Curiosity question: who is the longest-standing "poster" to the WOD's? My guess would be Kelly Moore from what I've seen in my first five months.

I can claim to have been here before Kelly (I remember cringing in fear and disbelief when she first began posting those incredible performances), but there were plenty earlier than me (Robb Wolf, Mike Minium, others, too.)

Seriously, who's got the hard on for the frickin' pull-ups? My elbows are hangin' on by threads, here!

This is going to suck like it's never sucked before. If you crossed Dracula with Superman, this would suck harder then that Superdracula thing. Dracuman. Supacula. Vlade Kent?

Woo Hoo! Looking forward to it! Haven't done HSPU's in awhile. My goal will be 7 rounds.

Another nice combination of pushing and pulling... It's a good thing I just filed off my calluses.

Mike #2- My guess would be Chuck Norris

Get some, Go again!

Wow!!!you guys are really motivating on my first day!!!gotta learn to do a handstand first...

OK, just my second week here and I can't do a handstand, let alone a handstand push-up, is there a substitute? Or do I use a wall to help balance and due the handstand push-ups that way? Sitll not sure I could do one even that way :-)

this is going to hurt after my wildland fire pack test at 07:00.

3 miles with a 45# pack
I'm shooting for under 30 min.
then on to the wod

From http://www.crossfit.com/cf-info/faq.html#Substitutions7

3.8. I can't do Handstand Pushups
Support all or most of your body while working up to HSPU. You can place your hands on the floor, and your legs on a bench or ball or counter (bend at the waist). You can hook your toes over a bar in the power rack or smith machine. You can do partial reps, building up to full range of motion. For example, stack a few books up under your head; lower to the books. Work on removing a book from the pile every workout or so until you are going head to the floor.

You can sub standing presses for HSPU, using absolutely no leg drive, but they are not as good a sub as working toward the actual motion.

General question
Today we jogged 100m; wind sprinted 100m, 5 pullups, 10 push ups, 15 squats for 8 rounds
Last week we jogged 100m, sprinted 100m, jogged 100m sprinted 100m then 10 pullups, 20 pushups, 30 squats for 4 rounds.
Which WOD did a better job of conditioning according to crossfit?

name:travis bwt:242 6 rounds + 1 set HSPU
name:rob bwt:243 8 rounds + 1 set HSPU
did HSPU on wall at about 60-70 degree angle, then finished last set of pull ups after time was up. just one question, Coach; why 12 pull-ups, why not 9 or 10? i think my elbows are going to fall off and my shoulders are not far behind. that was one of the fastest 20min, in recent history. great workout

Why's everyone like Chuck Norris so much?

Comment #8 Supermac: you will learn in time that pullups are the path to physical bliss. Pullups are your friends. Get to know and love your pullups; except them for what they are and make them a part of your life. Let them complete you as a person.

Jeff #9 - someone else has pointed you to what it says in the FAQ's re HSPU subs. The FAQ's and Exercise section answer most questions. Just to clarify re HSPU's - yes you can do the handstand against a wall so your feet touch the wall. I think most people do them with at least that much support.

And I still think Chuck Norris dreams of being Kelly Moore when he grows up.

Over the last 2 months I've been completely obsessed with Crossfit, and I've spent TONS of time researching the site and various links. One subject I haven't seen addressed very much is the old fitness theory about giving a muscle group at least one or two days of rest. Obviously, the coach is somewhat of a contrarian, and he has completely proven that his methods are correct, but holy cats! on Sunday I did a lot of pullups, and then Monday we did 45 more; my arms are still really sore, and now tons more tomorrow? Seriously, can someone suggest a source explaining why this non-stop CF torture works? Thanks coach and everyone at Crossfit.

What's a "Hanstand" ?

21 + 5 HSPUs

If I were healthy I would have aimed for 25+ rounds, but my shoulder isn't cooperating. Pullups strict at the beginning of each set, but I snuck 3-4 at the end with a weak kip. Right shoulder can't withstand all out kipping these days and neither will the doorway bar adorning my bathroom. Switched between parallel and chin grips.

HSPUs from the floor; nose to carpet with complete elbow lockout.

Going to doctor today at 8am to see what the damage might be to my shoulder.

Good luck att the doctor Kelly!

Shoulderinjuries suck more than the superdracula thingy...

Kelly you are an inhuman monster!

I always strive to land times/amounts around you and Matt G, sometimes works, more often than not i return from the gym to compare my result against yours and are put back in my place.

Still, it keeps me chasing improvement, so keep up the immense posts!

Of things that suck, this is the champion, multicolour, all day, extra large, buy one get one free, sucker.

5 HSPU, 12 chins X 8 rounds

HSPU assisted, chins more like weakly twitching at the end of 2 pieces of string.

Still - it can only get better!

20 complete rounds in 20 minutes
Great job Kelly!

bw 143#

13 rounds

WOD

Second day of moving a 10 yard pile of topsoil with a shovel and a wheelbarrow. My body is killing me, but this pile is going to be gone by 3:00 p.m. today!!!

knee scoped Monday, feelin' good; back to runnin soon. Was visiting hometown last weekend saw some crossfitters truckin' thru Valley Forge. Wanted to buy a shirt but couldn't find the organizers. What did I miss?

I couldn't do a stand alone hand-stand so i had to use the wall. But still very tough. But all together i got 10. 5 in the first 4min, then 4 in the next 10min, and 2 in the last 5min. Vey good work out. See what the boys from ACFD C-Shift can do. NO PAIN NO GAIN...

14 rounds

feet on bar in power rack for HSPU
feet on bench hanging below bar for Pull-ups

Great workout

Team Buehring

Lt D - 14 rounds (as Rx'd)
Lt E - 19 rounds (as Rx'd)
Capt E - 20 rounds (50 lb DB press)
Lt M - 14 rounds (as Rx'd)
Capt T - 15 rounds (30 lb DB press)

16 rounds
feet on wall for HSPU
"A rush of blood to the head"
-Coldplay

BWT=276
Subbed Squat rack assist HSPU
Tubing assist pullups

8 rnds +5 and 10

#12 Josh- in time you will come to understand the significance of the exalted one. Be mindful of his greatness lest ye fall into blasphemy. Remember the helicopter was invented after someone saw Chuck's roundhouse kicks.

re: hook grip

I tip I picked up from Bill Starr.

Wrap the bottom part of your thumb with athletic tape. Wrap twice and only use 1/2 width to avoid bunching.

This has worked wonders for my hook grip - Enjoy!

13 rounds... GREAT job KELLY.

Wrist is still messed up from cleans on Monday so...
Complete as many rounds as you can in twenty minutes of:
5 Ring dips
5 Deadhang Pull-ups

21 rnds completed
Good WOD but next time maybe 10 ring dips per round.

Off to MAT therapy for my shoulder this AM. Will ask if I've rested long enough. Likely answer will be "not" :=(

Kelly, hope the Doc has better news for you than I got. Choice before me now is stop some of CF's core exercises (pull-ups, thruster, clean, snatch), or put up with chronic pain. Gotta be a better answer than that.

Will have some kind of WOD to post after work today.

D.

Dog #10 & MAS #15
post your questions on the message board. They will stay up longer and more people will respond.

ratt

completed 5 sets and then quit thses exercieses due to a sore shouler. Finished out the 20 minutes with 100 squats (no weight) and 100 pushups.

Very nice Kelly!

Pullups limited me today.

17rds. + 5 HSPU + 5 PU

11 rounds + 5hspu
assisted hspu's w/ feet on squat rack

17 rds plus 5 and 4

I was reading a couple of post, for the ones that cant do hspu use a spoter or if you dont have a spoter use a power rack and a bar, curl you legs over the bar and use a hamstring curl to assist you. If all else fails find a wall and walk you feet up to an angle that gives you a burn.
Have fun

I subbed 10 feet elevated Pushups for HSPU's.

8 rounds. I used to think I was good at pullups.

45 minutes later I had to pull the car over as I finally succumbed to Pukey. Is that normal? BTW I am a FNG, 2nd week on Crossfit fulltime.

12 complete rds

are you guys getting injured from doing this stuff? i'm noticing a few injuries in places (like shoulders, wrists) where I am now feeling discomfort and CrossFit has pretty much been my only exercise program since the 17th. I'm sure this has more to do with proper technique than the exercises themselves, but are you experiencing injuries from performing these workouts, or are these pre-existing injuries?

11 rounds + 5 HSPUs and 6 pullups...

Totally changed the WOD:

As many rounds in 20 minutes of
40 situps
30 leg lifts
10 side bends w/ 15lbs (10 per side)

Got 6 rounds + 40 situps

Oh, and I did my VERY FIRST REAL PULLUP TODAY! I have been crossfitting for 9 months and couldn't ever pull myself past a 90 degree angle...today I thought, "why give up, just keep pulling." Lo and behold, I can do a pullup ...3 too!!

#41 Raja

I can't speak for anyone else but my shoulder pain stems from 3-4 years ago. It is aggravated with any over the head pressing or pulling motion. It's going to be there forever due to a couple of bone spurs so I just have to suck it up and get some more!

As RXed.

Total rounds: 13 + 5 HSPU + 10 PU

HSPU ROM greater than in previous workouts although it lessened as the workout went on.

HSPU done with back against wall and using a spotter to help stay in place.

PUs done alternating between pronated and supinated grip each round.

BW: 171
WOD:
13 rounds
HSPU's unbroken
All PU's were dead hang except the last round. Had to kip the last few to complete the full 12 in time.

bwt 202

8 rounds + 5 hspu

1 foot hooked on a smith
Pullups were all really weak, kipped and broken today

disappointing day

Raja,

Back off the weight and/or intensity. Take more time to work into the full WODs as Rx'd.

Form, then consistency, then intensity.

Takes a bit longer for some to develop full shoulder range of motion and then the supporting strength to go with the shoulder-centric WODs. Adaptation varies widely on your age, how long you've been doing some of the exercises, and of course pre-existing injury.

Don't be a stranger to ice and Motrin... Took some of us a couple months to work into the WODs on a 3:1 schedule and "as Rx'd."

HSPU hooked toes on 4' wall
Arms were tired from last weeks wod had to split PU after 1st round.

Did 9 rounds

12 Rounds

Woo-hoo!!! We did 10 rounds. I'm 45. My daughter is 17. Okay, okay... we modified. Come on, we just started this week. Substituted girly pushups and resistance band pull-downs (no chin up bar yet). Havin' fun! Have a great day y'all!

Raja (#41)

I am a little guy (BW 155, 5'81/2") who playe d a big guys' sport (football) in college. Pull-ups and vertical pressing exercises like HSPU aggravate a very old injury from football in my left shoulder. CF did NOT cause the injury. I am working hard on different types of PT to alleviate the pain so I can continue to do CF with the intensity it deserves.

Let me emphasize that CF DID NOT CAUSE MY INJURY!! My frustration now stems from the joy I have gotten from my CF workouts and missing that as I rehab.

Darrell

10 rounds

Barely made the 10. Kipping pull-ups got all nasty and broken (looked like a spaz), and hspu's were reduced to doing a pike position off the stability ball.

Very, very humbled today. I've also been following the Zone diet and am so hungry I was about to eat the 18 year old kid working out next to me.

The good thing about CrossFit is that you can always look forward to tomorrow.

10 Rounds+5 Handstand Pushups

Pullups broken after 2 round
HSPU were easy :)

Wanted to go for 11-12 Rds but I tweaked my neck during the 8th Rd.

11 rounds

hspu were negatives

4 complete rounds + 4 pull ups
Sub OHP for HSPU (85 1st rd, 75 2-4)

SIDE NOTE: I have $100.00 that I'm willing to throw in to start the pot. Whoever can go the longest without a Chuck Norris "joke" can have it all.

12 rds.

HSPU assisted with heels on squat rack. pull-ups dead hang.

Raja,

Have a groin injury now, stemming from Crossfit, but it was my fault. I acted like a complete meat-head, par for the course, when my form for squats and snatches was not where it should have been.

I can't stress enough how important form is on these workouts. I would suggest using lighter weights and getting instruction from a crossfit trainer near you. In addition, though I usually do the CFWU, I think that I need more warmup and stretching as well. Consider that.

Right now I am rehabbing with jump rope, CFWU (sans squats), and swimming. I am going to give myself maybe another two weeks. I love this workout.

Side note: can not wear Crossfit apparel until I quit smoking. Can't forge elite fitness as a smoker, IMO. Was thinking of when I could feel confident wearing the clothes without being a complete poser. My answer, when I am pushed by this workout to quit smoking, then I know I have arrived. So miss my WODs.

#44 emily h. You are my TOTAL hero!

Everybody is high fiving Kelly (and rightly so) but what about emily h.? Cross fit for 9 months, tugging her little heart out, never gave up, today she scores!

The heart of a warrior.

10 rounds plus 5 HSPUs, and 7 PUs

As RX'ed -- 12 rds. HSPUs feet against wall.

bw 165#

as rx'd

21 rounds + 5 hspu in 20 min

pullups with kip on a swinging handle

#61 Sgt Feather I agree. Emily H.#44 That is what crossfit is all about. Never give up and lo and behold it happens, one day out of the blue it all comes together. Great job.

Kelly awesome, hope your shoulder is ok.

13rounds 5 hspu

Pullups for the most part strict overhand grip. Kipped a few of them.

HSPU against wall no assist. I noticed today that when I go nose to ground I am able to do more in a row than head to ground. Anyone care to comment on that?

cfwux2
5 hspu's
12 pullups
rds. in 20 mins
=12 rds.
also- 50# db push press 5x5

6 Rounds

HSPU head to floor...
Pullups weren't broken...

6 rounds--pullups very broken after first round.
First time doing truly vertical HSPU's, although against the wall (heels only) and about 1/4 ROM.

This workout rocked! Course the HSPU's kicked my ass... but..
3/4 range of motion or better on all HSPU's. Improving.

12 rounds.

cfwu x 3, minus pullups, then as rx'ed:

11 rounds

HSPU against wall, using parallettes for first time. Better ROM and less ache in my wrists.

And props to both Kelly and Emily H. on their awesome accomplishments.

11 Rounds

HSPU done with feet against wall to assist with balance.

7 +4
head to floor hspu
7th rd of pull ups broken 9/3

#30- thanks. i'll give the hook grip w/ tape a try. bill starr's the man.

Jim D. 65,

maybe there's a little more at stake... :)

I'll get this WOD after work tonight.

And also congrats to katie jo, full range hspu? great job, how long ya been at it?

I've been sick this week and hopefully can return to w/o tomorrow

4.5 sets (poor form with HSP is problem)

CFWUx2
10 Rounds + 5 HSPUs
HSPUs about 3/4 ROM w/ heels against the wall
PUs all kipped, broken after 2nd round.

10 rounds
kipping pull ups
heels hooked over bar on HSPU

another beautiful morning in vegas to work outside!

I Just started and my biggest struggle is with pull-ups. I can only do 3-4. What can I do in the mean time to supplement the remainder of the pull-up part of the workout?

As rx'd
16 rounds
full ROM HSPUs
alternating grip pus

Hooray for Emily #44- "Never Quit".

as RX'd:

14 rounds complete + 5HSPU's...

13 rounds plus 5 hspu's. All hspu's with wall support, pull up's kipped, palms out, palms in. Shoulda had 14. Damm!

10 rnds.

Assisted HSPU with rack.

Pullups felt hard today (?)

Good job minor

14 rounds and 3 HS push ups
Kipping P/U after 5 rounds.

20 rounds in 20:08

8 rds, a little time to catch my breath, not enough to have a sandwich though.

HSPU w/ feet on a 3ft tall workbench. PU's broken w/ jumping and negs except first set.

11 rounds

feet supported on oly lift rack for HSPU
jumping pullups

Nick #80

Two suggestions:
1. Have you learned how to kip? see Eva on kipping:
http://media.crossfit.com/cf-video/eva-on-kipping.wmv
2. Jumping also works great. It's actually much better then it may sound; work hard on the negative to lower yourself in control. The jumping gives a surprising cardio aspect to this exercise.

Hope that helps.

11 rounds

I could not push myself very hard today. I felt ok with my HSPU as the range of motion is increasing. I mixed strict form pullups with kipping (heavy on the kipping). All pullup sets were broken after the first one.

To all who commented on the injuries, thanks for the feedback. I can see where an injury might occur doing CrossFit ((but not paying attention to proper form)). So far I've had a few aches and pains, but nothing that I could say was due to CrossFit and not form. Form is key and it looks like I have a ways to go to get the exercises down right. I'll have to try and link up with the DC CFers...sometimes just watching the videos isn't enough.

Anand 13 Rounds

Margie 9 Rounds

15 rds
HSPU all unbroken
PU's unbroken until round 9

Called back to work at round 5. Tracking towards 10-11 rounds. Strong work Kelly, Emily, Jeff T.

Remember -- if you have problems with head pressure, bursting blood vessels in the eye; that means you must spend more time upside down. As in practice handstands everyday so your body gets used to the position.

As Rx'ed: 18 Rounds

11 Rounds,
need to work on HSPU ROM. Pull Ups broken after Rd 3.

10 OH Squat, 95lb
3x 20 V-up
30 push up

6mi am run.

edit that, 3 rounds of 10, 20, 30

20 rounds + 5 hspu

Complete as many rounds as you can in twenty minutes of:

5 Handstand push-ups
12 Pull-ups

Total rounds = 8 + 1 HSPU

Notes: First time actually kicking into a handstand (albeit with my feet against the wall and/or being spotted). And when I say first time, I mean first time in my life! Full ROM depth would be about 12" and I was managing about 2-3". Basically I was bending and unbending my arms enough so that I was moving in a downward trajectory without fear of collapsing on myself. A lot of it was basic balancing and overcoming fear of being upside down. Supporting your entire body weight on your hands is a significantly different exercise than hooking your feet on a squat rack bar.

12 rounds
HSPU's broken after 4 rounds
Kipped all PUs (luv the kip!)
HSPU's supported on nearby HMMWV.

As Rx'ed

14 sets

Complete as many rounds as you can in twenty minutes of:
5 Handstand push-ups
12 Pull-ups
8 complete rounds in 20:18
times and ROM deteriorated with each round... 1:13 for the fastest and 3:31 for the slowest.

15 rounds
squat-rack assist on HSPU's
mixed-in jumping PU's in last 2 rounds to keep pace

14 Rounds.

First three rounds, unbroken sets. Easy, so I thought. Rounds four through 14 were broken sets, a lot of broken sets.

17 rounds @ 20:07
all sets unbroken.

9 rounds...

#44 Emily H.

WAY TO GO EMILY!!
you are my inspiration! I have been Crosfitting for 4 months and I want that pull-up sooooo bad, I know how hard you have been working.
Great Job you should be very proud!

Hey #40,
are you the Mike Breslin who graduated from Urbana HS (MD) in '99??

6 rounds in 10:05
then my neck/shoulder gave out.
Finished with 2 rounds of 50 situps/50 back extensions.
Total time 19:45

Feel weak and crappy.
Almost ready to give up on this fitness stuff and go in for competitive bon-bon eating.

JK

15 rounds
HSPUs with ankles on barbell/squat rack 5 feet high

HSPU X 5 head to mat
dead hang neutral hands ring PU X 12

8 rounds completed/20 min

step ups 70#

started with HSPUs but burst a few blood vessels around my eyes and cheeks... decided to back off... rested for a couple of minutes and then started the workout over with OHP

9 rnds + 2 OHP

finished up with some handstand practice... I can complete HSPUs with my feet against the wall but my head virtually pops off while I'm doing them... need a couple more weeks of handstand practice to accustom myself to the upsidedown position

13 Rounds even. Kipped from the get go, and when I broke a set, even jumped a little to help.

#195 BW in search of 180

as RX'ed
12 rounds, wanted to take it easy on shoulders but....all HSPU 1" from ground all P-U's unbroken various grips. Very shocked only was aiming for 10.

Almost forgot, did 'Grace' yesterday w/full squat cleans 6:42 when I should have been resting.

MODIFIED
10 HSPU
10 PULL-UPS
Did 3 rnds unassisted
HSPU bcecame unstable and scary.
3 rounds of 90lb dumbell presses
toe jump pull-ups

bwt 168

14 rounds even

feet on the wall for hspu, kipping pullups on rings

As Rx'd:
17 rds 5 HSPU 10 Pull-ups
Great Workout!!
Pull-ups were a mess by the end. Done on ledge, no kip.

12 rounds

really appreciate your comments sgt feather, both yesterday and today, but loved Chuck's sandwich joke, and ha ha Mike #114, you don't get the $100.

BW 182+10lbs as i did today with huge arse boots on.

14 rounds

Kipping pullups and kicks into handstand for HSPU.

as rx'd nose to ground 19+5 rounds

10 rounds
As Rx'd

Definitely have room to improve

the following is a good workout:
place a sandbag in front of you. do a burpee, then grab the sandbag, clean it, press it and do overhead lunges (one right, one left). drop the sand bag and repeat, starting with a burpee again. after doing 10, run a lap and repeat the burpee/clean/press/lunge deal again. just do this for a few rounds and you'll be good to go.

9 rounds

12 rounds completed in 20mins. had no problem with the handstand pushups felt quite strong on those but had to split the pullups into 6 inbetween rounds of HSPU, so i still completed all rounds just had to split it up.

11 rounds plus hspu and 6 pull ups

Rich: 170lbs hspu & pu
14 full rounds + 5 hspu & 9 pu

Matt:
Shoulder Presses 50lb dumbells 12
Pull-downs 190lbs 12

Clint:
Shoulder Presses 3 @ 25lbs, 7 @ 35lbs
Pull-downs 130lbs 10

4000 m on C2 rower
1 mile on treadmill

20 minutes: 10 full rounds of 15 elevated pushups and 12 pullups

Felt very weak on pullups - I'm blaming the rowing beforehand. And the HSPU - still not there, shoulder pops oddly whenever I lower to do a rep, so decided not to push it.

#53

ROFLMAO!!

You made me spill coffee on my keyboard!

10 rounds... but HSPU left a lot to be desired, even assisted.

11 rds + 2 HSPU

11 1/2 rds 20:00 min.
partioned kipping pullups after rd 5 by 7/5

27 y/o 170 lb 5’10” approx 12% bf
cfwu-pu x 3 rounds
5 HSPU w/feet on rack: 5/5/5/5/5/5
12 Pull ups: 12 / 5,2,2,2,1 / 4,3,3,2 / 4,4,4 / 4,3,4,1 / 4,3,1,1,1
=5 complete rounds + 5 hspu + 10 pull ups

Tommy A: 12 rounds
JT: 10 rounds

Disappointing today - v. sluggish. Also burst every blood vessel in my face, so I look like a bald strawberry. Nice.

7 rounds

then did extra 20 pullups and 15 hspu after time ran out.

bw 220 lbs

10 rounds
feet on wall for hspu for balance
barely got the last pu in

crossfit@rawc.org

Age:42, Wt:177

1 x CFWU (no pull-ups) and rowed 5 minutes

7 rounds

HSPU were done against wall. I managed to do the first 5 sets head-to-floor, but the remaining 2 sets were only negatives.

Pull-ups were probably 80% jumping, with the remaining 20% dead-hang.

Dear god...so weak...

I'm new at this, can barely do one strict pullup, and had never tried to do HSPUs, so I was going to take it easy.

The pullups started out as kipping with a light jump-assist, but half-way through they were lots of jump. The HSPUs I tried a few ways, but ended up putting my feet up on a 4 foot sign and doing a kind of pike position thing.

Anyway: CFWUx3 minus pullups and dips and then 7.5 rounds.

...and now I'm dropping things because I have no grip left. :-)

Executed 10 full rounds only - followed up with 2 3-3 games of hoops for accuracy, speed and flexibility.

50lb db presses, pullups on cross bar of cybex cable machine (hard to grip)

10 rounds on the button

CFw/u minus dips and pullups
Light assist with toes on power rack,vertical for hspu's on paralettes. Alternating grip for kipping pullups.

15 rounds, 5 hspu's, 1 pullup and a partridge in a pear tree. Plenty of good efforts and good cheer in today's posts, nice to see.

Jim#65, nose to ground hspu's probably allow more involvement of larger anterior deltoid and a little bit of pec assist, maybe better neural input- more highly employed recruitment pattern(?) Other thoughts welcome.

Have a great day, all

As rx'ed: 10 rounds

got the last pullup done with 2 seconds to spare and the last set was ugly, mostly singles. All HSPU were done nose to lockout, unbroken. Now off to my daughter's music recital then an indoor soccer game for me. Have a great night.

As Rxd 14 rounds.

16 rds @ 19:55
HSPU supported with wall
Pull ups ended up being split, 6/6 from rd 7, 4/4/4 for 13+

14 rounds after 8 hours of SWAT

10 rounds after 8 hours of SWAT

12 rounds plus 3 HSPU
HSPU have been a weakness recently but they felt a lot better today, got head to floor on every rep.

10 ROUNDS FOLLOWING 8 HOURS SWAT

bw 185

rounds 19 plus 5 HSPU and 5 PU

rounds 1-7 - HSPU against wall
rounds 8-12 - HSPU Foot Supprt on Wall
Rounds 13-finish- Toes on Bar in Squat Rack

Pull Ups
Rounds 1-10 - Unbroken/no kipping
Rounds 11-Finish-Broken and kipping

10 rounds

Ring/Bar Pullups.Started off with parallette HSPU,but felt like they were sliding so went back to floor HSPU.

Forget The Zone and paleo if you want to lose some weight. Just go on my plan that includes the intestinal flu and its aftershocks for the better part of 8 days.

I've been out of CF for 11 days recovering...then traveling, so I "eaised" myself back in with Angie - 25:25. BW - 217

Not bad considering that was the first meaningful motion in some time. Good to be back.

15 rounds as Rx'd and ran 2.5 miles in the morning.

5 rounds + 5 HSPU. This is quite the poor showing compared to the rest of you C-F'ers. But I am improving: reduced the stack of books under my head from 4.5" to 2". PU in groups of 3.
BW 200

This is the first WOD that I have tried with my workout partner. Wow. Neither of us could get all the pullups so we did negatives and we used a bar for foot support on the HSPU.
AJ - 13 rounds with 5 HSPU + 5 neg Pullups
RG - 11 rounds

P.S. to self: After workout, was bragging to wife that I was getting better at HSPU, and I did my 1st 2 all the way to the floor!!! No more books!
Trying to get diet under control. Cutting back on Carbs. Ate a beef Thai salad for lunch, healthy and tasty. Eating more almonds, berries, salads. I've gained 4.5 lbs since beginning CF 4 months ago, and it can't be all muscle. Pants still fit though, which is good.

7 rounds + 5 HSPU - 7 pull ups
by the third round I would get fewer HSPU's so I would do 5 -7 sec Hand stand.
Loved it!

my first earnest attempt at unassisted hspu's. belly to wall, nose to 6" book stack.

6 rounds

crap

Modified CFWU - p/u & dips
1 x 10 95lb front squat a/a
2 x 10 95lb overhead squat a/a
3 x 33 situps
3 x 12 120lb back extensions

WOD as rx'd
9 rounds
hspus were great, could have kept going
p/u killed me

followed up with workout found on Gymjones

for time, 3 rounds
10x 185lb deadlift
25x 24" boxjump

11:05 (+3mins over last time, probably due to a full head of steam from the WOD)

Anthony (BW=180)
Notes: subbed elevated pushups due to minor hand injury
Score: 15 rounds + 5 pushups + 6 chinups

Jodi (BW=110)
Notes: subbed elevated pushups
Score: 12 rounds + 5 pushups + 10 chinups

13 Rounds

10x 4 foot elevated pushups (its a start)
12x Pullups

14 rounds.
Had blood work done this a.m. I think it may have slowed me down. I felt like I had no energy today. Hopefully I will have better luck tomorrow.

I was 4 pull-ups short of 15 rounds, but am slightly hungover so I'll take it. Kipping for the last 2 rounds only.

P-No was just ahead of me and got 15 full rounds.

This is one of my favorites - I had no idea we'd get so many rounds finished.

13 + 5 HSPU. Minus 3 minutes someone had to chat it up with me...Too bad.

Tommy: bw:205 13 rounds + 5 HSPU + 3 PU
Billy: bw:185 15 rounds + 5 HSPU + 1 PU

HSPU done on parallettes head 4" below bars w/assist. First time on parallettes abosolutely crushing.

as rx'd
12 rounds

I need some good advice on increasing my pull-up output. I feel like a pull-up pansy. Any good ideas? What sucks is the only good place to do pull-ups is on a "smith" rack with the bar locked at the top of the rack, at 6'0" my knees hit the ground when I kip. I hate it.

SA on rack for 5 hspu's
12 Pullups
Total of 12 rounds

Only had 12 minutes before a class I was late for...6 rounds w/broken sets on the pull-ups.

10.5 rounds
5 hspus, 6 pullups

8 rounds even
hspu w/knees bent & feet supported
jumping pu's

While there were many people who came before me, I think there were about 20-25 posters daily the current incarnation of the crossfit website originated. I believe Robb Wolf and Ryan Atkins were among the earliest posters. Greg Amundson, David Ley, and Eva were getting freakishly good scores as far back as I can remember.

12 rounds w/ HSPU assist

14 rounds +5 HSPU +9pull-ups

Seven pathetic rounds plus five extra HSPU’s .
More tired than usual today. No MMA tonight.

Ben: 15 rds + 5 HSPU, 3 PU (squat rack self-assist on HSPU)

10 rounds in 8:48 doing a lower volume week. Feeling a little beat up. Still hurt (DOMS pain) from Lynne other day

5 rounds w/ HSPU assist and half jumping pullups. How far they fall.... :(

10 rds. + 5 + 2
Missed 5.5 WOD's due to a tweaked lower back. It feels really good to be back on the program.

Many, many thanks to Robb Wolf at CrossFit Norcal. He told me to get on a set of parallel bars and swing my legs gently back and forth and that it would loosen up my spasmed muscles. I never would have thought of this myself and his tip definitely helped me heal more quickly. Thanks again Robb!!!

forgot to mention jumping pullups and range of motion of about one inch on HSPU's.

Just started by second week
bwt 250
almost 8 rounds (was on rep 6 of Pull-ups) finished round
pull-ups down with help (50%)
substituted standing presses for HSPU

Complete as many rounds as you can in twenty minutes of:

5 Handstand push-ups
12 Pull-ups

7 rounds, 5 handstand push-ups and 4 pull-ups

All handstand push-ups unbroken. Left forearm was the weakness during the pull-ups.

BW: 202#

Supported one foot against a wall for HSPUs

11 Rounds + 5 HSPUs & 4 PUs

10 rounds, assisted HSPU's

11 sets

9 rounds + 5 HSPUs

HSPUs are still partials (Head touches a folded towel 3" from the ground). Getting stronger on this movement.

12 rds
Warmup: muscle-ups, kettlebells

10 rounds as Rx'd. HSPU against wall for balance, all PU kipping.

Workout #1- 1000yds freestyle(250x2, 50x6, 200 kick)

Workout #2- CFWU x3(-Dips & Pull-ups)
WOD

DJ 13rds +5 HSPU's
DJD 10rds

Felt a little weak today. Probably shouldn't of done sprints in the pool during lunch. All of our HSPU's were nose/forehead to deck. Pull-ups for me were strict till the 4th rd. Went to kipping after that. Got a kick ass new blister to show off now. Arrrggghhhh!!!!

Get some, Go again!

Did "HSPU"s with my upper body hanging off a table -- these turned out to be easier than my normal push-ups, but I was going by the FAQ and trying to learn the movement.

Pull-ups assisted with theraband (way to go, Emily! That day is a long way off for me, but it *will* come.)

9 rounds + 5 pseudo-HSPUs :)

Pull-ups very broken at end.

Pull-ups are definitely still my weak point, so I subbed jumping pull-ups. I did 15 rounds with 8 seconds to spare. BWT-225

As RX'ed

8 rounds on the dot in 20:04

Emily H.- Outstanding job! That is awsome. Keep it up.

Still a FNG with CF, so I modified it down:

5 rounds of:
5 handstand pu's (assisited by wall)
8 pullups (varying grips; last 2 sets broken)

Lower back feels much better today after torquing it climbing on Sunday and then doing all those back extenions a couple days earlier. Ibuprofen is my friend.

Draaaaagged my ass through that one, it sucked like I thought it would.

12 complete & 8 chins.

OK team, think legs here.

New to Crossfit and loving it. 10 rounds this morning.

12 rounds
pullups with rings

MAT therapy for shoulder.
Highly assisted CFWU x3 (Baaaaad idea)
Tabatta Row
Tabatta Stairmaster
Tabatta Squats

Took Sgt Feather's Chuck Norris challenge to be similar to the Seinfeld "Master of the Universe" bet...think that makes Mike Kramer ;p

Chuck Norris CAN believe it's butter.

D.

BW: 170lb

As rx'd 13 rnds.

Chris:
10 rounds
HSPU head to floor, feet on wall

Julie:
10 rounds
Ring rows
25 sec static handstands for first 6 rounds, 35# presses for last 4 rounds.

Bingo- Nice Darrell, that's one I haven't heared yet.

5 X HSPU w Squat Rack Assist
12 X Ring PUs Broken/Jumping

10 Rounds

Dripping too much sweat on my keybjvk. . kcvji

6 mile run
worked 17 rounds of WOD in with running obstacle course 3 times.
pull-ups are killing my left forearm!

1 mile run
10 rounds as rx'd
broke the pull-up bar and had to finish in the tree in my front yard!

17 rounds+ partial round of 5 pushups, 5 pullups

Did pushups with feet very elevated (can't do HSPU), pullups with 110lb assist.
BW 165lbs

ran a mile for a warm-up, either 6 or 7 round in 20 min. I lost track after becoming deliriously tired! I really thought I was in pretty decent shape. This week has been killer!!!! Couple questions... How do you practice unassisted HSPUs, and do pull-ups ever become easier??? We do so many pull-ups it's tough to gauge if I getting better, or just treading water.

6 rounds + 5 HSPU

HSPU using 6ft table on end for assistance
P/U's were broken, kipping, and jumping

BW:225
7 rounds, pullups broken, but basically fingertips on square crossbeam on the squat rack.
hspu's as rx'ed... need to move from rack to wall next time on those.

The folks at 24hr fitness think I'm a crackhead......
I should probably buy a shirt so i don't have to explain!

SUB Self Assisted HSPU:

Andy: 13 + 5 HSPU & 6 PU
Paul: 15
Jen: 14 (2/3 of PU assisted)

height: 5'1"
weight: 117 pounds

14 rounds

modified the HSPU, did them with feet very elevated. did pullups with 90# assist for first 8 rounds and 100# assist for rest. had to cheat on the last round of pushups, did girly pushups instead.

i'm really liking the WOD, i've only been doing this since monday and i really feel like i'm working hard. it's a great feeling.

forgot to mention i also did 30 minutes of cardio on an eliptical after the WOD.

9 rounds
wife held legs and assited on all HSPU
pull ups strong, but broken after 2nd round.

Macon, GA Boys:

Jason: 12 rounds
Brian: 12 rounds - HSPU were not quite all the way down. Last time I couldn't even hold myself. So much better this time.

24-mi road ride, then CFWU-pullups and dips

6 rounds WOD

HSPU with legs in pike position, feet on couch arm--could just do 5 each time. I used to be able to do these fully vertical, feet against wall, when I was about 13. Soon I will regain that strength!

Pullups assisted with bike inner tube. Totally blew my wad on the first round by doing all 12 in a row (unusual for me) and the rest were broken. Fun, fun, fun!

11 rounds plus 6 pull ups

9 rounds

13 rounds. ROM on HSPU's really suffered on last four rounds; head 2-3 inches from floor.

Did 6 HSPU per round..I like even numbers.

14 rounds + 6 HSPU and 6 PU's.
Finished off with 12 more HSPU's. Pullup sets were broken into 8+4 after round 8.

Good workout!

8 rounds

60, bwt 283. Subbed with my trusty
Total Gym (speaking of Chuck Norris)- hspu & cu at incline: 10 rounds. Hspu good form, cu broken from 4th round on:
4-8/4
5-6/6
6-9/3
7-8/4
9-7/5
10-7/5

I can hardly move my arms to type this. You guys & gals who can do rx are my heroes--maybe when I grow up!?

BW-202
13 rounds
HSPU-Feet against wall, body vertical and nose two inches from floor.
Pull-ups broken after round 7.
Great work-out!

7 plus 7 pu's at 16 minutes (shoulder)
Modified hspu's
PU's broken after 3

11 rounds

6 rounds of:
5 HSPU's on parallettes, bringing shoulders to the bars
5 partial muscle-ups, getting shoulders over rings and returning to the hang.

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

Kipped and bar for balance; 10 + 5 hpu. Oohhh my shoulders hurt!!!! Motrin Doc...

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

13 Rds + 2 HSPU
1/2 ROM on HSPU against Wall
Kipping Chins

A good work out
11 rounds +5 HSPU

8 rounds
Round times:
1:16 1:51 2:18 2:56 3:18 2:44 3:11 2:27

Although the last round time is not bad compared to the previous rounds, the last 4 PUs were 1/1/1/1.

Used Smith machine to hook my toes onto to assist HSPUs (the Smith Machine IS good for something!) Next time I would do 2x the number of rx'd HSPUs as they were the "easy" part of the WOD.

Alternated grip on PUs; nonetheless, they were the killers.

10 rounds - calous tear at 16:00 so i stopped

AM - ~2 mile jog - 21 minutes

WOD
7 rounds + HSPU and 3 Pulls
subbed HSPU with feet elevated chest high (2:1 ratio)
Pull ups done on swing set (fat bar) all sets broken after 1st

~1 mile run before and after WOD (8:09, 8:13)

Thanks!

Connor and I did the following:

Run 200
21 Push Press
Run 200
21 Box Jumps
Run 200
15 Push Press
Run 200
15Box Jumps
Run 200
9 Push Press
Run 200
9 Box Jumps

I used 60# dumbbells time 13:30
Connor used a 95# bar time 13:40

Connor later did Cindy with his friend David. They got 34 rounds.

5 rounds

hspu were assisted by wall.

pull ups were no problem.

This is the real deal. Over!

Okay, couldn't get HSPU and decided to just do standing presses until I build up more strength so I could still get a good workout instead of getting all frustrated. 14 rounds + 3 presses, using 24# body bar and a Gravitron...

60# assist-4 sets
70# 1 set
80# 1 set
90# 3 set
100# 2 sets
110# 3 sets

I weigh around 135 or 140 or something.

Needed a extra rest day, so I did gtg on full rom hspu.
Happy healthy training, Johan

12 rounds and 5 HSPU.

dips/squat 1,2,3,4... up to 15
pushups 3x10
hspu (partial rom)x5
pull-upsx12
rounds completed 6
1st time doing hspu thru whole workout
bwt 235

Did this one a day late -

9 rounds, used 16# weighted vest on all pull-ups rounds except last (wanted to make sure I finished 9).

Last round kept going w/ pullups til time expired, hit 17

Feel like I'm making huge leaps in HSPU's - actually went head to floor first 5 sets, then arms gave out and mixed negatives with fulls HSPU's to finish

BWT = 175

15 rds
HSPUs self-assisted
Pull-ups kipping and jumping mix

BW 193

9 rounds

HSPU were better than before as far as ROM and stability. Pull-ups were so-so. Still not seeing the pull-up results I would like WRT max reps or stamina over the length of a WOD.

Forearms are aching.

20 mins of:
5 x DB Press (7 20 lbs, 6 40 lbs)
12 x assisted/jumping pullups
13 rounds

10 rounds as prescribed, started with strict pull-ups, kipping last few sets

CFWUx3 (sub leg raises for PUs)
11 +5 HSPU (19:30, someone was on the PU bar but I was pretty much spent anyway. HSPU assisted by the Smith machine)
No rest day as I had been a day behind since Sunday.

as rx'd

8 rounds
alternated pu grip

11 Rounds even, a day late

Just started Crossfit yesterday with this WOD. A sad 4 rounds using a modified handstand pushup.

day behind...

9 rds w/ hspu against wall

WOD
10 rounds, did too much talking with people in the gym, this would be a good workout do outside with no body around me.

I weigh 280lbs and got 7 rounds

10 rds. All pull-ups kipped; and broke on 6th rd.

Hspu all unbroken. Grip on pull-ups was weak link.

D*mn people asking me pathetic questions about the use of an ineffetive POS ab machineeeeeee...

My time was off, managed to fit in 9 rounds, did a couple more after time expired. Next time i'm wearing headphones.

10 full rouns
+ 5 HSPU & 10 Pull-up

11 rounds + 4 HSPU

ROM is getting better but HSPU are still a very weak link. All PU sets were unbroken.

6 rounds.

All HSPUs full range on parallettes. (hands to shoulders)

Practiced straddle front lever pullups afterward.

11 rounds plus 2 HSPUs. Did not use an assist this time - all were against wall, crown-to-floor, but some (about half, actually) were negatives only. This was very, very hard.

Tariq

11 rds

Smith HSPUs

Hey-

7 rounds + 5HSPU&6PU

-K

10 rounds

Switched up Friday and Thursday:

8 rounds
HSPU: Used a wall and did 1/4 ROM
PU: Had to go to chin-ups and eventually jumping pull-ups. (Split into two groups of 6) (Tweaked a forearm muscle.)

7 rds + 5 hspu, 6 pu. 10 min ellip w/u 14/14. hr max 167, hr avg 129.

doing it a day late... took extra rest day
7 rounds + 5 hspu
knew my numbers would suffer now that I have weaned myself off of the gravitron.. truth be told I probably still need it but will fight on without; can do six pullups on my own so can only improve
HOOAH!!

7 rounds plus 5 HSPU. HSPU's not full range of motion, but getting there. Have no problem with handstand position due to being former gymnast. PUs were 40# assist; broken after first round.

11 complete rounds- my shoulders hurt today, and my total was less than the Mary we did earlier this month, without the squats and 3 less pullups per round. HSPUs were to a 2 inch pillow on the floor.

9 Rounds- pullups broken and not to standard. HSPU against wall and down about 2-3 inches
crossfit liberty

7 rounds in 16 min.
hands started to shred and I decided to spare them, so much for sand papering the caluses.

hspu with feet on bar

age-50/BW-240
This was a tough one. 11 rounds, plus 5 pushes and 4 pulls. All pushups elevated leg of Snith Machine and oullups broken after the first set.

18 rounds at 20:04

4

Max Rounds in 20 minutes of:

20 DB Presses (20#)
12 Pullups

15 rounds

11 rounds

hspu assisted by toes on chin-high bar. 9 rounds.

12 pull ups assisted with band
10 push presses (70 lbs)

7 rounds

Couple days late - 13 rounds. Shoulders will feel nice tomorrow. HSPU's to Abmat.

Bw198
44yr
Warm up: Work on Self Defense techniques, run 20 min., practice muscle ups w/ the rings.

WOD
13 Rds in 20 min unroken.

As rx'd: 10 rounds + 5HSPUs & 8PUs.

Pull-ups were done on a 6"x6" beam and one round was done on homemade rings.

13 rounds. Broke the pull-ups into 2 lots of 6 with a short rest between in an attempt at pacing. Did the last 12 unbroken to come under the 20 minutes.

15 plus 5 hspu and 4 pu's
first 10 rounds on bars 3"'s past parallel
next 2 to 1" below parallel, last 4 sets nose to floor off bars. All unbroken, two fall outs, all against wall no assist about 40% pure balanced.

All pu's kipped, first 9 rounds unbroken, then broken 1 till last round broke twice. All palms away except 12/13/14 chinups.

Wu=run 1 mile, cfwu light on push/pu/dips
pu's slowed me down on this WOD.

M = 13 rounds
HSPU piked (feet on car bumper)
jumping pullups -- ripped up my hands! -- broken into sets of 4

R = 9 rounds + 8 pullups
true, deadhang pullups, broken into sets of 3

Also, jogged 5 miles this morning -- 43:27

as rx'd: 16+5+7.

Managed. 17 + 5 hspu

Finally hung a pull-up bar at my house. Much better than the doorframe!!

Did 1 minute of low ceiling "wall ball" followed immediately by 65# SDHP to finish.

elevated foot psp & assisted ring plp
15 sets, workout companion 55#, 15 y/o labrador retriver

14 sets

9 rounds + 5HSPU/7PU
HSPU - against wall, about 1/2 to 1/4 ROM
PU - except 1st Round, broken; variety of grips

10 rounds, HSPUs against chain link fence at the park. Pullups broken in all but first round.

************************************************** 8 complete rounds and 5 HSPU's and 7 PU's.

12 rounds

shoulder presses - 10 @ 70 lbs 2 @ 80 lbs

pu - assisted gravitron machine 112 lbs assistance

236# bw

CFWU - pulls/dips

10 rounds
5 HSPUs - mixed feet on 5 ft bar/ 6 ft bar/wall
4 pullups

Joe and Vanessa ran in the foothills.

10 rounds

Toes on Smith Machine bar on HSPUs

Dead hang PUs rounds 1-3
50 lb. Gravitron PUs rounds 3-8
jumping PUs rounds 9-10

Skipped this one. Heading to Mexico tomorrow for house-build.

combined this workout w/062506 to make:

complete as many rounds as you can in 20min of:
5 hspu
10 pullups
15 squats

cfwu x2 w/ ring dips
completed 10 full rounds and 5 hspu.
hspu were partner assisted and pus were jumping - concentrating on kipping progression.

Subbed 16kg KB military press (5 ea. side) for HSPUs.

7 rounds in 22:49.

Did 7 rounds in 9:30 what can I say I only had 10 minutes to workout. HSPU done all the way down to 1 yoga block/