Where did all the John Hackleman clips go?

No rings...Guess that means I have to do 150 bar dips...Yes!!

This is already a rough 3 days...

thanks!

wow..thats gonna be intense!

I know there's a CrossFit warmup, but how about a CrossFit cooldown?
I know that my cooldown usually consists of: 1) lying on the floor, 2)trying not to die, and 3) having people stare at me. #4 is optional and involves me, a toilet, and a clown named Pukie.
Is there any set stretching or anything established?

Thanks.

Quest for the board re: Linda,i know its a little past due but havent had time
I love me some linda, My quest is, when deadlifting 225lbs i found that i could only do 2 or 3 max at a time, should i have brought the wt down? thx a million.

Thanks for posting the WOD so early, now I don't have to stay up past my pathetic bedtime of 8:30pm. :-)

#5 propain-

my cooldown also consists of 1-3! if i'm lucky my #4 includes light stretching...

Can't wait till tomorrow morning.

So multiply by 3 if you don't have a set of olympic rings handy???

How can I sub for handstand pushups?

Brent

Sweet father, another hum-dinger today, I'm glad I have no hair because I won't be able to reach up there to wash it.

Loving the pic of my buddy Brett straining on that load, his poor hands are just torn to shreds. And what can I say about OPT? I've known the man for years, we graduated together, we've stood by each other at our weddings, and he never ceases to keep inspiring and amazing me.

Now about that 500 bucks I loaned you...

#5 Propain
Ya, it sounds like you got the cool down right...

I got the following comment the other day while doing "Linda,"
"Is that CrossFit you're doing?...I like watching you...ah...suffer."

Another great inspiring video.

Good work guys.

This one looks like fun. My legs were heavy today. They'll be even heavier tomorrow.

Ring Dips and Hand-Stand Pushups. Awesome mix. I could use the practice.

Looking forward for tomorrow.

I like these run/lift combo's, it give the psuedo perception of "rest" during the run just as long as I can keep a good pace.

Regarding cool down. Since I'm usually sucking wind, in an otherwise quite gym, and drawing the usually attention, I run/crawl out the front door, take brief walk, and do some light stretching.

26:35
HSPU head to floor; back is bad enough without crazy arching to get nose there. HSPU ate 12 min...

Exact opposite of #15, the bwt exercises give me "rest" to recover from the suck-a$$ runs.

I'm trying to think positive here- the only way to become a better runner is to practice.

yesterday-
This was one of those workouts that sucks BIG time during but feels amazing once it's over.

33:37
Did the run all 3 rounds
Assisted L pullups
Body rows
Some kind of kipping pullups

I could not and would not have done this on my own. Big thanks to the guys at the Black Box NYC for telling me to shut up, suck it up and do it in the most encouraging way possible. Also for telling me to "be aggressive" when trying to kip. Good advice.

for the record......i'm the most competitive person ever to walk the face of the earth. crossfit games have gotten my competitive juices flowing. definatlely something to push toward and something that i can be competitive in. i hope everyone has a good night. wod tomorrow will suck.

#5 Propain
I'd agree that it sounds like your cooldown is right on par. The other day I got two questions during my workout 1) How do you stay so motivated when you're so close to puking? 2) Doesn't that hurt?

Just got to Japan--I'm off to search the neighborhood for a pull-up bar so that I can catch up with yesterday & today's workout. There's gotta be a school around here somewhere.

Hey Brent... At One World we put our knees on the highest "box jump box" and put our hands super close to the box on the ground. That way you have a similar motion without all of your body weight. I put an abmat under my knees... Have fun!

I almost puked today on the 3rd 800...ate too soon before a workout. I was motivated for everyone to move out of my way so I could get to the pull-up bar faster.

Tomorrow is going to SUCK. I can't wait for my birthday present, a nice new set of rings to be able to fully do these WODs. Until then, plowing through 150 bar dips! This WOD is going to hurt A LOT more then it looks on paper people, be prepared.

As for a cool-down I'll either walk, jog, or row at at about 50% intensity or what I can must for at least 5 minutes, then I have a stretch routine I do.

You know what's cool about CF? All those guys didn't look like freaks - they just looked like athletes and normal guys. The beauty of this system and all that it encompasses creates athletic "monsters" in the words of Coach, but doesn't create freaks.

I like knowing that I may not excel at any one lift in particular, but that my overall fitness is going through the roof. The carryover into my job and life is the greatest reward - not having big arms or wide lats.

Congrats to all those who competed in the CF games. IMO, just attending and competing makes you all winners. To the top competitors, you set an example for the rest of us to follow: that ordinary people can achieve extraordinary results following CF.

On a somewhat unrelated note, this workout is going to be tough!

#20 Chris N,

Where in Japan? I'm in the Yokosuka area myself.

On topic, this looks like another doozy of a WOD. I'm still not great at the bodyweight exercises yet. For the CFWU, I can only sub in 3 HSPU (building upto 10) so it looks like pike for me.

#160/M/18
This is for yesterday's
21:03 as rx'd (only sub was knees at chest for L-pullups, still can't do full extension)

P.S. Has anyone noticed that doing Crossfit after a while improves your will? I can't imagine myself pushing this hard in the past and I feel like CF makes me push myself to my limits and overcome obstacles by sheer determination.

Does anybody feel similarly?

Being a top 3 CrossFit Athlete...Big Time Accomplishment!! Inspiring Work

Talk about punishment.
I missed Sundays WOD for work so, I did it Monday (rest day). you might remember it..= 5X 400m sprints/25 back x-tensions

Now, followed by 3X800m sprints & 3X400m sprints!
I love it!
i am leaner, stronger & faster.
thankyou CF!

I'm going to venture a guess that the 150 dips and 50 HSPUs will eat up 75% of my time tomorrow if not more. Will have to keep notes.

Hey all,

Tomorrow is going to be a test day for me. I totally agree with #25 Kurt, my willingness to push myself in the gym and in general has gone through the roof since I started CF about three months ago. I'm nowhere near doing the daily wod as rx'd (I usually shoot for 50%), but my progress has been great, so here's my test:
40 dips (no rings)
run 400 meters
40 pushups
run 400
40 HSPU (I'm terrible at these, but I'm going to try)
run 400

I'm posting this now so that when I post my results tomorrow, you guys can give me a hard time if I wimp out :)

Wish me luck :)

Missed yesterday's WOD and thought I could double up on this one. Having second thoughts!

#5 Propain

I make sure that there is a "foam roller" nearby for me to use after I finished the WOD. They keep your muscles loose and you won't be as sore the next day.

work has been crazy-7am to 10 pm, gym hours suck-7 am to 8 pm, watching these great vids with no place to do workouts is driving me nuts. definitely gotta get that garage gym set up. great workouts, great vids, great athletes, and great motivation. keep it all up!!! my rest days are gone for august.
on paper i say i'll do tues and wed workout, i have a feeling i'll be thinking differently after one of these workouts. 3,2,1, go x2

I've been wondering: when a workout calls for handstand push-ups, are they meant to be freestanding, or leaning against a wall? I'm guessing it's one of those "if you can do it, do it" things. I've been working freestanding for a while, but still don't quite have the balance for 40...

I can't wait to do this one....

I think someone at CFHQ has gone crazy! 50 HSPU? Well here goes nothing! 1-2-3 GO!

26 yom 6'2" 155#

Just finished today's WOD:

800m x 3
40 strict pull-ups x3

21:44 Abs still sore from L-pullups

We have another crossfitter here!!! Introducing my wife, "loramora," here to join the fun. Tonight was her first WOD, modified, but nevertheless followed the WOD as close as she could. She had never RUN over one mile straight in her life, and tonight she did one and a half.

800m x3
15 pullups on gravitron x4

32:00

I relish weeks like this. Big workouts you can really dig into and ones that really scare you once you start. Bring those ring dips on!

Scaled down to:

Run 800 meters
20 tuck pullups
Run 800 meters
30 strict pullups
Run 800 meters
40 kipping pullups
(Run 400 meters)

Time: 34:20

Added a 400 meter run at the end because I tried doing the last 800 barefoot on fake grass, and the turf was way too hot, so I kind of fudged it, in a way. Anyway, rest day for me tomorrow.

How much weight is he deadlifting in the photo, the bar looks a little bent !!

22 yo

29:23
all 3 800s in under 3:15
L pulls were eatin up the clock

This is going to be sweet! What a day three, I can't wait to get after this one. Go Ducks!

Stupid injuries forcing me to rest!

It'd be cool to get an interview with the winners of the CF Games - the fittest person on the planet, just think of that...

Colm
-Continuously inspired by Crossfit

17'38"
subbed 1:1 bench dips for ring dips. I was going to do 4:1 but they hurt my shoulders in a don't do these sort of way. subbed pushups pike off of a washing machine for HSPUs working nights this week with only a treadmill a 1 pood KB and a pipe to do p/us on. Thanks Coach for series of WODS I can do in an austere environment.

17'38"
subbed 1:1 bench dips for ring dips. I was going to do 4:1 but they hurt my shoulders in a don't do these sort of way. subbed pushups pike off of a washing machine for HSPUs working nights this week with only a treadmill a 1 pood KB and a pipe to do p/us on. Thanks Coach for series of WODS I can do in an austere environment.

Hello Hello oh humble people of CrossFit. How is everything this fine day?

Question: Is it alright to workout at night?

Question#2: Where could I buy custom CrossFit shirts? I need about 10 shirts with "CrossFit" and numbers 1 - 10 on the back.

Thank You.

Were do i find Sub Exercises? ty.

Hey Jim Fitz,

Congrats from all the old school from the Rock!! In fine physical form...as always.

PB.

As Rx'd
Push-ups done with feet on 20 inch box and hands on PVC parallettes.
400's outside
At 10:12 was starting HSPU's
Total Time: 24:18

156bwt 26yo m

as rx'd about 11-12mins

Subbed standard dips, and self assisted HSPU. Zack and I both finished in 18:25.

Subbed regular dips for ring dips and did HSPU against a wall. Depth was every part of 0.5" (gotta start somewhere...lol).
22:12

M/48/5'10"/172

For time:
50 Ring Dips SUB 150 parallel bar dips
Run 400 meters SUB Row
50 Push-ups
Run 400 meters SUB Row
50 Handstand push-ups SUB hooked toes over a bar in the power rack
Run 400 meters SUB Row

20:01

M/42/6'0"/193

For time:
50 Ring Dips SUB 150 assisted parallel bar dips
Run 400 meters SUB Elliptical
50 Push-ups; last 10 on knees
Run 400 meters SUB Elliptical
50 Handstand push-ups SUB hooked toes over a bar in the power rack
Run 400 meters SUB Elliptical

24:19

150 dips
400 m run
50 push ups
400 m run
1, 75# push press
1 min. or so of realizing that my shoulders were smoked and taking weights off the bar
50, 45# push press
400 m run

21:56

All runs were .25 miles on a treadmill. I did the push press because I have about as much coordination and balance as I do good looks, and that ain't good! I think when I try to do them again I'll wear a motorcycle helmet.

I think Coach's plan today was, "Well, let's take every muscle that isn't sore from yesterday and make it sore today."

You cruel, cruel man. lol

THANKS COACH!!

subbed regular dips for rings, and burpees for handstand pushups. dont know why i did that.
everything else as rx'ed

19:47

Zane #6

Take a look at ystd's comments with questions at #8 and #30, answered several times and several ways (including mine around #128).

Good luck.

21:16 subed 95lb barbell press for handstand pushups still working on 1 handstand pushup nevermind 20!

age 41
bwt205#
stat. bike 15 min
c2 rower 15 min
300 jump ropes w/ 20# vest
CFWU minus dips
WOD - 23:05 (assisted hspu and 150 bar dips, otherwise as rx'd).

Scaled everything to 30 reps. Did HSPUs by putting feet on 20" box.

Time: 10:30

Age:29
BW: 160

29:27 HSPU's were head to pad 4 inches from floor

#37 - Loramora - Welcome! Keep up the good work. I look forward to reading your posts!

24/80kg/m

40:37

Started hspu at 14 mins. Done head to floor style and mostly singles, last 7 reps were negatives. Did 75 hspu for time on monday so this hurt like hell.

19 minutes

...but in this WOD, I was doing HSPU but degenerating to one-rep sets. So I stopped at 11. For time's sake, I cut it short, since to finish this would have taken another 50 minutes.

Hanging head in shame.

CFWUx3

1/2 intensity week:
Did 400m runs, and 25 of each exercise,
21:41

HSPU took over half of my time. I have been working on them (I can get my head down to 2 books on the floor), but had to use 4 books by the end!

26/6'6"/204.6 lb
CFWUx3

1/2 Intensity Week
Did 400m runs and 25 of each exercise
23:00 (started HSPU at 10 minutes)

35/175lb/m

1 and a half weeks in. My arms now feel like mashed potatoes.

WOD scaled
50 regular dips
50 pushups
30 strict push press + 20 elevated pushups
3 x 1 mile bike in between (knee injury)

19:45

I modified the WOD a bit as I did a 5-k trail run followed by 150 dips,50 pushups,50 handstand pushups(off the back of my truck) for a total time of 36:44. The pushups were the hardest right after the dips for some reason. Don't know why, but they hurt bad.

Way to represent the North boys!

I only modded the dips to 50 bar dips.
20:42. I suck.

As Rx'ed in 15:13.
Range of motion on the Hand stand push ups was terrible. Need to work extra on them. Finished with some 135# shoulder pres and push jerks. Have a good day.

43/160/M

20:28

sub ring for 100 dips
Mod HSPU for 50 on smith rack

First time using smith rack with legs bent, and offered more control. I did about 10 on my own, so will work to increase that number over time.

New to CF and loving every grueling moment of these WODs. Taking some time to get accustom to the movements/exercises. Thanks to everyone who takes the time to post comments! Definitely a motivator to see others hurting as much as I am! Looking forward to sharing my adventures/misadventures! Thanks to all and thanks Coach!

WU
.5 mi on treadmill
WOD
17:06 on treadmill and assisted HSPU

So...this is where my core is...wow...32 yom, 5'10", 190lbs...did 100 bench dips, 50 pushups, and 50 piked pushups off the sofa for hspu...time 22:28...thanks coach.

M/35/215 lbs

Back into the gym after pulling my back. Taking it easy.

Today's WOD, modified:

CF warm up
+
DIPS: reps 15+15+10+10=50
run 400 m in 2:25
PUSH UPS: 15+12+6+10+7=50
run 400 m in 2:21
1/2 HANDSTAND PUSH UPS: 5+3+3+4+5=20
run 400 m in 2:13

Total time: 22 minutes 55 seconds (not including warm up)

15:24 - ring dips with elbows straight and rings turned out and away at the top, chest touching floor pushups and full extension at the top, nose to floor HSPUs with full extension.

This WOD will make the kb jerk session interesting - I bet I use lots of leg drive to get the bell overhead!

ooh, I've been looking forward to doing HSPU again ever since Diane!

32/M/72"/165

Todays WOD

20:55

Really PO'd cause I had a good time and then my handstand pushups took over half of my total time. Reps were mostly singles with 2 reps thrown in for good measure. All nose to floor and I think I paid the price for that, since my last 10 reps were mostly negatives with a half pushup on the upwards movement.

Oh just want to add it was as rx'd

today's training: Fran 6:28 min
Gonna do the wod tomorrow.
have fun, Johan

ring dips - 15 first set down to 2s and 3s by the end. First set "mature", by the end rings turned in and straps touching arms.
push-ups - broken 10-10-10-5-5-5-5 otherwise "honest" (no "1-2 up 1-2 down" because of running clock)
HSPUs with feet on countertop 10-10-10-7-8-5 (I think I help too much with my legs, next time pike position)
Full ROM all exercises
20:51

I changed order as my HSPU are my weak link and I would not be able to do them at the end

50 HSPU
400 m
150 regular dips
400 m
50 pushups
400 m

43:40

run was relaxation component today, doing 150 dips were bit long...

male/40/182lbs

32:57

run 630 meters
50 paralell bar dips
run 630 meters
50 honest pushups
run 630 meters
20 standing db military press with 30#
30 " " " with 20#

not sure why the hardest exercise would be put at the end when you're least likely to be able to perform it with any quality...

31m/6'3/215

50 rings
.25 mile on tread
50 pushups (honest)
.25 mile
50 mod'd HSPus with toes on smith machine at 6' mark
.25 mile

20:14

"..brother seamus? ..what, you mean like an Irish monk?"

27 yo/m 205lbs
23:30
2:1 on the dips

Bwt: 132

As Rx'd:
16:22

HSPU's definitely broken into singles for at least the last 15-20

subbed reg dips for ring dips
hspu assisted

11:20

42 yo/ bwt 177
handstand push-ups against the wall...nose to the floor

16:22 as rx'd

HSPU were brutal. Normally, I bust those out in sets of 15 no prob. Today broken into sets of 5...

scaled: dips on gravitron,rowed 500m after each, PU from knees, HSPU elvated feet on smith machine.
19:48

As Rx'd 18:56
but
Subbed 150 Bar dips for Rings

HSPU were definitely brutal, I agree completely with #89 freddy c, I was down to singles by the end.
Never thought I'd find myself praying for a 400m run.

Best of Luck to all for tomorrow's WOD.

'Pain is temporary'

PS I did a couple of sets of ball slams after this and was "reprimanded" by a bodybuilder/so called "instructor". My efforts to explain crossfit's aims fell well and truly on deaf ears.
I'll keep you posted when I inevitably punish him in the future!!

As Rx'd 18:56
but
Subbed 150 Bar dips for Rings

HSPU were definitely brutal, I agree completely with #89 freddy c, I was down to singles by the end.
Never thought I'd find myself praying for a 400m run.

Best of Luck to all for tomorrow's WOD.

'Pain is temporary'

PS I did a couple of sets of ball slams after this and was "reprimanded" by a bodybuilder/so called "instructor". My efforts to explain crossfit's aims fell well and truly on deaf ears.
I'll keep you posted when I inevitably punish him in the future!

HSPU at the end of the workout? That is nothing but evil...I did them assisted, but it was still ugly

50/195

21:54 as Rx'd. HSPU's were brutal at the end.

30 ring dips
400m run
30 strict push-ups
400m run
50 assy. hspu (feet on a 4'bar)
400m run

16:52

Hey guys, I was doing 20kg push press yesterday, 50 reps in as little time as possible, and realized that at this light weight it's much easier to do push press jumping jacks. I got into a rhythm and finished them easily. Any comments on how this could be bad?

Push press jumping jacks are performed as jumping jacks, but your arms hold a barbell and move it from your shoulders to over head. The pace is about the same as regular jumping jacks without any weight.

29yo/m/150lbs.

as RX'd - no subs
16:30

taught 40 minute spin class prior - nice warmup

all runs were .3 mi because treadmill only had to the tenths.

41yo/f/165
CFWU x3 sans pullups/dips
50 dips hands on bench
run .4mile on treadmill .5 degree incline 7.0mph
60 pushups broken into sets of 10
1st, 4th standard pu
2nd 5th hands on bench
3rd 6th standing hands on wall
run .4mile treadmill -.5 degree decline 7.5 mph
50 modHSPU knees on 40" box
run .4 mile treadmill 1 degree incline 8.0 mph
felt the slightest beginning of prepukie at end
enjoying the runs and confidence as speed increases

28 yom 225#

Subbed 100 parallel bar dips for ring dips
otherwise as rx'd
28:55

HSPU were brutal! Sets of 3 to 5

41yof 165
CFWU 3x sans Pullup,dips
50 moddips hands on bench feet on floor
run .4 mile treadmill 7mph
60 mod pu sets of 10, standard, hands on bench, standing hands on wall
run .4 mile treadmill 7.5mph
50 mod HSPU feet on 40inch box
run .4 mile treadmill 8mph
approx <20min

As rx'd but dips were on dip bar and run was on treadmill at 6 min/mile pace.

29yom/162/5'7

400m
50 bar dips
400m
50 pu
400m
50 hspu

21:06

197#

23:55 as rx'd

#25 Kurt: I couldn't agree more. I think I push myself harder with CF because I saw immediate results and now I can compare where I started from to where I am now and it makes me want to work even harder.

Today's WOD:
As Rx'd
20:23 (Hope I remembered that right, if not, I am sure I will hear about it)

P.S. Ring dips are really hard! If you order rings off the internet, you will actually have to use them eventually!

Awesome vids, inspiring efforts, incredible performance, can't wait to see the gal version. Paul

ouch!

2nd wk w/CF

~24min

150 reg dips
hspu need work
lovin' it

CFWU x 3 - dips

Sub'd bar dips for ring dips and elevated legs on smith machine bar, 3rd latch from the top to sub for hspu
75 bar dips
50 p/u
Attempted hspu to failure (only 2 completed) before using smith machine
Sprints on treadmill, slowest 1:33

30 min

Because I am a member of the Dayton gym, we do different WOD schedules. Last night's for me was done with Karen, and she's just as tough as she is pretty.

I did:
3 Rnds of
20 wall balls at 20 lbs
15 Dumbbell swings at 55 lbs
10 pull ups

The 55 lbs was a jump up from 40, and by the second round I was gasping (first time that hard), I dropped back down to 40. I was being defeated, but Karen's example helped me regain focus and I persevered into the third round.

I learned a hard CrossFit lesson last night; do not wrestle bears on a whim, because when I was done, I was beat, beat, beat. I failed at the weight, but I did finish at 12+ minutes, double Karen's time.

I am going to request a Magic Sponge the next time I work out with Karen.

M37/181#

27:36 as rx'd

also...
Zac Pine
M37/160#

27:30 as rx'd

great programming!

34m/5-10/165

30 ring dips + 20 bar dips
treadmill 9.0 @ 1.5 incline
honest push ups
treadmill 9.0 @ 1.5 incline
10 HSPU against wall 40 HSPU assisted
treadmill 9.0 @ 1.5 incline

22:15

29/M/185

17:51

HSPU with toes over bar on top rung of squat rack.

36m/5'11"/210

22:00
400m @ 7.0
50 ring dips (sets of 5)
400m @ 7.5
50 push ups (sets of 10)
400m @ 8.3
3 HSPU, 15 pike pu's, finished with push press.

CFW x 1
pre- MU practice
WOD 22:07 as rx'd (sorta). HSPU got uglier and uglier.
Congrats to the CF Games winners! I bet that was a great experience.

15:47

subbed 2:1 ring dips

CFWU x 3

WOD(scaled down):

50 Bar Dips
Run 400 Meters
50 Pushups
Run 400 Meters
50 Assisted Handstand Pushups
Run 400 Meters

16:33

sub'd 49 self-assisted HSPUs with toes hooked under the bar in the smith machine for HSPUs.

all else as rx'd.

time: 27:02

runs: 1:21, 1:30, 1:40
ring dips: 10-5-3-2-3-2 (25 remaining reps were singles - and they were not pretty)
pushups: 10-10-10-5-5-5-3-2
HSPUs: 1 got one good one, then sub'd with self-assisted - or it would have taken a ridiculous amount of time.

Time 24min
50 dips
50 pushups
30 HSpushups
max speed on treadmill (10mph)
Did "Linda" yesterday and feeling it.
Had to run upstairs for the treadmill.

Danielle-
22min
40 assisted dips (105-115lbs)
40 pushups
15-20 HSpushups
(knees on about 18" box)
7.4mph first two runs
7.6mph on last run.

26:34... That was rediculous. I finished the first two rounds in under 9 minutes. Yuck.

15:13 as rx'd

No workout yesterday due to another insane day at work.

Today's workout was very deceptive--gasping for breath and dripping sweat by the end.

CFWU x3 (10 reps, minus dips)

My mod of Brand X "puppies" mod:

20 beginner dips (no rings) Hah--actually did 25 as I stupidly forgot to set my stop watch!
Run 400 m (2:12)
20 "honest" push-ups (not the "PT test" kind)
Run 400 m (2:06)
20 elevated pushups with feet on 9" box
Run 400 m (2:05) (I was a distance runner in a former life--LOL!)

Total time 21:53 (about 6 minutes taken up by walking between cellar and street where I do the run--but, hey, I'll count it because it helped me to catch my breath!)

I'll be lucky if I can lift my arms to wash my hair in the shower tomorrow.

The top cross fitter vids are very inspiring. Congrats to the top three.

I would just personally like to give an honourable mention to Chris Spealler, who I believe came in 4th. If you watch the vids regularly you will have seen Chris chewing up WODs.

Thanks to all you top guys and girls for showing the rest of us that we can be more.

Cheers.

31 yom@185lbs

500m run
150 bar dips
500m run
50 push-ups
500m run
50 HSPU w/feet hooked on bar about neck high on squat rack.

21:22

41 YOA 220#

16:24
Subbed reg. dips for ring dips
HSPU with legs on smith machine bar

Quick question....should I down grade the WOD to my level or just do as prescribed but take more time? The latter seems to really kick my butt in a good way, and I feel thats what I should be getting.

22 yom 155#
18:46
Feet on box for HSPU since I can't do a handstand yet (spent some time practicing handstand after workout). Otherwise as rx'ed.

41/163
I normally can do handfuls of hspu's at a time, but I couldn't do a single good one during this wod...HSPU's morphed into just hand stands...
29:26

bw - 212

time: 36:10

(feet on box for hand-stand pushups)

Yes, Nubie, definitely! Scale to your own ability. The BrandX Martial Arts site (Google it for link) always has a scaled WOD on their forums so you can choose the one that best fits your level.

As for me... 40 yof, 149lbs

WOD scaled and modified (subbed 500m rows for 400m runs)

30 dips (broken)
500m row (1:59)
30 press-ups (broken)
500m row (2:00.5)
30 military presses (20kg/44lbs barbell) (broken)
500m row (2:04.5)

20:00 (wasted some time adjusting rower displays)

This one came close to making me vomit. I had to have a nice lie down after I'd done. Not bad though, this is the first time I've pushed myself since I had that weird episode with dizzy spells and palpitations in June, and happy to report I'm close to being back to normal now.

f/38/5'6"/139

Lots of mods here:
50 very modified HSPU - more like decline pushups
50 honest pushups, that took a loooong time to keep them honest
50 chair dips

21:56

don't really know my time, 15 minutes in I got a fire call ( volunteer fire fighter ) but once i got back i finished it for a rough time of 28 minutes, either way, i love crossfit, glad a buddy convinced me to try it

Wheee, good one!

50 regular dips
400m run
50 regular push-ups
400m run
50 assisted HSPUs
400m run

Time: 19:59

m/50/188

40 min

50 dips (not 100)
50 pushups
50 mil presses 75# (my arms wouldn't even consider HSPUs)

broken into lots of sets

32/m/190

As rx'd

18:00

I had to break down the HSPU into sets of ten then sets of five.

all I can say right now is Hoo Yah....this is motivating, on my way out to Haze myself.

400 m row
50 assisted dips @ 110 lbs
400 m row
50 kneeling push ups
400 m row
50 shoulder press @ 35 lbs

26:45

39/M/176

Last night I posted the scaled workout I was going to do:
40 Bar Dips
run 1/4 Mile
40 Pushups
run 1/4 mile
40 HSPU
run 1/4 mile

I posted last night so I'd have the motivation to actually finish, because I knew I'd want to quit. Aaaaand...

I finished. 49:36
I was really ticked that my dips weren't stronger, I can normally do 10-15 ful rom dips during my warmup, but today I couldn't do one. I felt really weak, maybe nerves, but I did 40 prom dips, 40 honest pu's and 40 prom hspu's. All sets way broken. Disappointed to some extent, but I finished!

26:40 as rx'd (gaucoin, missed you by seconds)
started the hspu at about 10:17 and they were all singles.

post: Annie as rx'd = 10:17 sit ups with AbMat

25:30 as prescribed, except self-assist w/feet on barbell on squat stand for HSPU and runs = 440 m around my hilly block.

22:37

HSPUs were assisted in the squat rack with bar at chin height.
Note: 50 unassisted HSPUs would easily add 50 minutes to this time.

18:59

33 mins as rxd

21 yo - M - BW 165 - 1.73m

CFWU
2 rounds sub'd ring dips for bar dips

WOD

25.20

finished 2nd 400 mtr in 10 min.

HSPU were terrible! Did them assisted against the wall in sets of 5 with enough rest.

Gonna do skip tomorrows WOD and do it Friday got a soccer game tomorrow which will cost me all my energy.

Have a good one!

3 - 2 - 1 GO!

m/33/5'9"/176-[92 days since CF Columbus Ohio]

CFWU

150 Dips 23:50 is that right???
400m run
50 Pushups (2x25)
400m run
20 HSPU (pukie smiled at me)
400m run

42:04

Got my but smashed today ...

Subbed 150 bar dips for the ring dips. Not as bad as I thought it would be. Runs were good breaks. Still smoked from last set of 3 WODs and yesterday.

22:08.

First Crossfit WOD I've done.
50 bar dips
25 gravitron dips
.25 mi @ 7 minute pace
50 pushups
.25 mi @ 7 minute pace
50 HSPU supported by knees 4 ft. off floor
.25 mi @ 7 min pace

Total time: 37:41

sub 30 bar dips, 30 pushups and 30 swissball pushups

17:24

After 15 hspu's shoulder injury forced a change to regular pushups.

19:47

As RX'd, except for subbing 150 bar dips for ring dips:

:27::50::69

Outdoor runs are kicking my butt (steep elevation) -- 91.6 °F/Scattered Clouds/Wind: 1.0 mph/45% hum

As RX'd

19:20

I couldn't muster any desire for this one so i worked on presses, 4x5x105,1x3x110 and deads, 4x5x235,1x5x255. Off for an easy swim in the ocean. Thanks,but no thanks, Coach! BW:176 Y/A:58

Ugh. I try to do the WOD's as and when posted, but

An embarassing 15 or so minutes...

My abs are still shredded from the Ham-glute situps, so I could only do 5 pushups at a time.

I got to the HSPU's and couldn't even keep myself up long enough to do one, three times. After 5 consecutive topple-overs, I gave it up and went into the sauna to sweat for 15 minutes..

www.angrydalty.com/crossfit.htm

26:42..first run in a while & first HSPUS since hernia surgery 2 mos ago.. the HSPUS were naturally the time consumers & I know what to concentrare on now.

as rx'd, stopped at handstand pushups though.

20:40

Regular dips x50
Push-ups x50
HSPU's w/3 blocks <50
runs @8.0 mph

40 mins

25:50 but only 25 HSPU, as they had already eaten up 7 minutes. Clearly I know a weakness for working on.

3 2 1 GO

cfwu normal since no rings exist in gym added the warmup dips to my 150 total still gave in at 145

all runs at 7.5 mph double my old speed

pushups were a breeze two sets of 25 could have done them in 40/10

push press 135 in place of hspu 5x10

25 minutes

The video was great. It was nice to see all 3 top placers. Gaucoin is right, very inspiring.

#37 Loramora- Welcome and happy CrossFiting

#104 Paul- Good to see you back, hope you are settling into the new digs.

Kelly Moore and Speal- Awesome times!

Today wasn't really my day.
Coach did a wonderful job picking all of the exercises that I'm bad at. Thanks Coach. :)

K-
WU- garden/ yardwork- 1 hour
Subs-
150 negative bar dips with a push off (sets of 3 x 50)
row 500 m
50 pushups on knees (not honest and broken)
row 500 m
50 HSPU with knees on 21" bench, limited ROM, broken into 7's
row 500 m

Time- 41:22
1/2 way through I just focused on finishing and no longer cared about my time.

N-
WU- row 826 m in 4:00
Subs-
150 negative bar dips with a push off (sets of 3 x 50)
run 400 m
50 pushups regular, but not honest (broken)
run 400m
50 HSPU with knees on 21" bench, limited ROM, (broken)
Run 400 m
Time- 39:15
She felt better about today's WO than yesterday's.

L-
WU- row 800 m
Subs-
150 bar dips with feet supported
run 400 m
50 pushups regular, but not honest (broken)
run 400m
50 HSPU with knees on 21" bench, limited ROM, (broken)
Run 400 m
Time- 37:43

Kate

M/34/5'10"/163

Warmup: 1mi. easy run (09:00)+ 5X100m CSS (technique and form work)

WOD as R'Xed: 23:54

Self assisted HSPU (on wall), all runs on a treadmill. HSPU technique feels weak and unbalanced. Definently the hardest discipline in the evolution. So long as you had a place to set up the rings, this would be a great track workout. Waiting for the treadmill to get going is frustrating.

Cooldown: stretch and 1mi. easy jog.

41yom / 149

CFWU x3 x15 (-Dips)
WOD - 25:47 As RX'd

Over 15 minutes spent doing the HSPU's. I can usually get about 15 out of the gate on these but after the Dips and Pushups it was all 5's, 3's and 2's. I was taking too much rest between attempts should have just done singles with as little rest as possible I think I could have gotten through it quicker. Runs were at 6min/mi clip with no issues. ring dips and Push ups were broken but done correctly and moderately fast.

Post - Hang Squat Clean Practice with 45# bar

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

As rx'd 26:54.
^^^^^^^^^^^^^^

OMFG!!! That really hurt.

36yo/m/200lbs

100 jumping ring dips
500m row
50 honest pushups
500m row
50 jumpband-assisted HSPU
500m row

26:22

So NOT fun.

18:59

All broken, and HSPU w/feet on work bench to assist. Ring dips are improving due to using rings in the CFWU and as a wake up in the A.M.

Must have been all that "Office Space" talk yesterday. I went in and got 30 days notice and a severence package. Pluses: quit downtown globogym and worked out in garage today. Can work on what I suck at-- O lifts, tan, not having a firefighting job, finish painting the house. Minuses: a tangible end date to income. :)

hey everyone, idk if this is the right place for this but im 17/m/168 and ive been crossfitting religously(sp) for about a month. Ive definatly noticed improvments in ability and looks (im doing it more for funcionality than anything, but thats not to say looking good isnt on my list of things to work towards). However i have a bit of a gut, and the side's of my stomach are a bit flappy too. Im kind of self consience but not to the point where i wont take my shirt off or anything. I was wondering if i should do like an ab workout during off-days or every other day, or just let it be taken care of with time/crossfit. Thx alot guys-

-Marty

20:07

sub'd assisted dips 95# and partial HSPU's rest as rx'd. Had to do my second 400 m run on the treadmill as there was a moose in our driveway!!!

100 bar dips, hspu with fet on bar at about 5 ft. 21:00 min even.

i hate 400's the same today as i did back in high school track and wrestling.

#161
Hey Marty, That's a great question. Personally I would NOT recommend the additional ab work. Keep in mind that spot reduction is impossible, so all the ab work in the world will do nothing to remove excess body fat around your midsection. When fat comes off your body, it comes from all over, you can't control where it gets burned. You are on the right track for fat loss doing Crossfit. What you might do for additional fat loss is LOW intensity moderate cardio, such as cycling, rowing, hiking etc... Just be careful to allow adequate time to recover from everything you're doing. The other side of the coin is caloric intake, be sure you are slightly restricting calories, so as to create a slight deficit. Hope that helps!

5050505050505050505050505050505050505050505050505

Male/34/6foot/184
dips on bar
handstand push-ups 70 degrees feet on wall

time: 16:50

pushed the 400M to a constant 9 miles per hour

5050505050505050505050505050505050505050505050505

modified as follows:

100 dips on 2 folding chairs (ouch on the hands)
400m run
50 strict push-ups
400m run
33 military press/pushjerk with 55# barbell
aprox 45 min.

Still in Schroon Lake. Clock broke mid stride.

164-

Thanks alot Tim, I think from now on after im done doing crossfit ill cool down a bit then go for a slow run/jog for a mile or two. I'm sure that will help speed up the process of losing fat and it will most likley get me in better shape for crossfit too. I eat really healthy as it is but i'll try to stay away from excess carbs and fatty foods alltogether now. Thanks again-

-Marty

50 ring dips
400m run (treadmill, 11mph, 1% incline)
50 push-ups
400m run (treadmill, 11mph, 1% incline)
5 hspu
30 hspu self-assisted on power rack
15 hspu negatives
400m run (treadmill, 11.5mph, 1% incline)

time: 19min

the hspu were an exercise in muscle failure. on the negatives i was afraid i was going to brain myself.

HSPU: sub elevated feet at chest height with parallettes; others as rx

20.59

11:58 sub 150 dips for ring dips

15:00 minutes as rxd.

23 minutes.
I bought rings from the power ring site so I got a chance to use them.
the HSPU's took forever. Had to move to a mat since I thought I would fall on my face.

#13, Jon H, yep I from Calgary.

WOD:

50 dips, 400m run, 50 pushups, 400m Run, 50HSPU, 400m run,

time: 28:49 and then I tacked on the following

15PU, 400m run

for a total time: 32:42

Hi Kate, thanks; I'm not off yet, just stole a minute in between packing to take a look. May get to sneak in a WOD today though. Should be settling in Memphis by mid month - long drive, a few friends and national parks to visit along the way. I may get to show the bears a WOD or two.

Paul

Neil(50)

Missed training yesterday, needed day off.

Tried to do a combination of yesterdays and today's WOD.

1000 mtr row + Burgener WU

Run 400 mtrs + 20 pull ups + 20 dips

5 laps for time

31.53

Running is definitely getting more manageable

Have a good one

Neilfit.

cfwux2

As rx'd: 32:05

36:13
started with the run and ended with HSPU

does anyone know why the videos on my screen shut off (I have sound) within 10-15 seconds of the end of the vid? thanks for the insight-longtime Luddite here

23:31 w/ 500m rows and HSPUs against tree.

285#/43 yom

50 asst'd BWT dips
Row 500m
50 push ups
Row 500m
50 40# DB Shoulder Press/Push Press
Row 500m

22:28

m/33/5'7/150

cfwu x 3

time: 24:40

all 400's at 1% on treadmill at 11-12-11 mph

50 dips between two bar stools
50 pushups
50 hspu broken
50 dips same as above

36M/5'10"/165#/WOD no. 10

Sub'd 150 bar dips for 50 ring dips.
HSPU done w/feet against wall for balance.

While listening to: Bob Mould - Body of Song

47:25

My times are still WAY slower than anyone else posting. But for now, I'm satisfied with just being able to complete each WOD.

28/f/154#

30 self-assisted dips in a corner between two low walls
400m run
30 box push-ups off a low wall
400m run (with 15-second walking break in the middle...yuck)
20 regular push-ups, 10 box push-ups
400m run

Time: ~18:00. I ran on my street and used the retaining walls around my yard for pressing assistance. The pressing exercises were all quite broken.

46 / 180

as rx'd (though the HSPU were less than 4" of travel and 18 minutes of time)

30:31

31/m/215/6'5"

34:44

Over 12 mins on 150 dips, total of 27:09 on dips and HSPU. So 7:35 on the runs an pushups. I guess over 75% of time on dips and HSPU and it came in at 78%...not a bad guess! :)

46yom 160#
19:56 as rx'd
400m 1:28/1242/1:51
11:30 to do HSPU

wow, i suck at hand stands, never could get ahold of em... not even in the water... could never do the inverted thing unless i was in a kayak. guess everyone has flaws eh hahah,

24 mins flat as rxd minus the hspu, where i did 10 as singles and a couple doubles then did 95# standing shoulder presses ( full lock out) x 80 ( figured 2:1 would work)

27/m/153

1st week of CF

400m run
50 ring dips
400m run
50 pushups chest to ground
400m run
50 asstd hspu last 25 were rather pathetic looking

20:20

44/176

As rx'ed: 26:49

41/168

Still recovering from last weeks calf injury so subbed rows for runs otherwise as rx'd. The 50 ring dips took longer than I thought (8:13) and the hspu took almost half of the time (12:33).

28:54

50/m/165
50 jumping ring dips
400m
50 push up
400m
50 assisted HSPU
400m
forgot to start my watch

25yr yung 185lbs Male
as rx'ed: 24:25

Wow, by the time I got to the HSPUs, I couldn't maintain my balance to do one. I ended up doing a bunch of push presses instead.

31:58

Ran 2.5m warmup, 19:00

50 dips (self spotting after 25) - 3:25
.21 miles - 1:11
50 push ups (all legit) - 3:01
.25 miles - 1:30
50 hspu (self spotting) - 4:26
.27 miles - 1:47
total - 15:20

M/26/199

subbed - 50 parallel bar dips (tried hundred more after workout, couldn't...managed 5)

subbed - assisted hspu's, feet on deck...assisting.

CFWU x3

WOD
:19::24

Still pretty sore from the past 3 days, playing catch up. Runs were done inside on the Treadmill again on 1.5% incline. Started the HSPU's @ :11, finished @ :19::24. Humbling!

Get some, Go again!

48:10

Sub 115# press for HSPU (took 1/2 hour)

24/m/5'10" 220#
CFWU 3x14
BWUx3

WOD-24:20
Regular dips-150
50 push-ups
50 asst'd HSPU's-feet on smith machine

Started out running because I had to go to the park anyway.
That took me about 2:30 so I decided to match that for the other 2 rounds. Probably a little more than 400m Oh well.
Nothing at the park to use for dips so I did 100 park bench dips.
50 pushups chest to the floor 5 sets of 10
Put my feet on the park bench which is knee level for the HSPU.

17:58

Ran home for the hell of it

hspu=death.

I need to work on those big-time.

22yom/6'2"/212#

27:58

as rx'd with 150 regular dips in place of 50 ring dips. all running done on treadmill at 9.5-10 speed (don't remember the pace).

no matter how good i thought i was at HSPU's, in the end it didn't really matter at all because i was too god damn tired from 150 dips to amount to crap at the end.

28:19
HSPU to AbMat and those 50 took over 16 mins
Need to work on these

28/F/110#

17:46

25# assisted 'mock ring dips'. took the extra long handles from the cable machine, hung them over the assisted dip machine handles and worked just like rings. everything else as rx'd.

got to HSPU at 7:50 took almost 7 min to do HSPU. touched top of head to floor. max reps were 3, mostly broken into sets of 2.

oh and pre WOD: 2 mile run on TM, Burnger WUx2
post: stretching

Rough couple of days, we'll see what tomorrow brings.

Subs:
30 bar dips (1st 15 weighted 10 lbs, 2nd 15 unweighted)
Run 400 M
30 Pushups
Run 400 M
30 Elevated Pushups (Moved from elevated at hip level to elevated at shoulder level to elevated at head level, just not confident that I can get into a handstand without a spotter)
Run 400 M

33:21

150 bar dips
400m at 11.0
50 PUs
400m at 10.0
50 HSPUs
400m at 12.0

Total time: 33:30

42yo/175#/m

24:40

as rx'd
50 Ring dips
.25 mile outside in the heat
50 pushups
.25 mile outside

except... no assistance on handstand pushups; only made 25 of these before running the last .25 mile.

M/25/170lbs

Sore from this week. I ran a 5k this morning in 20min. That is really slow for me, but I guess it was ok considering all of the sprints we've been doing.

As for the WOD:
38:00

I start the ring dips off strong. Then my form started to fade, then I was at muscle failure. I found myself doing a dolphin like kip to go down, then come up. Really awkward. I completed the 50 in 12 minutes. The pushups were all honest, and not very hard. I probably could have done them straight, but I decided to break them up in two sets of 25.

The handstand push-ups were another story all together. I usually practice nose-to-floor pushups, but I was so worn today I could only go 3/4 of the way. To top that off I could only bust out about 2 or 3 at a time. I decided to bail out early at 22 reps.

I have already started to include HSPU's and ring dips in my warm-ups. A month or two and hopefully I can get those sub-20 minutes like a lot of you guys on here.

23/m/173

HSPU's were not pretty, ended up doing the last 30 with feet elevated about 36 inches.

20:22

messed up the order but did
ran 300
50 ring dips
ran 300
50 pushups
ran 300
50 hspu's to a six inch pad
ran 300
time 29:58

bwt 240
32 yom

M/47/153

50 Dips
400M run
50 pushup
400M run
50 HSPU (toes on Smith)
400M run

17:04

Very pleased with effort. Thank heavens I'm not working with hands tomorrow. Saw tomorrow's WOD--horrifying, but thank heavens there's no running.

Marty #161

Do a search on the message board. Seriously consider changing to a Zone or Zone-like diet. Lower carb is good, but lower fat may not be. Good luck.

24/m/180

19:39
sub 50 bench dips
HSPUs w/ feet on table

26:12

11:45 going into the hspu. Rom was to pillow (2.5 inches about). Got a little shallower on some in the second 25. Gotta really work on those more.

19/m/170 (WOD#6)
Did a bunch of pushups and dips after yesterdays WOD so i am destroyed

50 dips on parallel bars
400m run (lvl 8)
50 honest pushups (chest to floor)
400m run (lvl 8)
50 pushups w/ legs on ball (cant to HSPU yet)
400m run (lvl 10)

20:18... CF FTW!

first timer...crossfit 1, dave 0

27:49 (legs on wall for handstand)

i love this program

Scaled to:

15 dips @ 100# assistance (BW 216)
run 200 m
15 wall push-ups
run 200 m
15 knee push-ups
run 200 m

Something pretty close to 10 minutes (I forgot to start the timer until after the dips).

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 750 M, stretch.

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups w feet on rack assist
Run 400 meters
Time: 21:14
Foam roll after

18/M/160
16:36
The only sub I made was 50 elevated pushups (which were I think 30"), still don't have shoulder strength for HSPUs :'(

a little different than prescribed:
25 pull-ups
25 regular dips
400 m run
50 push-ups
400 m run
30 75# cleans
25 55# dumbell swings
400 m run

15:46

20:07
sub'd assisted dips (90#) and partial hspu, did push up's and runs as rx'd. 2nd run was on the treadmill as there was a moose in our driveway.

Dips on bars and legs held for HSPU, time 11:48.

37/M/195

Crossfit day 18

Not sore all over like I was last couple of weeks. Feelin good actually.

This am Run 1 mile easy 3 miles at 8:00 1 mile easy

1st workout with rings

Afternoon
50 ring dips (challenging had to have someone hold the legs to take weight off, balance issues)
400m run
50 Push ups
400m run
50 HSPU (had to take weight off using a smith machine)
400m run

All sets broken 21:35

Any suggestions on getting better with rings? Think I saw someone say something about adding them to warmups?

Any ideas would help, thanks

luc

38:44

Subbed 150 bar dips for the rings.

I had a long day today...starting it off with a group 5k at an easy 28 minutes
Lunch I treated myself to the WOD
150 standard dips
400m run
50 push-ups
400m run
50 barbell push presses
400 m run
time: 19:19.17

After work had to train a little on the stationary bike for an upcoming triathlon
9.95 miles at 30 minutes

Hope you all are having a great day, it's beautiful out here in Southern Cali.
Looking forward to the kettlebell and Powerlifting certification the next two weekends.

20:48

2 chairs back to back for dip station
reg pushups
negative HSPU

funny looks from soccer mom's at the park by my house....

50 parallel bar dips
400M run
50 "honest" pushups
400M run
50 partial-rep HSPU's against wall
400M run

24:12 - all sets broken reps. Skipped on 150 dips due to wanting to "save something" for the HSPU's.

All-in-all, a very nice workout. The runs are actually starting to feel pretty good relative to the other torture!

Subbed chair dips 1for1 and
elevated pike pushups for HSPUs (1v1)

27:27 with a good 8+ minutes on my fake HSPUs

Gonna have to work those HSPUs some rest day soon.

23/m/190

50 regular dips
400m run
30 Honest pushups
400m run
20 elevated pushups (feet on dip bar)
400m run
18 minutes

Well there was no rings available. But there was a dip machine. So that means its not 50 dips its 150 dips. Yup u better believe i did that. Man my arms feel like rubber. Couldn't perform the handstand pushup so i used a ball, with nose touching floor. Time 44:30

35/M/180
CFWU
WOD Modified
3/4 ROM for HSPU
29:38min

For time:
50 Ring Dips (Subbed 150 bar dips)
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups (Subbed 50 Shoulder Press w/30lb DB's)
Run 400 meters

28:00 even

did yesterday's WOD modified - first serious arm work since I got some overuse tendinitis 19 days ago. Been testing them occasionally and coming out hot at the elbows, we'll see tomorrow...

3 rounds:
20 L-pullups
run around the house three times (350m?)
20 strict pullup
run around 3x
20 kipping pullup
run around 3x

time: 22:55
27yoM 180# 4 months in... in the best shape of my life already.

Side note, I'm proud of this: did a sub-maximal VO2Max test Sunday, 12min on treadmill 1% incline, ran 3050M (1.85 mile), for a theoretical VO2 max of 55.26... which apparently is excellent. This, and I can count the number of times I've run in the past year on two hands. Wow, thanks CrossFit!

sidebar: the calves hurt for a couple of days...

Week 2

Puppies
run 200 meters
10 pushups
run 200 meters
10 pushups
run 200 meters
20 pushups (10 from the knees)
10 assisted pullups

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

25:24

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

34/m/165

19:30

hspu self assisted

43/m/166

24:57

Was cruising until I hit the HSPU, very broken, last reps in three's, then two's.

Steve
Dips x 50 with 20lb assist (something happened to my elbow...doesn't seem too serious yet)
400m run
Pushups x 50
400m run
HSPU with feet on bar at head height x 50
400m run
17:11

21/m/200

16 minutes at the start of the hspu.
48:17 at the end.

my shoulders were just not allowing me to move.

i hate you crossfit.... i'm lying.

substitute day

30 ring dips
400
50 push ups
400
30 Dive bomber push-ups
400

20:00 weak weak weak weak

Scaled to:
30 ring dips
400
30 push ups
400
30 assisted HSPU.

14:36

Next time as Rx'd

29:53 As rx'd except self assisted hspu heels over bar (ham assist)
I tried to do one unassisted and just fell on my face.
All runs on a shitty treadmill with extremely slow start-up at 1% incline and 9.5-10.5mph

29:53 As rx'd except self assisted hspu heels over bar (ham assist)
I tried to do one unassisted and just fell on my face.
All runs on a sh-tty treadmill with extremely slow start-up at 1% incline and 9.5-10.5mph

18.15
as Rxed

Ring Dips 10s,5s
C&P Hill Run
Push Ups 15,10s,5s
HSPU 1/2 ROM 8,5s,3s,2s,1s

M/45/145
CFWU
pushups on paralettes.
HSPU's with toes on a rope
Everything still broken
Runs at 2:12-2:02-1:57
28:51

Regards,

27:05

ring dips were very hard, couldn't do handstand pushups. i did a varation.

27:41 AS PRESCIBED

Completed prescribed WOD, Time isn't worth mentioning.
You can only go so fast when your doing one HSPU at a time.

For time:
50 Ring Dips (subbed 75 regular dips)
Run 400 meters (subbed 2 min eliptical-hip rehab)
50 Push-ups
Run 400 meters
50 Handstand push-ups (subbed 40 pushups, feet on bench, nose to ground, Ran out of time)
Run 400 meters

Total time 44 minutes. Pushups are a weakness.

d - 29m/173

27:43 as rx'd - forehead to floor on HSPUs, which were reduced to 2 at a time for 10-40 and ate up most of the time

j - 33f/123

17:00 as rx'd (runs on tread)

At the MacDill track with my rings.
Started the workout hearing the storm roll in. The torrential downpour started as I did the second run. Did the HSPU against my truck in sheets of rain rather than the light or electrical poles. Skipped the final run rather than the good chance that I would become a lightning victim.
22:48 (if I had done the last run add 2:30 or so)
I usually go home soaked from my CF workouts but this was to a new level.
Great workout! Thanks.

M44/235#

As Rx'd up until the HSPU's - no gas left. Did 5 single HSPU then 6 sets of 30 second hand stand holds w/30 second rest.

30 minutes

m/40/160#

50 Ring Dips
ride 2 mins on lifecycle
50 Push-ups
ride 2 mins on lifecycle
50 Handstand push-ups
ride 2 mins on lifecycle

subbed 50 regular dips, knew if I did 150 I'd never make it through the HSPU. maybe next time

28:12

We did the HSPU on 14" parallelettes and went down till our shoulders were even with our hands. Talk about making the HSPU 10 times harder. I was at 7:45 when starting the HSPU.

me: 17:57
dan: 27:11

27:31

No Rings, 150 Dips

34/215/76"

28:01

Did HSPU's with feet on bench.

35/195lb
Colorado Springs

RX'd w/head to floor unassisted HSPU.

39:50

I really think I could have done this WOD as RX'd, but I wanted to concentrate on my MetCon, and not have a 45 minute work out. So I tried to scaled down the ring dips and HSPU's to how many I could do in 5 minutes.

This one stung. Fighting off Pukie as I type.

40 ring dips
400 m run
50 push ups
400 m run
25 HSPU's - full ROM
400 m run

24:08.

New at cf and wanted to know if you guys went through the WOD once or did multiple sets?

#260 - unless it says "X rounds" you only do the WOD once.

I didn't have the energy to do the handstand pushups... I tried though and most of them came out like 1/3 the distance to the ground... and used the wall for balance on most of them :(

Gotta work on those and the rest of my shoulder / back areas.

38:20

sub 150 dips
no HSPU
couldnt do the hspu, could hardly do a bar... ouch. Tomorrow i'll have to avoid chest

43yo male/175 lbs. CFT 565 lbs.

I picked a tough week to start CF...first CF workout!
did this at home so no rings

sub bench dips x 50
ran the 400 on the hill in front of the house
50 pushups (broken 25, 15, 10)
more hill running
no way on the HSPU - just did 50 situps -
one more 400

total time: 25:30 (would have been a lot longer without the wimpy subs)

37yom/185
1/2 hearted warm up
WOD
ring dips: only the 1st ten were legit, the rest jumpers
pu broken
hspu w/knees on picnic table
11:00

45 y/o – 6’ – 225#

As RX’d

30:59

Full range of motion ring dips, and push-ups, top of head to ground HSPU’s…

Wow, normally at least 10-15 HSPU’s broke off in sets of 1-2 today!

Happy Birthday Shookem! Shookem, Clayton…I pony’d up and got it done…Good luck!

9 rounds of:
5 Thrusters 90#
5 Pull ups 12# vest

All sets unbroken. Pretty happy about that.

17:17

100 dips
400 m
50 pushups
400 m
50 hspu w/feet on box
400 m

26:35

#266

Oh yes...CFWU x 3 - bar dips +(Push-ups a personal add) prior

27/m/205
CFWUx3
HSPU's done in pike position with feet on GHD.
everything else as rx'd
18:35

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

I can't tell time; 21:54.
^^^^^^^^^^^^^^^^^^^^^^^^^

23/M/175#

one of the more humbling WOD's I've undertaken. I was planning to take today off but after the 3rd beer with dinner a little devil appeared on my shoulder and started scolding me for skipping. Perhaps I should have accepted his ridicule and moved on instead of racing out to the gym right before it closed.

not entirely as rx'd for several reasons. accidentally transposed the runs first so it went like this:

400m run, 100 bar dips, 400m run, 50 push-ups, 400m run, visit from pukie, gym closed and forced out, then what amounted to several minutes of handstand holds outside in the parking lot because the ROM on the HSPU's didn't even approach acceptable.

31:56 was the total time for my endeavor.

24/F/5'8"/165lbs

Changed a few things but tried to stay true to the whole theme of things from yesterday and today

CFWU X 3
5 Rounds for time of:
Run 400m
10 Pull-Ups (90lbs counter-weight)
20 Back Extensions
Time: 24:58

had to scale a bit - getting MUCH stronger though

Why and how would anyone want to do multiple rounds of this abomination? Explanation please?

150 regular dips
Stair run (.15 miles each way)
50 pushups
Stair run
50 HSPU (used Smith bar for foot support)
Stair run
21:59

33M / 186# / WOD #149 / CFT 825

CFWU

For time:
50 Ring Dips (20,5,5,5,5,5,5)
Run 400 meters
50 Push-ups (20,15,10,5)
Run 400 meters
50 Handstand push-ups (10sets of 5 varying from AbMat, YellowPages to Yellow+WhitePates)
Run 400 meters

22:30

24/m/160 lbs.
Humbled by the hspu
30:56 as rx'd
Started the HSPU 12 minutes in... took almost 20 minutes to bust them out. Looking forward to the Hero workout tomorrow, although not happy about why we're doing it.

33/M/205#

CFWU

Sub'd ring dips for 50 bar dips then 100 bench dips
Sub'd HSPU with knees over bench

23:30

ouch.

subbed 25 bar dips for rings
runs as prescribed
subbed 25 pushups
subbed 25 pike pushups

added 25 assisted bar dips.

21:14 Not only am I weak, I'm slow.

Gonna have to take a day off after this one, my left elbow is toast.

15:21 but only completed 5 HSPU and DNF final 400m

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

17:55, HSPUs form sucked, toes over bar

28:00- humbled.
At 15:00 i was going on 17th hspu.

30:07
HSPU assisted on squat rack