I am going to be in sooooo much pain.

Audio is out of synch with video.

Hmmm, arms, we could have guessed?

Looks like we are working on our "core" for this series. Could be interesting in the basement tomorrow. Two solid months into the program and I have see as much results as the previous two years of work. Many thanks to CF and to Dan MacDougald of CF Atlanta. My efforts were recently validated by one of my 8 year olds friends. The kids were chasing me around the park and one remarked "man, your Dad is fast". I love that comment/compliment.

Mother of God....

I second the results! Just 3 weeks and I'm noticing an extreme gain in core strength and all-around fitness (not to mention I'm now glued to the mirror... hoping that will fade :D ).

If we are subbing standing presses for HSPU, how much weight should we be doing?

And the L pullups should be the rockers :)

Any suggestions on substitutions for L-pullups?

Feb. 13 work out: completed in 7 min. Great fun

I imagine the best sub for L-Pullups would be tuck pullups (both legs tucked up to your chest).
The FAQ (http://www.crossfit.com/cf-info/faq.html) subs tuck sits for L-sits.
or jumpstretch bands for support

Ben #6
don't sub standing presses for HSPU as it will likely not address your inability to do HSPU. Do modified HSPU (see FAQs) if your like most of us it's a mobility problem and not a strength problem. Standing press will make you stronger but will not help you become able to do HSPU. i've been drinking the kool-aid over a year and still cannot do a HSPU but i'm 80% of the way there. i also couldn't do OHS for a long time, seems to be a similar issue.
TC also look at FAQ's
i'll be doing them with bent knees then afterward will do some paralette 'L' work.

ratt

In the picture...
i like the fruit on the table in the back but where is the fire extinguisher that should be inder the fire extinguisher sign???????

ratt

There is a caveat to water-ratt's advice. Work on HSPU progressions IF you can safely support yourself in those positions. If not, Standing Presses will do nicely in building the necessary strength to begin the progressions.

Sweet, I'm gonna beat the living crap out of my old time on this one. Please.

Sounds awesome been wanting to do some hand stand pushups and L ups are always fun. Probably will hear some what the *@!^#$ tommorow.

I've read a lot of literature on cross-fit and am 4 months into it. I think it's incredible. Obviously some workouts take longer than others, but what is too long for a workout? I've had three day sessions where the shortest was 30+ minutes and the longest was close to 55 minutes. That's pretty demanding on one's nervous system--at least mine. Any suggestions?

#15 Get plenty of rest and go back and get some more.

17min. 1st time. hysterical form but did it!

doing tomorrow todays, todays tomorrow. ~24 min as rxed i found it easier to do the hspu with someone spotting my leggs rather than leaning on a door. i felt like i could do a lot more at the end after i had my friend spot me while i was doing the last 3 rounds.

I second #16's motion.
Whoever can do a "Fran" in a minute forty nine should suck it up and do it again...10 more times!

Now there's a 20 minute workout!

:)

(yes I know...I'm gonna regret saying that)

Thanks for CrossFit eh!

I was wondering about the HSPU's. Every video I see always has the guy or girl against a wall, allowing the person to relax his/her core and only work the upper body. Is this a skill that is expected to improve until we gain the balance and no longer need the wall???

bw=206
Hurt! HSPU facing wall, nose to rug. Breakouts as follows:
11!+4 / 1
5+5+3 / 3
3+4+4 / 5
3+6! / 7!
4+3 / 9!
5! / 5+3+3
3 / 3+3+3+2+2
1 / 4+3+4+2+2.............27:12.71

#20 cornish

its HSPU, not supported HSPU...so yes your goal is to do them free of any support/wall/assistance...there is a vid somewhere showing just this...and you will most definately improve, but it takes practice...i read somewhere that after you have done something like 10000 handstands then you can call yourself a novice!!

Cool, HSPU. I started training these and really like the idea.

On another note, yesterday (02/12/07) I did a workout on the C2... eight 250m pieces with 20 sec rest in between. Trying to work on my speed. Anyways, my four year old son Collin was downstairs with me and wanted to try out the C2. He rowed his first 25 meters ever. Pretty cool.

Dan

Couldn't do HSPU at the gym so subbed a workout that would leave me fresh enough to do them when i got back from the gym.

Press-ups(different kinds) 15/12/9/6/3/1
L-pull-ups 1/2/3/4/5/5
Handstand practice 10 mins

L - pullups were a nice surprise

36yrs 170lbs (ish) 5'11

as rx'd 21.00 (some broken sets on the pull ups toward the end)

CFWU X 3 (subbed pushups for pullups)

20m 38s

I had my feet up on the dip station, legs bent, for the HSPU's. The first set was shocking, but after that it seemed fine as I got into a groove.

The L-pullups were a nightmare! I tried to keep my legs straight out up to the set of 7, but after the first few they were singles with my legs going up/out and then down again on each rep. For the 9/11/13/15, I was just trying to keep my knees tucked up, but I don't even think I managed this very well. VERY hard!!

I don't feel all that burnt out now though, which is strange. Technique has a lot to do with it I guess, and I don't have the strength, power or endurance to compensate!

x3 CFWU
As rx'd 13:20

I've got a q about the back squats, For thos ewho have done them (heavy) A2A do you feel as if when you are down all the way that you have to transitoon to pushing with your toes? I Ask because I have been trying to do them, but once I am down (heavy or light) I find my that I want to push off with my toes as opposed to using my heels as the driving force is there a correction for this or am I just retarded?

Before I did some personal training with Ryan Atkins in Racine I had some form issues with my squat.

I would try and get some personal training with a Crossfit Certified Trainer. You could also buy the book starting strength by Mark Rippetoe. I did both of these and they helped immensely.

I learned a number of drills and within about 3 weeks my problems "hip flexibility" were corrected.

8:28 - nose to carpet HSPUs with full elbow extension; L-sit pullups on doorway gym with chin way over bar and elbows almost straight at the hang (I can't quite get my elbows 100% straight on each rep but it's getting better).

Hey Community,
Question about the handstand push-ups, I've found it easier to do assisted on the wall, legs straight than with using parellettes. My question is if parellette training gives your handstand support more stability and improves your freestanding handstand, should we be doing this in the WOD's.

Feedback is much appreciated

280#'s/43 yom

Reps as rx'd, subbed asst'd HSPU, tubing asst'd ring pull ups followed by the same number of KTE's for each set of L pullups

22:35

10:00 even, improvement from 14:30 last time.

HSPUs done with toes over bar.

19 minutes

hspu's with toes on bar, sets unbroken
maintained form on pu's until last three sets, then ended up closer to tucked pu's

CFWUx3 (sub push-ups for pull-ups/dips)

26:04 - Assisted HSPU on squat rack; L-pull-ups all in sets of 1.

M39/173#

Time: 16:56

Compare: No prior time

Notes:

HSPU against wall. First 4 sets broken.
L-PU: Last 3 sets broken.

Lost time waiting for pull up bar at gym.
L-PU's felt strong, HSPU's ROM sucked.

13:56

hspu assisted
l pullups w/ knees to chest
12 lb weight vest

Ugh. What a train wreck.
I lack the skills to do a HSPU (I tried, and it was a nonstarter for me), so I modified to a "jackknife" position on the bench. Better than nothing but not great.

L-Ups were fine for the first 3 sets. Then to regular Pullups. Then jumpers for the last 2 1/2 sets.

12:50

Amazing that I used to think that I was in decent shape.

As Rx'd
Time: 15:46

Been doing CF for about 2 weeks. I've been scaling back the RX'd weight, especially on the more intense leg WOD's. Since the 2/9 WOD (run 10k) I've been having some knee pain w/walking and running. From reading and talking w/others, I suspect my ITB (lateral condyle pain/stiffness). I'm REALLY eager to get back to the WOD's. Any suggestions?

BW 172

11:33

L-Pullups done with a neutral grip.

Anyone else get headaches or lightheadedness from "Michael" yesterday? I did and thought maybe it as all the blood going to and from my head in the back ext and situps on the GHD. Any way around this?

Toby from yesterday, your prayers were heard.

TC- Try the L-PU's w/palms facing you(chin-ups). Do as many as you can. If you can't or you get fatigued, try doing regular PU's followed w/L-Sits(::03 for each PU). Another way that I've used when training people who have difficulties w/L-PU's is to drop the bar on the Smith Machine(The only thing it's good for) or squat rack till they can reach it while sitting w/their legs out. Then do the L-PU's from there. What ever you choose to do, scale/modify so that you can do the WOD w/out losing the stimulis or intensity. Hope it helps.

Get some, Go again!

23m/5'9"/181

gym was packed...with people who like to talk more than they like to work.
As a result I went outside and just did the hspu's, assisted.

I just realized that I did about double the work on this than was required, because I did a 15-14-13 series vice 15-13-11 - 120 reps vice 64 - no wonder the imperative afterwards to lie down and make the floor sweaty was so strong. Form went to crap in a hurry but it was still one hell of a work out. Not all that disappointed that I'll never do this one again! I'll do the real one next time; which I'll do soon to see how it goes. Maybe someone else will get as much humor from this as I have.

At the point that I could no longer kick hard enough to do the walkover to get feet into HSPU position on the wall, I remembered how I learned HSPUs in the first place - face away from the wall, feet walk up the wall as hands walk closer to wall. I will recommend fellow xfitter doing these in CFWU everyday until he can do a full HSPU. You can stop short of full vertical and do partial HSPUs that are still very challenging.

I have not been this whipped since Filthy 50. Oh, the glory of total exhaustion! Paul

As RX'ed
12:04

37yom 205. Nice WOD. HSPU on squat rack. First two sets broken. Made all but the last set of L PU's ran out of gas on the set of 15.

Around 30:00

as rx'd
bs 185 25 yoa
hspu's against wall

30:52

hspu endurance much worse than pullups, although my tight hamstrings made having a strict 'L' difficult, especially at full extension of arms at bottom of pullup.

M, 41 YOA
6' 195 lbs.
15 min. 48 sec.

Can't quite get the handstand push ups yet. Had to sub Standing Mil Press 105lbs
Assisted Pull-ups (8olbs)
16:23

You can see vids of freestanding HSPUs on http://www.beastskills.com

Baz

11:00
HSPU against wall
L pullups

As Rx'd: 16:56 - form started fading on the last few sets of assisted HSPUs.

#38 - I finished a marathon a month ago and in training developed a very tight ITB. I have found several stretches that work well, you can find them by searching google (I found several under: ITB stretches). Also, ice the top (behind your hip) and bottom (outer knee) where the ITB connects. And finally, the most fun, get a foam roller and roll your ITB over it several times a day. This hurts a bit but I think it helps the most. They also sell sticks designed for this but the rollers work better b/c you are less likely to ease the pressure when it become uncomfortable.

Age 30, BW 182#, 5'10"

What a mess. 37:18.
HSPU facing out, close to 90 degrees.
First 30 pullups were tucks, the rest were an ugly kipping/tuck amalgamation.

Pullups continue to be the weakpoint, but I guess the best advice I've rec'd about getting better is to do more. Off we go...

jknl & jodi...thanks for the advice on the C2 yesterday!

37yoM/5'8"/153

Recovery week for me, so:

CFWU X 3 (minus the pull-ups)

10-8-6-4-2-1 HSPU
1-2-4-6-8-10 L Pull-ups

1st set of HSPU against a wall, all others on a Smith machine
8 & 10 rep set of L Pull-ups broken
No time, just steady pace

1 mile run, 7:45
Handstand practice for cool down

Was really looking forward to this, but Mother Nature had other ideas. I guess thinking about virtual shoveling got me 12" of snow last night (and a broken snow blower to boot) so that I could do REAL snow shoveling, both at home and at the office. Toby, today's WOD and my snowstorm are what happens when you ask questions like "can I add some upper body stuff to all of this leg stuff?" :=)

WOD authentic snow shoveling, 1.5 hours. Highly unlikely that I will do anything else...

sub assisted HSPU - ladder screwed to a wall in an outside courtyard at the gym with feet hooked to the fourth rung facing the wall

switched to tuck pull-ups on set of 7 and was doing jumping pull-ups by the end.

Nasty form and it was near freezing outside

14:43

Wow! I love this workout.
24:35 Subbed HSPU w/125 lbs press

"Upper Sixteens"

Handstand Pushups (HSPUs) - all sets > 5 broken (this is where the bulk of time went between sets)

L Pullups - ditto (hard to extend arms fully while bent!)

27:19

8:22 (PR by:22)

Worked it at home.

CFWU x3 (ring dips sub, tabata style squats)

HSPU used washing machine as a prop and parallettes.

HSPU hard as hell.

Pull ups - broken all over the place.

22 minutes.

I am definitely going to take someone's advice above and add HSPU to the CFWU. Great advice!

13:50

20 mins, i am looking for a rematch on this one, i am going to kill it next time

I'm stuck inside with no equipment (no bar) because my gym is closed...anyone have a non-bar sub for the Ls?

29:01
HSPU-worked negatives, top of head to ground
Blue band L-sit pull-ups

14 min.

thought that I would blow a gasket with the handstand pushups

5th day on WOD

If there is a muscle in my body that is not smoked, it is unknown to the modern anatomist.

Struggled today (big time).

Did HSPUs with feet over smith machine bar, knees slightly bent to get all reps.

By the 4th set was doing jumping pull-ups and then Ls on a roman chair for total reps.

tried to keep moving. did it in just under 20min.

supplemented workout by rolling in the fetal position and murmuring "mommy" for 15 minutes....

rx'd 13:12 self assisted hspu. all sets broken.

49/198/6-4

13:20 as Rx'd

i heart crossfit
happy valentine's day all

40M/5'8"/180

something around 15mins - I forgot to start the watch!
L-form ugly due to tight hamstrings and it simply got uglier
Not yet nose to rug on the HSPUs, but the mat stack is getting shorter

little Y! News article today on 'the power of positive thinking', a/k/a 'the placebo effect', hereinafter 'Drinking the Kool-Aid!'

http://news.yahoo.com/s/nm/20070213/hl_nm/belief_exercise_dc

HSPU's: toes on rack
L-pull ups: ouch

20:07

sets broken every which way

lil pipe
as rx'd 15 min
marked up gym wall pretty nicely on hspu...they deserve it

CFWU (10), WOD as rx'd, heels touching wall on HSPU for balance, forehead to ground, full extension...broken sets...18m15s...

28/M/185
CFWUx3

14:40; hspu against the wall.

42yom/165

assisted hspu

23:22

does anyone know a sub I can use for pull ups while I am in my house without a pull up bar or any equipment? thank you.

HSPU against wall
Start with L pulls that degenarated into tuck pulss then to kipping pull ups

21:00

Baz

as rx'd 25:32 hspu nose to floor, l-pull-ups legs locked full arm ext.

No stop watch today.
Abt 14 min total(had to stop twice, lost abt 2 min)
L-Pull-ups on rings.

18:44, sets broken on several. This one wasn't as bad as it looked on paper.

25:15 as rx'd
HSPU very broken up after the first 6
L-pullups broken up too on the last few sets.

pre WOD - hang snatch practice - dowel rod and then attempts with 45lbs bar.
post WOD - pistol practice

26/6'6"/180 lb
CFWUx3 (push-ups subbed for pull-ups / dips)

28:38 (assisted HSPU's on squat rack)

7:30

After the second round the HSPU could have been deeper.

Ring pull-ups...still can't get a great L so were a bent L or bent leg combo. Ubroken until the last 2 rounds.

Followed with bag/combo push-up/plyo work

anyone have a sub for pullups I can do in my house w/ no equipment, etc? thanks

14:59
Tuck pull=ups
leg assisted HSPU

CFWUx3 (minus two sets of PUs)

as Rx'd: 16:08

HUGE improvement compared to April 20, 2006 (28:08)

12:45
HSPU against wall
Form was not so good in the HSPU, but i surprised myself, i was expecting a +20min time. Crossfit rocks my world!

12:32

Form is coming on the L-ups

Good GOD!!! I'm a beginner and have to adjust accordingly so I can move the next day, but this one was a KILLER!

Keep'em coming! ;-)

Hey-

WOD: HSPU & L-pu 20:56

Here's my video

http://www.youtube.com/watch?v=b5RaNywfuNc

I took the day off work to play in the snow.

-K

hspu 13,9,7,5,3,1
lspu 1,3,5,7,9,11

10:30

hspu against wall, some strange wrist pain

modified hspu - 3 plates
1st go at L pull ups, did half correctly until I couldn't hold my legs out any more, then switched to bent knees for the last half
20:47

modified hspu - 3 plates
1st go at L pull ups, did half correctly until I couldn't hold my legs out any more, then switched to bent knees for the last half
20:47

Can I do tucks w no bar?

Is there any pullup sub if I do not have a bar at home?

First time w/ both exercises.

HSPU done with spotter holding feet

LPU done seated w/ Smith machine; reached a point about halfway through when we were forced by fatigue to keep our heels on the ground. Made up for this after by holding an "L" for twenty seconds at a time on the dip bars, for four reps.

Every time I think I've got this crossfit thing down, I'm humbled like I was today. Great stuff.

Time c. 15 min.

145lbs/30yoa

as Rx'd

HSPUs (assisted same as photo on the left for the 01/29/07 WOD - got all reps)

L-Pullups (broken at sets of 7 and higher, feet also started sagging at this point)

TIME: 14:05

age 17 bw 160

29:05 as rx'd

Wow. My HSPU's are atrocious. I used a smith machine bar at 7 feet to put my toes against. The L-Pullups were broken up into sets of 1-3ish.

BW: 179
Age: 31

WOD 02/14/07

16:04

WOD as RX'd: 25:13

18:57 as rx'ed, almost 10 minutes faster than last time. HSPU broken worse than I had expected and L-Ups were fine until the round of 9 and they just sucked after that. I did 15 singles the last set!!

Still have a ways to go on this but my eternal excuse is that I'm 6'4" and 195lbs so physics is not on my side for this one. If I could shorten my arms and legs by about 6" for this WOD I'd be loving life. But then I wouldn't be able to scratch my head so forget that.

I subbed snow shoveling for the entire workout.

8:30 to 10:00 AM- shoveled out my driveway, front porch and sidewalk. *Assisted by 10 yr. old son.

10:45 to 11:45- helped 2 neighbors shvoel out their driveways and sidewalks.

12:45 to 1:45 - shoveled sidewalk and driveway of elderly neighbor. Assisted by another neighbor and 10 yr. old son.

I'm pretty tired now.

Subs:

I did box elevated push-up - not a lot of depth in the push-up.

Jumping L pull-ups to work the negative and used blue band to assist with legs.

26:32

15 Handstand push-ups
Cut it a bit short 'cause I was able to do PUs without agrivating my ab injury...

1 Pull-up
13 Handstand push-ups
3 Pull-ups
11 Handstand push-ups
5 Pull-ups
9 Handstand push-ups
7 Pull-ups
7 Handstand push-ups
9 Pull-ups
5 Handstand push-ups

As rx'd

15:09

One of my lowpoints so far. Thought the virus crap was gone and was looking at a time below 10 mins. (Had 4:40 at halftime and PU's are normally my strong point). Then I just completely died. Lost it. Hope I learned something.

31:05

HSPU against wall

10:28

16:28.

HSPUs done heels against a ledge. Minimal self-assistance throughout, made the HSPUs the killer exercise for me. Last 2 sets of L-pulls were incredibly painful for the biceps, however. Unable to get a clean L-sit due to hamstring/lower-back flexibility, but I did my best.

Can't say I'm thrilled with my workout today. Sub'd HSPU with stability ball push-ups (the biggest one at the gym). And my L-pull ups need a lot of work.

M/20 yr old/159

16:47

Not on form today. Was so gassed I barely made it through the CFWU. Had to do rounds of ten.

WOD: 26:50 with subs all over the place.

Managed about ten HSPU against the wall in total, made up rest of the reps with piked pushups from a bench. Got 7 proper L-ups, made up the rest with tucked chinups, all strict.

assisted HSPUs - feet on waist-high ledge, legs bent at hips 90 degrees to body. forehead to floor

"L" pullups are tough to do fast

9.09

First time with both exercises, did them all as RX'd but the HSPUs were tough to get the hang of so did 'em carefully.

23:29... psyched for next time. How often do we do these?

Male / 48 yrs / 174lbs / 5'10"

For time:
Sub all handstand push-ups with decline push-ups
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

15:19

took me 15 minutes 47 seconds. L pullups were rough.

22.20

wu=30 min hard stairs

Male / 35 y
Time 15:01 (I am happy)
L pullups lasted only in the 3 first sets and the two last pullups sets (the 13 and 15) were totally broken.

10:43 as rx'd...14:30 last time, L-ups still need improvement...note more L-sits each WOD practice
bwt-165, 33 yom, 5'10"
pre-snatch practice
post-pistols AMRAP/leg x 1 set, 16/leg, R MUCH weaker
L-sit practice as well...abs done from Mikhail

34:38. Last time I "did" this WOD I finished in 15 something, but since then I've seen a video demonstrating hspu's. What I had been doing was more of an elevated pushup and today, I was closer to perpendicular. Much work to be done here. Thanks, Coach! BW:173, YOA:58

For time:
15 Handstand push-ups, negatives to 10" platform
1 L Pull-up
13 Handstand push-ups, negatives to 8" platform
3 L Pull-ups
11 Handstand push-ups, negatives to 8" platform
5 L Pull-ups
9 Handstand push-ups, negatives to 8" platform
7 L Pull-ups
7 Handstand push-ups, negatives to 10" platform
9 L Pull-ups
5 Handstand push-ups, negatives to 10" platform
11 L Pull-ups
3 Handstand push-ups, negatives to 10" platform
13 L Pull-ups
1 Handstand push-up, negatives to 10" platform
15 L Pull-ups

Total time = 32:08

About 11 minutes slower than last time. However, last time I did elevated-foot push-ups and today these were legit, feet against the wall handstands. Much, much harder. It's funny how the CF thing works. Last time, I could hardly do the L-pulls. This time they were tough, but not really a problem. Progressing on the HSPU's though requires significant effort. There's always some weakness that Coach finds and exploits!

17.02 as prescribed.

I reckon I benefitted from not having done "Michael" yesterday.

hspu's were wall assisted BTW. I also realized I made the same mistake as appolloswabie and did 15-14-13, etc. Stupid Cupid lend me a brain...

Much harder than I thought it might be...did all w/ my doorway pullup bar, slung two bike inner tubes over bar, put arms through, kicked up to handstand for tubing-assist HSPU (found that idea somewhere on here and it was way better than smith rack, where you use your legs more). Luckily I am short, so my feet rested against the tubing to help hold myself in place..if I were taller, it would be more awkward. Only one near disaster of missing the tubing w/ feet and toppling the wrong way over. All L-pulls singles, but good form--a first for me to do these in a WOD.

29:14

20 min, L pullups toward the end turned into 13 then 15 sets of 1, ouchie! I need to work on that.

22yom/223lb

16:25

had a hard time washing my hair after this one. put my heels on a bar for HSPU.

Ben
29/173
================
HSPU - heels against wall

Time 16:08
================

26yo/M/68kg

15 hspu
1 L pull up
13 hspu
3 L pull up
11 hspu
5 L pull up
9 hspu
7 L pull up
7 hspu
9 L pull up (Tuck)
5 hspu
11 L pull up (Tuck)
3 hspu
13 L pull up (Tuck)
1 hspu
15 L pull up (Tuck)

16.48

Holy ABS Batman......

Beautiful, 2 moves i suck at, time to add 'em into the warm up methinks.....

17:50

HSPU started against wall, but in the middle of the 2nd set I switched to toes hooked at about six feet high.
L PUs, started sitting on ground with squat rack low. Legs were still bent by the end.

14:19 as rx'd, facing wall, ROM was bad tho.

As Rx'd (Full ROM on HSPU and all legit L-PUs)
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
That was so wrong!
28 Minutes

21:01

terrible form, assisted HSPU, no pull up bar so used the treadmill handle while sitting for L pullups, towards the end sets were broken...this was tough!

M,32yo,6'1",200lbs
CFWUx3-minus pull-ups, did ring dips
WOD,27:06
All HSPU's done with legs straight against wall. Kept form of L-Pull-ups until about the 6th round and had to go to knee tucked pull-ups. Beast of a workout! If it ain't Crossfit, It ain't right!

bwt-145 M, 21
2x Assisted HSPU's using smith machine
L-pullups as rx'ed

16:41

Holy Mother of Pearl!!!

13:23

Form was a mess. Started with L sit & nice HSPUs. Disintegrated rapidly. Ended with a whimper (regular pullups and inching around upsidedown on the wall).

can barely type...

20:36 (HSPU to 1", L-PU legs locked until last 2 rounds then slight bendng)

26:03
sub'd
50 lbs shoulder press and jumping pull's off 2 blue plates, parallel grip, hands off the bar

12mi37sec as rx'd
would have been faster but the bar i was spotting my legs with fell hitting the back of my neck. feels awesome.

We reversed it by accident... 15 Pull-ups down to 1 and 1 HSPU to 15
Jon- 11:40 First two sets of PU, then 3 assisted sets tuck, then last 3 sets unassisted tuck

Pete- 20:25, broke the HSPUs

M/36/198

First time doing this workout. Man I love having my butt kicked!!!

CFWU x3 (-PU, subbed PU for dips)

As rx'd with following exceptions:
HSPU - heels on parallel bars (1st time doing these)
LPU - subbed tuck PU and had assist on last 4 sets

HS practice will be added to future WODs.

12:35

Bwt: 135

As Rx'd:
7:36

Found it a little difficult to keep the L in my pull-ups. Need some work on that but felt pretty good otherwise.

19.48.69
That was tough! Especially the L-Pullups.
Found that facing the wall is easier than facing away from the wall when doing HSPU!

Once I passed 5 reps all sets were broken.

M/38/185

First time on this workout and first time doing HSPUs in a HSPU WOD (I've been subbing presses and practicing the HSPU)

18 mins.
*HSPUs done with heels against the wall, and first four sets were broken

*L pullups quickly became "<" pullups before melting into "G" pullups, and finally into "I" pullups, if you know what I mean.

Great workout.

More better faster.

andy 45/M/195
HSPU against bar on power rack
Pull ups, no L in these pull ups
19:11

Paul 31/M/230
HSPU against bar on power rack
Pull ups, no L in these pull ups
23:33

Just moved to Spain and finally got myself back into a gym and back on CrossFit.

20 mins with CFWUx3

19:31 as rx'd

hspu against wall
11:56

What is a good substitute for pull-ups and dips for the warm-up?

HSPU against the wall.
24:53
Tried a hsup in the middle of the office floor and smack my head before I went to the gym. Got a few laughs from co-workers.

bwt 240 age 31
cfwux3rds ohs,pushups,situps,dips, back ext.

wod
hspu against wall to 25 wt/+pad
l-pullups started overhand grip and switched to underhand grip sets of 2 and 3

time 31:18 last time in the 44 range and that was with 135lb push press

HSPU's were feet against wall and hands on 6" push up bars for greater ROM, nose to floor. L-pulls were a bastard at the end. All higher sets were broken.
24:45

34:20

28 y/o 170 lb 5’10” approx 11% bf
CFWU-pu x 3, subbed 9 ring dips per round

15 Handstand push-ups: 1,4,1,4,3,2
1 L Pull-up: 1
13 Handstand push-ups: 6,1,6
3 L Pull-ups: 3
11 Handstand push-ups: 2,1,4,4
5 L Pull-ups: 5
9 Handstand push-ups: 5,1,1,2
7 L Pull-ups: 3,2,2
7 Handstand push-ups: 5,1,1
9 L Pull-ups: 3,1,1,1,1,1,1,1
5 Handstand push-ups: 5
11 L Pull-ups: 2,2,1,1,1,1,2,1
3 Handstand push-ups: 3
13 L Pull-ups: 1,1,1,1,1,1,1,1,1,1,1,2
1 Handstand push-up: 1
15 L Pull-ups: 2,1,2,2,2,2,2,2*
Time: 48:40
*Knees up
HSPU against wall, very shallow overall depth.

Compared to 060420: 31:24 – did HSPU with feet on rack and knees up pull ups/regular pull ups.

31:03

ROM's
500m Row

WOD
:14::52

Started strong but fizzled at the end. L-PU's were singles by the end. I love this WOD. Definitely causes a lot of second looks... which I don't usually get alot of.

Get some Go again!

13:49

44/175

As Rx'ed: 17:20
HSPU, used wall for balance
L-pullups, full extesnion legs above waist.

I was disappointed in my time, vastly undestimated how hard this was. Then again, I started Crossfit March 2006, missed the 060420 WOD and honestly doubted I could have done it then if I had attempted it.

Wanted to let you know, 'drinking the kool-Aid' has another meaning!

"The Electric Kool-Aid Acid Test is a literary journalism novel written by Tom Wolfe early in his career in 1968. Using techniques from the genre of hysterical realism and pioneering new journalism, he tells the story of Ken Kesey and his band of Merry Pranksters as they drive across the country in a DayGlo painted school bus dubbed Furthur, reaching personal and collective revelations through use of LSD and other psychedelic drugs." (Wikipedia)

That "Electric" Kool-Aid was laced with acid, but it didn't kill anyone. Either way, 'drinking the kool-aid' is a good way to describe the crossfit experience.

Sub: HSPU with feet at 130 degree

12:45

Not strong enough to do full hspu. L pull-ups more like a "C" for later sets!

Good workout.

Neil(49)& Ellie(52)

5 min cycle/x/trainer warm up plus
3 x 8 power clean and press 80/40lbs

HSPU Hi knee pullups

Neil 14.46
Ellie 8.51

I found this really tough and therefore it will put on my workouts from Hell list.

The best thing you can do on completion of this session, is to sit down, pretend it's only a dream.
Click your heels three times and repeat " there's no place like home".
Oh! and keep away from any yellow brick roads.

The Dirty Dozen continued.

Myth #3 Train low intensity to burn fat.

While it's true that as a proportion of the calories you burn, more fat is used at lower intensity levels, it's untrue that this means you should train at low intensity(around 60-65% of max heart rate)to burn fat. That's because at higher intensities(around 80% of MHR)even though the proportion of energy derived from fat drops, this is outweighed by the fact that the increase in calorie burn is more than enough to compensate. In short , although a slightly smaller % of energy may be coming from fat, because you're burning that much more energy per hour, the total fat calories burned will be higher. This is especially true if you're already aerobically fit, which means your body will be good at burning fat even at high exercise intensities.

To be continued.

11:16. 1st set of HSPU's unbroken. last set of Lpullups was 3 at a time. Ugh.

#42 DJ, I don't know if I'd call it a prayer :)...but I needed to say one to get through this one!

I decided that since my heel is still hurting and I now have a head cold I need to take a few days off. I am bummed about having to bench myself even though I know in the long term it is best for my body. I hate being injured, sigh.

L is now out with the same cold as I.

N did the WOD (no warm up, :( )
subs-
HSPU done straight up and down with knees on the bench
L pullups were with an itty, bitty jump and then she did an L and then tuck with her legs.

Time- 16:26

Kate

Just over 15 mins. Depth of HSPUs deteriorated. My tuck pullups included a touch up.

M 175lbs 23yrs
CFWUx3

9.54 - I had to do kipping for the last set of
pull-ups.

28:41

Assisted HSPU - all but first set broken
L-PU's - broken after set of 5

rx'd with feet against wall for hspu. time: 12:58. l-pu sets above 9 were all broken and ugly. only had to break the hspu set of 13.

As RX'd
32:34

For some reason really difficult today

18 min 9 sec

For some reason really difficult today

18 min 9 sec

17 mns

HSPU's assisted w toes on pull-up bar, but all sets unbroken

Pull-up sets all broken after 7, but I only cheated and did 'knee pull-ups" on the last two sets...

M/33/5'9"/178#/CFT=830
As Rx'd, w/ feet supported.
10:54

As Rx'd

14:00

8:40
HSPU fully extended to floor using wall for balance only when needed.
Pull-ups were assisted on gravitron 40# last two sets were broken.

No motivation for what would have been assisted HSPUs and a lot of shoulder torture. Feet elevated on a 24" box jump instead. L-Pulls broken into 4s by the end. 12:19.

Post: 30 minutes of OHS and Shoulder Press work up to 95#'s.

modified extensively, campus rec center closed due to snow, had to resort to apartment complex fitness center. used an overweighted lat pulldown bar for tuck pull-ups, hard to use full r.o.m. due to lack of stability. hspu's against a wall ~50% r.o.m.

18:03

21/6'3"/230

13:16

feet on couch (hspu)
Recon Ron (pulls)

still workin on pull ups, and couldn't get vertical on hspu's; working on it though

#56 Bingo - Yep, me too. One word on snow throwers - Honda.

The HSPU's will have to wait 'till tomorrow.

From Upstate NY.

As rx'd:

11:38

L-Sit Pull-ups need some work

CFWU w/o pull ups
HSPU with feet on bar, poor ROM but felt strong
L-ups good until last two sets

14:51

Thanks Coach for not making it a leg day. It was a powder day in the mountains. 4 hours of tree and bump riding for a warmup, legs are spent.

17:26 as rx'd HSPU against a wall. 5 minute improvement.

13:50

Both HSPU and L Pull ups are a weakness...one I was determined to work on...apparently all today with as many combinations I could think of. Ha ha

CFWU x 3 -pull ups

first time through:
Feet on step two of gravitron machine while I did push ups, semi piked. Got lots of strange looks.
Subbed asst pull ups with less # of assist for the L-pull ups.
Time: 12:04

second time through:
push ups with feet on a stool, knee tucks
time: 11:55

then did 15-13-11-9-7-5-3-1 knee tucks

then 1-3-5-7-9-11-13-15 push press (65#,then switched to 60# on 5 rep)

stairmaster 20 min hills
row 1000m

Erin

39yom, 5'6" 165#
CFWUx2(-pus & dips)
as rxed--17 or 18 minutes (forgot my stopwatch). I stink at hspu's.

age 40
bwt 212#
time with assisted hspu-12:00

28/F/105#

as rx'd

14:37

whoops....screwed this one up

thought it read 15 & 1, 14 &2, 13 & 3, and so on
so i did 15 descending sets of hspu and 15 ascending sets of L sit pullups

needless to say i peetered out halfway and changed the L-sit pull ups to plain pull ups, however i did finish all sets in 21:39

if i can lift my arms tomorrow i'll be surprised

27yo 200lbs

16:52

all hspu's were assisted or incline pushup
Lpulls were broken
nothing pretty about any of this

M/26/180
CFWUx3
WOD as Rx'd: 22.40

29:14
HSPU's from paralleletes with full ROM. Forehead resting briefly on floor each time.
Pull-ups supinated from bar, legs straight for all but could not quite keep at 90 degrees. Arms fully extended at bottom of all reps and chin over bar.
Certainly not a sprint but I decided to work on my form and strength versus metcon. Felt good.

HSPU with feet on wall
Tucked pull-ups

many sets broken

15:15

29/185

15:21
Wall assist on HSPU & not so great of form on L - after first 4 sets - getting better though!!

7:30

Okay they were mostly jumping pullups and I still can't do HSPU so it was 50lb military press.

This is madness.

38'51

Bill 46yom 179bw, Charlene 42 yof 140bw
3 X CFWU (light on the dips and pull ups)
Used weighted vest for the warm up.

Used the self assist for the HSPU with the Smith Machine. All Sets broken and the L-Pull ups after 7 were broken and ragged.
We stopped the clock after 41min and I didn't see anyone else with that bad a time. Thanks alot! The last two sets of 14 and 15 Pull ups, we helped each other as we were completely burned out. Some of last set of pull ups were jump L-Pull ups (go figure).
HSPU is still about as far away as a MU!

43yoa / 200lbs

as rx'd

21:07

38yo M 155#
Subbed Against-Wall Push-Ups for HSPUs

14:58

Broken sets, but was happy with Pulls improvement, esp with the leg position

HSPUs will need work for awhile

25 lb barbell shoulder press
assisted p/u 120 lb
19:58

hspu against the wall, about 1/2 rom, broken sets, except for 9 and 7, which were self-assisted, but unbroken.
L-pullups broken, became tuck pullups from 7 on, then jumping tuck pullups for the last set

23:00

168
13:22
HSPU with toes on bar and unbroken. L-Pullups broke at 8 in set 11 and extremely broke in last two sets.

27:43
HSPU against wall

10:41

(15,13,3,1 - hspu's sliding on wall; the rest were toe hook over bar - so much easier, I am sad)

L-Pulls all solid and no swing.

PS. Kelly rocks; makes me want to be a better Crosffitter!

29:52
HSPU head to ground
Full L's right thru

As rx'd. 16:07.
hspu's against wall.

14:40 +1 min from last time...Booo!

10:38
squat rack/bar assist on hspu's

29:30 as rx'd. hspu against wall, form better. L-pu done with narrow, hands-facing grip. 10 min ellip wu 16/16. hr avg 128, hr max 158.

16:21
rom on hspu still needs work, but is getting better
L pullups still pretty mangled by the end.

6 min improvement from April, and that was with feet on a bar assisted hspu, and band assisted pullups.

--

I'm back! I'm sad I missed the squats.

Sub'd:

Assisted handstand push ups
Negative ring L-pull ups

20:46

--

Adc
14.56
HSPU off Hex DB Handles against Wall 1/2 ROM
L Sit off Neutral Grip

Alena
21.49
Feet on Bench Push Ups
Neutral Grip Strict Chin Ups

1st time
HSPU w/ legs on the couch - still tough
no stopwatch
~18 mins. L-sits broken at 7 reps

time 10' 30" first ones L pull ups after that kipping pullups last ones jumping pullups, kipping pull ups was ok i will be practicing to do it on the wall. thanks for everything juan

Not sure what to say about this WOD. Tried some variations on the HSPU assists using the 45 bar and the rack. After the first 15 I was nearly shot so I scaled the WOD back to some random HSPU variations and weird, weak L-sit pullup things.

My overall time was not recorded.

My grade for this WOD: F-

This was the workout without end. Probably slower due to two of us trying to work out on the same three pieces of equipment spread out across the gym

Anyway....

44:17 (no, that's not a typo)

Did L pullups until #5, then switched to dead hang, then to gravitron. Did leg lifts on the bench to make up for it.

HSPUs done with legs on bar.

22:32 as rx'd but sets were broken

50 yo male 185

14:11

assisted pullups big time............................................

Does anyone else have blood vessels exploded all over thier faces? The HSPU put so much blood to my head that I have burst blood vessels on my forehead all around my eyes, in my eyelids, even a few on my eyeballs! Is this normal? I've scanned through the comments but haven't seen anyone else mention this so, I'm guessing it's just me but. This is only my 5th crossfit workout and maybe I was exerting/pushing myself too much????

33m/180#/6'/CF35

12rep CFWUx3

As Rx'd - 27:35

HSPU with toes on Smith
L-ups in sets of 2-3, full extension, shallow swing to kip over the "full extension hump"

Is it a good idea to not lockout in order to do more per set or just keep pushing out the full extension reps to get better? both?

PPD Results:

Matt bw=167lbs time: 11:38

Will bw=225lbs time: 22:00

14:25 subbed as follows: full range down dog push ups, and jumping pull ups with a leg raise...followed by a wonderful bout of shoveling

29 yrs, 235lbs, 3 mile run, then wod 15:34, all sets broken by mid-point, last three sets of hspu were subbed by shoulder presses 35lbs dumbells.

16:37
L pull ups on rings

26m/200#
subbed 10/8/6/4/2
realized i could only do 2 L-pullups, so did regular pullups after first 2, then added some L-sits and leg raises at the end. finished up with OHS 45x10x3 for practice. didn't keep track of time.

10:22.

Toes hooked over bar on top notch of Smith Machine for HSPU.

35/M/215#
HSPU against wall
23:06
Form/full range of motion deteriorated but better than before.
I agree that HSPU is a totally different exercise/feel from shoulder press.

-Dynamic Warmup
-WOD: did self assisted HSPUs w/ toes over the smith machine bar...most sets over ~7 for both exercises were broken

Time: ~17 min

Then squats, shoulder press, and more pullups.

...and switched to tuck pullups starting at the set of 11

BW 59kg

subbed HSPUs for 10kg DB press
subbed LPUs for as many kips as possible, then JPUs, and 1 minute hanging L-sits and tuckd

15:25

Did this at home, so no good sub for HSPU.
Gritted them out at about 80% ROM - did last 4 100% ROM. Got 9 in a row on round 1, got uglier from there.
L pulls went OK, though.
Not a met-con for me, but under 30 min.

12:45 as rx'd....

Age 51/BW 240#
Reps as rx'd, subbed elevated leg pushups for HSPU, combined jumping pulls and KTE for L pulls
14:58

15:36

HSPU were the usual weak ROM, not quite all the way to nose to floor, but my hair did touch a few times. Belly to wall.

L PUll-ups were decent except left quad wanted to cramp when straight, so she had a slight bend on a few.

First time on this WOD.

17:23 - slight assist on hspu's with heels on Smith machine. I like this one.

Age 35 / BW 195
Colorado Springs - No Compromise!!

39:44 as RX'd

My goal was to do this unassisted as RX'd, head to the floor by kicking my feet up against the wall. I did just that and I must say, it was very difficult and had to widdle away at this one in small chunks. I've been doing xfit since July '06 and perform all Xfit workouts as RX'd. This one goes down in my book as one of the more difficult ones.

The comment where the guy mentioned he broke a bunch of blood vessels in his head cracked me up. I had a pounding headache after this one for at least 40 minutes.

18:04

BW: 208

As Rx'd

10:28

Should have been faster, but I had to keep watching and encouraging my workout partner.

Mark

As rx'd - 15:28

16:40
HSPU with toes on roman chair
Jumping pull-ups

Day behind:

13:45

First rounds to 7 were L, others tuck.
toes over Smith bar. Tried unassisted against wall after, just for fun. Almost broke my neck--unbelievable how much harder it is just leaning against the wall.

11:40 as rx'd
almost 4 min. improvement

24:19

as rx'd 28:00

Scott
38:30
1st time attempting hspu
3-4" presses (unassisted) AWESOME!

41 yoF 128lbs 5'5"
CFWU (-pullups)Time 9:14

WOD (day behind-WEDs is my volunteer day at school).
HDPU up agains bar, heels helping a little+
Reduced load pullups
Time 9:53

Felt guilty for finishing so fast. Did my 10 min abs+ heavey stretching.
Just started almost two months ago. I think I'm starting to get this. Huge improvements on strengh. Want to see more on weight loss! My awesome husband got me into this! I will be thanking him for a long long time!

Wow that sucked.

21yoM, 175#

14:01

HSPU against wall knees bent, felt good for the first time ever. LPU were harder than i thought. most sets broken.

16:24

day behind (2/15/07)
47 (165)
CFWU 3X15 minus pullups (practice deep squats OH)

HSPU (first time--mod to pikes on ball--slow, control, down) broken at 15, 13 upstairs
L pullups--broken at 11, 13, 15
Total time (20 min with walk up and down at BCB gym)

Finish with HSPU 3X5 and elevated pushups/side planks with ball 1x15 each side

180/34
15:55

Did L-ups till the set of 13 then I did PUs

We did not do this for time since I had to help manually stabilize Joseph while he did HSPU, and we were sharing a gravitron.
Joseph used 30 lbs assistance sitting backwards on the gravitron
Manually balanced HSPU's
I used 90 lbs assistance sitting backwards on the gravitron
HSPU with feet resting on 4-ft high fence

some 3v3 basketball as a warmup

9:05
as rx'ed with some sets broken but all reps completed before switching exercises

Specialist Woods
10:45
Regular pullups and elevated pushups

Age 34
BW 146#

As rx'd:

14:12

Did HSPU's against a wall to a 7" cushion. Sets up to 8 were broken big time, 8-1 unbroken.
L Pullups unassisted to 8, then jumping tuck pull ups

37.22

Lost a cra* load of time on the broken sets of HSPU's

m/37/190 --Syracuse NY
10:46
--last 2 sets of L pulls were knees-up, not L's..

Maj A 9:49 Sub Kip after 3rd set
Capt E 14:01 Sub Kip after 4th set
Capt M 14:42 Sub Kip
MSgt Z 11:37 Sub Kip
Sgt A 13:40 Sub Kip after 4th set
Sgt S 13:12 Sub Kip after 2nd set

Yut

29:59

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Knees were locked out on l pull-ups in the beginning but more and more bent towards the end.

33 yom 180lbs
as Rx'ed 9:19 L pull ups are week.
still sick
cfwu 4 sets 12:25

i did this thursday...my wife wanted valentines day to herself.. can you believe that? just kidding!

as rx'd
19:15 waiting on pull-up bar a-lot

24:48

Team Lakeland
Neil HSPU's thin band assist
Ugly L chin up's until the last sets. Then I switched to knees to elbows 30 total for that last set of L's
Time: 24:43

James
HSUP's thick band assist
Sub'ed Knees to elbows for the L's
Time: 11:30

Brandon - couldn't make it to gym, did in the garage. Feet on hinge of garage door for HSPU, L pull ups off garage door bracket. Around 15 min.

Marie - 26 min. Pull ups with 100 lb assist. HSPU with feet on bench and body in an "A". L leg lifts for reps.

14:22

HSPU were assisted, i was in an upside-down L.
can't do L-pullups, so, jumping tuck pullups on rings instead.

18:30

HSPU w/legs supported on smith machine
As many LPU when I could, otherwise standard pullups.

total time 9:12
sub L-pull for kip
self assisted HSPU

31 170lbs. 5'8"

total time 18min 30 sec

all HSPU were self assisted on smith machine, struggled with first 3 sets (those high reps killed me)then much better form for the second half. First time doing those.

For L-Pull ups, did good form till last two sets, then switched to knees to chest and broke the reps to 5 at a time.

Oh forgot to mention did full CF warmup before that WOD :))

bw 150#
18:46

28:28 good form as rx'd

17:45 as rx'd.
bw 165#, male, 28yr, 5'9".

im sorry, but i cant do anything but lok at that hot instructor. if anything makes you want to work out, its thinking there's even a slight chance you might get to train with such a minx

m 34 bw 163

This is my Kelly. HSPU and L Pull Ups are my two weakest exercises.

Burgener warm up. No class beforehand.

Did well with HSPU, but faltered on the L Pull ups.

A year ago, I couldn't even do one HSPU or L Pull Up.

Finished in 20 minutes but could not complete the last 15 L Pullups-- simply no gas left in the tank.

Did on 2/15
As Rx'd-finally getting HSPU still assisted against wall: 18min

Not sure of time. HSPU against wall for first three sets, then feet on top of high back bar stool. L-pull ups until the set of 9, then broken pull-ups.

13:10 as rx'd

Sub'd 135lb seated presses on smith machine for hspu's (modified hspu's w/ feet on smith machine bar are not difficult; will up the weight to bodyweight next time on presses - 195)

Most of last 3 pullup sets broken.

19:41

13:25
HSPU against wall. Medium ROM

previous: 17:29

Jeff-As rxed 12:45 pretty good "L"- Still need to arch back more.
Charity-Subbed PU's legs in 90 degree "L" resting on bar in cage. Legs left bar as soon as pull up begins. Full ROM hspu. 22:00

Jeff-as rxed 12:45
Charity-Start w/ feet on bar. Then maintain "L" for pull-up.

~ 20 min.

L-pulls deteriorated to tucks pretty quickly.
HSPUs getting noticeably stronger over last 6 months.

Post-WOD I fooled around with V-handle deadlifts, working up to 190# singles.

37/180

cfwux3 sub pushups for pullups in cfwu

as rxd....12:02

15:55
everything broken, the pu bigtime!

16:06 as rx'd

bw 185

as rx'd

26 minutes. i really need to work on the hspu's.
finished with 30 double unders.

male, bw 205

supported against wall for hspu's, broke the last 3 sets of l-pu's: 23:30

15:45
sub:
35 DB press
"L" PU's

CFWUx3 (no PUs or dips)
16:08
HSPUs with feet hooked over bar.

bw 165#

as rx'd 8'09"

cfwux3(-pullups)

its either as rx'd or it aint and this one aint...
an ugly & broken 14:48
toes on bar,tuck pullups

10:45
Last set of L's was ugly, otherwise as Rx'd.

Topped it off with 50lb weight vest full body workout and 20 minutes of jogging. Trying to make up for slackin the last few days.

male 20y/o bw 215

I spent about 1 min before each hspu trying to find a good way to do them where I was at(station 9) after the half way mark I setteled one one spot. I spent about 3 min all together trying to find the perfect spot. my l pullups were broken to 1/2 1/2. my total time was

19 min.

Subbed assisted HSPU with toes on a bar and jumping pull ups + KTE's for L-Pull ups.

20:13

13:22 as rx'd

those last L-pulls were one at a time but form was better than last time i did them.

at the start it seemed like i was getting some funny looks in the gym but couldn't really tell everyone was upside down

HSPU- rounds 1-6 did toes to wall
rounds 7 and 8 heels to wall
L-Pullups- mix of hanging and from floor
41:30

TSCHANZY 44YOM 5'9" 170 LBS

AS RXED MOSTLY BROWKEN AND HANDSTAND PUSHUPS SELF SPOTTED.

17:38

Workout done but untimed.

completed but untimed
subbed 48kg press for hspu

Sub S/A HSPU & L -> S pullups:

Andy 12:53
Paul 11:53

Age - 32
Ht - 68"
Wt - 220# (18%)

CFWU(15) x3 - 15:42 (subbed pull-ups and dips w/ 400m run)
Rest - 5:33

WOD - 15,1,13,3...3,13,1,15 of feet elev. parallet HSPU, knee raised pull-ups.

Total - 21:53

HSPU were with parallets and my feet on a waist bar. Pull-ups were with knees raised, kips on the 11 set, assistance on 13 and 15 set. Still working on my HSPU by making it part of my warm-up.

As Rx'd in 18:17

20:55
feet on highest slot of smith machine
went for completion- abs were sore for a few days after- nice

12:21
Cheated...
Regular Pull-Ups
Inverted Push-Ups

Joey:
assisted HSPU w/ Smith machine, Pull-ups and l-sits (2 seconds per pull-up)

Paul:
subbed 50lb dumbell press, Gravitron pull-ups -120, leg raises

Marcy:

subbed 15lb dumbell press, Gravitron pull-ups, leg raises

Andrea:
subbed 20lb dumbell press, Gravitron pull-ups -120,

23/M/6'0"/165#

In a bit of a rush, so I needed the assistance to get through in a timely manner. Also, I haven't done any strict pull ups, let alone L-pull ups in years, it felt so weird even to try.

*Hamstring assisted HSPUs
*Kipping pull ups

With all that BS: 22:35

(done 2/17/07)
28:34...HR avg 157 max 173
HSPU's on side of power rack. L-pulls w/ asstd grips. Had to switch to std. kipping p/u's on last two rds. of 13 & 15, or I would've been there all day doing one at a time.

RUDY 25 MINUTES

only made it down to 5 hspu and 10 L-pullups. subbed shoulder press 115 for hspu.

19:17 hspu's hamstring assisted. first set of hspu's unbroken, the rest were broken into 1, 2 or 3 reps. L-pullups unbroken only till set of 11.

15:31 HSPU of rack L-sit form not the greatest

18:52

about half the pullups were negatives

Age 35
BW 185

20:59 as Rx'd

HOOK GRIP

The "Nasty Girls" video on the exercise page is one of the most intense and inspiring workouts I have ever seen. Just amazing, and congratulations girls.

I just wanted to mention the hook grip for all the cleans-power, snatch, clean and jerk, and for the deadlift. All Olympic lifters use it.I imagine that it is being taught, but for those who don't know, especially when your grip is giving out late in the workout, it will keep you from dropping the bar. Simply fold your thumbs into the crease of the metacarpo-phalangeal joints at the base of the fingers. I noticed the girls in the video almost losing the bar at the end of the workout, and the hook grip will certainly save an impact injury

BW 205
21:51
HSPU bar assisted, nose to floor
L PU pretty sorry form altogether, still a good workought though.

assisted hspu, dad full extension parallettes
rings for L pull ups
Vincent:18:17.04
Dad:32:27.76

m/31yo/175 lb

done on 2/19/07

22:27

No shoes on L-pullups but pointed toes. done on cable crossover/mirror.

44, 5'11", 202lbs
17:39
-UGLY would best describe my workout
-hspu were short rom on 6" stack
-maybe 3 L-pullups; a few high knee pullups; a few strict pullups; lots of jumping pullups
-sub hanging straight leg lifts for all uncompleted L-pullups (or at least high knee pullups), which was most of them.

meant to say above that i ADDED hanging leg lifts at the end of each set for all pullups that were not L-pullups or high knee pullups.

L-pull ups 10-9-8-7-6-5-4-3-2-1
HSPU (against wall) 1-2-3-4-5-6-7-8-9-10

14.53

HSPU - sets 2 and 3 broken on last 3, 2 reps
LPU - rate limiting step. broke up by 2-4 reps.

24:56

ON 070223

33yoM6'185#
CFWU

after 2nd set switched to leg-assisted HSPU on Smith machine. L-p-u from seated position on the floor, able to push off a little with heels to complete tougher reps

29:02
15/1-2:40(wasted a lot of time monkeying around with the wall)
13/3-2:01 (ditto)
11/5-2:03
9/7-3:08
7/9-3:38
5/11-4:21
3/13-5:33
1/15-5:48

lower back still a little crappy from 070221

m/ 29 yoa/ 6'2"/ 255 lbs.

1. CFWU
Modifiedx 2 for 10 reps

2. WOD
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Time: 37:45. I used my dips bars on my power rack with feet elevated (bent at the waist) and a full range of motion for HSPU and did tuck pull-ups for L pull-ups. A lot of room for improvement here.

3. Ring Scarecrows
Bwtx 3 setsx 8 reps

4. Isometric Neck Holds
Blue Bandx 1:00 holdsx 4 directions.

5. Static Stretching
10:00

Something like 20:00 (forgot my stopwatch again). Did as rx'd for the most part, though I'd say my 'L' pullups were lacking a bit in the L deparment. I'll have to work on that.

33m/195lbs

As Rx'd except pull-ups were combo of jumping pull-ups and Gravitron.

24:17