Haha, good job Andi! You can check out more of his hijinks over at www.parkour.net, as he's the Austrian rep for the Parkour Worldwide Association :D

HEY, MATT G! I completed not one, but two muscle ups today on the rings! Now, I feel official. WOOHOO!

And this after the run of hang power cleans (I'm a few days behind, but caught up today)

All these HSPUs should be loads of fun for my shoulders tomorrow...

Its time for Eva's gun show..

Outstanding news robp...I had no doubt.

It's a bird, it's a plane, it's Super Eva!

Is that the Bionic Woman?

just to make sure, when it says "95 pound Overhead squats "

that's total poundage including bar correct? which means a 25 on each side plus the big 45lbs bar? thanks

Frank you are correct.

That bar is going to get really heavy tomorrow.

sick video Andy.

was that a desk muscleup, holy cow.

Eva going hard as usaul, good stuff

Eva looks like she's thinking: "Did I forget to close the garage door this morning?"

haha... Seriously, though, she looks focused. Great job Eva. Strong Work Andi.

Coach, Lauren,
I know it varies.. but, like the 95# for men, what weight on overhead squat should a women be aiming for ?
Thanks

Hey Robp I also completed my first set of two consecutive muscle-ups today! Great job! Feels great doesn't it? I followed up with a single one later in the day as well.

9:51 - 75# butt to ankles OH squats, nose to carpet HSPUs.

I'm disappointed by only being able to use 75# for OHS; six months ago when I was seriously working on the 1x15 OHS bodyweight challenge 95# would have been possible for this WOD. I've definitely been slacking....

Outstanding picture Eva - talk about focus!

haiku:

Eight minutes ahead,
need animal hospital.
those pythons are sick.

kstar

Anybody know when they are going to start selling tickets on the site here?

Tickets for Evas' gun show! Haaa!

Da-dun-da Tshhh!

What's a sub for OHS, since I can't do them...or should I just use a broomstick?

Sorry - young Ms Moore's post (I can only rationalise the chasm between her results and mine by telling myself she must be much younger than I am)and the somewhat bizarre haiku post made me do this:

Kelly Moore slacking
what does that make the rest of us
best not to ask

mess me up

please

8:23 as Rx'd

I love the tickets jokes, they make me remember bodybuilding and M.A.D.
13:58 AS RX'D! Proudly.
Slow and steady form over speed, made my acheing back actually feel better.

J (Comment #10): aim for around 50-60% of your BW. But more importantly: do what you can. If that means doing the OHS with a broomstick, so be it. We all started there.

subbed 90# db shoulder press for HSPUs.....lots of broken sets.....11:20

14:06

...there needs to bea new unit of measurement called THE KELLY... it could be used to measure all WODs... instead of 'mortal" time you could compute yours as multiples of "KELLYS" .... ie todays as 1& a half or 2 Kelly units! !!!

todays workout:

1. DROM

2. burgeners snatch warm up drill - 3 sets

3. PTP deadlift (157.5 kg/147.5 kg) & OH press (62.5 kg/55kg)

4. WOD: did oh squats as rx'd, but subbed dips and chins for HSPU - as I'm doing PTP shoulder presses for a specific goal I want to preserve my shoulders a bit.

took under 15 mins, didn't time exactly. Shoulder stability was the main issue with OH squats. Felt good though...

First time with OHS. Used a 45# bar for the first set to get form down. Then went to 55#, and finished with the 95# for 9, very tough! All broken sets with the HSPU's. Definately need to practice, practice, practice. Time: 10:53. Off to work!

Thanks David.
Started with the O bar.. but past shoulder incident haunted me... so i lowered and practiced technique with a 35# bar to be safe. assisted HSPU with smith machine. 9 minutes something

Nice video. I can't do a muscle up, but I was thinking what the people at work would say if they walked by and saw me trying to do this.

Probably just shake their head, like they did the time I did box jumps on the desks.

Eva T, you rock. Great video.

~25 minutes w/ 45lb bar. Main problem (aside from weakness) is staying on the wall during HSPU's. Didn't help that I was doing them against a tent. OHS's felt great- can up weight next time.

17:37

Followed up with 100 burpees, 60 pullups, and 21-15-9 squats, 185# weight

WOD with 65 lb OHS: 14:56

Did my first two un-assisted handstand push-ups. After that, a teammate assisted with the rest by keeping me in a handstand. HSPU sets were super broken. F'in Beautifully Brutal.

First time with OHS,used a 45# bar.
Broken sets...
12:50

21-15-9 reps of:

45-KG overhead squats
Handstand push-ups (modified)

Had difficulty with squats, kept them to partial squats and followed each set with 21-15-9 reps of Olympic bar.

18:00 mins

You guys could actually do 21 handstand pushups in row ? I could do 5, 6 may be...

Crossfit Baghdad:

Terry: 11:00
Norman: 9:56 (ROM for HSPUs was lacking a little)

More times to follow.

Hey it's look it's wonder woman doing her wod. Proof positive that superheroes crossfit.......

10:00 as written.

7:40 OHS not a problem, no breaks but HSPUs were slow and weak.

Prior to WOD...
warmup,
snatch high blocks up to 75kg (triples and doubles)
Snatch Pulls up to 3(100kg x 4)

What is the difference between Olympians and us mortals? Just look at the picture of Eva: The Eye of the Tiger...

can i use dumbells instead of bar for ohs just to spice it up a bit?

Time-16:05

OHS as RX'ed
First set 1 HSPU, 14 w/40# db, the rest w/ 30# db

Need a ton of work on HSPU's

Durf (#39): Sure. At the same total weight, DBs will be harder than a bar . . . more planes of motion, more work to stabilize them.

10:59
Assisted on HSPUs. Trying to wean myself off assistance.

About 22 minutes total.

First set 21 OHS done as 15+6
First set 21 HSPU done as 15 "real" + 6 negatives. Took almost 8 minutes for this set alone, done as mostly singles.
Second set 15 OHS done as 5+5+5
Second set 15 HSPU done as 5 + 10 negatives, all as singles
Third set 9 OHS done straight (gut check).
Third set 9 HSPU as alternating "full" and negatives.

Its a good thing I focus so much on technique because my strength and performance is down. Been a rough go for the last 3 weeks. I feel fried. I haven't had a decent nights sleep in about a month.

Did:
10 Overhead squats with 95lbs
10 Hand stand Push-Ups
At this point I was finished

I continued with 45lbs broomstick mile. I had just enough energy to pull that off.

9:15 (+/-15 sec: forgot to stop my watch)

More haiku:

Mary on Monday
Handstand pushups feeling weak
Should have done Cindy

8:36

30kg OHS and assisted (squat rack) HSPUs

No breaks on ohs, some on hspu's, and some of those were shallow. 9:30

Great work, Andreas. Those are some pretty cool muscle-up variants.

Congratulations to Andreas! A desk muscle-up? Incredible.

Eva, you're looking good.

I'm still at the MGM grand in Las Vegas. Did 30 muscle-ups in 20 minutes on the rings. They were all singles. I'm just glad I can do them now.

Wow! Messed me up!

WOD following ship PT.
3x10 at 65lbs (front squats)
2x10 at 45lbs (overhead squats)
5x10 pushups (wide) between sets

Overall this was a very taxing workout. Going a little light to not enflame a lower back injury.

21 OHS, 20kg
21 HSPU - 6/5/4/3/2+1neg
15 OHS, 25kg
15 HSPU - 3/3/2+1neg/2+1neg/2+1neg
9 OHS, 30kg 7/2
9 HSPU - 3/2+1neg/2/1

Time as modded 25mins flat

Hmmm - consider a couple of my weaknesses well and truly exposed.

A couple of times there I almost called it a day. Unfortunately, I have let my shoulder flexibility slide so this was a useful reminder (not too subtle though). On a plus side HSPU's are getting better with hand spacing narrowing to something approaching shoulder width and getting at least 90' elbow bend. Now all I need to do is GTG a bit and should be happy days.

Cheers, kempie

11:27 as rx'd, had to go from one end of the gym to the other between exercises, there are mirrors on nearly every available square inch of the gym here. I guess it helps on motherf***ing arms day, but makes for a long commute between OHS and HSPU. Felt like this one could have gone faster even with the extra distance. Mary on Monday might have had something to do with it, dunno.

9:46

Couldn't maintain even minimal form on the OHS w/95 lbs, so I backed down to 85 lbs. Didn't do the full butt-to-ankle squat, just thighs-parallel-to-the-floor. Reading the thread, I'm thinking I should have backed more weight off in favor of better form. All OHS sets broken.

Sub'd elevated foot pushups for the HSPU. Hooked my feet over a Smith machine bar at ~5 feet. I'm not sure why, but I don't find these particularly difficult. Hard, but not difficult. All sets unbroken!

cfwux2
21-15-9
ohs
hspu's

1)55# 14-7
hspu's 1/2 rom 3.39.06
2)65# 5-5-5
hspu's 1/2rom 5.08.16
3)75# 5-4
hspu's 1/2 rom 3.50.98
total=12.38.20

Does any one remember a post about some heavy ball on ebay and how they were made. I think it was within the last week but am unable to find it

Hey Gang,
Look at the photo of Eva again from the point of view of economy. In spite of her effort/ouput, her face is soft, jaw relaxed. There is little wasted energy being generated by a clenced jaw, drawn face, or strained neck. The face of effort should be the same as that of meditation, relaxed and focused. In Eva's case, if you only look at her face, it is impossible to tell if she's sprinting down a ramp, or shopping at Lululemon. It is an undisputed fact that gripping your handle bars tight while riding will increase heart rate, and metabolic demands and thereby decrease overall peddling efficiency. The same is true of clenching your face during effort. Need more proof. Look at any video of Coach B's daughter Sage during any of her efforts. Check out Annie, Greg A, Greg E, Lani, Nicole. All are zen statues while they suffer. Are you? During your efforts today, be mindful of how much you are simply giving away through the lack of "facial economy".
Practiced motor patterns show up over and over. Let no one be able ot judge your effort by your face.

Kelly

kelly - seriously. knock it off. i already have robb to make me feel dumb. i don't need your help too.

BrianW,

Mirror problems? I just took my shoes off and put my heels on the mirror for the HSPUs. It helps that it's a military gym and most of the staff could really care less, but it's an option.

John B. NYT says Kelly Moore is 42. Makes me feel better knowing she is 3 years younger than I am. Of course, what it really means is that in 3 years she will be kicking more a$$.

HSPU against wall. 11/10,5/4/6/,3/2/4
95# 15/6,11/4.8/1 total 12:22

Skipped this one...too many HSPUs for the creaky shoulder just yet. Instead I went for a PR on Grace and pulled it off.

Old PR: 6:39
New PR: 5:47
A nearly one minute improvement!!!

With the past several days of workouts, I have a callous the size of Texas on my right palm.

Yesterday' wod...

BW 180

3 x 135
2 x 145
2 x 145 (failed on 2nd)
2 x 145
1 x 155 (fail)
1 x 155
1 x 135
1 x 135
1 x 135

15x 95

Those are considerably harder not coming from the ground!

If Coach is going to keep posting these pictures of Eva, I'm going to keep having those recurring dreams I spoke of.

Hopefully, Dan John will not show up in any of them.

Does anyone else pinch nerves in their shoulders doing large repetitions of OHS with weight(anything more than a broomstick)? I backed off considerably today, and my body feels fine doing the squats, but now my fingers and arms are tingly. Knowing that my arms will be numb, was the limiting factor in this WOD.

Used 45lb bar for OHS and did regular HSPU's
Thayer 11:36
Talissa: 10:19

13:46

21-15-9

All OHS with 30#
Shoulder Press
21 = 7 with 30# & 14 with 20#
15 = 9 with 30# & 6 with 20#
9 with 30#

Thanks to Kelly (comment 56) on her post about Eva. Besides being impressed with her "guns" that was the one thing I noticed most about the picture. She looks relaxed and I thought that was amazing.

Lookin' good Eva T.!

Tough one for me today:
23:30 Just getting the HSPU, used 65# for overhead squats.

Andreas-

best use of office equipment I've ever seen, good on ya m8.

Eva? -

You got a license for those them there guns? :) obviously she got some.

Loved the desk muscle up video... been doing l-sits on my desk chair ever since.

Hi all,
Workout as follows
{Run 732'; BB push-upx20 (8" elevation) Run 732"; bar rowx16 (bar suspended fom webbing; feet on barrel); run 732'; DB swing curl and PPx12 (40#er's); run 732'; and barrel jumpx8 (31.75")}x3.
Duration 23:08
Until tomorrow...

That would be Jonathan
(I'm too hot from the exercise; distracted)

Kelly Starrett:

Move over, Bacon! Here comes something meatier! :-)

Haiku inspired by last night's workout at SF CrossFit:

95 pound thrusters
Muscles scream in agony
Pukie, is that you?

Clay

Looking strong, Eva!

Time: 14:41
Used 25 lb bar for overhead squats. Subb'd 15 lb dumbell press for handstand pushups

I tried using 45 lb bar for overhead squats but it was unwieldy. I need more practice to build up to heavier overhead squats.

Just gettin' goin' on CrossFit with the help of my boyfriend!! He's a great coach! Thanks Jon!

First week attempting WODs
15 min for the WOD

65# all 3 rounds no breaks in set
Not quite @ handstand push ups, working on em
7 Hand stands 15 Elevated push ups
15 elevated
12 elevated

Waiting for the days when I can get through the prescribed WOD without adjusting...I WILL PERSEVERE!

As Rx'd
7:41
No down time between sets. Able to do HSPU right where i was doing squats. Good work out.

8:38

Very tough on my shoulders. HSPU's started out fairly deep, but was lucky to get decent depth by the end. Good workout.

Ray

OHS w/55#. Assisted HSPU w/smith machine.
19:52
Getting better slowly but OHS continues to own me.

sub'd self-assisted HSPU's. OHS @ 95lbs.

10:32

followed by static handstand practice.

during the WOD, tried to follow the advice of Kelly Starrett, but after the 8th rep my calm, relaxed face turned into a teeth-clenched, squinting grimace.

Howdy all!

Will keep this (my first) post as short as I can.

Stumbled across CF on 11 Dec, started (modified) WOD on 13 Dec. Pukie knocked 1/2 way through, and I was hooked! Still nowhere near "fit", but gaining momentum.

Many thanks to all of you, esp. Coach, Lynne, and the Burgener family, I can never repay you.

Special thank you to all the warriors out there, we all owe more than we could ever repay. Keep up the good work!

Today: Walk to campus (approx. 1.5 miles)
CFWU X 3 (assisted)
WOD"-ish" (45lbs for OHS and MP - still trying to get back into the swing of things after 9 months of nothing but 12 oz. curls)
WOD time: 6:30 (I should have gone way heavier)
Moseyed my breathless heap back home.

Again, thank you all,
Get Some, Go Again!

CG

CFWUx3
WOD (70lbs overhead squat)
I'm not sorry to say that I coasted through today's WOD. I used 35lb dumbells because I wasn't at home. I played with position and form of each exercise and learned a lot. For example, I did sets of 5 HSPU's in the first round but did 9 straight on the last round. I figured out how to hold my arms right and it made all the difference in the world. I made no similar stride on overhead squat so I'll keep practicing.

Kelly Starrett, Nice point. I'll have to work on that. Most of the time my face looks as if I'm passing a stone.

as rx'd
13:12

Eric2,

Thanks for the advice on the shoes, might give that a go next time. I'm in a military gym as well (Camp Pendleton), but some of the looks I've gotten doing past WODs tells me I'm on the edge of being "talked to" about my "dangerous techniques." It doesn't help that I do the WOD during the most crowded period of the day.

24:43 as prescribed

Slow, but this actually went a lot better than I expected.

However, this was truely and evil combination of exercises.

OHS Broken:
5,5,5,6
5,5,5
8,1 (I had to dump at the bottom of the 9th rep)

HSPU
5,5,6,5
5,5,5
6,2,1

I lost about 4 minutes changing and running to a meeting between the last set of squats and pushups.

45lb. overhead squat
handstand pu assisted w/ smith machine
21-15-9 for 10:51

Chris

25:33, dropped to 85lbs during fist set of OHS, grumpy shoulder, and had to do assisted HSPU.

The reason however that I took so long is that my family was with me and I mean that in a great way. Crossfit has had such an effect on me (6 weeks now) that I dragged my 14 year old son with me, then my wife noticed my physical changes (which is big, I have been a physical guy all my life and she thought it was another "program") and she liked it so much now my daughter is doing it (albeit under duress).

I am truly thankful and would gladly give up time to have my family crossfitting with me. Thanks Coach, Lauren and fellow crossfitters.

17:30 as rx'd

bw 192

a lot of hspu reps only half reps

2 months on crossfit now and I have lost 12 lbs and I am much stronger than at the start. And that is with missing a good amount of workouts.

cfwu x3

WOD as rx'd
10:00

bwt 200

65# os
hs did with feet on wall head to floor

no stopping 4:01
followed by 500 meter row 1:56

Nick K -

Kelly or Robb can probably give you a better answer, but arm/hand numbness from OHS is most likely just due to shoulder inflexibility and resulting pressure on a nerve/nerves. Stretch. A lot.

Thanks Greg. I know I have some tight shoulders, and I will continue my stretching.

Jeff Reader (Comment #55):

Go here:

http://www.crossfit.com/discus/messages/26/17171.html

Dave

Handstand Pushups are by-far my biggest weakness. I started out nose to floor against the wall mixed with random free-standing HSPU's (of which I can usually get one before losing my balance) I was quickly reduced to HSPU's with my feet on a high-bar.

Overhead squats were as Rx'd.

9:36

First time doing this workout so used light weight to learn movement and for form.

OHS 30 lbsx21 30 lbsx15 45 lbsx9

substituted traditional pushups for HSPU's (I used to do these all of the time when I was a competitive gymnast, but that was 25 years and a fully-functioning right shoulder ago)

Pushups 12/9, 8/7, 6/3

Great focus on Eva's face! The workouts are great...they have humbled me several times but the results are amazing!

"Let no one be able to judge your effort by your face."
...instead judge your effort by the bewildered looks of envy and amazement on the faces of those around you.

in all seriousness, very good points kelly!
zen, economy of effort, focus...it helps in so many ways to be relaxed, not only in crossfit, in life too.

9:15 with mods

used 35# bar for OHS
used 2x45# DBs for HSPUs

notes for next time-
use 45-55# for OHS
do assisted HSPUs

afterwards practiced-
assisted HSPUs 2x6
OHS 1x5 at 45# and 1x3 at 65#
3x6 kipping Pullups
CHEK hamstring stretches

10:20 scaled as follows:
30# bar for OHS
30" elevated push-ups

OHS Broken:
12,9
6,8,1
4,1

push-ups unbroken

cfwu x 3 rds -pu's +push-ups
ohs 95 lbs
21 (7,7,7)
15, (8,7)
9
hspu's (ft on high bar)
21 (11,10)
15
9
total time 14:02 need to work on hspu's for sure. if there was a picture to show grit and intensity i would say that the one of eva t. would be perfect. I can't say enough about this site, keep up the great work everyone.

18:54
OHSQ rd1: 5/5/6/5; rd2: 5/5/5; rd3: 4/5
HSPU rd1: 7/7/5/2; rd2: 5/5/5; rd3: 5/4
Modifications - overhead squats at 75 lbs; handstand pushups with toes to wall and not as great a range as should be. However, both are getting better - likely due to just holding a handstand against the wall for time.

My first week at Crossfit is done. What a revelation. I never realized what a wimp I am.

I couldn't do a single HSPU. Not one. Sickening. I need to keep trying to get the technique down.

I substituted with 65lbs standing overhead presses and added a rep of 10 at the end.

I did the squats with 45lbs, but 65lbs for another round of 10 at the end.

I have confidence that things will be much different in a couple of months.

I don't have the hspu yet, so I had to sub dips. Other than that, I followed the WOD, though I took more breaks than i should have. Total time was 21 min. This is only somewhat accurate because I forgot my watch and just used the clock in the weight room instead. The sets broke down as follows:
-ohs: 12-9 5-5-5 9
-dips: 21 14-2* 9
*(added one to avoid a set of one and because no. 14 was sloppy)

I'm really tired and really happy to have found this community. Take Care!

15:08
that sucked

1 round CFWU

65# OHS, unbroken sets

Subbed for HSPUs:
21 rep set: 30" handstand hold, 7 double 25# dumbbell military presses, [15" HS, 7 double 25# DB MPs] x 2 rounds
15 rep set: [15" HS, 5 double 25# DB MPs] x 3 rounds
9 rep set: [15" HS, 3 DB MPs w/ 25#] x 3 rounds
21:38

Dr. G

Krista J, Krista C, Emily, Leanne, Sue and all other chicks who regularly post: Thanks! My 3rd month of cross fit and if I didn't see all your efforts and had something to compare to other than my husband (who has freak muscle tissue), would have been lost.

I appreciate your posts so much, guess I better cowboy up and post my feeble attempts.

Holy Flaming Deltoids
10:43 (21,15,9)
25# OHS
25# presses
Push ups

Thanks again.

Ben 8:37 (OHS as Rxed, HSPU assisted [10,7,4],[5,5,5],[5,4]) definitely need to work on those

Matt 4:59 (sore shoulder, 45 deg pushups, back squats)

got this the wrong way round and did HSPUS first then OHS

used 30kg for OHS

time 12 : 09

77.2kg/10.6%

10.24, using 70lbs. Aim to go deeper next time.

33 pull ups (PR).

22:13

Used 65lbs for OHS, not great form but defiently an improvement. HSPU's not quite all the way down...

Brand: executed as Rx'd @ ~ 16:00.

my OHS's needs a lot of work... just did the bar
hspu's were piked
8:37

BW: 193
95lb OHS (bit shaky at the end)
alternated half rom HSPU and 95lb standing shoulder press.

27 minutes. Felt like I had a bit more speed in me but was nervous about the OHS. WRISTS OUCH.

12:46
subbed push jerk for hspu

cfwu x3

WOD: 13:12...however, subd 95# shoulder press for the HSPU w/ another 3rd of the reps (i.e., 28/20/12). OHSs were as Rxd...broken but solid. i just suck at HSPUs and ive been slacking on my handstand work lately. i was happy w/ my ROM on the presses, though.

My shoulders are fried !!!!!

50# OHS
HSPU(self-assist)

Time= 12:15

To all lurkers,

I lurked for months due to my membership in the Chronic Information Gathers Club. After 2 days of WOD, every muscle above the bottom rib is sore to the touch; I've been working out for 16 years. If you have doubts about the muscle building efficacy of Crossfit, I would suggest that getting started will likely put those fears to rest.

No HSPU today; I'll just do the OH squats and run some intervals, thank you very much!

Joey-

95lbs OHS
and HSPU with feet on lower door bar, about 4 1/2 ft tall. 4:20

Bailey (my Daughter)

25lbs on first set OHS
next 2 sets w/ broomstick
knee push-ups. 5:45

We busted butt on this workout! & Bailey didnt feel good. I felt great!
must be the Xyience shake I had before the WOD! LOL!

used 16lbs bar for OHS. HSPU were against wall and just held for 21-15-9 count. Attempted to lower-raise myself on last set and just fell.

12:10

added 10 wallballs for finish out.

Sometimes I think I just post so you can feel good about your workout.

OHS @ 95 x 5 then to 65 lbs. Very painful to lower back and to a lesser extent, shoulders. Great difficulty staying off toes during squat - comments? HSPU with back of feet against bar, used dumbells as p'ettes. Most all broken until 9's. About 12 minutes. Thought of the relaxed face thing midway through HSPUs during round 2. Realized I was making a modified O face. The horror.

Team FatKid Maine Results

Oakman: 7:03
Fatty Fat Fat Fat: 8:34
Jonny: N/A

75# sub
45 pound shouldpress instead

12 minutes

Did yesterday's workout today. Very poor shoulder flexibility on the catch.
3x95, 3x95, 3x105, 2x115, 2x125, 2x135, 1x145-failed, 1x145, 1x155-failed, 1x155-failed, 1x155-failed, 2x135.

OHS at 75lbs. for same number of reps. This felt easy probably should have done 90lbs.

The HSPU are way beyond me right now.

Stopped timing after first HSPU attempt.

10:50

HSPU's broken into sets of 8 - squats no probs

Heart rate was cranking - then immediatley ran to the pool (1k) with swimmers and goggles in hand with no break, swam 1km free at 85%, then ran at 85% to the supermarket to get bread and milk, then light jog home as warm down.

Got a few strange looks in the supermarket absolutley soaked in sweat with my CFit T on.

Then I cracked open a beer.

wod#2
from american parkour site
run 800m
20 double unders
15 russian twists
10 ring dips
run 600m
30 du's
20 russian twists
15 ring dips
run 400m
40 du's
25 russian twists
20 ring dips
total=17.35.13
1)6.02.47
2)5.53.41
3)5.39.25
nice wod jessie

Quite suprised today! did squats with 95lbs a little wobbly at times but was not a problem, the big suprise is that i pounded off all the handstand pushups with ease. i expected to maybe get one and they were easy so i was quite happy.

BJ had same results.

This one was tough for me today. Some of you mentioned the numbness in your arms while doing OHS. I had the same thing happen to me in the first round. As soon as I was able to open up my shoulders, it went away instantly.

Time: 24:03

Used 55lbs for OHS. I was alone today, so I took the barbell off the rack on my shoulders, and did a behind the neck snatch balance to begin the OHS reps. I had to let the weight down to the floor, then clean it to re-rack and repeat.

HSPU were pathetic.

Worked on L sits and did a few shoulders presses.

By the way nice pipes Eva!

7:09

hspu assisted

12:03.96

Staying at a hotel with dumbbells (used 2x30lbs). I think it would have been easier with a bar!

9:49
Hspus against wall to block.

13:29
95#OHS to bucket (below parallel)
HSPU self assist at rack

As rx'd 16:00 (hspu approx 6-8 inch press)
-followed by 5 rds of jump rope 50 consecutive reps, 50 bicycle crunches, 50 push-ups, and heavy bag for 50 punches.

little over 17 minutes

Sub'd 65 lb. OHS

17:40

warmed up ohs's with just the oly bar and couldn't go very deep so tried 65# and could go to the same depth so used that weight. hspu's were with feet hanging over bar about 5 feet high.
9:38

(Still dealing with the rare-air of 7000' elevation)
Gretchen:
OHS- 50# brick centered on a 5# piece of black pipe.
HSPU- Used parallettes in conjunction with Dad's Bowflex to give assist of 100 lbs.
Time- 14:50

Cates:
OHS- used same pipe & brick, but put the brick on the end & hung my daughter in a swing off the other end... suspended weight was very interesting. 100# overall.
HSPU- on Parallettes
Time- 11:42 (could possibly have been better w/o having to rig bar each time- but honestly needed the break to deal with the altitude)

8:40; Time is deceiving. My OHS was with 95# but not very deep. My HSPU's were assisted with my heels on the bar. With that said, I didn't stop any during a set. It seems as if my stamina is getting much better and I am not running 2 or 3 miles a day.

ohs...80 lbs...in 3 broken sets...was killing the shoulders

can not do hspu's yet...did feet elevated pushups..need to get stronger here...3 broken sets for 21

80lbs..ohs...3 sets of 5 reps each

elevated pups...2 sets

80lbs ohs...2 sets for total 9

elevated pups 1 set 9

9 minutes

did 3 sets of weighted pullups and pushups after 5 reps each with 40 lb weight vest...negative pullups...weak in pullups...trying to get stronger there

14:29 as Rx'd. HSPU's killed my time. Gotta work on those.

Salute x 2
CF WU x 3 - HS holds + Evil Wheel.

Can't do HSPU yet so did V pushups on paralletts, V pushup sets broken. OH squat form shake so used broomstick. Squat sets unbroken

9:20

J

5:00
OHS 21,14,10
HSPU 21,15,9 (toes hooked on smith machine)

10 minutes and some change. Did the Rx'd weight The first and second set of squats were broken and all HSPU's were broken, but they were nose to the floor. Also ran 1 mile for time (8:06 which
is pretty good for a guy who HATES running.)

Off to Team Quest to train for a weekend so Crossfit may have to wait till Randy Couture and company are done with me! Have fun guys and girls. (I will.)

RE: The picture. Where can I get guns like that?

17:05, 75# for OHS.
OHS's were no problem, but I suffered on the HSPU's. I just really struggle with these and most likely need coaching - they feel more strained than maybe they should (?).

Did the o/h squats with 50 lbs no trouble,hspu's were done not to perfection and time was,15:50 not to bad for 48 yrs young I guess.

Worked out w/a co-worker today. It was nice to have someone hold your feet up overhead instead of balancing against a wall.

Workout#1- 1000m swim (CSS)
Workout#2- CFWU x3
WOD-
D.J.- :07::01 (as Rx'd minus the help holding my feet)HSPU's nose to deck.

Blair- :09::39 HSPU's were done w/me holding his feet at my waist. 1st Rd of OHS's w/the bar. Then switched to a 10lb piece of 1/2" conduit to work on form. Good job Blair! Good intensity. See you Thursday.

Around 30 mins.

21-15-9 reps of:
72 pound Overhead squats
Handstand push-ups

Overhead squats to 9" stepstool
Last 2 handstand push-ups were negatives only

Subbed 65# for OHS
HSPU against tree, full ROM
11:37

OHS: 21x45, 15x45, 9x55
DB sh. press 55 as Px

15:00

no-go on either exercise for the bum shoulder, so
warmup: clubbell mills: 10/10 x3

10/9/8/7/6/5/4/3/2/1 reps of
close undergrip chinups
double kb cleans (36#s)
10:20

2d WOD

Subbed 65# for OHS and 25# DB press for HSPU

12:48. Ouch

greetings from New Zealand
OHS
21 reps :20kg
15(12,3):25kg
9 reps :30kg
alternating with

HSPU
21(3,3,4,4,4,3)
15(4,3,2,3,3)
9(3,3,2,1)

22:00

Still sick, no work ouy today...again.

12:27
OHS with 45lb bar (8/7/6, 4/4/4/3, 5/4)
HSPUs were against a wall. Not going down very far (more like pulsing), but I am staying up for longer and longer. I acutally think I was doing a couple with my feet away from the wall. Hard to tell.

Marlabanks: thanks for the encouragment! Keep it up...it's great to see other ladies posting!

8:35. Did HSPUs off a smith machine with the bar at the second highest notch.

used a broomstick for overheads, Ive never done them before- definatly need to learn good form first.

HSPU's broken sets, of course,
5-3-5-4-4
3-4-3-3-2
3-4-2

Last 4 sets where only about an inch or two of depth.

16:51

Eva's hot!!

just learning OHS
21x45, 15x55, 9x55

1st round of HSP completed 7 then 2, then the rest were assissted. This was a personal best for HSP.

I was very happy with my workout.

I want to thank Jon Barba in Denver for helping me with OHS.

16:03 WOD

Skipped yesterday so I could turn 24. Doubled up today:

Hang Power Cleans: 135x3, 145x2, 155x2, 165x2, 175x1, 185x1, missed 195 three times, got it on lucky #4 for a PR

21-15-9 for time:
95# OHS
HSPU (lowered forehead onto 10# plate)
Time = 11:23

Great observation and post Kelly Starrett... thanks.

CFWU x 3

16:31 as Rx'ed with full-depth OHS's. The HSPU's were performed with my feet hung over a Smith machine bar at chest height. I started out too hot and paid for it later in the work-out.

HSPU's and PU's are the absolute best uses of the Smith machine. ;)

a beginer:
21 @ 95
hspu's assisted with bar, neck height
15 @ 65
hspu's assisted
9 @ 65
hspu's assisted
WOD- 11:47

Thought my heart was gonna come out my chest.

mmmm...good

Still can't do HSPU (only move about 2"-3"), so subbed with 40# DB shoulder presses.

Total time: 9:26

R1: 1:28, 2:19; total: 3:47
R2: 1:25, 2:23; total: 3:48
R3: 0:43, 1:09; total: 1:52

Sets broken as follows:
R1: OHS: 15-6; SP: 3-4-5-3-3-3
R2: OHS: 11-4; SP: 2-3-3-2-2-2-1
R3: OHS: 9; SP: 2-2-3-2

Finished with some handstand practice on parallelettes and sub-max deadlifts, working from 195# - 285#.

Really need to get my shoulder strength up. i think this is holding me back from a lot of things, HSPUs being just one of them. OHSes, for example, were cut short due to failing shoulders, not legs.

21 ohs with 1.5 pd kb - alternating
21 hand stand push ups short rom

15 front squats with 2 1.5 pd kb
15 hand stand push ups short rom

done.

15# ohs
25# dumbbell military presses

had to rest some during the sets. Used the same weight the whole time.

Time 12:47 min.
Overhead Squat with 30lbs dumbells. Extremely hard.
HSPU sub with 45 dumbells. Presses. Same rep sequence. BOdy shot. Thanks Coach

11:56
75lbs on OHS
weak ROM on HSPU's

21-15-9 reps 95lbs Overhead squats
subbed military (first 6 reps 165)then 95lbs
10:30

15:40 as Rx'd

DEFINITELY need improvement on this but a fantastic workout.

If this workout hasn't been named, I nominate "sarah"

14:50

All sets broken.
HSPU's assisted w/feet on high bar.

19:15

Overhead squats 45#
HSPU on smith machine

Never been more demoralized after a workout. Thanks!

a.m.
Rower: 20min
Stairmaster 20min
Elitical 20min

p.m.
21-15-9 reps of:
95 pound Overhead squats
95lbs military press
100- GlutHam Sit-ups
100-Back Extensions

Went to the gym at UW with my buddy Gary.

We bouldered at the climbing wall for a little over an hour, then went downstairs, stretched.

I warmed up w/ 45lb OHS and did the prescribed WOD, but didn't time it.

Gary did J.T.

Then we went and did clapping pushups with the breakdancers. Good times.

4:55
self assisted HSPU's

As Rx'ed in 19-minutes

As rx'd 9:01

hey guys. thanks for the kind words. once you got the power to muscle up without fingers (you will see in the video i only use the balls of my hands) then you can muscle up without momentum on virtually everything. keep training :-)

15:48

65lb ohs
hspu against wall, assisted up, and not very deep

Finished in 13:46

team tikrit:
mfbunch: 5:36, range of motion for hspu improving, but still hovering around half-way, hit muscle failure once on 15 and once on 9 for ohs, had to re-rack, clean/press the weight up, and finish; all hspu broken, several times with feet off the wall
joeyd: 4:56, same on rom for hspu
finished w/2x50 sit-up, flutterkick, then hspu practice for rom improvement

J: 45# normal pushups
P: 65# self assisted
A: 45# self assisted

As Rx'd 10:17

5 Minute C2 row warmup: 1240 Meters
8:56
Really struggling w OHS - switched excercises after a several bad start attempts.
Sub Front Squats, 75#, could have gone a LITTLE bit heavier
HSPU using ladder for assistance

5 Minute follow up C2 row 1205 meters

First time doing both of these movements...NICE!

2 rounds CFWU

OHS
21 x 75 (broken into 2 sets), 15 x 75 (broken into 2 sets), 9 x 95 (no break)

HSPU (feet/legs at slight angle against side of Smith rack, so not a true vertical PU)
1st two rounds broken into two sets, last round no break

Total: 17 mins. (should've pushed much harder!)

Followed w/ 4 mins. Tabata squats, two rounds of 5 pull-ups/dips & 15 mins. on recumbent bike

P.S. There's an article about CrossFit in the Feb. issue of Men's Journal

Wod as Rx'd
13:20

Wod as Rx'd
13:20

Morphed one of the Men's Journal couplets

21-18-15-12-9-6-3
Dumbbell swings (20#)
Push ups (Was slam ball but I didn't have a d-ball)

23:45 nasty. Did std pushups up til the 9 rep round. Had to go to knees when failing to do one push up on that round.

18:30 with self-assisted HSPU

14.38 Modified
21 15 9
40kg OverHead Squat
Push Ups with feet on Fit Ball on top of Bench.
then extra Half Reps(11,7,5) of 15kg Arnold Press

11:10 w/ major substitutions

I need some personal instruction before I start trying squats or OHS's w/ weights, so I did the following instead:

21,15,9 reps of
2x45# db thrusters
dips

WOD as Rx'd 9:30.

The second two sets of HSPU were self-assisted. God damn, but your shoulders just never get a rest.

I really need to work on my OHS, my flexiblilty is getting in the way. Must be why my Snatches suck much more than my C&Js.

11:42

OHS broken at 12 reps, then at 8 reps, then one complete set.

HSPU were highly broken, top of head to floor, and many partials and negatives after the first round.

Did this one minutes after a 1 hr intense Martial Arts workout. Kind of bummed out 'cause I didn't beat 10 minutes (a goal I had).

On the other hand. . .Great workout! I love the combo and vote that it returns - These are two exercises that I always need work on.

16:20

Took this one easy due to hard KM training last evening. OHS with 15kg DB. Last sets unbroken.

3 x CFWU

Used 30kg/66lbs for OHS, back still a little OFF.

OHS 21 (10/11)
15 (9/6)
9 unbroken
HSPU (about 1/2 depth) against wall
21 (12/9)
15 (9/6)
9
time 8:14

Had a "spot", just in case, for the OHS 15 and 9, didn't have to us him but like that second parashute, nice to know it was there. Especially when the arms started shaking.

14:09 as rx'd. did 15 ohs w/o break in 1st set. did 3rd set of 9 w/o break. HSPUs weak.

~13 min.

HSPUs developing, but not full ROM - about 3" to go.
OHS strong and solid, broken 1st set at 11, remainder straight through.

16:55

1/2 the distance HSPUs were performed. I cannot do a full HSPU yet.

8:47

18:59 OHS all sets completed
HSPU's all sets broken

As prescribed in 11:02 minutes.

John

6:46

Used 45 lbs. on the OHSQ due to upper back spurs

4:50

Only used 80 lbs for OHS

ROM on HSPU's only about 2 inches on all but 3 or 4 reps

I'm humbled by nearly everyone here. I've never done OHS, and they felt very awkward. My arms kept bending, such that when I got to HSPU my shoulders were shot. I need to work on form so I can keep them locked and back. Subbed in db press (20lb!)

OHS - 21@65 (7, 7, 7)
HSPU (head on phonebook) - 11 (broken set)
db press - 10@20lb
OHS - 15@65 (5, 5, 5)
db press 15@20lb
OHS - 9@65 (3, 3, 3)
db press - 9@20.

Took just under 20 minutes.

1 mile warm up jog

21 - 15 - 9
95# OHS
HSPU (assisted on smith machine)

7:42

BWT- 275

Shoulders were on fire, "OUCH", that was a good one!

did a 40 minute leg workout last night: squats, lunges, calf raises, hamstring curls, and lots more!

8:42
21 OHS @ 85lb, 15 & 9 @ 95lb.
HSPU's assisted with feet on pins in squat cage.
Everthing unbroken.
Tons of room for improvement on both of these exercises. Squats were to parallel only, and as noted above HSPU's very assisted.

CF WUx2 sans dips

14:18
BW 155
OHS - 75Lb, all sets, broken
HSPU - feet against wall, nearly vertical, broken

cfwu x 2 - dips & broomstick O lifts

@15 min. 95# ohs (15+6,11+4,9), hspu vrs. wall (8+8+5,8+7,9). should have gone lighter on ohs to get a2a. wide grip on ohs really helped with shoulder impingement. gotta work on hspu's, I suck.

12 min
It has been a while. We are in the middle of wrestling season, but I am getting back into the routine.

**FRACTURED**
9 rounds of:
5 reps 95# Overhead squats
5 reps Handstand push-ups
OHS were not fully a$$-to-ankles but were below parallel. HSPU were also not nose-to-floor; for rds5-9 I had to do some of the HSPU reps supported (first 3 against the wall, last 2 resp supported).
TOTAL TIME=22:39 (1:32/1:50/1:59/2:48/2:38/3:02/3:03/3:12/2:34)

Not bad considering 6mo ago I couldn't do a single HSPU and 1.5yrs ago 95# was mt 1RM for OHS...

WU 3k Jog

WOD
60 lb OHSQ
9:46

Was happy with form.

Nest time up to 65lb

9:49

Subbed 95lb shoulder press for HSPU's
No momentum used, strictly shoulders.
OHS as rx'd
Focused mainly on form and completion.
19.30.37

as RX'd:

17:40

took most of the first set of OHS to get the technique back but after that it got going...

10:22 as required

10:10

Only 20lbs. on OHS. Still trying to get arms back far enough.

Very low ROM on HSPU

OHS 21x45#, 15x50#, 9X50# - working on form and getting over ankle injury.
Self-assisted HSPU - 21/15/9 - these were pretty easy, I think I will double the number of reps since I'm doing these with my feet on the bar.

Time 10:34

Sprained ankle pretty bad about a month ago. Currently walking normally, running with normal stride but some discomfort, occassionally gets stiff on me. Really impacted my form on the OHS - once I got about 1/2 way into the squat, my right hip dropped dramatically and rotated backwards trying to compensate for my left ankle. Felt discomfort, but not pain.

If anyone has any advice on how to correct/rehab/recover from this , I will post this question on the message board. Thanks in advance

OK - I'll post it to the message board once my registration is OK'd.

65# instead of 95

HSPUs with feet on 5.5ft bar

20:29

13:20
Subbed 75 pounds for OHS's
HSPU's are the weakest link...probably could have
used 95# for OHS's but I know my shoulders would
have run out of gas for the HSPU's.
OHS's unbroken, HSPU's broken but all reps done
back to wall with minimal assist.

17min 15s

40kg OHS. 7,7,7 then 5,5,5 then 5,4
All OHS started with power snatch

HSPU 10,11 ( feet hooked on smith machine bar ) 5,5,5 feet on wall, then 3,3,3 on wall

marla banks,
Welcome to crossfit! It's great to have another woman on board!! :-)

Tried the OHS with 95 but after 6 I dropped it to 50.

21-15-9
50lb OHS
HSPU
14:46

87# OHS b/c of 37 lb oly bar.
HSPU to nose on 2" pad.

05:09

Ended up doing thrusters instead of overhead squats after the first set of OHS(95#). My back felt really knotted after the first set.

Super-elevated PUs after 3 very slow HSPUs leaning against a wall.

I am a day late with this one but wanted to post it here for future reference.

The overhead squats are...interesting. Yeah, that's the word. I did 1st two sets with a broomstick, last set with a bare bar. I think my biggest problem is shoulder flexibility; I have to put my hands very far apart to be able to move the bar backward enough to balance.

I can't do a handstand pushup so I'm working toward it by hooking my feet on a bar about 5' up in the rack.

18:20

95# OHS
HSPU 21 and 7. Subbed the rest with 40# DB presses.

HSPUs are really tough and I'm having difficulty doing high reps especially after some as intensive as OHSs

10:55
OHS 95 lbs- broken set on the first when my shoulders tired and I dropped the bar, complete sets on the rest
HSPUs- first time doing these in a long time due to a shoulder injury. These were all partials to a 3.5 inch pad, and broken sets. That 3.5 inches makes a huge difference between success and failure. I wonder whether it's better to go full range with assistance, or decreased range with no assistance.

Group Moffett completed

2 rounds for time of:

100 yards lunges with right arm overhead
100 yards lunges with left arm overhead
20 pushups, run 400 meters, 10 pushups

Total time of: 25:04:87

Mods were many, but the pain was tremendous.

11:35 OHS were mainly 75#, then 65 on the last round.
HSPU's were ugly to be kind. Butt up push ups was more like it.

13:20
65#
Slow

Overhead squats at 30kg
Full handstand push ups

15 minutes, then off to boxing class!

Well could have done this a lot quicker if i wasn't waiting for the mat by the bar i was using for HSPU's.

Self Assist HSPU's (as in video)
Overhead Squats at 45kg

Time = 15mins

London Crossfitter!

9:19

As rx'd. HSPU 1/2 to 3/4 ROM. Fought hard for more depth, especially in the last round. I was suprised how hard they were...was thinking Diane style. Just not so.

Only 15 OHS broken. Felt good. Used suggestion from message board to lead with hips and not my knees. Big difference.

Followed with HSC ME WOD.

posting a bit late...did this Thurs and lost track of time. Roughly 13 minutes but had to break the sets of 21 and 15 in half.

cfwu x 3
WOD w/ 60# for OHS and assisted push-ups
Finished with 2 circuits of 70# thrusters, pull-ups, parallete push-ups, box jumps wall ball and ball slams (1 min each station, 2 min rest between sets)

Not that I'v e set the world on fire with any of my performances to date, but this one was particularly sad:

13:20, BUT...

Used an unloaded 45 lb. bar for OHS and all of my HSPU sets were limited range reps and broken.

As rx'ed 15min
1 min rest
21-15-9 of push press/push-ups 4:30

WOD - 7:42

Time 9:00
modified hspu, put bar to chin height and did 75%angled push ups. In addition did 4 hspu nose to floor. Timed 5 sec pull ups at the top with 50 lbs for 3 sets and 3 sets of 5 sec L-sits.

13.50

as a lightweight (135lb) it should have been the OHS that slowed me down but apart from one loss of control and dumping of the weight these were unbroken. The HSPU on the other hand were heavily broken.

I need to spend more time upside down.

subbed jacknife pushups with my feet up for hspu, 45kg ohs
10.26

10:50

sub 75# for OHS, unbroken
Parallelette HSPU's broken into 7's then 5, 4's

wu=12 min on stairclimber with two peaks
cfwux3 pu=deadhang to chest
end with attempts at MU's but shoulders fried..unable
then HSPU's off floor nose to ground 10/7/5/5
full yoga stretch

9:53, with 75 lbs on the overhead squats. I did the handstand push-ups with my feet balanced on the squat bar. Very tough workout.

Abraham Lincoln Crossfit

Tom (bw 204)

14:52

CFWU with 3x10(samson, OHS, pushup, pullup-5, situp, homemade GHD hip ext.)

13:03 with piked/feet elevated at rack height.

HSPU done as mixed HSPU/elevated PU, i.e. piked HSPU or elevated pushups. Feet stayed the same elevation, alternated between piked and straight/planche. Does that make sense to anyone but me?

17:32 as rx'd

85 lbs. unbroken ohs
6:58

Done 1/11/06:
Ruby- 10:29 w/ 45# OHS

Jason- 7:39 as Rxd

Sarah- 10:15 w/ 35# OHS

Jen- 8:38 w/ 20# OHS and 5 military press @ 20#, rest @ 10#.

Done 1/16/06:
Vanessa- 7:58 w/ 65# OHS

Finally did yesterday's hangpowerclean WOD.

3 x 50kg, 3 x 2 x 55kg, 3 x 1 x 60kg, 2 x 1 x 65kg (including one fail).

Then did some situps etc, and BP - managed 30 x 90kg @ BW 92kg

I can do hspu against a wall all day long...What's the best way to learn the balance part