Good thing we had a rest day before this one.

Wow this one is going to hurt.

3, 2, 1 - Go!

Jeff- Luv the videos bro.

Killer.

jonah from yesterday -

is this more along the lines of volume you were interested in?

excellent workout!! i'm moving to fort walton at the end of the month and I'm looking for a new crossfit group.. if you run one or know of one, please send me an email.

thanks
joel

I will be in Qatar at Camp Asaliyah for two weeks in Sept. Any CrossFitters out there?

AngryG posted that it is not good to reach muscle failure all the time? I just started crossfit and every day I go until I can't go any more with each exercise. If there is weight involved I set it to where I can do the prescribed reps, but usually I'm just using the bar anyways, or with pushups and situps I can't reduce my weight! Sometimes I am so sore I have a hard time standing up, much less doing a squat. How do I know how far to push?

Diana,
I've been there. The gym's great ok, just stay away from the Burger King that's RIGHT OUTSIDE of it! Have fun.

Hey everyone, I am new to the website just had a quick question hopefully someone can answer for me. It says 5 rounds timed is that just timing all five rounds together or do you time the first round of 50-30-15, then take a break and then time the next round? Hopefully that makes sense and if its a dumb question I am sorry. haha Thanks for the help.

#10 Billy,
Time from the start of round 1 until you finish round 5. Take as little rest as possible and whatever rest you do need is included in your overall time. Enjoy the kool-aid and good luck!

Oooh, tailor-made for my fire hall.

Oh the Pain. Got a 10 Km forest run just before this as well. Look like ill be on my back for the rest of the weekend!!. Due to my lack of ability in doing handstand press ups, will probably just double to 30 per rep

I find it ironic that this workout is posted along side a video touting ways to avoid monotonous workouts.

Are the squat reps weighted or just bodyweight?

Disregard my last question. FAQ answered it.

Hurculoids.

Ouch.

Any crossfiters in Paducah, KY?

#14
unless stated, bodyweight

this one is going to be brutal...nice challenge

These Jeff Martone videos have been great. Could you post one where he shows how to switch the kb from hand to hand at the top of the Turkish get up?
Thanks!

Sam L (#20). I've only been to a few of Jeff's presentations, but I've never seen him switch the KB at the top. It's always been on the ground. I've seen DBs and BBs switched at the top, but not the KB.

Hmmm, this workout looks killer. I have a 5k race on Saturday morning so I think I am going to have to put this off until after that. I have a feeling 250 squats won't make my legs feel real good on a hilly course with last .75 miles on sand. Don't think I will be able to double this one up with another though. Will have to catch up somehow.

#8 myra

first off, don't be afraid to scale back workout to accomadate any limitations you may have. that being said, i think what angry g meant was two-fold, though hopefully he will elaborte for you as well - i don't want to put words in his mouth:

1. form is more important than weights and reps; i.e., for a rep to be effective (and counted), perfect form must be used. so lower the weights and be sure your form is good. for those using the lightest barbell available, you may have to stop short of the prescribed reps in the WOD or break sets up to maintain form. for me, this plays out in multi-joint movements like squats - though i may fully exhaust my glutes and quads by lowering and raising, say, 225 pounds 10 times, it may not be nearly as effective for overall strength as using perfect form with 135 pounds five times. note that unlike in the former case, my muscles may not be sore in the latter case. so, muscle exhaustion is not necessary for improved future performance and strength gains. i should also mention that many smaller muscles in the hips and back are brought to exhaustion through the use of perfect form; these just may not be the muscles you thought you were working in a squat.

2. strength and performance gains can be made performing more work in the course of timed WODs like today's. you may not fully fatigue your quads during the squats, but if you can perform the 50 faster than in your previous effort, your muscles are in a sense stronger.

finally, to angry g and all crossfitters, if some or all of my logic is off, please let me know...

Rip- I can't wait till we can disuss politics next. That & eat some chocolate pudding. Hope all is well brother.

can anyone do 30 pull ups for 5 sets or is that just a goal to shoot for?

OK, thanks Tony.

Ooooeeee, what a great video! Jeff is great with that thing. Another thing to work on.
I must admit though that my wife told me I'm banned from doing Turkish Get Ups. My sweet darling came in and saw me doing them and swore I was gonna cave in my skull with it.
I told her I would stop doing them when she stops swinging from underneath a helicopter on a rope.

I'll have to wear steel-toed boots and a groin protector for kettlebell juggling.

I am going to sub this as I'm not on the level quite yet. I'm thinking;

-50 squats
-20 Pull-ups (Towards end add jumping if necessary to keep intensity up)
-10 Rep Barbell Shoulder Press

WIll report back, its going to be brutal either way!!

#25 Philip
You can do it man. Be it kipping or jumping if you have to. Make sure you finish and do it all. Have fun!

Whyyyyyy

CFWU (excl. pullups), WOD as rxd, 25m32s, not flat out this week, just having a break kind of...good range of movement for everything...

#29, Chris B, I am officially stealing your subs. Ill do you one better and my weight will be 135 for the press.

Everyone else- 3,2,1- GO!

CFWU X 3
13:10

As RX per BrandX buttercups:
3 rnds for time:
25 Squats, 10 Jumping pull-ups, 5 shoulder press (85#)

Time: 6:21 (Last SP rep was only 3)
Total time: 19:31

So I am fairly new to the whole CF thing and i had a quick question. For today's WOD I finally found a low hanging branch but what else can you do to substitute for pullups? And I think i know what you guys mean about the "kool aid".
OUCH!!

24;35

3/4ths HSPU

This one was brutal.

After the first set, I had to do pullups on a gravitron and HSPU at 3/4ths.

52 minutes.

I liked the volume of this one. I got an awesome pump, and I ended up flexing in front of the mirror for about 20 minutes.

Dig it.

28:36 had to kip the pull- ups!

Anyone else on Okinawa doing crossfit?

Back from hip flexor injury. Scaled and modified to:

Five rounds for time of:
30 Squats
18 Pull-ups
15 Elevated push-ups (1 m)

18:13

Good to be back.

36m/192/5'10"

Subbed Brand X "Pack" workout
30 Squat
15 Pullups
7 HSPU

After 1st set all sets broken except the elevated pushups. Used Smith Machine bar set at eye level for my HSPU.

8 minute 36# kb snatch set: 70L/72R. Hand switch at 5 minutes.

10 minute break.

WOD: 13:38

Rx'd except for 1/2 Depth HSPU

43 mins Exactly

Notes - Most pullups I have ever done in one workout. HSPU were very taxing but really helped my development to get nose to floor

Tough Workout

#41 Kelly Moore I know your times are always insanely good but this hit home more than normal as I just completed this workout 20 mins ago. How you did that workout in under 14 mins is beyond my comprehension

I am in awe.

How does this brutal workout not earn a name?! LOL. This was killer. Funny story at the gym this morning...

I was on my third set of this workout when a personal trainer walked away from his client to "critique" what I was doing. He informed me that I was cheating by doing jumping pullups and in doing so was not getting any form of a workout. As I stood there drowning in a pool of my own sweat, I looked him in the eye and told him I would be more than happy to talk to him about it when I was done. I then reminded him I wasnt paying him for his opinions about my workout, but they old lady he left squatting the bar in the smith machine was, so he should probably get back over there. Upon finishing, I made my way over to him and made a deal with him. If he could complete ONE set of what I had just done, I would gladly pay him whatever his hourly fee was and have him train me the way I "should" workout. He accepted. 50 squats, 3 pullups and 8 minutes later he admitted defeat and left the gym mumbling under his breath!

Sorry for such a lengthy rant, but I hate it when personal trainers all think they know what they are talking about!!! Time on todays WOD 29.10 and every second hurt

PUT SOME DAMN SHOES ON BEFORE YOU START JUGGLING WEIGHT. OUCH

190#b 34 yo 5'9"

35:54

Had to do sissy pullup on the last set. Feeling like a real puss!!

190# 34 yo 5'9"

35:54

Had to do sissy pullup on the last set. Feeling like a real p*ss#!!

Modified:

-50 Squats
-20 Pull-ups
-10 Reps Bench Press (60-kg)

Pull-ups were mainly jumping apart from first round, and first few reps of each round. Workout was killer.

Time 26.34 minutes

Finished off with 10 minute cool-down on cross-trainer. Plus stretching.

41:56,,,
i suck... Kelly Moore I want your poster hanging in my gym...

M/36/215 lbs.

I have nice callouses now.

round 1
50 squats
pull ups - 8+8+5+3+4+2=30
HSPU - 6+8+1=15
round 2
50 squats
pull ups - 3+6+5+3+4+3+3+3=30
HSPU - 2+5+6+2=15
round 3
10 x 5 = 50 squats
pull ups - 3+3+3+6+3+3+3+6=30
HSPU - 2+4+4+5=15
round 4
10x5=50 squats
pull ups - 3+3+5+2+7+6+4=30
HSPU = 5+10 = 15 * pike position to get deeper ROM
round 5
10+40=50 squats
pull ups (on gravitron, 63%BW lifted)
10+5+4+5
(then back to reg cause I hate the gravitron)
4+2
= 30
HSPU - pike position
5+10 = 15

Does anyone else get that evulsion (muscle pulling away from the bone) feeling in the forearms while doing pull ups?

I looked at this WOD, and the only thing that came out of my mouth was, "what"

this should be good ha

Kelley Moore may have made my Hero list. I will be doing this in about an hour. (Have to drive home from being on shift yesterday.) If I don't check back in send The 'BOLANCE!

CFWUx2

42:42
HSPU against wall to stack of books

CFWUx2

1/2 intensity (triathlon Sunday)
5 rounds:
25 Squats
15 Pull-ups
5 HSPU

14:14

27m/195#

3 rounds as rx'd
2 rounds w/ 20 pullups
1 round w/ 10 pullups
34:09

Jeff makes it look easy!

bw: 184

As rx'd: 36:34.

41/168

Kelly Moore, I think that you are everybodys hero!

#44 Jonathan, that is a great story.

WOD as rx'd - 20:47

BW=185
Age=27

As Rx'd 18:42 mins.

Kelly Moore: Did you do all the pull ups? No jumping, no assistance. I mean, I've always thought you were superhuman, but that's just insane.

o god, this is going to hurt

34/193 lbs

As RX'd, but HSPUs were angled to assist.

25:00 flat

bw 175

hspu assisted

19:45

35/m/180
CFWU (-PU's)
WOD Modified
5 Rds
50 Squats
30 Jumping Pull-ups (Nursing Golfers Elbow)
15 HSPU (3/4 ROM)

41:48 min

sub'd self-assisted HSPUs with toes over Oly bar in the squat rack. all else as rx'd.

34:40!

I kept mini-sets of pullups short and intense (3-8 reps with mixed grips until I hit 30). The pullups felt easier, at least they seemed to required less effort in the third and fourth round, or perhaps I just stopped thinking about them. Still, I managed to rip a deep hole into calluses on both hands.

And I noticed a very sweet sensation moving from the upside-down HSPUS to squats. Nausea, I think it was.

Kelly Moore - great work!

36yom 150lbs
Doing 5day on 2 day off so scaled this back to 40/20/10
HSPU feet on smith machine bar as vertical as possible
19:02:09
Then laid on the floor and fought pukie off for the next 10 minutes.

Subbed dips for pullups, did four rounds, and not sure of the time...my watch quit at some point in round three, and I had to get ready for school...tough one...I am going to guess about 22 minutes for the four rounds.

Good job Jonathan.
Here's a quote that your story reminded me of by A.W. Tozer. It's one of my favorites on leadership. It's about Christian leaders but pertains to every leader in my opinion.

"Cattle are driven, sheep are led; and our Lord compares His people to sheep, not to cattle... The minister (coach, leader) must experience what he would teach or he will find himself in the impossible position of trying to drive sheep... and scarcely anything is is disheartening as the sight of a vexed and confused shepherd using the lash on his bewildered flock in a vain attempt to persuade them to go beyond the point to which he himself has attained... We cannot take our people beyond where we ourselves have been."

21 yo - M - 166 - L 1.73

Been out for two weeks and just started with some selfmade Work Outs yesterday and the day before. Also did soccerpractice twice this week.

Did the WOD together with my brother today.

It was really killing me but very NIIIICE..

My brother beated me in just one second.

My time 23.20

35yo male 170ish
As rx'd 15:23
Did a 5k before and had no intention of doing the whole workout today, but at 3sets, I was still good to go, so I pushed on. Very pleased.

5 min Rope Skipping + CFWUx3 (No pull ups)

WOD as rx'd: 23:18

M/42/194
Five rounds for time of:
50 Air Squats
30 Pull-ups; SUB Gravitron
3 X 150, 2 X 170
15 Handstand push-ups; SUB Push-ups

19:09

#60 t:

Yes, all were kipping pullups with full extension and chin over the bar. The last sets were done using Annie's "frog kick" style - they are more vertical than the swing style and pull on my hands less. My hands were a bit sore and tender (but not torn) from the kb snatches done prior to the WOD.

This was my first crossfit workout. I used to think that I was in pretty good shape. Anyway for the pullups I had to use the assist pullup machine. Time was 33:54. I don't think I will be able to walk the rest of the weekend.

20 yrs old/ bw = 180 lbs. Porlly could have pushed myself a little harder but I am pretty tired. 39.32

When people mention "jumping pull-ups" do they mean jumping from the ground, grabbing the bar, and pulling up? Or does this just mean they kick and such as they are pulling up. I can only do a solid set of about 12-15 PU right now and I just dont see how to do multiple sets of 30 PU's.

Yesterday…
Pull up 12-12-12-12-12-9-9-9 =87
Push up 12-12-12-12-12-12-10-12 =94
Sit ups 13-14-13-12-11-12-12-11 =98
Squats 19-19-19-19-20-20-20-19 =155
Total= 434
Tabata low total= 49

Did FGB as tabata but not these sets so nothing to compare to.

(Sit ups ab mat…or aka towel but same idea, Pull ups asst, had still all torn up from last week so was rather disgusting)

Felt great afterward and was looking to do a bit more. Started burpees, got through 20 and felt wiped. And today…whew, quite sore. :)
Erin

m/25yrs/162lbs

subbed shoulder press for HSPU's and crunches for squats as knee still resting.

39:46 mins.

#44 jonathan
hilarious... nicely done.

#8 Myra

"Only those who risk going too far can possibly find out how far one can go"

-T.S. Eliot

The first couple WODs were absolutely killer to me, as I had no idea how much I needed to scale in order to allow myself to gain

consistency before intensity.

It took some trial and error, but eventually, after 2 months, I think I'm finally (thanks to Brand-X as well) finding my pace and working toward full CFWUs and WODs.

jonathan, #44-Very nice work.

age 41
bwt 205# (after workout)
15 min. stat. bike.
3/4 mile run w/ 20# vest.
300 jump ropes w/ 20# vest.
WOD-38:55 - broken sets, partitioned, kipping, sweating, physically and mentally whupped!

Surprisingly sore after yesterday's "Ethan". Really felt slow on the squats. Good Range of motion throughout.
PS No proper pull up bar so had to hang from a smiths, couldn't kip with my knees tucked up so that'll made a large dent into my time.

As Rx'd 20:24

Pain is temporary.
Finished off with back extensions and push ups just to even out.

Best of Luck to all for tomorrow's WOD

Whatever happened to the CrossFit dog? Haven't seen him or his wagging tail and hind end in the videos in a while.

Well, may I say, you're an amazing athlete, Kelly! Great job and thanks for consistently posting your performance.

We Wisconsin girls have to give each other props!

27m/ 260#

only able to finish 3 rds.

squats as prescribed
pullups - gravitron - 50% wt pulled
HSPU - feet on bench

#84 t

Where are you in Wisconsin? If you want to get together for a workout sometime let me know.

Jeff kicks ass!!!!

32/m/190

Did 2 mile cadence run with the academy cadets.

WOD as Rx'd

28:00

This workout was awesome!

37/ M/ 175 lbs

1st set
Squats 50
Pullups 10/5/5/4/3/3
HPU 15

2nd set
Squats 50
Pullups 5/5/5/4/3/3/3/2
HPU 15

3rd set
Squats 50
Pull ups 5/5/5/5/4/3/3
HPU 15

4th set
Squats 50
Pull Ups 5/5/5/5/5/3/2
HPU 15

5th set
Squats 50
Pull Ups 5/5/5/5/5
HPU 15

38 min 17 sec
It will be faster next time!

30/m/208lbs this morning
AS per RX'd
5 rounds for time
50 squats
30 push ups
15 hand stand push ups broken up into sets of three for each round.
33:02 minutes

On vacation in OC, MD for a few days. Hit a modified "Murph" this AM: 100 pullups, 100 pushups, 100 squats partitioned as needed at the 3rd St. playground. Ran back to the beach for a beach/boardwalk run. All exercises done with a 20# vest and Blackburn HydraPak on. Should've seen the looks on the boardwalk as the weights "clanked" in the vest!

I'll hit today's WOD tomorrow morning since I'm sure one of the upcoming WOD's will require more than playground equipment.

I ment to to pull ups sorry

30/m/190

WOD - 25:42

This Workout was awesome.

Squats knocked out 50 for 5 sets.

Pullups
1st 10/5/5/5/3/2
2nd 5/5/5/4/3/3/3/2
3rd 5/5/5/5/4/3/3
4th 5/5/5/5/4/3/3
5th 5/5/5/5/5/5

HPU knocked 15 for 5 sets

time completed 38:17
I will be quicker next time.

Maybe coach should create an insane named WOD called "Kelly" after Kelly Moore.

You are inspiring! Great job.

I am new to CF (1.5 months) and couldn't do more than 20-30 pullups for an entire workout.

Time 46:09
Squats as prescribed.
Pullups: 120 kip, 30 gravitron 50%
HSPU: Feet on a bar chest level (I am 5'9")

Nice workout and new this was going to hurt. Great job to everyone else for completing or just trying to complete.

I don't actually live there anymore, but I visit every now and then. My brother lives in Madison, and I've been trying to get him to try CrossFit. Not much luck so far.

I'm in the Air Force and move every few years. I'll look you up if I visit though!

Again, great job and thanks for inspiring us.

26 yo/m/195#/6'7"

WOD
subbed self assist hspu
jumping pull-ups rnds 3,4,5

33:30

My head is ringing, just a bit.

#92 - you mean something like:

"Kelly"
Five round for time:

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

She's already appropriately honored!

WU
.5 mi walk and stretch PU/S/HSPU
26:03
partitoned Squats/PU

27/m/230/6'4"
just started crossfit about a week ago. had to abbr the wod a bit. i didnt realize how week my shoulders were until i tried to do a hspu and almost fell on my head. so i subbed push presses unitl i get strong enuff to do them.
5 rounds
squats= 30,30,30,30,30
pull ups= 20,15,15,15,15
push press 135lbs= 8,8,8,8,8

ps. u guys and girls that can finish the wod as prescribed are my heros

21/m/127

26:53

That was one hell of a workout. Now off to class!

21m/190
26:12
had to throw some jumping pullups in near the end. great workout.

200#/20yo/m

19:34

super intense

285#'s/43 yom

subbed jumping pull ups and asst'd HSPU

3 rounds in 19.5 minutes.

most people commenting seem to mention assistance on the pull-ups and nothing on the HSPUs - does this mean most of you are actually performing these as Rx'd, as in full handstand (no wall) and a full ROM? if so, i am SO out of whack with you all, as i can rip out pull-ups, but man, those HSPUs are tough... i am impressived by each of you...

19 yom 175#

5 rnds for time

40 squats
20 jumping pullups
15 hspu (legs on preacher station, bent over at waist)

23:30

I am actually pretty impressed with myself here, although there is a small (5% chance) that I only did 4 rounds...

pu's assisted with red band
hspu with feet on bar in squat rack

32:25

I'm still on vacation so I was a day behind and did the shoulder press workout yesterday at a local gym nearby. I opted to stay away from the gym today and hit a local park instead that had a playstation set up (monkey bars, slides etc.) The monkey bars were actually pretty good for kipping and I had to kick my legs up to slide to perform the handstands. Stopped a bit shy of touching head to the ground as I was getting sore from the pebbles imbedding into my forehead.
Oh yeah, time was a slow 34:45 as the handstands and chins very broken up. Tore a nasty hunk of skin off my hand in the 4th rounds.

Could only do four sets. Plus pull-ups were cut to 10-15 and still working on HS push-ups so did hindu push-ups. First time doing WOD and felt like I used to after running a 400m race at PR pace(49-48sec.) just like in college. All in all I am a convert from the Globo Gym environment. Good shiznit!

5 rounds
50 squats
30 pullups - 12-15 unassisted, then 60 lbs assisted
15 HSPU - can do 5-7 against a wall, then supplemented with 60 lbs standing shoulder press.

This workout absolutely kicked my butt

28:26

40/m/184

30:15

Grrrr...I wanted to break 30!!

Did some partitioning, but only within individual rounds. Partial ROM on HSPU. This workout rocked. All kipping pullups, which I have come to love dearly.

103 esteban

I always do my HSPU against a wall, and get maybe 10-15% without any wall assistance. That % keeps improving, however. I don't expect to be able to rock HSPU in the middle of a room for a few years still.

I get the impression that most people use a wall to some extent.

Anyone else?

m/43/215

Substituted and modified:

Completed 5 rounds of:
50 squats
15 kipping pullups
25 pushups

13:04

205/31/m Tough one! Not quite able to do pull ups and hspu yet. Substituted with jumping pull-ups and reg. push-ups.

19:15

I have been doing CF for about 4 months now and HSPU was/is a new one for me. I have been putting my feet on my work bench and piking up at the waist. Today I am going to try kicking into a handstand on the wall. We'll see how it goes. I used to also get slight mottling around the eyes from not being used to being upside down. This appears to be improving. I don't get the mottling anymore, but my face still feels pretty full of blood.

Bwt: 133

As Rx'd:

13:29

Is it bad that I am becoming desensitized to the horrific WOD's that come up? When I started I remember seeing some of the WOD's furrowing my eyebrows and saying "Are you f'n kidding me? I can't dead lift 225lbs and what's a thruster? That sounds sexual and violent!"

Then I graduated to the reaction of..
"I think I can finish this! It's going to take a while though"

Now when I see them I thank God that I got a rest day yesterday and I'm guessing how fast I can get it done...

What's next? Picking an adversary to try and beat every week?

Modified
5 rounds of:
25 squats
15 pull ups
6 push ups
(pull up's- 1&2 rnd. jumping 1-2x4, 3-5th rnd jumping 2-2x4's the last 10 pullups with a band assist.)

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Forgot to post my time!!

25 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

37 bw190
hspu assisted
21:08

29/M/180

50% week
Therefore:
150 squats
90 pull-ups
45 HSPU

15:58

still cant do that many or much more then one hspu... working on it. so i sub'd this workout completely for the one on cfSC site for yesturdya the 23rd... 7 rounds of 250m row, 15x 3/4bw DL, 9 dips (i used 50# on top of BW) timed, finished in 9m3s

21m220#

What do you guys think is better - scaling the number of reps of pullups to a doable number, or jumping/kipping all of them?

sry, 6'6 :D

as rx'd

20:41

CFSUX2
WOD: 30:26
Rd 1 - HSPUs against wall...all other rds on smith machine.
HSPUs are definately my weakest of the 3 movements.

14:30 as rx'd

bwt-160

#120, dont scale, do as much as you can then move to jumpin/using someone to help ya thru yur reps... this way your doing alot more moving... after all thats what its all about. more work. yur maxing out on pu then doing even more! :D

Thank goodness I have a dedicated Crossfit gym at my military gym in Edmonton. I couldn't stand having those weiner 'trainers' telling me what to do! HAH nice one Jon!

Michigan:

Kipping Pull-ups are the default when "Pull-ups" are listed on a WOD. Don't scale the number, scale the load. Start w/kips, go to jumps if you need, then gravitron or bungee assited, and so forth. Doing 150 deadhang pull-ups would take a while, plus 250 squats and 75 hspu. Those great times posted: I guarantee they are all kipping.

If someone claims a time of 20 minutes doing deadhang pull-ups for this WOD, I would need to see it with my own eyes...

First CF workout with a buddy, we were short on equip so we improvised a bit

Squats (50-25-25-25)
(Jumping) Pull-ups (30-15-15-15)
Handstand push-ups (15-8-8-8)

28:50

(127,m)

Actually, all the pullups I do are deadhang, as I don't kip well (yet). Last 120 pullup / 120 dip day I got in 18:30.

Tonight, all of my pullups will be deadhang. But I expect a time in the 30's.

PUs on rings
HSPUs in pike position, feet on 44" high counter.
23:04

#120 michigan - I'd kip them all if able (kipping is encouraged for Crossfit unlike some other places). Next would be jumping. I wouldn't reduce reps.

as rx'd 37:00

5 rounds as Rx
22:16

My 5th day on Crossfit, and man was it humbling.

35:59
HSPU with feet on the wall (14, 12 reps last two rounds)

Deadhang pullups until middle of round 3, then lots of jumping pullups. I tried the kipping pullups but was afraid I would destroy the POS chinning contraption at my gym.

45/m/180
as rx'd with feet on top bar of smith machine for hspu's. 30 min 40 sec.

(last "set" of pu's 6,6,6,4,2,2,1,1,1,1)

does anyone have any input on doing the hspu's on the smith machine? I started cf about 2 months ago and am no where near being able to shoulder press my body weight with the barbell. Therefore I have been hesitant to try hspu's. Instead I have played around with the smith machine on the off days and have done sets of push ups moving the bar up one notch with each set. When I put it all of the way up my body seems to be at an angle of about 70 degrees. In this position I feel like most of my weight is hanging off the bar and that I am actually pushing up less than half my weight. It seems way too easy. Any suggestions?

4/m/165

Almost as rx'd: 28 minutes (give or take as I was using the clock on the wall). Still can't do HSPUs, and I got asked to kindly not use the mirrors to support my feet as I'm dirtying up the mirrors, so used the Oly bar on the squat rack to support my feet and did Push ups that way instead. Had to break the Pull ups into 6s, then later into 6 jumping pullups, and finally had to move on the gravitron. I misread the WOD and did sets of 12 Pushups, so I owe the group 15 pushups. I'll get right on those. Loved the WOD though.

sorry, 24, not 4.

32/M/5'11"/180

CFWUx3

Went thru 3 rounds, had to 3x10 the pullups.

Cut it off after there, and not happy about it;
got a big, fat migraine last night and my vascular system (post migraine HSPU anyone?) didn't appreciate this one...

Don't eat nitrates anymore, and that has stopped 95% of the migraines.

Shit this was a heavy metabolic!
The sweatting was (again) something unusual :D

Squats: 50,50,50,50,50 (pretty easy)
Pullups (jumping): 20,20,16,15,15
HSPU (supported and assisted): 10,10,10,10,10

I´ve dediced to practice handstands but the idea of doing a pushup while standing without any support seems pretty far away at the moment..

- OlliS

and time was 29:31

38yo M 195lbs

22:22 as rx'ed

Scaled to 4 rounds: 25 squats, 10 pull-ups @ 100 lbs assistance (BW 218), 5 shoulder presses @ 80. 23:34. Ow.

scaled as per brand-x "pack"; 30, 15, 7 rep, 1/2 ROM on HSPUs

Totally killed my arms and shoulder flexors, so much so that I had to use both hands to lift my glass of water when I finally stood back up afterwards.

Any Crossfit groups on the east side of Cleveland, OH? Want to get started.

squats
lat pull downs
shoulder press

25:59

180 5'7

squats
lat pull downs
shoulder press

25:59

BW 180 5'7

AM: 3 mile run followed by 3 rounds of 25 bw squats, 100 fet of lunges and 25 supermans

PM: WOD (3/4 HSPU) otherwise RXed in 27:31

33:09

hspu rom was pretty poor for the 4-5th sets

21yo M 176

WOD as RX'D: 20:39

pre-cfwux3,bwux1, cleans & jerk press practise
wod-as rx'd approx. 32:30 watch didn't start until halfway through pull ups added 1:45.

28y/M/70kg

sub hspu with 30kg presses

3 rounds in 19:57

From "the porch"

Five rounds for time:
40 squats
20 pull-ups
10 handstand push-ups (assisted on smith machine)

28:19

Ripped open the palm of my hand on pull-up #97....

I was not looking forward to this one...
32 minutes
50 30,20 20,10,10 20,10,10 25,10,5
15,15 15,15 10,10,10 10,10,10 10,5,5,5,5
10,5 10,5 10,5 10,5 10,5

28:10 with self-assist on HSPU, otherwise as prescribed
all sets of squats and HSPU unbroken

m/27/175

#44 great story. I wish I could have been there for that. I work out in my garage by myself but I am sure that if I went to a globo-gym to workout I would get similar reactions to my workouts/form.

I had to scale back a little on this one.
This is what I did:

4 rounds of
50 suqats
20 chins
10 HSPU's

I did it in 22:43

I was close to pukie by the end. Great work out thanks coach.

#138 spartacus

i had the same issue of not feeling like i was getting enough resistance with smith machines and other platform-assisted HSPUs, and i think the best method is to find a smooth wall, remove your shoes, and perform the PUs so that you are facing the wall while upside down and your socks are allowing your feet to slide while you are in motion. i experimented with the pike position for a while, but felt i was getting too much assistance from my legs, so now i just keep my body as straight as possible from hands to toes. resistance can be increased by walking your hands in closer to the wall, and vice versa, though i don't think it's very effective (or even possible) once your hands are further than 30 or so inches from the wall. i've only been doing this method for a the last few WODs that require HSPUs, but i have noticed improvement already.

27/m/188

43:35, HSPU using method described above, about 18" from wall. these were heavily broken, but i really felt like trying to get the most resistance possible.

41yo/f/165#
swam 2000yds
WOD 26:41
50 squats-nice and deep
30 jumping pullups for round 1,2,5
30 gravitron assisted pullups for round 3, 4
15 HSPU, feet on wall about 1/2" movement but did it!
Had a guy tell me during my 4th round of pullups, about rep #40, during a rest, to get back at it...
told him let me see you do one round of this interval buddy and he just walked away..

42yo/#179

22:29 rx'd

This was a good one...
As Rx'd
19:10

As Rx'd, dead-hang pullups

50:37

Wow almost met pukie a few times during this workout. This was the 2nd time I got my fiance to workout with me. Hopefully she will continue with crossfit.

Jason: M/25/208#

as rx'ed 38:07 (lot's of room for improvement)

Darcy: F/24
25X squats
15x jumping pull-ups
7x pike push ups
5 rounds

18:08

pre abs and rom stuff
post lying on the floor gasping for breath and showing friend jumping pullups for a bridge exercise

as rx'd hspu with feet on smith machine bar shoulder high, next time feet on wall

28 minutes on the nose

40 yof, 5'7, 150lbs

50 Squats
30 Pull-ups (Gravitron-type machine, -25 on sets 1 and 2; -20 on sets 3, 4 and 5)
15 Shoulder Presses (20kg / 44lbs)

22:55
The pull-ups were worse because I tore the crap out of my hands yesterday deadlifting.

50 sit-ups
30 crunches

Tried doing some handstand practise against a wall and felt a deep pain in my upper back/neck (so, trap, most likely). Sat here with my TENS on it now. :(

33M / 185# / WOD #161 / CFT 825

abbreviated CFWU, then

Five rounds for time of:
50 Squats
30 Pull-ups (sets of 10, then 5)
15 Handstand push-ups (2in book)

42:47

Pace PU better next time. Goal 35:00.

46 / 177

37:37

hspu with feet against wall, rom better but not full

Mark K #147
www.clevelandcrossfit.com is already up and running. Check 'em out.

38:34 As Rx'd (Less than full ROM on the HSPU's)

36:12....that hurt

hspu, toes hooked at 5 1/2 ft.

squats/pu/hspu
50/15,15/15
50/10,10,10/15
50/10,10,5,5/15
50/10,5,5,5,5/15
50/5,5,5,5,5,5/15

35:03

HSPU on wall would have slowed me down by about 10 to 15 minutes. I can't find much of an assist that is harder than hooking my toes but easier than a wall.

24 M/5'4"/172 lb

Warm Up:

3 rounds
50 Double Unders
20 OHS w/ oly bar
20 Back Extensions
10 Chin Ups w/ Leg Raise
10 HSPU's

WOD:

35:05

32/M/72"/165

Todays WOD
29:47 as rx'd

This was really tough. It felt long and at one point wasn't sure what round I was in.

16:31
3 calls after 12:00AM one of them an 1 1/2 fire.

18:55
Pull-ups were a little suspect the last set.
Great Workout!

36/M/65kg

Limited time to workout today. Did:

35kg x21 x2 Thrusters

21/M/140

CFWU x 2
WOD as prescribed in 37:10.

Did strict pull-ups for the first two rounds then had to do a mix of kipping and strict pull-ups for the next three rounds. Does anyone else get dizzy in the transition from HSPUs to squats?

42yom / 146

CFWU x3 x15 (-PU, Dips)
WOD - As Rx'd
25:35

Really thought I could get sub 25 maybe next time this monster comes up.

Post: Abs - Multiple sets of GHD situps and GHD Bench Presses 45#.

25/ F

squats unbroken
kipping pulls except for last 15 which were jumping due to ripping off my palm.
assisted HSPU on smith machine.

27:16

M/31/205#

Modified pullups due to lots of pullups yesterday during rest day

PU: 15/12/10/10/10
Sq: 50/50/50/50/50
HSPU: 15/15/15/15/15

14:00

OK, so bad timing for me on trying to use the wall instead of feet on workbench and piked for HSPU. But, I did it and it was significantly harder. Feet on the wall just under my height of 73", except toward the end of the last set, when I had to lower them or make a dentist appointment.

CFWUX3, but with 50% jumping PU and X7 ring dips.

WOD: 30:58

My kipping pu have really improved. I used rings exclusively for PU the last few weeks and I used my PU bar for today's WOD. My kips are much improved.

44/175

34:12 but I had about a minute break between rounds 3 and 4 so total time is about 35 and change.

M/37/175

W/U: 500 m row on C2 + some stretching

As Rx'd (with feet against 5' high object on HSPUs)

29:03

That was rough. First three rounds averaged 4.5 minutes each, but got bogged down in pullups after that. Kipped about 10%, rest were dead hang. Some dude at the gym who was watching said that with workouts like this, I could be a stand-in for the Bourne Ultimatum. Nicest compliment I've gotten in a while.

I saw a few Wisconsins mentioned above... anybody by Madison?

subbed jumping p/u and HSPU from smith bar
30:10

M/27/165

37:35
first 3 rounds as rx'ed
round 4 assisted hspu
round 5 15 jumping pu, assisted hspu

Est-ce qu'il y a des utilisateurs francophones sur ce site.....I'm asking if there is any people from Quebec using this site....

kicked my ass

nearly all sets broken. pullups done in sets of 5. in later rounds, did jumping, chin ups, and mixed. hspu were done facing the wall. pull ups slowed me down the most

TIME: 44:47

42yom 182lbs

5 Rds for time of:
50 x Squats (broken 30-20)
30 Pull ups (jumping)(broken 15-15)
15 Handstnad Push ups (feet up on squat rack)

18:20

Opted for jumping PU and focused on taking little break between sets to increase metcon state. Killer WOD!

22:55 as rx'ed, chin ups hindered by fire hall chin up bar that's wedged in the squat rack, I actually smoked my head once. All squats unbroken, HSPU slow but steady, chins too broken up. Next time I should be close to sub-20.

Five rounds for time of:
50 Squats (All broken except first round)
30 Pull-ups (Jumping)
15 Handstand push-ups (All broken-To stepper)

27:59

m/33/5'9"/175-[114 days since CF Columbus Ohio]

31:23

Used smith machine for HSPU
The only noted improvement today was my determination to do kipping PU's instead of static PU's. Did it the whole way through, started jumping them half way through the second set till finish.

33m204

3 Rounds broke out like this

50Squats (straight through)
30PU (5-5-5-5-5-5)
15 HSPU (5-5-5)

4th round Hit my wall (been a while since I've been there) and the wall one.

50Squats (straight through)
15 pu (5-5-5)
............then nothing. not really that close but oh so far away.

40:10

As Rx'd:

splits: 2:51, 5:41, 7:28, 7:48, 7:41
total time: 31:30

PR pullups 1st round: 20

bleedCF...rock out buddy

great workout!!
40:45, pukie almost visited. hspu on paralettes assited for 2 rounds. rest of them on floor hookd feet from 5ft..
TGIF! i got some today. :)

M/43/233/6'4"

Five rounds for time of:
50 Squats (to Dynamax sized ball)
30 Pull-ups (Jumping)
15 Handstand push-ups (Ankles on the GHD bench; nose to floor)

35:00

Lie on the floor for 20 minutes

37m/185
WOD as rx'd, exept HSPUs: had my feet resting on shoulder-high bar, so more like extremely inverted pushups.
squats: solid
pullups: all kippers, all broken (10, 10, 5, 5)
19:37

24/f/142lbs

WU:
(while pushing double stroller w/kids)
Run 1 Mile 7:53min
Run 2x400meters

WOD:
50 Squats
30 Jumping Ring Pull-ups
15 HSPU(1/2)

3 Rounds 23:11 min (had to tend to the kids)

Great workout! Getting better with HSPUs. I can do a few in a row without touching the wall now. Improvement is the most satisfying reward :)

AS RX'D, BROKEN SETS 2-5

22:47

37:41 last night i pulled sumthing in my right arm. and replaced HSPU with a 60(dg) incline pushup.

...well, got my first HSPU on the parallettes yesterday...man, what a difference comparet to hands on the floor..thanks to the journal instructions the PVC was east to work with...so my new goal will be multiples on the parallettes
I'll have to do todays WOD/HSPUS on the floor naturally

28/m/218

WOD: 28:00ish

24:28 as prescribed. HSPUs not 100% full depth but getting a lot better. First set of pullups was a 25er.

Tariq

BW 167 HSPUs with feet on bar (4 1/2 feet), all pullups strict total time 19:45.

m/18/155

as rx'd: 21:50

#76 Justin,
I use a step with lots of risers, enough so I reach the bar with straight legs & arms, stand on my tip toes, swing front back, then jump up for jumping pullups...learning how to kip
#113 Brett...my HSPU are all against the wall with minimal movement which is ok for me, just getting used to the idea of being upside down and attempting to move.
Great times posted, very motivating~

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA
m/38,174,67"

as rx'd. I did all reps but broken up in various sub sets because of muscle failure. My wife held my feet for hspu's with all touching my nose.

round
1 4:14
2 8:06
3 14:40 a little longer waiting for my beautiful wife to use the rr ;-)
4 8:00 better time because of longer rest
5 10:17

Total 44:17
WWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWW

WOD: 5 rounds of
50 squats
30 jumping pull-ups
15 HSPU on smith machine

29:38

John West

Pack scale:
30/15/7

16:08

I can do HSPU's! (with a mat)
only got into singles territory on the last three reps.

m/23yo/bw 203

as rx'd 30:15

hspu 1/2 rom

Handstand pushups killed my time. 42:40 as rx'd

m/38/168

pull ups - kip, no jump
squats - as Rx'd
HSPU - wall for balance, shortened stroke. Can't go head all the way to ground yet.

Completed three sets. Didn't keep time.

As Rx: 46:54.

As always, strict pull-ups took the bulk of my time. Squats and HSPU done at good pace w/o rest. Several HSPU done w/o touching wall for balance.

193#

24:42 as rx'd

#44 Jonathan,

Freakin' Awesome

26m/ 155#

27:33 Rx'd

I broke a bunch of little blood vessels around my eyes doing the HSPU's. This one was brutal!

M/21 bwt149 cfwux2

Kipping pullups, alternating grip.
HSPUs self-supported on smith-machine.
Else as rx'd: 23:00

Couldn't complete the workout.

Squats: 50, 50, 50, 50
Pull-ups: Less than 15 on the first set, progressively worse from there, I didn't count
HSPU: 15 assisted, 15 assisted, 8 assisted, 7 assisted

Had to sub the HSPU for Push Press. All squats and pull ups finished:

23:40

1000M row cool down

Tomorrow is my rest day so work out day #4 today and quite sore from the Tabata I did yesterday…and tired out today. Both which showed.

Did as many rounds in 20 min of 60#
DL, 10 rep
Hang Clean, 8 rep
Push Press, 6r
= 8 Rounds, 10 DL, 5 HC. 3/1/07 got 9 rounds….Bummer. Finished the rest of the reps to make 9 round but that was over the 20 min mark. Arrrrrrrg.

Notice that the WOD’s that look easiest on paper are the most challenging?
Erin

did 1.5 rounds in 10 minutes then got too nauseas to continue. i hating being motion sick.

18 y/o F 5'7" 142 lbs

5 rounds of
50 air squats
30 jumping pullups (definitely my weak point - alternated grip)
15 pushups - w/ my feet on a bar probably like 12" above the ground - but I think next time I'll raise it up more and see how close to REAL handstand pushups I can get...

Time: 30:41

I think this workout was a "gut check" for the week.
WHEW!

18/m/163

Subbed elevated pushups for HSPUs otherwise as rx'd:

19:32

That was intense.

29yom/5'7/165#

As Rex'd 24:04

CFWU full 1x15/ 2x15-pullups and squat

Great wkout
aprx33 minutes
assisted pullups after 2 rounds/ did 10 the assisted
hspus from bar

20/m/165

as rx'd
22:22

while doing this one, i remembered why i don't workout after a night of drinking. i could have done much better. no pukie though!

M, 28, 6'2", 270lbs

3 rounds:

50 squats
15 assisted pullups
15 assisted hspus

~22:00 (used wall clock)

Assisted pullups were done on a Smith machine with my feet resting on a bench (yes I ACTUALLY found a use for the Smith machine). It's kinda like having a partner hold your feet while you do pullups. Kinda.

Assisted hspus were done in pike position w/knees on a bench.

I had high hopes of making all 5 rounds but that funny feeling that always precedes pukie came around on the squats of the 3rd set. Until next time!

5050505050505050505505050505050505050505050505050

M/34/187/6'

21:22
assisted HSPU
assisted pullups for last 2.5 rounds
just about puked

5050500505050505050505050505050505050505050505050

I'm a newbie to the Crossfit world and am loving it. Perfect for a busy mom of two.

Great workout! Arms are like jello...
30 squats
20 jumping pull-ups
15 handstand push-ups
22:01
When will the callouses on my hands stop tearing?!!

160#/33yom

CFWUx3 (9:24)

WOD#1: Shoulder Press 2-2-2-2-2-2-2-2-2-2
100x2x10
(14:57)

WOD#2: (modified) only 3rds for time
50 squats
30 pull ups
15 HSPU's (assisted with bar on rack)

(15:27)

22:55 as rx'ed.

A little behind. Caught up with Shoulder Press, details there. Followed with row 1000m/500m/250m for extra HIIT. Will get this monster tomorrow.

#230 gee-okoin...hmmm, stealth gaucoin?

23/m/188#

wow...got oogly eyes towards the end of this one
broke down like this
5 rounds broken up
50 squats (20-15-15)
15 pullups (5-5-5) (should have done a little more here)
15 buddy HSPU's (5-5-5)
51:11

My buddy and I did it in about 34 mins, subbed pullups with jumping pullups, and hspu were about 1/2 way down. Still finished all reps, feel pretty worked. Feel good, though, happy I finished it.

32 MIN WOW!!!
pukie

Please forgive me, I know this post is enirely off subject. Does anyone know if there is a waiting list or someplace where the dates and locations for cert. seminars are posted? It seems as though as soon as one is posted on the main page, it is already sold out. I tried unsuccessfully to pose the question to HQ (I'm not the most computer savvy). Shoot me an email if you want. Thanks in advance.
John

26yom/175

Assisted HSPU
16:53

had to cut PUs to 15, HSPUs agains wall
36:37

23:54 - Ouch for some reason pull-ups were a limiting factor today. Could be that I got my rings two days ago and I haven't stopped playing with them.

Plus I feel like I got ran over by a truck today. Could be I did it outside in the 105° weather.

Esteban I agree with what you have posted, but if you can do 50 air squats in more time, you are definitely more powerful, though maybe not stronger. Yes you can make gains in WODs like today, especially in power and overall load.

I fully agree, form is worth more then weight for the end goal. If you can't move 100 pounds correctly, I really have no respect if you can do 500 pounds incorrectly.

I spent all day helping homeless veterans get medical attention, clothing, good meals and some shelter. Today's WOD was dedicated to them.

#235 John - they sell out in around 1-2 days of being posted.

34/m/217

27:54

Did SOP WOD. 26:29

27m 6'1 205
28:16
feet up on a bar for hspu.

37/m/176

36:54 with scaling and modifications
did back extensions instead of pullups (sore elbow)
did shoulder press with 70# (i think)

first day back after like a week and a half

as rx'd - ~1:30. Way to slow, but finished

145#/19m

27/m/6'3"/170

38:56

First two sets with flak vest (16 lbs.) then I had to take it off.

Last two sets were jumping pull-ups

Smith machine assisted HSPU's

Met Pukie for the second time in my life. I did this one for one of my best friends, Dan, who's in Special Forces Selection right now.

I just watched "Friday Night Lights" last night for the first time and I had this going through my head during this insane WOD (thanks Coach!).

"Being perfect is not about that scoreboard out there. It's not about winning. It's about you and your relationship with yourself, your family and your friends. Being perfect is about being able to look your friends in the eye and know that you didn't let them down because you told them the truth. And that truth is you did everything you could. There wasn't one more thing you could've done. Can you live in that moment as best you can, with clear eyes, and love in your heart, with joy in your heart? If you can do that gentleman - you're perfect! "

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

42min 43sec
Pull-ups killed me

32/F/5'10"/153

Got my first HSPU's today prior to the workout! Only about 1/2 depth, but I can finally do them, so I got to do this workout as Rx'd :)

I finished what I believed was 5 rounds (38:00), and then I second guessed my counting and got an extra one (50:15). Ouch. That extra round went super slow because I ripped my hands to pieces doing pullups, and left bloodstains all over the bars. Literally. I don't think I'm going to let myself lose count again :0

M/45/145

CFWU3 with pullups at 5

WOD
34:00
Pullups broken to 10's
HSPU's self assisted.

#41 Kelly - Fantastic work.
#44 Jonathan - That's beautiful.
#68 ProPain - Great quote.
#232 Bingo - I noticed too - covert ops?
Coach - Thanks.

28M/5'6"/165#

WOD slightly modified:

5 rounds of:

50 squats
25 ring pull-ups (mostly jumping toward the end)
10 hspu's w/ feet supported at 5' (hspu's - my achile's heel)

20:59

Still nursing a pulled lower abdominal muscle. I notice this pull much more doing ring pull-ups vs. bar pull-ups, because the swing of the rings really takes the kip out of the pull-up.

This was a tough one! Most of our staff had never done a true CROSSFIT W.O.D., so here is our times for the W.O.D. 8/24/07:
Steve - 15:41
Mike - 15:45
Terry - 21:49
Cap - 26:03

Screwed this one up thought it was 3 rounds for time.

First rd 2:18
2nd rd 3:40
3rd 5r 4:01
total 9:58

41:07
First 3 rounds up on hands, heels against wall, could only do 5 to start then 2 or 3 at a time up to 15. First time doing full hand stand like this... way harder then with feet up on shelf.
Last 2 rounds did them with feet up on shelf, felt guilty, so I did 25 instead 15. Hard workout, felt good about the 3 rnds. of hspu.

28:06

This one was a killer i loved it though!

Can't wait to see what we get to follow this!

shoulder stretches, 20 situps, 20 back extensions

3 rounds

50 squats
30 strict pullups broken
15 boso ball pushups

25:00

#44 Johnathan - loved the story, great choice of how to deal with that. p.s. just got certified as a personal trainer, figure it's a good first step to launching a career in this field... fitness insurgency anyone?

#68 ProPain - I'm not a Christian per se, though spiritual definitely. Loved the story. I do believe that leading by example is the best way.

workout today, did my own thing (might do this one tomorrow morning, we'll what gets posted tonight)

I wanted a light day: 5 rounds for time:
20 squats
10 knees-to-elbows
round 1,3,5 are one-legged squats "pistols", rounds 2&4 are regular
10 min
then 100 punches against heavy resistance

28yo, 5'11", 168lbs

Threw in the towel after 3 rounds of this one.
Time: 21 minutes

Very sweaty workout.

J: 28:51
HSPUs--1st five in each round unassisted vertical. Last 10 in each round done vertical with toes of one foot over squat rack crossbeam for assist when needed.
N: Completed but not timed. Recovering from a cold today

Neil: 35:50 Thin band assist on the HSPU's

workout as Rx'd, except that 4th and 5th rounds of pullups were jumping. the first 3 rounds of pullups were strict as i cant kip yet. lots and lots of sub-sets on this workout.

50:54

36.05

First day back since straining my lower back on Monday... was really concentrating on form, especially the squats. HSPU were really painful, so I subbed regular pushups today.

29:22

I'm just happy to be back working out a little! I feel SO much better now that I got to earn my shower today! Thanks CF!

3 sets of 50 squats, 30 pullups 15 hspu in 25:46. The range of motion on the hspu was poor and all but the first set of pullups were jumping.

kipped the PU's

38:40

ive been using cf for about 2 weeks to help me prepare for sfas - lovin it

nsdq

51:07
Had to sub feet at 4' elevated pushups for HSPU and used elastic to assist the pullups from 3 an on.

kipped the PU's

38:40

ive been using cf for about 2 weeks to help me prepare for sfas - lovin it

nsdq

29 yom 202#

jumping pullups after 2nd round. hand stand pushups w/ feet on 36" box, not vertical.

34 min

25/f/129#

breakfast: run 47 mins = 6.07 miles (yesterday's run wuz a 10k in 45 mins.)

WOD:
5 rounds for time of
50 squats (a2a to full extension)
30 pull-ups (kipping, chin well above bar on each rep)
15 hspus (heels against wall, touch forehead to floor)

time = 30:47

tore both palms this time :-\ just glad to have made it thru all 5 rounds. this wuz a good one! afterwards couldn't hold elbow flexion (holding water bottle) without hands shaking. so beat, that walkin outta the gym i couldn't remember where i parked. had to wander around 3 levels for 10 minutes before i found the car. hah! i luv it! :-D

GRUELING!
20/M/150

subbed shoulder press at 65 lbs first two rounds then 85 lbs instead of HSPU.

41:28

Fun note: I've never been able to do kipping pull-ups until I "discovered" how in the last set of this workout, where I busted out 6-7 at a time. All other pull-ups were deadhang mostly in sets of 2 or 3.

46 yom 220lbs
WOD as rx'd except for sub on HSPU (HSPU supported with feet on rack bar) time 31:19
Still have an issue with HSPU..fear of falling on the face...gota get over that!

m 35 bw 155

As rx at black box with clean form:

34:42. Brutal

3 rounds complete
39:03

LiveStrong!

I love it
"Crossfit: Breaking All the Rules"

Is there a way to work up to the hand stand push up. I am unable to do even one. what i did was kick my feet up to the wall then i would go down as slowly as possible, but i can't go back up.

approx 40 minutes.

the pull ups killed me. i cheated them a lot.

24:53, HSPU's with feet on Smith bar.

#44 - that is TOOO funny! I have had several trainers comment on my "kipping" on the gravitron, squats, etc. I will keep your idea in mind :)
Erin

worked on some other things i wanted to improve on instead.

6 rounds of:
3 snatches
5 HSPUs

also did some front lever practice.

CFWU x3 (1/2 PU's & Dips)

WOD
:21::42

Lost a minute or so Talking in the beginning. Was toast afterward! The nights are catching up to me.

Long days + Longer nights = LONG WODs!

Rip- That was supposed to be Blood Pudding.

Bone- Nice work bro

Get some, Go again!

Subbed situps for squats since I'm a runner and all these squats were severly affecting my running. I've only been doing this for a little over a week, hoping that I can strike a balance between running and all the squats. I hope that with time the soreness won't be so great. Any suggestions from runners on how they balance the two would be greatly appreciated. Anyways:

5 rounds of:
30 sit-ups
20 pull-ups (jumping)
10 HSPU (feet on smith machine)

Tried kipping pull-ups but I looked like a drunk monkey. Think I need to spend some more time working on kipping form.

Sorry, forgot to post my time: 28 minutes flat.

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups:

Time- ~42 min.
M/19yr/150lb/67in/WOD#5

Five rounds?! Shoot, this was really rough mentally. I tried to do as many strict pull-ups as possible, breaking each 30 into sets of around 5 or 10 with quick breaks in between. (I had to add a few jumping and kipping pull-ups near the end of every round, though.) I tried to pace myself well so I could get through all five rounds, so I didn't push myself as hard as I could of. Still, it was a great workout! (The handstanders are getting easier!) Hoping for a nice 5k run tomorrow...

42yo/175#/m

Wow, there are some impressive people on here!!

as rx'd, no assistance...

43:40

Wow; that was challenging (read painful)

Yeah, they withheld my post for the umpteen dozenth time so I thought I'd bypass the comment nazi. I'm so sneaky.

Tom
m/45/185#
25:10

Chris
m/14/105#
22:04

Nat
m/8/56#
13:03
... no, that's not a typo. 13 $#@^$ minutes and :03. with full ROM, unassisted HSPU.

Chris and I - feet-supported HSPU

Jumping pullups for all 3 of us, after the first few rounds. Chris and I waved to Pukie ... Nat danced away. Aaargh.

t.

CFWU

as Rx'd

Lots of breaking sets, 38:50

Tim: 1/2 volume (2.5 sets) after 3 days of no sleep (new baby)

15:47

Jumping squats, kipping pull-ups, unassisted HSPUs

29:26

Anthony:
42.38

Denise:
29.36

Massively scaled due to weenie fitness level:

4 rounds:
50 squats
20 pullups
12 hspu (weird back bend self assist on table)

Timer didn't start when I hit the button, so after the second round of squats I guessed and tacked on 6 minutes, it was prob 4-5 realistically.

27:12

26/m/170

toes on bar on squat rack

43:01

m/37/188/69"
gravatron was used on pull ups
31min

Handstands slow me way down. 33:53

32/m/165

As rx'd with hspu against wall, nose to ground.

19'22"

Thanks Paul, Jen and Andy!

3 rds in 20:57. 10 min ellip wu 20/25.

Mark
26:10. Ow that hurt.

18/m/142/5'8"

As rx'ed except pushups against 5 foot pool
Time: 27:39

Last day for the summer at the moving company. My arms were like jello before I even started the WOD.