Fun fun!

okay, hope the "double mint twins" are at the August seminar in Valencia.....yowza

Argh, I shoulda borrowed those rings from OPT when I had the chance.

were all adults here, why the bleeps. Actually sounds dirtier in my mind.

LOL It was funnier in person.

Ok... so I'm gonna need to sub on this one I think as I just tried to do a handstand and it didn't work out so well. I also don't have access to rings.

Anyone got a solid recommendation on a substitute workout?

Maybe I could do the handstand push-ups with my feet against the wall and just do regular dips?

Any suggestions are much appreciated.

#4, the girls aren't hip-hop "artists," so we don't get to hear their words.

This one looks fun after bench and push press ME today. Bring it on.

With all of those bleeps, I have absolutely no idea what I just watched.

Rich, the standard for HSPU's are against the wall, I'd say 99% of people on this site (myself included) couldn't do a freestanding handstand push up.

No rings so maybe do 3 times as many regular dips?

What the bleep where those bleeps saying on that bleepin' video, anyways?

I agree with Rob, couldn't work out what was going on. Can we have the undedited version?

What does the 21-15-9 mean? 21 reps of each exercise, then 15 reps, then 9? Sorry if this is a dumb question.

Does anyone read lips? I had no idea what the bleeps were in the blooper although I think one of them said "butt". I think. At least I'd like to think that's what she said.

I tried playing Crossfit Madlibs with that video, but you gotta at least give us a verb or something!

Anyway, 135 reps of things I suck at tomorrow morning, yay. :-|

could we get an uncensored version for the adults in the audience? you know, those of us who aren't offended by rap music.

Damn!
Another WOD I can't perform because of my shoulder AC ligament still not healed up. I can do push ups no problems, but any kind of dips and the HSPU are a no-no for now. I have to come up with a workout. Maybe I'll do some box jumps with some PU or something. That and my physio exercises oughta be enough for now.

#10 Roland,

see #1.1 in the FAQ for the answer

What is that knife in the picture on his belt? I want one.

Comment #14 - Tomorrow's WOD does not say 'rounds', so does that mean we do them the way Roland suggest in comment #10?

Comment #8 - Is 1 ring dip really the equivalent of 3 regular dips?

WTF? Why wear cammies on a water jump? I assume they're doing a rubber duck. Put the cammies in the boat.

OK - for the record

Round 1: 21 of each exercise
Round 2: 15 of each exercise
Round 3: 9 of each exercise

:)

Tony, why all the beeps? Most of the old sound tracks carried more vulgarity. Still waiting on Led Zepplin "Night Flight".

#12 - Not sure how swearing equates to rap music. Plenty of rap has no swearing, plenty of other types of music has swearing.

Content people, content. /sigh

Yes #8 because a ring dip incorporates a lot more stabilization from your body then a regular dip does because of the instability of the rings (majority of unassisted ring work is a whole body move). A bar doesn't move, thus not recruiting the same stabilization intensity.

Yes, an uncensored version would be great. All I can grasp is that some funny stuff was said. :)

This one looks like so much fun, I cant wait!!

#20, there was a big hullabalooo here a few weeks ago about a WOD demo video with racy rap music accompaniment. Check the videos page for Lynne with "explicit lyrics" for the video. I don't recall the date it was posted.

#16, per the FAQ: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.

That "rounds" is in quotation marks implies that just grouping the exercises together with the set/rep scheme is enough to signify rounds. See Elizabeth on 070613 for another example of the omission of the word "rounds" where you follow the pattern lain out in the FAQ.

Take out the bleepin' bleeps!

Comment #17: Silly question...compare and then ask again.

So many more stabilizer muscles are involved in the ring variety.

3-4 sub is the standard, the FAQ states "Do 3 regular parallel bar dips for every ring dip prescribed." why stir up the pot with your doubts?

People need to get over curse words. This isn't 3rd grade.

My respects to Jeff "J.T." Taylor, who must've been also known as; "Just Triceps" Taylor.

Well, one flop of a video out of every 300 isn't bad. Sorry Tony, but this looks like a "you had to be there" moment. My triceps won't sleep a wink tonight.

Found this somewhere on the web:

"To work up to the handstand pushup, you first need to master the pike pushup. To do one, get into pushup position and rest your feet on an elevated surface. Now raise your butt in the air so that your torso is perpendicular to the floor. Look straight ahead so that your head stays aligned with your spine [1]. Lower yourself until your head is one inch from the floor, then explosively push up. That's one rep."

Sub'd 37kg overhead press for hand stand push ups after 5
31:55

where can I get the adult version?

CFWU X 3 (-bench dips)
19:43

J.T. as mod'ed "puppies":
15-12-9
DB Shoulder Press
Bench Dips
Push ups

Forgot to set timer.

m/32/66kgs
dips and push up r my strongest body weight exercise. Did wod as rx'd 7:48. Dispite being 5 deg on my porch was sweating like middle of summer! I loved this one:)

5:02 as rx'd

bwt-165

7:04 - nose to carpet HSPUs with full extension, ring dips with rings turned out and away at full extension, chest to desk pushups.

Wanted to do a 50% cycle, but how to do JT in 50% modus?
Came up with:
- piked extended hspu
- jumping ring dips
- push-ups
Even then it took me 11:54 min.
OPT, Kelly, Matt, you guy's and girl are amazing 11.
Have fun, Johan

Scaled to 21, 15, 9 of:
Piked HSPU
Push-ups
Bar dips

Just over 12 minutes (off wall clock).

The first round took about three minutes, but then my triceps were toast.

Pre:
CFWU x 1
15 x 20 kg of:
Deadlift, hang power squat, front squat, push jerk
(All 60 reps unbroken)

Post:
Deadlift
10 x 60 kg
8 x 80 kg
3 x 100 kg

There was post recently promoting the sale or rings where some of the money went to charity. If anyone knows anything please let me know. You are welcome to email me directly. I don't remember if if was in this forum for the WOD comments or on the message board. Regardless i can't find it.

Thank you, Mark

24 yom 87 kg

Can't do HSPU so sub'd in 20 kg DB press instead. Don't have rings so sub'd dip bar dips.

time: 8.36

A bit slower than what I thought. My shoulders are killing from todays session, heaps of holds and dips already today!

Had to sub ring dips for dips with two hotel chairs pushed near each other (in a hotel for work.) I'm shocked this WOD didn't hurt as much as I expected. Awesome! :)

155bwt m 26yo

2 mile run in 14mins

wod as rx'd 13mins. did last sundays wod yesterday plus shoulders so my delts were cooked from yesterday. hspu all broken - rest of the sets no problems. great chest pump

I had absolutely no bleep idea what the bleep this bleep video was all about!! You can't hear a bleep word, and most of the other bleep words either, we don't know what the bleep they are talking about. Bleep I hate it when they bleep all the bleep words out. I wish there was a unbleep version of this bleep video!...

29/M/185

as rx'd: 13:02.
My triceps are screaming.

15:27, as rx'd (heels on wall for HSPU). Lost a lot of time attempting HSPU's as rx'd.

A few months ago I could only do 1 HSPU at a time. Today I did 7 on my first set, 6 on my second. Thanks coach!

By the time I got to 9's I was one-at-a-timing it tho.

Hurt more than we thought it was gonna, guess thats the beauty of the program. been smoked the passed couple of days, so this was real fun this morning.

Dan 21yoM, 172#
7:35 as rxd

Travis 22yoM, 162#
7:52

Sub 135lbs overhead press for HSPU
12:15

#19 Joey: I agree, nothing like a dry pair of BDU's.

32/M/160
The Pack version - 15/12/9 reps
Had to do the HSPU facing the wall
Had to use assistance on the ring dips - first time trying with rings, huge difference over regular bar dips
15:58.

43 yom/160#

7.43

No rings, so burned out everything I had in extra dips (15) at the end...still ramping up to rxd.

The video was excellent yesterday, I would love to meet these guys sometime.

Day 9 of CF for me
6'2" and 202# at age 33
MMA & CrossFit warm-ups (no dips & no assist on chins)
I will make this warm-up my warm-up and not a work-out!
"J.T."
21-15-9 reps of:
Handstand push-ups (hands on floor feet on 3’ high mats)
Ring dips (no rings, hard enough for me with normal dips)
Push-ups (knuckle)
Had to split it into 3x7’s, 3x5’s and then 3x3’s and managed to finish up in 19’50”. I know it’s no record-breaker, but I feel better dedicating myself to the memory of a fallen soldier than being completely selfish. Thanks CF. And, thanks JT.

333333333333333333
20.15 subbed bar-dips

38/m/193#

Subbed jumping ring dips after first few strict reps in each set.

13:10

AL

77777777777777777777777777777
23M 6' 170
24:20

CFWUx3 dipsx2@5rps

Scaled BrandX
bar dips
HSPU unassisted 1st round 2nd and 3rd round legs on barbell rack as my triceps couldn't take the load after the first 21.
PushUps as Rxd

11 minutes

all rounds broken
1st
HSPU 14-6-1
BarDPS 11-5-5
PushUps 10-9-2

2nd
HSPU 10-5 (assisted)
BarDps 6-5-4
PushUps 10-5

3rd
HSPU 9 (assisted)
BarDPS 8-1
PushUps 9

Im back, finally. After missing some of the WOD's, I was glad to get back at it this morning. I was torn up with this one

M/160/24

As Rx'd: 13:12

age 41
bwt 210#
time - 12:33
did 63,45,27 regular dips as sub.
time was 3 min 33 sec slower than last time?

Re: the bleeping... remember the person who posted a couple of months back who said she was offended by the song/video during her first visit and she WON'T be returning because it was sexist, offensive, non-PC, blah blah. My response that day was, that's ok, you can't please everyone.

If Crossfit tries to appease that person (and those like her), it will lose the core of its audience. Or, put simply, by appealing to everyone you appeal to no one. Stay true to yourself.

Stretching, Row 1000m, CFWUx2 (no dips)

21:08 (HSPU against a wall)

First time doing HSPU against a wall (I usually put my toes on the bar in the squat rack). Depth was terrible...probably 1-4 inches.

10:56 as rx'd

Joey #19,

I am not sure who you are or why you raised the
"WTF!", let alone why you think you know better than they do.

They appear to be doing a RAMZ jump and the boat could have been packed and rigged months ago, which would have made it impossible to pack their cammies in it. Perhaps they should just throw there weapons on it as well? Sure would suck if that package gets down stream huh?

Know what you are talking about before you start insinuating that PROFESSIONALS don't.

Row 1000m
CFWUx2 (-dips)

22:40

Did HSPU against wall. Usually hook feet over squat rack bar. They were not even close to full ROM. I would like to think I got down 1", but it may not have even been that far. I'll work on these for next time!

Scaled it, and died anyway. The older lad and I only had 20 minutes to do this before getting ready for the school bus ... but I dunno if the result would have been much better if I'd had an hour.

3X CFWU (minus the dips)

Only managed two rounds (21, 15), and even that with awful form on the HSPU and bar dips rather than rings. Wanted to do the 3X sub for dips, but that soon became entirely laughable.

Lotsa work to do ... we'll get there.

7:24
HSPU against wall
2:1 bar dips

Meh. I was all set to do this (well, a modified version...) tonight but my PC died and now I have to spend my evening waiting in for the PC repair guy. Harrumph.

I did a similar sorta workout yesterday:
20,15,10 reps of:

Deadlifts (45kg)
Power clean and press (25kg)
Press-ups

Was about 14 minutes.

35/M/83kg

Scaled because I can't do a handstand nevermind a HSPU and there is no where to dip at the gym.

DB Shoulder Presses 2 x 15kg DB.
Bench Dips
Pushups as RXed

15:40

21
DB pres 10-7-4
Bench Dips 8-8-5 (hard to find good hand placement at first)
Pushups 7-7-5-2

15
DB pres 4-4-3-3-1
Bench Dips 15
Pushups 5-5-5

9
DB pres 3-3-2-1
Bench Dips 9
Pushups 9

The Bench Dips were too easy. Next time I need to weight them. The presses were just right. The last rep of the last round was tough but I did it. I didn't push the pushups to failure, so I had enough in the tank to do the last nine in one crushing set.

Then I did no-gi BJJ for 2 hours. Goodnight!

age 30, 5'10", 176#

28:30....5 minutes better than last time.
HSPU facing out from wall, good ROM except for last 5
Full ROM on ring dips
Pushups chest from deck to full extension

All sets broken. Feel pumped up...Hanz and Franz-style.

44/176

As rx'ed: 13:16
I did the first 21 HSPU unbroken but that came with a price, the next ring dips and pu were tough.

41 yom/ 207#

OHP - 65#
Bench dips
Push ups

About 17 minutes.

Someone asked earlier about the knife the guy doing the hand-stand has on his belt. Does anyone know what model it is? I might want one too... anyone who might know the model/make, pretty please e-mail the info to me.

And thank you in advance

-James

nice pic j-rod, you're becoming a regular

M/27/194lbs. 8 days into CF...Love it...

HSPU (Feet on Wall)
1st set 9/5/4/3
2nd 9/3/3
3rd 6/3

Sub'd rings w/ reg dips 3:1 broken sets throughout.

23min.

Finished 17:07

All sorts of problems today, 1:1 bar dips, I somehow tweaked my neck in 2nd round of hspu, triceps stopped working after 1st round...hspu were hair to floor 1st set, about 2 inches travel 2nd set, static 15 sec hold for 3rd.

last time 14:35

WU
.25 walk on treadmill and stretch
HSPU x 10
PU x 10
Ring dips x 10
WOD
8:32
assisted HSPU on squat rack

been doin crossfit fit for bout a year and love it but rarely post...but had to when i saw #19....dont know how you figure WTF, to go with your logic might as well throw weapons, rucks, and deuce gear on the been rigged up a long time ago boat also....the boat may or may not make it...as 62 says PROFESSIONALS will want their gear on their body

13:10 as rx'ed, a nice improvement from my last JT, which was 22:36 way back in October 2006, and that makes me feel real good like.

Flew out of the gate with 15 reps (and one extra missed one at #13) but my arms were toasted so I should have stopped at 13 for a quick rest. First set of rings were pretty slow as were push ups, as per usual. Second set of HSPU absolutely brutal, all singles but then rings and push ups were better, same for last sets. My arms and shoulders are absolutely jacked.

My shoulders took forever to warm up and after I finished the WOD I realized I didn't do my arm bar stretch during my warm up so I need to be more diligent there. I can't believe I spent over an hour in the gym at #2 fire hall and didn't get interrupted. Gotta love the early morning workouts.

Pre- Long GFWU
Post- Attempted TGU practice with 55lbs but arms toasted so I did hall clean up...

Oh and huge kudos to my man OPT for that insane time of 5:02, well done homie and thanks for lending me some rings for the hall.

As rx'd. Has some right shoulder issues, but gutted through. Time definitely suffered and I'm icing shoulder right now. Hope this doesn't put my WOD's on hold.

time: 19:41

I'm impressed by that chap at the back of the picture, who appears to be attempting to back squat an entire aeroplane! Good luck to him.

hspu assisted

6:04

+ 14 lb weight vest

How am I supposed to know what the beep they are talking about in this beep video. You can't hear a beep word they are saying, even the words that don't need to be beeped. I think that the beeping distracts from the main reason or purpose of the beep video, which is to show the beep bloopers so that everyone can get a good beep laugh about it. If anything, it is beep annoying, just like all the beeps in this beep post. That's my beep opinion, and I am beep sticking to it!!

28 yom, 185 lbs

13:30

hspu assisted

Howdy,
Work from the 10k day
{Press 45, 55, 60kgx5 sw/ RDL 110, 140, 170kgx5 (w/straps)}. This work was easier and shorter in duration than the 10k trot w/push-ups.
Bdw. 83.8kgs.
The RDL's gave me sore lats...

19:36

broken sets, shaking a cold

I'm a new crossfitter and I am wondering if there are any other CF in the northern Baltimore, MD area. If you're out there, email me.
robert.doherty@erickson.com

Oooh, it's Triceps Torture Thursday!

Sub'd as follows cause my arms are weak:

HSPU w/toes against wall
1:1 regular dips instead of ring dips
Pushups

There's no way I can sub dips 2:1, let alone 3:1, it would take me hours to finish this.

Still took me ~13 minutes |:^{

:10 broken

#36 - Posted by OPT

That is 1 Rep every 2.25 sec strait through. That is crazy.......

HSPUs w/ feet on 5.5' object

2 standard dips per 1 ring dip

21:54

def a shoulder smoker

9:59 as rx'd

some hspu's could have been deeper.

M/38/190
First time doing JT. Subbed bar dips at 3:1.
19:06

I drive past a rugby field on Lakeshore Blvd. in east Toronto each morning. Today, passing by at 5:45, I saw a guy setting up rings on the rugby goal post crossbar. I think the back of his shirt read "SWAT." Must be a Crossfitter, I reckon. I was already behind so I didn't stop, but if you read this post and you are looking for an early partner, email me through this post.

More better faster

50/197

15:49 as Rx'd. My arms and shoulders are toast.

145lbs/30yoa

"JT" as Rx'd
21-15-9
Handstand Push-ups (feet on squat bar)
Ring Dips
Push-ups

12:45

24/165

21-15-9

HSPU were more attempts then anything else
standard dips (no rings)

16:03

28 yom 225#

As rx'd -- first time doing ring dips in a WOD
19:08 -- broken sets on all but push ups

The result of the bleeping was, most likely, a much dirtier version in my own head. I'll keep it in there for motiviation for todays WOD.

27/m/175

Subbed bar dips @ 2:1 (killed me).

19:57

22:46

21-15-9 of the HSPU and Pushups
63-45-27 of the dips

Arms are shot from planche practice yesterday.

#87 - hours? Nah, probably 8 more minutes =P

As Rx'd:

7:56

I like how you just get more and more tired, not so much recovery on this one :)

Anyone doing CrossFit here in the capital region of NYS?

I am new to CrossFit, started doing a version about two months ago andactually started using the website for workouts last week. I love it, I am in the best shape of my life...even better than when I was a college athlete...quick question what is WOD? Also todays workout 21-15-9 of shoulder press, bench press and dips in 14 minutes roughly. 24 M 6'4" 225 lbs

We would like to give Frank a special thank you at Gulf Coast Crossfit in Sarasota, Florida. While attending the Florida Police and Fire Olympics in Sarasota, Frank went out of his way to open up his gym for us to get a special workout session in prior to our competition. If you're ever in Sarasota, Florida, please look Frank up at Gulf Coast Crossfit.

Bw: 210
21 yom

17:44

15-12-9
Dumbbell shoulder press 40 and 40 #
Bench Dips
Push ups

Tried 50 and 45 pound dumbbells, but were too heavy. Figured out preferred dumbbell shoulder press form about half way through. Sinus infection is bothering me.

Assisted HSPU w/feet on bar in squat rack.

12:28

completed workout in 8:53.

M32; 155lbs.

subbed ring dips for bench dips.

33 yo M 185#

12:49 as Rx'd

17 yom 160 lbs
14:55 ring dips for normal dips

strong work by EVQ today a crossfit rockford 2:57 "fran" welcome to the 3 min. club, nice job!!!

29 yo M 185lbs.

As Rx'd: 8:35
3 minuts of discomfort and 5:35 of agony.

Eh, i think the whole point of the beeping was to poke fun at all of the people that were offended by the profanities in the previous videos....

it seemed like some non-obscenities were bleeped to make it even more ridiculous.

So, ha ha... good one..

those offended by mere words need to lighten up is the MOD (moral of the day) here. ;)

cfwu x 3, no dips

hspu - subbed w/ feet on smith machine
ring dips - subbed w/ bar dips
pushups

13:30

8:55
squat-rack assist on HSPU's

Where do we get the unedited version of the video? This IS the friggin internet!

So, what is the "Filthy Fifty"? "Three Bars"? Appoloswabie mentions these in the vid.

CFWU x 3

WOD: "J.T." (scaled down)

21-15-9 Reps of:

70# Shoulder Press
Bar Dips
Push-Ups

14:28

'evening. Newbie here, so be gentle...my tri's are friggin killin me.

For those who've inquired about the knife: It looks to be an Ocean Master dive knife.

http://www.divingdirectshop.co.uk/product_info.php?cPath=51_61&products_id=205

...but don't quote me on it

Oh my goodness. Does Coach know that "bleepworthy" language is being used by instructors at the certs?

Stability ball exercises like a bunch of monkeys on a football: still can't get that image out of my head from the Orange Co. cert in January.

33/M/170

CFWU X3 (-dips)

21-15-9 of the HSPU and Pushups
63-45-27 of the dips

19:34

The HSPU killed me. I touched my nose on the mat every one and I was struggling to complete them. The dips, once again, were a killer having to triple up on them because of the lack of rings. I wil be getting some soon!!

Finished up with 1 more CFWU set and a 5 min cool down run.

M/26/178
CFWUx3 (-dips)
WOD as Rx'd: 9.42
HSPU need some work

Post- db shoulder press, upright row, front and lat raises. Then put in 1650m in the pool.

26m 182 # as rx'd

21- 7.03m
15- 11.22m
9-6.51m

T:25.17m

23/m/226#

CFWU 3x12 (dips and push-ups, 3x5)

J.T. as rx'd
feet on box

19:05

Fran as rx'd (65#) 4:58
Thanks for the coaching Jeff !

The video made me laugh but I was in Ann Arbor so I remember what they were saying and it was hysterical in person! I think an unsensored version is in order for those who weren't there, it was just plain funny!

bw240
11:30

26/M/217#

21 HSPU, 63 bar dips, 21 Pushups - 2 min 30 sec or so

15 HSPU, 45 bar dips, 15 PU - this one took about 5 min...

So about 7 min 30 sec....

and then I started my last set of HSPU...when the gym "manager" started yelling at me saying I cant workout with out my shoes on and if I put them on then, I can't have my shoed feet touching his wall... this took about 3 min of him yelling and me saying Ill find another gym...

finished the 28 dips, 9 pushsups then went outside and did the last 9 HSPU...not sure what my real time would have been had I not been interrupted...

24/F/165lbs

21-15-9 reps for a time of 13:13

***substituted ring dips for regular bar dips
***substituted handstand push-ups for military press

My arms and shoulders are wasted though. I didn't rest yesterday though and I should have. Did Tae-bo for 30mins and ran for 50mins outside...it was a gorgeous night!

Lookin' forward to tomorrow!

The picture looks like Kadena AFB in Okinawa.

Me: 40yo/M/5'10"/190lbs

WU: run 1.5mi + CFWU 3 sets / 15 reps per set

WOD: 16:14

Handstand PU: had to do them on my knucles with Smith Machine assist.

Pull ups: 5 strict and then the rest jumping

Push ups: On knuckles

This workout really challenges my wrist (6 weeks post wrist surgery) mush pain when trying to flatten my hand out for push ups. A little pain now while hanging for pull ups.

Cooldown: Run / Walk 1.5mi

Have Fun, Train Hard,

Billy

5:06 as rx'd
Nice work Fitz.

Great picture....it gives me goose bumps and great memories.
"C130 rolling down the strip, Airborne daddy gonna take a little trip. Stand up, hook up, shuffle to the door. Jump right out and count to 4. If my chute don't open wide, I've got another one by my side!"

wod as rx'd-20:45 - 1st round went well then the wheels fell off the hspu, 2 failures and big rest in between reps, 3rd round hspu 6 failures before the 1st rep was completed, another failure after 5th rep and then flew thru rest because of the long rests-HSPU getting better, but they still suck

14:40

Tim: 21:36 as rx'ed

3x7 HSPU, dips, pushups
3x5 HSPU, dips, pushups
3x3 HSPU, dips, pushups

I hate this WOD.

and if that one don't open too
I'll hit the ground before you do

Hooyah!!!

first JT

19:31

HSPU still kill me, but now with no assist and getting closer to floor(3 inches).

Way to go EVQ!

16:42

modified 2-1 bar dips
HSPU Feet on Smith Machine Bar

all sets broken, brutal!

EVQ, Very Awesome Job on "Fran" today

Let the Games begin!

#117 thats the knife! Thanks!

26 minutes as rx'd
I knew I was in trouble when I failed on the first HSPU in round 2.
Kipping on all ring dips. Last two rounds took 20 minutes.

I miss that parking spot....And Kadena.....

24/M/175

CFWP
24-15-9
Did handstand pushups against the wall for the first 24. Subbed ring dips for bench dips. After the first set I couldn't do any more hand stand pushups. I felt strong but it just wasnt happening, so I subbed for chins. Now having read some of the comments I should have subbed for elevated piked push ups.

Time: 9:25.

"J.T." as RX'ed 7:13

BW 180

31 yom @185 lbs
sub'ed squat rack assist for HSPU

8:03

20/m/138
18:47
did double the amount of dips on bar instead of ring

15:35 as rx'd and first time with this workout. I was very happy with 19 straight hspu out of the blocks and ring dips broken into 3's
2nd and 3rd set of hspu mostly singles with a few doubles tossed in.
pre: cfwu x 3
post: 10x10 GHD sit ups with 20 seconds rest btw sets

34/204 lb/ M

11:53

subbed band assisted hspu

About 1/2 ROM on hspu's.

14:19

6 mins. quicker than last time.

M/48/5'10"/174

"J.T."

21-15-9 reps of:
Handstand push-ups SUB 65 pound overhead press
Ring dips SUB 63-45-27 parallel bar dips
Push-ups

12:10

26yoM
68kg
5'9"

"JT" as rx'd

16.36

BW:145Pounds
Age:18

Did CFWU minus Pushups

First round:
15HSPU,4,2
21Pushups(really hard to get them unbroken)
15Dips,6

Second round:
6HSPU, subbed with 9 40Pounds DB Push-Press
15Pushups
7Dips,3,3,2

Last round:
1HSPU, subbed with 8 40Pounds DB Push-Press
9Pushups
3Dips,3,2,1

Time: 12Mins35Sec

Age 35
BW 145#

As rx'd:

10:06

HSPU with legs on Smith Machine bar at about shoulder level (I am 6'1"). Dips 3:1 sub...broken.

18:30.

41yom / 149

CFWU x3 x15 (-Dips)
WOD - JT - First time for this one. What a tricep burner.
as RX'd 15:21 (first 17 HSPU unbroken after that what a mess)

Post - ABs
GHD Situps 4 sets (18,14,12,10)
Floor Wipers 3 sets (14,12,10)
L-Hang Pullups 3 sets (8,8,6)

My second crossfit workout. Did one handstand for about 20 seconds. A smattering of push-ups and dips. Drove home. Did all the HSPU assisted by the arm of my couch, and remaining dips off my club chair with my ankles on the floor. Took the better part of an hour including the drive home. I suppose it can only get better from here.

37yom/230#

CFWU x3
WOD-JT..HSPU suck at my weight..mostly partials against a wall 1st time doing ring dips as well...not easy but w/o substitutions got 18:36..Been crossfitting for about 2 weeks

30/M/200

Bike to gym

CFWU x 3

Holy Triceps!

Subbed 45# weighted dips

21:17

Was hoping for something around 16:00, but HSPUs made sure that did not happen. The HSPU form is getting a little better though.

35m/5'8"/75kg

CFWU
Didnt rest yesterday so went into this tired -
13hspu (against wall) 21d (waiting for rings from US) 21 press up
9 hspu 15d 15 pu
10 hspu 9d 9pu

Used childrens playground on seafront so was doing dips on monkey bars 6 foot up which was fun.
Disastorous time of 32 mins!

First time doing hspu, learnt it this week with son and heir helping - working my way towards hand stand.

19yom/150#

CFWUx1
21-15-9
9HSPU + 65# shoulder press for the rest of all sets
set*3 dips
pushups
45-50 min!

Those dips really take it out of me

as rx'd 31:11

HSPU using bar on a rack and X 3 bar dips instead of ring.
24 min.

14'47" an almost 6 min improvement, but my "HSPUs" were done off thedip bar so it was more like a high angle pushup. Regardless, my arms and chest were wrecked after the 1st set of dips 3:1 regular. and they didn't get any better.

14'47" an almost 6 min improvement, but my "HSPUs" were done off thedip bar so it was more like a high angle pushup. Regardless, my arms and chest were wrecked after the 1st set of dips 3:1 regular. and they didn't get any better.

35 minutes:
21 DB push press (12 lb DBs)
63 dips (counter 100)
21 girl push ups
15 "
45 "
15
9"
27"
9"

As rx'd

12:58

My shoulders suck...14:05...subbed assisted HSPU on squat bar, and bench dips 1:1...JT was an animal.

as rx'd 12:26

Steve
Squat bar HSPU
30lb assist 3:1 dips
16:21

Never had a problem doing regular pushups until today.

bwt 240 age 31

modified pike pushups (off an inline skate rink ledge)
ring pushups
pushups
21-15-9 time of 12:41 great feeling of exhaustion and pump

everything broken except last set of pushups, beat last time by 5 minutes but can't compare cuz i did 145 shoulder press in stead of pike

sidenote: couldn't do hspu's because of wrist injury that still can't hold the weight in a wrist extended position

6 10 sec sprints with 15 secs rest and then messed around on rings tried a couple modified mu's

17:33. Yuck. Ow. I get the feeling that Coach doesn't like my triceps.

bw - 203
17:21

Struggled alot with the the HSPU on the 15 and 9 reps. No rings so had to do 63-45-27 reps of dips.
25:49

Hooyah Jeff Taylor!

24/M/265#

HSPU w/ feet on 6' kicking bag
Subbed bar dips for ring dips 1:1
PU as rx'd

15:30

Mark
16:50. Last time 20:45. Had deeper HSPU, dips and push ups.

subbed standing-pike pushups, virtually no ROM on my handstands yet (standing pike = bend over hands to floor and push up, let your body roll on the toes)

21-15-9
pike pushup, ring dip, pushup
TIME: 32:40

yeah. definitely could've struggled for more intensity, but did the work. finished up with
5x l-pullup rings
5x skin the cat
5x l-pullup rings

500m C2
CFWUx2
21-15-9 HSPU with squat rack assist
63-45-27 bar dips
21-15-9 pushups
10:45
my man boobies are smoked...

new piece of gym equipment showed up today. I've asked before for a rope in the gym...no joy. Today among the other equipment was a...how do I explain this..."rope treadmill" it is a big climbing rope loop that has weight resistance on one end and then runs up and then down to you where you sit on a seat and climb off it with the appropriate amount of resistance...and go! Does that make sense? Has anyone else seen one of these before or tried them? It looks...let's just say I'm intrigued.

M/37/175

Subbed 3x parallel bar dips for ring dips. Feet supported on 5' high bar for HSPUs

21 HSPU, 63 dips, 21 pushups
15 HSPU, 45 dips, 15 pushups
9 HSPU, 27 dips, 9 pushups

17:19

Wow. A certain someone (TK) needs to work on HSPUs. 18.13. The first round was full nose-to-floor with no negatives (all full ROM up and down). The second two rounds, not so much. Lots of negatives. Will work on these in post-WOD time.

Tariq

26yom, 175#

15:00. Assisted HSPU, x3 Dips

19:33 as rxd

35/m/178
Morning
40 Min Spin Class
WOD Assisted (Feet Racked 5'6")
Rest as Rx'd
13:50

Afternoon
3 Times
800m
50 Situps
50 Good Mornings(18lbs BB)
21:30

HSPU against wall

o/w as rxd
35:15

HSPU slowed me down alot

CFWU x1

WOD
:09::20

Did a couple of extra Ring Dips to make up for some that I don't think were to full extension at the top.

Get some, Go again!

35/175

13:44 after the first set the hspu were not full rom...midway through the second set of ring dips I had to go to assisted.....I have found yet another weakness.....the heat of a garage in the summer afternoon. Train it and make it a strength

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

Handstand push-ups: (against wall) 4,4,5,4,2,2 – 1,1 (feet on rack) 13 - 9
Ring dips: 3,3,4,5,4,2 – 5,4,3,3 – 1,1,1,1,2,3
Push-ups:5,5,6,5 – 5,5,5 – 3,3,3
Time: 21:29

Compared to 061012: 17:52 all HSPU w/feet on rack

As many rounds as possible in 20 mins of the follwoing:
5 push ups
10 squats
5 assisted pull ups
9 rounds

21-15-9
HSPU against wall
Push Ups

63-45-27
Bar Dips

20:02

As rx'd 9:21

Neil(49) & Ellie(52)

Ellie 14.12 subbed shoulder press 50# for HSPU

Neil 14.22 subbed shoulder press 95# for HSPU

50/m/166
7:13
smith assist HSPU
regular dips 1/1
push up
Mrs lobo
49/f/126
10:01
20lb over head press
gravitron dip
bosu ball under thigh push up

when I got home I went out to the barn and did 3x7 ring dips.
tri's are fried

14:25 as rx'd

ROM on hspu got weaker after the first 21.
Ring dips were bad throughout (2's and 3's)
Still, faster than last time (with assisted hspu).

33M / 185# / CF #120 / CFT 825

CFWU save dips

"J.T." Handstand push-ups to telephone book

00:15::30

First set of dips was ridiculous. I couldn't believe how spent my shoulders and triceps were after the first set of HSPU.

15:16.

3:1 bar dips for ring dips

My arms were done after the first set. Struggled through the rest, but you couldn't call them "perfect".

m 34 157

done at black box.

as rx 14:40.

Severely underestimated this workout. I sub pike pushups and standard dips. After the first 21 pikes I couldn't do more than 2 dips. Ended up scaling it by 40lb assisted dips. Didn't even bother to keep time, but it was approx. 22 minutes.

Rowed 1000m in 4:25 afterward.

cfwux2
HSPU on smith machine, 2x bar dips, pushups as rx'd
17:55

8:07
Great Workout!

CFWUx3
Did a WOD pulled from Santa Cruz site awhile ago.

As many rounds in 20 min:
1-Arm Snatch right, 25# DB
1-Arm Snatch left, 25# DB
10 Pull ups (asst)
= 12 rounds + 5 right + 5 left

I have not formally cycled intensities, but naturally, I notice some weeks I am right on, some daysI am dragging bit, and some days somewhere in the middle. And this seems to go in circles. I worked out hard earlier this week and was just somewhere in the middle today. Nothing grand.

Erin

Sub'd ring dips for jumping ring dips,

12:31

Good one.

No rings so all dips were tripled.
18:15

As Rx'd
12:01

#177 Taylor,
The gym I go to has one and I use it when the WOD calls for rope climbs. I don't know how it compares, but it is better than nothing.

HSPU with toes on fitness stop sign

11:46
had my rings out on Bayshore in Tampa on the jungle gym bars
It is great to be back in the states doing CrossFit!

8.10
As Rxed
HSPU 1\2 ROM Heels against Wall
Ring Dips
Push Ups

My times and strength seem to have hit a plateau or gotten slower. I started around the first of February and I have lost about 5 lbs. I eat better, too. Instead of 3 CFWU 15, I changed today to 3 CFWU 10, hoping to shake things up a bit. Unfortunately, today's WOD really left me frustrated.

21 Pushpress 40 lb dumbells - broken sets
63 dips
21 pushups

15 pushpress 40lbs for 5, then 10 at 35lbs- broken
45 dips (band assisted)
15 pushups

9 pushpress 35lbs - broken sets
27 dips (band assisted)
9 pushups

28 minutes - horrible time in my opinion, especially considering that I have been doing this for 4 months.

Any feedback will be appreciated.

39/79.1/13.5%
8:34

as Rx'ed

12:06

9:22
42 sec hand stand hold
21 jumping ring holds
21 push ups
30 sec hand stand hold
15 jumping ring holds
15 push ups
18 sec hand stand hold
9 jumping ring holds
9 push ups

Went off the reservation today for a birthday workout. I'll catch up with JT tomorrow.

29/M/145
100 Burpee pull ups, no kipping

11:52

25/f/131#

breakfast: run 45 minutes = 6.13 miles

WOD:
hspu 21-15-9
bar dips 63-45-27
push-ups 21-15-9

29:46
gotta get some rings. the 3:1 subs just eat up so much time.

I'm getting read to move from Guam to San Diego, CA and I was checking out the SD Crossfit site, and the workouts they post are different from the main crossfit site, why is that?

You guys are sadists.. Or masochists... Whatever.

I did my first stab at a xfit workout today. Very first, yes folks, I've busted my Xfit cherry.

However, I was largely unsuccessful, I did however, try my best.

I managed 3 handstand pushups. My gym didn't have access to rings, so I used a couple of chairs to do some dips, and pushups, well, Drop and give me 20, was more like drop and give me 15, but I did get started.

More on the handstand pushups. I tried them against the wall, I managed 3 or so each set, however, I found with my last set, I just tried to balance myself for a few seconds with the wall as needed. I think it's a good place to start.

I did a little rope jumping afterwords, as I have a few pounds I need to lose.

I must say, it's definetaly a time compact workout. I feel great/horrible (all shaky and weak now) at the same time. :)

In case you are wondering, I'm 225lbs, 5'10", former bodybuilder, and now a huge crossfit fan.

I'll keep you all posted!

Did it in 8.45 min, my chest in going to explode!

20:47
Less than full range of motion on HSPU's and Dips

Haha Harry...kidding

85# overhead press
2:1 dips
push-ups
28 mins
Dips took forever

35:50

Piked HSPU
bar dips, I did them completley unassited so I only did the rxd reps. Figured this was better than more reps that were assited.

wow, talk about muscle failure. I almost fell on my head the last few HSPUs

Comment #213

Pat, I'm like 3 wks in, don't be afraid to acclimate, and take it slow. You are in good company here, keeping coming back to the well.

#103 Scott, anybody in Ft. Laud. you know of

M/47yo/153/5'8.5"/715
HSPU with toes on bar in squat rack. Ugly, ugly ring dips.

10:20

Now I know you did them strict and I did the HSPU with a little toe help, but STILL, only 1:00 behind you, DJ ;=)

21 minutes. still cant really do hspu, but happy that i didnt sub pike pushups this time.

M / 175 / 33

12:20

Took :50 off my previous time.

M / 200lbs /44

as rx'd

10:13

18:29

21-15-9 reps of:
Handstand push-ups
- 1st set is nose to floor
- 2nd and 3rd sets are controlled negatives
Decline Dips
Push-ups

18:29

21-15-9 reps of:
Handstand push-ups
Decline Dips
Push-ups

For handstand push-ups, 1st set is top of head to floor, then 2nd and 3rd sets are controlled negatives.

Neil: 16:51.Thin band assist on the HSPU's

46 yom 165#
8:42 new pr by alot
21/15/9
hspu:50/2:05/1:35
ring dips :59/1:11/1:01
pushups :25/:23/:10

34/M/189lbs
15:52
as rx'ed, but HSPU (heels to wall) should have been deeper.

Ugh. 15-12-9 All sets broken.

Did 4 HSPUs with minimal ROM, so started over with 40# dumbells. Had to drop to 35# after 1st set. Bar dips for ring dips 1:1.

19:10

Nothing like room for improvement to keep you coming back for more.

Ugh, indeed. Humbling. Good thing I'm comfortable with humility.

17.54 but I hesitate to even post the time given the fact that I could only do the first set of HSPUs; the rest were 'highly modified.'

21 hspu, ring dips, push ups
15 45 lb dumbell shoulder press, ring dips, push ups
9 45 lb dumbell shoulder press, ring dips, push ups
24.52

23:56 great WOD got 17 HSPU in a row then fatigue started to set in tripled the dips more fatigue. Pushups felt very good. Great pump!

28/f/154#

CFWU x 2, in which I did 5 strict chin-ups without letting go of the bar and a full range pull-up with none of the forearm extensor tightness that used to bother me.

21-15-9 rounds of 20# DB overhead press, bar dips self-assisted with feet, push-ups off a step. (I started with regular push-ups and tanked hard and fast.)

Time - 24:00, and I am fried. This was one wicked workout.

20:08

17:39 as rx'd vs
19:45 as rx'd 10/12/06 vs
17:21 w/ 2 bar dips for ea ring dip 3/8/06 vs 20:56 on 2/3/06 w/ 2 bar dips for ea ring dip vs 12:57 on 7/6/05 w/ only 1 bar dip per ring dip.

10 min ellip wu 17/17. hr avg 116, hr max 153.

--

"J.T.":

Sub'd:

21 assited handstand pushups
21 assited ring dips
21 pushups
5 assited handstand pushups
5 chair dips
5 pushups

~20:00

--

--

Assisted, not assited.

--

20 yom 178#

well, this one was slow... still recovering from tuesday... what a killer! I recently broke my foot which made the squats, ect. on Tuesday hurt incredibly... liked today's wod... all upper body... no prob. with my foot.

Anyway, first 5 hspu then went to pike push ups...

24:02

Not having the rings really slowed me down as substituting 3:1 regular dips really drags.

24/M/150

Geez, my triceps and chest are going to hurt in the morning.

HSPUs flare up my left shoulder for some reason so I subbed 105 lbs standing Barbell Press.

Also, did standard dips but kept reps the same since the barbell press was so difficult.

25 minutes

Just coming back after many months off. Time says it all, but I'm just happy I finished as Rx'd

28 minutes

Was unable to do as RX'd (even the subbed routine)...

Bouldered v2-v3 for a about 90 minutes, route climbed a 5.9 then a 5.10 and then used my new homemade rings set really low to the ground to do 40 push-ups.

Looks like I have some work to do...

bw:110

14:36

HSPU push off the bar
Jumping ring dips

I completely underestimated this WOD! It made me feel like a complete sissy!

We had unit PT this morning were we did sprint work on the track then a round of about 15 different types of calisthenic movements (flutter kicks, pushups, crunches, etc). Decided to save the WOD for after work.

The first round of HSPU's were partially assisted by using my ankles over the racked bar to help pull me up. After that the HSPUs were done by putting my feet on the 20" jump box. Dips were useless after the first 9 or so. I used the blue assistance band to help out the rest of the dips. By the time I got to the pushups, I could only do about 5 at a time. WHAT?

Total time 16:09. Would have been much longer if I hadn't been subbing/assisting the HSPUs and dips...

Age 29
BW 160

Bwt:161
:37::44
sub HSP for inclines
3-1 dips on assisted @ 80 off
did not have to sub for push-ups, good there is something I can do. Even at times I thought I could not do that tonight. This is the first one in awhile that I was saying I can't. So I dug deep got mad and finished.

subbed hndstand pshups for feet up high on smith bar.
14 mins - tough
195 lbs 36 yrs

JT with 135lb standing presses 2 to 1 bar dips and regular pushups holding 10lb dumbbells

14minutes 19minutes if you count the 5 minutes I tried to set up for hand stand pushups

I need to practice those in an empty gym or my garage.

I meant declines push-ups

Sets of 21 on my own. Assist came halfway through HSPU on set of 15. Then assist on dips after 2 reps on the set of 9. No assist on pu. Forgot to hit watch. Somewhere between 12 and 15 min.

as rx'd

17:24

bw 164 age 38
HSPU on rack
ring dips
PU
21-15-9
16:30

45/145lbs
21-15-9
HSPU - assisted - insteps on bar and hands on paralettes.
Ring Dips
Pushups
16:03

M/26/194.5

16 Minutes

Subbed 95# standing press (that eventually turned into push jerks)

Subbed parallel bars for rings

Really tough.

M/37/185
CFWU x3
wod
14 minutes
only did the rings on teh first set (first time) the rest were bars. Had my feet on the paralell bars for the HSPUs

Congrats to my wife who knocked 3:00 minutes off her Fran time today.

21-18-15-12-9
95# deadlift
95# hang power clean
95# front squat
95# push jerk

16:50

Last set overhead were push press.

149#/22yom

JT. in 21:25. (bar dips)

Smoked me. I didn't think it would, but after the hspus it was very tough to do dips and then push ups!!! awesome, keep it comin.

27/m/215
HSPU's done in tuck position with feet on GHD bench. Otherwise as rx'd.
13:00

Changed it up a bit...

25 wallballs 20#

30 pull-ups (jumping)
for time

15:26 close to that

Thanks to Rob at US tactical in Encinitas.
A killer workout...

Male, 23, 150 lbs

as rx'd

15:09

push-ups have never been so hard lol.

45/6'/225

Severely underestimated this workout. Thought I would blow through this...

Kudos to Mr. OPT @ 5:02

18:30 as RX'd

Concentrated on full range of motion...

HSPU, against wall,top of head to pad on floor...to full lockout
Ring dips touch arm pit with thumb,to full lockout
push-ups...touch chest to full arm lock-out

I knew I was in trouble even during the first set...I am humbled yet again!

Wayne.

as RXed: 16 mins

completed rx

6:41

Shoulders and arms are killing me.

halfed it... 11,8,5
8:49

13:55
too much time spent in that pussy reststop

16:21. Ring dips were negatives. HSPUS full range with feet supported on bar. Full body pushups on floor.

CFWU 3x15 minus dips
Subbed 3:1 dips to ring dips.
21:15....I need to get some rings.

on asia time, done this morning, didn't have time to post... 22.50. sets all broken. dips done standard and i didn't have time to sub 3 for 1 - i'd have been there for an hour. couldn't lift arms for about an hour afterwards. awesome.

10:55

22:22. Did regular dips b/c I had no rings. HSPU's killed me.

27/M/175
20:52, subbed assisted HSPU using refrigerator. Push-ups have never been so hard!

No rings so I did 3 times as many bar dips instead of ring dips. 12:05

Hurts SO Good

19 minutes. Did HSPU with legs at 90 degrees hanging over a bar and only did a 1:1 ratio on regular dips in place of rings. Push ups = as Rx'd.

wow very tough
hspu legs over bar on squat rack
dips on 2 pvc pipes across same rack

time is not valid reps not complete

20:20 for wod

Mike: As Rx'd except sets 15 & 9 of HSPU were very week and ended up doing piked position: 10:55
Erin: Piked HSPU, Ring dips 42, 36, and 18 second holds: 9:57

M49/195#

14:13 w/some help on HSPUs

Notes: HSPUs done with toes hooked over barbell set at shoulder height. All sets broken. Have not done ring dips in some time...much harder than reg. dips.

32:27

Subbed 3x regular dips for ring dips

Looking at the other times posted, I'm not just embarrassed, I'm ashamed! I spent probably 20-25 minutes doing the HSPUs. The first ten were okay, then my form cratered and I literally did them one by one, with 15-30 second rests in between. Even then, form was not so good.

Dips and pushups, on the other hand, were swift and clean.

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

ring dips subbed for wide dips

time of 13:10

M/34/6'4"/230

9:49

Form on HSPU's was poor, sub'd Bar dips 1:1. Good form on pushups but man were they hard!

16:02 as rx'd, but lost a lot of time on hspu's

Assisted HSPU and 3 x bench dips for ring dips
10:45

Coming back to CrossFit after about a year away and glad to be back.

M/27/6'5"/230

20 minutes of handstand work, getting used to that again, with a total of 10 HSPUs

With just dips and PUPs: 11:00

Bingo- Nice work Darrell! I can hear the foot steps.

18:00. Regular dips instead of ring.

First off, OPT, you so CRAZY!

M/31/#197

CFWUx2 -dips +3 MU's x2 and some hang cleans.

Tried as rx'ed as much as possible:

HSPU's unassisted until the 3rd rep of the set of 15. Then supported on a high barbell (a bit too easy)
All dips on the rings, turned out on the first set, not so much after that.
Pushups were sadly broken.

16 minutes

Post, 2x30 sec handstand hold (wall support). First time I've actually feared my arms buckling during a handstand.

21m/190
for some reason just couldn't up the intensity on this day. sub'd 115# presses for hspu and 3bar dips for every ring dip

26:07

Age: 37
B.W: 154
wod: 12:16 as rx'd

46 yo
193
5'10"

CFWU x 3

HSPU broken w/ feet on wall

No rings for dips

Time for #287 16:00

5:37 limited ROM HSPUs, bench dips

9:01 63 45 27 dips

16:46

previous = 19:33

SSADDASASASASASASASASASASASASASASASAS

CFWU 3x15 sq,ballp/up, situp/ 3x15--back, pull, leg raise

pike HSPU and incline
dips and assited
pushups--------23mins
Extra abs (3x15) hams 3x15, leg ext 3x15, kip pracitce, OH squat 2x10, HpowerClean 1x21

29yom 165lbs

21-15-9
HSPU
Bar Dips
Push-ups

8:07

first time with this. My handstand push-ups are brutal. I've can get a few inches down and that's it. After the second round I could barely hold myself up anymore.

12:19
did shoulder press with 95 lb on first round
then dropped weight to 75 lb for the next two
rounds. did regular parallel bar dips. I hope to work my way up to a real HSPU as well as real
ring dips.

13:28 1/2 ROM on HSPU

Jeff- full ROM all excercises (first time)- 9:15

CFWUx3 (no dips)
13:14

37yom
202#

as rx'd except did bar dips
9:38

16:55

CFWU less PU's

subbed tricep extension machine for dips. Doubled reps.

12:30 not including CFWU

43/m/168

As Rx:

18:40, wow, killer triceps.

21:58

HSPU assisted w/ two bike inner tubes hung from doorway pullup bar, ring dips full, pushups full. Hard, hard, hard.

BW 172

as rx'd

9:40

Just for those who never had the chance to meet J.T., yes he did have slightly over developed triceps, in memory of a true warrior...

38/bw 165

as rx'd

9:02

21-15-9 reps of:
Handstand push-ups - sub presses 95 rd 1, 85 rd 2, 75 rd 3
Ring dips - assitted dips 1:1
Push-ups

Time 18:09

This WOD humbles me everytime!

subbed 1:1 bar dips and HSPUs were done with feet up on Smith Machine.
13:45. All sets broken except 1st. Shoulders were on fire!

Playing catchup...
12:10
Sub'd bar dips, no rings yet.

12:15 leg assists over Oly bar for HSPUs.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

11:02

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

J.T. (First Time)

21-15-9
Ring Dips
Push Ups
HSPU

31:19

Last round of Ring dips was Negatives only.

(Not sure if that was the correct order but that's how I did it.)

I did not use a pad for the HSPU but I do not have much idea how far down I got. I can't tell how deep my Ring Dips were but I know they hurt. I was mostly striving to do each rep as much ROM as I could possibly do.

It hurt. I should have scaled it.

First round wearing IBA 2nd and 3rd w/o
HSPU off smith machine
everything else as rx'd
18:47

M/50/165#

I'm a day behind. Did this on on 6/22.

Warmup: 10 min on lifecyle, 3 rd. mod CFWU (minus dips)

WOD: HSPU, supported feet on squat rack bar and had no rings so did regular dips - 6:50. This one was harder than it appeared to be on paper.

Finished with 2 miles on treadmill.

oops, posted under OPT #209, should be opt mommy, i don't think OPT would sub like that!!!

Age 51/BW 240# "JT" subbed 95# shoulder press for HSPU and bench dips (3:1). 20:40

HSPU w/ smith machine
bar dips
push ups

15:40

As rx'd, 15.45

3 mile run...23:04
then
21, 15, 9
Push up's, Dips, sit ups
6:33

A fe days late on this one...

sub'd seated overhead presses on smith machine for HSPU (I always break blood vessels around my eyes w/ real HSPU's and modified ones are not hard enough)

sub'd dips with 40lb DB between legs for ring dips

as rx'd, 17:58

I didn't do this last time, but after 6 weeks off, I can feel how much weaker I am and how my recovery time has lengthened. This sucks.

10:45

HSPU were good,
Dips need work

41/163
first 21 hspu against wall
15 and 9 hspu with feet on ball
ring dips and p/u's as rx'd
16.42

17:37

21-15-9 reps of:
400 m run
Handstand pike push-ups - 2nd step
situps - 45lb
Bar dips - broken
Push-ups
29:49

Charity-
10:55
full ROM on HSPU & PU not so much on RD's yet

J.T. as Rx 21:24

HSPU done against a wall, ring dips.
The HSPU after the first round were all singles, this one smoked my upper half!

bwt:157
15:09 as Rx'd
need to work on ROM with the ring dips

200#

12:45 as rx'd

"JT"

16:56 Rx'd

17:59

First and last sets of HSPU were decent (for me), middle set... well... let's call them handstand shrugs

Form was sh!t on every exercise.

All in all a disgusting performance = time to hone in on my diet

As rx'd
15:00

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5'9" 167 lbs

AS RXED 12:35, ALL BROWKEN SETS

9999999999999999999999999999999999999999999999999

M 31/200/6'

Did a 5K race today. Got beat by a couple of old ladies and a little kid. 26:15 PR

Age - 32
Ht - 68"
Wt - 205#

CFWU(10) x3, subbed 48/12 double unders
Rest

WOD: 21-15-9, Planch HSPU, Bar Dips, Push-ups

Total - 14:00

Didn't even remember doing this one last year. Attempted to try normal HSPU but gave up after 3 and switch to elevated instead.

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

Oct. 12, 2006

Age: 31; Wt: 240#
WOD - BrandX Pack 21, 15, 9 reps. 80# Press, Jumping Dips, Push Ups
Total - 17:01

last time
061012

self-assisted HSPU and 2 x bar dips for ring dips

18:11

this time
070621

elevated push-up for HSPU
1 x dips between two chairs

15:55

did my own warmup
between subbing and loss of focus the workout ended up like this:

21 HSPU (broken and only doing about 1/3 the ROM
63 dips between a chair with feet elevated
21 pushups

15 hspu as above
63 dips
21 pushups

9 hspu as above
55 dips (remembered near the end to reduce reps)
9 pushups

finished off with 20 pistols per leg and some military presses to get some full ROM for the shoulders.

14:40

(done 6/24/07 after 3 rest days)
27:59...HR avg 140 max 181
About 90 secs shy of PR. Ring dips really got me this time.

mod cfwux3

toe assisted hspu's,all sets broken
16:36

(last time did ~11:00, but also had to do jumping ring dips, w/ asstd hspus)

17:27
HSPU assist with 65" high bar, facing wall

41 yo M 260#

Wall HSPU nose to floor
Rings dips need to be deeper.
Chest to deck PU's (did knuckle for inspiration)

12:04 min

Fighting the aging thing right now.... need to focus and enjoy life and surroundings!

Late post for records.

Mark

37/M/195--Syracuse NY
As Rx'd: 10:11
1st round HSPU unbroken...after that, yeah, 2, 3, 4 at a time. Shoulders were toast!

M 30 76 kg

As Rxd in 50 mins

1st time ever completed. Used ladders to get the reps in.

All HSPUS nose to floor
All Dips full extension
All push ups chest to floor

Some progress, now just need to bring the time down

9:02 as rxed
wu=light jog with S 20 min, cfwux1

35/m/152/67

Subbed 3 dips for ring dips
HSPU very poor form for the third round, but got them done

24:50

About a minute slower than last and a 1.5 minutes slower than PR.

No rings, so

Did 2x chair dips with feet on med ball...spent a lot of time and energy keeping stable!

Did 2x push-ups

Round 1 broke dips and PUs minimally.
Round 2 all broken (HSPU in 3s at end)
Round 3 PUs not broken

Followed with some pull-ups, 5 minutes on the bag, 1000 M leisurely row, and 10 45# OHS.

oh yeah, 6:01

CFWU x 3
WOD as Rx'd
Time of 13:00
Did 3 dips for every ring dip. Triceps are shot!

sub'd pike pushup for HSPUs. The order and combo of exercises dropped my pushups count drastically. Still sore couple of days later. good workout. Forgot the time. 13"ish maybe??

17:10
Handstand push-ups (assisted - legs on back of sofa)
Ring dips (subbed regular chair dips - 42, 30, 28 reps)
Push-ups (knees)

Subbed 30# seated press, bar dips (1:1 is tough enough).

25:00

"Working wounded" with a hinky knee, so I cut my usual DB weight to keep up the intensity a bit.

28/F/110#

25# assisted ring dips

10:14

17:14 as rxd

Posting several days late but here goes...

56/M/195 19.06 HSPUs to a 5 inch box

46/F/125 11:47 incline pushups subbed for HSPU

What a shoulder burner

21-15-9 HSPU's, ring dips, pu's. 14:00 First time doing "J.T." and it broke me down. Good WOD Arms are fried. Definately a little dissapointed at my time, but it will get better.

21-15-9 reps of:
Handstand push-ups
Dips
Push-ups

16:55

36/M/199

CFWUx3 (minus dips & 1 set of pull ups)

18:55
-subbed 3 parallel dips per ring dip

1st time performing JT. Was happy to be under 20 min.

age 35
bw 183

CFWUx2,13 reps (slowly working up to 15 reps)

Forgot my rings, so I did pushups on a pair of balls which I found to be as hard as I've ever found ring dips. Maybe I'm a mutant but I don't find ring dips to be much harder than regular dips?

16:26

9:15 with bar dips 1:1. form was not the greatest with hspu's.

10:34

HSPU's still need a lot of work

sub for hspu: feet on 43" bar, hands on parallets
18.42

wow, everybody on this board destroyed me on this workout.
I had to scale HSPU with on the bar HSPU and didn't have rings so had to do 63, 45, 18 dips
14:56

17:27

65# OHP
Ring dips
Pushups on parallettes

17:40

Tommy - M/31/180lbs/5'9''

First time completing JT as Rx'd!!!
17:20 - HSPU's took alot of time - getting better
Ring Dips are finally there
Adding HSPU to CFWU

Debb - 1st CrossFit ever!!!
Subbed Pike PU for HSPU
Bench Dips for Ring Dips
Push Ups
11:31

Tommy M/31/69" - 180lbs

17:20
1st time completing J.T. as rx'd
HSPU's took most time - add to CFWU
Ring Dips are finally solid
+Becnh Press - 135x20, 185x10, 205x8, 225x6, 250x5

PM - 5K

Debb - 1st CrossFit Ever!
Pike Push Ups
Bench Dips
Push Ups
11:31
45 min Cardio

16:23, feet on bar for HSPU, used rings, had to do jumping negatives on dips at end

16:23 with feet on bar for HSPUs and rings for dips. Had to do jumping negatives at the last.

30 yom/170#

CFWU sans dips x 3
as rx'd...
21:13

************************ 06/28

20:42

Sub'b three dips for ring dips

23/m/170#

J.T. (sub x2 dips for ring dips)

13min

way harder than I was expecting. way harder.

modified: 16 min
db press 40lbx31;25;14
dips 63;45(bench dips);18(Bench dips)
Push-ups 21,15,9

Ian 13:49

Ward 10:46

as rx'd 22.07

17:47
feet on bar in rack.

M/ 77"/ 212
28:30
hspu with spotters, did negatives on ring dips for last 6 of 15 and 4 of 9.

30:12
-All HSPUs assisted / form OK
-Most ring dips jumping
-push-ups good form but sets broken

26/m/217/6-2
070621 @ 1200 on 070803
CFWU 15x3 (0 dips)
WOD: 'JT'
mod to ring dips = x2 bar dips
t=25:35 (8/10 hard)...could only do bar dips in sets of 5!

21-15-9

HSPUs (assisted)
dips
push-ups

14:41

front squat

1 x 105
1 x 115
1 x 125
1 x 135
1 x 145
1 x 155
1 x 165

14:08

(at home gym)

Did this on 7/5. 17:09.
21 = 5:07, 15 = 7:36, 9 = 4:26

175/m/

done on july 26th '08 in Fsj.

as rx'd 9:05