woooo school's out! time to build my CF gym =)

Well then, I didn't see this one coming but I'll take it over Fran or Elizabeth that's fo' sho'!

wow I thought gaucoin was going to be right and we were getting Fran today!

Oh well, this one looks fun! Can't wait!

Tony,
nice!

Ditto on the "schools out!" comment, time to kick some a$%. finals, and all the fast food/staying up late turn me into a softie. Ready to get some like you don't know.

Good golly, I'm pretty sure if I attempted half of those push-ups I'd be less about half of my teeth. Did I ever mention Annie is a frickin' machine??

GREAT VIDEO!!! You guys rock!

If I can't do full HSPU yet, is it worth subbing in some sort of standing shoulder press, or do as many half-assed HSPU as I can? Or is there something else entirely?

The supermans were most impressive to me. That takes some core strength, that apparently I don't have!

Ian #8

Check out http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv. You could also do negatives, i.e., kick into hand-stand and lower slowly, repeat, although this WOD calls for quite a few HSPU's to do all as negatives.

cute video, nice mucic, and bad ass athletes having a good time...what a package

Is there anything else that can be done to get the same workout as the power clean?

Whomever the lady was that did the superman pushups-that was very impressive! I am still replaying that part of the video to see how you did them.

And the last type of pushup with the 'threesome'-that takes strength, coordination, and lots of small stabilizing muscles-amazing job to all three of you!

What can i sub for the power cleans? Have the barbell on a rail (samson). Thx

I ordered a 1 1/2" climbing rope but received a 1 1/4" rope. Is that a big deal or is climbing just as effective with either size. Please share your opinion.

Annie, you are amazing, I hope to be as tough as you someday. You can do pushups on my back anythime. =)

Alex and Phong - ditto on those thoughts. Got one more paper due friday then I'm back home at CF Sacramento, plenty of time to train, eat right, etc...ahhh it's gonna be sweet.

Are the cleans full reps? i.e. All the way from the floor up on every rep.? Thanks.

If you wanna see some really sick pushups, not that those weren't checkout ross enamit's website, he's a plyo pushup mutant

#15 Rob, a rope with a larger diameter will challenge your grip strength more than a smaller one
#18 Brian, from the floor, otherwise it would say hang clean

I think this last week is punishment for people complaining about the amount of pullups we do, my shoulders want a break that's for sure.

My only comment on the pushup video is the fist pushups, I was always taught to do them on the knuckles of your index and middle fingers. This is because when punching you make impact on those 2 knuckles. Doing pushups on those 2 reinforced proper wrist alignment for punching.

Any particular reason they were shown being done on the middle thru pinky knuckles? If there was any specific reasoning behind it I'm all ears, or is it more or less personal preference... (when not training to punch that is)

Many chinese boxing styles use the middle through pinky, it's a matter of preference.

Looking forward to this WOD.

Annie you are my hero

I'll elaborate on the knuckle comment. Karate, Hwa-Wrang Do, and other martial arts use the first two knuckles because thats how there punch is executed in its finished state. Kung Fu (chinese boxing) and Jeet Kune do utilize the middle through pink when connecting a punch. It's a matter of style/preference.You are correct with the idea of training proper wrist/fist/kunckle alignment. Just depends on the style.

In regards to the "other's" I also, cant wait for school to be done and train on a regular basis.

Solid Video, shows that a little creativity goes a long way on an "old" exercise.
Jay

I was just going over different pushup exercises today... and then they go and post that video.

I'll be able to do those no problem.......in about a year working out everyday.

M/33/84kg

Military Press 30kg 10reps
Back Squat 80kg 10reps
Weighted Pull-Ups 20kg 10reps

3rounds in 10min

I'm all shook up!!

"Other Side of the Fence Pushups" LOLO! Love it!

CFWU (10), WOD as rxd (but using wall for balance only), 21m43s, broken after second set...

CFWU X 3
21:00

BrandX scaled down version
3 rnds for time
45# Power cleans, 12 elevated PushU
9:22

Total Time: 30:22

CFWU X 3
21:00

BrandX scaled down version
3 rnds for time
45# Power cleans, 12 elevated PushU
9:22

Total Time: 30:22

T- I'm sure it was difficult for you to put down the camera and get into the shot on that one.

Hollis, Double Reverse-KBL push-ups... Nice bro, I suck at those!

All:

This is unrelated to the WOD but I'm looking for some good insight. I am in the midst of training for a physical fitness test to enter the military. In order to score well, I need to do between 100 and 120 push ups in 2 minutes. I have never been one to crank out more than 60 at a go. Anyone have ideas for getting numbers up? Many thanks.

"It doesn't have to be fun to be fun"--but if your resistance is Annie, it's GOING to be fun. Could this be the beginning of a whole Annie-centered series of exercises? Annie-Fran? Annie-Lynne? Annie-Cindy?

The mind boggles.

I thought the purpose of menage a pushup was just to win drink bets at parties.

Great video, lots of good painful ideas (try fingertips sometime...ouch).

Nice M-force! Keep it up.

To #34 I am in the Army now and what worked for me is to do push-ups every hour. Start out with about 25 each set and add about 5 each week. Try to get about 10 sets a day. Give it a shot a Ranger told me about it. I did take my pt test yesterday and I got 75 is 2 min.

go tony!

the superman pushups were... wow, those were incredible.

#34 Brian

first off you don't have to do between 100 and 120 pushups to do well on the APFT. I don't know how old you are but regardless of your age if you did do those numbers that would be well beyond max. Which would be outstanding.

After being in the army for 5 years now, I always use resistance pushups, bodyweght bench press supersetted with regular pushups, or variations such as the ones you see in the video today, and I have always maxed the pushup/ situp event.

Right hand tear still needs more time to heal before doing power cleans; opted for one of my all time worst WODs: 100 burpees for time. 8:42. All done with pushup, jump and overhead clap. Shoulders toast from the jerks of the past two days.

I need to proofread before hitting posting....8:24.

"Kung Fu (chinese boxing) and Jeet Kune do utilize the middle through pink when connecting a punch. It's a matter of style/preference"

If you want to break your hand, use you middle through pinky finger. Bruce Lee punched like a boxer. He didn't use the weak part of his hand to strike.

Five rounds for time of:
45 kg Power clean, 21 reps
12 Handstand push-ups (modified)

25:54

Hated this workout .. . err, loved it.

This is my scaled version for today's wod:

21 x 40 kg PS (3 x 7)
12 x elevated pushups (feet about 120 cm above the ground)
21 x 40 kg PS (3 x 7)
18 x elevated pushups (feet about 120 cm above the ground)
21 x 40 kg PS (heavily broken, took forever)
24 x elevated pushups (feet about 120 cm above the ground)
21 x 20 kg HPS (totally beat, did 12 + 9)
18 x elevated pushups (feet about 120 cm above the ground)
21 x 20 kg HPS (12 + 9)
12 x elevated pushups (feet about 120 cm above the ground)

Time: 28 minutes (first 3 rounds in 21, last 2 in 7...)

Now I have some questions for you. I started doing crossfit about 5 weeks ago, before that I did the 3 times / week standard bodybuilding type training (3 x 10, long rest time). I love this! During these 5 weeks I have rarely missed a wod (but almost never managed as rx'd). It was all good for the first 3 1/2 weeks. The last 10 days or so have been downhill, I've started getting some shoulder pains, I feel fatigued even before starting the wod etc. I think I need to pace myself a bit (being a former elite swimmer I know I don't want to get overtrained), but what is the best way to do that?

A) Take a week off?
B) Take a week where I keep doing the wods, but at lower intensity/weights?
C) Take a week doing alternative training (playing sports etc.)?
D) Something else?

Do you (more xfit experienced) guys always follow the wods, or do you add some extra resting periods?

totally off the current subject but does anyone know the number of reps and row distance for "annie are you ok"?

Also, does anyone know of a crossfit in the Tampa Bay area. I know there has to be one. (and yes I did look thru the list affiliates.

32M/190
as rx'd
19:44

re: #46
i forgot to mention, hspu were with hands on floor, feet against wall

M 50 69 181 CFT 720
20:30
80lb cleans
HSPU to 4" block
Ran a fast quarter before & after

used 42.5kg on the sharpest-knurled barbell I have ever seen. no hands left.

also did 15 HSPU by mistake [cheers dave!]

x 5 rounds

= 28:49

harder than expected, but I've come to expect that....

Jon - I think b) is the general consensus. But basically listen to your body and if you need to take an extra rest day here and there, do it.

I think this workout's going to be pretty brutal - my body still feels beaten up after the 10k run and my 100kg deadlift yesterday...

I've seen a lot of amazing push-up displays over the years, especially from gymnasts, like twenty consecutive planche push-ups (feet, legs, torso, and chest rise together keeping body parallel from ground to full arm extension), but Mike Bender's 20's for all eight rounds on Tabata Push-ups is a feat of remarkable stamina.

24/72.6Kg/M

(40Kg PC, Wall Supported HSPU)
19.18
New stopwatch so
Rd 1 PC: 2:06.64
Rd 1 HSPU: 1:07.87
Rd 2 PC: 2:11.41
Rd 2 HSPU: 1:18.88
Rd 3 PC: 2:37.25
Rd 3 HSPU: 2:04.12
Rd 4 PC: 2:36.19
Rd 4 HSPU: 1:46.76
Rd 5 PC: 2:28.52
Rd 5 HSPU: 1:00.4

All sets broken.

Jon: I'm in a similar boat as you, I started Crossfit a few weeks back and the first two weeks were a total adrenaline buzz. The next three cycles started to get me down, I didn't have the power, energy, wasn't overly looking forward to them (well, I was, but I didn't feel I could do my best, etc, etc - insert excuse here)

I think that your body goes through an adjustment phase - right now it's being broken down. It was up for the challenge originally and could handle the load (on a sort of meta scale) and now it can't so it's fighting back a bit(fatigue) but it's also adjusting. I feel now I'm coming out of that slump (even though this cycle hasn't been the mae west) and getting on to being faster, more powerful, etc.

Also, Crossfit really seems to be about smashing those mental barriers you have and the limitations you've been setting for yourself. I would have never done 50+ pull ups a few weeks ago, now I'm doing up to 120 in one workout! Granted they're not perfect but the fact that I attempted that many stands to the mental tenacity Crossfit helps develop.

Colm
-Total Convert

23M 6' 170

22:56

CFWU

WOD with the following mods
Hang power cleans
HSPU assisted with support bar on squat rack (set to just above shoulder height)

13:11

BODYWEIGHT: 155/ 26 male

FIVE ROUNDS:

21 45KG POWER CLEANS
12 HSPU ON PARALETTES EARS PAST PARALLEL

19.30
first time ive ever done HSPU. destroyed me. maybe doing a 40 min shoulder workout after yesterdays Crossfit total WOD wasnt such a great idea huh

5 rounds for time:
95# Power Clean x21
HSPUx12 (Sub wall assist)

Me- 19:30
Luna- 26:00

M-18-185

as rx'd 14:47

14:41

hspu against wall

#44

I had a similar experience when I started. After about 5-6 weeks I was smashed and could barely get through the warm up.

I took one cycle off, and then scaled way back for another cycle and it seemed to break the chain. I did the same thing after then next 6 weeks.

I read a lot of posts from people who see crazy gains after 5 weeks. I'm 38 (man I wish I had this when I was 20) and I had been a long distance runner for several years so the weights killed me at first and I could not do most of the work outs as rx'd. Give it time and take regular breaks to let your body adjust. It took me 3 months or so to get to where I could do almost all of the work outs as rx'd and now I'm working on drpoping times or increasing reps. The gains are coming crazy fast now.

Need to alter my last comment:

PS should of course have been PC (no snatch here), and HPS should have been HPC. Too exhausted too think when I wrote that..

As Rx'd
Time: 21:50

can't do full HSPU, sub elevated PU.

5 rounds
21:38

forearms and shoulders are roasted.

m/6'/172/34yrs

I missread this morning and did *hang* power cleans instead of power cleans. I'm not sure how much faster that made me - nor even how much easier hangs are than cleaning from the deck. I have some lovely thigh bruises to show up my cheating!

Anyway, about 21 minutes with partial ROM HSPUs.

* * * *

For the exhausted CFers: I'm moving into week 10 of my CF adventure. I've skipped single WODs on a fairly regular basis - maybe even once a week - but now I just sat out a complete three-day cycle. (Though I had two hard football practices.) I'm glad I did. I hit this cycle feeling completely refreshed, with a whole new level of grit and agressiveness.

BW 172

as rx'd

11:28

HSPU on wall

37yoM/5'7"/148#

Modified to 65# Power Clean, slight HSPU assist with Smith Machine

17:42

Jon#44

Visit the Message Board for a number of posts by Larry Lindeman ragarding cycling. In brief he suggests (and many of us follow) the following:
3 weeks WOD 3-on/1-off
1 week 1/2 intensity WOD 3-on/1-off
3 weeks WOD
1 week 1/2 intensity
3 weeks WOD
1 week OFF

You are 6 weeks in, hitting it hard. This stuff is powerful. Take a week off. Go play. Surf. Bike. Play golf. Fly kites. Do some skill practice with gymnastics if you wish, but re-fill your tank. People waaayyy smarter than me here routinely talk about "under-recovery" rather than "over-work".

Day off for me. CFT tomorrow. WOD Sat. AM at the new CF Cleveland!

23.01 as rx'd

280#/43 yom

subbed 125# for PC and asst'd HSPU

18:27

Goodness!

hspu assisted

12:44

WOD-21 min 40 sec.
no assist, right weight no excuses
raw. Met pukie at about 17 min in

Annie is really something else. Amazing display of strength!

As far as the fatigue goes-
Rest is very important, but also take a close look at what you are eating and see if you are getting the proper nutrients that are needed for the increase in repairs that your body is making.

Definately, sometimes it is just a mental hurdle. Recently, I discovered a mental hurdle with my upper body strength abilities that I'm now working through.

Happy CrossFitting!

Kate

#14 Julie-
Try subbing out dumbbells or a medicine ball or checkout the "Clean Odd Objects" video on the exercise link page.

Kate

19:04. Used 75# for power cleans (bw=127). HSPUs were with feet up on bar the height of OHS racking so I could work full depth.

Ouch

Warmup: 5 min. on sta. bike + 3 rounds of mod. CFWU: stretch, overhead press X 15, situps X 20, PUs X 5, back ext. X 15, pushups X 15, dips X 10.

For HSPUs, I rested my feet on a squat rack bar and got as vertical with the floor as possible.

As RX'ed: 25:50
Broke the power cleans into 3 sets of 7

Had a brain cramp and did 15 HSPU per set instead of 12.

Time: 25:15

CFWUx2 (subbed push-ups for dips)

18:20 (propped feet on squat rack for HSPU's)

Question,

During deadlift, is it ok to have one hand palm up and the other palm down? I can almost double my deadlift when I switch my hands from both being palms down, to my right palm down and left palm up.

Tahnks

#77, Jay many people revert to a mixed grip for ME deads. For reps, use a hook grip because that's what you'd use for snatch, clean, etc

18:50 today
subbed Hanging power cleans, HSPU rom is pretty poor

@ 95lbs

CFWUx2

18:59
65 lb PC, HSPU with feet on squat rack

Squat - 335
Press - 175
DL - 385

Total - 895

Thanks for all the replies regarding how I should recover. I think I'm going to take two cykles off the wod. Rest and eat and play... And use the time to practise my cleans and snatches (which I suck at), and try to learn kipping pullups. It's a bit hard though, the pullup bar in my gym is situated about 30 - 40 cm from a great concrete pillar, it's hard to swing without hitting that...

21:27

all sets broken

CFWUx2

26.11 - I did atleast 2 unassisted hspu per round. Then I'd move to the smith machine for a little assistance. I kept one leg straight and one foot on the bar. This seemed to be a little more like it's supposed to be.

27yo 200lbs

12:20

assisted pushups

37/M/190--Syracuse NY
HSPU wall-assisted
As Rx'd: 15:25 (when I read this, I was shooting for 10 minutes, then by the third round was shooting for 12...then 15. The 21 reps caught up to me VERY quickly after 1st round....)

18:37 with self-assist HSPU.

m/37/6ft/171

gack! used 65# barbell and did HSPU w/feet on half-height wall. still took me about 27 minutes.

WOD
Terry: 18:30
Jason: 24:00

subbed 35kg for cleans, feet on wall for HSPU's:

19 minutes

Age 30, 5'10", 176#

22:55

(95# power cleans*21, HSPU*12) x 5

As rx'd:
10:48
Great Workout!!

33yom 170#

5 rounds
65# sub
HSPU with feet on smith machine

13 mins.

need to work on unassisted hspu.

95lb clean as rxd, handstand p'ups used wall for balance, 28:32--first day wod--burnt to crisp-thank you folks, i'll be back tomorrow.

Total time for 5 rounds was 24:18. Used 45 lb barbell for power cleans & assisted wide grip chin-up machine instead of HSPU's. Will have to work up to those.

WU
OLY bar PC
WOD
14:32
Partitioned after 2nd rd
HSPU assisted as rx'd
Forearms are toasted

30yo/M/207#

5rounds
65# sub
Plyobox Elevated PU

11:05

as rx'd 10:55

shoulders dead from this week and last combined

For those feeling the pain, I felt it between weeks 3 and 4. I was going strict paleo during that time. Since then I went to a Zone diet and that helped with energy substantially. Along with the physical downturn, I believe it is partly mental. I went into yesterdays CFT with doubts I'd break my old score after doing that 10k. I set my mind to it and beat my old score by 80 pounds! Mind over matter is an amazing thing.

CFWU x1 (pressed for time) - dips + additional stretching.
as rx ed
27.25 some hspu sets broken 2,3 & 5....1 and 4 i mangaged all 12 in a row...

50/195

18:50 as Rx'd. Popped a blister between thumb and forefinger on third set of PC's, wrapped with a paper towel, put a thin glove and finished. Grip is finished too.

CFWUx3 (pu & dips only x2)

65lb pc all from the floor
feet hanging off bar for HSPU

19:08

46 yom 165#
as rx'd
19:35
hspu against wall

Looking forward to this weekend in Golden!!!!!!

46yom 165#
as rx'd 19:35
hspu against wall

35yom 150lbs
CFWU x3
rounds 2 and 3 assisted hspu on smith
23minutes
ouch!

on a lighter note (literally) I seem to have lost approx 15lbs since starting 2 1/2 months ago. Maybe that's why my pullup numbers are increasing?!

Thank all for the inspiration.

CFWU x 2

Subs-
55 lb Power cleans, rounds 1-3, then 45 lb for 4 & 5
regular pushups rounds 1 & 2, then on knees for 3-5

Time- 17:30

All sets broken.
I had to drop down in weight on the cleans because grip absolutely failed, I dropped the bar twice on round 3. :(
Assisted Handstand pushups (feet on Smith machine bar, hip height) attempted but was only getting singles with more like face plants instead of negatives.
Not happy with my performance today.

Kate

subbed: 115# cleans x 15 + 95# press x 9 4 rounds, 30 minutes. Felt really weak and tight. Pretty dissapointing.

Man that workout was killer. 30 min for me. Did elevated leg HSPU

Punching with the vertical fist is more anatomically correct if you use the middle thru pinkie knuckles. This was the preferred fist of Driscol and Dempsey, up to and including using the aforementioned knuckles.
http://www.bluishcoder.co.nz/2006/04/jack-dempsey.html

Also, Bruce Lee did not punch like a boxer. The overwhelming majority of JKD punches are vertical, as they are strong side forward punches. Lee liked this fist due to his Wing Chun training and the research he made into Driscol and Dempsey. The boxing fist only came in on rear crosses.

Now off to do the WOD.

200lb/66"/38yom

95lb power clean 21 reps broken sets
12 hspu used smith rack for legs

27.16

M 38 145

As rx'd 14:25

HSPU against wall

Nice work on the video. I'm glad to see that I'm not the only "nut job" doing Superman pushups. For those trying it, bring the hands just about hand length from full stretch and then push. The first time I did it something in my back "popped" and then I could do it. It's probably not right, but I can do them now. Next, the muscle-up.

wow is all I have to say. This one was way harder than I thought it would be. I have been off crossfit for a while becasue its rugby season. Def thought i would get this done in like 15-20 min. took me 27. Traps and forearms are smoked.

Did hang cleans, no other reason than because I am lazy...
16:53

Age 35
BW 182

17:50 as Rx'd.

M 44 5' 10" 190

CFWU as rxd

95lb Hang power cleans x 5. (Have a jacked up shoulder)
12 HSPU x 5.

21:00 min.

#34 I've been in the Army 21 yrs and Special Forces for 17. Your age will determine your max push ups, but even in the youngest age group, your max will not be 100-120. The best way to get better at pushups is to do pushups. Do sets of 25- to your max throughout the day. Also work on your bench press, no less than your bodyweight.
Good luck, never quit, and welcome to the brotherhood.

16:20
as rx'd
feet against wall for balance

12:33. eh.

30/M/177

As rx'd 27:21

95lb PC, sets 3 and 5 broken.
HSPU against wall.

Front Squats
160 * 3 reps * 10 sets

Can't wait to do this one. Does anyone know when the filthy fifty is going to come around again? It took me 50 minutes last time, and I'm eager to see how I've improved.

25/bw 190?
18:55
halfway down on hspu's

Ward 11:03

Ian 14:50

About 25 minutes, as required

14:49
squat rack assist on HSPU's

Tom (comment #17)

Where is there a cross fit in sacramento?
Im going to be moving back up there in the summer.

143lbs/30yoa

CFWU x 2

As Rx'd
5 rounds for time of:
95lb Power Cleans x 21
HSPU's x 12 (feet on bar in squat rack)

17:56

All 5 sets of cleans were broken, all 5 sets of HSPU's were unbroken. I used 35lb plates with a 25lbs short bar.

31/m/220

Feet on wall to balance, was not completely vertical.

21:33...only first round was unbroken.

Left shoulder is absolutely killing me now...bring on the Advil. On a positive note, my recovery time is already so much better after only 2.5 weeks, heart rate dropped under 100 (160-180 during workout) in just a few minutes.

37 bw190
looking for reasons and found lots of excuses!
as rx'd 28:53

Viola
25lb pc (15 reps)
regular pushups (12 reps)
5 rounds
17:26

CFWU x 3

Power cleans 35# (I know)
HSPUs with feet against the wall for support.

Got through two rounds of power cleans, but was feeling the pull at the top of my right leg from the first one. So I switched to overhead squats the last three rounds to avoid quitting the workout altogether. 17:43

I know this is probably not the proper place to ask this question, and I have tried to research this via the internet on my own. I know there are a lot of very knowledgeable people here and I wonder if anyone can help. Is it true that a detatched tendon never heals correctly without surgery?

Did anyone notice on the image that Annie had a sticker on her thigh that said "Kiss Don't Kill".

M / 30 / 5'11" / 198lbs.

135lb. PC's x 15
HSPU's x 8

3 Rounds. 20 min.

First week with CF. Taking my time. Still experimenting to establish my baseline and to get in groove with the movements and equipment.

I'm a MMA fighter and I thought I was in pretty damn good all-around shape. My first week following you guys is making me feel like a complete puss. I train to fight for the standard 3, 5 minute rounds... and this stuff is kicking my A.

M/31/6'0/193

CFWUx3

Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups

Time 18:22

Was difficult... had issues with my power clean form so I mixed in hang cleans... the transition from floor to hip and up is difficult, not smooth.. I don't know what the problem is.. I guess more practice!!!

Finnished with, pull-ups, burpees, knee-ups and sit-ups

39yom/155#
feet on wall for hspu
38:00 min as rx'd.
shoulders and wrists are gone.

WOD as RX'd: 30:34. I sucked at this one.

WOD as RX'd: 30:34. I sucked at this one.

19:35
2 rnds of power cleans(21,11+10)
3 rnds of hang power cleans(11+10,11+10,21)
all hspu's with feet heels on bar(12,12,12,8+4,8+4)

bwt 144/29yo/f

12:15
sub'd:
65 PC's
24"feet elevated push up's

post:
amrap military sit up's x 3 rounds
35/21/18

9:38 as rx'd

pre-sprint warm up
post-partial "Barbara" practice

M/31/191

CFWUx2

94# Power clean
HSPU against a wall, subbed 95# press on round 5 (I was sucking bad)

Time was 18:01

39yof

25kg/55lb power cleans

Decline press-ups (feet on a Swiss Ball)

15:00

Wt: 207#

95# Power Cleans
95# Standing Press (HSPU subs didn't feel right)

20:32

Great WOD!

Only four rounds. Sub'd shoulder press for HSPU due to subluxation of right scaphoid in wrist.

18. (Off phone clock so no seconds recorded).

15:23 as rx'ed, I was way too slow on rounds two and three. I split the reps into 7's after 21 straight in the first round but I waited too long in between, I think I thought I was going to gas faster so next time I gotta push much harder and be more aggressive on the cleans. HSPU were pretty good, got 12 first round then did 8,4 and then 6,3,3 for the next two. Last round was sad.

Pre-CFWU
Post-Practice L-sits, cheer on OPT Mommy, OPT, Rob Corson and Trevor S. Good work, folks!

pre-cfwux3
wod-as rx'd-1st time using full depth hspu-all singles-26:26
post-amrap military abmat situpsx3-53,41,34

Great video, yet again!
What is the make and brand of that red exercise mat? I am in the market and that looks to be the right combination of thickness and firmness.
Thanks!

28 yom, 190 lbs
Cheated a little on HSPU
20:15

19:21

33M / 185# / CF #93 / CFT 815

CFWU

Five rounds for time of:
95 pound Power clean, 21 reps (a little slow to focus on form)
12 Handstand push-ups (to a fat phone book against the wall)

00:18:03

SASASASASASASASASASASASASASASASASASASASASASA
CFWU 3x15 93x10pups

Five rounds for time of: 27:38 [tired]
95 pound Power clean, 21 reps (65#) form faltered
12 Handstand push-ups (smith machine, tall as possible

Extra--bench 115(15) 135 8 155 3

M/48/5'10"/172

Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups SUB 12 pushups with toes hooked over bar on smith machine.

15:30

modified as I wanted to give full healing time to a leg that is currently being treated so didn't want any jumping action.
subbed 1.5 pood KB swing for the power cleans
15:32 - my hspu very disappointing today after round 1

pre: CFUW x 3
post: 100 ab mat sit ups, muscle attempts.

M/33/5'9"/180#/CFT=870

Subbed a trip to Red Rocks Amphitheater.
Sprinted 53,52,51... down to 33 rows of seats in 60:41.

11:03
grip was issue, looking forward to doing that one again

CFWU 3x12

95# PC: sets 3-5 broken but made 21

5x12 HSPU with feet on an appx 4' window sill unbroken. Tried to keep body as verticle as possible, but first time doing HSPU and no mirrors, so who knows.

Total time: 19:40

My breath was making the kickboxing posts sway.

30/M/200

Bike to gym

CFWU x 2

As rx'd

19:28

Really struggled w/ HSPUs. Heels on wall. Switched to a wider stance w/ pad under the noggin. Cleans unbroken until round 4

41yom / 149

CFWU x3 x12 (-dips)
WOD - As RX'd (save for HSPU in open doorway with feet split to both door jams. No cheating and weight directly vertical full ROM to crown of head)
Time - 24:27
First round unbroken but the rest needed breaks although I think I could have continued through the cleans, my breathing said stop but I felt good with the weight. Need to work on not giving in just because it is easier.

Post - GHD situps 3 sets (12, 10, 10)

Age 34
BW 145#

As rx'd:

16:51

21:40
65# hpc
regular pushups

CFWU x 2

Oops. did 15 HSPUs ea rd. Toes against wall.

23:47

25:14
95 lb. power cleans
variation of hspu's (not against wall)

Great workout, I am beat!!! But it's only my third CF WOD!

202#

11:40 as rx'd

Alrighty, Bingo is joining us for our first outdoor workout saturday A.M.!!

Spread the word, Cleveland needs CrossFit. http://www.crossfitcleveland.com

Great video.. The reverse KB and superman pushups were very cool.

BR

37yrs m 185bw
crossfit warmup
subbed inclined pushups (feet on bench)
reduced weight to 70lbs for firs 2 sets, down to 40lbs on the last 3.
did all 5 sets in aprox 13min (wall clock).
My forearms are hurting from holding the bar. Hard to type this. Man, that was hard.

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

Subbed HC for PC

3rds as RXD
2rds 65lbs HC

17:00

3rds in 25:50. Had to substitute hang PC b/c of small plates. Those HSPUs are liking being dragged through a bag of nails.

m/44/140#

CFWU 3x15

WOD
PC scaled to 65# 5x21 (every set broken around the 14rep mark)
HSPU 5x7 (subbed decline pu for the other 5)

Time: 25:30

Met pukie today.

Woof.

As Rx'd

15:43

28/M/185
CFWUx3

27:42, subbed 75# PC
Not a great time, but I'm taking solace in the fact that in the past three days, I ran a 10k for the first time in almost a decade, and increaded my total by 40#. All in all, not bad.

As Rcxd.
16:53
accept 105# cleans
HSPU off rack #2 wrung

Cleans Hurt alot

42, 190lbs

as rx'd except 45kg (99lbs)and broken sets.

27:30

Got my own weights finally, not easy around here!

WoW you guys rock that did it under or close to 15 min!!!! Im trying...

22:50
75 PC......Not sure it did them entirely correct but close. Shoulders are killin!!

16:57
89# Power Cleans
Inverted Push-Ups

coldn't do that workout with my g/f....don't have enough equiptment

three rounds for time
100m OH lunges #45
20 burpees
200m run

me:17:51
kim (2 rounds): 12high

coldn't do that workout with my g/f....don't have enough equiptment

three rounds for time
100m OH lunges #45
20 burpees
200m run

me:17:51
kim (2 rounds): 12high

Is it just me or does anyone else get bruised collarbones when doing power cleans? Every time, little round bruises on the inner ends of my clavicles!

WOD
5 rounds of 95lb Power Cleans (PC), 12 HSPU

as rx'd 25:21; heels supported by wall

38M/179

Row 1000M for w/u

Scaled WOD: 21x 40kg Pwr Cln, 12x 40kg Press, 5 rnds

23:43

Grip fried.

8:56 as rx'd
Not feeling fully charged. At 6:00 minutes when I should have been wrapping it up, started to struggle.

38M/179

Row 1000M for w/u

Scaled WOD: 21x 40kg Pwr Cln, 12x 40kg Press, 5 rnds

23:43

Grip fried.

36/m/185

Realized today how burnt I actually was from the 10k run the other day.

2 rounds: 95lb Cleans
2 rounds: 85lb Cleans
1 round: 75lb Cleans

All HSPU's with feet hook over bar except for the first 5. Was pretty sure I was going to meet pukie today. :) Was so tired by the time I got to the locker room I couldn't get my shirt off. Ouch.

33:03

This just about kicked my ass. My shoulders were burning during the HSPU.

5 rounds in about 30 minutes, using 35lb. barbell only for the Power Cleans, and I had to modify the HSPU in the last two sets so that my body was more at an angle instead of straight up and down.

CrossFit makes me a stronger, well rounded runner. Thanks!

Oh yes... lets not forget.

CFWU x 3

42/m/168

As Rx

25:41

Forearms fried, I salute all of you in the teens, gee whiz AFT

50/m/138

75-lb cleans
25-lb DB-press sub for HSPU (can't do those yet)

18:46

30/m/235
15:57 (Assisted HSPU)

Tonia
30/f/150
14:50
45# power cleans
PUs

3CFWU15
needed a 1/2 intensity day

95# clean 21 reps
elevated feet pushups 12 reps
75# clean 21 reps

Went swimming with my 18-month old daugther and a 6 mile walk in the stroller (sometimes she walked, sat on my shoulders, or I held her). We had a good time.

M 33/170

cfwu x3

13:45

95# power cleans (sets broken, but weight felt good and comfortable)

"vertical" pushups (feet on a bench, piked)
tried to stay upright, will try hspu on smith machine next time if available

22yom/6'2"/218#

as rx'd

13:07

took too many breaks, beer does not mix with this workout.

just did the workout. first two sets i used 95#, scaled it down to 65# for the last 3, all sets broken. 17:58.
all HSPU unbroken. cleans are so dirty.

CFWU x3
60# Power cleans, 21 rep
12 Vertical HSPU with feet hooked to rack bar about chest/ shoulder high

Time: 20:22

#174 Cal Jones- yup, my collarbones are always bruised up after cleans :)
Erin

3 rounds
95 lb cleans
HSPUs against wall
11:40

31 M / 195 lbs

14:30 ish

subbed elevated pushups for HSPU.

Mark as rx'd 28:40

as rx'd
21:45

30:10 as rx'd
last set of cleans was a real struggle
AFT is a machine!

35/M/200
25:31:45

33/F/138
45#
26:13:31

WOW...this one killed me
I don't have an exact time...
I just used the clock at the gym to make
a guestimation...but it took about 26 minutes.
I caught myself takin longer breaks
than usual.

As prescribed 19.02. HSPU depth is really improving with time. Very fatigued today but I was quite pleased with the effort. Looking forward to this weekend for many reasons!

Tariq

Wow- first day in CF! What a smoke session. My partner and I managed the first 3 sets (21 at 95lbs and 12 HSPU) in about 13 minutes. We had to alternate sets after that due to smoke. Not sure what the final time was but all 5 sets completed. I look forward to the next smoking (I love how this sucks).
vae

CFWUx2

Scale to 75#
HSPU w/feet hooked on Smith Machine
17:05
Hot spots on thumbs from hook grip and forearms smoked.

M/26/178
CFWUx3
WOD as Rx'd:
17.45

Full range of motion on both, HSPU were not fun.

On a rest and recovery note, I was reading some of the posts;

I've been cross-fitting 3 days on 1 day off since January 1st of this year. I've not taken any weeks off, I've still made gains. I suppose I'm wondering if I should take a week off, though in all honesty, I don't want to because crossfit has become the part of my day I tend to look forward to the most......

I've never considered voluntarily taking time off. advice? views?

#123

Ian, Good work today Buddy. Feels good to get the creaks out of the joints at 6am doesn't it? Thanks for being a gracious garage gym host.

-Ward

12 days postpartum; 1st workout as follows:
400 m row
30 OHS w/ dowel
15 push ups
29:43

34/M/182

CFWU

5 Times

Power Cleans 21 Reps
HSPU(From Squat Rack Bar) 12 Reps

17:15

First two rounds of PC's straight through for twenty-one, last three rounds broken in three sets of seven per round. HSPU 12 straight every round.

Just got finished.

65 pound power lift - 15 reps
Dumbell push ups - 20 reps

5 rounds

Time - 31.22

Man that burned.

Opps, I meant to put Power Clean - 15 reps

65lb on cleans

elevated pushups

4 rounds plus 14 cleans

21:13

20.23
as Rxed
45kg Power Cleans from Floor
HSPU off Parrelettes 1\2 ROM

#202 - AFT Mommy: Congratulations on your little one, and welcome back to working out!

BW 58kg

32.5kg PCs
10kg DB presses

28:50

bad insomnia last night so i didn't push myself as hard. no idea why i added 2.5kg though.. wasn't thinking.

21:09
hspu 60% down

Okay, my third post... after putting myself into rhabdo my first xfit workout, I have come back with renewed energy.

about 7 weeks post injury....2nd crossfit total...great gains

1st total:
Squat- 245
Press- 105
DLift- 275
----------
Total- 625

2nd total:
Squat- 295
Press- 135
DLift- 345
----------
Total- 775

150lb gain...very pumped...can't wait for tomorrow

As Rx'd. 20/M/150 lbs. 20 minute warm up run then the WOD 16:04. Back is tired but otherwise fine

Welcome back AFT Mommy!

As written 14:45

28/F/105#

60# power clean, 21 reps
HSPU against wall, 12 reps

17:18

I am horrible at math so figuring out how to scale for my weight is always a challenge. Everytime I divide the wrong numbers into eachother and keep getting different a number! augh. I finally said whatever and just used 60# for the power cleans.

Cal & Erin- I'm with you two on the bruised collar bones. Mine are more like raspberries though!

AFT mommy, congrats and welcome back!

20 yo male 210#

21 95# power cleans
12 HSPU

R1- did real HSPU (my first time, this was very hard) 3 min

R2- did real HSPU got harder 4 min

R3- did real HSPU by the end they got really sloppy 3min

R4- did 45degree pushups x's 24 3min

R5- " " 3min

start:7:38
end :7:54

total time : 16:30

willp
28m, 27bf, 247lb
1 set 95lb
2/3 set 65lb
time 16 minutes
stop due to sore back

21m/195
14:30, hspu against wall.

13:44 as RXed.

Man, this was every bit as painful as I thought it was going to be. 1st set of cleans unbroken, everything else was broken to pieces. My hands are still shaking.

power cleans killed me. I started cheating halfway through the 4th set and the fifth set I had to quit for fear of killing my back.

4 sets as Rx'd: 30min

17:53 hspu with feet on squat rack bar
25 min on eliptical, 4 sets of pullups for wu
hands ripped up pretty good

Will have to make this one up, just barely leaving after being on duty for 48hrs.

Terry Tough Pants- Nice work bro.... Ice that back now.

26m/220

24:30

hspu's slowed me up, rom wasn't good, subbed some negatives.

Nice one today!

M/162/24YO

HSPU's against wall for balance

Time: 16:22

Tomorrow I will be working on squats with a powerlifting buddy of mine, we will see how that feels. Everybody have a nice rest day!

23:24 (Sub 72 lbs)

New and interesting functional skill of the day: Overcoming fear of drowning while trying to breath upside down through a soaking wet t-shirt.

Had to use Smith machine for "cheat" HSPU. Otherwise as RX'd. 15:25.

broke up 21 cleans 1)11,10 2)3X7 3)8,5,8 4)10,11 5)11, 5,5
hspu 1)5,5,2 2)4,4,3,1 3)5,5,2 4)6,5,1 5)8,3,1
Sweat like a hog! no more than 5 seconds rest between attempts.
Great work out, plus, got to use my new paralettes.
25:19

hahaha... awesome pushups effort!!

21:29 as Rx. Worked with another person.

cfwu(15, except for 2nd set of pu where i only got 12) x 3

subbed 95# pressed for hspu
all sets broken
4 rounds
20 minutes

I did the cleans fine, but I had a buddy spot me on the pushups.
26:50

24/M/245

Thought my legs would be dead so I did 85 lb. cleans. Next time I will do 95 regardless.

CFWUx1

21rep 85lb. Power Clean
12rep HSPU (feet on a heavy bag)

13:18

Proud of my intensity.

m/25/165 lbs time: 17:04

All sets of power cleans were broken...a good workout.
I put my feet on a squat rack bar for handstand push-ups... I don't think I'll ever be able to do those.

42/5'10/200
Did yesterday's and today's WODs.
Crossfit Total: Should have read up on the total before attempting. Wasn't sure if allowed to try again for more.

Squat - 205 (Squats or more accurately poor technique has injured my back before. Felt like I could have done more)
Press - 135 fail (Shoulder issues impacting lift off)
DL - 295

Thursday's:
5 rounds Power cleans broken. Started to get hang of HSPU towards the end. ~19min. HRM needs to be returned back to shop. Grrrr.

Also played a softball double header tonight. First time on first base and got an unassisted double play. Not sure if I should credit Crossfit or being 6'3. I credit both :-p

Wall for balance and last 2 sets of HSPU with a 6" yoga block under my head. Other than that as rx'd 18:36

M/26/201

HSPU's were done on back of bench inclined all the way. Still a really good workout as a sub.

17:50 (wasted a little time watching tv, don't do that next time)

Steve
85 lb power cleans
hspu with feet on bar at chest height
14:58

M/29/6'6"/280

subbed pushups with legs 5 notches up on a smith machine

24:12

26:13 as rx'ed

Between 29:50 and 30:00 (accidentally pressed both stopwatch buttons after finishing)

Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups

28:36 as rx'd.

Me:
CFWU x2 (minus pushups/dips)
subbed 65#
HSPUs started out ok but I went less deep towards the end.
19:00

Her:
45#
HSPUs were very shallow.

as rxd

47:30

Anyone know of any good portable gyms? I have recently gotten a traveling job and it's very hard to do anything.

28.01 as rxed

CFWUx2
WOD as rx'd:
30:50
Have not been following every wod, only the metcons mostly. Have been incorporating Blackbox ME wods to work on my Oly lifts.

Oh, by the way great work with the push ups gang.
Very inspirational, and more to add to the arsenal of training. And good to see you Tony in action again:)

awesome video

44/176

Power Cleans @ 100 lbs
HSPU..used wall for balance

18:54

BW 167 Age 38
94# power cleans 21 reps
HSPU 12 reps
5 rounds
26:30

17:29
feet on smith machine bar

11:34
Jon, #44-make sure you're getting LOTS of protein, that has made a huge difference for me, also I've found that taking more than 2 or 3 workouts off leaves me feeling lethargic and weak when I start back. Good luck, and keep charging.

43 yoa 200lbs

Cfwu

As rxd

17:22

15:52 as Rx'd

hspu were the major limiting factor today (as they usually are)

22:54 as rxd

180, 28 yom

"Puppies"
45 lb power clean (sand bottle)
elevated pushups (couch)

8:30

d - 28m/170

14:30 as rx'd

pumped for golden

j - 33f/120

18:30 (65# pc)

age 40
bwt 210#
time-11:45
HSPU were assisted with heels over bar.
Power cleans were hang cleans.

19m / 168#
As Rx'd:
17:38

This is my 3 week anniversary of crossfit. I can already see some results.

4th CrossFit workout.

Started with 75 pound cleans (10 reps) and 40 normal push-ups.

5 sets.

Ended with 65 pound cleans (8-10 reps) and 25 push-ups.

Finshed with a 6:42 mile on the treadmill.

Total workout (including 1/2 mile warm-up and stretching): 45-50 minutes.

27/m/215

14:41
subbed 95# shoulder press x 12 for HSPU's

36/m/170/5'4"

as rx'd:17:00

need to revise my post(#264)

my HSPU were with my feet on the bar of a smith-machine so it wasn't exactly as rx'd

40/163
partial rom hspu's
power cleans broken
21.37

15:45, breathing pretty hard.

HSPU against wall, top of head to ground. I am not sure what is the official HSPU ROM paralettes(sp?), top of head, forehead, chin to floor?

Had a hard time using good form on power cleans, wanted to yank up a reverse curl on some reps.

This makes me think of a WOD consisting of 100 clean and jerks with say 135 for men and 95 for women, or the 10,000 lbs overhead challenge.

Sub: 45# DB for HSPU

~35:00

Hey Big Mike... Got Jason to do his first WOD today!!

Well.. I thought I read hang power cleans.. so that's what we did.

56/M/195 95lbs. hpc, hspu's w/ 5 inch block 33:52

46/F/125 47lbs hpc, incline pushups 26:02

29M/145#

32.5kg power cleans and 1 metre incline pushups.

23:57.

6 rounds
5 Deadlift
5 Romanian Deadlifts
5 Rows
5 Power Cleans
5 Push Press

Load 115#

Wasted my grip

45M/235#

Misread power clean as hang power clean
Also scaled HSPU with a 6" box to reduce ROM.

Time 12:40

Ring support practice after...

65lb Power Cleans
Legs elevated for pusg ups
33 mins

M/32/170

As rx'd 17:06

Long day at work yesterday, lots of bad guys to catch. So I started the WOD at 0100.

CFWU x 2
95 lbs PC
18 x HSPU (Accidentaly not 12 due to stress...)

20:10

36/192/88kg

17:58

28-170-M

Scaled PC down to 85lbs.
Did 6 HSPU and 6 85lb. BB press for each set HSPU

Time: 18:49

Felt like I didn't put everything into it today.

did a scaled back version of this:
3 rounds of 15 clean w/95 lbs
and 9 hspu (toes hooked on smith bar)
9:53

did a scaled back version of this:
3 rounds of 15 clean w/95 lbs
and 9 hspu (toes hooked on smith bar)
9:53

As I've been ill for 3 day's, started 'easy' today
5rounds for time, rest 2 min between rounds
21x 30 kg hand power clean + 12x partial hspu
2:32, 2:05, 1:54, 2:16 and 2:58 min
Extra: 1 min ring support hold.
Have fun, Johan

22:06

HSPU's done with smith machine assist. PC as RX'd.
I was aiming for sub 20 minutes, but ended up struggling too much toward the end. Well, there's always next time!

37 yr old m 5-9 185lbs
13:50
hspu wall assisted cleans as Rx'd

bw 251.0
24:51 total
subbed hang power cleans, piked pushups
so sore afterwards!

27m/200#

cfwu x 3, no dips

subbed 65# cleans, hspu with feet on smith machine:
21:59

27m/200#

cfwu x 3, no dips

subbed 65# cleans, hspu with feet on smith machine:
21:59

that was a ridiculous workout. i can't feel my arms, and i love it.

20:30, scaled cleans to 60 lbs, hspu's with feet on wall. Cleans sucked and eventually turned into HPC's.

Oh my oh my, shoulders were so blasted after the PC's I had a pillow under my head so I wouldn't lose my teeth lol. Trashed completely and utterly trashed. Loved it.
Wod
Full rep and weight
17minutes 48seconds
Life is a gift, living is a choice

Oh my oh my, shoulders were so blasted after the PC's I had a pillow under my head so I wouldn't lose my teeth lol. Trashed completely and utterly trashed. Loved it.
Wod
Full rep and weight
17minutes 48seconds
Life is a gift, living is a choice

As Rx'ed 22:13.

47/165

Did Hang pwr cleans, heels on oly bar for HSPUs

20:25 and a sweet sweat angel :-)

Mike: 19:23 as Rx'd accept mixed in some hanging cleans and ROM on HSPU were 3.5 inches from floor. This destroyed the grip.

Hey Big Cam, What did Jason think did he cry like a girly man?

I haven't said it in awhile but THANKS COACH

CFWU x 3
WOD as Req
Time: 17:25
My back is really sore today and so I am trying to figure out whether it is form issues or just the workout was that physically demanding.

as Rx'd. hspu against wall
16:30

19:02 sub 195lbs Sp for Hspu

Mike - #295

He scaled down so he wouldn't have to meet Uncle Pukie the first go-round...

He will know about it...

32/M/160
As rx'd
18:44

Gotta work on the HSPU's. Havent done them in a while before this workout. Went from groups of 6 down to singles. Lower back and hams are sore today

32/M/160
As rx'd
18:44

Gotta work on the HSPU's. Havent done them in a while before this workout. Went from groups of 6 down to singles. Lower back and hams are sore today

32/M/160
As rx'd
18:44

Gotta work on the HSPU's. Havent done them in a while before this workout. Went from groups of 6 down to singles. Lower back and hams are sore today

Sorry about that

14:03
Did HSPU with feet hooked on bar @ 60".

28/M/195/6'1"

10:23
HSPU against wall.

24:06, sub'd shoulder press for HSPU.

22:49

HSPU minimal ROM and lots of negatives. Very weak today.

23:30 as Rx. 44 yom, where was Crossfit when I needed it. 23 years in the Army and I could never figure out how to make heavy lifts work well with aerobic conditioning. CF is great.

22/m/170 lbs.

subbed shoulder press for HSPU

a very sluggish, tired, and hungry 18:00

43/m/149#
18:36

43/m/149#
18:36

43/m/149#
18:36

23:55

Holy Schmokes! Poor showing by me today.

Modified WOD to:

95# PC - 15 Reps
75# Seated Military Press - 12 Reps (HSPU's were definitely beyond my abilities today)

cfwu x 3

wod as rx'd,

time 24:48

cfwuX2 minus dips

31:35
sets broken.

I'm somewhat embarrassed to admit it, but I bailed on the HSPUs from the get-go and subbed 115lb shoulder press. There was no wall space to balance for my wobbly HSPUs and the squat rack was constantly in use. And the dog ate my homework.

M/38/190

27:05.

How about that? Slow AND cheating! Man oh man.

Next time, more better faster.

Day late, needed some extra rest.
cfwux3

Subbed 15 HSPU feet supported on smith machine bar.
Everything else as rx'd:
20:10

28yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. 45lb power clean x 10

Only 3 Rounds:
65 pound Power clean, 21 reps: 21-21-21
12 Handstand push-ups: 12-12-12
Time: 28:48
HSPU against wall, about 1/2 ROM.
Foam roll

WOD: Had to sub 100 lbs strict overhead presses on the last 6 reps for HSPU's on round 4 and 5.HSPU"s are getting better. I even did my first set on a pair of paralettes.

15:32

sub elevated ring push ups for HSPU
23:49

26yom/68kg

as rx'd

16.13

RX'd

16:54

18:00 as rx'd. Workout partner assisted on hspu's

22:46

wt 185

OUCH!

22:46

wt 185

OUCH!

20:11 as rx'd (wall supported hspu). 10 min ellip wu 17/17. wanted sub-20 mins.

22:25
65# power cleans

85# power clean 29:30.

30/m/5'11"/180

95lb power cleans. Subbed smith-machine supported HSPU (12 reps on the highest bar setting of the smith-machine):

25:44

Once again, my grip was giving out on the last 2 sets of power cleans before my muscles were giving out. Hopefully soon that will be a thing of the past...

20 yom 198lbs
I need to loose some weight or gain some significant strength.
Wod kinda as rx'd
135lb power cleans x 21
95lb standing military press x 12
I completed 4 rounds in 24:31 and feel as if my deltoids are going to explode. I thought it would be a good idea to make the P.C.'s more difficult because im a pansy and cant do more then 3 hspu... I am having trouble typing right now my shoulders hurt so bad!

80lb sandbag shouldering subbed for cleans
24:34 (failing badly on HSPU)

Age 51/BW 240#
95# power cleans x 21
HSPU (kipped off high bench) x 12
5 rounds = 23:02
this was a good one.

16:45

33/m/200

wod as rx'd

21:55

Near death experience.

32/m/190

WOD as rx'd

16:00 even

The powercleans were crazy.

19:53
HSPU with toes on bar in the rack for stability (the gym was empty).
Only first set of cleans were unbroken, 2-4 in two sets, 5 was in three sets
HSPU unbroken 1-3, 4-5 in two sets

BW=150

19:06

-D.

13:29 hspu to abmat

35/195#
as rx'd
nose to floor 35:03

Neil: Three rounds 18:01 Comming back from back sprain.

James: At seminar

11:43. Back after much-needed three days off.

11:08

M 38/191
HSPU of rack
16:13

75# power cleans x 21
elevated pushups from 3rd rung on monkey bars x 15

5 rounds in 24:09

m/30/153

37 mins

90lb cleans
modified hspu

This was tougher than I thought. I'm terrible at cleans, it wore me out by the end of the first set!

M/37/173

Did this one on 5/12/07. In the middle of a sinus infection and burnout - 1st day off work in over three weeks.

Subbed DB cleans with 35# DBs and feet-supported HSPUs with support at chin-height (standing up of course).

17:36

Last couple rounds were rough, all but last round of supported HSPUs unbroken. Will do better when I'm not sick and get some rest!

rxd bw 155
25:30

M/48/150

21x99.3# power cleans from floor (women's bar and 15 kg bumpers)
12 HSPU (one foot assist)

5 rounds

22:00

17:15

CFWU x 3

WOD:

5 rounds for time of:

Power Clean @ 95# x 21 Reps
Assisted Handstand Pushups x 12 Reps

17:23

Handstand pushups were done with toes hooked onto a bar.

CFWU x 3

WOD:

5 rounds for time of:

Power Clean @ 95# x 21 Reps
Assisted Handstand Pushups x 12 Reps

17:23

Handstand pushups were done with toes hooked onto a bar.

CFWU x 3

WOD:

5 rounds for time of:

Power Clean @ 95# x 21 Reps
Assisted Handstand Pushups x 12 Reps

17:23

Handstand pushups were done with toes hooked onto a bar.

12 min
95 # & HSPU w/partner holding feet

M/35/180
CF Rookie(May 1)

5 rounds

65# Cleans 21x
HSPU w/ knees on 24" block 12x

18:58

CF Rocks!

5'10"/180/39
15 minutes even. Used smith mahine for assisted hspu.
Rick M

28:30 - cleans 7ea set

20:29

cfwux3rds
messed up wod and thought it was as many rounds in 20 minutes but it worked out perfect cause i finished the fifth round as time expired
21 95 power clean
12 modified hspu
5 rds=20minutes

4 rds
facing wall HSPUs assist with squat rack
23:00

28:24

3 full rds, 2 half rds... best i could do today

as rxd; 21:20

30 min

scaled to oblivion due to an active day, not much sleep, and very little food.
joint mobility exercises.

65lbs, hspu done with feet elevated so as to form an "L"
only 3 rounds, 16 minutes

earlier today did:
30 minute bike, 5.5 mile walk, 30 min. bike

M 31/205

15:46

HSPU using wall.

I'm a few days behind.
22:14
5 rounds
95# hang power cleans (I misread the workout)
135# Push press (subbed for HSPU, which I suck at)

Didn't post when I did the WOD...

Time 21:07. Had to sub the HSPU, needed just a little bit of support under my toes at the bottom om the pushup...

34 yom, 205#, 6'6"

modified this one a bit:

used 135# power cleans x12, as we don't have any 25# bumpers in my gym. Also did cheater HSPU off of a Smith machine. Still kicked my butt.

22:39

95# power cleans X15
working on actual handstands x6
7 rounds
20:18

95lb pc x 21
smith machine supported pu x9 (forgot correct number)
5 rounds
about 24 minutes

M/30/175

28:00

16:48. Did hang power cleans, and my usual "shrug", incomplete HSPU.

I like this combo. I was really trying to work on the 2nd pull/jump, and was starting to feel it. High reps like this punish use of smaller versus larger muscles, and the HSPU fatigue the traps, forcing a better leg extension, and with no long deadlift pull, I had to do a knee rebend to get the bar up (I think: I'm not always doing it right even when I think I'm doing it right).

CFWU
sub'd: 45# bar for the 95#
10:11

36/M/199

Decided to rest a few days & do this next week's WODs at about 50%. Feeling a little whipped overall and wanted to ease a little tendonitis in my elbows.

CFWUx3

4 rds for time:
75lb hang clean - 12 reps
HSPU - 12 reps

9:23

First 2 rounds with HSPU against wall, then 35# presses

27:25 (watch stopped, added 2 min on to final time)

as rx'd except feet on smith machine for hspu
17:43

as rx'd except feet on smith machine for hspu
17:43

CFWU x 2
Subbed Presses with clean weight for HSPU. Need to work my presses. I have the shoulders of a 12 year old girl (assuming non-east European decent)
First 2 rnds w/ 95#, last three w/ 75#
36:32

15.45 as rx'd

26:47.

18:45

First round and a half of HSPU were against a wall. Rest were with legs over racked barbell.

as rx'd apart from Power Cleans which were 15 reps per round (instead of 21 reps)

19.27

14:50 as rxd

35 yom
207#
5'8"

As rx'd 22:24

form was dodgy but not dangerous...I think

35 yom
207#
5'8"

As rx'd 22:24

form was dodgy but not dangerous...I think

21:23

sub 95 lb presses for hspu

220#/26/m/Canada
1700-1800
5 rds for t of 95# x 21 Power Cleans, HSPU x 12...HSPU modified to wall-negs 1st rd, then to 95# shoulder press for remaining 4 rds.
This one kicked my butt! t=33:40
Started with CFWU x 3.

44, 5'11", 197lbs
~10 mins w/subs @ beach club fitness center
-25lb dbs for 21/15 hang power clean/overhead to push press; broken sets on hang power cleans - left hand felt very weak and had to rest it once per set to finish

~12:35 as rx'd (last round was > 3 minutes)

pwr cleans all broken (15/6, 11/10, then ~ 8/7/6)
HSPU all good, fell out on #11 in second round and #8 in last round

Did two today (trying to play catch up)

CF Total
Squat 315
Press 125
DL 365
Total 805

As RX'd
15:59
HSPU on wall

Did two today (trying to play catch up)

CF Total
Squat 315
Press 125
DL 365
Total 805

As RX'd
15:59
HSPU on wall

(trying to play catch up)

CF Total
Squat 315
Press 125
DL 365
Total 805

As RX'd
15:59
HSPU on wall

scaled down weight to 85#

34:18

all sets broken, forearms tightened up slowing me down. clean sets got progressively more broken.

Cleans used 65 lbs. / Subbed shoulder press 80 lbs. for Hspu
Time: 34:18
-All clean sets un-broken / Sets 3-5 shoulder press broken
-Next time increase clean weight to 75 lbs. / Keep shoulder press weight at 80 lbs.

m/39/200ish
17:03
couldn't bend down for the full clean so did hanging power cleans instead and increased the weight to 115. also can't do more than 2 handstand pushups right now so sub'd shoulder presses with 45#db (ended up more like push presses). These were a better sub for me than elevated pushups which are way easier.

Cleans = 95 lbs; sub 35lb db for HSPU

As clean sets were broken

27:28

Very taxing especially on forearm/grip

m/ 30/ 6-2/ 245

WOD Modified as follows:
5 Rounds for time of:
- 95 lbs Power Clean
- 12 Hand Stand Push-Ups to a 4-inch target

Time: 19:22. My back is still bothering me from the WOD 2 days ago. The limiting factor here, however, was my grip.