No squats?

Very nice. Looking forward to this one >)

What an odd workout.

BRING IT!

thank you for leaving my legs alone.

I just finished Wed workout and I am about ready to die. I just recently started doing these workouts, but I do not do them everyday because I am also training for a bodybuilding show. What is good sub for handstand push-up? I am just not there yet.

Ran 1 mi
100 pull-up (assist)
100 push-up
150 squats
100 push-up
150 squat
Ran 1 mi (horrible, loss of feeling everywhere)

48:33

Nice pic - Must be frustrating when your hands are too small to use a hook grip, especially on those days when you're doing deadlifts of 3xbodyweight!

Can't wait for this one tomorrow morning...

I guess I should've posted those times to the right day. Oh well, a little out of it since I just did them.

Bird, check the FAQ, section 3.8. I use the Smith Machine (they ARE good for something!), hooking my toes over the bar to support some of my body weight. The FAQ has several more suggestions.

#6 Bird

Ring Push-Ups are an option if you happen to have any rings. Or do your Push-Ups with your feet elevated at an angle that is both challenging and doable. The harder you are contracting during each rep the more you will get out of it. Next best thing is to do your push-ups on parallettes. (Or raised push-up handles) And I mean your feet elevated push-ups!

Would overhead dumbell presses be a good sub for handstand PU?

Bird - There's always the shoulder press to sub for the HSPU's if you want.

after yesterday... now this... holy

Whats an "L Pull up?"

Thanks.

~The Titan

Mevermind, found the exercise page. This is going to be fun!! (Sarcasm)

~The Titan

That's a badass workout

oh my god, you have to be kidding.

120 headstand pushups and 120 L pullups

Samson, I think it's 64 and 64. (120 and 120 would be 15+14+13+12+11...+1. - we get to miss the even numbers!)

Jon R, when you hook your feet on bar on Smith machine are you straight up and down? I was a little worried about falling on my head. Also, any suggestions on what to use to get my feet more elevated than just parellel. Thanks for the suggestion on doing shoulder press, but I'd like to challenge myself as much as possible. I may attempt to do partials and see how that works. I have a feeling my L pull-ups are going to end up looking pretty ugly! Thanks for all the help.

14:30 as rx'd, L-pull ups hurt the time

22:13 as rx'd

Bird (#20),
Yup, straight up and down. With a bit of bend in the knees, the position feels pretty comfortable. The video here ( http://media.crossfit.com/cf-video/self-assist-handstand.wmv ) shows how to do it.

3/3 cfwu (only ghd sits and back extnsns)
23:00, as rx'd
Used smith machine to put my calves against; not quite good enough on handstands yet to do all free-standing. Started slow as my triceps were complaining a bit until warmed up. L pulls done on rings and pullup bar.

hspu/l-pulls
3-3-4-5; 1
4-4-3-2; 3
3-3-2-3; 5
5-4; 5-2
4-3; 5-4
5; 6-3-2
3; 4-4-3-2
1; 3-4-4-4

as rx'd
14:26

HSPU Smith Machine style
Jumping pullups
L holds under bar @ 4 sec./pullup

29:52

I did a jumping pull up-knees to elbows thing before for L pull ups. I think todays sub likely replicated the stimulus of the L pull up better.

BWT @ 270+

13:02

HSPUs were my slow point. L-situps unbroken.

Imagine my delight when I wake to find my grandson and workout partner featured on the WOD! As you can see, he likes to start his day with some light Oly lifts. Then in keeping with the principle "regularly learn and play new sports," I spend the rest of the day trying to keep up with him :)

15:16

HSPUs with feet over squat bar
All pull-ups broken beginning with set of 7. Did modified set for 13 & 15. Legs bent and knees.

I mile wu before and 15 minute cycle warm down.

I'm about to have a Kelly Moore moment ;)

God I suck at HSPUs.

As designated...22:48.48

Ls were legit and went quickly each round. HSPUs were legit...but 180 degrees from quick.

18:55
Sloppy L sits on rings, but effective.
HSPU assisted by 2x4 heel catch nailed to wall at chin height(when standing).

The L's looked like my youngest son drew them. Pushups on low rings, feet on 24" box. 18:56.21

Matt G, are you talking about freestanding HSPU's or using a wall like most mere mortals?

Cheers, kempie

11:41
Feet guided by squat bar for support on HSPUs. L's liked to have killed me

Tommy A: 18:47

JT: 17:45

Tommy A: lovely array of burst blood vessels in face from squishing against the ground during HSPU

First time WOD, 39 yo, 5'11", 170 lbs. HSPU's were a killer. Did rx'd number, but broken sets and could not get full range of motion on latter half of sets. L-pullups a little better, still broken sets- 42 minutes total.

Scary thought, after reading string of recent work outs this was probably one of the easier ones to start. Looking forward to more CF WODs!

In the slide show the hand grip for the exercise is that of a chinup and not a pullup. Does this matter? Thanks. newbie.

Used 4' pony wall to assist on HSPU.
last four sets L 7/2,7/4,6/4/3,5/5/5.

21:51

as rx'd 22:21
HSPU's quickly devolved into half range and negatives

15:13. Feet on a wall for support. Dribbled out the hspu's in 4's and 5's until I got to 5 reps. Varied grips on the L's, unbroken until 11 reps. My legs needed the rest!

22 min.

Tops of my feet on a smith machine bar. Tried not to pull too hard with my legs. Hands pretty blistered from yesterdays work out. L-pullups were fine through 5's, then turned into a kipping, flailing mess, jumping at 15's.

Practiced L-sits, 30 sec rest btwn sets
25sec
25sec
20sec
15sec
15sec

STUBBS, JUST DO THE WORKOUT.

15:30

Assisted HSPU with Ben power rack setup

L-Situps more like h-situps

John 1615
dylan 20:00

Hey guys what is a good substitute for L Pullups? I see a lot of you are doing L situps...could you explain how to do them? The video on the website is not working. Thanks!

Can anyone suggest some healthy meals that are in line with the suggested Crossfit nutrition percentages...preferably than can be cooked/prepared somewhat quickly? Thanks,

20 min.
first time doing hspu. extremely difficult. L pull up unbroken until set 11.

Jared, try looking at the message board under nutrition. There you will find a ton of info on diet and more.

14:31

hspu assisted
l pullups w/ knees to chest
10 lb weight vest

16:45 mins; but subed ring dips for pullups to nurse my golfer's elbow (and to try out my new elite rings).....HSPUs are an exercise I have very little recovery from. I did the first set of 15 unbroken, but subsequent sets the most I could do was 3 or 4, a recovery rate of 20%. Most other exercises my recovery rate is about 75%, meaning if I can do 15 reps, when I cycle back to it I'll be able to do 11 or 12 reps....

1/2 WOD: 27 min. HSPUs are killer. I could only do 3 or 4 at a time

Day behind. Partial "Murph" with my 13 yo son.
1/2 mile run
100Push-ups
200 Squats
(No pull-up option at home yet)
1/2 mile run

33:03

Lacrosse and Bagua later.

Holy Crapoly!!! Murph yesterday and this today!! Someone must have told coach they weren't sore enough!!! I can handle it!!!

I searched and did not see a substitute for L-pullups? Any suggestions?

Also, if I can not do a handstand pushup would putting my legs up at an angle and my hands on those pusup bars that are elevated off the ground a few inches be a good buildup?

Thanks

Chris

3xCFWU minus pullups & dips
as RX'd: 28:08
cranked out the first set of HSPU's no problem, but seemed to implode thereafter. :(

L-pullups felt (relatively) easy

13:41

3xCFWU

HSPU feet supported on bar
Jumping pullup
Knee to chest
19:00

I can't believe you posted that picture of me after doing Murph yesterday!

8:44

HSPU's broken in rounds 13,11,9,7,5 (most were against wall, but some were freestanding!!

L - Pull ups broken in rounds 11,13,and 15

OH Squats 3 x 10 afterwards w/ 45 lbs. to loosen up the legs from yesterday followed by lots static stretching

As RXed.

Total time: 14:54

R1: 0:59, 0:10; total: 1:09
R2: 2:15, 0:13; total: 2:28
R3: 2:37, 0:23; total: 3:00
R4: 1:26, 0:21; total: 1:47
R5: 1:23, 0:24; total: 1:47
R6: 0:48, 0:40; total: 1:28
R7: 0:20, 1:07; total: 1:27
R8: 0:12, 1:36; total: 1:48

Rounds broken as follows:
R1: 10-5, 1
R2: 4-3-2-1-2-1, 3
R3: 2-2-2-3-2, 5
R4: 3-3-3, 7
R5: 3-2-2, 9
R6: 3-2, 7-4
R7: 3, 5-3-3-2
R8: 1, 3-2-2-2-2-1-1-2

Should not have gone for so many HSPUs on the first round. Seemed to really affect performance for the rest of the workout.

HSPUs done against wall with spotter to help keep me in place if i slipped or fell.

HSPU range was pretty good to start (perhaps 10”), but lessened as the workout wore on.

Form on L pull-ups wasn't great. Legs were not completely straight on most of the reps but i did manage to at least keep thighs parallel throughout.

51 y/o 150 lbs. 2nd week CF

21:30
HSPU sets of 7-15 reps done jacknife with feet on large Plyoball, other rep sets done on Smith Machine.

Legs shook like skinny branches in a windstorm on L pull-ups.

11:02
hspu depth not perfect but improving.
20 min bike ride afterwards.

Woo, hoo!!! Did handstand push ups for sets 1 and 2, for the rest had to sub with static 80lbs barbell standing shoulder press, probably could have done closer 100 lbs. Thats the reason for personal good time. Still a pump!!

Time 13:15

14:57

All "HSPU" unbroken (Damn, I'm proud of myself)
"L pull-ups" sets 11, 13, 15 broken

Duba #37: I haven't seen the term chin-ups used on Crossfit. "Pull-up" seems to be used universally. Kelly once advised me to train all variations of a movement, however, and who's going to question Kelly? I do pull-ups with pronated (pull-ups) and supinated (chin-ups) hands depending on the day. Today, I used a supinated grip.

Strong work, JeffT!
Nice visual, Charles #60.

cfwu x 3rds all 10 reps -pu's +pushups
1st set did 3 hspu + 12 reps of 135 lb push press
1 ring L pull-up
after 1st set did 10 sec handstand hold against wall followed by prescribed reps on 135 lb push press i.e. 13(7,6),11(7,4),9,7,5,3,1
all ring L pull-ups broken sets of 2's and 3's
total time 44:22

Instead: ME squat progression w/ Team Greenberry Farm - OHS, FS, BS. Worked up to:

OHS: 165 (PR!)
FS: 265(PR!)
BS: 315

JeffT=J. Tincher?...8:44----your a monster!

Chris (Comment #53)
There's a lot you can change depending on your ability. Can you do a pull-up with just your knees brought up?

If you can't you might consider what Kegger did in comment #26. He did a jumping pull-up then a 4 sec l-hold hanging from the bar.

Good luck!

14:50, as RX'd. They will never use my HSPU form as a guide for anyone, unless it's how not to do them. So much room to improve...

17:22

225bwt 4 week of cf
hspu 15 and 13 rep sets broken
L pull-ups still have to do majority negatives
hspu are improving fast

15 hspu's 13-11-9-7-5-3-1
1 l-pullup 3-5-7-9-11-13-15

assisted hspu's feet against wall also pushup to 4" box.. rom getting deeper..
l-pullups (13-15) some of them were tucked. Gravity was taking over..
total=21.17.58

cfwu x 2, minus pull-ups and dips

as rx'ed, feet on wall for hspu's:
20:29

form degenerated quickly on L-pulls, so I did extra L-sits after workout

22:45 with some mods

propped up on HSPU & did L-pullups till I couldn't do more than 1 at a time there toward the end, finished with some regular pullups and added some flat rocks at the end to make up.

MTB 20 min afterward as it is so nice outside today

cfwu x 2
17:44 numbers as rx'd with folllowing:
for HSPU subbed-ring push-ups feet on box and wall ball
All L pu's legs straight

18:10

All HSPU sets unbroken; had to divide & conquer the last 2 sets of L-pullups.

BW 152

cfwu x 3
Toes hooked on HSPU out of necessity
L Pull up sets broken after 7 really broken after 11
19:47

15:36
HSPUs on parallettes

BW: 156

sub'd 50lbs dumbbell standing shoulder presses for HSPU's

CFWU x3

20:00

26:49
everything broken
shoulders felt very weak

Subbed 60 dumbell thruster (held 1 db in both hands). Time unknown (no watch). All pullup sets broken.

Self Assist on hspu by hooking ankles on bar in rack.

16:30

21:02

Time was a little slow from helping a new victim, err, recruit with HSPU.

HSPU's done on Smith machine with body at about 70 degrees (90 degrees is vertical; I know, I'm a enginerd and had to calculate the angle :)).

L-Pull-ups done mostly in sets of 2 and 1 with large amounts of negatives towards the end.

8:21 - HSPUs nose to carpet, full elbow lockout each rep. L-sit pullups on rings, legs straight and toes pointed. Almost straight elbows at the bottom of each rep. Motivated to work harder on that portion of L-sit pullups after watching Rob Miller's excellent form pullups at CFHQ.

3 minutes non-stop double 20# cb rockits....102 reps total. Had to work on "rolling" my grip to keep from dropping the clubs.

This is my 2nd Crossfit WoD, could I get some feedback on how I’m doing and if I made good use of substitutions?

Im trying to do as many HSPUs as I can but this is my 2nd time and im still sore from yesterday. My goal was do as many HSPUs as I can then augment with pushups with feet up high in a chair. The L pull ups are down on my back porch with palms forward grip on a piece of wood up to end of fingers.

I couldn’t manage more than 5 HSPUs at a time but did get at least 5 on every round. The rest were pushups with feet high. Should I have waited and tried to do all HSPUs with a break, or added more normal push ups?

The L Pulls were alittle easier but I had to cut the last to sets into 6/7 and 5/5/5

Total time 38min

Feedback?

Subbed 2 X 50lb DB presses for HSPU
(only CF injury in 1 1/2yrs was from trying these without having proper strength - a twice reoccuring impingement under my shoulder blade - tested, getting there...)

L-Pulls; form deteriorated and broken from 5

13:05

HSPU self-assist with feet on smith machine bar.
All L-pull-up sets above 5 broken.
17:44

Hey-

Got a call from the Community Blood Center this morning. They were in an emergency situation and so I went in to donate blood. Now, I'm debating the idea of doing the WOD or not. I feel fine and don't want to miss the fun. Any experts?

-5GallonClub

35:00

All sets broken

Had to sub DB shoulder press for the 11,9,7,5 sets of HSPUs, but getting better. Regular pullups instead of L-pullups for 15,13,11,9,7 sets.

A long 35:12 nose is getting closer on hspu, I can almost taste the chalk on the floor. First few rds a big struggle.

I FINALLY beat Matt G at something!!!! :)

David G (#81) -
if you can do 5 hspu's at a time, I would normally say just do 3-4, then take a 30 sec rest, then 3-4 more, and fight your way through on a workout like this. But it took you 38 mins using subs, so I might say stick with subs until your time comes down more. Now, having said that, it's tough to know for sure, because sometimes a workout takes longer than it otherwise would if you don't know "fatigue management", which has been a very steep learning curve for me, but I think it's a great and important part of CF.
That's a long-winded way of saying, I'm not sure how you "managed" the workout. You might be capable of doing this faster if you don't go to exhaustion on any given set of reps and manage your fatigue a little better. Or, it could simply be you're not quite there yet on the pure strength to do some of the exercises. I would say you're going to have to experiment with it when other hspu workouts come up and also add those to your list of practice items on days off. I hope that helps (a little).

Ooops, #84.

Oh BS Kelly, you kick my ass on a regular basis.

Crap, did it in reverse...
15 L-pull-ups
1 HSPU
13 L-pull-ups
3 HSPU
...ect. to...
1 L-pull-up
15 HSPU
TOTAL TIME=23:45

Injury getting better, actually surprised I could keep the L considering the groin strain is a dull ache just standing or sitting. ROM lacking in later rounds of HSPU.

Did it in the order listed, although did the HSPU's on the smith machine (unbroken) and did the L Pull Ups unbroken, but needed a partner to help guide my feet up (least amount possible) on my last three sets. I had the biggest forearm pump after those pull ups, killer!!

9 Minutes Total.

And my legs are dying still from yesterdays WOD.

~The Titan

Check out this article on Frm. Sec. of State Madelin Albright. Apparently she leg presses 400lbs.

http://www.editorandpublisher.com/eandp/news/article_display.jsp?vnu_content_id=1002383529

Yeah, but what does she squat?

22.44 as rxed. Shoulders smoked.

************************************************

As rx'd, L pull -ups broken into sets after 7; 35:07.

Honesty and Integrity, the only thing that can't be taken away, but can only be given up.

21:56 broken as rx'd

Freaking CrossFit...before I started doing CF, I was in great shape from having played soccer my whole life and adhering to a pretty strict workout regimen. At only 20 years old, standing 6'1 and weighing about 185, I was strong, built, and athletic. Now that I've been doing CF for a few months, I've seen everything that I had worked for and built up over the last few years basically tossed out the window. With CF, all that stuff means nothing. Today's workout was rediculous. Sometimes, I don't even know why I bother. What a waste of my time...everything I was doing before CrossFit that is.

Get some, go again.

Thanks for the reply sean. I think your right, I could have done the workout quicker. I was wasting too much time between sets and I believe I could have handled the WoD at a faster pace. Also about the HSPUs I think you may be right the normal push ups I put in weren't really good substitutions for HSPUs. I think i'll take my time on that next time they show up and try to do all HSPUs (plus mine aren't nearly as refined as described above ie nose to floor) again thx for the feedback.

15:14, last 2 sets of p-u's killed me.

sorry, 15:43

13:24

HSPU assisted on Smith machine and mostly unbroken. L-sits started off OK, but were severely broken around 9, 11, and 13. More like S-sits at that point.

LMAO JBell!

You got me.

2 mile run 14:35, HSPU/L Pull-ups 14:30 total 29:05. look forward to tomorrows.

later from Iraq,
Jaime

As Rx'd:
22:18
HSPU done free standing, no wall. First time trying this, what a difference. Took everything I had just to stay balanced. Did mostly singles starting from a head stand (up, down, up was one). Got 2 reps in a row three times. I have a new respect for anyone who can do these free standing, period.
Pull-ups were slow but held L every rep. Brutal!!

did "Murph" today 49:27 30 lb vest. last time 44 min. no vest.

just finished... did hspu as requested...didnt have a pullup bar..BW-157, did nuetral grip lat pulldowns with 160...and finished with some ab work... finished in 12:31..i love this workout..i was really bloated after and felt strong!

34:09
I used parallettes for HSPUs which I think are twice as hard as doing it on my hands.

Me: 16:15.1
Julian: 17:39.9

Rock steady

27 y/o 170 lb 5’10” approx 12% bf
CFWU-PU 3x
Hand stand push ups done with feet on power rack for assist
Could not do any L-pull ups, subbed regular pull ups with knees up to chest (ku) then regular when couldn’t do those anymore.
15 hspu
1 pu (ku)
13 hspu
3 pu (ku)
11 hspu
5 pu (ku)
9 hspu
5-1-1 pu (ku)
7 hspu
3-1-1 (ku), 4 regular pull ups
5 hspu
4-4-3 regular pu
3 hspu
5-4-4 regular pu
1 hspu
4-5-6 regular pu
Time=31:54

L pull-ups are going to F me over.

20:58

Range of Motion on HSPU was anemic, but this is first time I've had motion period, so I'm counting them!

Pull-ups were decent L's at first, had to switch to jumping pullup w/ 4 sec L hang during the 7 rep set, then had to go to jumping pullup with hanging knee lift at end when couldn't hold L for 4 secs.

definitely progress from last L pullup WOD though

15:44

all hspu unbroken, last two sets of l-pu's broken.

easy day.

Anthony (BW=180)
Crossfit WOD 060420
Time: 21:53

Jodi (BW=110)
Deadlifts
52x5
77x5
97x5
117x5
135x5
145x5 (PR)

Push Press
25x5
45x5
60x5
70x5
80x5 (PR)

Dan - 249.5 bwt (note, breaking 250 is a big deal for this beefy guy -- down 17 lbs since started CF/Zone about 8 weeks ago), age 37

All pullups w/ Gravitron & added situps since can't do "L's" yet, push-ups from 20" Plyo Box.

TOTAL TIME - 26:29

15 pullups, 15 GHD situps, 1 pushup 2:27
13 (7/6) pullups, 13 GHD situps, 3 pushups 5:57
11 (7/4) pullups, 11 GHD situps, 5 pushups 9:40
9 (7/2) pullups, 9 GHD situps, 7 pushups 13:51
7 pullups, 7 ABmat situps, 9 pushups 17:19
5 pullups, 5 ABmat situps, 11 (7/4) pushups 19:58
3 pullups, 3 ABmat situps, 13 (5/5/3) pushups 23:40
1 pullup, 1 ABmat situp, 15 (4/4/3/4) pushups 26:29

Tauria - All pullups w/ Gravitron & added situps since can't do "L's" yet, push-ups from 20" Plyo Box, then regular floor pushups.

TOTAL TIME - 26:10

15 pullups, 15 GHD situps, 1 box pushup 3:48
13 pullups, 13 GHD situps, 3 box pushups 6:57
11 pullups, 11 ABmat situps, 5 box pushups 12:09
9 pullups, 9 ABmat situps, 7 box pushups 14:56
7 pullups, 7 ABmat situps, 9 box pushups 18:02
5 pullups, 5 ABmat situps, 11 floor pushups 20:55
3 pullups, 3 ABmat situps, 13 floor pushups 23:40
1 pullup, 1 ABmat situp, 15 floor pushups 26:10

Quite intense, yet happy to be back on the shorter duration. . . some of these 60-90 min. jobs lately have been killer!

9:36, as rx'd

age 40
bwt 198

19:30

unbroken hspu's and finally did complete workout of L pu's. Legs a little bent and dangly, but they'll get better.

Subbed 95lb thruster for HSPU'

19:33.

Kegger - Thanks for the extra exercises to make up for the L Pullups

Finished in 32 minutes

BW - 320

Hey-

3xCFWU

2mile run
WOD as rx'd
2mile run/walk

1:02:11

-A Positive

bw 195
44 yr
asRx However form was poor and rom was poor.
Began with 10 min on c2 rower and ended with practicing deep front squat form with 45# bar.

Ben: 11:28 (assisted HSPU, L-PU were more obtuse than 90 deg)

As rx'd

22:58

Feet supported by wall for HSPU
Last set of "L" pull-ups were hurting.... My partner said he needed to go back to grammer school....Didn't know "L's" had a 45 degree angle instead of a 90....BTW I'm looking for a new partner.

as rxd 19minutes

hspu- assisted; L pull ups- easy peasy

will work in some oh squats before the night is over

15:34 , but my L-Pullups got pretty sketchy on the last 2 sets... last set of 15 were mostly jumping

As rx'd hspu against a wall. HSPU seem to be getting harder not easier.

22:26
Kelly your an animal.

20:29 Pretty sore from yesterday, considering Murph was my first CF. After 5 or 6 HSPU i used a little assistance with one of my legs on the Smith Machine Bar. I sure get a lot of looks doing CF.

Mick Shaw 13:20
Steve Shaw 12:10

Too early in my CF career to manage all of this. Used a phone book on all the HSPUs and could only manage 5 in each set. On those with more than 5, I supplemented with military press of 90LBs.

Did standard pull ups on all sets up to 7 and then jumping pull ups for 9, 11,13 and 15.

Ouch.

Time: 19:09

14:54.49
HSPU's back to wall, got a few reps here and there unsupported.
L pull-ups with various grips.

13:40-assisted hspu, L-pullups getting better. I am down to 201#s from 215#s when I started in December. I will be 40 on May 31st and I feel like I am in better shape now than I was at 21. I can't wait until our next departmental PT test next month.

22:27

Two Modifications:
1. After first round subbed 95lb push presses for HSPU.

2. Did all regular pullups.

Full ROM and strict form (dead-hang, legs locked, toes pointed and full extension on the L-pullups). Had a sub-ten minute fantasy ruined once the L-pullup numbers started to climb.

19:02. Rings. Wall.

-D.

10:56

As Rx'd, HSPU's unbroken, L-up's broken last two sets
Need to work on full range of motion for both

Bench press after: 135x6(w/u), 185x10, 200x7(8)

as ordered.
21:00

Thank You Sir, May I Have Another?

9 minutes and change...most sets of both unbroken

19:50
hspu assisted and broken
L pu broken but good form

bw 182

time 14:58:60

15 HSPU - against wall, nose to floor, broken set
1 L-pull up

13HSPU - against wall, nose to floor, broken set
3 L-Pull up, unbroken

11HSPU - against wall, nose to floor, broken set
5 L-Pull up, unbroken

9 HSPU - feet on squat rack, nose to floor, unbroken set
7 L-Pull up, broken

7 HSPU - feet on squat rack, nose to floor, unbroken set
9 L-Pull up, broken

5 HSPU - feet on squat rack, nose to floor, unbroken set
11 L-Pull up, broken

3 HSPU - feet on squat rack, nose to floor, unbroken set
13 L-Pull up, broken

1 HSPU - feet on squat rack, nose to floor, unbroken set
15 L-Pull up, broken

19:37

warm-up with jump rope, handstand practice, ring dips, push-ups, squats and hollow rock

23:14
Subbed shoulder press with 20lb dumbbells for hspu. Mixed up the grip for the L-pull-ups.

WOD as rx'd: 14:20

Maintained form on L-ups. Tried to go to the floor on every HSPU but started to loose mobility after 7.

31:54

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

All handstand push-ups are nose to floor. Slight knee bend on L pull-ups.

9:25

New Tuesday and Thursday guys got to do "Tabata Something Else" today (low scores noted):

Andy:
Body rows 5
Pushups 15
Decline situps 7
Lunges in place 7 per leg

Dave:
Body rows 0, issues with reaching bar with chest
Pushups 8
Decline situps 7
Air squats to low box 8
-----
Normal CF garage group:

Cori:
"Murph Very Lite" w/o run (I don't understand, the woman complains she's not getting enough "cardio", a run shows up in the workout, and now she won't do it?!? Women, prerogative, whatever... :-) )
50 (high bar) body rows
100 pushups from knees with handles
150 air squats
~23'

Garrett:
Modified WOD
1 HSPU (all HSPUs done nose-to-floor), 15 L-pullups
2 HSPU, 13 L-Pullups
3 HSPU, 11 L-Pullups
4 HSPU, 9 L-Pullups
5 HSPU, 7 L-Pullups
11 feet-elevated 24" pushups + 11 full-range 25# DBs Military Press, 5 L-Pullups
13 feet-elevated 24" pushups + 13 25# DBs MP, 3 L-Pullups
15 feet-elevated 24" pushups + 11 25# DBs MP, 1 L-Pullups

I believe today I set a PR in number of HSPUs (of any depth) in a workout, along with the big fact that this is only the second or third workout I've gone nose-to-floor. So, quite an improvement in work done. I'm very pleased.

For all the CF haters, please keep your "where's the progression?" BS/dogma to yourself. I'll be just fine getting stronger/faster/more explosive than you while becoming more functional and having more variety to look forward to in my workouts.

I had to say that because the Yahoo! Supertraining group (not even a mere shadow of what it was before Mel Siff passed, RIP) is spouting all of the same rehashed BS about CF right now. I'd try to argue more, except that it's like trying to change the mind of an ultra-religious person, one dogmatic, tired, never-questioned-before belief at a time.

To all of the ignorant ones out there
(if one hasn't tried this out personally *with proper supervision and guidance* for a significant period of time, one is ignorant by my definition), I beseech thee, "Come get some, then come get some again!"

MM: 24:00
JM: 14:15
DK: 13:11

bent knee pullups hspu with feet on the bar but still vertical. 13:14

10:10 as Rx'ed.

Complete in 13:23 with substitutions /
jumping pull ups for regular pull ups and 60lb (2x30lb dumbbells) push presses for HSPUs /

practiced L sits after the WOD

As rx'd
12:48..... a rest compared to murph

Group Moffett

Added a 1-mile run at the end and completed the workout in 33:42:03. All of us are sore from "MURPH".

11:12
HSPU still limited ROM, but improving.

bw: 185

hspu against wall. L-pull-ups seriously broken. 14:13

L and S Pullups & Self Assisted HSPU
Andy: 10:51
Paul: 9:55

Assisted L Pullups & Self Assisted HSPU
Jen: 10:38

12:48 as rx'd

Chris:
15:24
nose not quite to floor. Getting way better at these!
changed my grip each time I went back on the pull-up bar. Chin-up grip is far easier for some reason. The last 15 L pull-ups were a chore!

Julie:
held handstands 1 sec/rep
then held bent leg from the rings 4 seconds/rep.
She stopped just before the last round. Her grip failed and her tummy muscles were fried.

CFWU x 3
BW = 224

21:32 (All sets broken - hooked feet on a bar)

14:00
hspu with feet against the wall felt strong. I don't have a pull up bar in my basement, so I use the I beam holding up the floor. L up sets broken after 9. I have been using the WOD for the past month, my uniform pants are getting baggy. This is way better than the normal lift and run monotony.

hspu done w/feet hooked over bar on squat rack, did reg pull-ups band asst, then hanging knees to cheast for the abb part of the L-pulls. time:18:14 bw:353

as rx'd (HSPU's with wall support):

Russ - 15:22
J - 16:11

This was the last WOD Russ and I will be able to do together for a long time...I leave for Italy on Sunday to play professional baseball, and
Russ begins his career as a firefighter on Tuesday of next week...we've been training with the CrossFit program for almost 5 months now, and are so thankful for the support of the community and for all the work that Coach and Lauren and everyone have put into this website...it's unreal. As an athlete and firefighter, we appreciate everyone that contributes to making this community so great.

I'll be sure to post a few times and comments while im overseas...I'm sure I'll have some WOD's with interesting substitutions. I'll be reading the "training in austere locations" journal article again on the plane!

Keep working hard everyone, take care.

14:57
hspu's done with feet about 5 feet off the ground on bar.
l's done with legs surprisingly close to 90 degrees

Boise Mike - I see you working!

suffered doing this. had to stop at 11 l pullups because i couldn't do another pullup. thanks murph

WOD as RXD 16:24,working on those L-pullups they are still tough on me.HSPUs are always my favorite!!

WOD mostly as Rx'd (did L-pullups until the round of 11, then did regular) Made tremendous progress when I could not even do one the last time.

18:36.68

About 30:00 as Rx'd.
Strained left glute on the way into first set of HSPU's. Stopped clock to stretch it out and forgot to restart it until done with first set of HSPU's. This one was humbling.

Did as rx'd
not timed, because I was helping my daughter.
she did handstands w/ feet against wall held 1 sec per rep
and jumping ring pull-ups.
I had feet against garage door for hspu
l-pull ups were ugly.

used 100lb standing shoulder press as sub for handstand pushups
14:15

19:26 as rxd.

10:25
HSPU - Feet hooked on smith machine bar

16:29- HSPUs to 3.5 inch pillow, L pullups pretty droopy by the end.

13:36

Hooked feet on Smith bar for HSPUs. L-PUs on 11, 13, and 15 were negatives.

14:30, HSPUs turned into feet-elevated push ups, and the L pulls were more like S-pulls. Those pull-ups killed me so hard.

Stupid me

Miss read it and went down/up by ones.

25:03

0630L KAF

19.45 as rxed

19:58 with feet hung on a Smith machine bar for the HSPU's.

Time: 22:00

HSPU: Feet waist high in jackknife position,All sets unbroken.

L pullups: Broken after 7, set of 15 very broken. Last time in sitting position, this time with legs out but not quite 90. Much harder

as Rx'd, HSPU off the smith machine, which is getting a little too easy, and yet if i was doing them with my back to the wall, by the second set i'd be doing singles. L-pullups went much better than last time.

time: 16 minutes.

Just got back from a funeral in Arizona. Had to take today and yesterday off. Going to tackle this one either tomorrow or the Saturday.

Good job mom.

as rx'd 23:15

as rx'd feet on squat bar
13:20

16.06
As Rxed
1/2ROM on HSPU

as rx
15:26
Took it a little easy for I did murph about 1 hour later

13:35

HSPU against a wall, bad rom (but better that the first time, so I was happy :) ).
If I am in a L, I cannot do most of the pullups - so I did the first 3 as rx'd then changed to normal pullups and finished the workout with stationary Ls.

BW 110kg (240)
25 min.

20:48 as rx'd
HSPU (on a wall) aren't too bad for me..it was when I hit the double digits in the L pull-ups that got me!!

15:33

First time ever upside down.
Did handstand pushups against wall w/ spotter. Sets 11,9,7 broken in two.

L Pull ups sets 9,11,13,15 broken in sets of 2-4. Legs may not have been as straight as I wish.

Any pointers and getting legs straight?

13:29 BW 225

Everything seems easier after Murph. It's kinda like the "hour of power" I used to do in rowing.

I've finally found a good way to do hspu's. Using the bars like a ladder on the "boxlike" rack with the pullup bar. It was much easier to apply exertion to my shoulder rather than my upper peck in an elevated pu.

Thanks, CF,

-Dennis

21 mins.
First WOD after being sick a week. HSPU's done w/ feet anchored on side of power rack--just not the same as having somebody actually assist. L-pulls done in 3's & 2's w/ varying hand grips. All said, felt pretty good.

22:21
Handstand pushups with feet on a bar (almost vert, 80 degrees)
tried them against the wall but fell back after each rep.
L-pullups, almost weren't recognizable as such (arms are ridiculously sore from yesterday) sets were broken, maimed and deformed

27:53...form sucked horribly on hspu...yet another day of frightened comments from my commander and chief ^_^

CFWU X 3 except pull-ups
WOD: As Rx'd
BW: 172
Total Time: 21:49

HSPU on smith machine
jumping pull ups/ 1-2 sec L sit hang

15:53

Time: 40:23

HSPU's unassisted but killed the time, probably should have done self-assisted.

As RX'd

13:25

HSPU's broke down quickly...required sets of 3-5 followed by break

L-PUs not bad until last 4 sets.

Lots of strange looks at man screaming upside down against the wall.

HSPUs with feet on smith machine bar, standard pullups....

13:34

as RX'd:

did it with my son Tony, he did pushups, kipping pullups...

14:39

For time:
10 Handstand push-ups
2 beginner pull ups and short L sits
8 Handstand push-ups
4 beginner pull ups and short L sits
6 Handstand push-ups
6 beginner pull ups and short L sits
4 Handstand push-ups
8 beginner pull ups and short L sits
2 Handstand push-ups
10 beginner pull ups and short L sits
1 Handstand push-ups

12 min...

had fun doing this one...soon will be doing the full workout

23:00 mins

Handstand Pushups with feet supposted on a table
First 2 rounds L pullups, the rest conventional pullups (assisted)
And 100 crunches to finish it off

BW: 220

Man this is a welcome rest form all those squats.

12:30

HSPU: Feet on squat rack bar.

L Pullups: Palms facing each other on parallel hand grips.

Nice workout!!

53:38 as rx'd, ran 3 miles

bw177

Used smith machine for balance on hspu. Starting with set of 7 had to help self with leg. L pullups unbroken until set of 9. Shoulders sore today. Good Stuff!!

Sorry about the late entry. 15:00 as RX'd. My knees thank you.

9:10

Reverted to regular pull-ups for last two sets.
Not really sure why I turned in such a fast time... Arms were completely smoked though.

Arms hurt a tad today. Nice callouses as well.

19:30

Assisted HSPU - some easy, some awkward. Worried I am too far from Smith machine and it is not as much shoulder as it should. Certainly not incline, but not pure military either.

Pull ups - not too bad. The last two or three sets probably added 5 minutes to my time. Just went to hang for 4 seconds and then jump pull ups.

As rx'd, 35:35. Poor ROM on both exercises, especially HSPU's. Done against wall and on rings. Wife did 1-10/10-1 of pushups and ring rows.

Team Tikrit (Home Team)

Joey D: WOD as rx'd

HSPUs completely unbroken with the exception of losing my balance a few times. Found that pausing in the "up" position allows for some rest as opposed to bringing feet down.

PUs unbroken up to set with 9 reps then broken in intervals thru last set.

Time: 9:42
Very Fun workout today!!

57:00

HSPU's were really broken. Really slowed me down. Did the last 5 or so sets self assisted, probably should've started with the self assist sooner for a better time. L-pullups were really broken at the end.

Day late...posting for future comparison.

17:02

HSPU on Smith machine. Time to graduate to feet on wall.
Pull-ups with knee ups supplemented with straight leg-ups. First Pull-up sets unassisted (!) through round of 7, then g-6.
Will continue to sacrifice time to improve technique, move toward "as Rx'ed".

As rx'd. 22:43.51. (hspus suck)

As prescribed.
Phill 12:15
Dan 19:32

12:48 as rx'd

12:13

Almost full ROM on all. Within 2" from full, on both.

as rx'd 13 min and 36 sec

hspu on parrallets

I'm week at Lsits and hspu, i'm going to do this workout more often...

Ahhhhhh craaaaaap! Like Wayne in #175, I misread it as well. I went down/up by ones. No wonder my time was ~30 minutes!!! Argh

25:14
ring/bar L pullups

23 minutes with modifications.

All hspu sets were broken in two. 13 consecutive hspu's in 1st set is a record for me.

I could only hold "L" on pu's through the 7 rep set. All remaining sets were both broken and with bent knees.

As Rx'ed 10:05
HSPU - Feet hooked on smith machine bar

team tikrit (away team):
mfbunch: 24:00 minutes; hspu head to floor, l-sits dead hang, neck to bar (actually had a bar for a change instead of one of those dual action ergonomic deals), hspu broken until 5 and down, l-sit pull-ups broken after 9's

not as bad as I was expecting, 8:44

not so much cal as muscle fatique - 1:13:19

I am so sick. It sucks not being able to get a WOD in. Hopefully whatever this is will be short-lived...

16:08 on smith machine/ bent knee pull-ups.

did push press/ towel pull ups 8x2... topped out at 205 for the push press and a kettlebell with 10Lbs. of chains for the towel pulls.

HSPU against wall, 15 min.

47 min.
hspu against wall, and not all the way down
Half way through, L pu's became H pu's.
Painfull workout.

15:15
HSPU were feet against the wall and maybe 60% rom. Ls seemed a little easy so I probably was not doing them correctly.

22:54 as Rx'd

HSPUs were about 2/3 to 3/4 ROM. Getting better on HSPUs.

WOD-10:38
I think that I could have knocked off about thirty or so seconds if I wouldn't have had to wait for a pullup bar.

16.10

14:04 HSPU unbroken L pull ups last 3 sets broken

Matthew 14:09, HSPUs still not deep enough, but improving.

George HSPUs for the first time, very shallow. Legs not perpendicular to the floor in the L pull ups.

13:30

CFWU x 3, no pull-ups, hanging crunches instead of sit-ups.

HSPUs performed against wall, facing wall. Descended about halfway down each time. All HSPU sets broken. Very slow.

L pullups were easy in comparison. Couldn't do more than 7 in a row though.

Completed WOD in 70:30

Humbled once more.

I Did the London seminar today, learned kipping, did 7 x 3 series of jumping muscle-ups and learned the snatch

great day, thanks again, Andrew and Jeff and all other instructors and participents.

Happy healthy training, Johan

16:20

bw 143#

14:44

HSPU feet on stairs, hands on parallettes

12:32

15 HSPU's, 4 Hanging Leg Extensions
13 HSPU's, 8 Hanging Leg Extensions
11 HSPU's, 12 Hanging Leg Extensions
9 HSPU's, 16 Hanging Leg Extensions
7 HSPU's, 16 Hanging Leg Extensions
5 HSPU's, 12 Hanging Leg Extensions
10 HSPU's, 16 Hanging Leg Extensions
20 HSPU's, 12 Hanging Leg Extensions

Forgot to include time. 23:48

HSPU with feet on Smith machine. "Sloppy" L pullups. 15 mins.

HSPU PU
4/4/4/3 1
4/4/4/1 3
4/4/3 5
5/4 7
4/3 9
3/2 11
3 8/5
1 8/7

HSPU very weak

20:30

Abraham Lincoln Crossfit

Tom

19:15

21:25

Not even close to trying handstand pushups (I've never done a handstand in my life) so I did this sub (let me know what you think).

push-ups, feet elevated on swiss ball
dumbell military presses (started with 40lb dbs and worked up to 55lb dbs)

Broke up the L pull ups into sets of 2s and 3s for last several sets.

14:17

Partial hspus (I'm getting there) and my L-pus turned pretty pitiful towards the 9 rep mark...

time: 33:54
I did the first 23 HSPU against the wall with my hands on the floor. The rest were with my feet on the Smith machine and my hands on parallettes.

14.38

not full rom hspu
only got a few good l pulls then form degen!

About 16 minutes. I noticed the wall clock was wrong, but failed to also draw the next logical conclusion that it was stopped. HSPS between 2-8" ROM.

13:15 very sloppy L p/u elevated push ups (work bench)

18:00

Smith Machine assisted HSPU's as RX'd
L-PU's through 5, then broken into sets of 3 thereafter.

BW-215 43yrs

Can't wait to introduce my linebackers to CrossFit when Spring Ball starts!

Done a couple days late:

CFWU x3(-OHS, and pull-ups)
WOD :18::03

HSPU's were the limiting factor. But they were legit, so I'm stoked about that... still not stoked by my time though.

11:54
squat-rack assist on HSPU's

Scaled it down to:
Pushups with feet on Smith machine bar, bar set at appx 5 feet
Regular self assisted pullups

7:46

19:13
Subb'd L-sit rope climbs (ft per rep) and did it upside down (worried about falling from the rope more than cracking my skull on HSPUs).

subbed elevated feet 24" psp for hspu
subbed knees to chest (or as high as possible) for LPLP. Last 2 sets of LPLP were palms in and jumping plp. For penance did 30 situps w/ 10# weight on chest

17:50. L-pull-ups unbroken until the 15; HSPU unbroken from 7 down. All the time goes in recovery between the HSPU's.

19:55
Knees-to-chest pullups
HSPU from 1-7 broken
Negative HSPU 9 & 11
80 lb overhead press 13 & 15

CFWU w/ 10 lb vest 10 lb ankleweights - 1 pull/5 dips

21:40
HSPUs - toes over a high bar
l pulls - 3 sets as rxed rest add jumping pulls
power cleans 95 for sets of 3/ 115 for sets of 2

time 25:46
HSPU against wall, ROM at least 1/2 to 3/4
Lsit pullups as rx'd except last 2 sets knees only to parallel

27:48 as Rx'ed.

HSPU's and I have a working relationship. L-Pull Up's and I aren't on speaking terms.

About 15 minutes. All sets unbroken until the last.

Down & Up by ones.
23:24

Subbed HSPU with 100# bb shoulder raise down to the top of my head
33:30

Steve: 27:54
Subs: knees bent instead of L
HSPU - L Pull-ups:
15 (against a wall) - 1
4/2/2/2/2/1 (against a wall) - 3
11 (Sabina held feet at an angle) - 5
6/3 (same) - 7
7 (same) - 6/3
5 (Sabina held feet straight up) - 4/2/2/1/1/1
3 (same) - 1/2/1/1/1/1/1/1/1/1/1/1
1 (same) - 1/1/1/1/1/1/1/1/1/1/2/2/1 (last 5 hammer grip)

Sabina: 40:46
All sets broken.
Subs: knees bent instead of L
all pull ups assisted
all negatives broken
all handstands held at an angle by Steve
HSPU - L Pull-ups:
15 - 1
5/5/3 - 1 (reg)/1 (hammer)/1 (reverse)
5/5/1 - 1/1/1/1/1
4/3/2 - 7 negatives
4/3 - 9 negatives
3/2 - 11 negatives
3 - 13 negatives
1 - 15 negatives

When Sabina first started, she could barely do 5 negatives!

On a 4-day lag, but did 5 on, 2 off last week to rest for AF PT Test (on 060424.) PR on run (at least in the last 3 years)

P/U - 50 (40 seconds)
S/U - 50 (50 seconds)
Run - 1.5 in 10:57
Waist 36" (pulled slightly snug)
BW 226.5#

Pick up WOD w/4-day lag tomorrow and make on up if I don't miss any while travelling.

1 hour (poor hsp) used 40/45/50 lb dumbells
did all pull-ups

Took me 29:40. Did handstand pushups nose to the ground with wall to balance me. Pull Ups where kinda broken L's because I have a difficult time holding that pose while pulling up and down. Also started a blog page that will journal my practices and workouts as I try to make my way into pro cage fighting. It's gonna be a slow process because I don't want to dive in to quickly and develop a losing record. So if your interested in what a person trying to become a cage fighter does come visit my journal.

17:29

low ROM on HSPU

15:64

HSPUs on Smith machine
50 lb assist on pull ups
did L leg lifts after pull ups

I meant 15:24, I do know there are only 60 seconds in a minute!! :)

15:24 Handstand against wall about a quarter were done free standing. On the lower reps <7 reps done to floor to about 3 inches from floor. Alot of time wasted walking between PU bar and the only room where they will let me do HSPU.

19:22

Short on lunchtime -- completed through the 7 push/9 pull round.

Subbed 30# DB shoulder press for the HSPUs. L-pullups were real but mostly singles & doubles with a very weak "L" at the bottom.

22:23