Crap I No Rings yet!

63/45/18 Dips Ouch that will kill the time

Nice grammer! I don't have rings yet, still waiting like everyone else.

Also compare to 060203?

Miss you bro....

Wow, I am ahead of the game for once. my lower back was really tight so I put off the DLs, and did JT this afternoon.

about 11 minutes, still limited ROM on dips.

where are the rings!?! i really hope they can ship them out asap! good thing no cardio today. have a badminton game

what's a good sub for HSPU? I can't really do them (and I feel funny doing them at the gym, ha)

Aaron- The sub I believe is Shoulder Presses. Check the FAQ for the answer to that and other life altering questions.

HSPU hooya!!I so love them,have no rings so will have to sub.I have found that HSPU are easier than standard pushups.Can't wait to get to gym and get started.

7:24 - nose to carpet HSPUs, ring dips with rings turned out in support position, chest to floor pushups.

Very nice work Tad! I still can't do a backward roll to support....

crap...not the 354 regular dip workout...ugh. Let the probing begin.

I've given up on waiting for my rings. Ordered twice; no luck.
sigh.

Question: This is obviously one round of 21-15-9 for Wednesday's WO. Monday's WO said three rounds 21-15-9, but everyone posted that it was only to be done once, and all times posted were for only one round. Because of this I only did one round on Monday. If it was supposed to be only one round on Monday, why did it say three rounds? Why didn't it read more like today's WO and not mention anything about rounds?

GALE,

HSPUs are NOT easier than standard pushups surely?????

Human animal-

I think the 21`s are the 1st round , the 15`s the second round, the 9`s the third round-hence 3 rounds-but you do the 21`s once only, the 15`s once only ant the 9`s once only...

Humanimal- 6 of 1, 1/2 dozen of another. Don't make it rocket science bro. Just enjoy the beauty that is the Arsss whooping we receive.

Gale- Get some!

Since Ediddy is gone for now, I'll go ahead and step in...

...IT'S MOTHERF@^%ING TRICEPS DAY, BABY!!

Humanimal- It is important to pay attention to punctuation. Monday's work out read "Three rounds, 21- 15- and 9 reps, for time..." . I did not read "Three rounds 21- 15 and 9 reps for time...". The key is in the commas.

offcial warmup 800m run to get heartrate up
Handstand Pushups Asssisted - 21-15-9
Dips(no rings) - 42-30-18
Pushups - 21-15-9

I just started doing the crossfit workout on monday. i did double on dips since no rings. my workout partner thinks what im doing is stupid but i told him to try Fran then talk to me.

Can someone please tell me how many "normal" dips
represent one ring dip.

iLikeVanilla #19 - Right fugging on!

I love this work out.

Freddy:
look at the FAQ's

3/3 cfwu plus some grip work (80 lb db static holds)
As rx'd (w/ subs, no rings) 26:05
Now the 'scuses.
I did extra dips 'cuz I suck at math.
hspu's = 8-7-6/3-4-5-3/3-3-3 (cool)
dips = 63/45/45 (DOH!)
pushups = 8-13/8-7/9

Ran 800m in 3:20 as punishment for being stupid at end.

9.35 as rx'd

all sets broken.......ouch.

Started with CF warmup
11:17m
HSPU 11-6-4 / 8-4-3 / 5-4 (feet at 60 deg, first try with HSPU, those things are going to kill me....)
Dips / PU as rx'd

I still have deep rope-burn on both arms from the last muscleup effort. I may have to think of a sub here. Mr. Hass, if you're listening, could you please make a ring-strap cozy of some sort?

-D.

Again, this was heavier than I expected, reality was harsh. All my pushing muscles are dead, by the second set of pu's I had to rest after every 3 pushups. ARGH!!

JT
HSPU all self assisted
dips, all self assisted, ROM is getting better
pushups, chest to the floor
all sets broken, 12 min or so. I forgot to push my stopwatch, did it after the first set of hspu's.

10:59
all sets broken except for pushups

(gulp) 13:40 (assisted hspu's, broken sets all--save last round)

11:40 as rx'd, 20:05 last time on rings

21-15-9 HSPU's with toes on smith machine
42-30-18 (15)negative/ rest assisted dips
21-15-9 push up's (on my knees :( couldn't hold myself up after HSPU)

13:09

To all the ringless.... Make them with PVC. I'm a big guy and mine are supporting me no problem.

Assisted HSPUs, broken sets....

9:09

9:15.
First st of HSPUs unbroken
Second set of HSPUs killed me with multiple breaks

11:39

Is it better to use assistance or do broken sets?

Golly, these bodyweight WOD are going to kill me. I never thought my college shot putting attitude of "You can't shoot a cannon ball from a sail boat" mentalitiy would come back to bite me this hard.

HSPU with toes on squat rack all sets broken.
Dips assisted w/ 100#, sets broken. Ring dips next year, maybe.
Pushups all broken sets.

A humble 17:12 to complete.

BWT=271.5

How many regular dips equal 1 ring dip?

I hear you kegger. Who would have thought that playing O line in college would be a bad thing. I'm not nearly as heavy as you, about 230 but these dips kicked my butt.

17:03
HSPU with feet supported on smith machine bar.
Dips on assist machine with 30k assist.
Pushups wide grip chest to floor.

all sets broken.

Started and finished with 800m run at 7:00 pace.

8:25...only the first set of HSPUs were unbroken theres no way I could have done these off parallets

So that is the Kelly Moore secret to to success. Sleep deprivation. I only thought it was good for work, never thought it was a good training tool.

So the question is, how sleep deprived does one have to be?

Point #39 - The ratio is 3:1. This and a lot of other answers can be found in the FAQ portion of the site.

with vest~20:min

22:40, subbed 2x16kg KB overhead press for HSPU, bar dips for ring dips. Last time was 25:00 for rounds of 21-9, so good progress.

Ringless now for three months. Does anyone know of other vendors? Can you just get the non-elite rings? For now its triple dips.

bwt 140
16:26
63/45/21 regular dips
I may have trouble swinging a golf club today after this thrashing...

29:10 compared to 33:44 on Feb 3, 06
HSPU negatives
Ring Dips assisted

19:31, slowing down to get as deep on the hspu and rd as possible. First time all the way through this one shoulder definitely close to normal.

Way to go Tad! Crossfit Boston represent!

14:01

HSPU sub with 45 lbs standing mil press
Assisted Dips

BW- 224 BF- 22%

Anthony,

While we may not be able to do HSPU unassisted and ring dips, guess which guys in the neighborhood always gets asked to help move furniture, or landscaping rock or that pesky refrigerator?

Maybe we should start the Crossfit Supersize Me division...

WOD: 21, 15, 9 hspu (body at 80* angle)
63, 45, 21 dips (broken, just like my heart when UConn loses)
21,15,9 pushups.

30 minutes of box jump: 12-15 reps (about 15-18 seconds), rest until the beginning of the next minute. Total = 30 rounds.

12:01

Plus a short set of DL to work my back back into shape.

hell yeah! i'm ready for the stupid looks i'm going to get fromt he shmucks that workout at my gym.

1/2 mile run - 3:49
cfwu x 1

As prescribed: 22:34

All sets broken, HSPU with feet on wall.

16.32 with a whole bunch of mix and match work. I don't have a dip bar so I put 2 tables together in my hotel room. HSPU's went fine the first set, then shoulder gave out and had to back them down to only half execution. Doubled up on dips to make up for small losses here and there with the hspu's. My tri's are on fire, excellent wod.

Anthony #43
Thanks, I know I read that but as a new guy I just wanted to make sure before I smoked myself again. I just started monday with Fran and I am still sore.
Point

Kegger - You said it. I seem to be the first guy they all call when it comes to moving large pieces of furniture or appliances. How long have you been doing this stuff? This is only my 4th week and I can tell a difference already. For the past several years I've bounced between running and endurance stuff and body building workouts. Neither compare to this although my run times on the 5K WOD are pretty good.

13:44, PR All dip sets broken.

"J.T."

19:00 as Rx-ed

cf last go 22:10 with ring dips and ring press-ups

Notes:
- HSPU all to 2" block,
21 round broken into 7's all complete reps
15 round broken 5, 4 and 3's including a few negs
9 round all negs, tri's thrashed here
- Ring dips all better than 90' and each round broken into 3 subsets
- Press-ups all chest to deck and full extension

Said it last time but will now make HSPU's a focus. Will work these into a strength cycle with weighted pull-ups and front squats.

Cheers, kempie

WOD: all modified: 16 minutes.
Still recovering from Saturday's chinups. I can finally lift my hands over my head without wincing. I will attempt Fran as soon as I recovered.

Anthony,
I started about the middle of January after the Men's Journal article. It has made working out fun again. I used to have to drag myself up in the morning to run or whatever and now I look forward to the next challenge. As a bigger guy it's fun to get in shape with lifts/exercises that, frankly, I'm pretty good at. What's left for us bigger guys to compete at, really? Road races and triathlons give you some purpose to train but it does not permit you to excel at the things we are good at. This "community" allows for a virtual group workout where we can post our times, compare and exchange ideas about how to get better. And it's free. I did subscribe to the CF Journal in part because I wanted to support the site.

Thanks Coach and all of those who make this possible. Is there anyone in Minnesota doing this crazy stuff?

16:13 AS RX'D

21 - 15 - 9

HSPU
Ring dips
Ring push ups (feet elevated, chest between hands)

20:45

30 front squats 100lbs
15 dead hang pull ups

60 seconds each:

plank
side bridge/plank (l and r)
hanging tuck sit

Baz

Gale #9
You will surely go down as the only person in Crossfit history to submit the claim that HSPUs are easier than regular push-ups. You must have some wicked strong delts or something...

bw 168

as rx'd 10 min. with breaks to catch breath between rounds. I know this is not the best way, but I wanted to see how long I take to recuperate.

Kegger, just noticed on the message board (Community) someone from MN is looking for fellow CF'ers. No idea of the geography being an Aussie in London but maybe close enough for some occasional shared suffering.

Cheers, kempie

10:50

hspu were negatives

speaking of Ediddy,has anyone heard how he is enjoying the Navy thus far?...ie OCS...bootcamp?

20:34
HSPU w/ feet on wall (all sets brkn)
all else as rx'd

23:55

JT as RX'd -7:07

cfwux2 w/du's=89

JT=8.55.61
hupu's 1/2 rom
ring dips broken rd2 10-5 rd3 7-2
pushups off of paralettes feet on 24"box full rom

As RXed.

Total time: 12:04
R1: 2:22, 1:40, 0:57; total: 4:59
R2: 2:36, 1:18, 0:49; total: 4:43
R3: 1:14, 0:39, 0:29; total: 2:22

Sets broken as follows:
R1: 7-7-4-3, 2-5-4-4-3-3, 7-7-7
R2: 2-3-3-3-4, 4-4-4-3, 6-5-4
R3: 3-3-3, 4-3-2, 4-3-2

Previous time was 11:07 from 2006-02-03, so down by 0:57. May be due to a sore left shoulder and tris being perhaps still a little fried from the thrusters during Fran, too.

HSPU range on first set was about 14”, but got worse as the workout continued.

Dips and push-ups faster on most sets than last time, but HSPUs were almost all slower.

Oh, HSPUs done with back against a wall with a spotter.

31:00

bw: 239

HSPU: Subbed evavated-foot pushups. Toes hooked over a Smith Machine bar set at shoulder height (aprx 5'). No sets broken.
Dips: Assisted 3x as per the FAQ. First set assisted by 40 lbs, second set by 50 lbs, third set by 60 lbs. All sets broken down to 5-10 rep sets.
Pushups: All sets broken.

For what it's worth, I find elevated foot pushups much easier than normal pushups. Not sure why, honestly, they always have been. Some sort of wierd pendulum effect or something, I guess.

16:50

20 minute warmup on bike

Last round of HSPU's about 1" ROM I was so fried

Dips were weight assisted 63/45/18 at 40# and 60# halfway thru second round and all of 3rd round

Couldn't believe how tought the PUs were; had to drop to knees for last 7 in round one and last 5 in round 2

Missed yesterday's WOD so finished the day with deadlifts ab work and stretching.

as rx'd 12:09

15mins + last time

13:16

I was really psyched going into ring dips because I nailed 17 hspu, against the wall, nose to carpet and got all 21 in :51 secs. However, since I failed to do tricep warm ups my left arm gave out on the first dip. Had to do pushups to get it to stretch out before I could get any dips out. That really slowed me down. Next time I'll stretch my arms before J.T.

cfwux2

I set a squat bar up at about shoulder height and put my feet on the for hspu b/c i suck at those

21-15-9 hspu w/ feet on bar
42-30-18 dips
21-15-9 push ups

13:37

Dan, (Silver)
Long sleeves.
Just a suggestion. Not like I'm doing a muscle up anytime soon.

Okay, here is what I did:

21-15-9 shoulder press with 30#
63-45-27 assisted dips
21-15-9 push-ups on knees

18:51 (PR)

Time is a PR using the same modifications and weight from the 12/24/05 time.

I am super sore after these last 3 workouts. Happy to be married to Doc B and his osteopathic manipulation skills.

CFWUx1

JT in 8:24
Had to do 3x regular dips. Just partial ROM on HSPUs (first time doing 'em) and dips. These smoked me like cheap crack. Bearly could do the pushups but really pushed for the time.

36:20 (last time 26 something, difference of about half to a full inch deeper in HSPU)

CFWUX2, and some 16 kg kb snatches to wu

12:32 as rx'd

Hi all,
Workout as follows
{Rope jumpx300; Pull-upx20; Push-up (hands on BB's and feet 8" elevated above hands)x20; Barrel jump (31.75")x20; DB curl and press (25#er's)x20; and Ball toss (underhand; 22#'s; and top of ball broke 10' plane)x20}x3.
Duration 23:15.
Until Friday (Back packing trip in the Adirondacks again)...

10:00-HSPU assisted w/ feet on squat bar. 63,45,27 on dips. regular pushups. last time was 10:55.

cfwux2-dips

WOD: 18:15
last 24 HSPUs were self-assisted from a bar in the squat rack.

these last 3 WODs have crushed me.

I hear ya' Sinebad. Where you at? Hey, is Red, (Red will know who he is) posting too? You out there Red?

10:46

AM WOD: Unit PT
JT as Rx'ed
Dips on rings, HSPU assisted
Me: 6:01 (PR)
KL: 8:38

3 days in a row with PR's! This calls for a Guinness.

Officer DAN...also you could try martial arts forearm [sparring] guards ..for MU abrasion protection.. cost probably kess than $10 $12...

PS...if you can dodge a wrench you can wear arm guards

about 15:00, had to guess b/c no timer on me today. Used -10 counterweight for dips, and subbed chinese push-ups for handstands.
I miss my awesome horribly and I can't wait to get back and do the crossfits with him again!

opps!...awesome HUSBAND horribly...

18:22
compared to Feb 6th time of 26:45
improve 8:23

Able to do more continuous HSPU's

13:04

subed regular dips for rings. lot of them ended up as negatives. Wasn't pretty just got it done.

WooHoo subscribing to the CF Journal tomorrow.

16.23
Obliterated my previous best of 18.08 set back in December.

I thought I was in good shape until this past monday with Fran
BW 215#
Today
21 hspu partials, 19 HSPU partials, 9 HSPU partials
63 dips, 15 dips, 9 dips
21 PU, 15 PU, 9 PU
17:50
I love the challenge, but this at times is somewhat frustrating
Point

on the road again...

21-15-9 HSPU
63-45-27 DIPS
21-15-9 PUSHUP

TIME: 16:04

First round killed me, guess I wasn't warmed up enough... followed up with 2 mile run.

I've only been on the program for the last 6 months but have increased in every category. I'm a day behind only because of the availability to check the site that early in the morning. But today I did the deadlifts and increased my overall from 315 to 370 for the last 2 reps and included an extra rep
195 x 3
215 x 3
235 x 2
255 x 2
275 x 2
295 x 1
315 x 1
335 x 1
355 x 1
370 x 1
370 x 1

This ones for you Jeff, our fallen Hero. Wish I was in as good of shape as you were.

I did the workout but I included two 10 min runs at a fast pace. I did about 3 miles all together within the two ten minute runs.

Wow, I always thought pushups were easy until I got to these. Finished in 9 minutes but only did regular dips instead of 3x number. Tough workout.

23:02. Man, this was hard. All hspu's wall assisted, broken at 6 1st rnd then on the 3 last 2 rnds. No rings so I did the dip marathon, broken at 10 1st rnd then at 6 the last 2 rnds. I thought the pushups would be a breeze, but not today, Jose! Broken at 5. On the last round, broken at 2! I failed on the 9th and had to reset. Finished up with a 15k LifeCycle in 19:56. Stick a fork in me.

As Rx'd 27:52
HSPU all wall assisted and broken, not locked out on "up". Still pretty weak on these.
21 and 15 push-ups and dips broken.
Got real good ROM on my dips today. R elbow still hurting.

Felt really weak today.

CFWU 2/3

1st round - 3 dips for each ring dip.
2nd round: only 5 HSPU rest shoulder presses with weights (not sure amount), dips on machine (only 15).
3rd round: shoulder presses, 15 dips

Time: 11:00

This was my fourth workout in a row and I am still pretty sore from the 120 pull-ups, 120 dips a few days ago.

cfwu x3 - situps, backextensions, ohs, hip flexor stretch, 1/4 mile run.

WOD: First round shocked me right into reality. Tried HSPU's using 20lb. dummbells for parallettes. Going down until head touches small basketball. Next 2 rounds got rid of the dummbells. Triceps were already fried from HSPUs so dips were a new adventure in pain. Pushups were broken sets.

total time: 10:51 - lots of broken sets.

16.05

-Jeremy

Let us not forget who this is named after, nor the cause he died for. Our prayers our w/you and your family.

CFWU x3(-minus dips, sub :15 on bike for OHS)

WOD :19::32

I was almost under :10 w/someone holding my feet over my head while I balanced in the HSPU position. Yeah, I was mistaken thinking that was comperable to a true HSPU. Did them unassisted today, w/face pointing away from wall while on hands. Back to square one. If anyone hasn't tried the unassisted way yet, i.e., no Smith machine or another person, I suggest you try it. Going to go to pool now. Tabatta Somethin Else later probably.

Get some, Go again!

Oh yeah, subed 3-1 regular dips for ring dips. HSPU broken... badly broken.

Is is safe to say that, weighing in at 200 lb, I shouldn't attempt HSPUs until I can safely do the same number of overhead presses with 200 lbs of dumbells? Thanks.

Ouch, new to crossfit but WOW what a workout.

Sets were broken. Last five ring dips turned into jumping. 17:48 ouch.

as prescribed
12.48
20 seconds quicker than last time.

13:34 w/ assisted HSPU's
Tried to start off with unassisted HSPU's but was only able to do a few at half range of motion. Maybe it would have been better to stick with the unassisted but I hate having to kick myself up into a handstand multiple times.

16:39

21-15-9:

HSPU on Squat Rack
Standard Dips disintegrating into bench dips
Push Ups

All sets broken.
Weak.

Since I had to do parallel bar dips and assisted HSPU's, I doubled the amount of reps, 42,30,18 and did the PU's as RX'ed.

Time: 19:17

8:41

Tri ceps are still killing from Fran.

16:06; bar dips

57:45
soooo pitiful
I have conned my self into believing that since I had to do 3x the dips it took 3x as long. Therefore, I finished in just under 20 min....what, that doesn't make sense???

Anyone else feel like that stupid kid from A Christmas Story? "I can't put my arms down!!!"

9:16

Subbed 3x dips (still no rings)

HSPU nose to floor. Unbroken but brutal, shoulders tired today.
PU unbroken

23:45
hspu 21,15,9
bar dips 63,45,27
push ups 21,15,9

Random thought: Kegger, when you get back into shape, you will need to change your moniker. No way someone under 215 lbs can go by the name 'kegger'.

Pony Kegger, maybe.... ;-)

10:20 non-ring dips

As Rx'd with bar dips X3

Anand: 11:27

Margie 22:30

Matthew 11.3/78.3kg. 11:37.
George: 17:38.
Limited ROM on both HSPUs and dips.

Two dips sub for ring dips for both.

9:58...all sets horribly broken, bar dips with no X3 conversion...not my best effort, but still painful...guess i'm still just an amateur

hspu (assisted)21-15-9
bar dips- 63-45-27
pushups-21-15-9
10:25, last time 12:36

chris

15:00 as rx'd, except for 3x bar dips. Over 2 min better than a month ago!

shoulder press,95
dips,42,30
push ups, 21,15,9 Time, 18:40
This was my 2nd w.o.d. I'm glad that I was able to finish! Man,I'm so out of shape.

27:14 scaled as follows:

1st round:
15 wall-assisted Handstands held for 5 seconds
6-35# db push presses
63 - DIPs
21 - PUSHUPs

2nd round:
15 - 30# db push presses
45 - DIPs
15 - PUs

3rd round
9 - 30# db push presses
27 - DIPs
9 - PUs

15min even, HSPU assisted with feet on rings

What a disaster! Everything broken, including my arms. Dips assisted after the first 5 @52 lbs. HPSU's on Smith bar--not a lot of vertical movement.
23:05

cfwuX3-dips
WOD 9:49
Bench dips with 2x the reps
Feet higher than last time on a Smith bar for HSPU

For some reason, the HSPUs ARE easier than the regular pushups, at least in this WOD because by the time I get to the pushups, my arms are noodles.

J.T. -if this workout is named in your honor, you must have "ate concertina wire and pissed napalm". God bless you, your loved ones, and your country!

19:17 Still need depth on HSPU's -getting parallel. I just built some parallettes and thought I would find HSPU's easier on them; I'm finding the opposite. Just an adjustment period?

It seems as if Coach put together the last five WODs so that today's WOD would have a dramatic impact:

Thu: 20 min. rnds of Deadlifts, HangCl, PushPress
Fri: MaxEffort: Overhead Squat
Sat: 30 Muscle-ups

Sun: Rest Day

Mon: Fran: Thrusters, Pullups
Tue: MaxEffort: Deadlifts
Wed: J.T: HSPU, RingDips, Pushups

Any thoughts?

CFWU X 3 (Only 5 or 6 reps for dips and pullups)
As Rx'd 11:26
Did first round of 21, then everything was way broken after that.

1st J.T.
CFw/u
hspu's ass't, toes on rack-vertical,p'ettes.
All sets broken.

14:12

My triceps will have nightmares tonight....

12:21 as rx'd

Group Moffett completed the WOD in 16:44:03. It was definitely tough complete the pushups after doing handstands and dips. We had to break the reps up into 5 after completing the first 21.

10:32 - feet hooked on oly bar.

10:20, improved from 11:58 on 2/3/06. All sets broken. Subbed bench dips of 75/50/25 for ring dips; no regular dip bars either. I'm dying for those rings!!

Thanks CF!

HSPU for normal reps. Regular dips with broken sets for total of 61,45,18. Push ups for normal reps. (time,16:50) Tired...

Damn I am a long way on this one.
BW 193
Time 45:40
Subbed 3 for 1 dips full ROM down to triples by the end
Subbed 95lb overhead press for HSPU with a 10 sec static hold at the end of each set of 3.

My shoulders gassed real real early.

12:28

14:45

hspu 21/15/9 broken

dips assisted 42/30/18 broken

pu 21/15/9 broken

1000 m row

11:57, HSPUs done with supported knees, but otherwise as RXed. Good improvement from last time (about 5.5 minutes), but that's more due to a poor showing last go around with JT than anything else.

Hooyah, warrior. JT, you are remembered.

10 second static hold handstand

8:00
deadlift workout 3.7.08
3-245
2-255
1-275
1-295
1-315(pb)
1-335(pb)
1-355(pb)
1-375(pb)
sleepy time

8:55 (PR)

cfwu, no dips
21:22
piked inverted shoulder presses as sub for hspu
the last set was piked at the knees

3X1 bar dips for ring dips
12:28

Brandon: 17:40
Failure after 17 hspu, couldn't do any more due to shoulder pain.
The rest as Rx'd

Julie: 17:20
Modified Ring Dips 60, 60, 80
Modified push-ups

18:41

Subbed ring dips for 3:1 bar dips. Lost a lot of shoulder mobility on the second set of HSPUs.

ok, JT - 15:08
hspu and dips (reg dips sub'd @ 3:1) all assisted and/or broken, reg p/u's as rx'd.

followed up with a 10k ran nice and easy @ 60:54

so, now to sit back, grab some beer and popcorn for the mental workout out (aka rest day) tomorrow... the beatings, rants, and whining may now begin....

at least i think tomorrow is a rest day...??

HSPU against wall.
13:40

19:04.

did the first set of 21 HSPU and couldn't get off the ground so i resorted to 45# dumbbell thrusters for the remaing HSPU sets

did 63/45/27 for the dips

all in all it still hurt a lot, but i finished a full 10 min. faster than i did the last time we did this and i did more HSPU this time around.

getting stronger

Ok, This is a good alternative to those without rings and dip bar. I felt this one today.

25/15/10

(replaces Handstand Pushups) - Pike Pushups on the Sability Ball - toes and perfect 'L' form required.

(replaces Dips) - Functional Trainer Cable System Isolateral Cable Pushdowns - weight as heavy as possible

Pushups

Not bad for a 15 minute fix :)

WOD: 10:32 as rx'd.....lots of fun...looking forward to tomorrow

15:56 as Rx'd w/ bar dips

All sets broken
HSPU's with feet on bar above head - not completely vertical (21/15/9)
Bar dips with 100# assist for most (63/45/27)
Push-ups (21/15/9)

21:55

21-15-9 reps of:
Handstand push-ups
- 1st set is nose to floor
- 2nd and 3rd sets are controlled negatives
Decline Dips
Push-ups

25:33 (3/1 dip substitutions)
followed by 1 mi (8:00)

those last pushups were brutal

55lb push press, ring dips and pushups on a bar chest to the bottom.

19:20

24:43 BW:360

Hspu done with feet hung over big bar in squat rack
not completely vertical(21/15/9)
Dips on asst machine w/150# (63/45/27)all set broken
Push-ups (21/15/9)

I'm trashed; 6:47. Feet on wall HSPU's, ring dips, no gas. None.

Looking forward to a dia de resto.

Wife - 12# DB Shoulder Press, Bench Dips (3:1), Knee P/Ups. 7:45

Parallel bar dips

First time ever doing HSPUs. My head felt funny.

29:48

36:00

Wow my fist official wad!

Hspu done with feet hung over a support limited rom
Chair dips with feet extended touching floor but full rom
Ring pushups broken sets but otherwise legit

17:30

Paul: Sub S/A HSPU, 4x Bench Dips with 20# in Lap 13:56

Michael: Sub 15#&12# Push Press, 1x Bench Dips 28:32

Jen: Sub S/A HSPU, 4x Bench Dips 11:45

Jambi-13:00

Sinebad-14:59

13:05 dips were not ring dips and just 21-15-9 instead of 3:1, still working up to those. ROM slowly increasing.

This one always sneeks up on me. My chest was toast less than half way through. Since we do not have any rings set up here now, I did double the amount of dips on a dip machine (but I now see I should have done a 3:1 substitution). Something to shoot for next time.

9:40

In memory of J.T.

34:08

HSPU heavily assited, last 9 were nose banging negatives. Nearly all 135 Chair Dips were negatives.

Greg

Too tired to do it today. Maybe tommorrow

"JT", 2:1 bar dips, otherwise as Rx'd...

Russ - 17:18
Justin - 19:23

Still waiting "patiently" for my elite rings...weren't they coming in January??????

grrrrr

9:30

sub'd dips for rings. Prolly could have done better if not for boxing class. nuther day, nuther wod done and dusted ...keep'm commin!!!

Was able to complete my first HSPU @ 220 lbs, which was great...but it was not part of the WOD.

WOD: 12:08

Subbed hooked feet on shoulder height bar for HSPU.
Intended to do 3:1 on regular dips, but was so hosed did 1.5;1
Pushups were broken.

I love this WOD because it helps me stay focused on weight control.

Ran 20 Min after the WOD.

8:43
squat-rack assist on HSPU's

17:21 w/ 2 bar dips for ea ring dip vs 20:56 on 2/3/06 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 ellip w/u 14/14. hr max 152, hr avg 107--gabbed for 30 mins in between w/u and wod. my bad.

18:47

Should have looked closer at the instructions.
Did the push-ups as ring push-ups...
Still felt good though

11:39 - used a tow rope for rings, and used push-up bars for the HSPU's and the PU's.
Way, way harder!

9:10

as rx'd except jumping for my ring dipsf, and shallow hspu.

Last time I got 6:21? All I can say is I must have done bench dips to get that time!

Had to modify:

42-30-18 Shoulder Press (20#db) / Jumping Ring( r3=Bench) Dips
21-15-9 Box Push ups

23:11

J.T. you're a MF...I need to take it to the next level.

HSPU elevated the bar on rack about 3'to support my feet.I was able to do 21. Then, I did dips with bench and my feet up on the middle level of my dumb bell rack 21 were difficult.21 PU no problem.

Next round I elevated the bar on the rack another notch and was able to do 8 push-ups my upper pecs and shoulders were toast. The next set of dips I was able to do the same as the first set and 15 was no problem. I went back to PU and raised the bar another notch,The HSPU were easier because of the angle, finished the set with 7 to make 15. the 15 PU were no problem.

The bar was raised up to about 4'and 9 HSPU were much easier especially when my elbows bent outwards.

I know I cheated on this workout and I also know my limitations. I'm not nearly as fit as I think I am...Finished up with 3 sets 21 dips as I did before and 6 sets of 100 jump ropes.

Working towards a legit. JT!

29:25

Steve in HB- Nice time DOC.

Amber - 13:30
Rob - 22:50
Gian - 9:30

As rxd....

Dumbbell presses, 25lb each, all reps
Assisted ring dips
Bent-knee pushups
13:23.15

That's exactly 6 minutes faster than my 03 feb 2006 time.

hspu - 3/4 up the wall.

Jim -12:55
Tim -16:05

cfwu x 2

18:30
smith machine-assisted hspu
dip sets were broken, subbed standard dips. my arms were too smoked to do the proper 3x sub.
went to knees on push-ups

first time with J.T., he smoked me!

19:10 as rx'd.

9:02...

Subbed standing shoulder press & bar dips. I could'nt do 2 in a row from the 120 dips from a few days ago. Good thing is I couldn't do 90 dips a couple of weeks ago! Slow, steady improvement.

I really struggle with BW exercises. I go 227lbs. My thought is, if I can do these workouts at this weight, once I go on a strict zone-like diet I'll be that much more powerful. Thoughts?

-Dennis

12:30
HSPU all assisted
Dips all assisted
all sets broken. Thank goodness tomorrow is a rest day I need it.

13:52

12:24. Tough one, especially with a tender shoulder.

team tikrit:
it was muscle failure day at the COB Speicher gym!!!!
mfbunch: 15:16, hspu forehead to floor (with the exception of about four), all broken; dips all chest to rings, locking out was loads of fun; push-ups chest to floor, elbows locked at top-all broken, very humbling
joeyd: 14:40, now drinking the rom kool-aide!
i have one thing to say: ouch

<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<
10:50

Modified
A: 10.08
Handstand Push Up 1/4 ROM with Assit on Up portion
Dip/Push Up as Rxed

V: 10.54
HSPU Sub 2x 12.5 DB Hammer Curl to Shoulder Press
Dip/Push Up as Rxed

CF WU x3 : Without Dips

BW: 147

"J.T."

HSPU's Heels against wall 11,5,5/ 5,5,5/3,3,3
Dips on Rings Broken ( Forget how it was broken up)
Pushups sets Broken ( " " )

Total Time 22:52.

13:58

Almost 4 minutes longer than last time. This time I did more top of head to floor HSPUs (as opposed to partial depth), but I also used less weight for Parallel bar dips (only 22lbs added instead of 30).

This was my 3rd workout today, I think it hurt my score considerably.

1st workout:

4 rounds of 1 minute each

-jump rope (with double unders when possible)
-36in box jumps (yes I had to bend my knees mid flight)
-burpees
-med ball throw sit ups, touching the ball to the floor above the head each rep.

2nd workout:

1.5 hours of Shootfighting (submission grappling)

3rd: JT

12 mins.
Did HSPU's w/ feet anchored at shoulder level on side of Smith rack. Did standard dips but only 21-15-9 rep rounds. Planned on doing 3x that amount as a proper sub, but after my first few reps I realized that I was fried (seems like this is the consensus w/ almost everybody today). And, I was under a time constraint. Strict push-ups. Finished w/ 21 kipping pull-ups.

21-15-9 reps:

HSPUs (modified)
Dumbbell press, 12.5 kgs.
Regular dips
PUs

15:50

Regular HSPUs still too difficult. Practice, practice, practice.

WOD

subbed 3-1 Bardips

16:08

0700L KAF

10:04
- HSPU with toes on Smith Machine. broken.
- Bar Dips, 1x1 sub. after about 10, started shortening the ROM, so went to jumping & negatives. Lots of jumping/negatives in 2nd & 3rd Round.
- PU - broken.

Note to self: focus on ROM, once I can get through the first round with perhaps just one break, increase to 2x1 sub.

Ron-
It's physically impossible for me to work out with a shirt on.

Dr. Dave-
Good idea but I was hoping for some sort of animal print seat-cover-looking things.

-D.

HSPU against wall, assisted ring dips.
Not sure on time, when i put the watch down i stoped the timer :Z.
I know it was sub 10 because i looked at the wall clock in the gym before i stated and as soon as l realized i had no timer.

cfwu x 2, minus dips

16:40

HSPU's against wall
dips on parallel bars

#20 - 7:23
#40 - 7:55
#48 - 9:40 w/ 50lb. DB seated military press

19:08 HSPU with paralletes, inclined against wall.

Improvement in time probably less due to better condition than to finally being able to do ring dips instead of 3x standard.

Rom WU

CF WU light on pushups

JT - Limited ROM of HSPU but tried them anyway.
Bar dips.

Did not finish.
1st round (21 reps) badly broken but finished in 9:59
2nd round (15) stuck on rep 9 of HSPU could not budge. Dip failed too.
End time 14:41.
J

3xCFWU minus PlU & Dip

Just under 15 minutes.

Assisted HSPU, dips on bench
went to do pushups and wasn't able to do one, so resorted to doing them off the bench as well.

516 meter row in 2:14
Burgener warm-up
squats with pvc, sit-ups

WOD
13:43
HSPU against wall
ring dips (first 10 unassisted, rest with toes touching a box
Push-ups full body on toes

Part of Mike's Gym WOD
fs+jerk (best clean is 80lbs)work to 75%
3 squats(onto 10 inch box)+ 1 jerk
55,60,65,65,60
fs (I modified this a little-wanted to go 100%)
70x1,75x1,80x3

CFWUx2

BW 155

This one smoked me - time became irrelevant. worked hrd on HSPU holds and negs, dips (bar)deep as possible, nowhere near the rx's subbed #, PU's went well though. Got through it - but physically spent today. Next time.

Finished with a PR max set of 25 Pull-ups. Couldn't resist ending with something I'm good at!

2 mile run, CFWU then WOD
BW 185
15:45

All HSPUs broken (I can now do 7, at least on the first round--one better than last time) 7/7/7, 5/5/5, 5/2/2

63,45,21 dips--all broken

OUCH!

21,15,9 PUs

cfwu x 3 minus dips

Last time: 21:27
This time: 17:44

Previous time: 23:00
New time: 19:48

Replace ring dips for regular dips, for ever 1 rep did 3 reps.

Wow. Did not complete this one. Just totally stalled out on my 2nd round. I physically couldn't do another HSPU. I'm going to let it stand and hope I do better next time. I know my diet has been bad lately, and I'm also not really sleeping well. Anyway, better luck next time. I'll go eat a lot of food and get some sleep.

had to do this in my apartment so subbed close grip push-ups for dips
hspu (partial reps)
close grip push-ups
push-ups
21-15-9
total time 29:50
plus an unhappy neighbor everytime i came down from the hspu to hard.

CFWUx3 minus dips

sub 3x bar dip for ring dip

23:46 (22 seconds slower than last time)

Was in a different location using different equipment than normal. Just bars bolted to the wall with one set wider apart than I am used to and the other set closer together than I am used to. Just felt like I got off to a slower start. I'll take it. Adapt and overcome. Bun baby burn!

14:55

As rx'd, except assisted HSPU.

A little tired this week with the arrival of our second child, a girl. Single-parenting our 3yr old boy while the kitchen floor is being replaced keeps me on my toes.

CFWU x2 with 100lb overhead squat instead of unweighted squats

- 21 hspu (back to wall) 11/10
- 5 hspu second set did me in so sub'd 110lb push press for rest of WOD
- bar dips
- push-ups

24:30

all sets broken - could've passed on the overhead squat as warm-up

2 more sets of 10 push presses for good measure.

11:23

HSPU/Modified - Instead of actual reps, I held for same # of seconds (e.g., 21, 15 and 9).

Pushups - Regular

Chair Dips

18:27

HSPU and Pushups as Rx'd

Still waiting for rings so did 3 regular dips for every ring dip (63, 45, 27)

23:18 subbing 3/1 for no ring dips.

upper body smoked- thought I could do this for better time, but barely got through last pushup set without stopping!

HSPU with feet on wall
dips 42/30/18
push ups ar rx'd
26:26

13:13

3:49 faster than last time. PR by 3:03. HSPUs against wall. Dips w/ feet up. Pushups on knees. Couldn't do anything w/ pushups after the dips...don't know how I could have done them on my toes before. Felt very strong in the dips.

Round: Today (2-3/12-24/10-9)
Round 1: 5:37 (7:19/6:31/6:40)
Round 2: 4:52 (5:47/5:36/5:35)
Round 3: 2:44 (3:56/3:29/3:01)
TOTAL: 13:13 (17:02/15:36/15:16)

11:33 (PR by 3 min)
HSPU still self assist on rack though mostly arms
ring dips killing time doing singles at the end
When I break 10min I will start hspu on wall

Full ROM. Arms re-shredded by the ring buckles and straps, despite wearing long sleeves.

11:29.

-D.

PS- Continued thanks to JT for his service and sacrifice.

-D.

11:44
varying depth on HSPU; ring pushups. A salute for JT and his family.

8:50

HSPU angled off wall

45 minutes.

HSPUs
Bar dips x 3
PUs

All sets broken...very, very broken.

Austin - 1/2 mile run
16 minute tabata pushups - butt to ankle squats
approx 100

13 min. 50 seconds

1 mile run 8min.

As rxed

Broken sets
15 minutes

11:20
HSPUs were partials to a 3.5 inch pillow. Broken sets on all HSPUs, and the first 2 ring dip sets.

Between 5:15 and 5:30

Parallette dips and push-ups were x2 (42, 30, 18) with 20# vest.

HSPU unbroken 21 and good form/depth... the 15 and 9 rounds were a struggle and broken.

12:45

round one breaks=3/0/0
round two breaks=3/1/0
round three breaks=3/1/0

ended with 7/5/3/1 for 20:05 total
wu=jog 9 minutes
10 min stairclimb one peak
cfwux3 light on pu/psup/dips
end light stretch

j.t.

28:29

21-15-9 hspu (feet steadied by son)
63-45-27 regular dips
21-15-9 pushups

sluggish today. rough few days at work.

Vanessa- 15:10 (negative ring dips)

Joe- 16:17 as Rxd

Jason- 17:39 as Rxd

Ruby- 10:34

21x110# behind the neck press
15 pull-ups, 48 w/50# assist
15 dips, 48 w/50# assist
21 push-ups

15x90#
45 pull-ups 50# assist
45 dips 50# assist
15 push-ups

9x90#
27 pull-ups 50# assist
27 dips 50# assist
9 push-ups
All sets of presses and push-ups broken in 2, pull-ups and dips in shattered sets.
36 minutes - 6 minutes longer than last time with no pull-ups. I thought it called for muscle ups.

Modified
21-15-9 elevated leg pushups
63-45-27 regular dips
21-15-9 pushups

9:58

many modifications:
JT lite
1st round--press with two 40 lb DBs
2nd and 3rd rds--press with two 35 lb DBs
dips were jumping bar dips only to parallel at best (still having trouble with a pec and dips) only did 1x reps
pushups were fine at least

22:53

tweaked a lat on my first pullup warming up; bummer!

Subbed 3 regular dips for every 1 ring dip. I'm quite frustrated with myself for taking brief rests to talk with people during my workout. Even with the rest it still took me 50 minutes. This will NOT happen again. I am ashamed.

:11::45 as Rx'd. :03 improvement.

John 8:55
Tony 8:25
Both as required

1. HSPU - 14 good ones + 7 shoulder press 65 lbs, sub'ed 15 and 9 kb presses
2. dips - sub'ed reg dips 1:1
3. pushups as rx'ed

Toast after 14 HSPU.

19:29

19:13
Full HSPU
Standard Dips x3
Perfect form PU

All sets broken.

16:15

Had to do regular dips at a 1:1...I did the Muscleup subs two days ago, and i'm still feeling it in my chest and tris--bad. The pushups felt crazy hard. All HSPUs were partials (i'm working my way down), and i had a bit of a walk from the HSPUs to the dip station....

Body weight: 207

19:24, but just regular dips on the kitchen counter, as rings weren't an option. did this workout immediately after the 9 sets of deads -- had to make up from missing earlier this week.

10:58 Reg Dips
btw 128lbs

Previous
2/03/06 ~14:00 Reg Dips btw 128

17:29. Ring dips and pushups done on parallettes

as rx'd...first time for this workout and first time on homemade rings...

29:47

safe to say ring dips and HSPU's are not my strong suit. Dips were to best depth possible and HSPUs were against wall. Hopefully next time i'll get a partner for the HSPUs.

Looking forward to soreness tomorrow.

13:46 ring dips and pushups done on parallettes

12:50. No rings. Dips with 50lb backpack as sub. Kept that for push-ups. Definitely not for HSPU's. HSPU's broken 7/7/7; 5/5/5; 5/4; dips 7/7/7; 8/7; 6/3; push-ups unbroken, just.

9:21 as Rx'd

Absolutely hammered. 28:25. HSPUs assisted; followed by triple dips; followed by pushups (at least one move had good form). Dips ate up all the time.

Oops forgot to add CFWUx15x3 sans dips

As Rx'd:

10:31

21-15-9 Handstand push ups
63-45-27 dips (assisted at 25kg.)
21-15-9 push ups

Back from a terrible shoulder injury, so took it easy on the dips.

Time: 15 minutes, 19 seconds

19:12 (last time 18:55).

14:09, regular push-ups on both sides, regular dips

As rx'ed > 12:59 > HSPU's to the nose with feet hung over a bar at sternum height.

No rings, so I did twice the reps for pushups.

Did not time.

17:04

4 min slower than PR :(

As Rx'd 13:31

9:31 as Rx'd

This is one of my favorites.

43 Minutes..........

cf w/u
forgot to time
hspu's against wall to phonebook (15/6; 10/5;4/2/1/1/1)
reg dips (not rings)partial assist toward end of each set
push-ups: 15/6;15;9

Jet lagged. Hotel Gym.

21(60 dips) 15(40 dips) 9(20dips) of 60lb shoulder presses, dips, and pushups. 18 minutes.

30 minutes bike.

Finally got to yesterday's deadlift WOD. DL's not my strong suit and my ordinary form makes me nervous about trying too much on them. At BW 90kg, 3 x 90kg, 3 x 2 x 100kg, 2 x 110kg, 2 x 120kg & 1 x 110kg.

Dan
t-7.19 (HSPU w bar)

Monique
t-6.55 (HSPU w bar, knee push-ups, bench dips)

Xanthe- 11:38
Thigh on bench HSPU
3:1 dips with the 100 band
Push ups with small ROM,
But she did push ups!

Meyer JT 3/14 11:56 as Rx'd except HSPU done on smith machine bar 2nd notch from the top- much better with huge improvement! 5:00 improvement

37:51 -- subbed 37.5# DB press for the HSPUs

This is terribly slow, but a PR by 4 minutes since December.