Finally, some HSPUs!

Great
not only are my shoulders closed they're locked up tighter than Annies abs. gonna be some serious scaling.
This is the same reason i have such trouble with OHS right???

ratt

cool, i like this one but it still sucked at the same time.

what is a good sub for hspu's?

read the FAQ's... sub recommendations are there.

What's a good sub for reading the FAQ?

OPT,AFT,JeffT,Speal, You guys are incredible. Hope we get a chance to train together sometime...B

Hooyah! No lower body!

Haha, yeah, learning to manipulate your bodyweight while challenging your balance and spacial awareness while inverted is definitely not functional....

This is actually one workout I CAN do, since I can't bear any weight on my mending right foot...hopefully I can get more sleep tonight and give it an honest shot!

Looking forward to this one.
Saw 300...an incredible movie....one of my favorites ever. I will be seeing this one again!

300 was the greatest movie ever. . . it's hard to top a story of such sacrifice and dedication to duty.

Hey ab, I think I can 1 up you. What's a FAQ?

Jesse,
Don't bother with Steve...he's a troll. Been here before.

Steve, just do the routine whether functional or not.

The HSPU definately complements any press movements by requiring you to use a whole range of core stabilizing muscles from your legs to to your neck, while at the same time strengthening your shoulders, traps, delts, and upper pecs. If doing them properly, you will see measurable gains in your press routines.

Besides, Coach wouldn't post'em unless he believed in their veracity.

Be strong and live long!

argh...I can't wait till I can do HSPUs. :(

Oh me, Steve is back. And so is this WOD, we haven't even had a month break...

Has anyone else had trouble downloading today's video? I have tried both formats, and can download only the first 1-2 Mbs. Thanks!

Here's a little blurb from the Wikipedia site;

Functional movements are movements based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body's core musculature and innervation.

Functional vs other movements

Sports-specific
Sports-specific movements, such as a tennis swing or bowling a cricket ball, are based on sports-specific situations. While there is some cross-over application from sports-specific movements (such as running), they are usually so specific that they supersede functional movments in complexity. Yet both sports and functional movments are dependent on the body's core.

Muscle-specific
Traditional weight-lifting depends on muscle-specific program-design with the goal of muscle-specific hypertrophy. For example, a concentration biceps curl attempts to isolate the biceps brachii, although by gripping the weight one also engages the wrist flexors. These exercises tend to be the most far-removed from functional movement, due to their attempt to micromanage the variables acting on the individual muscles. Functional exercises, on the other hand, attempt to incorporate as many variables as possible (balance, multiple joints, multiple planes of movement), thus decreasing the load on the muscle but increasing the complexity of coordination and flexibility.

Biomechanics
Functional movement usually involves gross motor movement involving the core, which refers to the muscles of the abdomen and spine, such as segmental stabilizers.

It has nothing to do with which end is up...

> your core isn't engaged when performing the work

Brilliant! When I'm upside down, the magical corset of gravity makes it unnecessary to hold my feet over my head. I can't understand why some people fall over -- THERE IS NO CORE STABILIZATION REQUIRED!!!

I often hold handstands for 6-8 hour shifts due to the decreased core strength demands. It's so much more relaxing than standing.

While my explanation and reasoning is not as well written as some, see comment #20, I find that like Tim T after spending my work day standing on my hands I find it useless to spend time doing hspu's. How could I possibly stand to gain strength or balance doing such a simple exercise?

Jeeze.

I wish I were one of these guys who apparently breeze through hspu's, alternating between eating a ham sandwitch with one hand and drinking an upside down Coke from the other.

As for me, my stomach, shoulders, pecs and triceps feel like a train hit them. 10-20-30 pullups is sort of vaguely within striking distance (with a lot of cheating at the end), but the closest I can get to a hspu is about a four inch twitch with a frightened gibber at the bottom. And at the end I could hardly do more than three gibber-twitches without falling over and gibbering some more.

Hence, my version of the WOD: 10-20-30 almost pullups interspersed with 30-20-10 gibber-twitches. Didn't see much point in keeping time ...

Steve's just upset 'cause he can't do hspu's.

The core isn't engaged ... what a funny thing to say about a movement that requires all of your concentration to keep from performing it with an accentuated version of any posture problems one might have while standing on two feet.

Bizarre.

Nice video. H.264 looking good.

BW: 171
As Rx'd
All Pull-Ups- unbroken
Time: 8:57

Warmup: 2K Row 7:27
All HSPUs in "Jackknife" position.
All sets of 20 and 30 broken.

11:25

280#'s/43 yom

50% Cycle so I did 21 HSPU, 10 Pull ups, 12,12 and 10, 21. All in about 5 minutes.

I do HSPU because it gives me those bowling ball shoulders I can show off at the beach...

For those of you who are new to HSPU find the smith machine or the squat rack, put the bar chest or shoulder high, face away from the bar, put your hands on the ground and hook your toes on the bar while you walk your hands back towards the bar. You are then stable and your legs can provide a assistance when needed. Just don't squint your eyes real hard when you're upside down. The broken capillaries give you the look of a prize fighter.

42yom/165
as rx'd

11:15

10:05 as rx'd

I was able to do this WOD although I sub HSPU for modified (knees on the ground).

Walking or sitting, my tush hurts from yesterday's WOD but its a good sort of pain.

All sets broken, last 12 pullups jumping.

21:17...4+ minutes longer than last time, but more pullups this time not jumping than last time.

33 yoa
165#
cfwup x3 (sans pu and dips)
wod 12:55
Hspu were broken and shoulders were a bit more sore than I expected. I'm no good at hspu and the videos have been great. Hspu are just not physically functional, but psychologically functional as well. If you can control all that core, inverted, what can't you do with your own body? Outstanding!

so I can't do handstand push ups with out a wall for my feet but I got them all done and had to do assisted pull ups to finnish. took me 15 min ran 1 mile for warm up.

Jacked up my elbow again on the PU's. Had to shut it down after the second round. I think the monster case of tendonitis I had in the elbow is back with a vengence. Nice. I always love taking time off to heal. Anyone got any good elbow manipulation exercises I can do while I am taking time off to try and get that thing back on line? Thanks. I HATE being hurt.

Steve, what happens when you trip and fall and have to right yourself? Without training for comfort while inverted you will be lost. As coach says "A gymnast's bike-wreck looks nothing like a weightlifters"

Certainly most of our time is spent on our feet, but that doesn't mean we shouldn't train for the times where that doesn't pan out ;)

As for "not stabilizing with your core" I don't see how you can hold yourself upright without stabilizing with your core. By turning yourself upside down you actually raise your center of gravity, thus increasing the demands on core strength to keep yourself upright.

subbed decline pushups for HSPU

subbed beginner pullups for regular

Carol 41yo/149
6:19

Denise 36yo
6:19

Tricia 37yo/140
6:40

Rebecca 28yo/122
6:40

Corinne 29yo/135
6:40

The rest of the Early AM members at our local Y look at us like we have lost our minds......

We just tell them to go to Crossfit.com and check it out....

7:46
As Rx'd

3:50 - Messed up the WOD by mistake....30 HSPUs/30 pullups, 20/20, 10/10. No breaks on any pullup sets, no break on the first HSPU set. One break each on the second and third HSPU sets. The HSPUs using my version felt easier the real deal.

WOD done after a 10 minute 36# GS snatch set, single arm 36# kb jerks and 52# kb single arm swings.

CFWUx3 (-pull-ups)

10:30 w/ assisted HSPU on squat rack

15 minutes on step mill level 14 intervals
CFWU - pull-ups and dips

Didn't time because my HDPU suck so bad, pull-ups are getting better though. Sets 2 and 3 still broken but kips are much improved.

who ever said HDPU's didn't engage the core is a freaking idiot.

Steve,

RE: #14

"When you do concentration curls in the squat rack you are "learning to manipulate your bodyweight while challenging your balance and spacial awareness." That's not the definition of functionality though so concentration curls are not a functional exercise."

Whether concentration curls are functional or not, they should NEVER be done in a squat rack, hence the name SQUAT rack. If you see anyone doing this, beat them down with their own lifting gloves, and sprinkle some chalk in their eyes for good measure.

enjoy

Kelly, that's freaking amazing!

146lbs/30yoa

modified CFWUx3

As Rx'd

For Time:
30 HSPUs (23,7)
10 Pull-ups (unbroken)
20 HSPUs (7,7,6)
20 Pull-ups (12,8)
10 HSPUs (unbroken)
30 Pull-ups (10,10,10)

Time: 7:24

HSPUs were much tougher than last time, probably because my shoulders were still on fire from yesterday's WOD. 1:47 improvement since last time. Did kipping underhand pull-ups.

My ass is killing me.

CFWU x3 (added burpees due to yesterday's poor performance)

9:30

Broken to hell, subbed gravitron for last half of later sets of pull ups.

Used railing for hspu. Much easier than last time though.

44yom/224lbs

8:30

HSPU's (Smith Bar)
20,10
10,5,5
8,2
PU's
10
10,10
10,10,6,4

Complete killer!

CrossFit Edmonton

25/173
WOD as Rx'd
15:20

(1 min slower than last time but this time was completely strict. next time i'll kip!)

WU: 25 min. run + 1 x CFWU (-PU's)
WOD: 7:28
squat rack assist on HSPU's, nose to floor

#42 Brian G-

Too funny!
I am still laughing about it.

Kate

m/165/liverpool UK

15:22

[strict pullups]

Steve, heard of Kinesthetic Awareness? HSPU are pretty functional training if you ask me.

comment #21 from tim,

that's amazing, I TOO prefer handstands to the traditional feet stands. so much easier! and because there is no core stabilization or balance involved i do lots of crunches! now that's what i call functional- lying on your back and squeezing your abs!

21yom 168lb

14:00

Did HSPUs with partner to stabilize legs. Really couldn't do more than 20, though, so I switched to 45lb bar press halfway through the second set. Pullups were on gravitron machine, 90lb for first and second set, 150lb for last set. Kinda disappointing, but I guess that leaves plenty of room for improvement.

5:17 as RX'd forehead to floor HSPU's, kipping pull ups unbroken

Your core isn't ingaged-
When doing a Hand Stand, key to doing a HSPU, You need to stay "Hollow" in your core. (By shortening the distance between your Pubic bone and your ribs (I can't spell Zifoid?), which takes the curve out of your lower back, you become "Hollow".) By doing so, you will be able to see your shoes (should be able to). This will help you balance on your hands. In order to go "Hollow" and stay balanced on your hands, you need to engage your core.

Oh, and people who "Troll" are TOOLS!

hspu assisted

5:03

+ 12 lb weight vest

1st, can't wait to do these after I run tonight!

Is there a gripe about hspu's, or am I just reading something wrong? Personally, I think they're easier than pull-ups which have become a literal pain to my aging rotator lately. Wah, I'll just have to stick with non-kips and alternate my grip until I find a nice range of motion that doesn't feel like an sticking ice-pick!

OH, and 300 is an excellent flick for a comic adaptation; not very accurate historically, but quite DANG good! They stuck to the original media perfectly, and the slo-mo sequences were right on.

God I suck at this!
CFWU x3
HSPU with feet on top of refrigerator all unbroken
Pull-ups broken into sets of 3 to 7...

didn't take the exact time but it was around 10 min

Tim # 21, that was pretty funny I laughed out loud. And if you dont want to do the HSPU's don't, but I have bought into the crossfit philosophy, I have seen tremendous gains in just three weeks, so I am going to do the WOD 100%, the only subs I make are when I don't have the tools or equiptment to use. Bring on the HSPU's

Steve #14 "A functional exercise is a exercise performed while standing with both feet on the ground..."

So we can take all the following exercises off the crossfit list since they aren't functional! I never could get a muscle up anyway!

Back Extensions
Backwards Roll to Support
Muscle Ups
Dips/ Ring Dips
Pullups
Knees to Elbows
Rope Climb

CFWUx3

12.47*

*Self assisted HSPU on Smith Machine
Last set of Pull-Ups were jumping with negatives.

070222: 15.08*

A clear improvement (but still a long way to go). Many more reps per broken set today. Less rest. Better Kips on the Pulls. I'm amazed at the difference that 1 month on the WODs has made.

Thanks Coach.

9:17 totally cheating on the HSPUs....also subbed some of them with 5 count holds per rep. Funny thing, my right eye hurt like crazy during them, very odd.

26/6'6"/189 lb
CFWUx3 (- pull-ups)

15:44 (assisted HSPU's on top notch of squat rack)

7.41

head to floor form is still not perfect.

as rx'd
8:26

50/200/75

HSPU's 30/12/8/10
Pull-ups 10/20/15/9/6
Two second improvement.
6:59

37yoM/5'8"/150 lbs

As Rx'ed (smith machine assist as needed, crown to floor)
8:46

#23 - "gibber-twitches"!!!! That's an awesome way to put it! ROFLMAO

Gym closed so I got creative.

As rx'd.

Elevated feet off of a bookshelf for push-ups.

Used the stairs outside of my apartment to do pull-ups.

Crossfit, FTW!

9:45 as rx'd

29:44

Age: 41
BW: 167

CFWUx3

as Rx'd: 13:50

Subbed 70 degree HSPU for true HSPU due to lack of coordination and balance.

Last set of pullups broken.

7:59

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

10:36; hspu's against my shed.
Previous: 12:46.
Shoulders are burning.

Toes on Smith
8:30
PU all broken to bits; :21 slower than prev.

Great "in and out" lunch time WOD when combined with CFWU (-PU).

I think we, as a group, need to turn our backs on Steve's comments. Our outrage is the source of the troll's power...

M/18/185

11:44

WU
15:00 run
WOD
7:45
subbed 85# shoulder presses for HSPU

31 185#

subbed DB presses for HSPU

20 40# DBs
10

15 45# DBs
15 (last 5 jumping)

10 50# DBs
20 (30# assisted)

M / 37 / 185

As Rx'd - 9:56......
Last time of 11:46

Male
Age: 30
Bwt: 135

Subbed 65lb presses for HSPU's...just not there yet.

9:17

9:24

HSPUs are definitely getting better

#35 Chris

I used to have a real bad case of Medial Epicondylitis (Golfer's Elbow). I got rid of it by using a variety of theraband exercises. I also started wearing a brace for a while but I stopped once I started Crossfitting religiously about 4 months ago. All elbow pain has gone away actually except if I'm shooting lacrosse balls for longer than an hour or so. I'm not sure if crossfit helped or not, but it definitely didn't hurt. If you need any help finding exercises, email me and I can help you out.

13:15

completed 8 HSPUs, then all remaining HSPUs were self-assisted in the Smith Machine with toes on the bar. I love the Smith Machine for that.

I'm back after a 2 month Crossfit hiastus (did you miss me? ) There's never an easy day to start this stuff. My hands had that familiar trembling after this one.

Still, I look forward again to grimacing in pain, leaving pools of sweat, gasping for air, and laying on the floor recovering.

Ah, Crossfit.

Bingo- Nice work Darrell even though it was ::21 slower this time. Glad to see how far you've come.

Gaucoin- Good point. Now that we dispelled the myth that HSPU's don't hit your "core", we can stop pouring gas on that J-Holes fire.

Joseph
10:30 with jumping pullups
then deadlift practice - light weight lotsa reps

Joy Beth 12:13
with 100 lbs assist gravitron and feet on rail
then deadlift practice - light weight lots reps

Rolled out of bed at 5:30 for this. It's -40 F out and all the rest of my energy will be spent shivering when we go on calls.

Still playing catch-up. Plan: do TUE WOD and Today's WOD. That changed after the Lunges and Burpees. I'll have to do 2 tomorrow.

TUE WOD:

15:56 as rx'd
Poor stamina on the burpees.

Only did a light 3 mile run today, 29:48. Taking the next couple of days off due to 10K race Saturday morning.

I subed with elevated box push-ups &
pull-ups using blue band for assist

13:22 (PR from last time)

#39 Kelly- Glad to see you are back and to read that you had a nice vacation.

#76 gaucoin- I completely agree.

#83 John Messano- Actually, I did miss seeing your times. Glad to see you are back!

Kate

pre-tabata squats - 19 low
wod - mod'f 2 plates - 9:36, kicked my last time by 7 mins, hspu practse playing off
post-1 mile @ level 6 incline - 7:46

33 225#
CFWU X 3
4:30 as prescribed wiht last set of PU split 10,10,4,3,3

11:55 as Rx'd, sets broken.

WU- 2 mile walk (on feet, untimed), 50 situps

WOD-
subs- HSPU- feet waist high for first 30 then hip hiegth for 20 and 10 (all sets broken)
jumping pullups

Time- 12:54

Then-
Push Press practice 45 lb bar 10 x 4
OHS practice 25 lb bar 1 set of 10, then 45 lb 2 sets of 10
Gardening for 1 hour

Shoulders and arms smoked and my foot hurts.

Thanks Coach for the challenges!

Kate

40M/5'8"/180

No WU
12:53 supported HSPUs in later round, jumping pullups for last 20

10:15
Heels on Smith bar.
M 50 69 180 CFT 715

HSPU's done with lots of assist from Olympic bar set at just below chin height in squat rack.

8:24

Gaucoin #76: did someone named Steve say something? I just thought that was the annoying noise you hear when a gnat keeps flying near your ear.

DJ #84: thanks for checking up on me! That kind of consideration is part of what makes this CF thing much more than just a way to work out.

CFWU and Burgener warmup (which I'm just starting to do, and enjoy, and need the practice on form)

As rx'd: 12:35

Here's the thing I'm happy about, though: I did all the freaking pullups. No gravitron. No jumping. No nothing. If I wasn't a believer before in this program, I certainly am now.

"WU- 2 mile walk (on feet, untimed), 50 situps"

Aww, no 2 mile walk on your hands? Sheesh, and you call yourself a CrossFitter. (JK in case anyone had doubts)

14::35
HSPU slowing me down. Pullups done quickly.

33m/185#/6'/CF52

12rep CFWUx3

HSPU to a telephone book.

13.30

Almost 4 minutes faster than last time!

As rx'd:
7:42

still an extreme incline push-up rather than HSPU
broken
but I shaved some time off from the last time
6:21

6:03
HSPU nose to floor.
Pull-ups dead hang on ledge.

Age 34
BW 145#

As rx'd:

8:55

age 17 bw 165

no warmup
12:05 as rx'd

Me: 40yo/M/5'10'/190#

CFWU + HSPU 3 sets of 15 reps

HSPU: on Smith machine completely vertical with toes on the bar for assistance.

Pull Ups: First 10 of each set strict and remander jumping.

Right at 10 minutes. No stop watch just used a wall clock.

My HSPU are much, much better since I incorporated them into the CFWU. I am still too heavy / or too weak to more than 3 good ones at one time.

Love the videos in both formats, thank you!!!

Have Fun, Train Hard,

Billy

41yom / 153lb

17:30 broken sets and HSPU with toes over Smith Bar

HSPU (18,8,4)
PU (10)
HSPU (12,8)
PU (15,5)
HSPU (10)
PU (8,7,5,5,5)

New to CF 1 month in and second time with this one a 1:30 improvement but still a long ways to go.

M/26/181
CFWUx3
WOD as Rx'd:
9.58

HSPU got way better but still are the weak link.

16:12
sub'd 45 lbs shoulder press
jumping pull up's off 2 blue plates (hands off bar) the last 30 pull up's slowed me down and the middle round of shoulder press

last time:
16:51

HSPU better, but still not head to floor, used books.
Pull Ups, had help from Gravitron.
Better then last time.
Thanks Coach.
Jay

9'29" a 3 minute improvement.

13:30 as rx'd
2:15 better than last time due mostly to better timed kipping chins.
hspu full ROM - head to floor but after the first 15 they were all mostly singles.

pre - pistol practice
post - 1 mile run on treadmill at 6% incline a painfully slow 9:49

Time: 13:17

First time doing these type of pushups. Was supposed to do handstand pushups, but am not quite ready for those just yet. All sets were broken except for first set of Jack-Knife Pushups. Overall pretty happy with myself today. GOOD EFFORT!

5:38 as rx'd

bwt-167(4 sec better than last time due to better chins...hspu's too broken again...just when you think you have done enough practice....)

pre-pistol practice
post-1 mile tread run @ incline 6 - 7:02

As rx'd 12:23

CFWx2
16:10 w/ HSPU againts wall. HSPUs broken into 2's and 3's after first 7, all PU unbroken.
I freakin suck at anything involving pressing weight above my head! Anybody have any Acme shoulder muscle vitamins?
post WOD- cleans and medicine ball stuff.

could not make today's WOD (heavy rain and my pullup bar is outside), so did yesterday's that I missed. took me long 22:30. The burpiz were a killer.

178/5'9"/23m

sub'd 95# military press

approx. 25 mins. accidentally reset my watch.

as rx'd, 15:34, feet on smith machine bar for handstand pushups

m/23/6'3/190
11:30. Last time it took me over 22 minutes. This program is ridiculous. I am not going to lie, my hspu need to get deeper, and better. I think my shoulder and body were still fatigued from yesterday.

Did yesterdays WOD- that was Great!!!

CFWUx3

5 Rounds:
18 Walking lunges using two 20# DB (if I used a bar I would have knocked out anyone on the indoor track that circles the gym. The DB were pretty good) Also, picked 18 as was not sure of distance and that seemed like a good number.
21 Burpees

Time: 18:01

Someone asked- WHAT sport are you training for???? I would have loved to have a great comeback but was in the middle of some burpees and in between gulping air said I was doing this for fun. His eyes got all big and he said, Ohhh…….

Ha ha ha

Erin

I need some clarification on pull-ups. Is the kipping style always preferred, or just when you get tired and into broken sets.

Assisted HSPU's with a squat bar. Assisted pull-ups (90 lbs.)

7:10

subbed 105# wide grip pulldowns for pullups due to injury. hspu's against wall.

30 hspu-5.05m
10 pd- .28m
20hspu- 7.36m
20pd- .41m
10hspu- 5.29m
30 pd- 1.30m

total 20.50m

4 min faster than last, but with sub. Don't think I lost much because I was kipping last time. My lats are killing me now though (7 hours later)

bw 185#

26yo/M/68kg

as rx'd

9.54 PB

last time out - 10.45

46/M/195
assisted..feet over bar
10:06

Rx'd 7:45 hspu assisted 2:48 better than last. the practice is paying off.

9:17

feet over bar
jumping pullups

as rx'd in about 20mins. It wasn't until after I was done (basically sets of 3-4 on HsPu's w/20s in between) that i realized the clock I was using was in fact not working at all.

I think I turned this one from a metcon into a strength session because I figured I should do strict pullups to help rest for my crappy rep max on HsPu's.

Perfect timing thought because my foot got elbowed hard last night and I could barely fit it into the chucks this morning. So a good time to fit in upper body training.

great WOD IMHO.

-chris

28yo M 170lb 5’10”
CFWU x 3, 3 pull ups, 5 ring dips per round.

30 Handstand push-ups: 2,6,2,3,3,2,3,3,3,3
10 Pull-ups: 10
20 Handstand push-ups: 3,3,3,3,3,1,1,3
20 Pull-ups : 7,3,4,4,2
10 Handstand push-ups: 3,4,3
30 Pull-ups: 5,2,3,2,3,3,4,3,3
Time: 30:01
HSPU with feet against wall, about 1/3 ROM.

Compared to 070222: 25:08 with HSPU with feet on rack

Still no HSPU

OHP at 135

19:43

Did 25kg presses and pu's for 20,15,10 in 13 min 10 sec. Compares to approx 15min previously.

M/48/162

No HSPU's although Fred showed me how.

3X
OHP 65
21 Burpess

19:50

WM then OA-Bent press 90 for 4x3

7min 31sec - WOD 30/10/20/20/10/30 HSPU to top of head wall for balance

26M
145

cfwu x 3 - pullups

Completed the workout but gave up keeping time because my dog knocked me over whenever i did hspu so I would play with her. So it took a while

50% WOD in 4:30. I feel like I need to back off a bit. My shoulders were fatigued from yesterday's oh lunges so my hspu's weren't very deep. Wall assisted, kipping pu's. Thanks, Coach! BW:170, Y/A:58

44/175

As rx'ed: 11:50
HSPU wall assisted but head to floor and full lockout. Surprisingly, my pullups were somewhat limiting today, I don't think we have been doing enough lately in the WOD's.

From Windsor Ontario Canada 6'2, 195lbs., I do CF Warm up before all workouts. My time today was 5:20mins. My Crazy Canadian brother has earned another NO SHOW REWARD, My Crazy Radi brother is MIA, and Crazy TL is coming around he just wants to knock someone out.

M 188lb 27yo

CFWU x 2

Old time--> 5:30mins

New time--> 4:45mins

As rx'd. Note: HSPU's with one leg bent against wall.

22/m/165
as rx'd
21:50
Smoked

31/ 183

37 minutes

With the last set of hspus I only did 4 negatives before they turned into faceplants. Had to stop, although I did all the others. I did all the pullups with regular form, deadhang.

30 minutes of running afterwards.

7:58

TSCHANZY 45YOM 174lbs 5'9"

DID HANDSTAND PUSHUPS ON PARRALETS SELF SPOTTED TOUCHED SHOULDER'S TO BAR ON EACH REP.

SUBBED ROPE CLIMB, NO LEGS FROM SITTING POSITION 15 FEET FOR EACH 10 PULLUPS. MUCH HARDER THAN PULLUPS.

ENTIRE WORKOUT AFTER BURPEES AND WEIGHTED LUNGES

TSCHANZY 45YOM 174lbs 5'9"

19:02 see above

30/m/200

This WOD exploits my Achilles heel (or Achilles shoulders, rhomboids, lats, etc.)

partial CFWU x 3

Standing presses instead of HSPU (135#, then very quickly dropped to 95#)

All sets broken like a MFer

13:45

Practiced handstands and 2000m row to finish.

hspu to 25lb plate and pad (same as last time but need to increase difficulty for the future)
pu's (kipped)

wod 13:27 (alot faster than last time)

hspu 20/10 12/8 10
pu's broken last 2 sets

Today Sucked! Second day trying to work out with the cold I have...almost passed on the workout.

40/M/147

Straight leggs, agianst wall for assistance

8:21

#137

NOT ENOUGH PULLUPS! ARE YOU INSANE! GEEZE...lol

My hands are still bleeding from the 100 pullups last week.

This took forever (like an hour forever), did it right after I got home from the climbing gym. Shoulders still kill from Tue WOD.

All sets broken. HSPUs with one foot on wall, above a fat stack of magazines. Strict PUs on doorframe.

5-5-5-5-5-5/10
4-4-4-4-4/7-7-6
5-3-2/5-5-5-5-5-5

THE NOOBIE FILES

Holy mackerel! Where can I find the video on the "gibber-twitch" HSPU? ;) For all you other noobs:

All sets broken, all HSPU's with slightly less than a gibber-twitch ROM. All PU's jumping.

But I did 'em all... 13:45

What are the little sparkley things I see everywhere when I get up from the HSPU's?

And here I thought I'd be glad there was no lower body today.

HEHHEHEHEHEHEHEHEHE

41 yoF 128lbs

CFWU x3
WOD TIME 4:11 ( jumping and kipping pull ups)
One of my favorite!

ROM's

WOD
DJ :09::17
L-Rod :12 (PU's done a Gravitron w/50lbs)
Terry :13 (HSPU's done assisted on Smith Machine)

L-Rod & Terry- Nice work again!

I probably shouldn't of slammed that Muscle Milk prior to doing the WOD... Not a good feeling.

Over a minute improvment from last time. PU's unbroken until 20 in the last rd. HSPU's broken 10-10-5-5, 5-5-3-2-2-2-1, 3-3-3-1.

Bingo- You're right. It's not just about the workout.

Get some, Go again!

Went to a 'big name' gym in here in town (I'm travelling on business). No great places to do HSPU's near a pullup bar, so did shoulder presses. Subbed 95# and did the following scaling:
20 Shoulder Press
10 Pullups
15 Shoulder Press
15 Pullups
10 Shoulder Press
20 Pullups

Time: 10:37 - pullups still take forever.

BTW - have I ever mentioned that I love CF? Walking around the 'big name' gym and watching the people on treadmills or performing isolation curls made me really miss my garage gym. I never thought I'd get in this great shape in such little time! I'll never go back to the 'body building' style of fitness!

I really hate this WOD. There are so many times that are simply humbling.

Sub'd seated smith machine shoulder presses w/ bodyweight (well, almost - 185lbs).

As rx'd - 17:24 (2:24 better than last time)

Run to gym - 1:28 (new record by 3 seconds)

7:47 w/ self assiseted hspu's and kipping p/u
Not sure if I've done this one before...

11:27 as Rx'd.
41 y/o m, 180#

55 y.o. 155lb 5'10
14:04.

46 yo 165lb
11:02 hspu against wall, pullups kipped, last time 13:53
hspu all broken first set hit 15 reps.
30 3:10/ 20 4:18/ 10 1:50
pullups 10 :15 /20 :28 / 1:04 20,5,5

big pipe: 11:29, had to do some of the hspu's as very angled elevated pushups

HSPU off bar on squat rack
PU with red band assistance

13:14

WOD as Rx'd: 14:48
My wife got on my case for the busted vessels in my face

WOD as Rx'd: 14:48
My wife got on my case for the busted vessels in my face

WOD as Rx'd: 14:48
My wife got on my case for the busted vessels in my face

38M/180

CFWU (minus pu)

Subbed 40Kg Press for HSPU

25:05 - Pull-ups were no big deal but presses killed me (clearly a major weakness).

BW 59kg

HSPU, smith assisted
JPUs

9:12

cfwu x 3 minus pull ups

as req'd 9:51

all sets broken touched forehead on hspu's

A while back somebody posted how they use 2 bike tire-tubes, girth hitched (hang tube over bar, pull one half through the other) over a bar just wider than shoulder width apart, and then "walked into" the tube as it is hanging down, and then 'assumed the position'. I have done this, and believe you me, it is an awesome way to work up to doing HSPUs. I have done them before with feet supported on barbell or top bar, and this is infinitely superior. Also works great for practicing ring dips (put knees into loop formed by tube instead of shoulders), and also can be used for pull-ups (same way). A big thing here is confidence in your equipment (i.e undamaged tire tubes) and the ability to flip up into the handstand and then wrap your legs around the tube. As the original poster mentioned, even if your arms give out, the "crash" is quite controllable. Dismounting is pretty easy as well, and I have even been able to rest (a supported head stand, if you will) and crank out a few more without having to dismount/remount. I'm pretty certain that any gym with insurance issues WON'T let you do this there....

Who needs a couple thousand dollar Gravitron when $7 worth of bike tire tubes + chip-up bar will do the job?!?!? If there is an interest in a video clip of what the heck I am talking about (my description likely leaves a lot to be desired) I can make a quick video clip at work tomorrow to demonstrate.

Al

P.S My unscientific method of figuring out the assistance given by 27" x 1 1/4" (10 speed???) inner tube is about 15 lbs per tube (I hung the tube off a bar, and put weights on until it didn't bounce up after I took my hand away). Doubling up the tubes, or using mountain bike tubes, or smaller diameter tubes (21" vs 27") might provide more resistance (give more assistance). I ain't no scientist, just an army guy, so YMMV.

Hey mhollis, did your wife get on your case for the busted vessels in your face?

Tee hee...

HSPU with feet off bar
6:35

Tim: 15:28 as rx'ed

Must've slowed me down when I stood up in between HSPU sets! All that goddamn core stabilizer work puts a hurt on a man.

Next time I'll remember to rest upside down.

(~4 minute improvement from last time)

Bwt: 133

As Rx'd:

4:26

25 sec. slower than last time. HSPU's were more broken up... shoulders felt a little fried for some reason. Pull-ups fet good though. I want to beat 4 min on this one.

13:17 vs 14:23 on 2/23/07. hr avg 116, hr max 157. 10 min ellip wu 16/16.

39/195

12mns-HSPU's w feet on door jam pull-up bar..

2 minute improvement from last time.

7:57

-D.

22:23

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

29 yo / 170#

6 mins.

This one kicked my a$$. Thanks coach.

38 yo / 190#
9:17
I had to break up sets of 30 with pull ups and hand stands. Other than that as Rx'd
Hand stands were ridiculous hard never really done them before and now I know why.

23m/200lb/6'1"

as rx'd
17 min

Used variation of hspu.
Did regular pull-ups. Still can't seem to get the hang of kipping.

Neil 16:56 w/thin band assist.

James: 13:45 BrandX pack with thin band assist.

HSPUs done with feet on Smith Machine.
A sets broken except the sets of ten for both HSPUs & PUs.
13.15.83

#167 ALuomala--

I would like to see your vid. I'm doing OK with partial ROM against a wall, but I'd also like to do larger rep sets for practice. I have Iron Woody bands that are designed to act just like the inner tubes. But I'm not sure how to position myself for the HSPU. I'm concerned that if I just put my head, shoulders and arms through the loop, when I go to do the handstand the band might slide down (or up actually) my stomach and fall off. Maybe I just need to try it. A vid would help. Anyone else have a good way to describe a good technique? I've heard of the technique of using two inner tubes but would love to hear how to do it with only one as I only have one of each band weight.

#167 Al

Sorry, I'm an idiot. You did use 2. And this should probably be discussed on the message boards under equipment. My bad. The blood must have rushed to my head during HSPUs!

#167 ALuomala, that was me...I don't think I can do any better on the description, but I agree that it is a much better assist for actually working toward the exercise than any other I've tried. In fact, I used it again today...

16:43, HSPU assisted w/ bike inner tubes and kipping pullups

1min30 off the pace from last time, but I did this one only 2H after yesterday's killer, which I hadn't anticipated being as hard on the shoulders as it was.

BW #195
12:30 as Rx'd.

Did AFT style Pullups. If you time the Kip just right, out of the whole, they make a lot of sense. One of those things that's only obvious after you see it done.

um, I meant 'hole'.

13:27 sub'd 65# shoulder press for HSPU

#97 Roger-
Yeah, I guess I should have kicked it up a notch and pushed harder. ;)

There was a guy burning his lawn, perhaps I should have at least taken off my shoes and walked through the coals.

Kate

34 yo, 175#

CFWU x 2

13:40

HSPUs against wall

m/34/165#

CFWU as RX.

WOD:
7:14 w/self assiseted hspu's

2nd set of pull ups broken 12/8
3rd set of pull ups broken 5/5/5/4/3/2/2/2/2

25:15 as rx'd

3rd Recon Parachute Riggers

Well, I'm still doing better than most of my younger Marines, but some of these posted times really make me feel pathetic. Some of you guys are posting some crazy times!

M/39/160#

WOD as Rx'd, 14:20

Lots of room for improvement! The hard part for me was the HSPU. Those things kill me.

sub'd 95# shoulder press with chin-ups
18:43

Sarah: Sorry I forgot that it was you, but I couldn't take credit for the brilliant idea, so I had to mention that I read it here.

Yeah, a series of photos or a video would go a LONG way in illustrating what we are talking about. I'll make my best effort to do something tomorrow, to satisfy the curiosity of anybody who is wondering what we are going on about.

Al

Mark 10:47. Still need to work on range of motion.

Theresa 9:53. Jumping Pull Ups.

12:39 as Rx'd

HSPU"s much better than last time, but still need more work.

M/19/188
8:08
first 2 hspu sets broken 18/12, 15/5

28/F/105#

7:24

HSPU against wall. ROM little less then normal, but my shoulders and entire upper body are sore from yesterdays and sundays WOD (which i did monday) ran 3 miles before WOD.

HSPUs to crown, had to switch to Smith machine pull-ups on last round 16:42

scaled 70% l shaped assist hspu 16 min work on intensity could have dont this way faster.

9:00 not to bad on hspu - on plltes sets of 10

What does CFWUx3, CFWUx4, etc... mean?

As Rx'd: 10:00 on the dot.
Last time: 11:34.

warmup: 30 min walk with 40# vest
WOD:
13:43. HSPU ROM getting better.

9:33 as rx'ed, a nice improvement from last time (11:12). I broke up the chins at the end too much, but I knocked out 18 reps for HSPU.
Pre-pistol practice
Post- 1 mile run @ level 6, 7:57.

12:54 -8:51 from last time

RE the bike tube assist, I should point out that it was not my idea either, and in fact someone from CrossFit Edna Valley posted a photo (either their website or the main one) that I bet you could find if you searched.

I will try to have my boyfriend take some photos for a little photo essay tomorrow...we'll see.

no warm up, went straight from the couch
as rx'd, but seriously broken

hspu against wall -
15>5>5>2>2>1, 5>3>4>2>2>2>2, 5>3>3>2>2>2>2>1

kipping pull up -
10, 20, 15>5>5>3>2

12:45

#201
Crossfit Warm-Up x number of rounds you did.

6:55
More than a minute slower than last time, but used 15# less assistance on pull-ups....also I felt my ROM was much better on HSPUs.

hspu's to a 6 inch stack of books

21:00

10:21

14:33

4:43 slower than last time but took out another pillow in the rom. Now just have one more pillow to go. Little elbow tweakage slowed me a bit, but mostly the new rom. Getting better each time with these.

CFWUx3 (modified)
HSPU with feet/knees elevated on 2' box.
Most PU deadhang.(Can't kip on my pipe throw over the hay shute in the barn)
34:40 I can't believe how much I lost. . .

11:30
HSPU hip flexors assisted to the ground. 3:45 better.

4:42, big improvement over 8:00 last time BUT....

I'm still doing HSPUs with my toes hooked over a bar on the squat rack. Good news is all HSPU sets were unbroken. Bad news is now its time to stop hooking the toes and doing them as Rx'd.

Great workout even with the toe hook cheat.

3:29 as rx'd

15:20 HSPU against wall first 16 were easy after that fatigue was setting in. PU pretty easy until last round.

M/48/5'10"/175

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

7:33 (+20 seconds from 22 Feb 07)

11:01 as rxd'

But ugly HSPU's ROM needs to improve, and Pull-ups slow on crappy bar. Haha full of excuses!

Rob #22
Don't worry after the cert you'll be able to wax eloquent about functional movements rather than merely cut-and-paste about them as I did.

We won't be able to stop you...!

Thanks DJ #54 for the tip - I was able to shorten the distance between my pubic bone and ziphoid enough to put my patella in my eye socket ;(

#171 Speal 4:26! Wow, good work!
#143 Tschanzy - Real ones - on paralettes. Quite amazing.

CFWU
Assisted HSPU
12:19

Regards,

Hello all....

Seems to be a little seperation in the ranks north of the border!!!!
My fellow Canadian brothers I see have been either MIA, workin at the WOD or just wanting to knock someone out! Life brings lots of curves as long as you learn to turn with them it doesn't cause you much grief....

Yes doing the WOD without the other mousekateers isn't the same but sometimes ya ghatta get er done.

41yo M 250# (and droppin)

CFW X 3

Bar used for HSPU and strick pull ups with jumpers after failing.

9:55 (thought my watch was broken but felt good)

Yes I read too you clowns.... Thanx Rat for the feedback on the shoulder remedy I ordered both DVD's and we'll see how it works out!!

Mark

14:49 as Rx'd

36/m/177/5'4"

HSPU's modified (feet on bar of smith machine)
I had to do some kipping pull-ups

7:41

bw 183

assisted hspu.

14:05. beat my previous time by over 4 minutes. i'm getting better at my hspu. they are my weakness.

about a minute better than last time -

20:07, mostly attributable to slowing down between sets...

HSPU (sets of 6, 5, then 4)
PUs (sets of 10, 6, then 5)

age-40
bwt-210#
assisted HSPUs
pullups were kipping and broken in to sets of 10
time-8:00

Age 51/BW 240#
getting the hang of elevated leg pushups and was able to put more emphasis on pushing up from a vertical position (I may get a HSPU yet!), all sets broekn and most pulls jumping (9:14)

assisted hspu.

9:53

about 20 minutes.
barbell presses
gravitron PU

Before anyone loses it, I witnessed AFT run this one off in 3:29 and it was every bit the spectacle one would figure. Awesome job, buddy! What was your time for the 150 wall balls?

9:43 as Rx:

*HSPU: Hooked feet over bar in powercage set at shoulder height (when standing of course:)

*Pullups: Broken on rounds 2 and 3.
Round 2: 10 overhand + 10 underhand.
Round 3: 10 overhand + 10 underhand + 5 overhand + 5 underhand.

Tomorrow I'll be having nasal surgery to reduce my right inferior turbinate and septoplasty to correct a spur on the left side. Can't wait to breathe better, sleep better, and have better endurance!

HSPU feet supported by chain link fence,kipping pull ups all sets were broken. 9:51

it seems like hit or miss with these workouts. some will drain you, others make you leave feeling like you just played a game of bridge. this workout was the latter.

my skin peel off again, pull ups need more work, last time 6'43" this time 7'50'' hopefully next time will be better, thanks crossfit. juan

8:04

CFWU x3 (sub box jump for PU)

HSPU wall-assist
PUs broken

11:39

Since I'm at the track anyway, why not do a true measure 800m- 3:00 exactly (1:36, 1:24)- I'm happy with that. Especially after yesterday's WOD- legs, hips are heavy and sore.

12:57, as rx'd.
3.5 mile run and 1/3 cfwu

Since hspu so easy, I ran the 3.5 mi on my hands as a warmup.

25 m 200# 14:29
sub'd Presses for HSPU...I usually love HSPU and use the wall but at my gym there isnt a single vertical surface without a bloody mirror on it ha ha...
HSPU
30 (135# x 10, 115# x 7, 115# x 5, 115# x 5, 115# x 3)
20 (115# x 9, 115# x 6, 115# x 5)
10 (115# x 9, 115# x 1)

only broken because I absolutely had to...forgot what my pullup breakdown was

As Rx'd - 10:59

Had to wait for pull-up bar...and got stuck in a conversation...wasted about a minute.

HSPU's much better...depth was ok, not great yet...but stamina is better, first and second round only took two sets each.

10:59-1st and 2nd set hspu broken, last set of pullups broken, really got the kip down on last set

#236 Dale-
You're a STUD!! :P

Kate

26m/200#

cfwu x 3, no pullups/dips

put feet on smith machine bar for hspu, 7 pullups on set of 30 were jumping.

13:00

9:37
pull ups on rings

ran 30min with high bar kips and backhip circles interposed every time i passed the chinup bar

wod: 10min?
still very weak hspu
broke pu into groups of 5 on last set

stretched afterwards

M, 25yrs
5'9", 175

6:09 as rx'd

The vid made a huge improvement for me on my stability and just getting up into the hand-stand position:
As Rx'd but only went 5 inches from floor on HSPU
Time: 12:52

CFWU minus pull-ups
all HSPU's assisted w/ toes on roman chair, all pull-ups were a combo of jumping and kipping
10:34

CrossFit Edmonton

24/185
WOD 1st set hspu's/set and third, 95 lbs overhead press, all 3 sets of pull ups strict.

16:51

somewhere between hspu being very very hard, and me being an incredible woosy.....lies the truth!

I completed the wod in approximately 9 minutes.
All sets were broken and cheating.

Charles? Where are you?!

16:28 All hspu after the 20 with a 6" bolster under my head under. Last set of pull ups jumping.

5:17

30 hspu against wall
10 pullups
20 (13+7) hspu against wall
20 pullups
10 hspu against wall
30 (16+10+4) pullups

24/M/150#

Skipped CFWU.
15:36.

hspu's against wall on parallettes

11 minutes

CFWUx3 (sub L-sits on rings for PUs)
13:27 (HSPUs badly broken)
HSPU with legs hooked on crossbar of hockey net in my garage (another WOD without going to the gym :) )

Modified WOD:

3 rounds of:
20 HSPU(assisted)
20 PU

18:38

Too many interruptions.....oh well

Jeff-As rxed- Pu's unbroken, HSPU-10-10-10, 5-5-6-4,4-4-2
time-6:05
Charity-As rxed-7:04

Doing this WOD a day behind now that I'm back in Michigan.
Bill 46-yom 181bw, Char 42 yof, 142bw

CFWU X 3 (-PU, Pull-U, Dips) weighted su, and Back-ex.

Assisted Handstand Pushups with Squat Bar on Rack-
Pull-ups broken, 10, 10-5-5, 5,4,3,3,4,4,3,4,

10:15 and 11:20. Need to start using more wall HSPU with less self assist.

Thought I was going to do better on the Pull-ups but faded fast after 1st set of 10.

9:42

previous: 11:40

20:38 (PR)
Handstand to negative
kipping pull-ups

17:29 with mods - used Smith machine (hooked toes over bar) to assist HSPUs

Notes: first 2 rounds of HSPUs used very little assistance; 3rd round was much (too) easier. PUs - 1st round unbroken, rnds 2 and 3 broken at 3-8 reps. Performed 070315.

16:05
HSPU against wall, head-to-ground each rep

about 24 minutes (I seriously need to invest in a stopwatch)

HSPU with legs supported on a hip-level parallel bar
jumping pullups

37/M/190--Syracuse NY

As Rx'd: 7:48 --all HSPU wall-assisted (about 1:30 better than last time--got about 25 HSPU out in 1st set)

CFWU x 2

"Stairs" HSPU's and ring pullups from my balcony at the Santa Barbara Inn

9:57

M 175lbs 23yrs
CFWUx3
as rx'd 7.31

13:03
all real pu
50-60% on hp

did this after BJJ training tonight

30 hspu (broken 20/10)
10 pu
20 hspu (broken)
20 pu (10/5/5)

If i did anymore I'd crash to the ground face first
Hope to improve on this next time around

14 min

Just came across this website this week. Been looking for an alternative workout schedule. man has it been kicking my butt.

20/10/15/20/10/15 all assisted 9:44

I've got a lot of catching up to do

about 6 min. asst. hspu and kipping pu's

as rs'd
10:42

13:00 as rx'd

bwt-146
cfwux3

after light split-jerk practice:
8:35

M/27/255
Did it in 9:30 with legs in pike against a box.
broken sets of pullups

M/41/176

As Rx'd

9:38

5:19 for the last two rounds. Pressed the wrong button on the watch to start. I'll guess overestimate 3 minutes for the first round. First 14 HSPU's were agains a wall. Rest were with feet over the top position of the squat rack.

Self Assisted HSPU (They go quick):
Andy: 6:13
Paul: 4:24

7:02

Kalani Ng
26
5'9"
200
male

Time 17:40

Notes:
I really need to work on my hspu's/pull ups
HSPU: all broken
set 1:HSPU: 14,4,3,2,2,3,2
Pull ups: 10 static

Set 2:HSPU: 5,5,5,5
Pull ups: 2 static,8 kipping,10 kipping

set 3:HSPU: 5,3,1,1
Pull ups: 3 static the rest kipping all broken.

1 cor. 9:27

#234, what kind of bridge do you play because I felt like I built a bridge.

Waitaminute... Bridge?

8:38 feet on squat rack; full rom.

7.36

assisted hspu's = feet on ledge, perpendicular to torso
1st: 18 hspu, 12 assisted
2nd: 1 hspu, 19 assisted
3rd: 5 hspu, 5 assisted

a few seconds slower than last time, but hspu's are improving; did more unassisted than previously

17 min 30 sec....

2x CFWU (without pushups or pullups)
18:00
Not very great HSPUs proll 1/3 to 1/2 ROM
Last 5 pull-ups on last set were negatives

m/39/196.5 (today)
9:13 with sub'd db #45 push press for hspu. Pullups were good.

did 16 pullups the other day for a new PR!

After 10 months of cf I can now do almost 2 hspu. This is the one exercise that has not dramatically improved. It is also the one that I don't, hmm, actually practice very often...related?

9:30, as RXed.

2.5 minutes better than the last effort. Very pleased.

10:16
Incline Push-Up's in lieu of HSPU's

20/10
15/10
5/20

HSPUs to 5" of books; beginner pullups

5:42

24/bw 205

last time 18:00/this time 14:52
HSPU's still need work/kipping pullups getting better

38 YOM 175lbs
CFWU x 3 (minus pu)

HSPU (feet on top of chest high play ground equip)
Need to work on kipping!
Last 15 PU assisted

9:16

29yo/158
16:06 as rxd

BW = 165 lbs

Modified
20, 15, 10
w/ 95 lbs pushpress

As RX'd
5:44, easy!

************************ 03/18

22:50

Feet on rack for HSPU
9:53

********************** 03/18

22:50

25:00

Took a while as overhead pressing/hspu are probably my weakest movements. Had to do 1 or 2 hspu and then immediately move to my trusty 100 lb barbell to knock out a few more reps. Pullups in broken sets of about 5-8.

cfwux3-pullups

hspu - toe assist on bar
pullups 10,20,10+10+5+5
7:01
did better last time

14:17
wu=10 min hard stairs
on parallelettes past neutral which made it harder.

As rxd:

11:40

(last time 13:45)

26:55 as rx'd

Sets broken as:
30 HSPUs: 5/5/5/5/5/4/1
10 PUs: unbroken
20 HSPUs: 3/3/3/3/3/3/2
20 PUs: unbroken
10 HSPUs: 3/3/2/2
30 PUs: unbroken

For time:
Subbed 20 shoulder presses at 95#
10 Pull-ups (assisted)
Subbed 15 shoulder presses at 95#
20 Pull-ups (15 assisted)
Subbed 10 shoulder presses at 95#)
30 Pull-ups (20 assisted)

My shoulders is a little sore by the left shoulder blade. Was still rough near the end.
Not keeping time, just pushing through best I can.

Age - 32
Ht - 68"
Wt - 210 (14.7%)

CFWU(15) x3 - 13:50 (subbed pull-ups and dips w/ 135/15 jr/du)
Rest - 7:00

WOD - subbed jumping pull-ups, elev. HSPU.

Total - 8:50

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

Feb. 22, 2007

Results not showing up, but I remember doing this.

7:46
hspu's with toes hooked over Smith bar
mostly jpu's

Dynamic Warmup
WOD: subbed bent-waist HSPUs w/ feet on bench, pullups with very little kip

Time: 9:13

(done 3/19/07 after five rest days)
8:19...HR avg 143 max 163
Modified: 15 HSPU, 10 PU, 10 HSPU, 15 PU, 5 HSPU, 20 PU
All HSPU's anchored on side of power rack. Didn't go balls out first WOD after five days off and a cold to boot!

M30 76kg

Time was the same 19 mins

1st Round 12 HSPUS 18 Partials 10 kip chins
2nd Round 6 HSPUS 15 Partials 11 kip chins 9 jump
3rd Round 4 HSPUS 6 partials 6 kip chins 24 jump

So althought time was the same I did a lot more work this time especially on the chins so PR!

Age: 37
B.W: 162
WOD: 7:54

11:59 with feet hung over a smith machine bar at chest level for the HSPU's.

cfwux3 no dips/pu
19:20
hspu from headstand to handstand- spot w/ legs on punching bag- need a lot of work there

CFWUx3 (only 2 dips & 1 pullup)

As Rx'd 15:42 PR so far

HSPU - sets broken, but none less than 5 reps & last one complete (10 reps). Heels on parallel bars as assist/balance

PU - sets broken but none less than 10

BIG improvement from last time (my first attempt).

Finished with grip training.

Age 35
BW 183

17:31 as Rx'd. I know I did this one last time, but can't find my post in the archives. This one is hard!

last time
070222

16:55

feet leaning against the wall - facing in - bad ROM

this time
070314

14:43

feet leaning against the wall - facing in - still bad ROM

1/2 reps, ring PUs, time & couldn't do all HSPU- form progressively worse

Also sore from getting my first MUs and HSPU sets this weekend.

6:37 or so

13:28

13.26

wall assisted hspu

HSPU's on squat rack bar
PU's on Gravitron with minimum assist.
About 24 minutes

44, 5'11", 204lbs
10:48
-hspu on smith station; broken and sloppy sets with short rom
-pullups on gravitron after 1st round, which was broken; broken sets even on gravitron and ended up with 120lbs assistance by end of 3rd set
-i make this wod look truly UGLY

11:17

no warm up

Full sets of HSPU
10 - 8-6-6 - 6-4-4-2-4-3-7 Pull ups

abs & squats 165 # x 16 reps

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

For time:
-30 Handstand push-ups
10, 4, 6, 5, 5
-10 Tuck Pull-ups
5, 5
-20 Handstand push-ups