Nice.

Another short sweet video full of valuable information to add to my ever increasing knowledge of lifting technique. Nice on Rip.
I guess it was only natural we had a tricep thrasher WOD since they didn't get used in yesterdays WOD.
Is it better to attempt to do HSPU's even when I know my range of movement is only half what it should be, or should I continue on with the piked PU's instead?

just to head off the inevitable question--that's 3 regular dips for each ring dip--yes that means 63, 45, 27 regular dips. booyah.

Is this for time?

Jonah,

Always!

Rest day today, last JT Time was 9.40, Great Video as usual. Thankyou

#4 Yes

That girl at the end of the video looks like she just got caught skipping class

37 bw190
as rx'd
63-45-27 regular dips
hspu against smith machine

10:55

once again the thing i fear most out of the hopper: hand stand push ups. oh well, bring it on coach.

just go ahead and punch me in the face...because after this i won't be able to do it myself

Jonah,

'Post time to comments.'

I've been doing CrossFit for about 2 weeks now, and all these deep squats (thrusters, wallballs, etc) are killing my right knee. Is this normal at first? What should I do to fix it? Not go as deep until the knee gets stronger? Wear a brace? Suck it up and stop my whining?

My suggestion, having experienced the same thing, is to give yourself more rest time between those hard days. You only have two knees. Treasure them.

21:15

as rx'd

Not a good time, but I did it 2 hours after Thanksgiving dinner and three pieces of pie. Doing handstand pushups after a massive meal is NOT RECOMENDED!!!!!

I got through all of round one without breaks, a personal record. However I totally killed my shoulders doing it so round two and three were 1 rep at a time. Everyone else's times will probably be better than mine due to the quick fatigue in my shoulders, but they are getting stonger.

as rx'd. Subbed rings dips for 63-54-27 reg dips.

15:53mins.

48/M/170
as Rx'd. Subbed rings dips for 63-54-27 reg dips.
HSPU are coming along, but still against the wall.

11:27mins.

First" to all of my "cross fit" family for a warm 'welcome home I say THANK YOU!
I look forward to this workout it is a favorite.My illness was a blood infection that landed in" my spine.I was told I might die and should I live I could be paralized.They (my drs) said had I not been in such "great shape"it would all have turned out differently.I have been on antibiotics since june 15th.I was in the hospital for 10 days but my first question to my Drs was when can I start workingout?.I was only able to walk at first but it took only one month for me to start doing handstand push/ups. They were amazed at my progress,So here I am from hardly able to walk to now doing everything but running and deadlifts.I am still taking it easy but I'm on my way back to full and total crossfitting!What a journey this has been but I am "living proof that crossfit is "great for the body and the spirit.Again thanks to all for my welcome back it feels like home".

Wow, Gale--congralutations!

As for myself, I am weak...13:00 doing pike pushups instead of HSPUs and dips between chairs with feet touching the ground (and only RX'd numbers!) instead of ring dips and was still feeling rough by the end. Ah well, the poor workout which is done is better than the perfect workout which is just imagined. I'll get there (heh).

I'm really looking forward to this.
My now hardcore crossfitting friend Nicholas is over from Stockholm - and this happens to be a repeat of the first wod he did, which we did together here in Brighton, UK a few weeks back. So today we get to do it again and this time do it harder and faster.
3-2-1 Go!

My left knee is hurtin after the last few wods and after doing a load of really low to the floor capoeira angola movements. So 'J.T' is a knee saver too.

For the knee try some glucosamine daily, also make sure your taking your fish oils....
As for me I'm doing this WOD tommorrow no gym access today this is one of my favourites.

bw 70kg

cfwux1 - dips

sub shoulder press 22.5kg and bar dips = 20:55
18 Aug was 22:14

Think I pulled my shoulder though, I may have done too many pushups recently. Also did some TGUs, maxed at 15kg right hand and 12.5kg left hand.

28 yom
bw 186lbs

Used "negatives" for HSPU in order to develop strength for regular HSPU

All else as RX'd

22:21

BW:170
AGE:50
18:46

1st time back after 3 months off. Arms are smoked.

as rx'd except: 63, 45, 28 Chair Dips

18:13

All sets broken, form terrible.

Onwards and upwards!

First time with ring dips - BTW I can't say enough good things about the Elite Rings - and they were shaky tough!

As rx'd - 38:55

Also if anyone's interested I finished my homemade 12kg medicine ball. Couple of hints: table salt is 20p/kg and flows MUCH better than sand into the ball; Sport & Soccer is selling basketballs for £2 right now; Tesco is selling 10 tubes of superglue for £1; and Kwikfit might just give you some tyre plugs for nowt if you ask them nicely. good luck!

Subbed extremely elevated pushups for the handstands (probably about 60 degrees) -- nice ab workout, btw -- and subbed 3x dips for ring dips

24:29... my arms are smoked!

awesome workout, thanks

#17 gale,

Wow, what a journey you've been on. I think there is definitely some merit in your sentiment about crossfit bringing you back so soon. I guess that is another way CF improves your "recovery time". I hope everything continues to improve, and wish you the best. You've been out of it for a while and are talking about impressing the DR's with HSPU's, and here I sit thinking about the workout today, just hoping to get through the first round of 'em before having to start piking.
One day, one day....

26/F/115

elevated push-ups
bench dips 42-30-18
push-ups

11:47

I've been GTGing HSPUs fairly heavily since Wednesday so I'll postpone JT until next rest/ME day. Max. Snatch today - inspired by Robbie M.

m/19/155#(71kg)

CFWU x 2
Light snatch progression
Snatch: 5x45kg,3x50,1x52.5(pr),1x55(f,f),55(pr),57.5(f,f),57.5(pr),60(f)x3,10x45kg

Form is progressing, slowly.

I hoped to not resort to piking for the HSPUs but after getting 3 the first set and 2 the second, I broke down. I did keep a really strict pike which highlights that I have been lax up until now. Good form on ring dips and pushups.

17:28

Gale - Thanks for sharing your story. It is inspiring. Welcome back!

41yo/f/163#
bicycle outside 9.6 mile/ 36min
J.T. 8:37
ironwoody blue band pullups
jumping ring dips
incline pushups on knees

10:23, down 2 min. since last time.

GO, Gale! Reading your comment really put things in perspective. Keep us updated.
3-2-1 GO!

bw: 192

15:24

1/2 ROM on hspu. 30 seconds faster than last time with better ROM. Slowly but surely.

Gale: welcom back. Awesome story. take care.

TJ:
14:11 min
partial hspu, getting better. first set, almost unbroken 18 reps, next 2 rounds in sets of 2 or 3, paid the price :)
have fun, Johan

Subbed bar dips. HSPU done with feet over smith bar at shoulder height.

11:55

#12 - try goblet squats.... it concentrates the weight differently.... takes some of the tension off of your knees... all you need to do is hold one barbell of the weight you are comfortable with in front of you with both hands like a goblet....
haven't done the WOD yet, but I am going in about an hour.... out from Afghanistan... 3..2..1..GO!

46 195

JT "LIKE"
scaled hspu w feet over 5.5 foot bar on power rack, reg dips instead of rings and pushups

4:46 pr

#12 - try goblet squats.... it concentrates the weight differently.... takes some of the tension off of your knees... all you need to do is hold one barbell of the weight you are comfortable with in front of you with both hands like a goblet....
haven't done the WOD yet, but I am going in about an hour.... out from Afghanistan... 3..2..1..GO!

Sore knee means trouble. Glucosamine-Chondroitin and Fish Oil help with joints; great preventative. Sore knee from overuse-overtraining (too hard too fast too deep) might be tendon strain from tight outer quads. Advice from one who just traveled this road: Listen to the knee, don't mask it and push on, deep massage with elbow or ball, deep but careful stretches. Ice. My 2 cents.
-Fellow knee sufferer

#12 - dumbell.... not barbell.... sorry

As Rx'd 8:36

Cheers

Kong

36:09

I can do HSPUs, but not many, so I usually do these on the Smith bar. But my god, this time I decided I wasn't going to be deterred, and though I percolated through this workout like molasses, I friggin' did it rx'd (on the wall, of course, freestanding is a bit much). Take that, jerks.

Dips and pushups were no problem...

Helpful video. Was that Eva quickly ducking down and hiding in the video?! Hmm...

Mark

As rx'd

15:15

w/u 100 single unders, 5' DU px, 2x CFWU (-dips)

JT:
20:45

subbed piked HSPU and 3-1 standard dips with green band assistance after first set jumping. i need rings. definitely need rings.

post: 100 single unders, 5' DU px. stopped when finally got 2 in a row with proper form!

most frustrating part of the day, trying to get my sweaty sports bra off with my arms shaking so badly. i think it took me about 10 minutes! ha ha!

ck

15ish minutes
Had a friend hold my legs for the HSPUs, which meant I was more at a 60 degree angle to the floor than a 90.
Dips were normal dips (didn't go x3)

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

HSPU: 21-15-9 all broken, feet on rack
Ring dips: 21-15-9 all broken
Push ups: 21-15-9 all broken
Time: 15:31

Compared to 070818: 17:30 with first set of HSPU against wall.
Foam roll after

wow!

same EXACT time as before...how funny?

6:52 mins.

age=27
bw=185

30/m/190

as rx'd

12:14

One minute slower than last time--shoulders smoked out pretty fast today, but I felt like I had better form this time around.

F/30/116lbs

knee push ups, knee's proped, hspu, chair dips.
(worked out at home today)
13 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

22:17, semi-supported HSPUs.

I screwed up on dips, just did regular w/reg. numbers; instead of hspu's-elevated feet on blocks (2)
11:30 (feel bad about the dips, will have to pay closer attention next time)

I got up to 285lbs on deadlifts the other day, with a fellow xfitter watching my form. He said my back stayed straight and I started every pull with the bar over mid-foot and scapulas over the bar. My upper back, however has been KILLING me ever since doing them... any thoughts?

Age 35
BW 147#

As rx'd:

11:54

28/m/215

As rx'd: 11:14

27 yom

194#

13:10

subbed 3x bar dips for ring dips

24 yof

130#

subbed reverse dips for ring dips (1 f0r 1)

subbed 25# barbell press for hspu

subbed girl push ups

32/F/5'10"/153#
HSPU's against wall, ring dip negatives, plank push-ups. Lost focus today; I am pledging increased motivation and effort in the next two workouts to make up for my sorry performance.
17:07

26/m/208#

HSPU all against wall
No Rings Subbed for parrells (1for1)
Pushups on pushup bars

15:32

sweet, I was hoping for this one yesterday.

17:21
1st 21 HSPU's were against the wall, the next 15&9 were done using the thin bands.

Any one doing crossfit in Tallahassee? I might be up there for the Miami game on the 20th and would like to workout sometime before the game.

34/M/155

18:19 as Rx'd

8:47
Full depth on everything.

as rxed 11:09(pr)
good form
for some reason i am real happy with this time, as HSPU and ring dips are a weakness of mine, sub 10 next time.

44/175

17:29 as rx'ed

21/m/155

Subbed dips on these high chairs I have at home. I had it in my mind to do 63-45-27, but I quickly realized that dips on shaky stools are much more difficult than bar dips. So I ended up doing 42-15-9. HSPU against wall, tried to get full ROM on every one.

14 minutes, definitely felt harder than the last JT I did with 3:1 bar dips.

41 minutes

last round of handstand push-ups weren't all the way down

9:53

Smith machine hspu. Only thing it's good for.

Followed with 1 mile jog and will do an easy hour on the bike tonight while watching the Yankees get bounced from the playoffs.

Self assisted HSPUs, rind dip negatives for round 2+3.

18:07

CFWU x3 - dips
Rd 1 - 10 hspu, 42 dips, 21 pu
Rd 2 - 5 hspu 42 dips, 21 pu
Rd 3 - 2 hspu 42 dips, 9 pu
I was so gassed after the first rd that I completely forgot about scaling, until rd 3 pu. Hspu's kick my ass. Thanks Coach

"J.T."
21-15-9 reps of:
Handstand push-ups (head to stepper)
First Round 17-4
Second and Third all Negative
Ring dips (All Broken)
Push-ups (All Broken)
Total Time 13:16

18:42. All HSPUs were full head to floor negatives. First time trying that. Tariq told me that is how he got his HSPUs, so, I am giving it a try. This takes additional time as all HSPUs become singles. Rings dips were half negatives, half honest. I am working on full depth.

12:57 as rx'd

42/165

HSPU against the wall, rest as rx'd:

14:44

12:44
It's a GIFT... the fact that we are givern access to this incredible site for free...& the fact that we are able to do the WODS,& keep returnung for more...THANKS CROSSFIT.. it is also a "way of life"

24m/209
11:55...had to sub jumping ring dips for the last 2 sets :(

22/m/172/70 inch

26:15

HSPU Round 1 = .25-.5 ROM
HSPU Round 2 = .1-.25 ROM
HSPU Round 3 = 100% ROM Negatives (put a towel under my head that i could fall into because i totally failed at the bottom)

Otherwise, as Rx'd (though my ring dips have a long way to go!)

CFWU 3x15 minus pushups/dips

Did normal dips at prescribed reps

12:07

Triceps are smoked and le tired.

Sub Regular Dips for Ring Dips
HSPU (only 60 degree angle)

23 y/o m
155lb

13:33

46 / 172

HSPUs 4 1/2" from ground

13:41

10:12, with feet on wall. Screwed up and did rings 1st, then HSPUs, then push ups. Over 16 minutes last time.

Welcome back Gale--glad to see that you are on the mend!

CFWU x3 (minus dips)

For time: 21-15-9 reps of
Piked push-ups (really good ROM on first set with head touching floor--no where near that good on last two sets)
Bench dips (42-30-18 no way I could do 3 for 1)
Push-ups

All sets broken. Can usually do push-ups pretty well, but fell flat on my face on 4th or 5th rep of first set when my arms just gave out.

17:18

Concur with Colleen re: the sports bra!

F/58/136

Thanks for all the knee advise, I'll swing by the pharmacy and pick up some supplies tomorrow morning. One more question: will running just agrivate it? What about swimming? Biking? From what y'all are saying it sounds like it's a bad idea to try and push through the pain right now, so I should avoid anything that hurts the knee?

as rx'd

11:38

HSPUs with feet on 3ft platform and ~ vertical torso
18:44

17:35 Estimate 4 inches less than full ROM on HSPU's and Dips

35/m/5'10"/182
J.T.
24:54
21-15-9 reps of:
Handstand push-ups (against the wall @ 70ish degree angle)
Ring dips sub with 3x parallel dips (63) then 3x bench dips (45,27)
Push-ups broken. One of these days...

27m/183

Subbed Pull-ups for HSPU's. Haven't gotten the hang of those things yet.

Regular dips x2 all
9:33

#74 dave k
I agree 100%!
except that it kicks your a$$.

I have a question though:
Why do you lean back in the press (with the hip, not the back)?

18:16, almost 5 minutes slower than last time. But: HSPU against wall this time(not piked on squat rack--ROM only 1/8 - 1/4 at most); on ring dips did all negatives (no band assistance this time) and full pushups.

Modified JT:
Round 1 21 reps
PP 95#
Dip BW
BP 185#

Round 2 15 reps
PP 115#
Dip 15#
BP 195#

Round 3 9 reps
PP 135#
Dip 25#
BP 205#

35:50
M/41/235

“the only easy day was yesterday”

13:30

HSPU on wall.
Ring dips with rope.

WOD AS rxd with use of smith machine for HSPU.Subbed reverse dips for rings,
Time 10:21.
My back did great,my arms cried out for "mommy though.My back infection ate the disk between my L3 and L4 causing my spine to fuse.This illness in some ways has been a blessing,how often can one go from deaths door to such health and take from it all that I have.And have the support of such a "family as my crossfit family.By the way I am 50 yrs young with a BMI of 18 and a spirit of a 18 year old!Thanks to all for your encouragement.

WU: 5 min of heavy bag work

"J.T."
Time: 10:22
HSPU on wall
Jumping Ring Dips

WU .5 mi. walk on treadmill
WOD
assisted HSPU on bar
7:32

Raz 179#/M/35

14:11 first set real hspu then mod. the rest

15 mins

21-15-9 reps of:
Pike press
Regular dips
Push-ups

Practiced handstands

35/f/128

Subbed dips on bench with legs elevated
HSPUs with feet on bar above shoulder height

13:20

Good workout today, really blasted the Chest and triceps.

28/m/193lbs

Subbed a modified HSPU with feet on a bench...
Did bar dips, but not 3x rx'd...

20:17

Major DOMS tomorrow I think.

24/M/ 137lbs
workout done w/ 63/45/27 dips
11min. i'm only 137 at 5'7 and i keep getting bigger and stronger yet w/ crossfit any fat is practically falling off. definitely the worlds best program

29 yo male, 203 pounds.

31 minutes.

Subbed 3 dips for each ring dip.
Did self-assisted HSPU's.

Very happy with myself on this one. The last J.T. I attempted I couldn't finish.

I've been doing Crossfit for just over 4 months now, with a 3 week break for an appendectomy and recovery.

One thing I've noticed is that my weight has not really changed, but I am definitely losing fat and gaining lots of muscle and strength.

#86 Ben,

Someone else correct me if I'm wrong, but I believe you lean back at the hips instead of arching your back so that the bar can rise perfectly verticle (as much as possible), which is the most efficient path of travel. It's like you're moving your head and body to accomodate the bar, not vise-versa. Arching your back to accomplish this instead of moving your hips back puts a lot of pressure on those lumbar discs, especially with heavier weight. Like he was saying, you want that torso locked in place.
Hope this helps your understanding and form. I also feel from experience that doing this part of the lift correctly will aid in pushing more weight.

Didn't know about the ring dip for regular subs. 13:00 min for all three.

24, M, 137lbs
hell of a workout. I did it with 3 dips per ring dip. 11min. can't believe the results i keep getting, some how i keep losing weight but getting bigger and stronger. crossfit is really the worlds best program

didnt have access to much stuff today..so i revamped it a little.

L Pull-Ups 21-15-9

Dips Between 2 chairs 63-45-27 (triple)

Push Ups 21-15-9

11:33

24/m/185

subbed 3 dips for ring dips
HSPU were garbage again
13:50

viva la revolution
crossfit hohenfels

61/M/180/6'

CFWU x3(- dips)

"JT" sub pike pu for HSPU

12:23

Tried some HSPU prior to wod, but ROM on the pu is too small, so subbed the pike pu.

After some rope practice, and situps.

28:27 as Rx'd

Slower than last time but did all hspu's - head to floor, none piked.

Could shave a minute off I reckon if I hadn't have put the rings a bit too far apart. Realised afterwards when I did a few more ring dips at a better distance.

Followed with some of the ring press ups from the Nicole video from the other day. Managed to hold the arms out to sides for few seconds before dropping to floor after all the other moves.

#20 Chris - thanks for the glucosamine info - picked up 1000mg tablets from gnc.

subbed 1 ring dip for 3 dips. the dips killed me 10:00 for the first 63 broken up in 7's.
42:28

44/76"/197

for HSPU, put feet on 30" box and piked torso

subbed bar dips for ring - no rings at my gym

14:04 - tons of broken sets

cfwu 3x ohs, su, bext, pu; 2x dips

"J.T." scaled to Pack level- 10:40

21, 15, 19
modified hspu: toes hooked on bar
bar dips: 1x reg., 2 and 3 assisted (weakness)
pushups: reg

post: sp practice: 75lb x 3 3 sets, 65lbs x 5 3 sets, 95lb x 1; shoulders and tri's are toast.

note: after watching Eva on kipping, something clicked and was able to knock out 3 sets of 10 pullups for the first time. very cool. Thanks CF and Eva..

hspu assisted

6:06

+ 18 lb weight vest

10:43, feet against the wall for hspu.

As Rx'd
Time: 10:59

Where can I buy rings???

M/37/178

CFWU x3 (modified for home: no dips or back raises, bent row vice pullups)

"JT": 14:22 (as Rx'd except for piked legs on backyard fence for HSPUs)

Last time: 18:54

This comes after 20 straight 10-16 hour work days living out of a hotel room. (Mainly a few early morning runs and 100-burpee prison workouts in front of the TV when I had time)

I can't say enough good stuff about Crossfit. Finally got "Starting Strength" and "Practical Programming..." and they have been eye openers. All those years of hit-or-miss with my form. No wonder I had rotator cuff tendonitis!

36:38

m/38/176/67"

cfwu minus dips

wod as rx's

hspu on wall

18:32

Man am I out of shape!
I sub's standing 35# dumbell presses for hspu's, which by the 2nd rd devolved into push presses. I had to do assisted ring dips and knee push ups.
21:30.

#12 Evan,

I'm pretty sure your question has been answered already, but I've just been through the same thing. Hurt my knee doing a tabata workout the day after Cindy. Took 3 weeks to get back to normal before double unders did the same thing all over again (mine is the outside of left knee, but same on right gets sore too.) After lots of ice, rest and "taking it easy" I've started working out 4 days a week total versus the three on 1 off here. That seems to be working nicely. Also doing 1/2 volume every 4 weeks seems to help.

On another note, I've done JT about 5 times (x-fitting 5 months) due to it being a great workout with no legs. I think this time I'll actually be able to do all dips x 3 (no rings).

as rx'd but did hspu and pu on 6" push up bars for greater rom. Smoked shoulders.

19:01

19 yom 180#

JT modified

21-15-9 reps

piked pushups
40lb assisted gravitron dips
pushups

14:00

4 and a half minute improvement over last time

45m200

assisted HSPU, otherwise as RX'd
13:15
on 8/20 19:00
and on 6/24 31:45
you know Crossfit ROCKS! thanks coach!

39 yr/f/171#

Pitiful.

subbed decline pushups for HSPUs (feet on 20" block)
subbed bar dips with 30# assist (1 to 1) for ring dips (my form was truly awful)
pushups were swallow, but ok

10:40

12:01 as rx'd

Not as fast as my best, makes a difference when someone is there counting the reps for you and disregarding ones that don't count because of form issues i.e. HSPUs all head to mat plus a few partial reps thrown in

33yo/m/210

8'39"
ASSISTED HSPU
NORMAL DIPS, NO RINGS

How 'bout we sub some Ring-Push-ups for a little extra spice?

36/M/177

as rx'd

half way had to switch to jumping dips and hspus were terrible 3/4 way down. that hurt!

time:13:26

8:15 (2:10 PR)
HSPU against wall. 75% ROM

25yo Male
175lbs

10:59

order:
Ring Dips
HSPUs
Push Ups

jumping dips halfway through, as little jump and slow downward motion as possible

41:18

16.12

Dips X 3
Handstand PUs need work, still can't get to a 90

Still a personal best, have a great day everyone.

Scaled: 15-12-9:

handstand push-ups (with thighs on ledge)
dips (feet on ground)
push-ups (against ledge)

10:16.

A
R
M
S
tired :D

12:48 with mix of negative and full HSPU
chair dips
reg pushups

Did Power Clean/L-PU WOD, details there. 40:43, or something like that. Will do JT on Tuesday.

I posted some thoughts on ystd's Rest Day comments, if anyone's interested.

29/M/175

Feet hooked over ladder for HSPU: 12:43

Blew it. 16:43. Worked on ring strength yesterday (on the rest day) and then this morning on max pushups before looking at the WOD. Not complaining ") Much better performace since starting.

As rx'd, but knee pushups on last set.

M/44/158
HSPU: Used situp board set to highest setting and braced shins against pads instead of Smith machine, felt definitely harder that way.
Rest as Rx'd: 10:25 (last time 11:12)

20yo Male/177/72"

FIRST ATTEMPT AT CROSSFIT but have been into weight lifting for 5 years. All I can say is WOW! Never have I felt like this! Can't wait to see where this takes me!

as rx'd
15:38

160/33/m

9:55 as prescribed

2 minute improvement since last time. blew them 21's then struggled. on pace for a 6 minute finish and then had to break hspu into sets of 3 to 5 for 15's and then 9's.

31:22

hsu's using chest high bar for feet
normal dips 63/45/27 dividing each into 3 sets

Sunday musings...

1) Aaarrrggggh, Tony, I forgot to mention John Wopat. Maybe that's the place to put the script under the video ;=)

2) Responsibility. I was given the opportunity to think about the effect of Crossfit on my life and the concept of responsibility came up. We are responsible for ourselves; we look first and always to ourselves for the answer to our daily challenges, small and otherwise. It seems so obvious to anyone who hangs out chez CF, but the concept seems to be so difficult to grasp elsewhere. We CF'ers view it as a law of nature.

We are also responsible TO ourselves. We must look within and be brutally honest and open during our internal conversations. We have a responsibility TO ourselves to be ever striving, ever searching for that better self. We have a responsibility TO ourselves to always present that better self to the rest of the world. We practice THAT kind of responsibility every day we do a WOD, don't you think?

3) A wonderful life philosophy. Those of you who have read "musings" in the past know that I have referred to my kids as the Heir, Lovely Daughter, and the Spare. Not all know that the Heir and the Spare is a takeoff on the royal Princes, and to them "the Spare" may sound somewhat diminutive. Henceforth I will use his chosen CF name: L'il Bingo.

It's really amazing, occasionally startling what you can learn about life and living if you listen, really listen to kids. Mrs. Bingo and I were talking about colleges with L'il Bingo the other day, talking about size and number of kids on campus among other things. His response was: "I don't care how many people there are there when I go to college. I just like people." What a great place from which to start!

I can't think of a better sentiment or time to say: I'll see you next week.

Sunday musings caught in the filter.

Am I missing something about this workout.

Is the sequence supposed to be repeated. If not it's seems pretty light for Cross Fit and that's fine just want to be sure I'm doing it right.

If so why is that not stated like the workout on 10/1 where is says 3 rounds for time?

John

42yo/ 175#/m

as rx'd 14:20

first set of 21 no problem...crashed and burned from there!

Thanks J.T. and Thanks to his family for his selfless sacrifice and I also grieve for his family and their loss. There are people in this country who understand that freedom isn't free and that your son is an american hero.

24/m/170
11:43
21/15/9 of everything including just regular dips.

Have to work up to 63...that's crazy.

#138 John

It is 3 rounds, but 21 reps of each in the first round, 15 reps the second round, and 9 reps the third. It's not stated as "3 rounds" because the reps change every round.

Trust me, this WOD is not light at all for a Crossfit workout. It's triceps and more triceps.

M/39/185

As rx'd, subbing 3-for-1 bar dips for ring dips.

15:30.

Happy Thanksgiving from Canada!

More better faster

21 pushups with bar on 5th level on smith
63 bar dips
21 pushups
16 pushups with bar on 5th level on smith
45 bar dips
//time constrains and much fatigue force me to ease up
15 pushups with knees on floor
9 shoulder press in smith, bar without weight (15kg)
27 dips in gravitron -35kg
9 pushups with knees on floor

time 46-47min

Bwt: 115

Age: 27

HSPU's on end of couch
Dips assisted between bar stools
Regular Push-ups

8:56

m/18/bwt:154

time- 7:49

subbed 10 lb wieghted dips (no rings availible)

M/44/232/76"

Shoulder was a mess today so I caught up with Friday's WOD

500m row (1:59)
75# power clean, 50 reps
40 jumping pullups
500m row (2:00)
75# power clean, 40 reps
30 jumping pullups
500m row (2:01)
75# power clean, 30 reps
20 jumping pullups
500m row (2:04)

33:27

m/30/242#

11:53

Starter Hand Stand Push-ups, upside down v formation, feet on ground

Between chair dips

31/m/213/6'5"

subbed 3 to 1 parallel bar dips

23:53

wod as rx'd (rom on hspu?). 7:01 on my stopwatch, but I am not sure if that was my time. Seems a little quick.

13:35 as rx'd using home swing set
17:39 as rx'd 6/21/07 vs
19:45 as rx'd 10/12/06 vs
17:21 w/ 2 bar dips for ea ring dip 3/8/06 vs 20:56 on 2/3/06 w/ 2 bar dips for ea ring dip vs 12:57 on 7/6/05 w/ only 1 bar dip per ring dip.

.6 mi run wu. hr avg 118, hr max 156. actually felt grass on my crewcut scalp, so decent rom on hspu.

Stoked with this one 14:07 as Rx'd but HSPU ROM may not be visible to naked eye! It will get better I promise you. Awesome inspiration from the comments some absolute machines out there and some massive hearts. Crossfit is my motivator!

Thanks Coach.

bw 163 age 38
As rx'd
12:01

bw 163 age 38
Correction
HSPU feet on squat rack

Anchors away my boy, Thanks for being there. I can say that I made the workout with Crossfit Demo variations in 30 min. 17 sec. I am soaked, and ready for monday's workout. Aye,Aye P.O. 1

Bm3 John A. Martinez

Cory Chi-town,

thanks for clearing that up for me. This sounds more like a Cross Fit workout.

John

8:58. PR was 8:43. The 15 dips is where I can make up time.

Sub'd seated overhead presses w/ 185lbs on smith machine for HSPUs; sub'd 40lb weighted dips for ring dips.

As rx'd, 16:19

looked easy when I read it but it definately wasnt. 13 mins.

M/25/220/5'9

24:30 Reg dips x 3 instead of ring dips. Assisted HSPU

First time doing J.T. on my home made rings!! Push-ups done on paralettes with feet 1 foot higher than hands.

19:55. Ouch!

7 wks PP
Modified WOD
22:15

21-15-9 reps of
25lb Shoulder Press
Assisted Dips (95lbs)
Push Ups (on knees)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/220
wod as rx'd
24:38
hspu's deeper than i've done before. stacked 4 hand towels for depth.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

"J.T." as rx'd. With 25# vest on.
13:58

M/32/170

Sub 3:1 parallel bar dips for ring dips

14:06

Made rings today especially for this WOD and WOW... Ring dips are A LOT harder than bar dips. I had to do jumping dips because I couldn't get one full range of motion ring dip.

HSPU 1/2 depth
Jumping Ring Dips
Push Ups

10:45

8:42 as rx'ed, new PB by over a minute.

19 HSPU out of the gate so much time gained there and the middle round of 15 more efficient. Dips broken up a fair bit but much less rest between reps. Push ups for all rounds were 3's,2's and 1's, if you can believe that.

Post-turkey...

CFWU

"J.T."
Handstand push-ups on paralettes but still assisted with toes on support.
Ring dips
Push-ups on paralettes
16:18

Post - "L" sits on paralettes 3x25 secs. Couldn't reach 30 seconds after "J.T."

Nice work gaucoin.

Last time:

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

15:02

this time
21-15-9
HSPU's assisted on squat rack
bar dips x 2 (42-30-18)
pushups

19:05

had to sub pike pushups for hspu. otherwise as rx'ed
9:22

Warm up - dips

As Rx'd

12:10

Could've taken less rests.

JT modified as follows:

21 hspu (to 2" pad, hands one cubit apart), ring dips, pushups
15 hspu (to 4" pad, hands one cubit apart), ring dips, pushups
9 hspu (to 4" pad, hands one cubit plus 3" apart), ring dips, pushups

time: 14:55

M/22/149 cfwux3(-30dips+10pushups)

HSPUs self-supported on smith-machine, else as rx'd: 13:54

Dips 42/30/18
HSPU 9 reg, rest assisted
push ups as rx'ed

Sholders not in the game today, not sure why
17:20

Age 51/BW 250#
subbed SA press w/55# big bar for HSPU (12/9/6 per side) and bench dips 3:1 for ring dips (dips sets broken, pushups and SA presses unbroken) = 16:28.

2nd day of crossfit
Age 26

failed after 1st set of HSPUs (got through the 1st. YEAH)

34/215

12:02

HSPU - First 21 done against wall. Rounds of 15 & 9 done with feet on squat rack.

#134 Jared:
Welcome to the fitness crack that is Crossfit!

36 y.o./m/36

HSPU leaning on Smith Machine bar at about 6'
regular dips x3
regular push ups

27:06
getting better, but so far to go!

27/m/187

21:00, PR by :45

subbed 3x bar dips for ring dips

So is resting your achilles tendons on a bar and doing HSPU really that much easier than doing them free-standing? I don't have the balance and haved tried to learn, but if it makes a huge difference, I'll make the effort. Thanks.

crap I just realized my brain shut off on the second set
45/m/180
21 hspu feet on top rung of smith machine, 63 dips, 21 good pushups
15 hspu's as above, 15 dips (should've been 45) no wonder that felt so easy, 15 pu
9 hspu, 9 dips (I'm thinking `wow, sub 10 lookin' good--I am the man!'), 9 pu

time irrelevant as I didn't do the whole workout--I, clearly, am not the man.

42yom / 146

9:56(PR) as rx'd A 1:20 improvement over last time. I continue to be amazed by this program. Thanks Coach.

Post: Pushups with rings since I had them at the gym, Standing Press work, TGU's, and GHD situps.

great job mhlane.
14:07 as rx'd which is 1:38 faster than last time. (actually the time before last - I was on vacation last time without rings or a dip station)

WU: 500m row, CFWUx3

WOD: 14:17, sub regular dips x3 (no rings), HSPU w/feet on smith bar. This time, while not anything to brag about, is 9:04 faster than the last time JT paid us a visit on 8/18.

24/m/260/6'2"

1/2 Mile Run
CFWU x 3 (Minus Dips)

J.T. Modifications:
HSPU's with feet on Smith Machine Bar
2 assisted dips substituted for each ring dip

16:10

Hurty

d - 29m/175

16:29 as rx'd (pr) - hspu's forehead to carpet

j - 33f/125

9:20 - sub'd 3:1 bench dips for ring dips

Barri

I did hspu against the wall.

As rxd on everything else 8:36

28/m/130

As Rx'd
21:41

My last time was 24:54. w00t!

40yom/160#
as Rx'd: 10:15

27/F/135lbs
22:58
Sub.Overhead Press w/30lb bar for HSPU
Sub.Negative Dips on dip bar for ring dips
Push ups on knees

21/M/170

Split into sets of 7, 5 and 3s. By the time the sets of 5 came around, I could only do negative HSPU's.

time: 12:40

36M/5'10"/165#

Sub'd 3 bar dips for every 1 ring dip (63-45-27).

15:28.

Last time only did 1 bar dip for every 1 ring dip. Time was 11:53.

44 / M / 193

CFWU x 1

as rx'd

10:59

11:22

11:22 AS RXD

36/185
13:23 as rx'd
PB by almost 2 minutes
actually used the rest day properly ..what a difference

28 M, 180-185#

I have been doing Crossfit for about a month and this is my first post. Many of coworkers turned me onto the site but I was skeptical at first. I have worked out consistently for the last 4 years and in the process I lost a 100 lbs. so that is why I was skeptical to change what I was doing because I had seen results with my work out plan, which was weight training every other day and the off days I would do cardio. My cardio primarily consisted of cycling with a little running.

One thing that I did notice is that I have put on approximately 5 lbs since I have started, but I have been taking a supplement which I believe has been adding to the weight gain. I enjoy the varitey in the workouts.

I enjoy the varitey and the emphasis on functional exercise that is why I have made the choice to switch to Crossfit.

Todays workout as RX'ed

HSPU with Smith Machine/Squat Rack (broken sets)
Bar Dips 63-45-27 (all broken sets)
Push ups (middle set only one broken 10 and 5)

28'25"

nose to 2" pad 32:30

24:57
HSPU's--First set freestanding and against the wall, about a quarter way down. First time even tried freestanding. But smoked me and the rest were piked off the bar.

F/46/114

12:32; horrible time, which I'll blame on making up last Wed's WOD with the HSPU marathon in it last night.

12 minutes as rxd

15:29

Subbed 63-45-27 Bar Dips
16:47

This workout seems to exploit a lot of my weaknesses.

16:25 as RX'd

Had my wife hold my feet for the handstand push ups,

M 37/166

Subbed 63-45-27 inclined push-ups on 30° incline
Subbed 63-45-27 dips
push-ups as Rx

36:02

I previously understood that the triceps was a three-headed muscle. However, that can't be right because each of mine hurt in about 11 different places.

18/m/5-8/143
12:57 as rx'ed
Fell over twice doing the HSPU's, and got my foot caught in the ring. Ouch.

8:45
hspu's were prety sad, tho

4ft elevated hspu - all unbroken. forehead to ground and i had dirty black marks to prove it....found out after i got home!
bar dips - my arms cursed me. 1st set broken
push ups - full ROM unbroken

time: 15(ish) - forgot to start watch

finished with 100 four count sit ups -- you understand right? pause in the middle on the way up and the way down...anyway. they felt neglected.

26yo male 180lbs
as Rx'd
17:37--The ring dips are where all my time was spent. I need to work on the ring dips for high reps. Rock on guys.

18 min. HSPU subbed with pike pushups elevated 3 feet.

Did a WOD w Crossfit Alpha (www.crossfitmemphis.com) here in Memphis, thanks Chris for a smokin' workout worthy of a BBQ town.

4 rounds for time:
25 squats
run 200m
10 deadlifts @ 135
10 ring pull ups

12 mins

Warm Up - GA's warm-up without the dips & pushups. Added 3x10 of pull-ups & L leg lifts + 3x20 of sit-ups and double-unders. Did my first kipping pull-ups today. Rounds looked like this:
1. 3 kipping pull-ups and 7 jumping pull-ups
2. 10 jumping pull-ups with bar out of reach so had to jump up to grab and pull up
3. 10 kipping pull-ups (broken 6-4)
WOD - Sub'd dips on parallel bars at the part for ring dips and didn't do 3 for 1 (way to weak for that). HSPUs with feet on parallel bars. All sets of HSPUs unbroken, but all dips and pushups broken badly.
Time - 10:33

35/m/178
CFWU
WOD as Rx'd
16:36

20.34
subbed 35kg bb press for hspu
every set broken, triceps left at gym

44/M/180
TIME: 6:36

NO RINGS. DID BAR DIPS WITH 25 POUND WEIGHT.
DID THE REST AS RX'D.

DID BENCH PRESS AFTER. 4 SETS, 20 REPS AT 135 POUNDS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

32/M/72"/165

JT as rx'd 15:22

Full range HSPU forehead to floor which sucked in the later rounds. 3 minutes 17 seconds slower than last time. What do you expect from 4 hours of sleep.:(

1st timer! forgot to time myself...
19/f/120#
prolly close to 20 mins,
elevated pu's off 4' dip bars
reg dips off really wide spaced dip bars (didn't do x3)
pushups with feet wide

i actually finished..i cant bring my hands to my face...amazing fun

oh forgot to mention very low ROM for all but regular PUs...felt a little cheaty but i got it done

" J.T."

56/M/186 14:46 HSPUs to 4.5 inch block

46/F/125 10:11 subed incline PUs for HSPUs and chair dips for ring dips

Robert #221: Sssshhhhh. Not so loud. You'll wake the children.

Tim Spears #221: that 5 #'s is called muscle! Congrats. Welcome aboard. Fasten your seatbelt.

40/m/180

as rx'd

Last time: 29:00

Today: 21:00

I really need to work on HSPU's! Ring dips improving.

33/m/200

15:00 flat
HSPU against wall
3:1 bar dips

16:04
subbed ring dips for bar dips did 63 - 45 - 27

I think that was harder then the ring dips.

Everything else as rx'd

9:25
had to run up and down a flight of stairs in between each HSPU set.

193#

12:34 as rx'd

Gale - Glad you are doing better! God bless you and best wishes for your continued recovery to full strength.
CFWU
Able to do 7 HSPU w/feet steadied by smith machine bar very close to vertical, during first 21. Got just 1 during the second 15. Scaled to high angle pushups after that. First set of ring dips with my new rings. Much harder, had to do sets of 3 by the end.
18:14 M/46/6'/195#

Been so busy lately hanging drywall and trying to get my basement CF-compliant gym done that I've been dropping the workouts.

Gotta get back on the wagon soon.

19:12 as rx'd

little faster than last time. Hspu still holding me back, but they are getting better.

33/M/143
11:54
First time posting

33/M/143
11:54
First time posting

25/M/208#

1000m row

3x15 CFWU (minus pull-ups and dips)

as rx'd 13:20 (not full ROM on last two sets of HSPUs)

as rx'ed 11.04
all hspu and ring dips broken
arms thrashed, but short and painful.

BW 70kg
9.17
HSPU off Wall 1/2 rom
Ring Dips
Push Ups

46/M/5'9"/172

HSPU with feet on bar 62 inches high (around nose level)
Full ROM ring dips

12:58, new PR by far!

M/27/175
CFWUx3 (only 10 push ups and dips per round)
WOD as Rx'd: 8.17

post: 5k run

21-15-9
Decline pike pushup
Bar dips
Pushups

9:22

shoulder continues to get sore doing HSPU work.

8:07

MODS: still can't do HSPUs to the deck. More of a big shrug against wall instead of middle of the room. But, it's coming... Dips started with feet on floor, & not from a dead hang.

My basement flooded 10 minutes before I started the workout (tree roots like to infest my sewer drain) so, I worked out in possibly the grossest environment I've been in since Baghdad. And, given that the plumber can't come till tomorrow AM or he'll charge overtime, I hosed off in my yard.

In all, one seriously weird WOD, and I'm certain the neighbors are gonna talk.

23:30
HSPU are my weakness.!

m/23/195

Can i just start off by saying I have always thought i was in pretty good shape...however...I WAS WRONG!! haha, man i love CF

Anyways this was only my 3rd CF WOD so here it is...

21 hspu against wall
63 bar dips
21 pu
15/9 assisted hspu
45/27 bench dips
15/9 pu

time 25:51

27/M/149lbs

as prescribed: 7:10

21:50 as rx, nose to ground hspu, deep w/lockout rd, chest to ground pu. First time performed legit.

155/M/22

decline pike push ups
bar dips
reg push ups

9:30

9:43, HSPUs with feet on counter, as little pulling with my feet as possible. Dips on rings.

HSPU on parellettes w/feet on freezer.

12:26

Last time, 13:57. Yeah!

195/M/46
HSPUs head touching two dynadisks

7:57

25/f/5'2/128#

today's breakfast and WOD had to be taken care of after our bball game.

breakfast: run 45 minutes = 6 miles

then went back to the rec center to hit the WOD w/Jennie after watching the 2nd half of her game (her first "J.T."!).... hung the rings up at the playground out back and got to it.....

my turn first:
time = 15 mins
huge improvement from last time as i managed the ring dips much faster than the 3:1 bar dip subs. i luv my power rings. and i luv how much harder i push it when Jennie's watchin me. (thanx grrl)
post: muscle-up practice in between Jennie's sets of jumping ring dips.

then Jennie 26/5'9/160#
21-15-9 of:
piked push-ups
jumping ring dips (bottom of rings at shoulder height)
push-ups
time = just under 20 mins
great job grrl! you're my shero! :-D

M/44/250#

HSPU against the wall
12:23

21-15-9 reps of:
Handstand push-ups (subbed piked PUs feet on rock in my backyard)
Ring dips
Push-ups

Umm, 46 minutes. I found even modified HSPUs killed my ring dip capcity. Last 9 were singles.

Bjorn b (Sorry I can't do the umlaut.) I love you, man. I had to search to see if anyone else was as slow as me. I killed myself on this one.

12:49 First time with ring dips and they were brutal.

Just learning a new sport today ...
Tennis...
No Shoes...Just socks

Not recommended...

M/36/200

HSPU against wall, pretty shallow
Ring dips, toes on floor at bottom
Push-ups, no mods, just broken sets....
21-15-9 reps

26:47

m/29/195

29:45

HSPU's with feet up on wall

1st time "J.T."
As Rx'd 16:56
Set of 9 HSPU almost did me in.
Split second thought, "Oh S#!+, I’m not going to be able to finish!"
Swollen like the Michelin tire man.

did first set HSPU against wall
used one foot on parellette to assist dips
had knees on 23in box for second, third round of HSPU
Pushups were really broken up.....
really underestimated this workout.
18:15

24/m/5-10/165

13:40

1/2 assisted hspu

JT

Piked Push Ups 21 -15 - 9
Parallel Bar Dips 63 - 45 - 27
Push Ups 21 -15 - 9

Piked PU nose to ground
Dips full ROM
PU chest to floor

Um, JT time 29:41

42-30-18 standing shoulder press at 75 lb
21-15-9 of parallel bar dips and push ups
17:49

24/m/170lbs

My gawd, my arms won't workany more.

07:10

23:52

Limited ROM HSPUs (pillow) for rounds 1&2; negatives for round 3. PU's with PU bar. Subbed 3x chair dips for ring dips. (Working from hotel :) ).

145# m

1st set
21 of all, as rx'd
2nd
10 HSPU, rest rx'd
3rd
6 PU elevated.. shoulders dead, the rest as rx'd

This was my first WOD I got to use my rings on since I bought them. all i can say is WOW... ring dips are far harder than 3x the normal dips. If you don't have a set of rings yet, get them :)

M 36 5'10" 172.5

:s/handstand pushups/normal pushups/
:s/ring dips/chair dips/

add one set per round of 1 pood kettebell swings

14:52, HR: 144 avg, 172 max

As rx'd 7:05
Was harder than it looks.

34/M/75kg

As Rx'd:

24 min 04 sec

25 mins subbed x3 regular dips and HSPU's were against a wall. Dips really drug time out. Tri's are toast now

12:42 HSPU on squat rack

36/m/145

CFWU x 3 (no dips)

23:03

First time doing HSPU, against wall, about .25-.50 ROM for all, broken sets, need to add to CFWU
Subbed dips (63-45-27) for ring dips, broken sets

Did this on 10/8/2007

WU-
Row 1600 m- 7:44 (took it slow)
WOD with subs-
HSPU knees on box
bench dips x 3
half regular push ups, half pushups on knees-
Time- 17:31
Forgot to look up time from before.

Post- Pullup hangs and L pullup hangs
75 lb Power cleans x 30

Knee swollen afterWOD

Kate

Felt strong, did all HSPU's against wall. ROM needs improvement but still better then doing them against bar and I'm feeling my improvement. Danny and Chris both agianst bar and assisted on the ring dips.
Nolan: 17:23
Danny: 19:50
Chris: 21:56
Great work guys!

as rxd at 21.00 time is garbage i know, but thats my first jt.
never done handstand pushups before.

got a question. when i do ring dips, the ropes on the rings cut into my triceps and leave massive baseball size bruises by the end of a workout. i get it every time. bruises are normal for me, but it is uncomfortable to say the least when youre eaking out that last rep. any advice?

maybe its just the crappy 8 dollar russian rings i got. who knows

any advice, email me
dg
dg

HS Pushups: 21-15-9
Dips: 63-45-27
Pushups: 21-15-9

17:14

28/165/m/5.9

14 minutes...last half of HSPU were with bar...dips were regular.

ran 1 mile before
rowed 1000m afterwards

CFWU

feet-supported HSPU
ring dips - assisted

20:50

ow.

46/m/160

HSPU's in pike position
Dips 42, 30, 18 (time consuming)
PU's as rx'd

13:55

32/M/179
14:28
1/2 hspu, 1/2 2 for 1 mod hspu

Partial HSPU; subbed 2x reps bench dips (traveling, no dip bars.

16:00

assisted HSPUs and regular dips (63-45-27)
19:34

Subbed bar dips at 1:1

15:30

HSPU's continue to be a limiting factor, although I did 17 in a row to start out today, which is a new best.

And by the way, the transition from push up back into HSPUs is not fun. I nearly faceplanted twice.

26/M/170/5'9"

As Rx'd:

15:45

M/22/6'1"/185/7%

As Rxed = 6:22. I needed another rest day, but oh well. Absolutely fantastic job everybody.

CFWU x 3
10:29
HSPU on Smith machine
Subbed 45lbs. weighted dips for ring dips (no rings)

7:39
2:1 bar dips

M/23/177
7:15

HSPU against wall; all other as RX'd.

17:36

21-15-9 modified reps as follows:

pike push-ups (feet on bench)
dips on gravitron machine (asst 20 lbs)
push-ups (girly style)

11:00

sigh. I'll get there.

15:26

Little slow, last time was 11:35

Today was DAY one on my start to crossfit.

CAN NOT do hand stand pushups. So I did inclines as high as I could, 4 feet I think.

Do not have rings, and for some reason could not knock out as many dips as I usually do, weird. SO I did the same number of parallel bar dips.

The pushups were NO problem as I was in the Army for 8.5 years, and my mouth ensured that I did alot of those.

Total time, Right at 8 minutes I think. I am sure it would have been more if I did all RX of the correct exercises, but like I said, DAY ONE, and it all starts from here.

CFWUx3 -dips

1st round red band assisted ring dips
After 2 of 2nd round switched to jumping ring dips
HSPU assisted

16:52

m/35/183

1st rnd
10 HSPU, followed by 11 high elevated push-ups (feet on a four-drawer file cabinet.
21 Dips on barstools (I don't have rings yet.
21 Push-up

2nd rnd
1 HSPU, 14 elevated push-up
15 barstool dips (some assisted)
15 push-up

3rd rnd
9 elevated push-up
9 barstool dips (some with assist)
9 push-up

(push-ups killed me this time.)

W:

rounds of 21-15-9 of:
thrusters with sand-filled PVC
assisted barstool dips
knee push-ups (start off with some std push-ups)

Did overhead squats with same PVC for first time in warm-up.

58yo/m/6'2"/175lbs

10:45

HSPUs: using squat rack w/ bar set at 66".
Dips: at 3:1 rate using bench
Pushups

One day behind schedule due to playing baseball game yesterday. My "rest day."

26/F/115

Row 5K

26:20 (PR)

LITTLE MORE THAN 3 MINUTES FASTER COMPARE TO THE FIRST TIME 29:47

Time: 16:21
HSPUs against wall
Substituted 3:1 bar dips
First crossfit WOD

sub 3 for 1 dips

19:55

36/195lb
Colorado Springs

16:07 as RX'd (new PR). Handstands vertical w/head to floor unassisted. They are getting better however just as painful!

16:36

previous = 16:46
previous = 19:33

HSPUs with toes hanging over Smith Machine
Ring Dips with hanging single-grip cable handles

16:40

28/f/109

11:51

first time as rx'd. made fake rings by taking the cable handles and looping them over the dip station. usally use 25# assistance this time no assistance. need to work on ROM on ring dips, they were ugly, also bothered my shoulder.

pre: modified CFWUx2 + Burg x2
post: stretching

rope skipping 5 minutes and CFWU x3

J.T as rx'd 7.48

Did JT once before but didn't post my time but I'm for sure it was not faster then this one..

two fer one day still 2/3 cycle so really just 1.5 day

getting closer to full rom hspu another month or so and I will have it

14 10 6 that is 2/3 with ring dips 9 minutes

post 50 or so double unders

Story Time:

While doing J.T. today I thought to myself, "This is harder than it looked on paper but no where as hard as that one WOD like J.T. I had to do when I first started CrossFit."

Well, you can probably guess the rest. J.T. was the WOD I did last time, but the first time around I had to do a 95 lb press and do 1:1 ring dips to regular dips.

Doing the workout as Rxd only made my time 40 seconds slower than my first time around having to sub the press and the regurlar dips.

Anyways,

180/m/6'
16:42

CrossFit RULES!

5min rope skipping + CFWUx3 (Oly bar ohs, no dips)

WOD as rx'd: 7:37

23:14
4 min faster

Mike: 2:1 bar dips sub for ring dips otherwise as Rx'd 10:19, PR by 36 sec.

9:40 sub bench/swissball dipsx1
ran 32 minutes at lakeshore wu
first set unbroken, new pr hspu

Tim:

21:55 as rx'ed

I hate this WOD

Jeff- @ home
HSPU nose to ground, hands elevated on 45# metal plates
kipping ring dips
11:16

12:54

Modified
HSPU feet on smith machine
Reg. dips 1-1 instead of ring dips

M/31/195

CFWUx2, OHS&hang cleans w/ 95#