"J.T." aka The Humbler! I love this one. It's the only time I've had stop in the middle of doing 9 push-ups.

Let's not forget who this is named after, nor the cause he served. J.T., our prayers are w/you and yours. RIP

My triceps are already burning just think about it.

Is it
21 handstand pushups
15 ring dips
9 push ups

or 21, 15, 9 of each

Franco- the 1st rd you do 21 HSPU's, 21 Ring Dips, 21 Push-ups. 2nd rd is 15 HSPU's, 15 Ring dips, etc...

Oh...

***The sub for ring dips is 3 to 4 regular dips. Check the FAQ for the answer to that question and other perplexing dilemmas.

Mike OD- I hate to bring it back up, but,"Leave now or I shall taunt you a second time."

Tomorrow will be fun. Can't do handstands so will do airborne push ups.

Was thinking of John Cleese as Q and recalled one of his lines from Die Another day that was perfect especially reworded.

Better to be stronger than you look, Than look stronger than you are.

How big is that tire in the video?

A bicycle isn't going to get the wife and kids down to Disney World and back.

Lookin' forward to JT.

i agree that regular dips are easier than ring dips however won't doing 63/45/27 regular dips slow down the speed of this workout too much.
Just a thought?
I look forward to it either way.

damn dude, my bro lives in SD and if I was there I'd be hanging w/the SD weekend warriors!! That background looks beautiful!

--Z--

"It's only a flesh wound. Come back here and I'll bite you to death."

Zach- Have your bro come out!

Strong work, Doug!

Trevor S- Have you ever tried to do ring dips? There is a reason why the subs are 4-1/3-1. Other then getting some what the same from a regular dip vice a ring dip, it motivates you to get rings. It's the Rx'd sub, so go w/it if you can. If not, that's cool too. Either way it's a good workout. Get some, go again!

"I told him we already got one!"

I want a big tire.

Good article Coach:

"The dismal likelihood is that the victors, for the sake of industrial progress and increased energy consumption, will tend to defeat themselves by destroying that structure of equity, rationality, and autonomy into which American bombers forced them by depriving them of fuels, motors, and roads."

The papers here have been suggesting that President Bush is talking about the United States and the post oil economy, is that true?

PS

"He must be a King."

"Why?"

"He hasn't got shit all over him."

What are the airborne push ups that were mentioned for a handstand substitute? Also is there any other substitute for them? Thanks

It's not much of a cheese shop, is it?
Finest in the district, sir.

I'm looking for the pseudo-intellects who co-authored this "self powered mobility" commie paper so I can run them over on their bikes in my Hummer.

Matt- paper was written in '95. Not talking about Bush. It's a backdoor diss of the USA. Read it carefully.

Thank you for the article, Coach. I bookmarked it so I can prowl around on Ira Woodhead's and Frank Keller's sites. Looks like really great stuff to read.

Matt (re: post #14), those papers you are referring to probably have a few peak oilers on their editorial boards. Many of the initiatives President Bush spoke of are already underway; however, we need to start running fast to catch up to the Europeans with regard to biofuels. We are a long way away from a post-oil economy. I am NOT saying that the anticipated peak on oil production is a long way off, but simply that we the technology to build an economy without oil is.

With the price of oil where it is now, and with ExxonMobil's recent profits, Mr. Bush had to say something about energy.

Peak oil would make a dandy Rest Day topic. Lots of political fur would fly.

Now, back to our regularly scheduled program...

#10 I believe it's "I'll bite your legs off!"

and for myself I thin I'll go with:

"What...behind the rabbit?"

Modified
21 15 9
Hands on Dbs 50cm from Wall,Toes pointed High on Wall,1/2 ROM forward, down, back up(LOL crap description)
Ring Dips(5s)
Push Ups on DBs(5s,1s,9)
15.48

#16 Diana, The airborne push up I learned when I was in the reserves from a member of the Airborne Regiment.

Basically doing a push with your feet as high up the wall as possible, till your almost doing a handstand. Then start cranking them off.

There might be another name for it, I just know it as that.

Phil, I hope that's a fixed wheel hummer you're talking about.

This has got to stop...

D : I told you We're an anarcho-syndaclist commune we take turns to act as sort of executive office for the week.

KA : Yes

D : But all the decisions of that office have to be ratified at a special bi-weekly meeting.

KA : Yes, I see

D : ... by a simple majority, in the case of purely internal affairs.

KA : Be quiet!

D : Or by 2/3rds majority in the case of more major.

KA : I order you to be quiet!

W : Order eh? Who does he think he is?

KA : I am your king!

W : Well I didn't vote for you.

Coach,
Thanks for the extra reading assignment. May I have another? Seriously.
Thanks also to John B. and Doug for the help.
"The bicycle is the ballet slipper of transportation."
I don't have a bike I would want to convert. Does anyone have suggestions for an reasonably priced purchase make/model?

#22 Chris
Thanks for the description, I will try those. Do you know any other subs for the handstand pushups just in case :)

Re: Sub for HSPUs

I sub wall walks - start in a pushup position with your feet against the wall. Now walk your feet up the wall (keep your back straight and tight), then walk down. That's one. I sub these 1:1.

I sub elevated pushups, legs chest high, at 3:1,

Hope this helps!

6:42 - Nose to carpet HSPUs, ring dips with rings turned out at top, chest to carpet pushups. Lots of very short breaks throughout the WOD. I stopped short of maxing out at anytime; it was a good strategy for reducing the amount of time spent in recovery - it certainly helped my overall time.

2:01 500 meter row.

Guess I'm the first to post results. That doesn't happen often.

17:12, as RXed. About 6 minutes worse than last time, but I was probably doing the HSPUs more strictly this go around. But my pushing muscles (read, triceps, shoulders) aren't quite up to par after a winter break of no push-ups and lots of skiing. Not complaining though, it hurts gooood.

Guess I wasn't the first. Nice trump there, Kelly, and solid performance. Those HSPUs kill me...

D.J the picture above looks like "old stomping ground for us Balboa Park" I bet. sure miss the warm weather.looking forward to hs/pu they have become my favorite for upper body training.So lets sip some kool aide remember the old days and forge ahead!MOM/gale

11:33

Bar dips x 4 ( I really need to get some rings)
HSPU and PU as Rx'd, unbroken.

Hmm, better go easy on my shoulder today...

Oh and to jump into the fray; let us pray.

"Bless this, O Lord, that with it thou mayst blow thine enemies to tiny bits, in thy mercy." And the people did rejoice and did feast upon the lambs and toads and tree-sloths and fruit-bats and orangutans and breakfast cereals ... Now did the Lord say, "First thou pullest the Holy Pin. Then thou must count to three. Three shall be the number of the counting and the number of the counting shall be three. Four shalt thou not count, neither shalt thou count two, excepting that thou then proceedeth to three. Five is right out. Once the number three, being the number of the counting, be reached, then lobbest thou the Holy Hand Grenade in the direction of thine foe, who, being naughty in my sight, shall snuff it."

#26 Murph

That helps a ton! Thanks

I could read that piece a hundred times. I love how the eloquent thermodynamics, physiology, and history degenerate into socio-economic and political illiteracy, and then segue to military and geopolitical lunacy. It’s Wagneresque.

Fair and balanced.

Look at the shadow of Doug lifting...that massive old school barbell! Great job Doug, and thank you for letting me go to the seminar in SC!

Painstorm X @ Brand-X on Saturday

or......

Possibly some hellish chipper @ Mission Bay...

hmm...

Nice article, except I don't see many folks pedaling their Schwinn's from Phoenix to Los Angeles. Especially in July.

We want.....A SHRUBBERY!

"I fart in your general direction.....!"

Here's a chance to put all that extra work to use mom. I'm sure you'll smoke it. And yes, I do remember Balboa... Old'School Iron slides and swings... rolling down the hill. Oh wait, that was last weekend.

That's not fair and balanced.

That's just a really dumb article.

It reads as if a student had written one paper on the history of the wheel, got an OK grade, and then parlayed it into a bad social science paper two hours before it was due by tacking on a few extra paragraphs.

I know that pit bulls were the topic of conversation recently. This is a fascinating article about statistical profiling, police work, and, yes, pit bulls...

http://www.newyorker.com/fact/content/articles/060206fa_fact

Oh, that's the first one you posted. I'm behind in Crossfit AND my articles.

Duh.

Ok, how about this one instead...perhaps should be mandatory reading before any flamewar:

http://www.washingtonpost.com/wp-dyn/content/article/2006/01/29/AR2006012900642_pf.html

12:45, 4min off of 051224. Tri's are rocked!!!
Give Blood......Play Rugby

Or this video about Texan conversions to Islam.

http://video.google.com/videoplay?docid=-9184353144432289069&q=texas+muslim

/not a fan of Islam

i'm not really sure about that article. the author seems to really be enamored with bicycles. is it just me, or is there no author or researcher given credit for the statistical data the author is using to bolster this argument? where i come from that's either plagiarism or fabrication.

9:00 as Rx'd

Subbed 95# shoulder press for HSPUs and reg bar dips...lots of broken sets.....13:17

13:33--Took Kelly Moore's advice and took short breaks, and it really helped. Even though she still smoked me by nearly 8 minutes. Awesome job kmoore.

KEEP ROCKIN'!

I view a bicycle as an important asset to one's 'disaster kit.' When the gas gets slim, the Humvee becomes a nice, solid, tent but not much more. Though, you could probably use the leather interior to make shoes or a stylish tie (provided it's 1983). Or you could push a bunch of them together and make a fort.

Water, canned food, first aid supplies, a gun (or many guns, if you're me) and a bicycle in good working order should smooth the transition to the next Mad Max Moment.

Note: Opinion not valid for Waterworld scenario. Though the Humvee would make a nice anchor for your raft.

-D.

First time playing with new rings and all the while on the lookout for the killer rabbit.

Xfit w/u minus dips.
hspu's on p'ettes with toes on power rack, not quite vertical.

12:33, all sets broken except for the first.

Have a good day, everyone.

10:57 as rx'd

You don't frighten us, English pig dogs. Go and boil your bottoms, you sons of a silly person. I blow my nose at you, so-called "Arthur King," you and all your silly English K-nig-hts.

i don't remember any bikes in mad max

Holy Mackerel! Coach posts a marxist paean to the bicycle!

Questions about life in the new bicycle powered worker's paradise:
What do I do when it rains?
How much do I tip the valet for parking my bicycle at a nice restaurant?
Will I be sent to a re-education camp if I ride a motorcycle?
Will they have Guiness?

Serious question related to the single gear bike article in the CFJ:
What about the old curb jumper tired, single gear, coaster brake bikes of my childhood? Are they still available?

DJ: Are you suggesting coconuts migrate?

I read the article. I liked it. I think we do spend a little too much time and effort in our autos. I do think trucks are cool though. I like my bike and I usually feel better after riding my bike for an hour than I do riding in my car for an hour. Now, if we say that the future is important to preserve for the children, we should really take a little more stock in listening to people that are promoting simpler forms of transportation. We are ruining the planet in the name of something. Every culture has their reason. I hope to decrease my reliance on my car more this year. I already got rid of one car. Maybe $4 a gallon will make that paper seem a whole lot less childish and simplistic to some.

Bring out your dead !

I guess I shouldn't have maxed out on DB kickbacks and extensions yesteday. ;)

It's a little easier to sing the praises of bicycle transportation when you are in sunny Southern California and not in the wintery northeast.

$4 a gallon - I wish.
Here in the UK we're on £0.89 per litre ($5.5 a gallon or so) and have been for some time.

I used to cycle to work every day. If it rains, well that's why you carry your work clothes in a waterproof bag, isn't it.

8:43...but did DB presses instesd of HSPUs & wore a 20lb WT Vest.

I'm the pokey one on the board this morning.

20:48

My HSPUs are getting a lot stronger, but I can't crank out more than 10 in a row when I'm trying to sell out like I did today. The ring dips and pushups fly by and then it's back to the handstand.

26:43

Ye olde delt-pec-tri blow out.

21-15-9 reps

HSPUs with bars (modified)
Regular dips
PUs with bars

14:57

Dan
t=10.26
HR=132
21xWall HSPU + 7xWall/10xBar + 9xBar

Monique
t=9.37
Gravatron dips @#60
All Bar HSPU

Both MaxExertion work after.

Did something similar yesterday:
10 HSPUs
20 Dips
30 Pushups
40 Dumbbell Swings 45#'s
50 Double Unders
x3 Rounds

Time: 14:07

life without automobiles? let's see: trimmer waistlines, less pollution, less traffic, less road rage (i would find it extremely funny to see someone flip over their handlebars while attempting to give me the finger), less money spent on road construction and repair, no government revenue from gas taxes, maybe all the people who used to work for ford, gm, etc would work for schwinn or huffy, no more overnight or 2 day priority air deliveries, no more domino's pizza, the economy of connecticut would collapse unless you could realistically expect people to buy bicycle liability insurance, most service oriented businesses would tank because there wouldn't be quite as many people going to them, you would have to buy a garage gym because for most it would take far too long to get to the gym, although you'd see the resurgence of small business and the demise of walmart.

at any rate, i think i have given this far too much thought (or not enough?). i won't get to jt until tomorrow but am looking forward to it.

tristram, i haven't seen any takers in the flame war yet. . .

Quick question,
Back is still sore from Dealifts last week. Did I maybe round my back out and strain it a little? Should I pay more attention to form, rather then trying to lift as much weight as I can off the floor?

Steve, I think most people would say YES, form is more important than weight. Start light, and as they say "check the ego at the door". You will be amazed that if you work on form and technique how easier it becomes and how stronger you will be when you do things the right way. Plus, can't lift anything if you are laying in bed with ice on your back. Keep your eyes and head looking UP, and stick that butt out to elongate the spine and prevent the rounding.

Modified this one for today:

30kg barbell press
Regular Dips
Push-ups

I'm constantly suprised lately at how weak my upper body has gotten over the last year. Too much sitting behind the desk! Had to work friggin hard to finish, but felt good to do so.

Oh, and to bite on the life without autos.. I'm all for it, with one exception. That you still allow motorcycles. As someone who normally rides to work every day (and on the track whenever possible) and has been forced to take the bus over the last 3 weeks (20 min to stop, then 30 min from stop to work - 1.5 hrs total), I'd say bikes are a good medium. They'll get you there faster than any car, and you actually have to "use" your muscles, at least a little. :-)

***The sub for ring dips is 3 to 4 regular dips. Check the FAQ for the answer to that question and other perplexing dilemmas.

Ah crap, I didn't even notice this.. Did the whole regular amount....

Very Modified:

Self assisted HSPU's and dips on parallel bars
Dips and PU's were broken. WOD harder than I thought.

1st set: 30 HSPU's
21 dips
21 PU's

2nd set: 20 HSPU's
17 dips
15 PU's

3rd set: 15 HSPU's
12 dips
15 PU's

7:43 this time as Rx'd
9:30 last time as Rx'd

Subbed behind-the-neck-press for HSPU's
3 dips for 1 ring dip

1. 21x110# (20#? bar)
63 dips
21 pu

2.8x110#/7x90#
45 dips
15 pu

3. 9x90#
6 dips - absolutely spent
9 pu

30 minutes

"You must spank me"

"Me too..."

"yes, you must spank all of us!"

I'd love to bike everywhere...but seeing how Atlanta is a city based on building housing developments and highways getting you to malls and other places, it's not very bike friendly. Plus no way I am biking on the road, there are pillups hourly here in cars nevermind bikes. Solution is building self sustaining areas, smaller metropolitan communities, instead of houses after houses...with no central community base, such as a downtown, or local stores. Bigger homes, bigger malls, bigger cars, bigger highways. The fact that we need "bike racks" for the car should say it all.

Look, that rabbit's got a vicious streak a mile wide! It's a killer!
What's he do? Nibble your bum?

opps - "Pile-ups"..not sure what a pillup is.

Nice bike article. Would love to go back to using a bike as my almost exclusive means of transport (UC Davis '92).

"It's only a model"

"NOBODY expects the Spanish Inquisition! Our chief weapon is surprise...surprise and fear...fear and surprise.... Our two weapons are fear and surprise...and ruthless efficiency.... Our *three* weapons are fear, surprise, and ruthless efficiency...and an almost fanatical devotion to the Pope.... Our *four*...no... *Amongst* our weapons.... Amongst our weaponry...are such elements as fear, surprise.... I'll come in again."

Sorry, couldn't resist, even though original poster referenced Holy Grail.

As Rx'd 15:21. Not the best time, but beats the hell out of my last time. Ring Dips killed me last time; they were much easier this time.

CFWU x 1 (minus dips)

sub 3x bar dips for 1 ring dip

23:24

much worse than last go round but I was subbing 2x bar dips. Shoulders/triceps are smoked.

CFWU x 1 minus dips
Self assisted HSPU
Straight bar dip (self assisted due to shoulder injury)
~15min

Going to the depot this weekend to get one of those shelf hooks & try to massage the shoulder & maybe get a deep tissue massage. If that doesn't work it's time to set a Dr. appt, this shoulder is taking forever to heal.

bring out ur dead (bang!)
This should be a fun one!

22:06

Substituted parallel bar dips for ring dips
Reps: 63-45-27

12:19

assisted HSPU
ringdips
pu's

on the last set of ring dips, felt a SHARP ass pain in my left pec. that didnt feel good. finished it up though. i think that pain made me forget about the pain of the workout

19:45
HSPU - assisted - toes over bar
regular dips 3:1
PU - as rx'd

I get it - all those other articles preaching conservative doctrine were ironic. Now we see that Coach is really a commie hell bent on destroying the Constitution.
Well, if we all have to drink a different batch of coolaid, I wish someone would have told me before I registered as a Republican.
By the way, what are pushups?

My bicycle is powered by a 650cc engine. It isn't a single speed (it has 5), but it does only have one 'lung'.

50mpg

If I ride a motorcyle, what does that make me politically? China?

I did pullups instead of HSPU, regular dips instead of ring dips, and my push ups I had my feet inclined on a bench.
Pullups-21-15-9
Dips-63-45-27
Pushups-21-15-9
10:19
2.5mi run-21:07

I have really enjoyed reading the comments for the last two days. I keep imagining someone who is not familiar with Monty Python, and checking out CrossFit for the first time. What that person must be thinking. Priceless.

with regular dips 65, 45, 27
got 15:20 and i can barely type jejeje

sub'd 2X regular dips (42,30,18)

25:40

13:09
HSPU assisted with feet hooked on my rings at about shoulder height.

11:58, substituted bench dips for ring dips.
Reps: 75,50,25

21 shoulder press (5 x 40#PR) Remainder with 30#
63 assisted dips
21 push-ups

15 shoulder press with 30#
45 assisted dips
15 push-ups

9 shoulder press with 30#
27 assisted dips
9 push-ups

33:48

My time was much longer than I wanted. I was happy to start off with the 40# (PR). I took more breaks this time so that I could stay with the 30# and so that I could do plank vs. knee push-ups. My arms were very tired.

12:11
The first set of HSPU against a wall and shallow after that I did them on the bench. I subbed non-ring dips but only 1 for 1. I'll work up to it.

Thanks to Pierre Augé for the advice on squating. I'll give it a try next time.

As RXed (Finally! Never had HSPUs before.)

Total time: 11:07

R1: 1:47, 1:30, 0:55; total: 4:12
R2: 2:19, 1:12, 0:51; total: 4:22
R3: 1:16, 0:42, 0:35; total: 2:33

Previous time 11:31; improvement of 24 seconds.

Last time subbed 40# DB shoulder press for HSPU. Did actual HSPUs this time (albeit only with about 2“ or so of motion). They'll get better.

All sets broken with a few seconds rest between sub-sets and sets.

Last time 21 minutes, 3x dips
This time 16:15, 4x dips.

HSPU's suffered. I only had a few reps with full range of motion. Next time I hope to use my parallettes.

My first round was 5:56. Almost as long as Kelly Moore's entire workout. Good thing she took a few breaks. Kelly is amazing.

Hi all,
Workouts as follows
0605 hours Run 3 miles (in rain in central, NY).
Duration 22:20.
11:55 hours Ring dip and Barbell row to overhead (from mid shin; no pauses during exercises).
Duration 4:40.
Body extensions (from knees)x40.
Duration 2:00.
Squats tomorrow...

Team Ruthless CF VA

JT as written 21,15,9 rep rds. of HSPU's,ring dips,and push ups

JeffT= 6:44
BWood= 9:25

I don't think Kelly is human. Weren't the Japanese working on advanced android technology? :)

With apologies to J.T. for my less-than-stellar-but-better-than-sitting-on-my-ass-performance:

Olympic Bar Presses, 45lb, 21 & 15 reps
Olympic Bar Presses, 65lb, 9 reps
Assisted Ring Dips, 21/15/9
Bent-knee pushups

19:23.12

Commentary: I tried to do handstand push-ups, but I can’t get myself up into position, even “walking my feet up” the wall (while facing away). I got about half-way up when my arms started to collapse. Figuring that wimping out was better than a broken neck, I decided on presses. I was going to do “waiter walk” style w/25lb bumpers, but decided against it. Next time I hope to have my 35lb bumpers and will do it then.

11:50 as rx'd
13:17 as rx'd last time. Pleased with the improvement.

Ray

25:58. Invaded the park playground for this one, 70 and sunny couldn't resist taking it outside.

HSPU - Against Chain link fence 21-15-9. Took a while but did as many full ones as I could.
Dips - Using the handles on the stairs to the kids slide (inclined bar..not sure if that made it harder?) 63-45-27...that sucked
Pushups - over smushed gum as motivation to not to fall in it. 21-15-9

Could of used my Crossfit T-shirt I ordered a while back...hint hint. Taking it to the streets!

Crossfit - "Scaring Kids out of Playgrounds everywhere" or maybe "The Big kids in the Playground"

9:08 as rx'd.

ROM is getting better on hspu but I still need a bit more depth.

20:48
5:33/8:30/6:45

HSPU are limiting me. First round I did 12/5/4, second 5/4/3/3, third 2/1/2/2/2. On a positive note, I am going full ROM, head to ground.

19.19 as rxed...my triceps are now on strike, demanding fair treatment.

19:25

all broken sets
hspus- sets of ~6,4,3
r.dips sets of 7,5,5
p-ups sets of ~7,5,last set unbroken

sloppy as all get-out

cfwux2-dips

"J.T."

the last 19 of the 45 HSPUs were self-assisted at the smith machine with feet hooked on the bar.

19:28 -

-2:30 slower than last time.

it just wasn't my day. everything hurt. I went out too fast and lost it.

cf warm up no dips

hspu used wall on all of them
21, 15, 9 all sets were broken up
dips on bars
21, 15, 9 all sets were broken up
push ups
21, 15, 9 as rx's

19:20

Just a quick one before heading off to an early work shift...

Ring MUs - 4x5 30 second rest breaks
3x2/2 52# kb bent presses
3x3/3 36# kb no hands TGUs

Shoulders feeling the effects of JT.

90:00
This workout was crazy! I love it!

First time ever doing HSPUs so I managed to do 21 against a wall, broken into a few sets for the first round... then 63 regular dips and 21 pushups... after that 1st round, there is no way in hell I couldve done any more HSPUs so I did pushups with feet on a high bar, about 80 degrees and did double the number so 30 instead of 15 regular HSPUs.
I won't be able to move my arms for a week... 135 regular dips in all! 135.. damn.

12:36
hspu (assisted)21-15-9
dips (bar) 63-45-27
pushup 21-15-9

chris

cfwu x 3 (minus the dips)

21:27

Can't do hspu, so I put my feet as far up against the wall I could. All sets broken

No rings at the gym so I improvised with using the straps that you use for hanging "knee ups" and hung them over the regular dip bars. I can now see how difficult ring dips are compared to regular dips. All sets broken.

Pushups were amazingly difficult after the dips. all sets broken, which surprised me.

And for all the Python fans back here:

Your Mother was a hamster and your Father smelled of elderberries.

9:53
HSPU: bar assist - no assist next time

13:19 all sets broken

well, i leave tomorrow for Pensacola so today i had a go w/ my first love. Fran...what a beaut.

cfwu x3

Fran: 4:59...wasnt really feeling all that great but i finished only 2" slower than my PR. ill take that. thrusters broken 16/5,9/6,9 and pullups unbroken. run later.

also, as i wont have access to the internet or liberty for the next few months, i just wanted to say "Thank You" to all the members of the CrossFit community. ive been CrossFitting for a year and a half and ive loved every minute. great workouts, great people...i really couldnt ask for more. thanks for all the help youve given me, thanks for the challenge youve presented me w/ your awesome performances, and thanks for the comraderie. farewell all, but dont worry...in those immortal words of the Terminator, 'ill be back'.

ediddy out.

I can't even do a regular handstand, never mind a push-up handstand !

Assisted Handstand
Dips on parallel bars (42/30/18)
Pushups

10:05

Triceps are fried

J.T

As rx'ed w assisted HSPU and ring dips

7:24 (previous time was 9:16)

Brutal. It hurt to shower.

Ben's at a conference. Made a couple changes to the WOD...

Matt:
BW 175
21-15-19 Bench press weight
63-45-27 Dips (no rings)
21-15-9 Handstand pushups

19:17

USMC Denver (post #121)... check my properties in Global. I'm reading comments while prepping for an SRI next week.

Small world, eh?

good luck, Ediddy!

see you when you get back!

sub'd bar dips

hspu not full range of motion yet

15:00 about forgot stop watch

First real XF workout. Decided it was time for no more excuses. This totally kicked my butt. I tried to scale it to my level and still was left with arms that wouldn't move.
Me: 200 lbs.
1/2 rx'd (and assisted)
HSPU were done with legs on back-ext machine, body bent at waist. Tried to keep rough 90 degree angle.
Subbed 3 assisted dips w/ about 25% BW for 1 RD.

Sets: 11, 7, 4 (all broken except for modified HSPU)

20 min.

Left dead and spent (just the way I like it). Keep up the good work.

11:55.5

Awesome workout

“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
21 set of HSPU was proper form against wall, 15 & 9 were supported in dip station.
TOTAL TIME=19:14 (8:13/7:13/3:48)
from 10/09/2005=20:47 (8:40/8:10/3:57)

Next time I will try it "fractured" into rounds of 9reps each - I may be able to complete more of the HSPU without support.

is a crossfit warmup done before every WOD

hspu assisted (ft on smith bar)
dips (regular 3 to 1 ratio)
pushups (ft elevated w/ pushup bar)
time 16:55
alot of sets broken but beat last time by 1 minute and 5 seconds
still feel like i need to get more vertical on assisted hspu's but felt better than last time can't wait to get my elite rings.
Has anybody received the new rings? and how are they?

Random question:

What is the proper sequence for Fight Gone Bad?
I seem to remember wall balls, box jumps, push presses, and rowing. What else?

And am I correct in that each exercise is 1 minute, 5 rounds, including a minute of rest each round?

leaving town for another weekend of wedding craziness...it was supposed to be the year of weddings, wasn't it? well, i'll get some kind of wod in when i get there...

6:35

subbed dips for ring dips
hspu assissted

+ 6lb weight vest

15:54

Bar dips subbed for ring dips

Hi,
I can't view the video, my computer doesn't know what a .mov file is. What application is needed to view this video?

Always an honor, sir.

Bar dips weighted 25 lbs
HSPU's with feet on bar for balance
Jonathan - 10:59
Brand - 14:47

Weighted dips and clubbell cooldown.

Fly free, brother.

JK

As rx'd in 15.39

Rachel did the scaled "puppies" version from Brand X in 15.45

ouchy.....gotta work all the components in this one.....arms are fried.

Assisted HSPU's and x3 standard dips.
Time: 15:49

As written...11:07

I always hit a wall after the first round on this one...tricep/shoulder overload.

16.05 as written

-Jeremy

hspu done about 3/4 up the wall.

Jim - 11:29
Ryan - 15:42

It does help to think of the sacrifices made by others, especially JT, on our behalf while going through this. Thanks. Rest in peace, brother.

10:00
assisted hspu
regular dips
knee pushups towards the end of each round...

Some of you people are animals........

As Rx'ed in 14-minutes

2 mile run warmup @ 15:30
Total time 19:45

Subbed bar dips x3 for ring dips. Otherwise as Rx'ed

Did bar dips (no rings)
Time 14:30

Tristam,

Did you take the test by Nosel, et. al. referred to in the article? If you did you may have noticed that words used in the study are subjected into categories of "good" and "bad" based entirely on the subjectivity of the researchers. For example, "failure" according to the researchers MUST be "bad". The test won't allow you to choose those associations for yourself. Pre-determining associations for half of the test produces a test inherently biased towards "bad" associations towards blacks.

Unfortunately, the article's author, Mr. Vedantum doesn't fare much better. He provides evidence of a rudimentary understanding of American political history early in the article by stating, "the United States has become increasingly politically polarized." A working knowledge of American History would provide him numerous examples of far worse partisan infighting.

I am also intrigued of what value it is to find that conservatives have more self-acknowledged bias against blacks than liberals. The very point that it is self-acknowledged calls into question it's validity in any study. Obviously people with less vested interest in appearing non-biased would be more apt to admit bias. What is far more important to me than ones bias, is what one does with the bias. President Bush appointed the first black Secretary of State and the first black or female National Security Adviser. He also nominated a female and a hispanic for federal appeals court nominations; nominations that interestingly enough were fillibustered by the same group of white, male Democrats who offered only token resistance to the two white guys just appointed to the Supreme Court. The Democrats can talk about taking the moral highground on race issues all they want. I'll be more impressed when their actions back it up.

1. . .2. . . 5
No, three sir.
Oh sorry, three!!

BTW, Tristam,

I do agree with the study's finding that people automatically cut slack to whatever fits their viewpoint and disagree with what doesn't. Not that either one of us needed a Harvard Phd. to tell us that. What I think would be fascinating for Rest Day subjects would be threads on logic, critical thinking, essay composition, and identifying impartial and biased sources of information.

I also think it's great that as long as we are civil, Crossfit allows us to post our viewpoints.

done with 20lb vest ~15:00 min.

13:47 as rx'd

18:55

Last time done 051011 16:36 (21:43-05/07/06)

Modifications (toes to wall HSPUs and restricted range as workout wore on - but range was good first round)First time doing dips off rings.

rd1 - 6:35 (5:53; 7:03)
rd2 - 7:18 (6:30; 8:15)
rd3 - 5:01 (4:12; 6:26)

Regular Dips
~14:00

As Rx'd except subd bar dips X 4

13:13

I need rings bad!

I made up a workout for my wife and I yesterday, and it kicked our butt. Everyone should give it a try.

5 rounds for time.

500 meter row
pushups
barbell thrusters

For the five rounds of pushups and thruster do:
21-18-15-12-9

the thruster weight will vary based on personal fitness.

Hope you enjoy it!

10:07. Did the HSPU with heels on bar in squat rack for assistance.

14:51

HSPU's were only 1/2 ROM but got all the reps. as fatigue set in i had to do mini-sets of 2-3 reps with minimal rest to speed up. my last set of 9 PU's took 3 sets. thanks coach...tris feel great.

11:04. Nearly 2 mins off my last J.T.! Getting better depth on HSPUs but still not all the way there. Some ring dips, some negatives. All pushups full body.

as rx'd

14.00

bit of an improvement on last time

20:56 w/ 2 bar dips for ea ring dip vs 12:57 on 7/6/05 w/ only 1 bar dip per ring dip. 10 min elliptical warm up 14/14. off to kirkwood tonight!

Workout#1- LSD(Long Slow Distance run), around 7
miles :58

Workout#2- CFWU x3(-dips)
WOD :11::16(3-1 bar dips to ring dips)

::52 slower then my PR. But this time I had someone hold my feet above my head, not asisting. Last time I hooked them on a ladder, which you can't help but assist yourself that way. HSPU's were all nose to deck, and push-ups chest to floor. Now I have to figure out how I'm going to turn the shower on w/out the use of my arms.

GM- Nice score bro! Any word on the Zone Guinness?

As a toast to Ediddy and his trip into the Haze Grey..... It's MOTHERF$@#*N Tricep Day!

Get some E, Go Again!

18:00
Had feet on waist high railing for HSPU
Did regular dips assisted at -28lbs
2/3 of each set of PU done standard remaining 1/3 on knees
Pretty pathetic, but I'm getting better.

Hard to comeback from failure
Reg wu with incline pups instead of dips
pullups 5-4-3
Time 35:04
NO HSPU - MP 45db-21 35 - 15 and 9
Dips assisted 42-30-18 2-1
Pushups 21 girl at end - 15-9

4 min tabata sprints

Will hoist one for JT tonight

CFWU (sans dips), then...
Modified WOD:
HSPU (assisted with feet on smith bar about waist high)
Bench dips
Pushups - broken sets
7:30

30 min racquetball

HSPU modified (feet on bench hands close to bench)
Assisted Dips (2x RXed, no rings)
Push Ups

All sets very broken

17:43

17:46
HSPU - assisted toes over bar
Dips - 3:1 regular
PU - as rx'd

talk about a kick in the balls, this wod nailed me big time.

29:53

the first set of HSPU maxed out my shoulders, i did 21 and then finished that round with 65 dips and 21 pu. on the second round i was able to do 2 HSPU, i tried a third and probably looked pretty hilarious pushing with everythin i had and not being able to get my head off the deck. switched to shoulder presses w/ 45# dumbbells. on the last round i was able to do 1 HSPU and then did 9 shoulder presses w/ 45# dumbbells.

did 65/45/21 dips as a replacement for ring dips.

i have that dull numb feelin that you get when you know that you've really pushed yourself.

plan to be able to do the whole wod next time it comes around.

Eric,

Our fondest thoughts and warm regards will follow you.

well.. that was a whole lot of suckage.. who, in their right mind, would invent such a crazy exercise, that puts all your weight (200lbs in my case) onto a pair of wrists, that are not the strongest joints on ones body... and then attempt to thrust the body away from the earth's gravitational pull, putting even more pressure on these wrists that are already in a weird position..

Anyway.. I tried doing the HSPU's properly, but after an on-looking yoga instructor invited me to her class, I realized I had very bad balance. so I tried to lean my feet against a wall, but staying as vertical as I could. It was still pretty awkward..
I think I did 21 broken into sets of 5, but after the 63 dips and 21 pushups, I could only manage 5 more HSPUs.. I tried to rest a bit and try again, but I just couldnt extend my arms out.. I carried on with the rest of the workout and then did 15, 9 reps of pushups with my feet hooked onto the smith machine about 1.5 m high.. This is not an equivalent sub.. its not the same movement at all.

So as for time.. I stopped the clock after failing to complete the second set of HSPUs.. I just wanted to get the rest done.

Note to self: Must strengthen wrists. write that down. also do yoga.

as RX'd, in memory of a warrior named "J.T":

8:08

45 seconds better than last time, don't know if it is my PR or not,need to check the archives... since I knew JT, and still see Erin on a regular basis, no matter what the time ends up being, I always do it with a heavy heart...

I just wanted to take a moment real quick and acknowledge all the "Newbees" here. I know how it feels to be starting out and not being too proud of your scores. You all are doing a kick-ass job! You have to crawl before you can walk, walk before you can run, and run before you can do "Murph". Stay w/it and the gains will be beyond what you expect. Keep posting and working hard!

Get some, Go again!

Body weight 254
Took extra rest day. Tired & everyone getting sick.
Possible Rugby game tomorrow against Ole Miss.

"JT"
Grant him rest in the place of Thy rest, where all Thy blessed saints repose, and where the light of Thy countenance shineth forever.

24:12

21-15-9 reps of:
Handstand push-ups
- 1st set is nose to floor
- 2nd set is to about 4 inches from floor
- 3rd set is controlled negatives
Decline Dips
Push-ups

17:21 as Rx'd except for the x2 bar dips. (Did yesterday's dip workout prior - last set 225)

shallow reps per injured shoulder,

as rxd 7:43

cfwux1
21 HSPU (feet on smith bar) 63 reg dips 21 pushups
15 HSPU 45 reg dips 15 push ups
9 HSPU 27 reg dips 9 pushups
time 20 min
followed by back squats 5x5
135#, 135# 155#, 155#, 175#

63/45/27 Standard Dips
21/15/9 Highly elevated push-ups
21/15/9 Push-ups

23:45

Earlier someone asked what would be a good bike. You're best bet is to find a reputable dealer who will help you make and informed choice (if you know of one). Make sure you do not buy more bike than you need, regardless of what anyone tells you. A good price range for someone just starting out, but wants to get serious, is probably between $500-$750. This will get you a bike that will handle almost anything you can throw at it and last for a few years. If you have been riding for awhile and you are looking to take it to the next level, don't be afraid to spend upwards of $1000 on a quality bike that will last a long time. As with most everything else, you get what you pay for. Whatever you do, do not buy a bike from Walmart, Toys R Us, etc. You are better off walking, as these bikes prove dangerous when used for anything other than riding on a well-paved sidewalk. If you are really serious about biking, you probably aren't reading this post and do not need any advice.
In case you were wondering were I am getting all of this wonderful info; I worked in a bike shop for six years while I was in school. Everything is my own opinion, but I like to hink that it's quality info. Good luck and happy riding...

Vanessa- 12:35 w/ negative ring dips

Jason- 12:59 as Rxd

Dave- ~17:15 w/ negative ring dips and db military press sub for HSPU's (35# for 21, and 30 # for rest)

Anthony (BW=180)
Notes: subbed 3 bar dips = 1 ring dip
Time: 25:56

Jodi (BW=110)
Notes: subbed elevated pushups for handstand pushups and 3 bench dips = 1 ring dip
Time: 15:44?

Tristram,

You missed the ironic intent of my comments and consequently found fault with them. Had you bothered to read my post in full you’d have readily seen that I didn’t in the least find the article fair and balanced. Next you offer a link in response to discussion inspired by the link you offer. I can’t help but conclude that your commitment is to quick reaction and holding your own in a flame war and not to interacting to the best of your capacities. If you see or read something you don’t agree with it’s not going to be good enough to vomit on everyone with rapid fire posting. Slow down. Think about your posts. Read all of ours. Think about what has been expressed by others. Please.

Mx effort cleans
3-3-3-3-1-1-1

225-230-230-230-
245-245-245

Doing heavy cleans 2 nights in a row was a bad idea.

Steveo

23:37

18:21 about a minute better than last time. I got to the second set of HSPU and remembered how bad this one is.

10.45

Airborne push ups
Don't have access to rings so bench dips using 2 chairs for 50, 30, 21

That bleeding hurt, especially after mountain biking this afternoon and crashing good.

Thank you coach, May I have another.

"I paid you to have an argument
Your having one now."

A buddy a few tears ago coomented about both my biking and running to things when I lived in Van. His obsevation was that I like doing things the hard way.

He continued that it's obvious that my parents didn't drive me every where in the city. That they taught me to take care of myself and then expected me to get to say Fromm myself.

He concluded this by mentioning that the rest have grown to accustomed to doing things the easy way. Like students who have mommy drive them the mere 250m to school.

Do things the hard way? bring it on.

Not able to do the ring dips/ or hspu, so I sub'd airborne push ups and regular dips which I also suck at... anyway:
1 x 21 airborne pu
1 x 21 dips w/ 100 on cybex
1 x 13 regular pu
1 x 13 airborne pu
1 x 15 dips w/ 100 on cybex
1 x 10 pu
1 x 6 airborne pu
1 x 9 dips w/ 100 on cybex
1 x 6 pu
18 minutes

15:18 for me.
HSPU's with feet up about 4 feet on a bench thing. 3X1 regular dips for ring dips.

1st WOD for my hot wife. 11:55. Same HSPU's, assisted partial dips on bars and pushups on knees.

12 mins.
Had to work out from home, so used what I had available.

HSPU w/ toes anchored on top of bar counter (still unable to lift my full 195#!)
Dips behind back between two chairs (obviously easier than regular dips)
Standard push-ups

Very interested to try this as rx'd!

18:05
HSPU's were harder than normal, but I did them a lot more strict than last time. Thighs and somach were to the wall and barely supporting me, but they took me forever (all sets VERY broken.) Almost ate carpet (ha,ha,ha) a couple of times when my arms gave out.
This was my 5th WOD in a row. I'll do tomorrows and then take off for the weekend to enjoy the UFC and the Super Bowl. Good luck to Randy Coture and my old student Brandon "The Truth" Vera at the UFC.

All sets broken
HSPU done to the height of 2 yoga blocks on the first set and 3 yoga blocks on the 2nd and 3rd sets. Also subbed 2.5 dips instead of the 3.
Time: 12:57

17:37

HSPUs w/ paralletts I made yesterday and hooked feet on bar.
Ring dips w/ just-made Matt G. rings (http://www.crossfit.com/discus/messages/24/10397.html).
PUs w/ paralletts.

Man, using the paralletts and rings really changes everything. I'm going to have to reset all my PRs for related WODs.

45 mins

killer workout. Substituted airborn push ups for HSPU. Also 135 regular dips. Good Times!

subbed push press with 100# barbell for HSPU's.
non-assisted regular dips 1:1
pushups as Rx'd.

PP: 21, 8+7, 5+4
dips: 21, 12+3, 9
Pushups: 21, 15, 9
11:54

800 meter run to finish up.

JT I never knew. However I bet he is sitting watching the sunrise. Toasting it with Smokey and all the rest, telling tales of their exploits.

9:59
HSPU about half to 3/4 range due to shoulder.

13:34

Push ups w/ feet elevated, waist piked
Ring dip
Push up

Sets broken... ring dips are hard.

DJ,

Bro-in-law is having trouble with keeping the consistancy of Guinness introducing fat and protein. He promised that he would break the formula and give me dibs on the first batch. Once it is in, I will be sure to send you some. Even better, we can schedule an annual CF Vegas boon doggle. I will transport the package. In the meantime, I just have to remember to add the needed protein and fat blocks to make it well rounded.

Ediddy, Good luck in Pensacola. Warriors never die.

17.16
HSPU were ugly, but nearly vertical, and bout 75% ROM. first ever attempt at them. happy to finish the set. good one, shoulders gonna be sore tomorrow.

Shane,
Thanks for the post. I do know a little bit about riding. I also worked in a bike shop during college and between college and law school... 30 years ago. My racing career (ha!) ended in a crash 20 years ago. I am not familiar with the single speed thing and did seek guidance from a local expert who is going to convert my Trek 5200 roadie to trailbike configuation, but resists going single speed. Therefore my plan is to pick a gear and drive it until I feel strong enough to go up one and drive it, etc. As I see it, this plan should accomplish the same goal.

Felt pretty weak today.

Sub'd 75# military presses for HSPUs
Did dips on Gravitron (but not much assistance used)
Did regular pushups.

All sets broken. Body fried (did pushups yesterday between squat sets...ugh). And, I forgot to track my time.

Thank you "JT" and best of luck ediddy.

Is it normal to break blood vessels around your eyes when doing handstand pushups? I tried them for the first time today, and while they were challenging (even when leaning my feet against a wall), the worst part was the broken blood vessels around my eyes.

Warm-up
500m row: 2:05
CFWUx2(negative ring dips, no push-ups)

WOD:10:48-HSPU were very shallow today. I concentrated on the ring dips. I used very little assist with my toes(Very hard). Push ups were on toes.

13:43

was stuck in a meeting all day and didn't get to eat lunch.. how can this huge company not cater?!

13:50.21

2 min PR!!!

Been doing dips and push-ups forever and this sucks.

Took about 15 minutes and I could only manage single dip replacement for the rings. Wow

8:43
laughable ROM on HSPU

40lb db overhead press/bar dips as subs.

13:51

13:21

Assisted HSPUs & ring dips

12:00
HSPUs were all partials, to a 4.5 inch pillow, and broken sets. First 2 sets of ring dips were broken. I'm too weak in presses, and have too sore a shoulder to do complete ROM HSPUs.

Good luck ediddy- Go Irish.

OK anyone, Former Marine here. What's an Airborne push-up?

Something shown to me by a paratrooper from the Canadian Airborne. After he demonstrated ordered 3 of us on our course to do 30 with full combat kit.

19:00

HSPUs: partials on 2nd & 3rd sets
Dips: on bar (2 for 1)
PUs: normal

2/3 cfwu - dips
21 hspu's - 8/6/4/3 in 2:54
21 x 3 dips - 10/10/8/10/8/8/9 in 4:39
21 pu's - 10/6/5 in 1:04
15 hspu - 5/5/5 in 3:50 (I have to confess I used my calves and achilles on the smith bar to assist. I was smoked.)
15 x 3 dips - 9 x 5 in 4:20
15 pu's - 6/6/3 in 1:29
9 hspu's - 4 (assisted) and then 5 facing wall at 80 deg. ugghhh. in 2:38
9 x 3 dips - 7/7/7/6 in 3:18
9 pu's in 0:26 for a whopping total of ... 24:38.

Didn't know JT, know lots of his brothers-in-arms. Fair winds and following seas.

17:02

1:26 slower than last time. Did 3x dips w/ feet on a stability ball (last time was on stable chair, so hoping that's why it was slower). HSPU against wall...best I've done. Set of 21 HSPU were awesome. Not so good after that. Half pushups on toes, half on knees.

Round: Today (12-24/10-9)
Round 1: 7:19 (6:31/6:40)
Round 2: 5:47 (5:36/5:35)
Round 3: 3:56 (3:29/3:01)
TOTAL: 17:02 (15:36/15:16)

26:45
All sets broken
HSPU first 21 head to floor,last 2 sets partial.
'and it looked so easy'

17:26

HSPUs were done with feet hooked on rings which were just at shoulder height.

First set of HSPUs unbroken, everything else broken.

Followed up with 21-15-9 of 25# DB swings and thrusters and then 10 burpees

My arms folded up once I got upside-down against the wall -- not even half strong enough for that yet. Subbed shoulder press 40 pounds and assisted dip (body weight 197 minus 110 pounds of help). Struggled with the push-ups. Broke all my sets. Took 13 minutes and change. On the other hand, two weeks ago my best shoulder press was 30 pounds, 2 sets, total of 20 reps. Today I pressed 40 pounds, 3 sets, 45 reps.

That might be progress.

9:40;regular bar dips (plenty hard)

I got in the gym and basically did cautious exploration of whether my shoulder will hold up to any weight at all. Did 5-10 lb dumbbell presses, modified pushups, and dips on the Gravitron with enough assist where I almost shot to the ceiling. It's all good though, as I have to check my pride and rehab the shoulder.

20 Mins - The gym owner was looking at me with a concerned expression when doing the HS PU's. Subd ring dips with 2x reg dips.

Then backed up with 1000m row/ergo with middle 500 all-out, 21 18 & 9 chins (strict) & 100 walking lunges to finish.

Nearly went the vom after the ergo effort & was shaking for 10 mins or so. I think my body is becoming scared of what my mind will do next lol.

Then I rode my bike home from the gym feeling wrecked & happy as a pig in shit.

10:55 - assisted HSPU's, 63,45,27 on the dips, as rx'd on pushups.

14:30
HSPU continue to be limiting.

13:22 (just over a minute faster than 12/24)

hspu - wall assist
ring dips - box assist
push ups - as Rx

concentrated on full ROM dips. hspu shallow (as always).

13:40 > HSPU's to the nose with feet hung over a bar at sternum height.

12:00

HSPUs assisted
Regular dips
Ooops, did pull-ups instead of pushups.
Still under the weather.
Go Seahawks! Hawks 24, Steelers 14

27.00+
Assisted HSPU (feet on bicyle handlebars)
Bar dips x 3

After work WOD at 0030 hours. Full ROM. 10:53.

A little over a minute slower than last time but, this time, I wore heavy work-pants and boots. I think that might have had something to do with the increased agony. There was plenty of that.

-D.

22:47 as required

33:44
HSPU all negatives after 1st 5
Ring Dips with rubber bands

J.T.

22:21

HSPU - self assisted w/ feet on bar
Dips - bar dips 2 for 1 (wide set of bars on treadmill)
Pushups - hands on parallets & toes on 20# medicine ball

every set broken. did all to fatigue which required some recovery time. breaking them up seems like a better idea.

17:27
HSPU's with toes on wall
Regular instead of ring dips 63-45-27, broken sets
Pushups as rx'd

Did yesterday's squat workout first today. Definitely had to check ego at the door trying to convert to Olympic-style squats.

225,245,255,225,225. Followed by 3 sets "power" squats at 315.

JT:
22:22
All rounds broken. Half-range HSPU's after first set.

Self Assisted HSPU
4x Bench Dips with feet at 12"

Jen: 11:28
Paul: 13:07 (20lb D-Ball in lap for dips)
Andy: 16:04

28:15

Did military press instead of HSPU's. Started with 80lbs, and was quickly reduced to doing 50 lbs.
Did assisted dips and negatives, not on rings. Only did 21-15-9 reps.
All rounds were broken.

10 even with reg dips

Time: 17:21

Subbed ring dips for bar dips 2:1 ratio. Would've done the 3:1 ratio but didn't have the time.

HSPU - 21, 15, 9
Bar Dips - 63, 45, 27
Push ups - 21, 15, 9

HSPU were about 1/2 to 2/3 distance on the first round and then about 1/4 distance the second and third rounds.

Time: 27:53

7:45, as written
What a deltoid and triceps blitz!

18:23

Oly lifting and benchpressing yesterday did not help my HSPUs.

Glendon:

14 hspu (wall) * 7 hspu (modified)
42 dips (broken)
21 pu (broken)

15 hspu (modified)
30 dips (broken)
15 pu (broken)

9 hspu (modified)
18 dips (broken)
9 pu

Tommy A.

21 hspu (wall)
42 dips (broken)
21 pu (broken)

2 hspu (wall) * 13 hspu (modified)
30 dips (20/8/2)
15 pu

9 hspu (modified)
18 dips (10/8)
9 pu

Time: about forever

Talissa: 14:07 (subbed double dips)

Thayer: 15:20 (subbed double dips)

warm-up 1 mile jog

35lbs Dumbbells seated military press
Regular Dips
Normal Pushups

Took about 15 minutes

left the gym with energy in the tank, should have doubled up on the dips. Military press was difficult though, weak shoulders but getting better.

Did the crossfit warm-up! Definitely affected my dips, but so be it! I'll get them.

HSPU: as Rx (broken)
Dips: modified 3 pbar dips per 1 ring dip (broken)
Pushups: as Rx (broken)

Oops... 23 mins

17:42

Did mostly negatives on the HSPUs.

bw 90 kg

did handstand shoulder pressen with my feet on a bar, aprox face height (incline body), used my feet for assistance, head to the floor
did between chairs dips, stil feel my shoulders when I go to deep (it is getting beter)
push-up where all broken sets

total time aprox 8 min
Next tomorrows workout weighted pull-ups / chins
entering that in tomorrows comments

CFWU sans dips and pullups

24:04

HSPUs were all negative with very short range of motion (first timer in WOD). Used wall to balance sometimes.

Double dips

Pushups as prescribed (woo hoo - sarcasm)

Great workout but the HSPUs really slowed me down.

Lost track of time...19 minutes? last 6 RD turned into jumping.

Ben: 19:20 (HSPU limited ROM, Dips 3:1)

Matt: ???

12:36. First time doing J.T on the rings... Sure makes a real difference.

36:20 head and body just weren't there today.

Day late, WOD #2 for the day (did squats earlier)

10:05

HSPUs were top of head to floor for about half of the reps, the rest were a partial ROM then a full negative (counted as one rep).

Dips were on parallel bars with 30lbs added.

Push ups as RXed.

There was some delay because I did this with two other people and we were sharing the parallel bars. I don't know if this really affected my overall time though.

Old time (from Oct 11, 05) I got more than 14 minutes. This time I did more full ROM HSPUs, and more weight on the dips and still beat my old time. My HSPUs are finally starting to get stronger.

13.08 (previous best 14.02)

As usual it was the HSPU that really slowed this down. Although I love the way this workout makes the humble push up a devastatingly difficult manouevre.

9:23 (previous best 11:31)
Dips were a combination of dip bars and bench dips.

21-15-9
* subbed dumbbell chest presses on ball (40lbs) for handstand pushups
* subbed stool dips for ring dips
* standard wide grip pushups

Comments: Crossfit warmup. 3x15 except (pull-ups 10 reps)

13:26

Subbed jacknife pushups for hspu with my feet elevated on ghr and normal dips
10.21

Subd dips for ring dips and did twice the amount (42,30,18).
HSPU were rather shallow. Almost all sets broken.

11:50

Determined by experiment that HSPU and ring dips were not going to happen in large numbers in a short time (got a handful apiece). Dropped back to OHP with two 36lb KBs and bar dips. Skipped the round of 15, so did 2/3 of the reps, finished in 25 min. Next time will do all the reps with the scaled-down exercises.

Time: 15 minutes, 19 seconds
Three Rounds:

21 handstand push ups
63 dips (assisted at 25 kg)
21 Push Ups

15 handstand push ups
45 dips (assisted at 25 kg)
15 push ups

9 handstand push ups
27 dips (assisted at 25 kg)
9 push ups

Hi everyone!

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips (63,45,27 normal dips)
Push-ups

Stopped this once I reached second round off dips. Had been almost impossible from the start as had to use assis for dips (15kg) as had a bad wrist then after 2nd round of hspu's my shoulder which was already hurting became unbearably sore.

Will complete next time

Time at stoppage = 11mins 12 secs

14:10 (-3:10)
Getting better, but
HSPU still self assist
Ring Dips way broke
Push ups unbroke

As Rx'd. 10:26.
Nose to 2" pad on HSPU

Stuck in hotel room, had to adapt ring dips.

13:36

(subbed 45/30/15 regular dips for ring dips)

Around 20 mins plus with lots of breaks trying not to kill the kids on the way down from the HSPUs ( not very controlled )Ring dips & press ups went well the HSPUs however became a stunted form of the exercise, a couple of inches movement towards the end.

18:13- felt weak- didn't get even close to ful range of motion on hspu or ring dips- had some shoulder pains- takin a couple of days off

Jeff 18:40

Posting late:
CFWUx3 (minus dips)
23:30
subbing 3x dips for ring dips

made a mistake: 21-15-11 (not 9)
not that it mad *that* much difference

22:21

subbed 3 regular dips for every ring dip.

10:00

subbed regular dips for ring dips
and probably should have worked harder on my form

did weighted pullups 1st 25,35,45,55,f65,50,50,50
then modified db press(21)75x3,65x3,60x15;(15)60x3,50x12;(9)40x9
dips (63)4x12,8,7;(45)5x8,5;(27)6x4,3 Push-ups 21,15,9

under 35 min

JT

21 hspu, 42 chair dips, 42 push-ups
15 hspu, 30 , 30
9, 18, 18

5:15

21-15 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 28:45

Shoulder flexibility and strength are exposed weaknesses, thanks to J.T.

17:20

40# military presses. Got vertical last time for J.T. Couldn't get near the Smith machine in a crowded gym this time.
Regular dips.
Push ups were shakey after all this work.

Then weighted pull ups. Then 25# db walking lunges for 3 sets of 20 steps (60ft).

It's fitting that I've fallen behind in WODs, cause I feel like I'm falling behind in intensity as well.
Subbed bar dips, yes 1, not 2, 3, or 4, just 1.
8:00 after CFWU x3 (10)-Dips w/assisted pullups.
Finished w/5 min treadmill hill walk, 5 min on bike.

Took about 16:30. Subbed bar (actually back of chair) dips with 25lbs in a backpack for ring dips. Last time I did this it was 18 mins with 2 bar dips as the sub. I think I'm a bit tired and a bit hungover this morning - the HSPU took a good while (broke the 21 and 15 into 3 [7,7,7 and 5,5,5] and the 9 into 2 [4,5], and the 21 and 15 dips in 2).

15:11 as rx'd

13:30
wu=10 min on stairclimber, 5 pusup\5pu (in a rush)

hspu's broken 3 times
rings broken once
psups 1st set broke once
no improvement on time, but better ROM on HSPUs

Abraham Lincoln Crossfit

Tom

19:50

21
10-10-10-10-10-8-5 (63)
7-7-7 (21)

8-7 (15)
10-10-10-10-5 (45)
10-5 (15)

9
10-10-7 (27)
5-4 (9)