Any suggestions for handstand pushups? Cool workout!

Yes, Look in FAQ! :)

If I'm alone in the gym which is usually the case, I'll spot myself with the Smith Machine. I put the bar on the top rungs or hooks and do a handstand. My shins rest against the bar and away I go. This works for me as I'm 5'7". If you are alot taller, your knees will be touching the bar...

I am going to have to figure out something else to do... can't do Handstand PUs, my L's suck (as in are non-existant), but I can lunge :-)

maybe PU's, L holds, jumping PU's and lunges...

hum, that's interesting

Karin

Send513 are you from Cincinnati?

I can't do none of this WOD lol. So I need a sub for pretty much everything except the lunges.

My new favorite game is Where is Dave Castro in the group picture? hehe usually peeking out in the back. I'm easily amused.

I'm SO over resting. I'm hitting the Box tomorrow for some HSPUs, pull-ups and lunges. I think I made it 4 days and my back, neck and hands are 90% better. :)

I'm also SO over not having a full muscle up. I've been working on it since October. Dips are my nemesis. I'm going to throw a party when I get one.

Thank You. Can't wait.

I love this one!

Brett, way to represent Albany CrossFit, love the green shirt!

i just want to publically thank Leslie Ap for hanging out and being CF-nerdy with me this weekend! she really helped me with my clean form, for which i am extremely thankful. i really hope she had as much fun as i did.

and thanks to coach and crossfit for bringing two bi-coastal friends a little closer together!

ck

I use the preacher curl bench to hold me uo for HSPU. Finally that thing is useful.

#4 Karin, I would do knee tuck pull ups if I could and if I couldn't do that I'd just do jumping or beginner pull-ups and practice L-sits afterwords. More likely I'd do one of the versions they rx at brandxmartialarts, 'cause I like it better when someone who is certified does the thinkin for me.

Will be subbing a lot on this one...or at least modifying.

On another note, I could watch Adrian teach kipping all day, every day.

Hilarious....

I just practiced L PU's and HSPU today.....Can't wait.

I know if I keep studying these videos I'll be able to kip someday and when I do, watch out "Girls"!

Congrats Coach, Lauren and core team. Two simultaneous certs. Nice.

** very good video.

T

AllisonNYC, I FINALLY did a muscle up! (Jan. 3rd)!!! Now, once again, I can't do one. I think all the stars were lined up just perfectly that day. But I will not accept defeat.

I love watching the Adrian kipping videos...they're great instruction pieces. Oh, and maybe it's because I'm in the background of all of them... :-D This one makes me famous on the GHD.

This workout is going to get hard...real quick.

Mike Mc---congrates on your muscle-ups. WOHOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!

We were expecting our first jump box to be done 2 weeks ago, and then a week ago (just in time for the Filthy 50)... we finally got it last night (she's excited, "We can do filty fifty now! C'mon, let's go!").

So we did the Filthy Fifty last night, for our first time (we're newbies w/o affiliates, doing it on our own).

I subbed 20" box; 45 lb. good mornings; and 150 single unders.

28:50

She did a Twinkie Twenty, subbed extensions on swiss ball, and tuck jumps; 9 kg "kettlebell" and 5 kg wallball.

20:32

KTE and burpees smoked me. We won't be doing WOD today.

We printed Level4's (CF Seattle's) Skill Level sheets, to start taking measurements. So far, 1 minute L-sit, 20 pistols (left leg, right ankle still fubar), and 1:30 500m row for me. Natasha did a 30-second static hang... she'll do 400m on a track today.

Evenin'. Getting toward the end of the month. You're a rookie but no longer a newbie. Got some tools at your disposal now. This is a good WOD to call on them. Heck, there just aren't all that many folks here who will do this "as Rx'd" no matter how long they've been here.

Before you fire off the first question let's put our thinking cap on. Can't do HSPU? Where might you look for alternatives? Now, I'm pretty sure there isn't a FAQ entry on subs for L-PU. Sooo, start with the PU. Can you do one? No? What sub have you used all month for PU. Got a PU but not an L-PU? Me either, at least not THAT many. Where else could you find a sub? Or better yet, you've been reading everything there is on the site, right? THINK. Figure it out. What exercise or combination of exercises might give you the same effect from the WOD? You can do it. Just overwhelmed? BrandX will weigh in sometime before you go to the gym.

Sub for lunges? Oh now, please, now you're just being silly.

Anybody have access to the video (or maybe slideshow) that discusses what "intesity" really is. If you've seen it, I'm sure you'll remember. I'd love to get a copy. Thanks.

Unfortunately, the gym here on campus is closed due to MLK day. Cant wait for tues to do this one. My HSPU are none existent but I am going to start working towards them (following duncan's example) instead of simply subbing in overhead presses.

bingo...well said my friend.

just registered and looking forward to posting my first crossfit results, and a good one to start with

i cant do a muscle up it sucks im strong and can do like 30 pullups and 50 deep dips still cant get it im going to do 1000 pushups and run 3miles tomorrow post your cumulative times if you care to join in on this challenge.

TQ #19 - This might be the one you're looking for:

http://media.crossfit.com/cf-video/CrossFit_IntensityIntro.wmv WFS

for those looking with some HSPU help, i go up against a wall and leave my right foot on the wall bent at the knee with my left leg straight up. The right foot is only for the balance part, and it seems at times when I'm really pushing it back up I'll come off the wall and actually be verticle. My right foot doesn't move, my leg instead just straightens out.

When you are doing walking lunges, do you count each step as one, or right, left as one?

WarmUp: Quarter Mile Jog.

WOD: (subbed the heck out of it)
-Can't do L pull ups, did negative knees up / feet peeking out a little bit chinups.
-Can't hang with HSPU, used bar on squat rack to brace feet.
-5 rounds, +5 Modified HSPU

Treadmill Run:
-3 Miles, Level 3 Hill interval, 24:30
-321 Cal / 30% Fat
-MHR:179 / AHR:168

What would be a good conversion for making this a 'knee safe' WOD?

I remember seeing something about working out with injuries, but I forgot to remember what it was, heh.

Regarding Comment #20:

Giants??!

Jay I respectfully submit that you should be used as a human slosh pipe at your gym and left outside when not needed...

GO PATRIOTS!

Coach,
The Certification Seminar you put on with your CrossFit Trainers at Camp Pendleton yesterday and today was outstanding! I learned more from you and your team this weekend about the science behind fitness, and the correct execution of techniques, than I have in all the rest of my 47 years on this planet. We greatly appreciate the way you truly support and advocate for the military. I sincerely hope that we are able to get you back in June for round two. Thanks, Coach, and it was great getting to know you and the members of your exceptional team!
Greg: You really are an animal my friend – you should be a Marine! Best wishes to you and Malle as you get married.
Malle: Textbook-perfect demonstrations – thank you for being so patient with us!
Nicolle: The Intimidator! I never thought that such a short individual could be so intimidating, but the way you hovered around and corrected mistakes made me nervous – just kidding. You’re more amazing in person than in the videos, if that is possible. Thanks for being an inspiration to both women and men!
Andy: The story about your miraculous recovery from the AK-47 round needs to be highlighted, brother. You are an American Hero and an amazing individual. I’d fight by your side any day!
Adrian: I had a great time getting to know you last night. Your class today was superb and I wasn’t too distracted by the blue highlights in your hair. I’ll email you those pictures soon. Hope you made it back to the City by the Bay safely.
Brian: Another Marine, and All American Hero. A pleasure getting to know you this weekend, and I wish you the best in your command of Fighting Fox!
Steve: Thanks for the drink last night. According to Nicolle this morning, that fulfilled one of my zone blocks! I’ll try and make it up to your place in Huntington Beach.
Mike & Jimi: Thanks for setting this whole seminar up for the School of Infantry! Good luck, Jimi, with your Aliso Viejo CrossFit affiliate as you transition out of the Corps.
Infidel Six: Great getting to know you, and I wish you the best on your next deployment. Stay in touch my friend, and you’re welcome down here anytime!
Luke, Simon (Says), Steve-O, Brian (Fabio), Johnny (Zoolander), Mark (Gold Bond), and all the other SOI CrossFit’ers: Get ready to rumble with some serious CrossFit, now that we’re all certified!
All other CrossFit’ers that were at the Camp Pendleton Cert: Good getting to know everyone, and I hope that our paths cross in the future. I felt a special kinship with everyone – similar to the bond Marines share. Best wishes in all your future endeavors!

This would be an unconventional sub, but - perhaps another reason to make a sloshpipe. Try subbing presses with a sloshpipe for HSPU. I suspect it's better than simple presses.

Speaking of subs for HSPU, I used a Smith Machine once (equivalent -- bar on a squat rack), and found I could 'cheat' by simply pulling with my ankles. This may help people who are still having difficulty with the HSPUs.

If you go Duncan's / BX's method of using smthg like a big tire, you're doing the "incline press" angle on the chest. With the smith machine cheat, you can match the actual HSPU posture - get vertical.

MUSCLE-UPS --

Yes, first problem is: correct false grip. Get that ring as far up your wrist, where your watchband is, as you can.

But next element -
When I learned to MU, I pulled the rings -hard- against my nipples, and if you can hit that spot, you simply move your shoulders -- your body, NOT your arms -- up over the ring. This is important.

Treat the spot where you're holding that ring against your chest like the axle of a wheel. Rotate your shoulders forward, like the wheel, until they're above it. Then you're in deep dip position.

If you can do deep dips, you've got it from here. That 'rotation' trick is key. Smoothness will develop quickly after you get the motion down.

thanks for the adrian kipping pull-up videos. i have one client i am working with now who is just starting to kip. between these videos and annie's phenomenal coaching tips at the santa cruz cert, i might be able to help him get this down. thank you thank you thank you for all the great information.

I love these kipping pull-up videos! I just went from doing 12 continuous pull-ups to 22! It was like having a shot of instant power injected into my pull-ups.

Wait, it's 15 lunges on each leg, right?

#37

No.

30/M/205#/71"

Had to sub the L-Sit P/Us for knees out P/Us. Plus our P/U bar is a 2" x 4" wedged between to steel cross beams, not very nice on the hands.

Total: 8reps in 20mins
Cool down for 5K on the treadmill

If i cant do HSPU should i just do normal then?

Comment #32

The red sox won the world series and if the patriots win the superbowl and the celtics continue on their path then the world is going to end in an Apocalypse.

I don't know about you but I like this whole life and crossfit thing.

GO GIANTS!

#40 check out the video on handstand pushup progressions posted (i think) yesterday.

#31 if your knees aren't too bad, you can probably get away with a reverse lunge. focus on your form (most importantly alignment of the foot and knee)

16 rounds + 5 HSPUs + 8 L-pullups

HSPUs nose to carpet with full elbow extension.
L-pullups with elbows as extended as possible at the bottom; collarbone height on bar to make up for lack of ROM at the bottom. All reps used chin grip.
Walking lunges with knee touching carpet and full hip extension each rep.

5 minute break.

6 minute 16k kb snatch set @ 20 rpm. Hands tender from the L-pullups, but no pinches or tears.

Ok, I was a bit behind, but I think I'm caught up now.
Yesterday I did 5k in 26:26. Pretty bad. Then I did the 5 rds for time of 400m run and 65 lb OH Squats. Time for that was 29:26. Not great, but hit my goal of under 30.

Today I did DL as follows:
245/275/295/315/335/365 (old PR)/385 (PR).

Felt good so I did today's WOD, too. It kicked my butt. All three rounds. BUT I actually did L-shapes! Freakin' sweet! And I did 10 HSPU per set to make up for my feet being on a bar.

Oh yeah, does anybody else have issues with hitting their heads during HSPU? How do I avoid that?

49m/5'10"/225
cfwu
9 rounds in 20 minutes
subbed 135# shoulder presses for hspu

DID A 1 MILE LUNGE YESTERDAY!!

1:07:21

There came a point that all I wanted to do was complete it, and was no longer concerned about getting a "good" time. This is something that I wanted to do by April, and yesterday I said to hell with it, I can do it NOW!
The 1/2 inch of snow on the ground felt nice on my knees as I plowed through roughly 1520 lunges! Is it cheating to ice and workout at the same time? LOL, dout it! Knees are scraped up, but the snow felt wonderful on them.
Definitely a physical challenge, but a SUPER challenge that helped with forging stronger mental fitness! So many times I wanted to stop, made excuses or rationalized stopping, but after each copout in my head, I pushed past.
I FELT WONDERFUL LAST NIGHT! High! Less my lower back in the L3 region from hitting a 410lb DL PR yesterday. I really felt wonderul!
Today I feel accomplished! Legs are getting tight, glutes are hard as a rock, and lower back is crying like a child, but all was expected and are part of "what it takes"!
So, today, 15 LUNGES...lovely! It will, I strongly suspect, make my legs feel less tight! HSPU will force me, due to lower back herniation type pain, to tighten midline stabilers even more, thus making the HSPU much easier to do. (control of, and strong midline stabilizers are the key to Handstands and HSPU. If yo uare having a problem kepping yourself up there, look first at your stabilizers before your shoulders. My two cents). LOVE "L" pullups. For whatever reason, these always fry my glutes! Hmmm...dunno.

#18 bingo

Love your daily educational posts! Truely wonderful! And so politely put, yet to the point without bs! I love reading them!
IF YOU HAVE QUESTIONS ABOUT THIS WOD READ POST #18 FIRST. Work on figuring the answer out yourself, with the aid of the tools that are provided to you in plain site, then if you can not find the answer, pose the question and the help is here! Keep up the post bingo, I am grateful to be a part of this community of crossfitters like yourself!

Enough for now! This is what happens when a client is a no show...I type and type and type and type and...

Kelly, you're a machine. 16.. wow.

27/M/211/6'1"

WOD:
7 and 1/2 sets. after fifth set of L-PU had to do jumping-PU.

great workout
-Dan

25/5'9"/130

6 rounds + 5 hspu + 2 l-pull-ups

HSPU to 3" stack of books. Focused on L pull-up form .

33/M/202

10 rounds + 5 HSPU + 5 L pu's

After Sundays deadlift WOD
33/M/202
365
375
385
395
405
415
425

#11 Travis P: Great idea! I have been wondering how to practice HSPU in my little city recreation gym!

Kelly Moore is this morning's machine! You are a freak! Rock it!

Here we go to check if my city gym is open!

I second the vote for Kelly Moore as this mornings CROSSFITAZOID! Impressive!

35/m/70/170
400m jog and amundson wu
WOD 5 HSPU, 10 l-sit pullups, 15 walking lunges= 8 sets in 20 minutes: 1st 2 sets of HSPU were attempts x 5 (none complete) the next 6 sets were 10x Smith machine pushups on highest setting.

m/39/150

7rds 8pu

hspu assisted on smith machine. l-pu were pretty good,lunges no problem.

CrossFit is for everybody, especially kids!
Check out the CrossFit Edmonton webpage here:
www.crossfitedmonton.ca
Today's photo is my daughter Rachel doing box jumps. The box is 20" high and she is 40" tall. Talk about power!
But when you are wearing "Kim Possible" pink camo pants, anything is possible.

I'm curious if any of you that are "hardgainers" have trouble keeping up your weight/lean mass since following the Zone diet? I've decided to switch over to it after following a high calorie diet for many years. It worked and I've hit a plateau and started putting on fat around my abs. So I'm curious to see if Dr. Sear's idea that "a calorie isn't a calorie" is true? Any thoughts?

25/m/5'9"/185

as Rx'd

7 rounds, and 5 HSPU and 7 L pulls ups, but they were garbage as usual

viva la revolution!

Dear Jason,

Brett did indeed represent Albany CF @ the GSX cert and did so in a big way! Ask him about learning the back tuc for the first time. He was a great student and I enjoyed working with him on the skill - mainly because he gets it! He was an awesome guy and you are lucky to have him there. We all had a blast at the cert - be very proud of Brett and go Giants!

37/m/6'3"/268

modified HSPU, 112lbs of counter weight on pull-ups, walking lunges and added 20 sit-ups as a forth set since I can not to L-Pull ups.

3 rounds minus 7 sit-ups in 20 minutes.

completed the 3 rounds in 20 min 20 seconds

26/F/115

HSPUs on bar/rack
Used Woody blue assistance band for pull-ups

11 rounds + 5 HSPUs

47/m/180

8 rounds as rx'd

started to break up L-pu's and alternate grip during round 5, found underhand grip was stronger, and my hspu's were shallow at times

Found a great new use for those little cans of redbull.
My lower back screams louder and louder as the day progresses, and so in the waitband of my gym pants the small can did go, and it it fits oh so perfectly in between my muscles there. Looks funny...but I am alone right now, and enjoy laughing at myself!
The cold is lovely though...

30/m/180

as rx'd 10 rounds

L-PU's...must work on these, all broken sets.

bw 170

hspu assisted

9 rounds

Gary 51/205......10 rounds

Jim 48/165......10 rounds

no subs... not pretty but plowed on through.

Hey Mosul Moose....way to go on the workouts!
Good thing you hit on your head. Nothing to break. :)

28/185/6'1"

3 rounds + 5 hspu

L-pulls broken sets.

First workout at the new Crossfit Gym here in Norman, Ground Zero Fitness.

HSPU's done with feet on a shelf for assistance.

6 rounds + 5 HSPU

Gotta start pushing myself to go faster through the lunges. Oh, and L-pullups suck.

35/m/158

HSPU with feet on bar at shoulder height
L-pull up as Rx'ed (all sets broken).

8 rounds + 5 HSPU.

Next time I'm going for HSPU as Rx'ed.

8 rounds
+ 5 HSPU and 10 L PU

HSPU - against a wall
L's - broken, bringing feet to ground every 2-3 reps

30/M/190

As rx'd except I used the bar on the smith machine to do assisted HSPU's. Close than ever to a true HSPU though.

6 Rounds + 3 HSPU's

nice improvement over last time.

29/200
subbed ring pushups for HSPUs
L pullups poor form
6 rounds

9 rounds + 5HSPU and 6 L PU
as Rxed

11 rounds

M/52/184

Skiing all weekend at Fernie, B.C. and boy are my legs aching. Severe traffic jam on the chin up bars today so decided to do another workout.
20 mins:
10 pushups
15 HGB back extensions
20 double unders
= 22 rounds
Not what I wanted but got the blood pumping.

m/35/185

5 rounds + 5HSPU & 5 L-PU

I moved my hands closer to the wall for the HSPU and as a result did a few unsupported HSPU. The L-PU really slowed me down!

Well, I'm going to do it as it's written, but I'm pretty sure those L-pull ups are going to kick my ass. :D

Nine, and 5 HSPUs

7 rounds
Had to sub 55# DB for HSPU after 3 rounds
L-PU as Rx'd
16 steps on lunges to keep even

9 rounds 5 HSPU 8LPU. Waste so much time trying get into handstand and staying up there. Still...

Great WOD!
Got 17 rds + 5 HSPU's and was pushing toward max HR by the end. Great way to start the day!

OK, my substitutions for this one were:

For HSPU I raised our barbell rack to full height and hooked toes over the bar, near vertical position.
I admit to being a weakling, and cannot do L-pullups, so I subbed knees-to-chest.

With all that said:

14.6 rounds in 20 min.

31/f/161/68"

i am pretty wiped out from yesterday's WOD with Leslie (general fatigue), but tomorrow is a rest day, so that's good! i got a message last night from Lyn, our asst. gymnastics coach, saying she wanted to try a CF WOD with me today.

ck warm up -- 5' DU px, one round of WOD to check appropriate subs, 2x10 GHD situps/back ext.

lyn subs -- HSPU from bench, jumping L's
ck subs -- HSPU from 24in box, jumping L's

both of us got 9 rounds + 5 HSPU

L's were huge limiting factor. Lyn did a great job with her first WOD! she has been doing 5 and 10Ks for about a year and obviously has a gymnastics background, so none of the gymnastics stuff scares her. she has also heard me babble on and on about CF for a while and decided she wanted to start a strengthening program to compliment her running. i am SO proud of her!

ck

32/M/190
6 full rounds, + 1 set HSPU
30 lunges; 15/leg

7 rounds. HSPU were shallow toward the end and L-PU were pretty sloppy but i got them done. better next time i'm sure.

7 rounds + 2 HSPU

Head touched on each HSPU, chin grip on L's. Need a lot of work on L's.

WOD as rx'd

10 rounds 19:24

25/m/192

7 rounds + 5 HSPUs + 5 dead hang tuck pullups. All HSPUs except 4 were all negatives. Some of the tuck pullups had extended legs, but not totally straight.

BW 173

as rx'd

12 rounds

CFWU- 10 pu's @ 30 assist
Modified the WOD. Shoulder/ neck have been stiff and I have a kayak trip on a couple days so I made it a more leg work out
5 hspu
10 squats
15 walking lunges
16 rounds.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

I've taken such much needed rest after being in the field doing some deployment training for a couple of days. My shoulder is still bothering me, but there's a good thread on the message board with suggestions for strengthening the rhomboids, which I believe is the source of my problem. I'll have to modify today's WOD to keep my shoulder happy, but will post what I did later on.

It's good to be back.

28m/230/6'4"
12 rd's
used smith machine to help with the HSPU

BW 155 age 39
9 rounds

10.6 rounds

HSPU assists done with feet in static strap at chest height (~70 degree angle). Pullups done with knees up, rather than true L-hang.

Burly. Pullups were WAY harder than other two put together!

Quick CrossFit success story. My daughter is a high school volleyball player and was offered a spot on a local club team to play with them this season. This club offered her "plyo-city training" to take her game to the next level. She decided to stay with her club from past years, but asked me to train her and her teammates. When she turned down the club offering her "plyo-city" training, they told her good luck, but she would be missing out on playing for a better club, better training etc.. OK, now it was on my shoulders to get the girls in shape and ready for club season with very little time to do it. CrossFit to the rescue. I have been performing and iintroducing CrossFit to my own clients since March 07. This summer I applied for affiliation (no word yet??)) and will be at the Fort Worth Cert. Program consisted of timed bodyweight circuits on Sunday's and Tabata interval work on Wednesdays using Wallball, ladders, TRX bodyrows, push ups, Powerclean, box jumps, kettlebell swings, MB slamball... including a modified CrossFit warmup and stretching with bands. This was started about 6 weeks out from season and will continue with modifications with respect to upcoming tournaments throughout the rest of the season. Long story short, Girls won their first tourney (silver tourney) good, but how would they do at a Gold? Played yesterday and went through pool play undefeated. Guess which team they played for the championship? Yep, the "plyo-city" trained team. Won in 3. Last season, 0 wins. This season with CrossFit 2 wins already, and these girls had no scrimmages with any other team before the season started. I have had several emails already from parents wanting to know if I will continue with the girls through the summer to prepare them for high school tryouts and to "tell them more about this CrossFit thing"?

The GSX crew was WAY better looking...

1.3 mile run
8 rounds (HSPUs with feet on squat bar)
1.3 mile run

27/M/180

as RX'd...10 rounds + 5 HSPU. I did all HSPU on parallettes...ears past hands.

46/m/167lbs
CrossFit Stillwater (Stillwater, OK) is now in business!
Man am I behind on posting, it doesn't help that I operate a week behind CF HQ either. Between Gymnastics classes, Personal training, CF, and running a small business it gets kinda crazy.

Front Squat: new pr of 240
Cindy: 23 rounds new PR
Michael: 26:04 slow,but a PR for me
Diane: 5:56.37 new PR
Elizabeth: Sucked! 14:16, best time was 9:02

Okay, so L PUs are a little beyond reach after about the first round. Pressed through with regular pu's despite the constant removal of skin. Waiting for the blisters to quit growing. On the positive side, hitting my head on the ground after each HSPU helped me forget about my hands. Nice cycle: bang head on ground, rip hands open, then lunge my way around the courtyard as the tunnel vision subsides. Repeat.

Boo: 9 rounds
Beck: 12 rounds

SWEET.

My first CF workout ever. Modified, definately, but wow. Military press (135lbs) instead of handstand pushups. Weight assisted pull-up (50lbs) and bicycle crunches instead of L-pullups. To be honest, lost count of rotations, but nine I think. And exhausted. Loved every second.

J-Rock,

A one mile lunge, that is truly impressive. The quarter mile lunge almost does me in (and there is no snow in AZ) Strong work. PS that is probably the best use for red bull. LC

My first CF workout ever. Modified, definately, but wow. Military press (135lbs) instead of handstand pushups. Weight assisted pull-up (50lbs) and bicycle crunches instead of L-pullups. To be honest, lost count of rotations, but nine I think. And exhausted. Loved every second.

4 Rounds in 15 minutes.
The L-PUs killed me.... I had to do singles most of the time.

#93 Anthony
Great story Anthony. It really hammers home the idea that sport specific skills can be met entirely within training for the sport, and the fitness goals for any sport can be met entirely within Crossfit.

24/m/199
Had to sub tuck knee pull ups
11 rounds + 5 HSPU + 5 tuck knee pull ups

HSPU's easier than I expected...pull ups just as hard as I expected...lunges were a nice break to catch my breath.

34/M/77kg

As Rx'd:

9 rounds

8 Rounds. Used the preacher curl arm pad as a L sit support.

CFWU X 3 w/o 2 rounds of pullups

6 rounds

Wall assisted HSPU every time, but there is very little up and down movement, so after I tried 5, I would do 5 pike pushups with my feet on boxes. If I could kip the L-hang pullups, I could go faster!!

CFWU X 3 w/o 2 rounds of pullups

6 rounds

Wall assisted HSPU every time, but there is very little up and down movement, so after I tried 5, I would do 5 pike pushups with my feet on boxes. If I could kip the L-hang pullups, I could go faster!!

Kelly Moore, never ceases to amaze me!

Age=28
BW=187

14 rounds as rx'd.

-HSPUs nose to carpet with full elbow extension.
-L-pullups with elbows as extended as possible at the bottom; collarbone height on bar to make up for lack of ROM at the bottom. All reps used chin grip.
-Walking lunges with knee touching carpet and full hip extension each rep.

http://www.stevesclub.org

36/m/230#
As rx'd
7 Rounds
L-pullups limiting factor.

m/195/27

10 rounds plus 10 HSPU, 20 minutes

L pull-ups were a killer

32/F/5'10"/154#

Had to play catch-up today:

Deadlifts
220
231
242
245
250 (3 lbs shy of PR)
252f
250f

AMRAP in 20: HSPU/L-pull/Lunge

About 1/2 ROM on the HSPU's, L-pulls needed a bit of a kip, lunges were by far the easiest exercise of the three. Over a round more than last time; so close to 8 full rounds!

7 rounds + 5 HSPU, 10 L-pulls and 10 lunges (PR)

CSWU X 3 (-pu)
Time 14 min 2 sec

BrandX modified WOD.
Complete in 12 min
3 modified HSPU
6 jumping pullups
9 step lunge walk
completed 7 rounds
Total time 26 min 2 sec

9 rds + 5HSPU,3 LUPS

2 more rds than last time

Hey all, I wanted to thank everyone involved in the planning, execution and participation over at GSX, Ft Worth, TX. Jeff Tucker and crew could not have done it any better. I have posted a long write up on my blog about the cert this past weekend. Please stop by and read what transpired in such a short weekend. Coach, Lauren, CFHQ, and Trainers involved along with the talented staff of GSX was just spot on. Link:
http://strengthtoendure.wordpress.com/2008/01/21/crossfit-exercise-health-fitness-certification-gsx/

As rx'd: 9 rounds (just under the wire).

I definitely have to get back on the Zone. It felt like I had zero energy (my previous best was 11.5 rounds).

AL

as rx'd

6+13 no garbage reps! 7 rounds last time

M/27/196

7 Rounds + 5 push-ups + 10 pullups:

Standard Pull-ups w/green assist band. Last two rounds switched to jumping pull-ups. Also, did standard push-ups as strength is being developed in basics.

m/36/170

Handstand pushups against the wall, L-pulls were a little short on the ROM, walking lunges were good. Completed 7 rounds in 20 minutes. Space was tight at Gold's Gym Ballston, Va., this morning.

49/M/220

CFWU x 3

Sunday's WOD DL
135 x 10
205 x 5
255 x 1
305 x 1
305 x 1
305 x 1
325 failed

Today's WOD
8 rounds
sub'ed jumping pu

9 rounds

7 rounds with 15 lunges per leg (ie 30 steps)

Bwt: 134

As Rx'd

15 rounds + 5 hspu + 3 l-pull ups

L-Pull ups were harder today with my back feeling fried from the heavy dl's yesterday.

Whoops, #123 is Speal, not my wife :)

Hand stand push ups!?! - Reg. push ups here.

L Pull Ups? - I subed lat pull downs w/ 100 lbs. since I can't do one pull-up yet.

Walking Lunge I can do. :)

Pulled out 3 rounds of above in 20 min.

Wahoo! What a burn!

34 M 195

As Rx'ed

9 Rounds
felt like i was going slow

5 rds plus 5 hspu's, 4 l-pu's

#100 lc

Thanks for the kudos.
For those who want to have at it, you CAN do it if you believe it and, more importantly, if you have the DESIRE to do it! Coach says if we have the desire, then it CAN be achieved by us. So true, so so true!
My experience yesterday was this:
First quarter mile and last were the worst...or rather the hardest physically. The middle 1/2 mile was the toughest mentally. What a wonderful combination of pain!

I believe if you can do a quarter mile lunge, you CAN do a mile lunge!

Did Lynne today and results posted there.

M/23/6'3"/185

8 Rounds + 5 HSPU + 7 L-Pull Ups

HSPUs were against a wall
First 5 Rounds were legit L-Pull Ups for all 10, after that I could only do about 5 per round with any decent ROM, so the rest were L-Pull Ups with bent knees.

M/56/70"/203

HSPU used smith machine set at head height, toes pointed, nose to floor
Used rings for first nine sets of L pullups (OMG)

10 rounds

as rxd
8 rnds 5 hspu 8 L pu
2 rnd pr! boyakasha!

J Rock,

I have lunged a mile twice (somebody I knew did it, then of course, I had to try), and it certainly is a test of willpower! The first time I did it, it took me almost an hour; the second time, it took 48 minutes. I'm going to warn you right now from my own experience, that you are going to be in pain for several days - a happy reminder of your efforts! ;)

Great job!

#133 Laura

I look forward to every minute of the recovery pain.....
48 minutes...WOW! Great job!

Speaking of painful workouts...

Did a Painstorm at crossfitdesperes in St. Louis last Friday. It, too, was a mental challenge as well as one of the toughest workouts physically I have ever performed.

It is Elizabeth, Fran, Helen and Dianne rolled into one WOD.

21-15-9

95# thrusters
135# cleans (power cleans)
225# deadlift
55# KB swings
Pullups
Ring Dips
Handstand Pushups
400M

My time was the slowest of the three at 57:30. I was still quite proud to have finished.

M/40/71"/195

CFWU

HSPU used smith machine set at shoulder height. LPU's were broken set except for first.

3 rds. + 10 HPSU (assisted with smith) + 8 LPU's.

6 +13
nose to 1 ab mat

7 rounds. L sits done after on floor.

M/39/6'0"/155

Feet on Smith machine bar highest setting. Shins sliding on bar until 7th round. Otherwise as rx'd.

Just back from a week on travel and snowboarding on the weekend. I rode hard two consecutive days and I'm less sore than a typical crossfit day. Fortunately, I didn't overeat or drink a lot so I'm feeling pretty normal. It was only a week, but its good to be back.

40 y/o M
75" 201#
subbed feet elevated to 6'
9 rounds + 6 "L" pullups

I am relatively new to doing Crossfit (I have been doing it for 2 weeks now) - and I have to say today's WOD was very challenging for me. I was pretty intimidated when I first looked at it, and I can't even do one HSPU or one L-PU....but with some modifications, I was able to push through. However, I did 15 walking lunges per leg, OOPS, but oh well. Anyway, the HSPU - I looked at the demo and did the feet up on the box and into a pike position....did okay with that. what would the next difficult modification be? and the L-PU - did those on rings, sitting on the floor and pulling up - darn near killed me!! Okay - so after all those modifications, I did 6 rounds in 20 minutes. Ugh!!!

CFWU 10x2 -PU's +800M run

WOD as Rx'd (Broken sets on L-pull-ups)

8 rounds + 2 HSPUs

Rob_me and I were doing the WOD today when we were approached by a new crossfitter who immediately recognized what we were doing. (Not many people doing HSPUs in the big box gym!) He new we were working for time and was polite enough to let us continue. My music was a bit loud so I didn't catch his name but if he reads this; Dude, thanks for being polite and welcome to crossfit. If you need anything on your quest for excellence, we are here to help.

Coach, you'll be glad to know that not only is your message spreading around the world but also to the frozen tundra called Maine. :)

m/30/170 14 rounds sub reg pull ups
f/26 15 rounds sub 60lb shoulder press,and assiated pull ups.

28/m/187

9 rounds, as rx'd

last time: 9 rounds, subbing kipping PUs. not sure what happened, but about a month or two ago the L-PUs just clicked. they're not perfect, but do-able.

on a side note, my girlfriend (who occasionally posts as HeatherB) did 10 kipping PUs in a row today!

Male--24--160 lbs

Last time I checked(November) I was 148 lbs, it's no question that I was surprised but also very disappointed cause it means all my BW BP and all other weight scaled WODs have been too light.

7 rounds as RX'd

HSPU--agaisnt the wall and used two steppers so I could get full RM with hands just slightly shoulder width apart.

Yesterday ran intervals in the early am. 6 sets of 3 min HARD/ 3 min jogging

Today

DL singles
185-190-195-200-205-210-215 (PR)

One of the trainers/spotters at the gym came over and commented today saying if I had not warmed up with sooo many I could easily have gone up for more weight. I definitely agree because I tend to warm up a lot on deadlifts. (115x8, 125x3, 155x1, 165x1,175x1)
Today I was fighting with yawns in between each set so I was waiting for some “spark” of energy, ha ha ha. Worked on some cleans after. I’ve hit more of a mental block on squats, deadlifts, and cleans where I almost stop myself from going up more. Need to work on that.

Erin

Modified to:

-5 DB Press (15# DB's)
-10 Jumping P/U
-15 Walking Lunges

Total: 9 Rounds

31/m/200

11 rounds + 5 HSPUs

- for HSPU, did feet over dip stand, steeply inclined pushups.
- did 2 rounds of strict L-pullups to start, then strict pullups + 10 L-ups on Dip stand for remaining rounds...except last round which I finished with 3 jumping pu's

16 rounds + 5 HSPU 10 L PULLUPS & 14 lunges

no gas in the tank up all night with my new week old babby girl that my wife and I just adopted.

10 rounds

Subbed steep incline push ups for hspu. Had toes against wall.

That was tough. Lost another callous too. This is the second one in a week.

M/37/185/70"

WOD as Rx'd

8 rounds 20:00.

Previous 8 rounds in 20:43.

24/F/5'8/130#

6 rounds + 5 hspu
My hands hurt!!

modified K2E for L-pull-ups, too painful on r arm and using primarily L arm will certainly cause a compensation injury

5 HSP nose to ground
10 K2E
15 walking lunge

12 + 7

39/m/197#/6'1"

CFWU (with 3x15 sit ups and back exts [should have done 3x20 to "pay for" the scaled WOD])

Scaled:
HSPU: Elevated half dive-bombers [nose to floor]
LPU: PU with 55# assist
Lunges: As Rx'd
9 rounds + 5 HSPUs

Big gain since 11/12/07.

Warm up:

500 single jump ropes (no misses!)
50 back extensions
50 sit-ups

Then, I did 20 minutes of
65 lb push press x 5
L-pull-ups x 3
Walking lunges x 15 steps

11 rounds and pulled me hip flexor so sat out the last two minutes—dang it!

My shoulder actually felt good during the push presses, so that's encouraging. There were no handstand push ups in the Rx for me today though!

#149 FBC: Congratulations on your new arrival. Only about five more weeks of sleep deprivation to go.

M/42/73kg

WOD as Rx'd

10 rounds 19:30.

In november 2007: 6 rounds, what happened? Started Zone in nov, might make a difference after all.

As rx´d

33/F/127

7 rounds + 5 HSPU + 10 L-pullups

33YOM 191#

10 Rounds + 6 L Pull Ups

50/197

As Rx'd
9 rounds.
#149 FBC. Congratulations on your new addition!

BW 130, finally did HSPU in a workout! Did negatives to headstand, then kipping up--I've always used bands before, but really want to get these...soon I'll be doing them w/o a kip. Lpulls still singles, but faster.

6 rounds + 4 HSPU (last time 8 rounds even, but with band-assisted HSPU)

2007 Year of the Muscle-up...check
2008 Year of the HSPU...only time will tell, but this WOD will help.

WU: Made up DL WOD from yesterday, set PR

WOD:
5 HSPU (Knees against preacher curl bench)
10 Jumping PU (Can't do L-Pulls)
15 Walking Lunges

Previous: 8 rounds +5HSPU, 5 PU
11 rds 19:53

Post: Whatever, I am fried...

6 rounds + 5 hspu + 10 L Pu

Used rings for pull ups
Head to floor on HSPU

M/36/190

5 HSPU (toes against wall, vertical, one foot touching)
10 L-PU (legs slightly bent)
15 Steps walking lunges

9 rounds + 3 reps (PR)

HSPU's - modified feet on air conditioning unit, in pike position, head to ground
all pull ups were jumping
lunges

7 rounds +5 HSPU's +10 jumping pull ups +20 minutes

then 10 minutes of Handstand practice and L sits

now off to bake my 13 year old his birthday cake!

13 rds as rx'd

that is full ext at bottom, chin over top, and legs completely straight up and down for L ups, nose to carpet HSPU's

bwt-161.5
33 yom

6 rounds + 5 HSPU + 10 L Pull-ups + a few lunges

HSPU with one foot on racked bar (chest high). Had to start doing jumping L Pull-ups after round 2. I was very sore today, and felt rather weak.

6rnds + 5 hspu pr

Ouch.

M/35/195

10 min run on treadmill
CFWU as RXd, minus last set of PUs and dips (in light of todays WOD)

14 rounds, needed to scale to keep up intensity.

5/6/9

Okay, so I need to work on this one, but this is my first time with the L-sit pull-ups.

HSPU: Still needed to put one foot on a balance beam for balance (duh)- other leg straight.

L-PUs: No way in Baghdad was I doing these. Instead I did modified on a climbing rope. This worked out great. Jumped up, locked feet in and grabbed rope, leaning back into an L-shaped position, then pulled body up to rope. These smoked me and really worked my core. Not sure it is an "approved" sub, but it worked well for me.

Lunges as RX'd should have done 15. That was weak sauce on my part.

Good news was I was able to really keep moving on it.

Thanks coach.
Max

5 HSPU to 2 ab mats started with 1 and white plate
5 L pullups best I have done
15 walking lunges
11 rds.

37/m/155

First time with this WOD.

as Rx'd: 7 rounds + 5 HSPU + 5 L-PU

L-PUs were really sloppy. Need to work on that.

JJJJJJJJJJJJJJJJJJJJJJJJ

5 hurt my back had 5 min left

42yom / 147

15 rounds + 5 HSPU + 4 L-Pullups (PR)

All HSPU's unbroken with nose touching deck and full elbow extension each rep. L-Pulls broken except first 4 rounds, but ROM full and legs maintained L through all reps. Lunges unbroken with knee to deck and chest high on all reps. Beat last time by a little over 1 round. Nice..

Post - GHD Situps and Oly bar Snatch and OHS practice

5 rounds + 5 HSPUs, 10 L-sits, 10 pullups, & 2 lunges
since I can't do L-pullups substituted 10 L-sits and 10 pullups

3 sets plated loaded lateral raises 35lbs
3 sets one leg good mornings 45lbs
3 sets low bar raises 35lbs

second time doing crossfit, just started with my friend for the new semester. We got 7 rounds in with subs for HSPUs. Tough workout, but I'm excited for more

not there yet on either HSPU or L-pullups in large quantities, so:

18-15-12-9-6-3 of the triplet

75# SDHP
75# push jerk
knees to elbows

9:45

finished up with 3 sets of 25#db walking lunges, 20 steps per set

3 rounds as Rx'd...stupid HSPUs

Scaled and subs:
3 elevated pushups against the wall
5 pullups ->3
7 lunges
20 min
12 r+3 EP

After first 5 rounds I lowered pullups to 3 to maintain the metcon.

A funny thing happened afterwards while I was making sweat angels and panting. A friend came up and asked what I do for STRENGTH! He couldn't get his head around the fact that I took no breaks between the sets and I seemed to be doing cardio.

So I dared him to do a few elevated pushups against the wall, and he of course refused ;)

I'll make him come around soon enough.

m/26/6'3"/185

6 rounds plus 5 HSPU

First time attempting crossfit stuff, used 15pound dumbbells for lunges, loving the site and the workouts, look forward to the next one. Still trying to gain weight so i finished with my normal heavy shoulder workout.

Much respect to everyone

37m 185
did L sits the first round only, then just pullups
10 rounds + 5 hspu, 10 pullups and 6 lunges
so close to 11
better than last time's 8, tho.

39yom/190

8 rnds. hspu w feet on the bar. still sore from this weekends other workouts.

10 rounds plus 5 hspu which is exactly the same as last time. L-pull ups very broken.

#149 FBC Congrats on the baby girl, just wait till she is a teenager for real sleep deprivation.

afternoon off so went for a double dip

CFWU
WOD as Rx'd 7 rounds, but I am happy I can actually do HSPU and L pullups now. Form a little weak at the end.

Deadlifts 180-190-200-210-220-230-240-250

LC

Deadlifts today:

CFWU
DL 135x10
225x5
315x3

365
375
375
380 fail x2
375
365
365
365

Did 370 on our last sets of 3, but could only get 375 today. At least I finally got back to twice my BW.

29/f/110

as rx'd

10 rounds + 5 HPSU + 6 L-pull-ups

pre: nadia warm-up x2 + burgener WU x2
post: double under practice, got 37 unbroken

today someone commented that i point my toes when doing l-pull-ups. my old gymnastics coaches would be so proud. ;-)

kelly moore- holy crap!

46 / 172

as rx'd 8 rounds plus 3 HSPUs.

HSPUs done with feet against wall and head to ground ROM.

27m 6'1 195
7 rds
wanted to keep good form throughout.
hspu and l pulls are not my strong points.

Wished I did gymnastics when i was younger! Haven't got the flexibility to do L pulls so subbed for bend knees instead. HSPUs about an inch away from the floor now. Lunges as rx'd. Still had a great workout.

10 rds.

29M/163"/5'6"

As Rx'd

11 rounds + 5 hspu's + 3 l-pulls

HSPU's & lunges were all unbroken & felt like a nice break from the l-pulls which were broken after the first 3 rounds. Pretty pleased with my effort today.

J Rock - a good quote you reminded me of is: "Whatever the mind of man can conceive and believe it can achieve."

40/m/160
11 rnds, 5 hspu, 6Lpu
form could always be better

This one was so hard.

pre: cfwu 3x13 minus pulls
post: sweat angels and jumprope

10rnds plus 5hspu

at home now still beet red and fatigued

Wow. I got slaughtered on this one.

Sub'd deadhang ring pullups over L-pullups.

7 rounds, 6 HSPU (one was half-ROM) and 2 pullups (one a true ring L, just for kicks)

Ouch. My abs are still sore after 5 days from my mock Tabata This.

39m/170/5'10"
Two mile run as a warm up.
10 rounds with 5 HSPU 7 LPU

One mile run after

GO GIANTS!!!

39/M/170

CFWUx3(did a few pushups for dips, no pullups)

HSPU
pullups
15 steps walking lunge
6 rounds + 5 HSPU, 5 pullups
all pullups real, HSPU 1/2+ROM (ROM actually got better as I went on, I think I was nervous about it and didn't push early on)

Way better than last time, where I was doing neg pullups
Forgot to practice L sits :(

wod as rx'd-10 rds + 3 l-pull ups
hspu & w. lunges, all straight thru, l-pu broken & slow

mhlane great work!

Amy
37/63"/124

BrandX pack scaling
15 minutes
3 HSPU with 2" pad
6 kipping pull ups - can't do simple floor Lsits at all!
9 step lunge
14 + 3 HSPU

Didn't even think to throw in some K2E reps in there. Next time.

31m/6'0"/192

This was not good...very, very not good. Those L-pullups killed me.

Sub'd 185lb overhead presses on smith machine for HSPU's (touched bar to forehead this time; shoulder is bad). Sub'd jumping lunges to make up for not doing real HSPU's. Mixed L-pullups w/ knees at 90 degrees.

7 rounds + 5 overhead presses. Struggled, but look forward to next time - would like to get 10 rounds.

15/M

8 rounds even

Get some

9 rounds + 5 HSPU + 10 l pullups + 8 lunges

I was really pushing for 10 rounds. The l pullups really slowed me down.

Howdy!

I just wanted to say thanks to everyone who attended the TX cert. I had a great time, and hope to see everyone again soon. I can't wait to see some of the pics and videos Tony, Pat, and
the crew were taking all weekend. There were some great gymnastics demos by Jeff's GSX crew, and a STRONG showing on a Fran workout by Dutch, Jeremy, and Annie (of Crossfit Plano). I also can't say enough good things about the lectures and instruction by Tony, Mark, Robb, Tod, Dutch, Jeremy, Annie, and anyone I may have missed. Thanks again.

male/35yrs/190lbs

as rxd

8 rds

44/m/70 kg
3xCFWU without PU:s
todays WOD, 3 rounds in 10 minutes. It's hard to do PU:s with a 6"x4" "bar". Started with L-PU:s for 2 rounds + 3 PU:s, then ordinary PU:s.

40/M/175

HSPUs were nose-to-carpet against a wall, and L-pulls were done using an I-beam in my basement. Total: 13 rounds plus 5 HSPUs and 8 L-pulls.

Also, I worked with a friend, and this was his first WOD. We modified it a bit for him--incline push-ups and traditional pull-ups with a few jumping--but he did a great job with eight rounds.

bwt:152

as rx'd: 15 rounds +5 hspu's + 4 L-pulls

almost 3 rounds
L-pullups killed me
everything else was pretty fresh

No girl's name for this one? This seems like one that should have a title so tomorrow I can say "wow, ----- kicked my @ss yesterday"

Amanda (Mrs I6) & I had a GREAT weekend. We had a crew of 5 from Valley Crossfit attending the Cert at Camp Pendleton this wknd plus our trainer, Mike Latch, who told us he wasn't going to be there so he could suprise us Saturday Morning.

LtCol Wilson, it was a real pleasure to meet you and your cadre. Thanks to everyone again at the School of Infantry for hosting the cert and opening it up to the community. It was a beautiful weekend at Camp Pendleton. And it's true their is a kinship among devoted crossfitters and especially b/w branches. We share common values and the pursuit of excellence.

The best part of the cert was listening to Coach speak. He holds an amazing command over the room and is nothing short of inspiring to hear. It's worth attending for this alone. He's also as humble and gracious as he is expert. Coach, it was a real pleasure & honor to meet you in person as well as your crew - Brian, Niclole, Greg, Malle. You guys put on a fantastic program. Thanks for everything you do.

My wife and I have only a couple free wknds together before I deploy for another 1+ yr. We thought this would be a great way to spend it together. It was. Cheers!

10 rnds
sub'd reg pull-ups

Completed 11 rounds plus 2 HSPUs subbing 1.5pood KB swings for the pullups. THis is due to continued shoulder injury. My swings are getting much better, which should help me dramatically when I am able to do "Helen" again.

Tariq

14 rounds
need to work on L-ups, was starting to pull early before legs were straight

46 - 6' - 215#

CFWU x 3 Modified & (Low Intensity)

As Rx'd

9 complete rounds, just at the buzzer!

Did not feel it today. Felt tired and weak during warm-up, almost tapped out but kept thinking about others who are unable to workout for one reason or another and thought:

3, 2, 1, let's get er' done!

30/m/205

6 rds + 3 HSPU's - regular pull ups

Natasha did 4 benchmark measurements.
Squats: 73
Push-ups: 6 (perfect form!)
Static hang: 47 seconds
Sit-ups: 103

The only (dirt) track was locked up. Wife isn't into climbing over barbed wire, so we didn't do track work.

WOD: I did 7 rounds, plus 5 HSPU and 7 L-PUs. Frustrating. HSPUs are so easy for me, pull-ups are SO hard. I'm tore up from Fifty yesterday.

34/m/5'10"/195
25/f/5'5"/110

Natasha did 4 benchmark measurements.
Squats: 73
Push-ups: 6 (perfect form!)
Static hang: 47 seconds
Sit-ups: 103

The only (dirt) track was locked up. Wife isn't into climbing over barbed wire, so we didn't do track work.

WOD: I did 7 rounds, plus 5 HSPU and 7 L-PUs. Frustrating. HSPUs are so easy for me, pull-ups are SO hard. I'm tore up from Fifty yesterday.

Coach, I second LtCol Wilson's comments about this weekend's certification.

The cert was definately one of the highlights of my adult life. It was such a priviledge to meet you, Nicole, Greg, and all the other outstanding CrossFit trainers. In person, you were all so very humble, honest, and approachable. Thanks for taking the time to address our individial questions and concerns!

In addition, I was honored to get to know a few of the Marines participating in the certification. Their professionalism, enthusiasm, and camradery with their fellow CrossFitters was top notch. It was great experience to learn, grunt and sweat at their side!

The cert was both very physical and mental, but I didn't want it to end! The highlight of the weekend came when I achieved my first muscle up - even after the brutal thruster/burpee workout and then hitting a PR in kipping pullups! This was a great surprise to me as I had my first MU as a goal to hit by June 1st!

I highly, highly recommend attending a Level 1 Certification to anyone - even they have never tried a WOD. The knowledge shared is so relevent and important to everyday life for each and every one of us as human beings. I cannot wait to get home and see how both my personal and my trainee's performance will improve!

Thanks for everything Coach!

m 35 bw 162?

Done at Crossfit

Just shy of 7 rounds.
Lost ALL my time on L pullups.
Lunges and HSPU unbroken.

...and now, a day later, I'm still pumped from this weekend! I went to CrossFit SoCal this morning to get another WOD in while in town. After a tough workout (more burpees yay!) I tried the MUs again. This time I got 3! And I have proof here (wfs): http://www.youtube.com/watch?v=Hppmb4i8J7c Thanks Krista and Ahmik for helping me out today!

10 rounds + 5 hspu,2 L pullups

hspu with one foot supported chest high other leg straight up
almost all L pullups slight knee bend. had to go to one at a time after round three.

Mike Mc -

Nice work on the MU's and congrats..

Mike

32/M/240

Go Cheese Bikini Packer Fans!

Seriously scaled this work-out.

Handstand push-ups were against wall with hands about 18 inches out from wall so the body was at about a 30 degree angle. Did 5 to 10 per round.

A few sporadic L-sit-ups but mostly leg-lifts (installed in that sit-up chair, raise legs out until at 90 degree angle to body. Did 20 per round.

Lunges were normal.

10 rounds in 25 minutes. Met another CF'er for the 1st time. He was a fit SOB and was doing everything unassisted. Well done Rod!

HSPU w/toes over smith...sub kipping for L pull-ups...9 rds even

26/m/167/5'10"

5 HSPU / 10 L pull-ups / 15 lunges

13 rounds

After the first two sets, the L pullups became too hard to do without breaking my sets up too much, so I did a half-kip sort of thing, starting with legs down and pulling them into L-position on the positive movement of the pullup. Also, I can't do HSPUs head to ground, so I just go as deep as I can each rep. I can't help but feeling that I am cheating the reps on these exercises, but I would rather keep my heart rate up at the cost of some form compromise than adhere to strict form and get far fewer reps. If anyone has any advice on this issue, please feel free to let me know.

Thanks, Jake

Improved 3 rounds!

9 rounds + 5 HSPUs + 10 LPUs

The LPUs were wicked hard and pretty ugly. HSPUs were only about half way down. Still trying to develop that bottom half strength.

Push-ups were done with shins on a bench. Pull-ups were just 100 lb assisted regular pull-ups. I realized near the end I could have been lunging way faster.

4 rounds (+5+10+13 ... oh so close!)

Had to wait on the gravitron twice with the clock ticking, but not for too long.

Afterward, I did some leg raises, 1-leg L sits, etc. I can't even do a static L hold at the moment.

30/M/168/5'5"

15 Rounds as rx'd

my arms still feel like jello...

9 rnds +4 HSPU's
1 less round then last time but my form was WAY better! HSPU's were head pressed to the pad and all my L-pu's were pretty solid. The last few were singles but I felt really good. Does anyone else have problems with nose bleeds? The dryness doesn't help but the pressure when I'm doing HSPU's kill me. I also have been having some weird capillary rupture on my eyelides and around my face, anyone else heard of it or had it? (or even know what it's really called?)

42/165

HSPUs against the wall

Today - 10 rounds +5 HSPU + 4 L pullups

Last time - 11 rounds +5 HSPU +5 L pullups

15 rounds... did HSPU in "backbend" position with feet on bed and hands on floor (head to pillow), subbed jumping pullups and did lunges as rx'd :)

CFWUx3 minus pullups and practiced L-holds on parallettes.

GOOD WORKOUT!

10 rounds + hspus + 10 LPUs

Not too bad but could have done better

cfwu w/o pull ups or dips
hspu's against a wall with very limited ROM, standing lunges
7 rds + 3 hspu's

36M/5'10"/165.5#

As Rx: 15 rounds + 5 HSPU

4 more rounds than last time.

12 rounds plus 5 hspu
sub'd:
5 hspu to 5" stack
5 pull up's/5 knees to elbows
15 walking lunges

did 1 more round than last time and did hspu to a 1" lower stack

12 rds. not my best effort

Nolan #227

A month or two ago there was a lot of discussion about that happening and the general concensus was that from the increased pressure from being upside down and the increased strain of trying to do the HSPU the capillaries bust... can't remember what it's called, but it seems very common among those who do HSPU's. Most people said it improves over time and obviously as you get stronger. Make sure you breathe out hard and don't hold your breath. Also might want to try a more modified version so as to not have to exert as much force in the upside down position. Hope that helps!

Good luck!

#227 Nolan

Do a search on the message boards, where if I'm not mistaken an M.D. presents his opinion and there's a healthy discussion about it. If you're worried, there are plenty of subs for HSPUs.

42/f/5'6

did 7 or 8 rounds, not sure.
cannot do hspu so did subs

I ran into CPT OBVIOUS today, but decided to ignore his advice anyway.
Did DL singles from the other day this morning and then decided to do Nancy a few hours later precisely when my back was at its stiffest.

Deads
295-315-325-345-365-375-395(pr)

"Nancy"
as rx'd 17:16
My back got extreeeemely tight midway thru 2nd rd. Got progressively tighter rds 3-5.
Time to stretch the hammies

Sorry I didn't post today's WOD for those of y'all who get upset when people post other than the current WOD
Cheers

13+5

9 rounds plus 5 HSPU, same as last time, better range of motion on the HSPU.

37/185/M

As Rx'd
13 rounds and some change .. not sure where that came from just tried to keep a steady pace not burn myself out in the first minute like I normally do (past PB was 10 rounds).

3 Days to the cert!!!!! how am I supposed to sleep???? is it Christmas yet?

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/218

7 rounds 1hspu

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

m/24/180
5 rds, rxd full rom

Did CFWU and Sunday's workout (7 rounds of 1 rep deadlifts) first.
Completed 12 rounds plus 5 HSPU and 9 L Pull Ups.
Did not do true HSPUs. With my feet as high as possible on the Smith Machine did push-ups.
M/47/195#/72"

Modified as follows:

5 HSPU w/barbell as support for toes
10 Jumping Pull ups (managed 4 L-pulls 1st rd)
15 Walking Lunges

11 rds, 5 HPSU

32/male/165

As rx'd 12 rounds even. L Pulls are the limiting factor. Still PR by a round and a half.

Elizabeth with full squat cleans= 8:42 (pr)
back to Crossfit full time starting Wednesday

27/f/137
10 rounds on the dot. HSPU's modified, perpendicular to ground w/ feet on bar in squat rack. Need to work on HSPU's against the wall, I'm kinda scared! Otherwise as rx'd, L pull-ups could use some work though!

m/33/175

7 rounds
+ 5 HSPU, 8 L-PU

HSPU- feet on bar at shoulder height.

as rxd

last time on 11/12/07
9 rounds + 5HSPUs and 4 L's

This time
12 rounds + 5 HSPUs and 1 L-pullup

My L pullups need work, but fought to keep form...won until the last 3 reps of the 12th round.

subbed hspu for supported hspu.
when pullups reached point of exhaustion, subbed in jumping negative pullups.

13 sets (i think, lost count in the middle) + 5 hspu + pullups

still tons of work to do on hspus and pullup reps

25m/248lbs

M/22/6'1"/185

Made up yesterday, got up to 220 kg, pretty excited about it.

Followed by today's WOD as RX'd: 14 rounds plus 7 LPU's. That smoked me.

Post: played rabbit at the swim meet. Swam every event with the intention of just getting the kids to swim faster. I think it worked, lots of best times today.

I don't know if anybody posted this article. But it's pretty cool

http://well.blogs.nytimes.com/2008/01/11/when-fitness-means-life-or-death/index.html?ref=fitnessandnutrition

Seems like the reason for doing crossfit

40/m/72/185

Ran 2m at 15:10
2x 10dips, 10cleans, 10overhead squats, 2pull ups

11 rounds and 3 hspu (all HSPU self spotted with smith machine; after third round used pull up machine at 15lbs, bumped up to 40 a couple rounds later)

Ran 1m at 7:30

7 rds (subbed regular and jumping pull-ups for the L's)

28/Male/180lbs

7 Rounds Rx'd

Damn L-pullups!

46 196

9 rounds plus 5 hspus plus 3 L pullups

feet on power rack 6 feet high
L Pullups by far limiting factor

wow Kelly Moore

M/24/145#

6 sets

HSPU's and LPUs started breaking down on those last two sets. I think I need to do this one a bit more often.

WU: 3min DU work with the jump rope, ring rows, squats, shoulder flexibility work.

WOD: 10 rounds
HSPU w/parallets, shoulders to hands, feet on high shelf - that is so painful :)
LPU = jumping pullup w/leg raise each time.

Rough!

M/22/215

As RxD

10 rounds plus 5 HSPU'S and 5 PU'S

the pull ups slowed me down, to keep proper form I had to slow down.

27/m/168

hspu down to 3" bumper, L pull-ups ugly.

8 rounds + 2 hspu

7 Rounds (L-Pullups broken)

20 mins 7 rounds:

5 pike press
10 jumping pullups
15 lunges

GTG: L-sits

as rx'd: 12 rounds + 3 hspu

doing this one in the middle of a bally's weight room really turned some heads. nobody got on my pull up bar the whole time though. used the wide hand position i learned from watching opt's videos. wow what a difference! thanks opt.

Mod: 10 HSPU/round

9 complete in 20.
10 in 22.

Running 500 m high tempo
25 backextension
20 lunges (arms straight over head)

right elbow feels and looks good..

tonight I´m off to whistler 16 days...

...will be lot´s to work with when I´m back...

47 yom 160#
11 rounds 5 hspu 19:53

1 roundd better than last time

8 rounds + 5 HSPU