awesome workout!

Great to be a part of the Crossfit family. Love the workouts!

So when do we get pics/videos of DJ and Matt G to go along with all the ones of Eva, Anna, etc.? ;)

Comment #3: Matt G's pull up bar muscle up:

http://www.crossfit.com/cf-video/Muscleup-matt-G.wmv

Matt G.
Just read your post from earlier today (Sunday). Hillarious.

Awesome workout, and I thought I was good with 18 rounds + 10 of just pullups.

What ever happened to your demo video of a bar muscle-up? Treelizard #2 might like to see it. I would too to figure out your grip. I can do bar mU's but only with a kip. You the man!!!!!

What a fun looking group.

Thanks!!! Keep 'em coming, us women need some screensavers too. :P

Oh, I mean, I was just trying to figure out the grip. ;)

It was only 95 with 85% humidity in the ATL. Those folks are crazy! But look'in good toten the balls and bags! Gotta love CrossFit!

can't do handstand pushups so did i did overhead bench press and thruster(barbell). anyone know the song of the thruster(barbell) by the way?

finished yesterdays WOD at 11pm, and saw todays already posted. i was in such a pissy mood i figured i'd turn some of that negative energy into positive and do todays early;

21-15-9
HSPU [self assisted]
ring dips w/ rock rings [severly broken sets of 2&3]
push-ups

13:57
10 seconds slower than last time but i was doing 3x regular dips and ring dips are way harder for me.

i'm feeling better already!!

ratt

About ring dips, the FAQ says to sub 3 parallel bar dips for every ring dip. What if I can only do 3 unassisted parallel bar dips and haven't got a machine or person to assist?

Cant wait to do this workout!!!!!

comment #11: "What if I can only do 3 unassisted parallel bar dips and haven't got a machine or person to assist?"

dumbell bench press might be a good substitute. or put a box under the bars and self assist with your legs.

jumping dips might work too

Alicia,
just make the goal 21-15-9 regular dips.
do them in sets of 2-3 with as little rest as you can tolerate.
ratt

comment #15 - this is a workout for time which means a metcon workout. You're talking about breaking up 55 reps into singles and doubles, that's going to take a long time. once you get done with the pushup and hspu, someone who can only do 3 dips isn't going to be able to do a single rep.

anybody here in the Killeen, TX area? I'll be moving there in about a week.

Hey CF FT. Lewis, where do you work on base? what time?

I have a question about subbing for HSPU.

Last time we had a HSPU WOD, I read the FAQ and tried the sub by suspending myself off a table, effectively removing my entire lower body (which, um, weighs a lot) from the exercise.

I have pretty weak arms, but that was way too easy. However, I am having a hard time thinking of another sub that will use more of my bodyweight... mainly because I can't think of anything around the house that I can use to hang from my knees and try them that way. Yet, I am sure I'm not strong enough to do even one against a wall without any other support. Any suggestions?

RobP: don't forget to go to Luby's... heavily armed!!!!!

Woah! Maybe I can post "As rx'd" on this one! LOL. Ok, maybe not since my HSPU is about 1" deep...uh so are my ring dips.

Well, maybe next time. This time I'll just post with *'s.

Where and when does CrossFit Ft. Lewis meet? Someone please drop me a line because I am heading out there very soon with a few guys who also CrossFit and we were hoping to find a group on post. This could be awesome and painful all at the same time.

Thanks,
Byron

here's something you don't hear alot..... i wish i were heading to killeen soon.
instead i'm stuck here in Baghdad, no biggie, half way there.
travis bwt 245 time 14:05 super elevated pushups, toes on a box ring dips
rob bwt 236 time 10:27 super elevated pushups, toes on a box for some ring dips

i'm starting a new diet today, need to not have 245 pounds to push around. it kills me on the bodyweight exercises. great workout!

Until Ediddy returns, I'll continue it...

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

Treelizard- They would only post post videos of my workouts if coach was going to use laughter as a method of isolating the abs from hip flexors. =) Your better off w/Matt G for a screen saver. Have a good workout.

Wow . . .I must admit I have been sceptical about ring dips vs. parallel dips . . .not anymore. Normally I can do about 25 parallel dips, today on the rings I completed 8 before muscle failure. Almost exactly 3 to 1! I'm sold! I seriously doubt I will ever do another "conventional" workout!

12:22
broken sets on everything but the 1st round of HSPU's (supported by the wall however), then self assisted on the ring dips after failure.

2 mile run 16:06

age 43
BW 162 !

CFWUx2

HSPU assisted with feet up on Smith
Parallel bar dips (AC joint too unstable for rings)
Presups (I can do these!)
21-15-9

13 mins. Would have been faster but couldnt get my tootsies comfy on the Smith

I was wondering if anyone had any suggestions on a replacement for the rings dips. I don't have access to rings, i have the ability to do dips but without the rings i know it isn't quite the same. Thanks for the help

as rxd.
all HSPU sets broken.
12:00

22:17
21 hspu
21 ring dips
21 push ups
10 hspu + 5 45lb dmbl press
15 toe assisted ring dips
15 push ups
9 45lb dmbl press
9 assisted ring dips
9 push ups

DJ, I don't believe you. :-p

Travis #23 Thank you for your service!!! Thanks for our freedom. "Freedom isn't free." Keep it up! We love you guys, get home safe. Sending prayers, always.

Brian #28 Check the FAQ. "Do 3 regular parallel bar dips for every ring dip prescribed."

Can't wait to do this workout...working til 11 PM tomorrow, though. Thank God for the 24-hr gym!!

Thanks for the help pointing me in the right direction. Last question about handstand pushups, is it comparable that i have to do it with a wall behind me to help balance? I have a hard time keeping my balance on my own

Brian, really all of your questions are answered in the FAQ, which is conveniently located at http://www.crossfit.com/cf-info/faq.html. Go to 3.8

Thanks for all the comments from the post yesterday about the O Lifts and injuries. Really did just want to see what people thought about those things. Led my SQ through the 060608 WOD this morning, worked pretty well, even if some people shortchanged themselves on the reps.

10:10 as rx'd, 11:40 last time, 20:40 before that

age 28
bw 196

HSPU (assisted and broken)
Ring dip (broken)
PU (broken...)

Time 14:35

Is that L. Campbell?

Wrist still acting up, no HSPU's today. Sub'd 105# (95# on third set) shoulder presses.
15:50

#33 thanks for the help, i didn't see it in the faq, but i did look first. Horrendous time on this one 28:04, no idea i was this out of shape

#33 thanks for the help, i didn't see it in the faq, but i did look first. Horrendous time on this one 28:04, no idea i was this out of shape. Had to do the 63, 45, 27 dips but no excuses still a bad time

WOD @ 274#'s/42 yrs old

Set 1: 21 Military Press @ 135# x 21/tubing assisted ring dips x 21, pushups between miniparalletes I found at Target x 21
Set 2: MP @ 115# x 15/tubing asst'd RD x 5 and leg asst'd RD x 10/PU w/miniparallettes x 15
Set 3: MP @ 115# x 9/leg asst'd RD x 9/PU w/miniparalletes x 9

25:38

Subbed MP for HSPU because when I do HSPU I break blood vessels around my eyes. People were beginning to wonder if I was getting beat up at home.

Assisted HSPUs
Ring Dips
Pushups
21-15-9

7:32

WOD # 2 for me. Was in a hurry so went for speed and did half reps on all 3. (Can't do many HSPU anyways)

Age 35
BW 68 kg

21-15-9 reps
hspu
parallel dips
pushup

Time 4:50

19:28
Supported HSPU with one leg on squat rack, which significantly changed the difficulty.
Subbed 3x Parallel bar dips for ring dips, had to use assist machine on second and third sets.

Will sub dumbbell military press for HSPU
Will sub 3 to 1 regular dips for ring dips
Results after lunch, but I am sure they will take longer than other postings.

19:15, 220 lb bw (25% fat)

Rob (brother's second WOD) 15-10-5
Feet Elevated Push-Ups
Dips (truck rack dips lol)
Push-Ups
Time: 0013:22 Good showing

Pierre 21-15-9 as Rx'd
HSPU's (lightly assisted on last round)
Ring Dips
Push-Ups
Time: 00:19:58

HSPU and M/U work yesterday = weak HSPU ROM today.

7:43. Ring dips and push ups ok.

Age 39
BW 203

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 14:27

10:35

hspu were negatives
+ 10 lb weight vest

In regards to the discussion thread yesterday concerning Crossfit and injuries. I was out for a completely non Crossfit 4 mile base run in the rain easy pace easy day. Stepped on my shoelace and left hunks of skin on the concrete, while the Marines laughed at me. I staggered back while bleeding out. The point, I can hurt myself just by being myself, no reason at all to blame Crossfit. JT (Hoo ya JT, RIP) with gloves to keep from contaminating the equipment later

anyone know of crossfit in st louis, mo

WU 1/2 mi. walk on treadmill and stretch
13:57
Partitioned HSPU all 3 rds.
Paritioned subbed dips on dip bars all 3 rds.
Partioned push ups all 3 rds.

As Rx'd - 15:39

Deuce: subbed bar dips for ring dips at 3:1 ratio, and feet up on squat rack for HSPU

11:57

#52 Matt, I'm in STL and generally do my CrossFit at the Des Peres Lodge. Don't think there are any CrossFit specific gyms in the area. Look for poster Chris Jordan....he'll add you to the STL CrossFit distribution list for CrossFit seminars. Haven't attended one yet myself as I am still relatively new, but I believe there's a kettleball workout in Forest Park this upcoming Saturday.

sweet thanks duece..i'll look into it

All did 1 round CFWU minus pushups

Cori:
060203
21-15-9 reps of
15# DB military press
Knee pushups on handles
Tricep bench dips
17:20

Today
21-15-9 reps of
Modified HSPUs with feet on floor in a "shortened" downward dog pose, using handles
Knee pushups on handles
Tricep bench dips
14:45

Carol:
21-15-9 reps of
10# DB military press
Elevated upper body pushups
Tricep bench dips
19:42

Today
15# DB Arnold-style military press
Knee pushups holding hex DB handles
Tricep bench dips
27:26

Garrett:
Round 1: 7 HSPUs, 21 MP with 45# BB, 21 pushups on handles, 21 tricep bench dips
Round 2: 2 HSPUs, 3 x 15” HS holds, 15 MP w/ 45# BB, 15 pushups & bench dips
Round 3: 3 x 15” HS holds, 9 MP w/ 45# BB, 9 pushups & bench dips
?No time recorded?

Today
First day able to use new Power Rings in my WOD, took it easy (thank goodness). I also know that doing the recent ME thrusters WOD less than 12 hours ago sure didn't help this push-based workout score *at all*...
Round 1: 7 HSPU, 7 ring dips, 21 pushups on handles nose-to-floor
Round 2: Failed on first HSPU, 5 push presses with 2 - 53# KBs, 5 ring dips (I think I actually did 7 with a miscount), 15 pushups
Round 3: 3 push presses with 2 - 53# KBs, 3 ring dips, 9 pushups
31:39

I forgot to add...

What has two thumbs and hopes that tomorrow's WOD is anything that isn't push-based???

THIS GUY!!!

:-)

WOD: 4
Age: 35
BW: 200

Military Press: 45 DBs= 21, 15, 9; strict and no breaks, but made dips a royal

Dips: 65= 20, 20, 15, 10, 5, 5
45= 15, 10, 5, 5
27= 5, 5, 5, 5, 5, 4

Push-ups: 21, 15, 9- lasat 4 were t-o-u-g-h

Time: 24:41
Dips took FOREVER

CORRECTION:
Blood still in my brain!!

WOD: 4
Age: 35
BW: 200

Military Press: 45 DBs= 21, 15, 9; strict and no breaks, but made dips a royal

Dips: 65= 20, 20, 15, 10
45= 15, 10, 5, 5, 5, 5
27= 5, 5, 5, 5, 5, 2

Push-ups: 21, 15, 9- lasat 4 were t-o-u-g-h

Time: 24:41
Dips took FOREVER

9:00 on the nose.
19 sescs slower than last J.T>

jt= 8.02.27

arrgghhh

Who wouldve imagined that doing 9 pushups could make you grunt, swear and dig deep??!! (of course that all depends on what came before the final 9 PU's)

Glad no one was around.

I love CF, I hate CF, I love CF, I hate CF....I love CF

13:56

HSPUs supported. ROM sucked by the end but triceps were toasted.

Question and Comments about Rings,

After bugging Tyler H. via e-mail during their production, I have let my new Elite rings sit in the box for the past three weeks... until this AM! What an awesome impliment of torture for those of us who have never used them!

I could only do Ring Dip negatives after only five reps on my 21 cycle... jumping up onto the rings and letting myself down slowly each rep. This seems better than the standard 3 regular dips = 1 ring dip suggested replacement... any thoughts on this?

Wrestlers and gymnasts are, pound for pound the most functionally fit athletes. As a Judo man, I have always understood why wrestlers are so fit. Now with my newly minted Paralettes and Rings I can see where Gymnasts get their strength, power and flexability!

JJH

OMG this kicked my butt, loved it I will be sore tomorrow I hope we are doing anything but arms.

subed HSPU for 35 pound barbell thrusters
self assisted dips for ring dips
Had to do girl push ups for the first time.
12:00
all sets broken

BW 162lbs

HSPU assisted on smith
Bar Dips- Didn't do 3/1 ratio
Pushups

All sets completed

7:55

You're having entirely too much fun up there in Atlanta!

21-15-9
HSPU (against wall)
63-45-27
Dips
21-15-9
Pushups

12:28

-Jami

J.T. as Rx'ed 15 min

Hi all,
{Muscle downs (120#'s on the lat machine; regular grip on a rotating bar)x5 and Jump ropex150}x10.
Duration 18:23. Bdw. 179#'s.
Until tomorrow...

HSPU assisted but unbroken
Dips x2 (no rings)
Push-ups broken
11:30

Partner and I 27:00
21 - 63 - 21
15 - 45 - 15
9 - 27 - 9

Ya ummm, all sets broken, and umm why can't I even lift my arms after the workout to drink my water bottle.

So this is what a fly feels like with his wings pulled off.

I almost met Pukie, I sure felt him though...

WHEWWWWWW!!!!!1

did wod from 6-08 16:27 will catch todays later

28:59

The first 2 sets, the HSPU took 8 minutes and the ring dips and pushups took 2 combined.

The last set the HSPU took 8 minutes and the ring dips and pushups took 1 minute.

This is 10 minutes slower than last time, but the HSPU were a little better than before, and I am still smoked from doing the WOD Last night.

830

95 pp subbed

Cant wait to crossfit today....got a newbie joining me, as crossfit UB gets into action, we are broken up for the summer but next semester we will be back at in full force. While the typical saps do there curls and exstensions we will be growing like the uncontrollable force that makes crossfit. GO GET SOME!

P.s. two of us would like to get certified what do we have to do to become offically apart of the family?

!!TEAM UB XFITT!!

Remembering those who gave the ultimate sacrifice,

There is, and well there should be, something special about these Memorial workouts. God bless and keep Jeff Taylor, his family and all others who serve and give their loved ones to serve.

Thanks Coach/CF for giving us the opportunity to sweat and ponder these great men and women. CF provides the best "runner's high," in exercise today... it's awesome to sweat, struggle and, on these days, remember. Let us never forget.

JJH

13:11

22 yrs of WL that was the most intense upper body wo i've ever had.

10:48 as RX'd? (I don't know what you'd call the movement I was doing on the new rings)

BW 218

Oh My God...

I just got my rings today. I wish to do bodily harm to Tyler Haas and the gang at power rings. Not for the fact that they took four months to get to me, mind you, but because they don't work.

I did everything I knew how to do, but I just couldn't push myself up! It must be the rings is the only thing I can surmise. They must be defective!! Always the arrow, never the indian, right?

Of course I'm kidding-not about the time it took to get them, though. That WAS pretty rediculous-about the bodily harm and the rings being broken.

If you don't have rings and have been "substituting" like me, you're fooling yourself. Get some rings. Make some rings. Do it. Do it. I can't believe how difficult actual ring dips were!! I can do bar dips all day, but these are a different story altogether.

I wish I could say that I felt like a woman after using the rings, but women like Eva, Nicole and Anne use these things with ease!!! (I love you ladies!) Where does that leave me??? I'm not even a woman. I'm somewhere in the child range, but I'm sure there are children that can do muscle ups out there in CrossFitland.

I think I've made my point. I'm done crying now, I think. Go out and get some rings for your own sake!!

Love ya Coach!

-Dennis

13.44
Suck at handstand PU's and didn't have area to do assisted so I sub'd 2 x 35lb db press. Even that was hard for me once I'd done 15 or so reps, and it doesn't even come close to replicating a HSPU! Need to do a lot more handtand work. Balance as RX'd.

Treelizard, pics of me would likely cause your monitor to crack.

WOD as designated...20:52.01

As usual, HSPUs killed my time. They're legit, but they're slow. WOD was #2 for the day, started off with a sprint and plyo session at the track. Funny how running sprints makes my biceps sore.

Matt G.- Saw video of you doing Muscle up and WOW! Awesome Body!

First time posting here ... been doing CF for about a month now. I loved this workout! I did assisted HSPU's on the squat rack and bar dips. I think it was about 135 dips in total. My triceps are beat but I feel like a million bucks ... as I always do after the WOD!!! Go CF!

I can easily do the dips required for this WOD, but now whenever I try one I have a sharp pain where my rib meets my sternum. Why is this? Can it be treated or is rest all that is needed? What can I do as a substitute?

“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
TOTAL TIME=21:40 (8:00/8:10/5:29) All HSPU back against wall, ROM deteriorated as WOD progressed.

Previous was from 2/3/2006=19:14 (8:13/7:13/3:48) with the 21 set of HSPU was proper form against wall, 15 & 9 were supported in dip station.

11:32 for JT
Neck didn't hurt - good news.
HSPU with feet on bar
Fly free, brother.

JK

J.T. in 12:54 w/ following subs:

HSPUs done w/assist from toes on bar on squat rack
Bar dips done w/o 3:1 ratio

HSPUs- 1st set unbroken, the rest broken
dips- broken sets, at least half jumping dips
push-ups-all sets broken

Once again, much harder than it initially sounded. Chest and tris totally shot at the end of this. Opted for keeping the movement going and the time somewhat low over doing the reps w/o subs. Age: 38 bw: 200 Great workout, thanks Coach!

22:42 as rx'ed, I absolutely hate this friggin' workout and I have no idea how badly I did last time so I hope I'm getting better. I did 9 whole HSPU to start out, which is a new PB, and things steadily went south after that.

No rings to do dips, so, we doubled the workout

42-30-18 same workout, double the work, broken sets, but got it all done.

Tyler 12:52

Jeff 12:54

CFWUx3 minus dips

like a moron, I did reps of 21-19-15.
I was wondering why my ass felt so kicked. Duh!

24:29 (supersized WOD)

subbed 3x bar dips for ring dips.

age: 40
BW: 162

This is my first time posting and today marks 3 weeks of my CF training; loved ever second of it. Not sure the shoulders will bounce back after today.
B/W 170
Age 25

Time: 14:29

63 Dips - 40,23
21 PU
21 HSPU - 9,6,6

30 Dips - 15, 15
15 PU
15 HSPU - 5,5,5

18 Dips
9 PU
9 HSPU - 5,4

Adapted from Brand X Adaptation

15-12-6 reps of:
Handstand push-ups (on Total Gym Level 7,6,6)
Bar dips
Push-ups

in 16:45

15:00

feet supported on desk for HSPUs
subbed unstable chair dips 2x for ring dips

As rx'd 8:03

24:07, hspu's balanced on a wall, sub'ed 3xreg dips. hspu's don't get easier. This workout reminds me of driving south to Florida, you hit Florida but there's a long way to go. After the last hspu, 27 more dips. as always, great work all, and thanks Coach!

Military shoulder press 21
turned into Pushpress 15-9

Dips 63-45-27

Push-ups 21-15-9

All sets broken

Oh yeah Shoulder/Push Press 95#

18:03
HSPUs and push ups on parallettes.

Missed a few WOD but rode the bike hard over the weekend. 5000 Kcal burn on the bike, with hard efforts. To make it up I did an combined CF routine that incorporated Grace plus yesterday's WOD plus some Coach Rut Dumbell Stuff.

BW 130

Grace 24:57 125lbs bar

WOD from Yesterday 16 rounds of pull-ups + 12

BW Dumbbell Bench Press with rounds like yesterday, 1 first minute, 2 second minute.....

10 rounds + 8 reps using 65 lbs dumbbells

Finished with Pressing Snatch Balances 25 lb dumbell 5 each side three sets, man those were hard! Stolen from Coach Rut!

21 HSPU's (all un-assisted)
21 Ring Dips
21 Push ups

15 HSPU's (8 Assisted)
15 Ring Dips
15 Push-ups

9 HSPU's (all assisted)
9 Ring Dips
9 Push ups

22:44

As Rx'd 8:50
BW 196 Age 23

13:30 as rx'd
Almosst 6 minutes slower than last time.
Maybe I need an extra rest day

Geez Could I forget anything else.
Time 16:53
Dips were assisted 2nd roung on.

JT as RX'd 12:29

Well, an attempt at as RX'd... First 10 HSPU's were full range, the rest between 30 and 50 percent.. Have to do 5x5's every other day or so to get better at these..

RIP JT

9:26 - HSPUs off 2x4 blocks, ring dips, left arm only 36# kb presses.

Finished with mowing hay - that put my right shoulder through agony.

Half volume (11-8-5), 17:00

No negatives needed to complete HSPU! Grinded out singles after the first round, but got it done.

Age 46 bw 165
9:02 - More than one minute improvement over last time.

Now that I've broken 10:00, I'm going to do my HSPUs against a wall rather than with my heels hooked on an oly bar. I suspect I'm cheating alot more than I care to admit.

20:00 All HSPUs against a wall except for last 9. They were on oly bar.

23:00

as rx'ed about 14 min
after a week off and a weekend with Jimmy Buffett I'm glad I finished.

round two as rx'd 13:01

6/12/06
Reg Dips
First set of HSP unbroken
Time not recorded

March 08, 2006
0:58 Reg Dips
btw 128lbs

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

8km easy run, 37:40

HS pushups against wall
Dips on a barracks box
pushups
10:20

Subbed bar dips for ring dips 3:1
All sets broken

21:36

27 y/o 170 lb 5’10” approx 12% bf
CFWU-dips x 3
Handstand Push Up (Feet on Rack): 11,10 – 5,5,5 – 9
Ring Dips: 2,4,5,5,5 – 5,5,5 – 4,5
Push Ups: 6,5,5,5 – 5,5,5 – 9
Time: 23:06
Still working on 100% extension on ring dips.

bw:225
10:45
hspu assisted w/ squat rack
reg dips

need rings......

wow a little slow 3:1 on the dips was tiring

over all time was 14:08

bw 90,3 kg

the first 5 reps of the 1st set hspu, full rom, thought I would do sets of 3 afterwards. man was I wrong. alomst left a head shaped hole in the floor. all reps partials after that.
All ring-dips self assisted because of left shoulder. At least all the push-ups were full rom, very broken sets.
total time: 15:43 min
Extra: ssdc: starjumps 79, situps 30

Have fun, Johan

Anthony (BW=180)
Notes: as rx'd
Time: 15:40 (10:16 PR)

Jodi (BW=110)
Notes: negative hspu all rounds, negative ring dips last two rounds
Time: 30:31

3rd CF work out ever
BW 220
all sets broken
14:00 all in all is was ok
HSPU a lot harder than I ever expected.
Whats next!

8:15 as rx'd
11:39 last time, but used push-up bars for the HSPUs and the PU's last time - decided to go off the floor again this time

19:37
43 yo
210
HSPU: 21/15/9 Feet against a wall
Dips: 63/45/27 All broken
PU's: 21/15/9

An arm blaster. My tri's are shot.

18:13
dips(3:1)between bookshelves in hotel

HSPU (Against Wall) 21/6/0
Dips 15/15/15 With 20lbs in vest.
PU's 9/9/9 With 20lbs in vest.

Got ran off from my HSPU spot which is just was just as well, I couldn't do one more.

As I was leaving I met a guy walking in with a kettlebell, the first one i've seen with my own eyes. I stopped and talked with him then came home and practiced handstands against the wall.

Time....blown to hell.

Group Moffett

"J.T"

21 handstand pushups
63 dips ( 3 for 1 ring dips)
21 pushups

15 handstand pushups
45 dips (3 for 1 ring dips)
15 pushups

9 handstand pushups
27 dips (3 for 1 ring dips)
9 pushups

Total time: 33:30:58

Chest and arms are on FIRE! What a workout.

19:17

HSPU (feet hooked on bar)
ring dips (asst with green band)

2:13 improvement from last JT. Where HSPU were with my knees on a bench and dips were 1:1 bar dips.

BW- 195
10'04" - subbed 100# push press for HSPU and they were still very hard by round 2. Right shoulder is not very tolerant of them and I suck at those that I can do. My pecs/tris/delts are fried!!

14.29 as rxed

bw-201

wod

13:06
HSPU
-feet on bar on squat rack-self assisted when needed

DIPS
-rings for 21 mostly singles
-rings for 3 singles then between chairs for 30 then rings for last 2
-rings for 3 then chairs for 12 then rings for 2

PUSHUPS
-as rx'd but broken

Couldn't even do a dip at the park with my kid after. Completely smoked.

Regular dips w/o rings X2
14:23
Shoulders and tri's are toast!

Ouch...

didn't do this workout the last two times. The time before that was my first, and I had to sub negatives for every rep after the first 10.

This time, all reps nose to floor as Rx'd, dips on rings, pushups of hell :p

19:41

I consider this my benchmark time. Now I finally have something to compare to!

Finished up with the APK WOD:
7 rounds for time:
25 Double Unders
15m Quadrapedal Movement
10 Broad Jumps
Total Time- 13:05

What a day!

HSPU:1: 7/5/5/4
2: 3/5/4/3
3: 5/4
RD: 1: 11/10
2: 10/5
3: 9
PU: 1: 21
2: 15
3: 9

After doing the June 6 WO and then Linda I was afraid I had done permenant damage to myself and have not done a workout since. Sunday the stiffness and pain subsided, so I will try this one soon.

Anyway a question. Is there anything that can help to develop the balance for the handstand stuff or is just getting the muscles built up the best way to get the balance in line too?

Ben: 15:14 self-assist HSPU, bar dips, push-ups {21(63),15(45),9(27)}

17:55
Assisted HSPU 21,15,9
Dips:63 broken 45 broken 27 broken(assisted)
PU 21,15, 9 barley the tri's were SCREAMIN

As written...10:39.74

bw 165#

as rx'd with ring push-ups along with ring dips

10min 10sec.

wow...fun workout...

New slogan

"your mom wants you to do crossfit"

ft lewis- watch out for those low ceilings. you might bump your head. hahahaha...

As Rx'ed: 12:58

Poor showing on my part, I let the ring dips go to my head.

J

20:00 as rx'd. HSPU's rocked me...

Hi Plip!
Game on!

15:00

Subbed Push Press for HSPU's, unbroken 1st set, broke 15 and 9

Sets of LCD on rest of exercises.

First WOD in six months. Ouch.

As rx'ed but used wall for support on HSPU

21:58, 37 seconds faster than last time and last time I only did about 5 HSPU, the rest were with feet elevated on bench, dips were bar dips, 1:1, not 3:1. The first time I did this, I was about 2 weeks in so I'm happy to have done the WOD as prescribed but for the wall support. All sets were broken, some to the point were there were singles and doubles, next time hope to string longer runs together.

I'm falling apart. HSPU killed me. Last time I did 17 in a row. Today I was lucky to get 5.

Last time 21 hspu in 51 secs today 5:31 secs, 15 in 6:38, and 9 in 4:41. How pathetic

Total 21:57 vs 13:16 last time.

17:23. While slower than previos JTs, my ring dips are becoming more true - less working negatives and more real dips - and HSPU depth continues to progress.

BW 205

As RX'ed
15:03

Hey Matt G. Looks like your getting a fan club.

First round only. Right shoulder slightly strained. Didn't push it. Then: Back Squat, 10 sets of 2 at 275 with 60 sec. rest.

Did the Monday WOD right after doing the Sunday pullup WOD...big mistake. I am finding the WOD's to be deceptively simple but extremly difficult.

Attempted to do a handstand pushup for the first time and my arms said "screw you", so I substituted barbells.

21 x 50lb(each arm) barbell presses
21 x bar dips(no rings)
30 x situps(resting my arms)
21 x pushups

8 x 50lb barbell presses
8 x 40lb barbell presses
16 bar dips
30 situps
16 x pushups

9 x 40lb barbell presses
9 x dips
30 situps
9 pushups

Time = 23 min

9:43

21 hspu
63 dips (16,16,12,12,7)

15 hspu (5,5,5)
45 dips (10,11,10,10,4)

9 hspu (3,6)
27 dips (10,9,8)

That was time = 32 min

2x Crossfit warmup

1st round - 10 reps of each
2nd round - 10 reps of each
3rd round - 5 reps of each

~20 minutes

Comment #134: The best way to develop the balance is to practice them a LOT! Try to get at least 5 minutes per day in an inverted position. If you fight to stay up, eventually you will get a sense of the subtle nuances of hand-balancing and it will become much easier!

Ok, I have a question...I saw in FAQ how to work with not being able to do full HSPUs...but I can't even really do a HANDSTAND unassisted for more than 10 seconds. It's completely new to me, I just never did them before. Can anyone help with suggestions on how I can improve this, or common mistakes, or any little body cue that will help? Thank you in advance for any help! I did them assisted today, but I'd like to work towards doing them on my own. Ring dips and push ups were fine.

13:06
Did 21 HSPU unbroken, everthing after that was broken.
I can't believe how hard the dips and pushups were after the HSPU's. This WOD was definitely easier on paper than actually doing it.

11:00
everything as RX'd except without the ring dips, forgot my rings and worked out at a friends house

37:36

115# Push press
ring dips
ring push ups

Live strong

12:53

21:57
HSPU's ROM seriously limited, especially towards the end.

8.59
HSPU against wall,1/2 ROM on Hex DB handles
Ring Dips
Push Ups on DB handles

17:04

21 handstand pushups
42 bar dips (did x2 for the substitution)
21 pushups

15 HSPU
30 BD
15 PU

2 HSPU
18 BD
9 PU
7 HSPU (needed the rest time)

This was my first time out with the HSPU's, Im 230lbs and I cant quite do them all the way to the ground. Instead I bumped my head on a 8" pad. This is my 4th week of crossfit and I love it!

16:59
sub - 21 - 95lb standing military press
sub - 15/9 - 95lb push press
Bar dips 1:1

My first posted comment, started 8 weeks ago. I love this Crossfit stuff! I thought I had a good workout routine before, HA! I do now.

Male, 45 y/o BW 185 5'10" BB Hapkido

21 HSPU's (feet on wall)
21 Bar Dips (8 assisted)
21 Push ups (Elevated, feet on my bar!)

15 HSPU's (feet on wall)
15 Bar Dips (10 assisted)
15 Push ups (Elevated, feet on my bar!)

9 HSPU's (feet on wall)
9 Bar Dips (6 assisted)
9 Push ups (Elevated, feet still on my bar!)

16:50

Anyone here from Northern Ohio?????????

Did a 5K warm up (26m 15s)

Push Press (sub for handstand push ups)
42 - 25lb
30 - 20lb
18 - 15lb

Dips off of bench 21-15-9

Misread the WOD before going to gym and thought I was supposed to be doing pull ups instead of push ups so did

Lat Pull Downs (sub for pull ups)
42 - 60lb
30 - 60lb
18 - 60lb

19m 45s

Team Emerald Coast

Kids
Daniel: 5:58 w/ assisted dips
Terri: 5:02 w/ assisted dips

Adults
Anabel: 5:07 w/ assisted dips
Joey: 4:01 as rx'd

10:00
Bike 5 miles.

- CrossFit warmup -

16:30
C2 intervals for 2000m for time: 9:15

- CrossFit warmup -

grease the groove with:
shoulder presses
dips
push-ups
about 45 of each

CFw/u minus dips.
41 yoa, 182 lbs.
Toes on power rack, p'ettes, rings

9:58

My tri's can't try any more....

Thanks Coach and Lauren.

Bw203
44yr
11 min.
No rings

Sub Self Assisted HSPU:
Paul 9:52
Jen 8:21 (Ring Dips with toes on box)

Let's do another Linda instead, I said.
I upped my weights for the first time since first Linda last October:

Cl:155
BP:195
DL:295

.... 50 min, and it's a wonder I finished at all given not only the egg/cheese/sausage lunch, but a creamed + sugared coffee!

BW190\41

I salute you all.

Nice, RickA.

HSPU against wall with girlfriend assisting, pushups, 3:1 bar dips

23:54

Matt Palozola, #'s 52 & 56,

Any chance you graduated from DeSmet in '84? Anyway, hope to see you at the KB seminar.

Day 9:

24, 220#
15:58
Push-ups off dip bars, regular dips (no 3x ratio). Will do 3x for next one.

Sorry Coach,

Skipped this one.

Gavleston has the best wave sets today I'd ever seen(courtesey of Alberto) so I went surfing instead. Now I'm too tired to lift arms much less do this WOD.

Someone please give me some hardcore rock/metal that I can listen to while doing Xfit....I need that extra pick me up that makes me wanna break stuff..Music like mudvayne,godsmack,slipknot....any others?

19 min. hspu assisted on squat rack (one foot), 3:1 bar dips killed my time and destroyed my tris. need some rings. also ended up ripping off the callous i destroyed from yesterdays wod.

anyone in charleston?

Where and when does CrossFit Ft. Lewis meet?Contact me at byron.reburn@us.army.mil

Thanks,
Byron

Time = 26.21

Broken sets on everything except push-ups.

Subbed 50# dumbbell press for HSPU and 3x parallel dips for ring dips...THAT WAS A LOT OF DIPS!

27:36

Chris 13:04
rounds 2 and 3 were partial rep HSPU's
Finished up with 5x5 squats at 185

Julie 11:42
42, 30 and 18 sec handstands
dips with feet on chair
push-ups on knees

bw 160
age 16

subbed 85 lb shoulder press for hs pushups

total time: 20:11

bw 200lbs

25 mins

I made rings and did them for the first time. Dips were severly broken on first set. I got used to it afterwards.

18:02

subbed 115# OHP (turned into a PP on 2nd set) for HSPU

OK, really goofed up the sprit of this wod.
DNF and sets were so broken that I couldn't keep met-con going either. Maybe next time.

Finished 1st round (21 reps)
Sets broken. Limited ROM on HSPU - Bar Dips.

11:16
J

John Seiler,
You a DeSmet grad too? I'm '94.

Since i did this WOD last night as soon as it was posted i figured i'd do a nice leasurly swim. 2 miles in just under an hour. My chest hurt from last night.
DOMS my new addiction!

Will R. #85
you probably strained where your pec attaches to the costal cartilage. Can you push on it with one finger and make it hurt?
rest & ice brother.

Mandatory Monday Rest Day. Will catch up with you all tomorrow.

BR #164
Yup! West side of Cleveland. Feel free to email or send word in tomorrow's comments.

DJ: Thanks for picking up on my little victory yesterday!!

Darrell

First WOD back after a neck injury

completed as rx'd untimed (likely about 15min)

Workout #1- 3 mile run

Workout #2- CFWU x3(-dip)

WOD :15::50 (Sub 3/1 bar dips for ring dips.)

Knee felt pretty good running today. About 75%. It was a slow pace though. Like :08 miles. The WOD left me unable to bath myself again...(lack of functioning appendages) Which I dearly need to do. All HSPU's were strict nose-to-deck. The ones I didn't go deep enough on, I did extra for. Done unassisted, w/the wall only to balance against when I started teetering. By the end of the 2nd rd, they were starting to brake into single and dbl reps. It's funny watching guys at the gym stare at me while I struggle to do 9 pus-ups.

Tony- It's almost like S&M.

Get some, Go again!

Light cavalry sword warmup. No missing limbs a plus.

17:05 total. Broken sets. Need to work on those h/s pushups. That last journal article helped but got aways to go.

Bingo- It's not a little victory when they all count bro. Keep it up.

Most importantly... Don't forget who this WOD is named after. Nor the price he paid!
J.T., Rest in peace.

8:32
Still not feeling well.
Did HSPU with feet on wall.
Reg dips x 2.
PU, hands and feet on blocks for full rom.

18:11
hspu with feet on bar
dips 3:1
rom on the hspu got worse each set

My WOD
Only did 2rounds

21 and 15reps of:
HSPU(self assist)
Ring dips
Push-ups

13:20

Does J.T. stand for junked triceps?

Steve:
HSPU assisted (approx 45degrees)
33:24

Sabina:
sub'd incline pu for HSPU (assisted), dips on chair w/feet on ottoman
did knee push ups on 15 round
ended after 15 round
28:49

CFWU x 3
20:55

MUCH harder than I thought it would be...
Sub'd 3 bar dips for rings (135 dips is a lot)

Form got very sloppy for all three at end

12 minutes as rx'd

crossfit@rawc.org

Age:42, Wt:179, Time:24:32

Subbed the following for WOD:
3 x hill near house on Mtn bike. (PR by 2)
50 x 24" box jumps
50 pushups
10 x 20# ball slams

I practiced handstand holds yesterday, so I wanted to give my wrists, elbows, and shoulders a break today.

AHR:146, MHR:165

25lb DB shoulder presses (strict presses)
sub for HSPU.
self assisted ring dips
push ups
21,15,9

Age:37, Wt:128

Subbed the following for WOD:
Walked hill near house 1x
50 squats
50 squats with 20# medicine ball
15-12-9 pushups leaning on 24" box
15-12-9 situps

Regular dips instead of Ring Dips
7:15

Subbed Ring Pushups instead of dips
Time: 19:42

The handstand pushups are what killed me.

WOD 10:35

Also did Sunday's workout 13 rounds of pull-ups

12:09

HSPU with feet on bar
Ring dips with green band

13:25

sub 3 X dips ....man that is a lot. need rings.

hspu are still under full rom due to shoulder, can't wait to get this thing fixed

beer time

21 HSPU very challenging broken sets and assisted
63 dips 30, 15, 15, 3
21 pushups
45lb db military press 15 (tried assisted on smith machine and it was too much weight off)
45 dips 30, 15
15 pushups (very hard shoulder popped on knees to elbows work yesterday)
3 HSPU (could not do more...)
27 dips (20, 7)
9 pushups

5 1 minute sprints on Jacob's Ladder.

Team Tikrit
(Posting seperately)

I had to send Mat Bunch off on his R & R leave with a little competition this morning.

WOD as rx'd..

Time: 16:58 (two minutes longer than last time (14:40). Been out of the loop for awhile and I have neglected the hspu and rings.)

team tikrit:
joeyd posted
mfbunch: 17:10, first round went pretty quickly, hspu second round were...difficult

18:35

btw, third round was ugly too

10:10 as rx'd

CrossPit @ Brand X

4 rounds (Pack)

21 Knees to Elbows
15 DB deadlift (round 1 - 35#dbs, 2-4 were 25#dbs)
60 round kicks

32:04

Bw-201 49YO
16:35 as Rx'd
HSPU done against wall, 90 degree angle, nose 4 inches from floor.
Ring-Dips (much tougher than straight bar)

30 mins.
HSPU's done w/ spotter & shy of floor by about 4" or so. All sets broken into 5's or less. Halfway thru rd. 2 I realized I was doing sit-ups instead of push-ups (brain fart), so I made the correction and made up for the shortage of push-ups at the end. Sub 3x on std. bar dips and all sets very broken. Finished w/ some ab work.

Vanessa-15:13 w/negative ring dips

Sarah-17:55 w/negative ring dips

Jason-15:20 as Rxd

any crossfitters in the buffalo, ny area? Hope so.. Let me Know...

sore neck which traditionally gets worse with HSPUs...decided to run 3 miles instead

BW: 300

set 1: standing press 115lbs x 21, jumping ring dips w/ bands x 21, pushup x 21
set 2: standing press 115lbs x 4/95lbs x 11, jumping ring dips w/ bands x 15, pushup x 15
set 3: standing press 95lbs x 9, jumping ring dips w/ bands x 9, pushup x 9
- all sets broken
time-16:30

g/h situps: 3x10

Bwt-166
Run 1 mile @7.5

45lb db standing press 5/6/6/4
21 Dips/21 Pushups
35lb db standing press 7/8
15 Dips/15 Pushups
25lb db standing press 4/5
9 Dips/9 Pushups

All sets broken, shoulders/arms on fire!

CF WU x 3

HSPU w/feet hanging from bar
Dips fixed bar. Didn't think about a x3 equalizer but I was toast anyway.
Pushups broken

Approx. 15:00

Age-50/Bwt-240#
subbed military presses @ 95# for HSPU and 3:` regular dips of rings (not sure I could do better with rings), pushups as Rx'd! 14:42

HSPUs done on paralettes, feet against the wall. Partial rep (head to hands), then full negative (shoulders to hands).

Ring dips killed me again.

Did some kicks on the heavy bag during 'rest' intervals.

20:07

24:28

Tougher than I remember...again

Doing push press until I work up to some decent weight and can do assisted HSPU. Did dips on the Gravitron.

1st round:
21 push presses (35# barbell) 11/5/5
63 dips started at 60# assist (9) then 80# assist (5) then 100# (10, 10, 10, 19)
pushups (2/10/4/5) okay so only the first two were real pushups and the rest were girl pushups, but my knees are all bruised up from MMA, so I'm not sure it hurt any less, ha ha

2nd round:
35# push press (5/4/3/3)
dip w/ 100# assist (15/15/15)
pushups (15 in a row!)

3rd round:
35# push press (7/2)
dip w/ 100# assist (27)
pushups (3 real ones, 6 girl pushups)

I think I was at the gym for around a half hour.

9:55

Full ROM.

10:42.

-D.

10:56

15:24 subbed 2x regular dips for ring dips
All HSPU done to a depth of one yoga block
All sets except PU and 18 dips broken

13:20

25:37

HSPU started at 3/4 distance and ended at 1/4 distance.

24:34
HSPU SelfAssist w/65" high bar

Need rings - Subbed 2:1 bench dips

21:00

15:00

I finally have my Rings

BW-223 BF-22%

As Rx'd, but range of motion began to decrease in my HSPUs as time went by.

Time: 8:28

HSPU assist with feet hooked over BB
35:12 - A Crossfit record! I don't see any longer times posted.

Performed the BB Thruster workout from Saturday.

QUESTION?

Does anyone experience small blood vessel bursts in the face, especially around the eyes, after doing HSPUs? Not too long ago I experienced this around my eyes. It cleared up in a few days, but I am hesitant to try full HSPUs again. For now I do elev push ups at a steep angle, say 75 degrees. It's when I do the HSPU at 90 degrees that I am afraid I will rupture the small vessels around my eyes again. From what some have told me, the vessels burst because I was holding my breath at times while performing the HSPU. Any thoughts or tips would be appreciated.

Corey

21:00, with handstand holds/practice 2 min/round. All ring dips unassissted. Pushups unbelievable difficult after handstands and ring dips.

Did this on 06/13/06

All sets broken and no rings for dips. Did 63-45-27 regular dips.

37 yoa
6'1"
190

15:43

14:08, but only doing regular dips at 1:1. couldn't imagine doing 3:1 at this point.

As Rx'd 17:10

HSPU assisted on rack

1st rnd 7:03
2nd rnd 5:58
3rd rnd 4:08

All sets broken

shoulder press 145lbs
ring dips
pushups
21-15-9
total time: 23:32.7
bwt 235

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Total time = 9:09

Notes: Kids jungle gym version of J.T. HSPU were done with feet hooked on step and body at about 70 degrees. No rings and no dip bars, so used hand rails about 3-4 feet apart and lowered myself until it felt like my shoulders would rip apart. Did not do the 3:1 sub.

18:40

1st round hspu unbroken everything else were subdivided

3rd day of Crossfit, BW 299 (Up three pounds and not cheating on diet?! Hope that's just "one of those things") Couldn't get to this yesterday so doing it a day late.

Subs: 50lb standing overhead press instead of HSPU, Most pushups on knees, bench dips 1:1 for ring dips.

Finished so toasted that I forgot about my timer but I'm guessing it took me around 17 minutes.

Subbing bar dips for ring dips

25:42

Yuck

Glad I was not the only one that did 3 rounds of 21-15-9. I read it today and there is no meantion of 3 rounds. Gave up keeping time after I had to shinny up the willow tree to adjust the new homemade rings. The dips were poor form and the HSPU were with the feet hooked on a bar. I look forward to being able to do the actual thing.

Also my kid is loving all these rings, ropes and pull up bars I am putting up. Especially since he can compete with me on the body weight exercises.

age 41
bwt 198

19:06

3:1 regular dips to ring dips

Tri's fried.

cfwu x3
subbed regular dips 1:1
feet hooked on hspu
14:21

CFWUx3 (sans dip on 2nd and 3rd)
28:38
Wasted a lot of time in middle of first set getting right setup for HSPU in my garage. 3:1 bar dips, still no rings in my foreseeable future.

This one was pretty tough

21 modified HSPU (feet on table)
21 dips + 42 jumping dips
21 pushups

15 modified HSPU as above
8 dips + 37 jumping dips
15 pushups

9 modified HSPU as above
9 dips + 18 jumping dips
9 pushups

total time: 13:06

Lots of subs: shoulder press (70-55-40) for HSPU's, 130 pounds of assistance on the dips, and push-ups at an angle. Shoulders turned to jelly trying to do push-ups after dips.

20:32

wall hspu's, sub 2:1 regular dips

Untimed.

HSPU to a 8" ball, still can't do these.
Sub'd bar dips 3:1
Used 6" "stilts" to extend the ROM on the pushups

Ouchy...

-10 hspu then moved to regular shoulder presses
-2:1 fixed bar dips instead of the 3:1 ratio
-did not time workout

CFWU: x3 -dips

WOD: 14 mins w/ HSPU on wall and Bar dips 2:1

20:27

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

10:44
Self Assist on HSPUs

18:39

I've gained 5 lbs recently- not a good idea for bodyweight exercises. I also went deeper on the HSPUs, down to a 2 inch pillow for the first set, had to go to a 4 inch pillow at the end.

As Rx'ed, subbed ring dips for 3:1 dips. I'll have my rings soon!

Previous time: 19:48
Today: 18:00

Goal: 10:00 or less!

As Rx'd: 12:10

ft up on side of panel truck for hspu,reg dips(had to do 1:1), tri dips with 45# ,pu. set of 5 also added. about 22 min. hspu and dips broken for sure!!
After a breather: 70#
superset
6-5-4-3-2-1
Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

17:31.5

Full ROM on all movements.

Subbed 3-1 Dips for ring dips, HSPU with feet hooked over smith machine bar...2:20..Military press with DB's (10lbs apiece) assisted dips on Gravitron with 100lbs of assist, and incline push ups... 25:26

I meant to say for me 21:20 and after CFWU x3-Dips

Subbed handstand push ups for thrusters.

14:21 min

Playing catch-up after being on vacation (Yampa River trip with family) for first week of June.

CFWU x 3 - dips

J.T.

subbed bar dips 3:1
HSPUs with feet hooked over bar, one foot first round with other foot extended, resorting to mostly two feet assisted in rds 2 and 3.

18:00 PR by 2:45

followed with 5 x 5 back squats at 165#.

21 HSPU - head NOT to floor on all reps
15 Ring Dip - toe assist
21 PU

12 HSPU- head NOT to floor on all reps
12 Ring Dip - toe assist
15 PU

9 HSPU - head NOT to floor on all reps
10 Ring Dip - toe assist
15 PU

Total Time: 21:30

11:06 self assist HSPU
round 21- 3:47
round 15- 4:47
round 9- 2:32
done after 38 mile ride.

19:17
did hspu with toes on smith machine bar
did ring dips with elastiband assist for toes
reg pu as rx'd
ALL sets broken... tough tough workout
HOOAH!!

Modified to 15-12-9 with #14 on Gravitron for pull-ups and dips. 35# bar for push-press.

13:44.

16 mins. Dips (bar singles) & PU done with 20kg backpack. PU on parallettes feet slightly above horizontal. Pinched nerve in neck causing shoulder pain made HSPU's difficult.

Half J.T. (rounding down)10-7-4

HSPUs (5 boards)

15:30

Man that was tough. I somehow regressed, cuz last HSPU workout I could do them all the way to the floor, against wall. Today, my shoulders just gave out. Triceps too. Can't even post a time, cuz I didn't finish. But I'm a sweaty mess after 22 minutes, so maybe it did some good.

CFWU 2x10 (no dips)
Modified HSPU with thighs on padded waist-height bar
Subbed ring dips with parallette dips without adding reps

13:26

3 roundsof
21 modified handstand push ups (2@15lbs)-too hard
15 modified ring dips (120lbs assist)-pretty easy
9 knee pushups- i hate push ups
13:30 min total

age: 34 btw: 192# ht: 5'8.5"

J.T.
time: 12:07

HSPU self assist on my sons jungle gym ;)
RD's on home made pvc rings suspended on sons jungle gym(using roof rack straps and some climbing rope!)broken into 3's and questionable form.
Like some said above can't belive how difficult 9 push ups (next to my sons jungle gym) can seem!

Goal for next time is to do HSPU's w/ legs straight against wall for balance only. At least one unbroken RD's!

13:29, "between two heavy metal chairs" dips.

a day late.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 12:17

First set of HSPU as follows:
set 1 (against wall): 15(PR!), 3, 3
set 2: 6 (against wall), 7 (self-assisted on smith machine), 2
set 3 (self-assisted): 6, 3

Not bad considering i spent all day wallowing in a feverish haze. but i do have a weird, deep pain where my right pectoral ties into my breastbone; wouldn't it be deliciously ironic if, after all this strenuous exercise, i dropped dead of a heart attack at 36?

MCO @ N Bend today with the truck.
Hard work! Long day. Felt like WOD!

20:43

HSPU broken and assisted
dips (parallel bars) broken
Push ups broken

14:15

First time doing J.T. I had to do double jumping ring dips!

22:37

Wife assisted HSPU - all sets broken
ring dips as rx'd (1st time) - all sets broken
PU's

16:20

broken sets, wall balance HSPU's

16:35 (only pushups unbroken)
HSPU - against wall; ~1/3-1/2 ROM
Ring Dips (finally made some "Matt G" rings) - ~3/4 ROM on most, not going down far enough
PU - good

Assisted HPSUs, 1:1 regular dips...

7:32, 1:37 improvement over PR....

BW 125

20:00

HSPU - with feet hooked over the Smith (broken on 3rd set)
Dips - parallel with chair to assist (broken)
PU (broken)

The arms were dying...

As Rxd: 25:22

In previous attempts at this WOD, legs were supported by olympic bar or rings for high incline HSPU. This time, I used the wall (still inclined rather than vertical, but pretty steep angle) and it killed me, and my time. HSPUs are definitely one of my weak points. Need to figure out a way to build up strenght in that area.

19:38

HSPU assisted on squat rack
Bar Dips x 2 (42, 30, 20)
All sets broken

Was traveling, did this alternate workout Monday.

21-15-9
1 pood kettlebell swings
45# Thusters
20# Wallball

I love the 'reality' of people here! I'm brand new to CrossFit, still working on the HSPU's, and don't have rings yet.
Did manage HSPU's at a greater than 90 degree angle still bent at waist with feet propped on table. All the parrallel bar dips (subbing 3 for 1 ring dip as per FAQ) and all the push ups. Given that is was a lesser workout, my time was 16 min +. Going to swim laps this afternoon to make up some of it!

12:59

21-15-9 HSPUs
63-45-27 Dips
21-15-9 pushups

PR by :14

Dips were with feet on ground. All pushups on toes.

Today (3-8/2-3/12-24/10-9)

TOTAL: 12:59 (13:13/17:02/15:36/15:16)

20 lb dumbells standing overhead presses 21-15 (broken) - 9
max assist Gravitron dips 21-15(broken)-9(broken)
push ups 21-15-9 (all broken

Subbed 3x bar dips, but I had to stop doing the hspu at #9 of the second set of 15, as I seemed to have strained a rib muscle!? Hopefully nothing too serious since I managed to complete the other two components, 14:18

Did continuous clock Pull-ups WOD first then:

4:56

sub'd 2x chair dips (feet elevated) and 2x push-ups for ring dips - last time used vest too but did't have it with me.

Round 1 HSPU were great & unbroken, broke dips and PU
Round 2 HSPU were very good, dips/PU broken in 2
Round 3 HSPU fair, last couple were negatives, dips/PU unbroken

Matt McKinley and Steve Sengebush as RX'ed. Very long, killed us

15:10

10:04

26:20
HSPU - Feet on table
Ring Dips - 3:1 regular dips for first set then 2:1 for second two sets
Push Up's - broken

11:09
a little slower than last time. about a minute and nine seconds slower.
hspu-assisted with heals over bar.

dips-63;45;27.

pushups-ugly.

27 minutes.

HSPUs against the wall.
Bar dips at a 3:1 ratio.
Regular pushups.
Lots of broken sets.

Last time: 45 minutes.

2 Mile Training Run
Then Minute/Minute Pull-up Drill
Then Wod.
8.39

13:52

25:17

Struggled on the HSPU's due to a lack of consistent Crossfitting over the past four weeks. Time has also made a considerable drop. All dips were 1:3 bar dips.

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

15 hour SWAT Call -Out (Reno); no WOD for me.

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

sub'd 3:1 bar dips
16:57

As Rx'd

9:45

Sub'd 3x regular dips
14:25

did 6/13.

cfwux3 (no pullups, no dips)

15:30
w/partner assisted hspu
mix of jumping & box assisted ringdips

18:37 minus a two or three min. interuption

Hello everyone!

The dips where the hardest part of this.

"J.T."

21-15-9 reps of:
Handstand push-ups (Self assist on ladder on a high enough wrung (sp?) on which it was almost as hard as doing them properly.
Ring dips (normal dips 63-45-27)
Push-ups

Time = 20:34.

London Crossfitter!

Last time 11:57

This time 11:27
HSPU done with feet on top rung of bench bar
Ring dips an Push ups as Rx'd :30 secodnd improvement-I'll take it!

Rx'd 28:17

subbed 30# db presses for HSPU

30 min

Wall assist handstands.
Normal dips, not ring.

7:02

BTW, #308 - Reno 911?

modified 21-15-9 reps of:~28min
db press 65lbx21(11,6,5);65lbx3,50lbx12(8,4);50lbx9
dips 63(12,20,12,10,5,4);45(15,15,8,7);18(9,9,5,4)
Push-ups 21,15,9

BW 170

10:00 even. Sub parallel dips for rings otherwise as rx'd. 90 sec off my pace from last two times just didn't have the jump today.

14:38. Did the HSPU's against a smith machine with the bar set at chin height.

10:08
breaks first round: 1 (15/6), 1/1
round two: 4/1/0
round three: 3/0/0
wu=10 min light stairs, arm swings
pressed for time
beat last time 12 and change

13 min

As Rx'ed except for regular dips instead of ring dips and my form for the handstand push-ups was abysmal.

"You post to what??"
-My girlfriend

bw:190, 39 y/o

18:55

HSPU against wall, poor ROM, but first time without assist
assisted ring dips (toes on box)

Preved Medved

25 minutes
(1 x HSP / descending dumbells from there)
(7 x dips / gravitron increasing weight from there)
(pushups broken but as prescribed)

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As rx'd.

6:58

Age 15 BWT 150

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