This looks like fun!!!!

This may be the answer to my squat issue. Thanks, Lauren.

How about a photo or tow of it done correctly.

Go to the exercise section to see video or slides of correct form. There's plenty to look at!

Hmm, I'm planning to do Painstorm XVIII tomorrow, and follow up with some sprint work, but this may be interesting to add on instead... or maybe I'll save it for later- Either way, tomorrow I'm gonna be grabbing air from my tailpipe.

Mik,

I'm probably just showing my ignorance here, but I gotta ask...what does "grabbing air from my tailpipe" mean?

I am so tempted to do this tomorrow save for the sprints, considering I can finally walk again.

JUST CURIOUS WHO OR WHOME WRITES THE WODs???

-AND- HAVE THEY ALWAYS DONE THIS OR HAS THE TORCH BEEN PASSED AROUND?

THANK YOU FOR ANSWERING THESE QUESTIONS.

Well, the WOD posts are and always have been by Lauren, if I am not mistaken.

11:46
On a full stomach.

I could have taken photos just like that of every single guy I've ever seen squat at my gym.

Eric, you know, it's okay to take a few days off after being hospitalized for rhabdo. Sheez! ;)

What the hell is this obsession with the HSPU?!?! My fricking thoracic spine is taking a beating here.

#9 Who is Lauren?

14:39 as rx'd

Dan- Translate that to breathing through your a@$ hole.

#8 Bob

LOUD NOISES!!!

I'm counting on the Lauren has some type of master plan to turn us into "trophy Husbands and wives, boyfriends, girl friends, whatever" and is not just throwing a dart up on some big chart. I had this vision the other day of some out of shape geek sitting on a computer somewhere laughing at all the flipping pain he/she is causing us "devotees". :-) Can I sub 500m CONCEPTII rowing sprints or will that be too much on the arms with the Pull Ups?

20k bike ride....then

WOD - Roughly 15 mins....then

2k run, 1k swim

Then had a coffee....

Runs on treadmill. Logistical nightmare.
HSPU's on smithmachine (too easy, make it harder next time)
Otherwise as rx'd

10:58

bw 67kg

CrossFit Fairfax

WOD as RX'd - 8:59

L-pull ups and HSPU's forehead to the floor each rep. One day I will have enough strenghth to touch my nose each rep.

What would be a good substitute for L-pull ups?

1.5 min on 6 inch pollybox for running
40 kg push-press for HSPU's
L-Pull as rx'd

time: 12:16

Also did the Front-Squats: 40/50/60/80/90/80/80(kg)

Jumping on the box, obviously.

#8, The WODs are not written individually, they are part of a complicated sequenced design that induces total fitness as described in the Journal download article "What is Fitness" on the main page bottom of left Navigation column. This is not at all trivial and requires state of the art expertise in exercise science, solid real world experience and knowledge of what works. CrossFit is the real deal and it works *extremely* well, as anyone who has been doing the WODs for even a short time can tell you.

Coach Glassman designs the WODS, Lauren posts them.

sub: rowing, j-pu + L hold. 14:47

Coach Glassman climbs Mt. Crossfit each evening, finds the WOD scribed onto two stone tablets at the summit, stuffs them in a rucksack, carries them back down the mountain, over a barbed wire topped chainlink fence, deposits them at the feet of Lauren, who posts them for the masses.

New to CrossFit, whats an L-Pull up? Thanks

Bob, as a relative newcomer myself, I suggest that you spend some time reading the FAQs and the Exercises sections of the homepage. They will spare you asking many questions, and waiting for answers. And, there is a wealth of info there! Enjoy, and welcome to the CrossFit community.

S-shaped pull-ups and HSPUs self-assist.
as rx'd 10:31

18:24 - Sucking wind the whole way. Should've been 3 minutes faster.

Hey-

Tracy- don't sub the L-pullups. Once you figure them out, you'll be glad you did. You may start with something ugly that only slightly resembles an L or an S, but stick with it for a good hang time. They'll rip your abs like nothing else. I kinda like that feeling, ... and it lasts for days.

Bob- try to keep your feet higher than your arse while doing your chinups... legs as straight as possible.

Good luck in your training,

-K

Ran 12.5 miles this am with TNT, struggled with the last 3.5 miles (35min).... (total 1:57 min)

15:00
As rxed w/Pike Push Ups subbed for HSPU

Achilles still sore n swollen so did stairs for 90 seconds then into "L" pull-ups , or were they "J"?, then beer-fridge-assisted HSPU,(soon to be wall-assisted hopefully). For a grand total of approximately 15 minutes. Not really keeping too close an eye on clock just making it thru without losing breakfast. Great workout

As rx'd: 12:03.

a few broken Ls and HSPU. HSPU 3/4 ROM. still trying to get as deep as possible, but figure no assist 3/4 beats assisted full depth. Might be wrong on that, but makes sense for me. I've seen a steady increase in depth for HSPU over the last 3 months going unassisted. So, something's working.

As rx'd 11:00

ok did the WOD in 20min, I could see the improvement on my pull ups,

29, 5'11", 195lbs

3 x 400m run
'Swinging into' L-Pullups, all sets broken into 3 reps
1/2 ROM & assisted (sometimes) Handstand Pushups, all sets broken into 3 reps

24 minutes

400 M run outside
L-Pullups on rings
HSPUs nose to the concrete
Wore 20 lb. vest for the WOD

12:34

11:36
400m treadmill
L pullups
45lb standing DB press

Wasn't feeling it today....

14:35, 400M on the treadmill, subbed regular and jumping pullups for L pull ups, HSPU w/ back to wall.

I think I was burned out from getting overeager with trying to improve my kipping pullup form yesterday. Not to mention it's hard to do pullups when you are winded from your 400s. Can't wait to do this again and see some improvement!

27:20 Take the two exercises that take me the longest and put them together... great workout!!!

subbed press for HSPU: 100lbs 1st set, and 2nd set.
3rd set: 115x7 and 120x2
24 minutes

19:28

31 yo bw 198

subbed 95# push press for HSPU

25 minutes

age 42 bwt163 13:45 hspu with toes on rack

Treadmill - 9.2 @ 2%
Regular pull-ups
Broken sets of HSPU

14:23

33 y.o. male, 175#
L-PUs on the rings
95# press subbed for HSPU
13:13
Headed out for a fast 5K

Back into the grind today after two week layoff
and paying the price.
no where near the RX. sets of 2-3 PU 3-5 HSPU
the run as RX
with a partner so the time went out the window

bw=199
as rx'd 17:35

Does anyone know an easy way to locate your personal previous WOD's? I've noticed people stealing my *****trick*****.

bw 165#

as rx'd 11min 12sec

runs little longer than 400m

Dang--this looks like fun. Going on a wine tasting tour today--different reps entirely. May have to save this one for another day though!

5 min treadmill warm up 5.0 mph

400m run 8mph
21 L chin ups
6 HSPU subbed 55lb barbell press to 21
400m run 8mph
15 close grip L pull ups
3 HSPU subbed 55lb barbell press to 15
400m run 7mph
9 close grip L pullups
3 HSPU subbed 55lb barbell press to 9

Time: 16:48
Bagged! Cheers!

Looking for some x-fitters on the treasure coast,
stuart fl... if theres any out there email me..

m/28/165

burgener warm up

wod - 17:21 (just got my rings today so subbed ring dips for hspu)

I have a friend whose palms and fingers go numb anytime he does bench press, push ups , etc. Does anyone have any advice? He is around 6ft 5in and 200 lbs So he is on the thin side. He has tried a lot of different gloves and even added padding too , but even that has never worked.
Thanks in advance for any thought and recommendations.

11:59 as rx'd
HSPU - top of head to ground
L's a little crooked

52y/o, 153lbs. 5"9"

15:34
HSPUs on Smith Machine.

16:21. HSPU's halfway.

Trooper,

"ctrl+f", type your name, click on "find next".

CFWU(1 x 20)+25 speed SU's.
3 rounds of:
400m run
asst'd ring pull-ups 21/15/9
HSPU 11,5,5/5,5,3,2/3,3,3
hanging knee raise 7,7,7/5,5,5/9

Total Time:21:45

26:48 assited hspu feet on bar 62"

hspu assisted

13:51

10:58 - 400 meter runs in the rain, L-sit pullups, nose to carpet HSPUs.

15:59, HSPU about 1" from floor, L sit pull-up getting used to new bar

krista colson
27:11, HSPU down to within 3"

34 minute suck fest
Pull ups broken to sets of 7,5,3
HSPU, 5-6 little ones,lot's of attempts, settled for holding a hand stand.

first time in awhile my conditioning killed me instead of my surgury. I'm comin' back for more!

Hey-

WU: 2hrs College Game Day
WOD: 15:22
Xtra: C/J 135lb x 25
Age: 47
BW: 193

HSPUs unbroken, w/ heels on bar & some assist;
L-PUs broken, mixed grip;
C/J w/ hook grip.

Can the Hawkeyes pull themselves out of the tank with an upset win over Big Blue? Or can they just get out of town without getting hurt? I donno.

-K

Buttercups: run 100 meters, 15 pullups, 3 L-sits, 15 handstand pushups; 100 meters, 12, 2, 12; 100 meters, 9, 1, 9.
My mods: walk 400 meters, pushups substituted for pullups, L-sits with crossed legs, shoulder press with 2x15 dumbbells for hspu.

I did the pushups on a counter, the first 2 of each set hip height, all the rest waist height. The L-sits turned into isometric holds. I broke up the pushup and the shoulder press sets. (I also messed up the counting and did 15-9-12, and forgot to set the timer. Oh well.) Then five minutes of stretches for ohs.

19:43
HSPUs were with feet on log.

so many days of HSPU right after my gym asked me not to do them anymore! I guess i just have to be sneaky about it.

subbed 400m run with 1,600m bike
21-15 HSPU with toes on smith bar
9 HSPU against wall

L-pull-ups as rx'd...my abs are still tight!

time: 18:56

15:50 as rx'ed. HSPU's were a little better this time, but an unpleasant experience all around.

Such a great workout. HUFFING AND PUFFING.

pullups against a wall or tree, not L-pulls, but dead hangs

somewhere between 18 and 20 mins, maybe, had to switch locales three times, with the family at Wormwood Scrubs

all sets broken, but HSPUs lower than ever before

Ohio State Buckeyes Rule!!
19:45 Running consisted of lateral shuffles and backwards/foward running due to hamstring being hamstrung. Broken sets as usual.

warmup basketball 15minutes
21-15-9
400 (5x around bball court)
l-pullups (underhand grip and about 20 degrees below parallel)
hspu's (partial rom nose to a six block)
bwt 240 age 31 time 19:17

Kevin, are you from Iowa? Where? GO HAWKS!

As rx'd:

15:10

400m on treadmill 9.0
weak attempt at L-pull up
HSPU with toes on bar

16:16 sharing equip.

Workout as required except switched order of handstand push-ups and L-pullups. HSPU's against wall.

17:34

bw: 201 age: 36 warm up: 22:00 of rowing, 5000 meters.

33:45, L pull up was very hard.

58:12 as recommended

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

As rx'd, 14:46. Pukie was knocking on the door.

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

M/21yo/138lbs

15:01min

i used a wall for balance with my handstand pushups.

Worrrrrd up!
XFIT!

13:48

Jarred B thanks.

More Hakeyes YES!!

With the blind faith of the typical Iowa Fan, they shall destroy everyone in their path GO HAWKS!

31/ 178

40:24

HSPU took 3/4 of the total time. Had to finish second set of hspu with 2 negatives and last set of hspu with 4 regular and 5 negatives. All were near or against wall.

I'm sorry I grew up a half hour from Iowa City I'cant' help it.

subbed row 500 meters for run (1:38, 1:47, 1:52)
HSPU with feet over bar, full L-pullups
Total time 23:50

Kfeldt, so did I! Which direction were you? I was southeast of Iowa City about 45 minutes or so.

Subbed: Jumping Pull-Ups
Subbed: 35lb db presses

13:58

26yo 200lbs

Time 80 mins

Subbed a full game of rugby for the WOD.
Should get around to this later.

Sub Elevated Push-ups

13:55

N: As Rx'd except bent knee strict pullups--21:12
J: As Rx'd-- 15:53 (13 HSPUs in a row=PR)

As Rx'ed: 10:56

Melissa 115 lbs, Age 28, Time 24:52,
Subst. Jumping L Pull Ups
(about 1/4 ROM on HSPUs)
Ralph 174 lbs, Age 35, Time 27:07, As R'xd
(nose to floor on HSPUs)

13:16

14:37

Warm up: OHSs, joint mobility stuff
Gymnastics practice: tuck planche hold, 3x10 seconds

Subbed tuck L-pull ups, ~6" box for HSPUs
24:12

10:55 as rx'd

practice at my 2 worst components, hspu's and l-ups (epiphany wih l-ups - SUPINATED GRIP!!!), thx coach

felt little pukey on runs, anaerobic capacity is down from racing in summer and only wod's now

30:00

18:54 with mod's

0.25 mile run on treadmill @ level 2...and..
21,15,9 of
100 lb assisted chins
overhead barbell press - 45 lbs
hanging knee raises

tough as hell...!

BW 205 YOA 50
32:43 Did HSPU with feet hooked over Smith Machine bar at highest setting. HSPU sets unbroken. L pull-up sets broken.

CFWU x 2

14:32

- 400m were on a treadmill at 9-10.5mph
- L-pullups were a beeach so they became regulars
- HSPU's 3/4 ROM

I'm back! Had to take a month off to recover from a health issue. I'm not 100%, but it felt great to get back at it.

Yesterday I just messed around with handstands on my lawn, and hand stand push ups against a wall...just felt like doing that over a WOD.

Today I did yesterdays WOD...had to scale way back.

First three sets of 3 front squats with just the 45# bar, then three sets of 3 with 95#, then one set with 115#...felt good, but after not having done squats in over a month, my legs are all shakey.

Had to sub 3 for 1 regular situps for the L-pullups, and used a trash-can for elevated pushups.

10:38

in Balboa Park, San Diego

Did Captian 7 from CF Santa Cruz with 18 yo son.
DL 10 reps (Dad 115, Dan 135)
DB swing 8 reps 35#
Cleans 85# 6 reps
100M run
5 rounds for time each, alternate one man works while other rests. (total of 10 rounds of work)

Team time 21:24

Dan was shattered at the end, but very pleased by the admiring looks and questioning glances directed toward us throughout. A little sip of Kool-Aid...just a ton of fun to work this hard with my son.

Darrell

Frank (age:47/195#); 1::36/1::43/1::43 total=11::20 assisted on pull-ups and HSPU

Matt (age:14/125#); 1::19/1::44/1::43
total=10::01 assisted on pull-ups and HSPU

Franky (age:19/185#); 2::17 (1st round only)
total=4::25

Alex (age:12/120#); 1::52/1::58/1::57
total=10::55

So after doing Painstorm from Brand X today, today's intended WOD add on didn't happen. I did do some sprint drill stuff after, but it was very light as my legs feel about the consistency of warm jello after yesterday's WOD, with more sub max back squats on the end. Painstorm took me 52:45, using 1.5 pood KB most of the way. The only excersises I used a 1 pood KB for were, TGU, 100m broad jump, sit ups, 1 arm swings, and the 100m walking lunge. I want to do this again in about a month, using a 1.5 pood the whole way. Oh, a word of advice; when doing SDHP with a KB, be aware of the path of the weight after your hip thrust. My "boys", found out the hard way.

Took about 4 months off due to injury. Feels like I'm starting all over again. 23 minutes for the WOD, including the time it took to figure out the Concept 2 rowing maching. That seems like a really long time compared to some of them here.

Was doing L-pullups 2 or 3 at a time after the first few sets. Has anyone taken several months off and if so, how quickly does it come back?

Coach K M/27/180
WOD = modified with 30# weight vest
Time = 16:10

Tarr M/29/140
WOD = no modifications
Time = 28:57

***Coach K & Tarr: both used rings for L-pull ups instead of bar***

19:15 as rx'd hspu against wall

Did last Sat Squat Tabata workout again and scored 24 26/26/26/25/25/24/24/24.

Me and julian together: 13:28.6.

15:32

age: 38
BW: 188

L-pull ups were not strict, more of an S, but at least feet were out instead of just knees up like last time. did 40 lb. DB press instead of HSPU. did assisted HSPU last time, but had no assistance today.

11:52 w/ mods

Treadmill at 1%. HSPUs w/ feet hooked on Smith machine.

lil pipe
as rx'd (ran outside) w/ HSPUs on wall
13:50

Right shoulder is still tender from earlier WODs with HSPUs. I opted to do Fran.

As Rx'd:
10:35

HSPU are really tough for me, but I slogged through them a couple weeks ago, and I'll slog through this one on Monday, the next rest day. The San Antonio CrossFit group did a 10K run out a Ft Sam today. I didn't do well at all. 45:15. I like to break 40 minutes. I've backed off the usual 20 to 30 minutes of running I've been doing every day along with the WOD. Think I'll have to intergrate some running back into the WOD

Rx'd 10:51 HSPU are improving. Practice ohs 153# 3x5

Elevated push-up sub

T: 15:48
C: 19:00

As Rx'd:
11:27
L-Pull-ups were rough.
Great Workout!!

Mark 17:56

Adc
14.26
Sub 500m Row for Run
L Sits off Neutral Grip
HSPU 1/2 ROM off Hex DB Handles
Row Splits Drag 3
1.45.5 26
1.54.6 26
1.55.9 25

Alena
15.30
Row for Run
Lat Pull Down + Hanging Leg Raise for L Sits

15:01

Scaled here and there.

runs at 9.0mph, felt pretty ok considering my healing sprained groin

Couldn't get anywhere near an L due to my sprained groin so did 10 deadhang 1st round, then 1o kipping for rounds 2,3

HSPU, got forehead to floor an up for reps 1-5 for all sets, then the rest were about 3 incehs of travel.

Can't wait to hit this again when I'm healthy

Andrew: 19:40 as rx'd
Brooke 19:25 w/ 18" elevated pushups and jumping pullups

attempted yesterday's squats... legs were fried from the 12.5 miles this am. Went up to 80kg twice for a single. :(

L-pull-ups sloppy, HSPU against wall
18:13

Jen:
Sub Knuckle Pushups for HSPU
Sub 33#x21, 43#x15, 48#x9 Pushpress for LPU
11:32

Paul:
Sub Self Assisted HSPU and L->S PU
12:29

25 minutes as rx'd
only just able now to do full hspu so they we very broken up.
runs on a treadmill which I wasn't used to so time wasted getting it up to speed. Runs at 9.3mph on 1.5 incline.
tough as hell is right. I have been off the past few days with a bad lower back so it was a little tight on the hspu

Age: 36
BW: 166

WU: jog .5 mile; CFWU x 2

WOD: 12:24
Substitutions: jumping pullups, push press (65#)

Age 29 Bwt 195
As received, strict form
20+20
Brutal, thanks Coach!

Time: 11:30:33
8.5 to 9.0 on treadmill
first set of L ups broken
hung feet on Smith Machine Bar for HSPU's

As rx'd. Very broken sets (about 3-4 sets each set)

19:47

13:30, HSPU off smith machine.

as rxed jumping L-pullups self assist HSPU
14.05

i jumped lifted my legs and did the pullup. my first set i got to 15 without having to jump and tried my best to get as many without dropping. it was hard and fun.

I SUCK at HSPU's so I subbed ring dips for them.

11'38".

Flexed my work hours today; got home early enough to do the new Crossfit style Rmax Challenge. Do as many rounds as possible in 20 minutes:

10 "commando" pullups - grip change at 5/5. Full elbow extension and chin well over bar each rep
10 15# double clubbell swipes
10 15# single cb mills - hand change at 5/5
10 15# two handed hammer swings - grip change at 5/5
10 18" box jumps - butt touching ankles with both feet on box, full hip extension when jumping off and both forearms touching ground each rep

8 full rounds + 10 pullups + 2 swipe reps.

bw: 185

As rx'd: 15:08

L pullups were pretty sloppy, more of a pullup with leg lift. I did them on my rings that came in the mail today (thanks Tyler).

HSPU were with feet very elevated ~3ft.

total time: 9:49

No HSPU due to butchered shoulder...so subbed painful ring dips; otherwise as rx'd.
15:54

any comments on if doing the cross fit full WOD will help or harm me in my bicycle training/racing. this is my last year racing, before i go full time into crossfit, and looking forward to it.
i do train a bit of the WOD, and a bit of stew smiths navy seals training.. you do have to be strong to race. anyway, i was hoping for a few comments on what they think on doing the full WOD with my biking..
a typical week....today, i did 4 hard hours bike training, with lots of power jumps, and as always , i'm dead. tomorrow is 4 ez hours. a couple hour workouts during the week, and wednesdays are 3-4 hours, so its very hard and taxing, getting ready for feb-july races. if doing cross fit full time along with my bike training will make me a stronger/faster cyclist, i will gladly do it full time.. just seems from what i read on the comments,lots very hard WOD, and that may hamper my biking.
i'm 51 and still race AT the pro cat 1-2 level. thanks for any help/ opinions
steve

This one I enjoyed, we both did.

Ryan 26/#185 7:48

Jake 24/#185 8:04

BW: 130 Age: 16
did tabata sprints instead of the 400meter runs, then did the 21, 15, 9 L-pullups. Subbed 115# incline for HSPU, still cant do a handstand.

#144, u might overwork urself. if u wanna do both of the workouts, try doing both for a period of time to test how your body respond to so much work.

400m TM 8.5mph @1% 1:53pr 176 strides felt easy
21 L-V-pullups (3,2,1s) many w/feet at head height
21 HSPU-30# unbroken -try -20# or more rom somehow
400m TM 8.7? @1% 1:51 PR !! getting tired
15 L-pullup singles, 15 HSPU -30# unbroken
400m TM 8.9-5mph @1% 2:27 exhausted
9 L-pullups singles, 9 HSPU -30# unbroken
Total 25:00
L-Pullups definitely took the most time
need to find a way to do further ROM on HSPU w/gravitron or just full BWT - even better - they went fast
Totally surprised on first 400m speed, could have gone faster

12:40

gassed badly on the third 400m.

Too perfect a day- subbed two mile row, open water, light chop. Beautiful way to start the day.

Nice, Kelly! Inspired by Rmax, powered by Crossfit? Or should that be, inspired by Crossfit, powered by Crossfit...Hmmm... This is too sophisticated for simple folks like me!

age 40
bwt 210#
time-11:37

20:36

9:07...Ok, I skipped the 400m runs after doing 1.5 hours of all out ultimate frisbee. Did L pullups and HSPU's only...Get some...

WOD-Lite (very lite)
3 rds of;
Run 400m
21, 15, 9 Pull Ups
21, 15, 9 standing DB Press (20/20=40#)
= 23:54

Breakthrough day for me. First, I started the Zone yesterday and felt awesome as a result. Played hockey at 6AM, read all day, and then had a great WOD at 5PM. Then, after only one day of practice on handstands, I actually came pretty close to pulling off a freestanding HSPU.

After a discouraging day one I thought HSPUs would take me a year to figure out. Now I think a few weeks might be realistic. I can hold handstands for a few seconds...and it feels really cool.

Gotta say, I'm pretty amazed at my crossfit results so far...

booty-do-18:35
Roland-17:48

23:09 as rx'd

All HSPU and L's full ROM

AGE: 31
BW: 170

Subbed for 400m run /1200m bike
L-Pullups and hspu as rx'd

10:25

L-pullups and hspus have improved

Age: 31
Ht: 68"
BW: 235 (23%)

CFWU(10) x3 - 17:40 (subbed 75 jump ropes for PU, Bergener WU for oh sq)
Rest - 8:20

WOD - BrandX Pack: 400m each round, 21-15-9 rep rounds jumping pu, 63-45-27 count knee holds, 35# db press

Still can't do many dead hang pu so L-pu were a no go from the start. Next set of CFWU's I'll be incorporating kips into the pull-ups (probably drop down to 5 reps a round). I'll also sub dips with the hand stand practice every other week.

Baby steps, gotta take baby steps and the occasional leap to make sure you're not holding yourself too far back.

Round 1 - 11:56
Round 2 - 9:23
Round 3 - 7:29

Total - 28:48

age:39 bw: 198ish
19:03 slowest exercises all put together.
400s slower than I'd like but getting better (1:50 first one). Lpullups broken but MUCH better. HSPU - sub'd elevated pushups but tried 5, 2, and 1 hspu first so time was slowed.

Had to do runs on elliptical machine since my knee was very stiff today.
Subbed jumping pullups + sit ups for L- pullups
HSPU were with feet hip heigth on smith machine bar. Not as hard as the first time that I tried it but still with broken sets and some plain negatives.

Time- 28:37

Followed by 2 hours yard work (raking and mowing)

N & L- Runs on elliptical, Did 'S' pull ups and did HSPU's with feet hip heigth, broken sets. Did not time.

Kate

CFWU x3 (-pulls)

400s on tread (2.0 incline, 9.0 mph)
straight pulls
30 lb dumbbell press
27:30

Extra 400 M run

Feeling it! Ugh--wonderful!

sub C-2 row 500m for 400m run.
pu: 11/10,15,9
hspu: 11/10,10/5,9

Age 50/BW 240# (24:31) first quarter mile run outside, then subbed 500 meter rows for las two quarter mile runs; subbed 95# shoulder press for HSPU and very ugly "L" pulls were the order of the day.

mod. pull ups and push ups x's 3 63, 45, 27

16:16

10/21/06 7:00pm

Brent
13:30
Shane
8:52

Colorado Springs unofficial Crossfit

13:55. Regular kipping pullups instead of Ls which continue to elude me.

17 min estimated, as rx

ME for me today
Front squat 7x3
40-60-80-100-100-100-100
incline bench press 10x1
40-50-60-4x1x70-2x1x80
muscle-up transition practise
have fun, Johan

14:37

as rx'ed

L-pullups still need some work, but HSPU a lot better, making it all the way down each rep.

Did this on 061022. little slower than desired, but i played a soccer game this morning, then went right to the gym, and did this workout plus 061022's WOD. Good day all in all.

BW 205

As RX'd on a treadmill Speed 10.0

12:31

Modified CFWU x 3
10 x air squat
75 x jump rope singles
15 x back-extensions
15 x sit-ups

For time:
Run 400 meters
21 L-Pull-ups (on rings)
21 Handstand push-ups (full ROM w/feet hooked on back of truck)
Run 400 meters
15 L-Pull-ups (on rings)
15 Handstand push-ups (full ROM w/feet hooked on back of truck)
Run 400 meters
9 L-Pull-ups (on rings)
9 Handstand push-ups (full ROM w/feet hooked on back of truck)

Total time = 21:54

36 YOM 192 LB's
CFWU X 3

400M
21 L P/U's 1st 3 L P/U's than hanging leg lifts and jumping P/U's
21 HSPU feet on workbench behind me

400M
15 L P/U's 1st 3 L P/U's than hanging leg lifts and jumping P/U's
15 HSPU feet on workbench behind me working on as tall of a pike as I can

400M
9 L P/U's First time ever!!!!!!!!!!!!!!!!!
9 HSPU feet on workbench behind me working on tall of a pike as I can

15:35 total time

26:16

added an extra 400m at the end.
practiced vaults during runs.

14:33, with following mods...
subbed knees to chest pull-ups, 11/7/4, last four tried to do the L, could only get two, then it was more like a V...did 21/11/15 push-ups, legs elevated, still working up to handstands....400 meter runs were sloppy, jogged the last two....I'm tired of being out of shape....but I ain't quittin....Alooooooo....ha!

26:54
hspu on 4" pillow

Strict Ls. HSPUs forehead to floor.

14:57.

-D.

BW: 170lb
Age: 31

As rx'd 12:28.

L pullups not perfect form after the first half dozen but got it done.

33:22

For time:
Run 400 meters
21 L-Pull-ups
21 Handstand push-ups
Run 400 meters
15 L-Pull-ups
15 Handstand push-ups
Run 400 meters
9 L-Pull-ups
9 Handstand push-ups

Tabatas:
Squats - 8x16
Situps - 10, 10, 10,8,8,8,8,8
Pushups - 15,15,15,15,12,12,12,10

Thanks!

DJ :13::59

Josh :16::45

Done at a park in Baton Rouge in the rain. I liked this one.

BW 57kg

400m run
21 JPUs + 10s L-Hang
21 10kg DB presses
400m run
15 JPUs (bad left calf cramp, had to pause and couldn't do L-Hangs)
15 10kg DB presses
800m row
9 JPUs
9 10kg DB presses

17:20

24:21 as rx'd

BWT:175

Time: about 19 minutes, subbing 500m rows for 400m runs, subbing shoulder presses for HSPUs

Row splits: 1:48 (PB) 7 resistance; 1:50, 7 resistance; 2:00 6 resistance
L PUs severely broken, form only OK, tho I'm glad I've been doing some L-sits. Didn't help yesterday I did a Lynne (lots of PUs)
Shoulder press 75#, broken 16-9, 9-6, 9

11:25
Subbed 500m rows for runs

BW 190

As Rx'd (HSPU wall-assisted...though less so, noticing I can do about one or two off wall per round, Lpulls not-quite at 90* yet, but I didn't bring my protractor to gym so I can't give you accurate reading)
10:48

20:15

Handstand pushups about 3/4's of the way tho starting to be able to do some w/o touching the wall w/ my feet

BW-198
500 meter rows, the rest as Rx'd.
13:17

wu: .5 mile run, modified cfwu x 3 (did pushups instead of pullups and dips)
wod: 17:15

Run 400 meters
21 L-Pull-ups
21 Handstand push-ups
Run 400 meters
15 L-Pull-ups
15 Handstand push-ups
Run 400 meters
9 L-Pull-ups
9 Handstand push-ups

17:53

CFWUx3 (sans PUs)
14:10

sub'd 45kg presses for hspu
the rest as rx'd
17:50

Tim: 17:24 as rx'ed (HSPUs with heels on bar on squat rack)

getting close to doing HSPUs unassisted. L-pullups were gross...

23:17 Started doing real HSPUs rather than just very high elevated ones. A big difference!

26:16

added another 400m run at the end.
practiced vaults and rolls during runs.

20:15

Handstand pushups about 3/4's of the way tho starting to be able to do some w/o touching the wall w/ my feet

WOD

13:23

WOD as Rx'd: 11:15

18:15

19 minutes.

15:14

17:15 (I think - forgot my watch)

did as many L-Pullups as possible in each rd; HSPUs off bench

Time 24min 45 sec
Run 400 meters
21 Pull-ups
21 Handstand push-ups
Run 400 meters
15 Pull-ups
15 Handstand push-ups
Run 400 meters
9 Pull-ups
9 Handstand push-ups

BW202
44yr
15:00 approx.
forgot to start stop watch.

3 sets:
10-lunges/squat press-45lb ohsquat
20 sits/10 ext
3 pulls/5 dips
For time: 19:30
Run 400 meters
21 Pull-ups -14j
21 Step push-ups
Run 400 meters
15 Pull-ups - 12j
15 Step push-ups
Run 400 meters
9 Pull-ups -12j
9 Step push-ups

15:15

10:34

Solid Pulls, Weak Pushes.

44, 5'11", 203lbs
24:15
-walked a bit at start of 3rd 1/4 mile
-kipping pullups to weight assisted each set
-Lsits on dip station/broken sets all 3 rounds
-shoulder press 95lbs-85lbs-75lbs-65lbs-55lbs/broken sets in 1st and 2nd round

carol, 40, 5'7", 148lbs
13:59
-beginner pullups/broken 1st set
-Lsits on roman chair
-decline pushups

215,43,as rxed 14:56
s pullups

Finally catching up...

bw 121

6:50

subbed SDHPs for 400m (treadmills were full)
pullups with strap
HSPU on squat rack bar

Camp Taji, Iraq

24m 38sec

sub'd HSPU with 135lb military press

15:59

Not a real great showing today.

HSPU's were against a wall, and not all the way to the ground. Many pullups were jumping pull-ups.

Time: 34:00

In my defense, I did spend some time practicing my hand-stands during the workout, so that added some time.

Modified
Stationary Bike - 3:00 min
21 Standing DB press (55lb) 21 pullups
Stationary Bike - 3:00 min
15 Standing DB press (55lb) 15 pullups
Stationary Bike - 3:00 min
9 Standing DB press (55lb) 9 pullups
Time = 15:59

15:50

22:01 as rx'd

added 5 sets of 145 lb hang cleans (9,8,7,5,3)
3 sets of 6 windshiled wipers

26:42
Pull Ups - 15/15/9

as many L's as I could then ended up kipping
slightly modified HSPU's
19:23

Meyer- 15:16 mods due to equipment restrictions
Godfrey- 16:10 mod L pulls
Mindy- 16:50 mod L pull ups
Kelsey-17:26 mod L pull ups

Meyer Full Body Attack
35 DB 3:46 x 25

M34 BW 165

Pull ups, let alone L pull ups and HSPU are weaknesses for me, so I modified as listed:

Run 400 m
14 L pull ups
14 HSPU
Run 400m
10 L pull ups
10 HSPU
Run 400m
6 L pull ups
6 HSPU

Forgot my watch, but time around 17-18 minutes.
I'm feeling this one today.

19:12

HSPU w/ Smith machine assist
L-pullups broken in sets of 3 w/ ~10 sec pause between sets...can't get legs higher than about 45 degrees...just not enough lower back and ab strength

^^^^^^^^^^
31"15'

23*/42

C63d

^^^^^^^^^
NTE+ s4b'd C2 r0w f0r r4n.

17:05

Subbed 1 armed push ups for hand stand pushups and subbed 550m run for 400m

Team Emerald Coast
Anabel: 12:35
Joey: 11:27

14:48

As rx'd
16:35 HSPU still limiting factor.

About 25 minutes including transition up and down stairs to treadmill.
HSPU on squat rack.
Regular PU on gravitron.

22:38

Subbed N-pull-ups and pushups with my feet on a bench.

Runs were on a treadmill--made them 0.3 miles to make up for annoying amount of time it takes to restart the machine.

cfwu x3 (-pullups)
L pullups were poor after first 5 reps
added 21-15-9 situps
hspu w/ toes on bar
done on 10-25-06
~18:50

21:25

Pull-ups were my usual jumping/kipping but I pulled my legs up to my stomach as I did it (s shaped, I guess). Pushups were inclined, in the mud, against a tree. :)

9:45

sub'd 4 tabatas for run (alternated running jump rope and jump over 24" for each 400)

Followed up with bag work and then 10 burpees...each burpee had a jump into a pull-up and each pull-up had a windshield wiper at the top.

This was a fun workout. Total time was 23:40 with wall assisted HSPU's. I only just started getting back into crossfit after 3 months off so the time was a bit slow but not as bad as I thought it could be. I could have shaved off at least 2 minutes by running the 400's at 10 mph instead of 7 but I didn't want to jump back into fast.