Ouch.

I've been yearning for hand stand push ups

I must confess - I still do them with 'assistance'...

Wowsers, again the early postings make me smile. This WOD, on the other hand, most likely will not make me smile. I soooo had a feeling the rope climb was on it's way back.

the rope I have in the old oak tree is a great diameter, over 50 feet long, but it is old and slick... so legs are required to avoid death...

I can't find the directions for having the WOD sent to my cell phone. Can anyone point me to the directions? I want to avoid using the internet function of my pre-paid cell phone (which is very expensive) I'm leaving for home on Sunday and I don't want to be without my WOD's. :)

have a friend call you with the WOD - cheapest way

I thought about that...but I don't want to bother anyone.

it would bother a friend to call you with it? Hmmm...

On Christmas day...I would rather not bother the unbelievers :)

I would do it, but I'll be out of town... I will be scrounging for a PC to see the WOD for myself!

Neil, email me your number...happy to call you the WOD:) I work xmas eve and xmas in the evening as well, so I check the page the night before and would be happy to let you know. I think from past discussion, the WOD for phones requires accessing the internet, it is just a text version and so easier to load? I could be wrong, help me out here people. My email is in my name, just add the obviously missing "y".

once again, the CF community rises to the occasion... to help one of its own

What is the sub for the rope climb?

I don't have that option.

Thanks.

Thanks Sara.

While we are on the subject of Christmas, is there anyway to put in a vote for a bodyweight WOD that day? I know there is a method to the WOD madness, and I have a list of ones I do while attending seminars out of town, but considering all of us who depend on our memberships at various gyms for our equipment, Christmas may be just the time for something like that.

If asking this is a faux pas I apologize. I just get cranky when I can’t complete…errrrr I mean…attempt the posted WOD.

#14

from the FAQ section...

"3.1. What's the best substitute for rope climbing?
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls."

I just talked my gym into putting up a climbing rope. Still have to order it and install it though so I'll be dreading the towel pull-up's... I want that rope!!!

I really nead a facility with rings and a rope climb. Oh well I'll just have to make do I suppose.

me too mr lloyd ..this should b fun anyway

So simply put a towel over the bar and do pull ups? Not familiar with the term "see saw".

#6 Neil pda wod <a href="http://www.google.com/gwt/n?u=crossfit.com/pdawod.html&_gwt_noimg=1">http://www.google.com/gwt/n?u=crossfit.com/pdawod.html&_gwt_noimg=1</a>

Hey Chris nice pic...snow shoes make you look really mean! ;)

6 rounds. subbed towel pull-ups for rope climb, and had to use the smith machine for the HSPU after the 3rd set. ouch!

Help!
Ok, If I do a handstand push up and need to lean against a wall for balance. Should I put my heals against the wall or my toes. I thought my toes would be better, but I don't know how to get them up there!
Stupid questions for 200 Alex!

#24 do you mean that if you are doing HSPU's and your toes are against the wall then you are, in fact, facing the wall? That sounds like a receipe for disaster in my books, just figure out the best way for you to do it, my man. I face out so I can kick my feet up and lower them back to the floor with no problems.

#24-
Heals are better. Start head down hands on the floor near a wall, kick up into a handstand w/ heals on the wall. Sometimes I like to bend one or both legs so the bottom of my feet (foot) is on the wall and your knee can bend and straighten as you go up and down eliminating the drag of your feet sliding up and down the wall.

#24 MG -- toes against the wall is actually not a bad way to work up to regular HSPUs. you basically plant your hands in push-up position on the floor, put your feet against the wall and walk up. it's almost like an incline bench. you can increase the angle as you get stronger and stronger 'til you're almost vertical, and then try kicking up into a handstand with your back to the wall and attempting it like that.

hey, it worked for me.

36 190ln
15 towel pullups/round 4 rope climb
21 bar dips/round 4 ring dips

5 rounds

What's up Crossfit Family!!! Anyone know if Coach Sommer's book is out yet? Thanks...

#27 dammit
i've done the same kinda thing except i balanced my feet on a high "shelf" on a nautilus machine.. my quads were on fire just balancing

anyways, i like ur wall idea

is anyone else's upper body still destroyed from 3:1 ratio Ring dips to bar dips from Elizabeth?

I just put my feet as high as possible,toes against the wall, facing the wall, then walk my hands back to push-up position. I'm too awkward to get it any other way. :)

Okay, I'm gonna get back in the game and do this WOD tomorrow, puppy style! Anyone with me?

By the way, I would be more than happy to call Crossfitters with the WOD. Just e-mail me your phone numbers. ;) ;)

bw 175

I know to sub shoulder press for HSPU...how much weight or percentage of body weight? Thanks for the help.

Wow, sounds like many people face the wall, that method never occured to me at all! I use the method displayed by the human baked potato in Friday's picture, it's just so much faster for me to kick up and step back down.

5 rounds as rx'd
Fun workout...Merry Christmas everyone.

sub'd towel PU's assisted HSPU and 3x1 dips
4 rounds + 8 PU's

Officer Brian Tuvera, SFPD, beloved friend and classmate.

Fair winds. You will be missed.

-D.

i also do the " incline push-up, walk the feet up the wall" HSPU. usually use the side of a truck actually. seems to work well with my inate clumsiness. :-)

11 rounds + 10 pull ups + 6 HSPU's

rope climb unassisted 1st round going up, assisted the rest going up - unassisted every round coming down

Does anyone know where one can purchase a pull up station like the one in today's picture? Or more ideally, does anyone have plans on how to build a quality/inexpensive outdoor station? One that will also work for my 8 and 5 year old boys? Thanks Much!

I think ill just do the pull ups today
because of shoulder pain

RIP Officer Tuvera..

Pullup bar is still being welded and put together along with rope attachments etc. so subbed today's for Coach Rut's 'dirty name';
1000m row
4 rounds of;
5 pull ups
10 dbell pressup/row (x2 15kg dbells)
15 squat to medball then box jump to 20" box.
500m row

ouchy...

18.09

7 rounds - did not finish dips in the time frame but finished them anyhow.
10 Pull-ups, asst on gravitron
7 Push-ups with feet on a weight machine
15 Kettlebell swings, 30#
21 Dips

Then 20 min stairmaster

Did not understand the whole see saw on the towel deal. Must need a big towel? the hand towel at the gym did not seem big enough. Did't know what else to do and so just did kettlebell swings 'cause I like em. They used to call me 'dedicated at the Y' Now I get all these strange looks while I do CF. Ha ha ha

Sarah and Treelizard- That is sweet of you to offer to call people with the WOD on Christmas!

Treelizard- Glad to see you back.

Officer Tuvera's family is in our thoughts and prayers.

Kate

I was hoping for a wod I could do at home since I work all day then committed to a Christmas party in the evening. Looks to me like I'll be doubling up a workout either Sunday or Monday.

On the HSPU - when i was learning i tried the walking my feet up the wall version. It worked good but I do prefer the kicking up much better. Way faster!

as rx'd
6 rounds and 10 pull-ups
rope climb unassisted on 1st, all others foot assisted, no assistance on descent.
I suck at HSPUs! That was the only exercise that was broken into sets.

Did Elizabeth today. Took longer than last time, but my cleans were 20 lbs heavier, and all dips were legit vs. assisted. I don't think the HUGE cup of coffee on an empty stomach, followed shortly by the WOD was a good idea. I thought my heart was going to jump out of my chest!

I didn't like my performance today. Felt weak and grumpy (got plenty of sleep too). Had to sub towel pullups and assisted (green band) the pullups and towel pullups after the first round. Lotsa scaling too. I'm not a fan of the towel pullups, I'm curious to see if I could perform better on a real rope...

Round/Pullup/HSPU/Towel PU/Ring Dip
1/10/7/15/7
2/10/6/10/7
3/10/5/10/7
4/10/4+1 failed/10/7
5/10/3+1 failed/10/7

Time ran out sometime in the HSPUs in the last round. Total time was 22:00

Hi all,
Work
{Power clean and PP 70kg.x4 (lowered to shoulders and then dropped bar/rep) and Pull-up (+35#'s)x5}x10.
Bdw. 84kg.
Duration 19:44...

Mark

7 rounds + 5 pull ups.
subbed 7 towel pulls for rope climb.

10 rounds
rope climb foot assisted

Neil#15 - Not to be mean, but why the sheeple-talk? If you wanna do a body-weight WOD, and have been cf'ing for more than maybe a month, you should have a perfectly acceptable knowledge of a number of bodyweight exercises, how to put a few of them together and how much volume you need to get what you want out of it.... begging for an "official" wod so you have permission or whatever is silly. Drink the Kool-Aid if you like, but at least have the 'nads to choose your own flavor once in a while!

5 rounds in 20:02
The rope is mounted in the basement so, starting from a seated position on the ground and climb until your head is between the rafters is 5', 3 trips equals one climb. Initial climbs were pure but degraded rapidly with foot assist and a lot of swearing.

w/u: .5 mile (walk) on treadmill, increasing incline until max'd, shoulder rotations etc to warm up shoulders
wod: assists: feet over bar of smith machine for hspu, used strap on rings for rope climbs from floor to anchor point x 2 (feet stayed on ground so bodyweight assisted, hands still got blisters), everything else unassisted, 9 rounds
finish w/50 sit ups, 1 mile walk on treadmill at 15% grade

BW: 188
Age: 26

7 Rounds. Better than before:)

added 30 squats to the mix for fun!
4 rds/

Great to have Rob Miller of CF Santa Cruz join us today for our group workout at 9:00 this morning. Lots of fun!

OOPS... That's CrossFit Rockford here in IL! :)

5 rounds sub'd 15 jumping rope pullups regular dips 1:1 (shoulder is bugging me from elizabeth)

7.5 rounds of;
10 kippers
7 hspu-s
10 triceps rope pull ups
7 dips

+ hang clean,clean and jerk,shoulder press.push press.push jerk, amrap shoulder press.front squat and amrap push press practice with little bro...fun times!!!

13 rounds of;
10 lunges
10 back ext-s
10 sit ups
10 kneeling push ups

teres minor still inflamed and in recovery

subbed pullups for rope climb
hspu assisted

8 or 9 rounds....lost count

6 rounds as rx'd

First time not subbing rope, used legs

PUs, HSPUs all unbroken

For the doubters rope climb is harder than towel pull ups

4 plus 10 pullups. Tough, tough. Towel pullups for rope climb, resorted to jumpers on 4th round; 45# weighted dips for ring dips. Hspus wall-assisted. To paraphrase Dorothy Parker, what fresh hell (of a WOD) awaits us today? This was a new one for me, and not one I'm anxious to see again soon. Thanks, Coach! BW:176, YOA:58

Squats
Full: 135x5, 185x3x3
Partial: 225x3, 275x3, 295x3, 300x3, 315x1

Weighted Pullups
25x3, 50x3, 75x2, 75x2, 50x3

Overhead Press
95x5, 115x3, 135x3, 115x3

Zercher Lifts (partial stiff-legged deadlifts)
185x3, 225x3 275x3, 275x2, 225x2

Bench Press
135x5, 185x3x3

Age 34
BW 148

As rx'd:
7 rounds + 10 pull-up + 2 HSPU's

#37

Our thoughts and prayers go out to the family and friends of Officer Tuvera, and the SFPD.

from the members of CrossFit Tulsa, and TPD.

warmup: 20 pushups, 8 b-rows, 25 OS, 20 hamstring curls on a bench...tried to do back xt on the GHD but the damn thing kept trying to flip over on me... Elbow's still clicking a bit during pushups and such so went with 30# (I know) shoulder presses instead of HSPUs with my feet anchored.

20 minutes of 10 jumping pullups, 7 shoulder presses, 7 bench dips. I tried to do towel pullups but I've lost my grip so then I subbed in just plain old static hangs... I think I did about four or so rounds of this but wasn't really keeping track. Threw in some low weight c+j's just for fun...

Well, this was ridiculous... I think I'm gonna start posting as tortoise instead of treelizard...

P.S. I really miss the Gravitron at my old gym... but then, that gym always had that weird cleaning guy who was always in the women's locker room singing songs in Russian...

Four rounds + PU + HSPU + 4 towel PU
Completed 5th round, total 21:30.

Subbed 20 tricep extensions w/ hands on one log and feet on another for ring dips. Was able to do 4 full rounds. Was wet in Quantico this AM, so after fourth round rope was too slick. Needed feet on rope for rounds 2-4. Added some 'monostructual' between stations after rope was too slick. Will remember towel next time to sub for rope.

Jump Rope: 3 x 50 singles
CFWU: 3 x 7 (3 for chins and dips)

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups
subbed 15 swings w/ 1.5 pood Kettlebell for (Rope climb, 15 ft)
7 Regular bar Dips

4 rounds + 10 pullups

The pull up station in the pic is awesome. I do not have any equipment at home and to go a gym...but I do have all these playgrounds in my community with all these monkey bars and that...and at 5 am no kids are around and no one to see the lady on the money bars trying to do some jumping pull ups :)
I'd like to have a station built in the backyard with some railroad ties and metal bars, ropes, etc.

Hey-

The recent ice storm here in Illinois created a unique opportunity for an outdoor workout. Several tons of tree branches were down on the ground or near the ground and scattered about our 2 acres of land.

So today, ... I did 60 minutes of drags ranging from 50 to 150lbs, forward, backward and alternating single arm, from 15 to 250feet in length.

Tomorrow, I plan to pump up the intensity and include chainsaw isometrics with the big branches that were unpersuaded to move today.

-K

Our subs-
15 jumping/ negative pull ups
7 modified HSPU with knees on bench
15 squats
21 bench dips

L- 6 rounds

N- 4 rounds

K- 5 rounds

It's funny that every time we have rope climbs it has been rainy or is rainy and therefore we can't use our rope. I guess we will have to work on that on our off times.

Kate

47 YOM - BW 175#

6 rounds with the following modifications:

* PU all dead hang except last two sets - slight jumpers (3" of assisting jump)
* HSPU with toes on 5' ledge (est. ~ 75% BW)
* used legs on rope slick rope = death trap)
* jumping ring dips

My first time on this one, so all in all, I am well pleased. Was close to giving up after 5 rounds, but looked at the clock, said to myself - just start the round, and finish where ever - had only 3 ring dips left @ the bell! I am seriously pumped! Glenn

Can't do HSPU. No rope and make do pullup bar doesn't allow for towel pullups. Also too many dips hurt shoulder where I broke humerus playing HS football. Additionally,I was not motivated at all today. So I sub'd a completely different workout:

10 DB Swings each arm
5 one armed DB clean and press each arm
2 turkish get ups each arm
5 DB snatch each arm

as many rounds in 20 minutes.

Managed 3 rounds and swings in 2nd round.

I probably shoud have shb'd something more akin to the RX'd plan like close grip BP for dips and bent rows for rope climb and DB press for HSPU. Oh well, there is always next time.

Kevin Rogers

Sorry to hear about the ice damage in Illinois. But you seemed to make a good workout out of a bad situation.

7 full rounds, my HSPU's died a painful death. Prodigious useage of legs for climbs, of course.

Me and AFT were elbowing each other for space for this one! Good times!!

R.I.P. PO Tuvera

WOD: 7 rounds
15 towel pull-ups per rope climb, no assist.

BW: 182

10 pull-ups (starting a-breaking and a-leaping on set 2)
7 handstand push ups (did 3 at a time; need to work on going all the way down)
15 towel-pullups (sets of 5, start jumping and hoppping)
21 dips sub'd for ring dips

With all the broken sets, did 2 full rounds and got to the towel-pullups before TIME ran out.

handstand pushups - How do we work on increasing reps in this?
(and FWIW, I have weak wrists from a prior injury, but I'm working through this...)

Bottom line - 20:00 - 2.5 rounds

44 male / 235 bw

5 rounds + 10 pullups

Scaled with Gravitron -70 to -90 at the end
Feet on bench for first three sets of HSPU
40# db press for last two
Rope pull down on lat machine (forgot my towel).

This WOD really brought my weaknesses to the surface. Still shakey 30 minutes later...

Forgot to mention... after the WOD, I rowed a 500m @ 1:34.1 to make myself feel better :)

subbed a rope climbe with a tricep rope for the pull ups

6 rounds + 10 pull ups

and placed feet on high bar of a dip machine for the HSPU's

26
bw 150
5 rounds + 10 jumping pullups and 7 hspu
no rope or rings so adjusted accordingly

Form went down the drain after the first set, I suck

6 rounds as prescribed, HSPU done to about 1/2 depth as usual (feet against wall).

Pullups 10 x6
Handstand pushups 7 x6 Broken
Subd see-saw towel pull 4/4 for rope climb
Ring dips 7 x6

Limited by HSPU's , right elbow sore, Saturday

37 / M / 185

5 rounds, no rope climb and did not substitute anything for it.

Fun @ The Farm....

As many rounds in 20 Minutes of:

10 Jumping Ring Pull-Ups
10 Push-Ups
10 Bench Dips
10 45# Push Press

CSO: 10 Rounds
WJO: 11 + 8
JHO: 11 + 13
TJO: 12 + 20

10 pu
7 hspu
15 towel pu
21 dips

4 rounds + pu, hspu & 8 towel pu

This one was just a mess. used a 15' steel pole for the climbs, and had to scale everything down to 5 reps each. ring dips hurt.

no idea how many rounds, just kept going for 20 minutes

10 rounds + 10 PU's
first 3 rounds hands only rope climb from seated, used legs for the rest. Surpirsed how busted grip was from cleans in Elizabeth.

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups (Subbed version on stability ball, touching head to 2" pad)
Rope climb, 15 ft (subbed 15 rep jumping towel pullups)
7 Ring Dips (subbed regular dips on 3-1 basis)

Yes, my upper body was smoked after dip orgy with Elizabeth. All rounds broken except first round of pullups.

Rounds: 3 plus 8 pullups. Damn, last place.

CFWU x 2

5 rounds

- arms and shoulders were smoked
- no rope so subbed combo PU/dips x 4

7 rounds + Pull ups and Handstand Push ups
Rope Climbs no legs through round 5 to 18' then no legs to 15'
Finished round 8 in 22:00

AMTT

6rds +pullups,HSPU + rope climb

4 pathetic rounds of the puppy version:
10 pull ups
7 HSPUs
10 Towel pull ups
10 bar dips.

Began sweating out last night's whiskey almost instantaneously. Hoping to feel better tomorrow.

26yo 200lbs

5 rounds

subs:
assisted HSPU
3 reps of inclined monkey bars for rope climb

you are a crossfitter when...

YOU TAKE YOUR RINGS ON VACATION, JUST IN CASE!

CFWU x 2

5 rounds

subbed 7 x 30lb DB cleans for rope climb.

Can I sub 7 hours of paintball for this? I did anyways, so yeah.

20M 140
10 Pull-ups
7 Handstand Push-ups
15 Mountain Climber pullups
21 Dips
total: 3.7

4 rounds + 10 pullups & 7 HSPU's.

Subbed towel pulls for rope, pushups x3 for dips, and had toes on wall for HSPU's.

Well, this one was rough...

Finished at about 5 rounds, subbed towel see-saw pullups for rope and 21 bar dips instead of 7 ring dips. (no rings or rope available)

Things just looked messy on this entire WOD. Really showed my weaknesses.

QUESTION:

I noticed on this WOD that my HR wouldnt go past 160 bpm, but my strength endurance was shot quickly. What do you guys do in terms of scaling? I'd like to keep my HR really high, but since the sets had to be broken up, it gave my heart too much rest, bpm dropped fast.

I've always had this prob with circuits. My HR won't get past 160-165 but my muscle endurance will die. Only thing I can get my HR to consistently over 170 is sprints with long rests between (by the end of the wind sprint im at about 170).

Do you guys suggest dropping the number of reps and goin as fast through the rounds as I can? I'm sure eventually my strength endurance will match my lungs/heart and my max strength.

Thanks!

bwt: 135

Subbed rope climb for towel pull-downs at 105lb.

9 rounds + pu's, hand stand shldr. press, and 11 pull downs. Forearms were killing.

6 rounds:
10 pull ups
7 HSPUs
10 Towel pull ups
7 ring dips.

one min over (21 min) to complete the 6th round...
so to be honest its only 5 rounds...

36 yo, bw 228 today

As many rounds as possible in 20 minutes of:
-10 pullups (assisted with medium band)
-7 handstand pushups (assisted with heavy band & medium band)
-rope climb, 15 feet (subbed 15 towel pullups, jumping a little)
-7 ring dips (assisted with heavy band)

I did 4 rounds plus 10 pullups, 7 HSPU, and 7 towel pullups.

5 rounds even. Sub'd towel pullups at 1:1 for the rope climb and regular bar dips for the ring dips.

4 rounds, sub'd 15 towel pullups and 21 bar dips per round. Towel pullups kicked my ass!

This was the very first try at any workouts from the Crossfit. Im 25, male, and I did 6 rounds. I like it. You will see more from me in the future.

6 rds
Subbed 10 renegade rows (5/5) with 44# kbs for the rope.
No breaks on anything but the HSPU, but it's the first time in months I've been able to do any at all due to my 'tator cuff.

Hey I haven't gotten a ton of phone numbers of people to call with the WOD on Christmas yet!! :-(

10 pullups
7 hspu
16 towel pullups
14 bar dips

failed w/ pullups after round 4, so switched to elevated beginner pullups for remaining sets

8 total sets and 10 elevated beginner pullups.

subbed an hour of Wii boxing, and working Inventory at best buy

also still smarting from 135 dips

sry future self

No rope, subbed 15 pullups for rope climb
N: 5 rounds + 10 pullups/7 HSPUs/15PUs/1 ring dip
J: 5 rounds + 10 pullups/6 HSPUs

10 rounds + 10 pullups, 7 HSPU, 7 1/2' rope climb

Kipping pullups, HSPUs nose to carpet, 2 seven and a half foot no feet/legs rope climbs, ring dips.

Finished the WOD then watched Catherine Imes finish her 300 rep 36# snatch set (first 7 minutes done GS style with only one hand switch 140 reps total) in 13:30. She managed to tear callouses in both palms....awesome intensity!

Forgot....started each rope climb from seated position on the floor.

Home for Christmas and didn't see WOD before I went to the gym so did the following...

1 mile run (8:30)
3 rounds of 50 situps, 10x15 lbs dumbell curls, 10x15 lbs tricep kickbacks, 10x30/40/40 lbs shoulder presses, 10x bench dips
50 back extensions

bw: 119

not really a WOD, but felt good to do something while I'm home.

Merry Christmas!

5 rounds with 10 normal dips instead of 7 ring dips. Also, I only did 5 towel pullups instead of rope climbing each round. I did some serious leaf raking today, so that really killed
age19, bwt 175

G'day Guys, i'm a new crossfit convert after reading an article in "contact" a defence force magazine. i'm with the australian defence force. started today with the circut i was BUGGERED. tell me do you rest a little between each set? or do you just continue you on and if you can only get out 5 chins just move straight to hspu? or should i wait say 20 seconds and finish the set of 10? by the way the HSPU are killers. i could only manage 2 each time. poor technique. subbed standing shoulder press 15kg each for sets of ten. any assistance would be greatly appreciated!

rob

I did 9 rounds

Subbed 15 Towel pull ups for rope climb.
No kipping on pull-ups.

44yom 171 lbs

bw 165#

as rx'd with 15 towel pull ups

11 rounds at round 8 and up went to jumping towel pullups.

hey rob.Check out the faq section.Should tell you all.Otherwise yea, you finish each set before moving to next exercise and rest only when you cant squeeze another rep out.

bw: 187

HSPU against wall. Subbed 5 towel pullups for rope climb.

7 sets + 10 pullups

12/23
5 min warmup on elliptical
Short warmup x 2

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups: Feet chest high on smith machine bar
Rope climb, 15 ft: sub 15 towel pullups
7 Partial Dips
7 Pushups

4 rounds in 20:07 - 3:13 / 4:22 / 6:07 / 6:25

Wow, that was retarded. Did this one in the garage. Using my way too close to the garage door and ceiling makeshift pull-up bar, hspu's at first using the non-level hood of my roommate's car for assistance, falling off a couple of times, heh, rope climbing with a towel and lacking grip with my left arm (WEAKNESS!) and doing dips on the trunk of said car rubbing the bumper painfully into my shins. Eventually (duh) got the idea to use the chair I use to get up to the pull-up bar to do jumping pull-ups, and jumping rope climbs after round 3, because kipping involves slamming your feet into said garage door, so I won't do that, and the chair actually wasn't too bad for the assisted hspu's although I didn't think so at first, which is why I did the car assisted hspu's, which come to think of it sounds kind of manly, although me falling off the car hood probably would get any neighbors who saw me wondering how to get my to the nearest mental hospital. Anyway, completed 4 rounds, plus pu's and hspu's, so four and a half. Despite the garageness of my workout, it was fun, evidenced by my current smile! :)

off to stretch and eat!

WOD mod as follows:
10 p/u
7 standing press (95 lb)
10 towel ups
21 bar dips

dont remember number of total sets, in too much pain. great work-out. towel ups were new and really valuable.

#103 C,

"Do you guys suggest dropping the number of reps and goin as fast through the rounds as I can? I'm sure eventually my strength endurance will match my lungs/heart and my max strength."

If you want the metabolic conditioning benefits then you have to maintain speed intensity, and if you want the muscular endurance enhancement benefits then you want to maintain volume. Today's WOD was a tough one because it goes from a lat/bicep pull-up to a tricep/deltoid HSPU, back to a lat/bicep rope climb, and then a tricep/deltoid ring dip. All of these exercises have cheats (less challenging variants) to help you avoid muscle failure and losing intensity. For the pull-up you can try kipping, then jumping, then using a resistance band. For the HSPU, you can hook your feet on something , like a Smith machine, to offload some of the weight, or prop yourself against the wall at a smaller angle to make it easier-just an elevated pushup. For the rope climb you can use your legs and feet, and for the ring dips you can sub parallel bar dips or bar dips with feet supported on a bench- or dip off the bench with your feet on the floor. You can start the WOD doing the excercises as rx'd then switch off to the less challenging versions if/when you start to fail.

29 5'4 145 lbs
5 complete + 10 pullups, subbed 21 dips per round for ring dips, had to break up pullup sets for rounds 4 and above

First WOD done in the Garage in the Michigan Winter! Slowly getting the "stuff". Put up one set of rings and put a climbing rope up. The rope is a little thin and makes it a lot harder to climb.
178 BW 46yr M

Did 3 sets of CFWU with reduced Ring Pullups and Dips.

Did 5 Rounds with Ring PUll ups and Ring Dips, Rope climb with legs, except for one pitiful set hand over hand. Hand Stand PU against wall and not full range of motion. This is the first time I did a WOD with HSPU that I didn't assist. Just didn't do as deep but really burned out.
My right arm is really bothering me near the elbow. Seems like I've got some tendonititis I can't shake. Having these rings is really humbling as it is realy dropped my dip and pull up totals down again.
Hope the CAOC crew gets Healthy again. Tim, keep up the great work and Mags, great job on the 17 max pull ups. You just passed my best!
Merry Christmas!

3 + 10 pu, 7 hspu, 10 towel pull ups

Go Catherine!!

RobertP #127,

thanks very much for the response, I am new to crossfit, but not new at all to endurance training (I train for mma). However, many of these circuits make me feel like a newbie, I'm excited about getting a month or 2 into consistent WOD's and see where I'm at!

Thanks for the tips, I think I will change it up depending on my goal that day. Closer to competition I will definitely try to increase metabolic conditioning.

WU (chop 4 trees that came down during the recent wind storm, cleanup some branches etc in the yard)
6 rounds, 10 PUs, 3 HSPU
finished round 7 after the time limit.
Rope climb - twice up and down the rope each time in my garage. Not enough room for a 15 ft ascent. Roughly a 10 ft ascent x2 each round.

4+10/7
sub'd towel pullups for rope climb

This wasn't cool. Handstand pushups still kick my ass. And I still think that the towel pullups aren't an even substitute. However, I have no need to buy a rope so I console myself with the thought that I'm stronger than the folks with a rope... unless those folks happen to be Kelly.

29/185

7 rds + pullups

rope pullups sup'd for climb.
assisted rope pullups 6&7 rd.

6 rounds as rx'd with the following exceptions:
-no rope, did 15 towel PUs
-no rings, did 10 dips

Subbed towel pull-ups/hang and 21 dips per round

8 rounds in 19:33

subbed 10 towel pullups for rope climb
6 rounds
(last round found me doing slight jumping towel pullups)

5 rnds.

parallette hspus
ramping.

No rope climb.
Jeff-9 rounds
Charity-subbed dips and HSPU to pillow- 8 rounds

Comment #122 - Posted by peterh at December 23, 2006 06:02 PM

thanx for the advice peter! i did check out the FAQs. think i'll have to take a bit more of a break inbetween to make sure i can complete each set as close to properly rather than failing at 5 pullups in my 4th or 5th circut. thanx!

Did get a chance to knock out this one yesterday. Went out to get a burger for lunch and didn't get home untill 0500 today... I had to go to work at 0600.

500m Row

WOD (3-1 bar dips for ring dips & 15 towel PU's for rope climbs)
8 rds (may have miss-counted a rd.)

Should be able to get atleast 10 next time. Still feeling last night. Actually, steel feeling the past week. This one is a good one!

Get some, Go again!

No time yesterday, procrastinated enough today to only have time for half-effort:

10 pullups, kipping
7 HSUP, feet on couch arm (piked)
15 towel pullups, jumping
7 ring dips, negatives/assisted w/ feet

3 rounds in 10 min , with more time I think I could have kept it up for an even 6 in 20, but I'll never know until next time:)

Subbed 15 towel pull-ups for rope climb.
Subbed bar dips x 3 for rings.
7 full rds +
10 Pull-ups
7 HSPU

32 / 231#

10 pull-ups w/ 70 lbs. assistance
7 assisted handstand pull-ups - Smyth machine
Bar climb
21 stright bar dips

4 rounds

3 rounds in 20 minutes of
10 kipping pullups
7 HSPU (no assist, but only about 1/2 ROM)
rope climb (subbed 15 tricep rope pullups, alternating the high hand every 3 reps)
7 ring dips (subber 14 parallel bar dips)

age-40
bwt-213#
6 rounds
did 21 reg dips instead of ring dips
used legs on the way down during rope climbs
assisted handstand pushups-with heal over bar
pullups were kipping

Blistered hands from actual shovelling and pick-swinging meant no rope climbs or subs. Newly home-made rings meant first time trying ring dips. Not much comparison to bar dips! Pulls on rings also and added 7 push-ups on rings, 20 sit-ups and 10 box-jumps to the HSPU. 5 sets only, and took nearly 30 minutes.

**crossfit warmup**
Did three rounds (puppy scale) plus ten pullups and 7 dips. Gotta get better.

BW 58kg

10 assisted Ring Pull-ups
7 assisted Handstand Push-ups
10 assisted Rope pullups
7 assisted Ring Dips

7 rounds + 10 RiPUs, 7 HSPUs, 10 RoPUs

3 1/2 rounds of all

Notes on HSPU:
1st rd - all unassisted
2nd rd - 3 unassisted
3rd rd - 1 unassisted
4th rd - 0 unassisted

Notes on rope climb:
10 ft rope, did 2 climbs per round;
Last round failed to get to top of rope both tries.

workout done on Monday Dec 25th since i missed it saturday and had a touch of the flu on Sunday.
low energy made for slow transistion times. I also wanted to work on my kipping pull ups
5 complete rounds plus 3 pull ups.
only used legs on the last rope climb.

3 rounds. Blah

4 rounds.

21,15,9 rounds of:
Row cal
Knees to elbows
15' Rope climb x 1
24" BJ
"Uneven"DB SQ 20, 25#

6 rounds, sub'd towel pu's

Did 3 mile soft sand run followed by wod.
hspu assisted with dip bar
25' rope climb

3 rounds

7 Rounds
No breaks on pull ups
All rope climbs using feet.

10 Pull ups
7 HSPUs - self assisted
15 Towel pull ups
21 Dips

3 rounds
No feet on rope climbs, but towel pull ups eventually became jumping towel pull ups.

Modified CFWU x 2
10 x air squat
10 x back-extension
10 x incline sit-up
10 x lunge walk

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
5 Handstand Push-ups (forehead to 10" platform)
15 jumping rope pull-ups
7 Ring Dips

Total rounds = 4 + 3 pull-ups

Forgot the exact reps and only did 5 hspu instead of 7. Oh well...

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x incline sit-up

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
5 Handstand Push-ups
10 Rope dead hang pull-ups
7 Ring Dips

Total rounds = 4 + 10 pull-ups

Mike: 4 rds plus 10 p.u.
Erin 2 rds plus p.u

10 p.u., 95 lbs/55lbs push press, towel pulls, parrallel dips 3X1 (Erin's assisted)

made this up on 12/26

sub towel PUs 10 per rope climb.
HSPU against wall rd 1&2
HSPU one foot on smith machine rds 3,4,5 &6

6 rounds

as rx'd
9 rounds

4 Rds + 10 pull ups in 20:
finished 5th round anyway

1st workout in ages.

5 pullups; 7 40lb overhead press; 15 GI pullups (incline); and 7 ring dips (assisted)

2 rounds in 8 1/2 minutes.

Ball workout for abs

m 34 bw 166

sub 5 towel pullups. Still getting lots of looks with my new rings which caused a personal trainer to interupt with questions for about 2 minutes.

6 rounds in 22 minutes. Already feeling this one. Love my new powerrings.

Hello everyone!

Thiss was hard as i have become lazy over this pastt festive season.

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups (self assist at level 17)
Rope climb, 15 ft (15 gi pu's)
7 Ring Dips (21 dips)

Rounds = 2 and 6 pu's

Wonder how ths would have been if I at least hadd rings.

London Crossfitter!

5 rounds
15 towel pu for rope climb these are brutal
2:1 deep wide grip dips for ring dips
whole worout done at playground down the street

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups (on rung 17)
15 BJJ gi pull ups
21 dips

3 Rounds + 10 pull ups and 7 handstand push ups

Sub 10 Towel Pull Ups per Climb: 3 Rounds minus 5 Ring Dips

Ouch. 4 rotations, form was questionable on towel pull ups and HSPU. Had to switch to push press 75 lbs after 1 round. Great workout though. Look forward to doing it again

Had to modify big time. Did WOD in playground.
3 rounds (Had to stop due to kids taking over equipment)
HSPU's with feet on bar
No rope, so did 10 pushups
did tricep dips on picnic table seat with feet up on bike rack.
Did the best I could with what was available. Beats doing nothing....get some

8 rounds exactly

sub'd 10 towel pull-ups for rope climb...most were assisted with toe touch... sliding off/grip on the towel seemed to be limiting

Time spent on the towel pu took a little away from metabolic fatigue, although by 20 minutes it was there!

Towel pullups, last 4 rounds jumping - 7 rounds.

cfwu
4 rounds
10 Pull-ups (rds 2-4 jumping)
7 Handstand Push-ups (4th step-5th-top-top 10)
Rope, 15 ft towel [pulldowns 90 lb) 2-4 broken
7 Dips

I started off with a strength workout (strict shoulder presses and deadlifts), then transitioned to the WOD (obviously I'm behind a few days). I did it as prescribed, outside in our unit fitness area (to include hanging rings). I seen a lot of comments on an assisted rope climb, not sure what that means? Anyway,

I completed 6 rounds (+10 pull ups) working at a steady pace (walking between stations). Aerobically I had a lot left, but I was getting down to sets of 1 for hand stand shoulder presses, so even I ran between stations I still needed a break for the shoulders. Great workout. Tomorrow I'll follow up with a five mile run

7 rounds. subbed rope climb with tri pull downs

Tim: completed 5 rounds, +18# weight vest (10% of bodyweight)

This workout needs a name. It is a great measure of upper body work capacity and I intend to sub it for less useful (to me) workouts such as ME back squats, since I am penalized in my sport (climbing) for carrying any unnecessary muscle mass.

~3 minutes for round 1, increasing to ~5 minutes for round 5.