February 19, 2006
15-12-9-6 and 3 rep rounds for total time of:
185 pound Deadlift
Vertical leap, 1 foot above reach
Post time to comments.
CrossFit Gulf Coast
Posted by lauren at February 19, 2006 4:58 PM
Would anyone care to estimate what percentage of cross-fitters are doing their HSPU standing free, supported against a wall, or self-assisted off a bar or smith machine?
Don't get me wrong, I love me some crossfit, but my HSPU (back to wall) max has actually dropped (from 12 to 5 or 6) since I got on the program. Anyone else had a similar problem?
Vertical Leap. Is that with a full squat?
Ah...CrossFit is such a drag... :)
Tell us what you ate for the last three meals, please - amounts as well if able.
The garage is below 5 degrees. My hands will freeze to the bar within the first set. I think I can. I think I can. I think I can.
I'm guessing 90% or above do HSPU with either the support of the wall or something carrying partial weight. I don't think my max anything has dropped since coming to crossfit 3 months ago. If my performance started to slip I might take a break or step it down a notch or at least evaluate my diet. Cool link to Django on your site.
Um, today? Okay let's see. in reverse order:
dinner: 2 tuna sandwiches on rye, glass of 1% milk and an apple.
apres workout: protein drink (i know, i know), 33 grams protein
breakfast: 3 eggs mixed with OJ in a blender, one extra large english muffin slathered in peanut butter, one large coffee.
and late last night i scarfed down a couple handfuls of pistachios.
i'm a little intimidated to have drawn coach's attention!
What's your body-weight and how lean are you? Don't be intimidated. I chimed in because I sensed "failure to thrive" due to inadequate fuel intake.
Is the vertical leap just straight jumping up?? Sorry for the silly question, but I want to make sure I get the maximum from these workouts. This is about my 4th week and I'm loving it!! Thanks :)
Ok the vertical leap part I get, but what does it mean by "1 foot above reach"?
Thanks for any info.
Feeling stupid for asking this (OK, "stoopid") - but any thoughts on how to make it to "one foot above reach" such as:
Box jump 20 inches and assume I made it one foot higher than reach?
Slap wall at mark one foot higher than reach?
Try to touch bottom of basketball net, finally realizing Jr. High dream?
Suspend chew toy from ceiling, jump at and try to bite it? (my dog's suggestion)
#1 (Dammit) I tend to do them with my toes pointing to the wall and partial - trying to work on doing them back to the wall and full range (and am getting there). What I've found is that my deadhang pullups have stagnated at 10-12, but I've also added about 15-20 lbs of weight, mainly muscle in my lower body (that was sorely needed). On the other hand, my kipping pullups have increased, as has nearly every other aspect of my physical performance - so one thing to consider is how well you are doing on "all" the major body movements. Just my thoughts.
ps - OJ and eggs? Together? Now that's a Rocky moment!
I'm 5' 10", 175 lbs. Maybe 11 or 12 percent body fat. I probably don't pay enough attention to nutrition; I've got vague intentions of keeping a 40:30:30 ratio but i'm not exactly counting carbohydrates. i figure if i make sure to get enough protein, the carbs and fats will probably take care of themselves. heh maybe that's not so smart :) my only other significant intake is vast amounts (maybe four cups a day) of green tea.
for the vertical leap, you guys, i was thinking of just reaching up as far as i could on a wall, marking the spot, then setting a target a foot above that and jumping for it.
New to the cross-fit workout, had a friend tell me about it. This is day four so please tell me the following: HSPU's, how many am I to do? Just go until muscle failure? Do I do sets? What?
Vertical leap: I can't find a slide show or video, can you explain this one as well, same type of questions.
By the way, I am enjoying this program, my legs hurt from yesterday, nice.
Never mind my last comment. I just notice that the reps for the deadlifts are also for the other two exercises. This should be fun.
Tell me more about your protein drink, please. What's the carb content?
Okay, another stupid newbie question. I'm not clear on what the 3 rep rounds part of "15-12-9-6 and 3 rep rounds" means. I thought I was supposed to do 15 DL, 15 HSP, and 15 VL, then 12 DL, 12 HSP, and 12 VL, etc. Where do the rounds come in?
Radial, a round is a set of each listed exercise in turn at the listed reps. You have the right idea.
I think it means do 15dl 15hspu 15vl 12,12,12 9,9,9 6,6,6 3,3,3
I'm also curious about the one foot vertical jump. What does that mean?
each round is 15dl/15hspu/15vl, 12/12/12, etc.
mark your highest reach on a spot on the wall, pole, etc. and then try to jump at least 1 foot higher than that mark
I am ashamed to admit I drink something called "muscle milk." in my defense, it's TOTALLY DELICIOUS. even if it's nutrionally useless. here're the facts from the GNC website:
Calories from fat 150
Total Fat 17g 26%
Saturated Fat 7g 36%
Cholesterol 5mg 2%
Total Carbohydrates 17g 6%
-Dietary Fiber 2g 10%
Protein 34g 68%
at 3 bucks a pop it's a total scam, but i swear if i didn't down something after some WODs i wouldn't be able to walk the 8 blocks home.
The rounds are 15-12-9-6-3 reps of each of the excercises.....15 DL, 15 HSP, & 15 VL, then 12 DL, 12 HSP, & 12 VL...etc... until the last 'round' of 3 DL, 3 HSP, & 3 VL. Then you are done and hopefully Pukie and Rhabdo will not come calling on you!
To the extent that your intake today is typical, you are not getting enough food to support workouts as rigorous/demanding as these.
Our fuel prescription is caloricly restricted and you fall under that. I would expect your HSPU's and lifts to be struggling/falling.
Thanks everyone! Now I know *what* to do, just gotta get it done.
And here i was thinking I just wasn't trying hard enough ;) thanks, coach, i'm gonna spend a little time with that Zone block chart on the FAQ and figure out what to add.
In addition, your diet suggests that your profile is single, young male, with what you ate, ketchup, and beer in the fridge. Try getting married and you'll eat better. Of course you'll then find yourself old, fat, poor, and unable to do any hspu's...like me. Of course, the silver lining is that you won't be wasting dough on the protein powder.
When you mark a spot with the vertical leap, is the goal to get your head at the level of the mark, or your fully extended arms?
OMG - big cringe moment on winter olympics.
Womens snowboard-cross final, everyone crashes and US boarder is way out in front...she has the gold...so what does she do...she starts grabbing the bloody rail as she is moving over her jumps trying to 'style it'....it was one of those moments where you can see it all unfolding way ahead of time.
I was sitting here in dis-belief when on the last jump she went for for a method air, stuffed it up and caught her front rail in the snow!
Bam...she stacks it, crashes off the course and kisses the gold goodbye.
I was looking through my fingers at the idiot box....
She will be sitting on the top of that jump for the next 6 months rubbing her knees, rocking back and forth, humming, looking at the finish line, drinking thinners out of a brown paper bag, and gnashing her teeth like a crazy banshee. Book the therapist.
Gotta feel for her tho.
Just getting back from a week off. Tweaked my knee last Friday and thought it to be a good time to let my body rest for a week. Also, haven't been able to check WOD's due to lack of internet during my travels. I see I've missed some good ones. That sucks.
Like "Dammit", I drink a Muscle Milk on occasion after a WOD. What's your opinion on it?
8:16 - 185# straight bar beltless deadlifts, HSPUs nose touching carpet, jumps one foot above standing reach.
No breaks on deadlifts or HSPUs; vertical jumps killed my time. Had to reset after each rep and had to repeat several that failed to touch the MU bars bolted above the power rack.
I am new here and having a great time. But I have a question about building strength with WOD's
Take pullups for example: I can do 5 unassisted.
Is it better to break up sets and continue adding assistance on the gravitron after I can do no more, or should I do an entire set at a weight that I can manage?
Also, is the gravitron better than jumping pullups/pulldowns?
First to post time again!! The benefits of Coach posting the WoD early and being 9.5 ahead of the East Coast.
11:04, as rx'd
15 - 3:17; 12 - 2:53; 9 - 2:09; 6 - 1:33; 3 - 1:12
hspu's were strongest they've ever been, clean form. Several were completely "free" (feet came away from the pin on the squat rack, but was able to keep my balance).
I found the 1 ft vert leap a bit easy, so just to ensure I was doing it right - I marked the highest spot I could reach on the wall, measured 1 ft above, marked that and then jumped to touch that each time. Correct-o?
Pete in Oz - I could see it coming, too. She originally denied she was styling and then later admitted she "got caught up in the moment". You know what, though, I think she'll have some regrets, but not for very long, which may be a statement about the value she (and some other athletes) place on the Olympics. There's X Games now and a whole slew of other winter sporting events that these guys compete in (and get paid much better for) and she even referenced that fact in her interview with Costas. Many do view this as the ultimate and feel strongly about representing their countries, but many others do not. Which just pisses me off (but who am I to judge?)
Whoever posted Neuromancer on the sci-fi thread yesterday, good call. Gibson's tremendous.
Like DJ I would also like to hear your opinion on Muscle Milk. I use it to supplement my 3-4 meals a day (6'3"/195#/6%bf).
In addition, when I do not have time to eat a meal I will drink CytoSport CytoGainer (same company that makes Muscle Milk) which contains 910 calories (w/skim milk), 56 grams of protein and 80 grams of carbohydrates with 5 grams of sugar, 110mg of sodium, and 5 grams of fat.
What are your thoughts?
For those of you that dont know...idiot box is slang for the TV - I wasnt calling her an idiot box...
I have a guy am I helping here who is starting CF and has a hard time w/pull-ups. I have him do as many as he can straight. Then Kipping. When he runs out of gas, which doesn't take long, I have him go to jumping pull-ups. Finally the Gravitron machine is the last resort when his strength is shot. I've noticed he has improved more by increasing the jumping pull-ups rather then using the machine. Just don't be scared to push your self w/the jumping ones. Hope it helps.
Question related more to yesterday's WOD than today's, but anyway: say we finish a set of thrusters, are totally exhausted and are meant to move on to a 400. Is it recommended that one (A) rest briefly prior to beginning the 400 to allow for better form and running speed, or (B) just jump on the track/treadmill immediately and begin staggering towards completion regardless of form/speed. Thx. for any feedback.
a workout like yesterday, I prefer to get on the treadmill/ track and just start moving. you can "rest" while walking for a bit before actually running and at least you're gaining some headway instead of just standing (lying?) there.
feeling a lot of fear re. HSPU's
Time from yesterday, 15:27 finally getting the jet lag out of my system
Am I allowed to put my feet back on the floor after the jump part or should I just continue to elevate into the air?
Romad85- Nice link. If only they would of said CrossFit. That's the type of pub we want. Vice the NY times and other articles.
i'm off to San Diego (from Phila). hope to find a gym for today's WOD.
bringing nuts, fruit and jerky on the plane. is that oddly worded? haha
Do whatever will lower your overall time to complete the workout.
BTW, if option B is open to you then you are not totally exhausted.
great movie clip from gym jones, at least we know now the actors are fit. Looked like fun training to.
wod: 8:24 min
90 kg deadlift (big plates)
hspu, self assisted i think i'm not pushing hard enough, it felt to easy)
jumps as rx'ed
extra: 3 rounds of 5 ring-dips followed by 5 sec L-hold
body wt 140 lbs
165 lbs for deadlifts
"as Rx'd" (1st time to say that!): 11:05
Coach thank you for this awesome program.
14:12. Garage ceiling just the right height. 3 degrees out there! Felt like the bar was biting my fingers!
As RX'ed, except had to support feet for the HSPU's.
Do you guys do prefer the summo or regular deadlifts?
I'm not a supplement guy, but a few years back a pro sport syndicate asked me to review their fuel intakes and I recall being relatively (to most products) impressed with Muscle Milk.
14:40. Adaptations: 145lb DL (up from 135 for the last few high-rep workouts), 75lb push-press for HSPU, 10-11" jumps instead of 12 (which is my approximate max when fresh and not breathing hard). On the other hand, added a round-trip flight of stairs to each round; weights and stopwatch in the basement/gym/dungeon, ceilings high enough to provide 12" above reach upstairs.
Rounds of 15-12-9 all within one second of each other at 3:32-3.
did the HSPUs the first two sets then subbed miltary press with 90# the last 3. Was kinda feeling dizzy coming down from the HPSUs after the dead lifts.
There is no weight exercise that gets me breathing like deads do!
7 AM 50 min hike w/44# plate on pack w/poles (some nice hills with -2 degrees and about a 10 mph wind). My iPod turned into an iPodcicle.
15,12,9,6 &3 reps for time of:
205# Deadlift, HSPU (highly modified at 272# BWT), vertical leap.
Did it in 9:13.
Did today's in 7:22 and still felt pretty froggy. So, since I ran the trails yesterday I decided to do Saturday's immediately after. Bad idea. I didn't even try to time that one but Pukey and I had a stare-down contest and he almost won.
I have found Isopure to be the best supplement. I have tried them all and for quality of nutrients and taste, Isopure is top game.
Of course if you can get all your nutrient needs in food -- that is the best way.
HSPU's are what killed my time. Must have been the thrusters yesterday.
jump 12" above highest reach..
footnote to self: bw 190, need to get to 175
9:02. Used 2x45# DBs DLs, the heaviest in the little gym I was using. HSPU depth continues to get better and better.
14:23 as rx'd. Scraped my knee on the concrete coming down from HSPU's. First time bleeding for CF.
As rx'd 11:35.
DL only broken at 12. HSPU against wall, only rested in Handstand position. Broken at 15 & 12.
Pete in Oz and Sean G. As a converted Skiier ( I went to the dark side 5 years ago, at age 40, due to boredom on skis after 28 years), I have absolutely no problem with Lindsey's performance in the Snowboard cross. I discovered once I strapped one plank instead of two to my feet that your mentality changes just a bit. Snowboarding is a little bit more about individual expressiveness than skiing. In Lindsey's mind she knows she won, I know she won, the world knows she won. So she didn't cross the line first, she gave riders the show they were looking for. And thats what riding is all about.
As for the people complaining that she blew it and the USA didn't get the gold, to them I say " Put down the remote, stow the potato chips, dedicate yourself day and night for 12 years to one endeavor and get off your collective asses and go win a gold yourself".
To Lindsey I say "You go girl and enjoy yourself. I for one would rather see the individualism you displayed than see you on the top podium conforming to everyone elses standards. You are a credit to riders everywhere." In my eyes you are a winner!!!!
I'm sure people everywhere look at crossfitters and wonder why we don't conform to the norm. However, our results speak out for our methods and our individualism.
DL @135--second set broken at 8, the rest ok
HSPU's--assisted w/Smith bar; first 2 sets ok, 3rd set, broken and a killer
Stil resting too much between exercises
first and last set of HSPU's unbroken,other sets broken a little. DL's &jumps unbroken
5 sets of BB snatches & OH squats
last day of the tour-everyone rowed 500 m for time after WOD.mine was 1:31 (everyone under 1:47)
10:23 as rx'd
hspu were negatives
WOD: 7:42. Push-ups were at 75-80 degree angle.
Deadlift as rx'd
elevated pushups for HSPU
18" box jumps
as Rx'd, w/ 4.5 inches of books under head for HSPU.
Time: 10 mins.
Was today supposed to be a light workout? Seemed like one of the easier ones, anyone else agree?
Deadlifts @ 140lb
verticle jump as rx'd
Time 9:09 BW 360
Deadlifts @ 185lbs
12" box jumps
Russ - 9:00
Justin - 9:27
today was a decent day , I love deadlift days the powerlifter comes back out, also introduced my buddy danny to crossfit and it was pretty impressive,
i did 6 35 and he came in at 7 38 but had to drop to 135 on the deadlift , but it was a competitive day , hope all is well with everybody in the crossfit world , take care everybody
I think you make a good point (and I thought the pieces and interviews by Costas did, as well) about the difference/free spirits in boarding. But make no mistake, she didn't win, saying "she knows she won, the world knows she won" is just crap. She didn't win. She ALMOST won. That's why they gave her a silver, not a gold.
I think why people watching are upset is that the Olympics are about representing one's country, not one's self. As Coach Herb Brooks once said (paraphrasing): "The name on the front of the jersey is more important than the one on the back."
So, I get what you're saying and it's not the end of the world, but for many, her actions reflect an attitude that put her own "styling" ahead of a gold for USA. There's a pretty compelling argument that she doesn't owe the people af America anything - she's competing, she made the sacrifices, etc. But I understand why some people come to see American athletes as spoiled prima donnas when they do things like that. Bode Miller, another fantastic athlete, and seemingly good guy (I think he's a great interview), also seems to have an attitude that the American people should just shut up and let him compete. I see both sides, but as a person who has served the United States in the military my entire adult life and been a competitive high school and college athlete (and I continue to play ice hockey and other sports into my late 30's), I happen to believe in sacrificing for the TEAM. In this case, the team that marched in (even though they're in different sports) was carrying one flag, the United States. In my mind, they should save "styling" for those times when they're not competing with the Red, White, and Blue on their shoulder. But I hear you, bro.
Rant OFF. ;-)
as rx'd in 8.22
Rachel with 40kg DL and 25kg SP for HSPU in 10.38
I have a reasonably strong deadlift, over 400#, and was thinking about upping today's weight to 225#. However, HSPU's are a work in progress (jumps are no problem.) Would I be better off using 185#'s and carrying more energy into the HSPU's or go up in weight and sacrifice time by breaking some of the HSPU sets?
1ft vertical jump
hspu were the rate limiting exercise. practice these.
Completed Saturday's Modified WOD as follows:
6 rounds for time of:
Jump rope, 200 repetitions
35lb Dumbell Thrusters, 21 reps
Reps as follows: 10,11, 10, 11, 5,5,5,5,7
30 Pullups at the end of the 6 rounds.
Total time 20:32:91
around 13:00- forgot my watch today
185 for deads,hspu's on paralettes with toes on power rack. First 4 sets of deads broken.
HR was 160-170.
Gibson is one of my favorite writers. Brilliant.
Have a good day everyone.
Rockin time Karl & Rach
I really enjoyed this one.
11:50 as Rx'd.
I DO NOT want to start a flame war, but I would comment on Jim's #64 take on Lindsey's flop at the finish. I too, have no problem with individual expression in athletics as long as the event's purpose is to shoecase individual achievement or prowess. In this case, however, Lindsey is on the US Olympic Team. "Team" being the operative word. I'm sure Lindsey has sacrificed countless hours to perfecting her skills, as have all her teammates and those who tried to make the team. I think her unfortunate move at the end of the race does not rise nearly to level of selfishness that many athletes of today show (see T.O., et.al.). But I do see it as a symptom of the larger issue that pervades sports in the USA. The individual is glorified, the team is secondary. An unselfish pass is remarked upon and remarkable because it connotes an unusual trait of loyalty. In your face trash-talking has replaced good sportsmanship. I always saw team sports as analogous to life. We all work hard to develop and hone our skills as individuals but, at the end of the day, we typically apply those skills towards a team effort, whether it's in an accounting firm with our department peers, on a hockey team with our linemates, or in combat with our squad members.
I feel sorry for the girl. I am certain she is terribly embarrassed and would rather have finished in first place. Making excuses for her, or glorifying her individualism in this case is misplaced.
Jim #64 - you beat my time. Good on ya!
#79 John Seiler stated:
"I have a reasonably strong deadlift, over 400#, and was thinking about upping today's weight to 225#. However, HSPU's are a work in progress (jumps are no problem.) Would I be better off using 185#'s and carrying more energy into the HSPU's or go up in weight and sacrifice time by breaking some of the HSPU sets?"
John, IMO I would leave the DL at 185# and save your energy for the HSPU's. Once you can "breeze" thru this WOD, then up the weight as a challenge. (ie add a 20lb weight vest, +1 or +2 the reps). Good luck...HSPUs are my weakpoint as well. But not for long! :-)
Coach, is there any way that you could get pics of the HSPU mods attached to the FAQs section for "I can't do HSPUs"? Having trouble visualizing it....maybe it's because I'm thinking of it right side up and need to go inverted to get it. ;-)
17:20 as rx'd
hspu against wall
deadlifts against shins
thanks to everyone who came to our grand opening yesterday...hope you learned a lot and had fun!
13:31.. but DB presses instead of HSPUs.. plus one 3 oz. can of tuna, a handfull of peanutes, a small handfull of wallnuts. some olive oil & blue cheese dressing and a tangerine& a glass of H20...
as rx'd 6:32
5 yr old daughter Sydney-modified 3:54
145# dl, handstand getting ever so close to nose to floor
12:28, HSPU's nose to pad, all sets unbroken for first time in any CF workout! Especially happy due to zero sleep last night courtesy of 12 day old son.
14:35 HSPU's were broken except for the sets of 6 and 3. Everything else unbroken. Interesting discussion about diet.
HSPU against wall..I tried them with my hands a little wider. This helped get me lower.
Teeny tiny Incline Pushups (First attempt ever)
Iddy biddy Verticles (Max Effort)
10.26. HSPU's against the wall.
Coach, any recommendations on post workout nutrition? There has been a lot of talk in the fitness community about consuming simple carbs and protien in that "anabolic window" right after training, but then again, most of that comes from supplement companies. Any thoughts on that would greatly be appretiated.
hspu's with feet still supported but at highest point yet.
max vertical leaps were about 4 inches.
CFWU - 5 dips pullups weak/nonexistent
8:46 using leg assisted hspu
Deadlifts with 185lbs. All sets unbroken, touch and go.
HSPUs were broken except for the last two sets. Done against the wall facing it. Not very deep yet but getting better.
Vertical jump to within a couple of inches of the 8' ceiling (I'm 6') unbroken.
As Rx’d except for hspu’s. Used power rack safety bar for assistance.
Did 5x20 sit-ups after WOD.
Really, really hard work...thank-you.
95 pound Deadlift
25 Pound dumbbell presses
Vertical leap, 1 foot above reach
I am getting a bit better, I think, at my deadlift form, squatting down more versus bending over. Definitely harder, but I am certain much safer. I probably could have gone 30-35 for the dumbbell presses. The leaps were tough and I could only do a couple of “springs” each set (not resetting but repeated leaping). Missed one by an inch on the 9-rep round, so made it up. Blech.
"300" actually looks like a movie I might want to see.
Deadlifts Week 10
210 for 10
285 for 10
340 for 5
385 for 1
425 for 5
455 for 3
485 for 1
I'm a huge Twight fan, have his books and dream of being half the climber he is but doesn't it seem like he should've at least mentioned crossfit?
16:01 Hand-stand push ups still need some work but ya can't get better unless you do them:)
but just realized I missed the ENTIRE 12 series,dammit. Did the WOD after a base tour run at Little Creek and a 5x5 weighted pullup/ bench series. Some guy doing arms in the squat rack told me he had never seen HSPUs and vertical leaps in the Arnold book, he recommended it to me. I told him about crossfit, but I think we were speaking different languages.
Didn't have it today.
17:37, including jogs b/t weights and wall for hspu. Still using wall support but getting closer to free-standing.
Steven and Carl,thanks for the feedback... point taken on my use of the term "exhausted".
9:23. HSPU's still partials, but feel good.
WOD as Rx'ed
BWT: 183 HT:5'10"
DL's at 185 lbs unbroken
HSPU assisted on Squat Rack unbroken
Vertical Leaps, 10 ft target
BWT: 112 HT: 5'3"
DL's at 95 lbs broken on first two sets.
HSPU assisted on Squat Rack unbroken
Vertical Leaps, 8 ft target
11:10. broken sets for first two sets of HSPU.
finished off with some evil wheel work.
note a personal goal of a full rep nose to ground and back while on toes.
8:55; as rx'd. I did assisted HSPU. All lifts unbroken. I did todays workout after I did yesterdays, although I took about a 15 minute break. Couldn't do yesterdays on the prescribed day because I was out of town. It is pretty hard when you have to double up.
17:10. 2nd CrossFit wod ever, so it seemd wise to scale down a bit. Did first round of DLs at 135, but realized that would be too easy so went up to 175 for remainder. Used squat cage for assistane on HSPUs. Hard to believe I'll ever do those freestanding. The jumps seemed pretty easy compared to the rest. Spending way too much time gasping between sets, but that'll get better, right?
Rest day for me, will tackle this one tomorrow.
14.04 as prescribed.
first two rounds of deadlifts broken
all HSPU broken (this was the weakest link)
jumps unbroken and by far the easiest element in this triplet.
BTW=150. DL's on the standard (non-oly) set with a curl bar to spare the shins. HSPU's with back of head to floor because I'm working on proper handstand form. Jumps to a rafter 14" above reach, alternated hands.
Off to meet Ron N. for "Beer Gone Bad."
8:20 -subbed 225# on Deadlift.
Ted Cam, I'm not sure you weren't right. My HSPU's and my Deads could have been tighter. I do love to Deadlift, though. Thanks for your input.
All deadlift sets unbroken; HSPUs toes to wall, midrange; jumps to touch mark on support beam 12 inches above reach.
Lets just call this my partial range of motion day.
Subbed 160 on standard bar for Deads. movement to just below knees. HSUP against wall. ROM to 7.5 inch box. Jump double hand to 8 inch above reach.
Nice and slow, box jumps instead of vert. otherwise px'd and unbroken.
CFWU x 3
1st time using paralettes & it felt better on the wrists and my ROM improved. Also 1st time hooking toes over bar in the smith machine.
All else as rx'd.
As RX'd finally......11:22!
5:34 as Rx'd
all sets unbroken
6:08:50 as rx'd
HSPU facing wall
1 foot jumps
HSPU were tough due to sprained wrist.
as Rx'd 6:18.
Did all my HSPU self-assisted on the smith machine, which in retrospect was probably wrong. Although it was nice to do all my sets unbroken for once!
coach, thanks for the inquiry on dammit's diet. i've been trying to restrict carbs, and sometimes i feel i don't have enough "gas in my tank." i realize i have to increase intake of the right foods to continue to progress.
As Rx'd 7:12...all sets unbroken.
15-12-9-6 and 3 rep rounds for total time of:
187 pound Deadlift
Vertical leap, 1 foot above reach
8:30 as rx'd unbroken
Ya know, I can't help but think about how much better the world would be if everyone did crossfit...sigh...maybe someday.
10:15, but only did 70kg on DL due lower back problem, and feet against wall for HSPU
11:30 As Rx'd (I get to say that sooo rarely!)
bar assist on HSPU's
As rx'd: 10:27. All sets were unbroken except for the VLs.
Liked this one too. My buddy Ryan did it close to 8:30.
Scaled WOD almost right.
135 Deadlifts, regular pushups, verticle leaps
each consecutive set just before failure. Could push for time just a little.
JM did it to keep Dad company. 15lb.DB w\same scaled for rest. It is good to have family involved.
17# db shoulder presses
Jump to touch kitchen ceiling light cover (perfet height!)
I attempted a token HSPU but it just isn't practical at this point.
Sub'd piked inverted shoulder presses for hspu's, otherwise as rx'd
19:45 as rx'd I rolled through the vertical jumps and deadlifts but my HSPU suck majorly. I have alrighty ROM for the first set but from then on its embarrassing, I basically do a handstand bend my elbows as much as I can and push back up. guess it'll just take some time
did a 7 mile run this mornin in an easy 49 min.
Forgot my watch about 15 minutes
With McK who did 60# DL
bar assist on pushups.
13:40 as otherwise rx'd.
liked this one
sub'd hspu and vertical leap for elevated push ups and 24" box jump. Did dead lifts as rx'd. Somewhere between 8 min and 9. Too busy rushing to get air and worried about yaking on the floor to check my watch. Wierd how this one gave me the spins
Anyone else get a knashing , tight nerve spasm every time you do a HSPU? Might be from cycling but its there every time. Pretty much keeping me off my hands.Not just a discomfort, its a huge red light. Just wondering if Í'm alone on this one. Thanks
took a well-deserved trip to Margaritaville today; back to CF tomorrow!
Wow, this one looked relatively easy on the screen....
The deads were rough at first, and the handstand pushups looked more like handstand twitches towards the end.
Steve - 6:40 HSPU's to about 4-6" from the deck.
Lafawnda - 6:36 75#DL and 12# DB Shoulder Press for HSPU's
Highly recommend the Chocolate Chip Scone at Starbucks. Tasted as good coming up as it did going down. Wife also recommends a word other than "Pukie!" prior to launching. Didn't go over too well at the 24Hr place.
As prescribed, 23:10. Completed after finishing Saturday's WOD and 40 minutes on a Elliptical.
Still lacking motivation.
Used two 40lbs DB seated on a ball for HSPU.
18:34 w/ HSPU against the wall
HSPU killing my time (not to mention my shoulders/tris/abs).
Deadlift 135 lbs
Hstand pushups assisted (sets broken at times)
Hey Caleb. Yeah I like the DL's at that weight (should probably go up a tad next time) and I had like a 1' transition from each exercise. I still paid though...
New to Crossfit. What time is the next workout posted central standard time.
all reps and weights as rx'd except the elusive hspu.. still doing about 70 degree airborne push ups for substitute.. 15 minutes for time.
The WOD posting times vary. Frequently about 9-11 CST.
Set of 12 DL's broken, all others unbroken.
Sets of 9 & 12 HSPU's broken. Range of motion feels like it is getting better! Trying to get my nose close to the ground now. Doing them with back to the wall and attempting to balance off the wall a couple of times each set.
SWEET! Angie's a great way to start the week!
Yeah, after the first set, I though I should have grabbed something heavier. Once the timer started, I was commited. Hey, are you from the kipping or deadhang camp when you do your pu's?
185# DL (PR)
subbed 40# DB push-press for HSPU
The 15, 12, and 9 were broken on the DL - grip just kept getting weaker.
9:40, HSPU done up against the wall. Still very partial ROM, but getting lower all the time. As somebody pointed out- can't do 'em if you don't try to do 'em. Being upside down used to seem like such a weird thing. Now I look forward to it. Thanks Coach!
8:23 or 9:23 cant remember time, did it earlier in the day. All sets unbroken. HSPU done touching forehead on two yoga blocks approximately 4-6 inches off floor. Done against wall. About 1/3 were done free standing Can probably increase weight on DL next time around. Also did my first set of overhead squat with 135lbs. When I first started x-fit 3 months ago I could not do a deep OH squat with more than 65lbs on the bar. Coach your a bonafide genius.
fhace-7:21 LukeMaster 8:51
Caleb. Took me a while to get a decent kip. Between Eva's good teaching and Kelly Moore's advice in e-mails I finally got a feel for it. They're quicker and a bit harder on the hands but I can get more with the kip. When my shoulder gets sore I'll back off and do strict until the joint loosens up.
15 12 9 6 3
Toes on Wall hands on DBs(Hex)45cm from wall 1/2 ROM Push Ups
10kg Hammer Grip Shoulder Press
Vertical Jump to 30cm above Door Frame
as rx'd (toes hooked on Smith Machine for HSPU)
23 minutes. 185 lb deads, assisted HSPUs. Last 3 jumps were pretty sad.
UGGHHHH!!!! The gym closes @ 8pm. WTFO? Will have to double up tomorrow.
145lb deadlifts (1.0xBW)
Subbed 135lbs, next up 10 lbs
mfbunch, as prescribed: 9:12, hspu rom improving but still needs work-last couple sets stabilizers gave out before shoulders
joeyd: around 8 minutes
18:51 as rx'd
first two rounds were too slow, but I finished strong. later, farmer's walks and overhead walks with DBs.
on vacation, went to Gold's Gym in San Diego. it had an outside, classic bodybuilding step-up from the 70's. i kept looking around for Arnold and Lou. they didn't show. there was a machine to isolated every muscle, but all I wanted was a squat rack, a pullup bar and a place to kick up into a handstand without smudging a mirror with my feet. i opted for the rusty weights.
fun place to workout. i love southern california!
hspu's broken and then assisted.
Unhappy w/ rate of work at the end so finished with pyramid from 10 of hspu's and knee to elbows.
35lb dumbell (assisted)
1ft box jump
dead lifts 125 as rxd,hs/pu as rxd,21min then added 100 meter walking lunges,2x25 80lb lat pulls.vertical jump was well "Vertical".
145#, 15 HSPU, remainer regular push ups
As rx'd except:
incline press ups not HSPUs
Subbed squats for HSPU. Sholders too sore from yesterday. Otherwise as perscribed.
Subb'd elevated feet push-ups for HSPU
Did not do for time but did get my wife to join in on the event today.
Used military press instead of handstand pushups
Used 135 instead of 185 for deadlift.
Wife used the 45 lb bar for all events
Didn't get to the work out today...got suckered into 2 hours of basketball, so I am going to be hurting tomorrow.
Done on Monday.
All sets unbroken, nose to gound HSPU. This one felt good very little transition time.
John Messano! You're in San Diego and you haven't visited Brand X?
It was a nice late night workout, wasn't it? Most def
8:52 with 135# DL, HSPU with feet on Smith Machine.
Increase the weight for DLs.
21:00 as rx'd (broken sets though)
10:24 used 85 kg for the DLs
15-12-9-6 and 3 rep rounds for total time of:
185 pound Deadlift
Vertical leap, 1 foot above reach
TOTAL TIME=13:38 (3:37/3:55/2:55/2:07/1:04)
cfwu x 3 rds 25lb plate deadlift, push-up,pull-ups x 5, dips x 10, sb crunches, back ext x 10 x 2
185 lb deadlift
135 lb push press (subbed for hspu's)
total time 16:45
15-12-9-6 and 3 rep rounds for total time of:
Subbed with 135 pound Deadlift
Subbed 25 lb. dumbbell military press for handstand push-ups
did 20" box jumps for vert. leap
Ran 5K 26:30
+100 swings 24 kg KB (no time)
11:17 as rx'd. hspu felt strong. 15 min ellip warm up 14/14. hr max 166, hr avg 131.
HSPUs were on paralettes. First round was top of head to hand level. Rest were alternating partial depth and full negative (hands to shoulders). These really slowed me down, the DLs and jumps were easy in comparison (bw 195).
It was such a nice day I went ahead and did a Rutman Sandbag run of about 1000 meters. Bag weight 120 lbs. Feels good to get back to this, and there was lots of little pains I forgot about associated with running with a sandbag.
I have a date with Angie for later.
Sandbag run time was 9:00 on the button.
Began the day with a 3 mile ruck run w/45# ruck.
A day late, as rx'ed
HSPUs were Smith machine self assisted. I really wanted to break five minutes. Maybe next time (assuming I don't ruck before hand).
day late.. doubling up on Angie later today.
17:41, HSPU with toes on bar. good workout.
65 lb deadlift
That was a really fun workout.
doing a day late, 135 lbs for first 3 sets of deadlift then 185 for remainder. Only able to manage 5-3-3-3-3 reps of HSPUs.
:09::52... felt sluggish.
17:06 as rx'd but...
deadlift was heavy for me so i used limited ROM. Next time i should take more rest, or less weight.
HSPUs were mostly tiny ROM, only the second time ever for these, so they need work.
Jumps, no worries.
Need a good session tomorrow to redeem myself.
HSPUs partials to 3 or 4 inch pillow, feet against a wall.
My wrist watch timer stopped at 1:12..(must have stopped during the hspu's) Dang it! But I had fun doing this one.
loved this Diane upgraded with the explosive movement
did monday night after trip to SF watching opening weekend of the first ever Tour of California
Substituted ring dips for HSPU's'
As Rx'd, except with 135-lb deadlifts.
liked the vertical leaps, something different on the menu, been a while since I've done them but it is sad that 1 foot is almost the max for me...white man can't jump...
70 KG deadlift
*Really* sore with bruised ribs from skiing (i.e., falling) yesterday.
All HSPU with significant self-assist (toes on Smith machine (at last, a use for that device!)).
Round of 15: 2:37
Round of 12: 2:44
Round of 9: 2:26
Round of 6: 2:19 (jumps too painful on ribs to continue, did 6 pistols each side)
Round of 3: 1:10 (3 pistols each side)
Around 15 minutes
Subbed 95lb DL
feet supported on bar 4'6" high for HSPU
15:05. Limited ROM on HSPU.
BW - 155
DL Wt - 165
HSPU - heels on wall, touch for balance, lots of negatives, some full balance, some less than full ROM
All sets except jumps broken.
9:58 as posted. Sweating is sweet, pain is beautiful!
Found another C'Fitter at Bragg. Good Fun.
185lb DL - reset for form throughout
HSPU - subbed 2 X 50lb DB presses - Broken sets
Vertical leap, 1 foot above reach
T = 12:21
Assisted HSPU's. I was forced to take about a one minute breather during the "12 round" because a fellow gym member decided to do BOSU Ball Supermans in the smith machine frame. I couldn't really argue since my assisted HSPU's aren't really the proper use for it either.
10:26 as RX'd. Any Naval Academy Xfitters out there?
9:52.0 as written.
HSPU forehead to floor with hands elevated on plates for *slightly* greater ROM.
shoulder still sore, but getting better.
5:43 as rx'd
hspu's against wall, squats on ball
oops, last post was wrong, getting days mixed up. Didn't do the squats. weight was at 187#, everything unbroken.
This was the first time i actually tried HSPUs, and, naturally they were very partial. But, hey, it feels good to finally be upside down.
I had a fairly long walk from the deadlifts to the HSPU/jumps and that cut in my time.
This one felt really good. I even ran home from the gym...
Feb 21 06
15, 12, 9,6, 3
95# one leg inline deadlift
HSPU ½ to ¾ depth broken sets
Vertical leap (touch ceiling)
DL form not good. Might lighten for next time
No CFWU (did two WODs on 21 FEB to make up for missed days)
Vert leap, 1' above reach
time 9.40.27 w/workout partner
CFWU X 3 X 15. Pull ups getting stronger.
135# DL Form sucks: Banging the daylights out of my shins. I still feel like I'm bending too far forward and rounding my back.
HSPUs getting longer ROM.
Made deal with myself to do Angie tonight.
HSPU set 15, 12, 9 on wall, 6 and 3 on bar
#95 BB (watching for back)
HSPR on bar
Dropped the weight on the DL's to 135.
Subbed elevated foot pushups on a Smith Machine w/ the bar set to shoulder height for the HSPU.
Jumps as RX'd.
All the DLs and PUs were unbroken. Jumps were broken mainly due to losing my balance and having to recover.
Weights / exercises as rx'ed. Broke thrusters into 3 sets first time, 4 sets second time. 1st set of pullups were jumping kips, 2nd set was 1/2 jumping with me working the negative, 1/2 kips. Got a killer stitch in my side on the final sprint.
wait a minute, I posted that on the wrong page. That was for Saturday 060218. Sorry.
Here's the dl / hspu / vl one:
14:15. Broke the dl's into 2 sets for the 15, 12, and 9 rep rounds. Instead of HSPU's I did pushups with my feet elevated...2 feet, 3 feet, 4 feet, 5 feet, 5 feet.
Vert leap palms to 8' ceiling
had to brace the wall for the hspu, but other than that as rx'd, 14:45
Forgot to start the timer, but I am pretty sure it was between 15-20 min.
As Rx'd except 135 lb deadlift
Second one for today did 10 C&J earlier.
Ruby- 11:42 w/ 95# DL
hspus against wall
1 ft vertical jumps
HSPUs keep getting better...I actually look forward to them now. Looks like I should have gone a bit heavier on the DL.
15, 12, 9, 6, 3
185 trap bar DL
Mods: 50 lb dumbbell deads, 40 lb dumbbell push press intead of hspu, bench jumps
As rxed, DL’s on smith machine, HSPU’s heels to wall some balanced
First set broken on dl and hspu, rest straight
Wu=run hills for 6:30, full xfwu but used bench for dips
End with HS practice 30 seconds total, stretch and light swim
AM: TOW/Telonics #2 - 1:15/30:50-up
PM: 15/12/9/6/3 - 28:16
75 degree push ups
1 foot vert leaps
Abraham Lincoln Crossfit
Tom bw 204
25:42 hspu still only 4 inches or so, deadlifts broken at 7s
Did this yesterday, 2/23/06, and thought I posted. The workout must have affected my brain.
Did yesterday's. 16 mins. 600 m runs x 3, 21 x thrusters 40lb db x 2, 30 pu x 2