hall.
Did it backwards as well. Still need a lot of work to be able to keep the legs straight on L-Pull-ups. Much better than last time. The palms facing towards the body really helped.
L Pull-ups 21(L),18(L&Kip),15,12,9,6,3(Kip)
HSPU - used dip bar for support/help
3x10 hanging leg raises
5k race later in the day
:25::05, did the L-pullups first. Oops.
Team Mosul(Splinter Group)
Matt W: 12:40
Chris C: 12:44
All HSPUs were done with a partner holding our legs to keep us vertical (we were outdoors and otherwise would have just repeatedly fallen over; graceful us). Subbed regular pull ups for L pull ups to demonstrate kipping to a couple newbies who've joined our group.
Coming from a paratrooper, you should check out the message boards to see why the black hats (and the rest of the military) are misguided about kipping pull ups. I know plenty of guys who can do a bunch of strict army pull ups who couldn't kip to save their life (like if they had to climb something in an emergency wearing full kit). The ability to use your entire body to produce momentum is something you will not have unless you've practiced it. I tried for an hour today to teach a couple guys and it took them a while to get the basic concept down. Try kipping with the efficiency and economy of movement that Ashley showed in the video. Here's a link to get you started:
DJ, can I not show my appreciation for a tasteful and professional video?
Form sucked quite a bit and most sets were broken. Trying to get full range of motion in HSPU against the wall and L-PUs from dead hang.
Ashley, drink a Red Bull next time...
Subbed shoulder presses with 2 x 40# DBs for HSPUs.
Total time: 17:11
R1: 2:08, 1:46; total: 3:54
R2: 2:08, 1:21; total: 3:29
R3: 2:18, 1:31; total: 3:49
R4: 1:29, 1:14; total: 2:43
R5: 1:05, 0:45; total: 1:50
R6: 0:32, 0:28; total: 1:00
R7: 0:16, 0:13; total: 0:29
Should have known that a workout like this one would come up today. i worked on handstands and L-sits for a little while last night, so of course both come up in the next WoD.
A few shoulder presses were kinda ugly, but they were overhead and (most of the time) with active shoulders.
L-PUs were more S-on-its-side-PUs, but legs raised either way.
Oh, was interrupted by a phone call for about 30 seconds during R1, not that it made much of a difference anyway.
Started with 4 pullups 2 years ago, now I can do 12 dead hang pullups in a row and 25 kipping pullups in a row. L-pullups would be broken in reps of 3-4 and drop from there. I still can't hold my body overhead, so I am on the wall to start and switch to feet over the dip bar to finish. Bwt 245lb. I do xfit workout 3-4 times a week.
There's nothing wrong w/you showing appreciation for a "tasteful and professional video". But alot of us didn't find the other one untasteful. I believe that if the girls had an issue w/being in that video and thought it was done in poor taste, they would have said something either on the posts or to coach. My whole thing is just let it go and concentrate on the WOD. BTW, nice time on todays workout. I found reading the journal that covered Kipping helped me get it down. You should try showing it to the newbies.
congratulations on a great "Fran" time! and nice ink!
1/2 volume WOD today:
11-9-8-6-5-3 rep rounds of HSPUs & L-Pullups
HSPU-heels to wall, head-to-floor ROM.
I think your right...
HSPU broken by 1/3 for round 21 & 18, then mostly 4's & 3's, all forehead to ground, heels on wall
L-pulls broken by 1/3 each round til 12, then 5/4,6,3
You people putting in sub 20:00 times, what do you eat for breakfast?
14:55, did the pull-ups first. First 21 were L, then it degenerated into some kind of letter. Kept them strict, though. I feel that my deadhang pull-up ability has degraded some since I started doing kipping pull-ups exlcusively.
L pullups for the first and last two rounds the rest were straight, assisted hspu with feet on bar
Subbed 35# shoulder press for HSPU
L's as Rx'd
Just a shout out to my peeps before I head to the border for gamblin' and drinkin' and watching my Bruins try to take back the city and send the boys in red and yellow to the Holiday Bowl.
"Send lawyers, guns, and money."
Go Bruins! (and Hook 'em Horns!)
HSPU kick my butt.
Did the O course, then the WOD.
I modified the first 2 sets by doing the first third of each set of HSPU unassisted against the wall and the second two thirds assisted with my feet on the parallel bars.
Then I resigned myself to spending a hour on the WOD and did the rest of the HSPU unassisted in sets of 2-4 with about half touching the top of my head to the floor.
Then I did 21 95 lb thrusters in 1:37.
Save the strict pull-ups for the tests. The rest of the time do functional (kipping) pull-ups, or L pull-ups. Your max for strict pull-ups will not suffer.
force x distance/time = work/time = Power = Intensity
Kipping pull-ups lead to more reps in a shorter time and a shorter time per rep. Same amout of work per rep. Same weight, same starting and finishing position. = More power = greater intensity.
OK, just saw the video. Strong work!
and for my friend, Mr. Stackpole:
"Giggity, giggity, giggity. . .oh Yeah!"
14:44 as rx'd. The L-pull-ups weren't pretty.
hspu back to wall
the pull ups lost there L's quickly
Someone asked why it's easier to do L-pullups w/ palms facing the body (what I'd call an L-chinup) . . . you can better use your lats and kind of rotate your shoulders back, which helps pull your hips up to the horizontal position.
28:41 - highly modified
1) 35# DB OHP
2) mostly assisted pull-ups
reps as rx'd
All modified and broken.
This totally humbled me ( more than usual) and I felt like a total whus!
Stated w/ jumping L PU's then went to band assist and L-Sits
HSPU's with toes hooked on bar
Just got back from a 10 day rock climbing trip in Mexico. Stellar- and my rock climbing soared!
When people asked me what I was doing, got my chance to share crossfit.
And it's not just the physical strength. Crossfit challenges me mentally as well. Since climbing is a lot of mental work, I noticed a huge difference in how I respond to situations on the rock . Thank You Thank You Thank you Crossfit!
Thanks for brining that to my attention. I always did the L-Pull-ups w/palms facing away from me. Not in the chin-up fashion(palms-facing in). I always thought that I just really sucked at them and that my abs were just that weak... Well they probably are, but I can't wait to see how I do doing it the Chin-up way(As they show in the video and slide show links now that I look closely.)
22:22, HSPU against wall to about 1/2 depth
I've been off the board the last week or so and had to go back and check out the mother-daughter video that was causing such a stir.
Those ladies were busting their &*%$#, but I did feel as if I should be wearing my rain coat while I watched it. Time for a cigarette...
WU - 3k jog
Been slacking off of my abs. Paid for it.
14:45 Forehead to block for HSPUs
I understand your point and consider the infamous video a dead issue.
Thanks for the kind words on my WOD time, by the way. Since I'm a "words of encouragement" kind of guy, that's an expert way to diffuse disagreements.
I instructed the newbies in the same manner used by Eva on the "Eva T on kipping" video from a few weeks ago (Starting out with them on a box to get the rocking motion down).
The new guys were having a problem with the hip movement of kips. Instead of using your hips as the center of gravity upon which the rest of the rocking motion hinges, they were swinging with their bodies straight and rigid. It was such an akward motion that I tried to show them what they were doing and couldn't even duplicate it. Of course, that's also partly because patches of skin were missing from my hands at that point.
It's just yet another demonstration of why the kip isn't "cheating", but rather a very challenging version of the pull up which requires not only brute strength but coordination and explosive power.
By the way, to the "paratrooper strict pull up" crowd who say kipping is cheating, I have a CrossFit Challenge:
Since it's cheating, can you double your strict pull up max with kipping pull ups?
21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups (all but first 21 were supported)
- Concept II: 20 mins.
- WOD: as rx'd 17:29
- ran one mile
Oops, did it backwards.
Pull-ups started as "L", but eventually faded to a regular dead-hang by the set of 15.
HSPU were done supported on Smith machine bar.
Crossfit Cisco SJ
All HSPU's with feet up on bar
Brand (assisted pullups plus L-sits) 21:11
Crossfit Day 3:
I've never done more than 10 HSPU's in one day. Thinking I would be reasonable I started at 15 rather than 21. 20 minutes later I wished I had started at 18 instead. I'll keep that in my notebook for next time.
L-pull-ups will require more practice!
no energy today for some reason
did 21, 15, 9, 3 only for wod - did it in 8:10
also did some dips, swings and ran a half mile sprint for kicks and giggles
Nothing is better then real FIT women...as Gym Jones states..."not the appearance of fitness" Ashley is my vote for the CrossFit calender I keep reading about. BTW, the tattoos are great! Whoops, did I forget to say "FRAN" looked good too? See you Guys/Girls in February.
Elite Fitness Bootcamp
PU's palms in, kept pretty good form on L, HSPU's against wall all but about 5 head to mat
4.5 mile run for breakfest
CFWU x3(-pull-ups and sit-ups)
Went w/the chin-up version of L-Pull-ups. I like it better, except the bar we have at the gym here forces me to have my back to the wall to do them. Had a hard time going all the way down on alot of them due to this reason(Lack of room between bar and wall). HSPU's were done w/feet on the head rest of a leg eatension/dip station. Nose to the floor. Those were un broken, but the L's were brokee into 3 sets per round after selling out the first 2 rds.
ChrisC, I learned a lot by watching the videos of GregA and others and then seeing which method of the kip worked for me. I'm a visual learner though. I also found having to do them on the bar at the gym here, mounted on a wall, forced me to learn a compact kip. Hope that helps w/your teaching the mastery of the Kip(Kind of sounds like a Kung-Fu movie... Master of the Flying Kip?) Oh, and thanks for showing the newbies out there that two people can have a conversation in a descent mannor w/out getting all pissed off.
Welcome Chris J!!
It's great to see your response after 3 days of Crossfit! Vastly different than comments from someone a few days ago after 3 days of Crossfit. I would argue more typical as well!
30mins, apparently my eyes were bloodshot everytime i came up from the HSPUs. No surprise then i VERY nearly met Pukie today.
Just wanted to chime in on the pullup (kip vs. dead-hang) debate...
I've always been a "strict" pullup guy. I can knock out sets of 25-30 dead-hangs no problem. I considered kipping to be cheating. I was wrong.
Kipping isn't easier...it's different. With some help from Eva (she knows what she's doing...that video/teaching sequence is gold) I've pretty much gotten the kip down and I think I'm about ready to start using it during WODs. What I've found is that with kipping your cycle time drops tremendously...which places a considerably greater demand on your cardiorespiratory system. I get sore from kipping in different places/ways than I do from "strict" pullups.
My suggestion...add the kip to your arsenal. You don't have to use it all the time, in fact I plan to use it only during WODs. It's just another tool to have in the toolbox. There's absolutly no downside to learning it, and I suspect that the dedicated dead-hang folks (like me) will come to a conclusion similar to mine.
11:35 WOD as precribed HSPU against wall top of head to floor (not nose). My abs already hurt (they always do after a volume of L-pullups). Sold out, felt a bit nauseas after.
After 8/15 reps in the third round my shoulders were shot, so I switched to clapping pushups. Still took me 28:30. My arms are about to fall off.
15:30 for Brad
18:21 for JeffS
I'm with Matt G. I also only use the kip during WOD's. I use the WOD's to get a whole lot of work done as quickly as possible. When I'm just training pullups exlusively I do strict pullups with a 55 lb. db, L pullups, or rope climbs if I have access. This way I get the best of both worlds. If you don't agree, learn how to kip, and then try fran or cindy both kipping and non-kipping. I'm confident you'll find the kipping workout to be a much better overall workout. If you still feel like you need pullup work afterwards, do some.
Redid yesterdays WOD
I have a question on the HSPU's, I keep hearing "nose to floor" but I thought that looking up while performing a HSPU (or a handstand for that matter) was bad form, not to mention bad for your back?
A sweet little old lady at the gym started talking to me in the middle of my wod, saying: "something, something, something".
So I took out my headphones and she repeated herself: "I hope your workout doesn't kill you."
I just smiled and said something like that was the least of my problems (that's me looking for sympathy from strangers like the freak I am).
I did catch a glimpse of myself in the omnipresent mirrors after the next set: I did look like I might croak. But damn did I feel great.
As long as I have recovered enough to hold the kids on my lap at the tree lighting ceremony tonight: yes crossfitters i am the town Santa.
Ashley: I need a Mrs Clause for tonight. Don't worry it's all pretend I swear and it only last for one night anyway.
Time posted: 9:58
Did a gang of sets of 3 of L-pullups, static handstands, 1/4-1/2 ROM HSPU, 95lb push press. Nothing like the volume required by the WOD.
21, 18, 15 and 12 hspus and l-pull ups. 24:15.
Managed 16 straight hspus (PR).
GEAUX TIGERS! The only team in the top three with a tough schedule! Thanks for the advice J. Jones.
First real Crossfit since bronchitis hit me about 2.5-3 wks ago.
l-pull-ups kilt me harshly.
did it in 15 minutes flat BUT did h-pullups with tucked knees instead of L (can't do true L) and put feet on 5' bar for assist on HSPUs. Slightly unsatisfactory but I'll take it.
Hey if there are any Crossfit Sedona people reading this, is that Chris Robinson in that photo. If so tell him that Chris Block said hi for me please.
24:49 assisted on both.
Broke up sets
Good L's, HSPU were a bit shallow toward the end
Some assist using Smith machine bar on HSPUs. Most PUs with relatively good form (almost right angle with straight legs).
I could only do a few true hspu on the first set then used the bar on squat rack to put toes on for the rest. Im pleased because I couldnt do any unassisted 2 weeks ago.
I dont have a pull up bar yet so had to modify what I could. still pretty tough wod.
where can i find this video of eva t teaching kipping? after reading the pullup challenge thread on the msg board last night i feel it's my duty to learn.
great, great work Ashley! I feel very motivated right now to get a date with Fran! Thanks again!
10:40 - L-sit pullups with legs straight and toes pointed. Switched between parallel, chin and pullup grips when breaking the sets. Nose to carpet each rep, no breaks on any of the rounds.
Eva's "kipping video" is attached to the WOD for October 20, 2005.
Meyer 26 min. hspu alt. stomach to wall & back to wall
backt o wall were negtives
both pull ups and hspu were broken sets until round of 6
Ben 18 min. Jeff 25:00
Duong 15 min modified pu bench hspu
Godfrey 15 " " " " "
Ryan 16:00 Ian 15:00 Kea 19:00 Walker 10:57
21-18-15 in 44:22
L-Pullups done on a freely rotating, wide grip bar (piece of cake).
HSPU's done with back against wall (burned out very quickly-all sets were singles)
Still limited ROM with my injured wrist. I decided to try doing the HSPUs on my knuckles instead. After 16 of those my knuckles were already starting to bleed, despite padding, and I decided to try something else. So...
55# KB Swings
L-Pullups (very strict)
27:53. Felt tired, gassed and weak the whole time. Displeased.
11:46 as rx'd
handstand pushups unbroken
L-pullups almost unbroken
fun workout, keep em coming...
8 rounds of double 44# kb C&P ladders, one minute rest between ladders
8x5 20# cb swipes, one minute break between rounds
Giving J the false impression that I am in his crosshairs.
HSPU anchored and unbroken
L-Sit P/U's broken and not very L'ish towards the end.
Its gonna hurt to sneeze in a few days. I can already feel it.
15 minutes flat
bw = #165
all L pull-ups broken after 1st set
starting with 3rd set of 15 hspu's, i did 6 hspu against wall and finished set with 50# dumbell reps for remainder
Group Moffett completed the WOD in 32:00. The L-pullups were more like knees bent.
HSPU used wall for support
L-sit pull-ups broken and with palms facing grip
21-18-15-12-9-6-3 of ring pushups, with double 36# kb clean&press ladders in between. 21:06
Shoulders couldn't take the HSPU and back couldn't take the L-pulls; made it through the 21 round and diverted. The kb presses were not pleasant either tonight.
Note to self: Work on handstand pushups, core muscles, and PU's. I am embarrassingly weak in all of them.
1 mile run 1.5 incline on treadmill 10 minutes then :
CF WU x3 without pullups or dips
about 40 minutes, first 21 reps of HSPU's ankles against wall, the rest ankles against smith machine. All sets broken.
L-sits (all broken) untill last couple rounds switched to regular pull-ups.
I forgot to start the timer:
First time actually doing HSPU. Did them with my heels hooked on the squat bar, but they went much better than I expected. L pullups were broken but quick. Excellent workout. 15 minutes on the eliptical after.
All sets assisted, most broken.
hspu's ROM at least 50% on all reps against wall
good form on all L's
all sets broken except for the finale
HSPU performed with feet on Barbell in squat rack. time 9:55. Followed with same rep numbers of 24" box jump -4:53 and 2000k row at 8:55. great but last friday night ended with a date!!
HSPU's smith assist
27:40 broken but strict on L pullups
6 minutes elliptical
4 minutes tabata-elliptical
Did Fran w/2 40# DBs.
That is what Wiskey is for.
Soundtrack: Slipknot, The subliminal verses.
L pull ups were okay. HSPU continue to be the bane of my existance. All reps were against a tree for balance and partial depth for a couple reps then a negative down to hands touching shoulders.
On the plus side, it was my first WOD with my new PVC paralettes.
hspu against a wall and w/ assist up. think overall rom is improving (~1/3)
1st time w/L-pu's. why did it not seem too difficult on my abs at the time, but yet i fear it will be extremely painful to laugh tomorrow? l-pus were jumping with slow negative in L position. well that was the goal anyway...
Go Navy, Beat Army!!!
thought i had him by the third set of pull-ups
finished with waiter's walks, two trips up the gym floor starting with 25 lb db and working up (30-35-40-45) until we couldn't complete two trips (finished at 45s)
new x-fitter, al merrifield, met pukie 2x today, but finished i think
HSPU: Forehead to floor
did workout as rx'd. took me 30 minutes. hspu-assisted with heels hooking over bar. did not have a good L on the pullups.
HSPU... my weakness
I've been doing weighted negative HSPUs on the parallettes through the full range of motion as well as handstands and hand walking as much as my shoulders will tolerate. I'm still not much better at HSPUs though.
17:40, incline hspu's after 2nd round. L-pullups broken up in 3's and 4's after a while.
6:39. did kipping pullups and elevated push ups. Worked hand stands, L-sits and knees to elbows after WOD.
HSPUs with feet up on squat rack and subbed knees to elbows for L-pullups.
AS RX'D, BEEN A WHILE SINCE I HAVE BEEN HOME TO DO SOME PULLUPS AND I FELT IT.
Piked hspu's w/feet on a table
Warm up was a 5k road run (25:02)
Yesterday I did about 4 or 5 dead hang L pull-ups
My pull ups are improving pretty steadily
I thought I was doing good and you came along and crushed my ego. Damn I'm gonna have to work this 45 yr old body a lot harder.
22:07, subbed straight pullups - Still can't do L-pulls. Worked on ring L-sits hard yesterday.
Added 5k on the eliptical machine to the WOD. 29:56
HSPUs are definitely a weakness, not full ROM and towards the end I was just doing incline pushups. Also Did L-Hangs for 5 seconds per rep I was supposed to do.
Total Time ~21 minutes
Subbed 40 lb db presses for HSPUs due to a bum shoulder. Focused on active shoulders and good form.
Oh my freakin g_d. 27 minutes with subs:
Pullups broken in half to thirds, and switched grip each round.
HSPU turned into pushups at the #9 set when I couldn't even kick up to the bar I was using to assist without falling on my face.
I have found my weaknesses. Now I need to find my strength.
Christian - you wooped me on that one. Good job bro.
Need to work on my L-pullups
23:20 head to floor
Back too sore for strict Lpu's, so started hanging and ended in strong L. first 4 sets palms away, remainder palms facing=much easier
WU=20 min on elipitical, 1 cfwu round
End=ohsquat/fsquat/squat WOD from yesterday and 20 min yoga strectch
L-ups are hard.
Subbed HSPU's for 40# and 35# DB presses.
Feet held 5" in the air
8# Dumbell Thrusters
30 lb. DB presses for HSPUs
knees-tucked pullups for Ls
also, I mixed up sets for each rep round
Beautiful day in San Francisco. Have a good weekend.
Didn't time it carefully . . . somewhere between 20 & 25 minutes.
All sets broken. Did the 21 and 18 rounds as freestanding HSPUs (feet barely, or not at all, touching the wall), but was reduced to singles, and approaching partials. Switched to Smith machine-assisted for all remaining rounds.
Pullups went pretty well . . . sets of 8 - 10 on first rounds, 4 - 6 on later rounds.
27:10, and I only did the first sets
21 each broken into 3's and 2's.
But it's the first time I actually tried the HSPU. Used the smith machine too, and this killed my shoulders and hamstrings.
I'll be tougher next time.
cfwu 1 rnd
27:45 - HSPU Back to wall and L-Pullups/Kip Tuck
17/4 - 10/3/3/3/2
7/6/5 - 8/3/2/1/1
8/3/2/2 - 5/3/(tucking)5/2
5/4/3 - (kip to tuck)5/5/2
5/2/2 - 3/3/3
5/1 - 4/2
1/2 - 3
Wasnt a smoker but sure did work to failure every set. Proud of my 1st round score(PR 17/10). I feel da pump bra!
Warmed up with yesterdays squats:
HSPU / Feet on Blue jump stretch band
Burnt after all this!
HSPU a mix of back to wall, vertical and feet
elevated on steps bent at waist.
L-Pull-ups mixed with knees to chest pull-ups.
22:43. Did this one yesterday. Did half of every L set as dead hang pullups in an L and the other half regular (kipping). HSPUs were with feet up on a 4' high bar, nose to ground. Ready to make HSPUs more challenging.
Elevated feet push-ups
Rower 15.10min 300 Cal
Lifecycle 30 min 10 miles
26.10 and a day late
Got interrupted in the middle of this one. Assisted pullups with a sling.
HSPUs were toes to the wall... L-pullups deteriorated the last few sets to <-pullups.
better range of motion on both, though.
knee-to-chest pullups, and 50lb db shoulder presses
HSPU= knees on back of sofa
LPU= hanging and lifting legs
HSPU= feet on 42" wall
Did this at home...
good news was no transition time from HSPU to PU...bad news is PU on 2x4 doorframe hurts. Ls were not perfectly straight but not too bad.
Near the middle, my daughter came downstairs and wanted to know why I wasn't doing weighted PU. Gotta love kids.
Took the day off after a hellish work week. Too much stress, something had to give.
modified hspu nose to yoga block on it's long end...will get lower! and did 3 L-pull ups on my own..then Sam held feet for the others.
Sam did her first xfit 5 hspu and 5 assissted pull ups 4 rounds
Welcome Sexy Sam!
lost grip once and fell off pu bar, took a little to rub the bruise out before startin again
24:57. HSPU were the 4" variety. On the 15 set I just did a handstand for 30 seconds, as I tweaked one of my 3 triceps muscles on the right arm on the first two sets. The rest of the sets I decided just to suck it up.
L Pullups were per normal form.
Got to this after a few days off with some chest virus, and being away on a seminar and to play rugby. 23:15. HSPU's always the time killer. Broken down to the 9 into 3 sets, and the 9 was in 2 also. LPU's unbroken after 18.
While away had access to a C2 machine. Tried a workout involving doing 4 CF challenges - 30 BW BP, Run 1 mile & 21 BW BP in 10 minutes, Row 500 m and 20 strict PU in 4 minutes and 21 DB thrusters with half BW. No rest between exercises beyond the time to move from one to the other, move plates, start treadmills etc. I keep just missing the 30 BP - got to 29. The run and 21 BP I did, with not long to spare. The row and PU's I did in time, but couldn't do the 20PU in one set so that probably doesn't count. Thrusters - not even close! About 10.
just did normal pushups, 20.14
21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups (Put legs up at about 45 degree angle)
L-Pull-ups (First time to do LPUs; incredibly hard. Kept form on only about 30% of reps)
I did this today.
21-18-15-12-9-6 and then 3 rep rounds of:
Abrhama Lincoln Crossfit
Tom (bw 206)
4 inch HSPU broken by eights
pull ups broken by threes