goodbye abs and tri's..

Nice.....can't wait

excellent....

can hardly wait!

Alas, if only I could properly do L-pullups and HSPUs . . .

hmm, sub for L-pull-ups? didn't see one in the FAQ

I posted this on the forum blog but thought i'd ask it here as well: Has anyone heard of/tried/researched the Blood type diets?

Mad props to GSX for making such a strong showing in the video department! Great work guys.

Some people asked about how I made my home made $11 rings earlier. I have put the pictures up and also a part 1 of making a home made medicine ball. I'll post the part 2 when the rest of my sand dries out and I can get it through the funnel. Part two will show patching it back up. I figure I can go through about 9 balls before I wish I'd bought a D-ball.

Nothing fancy or sexy about the equipment, but it works fine in your garage.

"Embrace the suck"

Just this evening I told myself that I needed to focus on L-pullups more and considered that my handstand pushups were the only thing lagging behind my previous abilities.

Every time that I try to improve on or modify the WOD, focusing on what I feel i need, I realize how much diversity that I miss and how much better I would perform if I just stuck to it.

Newcomers to Crossfit: If you are physically capable of performing the WODs as prescribed than do so. If you do your own thing and watch the boards, you'll only regret it later. Thank you Crossfit.

OMG this is going to hurt. Goodbye cruel world.

This Looks Awesome!"EVERYONE PUSH IT TO THE LIMIT"

Is anyone else having trouble getting the article to work?

This is gonna be a fun one. Lets do it.

Legs are fried, perfect timing. Good luck everyone!

Legs are fried, perfect timing. Good luck everyone!

Love HSPU...Not so sure about L-Pull-up. Can't wait!

There is the creativity I love about crossfit! Going to rip through this one tomorrow !

Kasey,

Where the hell have you been lately?

What is a sub for L-Pull ups. Can't quite do those yet.

Thanks

sigh. As my shoulder is still in complete disrepair I will have to make something up. hmmmmmmmm

Is it Tomorrow already? I can't wait to just go all out!

You can try tuck pull ups as a sub for L-Pull ups. I thinks some call them N-Pull ups.

Sub for L-Pullups are knees up with thighs parallel or at a minimum strict pullups.

S/F

Some one beat me to it!

crap, I can't do either!

I do L-pull ups until failure. Then N-pull ups to failure. Then a legs raise and drop followed by a strict pull up. Lastly, strict pull ups.

Oh yeah, this is the perfect WOD to relieve the stress of controlling freakin planes all day! Push it up guys!!!

no running today? i'm in.

Great post, and echoes my (newfound!!!) sentiments exactly:

Just this evening I told myself that I needed to focus on L-pullups more and considered that my handstand pushups were the only thing lagging behind my previous abilities.

Every time that I try to improve on or modify the WOD, focusing on what I feel i need, I realize how much diversity that I miss and how much better I would perform if I just stuck to it.

Newcomers to Crossfit: If you are physically capable of performing the WODs as prescribed than do so. If you do your own thing and watch the boards, you'll only regret it later. Thank you Crossfit.
Comment #8 - Posted by: dschmale at March 20, 2008 8:10 PM

this looks like fun...in a head-in-the-toilet kind of way. rock on.

Can you say modify?

sigh...

KK

Okay, who is with me on doing this workout on the parallette bars? Talk about a shoulder blow out! I am actually looking forward to doing this tomorrow. Plus, I get to sleep in for the first time in months, so I am hoping to do well.

About the L pull-up subs: I have folks do a pull up and then immediately do a dead hang leg raise to the L position.

is it just me or are the CFJ free articles not working? Anyone else having that problem?

#24 sean-

i'm with you...i can't do either as well. hm. i'll try hand stands and what freddy said. then again, i don't think i can even pull my legs up to the L position. oh it is a sad, sad day. hahaha. =[ awww...

Nice, this is one I can do even with a bum ankle. No ME work tomorrow. I was thinking of doing GI Jane tomorrow if a run came up, but this will do just fine instead.

Outstanding couplet! I cannot wait to do this tomorrow....have been working on the HSPU's and almost did some tonight but I had a feeling....

Think I will do Tuck Pullups and maybe Jack Knife pushups.

#24

Can't means won't.

~C.

Oh yeah, bring it on!!!!!!!!!!!

Cool, another WOD I can do with my ankle still in rahab. I was gonna to the MU/HSPU/KB Swing WOD from last week but this one is just fine with me.

hmm...I want to start doing real WODs, but it is always a muscle I just worked. I just did cleans and push press. You think I should just go for it anyway and get into the WOD rythm?

#7,

I started the Blood Type Diet 5 yrs ago and have been pretty successful (outside of 3 deployments), but it cost too much when I was a student. I'm O type (caveman-basically zone minus wheat) and wife and 3 kids are all A's (perfect vegans). I had the most difficulty rooting out wheat from my diet, but it's getting easier now with more organic and cultural foods available at a decent price. I still basically subscribe to it, but as long as I beat 15% bf and am happy; I could really care less how much I weigh haha (225 now at 73") and I love coffee and beer too much. That'll change once the 4 mo old sleeps thru the night and I get more rest. Send email if you want tips for blood type that'll save you stress and $.

Lookin forward to pukin' Fri night.

I like it.

This is gonna be fun.... What do you think, 12 min?

Woo Hoo Fun Fun FUN!

Jared (26/5'7"/135)

As Rx'd (HSPU on wall) 14:07... HSPU's were the limiting factor by far. L-pullups are getting much better, didn't start to suck until the set of 13.

Candi (24/5'3"/125)

Did FGB 'cause she missed it yesterday. Mods:

wall-ball ---> 20 lb thruster
SDHP ---> 30 lbs
Box jumps ---> air squats
Pushpress ---> 30 lbs
Row ---> jump rope, 1 point per 5 jumps

round1: 18-9-11-11-13
round2: 14-11-14-10-12
round3: 10-10-14-12-9

Total: 178! serious effort, was suffering pretty bad.

#7 Stoker,

The blood type diet seems to have merit. At first pass the book makes sense but when you look into the references for more details about what tests were actually done by Dr Peter D'Adamo and therefore how he comes to his conclusions - things become a bit sketchy. If you're of the school of thinking that says "as long as it works..." then my suggestion is to give it a shot. A couple of friends and I have been on it a few years now and feel better. It appears to be good at helping with allergies, digestive issues and fatigue. I personally combine it with Zone principles as they do not contradict each other. Eat 'Blood Type' foods in Zone ratios.
Simple and effective but not easy - CrossFit all the way!

#24

"Can't means won't."

NOT AT ALL TRUE MY FRIEND!!
My wife and brother just started CF 2 weeks ago and they WOULD do them if they could. They are still on jumping pull ups. This is elite fitness, but you dont have to be such an elitist.

#37 I meant

This is just sick...not gonna do it...maybe next year... when I might actually be capable of an L-sit pullup...or a HSPU.

Great i learnt HSPU this week and have been trying out some L pullups so its about time the practice was put into a WOD. Bring it on!!

m/40/205/6'1"

1" block for hspu
negatives after 3 deadhangs for L-pu

18:35

Well, as this is my 3rd day doing CF (somehow I managed to start on FGB.. Great timing, huh?!), I know that upper body is going to be hurting as bad as my lower body is after this. It's gonna take me a while to get it done, but I am gonna suffer my way through. This program seems awesome so far, and I look forward to each new day. I will post how I do later when I get the workout done.

and so far, my scores are:

FGB (subbed 2-20# thrusters and high jumpers)
27/18/30/15/10
15/10/20/10/10
10/7/15/8/9
(not consistant, but I gotta start somewhere)

4 x 400
1:20/1:39/1:40/1:42
total running time: 6:21

And we will see how well I do on this next one. Wish me luck.

5 min rope jump + CFWUx2 (No PU's)

WOD as rx'd: 13.54

L-Pull ups were pretty ugly at some times..

After the WOD I did 2 400m sprints (in a snowstorm) since I didn't do them yesterday:

sprint 1: 1.34 :(
sprint 2: 1.40 :(

Man this is going to hurt......

M/25/210/5'10"

I've been doing CF for a few years. However for the past few months I've been concentrating on powerlifting. I felt that my cardiovascular system was pretty shitty near the end of the WOD but with the extra strength from powerlifting I was able to blast the beginning of the workout.

As RX'd
9:01

Had to break up the last 15 L Pull-ups into 3 sets of 5

f: 35/5'7/60kg (132)

Scaled the no. of reps (it was still nasty)

10 hspu
2 Lpu
8 hspu
4 Lpu
6 hspu
6 Lpu
4 hspu
8 Lpu
2 hspu
10 Lpu (started to disintegrate here into tucks)
1 hspu

hspu's got better and better towards the end weirdly.

Time: 15.15
Helen

25/m/185/5'9"

not so Rx'd, but HSPU are getting drastically better, still can only do 2-3 at a time, but they are full range of motion. The L-pull-ups...there is just something completely unholy about them, and I do the deadhang, to l-shape leg raise, to miserable pull-up with legs out in a wobly front, they are disgusting...

33:30...i hate this one

viva la revolution!

34/M/170
As Rx'd
10:54

16:30 with wall HSPU... those LSPUs got real hard

24/M/175

This one looks awesome. I've been doing Crossfit for about 8 months now (mixed in with a little Gym Jones every now and then), but this is my first post. I'll probably do this one tommorrow since today I already did a "Heavy Elizabeth". I saw the video of Heavy Fran and couldn't resist trying it on this.

15-12-9 of:

175# Cleans
45# Ring Dips

I was a little disapointed with my time of just over 12 mins, but I think I underestimated the cleans and did way too many on the first go around

HSPU modified with toe support

13:00

Today's L-sits only counted if I started with full elbow extension and ended with full extension. No bent arm reps. Full ROM on the pullups and increased ROM on the HSPUs turned this WOD into a technique/strength workout.

18:27

Full elbow extension/clavicles to bar/full extension every pullup rep. This was the first time I've ever done all Lsits with full extension.

HSPUs done with hands on 6" blocks for greater ROM (hands to ears depth). Full extension/head touching floor/full extension all reps.

PsyWarrior

Blood Type A

BW 315
Height 72"
Barry Sears BW % is ~22.

Any suggestions for change in diet?

18.22

had to negative on wall hspu on 11, 9 and 7.

L pulls until 11 & 13, then went to basket. last 15 "just" strict

AS RX'D 17:48

M/1.72m/62kg

Never under estimate!

Decided to wear 5K vest, wrong decision!

Basket pulls for 11, 13, 15 all broken sets.
broken sets on HSPU after first 15, head to the deck each rep.

17:45

12:19 AS RX'D

"COULDA, SHOULDA, WOULDA DONE IT FASTER BUT. . . MAYBE NEXT TIME."

22/M/190
12:19 AS RX'D

"COULDA, SHOULDA, WOULDA DONE IT FASTER BUT. . . MAYBE NEXT TIME."

I've been working HSPU over the past say 6 weeks. now up to 3 set of 10 as of about 5 days ago so this killed me.

I tried this with basket pulls.

22:31

Easily can do this faster. I now know what i have to work on.

10:42 as rx'd

bwt-164
5'10"

19:10

35/m/70/170 indoors 5003 feet
WOD subbed smith machine elevated pushups (highest setting) 26:20
Damn. OPT is a monster.

29:02

As Rx'd. Got my first full HSPU's today.

After watching the "MANIMAL" Barber in "Diane doing the 21 hspu immediately after the 21 225# dl's I thought i need to beable to do that because that is where i obviously lost my time on that one, splitting to 11 and 10. Ripped right throught the 15 today and will make sure i am 21, 21 on stratight throughon the next "Diane"
I wanted to practice HSPU's so bad but didn't LIKE A SMART CROSSFITTER! Good Advice EVA (in the movie)I would have got Nothing out of this! Instead an Awesome WOD!

Thanks for the quick response. Wonder if it'll have the proverbial sticking power of the Zone in the CrossFit community. Happy Good Friday!

Crossfit ATM
M/23/162
as rx'd
16:32

NO INTENSITY

Just looking at this WOD made me fart.
Any advice for a newbie who can't YET do strict pullups or HSPUs?

30/M/190

first time I've done this as far as I can remember.

19:48

Not as good as I had hoped. Those PU's really kill me.

John

21:25

First time for L-Pullups. Subbed Smith machine bar w/ bench for assistance, focused as much as possible on using lats and arms.
Getting better at HSPU though.

schedule has been all off this week due to the construction of the new garage gym...finally got to 'lynne' from a couple of weeks ago...not sure of the breakouts, but here are the totals...
mike-bw 175- 97
drew-bw 185- 154

the garage is about 80-90 feet long, which makes me think that Sunday morning will be a perfect time for a little Easter Morning "2 Minute Defense"

23:14, felt great on the Handstands. I did

10/5
9/4
8/3

etc. I probably could have done 15 in one shot, but I was trying to knock them out without burning out my shoulders in the first few sets. Plus I was talking to a buddy and not racing the first few laps.

5 min of rowing and some double unders to warm up. Felt great today.

Wow, 1st time doing HSPUs or LSPUs. I was a little worried if i would even be able to do them but I tried, and lo and behold i could. needed assistance on getting the balance and for the pullups had assistance on the small of the back like the video. Not quite Full ROM on the pushups but did get a few with full ROM.

24:30 after starting clock after 1st round, so probably more like 30min

And i did it with no intensity, just trying to do it. Sad effort, but i got through it.

If you think you can't do it, just try. You will be surprised at what you can do. If you don't try, you definitely won't do it.

As Rx'd 20:39. All HSPU's against a wall, all LPU's unbroken until the 11's. HSPU's were limiting factor here, took me a LONG time to get those suckers done after the 15's and 13's. Loved it! Dont know which way would be worse, starting with LPU's or starting like today with HSPU's. Any thoughts? Have a great weekend all.

33 yr old male 5'10" 195 lbs

Feet on wall for HSPU
Standard pull ups (to much core yesterday)

15:18

Ok, this is going to sound selfish, but I wish that there would be a cost for this program. Why? Because it is so good that I KNOW it will eventually become the status quo fitness program in most gyms, and then it won't feel as special to those who followed it before it became commonplace. I liken it to ju-jitsu(sp?) in mixed martial arts. Once it got publicity, its superiority was obvious and now there are grappling gyms everywhere, when previosuly there were only Tiger Schulman's karate academies. Call me selfish, but I like to know stuff that my competitors don't. So please, start charging for access to this site and make it expensive to keep the masses away.

bw 170

hspu assisted
l pull ups w/knees to chest

12:43

+ 22 lb weight vest

21:45

Subbed 30lb dumbell overhead presses for the handstand pushups, today it was just not happening. I tried to do the first set as rx'd but gravity won today. The L pull-ups went better than I thought, first time trying them, but by the end, the last 2 sets, I had to do negatives and the L was more obtuse than right.

Amazing. I've been doing crossfit for about 3 months now and I'm loving the variety. Keep it up!!

10 Handstand push-ups
2 L Pull-up
8 Handstand push-ups
4 L Pull-ups
6 Handstand push-ups
6 L Pull-ups
4 Handstand push-ups
8 L Pull-ups
2 Handstand push-ups
10 L Pull-ups
1 Handstand push-ups

Scaled for puppies. Still can't do an L PU so I worked on L hangs and beginner pullups. HSPU's were bridged with my feet on a 3 foot wall.

Time: 11:44

Roxanne!! Looking good girl!
How are things up there? I hope your legs finally got back to normal.

I am gym-less today. But I tried my best in an empty room in my house. I did HSPU (as best I could) with my feet against the wall. I just try to lower myself as deep as possible and then push up. I have been getting deeper into the press the more I practice these. I found practicing handstands and bending the elbows a little helped. Did regular sit-ups as there was no bar available.

18:00 minutes. (no stop watch)

Happy Easter everyone.

Brady #83

I disagree. Though I realise it is annoying that so many new people come in here now and repeatedly ask the same questions (without looking to the FAQs!!) I still would encourage anybody I know to take up crossfit. I believe that BECAUSE it is so awesome and it works, everybody should do it.

however I do not think it will ever become the 'status quo' as most people just don't want to work as hard at the gym as crossfit demands. Crossfit is not for everybody and never will be.

I say, keep 'um coming! I discovered crossfit and it is the greatest, and now I love my workouts. Why shouldn't everybody have to option to feel like that?

Oh, first FGB yesterday score 248

:)

19:45

HSPUs with one foot on a bar on a smith machine and the other straight up in the air

L-PUs with poor form.... sometimes looking more like an H

16:17

Didn't do the L Pull-ups did assisted bent leg pull ups.
My fore arms are still on fire! Maybe next time......

Modified time - 11:42

43/M/75"/200

14:59 not as RXd!

Elevated feet on Smith machine, not complete vertical handstand.

Pretty good "N" pull ups for the first five sets and they started to turn into N/Lazy W at the higher numbers for the 9/11/13/15 (which did not come easy from my weak @$$!).

If anyone wants to see how I made some cheap rings and home made medicine balls out of basket balls I've posted some "how to" pictures on my link. They aren't commercial grade, but they work fine for home gym purposes. The best part (to me) is you make them yourself and it's a low buck investment until you are ready to really splurge for the real deal. The med ball pics are in two parts (I'll post part 2 later this weekend) because some of my sand got wet so I have to dry it out.

"Embrace the suck"

34/M/77kg

As Rx'd:

18:01

#90, Laura,

I agree with you 100%...Just because new people are becoming introduced to this program everyday doesn't mean that they are going to stick with it...Sticking to this program isn't for the faint or weak hearted...CrossFit is mentally strenuous and physically demanding and only the strong will survive, people nowadays like to go do a few sets here and there for each body part and call it a day, eventually they might throw some core work into their routine, but is this actually going to produce any substantial results? I don't think so...I am a former bodybuilder and I am now totally hooked on CrossFit, there is nothing like it and it helps with my training here in the NROTC unit.

My first Fight Gone bad the other day as rx'd was 375, i didn't think i'd come anywhere close to that number but Coach Glassman knows his stuff and Crossfit has yet again proved efficient

Yeah, Laura,I know you're right. I just have visions of group crossfit workouts (scaled down to a generic difficulty) at my local YMCA. Mark my words, it will happen and it will be genericized. But as you say, why shouldn't good ideas be out there for everyone's benefit...I guess.

24/m/157

1.06
rest
1.14
rest
1.22
rest
1.19

that was quite the lung burner. i can't wait to fall on my face today though from all those handstands!

keep up the good work peeps!

Really enjoyed that, decided to do it as near RXD as physically possible so i knew it would take me quite long.
24.59 in the end but only learnt HSPU this week. RXD apart from a few HSPU about an inch short (i felt my hair touch floor)

It sure would be cool if comments were username/password based like the forums.

I think people that are really into the workouts are interested in reading other's workout reps and times...

...but not all useless chatter about the image of the day and all the questions about replacing this or that exercise.

comments are not functionally the correct medium for questions ...too difficult to follow.

Comments should be just a dump of each person's workout.

...Just my two cents.

M/19/188/5'6"
Not as Rx'd
Handstand Pushups w/ feet on barbell in squat rack
Kipping L-Pullups
22:52

Big thanks to Jason and Pam at CrossFit Philly for having Russ and I today! Check them out if you're in Philly!

#31 Freddy C
I'm with you on using the parelletes for HSPUs! It solves the problem of depth and not falling on your head as a way to measure good ROM. GET SOME!

#76

Try elevated push ups as high as you can squeeze out the reps and regular pull ups however you can do them with a leg raise or knees to chest at the end. If you can only do one at a time, you do one at a time. If you are really new to this, scale the numbers down to something you can just complete (see BrandX). As you get stronger (yeah it takes a while) you'll get to the point where you can do one, then two etc.

If you don't try something, you'll never get to the point of doing even one. I turned each work out into a competition to do better than the last one, even if it's only by one second, one rep, not being last in my group, or whatever.

Nothing in CrossFit comes easy. I suck at just about everything except the running. Everyone has an event they can't do well (seems like running is one of them for many, hehehehe). The point is to stick with it and count the little victories.

"embrace the suck"

as rx'd 29:23

MAWL

AW 25:51 (subbed decline push-ups/2 asst. PU and 2 crunch for each LPU)
ML 35:00 - form on both was terrible & broken

32/F/5'10"/155#

L-pulls in singles; HSPU's to two AbMats
20:28

Post -
Back squat: 176x5x3
Deadlift: 230x5x1
Pull-ups/Dips: 10/10x3

#83

The CrossFit slogan is “Forging ELITE Fitness”, not “Forging ELITIST Fitness.”

I don’t believe that CrossFit should be available at a fee for a minute nor do I believe that CrossFit will become status quo in gyms anymore than CrossFit putting “Globo-Gyms” across the country out of business. The physical and nutritional requirements to maintain this level of physical fitness is beyond what the lay-person would consider to be “comfortable,” as it should be. I think that there is a level of curiosity involved when people stumble upon CrossFit initially and most find it immediately intriguing, but over the course of time I believe a majority of these people will tire of CrossFit as they would tire of going to the local YMCA. It’s just the law of averages, I suppose. For the few that stick it out and record their WOD results and participate in the boards and subscribe to the journals, they become a part of the Community more so than they would if the local gym started the “CrossFit Class.”

I have a couple of friends who always listen to me talk about CrossFit and work out daily at their own gyms and are in good shape, but after trying CrossFit a couple times they felt that it just wasn’t for them. It was just easier for them to maintain the level of fitness they wanted doing 30 minutes of cardio on the treadmill and lifting weights. The biggest part of CrossFit which I feel doesn’t get enough attention is the mental side of it. CrossFit is just tough and the better you get at Fran or whatever other WOD, it just gets tougher. Just like with ju-jitsu, there has been this sudden and immediate fascination with CrossFit, but what people don’t take into account is how mentally taxing these things are and once they do, the housewives or the stock-brokers or whomever, get scared shitless and quit. I’ve pushed myself harder and faster by doing CrossFit than I ever had playing sports, to the brink of passing out and puking just to beat a personal best and I think for those of the readers who would say the same thing, we’re a special breed of people.

I dunno, just my two cents.

M/38/77"/215

12:20 feet on tire stack for hspu

Sub'd 1 kipping pull-up + 1 K2E per 1 L-Pull-up

22:43

My forearms got so tight close to the end that I can only do 2 to 3 pull-ups at a time.

29M/5'9"/160

As rx'd
14:06
CrossFit ATM

Ankles on high olympic bar and hands on parralettes to get full ROM.

22:12. My HSPUs suck!

32/M/180/6'0"

Last time was 16:04

Today was 17:00...However...

I did more "legit" HSPUs this time (Around 10 or so) and the rest were toes hanging from a ledge.
Also, the L-PUs were much better this time.

Muscle failure as opposed to cardio-respiratory endurance issues with this one, for me.

#7 Stoker
The Blood Type Diet is complete bogus. There is no basis for it.
http://skepdic.com/bloodtypediet.html

M/27/180/5'11"

My first crossfit workout ever was the FGB! I thought I was in shape already till then. Finished with a 223.

My 4-400m sprint times were 1:06, 1:09, 1:14, 1:11

Cant wait to try L-PUs and HSPUs for the first time in my life!

Go CrossFit A & M, Texas!

M/52/182
As required = 8:00
really need to work on my L-pullups for form.

#83

The CrossFit slogan is “Forging ELITE Fitness”, not “Forging ELITIST Fitness.”

I don’t believe that CrossFit should be available at a fee for a minute nor do I believe that CrossFit will become status quo in gyms anymore than CrossFit putting “Globo-Gyms” across the country out of business. The physical and nutritional requirements to maintain this level of physical fitness is beyond what the lay-person would consider to be “comfortable,” as it should be. I think that there is a level of curiosity involved when people stumble upon CrossFit initially and most find it immediately intriguing, but over the course of time I believe a majority of these people will tire of CrossFit as they would tire of going to the local YMCA. It’s just the law of averages, I suppose. For the few that stick it out and record their WOD results and participate in the boards and subscribe to the journals, they become a part of the Community more so than they would if the local gym started the “CrossFit Class.”

I have a couple of friends who always listen to me talk about CrossFit and work out daily at their own gyms and are in good shape, but after trying CrossFit a couple times they felt that it just wasn’t for them. It was just easier for them to maintain the level of fitness they wanted doing 30 minutes of cardio on the treadmill and lifting weights. The biggest part of CrossFit which I feel doesn’t get enough attention is the mental side of it. CrossFit is just tough and the better you get at Fran or whatever other WOD, it just gets tougher. Just like with ju-jitsu, there has been this sudden and immediate fascination with CrossFit, but what people don’t take into account is how mentally taxing these things are and once they do, the housewives or the stock-brokers or whomever, get scared shitless and quit. I’ve pushed myself harder and faster by doing CrossFit than I ever had playing sports, to the brink of passing out and puking just to beat a personal best and I think for those of the readers who would say the same thing, we’re a special breed of people.

I dunno, just my two cents. Excuse while I go kick my own ass.

Gummo

32/204/M

7:26

Subbed tucked legs vs L's for the last 28!

Gummo

I got done and all I could say was, OH MY GOD, it hurts.

Awesome. I am going to get a HSPU soon if it freakin' kills me.

---------------------------

On a totally random note, I found a t-shirt that Zone dieters might find amusing:

http://threadless.com/product/1098/Meashirt

Perfect for those long afternoons of weighing and ziploc-ing! ;)

m/31/180

as Rx'd

10:30

I thought once I get through the HSPU's the L-pull ups wont be that bad, boy was I wrong!

good job KG

Did as Rx'd

First time doing proper HSPU and found them tough at the start but they seemed to get easier as I had less to do. Found it hard to keep my legs out straight on the L pull ups.

Time 21:19

41/6'1.5"/173 lbs

WOD As Rx'd
32:38

Form not great.
I'm happy with my time. I went as hard as I could, to failure several times. This was definitely a strength workout for me.

around 16 mins as Rx'd... it's a good thing i did Mary yesterday for fun.... NOT!

around 16 mins as Rx'd... we have a swinging pull up bar that's like a trapeze... L holds have new meaning now...

M/22/6'1"/185

Holy midline stabilization batman

As RX'd: 8:56

M/6'2"/183

14:42

I impressed myself!

M/31/5'7/177
As rx'd
19:13
I want to thank Mike C at Crossfit Modesto. I am moving to Modesto this summer from the east coast and did a house hunting trip this week. Mike was nice enough to put me through a workout in his excellent facility. If there are any lurkers in the Modesto area, swing by his location.

13:08 as Rx'd

post: 2 x 400m sprints- 1:02, 1:10
(i missed them yesterday... but only did two today, I need to eat!)

24/m/192
13:55 not quite RX'd...some of the L pull ups morphed into V pullups, so not quite up to par.

9:41
HSPU broken for last few sets
after 11 L-PU, went to a combination, then on 15, went 5-5-5
burnt

24:44
After the Command 5K in the morning and very sore.
Really need to work on my HSPUs. They seem to be getting worse and worse.
No problem with the LPUs until ~13 when I ran out of gas -- was doing 2 at a time at that point.
Next time a lot better.

31/m/190

as rx'd

24:26

HSPUs - nose to floor
L pulls - 90 degree sit, legs straight out. Lost perfect form on a few.

Great Work out today. L pull ups kicked my butt i managed though. 12:17 great work out. time to get to work great.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

12:43

HHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Hey everyone, I hope you got to see yesterday's affiliate blog posting of some of my CrossFit Omaha athletes. Good looking crew wouldn't you say. Anyways, if you live or will be in the neighborhood of Omaha, Nebraska or surrounding cities in the month of April you might want to check out the CrossFit challenge we are holding on the 5th and 26th. 4 events spread out over 2 days, including CF Total, Hopper WOD, Benchmark, and 4K run. Visit the event website at www.midwestcrossfitchallenge.blogspot.com for more info.

As for the workout, I am a couple of days behind. Today is my birthday and so what better way to celebrate than by doing "Fight Gone Bad".

Bwt: 150/Now 30yrs old/

As Rx'd - 421

M/40/195
Jumping pullup, with L, tried to hold it slow on way down. Arms hurt, but abs not so much, so I didn't do it quite right.

HSPU with legs over bar to help. Arms, shoulders and even hamstrings hurt, so I guess I did that about as well as I could. Did the 13 and 15 HSPU in stages as I couldn't get them all at once, even with leg assist.
13 - 9/3/1
15 - 7/4/4

16:20, but I forgot to time the first 15 L Pullup, so I'd say 17:30

This one was a real mind trip. The elation of knowing that the next set of pullup would be easier was tempered by the growing horror of how much worse the HSPU would be next time.

In the end, the HSPU was worse, I think because I was closer to being able to do them properly and got more out of them.

Scaled:

10 HSPU
1 LPU
8 HSPU
2 LPU
6 HSPU
4 LPU
4 HSPU
6 LPU
2 HSPU
8 LPU
1 HSPU
10 LPu

Forgot to start timer.... approx. 10mins+

23yom6'1"176

EVERYONE looking to make their L pull ups easier should do a good amount of hamstring stretching beforehand. It makes the "L" position a lot more comfortable. . . I wish I would have remembered that before the clock started ticking.

Freddy C - Full ROM HSPUs? Easy for you to say. I saw that 200lb press on the video. Or was it 205. What do you weigh now, 185?

Time: 19:55

Head to floor HSPUs first couple rounds, then a combination of -feet hooked over fixed bar for leg assisted head to floor push ups- and -parallette full ROM with toes elevated and torso only over the bars-.

L pull ups as Rxed (although they were pretty ugly toward the end, broken into sets of 3).

-jj

M/24/175

As Rx'd

30:10

Firt time doing all the HSPU's un-assisted, really wanted to get sub 30min though

13:39
DID L-PULL UPS TO 9-7,THEN KIPPING

24.59 as rxd
took time but never been upside down that long before

29/m

that was tough. worn out from basketball this morning...

TIME: 22:55
modified hspu, feet on 4ft tall boxes, butt up.
L pull-ups until last set, then N pull-ups.
lots of broken sets.

i'm still sweating.

Found this link on the message board from a while back regarding the Blood Type Diet.

http://www.healthexcel.com/base/DrLauraPowerLectinArticle.pdf

WOD as RX'd
21:10

29/f/110

forgot to post my 400m times from yesterday

1:31
1:15
1:29
1:28

done on treadmill. i'm excited for it to stop raining in seattle so i can get out on a track and see how my numbers differ.

pre: wux2
post: 20 pull-ups + 20 65# push jerks

Freddy C- sleeping in? what's that? good thing i didn't call you at 7am. :P

I hope I have time to get to this WOD today. added L-pull-ups and HSPU to my warm-up a few months ago so eager to see if they've gotten any easier in a WOD like this one.

what a smoker. used 2 30# db standing upright and a spotter to get as low as possible on the hand stand push ups. L pulls are a nightmare towards the end.

29yo/M/6'4"/201#
Still not great at HSPU's, so I practiced them a bit before the WOD. Ended up doing bar assisted pike push ups (bar at about 6 feet) w/ paralletts for extra depth.
21:36

Post WOD, did 16 Muscle Ups.

21:56
HSPU weren't very pretty, but neither were the L- pullups. All sets broken except for the 1's and 3's. Got fooled again. Thought this wouldn't be as bad as it was. To borrow a quote,"it wasn't hard, I just physically couldn't do it."

as rx'd:
28:31
most HSPU broken in sets of 3

As Rx'd (HSPU against wall)
29:25

I'm new to HSPU as Rx'd so this was very sucky. The kip really helps. Still, mostly singles with up to 30s between. The L-PU were no problem although the last set was broken 5-3-3-3-2 with 5-10s between.

27/M/180

As RX'd...12:29.

I don't think the weighted pull ups and weighted HSPU's, I did last night, helped. Oh well...that's the way it goes.

approx. 25 minutes
HSPU-feet hooked on bar at 6'
N-pullup on the 1 and 3, strict with knee up on the 5 and 7, morphing into jumping pullups paired with knee-ups. Not pretty.

Nadia, I know what you mean. I ran them at 2200 hours in the rain. Umm, that was cold.

I'll hit this one up tonight.

#102
Thanks Bob. Did it with the modifications. Love to run. Suck at pullups.

20 mins

Used the Gravitron, still not able to do unassisted pull-ups. More of these will get me there! Tried throwing the rugby ball afterwards, and it was BAD! I love it!

21:30

12:55

I love the looks I got doing this one, mostly from the personal trainers.

M/27/185/69

15:11 as rx'd. LPU looked shakey at the end.

lyn and i did Livelong's workout from yesterday "the 80s"

warmup: 50 jumping jacks, 10 KTE, 10 squats

the 80's
35-25-15-5
DB thrusters
SDHP
KB swings
situps

lyn: 10lb DB thrusters, 20lb SDHP, 30lb swings -- 16:58
ck: 15lb DB thrusters, 16kg KB for SDHP and swings -- 17:02

crazy good workout! everything is tired -- legs and hips are spent. 3 guys in the gym told us that we were working too hard in "their" corner and that we were scaring them. we asked, "why? we are just girls!" and they said, you guys are putting out way too much effort for us. ha ha ha!

ck

WU
.5 mi. walk on treadmill
WOD
12:12

M/24/205/5'11"

As Rx'd, 9:23
Perfect form on L - Pull Ups
Need Work on HSPU Form.. as unusual as that may sound...
Good Wod.
RLTW

Hey Ryno / Kasey G/ Muerte,

all of you make a man proud. you all looked so good and I am just so proud of what you are building in FTW. you guys and gals keep it up!

best regards,

tucker

#62,

As are supposed to be the perfect Vegetarians according to the BTD. I am not an expert in anything, but Os, sorry, but there's a pretty large online community. The first book by D'Adamo, go to http://www.dadamo.com/ I see he has a new book...I'm off to the bookstore!

Ouch! My shoulders are killing me!

As RX'd
14:36

m/26/180 Silverdale, WA

24:56. Form on both is still sloppy, but not too bad for just starting HSPU 3 weeks ago. L pull ups are getting better as my flexability improves.

Pain is temporary...

Alan

Still dealing with shoulder impingement problem. Cortisol wore off. Subbed 115# shoulder press for hspu. Not great form on L-pull ups.
12:46

Time was much worse than Feb '07. On vaca in Mexico, did ring pullups, maybe that makes a difference. Ring L-pullups. Strung off third floor balcony, hanging off second floor balcony. Butt kept hitting the wall on the way up and down, so I had to drop my L on each negative to get down.

52:56m

25/m/155

As rx'd:

18:27

Great WOD!

Still working on full ROM on HSPUs.

Half-HSPUs: 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1
L-Pull ups: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

38:57

Got halfway through before I remembered it was only the odd numbers as rx'd.
It was fun though.

Post: more HSPUs, ring pushup mods

51/M/155

16:39

First rd. of hspu's was unbroken 15, which burned out the shoulders; need to break them up next time. After that some hspu's not full rom, 3/4 to 1/2. At Hotel Mar Monte's excellent fitness room, Santa Barbara.

On my way to the gym for some "Crossfit Bracketology": I'm predicting an upset in the bottom half of the bracket, as Number 15 L Pull-ups trounces Number 1 HSPU.

17:40 as rx'd

Day 3 since I started and I'm sooo excited!! Didn't think that I could do this but after a shaky start I did a scaled version.

CFWU X 3 with Gravitron pullups and dips

10 Handstand push-ups
2 Tuck Pull-up

8 Handstand push-ups
4 Tuck Pull-ups

6 Handstand push-ups
6 Tuck Pull-ups

4 Handstand push-ups
8 Tuck Pull-ups

2 Handstand push-ups
10 Tuck Pull-ups

1 Handstand push-ups

Time: approx. 25 min.

There's more than one Court posting on this site? CF is definitely getting big...who would've believed it?

14:20

Had to stop for nose bleed. Never happened before

17:40 as rx'd

I don't understand why people post yesterday's, or even earlier, WOD's to today?? Do they just want people to see their posts? How will they find their scores when the workout comes around and "compare" brings them to a day they haven't posted? I just don't get it.

31/m/195

12:15

25/M/148

As Rx'd= 11:38

Male 46 years 6'4"/238lbs = 30:20

HSPU's feet suspended on barbel at 6'2" mark

L-Pull ups...start with dead hang pullups up to 8's all followed with reciprical hanging L-sit and partial pullup....9.10,11's and up down with jumping pull ups, and reciprical number of hanging L-sits and partial pull ups....

M/26/215/75

22:00 as Rx'd

HSPU - broken sets on all above 5
LPU - broken sets on 13,15

M/54/225
Pullups - assisted
HSPU - knees on platform
Time: 24:04

13:08

33/M/192

19:41

34/M/160

as rx'd 23:04

Wanted to make sure the the HSPU's were completely unassisted (no smith machine cheat with my leg helping on every rep) just leaned against the squat rack - great form on all including L-Pulls.

14:34 as RXd

Gorillasoph is alone, girl is in Moscow. :-(

post-WOD rowed 1000m = 3:24. Didn't do the 400m WOD yesterday. :-( We were in Dubai.

One foot on smith machine other leg straight up...kept body in almost verticle position. Maybe a few months and get to hspu feet against wall. L-pulls...broken and slight knee bend on many of them. Straightened legs on the way down.

13:07

22/M/145 - 1st day here.

10:36

Did all perfectly till i had to do 9L pullups...and from there on my L pullup form was pretty poor...couldnt perform last 15 so i did 8...and did halfs the rest.

42yo/184#

As rx'd on parallette bars ear to bar depth.

14:27

I broke up all the HSPU right from the beginning just because I knew it was gonna be an ass kicker. I tried to keep my rests to just a couple breaths.

P.S.- I slept in to 8:30 this morning. AWESOME!

28/M/160

as rx'd- 13:39

as rx'd
18:40

Bwt: 134

As Rx'd

7:19

Did hspu's forehead to floor and only broke up one set. L-pull ups were super broken after a the set of 9. Keeping legs high was tough after that set... uggh

22:58

HSPUs done forehead to abmat.

29 YOD Female
I did the WOD with my husband so it took a bit longer. It took about 46 minutes, I wanted to puke when I was done. Its been about 2 months since I did Crossfit. This was a good exercise to break back into the cycle.

Greg A waurmup no pullups

as rx'd

15:40

30 Knee to Elbows

f/45/135

16:36

hspu's went lower and lower with each round! By my last round, I was literally smiling as I was going down almost to the ground! Couldn't believe it. Most were broken.

L ups- all were overhand, chin past the bar but legs were slightly bent. Again, surprisingly, I was able to get them straight towards the end ! Could not do them from a dead hang though.

Just the perfect wod for focusing on 2 of the hardest exercises

PERFECT!
I've been working on both hspu and l-sit. Scaled to 11 as max # of reps. I lack the strength to do that many strict pull-ups in a row. Could hold L-sit and didn't break up the hspu's.

Took about 17:00. Plan on doing yesterdays 400m workout.

51/197

Head to Abmat, feet against wall on HSPU's.
All sets broken afetr first 15.
All sets broken after 7 on L Pull-ups.
16:18

first go at this WOD time 23.15
32/M/213 keep em comming thanks crossfit...

M/23/5'6"/160

As Rx'd
7:15

Tim: doubled-up with Thursday's sprints

pre: 400m/2min: 14:00 (90sec splits)

wod: 19:59

My form was not nearly as attractive as the hot chick in the photo, alas. My elbows hate me.

16:00

Whisky....
I was in Chi town for a real St. Patty's Day! Took my rings and jump rope and still hit the WOD's hungover. Definitely did'nt set any PR's!

Ryan GSX...
You're a freaking haas.

As Rx'd:

10:36

f/42/5'3/115

HSPU (head too far from floor - distance about 1 small punching pad) :(
Knees to Elbow

19:57

19:55
sub'd
hspu to 2 sitfits
kipping knee up pull ups

27/m/195
27:50
painfull

29/M/180

Toes hooked on ladder for 15/13/11/9 HSPU, remainder off wall: 14:30

32/m/210/6'5"

19:28

Admittedly, I lacked some intensity. Was watching some close NCAA games while doing the workout so my attention was split.

16:51
HSPU were full ROM (top of head to floor) for the first 28, then to a 4" block for the rest.

Last 20 L-pullups were knees tucked (N) pullups.

24/M/165

As RX'd except feet on wall for handstand in about 22 min. Still working on range of motion for the push ups. Can't go all the way down more than a few times. L pulls got ugly at the end too. Knees started bending and I had to break them up on the bigger sets. Good workout plus got the usual weird looks on the handstands. I work out on a military base so it is better than a globo-type gym, but only slightly.

28/m/5'10"/~169

sub
tuck-sit pullup

>25:35<

stopped for ~10+' throughout workout with splitting headache, but left clock running. shoulder pop during hspu (counted head to floor only, shoulder-width hand position). tuck pullup too easy...l next time.

all hspu as rx'd. L pull up form was a little shaky, but better than my previous

TIME - 28:32

20:52 HSPU's 3.2 inches less than full ROM.

12:17
feet on roman chair for HSPUs and L-sits and pullups in place of L-pullups

19 / F / 5'7" / 142

subbed feet on a rail for handstand push ups
and for pull-ups, did 1 and 3 just dead hang unassisted
then for 5 - 11 pull-ups used 25 pounds assist
then went up to 40 pounds assistance for some of the 11 pull-ups set and then the 13, and 15

Time - 17:50

sub'd slow negs for first 15 hspu's, then self-assisted hspu's... L-sits as rx'd although form was sloppy here or there
26:00

21:46 vs
29:30 2/14/07.

did yesterday's 4X400M prior. hspu's felt good. l-pu form not great--legs not locked.

10 min ellip wu 19/19.

Anthony (M/29/170)

As rx'd: 9:37

14:52 as rx'd

36/M/205
Been doing CF for a couple weeks. LOVE it.
I think I took a little too much time for rest, but as RXed, right about 19min (I forgot to stop my watch and started stretching).

M/27/6'/185

As rx'd

13:58

This was hard. I'm just not that strong.
Time - 42 min

Jumping pullups and short L-sits on parralette bars. Couldn't finish pullups beyond 11.

My HSPUs were not broken up at all, feet against wall but my head did not come down to the floor.

Question: Is it more important to do an assisted HSPU with my head to touch the floor or more upright without going down the whole way?

Should have read the instructions more clearly. Started looking at the posted times and knew something must be off. Did 15,1;14,2;13,3 and so on to 1,15. Time 47:21. That sucked.

41yo/f/155#
lisaq wu x 1 sans pullups, pushups, dips
20:22 mod
Lsit pullups with blue band around feet
HSPU w/ feet on dip bar, body as close to parallel as can, 1 set on paralletes
Shared pullup bar so waited sometimes for turn

As RX'd:

14:38

That was among the coolest WOD's I've ever done. It wasn't so much cardio fatigue as it was muscular failure, but the feeling of muscular fatigue going from the shoulders and triceps to the biceps and back was just awesome!

JRJRJRJRJRJRJRJRJRJRJRJRJR

2nd day in a row I've done the WOD on the same day its Rx'ed.

ROM WU
Sub'ed V handstand press w/ feet on Ottoman.
Regular pull ups Rds 4-6 broken - Jumping pull ups starting in rd 7, broken in rds 8-10. Forearms - Ouch!

Time 18:35

Happy Good Friday.

JRJRJRJRJRJRJRJRJRJRJRJRJR

What the heck? Is everyone taking the day off for Good Friday?

Did yesterday's WOD. Times are a little slow right now. Just finished three WODs this week after month of the flu.

Did 500 m rows.

1 - 1:45
2 - 1:55
3 - 2:04
4 - 2:00

Overall average around 1:55. Needed to keep breathing in order to get the workout right. Finally got it in the fourth round.

Psywarrior - you have an answer for me from earlier? A blood type, 315 BW, 72 inches tall, 22% body fat per Barry Sears.

15:30
strict L's , nose to floor strict HSPU

Are there any AF guys/gals going to the Wasatch cert on the 19th? that I could carpool with?

Been doing crossfit for 5 weeks now. Decided to do Fran for the first time instead of WOD. Whoah! What a but kicker.

Fran
4:34

30/m/190

35/m/177
17:05 w/ limited ROM on the HSPUs

15:07

Ugh. Those 12/13/14/15 sets were brutal at the end.

~30 mins (smith machine hspus, pullup/KTE combo)

34/m/185

20 min
Not full hspu's & gave up the L after the 6th set, but i finished it all
S>

29 yom, 180 lbs

18:47 as rx'd

bwt:150

as rx'd: 12:02

hspu's went well, but the L's weren't there today...

40/M/185

CFWU x1

I read the instructions wrong. I did 15/1,14/2,13/3, etc. Took 43:27. I was toast. After the first 5 sets I had to do broken sets.

As rx'd 19:40
Each HSPU forehead touched mat.
L pull ups were feet straight ahead. Brought legs up into position, then did a pull up.

23yom/6'2"/220

as rx'd

18:49

tough...

24:17 wasn't trying for time, just going for form.
first
10 HSPU then rest the rest I put my feet up on a desk.
Got a few L-pull ups but mostly just knees up.

re: comment 8

Back from a long abscene to work on this that and the other...and no real improvement regarding WOD

completed per Brand X scaled down protocols

44/76"/190

HSPU - feet raised to 54" platform
L-PU - feet to ground between every rep/also, all broken sets after set of 3 - legs not perfectly straight every time

20:38

22/F/170

2 foot box for HSPUs
85 lbs assist regular pull-ups
reps as rx'd
16:23

I wish I would have seen the post (#31) about doing the pull-ups then the dead hang leg raise before I did this workout

Subbed 30lb strict DB presses and tuck hang pullups

11 minutes as rx'd

19:22
I got confused somewhere about how many HSPUs I did, and decided to do sets of 13 and 11 all over again, so I was feeling the flow towards the end. Oh well...

Rory
M/27/190
Camp Hero

19:22
I got confused somewhere about how many HSPUs I did, and decided to do sets of 13 and 11 all over again, so I was feeling the flow towards the end. Oh well...

Rory
M/27/190
Camp Hero

16:53
(Subs: 95 lb push press for HSPU/Reg Pullup for LPU, last two sets were 95 lb pulldowns instead)

5 min C2, CFWU, BWUX3. DU practice as part of each round of CFWU.

16:15

HSPU on parrellettes w/feet on freezer. L-PU degenerated into hang...bring feet up to L, then PU...repeat.

500m easy row cool off.

19/M/6'2"/152

Had to sub for HSPU after the third round.

Awesome Nike commercial:

http://www.youtube.com/watch?v=obdd31Q9PqA

Stay motivated.

m/25/170/6'3"

hung feet 4' above head and did the pushups. L pullups were solid until the set of 13 and 15 when there was some significant bend in my knees. did not burn the abs as much as i would have expected.

20:30

14:10 as rx'ed, about 4 minutes fast than last year with much better form on L-pull-ups (full arm extension at the bottom).

My goal was sub-15 so I'm happy with that but the last 2-3 rounds of L's were so amazingly slow, I should have been more in the 12 minute range. I've done some supplementary work on the L's but obviously not enough. HSPUs were pretty good, need better recovery/endurance there so I can burn through them.

This was my first WOD done as rx'ed on the day it was posted since I sprained my ankle March 1st. I'm hoping to do 'Nate' in the next cycle.

Pre-looooong warm-up (45 min) plus some KB work.
Post- probably nada, I'm short on time again. Ankle hurts...

41yom, 5 9, 172#

22:44 but

HSPU - I used two abmats
PUs - I just did regular pull-ups

Pretty jazzed. Good workout after running yesterday.

Have a Happy Easter everyone!

198#

17:51

Had to abridge it - the ledge L pull-ups were too slippery and I don't want finger tendinitis :) Handstand push-ups were great, though!

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
5 L Pull-ups
5 Handstand push-ups
X
3 Handstand push-ups
X
1 Handstand push-up
X

25:53

45/182

As rx'ed: 16:54

HSPU had forehead to floor and lockout up top. L's kept legs straight and feet higher than hips.

M/176/21

Used Parralette bars for full ROM, feet against wall.

As Rx'd-12:09

20m165
My first time, had to check my ego. 17:55
It'll be better next time, that's for sure.

M/46/178/6'1"

16:10
Couldn't do the L-pullups so did N-pullups with knees up...still hard!

Ready for next week Katon?? There is a crossfit in Torrance we could go to...

Painstorm
-burpees cut down to 15 from 30 reps, it is supposed to be a lunch HOUR and I need a shower ;)

Db DL x30 (two 35#)
15 burpees
Db cleans x30 (two 25#)
15 burpees
Db jerks x30 (two 25#)
15 burpees
KBS x 30, 35#
15 burpees
Db SDLHP (two 25#)
15 burpees
Db 1-Arm snatch, R, 25#
15 burpees
Db 1-Arm snatch L, 25#
15 burpees

Time= 32:58
Tad slower than last time but felt GREAT anyhow. Felt charged after the workout. I love some burpees! A favorite of mine.

Erin

28:07
Feet on fridge for hspu, less assist than when I first tried them and the l-pulls were started with a towel then switched to a bar at 11. look forward to big improvements on these

m/25/162/5'6"

As Rx'd

22:00

m/34/70/190

not as rxed
25:42 subbed 1/2 bdwt db push press x double rx reps due to left shoulder problem
training partner communication problem, ended up doing 184 pushpresses with 50#dbs.
left shoulder still hurts but not as bad with lighter weights.

As Rx'd 17:42

37M/5'10"/161#

As Rx: 15:49.

Jeff @ work
W/ 20# vest
20:50

Rxd

16:32

Jeff
Forgot nose to ground HSPU

M/39/185

As rx'd

15:57. pr

more better faster

28/M/6'/200

32:22 as rx'd, full ROM, strict form.

F/37/5'6"/140

17:11
(first time trying HSPU--never imagined I'd be trying to do anything while up on my hands and the minuscule dips can hardly be considered "push-ups" (dh called them "quivers"); tried to follow Freddy's suggestion for L's of following pull-ups (which soon became jump pull-ups) with a dead-hang leg raise, to the L position--couldn't hold that more than a minuscule second; certainly not pretty or perfect but progress

M/40/5'11"/180

16:54
(first time attempting HSPU, didn't measure distance lowered; barrel pull-ups)

16:38 as rxed
Felt good

As Rx'd: 22.35

As Rx'd

14:36

L pull ups got pretty lazy towards the end. HSPU's felt easy only set of 13 broken all others straight thru.

28 yo male 180 lbs

handstand pushups nose to ground, then fully extended, heels against the wall, palms one foot out

L pullups on rings

18:20

I suck at handstand pushups. Am improving, however.

28/m/191

26:58

HSPUs - hands shoulder width, full extension to forehead on floor
LPUs - clavicle to bar to full extension

28/m/185/5'9"

as rx'ed

13:11

gotta work on the L pull-ups

m/33/225/6"0

did thursday's WOD first, then did this one.

ALMOST as RX'ed in 20:54

HSPU's were with head touching a 12# medicine ball.

last two sets of L-Pull ups were with knees tucked.

rx'd
16:09

m/30/5'5"/158

18:40

2nd time doing hspu. last time was very hard trying to get upside down and also had to have a friend hold legs up against wall.
this time did hspu against wall, down half way.
Last 3 rounds went down all the way.
broke up L-pull ups last three rounds.

been watching alot of the videos on HSPU, they really help.
wasn't sure if I could them without somebody here.

3..2..1...GO!

HSPUs from 20# box
Regular pullups with blue assistance band up until 9 reps, then used green. Attempted a few as L pullups with both bands at first. Quickly realized it wasn't happening (easier with the green band, though).

15:35

age 41
5'10"
210#

time as rx'd: HSPU assisted w/ heels over bar.

16:50

M/23/150

As rx'd: HSPU's hands on ground, shoulder width, forehead to floor...L-Pullups with all reps legs extended, mostly 90 deg, some closer to 45 deg @ end

26:53

29/f/110

24:16

accidently did this one backwards, started with 15 L-pull-ups and 1 HSPU. don't know if that makes a difference but my time was 10 min slower then last time, hopefully i didn't just get weaker.

scott anderson- it's sunny today!

M/31/195/5'11"

As rx'd.
About 40 minutes.

As Rx'd
17:39

the last couple rounds of L-pullups were getting ugly. my quads burned more than anything else; i need to work on flexibility

46/M/195

feet draped on power rack 6.5 feet high
l pullups as rxed mainly quick singles

14:47

m/38/6'1"/220

12:43

But my form sucks so this time means nothing. L pull-ups crushed me.

As RX'd. Had a hard time keeping the knees straight, but kept the legs up for all pull ups. HSPU's were tough on me today--it got to the point I could only muster 1-2 at a time.

Time: 18:37

43M/5'8"/179

35/M/6-01/185

22:06

I started off with three rounds of the CFWU minus the pull-ups and dips. For the WOD I substituted inclined push-ups for the HSPUs and pull-ups for the L pull-ups. The pull-ups are what killed me. By the end I was doing a bunch of singles. Time: 51:07

45/M/6'/180

TIME: 7:06 AS RX'D

NEVER HAD SO MUCH TROUBLE COUNTING TO 15.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M 27/153
As Rx'd
12:05

Me: 41yo/M/5'10"/185lbs

Warm Up: Greg E's circulars.

WOD: 11:58

HSPU: head to within about 3" from the ground

L Pull Ups: all good reps

Hey, Glute Ham Development (GHD) sit ups really, really make L pull ups easy.

I started incorporating HSPUs into my warm up every day about 3 months ago. I also started putting GHD sit ups into my warm up instead of regular sit ups. It made this workout pretty good going. I need to get a little stronger on my HSPU as well as completely locking out my legs on later reps of my L pull ups.

I strongly encourage everyone who had a tough time on the L pull ups to incorporate GHD sit ups into their warm up. I promise dramatic improvement in L pull ups. Listen to coach on this one and follow the instructions on the video. Progress slowly.

http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv

Also, does anyone know of how to get that last 3 inches of the HSPU in order to get their nose to the ground? I just stick there, maybe it's fear, I don't know but I get so close to the ground but in that last couple of inches I seem to lose all of my strength? Any thoughts?

Have Fun, Train Hard,

Billy

Coop and Greg
HSPU feet on rack
L-sit pull-ups as Rx'd
15:30 greg and i going round to round so some waiting.

Devin
same set up, by himself
12:20

21 minutes as rx'd

I've never done hspu and I think I almost died. I had to modify but I know where my weakness lies.

25/m/crossfit wod #2

33 yr old male 202lbs 6'1"

Fist post. Been hitting the Cross Fit work outs off and on for three months and dedicated as RX'D for the last three to four weeks. Gettin better each week. I'm still a too heavy though.

22:51
Had to assist on HSPU to get all reps. Once I hit 11 pull ups it was all over. Fun work!

Dear Crossfitters,

I've been following this program for about a month or so and I have a question about HSPU. After I finish with a couple HSPU my face becomes red and gets rashy. I had the pleasure of meeting Billy and he explained to me to try and breathe through the exercise, so I took his advice and tried to breathe through today's WOD and still my face became blotchy. If Billy or any other willing crossfitter can further explain how to avoid this problem that would be greatly appreciated!

Me 22/M/5'7"/140

WOD rx'ed. 13:05

My L-situps were sloppy and tough. I will try to apply the GHD's in my daily warmups. Thanks for the heads up Billy.

ps. I'm hooked on Crossfit.

21:31

HSPU's were modified w toes on low pullup bar. L-pullups were as rx'd w broken sets on 11,13, and 15.

Hey Nosniwd comment 289

Its good to hear that you are crossfitting regularly, very cool.

I'll be at the gym on Sunday at about 10:00 doing the WOD, whatever it is. If your there we can try and figure out your HSPU dilemma and I can show you GHD sit ups as well.

Have Fun, Train Hard,

Billy

assisted hspu
l-pullups were sloppy at best

18:24

M/22/153 cfwux2

HSPU against wall, twice resorted to finishing set with 3xV-pushups with knees on box. Else as rx'd:
33:13

cfwu x 2

4 x 400 rest 2min

15-13-11-9-7-5-3-1 HSPU (1st time with feet not on a bar. just someone steadying feet)
1-3-5-7-911-13-15 L-PU's (subbed k2chest broken on all sets above 3)

24:24

m/39/5'6"/150

hspu on smith machine rack w/ toes on bar
lpus to full extension

time: 18:57

As rx'd
15:15
First time doing L pull-ups unassisted!

There is no intensity left at Crossfit ATM.
Today was a struggle.
19:27.
The gym needs a rest day.

David
M - 32 - 5′10″ - 174# BW

WOD scaled/subbed as, 21-15-9 reps for time of:
Handstand push-up
L Pull-ups

Notes: I just got HSPU so there was no way this waz gonna happen. I scaled to 70% and knocked them out (still stoked with that!). Got full HSPU and L Pull Ups though.

I have been working on my L-sits for the last 2 weeks, getting them slowly; they are that difficult. So chose to modify todays to knees to bar and one foot supported hspu 20m on the button.

side note: I would like to thank whomever it was that turned my old chalk stained GShock watch in to the front counter, I need my timers.

Afterwards tried to make up the 400s, posting on that day.

Tomorrow will be an offical CF rest day; however, my personal rest day will be Sunday (Easter), therefore, can anyone recommend a good WOD for tomorrow? It needs to have nothing to do with the shoulders/back but more to do with legs/abs/high heartrate.
I've noticed that all/most of the Crossfit workouts focus on the shoulders/back even when working the legs (ie OHS, KBS, Wallballs, Split Squats). Let's face it, HSPUs are much harder on the shoulders than regular PUs which concentrate on the chest/tris. I'm not critcizing so don't get me wrong. Just an observation.

14:47

Did HSPU against a wall. Failed on last set and did 15 HSPU with feet on the bar of a smith machine rack. L pull-ups were broken into sets of 3-8.

#300 Christin

Tabata squats or 400m walking lunges might be an option.

Scott 48/M
Modified feet on washer, 200# L-lat-pull down
13:43

Janet 49/F
Modified feet on second stair butt up, 120#L lat-pull down
13:20
Wish we had a place to do pull-ups.
Hey Todnem, I think Macdonald just blocked your shot again

alex
M - 18 - 6′2″ - 175#

Rx'd

21:53

43/m/6'/212#

as rx'd with hspu wall or bar assist for balance
24:04

L-pu's very strong, though higher sets broken after 9. old left inguinal mm pull always exacerbated by this one--until today, felt only a slight twinge, yay.

#300
trust me, lately shoulders/upper body has been hammered, but soon you will have a period when legs will be hammered and wish for upper body wods. try the 400 m lunges, hands down the most fatigueing leg workout you'll ever do.

25 mins. L-ish pull-ups. Time flies when you're having fun.

M/27/212

18'11

HSPU were on bar.

M/24/166

As rx'd: 6:55

Doing handstand work every night has finally payed off!

43/6'1"/182

as rx'd: 16:54

this one was tough for me. hspu always a weakness but i've moved my hands in a little tighter after tony b's advice. just outside shoulders. forhead to mat. the pulling part of l-pull ups got tough at the 11 13 and 15 round.

freddy c

nice job guy.

david sailor

ha! same time. too funny.

rynoGSX

great time. can you teach me how to do hspu?

23:45 (switched to kipping on last two sets of pull-ups)

WOD

L-pullups were a disaster... not only could I not do one, I realized I have a very poor range of motion with this... tried both hanging from pull-up bar and from parallettes in an "L-sit" position... could only bring my quads up to about a 45 degree angle with my spine (with an L being 90)... if I tried the "tuck" position I could get my quads to 90 degrees... any suggestions on if this is a flexibility or core strength issue and what progression I could use to improve it?

33/M/180
11:47... Rx

m/35/190
29:29 as rq'd

HSPU's were definitely the toughest part. LPU felt pretty easy at the start. The most HSPU at one time = 5 or 6. Had to start breaking up L's at round of 7. Was doing one-fer L's by the end.

f/33/??
Michael
37:36

Just got new running shoes so wanted to run.
As rq'd except for supermans & 35 reps each SU/superman for second round.

400m splits: 2:10, 2:33, 2:12, 3:01, 2:41, 2:51

m/25/6'2/205

subbed 135Lb push press for hspu
Lpu's as rx'd

30min

19 min +- as Rx'd HSPU are getting easier :) and fun.

11:40

Is push press the best sub for HSPU? I would guess shoulder press is a better sub? Any advice?

36/6'2"/195
Colorado Springs

Reviewed my last time on this considering this was a workout that is hard to forget. I've always had Gaucoin in my sights ever since I started Crossfit June 06. Just about the time this workout came around in Feb 07, my HSPU's were getting good enough I could actually do them unassisted. My time was 39:44 the first time this workout came around. After 14 months of unadulterated Crossfit at 200% effort each and every day, todays time was:

Time as RX'd: 16:46 as RX'd head to floor

Coach, this workout certainly deserves a name. I was shooting for 15 minutes but the L pullups were vicious towards the end.

Everyone have a Happy Easter!

definitely wasnt breathing heavily for this wod, shoulders just got smoked during the 13 with virtually no rest after doing 15. gonna have huge shoulders soon

22:18min

Did kipping hspu per RynoGSX's instructions.

L-pullups go really hard at the end. I was doing singles.

Kelly (24" box)
29:26
toebud

Warmp-up: 5 minutes on C2 rower (just didn't have enough energy to do the usual CFWU)

Did HSPU/L pull-up ladder with the following modifications:

Used green band assist for HSPUs (band suspended from pull-up bar, put upper body through band so that it was at level of hip bones, then kicked feet up to bar ~5 ft above floor)

Did jumping L pull-ups, which degenerated to jumping N pull-ups by the end

All sets of HSPUs unbroken, Pull-ups broken into sets of 3 and 2

19:40 (really pushed myself to break 20 min)

F/58/5'6"/136

27/m/168

hspu against wall down to abmat, form deteriorated on L pull-ups towards end.

19:17

as rx'd

time = 23:39

all HSPU nose to floor, perfect form on all L-pullups

For time:
15 Handstand push-ups (SUB 105# Press)
1 L Pull-up (SUB Ring L Pull-ups)
Then 13/3,11/5,9/7,7/9,5/11,3/13,1/15
24:06

26:13 Worked on form with this one and it really helped

post WOD- 100 burpee pullups 14:38 I was staggering to the water fountain after this one

That was brutal. Tried doing the first set on paralettes which was brutal. Couldn't get full range of motion on the HSPU, anything passed elbows at 90 degrees and I can't push out of it. A lot of fun though.

31/M/6'0/190

No practice, tight schedule today.

WOD in 26:50

Very little intensity to be found in Georgetown, TX either. The 4 1/2 month old got a real kick out of watching me do the HSPUs. Must have been all of the singles after the first round with my feet kicking into the air that kept him entertained...

First time doing HSPU. Did them backing up into position against the wall - can't handstand up yet. L-Pullups were sloppy - have a hard time keeping my legs straight (gotta work on my flexibility). Great workout tonight. 35:00

14:56 as rx'd
L-Pulls with parallel grip and all strict. Full extension of arms at bottom with legs fully extended each rep.

46 - 6' - 215#

As RX'd (Not pretty either)

21:20

Ring PU's and a tree to lean against

m/33/173

16:20

Strict L-PU
HSPU with feet on bar at shoulder height.

#309

eehumm Ken C. did we not go over this inthe video session with Tony B?

25:00 as RX'd

from start to finish:

HSPUs got easier, deeper, faster
L-Pull-ups got harder

Not a cardio issue. Totally muscular. My arms were wiped out! :) Better next time

M/38/185#

Modified Workout

Push Press 115#/Dead Hang Pullups/Hanging Leg Lift

15/1/1
13/3/3
11/5/5
9/7/7
7/9/9

Push Press 115#/Total Gym Pullups/Hanging Leg Lift
5/22/11
3/26/13
1/30/15

Great Workout, can't wait till I can do "as RXd"

48/m/140
95#press
pullup
10:49

cfwu x1

as rx'd

17:15

20/m/168

Can't do handstand push-ups. need to work on em. so subbed for pike push-ups

10:36

as rx'ed

except i just realized i did the pull ups first...no wonder the last 2 rounds of hspu's took me 7 minutes.

15:00

10:48 rx'd

10:48 rx'd

M/33/185/6'1"

As Rx'd 17:12, and the HSPU blew out so many blood vessels in my face it looks like they took the boots to me. Nice touch.

24M/6'6"/245lbs

As rx'd: 11:39

Need to work on HSPUs A LOT!

17:43 for WOD
need to really practice form for HSPU's

#300

150 squats for time
400M lunges
45# barbell squat jumps are pretty sporty too

M/22/215

20:46

RxD

31/m/190

as rx'd

24:26

HSPUs - nose to floor
L pulls - legs at 90 degrees (lost good form on a few, but kept it at 90 the majority of the time)

M/36/201

hspu on smith machine rack w/ toes on bar
Lsit pull up as rxd

14:56

Need Smith for Balance. L-sit pull up were strong.

Rxed
11:07

Once i got to the set of 11 pullups, they started getting hard. My L's started to slack, but i was trying. Jared what happened on this one??

Cobra!

d - 29m/170

13:59 as rx'd
nose to floor hspu, strict form and ROM on L-pulls

scaled to HSPUs forehead to 5" pad. L pull-ups were singles with rest between by the end
19:38

19:36

HSPU done forehead to 45 lb plate. Lpullups were broken after round of 9.

M/46/145

CFWUx2

Tried to answer freddy c._one world 's challenge by doing the HSPU's on paralettes.
Only did the first 15 and the last 1 on paralettes. The first 15 took almost 10 minutes so gave up on that.
The rest were on the ground forehead to floor.
LPU's broken.
33:33

Geez freddy - 14:27 on paralettes - Awesome!

I am in pain...

34:20
Push press, 55 lbs., instead of HSPU
L-pull ups until the round of 9 then broke it up into pullups and lifting legs

17:25

Subbed 95 lbs overhead press for HSPU

1, 3, 5 - L pullups
7, 9 - strict pullups
11, 13, 15 - kipping pullups

Did this instead: 21-15-9 with a 1 pood kb of the following:

KB swings
Front squats
suitcase deadlifts

Time: 6:08
Wifey did it in 8:24

Is equally good with SDLHP subbed for the suitcases. Not as good as the WOD, but you have to do something when you can't make it to where the equipment is.

24:28 - full ROM on HSPU

previous = 17:29 - low ROM on HSPU

as rxd

8:23

Didn't have pullup bar, so used stairs.

60 second frog stand
Reps as Rx'd, but with knee up pullups and 1/2 handstand pushups
60 second hanging knees

29/m/178

As Rx'd

26:34

I'm glad this one came up as I need to do more HSPUs. Still the limiting factor.

36/m/5'8"/210#

HSPU: First 15 strict, head to floor, assist on balance only. Next 13 partial reps. All other sets done with feet on bar, head to floor.

LPU: Subbed assisted regular pullups.

19:02

F/120/28

21:54

Assisted hand stand push ups. N pull-ups until sets of 13 and 15, had to start doing kipping pull ups.

16:49

HSPU lack the full ROM and L Pull ups are a cross with knee's to chest pull ups.

16:49

HSPU lack the full ROM and L Pull ups are a cross with knee's to chest pull ups.

19:29

57/M/191 22:36 HSPUs to 3.5" for me the HSPUs were the wreckers

47/F/127 15:28 incline pushups feet on washer

32:43

30/m/198

as Rx'd

45:15

HSPU were tough, right at the limit of my strength broken sets after first 15 had to rest alot, cost tons of time.
L pull ups were actually no problem (well the last couple set were hard pretty hard)

i love this stuff!

35/m/71"/180lbs.

37:28

HSPU required bar at knees to assist during bottom of push-up

9:31

totally forgot to post my time earlier

26:14

pretty pathetic but I'll get sub 20 minutes next time.

M/41/185lbs
As Rx'd
11:55

m/24/6'3"/206

as rx'd

9:03
like raze i NEED to work on the handstand pushups

26/m/151

11:12

When I got to doing the 11 pullups it got pretty darn hard. The L was pretty slacking around that point. I did some chin-ups when I got to doing 13. All and all, I thought I got a pretty good time. Next time I will have to really go fast to beat this!!!

M/51/165
3/22

warmed up with WOD from yesterday - 4 rd. 1/4 mi. run, rest 2 min., on treadmill @ 3% grade; + 3 rd. mod. CFWU

WOD: 15:25 min.

Lots of sub'ing
--Cannot do L pullups (yet)
--Cannot do pullups at all with a pulled ab muscle, sub'd 120# lat pulldowns
--HSPU with feet supported on Smith rack bar

last 9 -- jumping pullups

22:56

M/35/180

As Rx'd 13:50

First set of HSPU on paralletts, then realized that it would take me all day if I continued like that (aka I pussed out). So I switched to hands on floor, touched head to full lockout.
LPUs on all reps, had to break down to sets of 2-3 on last 3 sets.

44/M/156#

17:59

27/m/180

rx'd 17:05

kipped some on the last two sets of L's.

Sub'd reps:

10/2
8/4
6/6
4/8
2/10

HSPUs nose to floor. LSPUs got kinda sloppy at the end.

8:21

Greg's warm up

Time as rex'd 12.07

I just joined this group yesterday, and that was a very painful first workout for me :)

Actually, I had to modify it because I couldn't even do one handstand push up without breaking my neck. And I couldn't do the L pull up either. Hey you have to start somewhere.

So, I did push ups with my feet on the bench, and regular pull ups. It took me 31 minutes. I'm glad to be on the crossfit team, and will be posting my times and numbers regularly now.

Thanks for this awesome site!!!!!!

m/28/5'11"/185

As rx'd

23:19

Since I can't do either HSPUs or LSPUs..I had to sub for everything. HSPUs on a 2" box and got a full ROM on the HSPUs. And ended up doing Knee-ups for 2 secs per hang for each of the PUs. And after, entire set of PUs on graviton machine.

15.30

m/43/6'/186

10 L Pull-up
2 Handstand push-ups
8 L Pull-up
4 Modified handstand push-ups
6 L Pull-up
6 Modified handstand push-ups
4 L Pull-up
8 Modified handstand push-ups
2 L Pull-up
10 Modified handstand push-ups

11 min

21:03

CFWU- minus pu's

Jumping pu's
modified hspu's (5th step on back deck)
14:50
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

As RX'd - 30:30. Not impressed with the time but I'm happy I did every single rep with pretty good form.

m/32/164

subbed 95lb push press for hspu

14 min

10:45 as rx'd

Rest week.

10:17
Standard Push Ups and PullUps

33 oops 34 today/140/65"

So many subs I'm actually embarrassed to post.
Elevated push-ups
Jumping pull-ups
Knee raises w/ 5 second hold at top

Took about a half hour -

21/m/185#

As Rx'd
15:04

40/m/160
as rx'd with the best form I could muster. slightly bent L's toward the end-hspu with head touching the floor-sometimes hitting the floor.
20:00

32:29
-Legs over bar for HSPU
-L-Pull-ups, legs out w/less than perfect form

m/43/175
as Rx'd

11:59

had to do l-hangs and some assisted hspu near the end. 13:10

31:48

the hspu were awful. Got 10 straight forehead to floor, then pretty much all singles the rest of the way through.

Age=28
BW=187

As rx'd:

23:38 mins.

m/33/213

HSPU feet on bar at 5'
pull ups on gravitron
1 normal
3 -20
5 -30
7 -30
9 -40
11 -40
13 -50
15 -50

35 min. done sat had kids range practice fri after work will launch into next 3 on sunday. some day I'll be as Rxd with good times

M/50/6'/195

Shoulders a little worn out so made this a BP/LPU workout. After 7 on the L pulls ups had to break them down into sets of 4, 3 and even 2 so really ate up the time there.

CFWU x 3 (no pull ups)
Bench Press 135 15-13-11-9-7-5-3-1
L pull ups 1-3-5-7-9-11-13-15
22:30

70 meter farmer carry with 42.5 lb DBs
70 meter waiter carry with 30 lb DBs
1 mile run 8:27

34 M 195

As Rx'ed

19:02

17.25
All HSPU were with feet on a bod and didn't start to get full range of motion until the set of three. Still can't do a body weight pull up so subbed with gravitron 1-40# 3&5-65# Then I lost the machine to a trainer and their client so did 90# lat pulls 7&9 back to gravitron at 110# for 11, 13, 15

Did kipping pull ups instead of L-pull ups. Working on that....

10:50

For time:
10 Behind Neck Shoulder presses
2 L Pull-up
8 Behind Neck Shoulder presses
4 L Pull-ups
6 Behind Neck Shoulder presses
6 L Pull-ups
4 Behind Neck Shoulder presses
8 L Pull-ups
2 Behind Neck Shoulder presses
10 L Pull-ups
1 Behind Neck Shoulder presses
10:50

Not sure I should have scaled the WOD this much. I also did not push myself as hard as I should have. All in all, not my best WOD.

JFG

7:55 rx'd

16:34

Each HSPU taken to active shoulder
Full arm extentsion on L-sit

15:22
HSPU's were with feet on bed in a backbend position and head to pillow.
Started with "L" pullup first 1, then "N" ups for 3 and 5, then strict pullups for 7 and 9, then kipping pullups for 11, 13 and 15.

Followed with L holds on parallettes 10x10sec

40/M/175

As RX'd: 12:37

BW: 180

I used self-assisted handstand pushups with my feet hooked on a squat bar for the handstand pushups. I used L pullups for 1 and 3, N pullups for 3, 5, and about half of 7, then kipping pullups for the rest.

Time: 20:28

My wife did pushups with her knees on a bench and assisted pullups with 70 pounds of assistance for about 1/2 to 3/4 of the pullups and 95 pounds for the rest.

Time: 9:09

Under 20 min...not sure about the exact time.

HSPU were on bar about shoulder height

L pullups until 13 and 15 sets...first time trying L pullups

Workout took about 13 minutes
I did the puppy version, (10 HSPU's to 10 L pullups). Right now for the HSPU's I'm stacking two thick books on the floor and going down until my head hits them . I also had a spotter for the L-pullups, which made them quite a bit easier

This was a hard one. 25:17. Feet were resting on a drum and subbed high-knee pullups for L's.

46m 200#

29:45

had really good L-pulls until about half way and then muscles just wouldn't go. same with HSPU's, but did first half with forehead to pad on floor with heels against a wall. tried some later on parrelettes , but heavily assisted.

another great workout!

Back from a spring break trip. Did this on Saturday as RX'D but my form on HSPU is really lacking.
27:50

A day behind

m/25/5'4"/143

Time: 18:14

HSPUs forehead to ground, hands shoulder width, wall supported, done mostly as doubles from the set of 9 down. L-sits were almost all singles for the set of 15.

Charity-
HSPU's nose to ground
11:36

m/42/233/6'4"

HSPU negatives 5 then 1arm SP to finish 35lbs
Reg Pull ups

20.30

25/m/195/5'10"

27:36

Bridged HSPUs

22:16

HSPU to 2.25" book...almost got a full one after the workout...so close!

L pull-ups strict form with full extension at the bottom.

37/m/185/5'9"

as Rx'd 31:14

nose to floor HSPU,

done yesterday 3/21/08

25/f/5'2/131#

breakfast: run 46 minutes = 6 miles

cfwu

WOD:
time = 17:24
hspus were vertical, heels against wall, forehead to floor. still suck @ L pull-ups.

23/m/185

subbed negatives for most of the HSPUs
L-PUs through round 8, then leg raise w/ L-PU

19:59

Puppies:
For time:
10 Handstand push-ups
2 L Pull-up
8 Handstand push-ups
4 L Pull-ups
6 Handstand push-ups
6 L Pull-ups
4 Handstand push-ups
8 L Pull-ups
2 Handstand push-ups
10 L Pull-ups
1 Handstand push-ups
Subbed negatives and short l sits.
7:20

28:13
HSPU Squat rack assisted, facing away, nose to ground
L-Sit for only 1st few rounds, then tuck, then kipping pullups

m/33/205
cfwux3
missread the workout as 15,1,14,2,13,3,12,4 etc.
for an extra 56 reps of both exercises...almost double the original workout, ouch!
52:20

17:01

HSPU's with feet against the wall, pretty solid L pulls

20:40

BW70kg
18.03
as Rxed

17:42

as rx'd 19:20

42yom / 145 made up on 03/22/2008

13:31 as rx'd

Perfect WO after returning from a ski vacation. HSPU with full ROM, hands placed at shoulder width forehead to floor and shoulders shrugged at the top. L-Pulls with full dead hang pullup using mostly a neutral grip.

Post - GHD situps

age 18 bw 170

15:41 as rx'd

Tomorrow is the Level 1 Cert @ ranier cf, rest day for me!

35:02

For time:
15 Handstand push-ups SUB pushups
1 L Pull-up SUB Sit-up
13 Handstand push-ups SUB pushups
3 L Pull-ups SUB Sit-up
11 Handstand push-ups SUB pushups
5 L Pull-ups SUB Sit-up
9 Handstand push-ups SUB pushups
7 L Pull-ups SUB Sit-up
7 Handstand push-ups SUB pushups
9 L Pull-ups SUB Sit-up
5 Handstand push-ups SUB pushups
11 L Pull-ups SUB Sit-up
3 Handstand push-ups SUB pushups
13 L Pull-ups SUB Sit-up
1 Handstand push-up SUB pushups
15 L Pull-ups SUB Sit-up

5:59

For time:
15 Handstand push-ups SUB Push-up with feet on bench in piked position
1 L Pull-up
13 Handstand push-ups SUB Push-up with feet on bench in piked position
3 L Pull-ups
11 Handstand push-ups SUB Push-up with feet on bench in piked position
5 L Pull-ups
9 Handstand push-ups SUB Push-up with feet on bench in piked position
7 L Pull-ups
7 Handstand push-ups SUB Push-up with feet on bench in piked position
9 L Pull-ups
5 Handstand push-ups SUB Push-up with feet on bench in piked position
11 L Pull-ups
3 Handstand push-ups SUB Push-up with feet on bench in piked position
13 L Pull-ups
1 Handstand push-up SUB Push-up with feet on bench in piked position
15 L Pull-ups

8:45

m/31/185
did it a couple days ago and can't remember exact seconds but: as rx'd in just over 11:00

as rx'd

12:30

DJF 17:17

ADK 17:39

Pre: Usual wu's.

WOD: 14:44. Avg. HR: 153. Subs: 4' bar for HSPU's; "L" singles up to the 4th round, then kipped, jumped and however I could get my chin above the bar.

Post: Stretch.

24/M/185

as rx'd 37 mins
pu's are still my weakest

10:42 on the wall but pretty poor form. Took a little time off from Xfit but I'm rested and back!

"puppy" version
10->2 HSPU
2->10 tuck-sit or, later, strict pull ups

I think I shouldn't scale any more next time, but rather just work it out.

13:45 BUT ...

HSPUs were piked, using the top of a five-foot step ladder.

19:44

M/37/183 lbs

Rx'd in 15:10

HSPU's weakest part

Did this one saturday am

As Rx'd

Beck: 15:34
Smith: 16:28

Pullups and HSPU have really improved over last month.

SWEET

As.rx'd = 22:30

M/38yoa/158lbs.
Warm up: 2 mile run - 17:00
WOD: 12:22 as rx'd

I am the converted. I like the handstand pushup.

33 yom / 203# 33:48 as rx'd

all HSPU were nose or forehead to the ground, some of the L PU's (last 3 rounds)were swing legs up to the L sit position and utilizing the momentum of the swing as a kip to execute the PU and mostly singles.

13:08

17:45

35 minutes...most sets were broken, and I seemed like I was at failure the entire workout..but kept going with singles towards the end.

The L-pullups were weak and wobbly.

M/31/199

CFWU, snatches to 155#

I just realized I flipped this around, did 15 L-sits for starters.

Took a break to talk to a buddy with just 15 HSPU's left. Probably would have been like 25 mins or so otherwise. Took too much time trying to figure out what round I was on (Hmm, 15/1/13/3/11/5...?)

skipped, made it up tomorrow

27:39
Couldn't do L's couldn't do N's.
Did strict pull-ups till the last 3 sets then resorted to kipping.
First time doing legit HSPU. Range of motion was pitiful. I'm sure if someone else had been counting they wouldn't have known I moved. Toward the end I started busting them out. Got the technique down a little better.

Completed while on the road at a hotel gym:
Used Smith machine on highest setting for L-pullups, lowered to neck height for toe support on HSPUs.

13:27

L-pullups slowed me up a bit for last few sets

RFRFRFRFRFRF

SUBBED PIKED PUSHUPS AND AGAINST THE WALL FOR HSPU
L PULL UPS NEED LOTS OF WORK. NEED TO BE MORE DISCIPLINED AT FULL EXTENSION

12:27

WU: CFWU
WOD (HSPU to a 5" platform): 22:00

16:20. All Ls were tuck deadhang pullups. All HSPUs were complete negatives.

27YOM
195#
5'10''

Warm-up:
Move into new home

WOD as Rx'd:
15.42

By far, once again, HSPU are the weak link.

39/m/175

wod as rx'd

L-pu's could use a little work!!

13:30

24:20

12:55

33/M/185/6'0"

39:02

HSPU's done on parallettes, shoulders to hands. This took awhile, but I was able to get 4-5 reps at a time at first. This is much different than head to floor, but I figure it'll pay off in the long run.

LPU's done on wobbly pull up bar.

25:07

HSPU's done with feet hooked on a bar approx. 4' high. First set done with only one leg hooked (other leg straight in the air). Rest with both legs hooked.

Pull-ups were at least "N" pull-ups (thighs parallel to ground or higher), until the round with 11, when I did 4 "N", then 7 regular strict pull-ups. Last two rounds were just kipping pull-ups.

My shoulders. Wanted. To die.

15:43 with incline push-ups

(done 3/22/08 after 2 rest days)
34:13...153/177
First time doing HSPU's using hex d/bells as parallettes (still used self-assist on side of power rack). Think it allowed me to be a little stronger and maintain better form. L-pulls were a killer. By the time I got to the round of 11, they were ALL single reps. So, I did the last two rounds as kipping p/u's instead.

16:15 as rx'd

My abs hate me right now...

Moral victory: did first set of HSPU's unbroken.

19:38

spotted HSPU's

<

HSPU feet on smith machine bar
L Pullups were good at first, legs bent toward later rounds. Last 3 rounds of L's subbed Knees to Elbows

13:50

13:37

CFWU x2 +400M run

WOD as Rx'd 19:58

one word...WOW!

28:20

slade 17yom
191 6'1

as rx'd: 36 min.

9999999999999999999999999999999999999999999999999

TSCHANZY 46 YOM 173 LBS 5'9"

AS RXED 31:20

1ST TIME FOR THIS WO. BROWKEN SETS PULL-UPS WERE SOLID L BUT WITHOU KNEES EXTENDED. HS PU WERE ALL KIPPED BUT A FEW.

9999999999999999999999999999999999999999999999999

30/M/160

17:54

as rx'd

i think i could have done better had i not forgone the coffee this morning. but i'm still happy.

9999999999999999999999999999999999999999999999999

TSCHANZY 46 YOM 173 LBS 5'9"

AS RXED 31:20

ALL PU UPS DEAD HANG NO SWINGING OR KIPPING, GREAT FORM WITHOUT KNEES EXTENDED BUT SOLID L

1ST SET 2:30
2ND 6:40
3RD 11:45
4TH 14:30
5TH 19:35
6TH 23:15
7TH 26:50
8YH 31:20

9999999999999999999999999999999999999999999999999

31/m/190

19:00

Only made it to 6 HSPU's and 10 L PU's. And about half of those were regular PU's.

CF.com HSPU/ L-pull up WOD

21:20 as Rxed

Last couple rounds of L-pulls weren't great but remainder were pretty damn sharp. All HSPU were strict, top of head to floor and locked out at top. Hands only a little wider than shoulder width.

Happy with that

Finished with 60 sec worth of L sits/ hangs and some tuck sits.

Cheers, kempie

<

19:38

HSPU's spotted

<

Al: 13:35 Jumping/kipping on last 2 1/2 sets of pulls
Taylor: 15:12

9:26

About 2 minutes slower than previous but more transition required in this gym version. HSPU and L-sits were good form. Almost all sets broken.

M/40/6'/285

10 Bridged HSPU feet on bar 4' high
1 Jumping Pull Up
1 L-leg lift on rack (to 3rd round)

TO

1 Bridged HSPU feet on bar 4' high
10 Jumping Pull Ups
10 Knee raises on rack (from 3rd round)

Time 20:20

As Rx'd.

21:23
(15 HSPU in a row to mat first round, 4's and less from there on)
L-pullups to full extension and legs straight. (5's and less w underhand grip)

Clean and jerks after (up to 175lbs - 1's)

as rx'd.

11:41

9:49

3xcfwu sans pullups

ankles on racked barbell

14:29

CrossFit Snohomish Trainer Jeff & Carity Vail

HSPU 1-43# plate 1-10# plate plus ab mat
Pull Ups-knees to chest
30:39

M/39/185/5'10"

25;10

heavily scaled
&&&&&&&&&&

40/m/176cm/69kg

As Rx'd

26:21

HSPUs against wall, forehead down to small pillow (10 reps in my first set, pr!)
Towell-L-pullups, started seating on the floor.

Did on the 24th after doing NAVYSEAL.COM workout.

NS workout: In 11:05
45lbs
10 Hang Squat Snatch (HSS)
65lbs
8 HSS
2 Overhead Squats (OHS)
75lbs
6 HSS
4 OHS
85lbs
4 HSS
6 OHS
95lbs
2 HSS
8 OHS
105lbs
10 OHS

WOD
HSPU on weight rack, last 2 sets on wall.
L pullups...some more like N pullups.
18 MIN

37/m/5'8"/150

full rom
kipping hspu's

17:22

the last 2 sets of L's (13,15) were tough.
first time using kipping hspu's they worked great
but I think they may cycle slower say durring J.T.
or a Mary or Diane as opposed to just doing
regular hspu.
I think if I can time the touching of my head to
the floor and my legs coming down at the same time
it will cycle faster.

14:39

15:37

Handstand pushups modified with toes on tallest jump box (in pike position)
Pullups with blue asst. band then tried to bring knees to chest at the top of each pullup
18:02

1st time through this one.

worked out with 2 other guys so had to rotate on pull up bar and spot for handstand pushups. Workout took a little longer than it should have becuase of this.

anyway, about 22 minutes.

pull ups went good until set of 13 then had to break up into mini sets

29/m/210

as rx'd

25:17

23/m/5'8/170

Completed this on 24 March right after the previous day's workout...

15 HSPU
1 LPU
13 HSPU
3 LPU
11 HSPU
5 LPU
9 HSPU
7 LPU
7 HSPU
9 Knees Up Pullup
5 HSPU
11 KUPU
3 HSPU
13 KUPU
1 HSPU
15 KUPU

19:28.... Didn't have much intensity at all. Should be able to drop some time next time we do this if I motivate myself a little more.

13 Handstand push-ups
1 L Pull-up
11 Handstand push-ups
3 L Pull-ups
9 Handstand push-ups
5 L Pull-ups
7 Handstand push-ups
7 N Pull-ups
5 Handstand push-ups
9 Pull-ups w/kipping
3 Handstand push-ups
11 L Pull-ups w/kipping
1 Handstand push-ups
13 L Pull-ups w/kipping

Whew!! about 18 minutes

12.48 as rx'd

Age 35
BW 150#

As rx'd:

13:30

Okay. I sucked at this. 28:29.

I really think I am not warming up enough. Once I get about half way through most workouts I feel great and can really push it. Gotta stop drinking soda, too.

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

9:03

m/18/143

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

9:03

As rx'd
18:21

as rx'd
18:35mins

M/28/6'2/195 Martial Artist: TaeKwonDo- 3yrs.

Warm-up:
1 Round of CFWU

WOD:
- Performed prescribed reps
- Modified HSPUs: Placed feet on 24" box
- L-Pull-ups: Mix of Chin-ups, Jumping Pull-ups, and Assisted Pull-ups.

Notes:
- God! I cannot wait to do a WOD with pull-ups as RX'd.
- Just need to get better at pull-ups. HSPUs are coming along.

Would help if I put my time....

Time: 12:30

13:44 as rxd.

165/29/m/5.9

m/35/200/6'

15:28

HSPUs with toe assist on bar.

40/M/170

as rx'd

25 minutes
bc

$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$

Had to break up 1st 4 sets of hspu
and last 4 sets of L-pu with kipping

23:50

$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$$$$

Worked with Konantz
About 16 min in total. Lost track of time.
Did HSPU against wall.
Had to leap for L-PUs half-way through.

33 YOM 198#

15:26 as rx'd

11:05

37/m/165

subbed dumbell Push-press, 30#
pull-downs, 160 bowflex
8:40

& 65 sit-ups

28/M/5'10"/183

Had to switch to elevated Push-Ups halfway through second round. Afraid I was going to smash my face into the floor.

Approx: 22 minutes

32yom@195lbs
As rx'ed - 20:41

as rx'd
16:11
need to work on getting deeper on hspu

47/M/215

Modified HSPU's a little too much. Need a better way.

16:38

m/34/5'9/176

CFWU - 3. 5 pullups first two sets. None last set.
2 sets superman raise
1 Burgener WU.
10 1 pood kb swings.

13:50

HSPU with ankles on pad on situp bench. Pretty good job of keeping upper body piked at 90 degrees.

L pullups sloppy at bottom when reps increased. Reversed hand grip at times. Good job of keeping toes pointed forward.

23/m/196lb
13:20
regular pullups last 2 rounds

M/35/155 Completed on 27MAR08

I need to learn to read the WOD! I did 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 HSPU and 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15 L Pull-ups.

It took me 32:28.

I am almost there on the Handstand Push-ups, almost all the way to the floor!

12:35 as rx'd

48/M/185

As Rx'd

10:25

16:41

Ls were slow as hell, but didn't hurt my back, which was nice.

-D.

38y/m/168

CFWU x 3

HSPU with feet on playground equip (more like a very steep incline push up)
LPU

14.04

Done 3/29
Toes on bar in rack/L up to 7 then tuck.

14:11

13:36

57:37 as RX'd

20:02 all done on Smith machine
edler-13:34- jumping pull ups

CFWUx3
18:39
-key to L pull-ups is slowing way down at bottom of negative so can keep L when reversing direction

38/M/71"/202

CFWUx2

Used SMith to prop legs up against for HSPUs, and did L-pullups on Smith as well. Basically they suck right now and the Y I had to workout in that day doesn't have a pullup bar of note. Either way....

22:22.58

Thankfully, with the journal article I can now practice the L-pullups because I need to work on them bad.

EJEJJEJJJEEEEJJEJEJEJJJEJEJEJEJEJJEJEJEJEJJEJ
M/34/170
19:45
HSPU ALL DONE STRICT VERTICAL AGAINST WALL NO KIP--GETTING EASIER 15 STRAIGHT AT START
L PULLS FULL EXTN DEAD HANG LEGS LESS THAN 90 DEGREES ANGLE--GETTING EASIER
A BIT SLOWER THAN SOME BUT THE FORM WAS TIGHT AND I TOOK GOOD AMOUNT OF REST TO MAINTAIN IT

15:56....
dont rest too much on HS push ups, go deeper... better on pull ups...

15:56....
dont rest too much on HS push ups, go deeper... better on pull ups...

Age 36
BW 184
CFWU 2x15, light on pullups and dips

16:55, as Rx'd. 20:59 last time.

2004
L pull on floor
push up at 80 degrees on machine

M50/195#

Warmup: 5 min row: 2 min at 200W; 30 sec @275W; 30 sec rest; 30 sec @350W; 30 sec rest; 30 sec @max watt (~425W); 30 sec rest. + CFWU

WOD: 21:42 with mods
mods: feet hooked over Smith machine bar

Notes: Performed 080331. L-PUs were the challenge especially at 11 reps and after. Smith machine worked well: bar set at shoulder height for HSPUs, then raise the bar full height for L-PUs.

29M/5'6"/163#

As Rx'd: 19:41

HSPU's got real tough at the end. Felt strong on LSPU's. Shoulders are swoll right now.

WU: followed 4x400m run with rest WOD

Mods: feet hooked over Smith machine bar for HSPUs for balance and asssitance as I tired; LPUs up to 7 reps, then switched to "N" PUs for 9 reps, then kipping PUs for the remainder.

16:51

26/m/5'9"/165lbs
CFWU 3x10 (w/out pullups)
35:57

CrossFit Stillwater
46/M/165 lbs

As Rx'd 13:30

HSPU are not that bad, but L-pullups are the pits.
I can get 5 straight and then have to break it into subsets. Last round of L-pullups was 5-3-2-1-1-1-1-1

cfwu x 3 (75# stiff leg dls and back aquats)
wod w/ assisted hspu (feet in rings)
38:11

25m/5'10/140

70 lb shoulder press/push press, pull-ups - time unknown, no watch

assisted HSPU with feet on bar in squat rack.
started with regular PU's for first 4 rounds then used gravitron with minimum assistance.
About 25 minutes.

145lbs/31yoa

Did this one last week in a hotel gym in London.

as Rx'd

TIME: 23:27

Previous was around 14 minutes, however that was when I supported my feet on the squat bar for the HSPUs. Now I am doing the HSPUs with feet up on the wall, head to floor.

Did this yesterday. I did:
10hspu
2tuck pullups
8hspu
4tuck pullups
6hspu
6tuck pullups
4hspu
8tuck pullups
2hspu
10tuck pullups
1hspu

The first 4 were strict hspu against a wall, the rest were with my knees supported on a chair. Chins broke into sets starting from 8 reps.

Time: 15:40

I'm sure I'll do better next time.

CFWUx3, minus pull/push

16:19 PR by 13 min. Used assisted HSPU with black and green bands hung from doorway pullup bar; l-pulls singles mostly, except the first few. Next time I will do this without HSPU assist (I can currently do a couple kipping) no matter how long it takes.

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/170
24:46

45/m/207
25 min
subbed ring dips for hspu and used L situp drill as workout.

WOD as Rx'd* 29:38
WOW, I have a real problem with being impatient and sometimes glancing at a WOD and jetting to the gym to do it. I ended up doing this one completely wrong, I did 15 rounds: 15HSPU/1LPU, 14HSPU/2LPU, 13HSPU/3LPU....and so on until I got to 1HSPU/15LPU. Well I guess it's better to do more than to do less, here's my results by each round.

1 00:00:32
2 00:00:52
3 00:02:03
4 00:02:06
5 00:01:51
6 00:02:06
7 00:01:55
8 00:02:18
9 00:02:21
10 00:01:52
11 00:02:08
12 00:02:14
13 00:02:26
14 00:02:21
15 00:02:26
Total Time: 29:38
First Two rounds of HSPU were unbroken, and LPU were unbroken until the 11th round.
Once again the Garmin 405 came in handy, made it easy to time my rounds, keep count, and monitor my heart rate, which wasn't very high on this one, stayed at around 140bpm once I got started.

22:15

push ups were from front

as Rx'd 13:02

1 Pullup (knees bent, cannot do the Ls)
15 HSPU legs elevated on ghd
3
12
6
9
9
6
12
3
15
1
Forgot the numbering when i got to the gym, should have written it down
14:24

First time - Modified to Pushups with toes on a bench. Too easy - will try HSPU next time. The lpulls were TOUGH - did like the first 6 then started kipping and jumping and breaking up sets. Man - and i thought I was pretty good at pull ups - guess not. Time 13:30

reply to #567:
goddamn! i did the exact same thing except started with 15 pullups (substituted kipping pullups). I didn't even know until just now that I did it wrong! I thought it was a big jump, but I figured what the hell, I probably just needed to work on my HSPU's . lmao

20:15, I dropped 2:59 seconds from the last one. I played the HSPU's like this. I did 10,5(15), 3,5,5(13), I would use the odd number off the top to warm back up, 1 from 11, 3 from 13, with single digits, I took 1,2, off of the number so I could use sets of 3, or 4. Genius, I know

27:20

I couldn't figure out why mine time was so much long than before and I figured out I screwed up and did the following, which is almost twice as much.

15 Handstand push-ups
1 L Pull-up
14 Handstand push-ups
2 L Pull-ups
13 Handstand push-ups
3 L Pull-ups
12 Handstand push-ups
4 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
10 Handstand push-ups
6 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
8 Handstand push-up
8 L Pull-ups
7 Handstand push-ups
9 L Pull-up
6 Handstand push-ups
10 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
4 Handstand push-ups
12 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
2 Handstand push-ups
14 L Pull-ups
1 Handstand push-ups
15 L Pull-ups