Nice.

Hero treo...very nice!

Second attempt at this one, prepare for pain!

omg - Annie is my she-ro!!

and wth? three for three hero workouts. Cal Jones and especially Angel u called it yesterday! hah!

i heart CrossFit :-)

Question?!

Is this 3 sets of each for the posted reps? So 21 reps of each; then 15 reps and then 9 reps of each?

Any specific logic behind the numbers?

Grazi!

-Kindred

I am really looking forward to this workout.

I've been practicing my ring dips and HSPU's during my warmups and I feel I am ready to tackle this workout as recommended.

My hamstrings are happy:-) See you all tomorow.

My legs are thankful there is no running involved =) The rest of my body however...is not

Sorry--another Q hope someone can answer.

In FAQ's says to sub 3 dips for rings (have no idea where to find rings). That means 63 dips fir round 1???

ummm....wow...

-Kindred

Stellar video and awesome job, Annie, that is a lot of weight for that small frame... My wrists wept watching that, though.

Bring on J.T.

I knew it. The third hero of the triumvarate, and last hero/bodyweight WOD. JT, here's to you.

#8 Jonathan

You've got it. 63-45-27 if doing bar dips for the three rounds. If this seems insurmountable, scale as necessary.

Holy that gurl is strong

#9 Scott-

Bring it on ;-D

I have a whole b ottle of vitamin "i"...

-Kindred

Gonna have to add a 3 miler to this. All that running...it's addicting!

#8
63 dips really isn't as bad as you think it might be.

You guessed it Kindred. Remember, JUST FINISH! My rings aren't finished yet so I too will have a slow time doing sooo many dips. can't wait, we (at the station) love dip/HSPU combos, its usually one of our fall back WODs.

I'm unable to do a full HSPU. Once I pass a point on the way down, I pretty much collapse. Should I just be doing shoulder press instead? Should I be satisfied with doing "half" HSPU's (not being able to go all the way to the floor)?

Was hoping for Nancy have not run enough this week.

Will attempt hspu again my wife will have to hold my feet. If not, I am going to fire off push presses and double bar dips with a 45# plate.

On this WOD do you do 3 rounds? or just one and do 21 Handstand pushups, 21 Ring Dips, 21 Pushups, etc,etc?

Thanks
-Ben

Having just done that workout a few days ago, and not having done it before, it was kind of cool to see that I approached it the same way as the superhero Annie. The written comments and the voice over of her coach were right on! So often its about aggressiveness, focus and speed.
Great workout and Great vid!!

Andy

Slowly building my basement crossfit gym. Just prder olympic with bumpers since my local gym frowns on that sort of thing.

Told my wife about the PVC-oven-rings recipe and she's begging me to stay away from the oven and just order them.

best trick ever to get permission to buy more toys ;-)

-Kindred

My schedule is all weird. Did Murph today in 48.21. If that was his favorite workout then we have truly lost a great hero. That workout takes serious heart.

I missed friday's workout... is it wise to do saturdays wod and fridays wod in the same day.

Holy FAQ and forum Batman.

Nice video, right on Annie :)

I'm gonna rock out this WOD but I'm itchin' to hit some heavy squats - so, I'll squat hard and heavy, then WOD

I love handstand push ups, I'm currently hitting about 6 per set. They seem to be increasing 1 or 2 reps every week since starting them.

Interesting. I did JT today because I was told I should set a mark on it. 14:10. HSPU free standing. As rxed.

I missed friday's workout... is it wise to do saturdays wod and fridays wod in the same day.

Great vid cause I can see the correct form for every exercise since it's repeated. Time to clean up my push jerk!

what's the toughest all around "named" workout? GIJane? And nobody say "300" cause that AINT SO TOUGH...

J.T. Miss you every day my brother. Your spirit carries our shields. 229

Hey Ben ,
Id say you'd do : 21 HSPU ,21 Ring Dips, 21 Push-ups
15 HSPU ,15 Ring Dips, 15 Push-ups
9 HSPU ,9 Ring Dips, 9 Push-ups.
Someone please correct me if I'm wrong :-)
Andy , Auckland NZ

Nice effort Annie! looking forward to the Cert in October!

Oh man, after Murph and Michael, my muscles are so sore I can barely function. This one is going to be a killer.
Going to have to sub presses and regular dips.

Anyone know when can we expect to start seeing the additional posting for the skills training that was outlined in the Parallettes article?

Awesome Annie. Love the T-shirt aswell!

Annie-
The video was great and you did an awesome job!

#9 gaucoin-
Your baby has a great name.

Dale Saran-
My heart is doing good, getting stronger every day. The cool thing is, is that there have been a couple of times when, in the past, my heart would have gone into one of it's episodes, but I could feel it just beating hard, and none of the other stuff. It's amazing.

Yesterday, my husband received a Purple Heart that has been in hold for a while. In December 2006, his GMV was hit by an IED and it was completely destroyed. It was his 5th time to expierience an IED. To me, after seeing the pictures, there is only one explaination to how he survived.

That was a pretty rough week in December, finding out about it and not telling the kids (for 4 months so as to not worry them) or really anyone because the other team guys didn't want their wives to worry.

I needed normalacy then and something steady and I found it here. Doing the workouts gave me focus and reading people's posts afterward gave me a smile when I really needed one.
This community has given me more than any of you can ever imagine. I'm very greatful. You all strengthen my spirit.

With bittersweetness, I'm glad today is J.T.

Thanks Coach

Kate

limited ROM on HSPUs

as Rx'ed

17:17

Mike Donnelly

Aug 18

Taking rest day today because I have my massage therapist license exam to perform, and then some serious partying after -- this is the culmination of a 3 year 3000 hour course!

Will do this WOD tomorrow during the rest day.

Annie, your performance in the video was inspiring and the text commentary was very informative. Excellent work on whoever put that together.

Finally I chance to use my new rings! Will have to wait until tomorrow to do it though

Last night Jodi and I were driving home after running some errands and I said to her, "I bet you the workout tomorrow is going to involve a lot of pressing movements."

I hate that I was right, though. :P

in a rush and accidentally skipped HSPUs
11:16

40 yof, 5'7", 150lbs

I've had major DOMS since doing Murph...could hardly move this morning. (I think Major Doms belongs in the same squad as Corporal Punishment...)
Had serious doubts as to whether I should go to the gym at all. But then I thought, what the heck.
Not often you get called to do three heroes in a row, so suck it up and do the workout.

Made some modifications as to my ability:

Barbell presses instead of HSPUs...30kg (66lbs) first set; 25kg (55lbs) second and third. Very broken. I was over ambitious here and these ended up being push presses rather than strict.

Parallel bar dips for ring dips. One for one. No way I could do more. My pecs feel like they've been turned up.

Press-ups - these really hurt after the 200 I did for Murph but I sucked it up and did them anyway, though they were pretty broken as well.

17:20

Had to go shopping after...don't own a car so I usually just take two bags and a rucksack and carry it home, which is fortunately only half a mile, but all uphill. Traps nearly exploded. :)

Would like to see how well I manage JT (or my version of it, anyway) when I'm fresh.

Murph this morning.

Perfect temp. for the East Coast. 60, sunny, no humidity. Almost like Santa Cruz.

36:55 for me. Did 20 sets of 5,10,15.

Wife 42:03. subbed jumping pullups for pullups.

#35 Thanks for sharing, Kate, I don't doubt your strength of character. But then Crossfit is not for the weak. All the best to you and your family.

5:12 as rx'd

PB is 5:02 last time

bwt-160

as rx'd 34:35 holiday too long

#16 Matt,

I can't do a full HSPU either, so what I do is stack some phone books or other support materials under my head so I know precisely how far down I can go. First, I played around with it to figure out my limit. This is a great way to slowly work up to a full ROM HSPU in a controlled manner.

I told OPT Mommy that it could be this one. Dang, now I wish I borrowed some rings. I'm on vacation so will hunt a place down to work this one out.

As Rx'd
Still doing HSPU against a wall, but did the whole first set straight through! I couldn't believe it. However, by the time I got to PU (normally a strong event for me) I could barely move! I love this stuff. VERY glad for a break from leg stuff, my knees ache, feeling better though with frozen corn therapy.

15:19 (ha beat you Jason)

Very glad to be honoring our heros!

I'm a 35 year old husband and father who has fallen into a serious rut with regard to my fitness. I'm going to start with the modified versions on brandxmartialarts.com and work my way up to the big leagues. I'm starting today.

Annie, this video finally pushed me over the edge after lurking for the better part of a month. Thank you, as well as everyone else who posts here - incredible inspiration to get going. Crossfit rocks!

bw: 185

As rx'd: 15:55

ROM sucked on hspu, but was able to keep my body relatively straight, so I guess that was something. All sets broken.

#35 Kate - you are an inspiration for the compassion humanity should strive for.

New to Crossfit...trying to get back in shape. Gave "J.T." a try with modifications:
BW= 170
HT= 5'7" or so...

Pike pushups
bar dips
pushups
Completed reps;MAN! What a burn! Looking forward to getting better...

33yo male 195lb.
lots of subs: Jack knife pushups on stability ballfor HSPU, 3:1 bench dips, regular push ups.

Total time of 1030. I think I should of done 2:1 on the jack knife pu sub. will have to note that for next time.

MB #45 Nice tip for gauging HSPUs. I've got a way to go to reach full ROM. Right now I might have to stack Moby Dick and War and Peace. Soon I'll hopefully be down to The Old Man and the Sea. That would make my high school PE and English teachers proud.

Meanwhile, Annie's kid is going to be a terror. Talk about behavior modeling!

Angry G - best response to newbie questions.

Kindred - hardest WOD has to be Linda, or one involving 150 L-pullups.

Yesterday: Michael - 29 min.

Looking forward to this one...

31 yom @185 lbs

sub'ed squat rack assist with bar placed at neck height for HSPU.

6:23

41/168

HSPU against the wall, rest as rx'd

15:17 - about a minute off PR

Kate, you and your husband are an inspiration to us all.

5 min rope skipping + CFWUx3

WOD: 16:38

- Limited ROM on HSPU, not strong enough yet :(

Crossfit Cleveland in the park:
Push-up ladder/squat/sprint
1 push-up/15 squats/sprint 60 yds
2 push-up/15 squats/sprint 60 yds
...
15 push-up/15 squats/

14:05

Thanks Bill.

sub'd self-assisted HSPUs

18:45

Tony Budding
Great to have the coaching cues kept in!
Love the Coaching script as well, helps tremendously.

Great, great video.
...and of course inspiring work Annie!

Today: Murph w/out vest in 42:03, partitioned in 10-20-30 except at the end where I did 60 squats in order to finish with pullups and pushups in the forelorn hope that my legs would be "fresher' before the 2nd run. Silly me, it was still a death march until the last 800meters or so. Friday: Last day before the weight room at the Y closes for 2 weeks so Josh Murphy and I did a 3-2-2-2-1-1-1-1-1 set of heavy deads. i blew past my previous pr of 290, topping out at 315, and josh pr'ed at 410. Having a workout partner is a real plus. Berift of a handy weight room for 2 weeks, I'll see if I can stay away from the Kool-Aid for a week, but if I fall off the rest wagon, I'll do body weight stuff like my beach burpee blast. i sound like a drunk who says he'll just drink beer; we all know how that song goes. Stay strong and focused everyone, I'll be checking. Thanks, Josh and Coach! BW:176 Y/A:58

10:59
Used smith machine to self spot on hspu's

37/m/178

9:28

Used squat rack to elevate feet on hspus. Limiter was push-ups.

13:40

subbed bench dips for ring dips. did HSPU off a bench.

Did CrossFit Rockwall's Saturday workout at the park.

Team J.T.
42-30-18 rep rounds of:
HSPU (freestanding or against wall, assisted by other team member)
Ring dips (rotated on one set of rings)
Push-ups

Exercises were split up about evenly between team members.

Mary & Woody: 16:07
Ashley & JJ: 17:08

13:30 HSPU:assisted by bar on squat rack. Jumping ring dips, assisted by band. Pushups on knees.

did "JT" last friday in a little under 15 min

Today:
"Rockford Nancy" from Jeff Martin at Brand X
5 rounds w/25# vest
400m Run
OHS 135#

21:34 as rx'd and unbroken

14:30 perfect reps

35/M/175

As Rx'd: 14:28

HSPU's @ half-ROM
Ring dips partitioned into sets of 3
Pushups were a killer after the first two exercises!

as rx'd: 13 minutes

Weight = 195 M

19:20 as rx'd

25/M/170lbs

32:10. As RX'd.

Slow... I know... but I am seeing good improvement on my HSPU's and Ring Dips. Next time this workout comes around, hopefully I can see a dramatic decrease in time.

22/m/175#

HSPU were done as incline pushups by propping my legs on a bar
Had to do the 3:1 Bar Dips sub...

32:45

Slow, I know, and my form sucks...one day ill get those HSPU down -- and probably not nearly as far into the future as i think ;)

29/M/180

11:37

21 of HSPU against wall; 15 & 9 rnd. feet over bar. I literally could not complete one rep against the wall after the first round.

The rest, as rx'd.

It's been a tough three days. Subbed ledge assisted HSPU, and bar dips. 10:00 even. Thank you to Murph, Michael, and J.T. for their sacrifice.

K-
WU- CFWU x 3 minus dips
WOD w/ Subs-
Handstand pushups w/ knees on 22 1/2" box- 21, 15 broken, 9 unbroken
Jumping dips/ negatives w/ small push off with toes- 3 x 21, 3 x 15, 3 x 9
Regular pushups- 21 broken 10,5,6, 15 broken 5,5,5, 9 broken 6,3
Time- 24:04

N-
WU- Run 1 easy mile- 12:33 (Before CF 15:00 was her time and it was a struggle. Now her fastest is ~8 mins)
WOD w/ Subs-
Handstand pushups w/ knees on 22 1/2" box- 21, 15, 9 broken
Jumping dips/ negatives- 3 x 21, 3 x 15, 3 x 9
Regular pushups- 21, 15, 9 broken bits and pieces
Time- 28:40

L has been a little under the weather the past few days, so he took a break.

Afterward we had fun trying different heights of box jumps. N started at 16" (normally what she uses) then went to 20", worked her confidence up and did 25" (PR), next tried 27", almost got it, but didn't.
The highest I got was 12" (PR) and was happy with it.

Kate

8:09
Great Workout!

10 minutes flat as rx'ed, new PB by over 3 minutes.

Good warm-up this time was key and I did about 17 straight reps for set 1 of HSPU and maybe 15 for dips. Push ups slow as always but fractioned better, sets 2 and 3 of HSPU all singles but much less rest in between plus I stood up and got some of the pump out of my arms a few times. Even stomped my feet like Annie in the video! I wish my body from the front looked like I just finished JT all the time...

Pre-GFWU+Burg+KB's
Post-Maybe L-sits and pistols.

And thanks to Kate (jknl), his full name is Brogan Aubrey Kiedis Aucoin. We're huge Chili Peppers fans, if you noticed the third name.

Cheat night tonight...

19/M/190

8:05 Love the way your arms feel on the second set LOL i almost ate dirt LOL

Missed the last two workouts due to my TDY. Today I made up "Murph".

No warm-up (the first half-mile run constituted the warm-up).

Brand X "puppies" mod:

1/2 mile run (5:02)
35 pull-ups
70 push-ups
140 squats
1/2 mile run (5:05)

Partitioned into 7 sets of 5-10-20

28:18

Pull-ups were legitimate jumping pull-ups on a bar 6-8 inches over my head. Almost got my first unassisted kipping pull-up, really close.

My legs felt like jelly on the second half-mile and I was amazed that it was only 3 seconds slower than the first--I was half dead by then.

F/58/140

21:45

27/m/190

HSPU done with wall support and hands about 18 inches from wall for first two sets and 24 from wall on third. upper body perpendicular to floor on all reps. pretty happy with the results, i can already feel myself getting stronger/adjusting to the workloads.

on a side note, yesterday there were several comments concerning janice's suggestion that the recent WODs are becoming overkill. i thought a bit longer about it, and i suspect it's because for those of us who haven't been doing CF long enough to have PRs to compare to are simply trying to get through the workout as opposed to having a score to beat. does this seem accurate to those of you who have been doing this for long periods of time? do you find you motivation increases in the effort to improve times as opposed to performing those WODs you've never done before, and thus don't have a score to compare to?

personally, i get fired up as soon as i see the WOD the night before performing it, so motivation has not really been an issue. interested in your thoughts, as always...

6:52

as rx'd. No subs for once!

32/F/5'10"/153

sub pike pushups (feet on 36" plyo box) for HSPU
sub bar dips x 3 for ring dips (63-45-27)
push ups as rx'd

27:34

10:34

had someone hold my feet for the HSPU...I wish I had that good of balance!
Subbed bar dips for ring dips but only did 1:1

nice burn! I can feel my upper body strength going through the roof!

#74 Gonzo
#75 Chris

Kudos to you guys. It's actually guys like you who inspire me more. Gutting it out even though your time is not in the top echelon. That takes heart. I'm right there with ya.
40/m/183- 29:00
used oly bar in rack to self-spot HSPU
used my ghetto ring set up which works well
My body is a smoking wreck from the last 3 days

13:48. Used regular dips for ring dips 1:1. All HSPUs assisted. Glad my shoulder is mended. This is the first wod involving the shoulder I have been able to do in a month. V. happy to be fully back at it. Being injured sucks.

17/M/170

J.T. as Rx'ed

15:17

50/165

hspu/smith assist
bar dips
push ups
6:02
Then I played with my birthday present ,a 16kg kettlebell.

Mrs.L
30 lb.push press
gravitron dips
push ups /knees on bosu ball
10:59

I've been a slacker lately because I've been on leave but I'm going to do this one for J.T. and all of the guys from the 160th who were lost in the crash.

"Night Stalkers Don't Quit". (The 160th Special Operations Aviation Regiment motto)

12:28, as rx'd, but broke up sets, and had to do HSPUs against a wall, gonna have to do serious work on improving HSPU depth

This is off the WOD record, but does anybody know where I could get some CF posters?

34yo/M/210

HSPU with toes on bar
had to break up the ringdips

21:45

Subbed 63, 45, 27 bar dips for ring dips. Can't wait till next week when my birthday present arrives - Elite rings! Gonna shave off so much time when I don't have to sub anymore and run from place to place in gym.

14:56.

Then made the decision to do a 45-min very intense spinning class. Oh man, after Murph, Michael, and JT I am feeling it.

26yom/175

Subbed x3 Dips for Ring Dips. 9:40. Brutal hangover this morning didn't help my time any.

28 yom 220#

1 mile run - 7:00
6 Turkish get ups each arm - 50lb
J.T. as rx'd - 15:25
6 Turkish get ups each arm - 50lb
1 mile run - 7:00
"today it was a good day"

M/37/175

Modified CFWU (-dips, -back raises)

Started off as Rx'd, but after first 6 HSPUs, had to rest toes on a 4 1/2' bar. First time doing dips on rings - sets very broken. Wasn't expecting such a huge jump in intensity from bar dips to ring dips!

18:54

M/26/205

First workout back from week long vacation - with added 8 lbs from diet.

Subbed 95# shoulder press for HSPU
parallel bars for ring dips

15'20

40 sec better than last time. Had to assist dips with a little bit of feet for last two sets.

Does anyone else miss touching a barbell? We haven't needed to use one all week!

Neil 17:30 Thin band assist on the HSPU
James: 18:40 Jackknife PU's; Thin band assist on the dips.

35/M/180
CFWU + Turkish Get-ups
WOD as Rx'd
16:55
Wasn't into it at all today. Have a bad back from yesterday. Hope a rest day helps out.

21-15-9
Incline pushups w/ feet on shoulder level bar
Bar dips
Pushups

27:19

Raced a 5km in Tulsa, OK
Time: 17:52
8th Overall
1st in Age group 30-34

Then did "J.T."
As Rx'd
Time: 12:32

33M / 188# / WOD #161 / CFT 825

CFWU, then "J.T." in 12:55 (2:35 faster than last time)

21-15-9 reps of:
Handstand push-ups (to ABMAT)
Ring dips
Push-ups (a little sloppy on the wide-grips at the end)

Wow... just did my first Crossfit workout EVER and it only took about 12-15 minutes but I felt like I worked harder in those 12 minutes than I did for the past 12 sessions of "bodybuilding'' workouts. This site is amazing, I'd love to talk to some more people who are diehard crossfit believers. Email me.

m/45/185

15:22 Finished with 2 X 10 chins, and 3 X 10 GHD situps to parallel.

Down-side? Still too weak to do as Rx'd. Did a 1:1 scaling of ring-dips to bar-dips, and did pike position HSPU.

Up-side? Two months ago, I couldn't finish this workout, even scaled that way. I had to quit after the first two rounds, at 30 minutes.

This stuff is magic. Thanks Coach.

t.

m/27/165

19:45

Dips on bars not rings.
Chest and Tri's Dead from other day.
Lucky to finish.

There seems to be a lot of people who can't do HSPU with the full range of motion, but they do them anyway. It seems to me like it would be a lot better to do pike pushups (feet on a bench or plyo box, with body bent) and do full ROM. I think this would make for a much better workout and get you to your goal of doing HSPU nose to floor faster than doing half or quarter reps. I think it is very important to do the exercise through the full range of motion so you don't get weird imbalances.

Perhaps this is more personal preference than fact, so please correct me if I am wrong. I just think if you can't do a weight (body weight in this case) then you need to lower it (assist by putting legs on elevated platform) rather than not using the full range of motion.

used lever for handstand push-ups, i feel stronger on my handstands, i am going to make my parrelletes asap.
19:46

Coach sometimes due to my absent mindedness i might post without thanking you, but i want you to know that i am always thankful for this resource and your kindness and direction. Crossfit till i die. God willing.

23:21

HSPU assisted/spotted but able to do full ROM, no rings so dips x3 for each ring rep RX'd, pushups as RX'd.

Great way to start the weekend, thanks JT.

http://www.navyseals.com/jeffrey-s-taylor
http://www.navyseals.com/michael-p-murphy
http://www.navyseals.com/michael-m-mcgreevy-jr

there is also a book by marcus luttrell called lone survivor, anyone interested in reading about how brave and truly heroic our military is has to read this book

did wall pushups the cheater way (reversed) and can't yet do ring dips so I did 42-30-18 bar dips

TIME - 31:13

29 yom 205#
assisted handstand push ups
ring dips as Rx'd
mostly knee pushups
...painful
40:24

It's been four hours since I completed the WOD and I still have this pesky white spot floating in my right eye's field of vision (kind of like after you stare at a bare lightbulb). No popped blood vessels in eyes or face, but I'm figuring it's due to the HSPU. I tried a search, to no avail. Anyone have a similar experience? Wondering what it is and how long until it goes away.

39/M/176

Back from vacation, with a weird workout day. I was stronger than when I left, but had no endurance (hence my numbers for today)

CFWUx3(no dips)
(3 real pullups, rest negs)

My JT day :)
21 PROM HSPU's (I was able to go lower, 5-6 in., and do more in the first set, 11 instead of 8 last time)
21 dips (no rings, broken 10/6/3/2)
21 pushups (10/6/5)
Had to sub at this point. Tried a HSPU and collapsed. HSPU's became push presses at 45#, dips were with 100# assistance, and I failed to do one real pushup at the last set, subbing a machine press (grrr)
At least I finished :)
27:45

Scaled to 15-12-9:

shoulder press with three big flat rocks
bench dip, feet on floor
window-sill push-ups

11:30.

M/178/27yrs
JT as RX'd
10:54...2:30 slower than last time. These last few WOD's have destroyed me.

As RX'd, except for partial ROM on HSPU's (against a wall) and ring dips.

33:25

I can only improve! =)

36/M/65kg

12:12 as rx'd.

19:48

HSPU against a wall.
Ring dips were awful, hit failure a couple times in the last two rounds.

Been a rough trio of workouts.

200 46

JT like 21-15-9
hspu feet over bar on power rack
reg dips
pushups

5:52

salute to all the heros

#110 Corey--

Both piked/smith and partial-ROM are beneficial. I started with toe-assisted on smith machine, but they quickly became to easy. Nothing preps you better for free-standing HSPU better than actually getting yourself into a handstand and doing what ROM you can. Actually, if you could find a band assist that would not help too much but allow you to actually position yourself exactly like you would be in a freestanding HSPU I would say that this would be the ultimate way to train as you could work on your handstand balance/coordination. Right now I just practice walking on my hands to train for freestanding HSPU.

I can do a handfull of full ROM against the wall but I still slide my ABMAT underneath me to cushion the negative and allow me to do "J.T." without complete muscle failure somewhere in round two. Next time I'll try the first round full-ROM and the last two rounds to the ABMAT. I just think the piked/smith HSPU are only good if you are very new/weak. You have to start somewhere, but I'd shoot for getting into a handstand as soon as you can do so. My 2 cents from my experience.

24:45
subbed 3dips/ringdip
subbed 2assisted HSPU/reg hspu

Jeff- @ work
8:58- kipping ring dips.
Everything broken up. Sets of 2 on all three exercises by the end.

28/f/110#

convinced my running friend to try his first WOD today after our run and he kicked my butt!

Nadia-9:12 (PR)
had to use 25# on assisted mock ring dips otherwise as rx'd

Eric- 7:39
sub incline push-ups for HSPU, 25# assisted bar dips for ring dips 1:1

pre: 5 mile run along seattle waterfront- 44:38.

We had some difficulty today as it was HEMPFEST at that park. We had to navigate our way through 100's of stoners for the first and last mile of our run. Lots of interesting stuff to watch which helped take my mind off my burning legs!

16:25

As Rx'ed except HSPU: first 8 against wall; next 13 heel over Squat bar; remaining toes over bar assist.

First time on this one. Thought it would be a lot easier. Wrong again.

28/f/154#

21-15-9 rounds of 20# overhead DB press, 2x jumping bar dips, push-ups on treadmill motor housing

Time - 23:00

070621 - 24:00. Same press weight, half the dip volume, similar push-up "box" height.

Curious: how well does following all the official CrossFit workouts (i.e., those listed on this site) prepare you for boxing and soccer? Those are my two sports, and for quite awhile now I've been following mostly Gym Jones or CrossFit San Diego workouts. Which tend to be extremely taxing. I'll be starting up outdoor 11v11 soccer within the next six weeks and was wondering if I should emphasize any particular training a bit more.

19:12 Less than full range of motion on HSPU's and Dips

d - 29m/175

17:38 as rx'd - hspu's forehead to floor, ring dips nice and deep with full lockout at top, pushups chest to deck and full extension at top

j - 33f/125

tweaked a pec on first set of ring dips, finished with a set of 21 1-arm pushups and called it a day

This was my first CrossFit workout ever! I did a lot of push-ups and dips in my workout yesterday, so my chest was still pretty tired. I had never really done handstand push-ups before, so I had to rest every 2-3 reps because all the blood would rush to my head and give me bad headaches. I made sure, however, to get the full range of motion. I haven't invested in rings yet, and since I wasn't at the gym I just used two tables to do dips on, so I guess the easier form of dips I did balances out the problems I had with the handstand push-ups. Anyway, here's my result:

"J.T.":
Time - 25:25
Modifications - handstand push-ups against wall; regular dips
M/19yr/150lb/67in/WOD#1

J.T. modified

21-15-9 of:
95 lb. push press
35 lb. weighted dips
Push ups

12:19

"To fall asleep before we have served our generation is nothing short of tragic. It is good to sleep at last, as all our honored fathers have done, but it is a moral calamity to sleep without having first labored to bless the world. No man has any right to die until he has put mankind in debt to him." - A.W. Tozer

To J.T., we are in debt to you. God bless you and your family.

35/177

11:07 HSPU had limited ROM and after the first set of ring dips they had to be assisted w/ my feet on a box

Neil(50) & Ellie(52)

Neil

"JT" 21:15:9

Subbed Shoulder press 45 kgs for HSPU's ( maybe next time)
Ring dips
Push ups

17.40

Followed immediately(2 mins later) by "Michael"

Treadmill 800 mtrs
GHD back extensions X 50
GHD sit ups X 50

34.00 (really suffered when doing back extensions)

I know, stop moaning and make yourself good at back extensions.

"Turn your weakness into power"

1.2.3 GO.

Ellie on Grandma duty. Will catch up tomorrow.

Have a good one.

Neilfit.

comment #110-

I tend to agree Corey. What worked especially well for me was placing a barbell in my power rack about chest to head high, and then I actually wrapped a yoga mat around it for comfort, did a handstand in front of it, and curled my legs slightly around it for just a bit of assistance at first. That allowed me to get about 8-10 reps before failure. From there I went to the pike with feet elevated. I think the key with the pike is to really powerfully flex the hips and abs to keep your butt way up and high and torso directly over arms. That seemed to tax me plenty and to be a good simulation of the movement. Just my 2 cents.

Two comments to preface today's report with.

1-After the last two WODs totally destroyed me, I thought maybe I'd rest today instead of doing what looked like a simple, easy workout.

2-If today hadn't been in honor of JT, I wouldn't have finished today's WOD.

45:37
HSPUs w/wall support
3:1 Roman Chair dip sub.

After the first round, I couldn't get my head off the ground for another HSPU, so I went on a two mile run to let my arms recover. The last HSPU in my second round was the most intense effort I have ever put into any lift ever! Last set of HSPU was only PROM, maybe 4 inches? I had to kick against the wall already on my hands...couldn't lift off my head even once!

JT was much harder than I anticipated. After this triad of heroes, I'm going to savor tomorrow's rest.

To brothers in arms...

16:56 AS RX'D

14:30... the last 9 HSPUS were brutal..all done with hands on the floor feet on the door... Ive got to make a set of parallettes & start using them...
Congratulations to all the SPEED MERCHANTS out there...amazing times!

bw 70kg

sub

shoulder press (started with 2x15kg DB, then scaled to 30,25,20kg BBs)
bar dips
pushups

21-15-9 reps in 22:14

M/34/150

18:20 as Rx'd

age 41
bwt 205#; after workout.
15 min. stat. bike.
15 c2 rower.
3/4 mile run w/ 20# vest.
300 jump ropes w/ 20# vest.
CFWU minus dips x 3.
WOD-12:48
assisted HSPU.
BAR DIPS X 3 (63-45-27).
PUSHUPS as rx'd.

I thought I could do this in about 4 minutes. I guess not. 11:10 The "giant set" of all pushing moves really made the moves hard! I like doing all push or all pull in one workout once in a while! Fun. Ran 2.2 miles afterword.

Wow, just checked my training log.
Almost a 17 min improvement since the last time.
I have consistantly been setting new PR's everytime. I've been doing CF for the last 7 months, since I got out of the Marines.

For anyone questioning the program, or loosing motivation, stick with it. You will see results.

Piked with feet on workbench for HSPU. Otherwise, as RX'd.

13:57

36m/205
As rx'd for the first 15 seconds...major elbow pain on the HSPU's..switched to 135 push press...no pain...wierd. no rings so 3x dips.

Rowed a PR 5000 on the erg last night. Shooting for sub 18 minute in a month...20 seconds to go!

No place like Xfit!!!

29/m/140

8:50

I left my homemade rings at work last night, so I had to do the extra regular dips instead. As horrible as the extra dips were, I'm amazed that I was able to do 21 Handstand push ups in a row. I love Crossfit!

9:06
as rxd

CFWU x 3 (- dips)

32yr old male / 230 lbs.

hspu with feet flat against a fence rail to permit greater range of motion. had to break all sets except the last where i did all nine in a row.

no rings at gym - sub'd 3X dips. mostly with gravitron (weight assist between 50 & 80) in sets of 15 or as many as I could do.

push-ups: brutal. most was ten at a time and then in various increments until set completed.

total time: 35mins.

i obviously have to keep working at my upper body stength to support my weight. i'm feeling good about the CF routine.

remember Matty Dawe, Julie-Anne MacKenzie, Jared Saunders and Miles Selby - all very talented people and great officers.

M/25/208#

Pretty new here and this was my first experience with HSPUs and using the rings. I have been working out 5-6 times a week for the past 3 years and thought I was strong, but this workout put me in my place. Once again another great tribute to our American Warriors.

14m 00s
HSPUs face towards the wall (form still needs quite a bit of work)

23/m/188#
34:56
only able to do a couple of ring dips
did 3 dips for each ring dip Rx'd
had battle buddy hold legs for HSPU's
almost all sets broken up

42yo/175#/m

a rx'd

16:15

handstand pushups slowed things down!

46yom 160#
9:54 as rx'd HSPU against wall
Tightness in right tricep slowed me down
HSPU 1:17/2:49/1:57
Dips 1:16/:56/:39/
Pushups :29/:18/:09

45/m/186/5'11"

as req'd except standard dips x 3

16:14

19.55 as rx'd

18 y/o F

Any comments for someone looking into doing powerlifting as a sport?

I may do this one tomorrow...looks like a blast but today was a ME day for me- looked like this:
3 Hang PC's
3 Front SQ's
3 Push Jerks
*Inspired by Coach Rut's DB Moves 3 DVD, if you don't have it yet...get it.

45, 95,115,135, 165,185

Then dropped down to just PC's from the floor and then Front Squats.

205, 215, 225

Then finished off with "Grace" 6:05 (old time was 7:50)

5'10"/195 46YOM

31/m/215/6'5"

24:44 as rx'd.

This was another of those humbling workouts for me. HSPUs are hard, I tell myself having monkey arms just makes them even harder. Then on to dips, wow...surprised how triceps were somewhat fatigued after HSPUs. Then on to pushup, finally, I am good at these can crank out 60+ without rest. Oh no I can't after HSPUs and 63 or 45 or 27 dips. It was more like 6 or 7 in a row!

What an awesome week!

Today was ME day Inspired by Coach Rut's DB III DVD
3 Powercleans
3 FrontSqts
3 PushJerks
45,95,115,135,165,185

Then dropped down to-
2 PC
2 FSQ
205,215,225

Finished with Grace, 6:05 Old time was 7:50

46/m/195/5'10"

Ran 800 meters before I started and then did as Rx'd with 400 meters between sets. Forgot to time though.

Had to do assisted ring dips and HSPU. Push-ups where hard but I sucked it up with a straw.
13:13
Added on some more Ring dips & KB's at the end to work on my arms they are to weak!

Tough day today, having been out of the gym for almost four weeks with an acute disc issue after some very poorly executed push presses. Much more recovery time needed. Still, I finished.

M/38/190
Subbing two regular dips for one ring dip:
18:05.

Last time out, I was under 13 mins, with the standard 3-for-1 ring dip sub.

More better faster.

21-15-9
HSPU - feet elevated on climbing wall
3:1 Bar dips(135 reps,ugh)
Pushups

23:57

wod2

Grace @115

8:53

Kate, Beautiful post. Thanks for sharing. John

1000 m easy row
CFWU X #, -Dips

modified "JT", 21-15-9 reps of:

HSPU w/ feet on a smith machine (so that's what it's good for)
Bar Dips (1:1 reps)
Push-Ups

14:30

A deceptively hard workout.

John West

modified "JT" as follows:

Round 1
21 handstand push-ups with feet on a 4' stack of mats
65 dips with 90# assist
21 push-ups

Round 2
as above, 15, 45, 15

Round 3
ditto, 9, 27, 9

Dips are really hurting right arm after last week's marathon dip session with 150 dips. May need to take some time to heal.

forgot to post time: 27:11

30/m/190

11:07

HSPU - feet on wall

Kate = Braveheart

Modified HSPU, normal dips took me 25 minutes.
I think my nutrition was way off. I could only do three dips at a tie when I could do 10 (at least) last week. Better luck nest time.

hspu assisted

6:08

+ 16 lb weight vest

45/6'/225

13:54 as RX'd

Concentrated on full range of motion...

HSPU, against wall,top of head to 1" 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

All sets broken, room for improvement.

Rest easy "JT."

Wayne.

16.43

m/33/5'9"/175-[109 days since CF Columbus Ohio]

Mod'ed
21 15 9
Bar assisted HSPU
Ring Dips
PU

18:49 (Soon I will do this as rx'ed)

Finished with 5 rounds of 100 yard dash.

fun

p - 14:30
sub bar dips 42,30,18

k - 12:00
sub elevated PU for HSPU
jumping dips

11:55

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

11:16

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

11:35 as rx'd

26/m/170

First set of HSPU toes over bar on squat stand, second and third sets subbed 65# shoulder press.
Ring dips
Push-ups

22:31

Anthony (BW=180)
Notes: as rx’d
Time: 25:02

Jodi (BW=104)
Notes: assisted hspu on parallettes
Time: 54:13

Probably one of our worst showings to date. We just haven't been doing any hspu in the past year and it really showed!

21-15-19 reps

HSPU with foot on preacher curl station, bent over at waist
40 lb assisted dips
pushups

18:30

as rx'd

22 min

25/f/127#

wowzers i musta sweated in my sleep a whole lot.

breakfast: run 50 mins = 6.53 miles

WOD:
21-15-9 hspus; w/heels against wall
67-45-27 (bleh) bar dips
21-15-9 push-ups

21:11 ... at least that's a whole 8 minutes faster than last time.

post: tried a max set of kipping pull-ups and couldn't help but laugh at the abs soreness. i now have a solid appreciation for their involvement in the kip. and despite that ouchies i even got one more rep than my last attempt.

I severely screwed up my knee somehow this morning moving into the dorms and I can hardly walk now. I've been the following the WOD's religiously for a long time and I can't physically make J.T. happen. I might've burst a bursae sack (hopefully NOT) but if that's the case then I won't be back in the swing tomorrow either. If anybody's heard about something like this let me know. It's just a pain in my anterior knee cap whenever I put pressure on it while it's flexed.

HELP!

11:53

7:55

weighted pull ups- 50lbs x6 x10 sets

24:54

11:10

HSPU - feet on wall

Thanks for the call, Mark.

33 y/o male 185#
14:10
First time able to do handstand push-ups with only wall assist...not cheating on Smith Machine!
Man oh man this CrossFit is making me feel good. And look good too. I noticed a couple of veins next to my Treasure Trail, and they weren't vericose. Gee, I haven't seen those fellas since Junior High, "Hi guys. Good to see you again."

Looking forward to next time and will strive for <10 minutes...maybe even real handstand push ups ehh?
Ciao

Not as strong as last time but faster
subs push presses 135 21 and 15 95 for 9
subs 2 to 1 bar dips with 25lb plate, no 45 worked for me
12 minutes and dying

Very proud to say 'almost as Rx'd' in 23:53.

Used my new homemade rings. They are darn ugly, but functional. I think I must've used the wrong kinda PVC. Now I need to work on my HSPUs, so I'm not assisting myself with my legs against the wall so much.

32 y/o M, 150 lbs, 5'6"

Amazing job Annie! Great video Tony!

23/m/6'2"/175#

Hiked my first 14er today: Mt. Shavano 14,229'
Reached Summit in just under 2.5 hrs

See JT tomorrow for rest day.

38/M/175

22:04 as Rx'd...

Man that totally hurt and hit muscle failure about every 5 reps, so lotsa breaks.

Oh, and made my own rings today with a Home Depot playgroiund kit set and athletic tape to soften em' a bit.

Wow...hurts good.

-Kindred

im a noobie at crossfit but i started out with the murph followed by michael and then todays, and im lovin it, pretty hardcore stuff if you follow the workout up with a little lifting and whatnot.But what do all the abbreviations stand for like WOD rx'd etc...thanks

28:47

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

22min
ring dips killed me...last set i could only manage 2 at a time.

27:30 Next purchase... groceries... no way... RINGS!
21 63 21
15 45 15
9 27 9

Feet up on wall, facing wall, feet started tip toeing up the wall.

Subbed 3:1 bar dips, extremely weak arms...30:09

26 yom 6'2" 155#

23:53

21-15-9

HSPU...extremely weak...need lotta work on these
1:1 bar dips
pushups

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

"J.T."
Handstand push-ups: 21 (on wall) – 15(on rack) – 9 (on rack)
Ring dips: 21- 15- 9
Push-ups: 21 – 15 - 9
Time: 17:30
All sets broken
Foam roll after

Compared to 070621: 21:29

bw 163 age 38
11:53
feet supported on rack HSPU

32/m/190

21-15-9
HSPU (on wall)
ring dips
push ups
All sets broken

12:08

7:05 sub 64 45 28 dips

^
^^
^^^
18:00

17:00

Did "Jackie" today with fire crew

Time= 6:23 (pr)

35/195lb
Colorado Springs

As RX'd w/Unassisted wall HSPU & Ring Dips
20:57

m/22/168

32m
The rings make it a very difficult exercise. I need to learn better balance and coordination. Which is pretty good, I like the results I have seen on the lax field.

as prescribed, second and third sets broken, HSPU's-used feet in rings for spot

much harder than I thought it would be, chest and arms shot.
10:20

21 63 21
15 45 15
9 27 9

Nice workout, 9:20

Modifications: Smith Machine assisted HSPU, subbed 63, 45, 27 Bar Dips for Ring Dips
Time - 12:36

18M/5'7"/147lbs

im going to be a little cocky... im almost afraid to put my time up cuz i think some people might think im full of horse dung...

mmk so JT as rx'd = 3:47

go ahead! right me off as the ultimate BS'er. i feel pretty damn good haha

HSPU done on parallelettes with head going between hands and hand coming to top of shoulders. Pretty much makes HSPU 5 times harder I think.

me: 10:52
dan: 15:33

m/48/149

HSPU against refrigerator in garage. Slight assist from heels on top, especially in later rounds.

14:53

287#'s/43 yom

Sunday AM (8/18/07)

Rowing JT

21 reps asst HSPU, asst dips and push ups
Row 500m
15 reps
Row 1000m
9 reps
Row 1500m

28:16

26:52

I have been concentrateing on full ROM so all HSPU were forehead to floor, all pushups chest to deck, and deep dips with lockout on top.

day behind since I'm on vacation. Very modified as I was confined to a small space.
hspu done against bathroom door in narrow hallway. Dips done off the back of a chair in 2:1 ratio and push ups as normal
24:00 minutes. The hspu much slower this time. Just happy to get something similiar done. Next 4-5 days will be spent away from any gyms as well so I foresee lot's of modified versions of Cindy and tabata intervals. I think my brother mentioned something about a ditch needing digging. Tabata ditch digging perhaps?

16:12, a little slower than last time, did Nancy right before.

late post....for Brand X workout.

Saturday Class: Hellphabet Soup (Alphabet Soup/Outdoor chipper)
(Big Dogs/Pack/Puppies)
A: Run 400M (2 laps)
B: 50/30/15/ pull ups
C: 30/20/10 box jumps
D: 50/35/20 push ups
E: 7 Med Ball throws for heignt
F: 5/3/1 rop climb
G: Farmers walk up and back length of building/15 burpees between trips (back)
H: 15/10/5 Atlas pull ups
I: 25/15/10 toes to bar + 15/10/5 Windshield wipers
J: 50/35/25 kettlebell swings (35#)
K: Sled pull up and back length of building (front)
L: 25 DB Thrusters
M: 50/30/15 pull ups
N: 50/35/20 Sumo DL High pulls
O: 50/35/20 OHS
P: 25 Wall ball
Q: Monkey Bars + 30/20/10 Pull ups
R: 10/5/2 Spartans-Tire Flips
S: 2 laps (400m)
A-S As far as you can get in 45 minutes or go as long as the doors remain open or until you die.

Age 35
BW 145#

As rx'd:
10:08

Age 51/BW 245#
subbed 105# push press for HSPU and bench dips 3:1 for ring dips (dips and push press sets broken, pushups unbroken) = 17:40. Improved two minutes over last "J.T."

12:35

As rx'd. HSPUs all forehead to floor

Well, yet another WOD that I can't do.

HSPU's? are you kidding? Sub'd with decline pushups (on the stairs) and up'd the reps 5.

Ring Dips? Sub'd with Chair dips.

I also found the pushups are difficult to do when your abs are so sore from the last two WOD's.

All in about 30 min.

God Bless you J.T. Hero's like you are missed.

Tim: 21:21

Bar dips 1:1 and HSPU with assist of Smith Machine. Using the Smith was too easy but didn't have a spotter for proper HSPU.
8:45. Last time: 13:45. Next time do either 3:1 dips or get some rings (I think the latter).

36/m/165

feet on 5' support for HSPU & bar dips 1:1
12:27

God Bless...

as rx'd=12:21
first time on ring dips, tuff!

42yom / 147 made up on 08/19/2007

CFWU x3 x15 (-Dips)
WOD - JT - Second time for this one.
As RX'd 11:17 - this is a 4 minute improvement over last time.

Tried using psuedo parallets by using two 25# hexagonal dumbbells. They worked OK but I need practice with these it is amazing how much harder that extra 3 inches of ROM is.

20 M 195#

changed a bit because no rings

21x almost full handstand pushups
63x regular dips
21x pushups

15x almost full handstand pushups
45x regular dips
15x pushups

9x almost full handstand pushups
27x regular dips
9x pushups

19:21 time

-Rob

Wanted to nail the range so cut the numbers

15-12-9 reps

HSPU
Ring dips
Push-ups

Reduced reps and it still took 26:40. Happy with quality bar the last three HSPU where I missed the floor. Had hit muscle failure and hit 5 uncontrolled negs before deciding to shorten up.

Cheers, kempie

21-15-9
HSPU (feet against wall...still not full ROM)
Push-ups

63-45-27
Bar Dips

13:35

17:00 as rx'd

M 34/168

sub'd 1:1 bar dips for ring dips

real ring dips next time

13:40

"J.T."
Feet over Smith, otherwise as Rx'd.

12:08

May try Kegger's Rowing version next time. Looks like fun.

15 HSPU, the rest feet on rack.

14:40

16:14 as rx'd

Had to combine Michael & JT
w/u 1000m row
40 situps 40 back extensions
15 shldr presses
15 dips
15 pushups
20 situps 20 back extensions
12 shldr presses
12 dips
12 pushups
20 situps 20 back extensions
9 shldr presses
9 dips
9 pushups
20 situps 20 back extensions
time: 23:11 + 4:32 (row)

First time - really struggled with the HSPU's! had to substitute chair dips, I did not increase reps though, with my dodgy right shoulder I got plenty anyway :-) 56:42 - pitiful! :-)

M/21 bwt149 cfwux2
1 day late, as rx'd (first time WOD with new rings):
15:40 (PR)

21-15-9 reps of:
Handstand push-ups: sub 95 lb Press
Ring dips: sub assisted dips 42-30-18
Push-ups

Time 26:57

M/47/175#

"J.T."
HSPU piked against wall, FROM for first two rounds, stopped a little short on the round of 9
Ring dips with FROM
Time: 19:36, new PR

Mark 16:47.

22/m/170#
Had to modify "slightly"

subbed 2 second hand stand for each hspu (42s, 36s, 18s handstands)

CFWU x 2
completed the three rds in 11:22

*******************
7 hspu, 14 135# bb press/3, 12/1, 8
35 bar dips/22/15
strict pushups as px'd
13:40

21:08 ouch, 6:43 slower today, but down to the thin side of an abmat on hspu. Still just weak today.

"J.T." with assisted HSPU's and regular dips (63-45-27)
16:56

20 aug

swam 1400m

hspu: felt stronger but still not even halfway
dips
pu

25lb holds
7kg mb inclined situps x 3 x 20
pu max (30)x1

23/m/180

21-15-9-4 reps of:
Handstand push-ups: sub 95 lb Press
Ring dips: sub assisted dips 21-19-11-4
Push-ups
16:07

38/m/196#

HSPU: Assisted (straight up, with feet on metal shelf)
Ring Dips: As many strict as possible, then assist with toes/foot

13:44 (34 secs slower than last time)

This "Hero Weekend" has beaten me up, but made me stronger (mentally and physically). Thanks Coach, JT, Murph, and Michael!!!

AL

30/M/200

Bike to gym

CFWU x 1

Subbed 45# dips

19:03 (-2:14)

Post: "Michael"

M/45/145
A day behind.
CFWU

"J.T."
Handstand push-ups on paralettes for full ROM but still assisted with toes on support.
Ring dips
Push-ups on paralettes
19:40

Post - Handstand practice, rope climb practice.

Nice post Kate

43yo/m/167lbs

Subbed pushing a mower for an hour around my hilly yard in extreme humidity. PR.

I'll make up J.T. later...

8:30 .... feelin ok

10:05
on Bayshore after dark.

woops.... did pull ups instead of pushups

Late post (completed 070818)

181#/37yoa/M

16:59

Altered workout:

-30kg Barbell Shoulder Press
-BW Dips
-Pushups

21-15-9 done in 13 minutes. Finished off with abs and 15 minutes light cardio. PEACE

Had to get support for HSPU, and subbed normal dips 1:1 for ring dips. Total time 13:17, which is 3 minutes faster than last time with the same subs.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Time: 17min 42sec
My arms are toast;]

34M/88kg

Handstand push-ups (just short bend in elbow)
Regular dips
Push-ups

43min

35/M/83kg

Second time doing "J.T." Because it was a day after my heavy weight training day I didn't try to scale it up more, just did the same as last time plus an extra 10kg on the dips to see how I've improved.

Subbed 2x15kg dumbbell shoulder press, triceps dips with a 10kg plate on my lap, pushups as RXed.

All shoulders presses and pushups broken, all dips unbroken.

13:05.47. Almost 2:45 shorter than last time.

as rxed 14:18

M-48-70"-174

21-15-9 reps of:
Handstand push-ups SUB hooked toes over a bar on smith machine.
Ring dips SUB Parallel Dips 63-45-27
Push-ups

10:39
-------------------------------------------------
Compare to 070621

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

9:38

Sub pushups with feet on bars HSPU
Sub bar dips for ring dips

1 Mile Run
Then
WOD with Standard Dips
6:41
Then 45 Crunches
Then 1 Mile run

16 minutes

...HSPU were assisted towards the end of each set...bar dips rather than rings...ran 1 mile before the workout

14:50

45m200#
assisted hspu's(with smith machine)
ring dips
pu

19:00, much faster this time insted of doing 3xbar dips

M/31/195

wu: row 500m in 1:40, CFWUx2 (pushups for dips)

WOD: 21/15/9 115# press, ring dips, 135# bench
Started with 155# on the bench for the first 10, dropped back to 135. Press was a push-press on 15 and 9.

21/m/5'9/175

30min

switched hspu for push jerk @ 90 lbs

Apparently cannot (or will not) read, so did

21:15:9
115lb clean; dips; pushups

8:29

As Rx'd:

7:23

We put metal pavillion corner pipes onto two ropes suspended from a 13 ft. ladder for dips for the folks who didn't do the triple bar dips:

Ben: 13:15
JJ: 14:33
Ryan: 16:05
Taylor: 13:23
AL: 13:52

37m/185
No warmup really
as rx'd but had to resort to jumpers on the last set
8min
+100 squats after just to balance it out a bit

"J.T."
21-15-9 reps of:
Handstand push-ups (head to stepper)
Frist Round 11-5-3-2-1
Second and Third all Negative
Ring dips (All Broken)
Push-ups (All Broken)
Total Time 14:13

Charity-11:40

50,35,20
kn push ups
med ball push press - 10 kg
HS holds in sec
sit ups
17:19

at cabin

36yom 150lbs
11:53:08

HSPU not full ROM feet on wall
Bar Dips sub 1:1

BW 127;

15:22, HSPU assisted w/ bike tube. Compare to 21:58 last time!

27yoM
68kg
5'9"

"JT"

19.12

first time through with full ROM on HSPU.

M/30/196

Front Squat WOD from 20 Aug then did J.T.

Subbed DB shoulder press for HSPU (25#'s), bar dips.

Time: ~12:30

even with the subs this one was tough to get through without stopping.

Sub'd WOD due to elbow injury (non-crossfit related) for a 5k. I ran on the middle school track outdoors and my goal was to break 26 minutes. My son timed me and wrote down the lap times until he accidently cleared it during my 10th lap.
Lap # - Overall time (lap time)
1 - 1:54 (1:54)
2 - 3:58 (2:04)
3 - 6:06 (2:08)
4 - 8:10 (2:04)
5 - 10:05 (1:55)
6 - 12:08 (2:03)
7 - 14:14 (2:06)
8 - 16:14 (2:00)
9 - 18:22 (2:08)
I finished the 5k by running laps 10, 11, 12 & 1/2, but do not have the times. If I assumed the pace of my slowest lap of 2:08 per 1/4 miles I would have finished in 25:50. It looks like I shouldn't gotten under 26 minutes, but I don't know for sure so I guess I'll have to go out and do it again.

M/36/215

Warm-Up: Push mow for 1 hour
"JT"
Time: 7:31
HSPU feet on deck of backyard playground (5ft)

as rx'd 10:45. bw 194

35/199
subbed deep dips on dip bar for ring dips
hspu were head to floor not nose to floor
(2) broken fingers
21:40

M/21/161 lbs.
Sub'd 3:1 dips because I dont have rings, wore my vest for the first round and all PU's.
Time: 13:16

27/m/196

Sub'd partial HSPU's

Time 13:18

18/m/5'8"/143

Did pushups off my pool (~4.5 ft high) instead of HSPUs.

11:29

24:05

Broken sets 14:45

TTTTTTTTTTTTTTTTTT

34/m/217

14:02 as rxd

Completely forgot to time this, as I was watching the Cards-Cubs game while doing this one...piked off the sofa, dips were bench dips x 3...this one gets the blood flowing upstairs, that is for sure.

Had trouble with HSPU. Substituted overhead bench/military style with 85#.

slow- 30m.
BC

As Rx'd
Bar Dips
16:10 (gym time...slow)

Was in Valencia for the Cert, so first chance I got to watch the vid. Awesome job Annie, and great coaching from Tony B. That vid had a wealth of cool coaching tips on it. Keep more of them coming Tony!

32:32

13:36.

Age - 32, Ht - 68", Wt - 200#
CFWU(15) x3, sub 20 double unders
WOD - mod J.T.: 21-15-9 of HSPU (w/ 4" stack under head), dips and push-ups.

Total - 14:03

HSPU were the killer on time. As this was first time attempting using stack under head (been doing elevated on smith machine), I find it useful. I'll be training on these in warm-ups from now on.

Sub'd: Feet hooked at chin height in squat rack for HSPU.

11:28

21:48

3:12 faster than last time.

30# DB press subbed for HSPU; bar dips, same as last time.

16yrs/ 155lbs/ 5'8

As rx'd except i did bench dips with my feet elevated and weight on my legs(don't have rings)
The hspu's were the hardest part

18mins

HSPU -pikes off a picnic table
otherwise as rx'd
very broken!
15:28

last time
070621

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

15:55

this time
070818

sub 3x bar dip for Ring dip

22:38 (PR!)

25mins

First ten hspu, rest pike
Rings tough, not sure if due to last two wods or due to putting rings on pull up bar in small door frame with restricted space.

6:22

Pretty slow.

First 21 HSPU unbroken
All ring dips broken in 3, in half for last 9
PU unbroken.
Last 9 HSPU were tough...mostly negatives

Followed up with bag work, sandbag, and a few MB cleans

M/32/170

Sub parralel bar dips 3:1 otherwise as rx'd.

15:31

Blasted from Murph and pushup heavy BJJ workout last night. Brutal time. Pissed off. See you next time JT.

28/m/208

7:46

11:20

45 db sub for HSPU

Sub: 30# DB for HSPU
~17:00

hspu: toes over bar at shoulder height
1:1 bar dips
about 15 minutes

as rx'd

12:22

good form on all

41/163
as rx'd (hspu aginst wall)
21.08

160#/33yom

CFWUx3 (9:46)

WOD#1: Deadlift 2-2-2-2-2-2-2-2-2-2
285x2x10 (14:32)

WOD#2: JT (modified)
21-15-9
HSPU's (assisted , smith machine)
bar dips
push ups

(9:24)

Running a few days behind and trying to add some heavy lifts to build strength.

39/m/190
cfwu x 3

JT (modified accd. to brand x)
15-12-9
HSPU's assisted on squat rack
bar dips x 2
pushups

15:02
the dips really slowed me down as I was doing them in sets of 3 after only a short time.

14:32
HSPU's assisted
1st set, facing away from wall, nose to pillow
2nd and 3rd set facing wall, nose to floor
All with Squat rack assistance

CFWUx3

HSPU feet on bar
R-dips with red band assistance
pushups

20:38

WU
RD/PU/SP
9:38
partitioned HSPU/RD/PU

Subbed 75# Overhead Press for HSPU
Subbed bar dips (3:1) for ring dips

31.01 min

went through the work out twice since i didn't want to do 3 dips per 1 ring dip haha

21/m/165# 5'9 time is about an hour

21-15-9 reps of:
inclined push-ups
parallel bar dips
Push-ups

31/M/185-190lbs
Time to complete: 18:36
This one was a struggle. I had it in my head that this one would be the easy workout this week but it was brutal. I did the first round of hspu off the wall but then had to switch to having my feet on a bar at the highest setting on the bench. This workout killed my triceps. I will definitely be putting in some practice on the HSPU's!!!
Started with a warm-up on the Concept 2 rower. Did 2500m in 9:49
Did 1000m for a cool down.

31/M/185-190
warm-up: concept2 rower 2500m in 9:49
Time: 18:36
Did the first set of hspu off the wall other 2 sets I did from the bar on the bench at the highest setting. Did the dips on parallel bars. Did push-ups as rx'd. This was a tough workout. I will definitely work harder on my hspu's.

14:45

Meyer as Rx'd
HSPU on smith
10:35 PR 9:28

14:30 sub bar dipsx1
wu=7:30 street run soaring eagle "mile"

39/M/192-Syracuse NY

As Rx'd (HSPU wall assisted): 8:08
After 1st round, all HSPU broken (and probably, oh, 3 that were much more limited ROM than I should have counted).

144lbs/30yoa

"J.T." as Rx'd

21-15-9 reps of: (everything broken)
Handstand push-ups
Ring dips
Push-ups

Time: 12:08

Previous was 12:45, however my feet were supported on a table in my garage this time, which was lower than the squat bar I usually use in the gym. Also, the ring dips were MUCH harder this time than any other time I have done them. It must be because I had them hooked up on the struts in my garage, which is higher than where I have them normally hooked up in the gym. Much more stabilizing muscle fatigue.

Handstand pushups on ground against wall. Parallel dipsx3. Push ups as rx'd. first round as RX'd, only 8 handstand pushups in the second round for 60mins.

(done 8/22/07 after Michael yesterday & 50% Murph the day before)
26:35 (new PR)... HR info not available
HSPU's self-assisted on side of power rack: Rd.1: 20,1....Rd.2: 5,7,3....Rd.3: 3,4,2
Ring dips were tough today!: 1: 5,3,3,4,4,2....2:2,3,3,3,2,2....3:2,3,2,2
Push-ups (still feeling Murph!): 1:10,6,5....2:8,6,5,2....3:3,2,2,2
Not sure how/why I hit a PR today, considering my recent WOD performances. I think my HSPU technique/strength has improved. Might be time to start going with unassisted/against the wall.

4 handstand p/u first round, then did elevated pushups with feet @ 45" to replace remainder of HSPU. Did regular dips on the backs of chairs. Push-ups were about the toughest part. Weird. Completed all rounds.

Oh, and time was 15 min.

cfwu
21-15-9 reps of:
Handstand push-upsfacing wall straight up
Ring dips broken 21/dips/3-3-1-5 dips
Push-ups 11/10/15/6/3
20:33

26 yom

190#

16 minutes

Subbed 3x bar dips for ring dips.

24 yof

130#

12 minutes

Subbed 35# plate presses for HSPUs
Subbed assisted dips for ring dips.

21-15-9: 17 mins
Handstand push-ups feet on wall for 21,4 then 50lb db press
Ring dips, Push-ups

This workout always kills me. Developing a little elbow tendonitis as well.
17:00
First set only 8 pure HSPU, then leg on smith machine
No rings, 3xrx for dips

ring dips are scaled wrong as 3:1 - it's only 2:1 , so it would correspond to 42-30-18 or scale as necessary from there.

11:43 as rx'd

HSPU supported against wall

43/m/166

as Rx:

14:40

PR! Funny, I can almost do a handstand, just by coincidence.

11:19 as rxd
17:14 last time

as rx'd apart from bar dips subbed for ring dips

18.08

Did this one on 8/28 prior to the walking lunge nightmare.

16:33, about 30 secs better than last time.

kate - you are a great lady.

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

This time did Michael first so I ran out of time:
Did the 21 set subbing 95lbs Shoulder Press
Did 21 good ring dips and push-ups

feet on squat rack, regular dips
about 15 minutes.

substituted pull ups for ring dips. instead of HSPUs I did them with feet elevated on a box.

4:18

29 yr female
22:01 rx

17:17
HSPU - legs on back of sofa
chair dips - 42, 30, 27
PU - knees