Mmmmm, handstand push-ups... my fav!!!! Mixes nicely with pull-ups too!

P.S. That lady is awesome. She rocked in the box jump video too. Great work!

What's a good way to scale down the handstand push-ups?? I can't lift my weight yet.

Thanks in advance.

this looks fun!

toby #3, have you tried assisted HSPU's with your feet elevated on the smith bar?

wow sounds great, i love HSPU supersetted with Pull - Ups

My wife can't do the handstand push-ups yet ... can she sub in dips?

#'s 3 and 6 check out the video from the WOD on 070129.

Best sub for HSPU's is the Push Press correct?

Seriously, someone has to tell me how tall Cill is... I'm 6'4" and I'm almost positive she has an inch or two on me, am I right or am I right?

Toby check the site for ideas, Jared and Steve are handstand holds an option? I don't think push press or dips are good subs. How about push ups with the feet elevated a great distance?

#6 & 7

From the FAQ:

Support all or most of your body while working up to HSPU. You can place your hands on the floor, and your legs on a bench or ball or counter (bend at the waist). You can hook your toes over a bar in the power rack or smith machine. You can do partial reps, building up to full range of motion. For example, stack a few books up under your head; lower to the books. Work on removing a book from the pile every workout or so until you are going head to the floor.

You can sub standing presses for HSPU, using absolutely no leg drive, but they are not as good a sub as working toward the actual motion.

hm 30 pullups might require a little assistance...but im game

Yes,yes,yes! Have fun! PLAY!

Try this for a sub:

Girth hitch two bike inner tubes (used, of course) over a pull-up bar. Put one arm into each one, so they are caught at your armpits, bend over and stretch them out until your hands are on the floor. Now kick up your legs--this is best done with a spotter--and have at it! The tubes will help you most at the bottom of the HSPU, while they are most stretched. I balance my feet on the tubes themselves, almost wrapped around them, and I have only had one near miss with the danger factor of kicking up. Even then it lets you down slowly, in a crashing sort of way. Good luck!

Last post was inref to the video. This is why I love CF, it is palt, not work, for me. It is the kind of stuff I did as a kid. "Watch this!"

That is, play, for me.

Gaucoln, for the record I am slightly under 6 feet, you still have me by a few inches.

My favorite substitutions for HSPU are heavy shoulder press and the parallel bar assisted version demonstrated by Nicole on the Main site (exercises and demos). It is also a good idea to work the negative by kicking up to handstand and descending to (something soft) as slowly and with as much control as possible.
Cill

I think getting upside down is valuable. I'd suggest a sub of an equal number of pushups with your feet elevated as high as possible, followed by 1 minute of handstand holds against a wall. start with four sets of 15 second holds, building to two 30 second sets..... until you can do a full minute at at time.

You'll be surprised at how quickly your body will get used to holding the handstands against the wall. Then you can begin some progressions to get a handstand pushup. Search the message board, lots of good tips there.

As for the video-
You go Mary! Awesome work!

Kate

You see now Santamonica you are just spoon-feeding people. They much search so they can truly learn and thusly appreciate the wealth of knowledge the Crossfit site is! But your heart is in then right place so kudos for your patience.

Cill talked to me...

Uhh, that should read 'must search' not 'much search.' Much doesn't make must sence...

Mary, thank you so much for your amazing inspiration! Great video.

wow..Loggins and Messina.....Haven't heard that since '73..?

messed up the scaling

20kg push press(way too light)
Pull-ups (last two sets assisted 26kg)

Don't know time because stopwatch stopped
roughly 10mins

then did tabata stuff on bike

CFWU x 3 (-pullups & dips)

Did HSPU's with my feet hooked over the dip bar, so my knees were completely bent with my torso parallel with my lower legs.

Last 15 pullups were jumping.

13m 28s

I had to keep stopping to move my 3 year old out of the road, but I really don't think that added much time. Probably just moved my focus if anything. My 7-year old daughter "trainer" pushed me well though. She's got a future in the biz!

9:58 - 70-80% depth on the HSPUs but all vertical - more practice required but happy with the time. Almost shredded my palms trying to blitz the pullups.

Hotelling it this week- bad gym. Couldn't wait to hear that alarm this a.m. Amped to try some of those rolls on the WED vids.

CFWUx0

Berm run (yoo-yah!)- soft sand out of commission though.

HSPUs in sets as Rx- broken, against wall, getting better.

No PU bar- sub burpees in sets as Rx.
Not timed- going for completion

Parkour practice.

Word of advice: watch where you parkour, junkies don't always take their syringes with them . . .

. . .I'm not really a junkie, but I did stay at a Holiday Inn Express last night . . .

Out to save the world, have a WMD day!

9:18

15:30 as rx'd (well almost)

HSPU were belly to wall, hair to floor and broken
Pull-ups were kipped and broken for third set.

PJ

CFWU x 3
"Jackknifed" the HSPUs (Sets 1-2 broken at 90% of reps)
Pullups (Last 2 sets broken, slight jumping).

4K Row on C2: 15:00.

Am confused. Working hard. Eating better. Weight up 2 lbs. On the other hand, starting to see a positive difference. Maybe it's just a heavy gravity day.

Ah yes, time for the WOD. 10:47
Slow and painful. A nice combo.

4:26 - no breaks on any pullup set, no breaks on first set of HSPUs. Five breaks on the 2nd set of HSPUs, two on the last set.

8:00 or so, stopwatch quit on me. HSPUs with toes over top of squat cage bar.

280#'s/43 yom

subbed asst'd HSPU and jumping pullups in 13:00 then because I felt I needed to breathe a little harder I did the same rep pattern for 115# hang power clean and 115# push press in 10:20.

That got the heart going.

partial hspu
time 10:43 min
johan

Wasn't pretty and not by RX, but got it done.
J

11:15 as rx'd

11:58

jumping pull ups. HSPUs not so pretty: wall support & not to the floor.

X-Fit in the Restroom: in public bathrooms there's a perfect pull-up bar just over the door to the potty. Yep, I'm now doing pull-ups every time I go to the loo... It's a square bar so it kinda hurts my hands a bit, but I get in all sorts of extra pullups throughout the day.

I can hear the "squat" comments already...

#31!!! OMG, you are a machine. Kudos!

Age 30, BW 181.5#, 5'10"

HSPU with feet against wall for support (facing out), elbows to 90 (nose to floor on a few singles afterwards)
Last 30 pullups jumping.
All sets broken.

16:20.

Supported HSPUs...

19 min.

(only managed 10 PUs in the last set of 30 due to time)

Mark
As rx'd 13:14

Spider Chick, you are right; I always look for Kelly's posts for a dose o' freakin' humility!

And, for the record, Cill's photos and performances are outstanding, beautiful, and inspiring ... even if you are 'only' 5'11"!

My training partner on the road, so I just played with Xfit today, so I can synch up and hit it hard tomorrow.
-Warm up
-Power Clean, worked up to 205 (PR - and how cool is it hitting PRs at 42 ... although maybe just testament to my wasted youth?)
-Worked on "2nd pull" mechanics
-Continue to work on getting my back curved the right direction when squatting down for DL/Cleans/etc; tight achilles tendon seems induce a hip roll under vice rolled back for the right arch. Has helped a lot to keep my shins on the bar per Rippetoe article.
-Played with rings - jumping muscle ups, "muscle downs", working the transition, ring dips, ring pull ups; I love the pumped up feeling from doing this ring stuff.
-Intervals on the SM - 30s/30s, 10 mins, 63 floors, grande sweat

Lots o' lead and big blasts around Camp Cupcake the last 12 hours. A big boom is good for bringing you back to earth about how soft and pink your body is after a king kong workout. Always good for a chuckle and a few jokes when we hear the 'all clear' signal but they forgot to send out the 'take cover' signal.

#29, BigDog

I've gained 13 lbs. in my five months on CF. I've altered my diet as well. The weight's all muscle, though, and that's according to my Endocronologist, not me. I guess it's all relative.

23
6' 170lb

23:10

I used a railing to put my legs up on, hinged at the ankles....my shoulders are tired so I think it was a pretty good sub....

and my hands are shot....

BrandX Pack:

20HSPU (able to do first 10 unassisted - back to 45# bar on rack)
10PU (10 unassisted, but not pretty)
15HSPU (Broken and all assistied with legs)
15PU (I really suck at kipping - Broken into sets of 3-5 reps)
10HSPU (Broken and all assistied with legs)
20PU (Broken into sets of 3-5 reps)

Time: 13:44
BW:165
Age 28

Thanks #38 and #42....I'm lucky, this WOD played to my strengths.

5:28
First set of HSPU 15/15
Second set of HSPU 10/10
Final set, unbroken
ROM not great on HSPU due to sore thumb, wrist joints...forgot the ibuprofen.
Pull-ups all assisted and unbroken. Got through them easily....should have used less assistance.

12'43"
HSPUs on Smith machine with one leg top of head to floor. All sets except 1st pullups broken.

38yoM/5'8"/150

As RX'ed
10:55
Kicking, clawing, groaning, spitting
HSPU against wall (soooo close to unsupported...I can feel it coming!), pull-ups mixed grip and kipped.

CFWUx3 (-pull-ups/dips)

11:50
HSPU assisted on squat rack

Also played w first OVHD squats w 95#. Makes the 20+ reps Nicole and others put up all the more impressive. Never would have guessed how challenging it is to get a lung full of air from that position.

40 yo, 180lb

For time:
30 Handstand push-ups – did with feet on window bar
10 Pull-ups - unbroken
20 Handstand push-ups – did with feet on window bar
20 Pull-ups – 5,5,5,5
10 Handstand push-ups - did with feet on window bar
30 Pull-ups – 8,2,5,5,5,5
Time: 14:38

21:45

"WOD"
Time: 16:42

CFWU x3 (sans pull ups)

14:25

Used washing machine and parallettes. Finally healthy. Must start hand stands to work to true HSPUs.

9:11. Depth on HSPUs is steadily improving! Not so fun going upsidedown when you have a cold though!

age 40
bwt 215#

HSPU all assisted but no broken sets
pullups were kipping with some sets broken

time 7:34

8:20 - Pull ups slow still using the machine

5:42 forehead 2 floor on HSPU's,kipping pull ups unbroken

as rx'd, except too many hspu's on last set. hspu's against wall

30 hspu- 4:20
10 pullups - :44

20 hspu- 4:41
20 pullups- 3:10

15 hspu- 5:46
30 pullups- 5:39

Total time 24:22

bw 186

AGE 38 BW 168
HSPU assisted on squat rack
11:34

21:00 :(

What's with the pink wrist wrap on only one wrist?

13:13 as Rx'd

Shoulders went to jello after doing first set of HSPUs unbroken.

M/31/240
3 x CFWU (-pullups/+ring dips)
HSPU facing the wall, sliding but near vertical
First set of pullups were strict, second set on rings, Last set on the gravitron

9:19

Like Kegger, I needed to sweat some more, "ran" on the elliptical for 36 min/4 miles. Iraq tends to be one large mudhole when it rains.

9:59 as rx'd
could have been deeper on HSPUs

should not do ring dips in the warm up

38/M/198#

17:40 - As RX'ed.

All HSPU's done with toes against wall...head to floor, no broken sets.

Pullups - first set unassisted, second & third sets were either broken or partner assisted.

Forearm muscles were screaming by the end.

cfwu x 3, minus dips, pullups

8:26

hspu still shallow, 5'10", 210lbs, these got hard fast
pullups killed me, last 30 were tippy toe jumps, lats are destroyed.

I think I need to sweat more too, 67 and kegger. Been getting stronger but also gaining body fat. In my case, I think it's more of a nutrition issue.

27yo 200lbs

light jog, done outside

12:00

hspu were assisted

light jog home

7:40 as rx'd....

hspu assisted

6:54

+ 12 lb weight vest

5:07

warmed up with 3-4 mile run + 1rnd CFWU
squat-rack assist on HSPU's, nose to floor
time: 8:16

6'1", 205, 32Y

CFWU

15:08*

*self-assisted hspu with feet on Smith Machine Bar.

Last set of pull-ups (a major weakness) were jumping pull-ups with negatives after the first 3. But feeling progress here.

All Sets Broken except last set of assisted hspu.

8:56

HSPU against wall. Form is slipping on head touching.

10:10 as rx'd

50/198/6-4

7:01
HPPU's 30/13+7/10
Pull-ups 10/20/15+15

15:35
HSPU weak and definitely the limiting factor.
Pull Ups broken into 4 sets on the last round.

CFWU X 2

HSPU's with the help of a Smith Machine. All but last set broken. Pull-ups: first 2 sets unbroken.

11:34

28/M/185
CFWUx3 (minus pull-ups)

12:43
After that first set of hspu's, I had the "Little Engine That Could" line running through my head: I think I can; I think I can...

25yom, 173lbs
14:02
Everything strict except 10 of last PU's were kipped
Great WOD!

41 yom 6'1" 197
cfwu

5:18
modified HSPU's
jumping pull-ups

not used to hspu-the blood vessel popping aspect. paced myself ~20min

18yr/185

12:05

I love these! HSPU are my favorite. I'll have to do jumping pull ups though, still trying to build up to a real pull-up.

Age: 41
BW: 164#

CFWUx3 (minus pullups)

As Rx'd: 11:55

All HSPU sets broken
last set up PUs broken

cranked out 21 HSPUs in first set - a PR!

Elevated box push-ups
Pull-ups using blue band

15:23

26 min
6'1' 175 lbs

Frustrated today: tired and had to sub all: jumping or band assist pull ups, bar or regular push ups to get full motion.
18:47
Thanks Evan for encouragment and making me do multiple lat pull down afterwards so I can get a pull up sometime.

As rxd'
10:34

The CF PR Crew:
5 min jump rope
CFWU -PU/Dips

WOD as Rx'd but not full range on HSPU
Ruben=11:46
Rafael=12:13

44/175

As rx'ed: 11:43.

49 yom; 230#

CFWU x3 - no pull-ups, dips

Total time: 20:34

HSPU's with feet on bar, I have to watch body position with this - it is easy to make it easy.
PU's broke into sets of five first two rounds with modest kipping. The last 30 were:
x5; x5; x4; x4; jumping x6; x6

17:14
used 2 plates for the 1st 30 HSPU's, then 3 for the rest - all sets broken
PU's 10 unbroken, 20 unbroken, 20,5,5
the HSPU's killed me

146lbs/30yoa

As Rx'd

9:11

pullups were at home on thicker bar, 2nd and 3rd sets broken
HSPUs with feet on window sill at home, all unbroken.

++underhand grip, no kipping from dead hang pullups

11:56; Self assist HSPU.

8:41

i surly cant be the only man who is completly in love with nicole. why cant she live in scotland??

10:33 self assisted HSPU. First 2 sets pu unbroken.

11:12 as rx'ed, I was shooting for sub-15 so I'm really pleased.
HSPU-10,5,3,2,2,2,2,1,1,1,1
Chin-10
HSPU-2,2,2,2,2,2,2,2,2,1,1
Chin-20
HSPU-2,2,2,1,1,2
Chin-20,4,3,3

Hang cleans before, push ups on parallets and MU grip practice after.

16:51

sub'd 45 lbs shoulder press and jumping pull up's from 2 blue plates (hands off the bar).

lost time on the last 30 pull up's

45 / 179

feet on Smith machine bar for HSPU

7:54

Is it better to do shallow HSPU against the wall or full rom with feet on bar? Any thoughts on how much weight the bar is supporting?

5:42 as rx'd

bwt-166

too many breaks on HSPU's; anyone who says kipping chin ups are not a full body movement have not done kipping chin ups...my hamstrings are toasted...?
pre - hang clean practice
post-MU,HSPU practice

5:42 as rx'd

bwt-166

too many breaks on HSPU's; anyone who says kipping chin ups are not a full body movement have not done kipping chin ups...my hamstrings are toasted...?
pre - hang clean practice
post-MU,HSPU practice

10:50 Semper Fidelis, way to bring back the kip pull-up. As you may know the Marine Corps took that out about 11 years ago and went to a "dead-hang" pull up instead. The theory was to increase upper body strength. I was always able to do the max set required with the kip which is 20 pull ups. When the dead hang pull up was incorporated I was able to do 15 and increased by 1 more each day until I reached 20. Never slowed down since; 14 years and still pullin my own weight!!

Detachment Commander
Somewhere in Africa

First month of CF
First comment posted

Male 39 y/o 160 lbs

CFWU x 3 (less Pull-ups)

Workout as RX'd
8:10

HSPU assisted (feet on dip bar)
Last set of Pull-ups broken (20/5/5)

about 8 1/2 minutes. forgot to time first part. All but last 17 pushups were regular. Used 15 lb assist on 8 pushups, and 30 lb assist on last 9.

32 yom, 5'11. 185lbs

I scaled down to 20/10, 15/15, 10/20. and finished in approx 7:29.

Modified HSPUs with ankles supported on hand grip/support on inside of cable crossover station. I'm getting good at kipping pullups but I still can't do more than 2 sets of 10 in a row unbroken. So the 1st set of 10 PUs today were unbroken, next 2 sets of 15 and 20 were broken. HSPUs were not broken however. Next time I will not scale down.

20:58
HSPU negatives-head to ground
kipping pull-ups

11:22
HSPU assist with feet on kids swingset.
lots of broken sets.

Horrid form on HSPU, done against the wall, many broken sets; still felt I'd get more out of doing them than presses. Jumping pullups, focusing on the negative.

7:53

#10

Thanks we will try it with her today ... gotta load some of my books into my gym bag.

Time to be posted later.

J

we'll be doing the WOD after we do this...

http://www.youtube.com/watch_fullscreen?video_id=QuQqWYCfmmk&l=195&t=OEgsToPDskI6BjfY1ujiILHuiFm-xlEw&fs=1&title=IOCT

WFS

12:45 as rx'd, although all sets were miserably broken. still happy to complete it all.

15:45 as rx'd
15,8,3,2,2 on first set of hspu
doubles and singles after for remaining.
pull ups faster than I thought but a ugly kip which needs a ton of work still. Can't seem to get me body to do what the mind tells it and I resort to a bunch of wild movements to get the chin over the bar.
MU grip practice after.

#108 Gunny--Golf or Fox Co.??

M,32yo,200
CFWUx2,(sub,pu for hang-knee raises+ring pu's)
HSPU,12-5-2-3-2-2-1-2
PU,10
HSPU,2-1-1-1-2-1-2-3-3-2-2
PU,14-6
HSPU,3-2-2-1-1-1
PU,14-6
36:30
I have a question for the community, regarding this workouts and others. Should we focus on met-con (keeping it 20:00 and under) or focus on no modifications? I ask this because this workout took me over 30 minutes, but I did it with legs straight against a wall. I probably would have gotten a better time if kicking to handstand and focusing on the negatives, is it the same? All responses much appreciated

M / 37 / 185

As RX'd - 11:44

Some sets of each broken....

15:15
HSPU hip flexors assisted to the ground.

29yom 5'7" 200#
HSPU on 8" blocks nose to ground
pull ups on rings, strict

23:56 Still weezing from bronchitis

Subs: All HSPU's done with feet hooked over Oly. bar set at just below chin height in squat rack.

9:18

Post: Dips, PP, OHS practice

cfwux3
HSPUs with feet hooked on bar, kipping pullups.
10:20

7.25

assisted hspu's = feet on ledge, perpendicular to torso
1st: 17 hspu, 13 assisted
2nd: 1 hspu, 19 assisted
3rd: 10 assisted

quasi-kipping pullups on all

legs were perpendicular to torso

13:00 min

hspu on wall 15&15-10&10-10
2nd &3rd set pu broken

I passed on this WOD. After I stupidly doubled up on the 15/1,etc. WOD, the thought of 60 hspu's was a revoltin' situation. I felt like I was playing hookey. Instead, I did a full blown CFWU, burgner wu for the overhead squat portion, knees to elbows for the situps, 15 reps on all rounds; then some heavy shoulder presses, maxing out at 105. Finally, I've been less than happy with my run times, so I cranked out 5x400 on 3 minutes, coming in between :91 and :95 on a treadmill @ 1%. Decent times; the downside is with my luck, we'll be running tomorrow. That's life at the Kool-Aid counter. BW:172, Y/A 58

As rx'd

hspu's were all "kick to the wall" which is a first for me and pull ups unbroken.

10.45

15:00 min

HSPU with legs on bench
2 and 3 set PU broken

As Rx'd:
24:30
All Dead Hang PUs (no kipping)
HSPU all (Full Range of Motion)
It took awhile, but it was legit!

6:32 as rx'd nose to floor hspu's 1st set unbroken, all pull-ups unbroken

33m/185#/6'/CF40

12rep CFWUx3 (back home in HI from Iraq! got to use my rings for dips!!)

17:20

#120 Tron--I think this workout is more a strength builder so I did like you and focussed on doing them the hard way. I did the HSPU like you but only to a phone book. I'm not ready for full ROM just yet. I think it will allow me to go as Rx'd quicker. Hooking my toes seems to assist too much for me. Just my thoughts on it.

Thanks Wilson, that's exactly what it felt like a strength builder. I did not get as much met-con from it so I think I'm going to get some wall-ball later. And Welcome back, Bro!

cfwux3rds 10reps of squat,pushups,dips,situps,back ext

wod
hspu to 4" block (25lb plate and pad)(1st and 2nd set broken)
kip pu's (2nd and 3rd set broken)
total time 19:31

13'46''

Keep losing my handstand ... the only wall in my gym that doesn't have a mirror on it was taken by others so I used the smith machine for my balance. That didn't work out as well as I thought.

Feel good though!

6:58 as rx'd. Shoulder was feeling a little crunchy on the HSPUs.

Was disaster today as pulled a stomach muscle during warmup. Most likely an after effect of yesterdays deadlifts and lack of sleep. It is like having a stitch all the time. Will have to take it easy again...

Did a scaled workout at the end anyway
20,15,10 of pullups and 30kg presses in 15min approx.

M/20/160

Not a very good workout for me. My pull-ups were weak and I had to sub HSPU with stability-ball push-ups

12:04

Tron, that is a tough decision to make but I'd stay stick with the format you are following because you will get better at the HSPUs. This WOD took me over 11 min and I could have sung a song whilst doing my round of 20 HSPU because I wasn't tired at all, my arms just wouldn't go any faster. There are plenty of other true met-con WODs out there to kick your ass and you can do extra stuff before and after to amp up any workouts. Stick with it!

#119 Golf Co.

HSPUs broken sets, all done at various inclines facing wall with feet on wall.
PUs were a little better Sets of ten then done to 4s and 5s.
15.02.78

6:46
HSPU were rough today.
Pull-ups on ledge, dead hang.
Great Workout!!

Bwt: 132

As Rx'd

4:01

Set of 20 and 10 HSPU's broken. All pull-ups unbroken with a mix of strict and kipping.

10:36 as rx'd

WoD as Rx'd @ 10:25.
-Assisted HSPUs, jumping pull-ups.
-Additional back, chest, and ab work done.

My third WOD went pretty well.

I got it done in about 10 1/2 minutes.

Last 10 or so pull-ups were jumping.

I can't do HSPU just yet. I am trying to let a shoulder injury heal up a bit more. I just put my feet on the preacher curl part of my bench so my feet were about 3 ft off the floor. I will have to work on these.

#108 SEMPER FI GUNNY-THANK YOU FOR YOUR SERVICE

hspu against wall, nose to 8" foam pad
pullups first set unbroken, second set(5,4,3,3,2,3), third set (4,4,4,3,3,2,2,2,2,2,2)

18:30

47/165
Hooked my heels on an oly bar for HSPUs.
8:05

did 20 mins of some intense bike riding before...

17:53...waited for some bars couple times

BURN RUBBER NOT YOUR SOUL!!!
-biker boys

M/30/200

Warm-Up 3x15 Incline Push-Ups.

WOD
subbed SP for HSPU - 65#
strict pull-ups. all broken sets
Time ~14 min...just used clock in the gym

Worked on more pull-ups after until fatigued then used Gravitron for 3x10 sets using 30# assit.
Added some core work at the end...

27:52

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

14:41, still not all the way there on handstand PUs, alternating grip with pullups

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Did HSPU with heels on wall, mostly in sets of 5 with only a few inches of movement. Getting better balanec slowly but surely. Last set was able to do the 10 with better range of motion. PU's were done on rings with apprx. 1/2 false grip. Took about 32 minutes, was going for form.

M/27/185/5'9

5:30 mins.

Strict pull-ups
HS push-ups against wall one-leg bent as rx'd (top to bottom).

Brief and potent, X-fit style!

7:51, HSPU were poor today, about 2" from ground due to shoulder pain.

m/27/250
assisted hspu's, switching grip on pullups
9:15

cfwu x 3 -pu

as rx'ed

8:07

As rx'd....5:12.

9:48
hspu all sets broken, really slowed me down

15:02
all real pu
50% on hp, broken in sets of 10

M/26/180
CFWUx3
WOD as Rx'd

14.36
Need to work on HSPU, all were broken sets with feet on the wall.

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

30 Handstand push-ups: 5,2,6,4,5,5,3
10 Pull-ups: 8,2
20 Handstand push-ups: 5,5,5,5
20 Pull-ups: 6,3,3,4,3,1
10 Handstand push-ups: 10
30 Pull-ups: 4,2,2,2,2,4,2,3,2,2,2,3
Time: 25:08
HSPU done with feet on rack.

21yoM 175#

Finally getting a lil better at HSPU. pullups were weak though. broke up last two sets.

7:35

Forgot, this was after a 9 miler. WOOHOOO

9:22
HSPU: smith machine assist (barely)

Team Lakeland
Neil: w/thin band assist on the HSPU's and kipping pull ups: 20:05. Had to break most of the HSPU's into groups of 4-5

10.18
Handstand Push ups off Wall 1/2 ROM
Kipping Pull Ups

Tim:

19:30 as rx'ed (full HSPUs, pullups on rings)

If it'd just been the pushups, I'd have done ~5 min

Still pleased with my progress on HSPUs.

CFWU x3(-PU's&Dips)

WOD
:10::44

HSPU's were the limiting factor. As usual, they were broken up(10-10-5-3-2, 5-5-3-3-2-2, 5-3-2). Form though was good, forehead to the deck to lock out.

Get some, Go again!

Woops! I meant to say that if it had just been 60 PULLUPS, I would have got the WOD done in ~5 minutes.

The HSPUs (full ROM, heels against wall) took 15+ minutes and are my weak point for sure.

Cill- You are 6 ft of pure badass!

Neil(49) & Ellie(52)

Well done Mary, your rowing technique was superb, your strokes were long and strong, smooth and relaxed. Keep up the good work.

WOD

CFWU X 2

Neil 11.00
HSPU
15/9/6
10/6/4
10
Pullups
10
15/5
15/10/5

Ellie 10.37
HSPU
15/10/5
10/10
10
Pullups
10
20
20/10

The Dirty Dozen continued.

Myth #9 Swimming is good for weight loss.

Because your whole body mass is supported by water and not working against gravity(unlike activities such as running, cycling, walking, skipping, and rowing etc), any excess weight is not penalised by an increased calorie burn. In fact, carrying extra fat makes you more buoyant in the water, thereby reducing drag and lowering the effort needed to cover a set distance - ie the physiological demands of swimming are not conductive to weight loss. Of course, if you swim long and hard enough, you'll burn plenty of calories, which will help in the battle the bulge. But the reality is that few people possess the technical competence and upper body strength/stamina to swim hard for extended periods, so many fitness swimmers end up burning far fewer calories per workout than if they had spent the equivalent time jogging or cycling.

To be continued.

as rx'd

11:51

31yo male 200lbs

14.36
HSPUs were nose to focus pad

As rx'd - 8:31.

BW - 171
ht - 5'-7"
age 41

11:45, semi-jumping PU's for last 15 pullups.

LOL- WHAT a day at the gym!!! I was wearing a sports top that hooked around my neck and was doing some burpees. At #21....it was not around my neck anymore. Thanks to the work on the cleans I was fast enough to catch most of it before we had a big scene. Ha ha ha

CFWU x3
Asst pull ups
HSPU- done with feet supported on rack bar. 2-3 ft higher than last week.
Time: 6:08

21 Burpees - the top stayed on for this
21 Squat snatches, 40# barbell
21 Wall balls
21 Thrusters, 25# dumbells
21 Squat cleans, 45# bar
time: 16 min

21 OHS, 40# bar
21 Burpees- yup, this was the show

Evening, ran 30 min. Gave blood earlier so could not run too hard.
Erin

CFWU 3 X 15 (subbed curls for pullups).

Subbed 95 pound Shoulder Press
Pullups- rubber band assisted.

18 minutes.

** Did 3 consecutive unassisted pullups today. A new PR!

8:10 was my time

BW-170
ht-6.0
Age-18

13:15
Used wall, all sets broken.

#174 Neilfit - Interesting comment regarding swimming. I guess for the casual swimmer who treats a few laps in the pool much like recreational runners run 3 miles at a snail's pace, you're correct. However, I swam competitively for 10 years when I was younger and I can tell you that the high intensity interval training we did (usually 6000 to 10000 meters/day total - easy if we went 2x/day in season) was brutal. (Much like CF) No one carried any fat at all because we just couldn't eat enough throughout the day to gain any mass vs. caloric expenditure. Just look at the Olympic swimmers to get an idea of what I mean. Interesting note, though, once I stopped swimming competitively and just worked out like any other Joe, I gained weight and slowly got out of shape over the years despite gym memberships and fairly consistent workouts. Then along came CrossFit and my world has never been the same! I now feel like I did when I was 18 and at the peak of my swimming years!

Steve

7:44
HSPU feet on smith machine bar
1st set of PU 8R rest jumping
2nd. set of PU 5R rest jumping
3rd. set of PU 0R rest jumping

apolloswabbie - thanks for your stories from Camp Cupcake!
Take care over there,

Did WOD, followed by ystd DL, posted there.

Toes hooked on Smith machine for HSPU. Tried to lean shins against Smith and put more weight on arms/shoulders...wow, that was WAAAYYY harder. I am so much better now on the Smith machine than this time last year, but the transition to the next level of difficulty is immense. Many, many props to those of you against a wall or free form HSPU'ing.

HSPU unbroken; PU unbroken round one, horribly broken thereafter.

8:07

A friend in the gym jokingly suggested that I might want to up the intensity of my work-outs...

5 minutes of jump rope to warm up

12'07

back and neck sore probably from dead lifts yesterday.

Hey Gunny #108: welcome aboard. It's great to have you here. Fasten your seatbelt!

Spider Chick: saw your DL ystd! Strong work. Congrats!!

Neilfit: I'm down with all of your mythbusters until today's. The worse the form, the more calories burned in swimming. Effort and intensity is rewarded here, just like everywhere else!

D.

24/bw 210

as rx'd 18:00
poor form on hspu's

19:08

bw 245 lbs, as rx'd in 4:32

Feet on chair bent knees for HSPU
Pull ups Broken
14:00

26yr 165 LB
18min 27sec

29/5'11"/180

Cut the reps in half, kick to wall HSPUs: 10:00

39/195

13mns
HSPU done with feet on doorjam pull-up bar.
All sets broken but for first 10 pull-ups

9:45

15 hspu unassisted/15 assisted
10 pu
5 hspu unassisted/15 assisted
10-5-5 pu
10 assisted hspu
10-5-5-5 pu

13:55
HSPU only 1/2 - 2/3 range, but since I haven't been able to do any HSPU of any range for many months, I'm pleased.

8:15
HSPU with feet on bar.

40M/5'8"/180

CFWUx3
15:03 as Rx'd: somewhat broken; left clock running during a break to change a stinker diaper! The littlest wandered up to Dad's head while doing HSPUs and my red face went green!

Seriously, I was having a good day until I saw some of the times people are putting up here.

CFWU x 2

19:48

sub'd seated 185lb Smith Machine presses for HSPU

8:00
Toes on window sill in basement
HSPU good
PU Last set broken into 4 or 5

5:06 as rx'd

BW 59kg

smith assisted HSPUs
JPUs

about 13:00

13:59 as Rx'd. Handstand p-ups 90% of the reps were full ROM.

Last set of P-ups broken 20-5-5

11:37
HSPU with feet on Smith Machine bar.

55 y.o. 158lb 5'10. 16:51 as Rx'd.
I can only do 7 HSPUs at most at a time. Really had to break this up into bits.

14:00

Tron , I agree with gaucoin. This one took me over 15 minutes to complete but I focussed on strict hspu and my best attempts at kips. I certainly know my hspu were broken up but there was no singing going on!
Maybe my lungs weren't exploding out of my chest like other workouts but it was certainly closer to a metcon workout than a pure strength day. I was taught by OPT, AFT and gaucoin to use the loads etc. as prescribed as best as possible and work hard. Improvement in times will come. Personally I prefer to write "as rx'd" than "subbed"
stick to rowing or double under after if you want extra metcon work.

M/37/175

HSPU with feet on Smith bar. Last set of pullups slowed me way down and cost me at least three to four extra minutes. Need to get that kipping thing down...

Time: 12:33

Bouldering for a few hours, home and such, then this WOD.

HSPU assisted w/ bike inner tubes as desc'd above, pullups kipping (and noticeably slow after climbing!)

15:13

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

16:04 (feet on squat rack for HSPU's)

28/F/105#

just wasn't feeling it today, very tired.

as rx'd

8:15

everything broken except 1st set of pull-ups and last set of HSPU.

39 yom 5'6" 165#

CFWUx3 - pus and dips

as rxed, hspus on smith bar, nose to deck. Somewhere around 12-13 minutes--forgot my stopwatch.

26 yom, 205#

HSPUs w/wall assist, broke 20&30 rep sets of both exercises.
17:20

bw 184

as rx'd*

18:12

*some hspu assisted by spotter. still fully vertical.

finished with 50 double unders.

age: 37
bw: 162
as rx'd: 14:32

21/6'3"/220

about 8 minutes

HSPUs - feet on arm of couch, go higher next time

13:53 as rx'd
HSPU against a wall 30/4:07/20/5:0710/2:49
Pullups kipped 10/:17/20/:30/30 (20/5/5)1:02

Hey,
used bar to assist with HSPU and Jumping pull ups with barely touching the floor (semi jumping lol)

255lb 41yo M
full sets until last pull ups, broken dwn in sets of 5 to complete 30 reps.

8:35.44

feeling little ill.... nice bug going around!

Cheers from the north!
Mark

as rx'd
12:36

180/34

9:06 HSPU done facing wall and not full range of motion

Gave it what I got:

I relaced hspu with incline at 22" I aternated with the feet and on knees as the video showed...my pullups well with my airsplint I did my best jumping pullups possible off of my stacked firehoses....
However I dont like using my romanian stand cant wait to install a permanant pullup in my garage, at the end of my wod I tried to kipp LOL LOL uh did I LOL....the stand and I well thought we were both going for a nose dive = yikes! I did as rx'd except my last 30 pullups were reduced to 18 :( My total time was 9:30

M/40/210#

12:26
HSPU with legs anchored on Rack
All sets broke.

Brandon - 9:40, kipping pu's and hspu's with toes on bar.

Marie - 15 minutes, help on pu's

M/48/5'10"/176

30 Handstand push-ups sub declined push-ups
10 Pull-ups
20 Handstand push-ups sub declined push-ups
20 Pull-ups
10 Handstand push-ups sub declined push-ups
30 Pull-ups

7:13

31/ 182

39 minutes.

last set of 10 hspu: 1 decent, 3 negatives, then 6 just stand on my hands.

20 minute run- about 2.5 miles

took about 10 min, only been on the crossfit workout for about a week but i like it so far. warmed up w/ some jump rope and added some abs, pushups, and 2 mi to the end.

bw: 185

As rx'd: 11:57

need to scale workout, took about 30 min

11:34
HSPU on the wall
All kipping pull ups

9:50

Rom on hspu still isn't great but it is getting better (at least for the first 20 or so)

Scaled HSPU's to use Smith Machine
20mins

CFWU X 3 w/out pullups
Subbed 95lb push-press for hspu's

16:20
In Enseneda, Baja.

CFWU x 3 (minus pull ups)

Nolan 8:50
Dan 11:44

Both did HSPU with feet on bar on squat rack. ROM better but still not the best. Soon we'll be knocking them out against the wall.

male, 27, 6'2", 250lbs

scaled to 1/2, HSPUs assisted w/Smith Machine, Pullups assisted w/bench (much like partner assists):

15 HSPUs/5 Pullups
10 HSPUs/10 Pullups
5 HSPUs/15 Pullups

6:14

Question: On the HSPUs, my feet kept sliding forward and off the bar (nearly did a face plant on #13 of the 1st set). What is causing this? Too much using my legs? Not staying vertical?

#174 & #183, interesting comments on swimming:

I was also a competitive swimmer for 16+ years so here is my "two cents". I think the common person who jumps in a pool and swims a few laps to "stay in shape" falls into the category that Neilfit is talking about. Simply swimming lap after lap at a pedestrian pace won't gain you much...and if you have poor technique can even aggravate their shoulders.

However, interval training in the pool is very similar to interval training in a land exercise. I believe one of the things Coach says in the FAQ: "Optimizing physical capacity requires training at unsustainable intensities." This pretty much sums up the swimming workouts I did in high school & college.

One misconception about swimming though is that some people think it's a primarily upper body sport/exercise. This is just not true. For whatever reasons this seems to have perpetuated into the non-competitive swimming world.

Without getting too technical, the most of the power used to move through the water is generated in your core (abs, low back, and hips mostly)by body rotation or undulation. Strength & endurance in the legs is also vastly underrated in swimming. Most college & olympic swimmers can kick a distance (100, 200 yards/meters) w/in 10-20 seconds of their best swimming time.

But alas, I think I'm wandering into the realm of advanced technical competence that Neilfit was talking about. Bottom line, it all depends on what type of swimming workout you're doing...just like with any land exercise.

By the way...Crossfit rocks. Thanks to all who contribute!

Workout completed
Used rings for all chins
all sets broken

M/6'2"/200lbs/29yo

18:43

HSPUs down to 5-3/4" above hands.

bw-200

wu
20x squats & ghd situps

wod-self assited with feet over bar on squat rack and broken sets

Total-7:17

Even though I assisted with the feet over the bar, I thought I had a pretty verticle position in the hspu. I filmed a few reps and learned otherwise. More like 45 degrees instead of 90 degrees. Oh well, I guess i found another thing to work on.

MC

--

Sub'd:

Assited HSPU, including "jack knife" push ups for the last 10

Ring pull ups (2) then negatives, then kipped bar pull ups, then negatives, then jumping, etc.

All sets broken.

~17:00, lost stop watch.

--

HSPUs to forehead 16:17

32 / m / 158

as RX: 9:50 ; 1 min in there for a demo to a friend of a HSPU, probably close to 08:50

The kids played ball in the street and I'm still out.

Kate

Did a variation of this with Connor today, he's sporting a pretty good injury from wrestling.

3 rounds:
Hill sprint
5 Handstand Push ups
20 Pull ups
5 Handstand Push ups
20 Pull ups

18:40

No breaks in HSPU
2 breaks on pull ups

After the WOD Connor said "We were a pretty good match today. I'm injured and you're old"
lol

CFWU x 3 (minus dips and PU's)

26:52

assisted HSPU's-feet chest high on bar

12:30

BW: 170 Age: 27

As rx'd: 6:31

11:45
Assisted HSPU's
Pull up sets broken except for the first one.

Thanks to Trevor, AJ and Jen from CrossFit Vancouver for coming to our office last night for a 2 hour intro seminar for several of us. Trevor presented us with a very informative theory session and ran us through some fitness demos and tests, a muscle up demo and a tabata squat workout. Awesome! Trevor, AJ and Jen were very personable and obviously fit and very helpful. A few of us hope to go to the upcoming certification in Vancouver.

Thanks CrossFit!

12:06
HSPU Restricted ROM -5.5 inches (35%)
Pullups broken sets. Started with real pullups, finished with jumping negatives.

10:13 as rx'd

#246 - Jon, thanks for your well wishes.

I'm signed up for Van. Cert, perhaps I'll see you there. Paul

9:44. Forehead to floor on the HSPU. Kippers on the pulls.

-D.

M 41 years
6' 195
13 min. 45 sec.

Kipping pullups
Had two break up the second and third set of HSPU
other then that as Rx'd

43/201

21 min

27 minutes.

23/170
HSPU 15,10,5
Pull-ups 10
HSPU 9,6,5
Pull-ups 15,5
HSPU 5,3,2
Pull-ups 10,5,5,5,3,2
13:57

Hit up some of yesterday's deadllifts afterward:
185,205,225,225,235,235,205

Good times.

BEN
29/175
=============================

rx'd

10:14

HSPU - heels against wall
============================

26m/200#
cfwu x 3, no pullups, dips

did pushups with feet on smith machine bar as high as i could reach. on the set of 30 pullups the last 20 were jumping.

12:33

M/38/185

As Rx'd:

13:30

All sets of HSPUs were broken - sometimes into wee tiny pieces - and the final set of pull-ups was broken into two.

5:50 as Rx'd
M/175/27yr
Ended with 3 rounds of 5 reps with 55lb kettlebell:
swings
high pulls
snatch pulls
catch cleans and press
thrusters

37/M/190 --Syracuse NY

As Rx'd (HSPU wall-assisted): 9:21
(HSPU broken: 20+10/9+5+4+2/6+4; only last set pull ups broken: 16+10+4)

3x800s, 3:01, 3:03, 3:14

Today's WOD 10:35 - used a bit of assist on HSPU's - back of heels against Smith machine bar.

13:45 as rx'd.

165# male; 5'9", 28yr.

HSPU w/ toes on roman chair, jumping pull-ups

12:00

Team Campbell (not much of team anymore...lookinng for more Crossfitters)

WOD as rx'd

Time: 10:04!

18:50 w/ toes hooked over bar at 2nd to top notch on Smith machine. 1st 2 sets of pullups unbroken, all HSPU sets broken.

For some reason I was having trouble staying (kinda) straight up and down w/ the HSPUs, they took much longer than the pullups.

#119
Fox Co--dar es salaam 95-97

best posts on the program. S/F

21:52

Pull ups on the flat skinny chrome bar in my house. I determined grip for this bar is best if you leave out the palm. Monky grip pull ups? Mostly singles with a 4" jump to the bar, thus my time. Sets of two for the first 10 and a few scattered throughout.

HSPU. Work on depth.

17:02
Feet against wall 1 yoga blocks for 1st rd., 1 yoga block for 2nd round, but forehead to ground for last set and strict ring pull-ups. HSPU getting better

7:12
HSPU against wall, broken

Bill 46 yom 179 bw, Charlene 42 yof, 140 bw

We are back to one day behind after taking an unexpeced rest day yesterday. Hit this pretty hard and fast.

All sets broken. I did more wall HSPU than in previous workouts. Started each set against the wall and then finished up on bar assisted once I burned out.
Kipping ring pull ups with sets of 10 until the last 30. Then 8,5,6,6,5

16:31 for bill and 17:30 for Char

TSHANZY 44YOM 170 LBS 5'9"

HANDSTAND PU'S 5 NO SPOT REST, SELF SPOTTED

AS RXED 10.00

11:09. Longer than expected, but HSPU's broken like a shattered mirror after the first 14.

11:48
HSPU modified - pike position, feet on jump box.
Age 46, Wt 180
Had a Kipping breakthrough! Should be faster next time - Thanks to Jason B.

hspu against wall 20:56... ugh
got the hspu, now I just need more consecutive!

Age 34
BW 147#

8:31

Did it backwards by accident - 30pu 10hspu, etc..

8:57
Kipped pu
Feet on bar hspu

24:17

First few HSPU of each group partial.
Rest with feet supported.

30 yo 180, 6-2"

HSPU's were to a 7" block

First 10 pullups were strict

After that went to Kipping and finally to Jumping. Ripped 2 calluses but no bleeding.

9:17

Nick C

33 / 227#

14:00

Handstands assisted/Pull-ups 55# assistance

M/30/193
Did this with yesterday's (2/21)
Mixed in 7x1 DL's
Not timed.
Did first 10 HSPU's full ROM, unbroken.
Broke them down from there on out, and did 25 of the 60 total assisted on a squat rack.

Started the Brand x pack, tweaked my neck half way through the second set of OHP.

Sucky.

OHP at 155#

12 flat, PUs on rings, emphasized full extension first two rounds, then survival
hspu's were hands on floor nose to ground, 18 reps first round then downhill from there.
wu/22 min street run

20:45

7:04

warm-ed up by racing (twice) with my 10 year-old (cross fitter in the making) in his ciruit: 5 of each: lateral jump over parallete, jumping jacks, squats, curls, bear crawl, circle around cone, high knee, forward jump over parallete, and shoulder press...takes about a minute

HSPU: 20/10; 10/5/3/2; 5/4/1
Ring chins: 10; 12/8; 8/7/6/5/2/2

Then: (30 second intervals of each)
Round 1:
bag (hands only), ring push-ups, bridges, sanbag shouldering, bag (kicks), jump squats

Round 2 & 3:
same as 1 but added 65# push press interval at the end

Then 10 sandbag bridges

For time:
15 Handstand push-ups, to 10" platform
10 Pull-ups, dead-hang
10 Handstand push-ups, to 10" platform
20 Pull-ups, dead-hang
5 Handstand push-ups, to 10" platform
30 Pull-ups, kipping

Total time = 20:47

CFWU x 2

15:22

HSPUs toes against wall

Was at training most of the week so i knocked off two days
CFWU x3 -pull-ups

assisted HSPU
dead hang pull-ups

13:55
The last set of pull-ups took almost 6 minutes broken into groups of 3

Deadlift
225-255-275-285-295-305-315 (new PR)

finished just before midnight.

ratt

Jeff- As rxed 7:41
Charity- As rxed 8:16

14:23 as rx'd. last set of pull ups slowed me down. hr avg 114, hr max 160. 10 min ellip wu 16/16.

11:40

yesterday and today combined.

CFWU x 3 (- dips)

deadlift
205
205
225
245
255
265
275 (sucks. max of CFT was 305 comfortable)

subbed push press for HSPU and PU were +100 from gravitron

didn't time, many sets broken.

ran .5 miles

50 yo male 5'9" 185lbs

just barely dipping on the hspu's, but it's getting better being upside down.

pullups could've been faster, but both hands had blisters that opened up again after barbara.

I know, "boo hoo",

8:16

9:42

felt good

21:52

ROM on the HSPU is not head to floor.

Did pull ups on a home installed bar. Mostly singles with a 4" jump to the bar. Some sets of two.

12:04, as RXed.

Age 51/BW 240#
done after OHS workout; subbed elevated leg pushups and jumping pullups (10:43)

13:50 Push-ups w/ feet elevated about 4 feet off the ground on dip bars. Pull-ups broken.

hspu all OK feet elevated on the weight rack (have to practice more on the wall)
pull ups first 10 OK second 10/5/5 third 5/5 then the other 20 were jumping pull ups, time 6'43"

40 min jog

wod as rx'd, alternating grip pull/chin, feet grazing the wall.
16:28

As Rx'd-

7:28 broken sets

Short stroked the HSPUs at the end

16:55

feet leaning against the wall - facing in - bad ROM

As Rx'd
15:35
probably should have modified the HSPUs

HSPU (feet hanging on squat bar) &
all pull-ups were jumping
9:52

Subbed 105 lb. push press for HSPU

13:41

12:00 as rx'd

bw 165#

as rx'd 5'02"

cfwux3(-pullups)
assisted hspu,toes on bar
pullups 1st set (10)
2nd set (15+5)
3rd set (10+10+5+5)
6:53

13:24

14:14
Pull ups on rings

Lots of substitution, until the fitness level improves. Inclined PUs done in place of HSPU's.

~15.00
30 IPU's, 10 chins, 20 IPU's, 10 chins, 10 IPU's, 10 chins

I have far to go on the path of improvement ...

10:49

around 9 min.

HSPU: 10 to start, then 35 lb push press

PU: 10 "rock steady," then 15/5 and 15/7/8 (both kipping)

26:20

20.14

Self Assisted HSPU (read: quick)
Paul 5:09
Andy 6:24

9:55

feet supported at waist height
jumping pullups (these are getting easier)

21:12

7:23 on WOD
did CFWU as perscribed.

8:43 half rom on HSPU's

22:30
13 of the 60 HSPU were facing away from the wall.

Only one pullup bar so some waiting for the equipment between the 4 of us:

JRM: 22:45
AJD: 17:45
TDF: 23:30
JJJ: 23:00

We are all still working on getting to unassisted HSPUs.

22:48

Subbed 30# DB press. Last round of pullups killed my time--mostly singles.

21/165#/m

1st day of being able to do handstand pushups against a wall since shoulder surgery

30 hs pu against wall
10 pu
20 mil press with 105 lbs
20 pu
10 mil press with 115 lbs
30 pullups

around 30 minutes

19:24 as Rx'd
HsPu belly to wall
broken pull ups
done in the basement
completed weight training earlier in day

7:38
Last set up pullups shortened to 10. Just out of gas for PUs. Walked dog, came back and finished the last 20. All PUs dead hang tonight to avoid unnecessary elbow stress.

Been laying off of pullups for the last month while the elbow heals. First real workout on road back.

still an extreme incline push-up rather than HSPU
broken
8:16

All sets but 10's broken.
~12min
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ