October 12, 2006
21-15-9 reps of:
Post time to comments.
Compare to 060612.
In the front squat, resting the bar on the shoulders with the elbows pointing forward is critical even if it reduces the grip to a few fingers loosely touching the bar.
Posted by lauren at October 12, 2006 6:05 PM
Any replacements for handsand pushups?
#2 Matt, I suppose you could do a standing military press, or even an assisted HSPU.
Would be nice if I had my rings, Just ordered from Tyler the other day. O well looks like large amounts of pullups an dips
Finally...I get to use my home made rings for the first time. Sweet!
No love for CrossFit Oakland?
max, i just spent the last 10 minutes watching the videos, great job. really top notch looking facility
GET SOME, Carrie!!!!!! Love those high elbows.
Still not sure why watching the videos at http:crossfitoakland.com would trigger a spam filter or manual removal?
Since these are not MU's we don't have to do Pullups as well if we don't have rings- correct? Logically it seems that performing 3 traditional dips for every Ring Dip should suffice or am I off?
Carrie the hottie is back!!!!
super elevated push-ups against wall;
ring dips with feet on bench behind;
push-ups as Rx'd
about a minute and a half of my last time
What if I can do only 6 hspus?
After my first lap of 21s I was shagged.
I had to start splitting my sets to get the required reps out until I could move to the next exercise.
95Lb Thruster x 80 (Broken sets...Like I had a choice)
205Lb Bench x 10
50 Dips (Broken Sets, I was done.)
Just ordered rings- yes yes yes!
43, 158. 5'11.5"
JT last time 13:00
this time 8:30
Subbed as before with piked HSPU and bar dips - still, big improvement
Warm up: 10km
Subbed Ring dips with Dips reps 63-45-27
HSPU (legs resting on squat rack bar for balance)
Dips (standard dips x3, got to get some rings)
9:53 as rx'd, PR by 17 sec
have to go up on next one with vest, hspu practice only paying off a little
Funny, yesterday I was introducing a couple of co workers to HSPU, ring & bar MUs and today right back at it with this workout.
subbed jumping ring dips and my husband assisted me with handstand push-ups
Hit this one early today. As rx'd, but wearing a 20 lb. vest: 10:28
As rx'ed: 17:38, 4 min 20 sec improvement over last time (6/12/06)
did hspu piked on wall
rest as rx'd
This was a gong show. Got all of 4 HSPU, the rest were 2x seconds handstand hold. Had to run in and out of the house so time is a bit off.... but it was ugly. 25:26.
wu: 1 mile easy on treadmill, modified cfwu x 2 (ohs, ghdsu, be, pux4, dipsx4 hold handstand x 10s)
17:32 (last jt 17:10), tried selling out early
12:06 (HSPU still only about 1/2 way down but getting better)
a little over a minute better than last time
Age 29 Bwt 200
22+34 (first time with this one)
age 40 bw 235
HSPU - using a squat rack, I put the bar on the highest level so I can hook my feet on the bar for some assistance. Everything else is as ordered.
Mile run afterwards - 9 min.
See Tami, today you did not have to nag me. I still need the nagging.
P.S. Tami is my motivator if I am getting slack.
This was an exercise in ego swallowing. I hit the first set hard and pretty much was at vertical knocking off the 21 HSPUs. I am usually strong at ring dips and was expecting to make up time, but I couldn't even do one. I had to rest for 2 minutes before I could get going. Then I got to the pushups, again where I usually make up time, and couldn't even get one going. I then realized that this was going to take a while. I ended up doing the 15 and 9 rep sets with my feet elevated on the 24" plyo box.
So sub'd as discribed above for the HSPU and did everything else as prescribed.
Could you do ring push ups on this workout. I've seen people who lower the rings to the floor and do push ups on them, but I don't know how hard it is. Thought it would be cool to try on this workout.
big pipe: did 1st set of 21 HSPUs full ROM w/out a problem. 2nd set only able to get 6, so did handstand holds til failure. 3rd set only 2, plus handstand holds. also subd 3x bar dips
22:09, plan to do the additional 16 HSPU's throughout the day....still a big improvement over last WOD w/HSPUs
8:56 - HSPUs nose to carpet, first two sets of rings dips had rings turned out and away from body (last set was in close and anyway I could hang on), chest to deck pushups.
subbed standing military press 145lbs (slight dip in hips near end) all sets broken
ring dips (first two sets broken)
push-ups (first set broken)
last time 23:32
this time 17:58
age 31 bwt 240
HSPU + ring dips + push-ups
First time doing HSPU without assistance. ROM started at about 50% and then gradually decreased to pulses there at the end.
55lb assist in dips
I could count the screws in my collar bone after this!
9:45 as rx'd....a 25 sec improvement, but the recovery for HSPUs is limiting. I started with 11 in a row and at the end could only do 2....
hspu were negatives
Modified from BrandX:
Shoulder Press (1st rd. 20lb each, had to drop down to 15lb each due to my weakness)
Bar Dips (gravitron 30lb assist)
I was aiming for 15:00, finished in 15:02.
Worked on Burgener Warm-up afterward.
Serious joy that was. Added in a few 400m sprints on the bike to round things off. Time? No idea. Too long!
As rx'd 16:26. Self-assist on the hspu
Is that Al Grore doing the front squat in the picture? He really let himself go after the election loss, so it's good to see him trying to get into elite fitness.
Did two real HSPU's (against wall) then rest were little dips (but some without the wall). The ring dips, which I can usually do 8 unassisted were a killer and I could not do even one--so I went assisted on those.
Subbed inclined pushups for handstand pushups. Did regular dips, not ring dips.
1st set of inclined pushups was unbroken. 3rd set of all exercises unbroken.
JT as RX'd 6:35 ties PR
full ROM all exercises
KB w/o afterwards
JT as RX'd 6:35 ties PR
full ROM all exercises
KB w/o afterwards
Lot of subs:
21, 15, 9
For HSPU: Standing shoulder press, no body assistance,75# all broken
For dips: 45# DB Bench press, all broken (thought I had grabbed the 40s)
For pushups: Chins, all broken except last 9
Did shoulder presses, because I am not very effectice at self-asssisted HSPUs. Did bench presses because dips are out as a result of tweaked pec from doing a boatload of dips a few weeks ago. Did pullups because pushups weren't happening after bench presses.
Forgot to mention time: 20 minutes. I was smoked as usual.
CFWUx2 minus dips
HSPU subbed with HS static hold with slight dip
21, 15, 9 x 3 sec.
Same with ring dips
Pushups as rx'd
I recently had a chiropractor tell me that I shouldn't be doing squats or deadlifts because the excess pressure damages the spine. He said that those exercises do more harm than good. What is the crossfit thoughts and comments on that?
subbed 3x dips
HSPU against wall
A LOT of the HSPU's were negatives. Especially towards the end. If you can do 21 off the belt your a stud.
52 y/o, 154lbs.
subs: jacknife push ups (feet above hips on plyo ball) for HSPUs
2:1 bar dips for ring dips
10 each on rings at Deer Valley Park
assisted dips, cross, pushup
skin the cat, jacknife, jumping MU at collar
rope: 100 singles, 10 double unders
partial rom HSPU
12:58; self-assist HSPU/ring dips.
First time with rings...considerably harder even though my time was better.
Round 1: HSPU unbroken and good depth, dips broken 16/5, PU unbroken
Round 2: HSPU and dips broken in two
Round 3: same as round 2
Even the push-ups (normally strong) felt hard after the ring dips.
Followed up with easy planche and tuck practice and stretching.
I don't think I've ever been more frustrated by a WoD before this. Seriously, does the narrowness of this one bother anyone else? Do the goals of the Crossfit program go something like this:
1. Metabolic Conditioning
2. Functional Application of Strength
3. Extreme Tricep Endurance
Anyway, I'll stop now before I come off as too much of a sourpuss. On to the results.
27 yo, 172 lbs
Only did as much as I could manage in 20 minutes, which was
21 Dips (regular ones, cause I suck at this exercise)
Straight up dips are just really hard for me. I can do at least 3 times as many handstand pushups. I also found myself throwing in random handfuls of squats and pullups between broken sets just to alleviate the relentless tricep onslaught.
Maybe this just means that tomorrow's WoD will feature unbridled leg-crushing action. Bring it on.
#53 that's alot of bs. Squats and deadlifts stand alone in developing functional ground-based strength as long as they're done with perfect form. There's thousands of crossfitters that squat and deadlift heavy weekly, and are all the better for it. Not to mention the deadlifting that takes place in everyday life.
Jay, find a different chiropractor.
Wow, really found that hard. Having a low energy day!!
35yrs 5'11" 180lbs.
As rx'd 20:40
Brandx pack workout
subbed overhead press with 95# for HSPU and bar dips for ring dips. This was very difficult. All sets ended up being broken. Actually started with 115# on overhead press, but i discovered very quickly that I would need to change that. great workout.
#53 my chiropractor does squats and deadlifts with me. find another chiropractor.
21 yrs, 5'10", 155 lbs
Subbed 1 parallel bar dip for each ring dip, and military presses for HSPU's. Did the workout 3 times, time 37:35.
Handstand push-ups did 1/3 - 1/2 way to floor;no assist and sub'd dips at 1:1
Still looking for anyone in the Hilton head Island/Bluffton, SC to Crossfit w/
I did half-tabatas (4 rounds per exercise) of squats, situps, flutter kicks and those in-place lunge things... lowest scores were 16, 20, 35 and 30, I tried to keep all the scores the same each round.
Anyone wanna write a couple lower body WODs for me? Posted my e-mail addy, just take out the NOSPAM part.
All sets broken. First time with rings
HSPU- As best as I could
Jumping ring dips 42-30-18
21-15-9 HSPU & PU's
63-45-27 bar dips
Does anyone here experience with doorway pull-up bars? The "doorgym" says it is suitable for individuals up to 300#, but I would prefer input from anyone that has ever seen a big guy use one. I am 240#, but I am not going to be kipping on it or anything, just standard dead-hangs. Will this damage my doorway?
As Rx'ed 11:00, 4 min faster than last time.
Regarding picture of front squat in today's wod, I thought advice was not to look up when squatting. Is that only true of back squat?
Hand-stand push were insane.
21: Did 7 handstand pushups
15: Did 4 handstands, replaced the rest with chin ups
9: Did 4 handstands, replaced the rest with chin ups
Struggled with dips but I got it.
Pushups were flawless.
WU ran approx 3mi on street
Partitioned assisted squat rack HSPU on 2nd and 3rd rds
Sub bar dips partitioned all three rds
#74 Travis: I've tried a number of the doorway pull-up bars over the years. I'm 6'2" and have weighed anywhere from 200 to 235 lbs while using them. They wouldn't stay up and they damaged the doorjamb paint. It doesn't feel good to land on your butt in the doorway. Also, at 6'2" I have to do L pull-ups or I can't go down far enough. I haven't tried using one of the doorway bars in ten years so maybe they've improved in that time.
#53, your chiropractor is a crack-head.
Light, short wod. Did:
21 HSPU forehead to carpet
working crazy hours so thats it. now back to it....
#53 - Jay - I am a chiropractor, I have a masters in exercise phys, and I run 5 clinics with 16 other chiro's. Everyone of us recommends squats, deadlifts, cleans, and ESPECIALLY overhead squats. Even if you are degenerative in your discs all of these can be good. Find a new chiro (#63 and #66 are right on) who will work with whatever pathology you have (if any), to walk you through the right progression.
as usual my HSPU's are a fraction of what the real ones should be, I just cannot help but clinch a toe around the bar and sure enough, I can tell I am helping with it... aaargh.
Otherwise, felt good, unbelievable how hard a push-up is after a bunch of HSPU's and RD's!!!
Still a noob but workin' my way up slowly but surely. Don't have rings so sub'd dips one for one.
(still plenty challenging)
age - 37 in three days
bw - 175
Maybe after I get out of the shower I'll be able to raise my arms above my head.....
Forget the time. I had no idea that a simple pushup could be so hard after heavy presses (subbed) and bar dips (also subbed). My arms are still smoked hours later. I actually timed it but it doesn't seem to matter as much as that I finished.
33 y.o. male, 170#
Subbed presses w/ 95# for HSPU
Time = 19:44
I've done it faster, but never with better form on my presses or deeper ring dips.
Very tired - almost bailed en-route. Sucked it up and pushed through it and didn't worry about the time.
21/15/9 Rep Rounds
HSPU - against wall, no assist but short ROM
Dips - dip station, full ROM
Bench Press - 135lbs
am i the only one whose shoulders are still aching from the last three days, even before I think about doing this torture?
good form, hspu to 6 inch from floor
good form hspu 9 inch from floor
Kipping hspu from floor
hspu 6 inches from floor
This was a mess:
HSPU legs on smith machine
Dips (regular) on weight assist machine 40 lbs
PU (very surprisingly) broken
That's a great thing you are doing there on your site. I'm checking in every day. Keep it up!
J.T. 21-15-9 as 9:37 rx'd First round hspu head to floor. The last two rounds rom got shorter. Slower by 2 min. zoning out ran out of energy.
8:38 with three interruptions for questions and comments
Subs: feet on Gravitron kneeling platforms for handstand pushups, 50lbs assistance for ring dips
followed with 3 sets of scap pushups (20 reps), plate loaded front squats (10lbs 12 reps), and floor dumbbell bench press (35lbs 12 reps). Then 1 set each leg of the lunges from the current Crossfit journal.
11:24 with 20lb. vest
8:15 last time at body weight
HSPU against wall
dips on rings
HSPU were ugly at the end.
377 and 404 - 11:15
As rx'd, but with broken sets. 10:39.
HSPUs to 3" box
Did limited ROM HSPUs, and slightly jumping ring dips after the first 9 regular ring dips.
I did regular dips... (no rings at the gym) Also,I did the HSPU's off the Smith machine. I have to get out of the mindset that I need to rest... I like this site because it challenges me on so many different levels.
I have a doorway pull-up bar in my office that everyone hangs on for fun, including the 300# tongans. So far it hasn't failed, and it is in its second year. It has a bracket on either side that is screwed into the posts with two screws each, and the bar tightens into the brackets. The only downside I have found is that you can't do a wide-stance pull-up. Other than that it holds up well.
as rx'd-16:23 Cant feel my arms
as rx'd nose to floor, dips in arm pits and chest to floor 9:39
45 lbs bar - shoulder press
assisted dips - 115 lbs
kneeling push ups
Did it in the office in my suit, go£%*mn it. Hallway handstands, dirty carpet pushups, desk dips. Not full ROM. Not timed. But good to do.
30:00 as rx'ed
Probably should have scaled this one down (I have a winging scapula on the right side which makes locking out HSPUs extremely difficult).
At least it's a good "push muscle" antidote for all the climbing I've been doing.
nb. Pushups on parallettes with feet on my 175# sandbags, ring dips from muscle-up position (shoulders maxed out), HSPUs nose to ground with heels on squat bar. Practiced real HSPUs against the wall beforehand (probably not a wise idea). Getting there with the real, free-standing HSPU, but god damn is it slow going.
When I can bang out 21 free-standing HSPUs(!), I will be a very happy (and strong) individual.
230 and 30yo.
HSPU with short ROM
Dips on parallel bars
Pushups were plain old pushups
Age 34, BW 150
cfwu x 3, minus dips
hspu were really shallow for last round
dips on bars
All as Rx'd though badly broken. HSPU's were great in the first set (16 in a row) but after that it was all downhill.
18:03 (still over a 1:00 improvement over my last time, even though it felt just as bad :p)
21-15-9 reps of:
21 Handstand push-ups
5 Handstand push-ups (too Weak)
5 Dead Hang Pull UPs
6 L-sit pull ups
2 Mile Run....16:55
Subbed Elevated Push-Ups for HSPU's
Handstand push-ups did 1/2 way to floor
sub'd dips at 1:1 (for time comparison to previous WOD)
I suck at two of these exercises. Actually, I had never done HSPU, so I just found out today that I really do suck at them. Did them with feet on the wall...last set could barely budge my arms without collapsing onto the floor. Ring Dips subbed reg dips 63-45-27. Sets severely broken up. I have a feeling that next time I do dips I'll feel a lot stronger.
Anyone think I should sub handstand holds until I build the strength/coordination to do HSPU? I don't feel like I got a lot out of the HSPU's today because I was such a gaper.
as rx'd 7'10"
man this one doesn't seem hard until you get past the first set of hspu.
CF w/u minus dips.
Hspu's on p'ettes, assist with toes...
Thanks Coach and Lauren.
28 y/o 170 lb 5’10” approx 12% bf
CFWU-dips x 3
Handstand push-ups (feet on rack): 21- 15 – 9 all broken
Ring dips: 2,3,5,6,5 – 3,2,2,3,5 – 3,3,3
Push-ups: 21 broken – 5,5,5 – 9 broken
Time: 17:52 Compared to 060612: 23:06
Where do I begin?
21 hspu feet against wall
63 regular dips
I couldn't do anymore hspu after 3 attempts I went to 35# x 15 rep dumbbells in a seated position.
Got about 15 dips on the second round done before the gym had to kick me out.
Total time for this progress: 35+ minutes
16:33 (may be a little off because stop watch screwed up and had to estimate time it was off for)
HSPU's feet on bar
Reg Dips (no rings) Killer for me today!
36 yrs old.
Subbed 3x as many dips as I have no rings. This was much harder than I anticipated. I had to really suck it up toward the end.
Did 10/10 and posted there. 24:38. Will chat with JT tomorrow.
Hey Robert P, congrats on med school! Thought no one noticed a couple of days ago, huh?! Try your best to sneak in the WOD or some kind of physical activity. Labs finish at 4:00. Take a break and exercise, chow, and hit the books. Make your weekend breaks gym time. It's a grind, Dude, and you need to take care of yourself so you are ready and able to learn.
Tons of docs in the community. When it comes time to decide on what kind of medicine to practice come looking for us. Good luck!
Ryan 26/#185 8:55
Jake 24/#197 16:05
Until Ediddy returns, I'll continue it...
...IT'S MOTHERF@^%ING TRICEPS DAY, BABY!!
Barrowed a pair of rings from a fellow CFer I found. It felt good to be able to do JT as Rx'd... But not as good as I would of preferred. The 5 days off helped my nagging injuries, but I had issues w/the HSPU's. All were 4head or nose to deck, but wasn't able to come to full extension on a few of them. Did extra for those.
*****To all the participants of the Boston seminar, good job. I know I'm late in posting this, but I wanted you all to know that you did a great. And thanks again to Neal and the CrossFit Boston crew. Oh and Neal.... Watch out for the cobble stone bro.
Get some, Go again!
HSPU against wall
21 hspu/ring dip/ pushups 2:26/1:46/:29
15 hspu/ring dip/ pushups 5:48/1:45/:16
9 hspu/ring dip/ pushups 3:32/:37/:11
Still rehabing my shoulder and tricep, happy with this performance. I'm seeing gains since I've started pt on my shoulder although still 4 minutes slower than my best.
slower than last time but better form. also a little iffy with the L shoulder from muscle-ups earlier. No noticeable problem though.
Age: 44 158lbs
Yeah, I won't will any awards for speed for this one! However, my homemade rings ($12.50 total) are proving to be priceless! All HSPU were assisted. 75% of Ring Dips were UNASSISTED (This is huge for me).
As others have stated, I could not believe how hard the push-ups were after my assisted HSPU & Ring-Dips. Great workout.
Gonna have to double up in the morning. Did a C2 row workout today.
5 x 1000k w/2min rest between each interval.
This is sobering...
subbed 3xdips for ring dips
HSPU only about 3/4 of the way down - sets very broken, lots of recovery before being able to continue on some sets.
I just had to laugh out loud at myself quite a few times.
lil pipe- did x3 dips, and HSPUs were on wall
ROM sucked on the last set of HSPUs but pretty good in first 2
22 maddening minutes and 36 sickening seconds, a whole whopping 6 seconds 'faster' than last time. I believe I'm slighly heavier now plus my form on the HSPU is more strict so this slighly offsets my frustration with this WOD.
One thing I don't quite get now is why people post where they do the HSPU? If you aren't doing them against a wall, where are you doing them? If I did my HSPU against a tree do I get more points?
36 YOM 192 LB's
CFWU X 3 No Dips
In the last couple of days someone asked a question about the validity of 3:1 or 4:1 substitutions for ring dips and ring p/u's. A couple of weeks ago when we had the massive amounts of M/U's I did 120 regular dips in around 20 minutes. I was up at our gym the next Friday night and decided to do as many ring dips as I could doing sets of 5 I made it to 43. I wasn't at failure on the regular dips but I was done on the ring dips.
HSPU with feet on bench behind me
Ring Dips with my new rings from Tyler (first exercise with them)
HSPU's 11 then 10
ring dips broken into sets of 5
P/U's 11 then 10
HSPU's 8 then 7
ring dips broken into sets of 5 again and I had my toes on a plyo box for stability
P/U's 8 5 X 3
HSPU's 9 in a row
ring dips broken into 5 then 4
P/U's 9 in a row
I have never been this smoked from an upper body WOD ever. I normally can motor through the P/U's and actually use them as active recovery. They were a struggle today. Truly a great test.
21-15-9 reps of:
Time 38min 40 sec
21-15-9 reps of:
Time 38min 40 sec
I heard from Coach via Mike M. today it is defenitely ok to post the link to http://crossfitoakland.com here: it was removed by mistake. So check it out y'all and feel free to leave comments: It's a lot of work to do this sort of thing daily (post videos), so I would like to know someone is seeing it!
Man I wish you could edit comments! I'll start spell-checking mine.
as rx'd 28:25
first time I did full HSPU usually they are assisted with feet on rings. I was down to doing singles at the end of the second set and most of the last.
Got my girlfriend to try the WOD for the firs time as well
13:34 with incline pushups (feet on couch), assisted chair dips, and pushups.
7:38, Smith Machine Assisted HSPU, Rings Dips, Push-ups, 21-15-9
Thanks JK for lesson!!
13:48. Sub'd regular bar dips at 1:1. I know this is less than the regular sub but trust me, it was enough to get the same extreme tricep failure. More importantly, I was short on time!
4 hours yardwork warm up. I should have done the WOD first and then raked and mowed.
Subbed military press for HSPU, started with 75lb did only 1, then went to 65lb and did 4, dropped to 55lb and did the rest with that weight.
Bench dips X 2
push ups on knees (couldn't even do half regular)
Arms smoked, shoulders screaming. Man, my shoulders are weaker than I thought.
Forgot my time- 17:26
did Fran first today, got a pr of 3:43! ( thats a whole minute better than previous pr!)
then did JT as Rx'ed 9:53! arms were fried!!!!!
13:30, lousy form on hspu's.
M*()&F*()ing ARMS DAY!
limited rom on all hspu's
1st rd hspu top of head to floor/ 2nd and 3rd, as close as I could get.
as rx'ed. Still struggle with the HSPU.
Time: Right at 13 minutes
This was a fake-it-till-you-make-it WOD for me. I can't do a single decent handstand pushup, but I made 45 attempts at them, nearly smashing my nose into the floor several times. I did 135 dips, since I don't have access to rings and the pushups. As lousy as my form was, it must have done me some good. My arms still feel spent.
Did J.T as rxd 11:05 then added a 2 mile run for some extra cardio.
It seems to me that all 3 exercises are functional multijoint moves. As a program Cross fit seems to spend a lot of time developing pull up ability as compared to push type strength, but this J.T. workout is purely upper body body weight push and it comes up consistently, so it may be (I'm no expert)designed to balance things out in a "randomized format" in simple terms "It's mother&^*(ing triceps day baby". 20'25" for me HSPUs done self assisted off a Smith machine, regular dips 3:1 (ouch).
On another note iy's fitting to pay tribute to a Navy warrior on the 6th anniversary of an almost forgotten battle of the war on terror. RIP to the 17 officers and Sailors killed in the Cole bombing in Yemen in 2000, One of the reports I read said one of the reasons they saved that ship was because the Navy had started a more rigorous fitness program fleet wide and the younger Sailors had better endurance and strength. I'm sure not "Elite Fitness" but still, HOO-YA go Navy!!!.
got rings! 19:45 vs 17:21 w/ 2 bar dips for ea ring dip 3/8/06 vs 20:56 on 2/3/06 w/ 2 bar dips for ea ring dip vs 12:57 on 7/6/05 w/ only 1 bar dip per ring dip. 15 min ellip wu 15/15. hr avg 125, hr max 152.
gotten "shaken off" rings after 1st rep--thot 21 were going to take a long time. let 3 or 4 other guys try them too. we all shook.
please provide me w/ some tips for increasing hip flexibilityas i cant get below parallel in any squat- involved exercise.This is the 3rd day in a row ive posed this request w/ no response please help
mod HSPU and jumping ring dips
some failure on last few HSPU's !!!!
CFWU + 4min jump rope x 3
Xtra: BS 215 x5x5
self-assisted HSPU and 2 x bar dips for ring dips
Shoulder still wrecked from arthrogram on Monday, so Tabata sprints on t-mill, followed by
double 44# kb full body attacks: 5x5
bw: 201 age: 36
warm up: jump rope 15 min.
33:29, decline HSPU, jump assisted ring dips, push ups as Rx'd. :)
21-15-9 pushups (on toes)
Slower than last time. Really tried to go low on the dips.
1/2 ROM HSPU off Hex DB Handles against Wall
Ring Dips [Alena Jumping Ring Dips]
Push Ups off hex DB Handles
#161 - Not sure what your stretching routine is -here are a few things you can try... 1. foam rolling w/ emphasis on the hip flexors prior to your workouts and sit on the area for a while until it releases. 2. lay on your stomach and take a rope over your shoe and pull up on the rope (quad/hip flexor stretch). 3. Try to incorporate isolated exercises for the glute medius as well (lateral tube walks). Another thing you could try too that I picked up from Gary Gray, is put your feet elevated on a plate and take a band around your thighs or someone's hands out side your thighs. Squat while pressing outward which will engage the glutes to fire and may help you increase your ROM below parallel. Hope that helps! -Lauren
11:34 w/ self-assisted hspu
#161, I hope Lauren's post is helpful enough. I'm sure Coach is a busy man and doesn't have all the time to help every single person looking for free advice. Kudos to Lauren for stepping up to lend a hand.
sub'd regular dips for ring dips (I'm not there yet) 14:51
Couldn't make it to the gym, so I did 500 push-ups in 20:56.
feet on bar for hspu, terrible effort today; range of motion was just lame.
29:55 scaled as follows:
21 wall-assisted HSPUs head lowered 4" from floor
63 - parallel bar dips
21 - pushups
15 - negative HSPUs
45 - parallel bar dips
15 - pushups
9 - wall-assisted handstands held 5 sec.
27 - parallel bar dips
9 - pushups
assisted HSPU, ring dips, push ups
1-15-9 reps of:
Handstand push-ups (assisted by using thin green powerlifting bands)
Post time :14:40
I was pretty much cooked after the WOD, but I tried to squeeze out a few bar MU's. I was able to get five ugly singles.
still on the road
no rings so I did the dreaded 3for1
CFWU(1 x 20) - dips
WOD as rcvd 15:00
45lb shoulder press
regular dips 1:1
cfwu x3 minus dips minus 1 set of back extensions.
21 shoulder presses (10@70, 4@65, 2@60, 2@55, 3@30)
21 plain dips (-100 pounds)
15 shoulder presses @50
15 plain dips (-100)
9 sp's (50 & 40)
9 plain dips (-100, unbroken)
9 bad pushups
26:35...HR avg 130, max 151
HSPU's self-assisted on side of squat rack--really killed my time. First time doing this WOD w/ rings-definitely easier than 3x std. dips! Shoulders and tri's really fried.
17:16 as Rxd
Hung homemade rings up in the barn first crossfit WOD in barn. Awesome!
cfwu x3 - dips
21:31 with mods:
18 assisted HSPU, other reps were 12.5kg bar military press
ring dips with feet up on log
I've missed a couple of months focusing on a big paddling race last Sunday. First day back in a while and JT kicked my butt. HSPU were more like negatives. The rest was ok.
The humble pie tastes good.
for a slow time of 14:40
Had to hang feet on top of washing machine for HSPU.
dips were with feet elevated and hands on dumbells (not alot of travel) so I did 40, 30, 20 on these
Pushups broken throughout.
need to work on these big time...
Subbed 63-45-27 bar dips
Rack assisted HSPU
Dips bar 1:1
need Tri strength
10:38, sets broken.
Hung feet on Smith Machine for HSPUs. At the end my legs were shaking mightily. Upper body smoked, want to cry.
1:1 dip substitution
self assisted hspu
wow! hard enough without rings... nothing left in upper body strength
1:1 dip substitution
self assisted hspu
wow! hard enough without rings... nothing left in upper body strength
16:43. Had to do less-than Full ROM HSPUs. Getting better, though.
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
4 Front Squats (175 lbs)
4 Passes through Multiple Box Jumps
4 Shoulder Press (115 lbs)
4 Push Press Style Wall Balls (20#)
As posted - 13:41
Heaps of fun!!!
BW: 240 (25%)
CFWU(10) x3 - 16:12 (sub dips with 200m runs)
Rest - 5:02
WOD - BrandX Pack 21, 15, 9 reps. 80# Press, Jumping Dips, Push Ups
Round 1 - 5:42
Round 2 - 7:05
Round 3 - 4:14
Total - 17:01
Ok, this one hurt. Lots of broken sets.
Time about 15 mins with quite alot of interuptions. HSPUs were'nt full depth still nursing a sore shoulder.
Full ROM every last rep...
Talissa: about 15 min.
No one to assist my HSPU's so did push press w/45lb and did 30/21/9.
wall-assist HSPU (21-15-9)
plain dips (63-45-27)
triceps were screaming!
Assisted HPSUs, 1:1 regular dips...
7:00.....:32 improvement over PR....
modifiyed HSPU & dips
with Self Assist on HSPU
We actually did this today (13th) since yesterday we took as an off day; we added some pullups too.
Is there an easier way to do hand stand push ups with just one buddy? I guess we're still getting the hang of it. We don't have rings so we stuck with regular dips. I think I feel tendons in my shoulders and arms I didn't know I had.
5 MU attempts at beginning of workout
2 successful jumping MU's
21,15,9 HSPU (feet against wall): Broken w/ lousy ROM
21,15,9 Ring Dips - 10 lousy ROM then jumping ring dips for the rest
21,15,9 Pushups: Broken but completed
This was my first attempt at rings and muscle-ups. Definitely need work on the rings and the HSPU's. I was surprised by the broken pushups as I am usually strong with pushups. I guess the other stuff had taken its toll on me.
23:00 as prescribed
Had a spotter to do handstand push ups.
1st set 5-6-5-3-3
2nd set 3-2-3-3-3
3rd set 3-2-2-2
Smith bar assisted HSPU
Parallel dips x3 with 55lb. assist
zac-31:00, did HSPU on smith machine and did assisted dips w/85 pounds and did 63,45, and 27.
mae-25:00, did regular HSPU and dips assisted w/ 55 pounds and 63, 45, and 27.
Time: 33 minutes
2nd J.T. ever, first time with homemade rings for dips. First time with more than 15 ring dips in one workout.
Every set broken, except for regular pushups. Chest and shoulders nuked.
Go Bucks, Beat Sparty!
Did a modified puppy version. Originally 15-12-9 of shoulder press, bench dip/jumping ring dips, pushups. I did all the reps but went from 2 x 20 lb dumbbells to 2 x 15 lb in the first round. I started out doing pushups on a hip height counter, moved to a waist height counter in the second round, moved to a chest height counter partway through the third round. 15 minutes.
21-15-9 reps of:
Ring dips (subbed regular assisted dips x3)
this was a tough one for me, dips were broken down into sets of 3 or 4.
Subbed presses for hspu 21 x 100lb, 15,9 x 80lb.
Regular dips. Cant remember push-ups ever being so difficult!
HSPU were weak. went from full ROM to minimal ROM to doing negatives at the end.
did one set hspu 21 then assisted ring dips but could not do one push up dang nabbit!
Note: Sub'd 3 dips for each px rd.
seriously broken, especially ring dips
last set reg bar dips 2 for 1
never thought I would have to break a set of 9 pu!
crossfitters @ ciscoSJ
Jonathan. Cracked rib, feeling worthless.
7:20, HSPU with feet on a bar.
Otherwise as prescribed.
Brand - same setup. 13:50
Did this with feet elevated on chair, dips on regular dip station, did not sub 3x regular per ring dip
total time: 6:47
sub feet on swiss ball for ring dips
wu=30 min hard eliptical
Sub HSPU's with elevated push ups
Sub Ring Dips with regular dips
CFWU x 3 (minus dips)
Subbed ring dips with 63/45/27 dips on parallel bars otherwise as prescribed.
HSPU with feet hooked on squat rack bar
Dips on regular dip station
Pushups as Rx'd
-Ring Dips (Jump up into rings, Neg. down, couldn't push up)
-Handstand P/U (Able to go part way down)
-P/U as rx'd
(don't recall time....shoulder presses to failure w/ tj).
As Rx'd (HSPU against cage/wall of gym)
Abs: 3 rounds of
"freethrow" situps (raising to 45 degrees, then free throwing med ball straight up, catching, dropping down) with 10# med ball-30 reps
"Round the worlds" (Passing med ball in crunch position around raised legs)-15 reps each way
"Behind the back" (placing medicine ball behind back, twisting to other side, picking it up, then twisting to put it back on other side)--15 rounds each side
Just wanted to pass on that a guy who works out at my gym who's a police officer made a comment to me half way through "Jeez, you training to go into the Marines?" and once I was done he asked me what I was doing and mentioned that his brother, "an ex-Navy seal" does this "Crazy workout from the web." Turns out it's CrossFit, and I showed him my workout book (since May).
This isn't the first time someone's come up to me in the gym to ask me basically what the hell I'm doing (or training for). Just wanted to share this because, hey, if you're doing something and people are not only noticing what you're doing, but coming up to you and asking you what you're doing, you *know* what you're doing is something pretty special. I know I'm not a CF affiliate/rep--but it makes me feel pretty good to not only see amazing results, but know that other people are looking on going "Whoah..."
Maybe I should get a Pukie shirt and just point next time....
Paul: Sub Self Assisted HSPU 10:38
14:19- HSPUs to a 1 inch pillow in the first set, to a 2 inch pillow in the 2nd, and to a 3 inch pillow in the third.
10kg DB presses
assisted ring dips
Age 50/BW 240# "JT" subbed regular dips (63/45/27), and elevated leg pushups for HSPU. 13:40
HSPU with toes on Smith Machine bar
ring dips with feet on bench
11:38, with HSPUs done with high-angle supported feet. Much closer to true HSPUs than I've done in the past, plus I got a 20s PR or so.
44, 5'11", 202lbs
--short rom with hspu and against wall but did each set unbroken
--no rings, so bar dips; was surprised to find out out i couldn't do 21 straight dips after the hspu's with a wimpy rom and in fact, 1st set was broken to 3 mini sets and i had to jump for last 2 or 3 reps
--of course i can do 21 pushups; wow, no i can't after hspu's and dips; the 1st set took 3 mini sets and i had to finish with chair pushups; sobering workout and once again feeling like a wimp
carol, 40, 151lbs
decline pushups, short rom bar dips
trish, 36, 140lbs
decline pushups, jumping ring dips
Forgot to post this from a few days ago . . .
15 mins. Assisted HSPUs. I was surprised with how tough this was . . . "Oh its just a little rabbit . . . arghhhhhh!!!!!!!"
14:49. Handstands assisted; regular dips done jumping; push-up negatives; broken sets.
Performed as RX'ed on 10/14/2006
Grinded through JT on Fri the 13th in the eve after a little Diablo Crossfit (www.diablocrossfit.com) wod in the morning.
As Rx'd: 19:45
as rx'd 15:59
Played with the CFWU. threw in KB swings, KB OHS, and evil wheel. As the days get colder, the WU seems to take a bit longer, so I think these additions will stay.
cooled down with a KB breathing ladder 1-10. the kb swings weren't great for this (heaviest KB I have is 1.5 pood), but it seems to make a fantastic cool-down for the wod.
sub'd HSPU w/ 135# military press first set, 90# after that.
sub'd ring dips w/ bar dips, no 3:1
29:54 as rx'd. As posted time suggests, long rests between single reps in the HSPU by the third round. Also, I was humbled and surprised at having to break up the first set of 21 pushups. That was just ridiculous. Liked the workout, though.
this is a lot tougher than it looks, i like it cause it was short and difficult, quick workout.
couldn't do handstand p-u so i did shoulder presses.
i still ache
sub'd regular dips for ring dips; added 5 reps to each round of dips
hand stand 21,15,9,6,3
modified hspu with feet raised on 4.5 foot poles. otherwise, as rx'd
15:02 with mods
HSPU assisted - toes on shoulder-high bar
Round times: 4:59/5:43/4:19
Power(*) for each round: 30.8/19.2/15.2
(*) work/time. Work(appx) = reps * BW * (.75 for assisted HSPU + 1.0 for Ring dips + .5 for pushups) = 2.25*reps*BW
Notes: "warmed up" with 20 minutes on C2; about 5140M, or a 1:57/500M pace. 1st round, assisted HSPU - no breaks, but arms felt like toast from then on.
cfwu x 3 (-dips)
subs: HSPU toe assist
ring dips jump to neg after rep 5,1st set
cfwu x 2 - ring dips
assisted hspu's w/feet hooked on bar on rack
great stuff. thanks coach.
CFWU x 3 minus dips
21-9-15 HSPU (all consecutive, ankles on power bar in rack, about 60 degrees, probably should try putting them on the wall next)
21-15-9 Bar dips (no rings, 21 and 15 were broken)
21-15-9 push ups (all broken, chest/tris/delts ALL TOAST!)
D-35lb db OH’s; 15:33
M-20 lb db OH’s, 50 asst dip; 17:32
Feet on squat rack bar ro HSPU
Dips on dip station
Was really worn out this morning.
Struggled badly to finish.
Arms still tired from last 2 WOD.
CFWU x 1
9:25 - three minutes faster than last time w hurt shoulder. This one causes me to make funny noises trying to crank out the reps. First set tough but doable, last two sets are brutal.
HSPU w feet on ladder
First 11 dips full weight, remainder w minimal leg assistance
Subbed 3 regular dips for ring dips
First set of HSPU against wall, fear of a broken nose kept the other sets to high incline pushup. Amazingly, the normal pushups were the limiting factor here, severly broken sets.
11:27 last time
9:28 this time- really surprised at the improvement- chest, arms, shoulders burning!
Godfrey 10:45- regular dips
Kamerans first workout-yeah- but didn't get a time.
poor ROM on the HSPU
21 mins. Done early morning and maybe that contributed to slowness. Dips done as bar singles, with 20kg pack. Push ups on parallettes with 20kg pack.
HSPUs (7 first set, then sets of 2 or 3)
RDs (5 first set, then sets of 3-4)
PUs (Unbroken sets)
19:56 but babysitting my 16 mo old at the time,,, transitions were >1min
Subbing bar dips (1:1--tough enough) and 35# DB press.
Several minutes slower than last time--not sure why, I've gotten faster on other WODs. I've always had trouble gaining and maintaining pushing strength for some reason.