July 13, 2008

Sunday 080713

For time:
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

Post time to comments.

Compare to 070321.


Enlarge image

Media Seminar, Best Photo by Lisa Ray of CrossFit Flagstaff

Firefighter Kevin Patrick Prior Tribute by CrossFit by Overload - video [wmv] [mov]

Posted by lauren at July 13, 2008 1:26 PM

This looks fun...

Comment #1 - Posted by: Jason Tanner at July 12, 2008 7:46 PM


Comment #2 - Posted by: DevinFord_@_CFsuffolk at July 12, 2008 7:47 PM

Awesome, loving these new workouts!!

Comment #3 - Posted by: MattNZ at July 12, 2008 7:47 PM

This WOD looks great, as always.

Thanks coach.

3-2-1 Go!

Comment #4 - Posted by: tim p_az at July 12, 2008 7:49 PM

SCORE! No legs!

I'd do a little happy dance if I knew that my leg wouldn't cramp up again :D


#3 MattNZ this isn't a new one. I've done this before in a globogym

Just want to give a shout out to Margie from CF South Brooklyn for doing her 1st workout with ALL real deal Kipping Pull-ups! I knew you could do it! Never sell yourself short again! Congratulations! You rock girl!

Comment #5 - Posted by: AllisonNYC._23/5'2/126 at July 12, 2008 7:51 PM

Not a new WOD, but an old friend.

God Bless America!

One of the best workouts I ever did was, "Lisa Ray" @ CFSD. I still have scars from the rope climbs.

Get some, Go again!

Comment #6 - Posted by: DJ at July 12, 2008 7:52 PM

What is a "L Pull-up?"
can't find it in the exercises

Comment #7 - Posted by: CapeCodDave at July 12, 2008 7:52 PM

Godspeed, Kevin.

Comment #8 - Posted by: lelak at July 12, 2008 8:00 PM

Cape Cod Dave, I love your posts they're great, keep up the crossfit and the posting.

"L-Pull Up sounds like it looks, its a pull up where your feet are sticking straight out in front of you.

Here's a link that was posted by Andy Petranek of Petranek fitness who has all kinds of good videos:


Oh, I almost forgot, before anyone asks about grip, use whatever grip you want and blog what you did :>)

Have Fun, Train Hard,


Comment #9 - Posted by: Billy at July 12, 2008 8:02 PM

Eff me...

Comment #10 - Posted by: Anthony at July 12, 2008 8:03 PM

For time: HSPU and LPU in this rep scheme
15/1, 13/3, 11/5, 9/7, 7/9, 5/11, 3/13, 1/15

If you can't do handstand pushups, try pushups with your feet elevated, regular pushups, or knee pushups according to your ability.

If you can't do L pullups, then do strict pullups, kipping pullups, jumping pullups, or body rows according to your ability.

If substituting for the L pullups, you may also want to practice the L sit on parallettes, or between two chairs.

For other ideas on substitutions or handstand progressions, see the official FAQ and the Exercises and Demos page:


Comment #11 - Posted by: jwb_atm_93 at July 12, 2008 8:04 PM

cant wait to do this one after my sprint triathlon tommorow, i havent done anything other then crossfit to prepare so it will be interesting to see how i fair

Comment #12 - Posted by: sprwally at July 12, 2008 8:04 PM

CFByOverload, touching video!

VCF starting working with the Los Angeles Fire Department recently to provide fitness training for Female Firefighter Candidates...being a martial artist, with many cop friends, I had been on plenty of ride-alongs with police officers, but the world of Firefighting has always been foreign to me.

The last few months of working with ladders and hoses and weight vests, etc., has been an eye-opening-experience...

Sorry for everyone's loss with Kevin...

We'll work this workout into our rotation in his honor!

Mike in L.A.

Comment #13 - Posted by: Mike in L.A. at July 12, 2008 8:08 PM

Ahhh...memories. Can't wait to get reacquainted with this WOD.

#7 CapeCodDave, an L Pull-up is a pull-up with your legs locked out in front of you in an L position. Think L-Sit / L-Hang and then pull yourself up to the bar. The following is the vid in the exercises and demos section here:


Comment #14 - Posted by: Zach Singer at July 12, 2008 8:09 PM

Looks like Monday's going to be a hard one then.

Comment #15 - Posted by: William at July 12, 2008 8:12 PM

"Kevin" looks like a tough workout. I'll give it a shot one day soon.
I'm sorry for your loss.

Comment #16 - Posted by: AllisonNYC._23/5'2/126 at July 12, 2008 8:12 PM

Very moving video, and the connection of the parts of the WOD to the firefighter's "on the job" movements was marvellous. I found this article about Kevin Patrick Pryor, which paints the picture of an extraordinary young man.


Time to do today's WOD, with a renewed determination to push my limits in honor of Kevin. My prayers go out to Kevin's family and the fire fighting community, and heartfelt thanks to all who are battling these fires in CA..

Comment #17 - Posted by: Cynthiaj in Sunnyvale, CA at July 12, 2008 8:15 PM

This will be my first attempt at a WOD in a GloboGym because the affiliate I go to is only open through the time I work tomorrow. =( But I have enjoyed reading about other Crossfitter's experiences with doing WOD's in globogyms. Should be fun.
I can only do about 3 pullups in a row as of now, so I think I'm going to try L-pullup negatives shown here http://media.crossfit.com/cf-video/CrossFitJournal_GSXPullupBar1DevelopLPre1.wmv
If they're not sufficiently hard enough, I'll just do twice or three times as many! Awesome WOD, I've been wanting HSPU to come up for awhile now.
F/19(for 3 more days)/153/5'8"

Comment #18 - Posted by: Julie at July 12, 2008 8:19 PM

The last time I did this WOD, I ruined my triceps so bad I couldn't move my arms for a week, and had diminished press strength for a good month.

Comment #19 - Posted by: Alex at July 12, 2008 8:20 PM

Sorry for your loss, and my heart and prayers go out to Kevin's family.

CFO-- a touching video and tribute to an American hero. Great job.

Comment #20 - Posted by: StrikeFO, CrossFit Camp Pendleton at July 12, 2008 8:25 PM

Beautiful tribute

Comment #21 - Posted by: Andrew Wilson at July 12, 2008 8:25 PM

Hey folks,

I'm a Park Ranger here in TX and on patrol tonight I stumbled into a group of folks called runforfallen.org. These folks are running a mile for every fallen soldier in Operation Iraqi Freedom. These folks are really motivated and believe it or not, all civilians. The founder lost his best friend and started this project. These folks are really motivating and the website is great. Take a peek and see when they are near your town and show a little support, offer a backyyard to sleep in or maybe a meal. Great folks!!

Sorry for Kevin's family and friends, that was a nice tribute.


Comment #22 - Posted by: jake o at July 12, 2008 8:38 PM

http://runforthefallen.org/ is the correct website, I forgot the "the". sorry.

Comment #23 - Posted by: jake o at July 12, 2008 8:40 PM

Drove by Crossfit Aromas on the way to the beach with the family today and it brought back all the great memories from the Games.

I don't know how fit I can get in a year, but I am going to compete in 09, that's just all there is to it. My Mom is fighting brain cancer and I want to do this for her...to show her I that no matter what, you've got to keep moving forward and never quit.

Thank you Coach for inspiring me to work towards something I never thought possible...until now.

Comment #24 - Posted by: Playoff Beard at July 12, 2008 8:52 PM


As r'xd.


Not pretty. Head to lifejacket on floor for HSPU's. Only pulled off between 2 and 4 L pull-ups at a time.

Comment #25 - Posted by: melodia at July 12, 2008 9:29 PM

My deepest condolences and prayers to the family and friends of Kevin Patrick Prior.

"Great tribute video - Crossfit Overload!"
I'm feelin it! "Touching"

Also, my prayers go out to the fire fighting community battling the California fires.

Comment #26 - Posted by: DorothyinOZ at July 12, 2008 9:46 PM

Anyone doing Crossfit in Maple Grove, MN? could use a little help.

Comment #27 - Posted by: Eric K at July 12, 2008 10:19 PM

Subbed decline push-ups for HSPUs.

Comment #28 - Posted by: lelak at July 12, 2008 10:46 PM

Awesome video! Crossfit's reverence for and support of all public service occupations (among other things) is a testament to how Crossfit applies to real life, and the values is shares. Godspeed Kevin! This one should be fun!

Comment #29 - Posted by: mike at July 12, 2008 11:18 PM

#17 cynthiaj
Thanks for posting that news clipping. It's nice to know the history behind someone. Kevin was very accomplished for his short career, rookie of the year and in only 3 years Firefighter of the Year.
My condolences to family and friends.
Worthy tributes in the video and in the clipping.

Comment #30 - Posted by: jon h at July 12, 2008 11:21 PM

What is the thinking in the Crossfit community concerning the technique of training an exercise (pullups, pushups etc) until 'muscle failure'( i.e. cannot continue the exercise) versus training to a point less than this in order to increase strength/muscular endurance of a given movement.) My personal experience in the Army is that they trained to muscle failure to make gains in numbers of repetitions performed during Basic Combat Training which was effective to a point but that my later individual training was more effective in gaining maximum repetitions in a given movement by training at less than maximum effort but more frequently ("grease the grove type of thinking"). Is consistent with the Crossfit method of training or is it only relevent to acquiring of the basic skills needed before undertaking the Wods themselves? Which method have people found to be most effective?

Comment #31 - Posted by: Jub_Jub at July 13, 2008 12:10 AM

awesome video. there are just so many extraordinary people in this world that you don't hear about until they pass from this world. thanks kevin

Comment #32 - Posted by: Rookie at July 13, 2008 3:21 AM

awesome tribute, although not in my country I have masses of respect for anyone that puts there life on the line to protect others.

Awesome workout, no quit in you guys for that one

Comment #33 - Posted by: Neil Duncan at July 13, 2008 3:22 AM

Where can I find more information out on the crossfit games.

Comment #34 - Posted by: Keith at July 13, 2008 3:35 AM


HSPUs with hands on 6" blocks for increased ROM, straight elbows/chin well over bar for L-pullups. All pullups done with chin grip as I can not yet achieve straight elbows with a mixed or pullup grip.

Comment #35 - Posted by: Kelly Moore F/45/5'/114# at July 13, 2008 3:57 AM

Reps as Rx'd - had to use towel for pull ups as bar not available.


Cheery O

Comment #36 - Posted by: Simon m/42/165 at July 13, 2008 4:19 AM

My condolences to Kevin and his family. He seemed like a stand up guy and Im sure hell be missed. Godspeed.

Comment #37 - Posted by: Eric at July 13, 2008 4:22 AM


Great tribute to a hero. Those guys risk
everthing to help save other peoples lives. I
am deployed in Afghanistan and have a huge
amount of respect for firefighters!!!

Today's workout:
12:55 as Rx'd

Army Strong!!!
Black Dragon 7
1SG Nash

Comment #38 - Posted by: BLACK DRAGON 7 at July 13, 2008 4:28 AM

as rx'd

9:36 (PR by 3 mins)

Comment #39 - Posted by: Rookie at July 13, 2008 4:44 AM

can someone explain to me the "hollow rock" exercise or what it is...I've seen it on affliate pages and what not.

Great story about Kevin also, while we in LE like to razz Fire a bit, we have their backs and he seemed like one of the best.

#22/23. The run for the fallen link was also amazing. Plan on organizing some mileage over here in the sandbox for the final day..


Comment #40 - Posted by: squib in iraq at July 13, 2008 5:06 AM

#31, Jub_Jub -

Check out 4 videos on the Demos page (all WFS), especially #4, but the others lead you up to it -

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

2. http://media.crossfit.com/cf-video/CrossFitJournal_CoachTechniqueLecture1Pre1.wmv
3. http://media.crossfit.com/cf-video/CrossFitJournal_CoachTechniqueLecture1Pre2.wmv
4. http://media.crossfit.com/cf-video/CrossFitJournal_CoachTechniqueLecture2Pre.wmv

Bottom line - you're balancing at the edge of full output to failure of technique.

Comment #41 - Posted by: annlee at July 13, 2008 5:22 AM

Mr. Budding.

If I was asked to put forth an athlete who may be fitter than Jason Khalipa, I'd say Mariusz Pudzianowski.

Now what could Jason's training/fitness level allow him to do better than Mariusz? I believe that Jason would be able to run a 400m or 800m faster. I believe that Jason could probably move weights that are a percentage of competitor's body weight faster. I think that Jason could beat Mariusz at every event at the last CrossFit games, though I'd be interested in what would occur in Sunday's workout.

However, Mariusz could defeat Jason in other tests of absolute fitness. Mariusz would kill Jason in a CrossFit (or powerlifting) total. Mariusz would destroy Jason in any ultraheavy weight workouts, or basically any event at the World's Strongest Man competition.

We also know that Mariusz has agility with his strength, as the World's Strongest Man competition not only requires lifting and moving weight it also requires moving that weight accurately (such as putting heavy objects on pedestals).

But I'd have a hard time saying who is fitter. And we know from Phil Pfister, that these guys incorporate workouts that are similar to how we train with CrossFit.

Just food for thought.

Comment #42 - Posted by: S.B. at July 13, 2008 5:32 AM

Great tribute. Great music and video production too.

Well here we go again. I cant do handstand pushups. I'll improvise somehow. Cant do pullups, I will do them weight assisted. I am a disgusting fat body. I hope within a month to be able to do these workouts more as prescribed. I will post again when finished.

Comment #43 - Posted by: Bill at July 13, 2008 5:32 AM

is it forbidden to substitute the handstand-push ups with shoulder press? Should I rather substitute them with regular push-ups?

Comment #44 - Posted by: Haraldur Gísli at July 13, 2008 5:34 AM

This time around, I could actual HSPUs. ROM was only a few inches..but compared to the previous time when I had to sub for both HSPUs and LSPUs, improvement! :) Need to work on pull-ups though.

Comment #45 - Posted by: anu at July 13, 2008 6:03 AM

CrossFit Overload, very touching vid. As a firefigher myself, I am going to honor your fellow firefighter/friend's WOD today. Sorry for the loss brother.

Comment #46 - Posted by: Bionic at July 13, 2008 6:04 AM

S.B. et. al.,

Meaningful comparisons of fitness, debates about "Who is Fittest?", must be preceded by defining fitness. CrossFit has done so both operationally, and more importantly mathematically. Try to find another definition from which we can make accurate and precise comparisons. I could not after searching for several years, thus "What is Fitness?" the capstone CrossFit manifesto.

That being said, your choice of Mariusz, while a terrific athlete who is scary strong, belies a definition of fitness that is much more narrowly defined that ours.

Comment #47 - Posted by: Coach at July 13, 2008 6:07 AM

Hey Keith, #34, there is a website http://games.crossfit.com/ that has tons of info

Comment #48 - Posted by: tater at July 13, 2008 6:27 AM

You know.. This is my second week of doing CF and its kicking my butt, and for some reason, everytime I read the workouts I think to myself "this won't be so bad"...and then I come back down to reality

Comment #49 - Posted by: Matteucs at July 13, 2008 6:34 AM


Got to share the monkey bars with two 3 year olds!

Comment #50 - Posted by: Edwin 25/M/5'8"/175 at July 13, 2008 6:36 AM

Burgener wu
WOD as rx'd: 12:30 (17:13 last time)

Comment #51 - Posted by: FredG at July 13, 2008 6:36 AM

15:02 New PR!

Comment #52 - Posted by: Blu at July 13, 2008 6:44 AM


I'm on the Cape in West Dennis. Can't find a way to your email from your site (plus, you were last sighted in Tokyo!). Drop me a line--I'll check every now and again. Perhaps we can hook up and suffer together (along with Li'l Bingo).

d a r r e l l w h i t e @ m a c . c o m (spaces put in to foil spammers).

Comment #53 - Posted by: bingo at July 13, 2008 6:45 AM

Great photo of a fit beautiful athlete! Thanks for sharing it, Tony. Thanks Coach for another great (and free) workout!

Comment #54 - Posted by: Christin Street at July 13, 2008 6:54 AM

Doing the games "Grace" yesterday was a bad idea. My shoulders are toasted after this.

as rx'd

22.48 (HSPU still my weakness)

Comment #55 - Posted by: Leon R at July 13, 2008 6:59 AM

To all those that serve in the Armed Forces, Law Enforcement and Fireman we salute you and no we don't have to ask "Why" we all know why. Being in Law Enforcement for the past 25 years in South Florida I have seen to many tributes to fallen heros. Time only seems to be getting worse. We are in a war, violent crimes are on the rise and mother nature is hitting every part of the world. Turn on the news and you'll see violence or distruction. Thank God for Crossfit. It is reassuring to know that there are people out there that really care and ready to make a difference. Keep spreading the word. 1,2,3 GO!

Comment #56 - Posted by: Scott at July 13, 2008 7:06 AM

As Rxed in 30:20 - nearly 9:30 slower than last time. For the first 4 rounds I had my hand spacing just outside shoulder width but had to go wider after that to make sure I would be finished in time for tomorrow’s WOD. L-pull-ups were reset at the bottom (extension to L) of each rep after third round.

My gymnastic work has taken a back seat to my lifting. A few months of CF.com wod’s should sort that out.

Cheers, kempie

Comment #57 - Posted by: kempie at July 13, 2008 7:12 AM


as rx'd 16:25
L pull-ups were a bit ugly towards the end but, they were L pull-ups none the less. thanks coach, i'm getting better every day!

Comment #58 - Posted by: mark s at July 13, 2008 7:16 AM

age 39 bw 39
feet on rack
Matty P
#95 Shouler press

Comment #59 - Posted by: coop at July 13, 2008 7:22 AM

CFWU x3 minus the pull ups

WOD as rx'd 11:11

trying to focus more on getting lower and lower in the hshs push up.

7/12/08 CFWU x3 WOD 8 rounds on vacation at Smuggler's Notch in VT so had to improvise a bit with the playground equipment.

Comment #60 - Posted by: Fit Mom in CT (F37/125/5'3") at July 13, 2008 7:23 AM


When I am called to duty, God,

Where ever flames may rage

Give me the strength to save some life,

Whatever be its age.

Help me embrace a little child

Before it is too late;

Or save an older person from

The horror of that fate.

Enable me to be alert,

And hear the weakest shout,

And quickly and efficiently

To put the fire out.

I appreciate all fire service personnel: and may all firefighters and families in Cali and all over the world be blessed.


In Milwaukee today we will be out at the lake front playing "HOVERBALL" at 1PM everyone is welcome.

Coach Walker

Comment #61 - Posted by: Coach Walker at July 13, 2008 7:29 AM

I just realized I goofed. I did everything by ones rather than 2's! Saw the posted times and thought I must have messed up and sure enought...

Anyway, either it's an age thing or just need more practice but I couldn't seem to get up and stay up on the handstand PU's so I did seated OH press with 100# BB


Comment #62 - Posted by: Bill at July 13, 2008 7:31 AM

Substituted L pull ups with kipping pull ups.

My abs are not strong enough to hold up my legs like that anymore. I have to retrain them after being in the hospital for 6 days and that brings me to my story.
For all those who have never heard of RHABDOMYOLOSIS you better read up! It's no joke! I was about 2 weeks in to Crossfit when the WOD required 150 GHDs. I thought, well I'm 24, a post collegiate lacrosse player and I consider myself "in shape". Boy was I wrong! My friend, who introduced me to XFit said "Don't do the full dosage the first time!" I didn't listen and decided to do the entire workout.
The next day I could barely walk and the following day I had blood in my urine. Instead of going to the hospital, I decided to go see my doctor. After being blood tested and the doc telling me I'm fine, I began to bloat up with fluid in my abdomen. It proceeded to go into my pelvis and then into the area where any man would dread. Finally after 3 days of this bloating(fluid under my muscles) I decided my doc was an idiot and checked into the hospital. I was diagnosed with RHABDO after about a day or two. My friend and I knew the diagnosis before I went in, but we're not doctors so we let them tell us that. My CPK enzyme levels which is an indicator of Rhabo was over the readable level of 2300. The norm is 60-225. Read the article from the link below and it will explain more.
They hooked me up to an IV for 6 days and flushed me out. I was lucky that there was no permanent damage.
This is just a warning and I want everyone to be careful. There were no warning signs during the workout. Just normal muscle fatigue. Be careful because some of us think we can handle anything when in reality we are not ready. Train smart and give yourself time to get used to new exercises.

Here is the link to read about Rhabdo and the people who didn't heed warning.

Also watch this video where coach explains GHDs

Good luck.

Comment #63 - Posted by: Peter F at July 13, 2008 7:31 AM


First time doing actual HSPU's instead of a substitute. So psyched. L pullups looked more like their alphabetic neighbor J or K pullups at the end.

23:20 As Rx'd!

Comment #64 - Posted by: dcostolo at July 13, 2008 7:36 AM

Did my first "Angie" today. Holy...

38:41 as Rx


Comment #65 - Posted by: Playoff Beard at July 13, 2008 7:44 AM

CFO consistenly makes GREAT videos...this one is a super tribute to your friend and our hero. My condolences to Kevin's family at home and the fire house.

#22 Jake - great link - thank you!

Comment #66 - Posted by: Aims at July 13, 2008 7:48 AM

March 21st of this year was the most recent time that we did this WOD last.

Very sorry to hear about Kevin's passing, great video tribute.

Comment #67 - Posted by: gaucoin at July 13, 2008 7:53 AM


WOD modified, feet were on GHSU machine (above waist high) for my pushups, sloppy L pullups with legs dropping between each rep. When I was to do 5 pullups I had to change to kips. I quit after the 4 pushup set as my shoulder flared up after straining it on the rings yesterday and my muscles reached fatigue

Comment #68 - Posted by: P L at July 13, 2008 8:02 AM


I have to agree with you that CrossFit’s definition of total fitness has many greater components than any other fitness program out there. It is that reason why I have become addicted to the functionality of your program. I know that when I need to utilize my fitness in a real world situation I will have the endurance and strength to succeed. What has taken me by surprise about CrossFit and the workouts is the mental aspect of it. I have pushed myself harder mentally during my workouts than I have ever before. Thanks Coach!


Comment #69 - Posted by: SteveSRT at July 13, 2008 8:04 AM

18:26 as Rx'd although some of those L Pullups had to be ugly!

Comment #70 - Posted by: Mike Mc 30/5'9"/165# CrossFit Emerald Coast at July 13, 2008 8:12 AM

I attended a memorial service for an in-the-line of duty death of one of our own firefighters today. My heart goes to all those who've experienced a gut wrenching loss of a brother or sister.


Comment #71 - Posted by: Danimal Q-West Iraq at July 13, 2008 8:21 AM

Time-12:22. Going in I thought the HSPU would be my trouble spot but actually the pullups were harder at the end because of the short rest period. (I'm not sure how this time is since this is the first time doing this workout.)

Comment #72 - Posted by: J Rok at July 13, 2008 8:52 AM


15:30 as rx'd

Comment #73 - Posted by: jdisch at July 13, 2008 8:56 AM

as rx'd


Comment #74 - Posted by: kevin c at July 13, 2008 9:00 AM

I used a bar to support my HSPU, and by the last set of pull-ups, I was kipping.



Comment #75 - Posted by: joe at July 13, 2008 9:01 AM

bw 165

hspu assisted
l pull ups w/knees to chest


+ 24 lb weight vest

Comment #76 - Posted by: paulw at July 13, 2008 9:03 AM


TIME: 17:14 AS RX'D






Comment #77 - Posted by: ROBERT SUTHERLAND at July 13, 2008 9:09 AM

CFWU- minus pu's
HSPU's 4th rung of ladder
Jumping pu's 3 -2x4's

Comment #78 - Posted by: verve at July 13, 2008 9:17 AM



great workout to do on the beach near my house! There is a set of pull ups bars near the boardwalk.

HSPU - had my feet against a tree but was able to do some unsupported.
L pull ups - WOW! those are hard. Most were done with my legs bent, or a slight kip.

Great workout!

Toronto Fire

Comment #79 - Posted by: Alex at July 13, 2008 9:21 AM


Did behind the neck press/push press instead of the HSPU's. HSPU are not my friend.....found out niether are behind the neck presses :-(

Last Time w/ 5'Pike Push Ups

26:19 Ouch!!

Comment #80 - Posted by: Damon Mosley at July 13, 2008 9:29 AM


assisted HSPU (need alot of work)

Comment #81 - Posted by: sam "college station" at July 13, 2008 9:34 AM

As Rx'd: 18:40

..those L-pull ups are something else!



Comment #82 - Posted by: BLACK DRAGON 6_27/F/160/5'5" at July 13, 2008 9:36 AM

body rows in smith machine


Comment #83 - Posted by: John Messano at July 13, 2008 9:40 AM


I didn't complete the entire workout because my HSPU and L-Shape PUs (and all PUs, for that matter) are pretty weak. I focused on holding the handstand position until muscle failure, then did as many L-PUs as I could until muscle failure. I will grab a partner the next time one of these workouts comes up so that I can push beyond my current limitations.

On a more positive note, I weighed myself this evening after dinner and found that I have dropped from 213 to 208lbs over the past 8 weeks; my Body Fat has dropped from 13.4% to 12.2% in the last 3 weeks; and my CFT has increased from 735 on 080530 to 805 on 080709. I feel stronger, look better, and am starting to draw interest in Crossfit from my fellow soldiers. The next hurdle is to clean up my diet so that I can continue to get leaner, stronger and faster.


Comment #84 - Posted by: Dave Smyth at July 13, 2008 9:46 AM

#63 Peter- So sorry to hear about your scare with RHABDO. Yes, you have to listen to your body on these WODs, as well as any strenuous form of exercise, no matter how fit you are! Glad to see you're back to doing WOds though.

Comment #85 - Posted by: Christin Street at July 13, 2008 9:49 AM


Comment #86 - Posted by: EJ at July 13, 2008 9:57 AM


9:32 HSPUs were assisted legs up- L shape.

Comment #87 - Posted by: kurtGP at July 13, 2008 10:02 AM

As R'xd


The L-pu became assisted by the time 9 rolled around and I still have to work on getting deeper on the handstands. Felt pretty good, considering I spend most of my days in the "beautiful" 120 degrees plus of the Anbar province! Thanks CF

Go Army

Comment #88 - Posted by: Dan CF Anbar at July 13, 2008 10:09 AM


Well I am severely deficient in the abs area i guess..as well as anything gymnastics-like.

Had to sub HSPUs with the variation of putting my feet up..but they were pretty high.. on some bleachers.
Also couldnt do more than 3 L pull ups.. so i just did regular ones.

But its only my second week, and I feel ALOT stronger already.

Comment #89 - Posted by: Matteucs at July 13, 2008 10:15 AM

So this looks like a great workout,

but Im still sore from yesterday in my core, chest and lats, i cant do muscleups so I substituted dips and pullups...Im thinking Ill take the day to recover. It seems like coach doesnt give you much time to adequately recover between working muscle groups...but maybe your recovery time goes down as you crossfit more.

Comment #90 - Posted by: Griffith Frank at July 13, 2008 10:18 AM

I forgot to time this one. I did most of the HSPUs assisted with some jumpstretch bands and nylon webbing. I broke down the L Pullups becuase of a minor strain in my left bicep that ha been bothering me lately.

Comment #91 - Posted by: will o. (29/m/6'2"/205 lbs) at July 13, 2008 10:19 AM

Wow, that video messed me up. I've shared that pain several times. It's cliche' but the good ones really do die young. Semper Fi

Comment #92 - Posted by: El Cobra at July 13, 2008 10:21 AM


jacknife pushups subbed for HS PU
Hanging L subbed for L PU

Comment #93 - Posted by: Lis at July 13, 2008 10:21 AM

As rx'd:
Couldn't get my head to the floor for the first three sets of HSPU's, but was able to with the smaller sets. Last three sets of L-Pullups were broken down into singles.
Great WOD!
Kelly Moore, you never cease to impress me-a fan in Tulsa

Comment #94 - Posted by: Barberic at July 13, 2008 10:24 AM

Best of luck with yr recovery Peter #67.
Does anyone know whether a mild case of rhabdo would be noticeable a few days after the wods which caused it? Been feeling completely wasted the last few days, did the 10k today, son told me I looked like I was going to die afterwards. Normally the 10k wouldnt bother me. Taken a few days off prior and still feel like I havent slept in 48hrs.

Comment #95 - Posted by: BrightonGeoff at July 13, 2008 10:28 AM

Say a prayer for the 9 brave troops who lost thier lives in the Pech Valley in Afghanistan today... Fair winds and following seas fellas, we've got the watch....

Comment #96 - Posted by: eamon 27.m.170.5'8 at July 13, 2008 10:35 AM

wod rx'd
snatch practice

Comment #97 - Posted by: Troy at July 13, 2008 10:42 AM

Great video! I was feeling very sluggish after working night shift until I watched the tribute to this American HERO! Thanks, Kevin, for your service and your sacrifice!

Comment #98 - Posted by: swatsgt124 at July 13, 2008 10:44 AM


cfwu x2 minus pull ups

18:16 i need to work on handstand pu.

Comment #99 - Posted by: KARIM at July 13, 2008 10:47 AM

L Pull-ups for the 1, 3 and 5.... 7 - 15 were strict pull-ups because my leg started cramping up AGAIN. Didn't want to take any chances at it getting as bad as it was yesterday. OW

I don't remember my time because when I finished I started cheering on the other people in my class. Bummer. I think it was like 23 minutes.


Comment #100 - Posted by: AllisonNYC_23/5'2/126 at July 13, 2008 10:47 AM

head to floor hspu 15,13,11 head to abmat 9 then quit, next time head to abmat for all

Comment #101 - Posted by: ccraft at July 13, 2008 10:52 AM

As Rx'd 12:52
Great WOD! Next Generation Crossfit Tulsa,OK

Comment #102 - Posted by: Chad Smith at July 13, 2008 10:53 AM

as rx'd

15:00 (hspu are my weakness)

Comment #103 - Posted by: JackM at July 13, 2008 10:58 AM


Comment #104 - Posted by: Indiana boy at July 13, 2008 10:59 AM

hspu were vertical with heals against the wall. Later rds of L-pullups I used a little kip. Look forward to next time I know my hspu will improve.

Comment #105 - Posted by: CRussell at July 13, 2008 11:02 AM


as rx'd although my range of motion was compromised a bit on the hspu as my shoulders fatigued.

Comment #106 - Posted by: justin at July 13, 2008 11:03 AM

Anybody going to Level 1 Certification in San Diego Aug 9-10? Would like to find someone to share accomodations cost with.

Email me at: slow_but_speeding41@yahoo.com



Comment #107 - Posted by: 41deuce at July 13, 2008 11:11 AM

Jordan, great job on the video brother!!

John, dude, I told you once, you are an animale!! Heck of tribute my good friend! Heck of a tribute!!

I had chills!

To all of you who in risky jobs, military, law enforcement, firefighters, etc, you all have my deepest respect. Continue doing great things in this world. Your efforts show everywhere!!! Look around, we would not be staring at highrises if it were not for studs who challenge those heights to create them. We would not walk confidently within those walls if it were not for our military protecting the country they stand in, if it were not for the law enforcers doing just that, and the fire fighters ensuring the over-all safety of them, as well as the countless others who challenge danger on a regular basis!! You all kick ass!!!!!!

Comment #108 - Posted by: Casey at July 13, 2008 11:16 AM


Uh, okay. It hasn't taken me that long to get through a wod in a long time. Clearly, I haven't practiced either move in a long time.


HSPU's to 1 AbMat depth and done with kipping
L-pulls were all kipped.

Comment #109 - Posted by: Shana A. CrossFit East Decatur at July 13, 2008 11:16 AM


as rx'd...11:43

hope to have this one sub 10 eventually

Comment #110 - Posted by: Ben CFC at July 13, 2008 11:20 AM

as Rx'd


Feels great to be back!!!

Comment #111 - Posted by: RC at July 13, 2008 11:21 AM

subbed elevated pushups for hspu....18:45

Comment #112 - Posted by: Soulsurfer at July 13, 2008 11:21 AM

This was a great one the first time when I could hardly do a HSPU, now that I'm decent at them (on wall, no paralettes, yet) it was even better.


after the 11 L-pullups I switched to N pullups as the L's were getting sloppy

Comment #113 - Posted by: Dave G. 22/M/185 CF Milford at July 13, 2008 11:21 AM

As rx'd
24:54. Slow today.

Comment #114 - Posted by: Mark & Theresa at July 13, 2008 11:23 AM


Had to lean over squat rack for handstand push ups.

Comment #115 - Posted by: Damon Barbour at July 13, 2008 11:24 AM


15 minutes

counter HSPU

I felt strong all the way around

Comment #116 - Posted by: LeeA at July 13, 2008 11:28 AM

as RX'ed 20:15

Comment #117 - Posted by: Herm @ CF Los Altos, CA at July 13, 2008 11:31 AM

42yom / 151

11:33(PR) as rx'd

2 minutes faster than last time. 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 neutral grip.

Post - 1.5 pood one arm swings, tgu's, and waiter walking lunges

Comment #118 - Posted by: mhlane at July 13, 2008 11:31 AM

28 m 170

Comment #119 - Posted by: brandonE at July 13, 2008 11:34 AM

19:48 w/ assisted hspu.

Comment #120 - Posted by: seth c at July 13, 2008 11:35 AM


As Rx'd


HSPUs against wall, partial rom (in fact: pretty short)
Towell-L-pullups, started seating on the floor.

Comment #121 - Posted by: Memuc at July 13, 2008 11:39 AM

29:49 as rx'd.

HSPUs are still taking me a while. Hope to get some work in before I tackle this one next time.

Comment #122 - Posted by: tom at July 13, 2008 11:41 AM

23 minutes which is much slower than last out. Previous was 14:56 but I seem to recall that I actually missed the 7/9 round. Anyway today's
workout was performed in a playground so much different. feet kicked up against a slide apparatus and L-pulls done from little handles that were attached to a large piece of wood. I haven't practiced hspu in a while due to some elbow pain and it showed.

Comment #123 - Posted by: Intent at July 13, 2008 11:42 AM

17:53 not very fun...abs, triceps and biceps still pretty sore from yesterdays workout. Started with L-pull ups then went to knees up pull ups.

Comment #124 - Posted by: Nickosaurus at July 13, 2008 11:42 AM


Five seconds longer than last time, but HSPU's were down to one AbMat instead of the two I used previously. L-pulls were all singles.


Comment #125 - Posted by: Laura DeMarco at July 13, 2008 11:42 AM


Comment #126 - Posted by: Gabe at July 13, 2008 11:43 AM

HSPU's are hard for me for balance so I did them against a wall for support for my legs... L-Chins not a problem, but I can't do too many chins in a row yet so I have to work on that...

as follows:

did this in 13:46

not too shabby

Comment #127 - Posted by: Jay at July 13, 2008 11:44 AM

as rxd......17:03..jb

Comment #128 - Posted by: JB at July 13, 2008 11:47 AM



HSPU - feet on 54-inch platform

18:30 (2 min improvement since March)

Comment #129 - Posted by: Pete - Decatur, GA at July 13, 2008 11:48 AM


HSPU were self-assisted with toes hooked over bar on squat rack and L-pullups were broken and eventually went to pullups and situps as noted

15 hspu
1 l-pullups
13 hspu
3 l-pullups
11 hspu
5 l-puulups
9 hspu
7 l-pullups
7 hspu
9 kipping pullups
9 situps
5 hspu
11 kipping pullups
11 situps
3 hspu
13 kipping pullups
13 situps
1 hspu
15 kipping pullups
15 situps

11:47 total
5 l-pullups

Comment #130 - Posted by: MCORRY at July 13, 2008 12:03 PM

as rx'd



Comment #131 - Posted by: Ticotexas at July 13, 2008 12:04 PM

36 M 169#

as rx'd: 9:13

Comment #132 - Posted by: DWag_AZ at July 13, 2008 12:06 PM

hspu's off 5 inch blocks so ears below hands at bottom
l-ups full ext of arms at start and finish, pause at bottom to start, no kip
9:50 PB with hspu to floor and strict l-ups

Comment #133 - Posted by: OPT at July 13, 2008 12:06 PM


Joined Crossfit almost 2 months now
18:25 as rx'd

First time attempting either HSPU or L-pull ups.
Can't wait to try them in a month or so.

Comment #134 - Posted by: Jason - Broken Arrow,OK at July 13, 2008 12:06 PM

#95 just read the news ... waiting for more details, if they become available


Comment #135 - Posted by: Rob in Texas at July 13, 2008 12:06 PM





Comment #136 - Posted by: Benjamin Sims at July 13, 2008 12:09 PM

crown of head to ground, tried to get decent form on L-pulls

Comment #137 - Posted by: mhollis at July 13, 2008 12:15 PM

Audrey Stepdaughter F/17/5'6"/120
First time crossfit, 15 pushups 1 pullups
13 3
11 5
9 7
For a time of 4:01. Great Potential.

Andy 49yr/m 6'/210
As rxed 15:14

Comment #138 - Posted by: Andy at July 13, 2008 12:19 PM

M/53/6'2"/230 lb.

modified as follows
jumping L pullups

overhead pushups with feet against bar in an L position

time: 10:57

Comment #139 - Posted by: Jimslatt at July 13, 2008 12:20 PM


Going mainstream...

Comment #140 - Posted by: LEF at July 13, 2008 12:22 PM

28:30 HSPU's 2.8 inches less than full ROM

Comment #141 - Posted by: Hari at July 13, 2008 12:24 PM


75# Presses and Strict Pullups
Started kipping at the end of the 9

Comment #142 - Posted by: BrettL at July 13, 2008 12:33 PM

sweet cant wait to get out of work to do it don't remember my last time but going right to the boardwalk to do it


Comment #143 - Posted by: tyler mcbride (longisland) at July 13, 2008 12:34 PM


4000 Meter Row
1 Mile Run


Feet elevated pushups
LPullups strict with full extension at bottom


Comment #144 - Posted by: Diane Paley Chicagoland at July 13, 2008 12:34 PM

Greg A warm up

500 M row

as rx'd 9:46

swim 500 M

Comment #145 - Posted by: shawn hultquist 36M 195lb CFT 1025 at July 13, 2008 12:44 PM

wod as rx'd

Comment #146 - Posted by: Sam L at July 13, 2008 12:47 PM


#107 Whoo-yah brother.

23’13” WOD subbed in 105lbs shoulder press for handstand pushups.
15’ rest.
4 mile run, 31’15”, incl. 1.5
15 minute rest.
10 muscle ups.
Practiced power cleans and pistols.

Comment #147 - Posted by: White Horse at July 13, 2008 12:51 PM



Jeez.. I haven't been CFing on a regular basis and feel out of shape now.. starting to eat more healthy with paleo style meals whenever possible, so I'm expecting to CF harder and hopefully recover better.

Comment #148 - Posted by: vtam at July 13, 2008 12:51 PM


Comment #149 - Posted by: baker-b at July 13, 2008 12:53 PM

Light warmup.

Subbed HSPUs with feet on neck-high object, piked form. (Felt something pull in mid-traps about halfway through HSPUs, but able to finish workout a few seconds off PR)


Finally saw a local, sports-oriented chiro who confirmed spine is fine, just some muscle imbalances and pulls in rotator cuffs, traps, left delt. Need to do some rehab exercises to correct this and take it easy on shoulder girdle. Find it hard though to pass up great workouts like todays... Did a lot of icing afterwards.

Comment #150 - Posted by: Chris M_38/M/175 at July 13, 2008 12:54 PM

I've done this WOD before, ironically after muscle-up/hspu/swing ("NATE" I believe)so the Lpullups should be pretty challenging after yesterday's WOD.

Saturday WOD in my backyard w/ no GHD... 9 rnds in 30 min of...
15 wlk lnge
12 knees to elbow (sub for not having a GHD)
12 good mornings 45lb bar (sub for hip xtension)
5 muscle-ups

Comment #151 - Posted by: Brian "rhabdo" Soriano at July 13, 2008 12:56 PM

For time:
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


As rx'ed 22:30, about 1:30 slower then the last time i did it (21:00 previous time), just have to train harder i guess, hspu is what killed me today.

Comment #152 - Posted by: Larry-CrossfitSuffolk at July 13, 2008 12:57 PM


18:39 modified

hspu with feet on 4ft tall boxes, butt up.
L pull-ups until last 2 sets, then N pull-ups, then kipping N pull-ups. those hurt the abs after yesterday's workout.

Comment #153 - Posted by: SAT at July 13, 2008 1:03 PM

As Rx'd


thats a good one

Comment #154 - Posted by: afwalsh at July 13, 2008 1:03 PM

As Rx'd


thats a good one

Comment #155 - Posted by: afwalsh at July 13, 2008 1:04 PM


16:02 PR

HSPU's almost all full rom, knees bent a little on the L-pullups. Avg HR 165, peak HR 185.

Comment #156 - Posted by: mas at July 13, 2008 1:05 PM


sub HSPU with elevated pushups ( about 3 feet high platform)

time- 22:52

not to good. but after my repeat miles workout yesterday I guess my body needed more rest.

USMC OCC-Class199

Comment #157 - Posted by: Matty K at July 13, 2008 1:05 PM

toes resting on 6.5 foot bar on power rack.

13:24 pr

Comment #158 - Posted by: Kevin McClellan 46/M/194 at July 13, 2008 1:09 PM


HSPUs done w/ feet supported on bar set at 71" above floor. Tried to get head under bar as close a possible to make them more vertical. Made sure that head touch floor each time.

L-pullups were doen w/ knees-only up . Can't do L's yet. Started to breakup around rnd 8. Each was then done in grps of 5 and 6. Rnd 15 were all jumping.

Comment #159 - Posted by: TimR at July 13, 2008 1:10 PM

m/26/6'3"/106kg (2nd week on CrossFit)

Did not get full ROM on the HSPU. Used a wall up to 11, then I had to switch to bent over press ups.

L pull ups I did ok up to 6, then I had to switch to jumping pull ups. I am doing my best to get my chest to the bar every one.

29mins, 53.76secs

Comment #160 - Posted by: Graynub at July 13, 2008 1:12 PM

did the downscaled version

did hspu with elevated legs
did seated pull ups instead of l pull ups because my l pull ups are not good enough.

time 10.54

Comment #161 - Posted by: erik at July 13, 2008 1:14 PM


Done at West Dennis elementary school on Cape Cod. Legs over some sort of monkey bars (not great ROM), L-Sits through set of 9, then tucks.


Comment #162 - Posted by: bingo at July 13, 2008 1:17 PM


20:02 (PR by 6:56)

HSPUs to top of head, LPUs to clavicle and ALMOST to full extension at bottom.

Comment #163 - Posted by: esteban at July 13, 2008 1:19 PM

ran 1 mile in heat

sbd smith bar for HSPU


last set of Ls broken and no chest,nose maybe. better days coming

Comment #164 - Posted by: budd M 49 167 cf1206 at July 13, 2008 1:24 PM

Blueskies, Fire Fighter

Comment #165 - Posted by: CCTJOEY at July 13, 2008 1:30 PM

as Rx'd


Comment #166 - Posted by: charles r jones at July 13, 2008 1:35 PM

no pull up bar available.....

15 13 11 9 7 5 3 1 of HSPU and sit ups....not 15 1 --- 13 3 --- 11 5......


Comment #167 - Posted by: Michel van Grinsven 22 / m / 178.5 lbs / 6'0 at July 13, 2008 1:40 PM

WU .5 mi walk on treadmill
1 mi sprint x 2

Comment #168 - Posted by: TJF at July 13, 2008 1:40 PM

Scaled back to regular pushups (96) and pullups (32), plus a mile (?) run, 25 minutes.

Comment #169 - Posted by: scott in geneva at July 13, 2008 1:42 PM

12:24 as rx'd
L-Pullups form sucked last set.

Comment #170 - Posted by: mrjling at July 13, 2008 1:43 PM



Comment #171 - Posted by: Nicholas at July 13, 2008 1:45 PM

HSPUs on smith bar, L pulls on smith cross member, very painful to the hands.
at old 201

Comment #172 - Posted by: BPemberton at July 13, 2008 1:47 PM


My goal was just to finish this workout actually doing all of the HSPU's. All of them were done with a kip, but I'm getting there.

Comment #173 - Posted by: Chachi_20/5'11''/192 at July 13, 2008 1:48 PM

L pull ups are still really bad. most of them were bent knees, or greater than 90 degrees. on a good note, did 15 straight hspu

TIME - 23:15(PR)

Comment #174 - Posted by: smithwick's at July 13, 2008 1:53 PM

Nic - 11:07 (PR), as rx'd

Katie - 10:18, modified HSPU, band L-pull

Comment #175 - Posted by: Haas_Greeley,CO at July 13, 2008 1:55 PM

Took about 45 minutes to do what i thought was this workout, came home to post and realized i did this wod as follows, 15/1, 14/2, 13/3, 12/4 and so on, so i can't post an accurate time.... or maybe i'll just do it again 3,2,1 go

Comment #176 - Posted by: JerseyCowboy1217 at July 13, 2008 1:57 PM

OOPs, did
more than rx'd.
Will pay attention next time!

Comment #177 - Posted by: BPemberton at July 13, 2008 1:57 PM

LOL BPemberton! I did the exact same thing! I was like man I am exhausted after this workout! Well don't feel to dumb I guess...

Not sure about the time I would guess somewhere in the 20 minutes range but considering we doubled it I guess it isn't an accurate time.

Comment #178 - Posted by: Kitsana at July 13, 2008 1:59 PM


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

14:22 (PR)this time Compare to 14:56

Need Smith for Balance. L-sit pull up were strong. Ab's a little sore from yesterday.

Comment #179 - Posted by: Eduardo @CF Pacifica at July 13, 2008 2:03 PM

22.m.138(gained 3-4lbs after last night's large dominos pizza and drinking).65"

as rx'd

Comment #180 - Posted by: Francis Vu Nguyen at July 13, 2008 2:03 PM

21:58 as RX with feet against the wall for HSPUs. Previous was 30:30 in March.

Comment #181 - Posted by: Josh G at July 13, 2008 2:04 PM

Dearest dearest dearest Coach, I have been following your programme for some months now and I just wanted to say 'Oh thank you.'
I had considerable knee damage a few years ago from a hunting accident and although I ran a marathon last year I had plenty of quirks, pain and aches when it came to certain exercises-basically I could not do a proper squat without my fear/weak knees getting the best of me.
Today Coach I did 8 over head squats with 70 pounds (proper ass to the floor squats!) And I just want to say thank you so much, this whole programme has rejuvenated my training and I am THRILLED with my improvements.
Thank you, thank Crossfit,
Yours, one grateful Irishwoman

Comment #182 - Posted by: fatmammycat at July 13, 2008 2:05 PM

6 minutes on last two sets

Comment #183 - Posted by: narco at July 13, 2008 2:06 PM


hspu against wall down to abmat. form a little skeptical towards the end on L pull-ups. needed a little kip on the last set


Comment #184 - Posted by: Jarod Kastning at July 13, 2008 2:13 PM


Both are weak so I scaled



Comment #185 - Posted by: J@SSA at July 13, 2008 2:13 PM

The video tribute makes me even more proud to be a part of this CrossFit community.
I think it's the ressurection of COMMUNITY. What the founding fathers had in mind when they were building our nation.
LEAD BY EXAMPLE! Collectively, we are bringing it back!
Thanks Coach Glassman. This thing is even more powerful that you had imagined!

Comment #186 - Posted by: kevin Suttmoeller at July 13, 2008 2:14 PM


As rx'd: 12:20
Previous time: 21:38

I was aiming for sub 10 but my core was killing me on the l-pullups, maybe next time

Comment #187 - Posted by: Gabe T. at July 13, 2008 2:18 PM


19:15 definitely not as RX'd

1st two sets of pull ups were fine. Middle sets were all just kipping (no L sit) and the last 2 sets were pretty much all jumping pull ups with a few kipping.

All HSPU's as RX'd

Comment #188 - Posted by: Scott at July 13, 2008 2:21 PM


HSPU Foot hooked on bar
Z-sit chins
Time: 17:48


HSPU feet elevated
Z-sit chins


Comment #189 - Posted by: prochargedmopar at July 13, 2008 2:27 PM

Scaled down to regular pushups (96) and pullups (32) plus one mile(?) run. 25 mins

Comment #190 - Posted by: scott in geneva at July 13, 2008 2:27 PM


6 min mile warmup

16:00 as RX'd

Comment #191 - Posted by: JJ at July 13, 2008 2:33 PM

ok... I can't find what the events WERE at the crossfit games!! Where do I look?

Comment #192 - Posted by: maddy at July 13, 2008 2:34 PM

14:50 hammer grip l pullups

Comment #193 - Posted by: quallnow at July 13, 2008 2:35 PM

wow great workout...lots of fun

Comment #194 - Posted by: trooperA at July 13, 2008 2:41 PM

Push ups w/ feet on smith bar- last 6sets weighted shoulder press
Assissted pull-ups on last 5 sets

Comment #195 - Posted by: Jason G 26/m/6'/175 at July 13, 2008 2:44 PM


For time:
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

Comment #196 - Posted by: Alfie at July 13, 2008 2:53 PM


Just look in here

You'll find two videos that explain everything

Comment #197 - Posted by: M@ at July 13, 2008 2:53 PM


3 x cfwu

as rx'd


Comment #198 - Posted by: tim p_az at July 13, 2008 2:55 PM


As Rx'ed-

Both L-sits/pullups and HSPUs are getting much better

Best moment of workout (at a globo-gym): after the second set as I'm about to jump onto the bar for my pullups, a gentleman taps me on the shoulder and points to the space of wall where I had knocked out my first 2 sets of HSPU and just says "BADASS"

Crossfit makes badasses
Thanks Coach

Comment #199 - Posted by: Doc Monster at July 13, 2008 3:02 PM

Felt very lethargic today. It didn't help that these are two movements I am not able to do as rx'd.

First two rounds the L pullups were J pullups. The rest of the rounds did kipping pullups and knees to as far as they would go.

HSPU started each round against the wall with limited ROM, maybe 3 inches, then finished the round with feet propped on bar at shoulder height. Last two rounds all against the wall.


Comment #200 - Posted by: SueAnne/F/48/5'6"/130 at July 13, 2008 3:08 PM


Squat clean 3x4 #135

WOD done in 16 mins

Comment #201 - Posted by: davej at July 13, 2008 3:11 PM

19:42 - full ROM HSPU (smith assist, rounds 11-5)

previous = 24:28 - full ROM on HSPU
previous = 17:29 - low ROM on HSPU

Comment #202 - Posted by: ChadC at July 13, 2008 3:11 PM


27:24, full rom throughout

Comment #203 - Posted by: pipes at July 13, 2008 3:12 PM


L's switched to N's on last set of pull ups


Comment #204 - Posted by: patrickh at July 13, 2008 3:14 PM

scaled w/ bridged HSPU, strict PU first one (I can only do one) jumping for the rest


Comment #205 - Posted by: ether 32/m /5'9"/190 at July 13, 2008 3:16 PM


Comment #206 - Posted by: Tyler at July 13, 2008 3:16 PM

8:30 had to bend knees on L pullups and cant balance for handstand p.u. had to balance on a bar

Comment #207 - Posted by: cold soldier at July 13, 2008 3:17 PM



Comment #208 - Posted by: Turtle 30/m/5'11/167 at July 13, 2008 3:18 PM

Subbed standard pushups and 80# weight assist pullups

Not a strong showing. Haven't done a CF workout in several months and it shows.

Comment #209 - Posted by: jbones at July 13, 2008 3:29 PM


as rx'd

18:20 (PR)

Comment #210 - Posted by: MWade at July 13, 2008 3:31 PM


as rx'd

23:09 (PR)

Comment #211 - Posted by: CAM at July 13, 2008 3:33 PM



Comment #212 - Posted by: pat d at July 13, 2008 3:34 PM

Great work CAM!

Comment #213 - Posted by: MWade at July 13, 2008 3:34 PM

21m 41s

not quite as rx'ed though - did L chin ups and I didn't get good depth on all HSPU. Also started mixing in a few negative L-chins when I got up to 11.

almost 5 min faster than last time though :)

Comment #214 - Posted by: David Vessey at July 13, 2008 3:36 PM

29 yom, 180 lbs

16:24 as rx'd

18:47 last time

Comment #215 - Posted by: Jeff Weltmer at July 13, 2008 3:40 PM


Mostly tuck pull-ups, feet supported for HSPU


Comment #216 - Posted by: Daniel Susskind at July 13, 2008 3:44 PM


As Rx: 11:44

PR by 4:05.

Comment #217 - Posted by: rjf at July 13, 2008 3:52 PM



Had to break up reps for those nearing the 9 to 15 rep range.

Comment #218 - Posted by: James at July 13, 2008 3:57 PM

Did HSPU for first two sets and L-PU upp to rep 4 in 3rd set. Then push-ups with elevated legs and kipping pullups.


Comment #219 - Posted by: LeifurGeir/M/38/6'1"/200 at July 13, 2008 3:59 PM


i had to sub push ups with my legs on an exercise ball for hspu. i also subbed jumped pull ups for L pull ups.

my time = 7:45

Comment #220 - Posted by: ted apollo at July 13, 2008 4:02 PM

33 yom 235 bwt

hspu's (partial ROM)
ring L-pull-ups (bad form need to work on this)

time 31:47 stopwatch got messed up in the middle so probably a minute or two higher. Still a tough workout

ran .75 miles home

Comment #221 - Posted by: brian t at July 13, 2008 4:03 PM

cfwu x1

I totally messed up by doing 15,14,13 ect and 1,2,3 ect. No wonder it took my over an hour!!! I was thinking what the hell is wrong with me.

080713 over an hour, did WOD incorrectly.
080321 17:15

Comment #222 - Posted by: Adam W 39/5'7"/179 at July 13, 2008 4:04 PM

As Rx'd


First time did L-pull-ups with this WOD.

Comment #223 - Posted by: kim Phan 27/F/115 CrossFit Emerald Coast at July 13, 2008 4:05 PM

CFWU x 3 - pullups

as rx'd:


HSPU were down to 3 paperbacks, L-sits deteriorated to J-sits due to pathetic flexibility.

Time for a beer ...

Comment #224 - Posted by: Harpo m/41/5'7"/145 at July 13, 2008 4:06 PM

Scott M 6'5" 210lbs

Crossfit workout #2

13:39- Had to hook feet on smith machine bar for the HSPU. L-Push Ups towards the end were a little ugly.

Comment #225 - Posted by: Scott M at July 13, 2008 4:06 PM


Time: 18:45 as RX'd

Comment #226 - Posted by: Brent Maier at July 13, 2008 4:13 PM

Me: 41yo/M/5'10"/172lbs

Warm Up: Greg A's WU 10 reps per exercise.

WOD: 39:42

HSPU: Head down to four 5lb plates stacked up which is a little less than four inches high. At the top I focused on getting my shoulders to my ears with a good shrug. All sets were broken above the 8th set. The most accomplished on one set was 12. Someday soon I want to be able to get down to the floor and back up.

L-Pull Ups: Hands facing away. Full Range of motion getting chest to the bar on most reps. At the bottom I could not lock out my arms to save my life. It was like my shoulders would come out of the socket if I locked out my shoulders. If I turned the grip to a chin up grip, palms facing towards me I could lock out my arms, no problem. Did anyone else notice this? All sets broken after the 8th set.

I have come to a point in my crossfit journey were in order to get better, I must slow down and refine my technique on every exercise. If I am going to get faster, I have to hard wire the perfect repetition of every exercise into my DNA. My PR for this WOD is more than half of what it took me today but my repetitions were very correct today. I'll crank the intensity back up as my form gets video ready.

Have Fun, Train Hard,


Comment #227 - Posted by: Billy at July 13, 2008 4:23 PM


Finally a workout under 90 degrees...only 89!

HSPU - Back against the wall
L pullups as rx'd


Comment #228 - Posted by: Rick Cantu at July 13, 2008 4:26 PM


HSPU against tree in front yard. Head to grass.
L-pull-ups on rings


The 11-13-15 L-pull sets were tough. Broken into 3s

Comment #229 - Posted by: ScottE at July 13, 2008 4:27 PM

Workout Sunday:

4+ hour hike up Manquehue today . . .

1 hour ultimate frisbee . . .

WOD as rx, did not time it.

At Nido playground, little ROM on HSPU but getting much better, DH L-pullups palms facing each other.


Comment #230 - Posted by: chilegringo m/40/6'/199/21% at July 13, 2008 4:27 PM


WOD as rx'd


Comment #231 - Posted by: Travis H at July 13, 2008 4:33 PM

19:35. HSPUs were head to a 2" squishy mat. Pullups were mostly Ls, but as I fatigued there were a few "h" shapes.

Comment #232 - Posted by: Norma at July 13, 2008 4:43 PM

CFWU x 3
as rx'd
7:00 min.

about three minutes faster than last time.

Comment #233 - Posted by: Augie 73 at July 13, 2008 4:44 PM

hspu/L-pullup WOD

time: 15:30 (pr)

hspu ROM could have been a little more consistent (head did not touch floor on all reps) L-pulls were chin over bar. this is a marked improvement. It took approx. 20 min to do 50 hspu a little over 1 month ago.

Comment #234 - Posted by: RLPack at July 13, 2008 4:49 PM

Oh man ...

HSPU's against wall at about 70 degrees. ROM no more than a few inches...

L Pull-ups mostly jumping with eccentric contraction, hips and knees 90 degrees.

Years of running, no upper body work till now. It shows ...

Ah well, gotta start somewhere!

Comment #235 - Posted by: TonyTheChiro (39yo, 5'10", 158lb) at July 13, 2008 4:49 PM

oh yeah ... 13:32!

Comment #236 - Posted by: TonyTheChiro (39yo, 5'10", 158lb) at July 13, 2008 4:50 PM

15:12 as rx'd
HSPU on parallettes ear to bar depth.

My abs aren't so sore now. Tomorrow will suck.

RIP Kevin. I like to kid about my brothers and sisters in the red trucks, but I love all you boys and girls.

Comment #237 - Posted by: freddy c._one world at July 13, 2008 4:53 PM

As Rx'd
Head in contact with floor on every rep and full L and full ext on every pull up



Comment #238 - Posted by: Ryan Thompson-CrossFit BWI at July 13, 2008 4:57 PM


24:37 HSPU's against wall. Used the preacher curl pad as a support for the bottom of the L pullups. Palms facing in.

Comment #239 - Posted by: Neil in Lakeland, Florida. at July 13, 2008 5:06 PM

14:54 as rxed
calgary stampeed is over feeling better.
time to get back on track

Comment #240 - Posted by: KSC at July 13, 2008 5:27 PM

J: 17:13 As Rx'd (HSPU nose to deck)

Comment #241 - Posted by: jeremy and nicole at July 13, 2008 5:27 PM

Did yesterdays WOD today: 5 muscle ups short of 12 rounds

will post results to this WOD tomorrow.

Comment #242 - Posted by: MarcusG 5'9" 167 at July 13, 2008 5:32 PM

Anyone who can do this as prescribed is just the bomb. I cant believe anyone could be in this type of shape.

34 YOA, 5'11", 210#

I did assisted pullups for 15 reps and pushups for 15 reps for first 2 supersets. Then 10 for the pullups and 15 for the pushups for about 8 sets. After that I was smoked and only did 5 pullups to 10 pushups for remainder. My abs are super sore from the WOD yesterday.

My time was onlu 13 minutes, but there was some major cheating going on since I am not in shape to perform as rx'd. Hope to get the fat body in shape soon though.

Comment #243 - Posted by: bill at July 13, 2008 5:33 PM

CF Overload, thank you for sharing the video.

Comment #244 - Posted by: Jeff at July 13, 2008 5:35 PM


Comment #245 - Posted by: Andrew Wilson at July 13, 2008 5:36 PM


15:50, sub HSPU's with feet on box, almost perfect vertical alignment of upper body. Hope to have rx'd HSPU's soon.

better half, f/23/5'5"

11:17, sub HSPU's with knees on box and l-sit hold from pull up hang for L-PU's.

Comment #246 - Posted by: jticknor_USF at July 13, 2008 5:42 PM

30yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

HSPU done with feet on rack.
Time: 19:57
Foam roll after.

Comment #247 - Posted by: Sesoku at July 13, 2008 5:48 PM

as rx'd:
forehead to ground
all good pull-ups except last set had to use tucked knees

Comment #248 - Posted by: Bman19 at July 13, 2008 5:50 PM


not as good as last time - 20:32

Comment #249 - Posted by: john g at July 13, 2008 5:51 PM

13:30 PR Old time was 27 minutes Go Crossfit.

Comment #250 - Posted by: jakers at July 13, 2008 5:54 PM



HSPU w/ hands a little more than shoulder width apart. Head to a 25 lb plate.
L-sits w/ strict form and full ROM on every rep

Comment #251 - Posted by: R_Spad at July 13, 2008 6:01 PM



HSPU done against wall (actually a fence). Last 15 L Pull-Ups were just ugly.

Comment #252 - Posted by: randi at July 13, 2008 6:05 PM

Scaled: regular push-ups & jumping pull-ups

Comment #253 - Posted by: Mandi 32/f/5'2/103 at July 13, 2008 6:13 PM

Alright, so I hit the "stop" button on my stopwatch on accident after the first 3 sets. So, judging on approximately how hard each following set was, I can estimate the following:

6:20 (on the clock) x 2.5 =


I was doing assisted HSPU with my feet on a 4 ft bar. I was moving my torso directly down over my head. I also did N pull-ups...and maybe a few h pulls.

Comment #254 - Posted by: Tim 27/m/195 at July 13, 2008 6:14 PM


CFWUx3 subbed push ups for pull ups & subbed 5 ring dips for dips.

As rx'd 15:31

I need to work on my HSPU a little. I would say around 85% rom.

Also did July 13 2007 WOD

Bench press 1x1x1x1x1x1x1

I warmed up a little, and then

Comment #255 - Posted by: jason at July 13, 2008 6:23 PM


Can't believe I picked today to start posting my times etc!!

Subs? um, yes.
Scaled? yoooooooooou betcha.

Pullups - gravitron - offset at 55 lbs
Pushups - knees

08:09:36 will up the difficulty level next time.

Thanks Crossfit.

Comment #256 - Posted by: bonnie at July 13, 2008 6:23 PM

I also did the bike for 25 min.

Comment #257 - Posted by: jason at July 13, 2008 6:24 PM

M 27yo 180# 5'8"

as RX'D


first time PR

Comment #258 - Posted by: KESSLER at July 13, 2008 6:24 PM

15k Boilermaker in Utica, NY in the a.m. and tonight is my last shift at the fire house so I did the wod too.

14:00 with head to floor every rep. L-pull ups broken after 5. Good times!!

On another note, the first time I ran the Boilermaker I was running 25-30 miles a week. That was two years ago and since then I haven't run anything more than a 10k and doing CrossFit. I ran it about two minutes faster this time. CrossFit is the S#@*!!

Comment #259 - Posted by: Nolan at July 13, 2008 6:25 PM

26:01 as Rx'd

...a little hungover :/

Comment #260 - Posted by: Jack M/22/190/6' at July 13, 2008 6:29 PM

as rx'd 21:20

HSPU's feet against wall, went down about half way each rep. can't quite touch head for all those reps yet. definitely the slowing factor. reach muscle fatigue quickly with no assistance.

L-pullups were with hands facing toward me, chin over bar each rep.

Comment #261 - Posted by: Ackfit M/28/6' 1"/195 at July 13, 2008 6:31 PM

19:09 HSPU on parallettes. tried to go as far as possible each rep. L-pulls done on the steps leading up to my front door. interesting grip.

Comment #262 - Posted by: Drew McKenzie- Savannah, GA at July 13, 2008 6:31 PM

26:17, did the wod twice, thought it was bad the first time try it two times, wanted to get it right so i could post a accurate time

Comment #263 - Posted by: JerseyCowboy1217 at July 13, 2008 6:32 PM

135 shoulder press instead of handstand pushups


Comment #264 - Posted by: scugs at July 13, 2008 6:32 PM

Puppy version from BrandX.
Recovering from elbow tendinitis.
HSPUs with feet on desk.
Did about 3 total pullups, rest negatives.
L sits were just a few seconds using chair to hold myself up.

Comment #265 - Posted by: Camille at July 13, 2008 6:32 PM

First three sets of HSPUs done as RX'd. Then forehead to two abmats.


Comment #266 - Posted by: overtime M/34/6'1"/195 at July 13, 2008 6:41 PM


used modified HSPU, and pullup assist machine

Comment #267 - Posted by: Seiji_30/M/203 at July 13, 2008 6:44 PM

head to abmat otherwise as Rx'd

1st time: 21:28


Comment #268 - Posted by: carcus at July 13, 2008 6:47 PM


As Rx'd (well, the L's were a little crooked)


Comment #269 - Posted by: toby or not toby at July 13, 2008 6:48 PM

OK...scaled everything. As a former gymnast...love the Handstand pushups.... especially everyone in globo gym staring at me, looking like I'm crazy! FUN.

10 Handstand Pushups
1 L Pull up... WOW was really surprised at how hard this was...yet I
was able to DO IT!! Yee-ha!
5/5 (2 regular pullups)
4/6 (2 regular pull ups)
3/8 (5 regular pullups)
1/ 10 (8 regular pullups)

A sad 28 mins......

The failure of the L pull ups was amazing!! It was SO hard!! I would get half way up thinking I got it.. and uh-uhhhhh. No can do. FUN challenge!! Thanks COACH!!!!!!!!!!!!!

Comment #270 - Posted by: Heidi at July 13, 2008 6:49 PM


adjusted numbers:
10 HSP
2 strict pull ups
4 strict pull ups
6 strict pull ups
8 strict pull ups
10 strict pull ups


practiced some L pull ups afterwards

HSPs are getting a lot better, I couldn't do any a year ago

Comment #271 - Posted by: izzo at July 13, 2008 6:50 PM


As rx'd - 25:30

HSPU on smith machine/tee pees

Comment #272 - Posted by: tdapnyc at July 13, 2008 6:52 PM



Comment #273 - Posted by: JAF at July 13, 2008 6:55 PM


Attempted HSPU for 1st time, 4th week of CF, 2/3 of the way succesful, balance biggest problem.

Decline Push-ps 15,12,9,6,3,1
Tucked Knee Pull-ups 1,3,6,9,12,15



Decline Push-ups 10,8,6,4,2,1,
Jumping Pull-ups 1,2,4,6,8,10


Comment #274 - Posted by: Andy & Quinn at July 13, 2008 6:56 PM

M 27, 166#

Did "Kevin" instead. Wanted to really go for it so I wore a 40# vest for the 1st rd...very bad idea. Should have left the vest at home. The first round alone took me around 15-16 minutes, after that just bodyweight. I forgot to start my watch until after the row in the 1st rd., and I had to run across my gym, up and down stairs, all while arguing with someone doing a circuit on every piece of equipment in the room. Subbed sprints for the sled drag, couldn't think of an adequate alternative. I gave it everything I had though. A lot of funny looks today.

Total time approx 42:00

My thoughts are with Kevin's family, and all Firefighters out there. Thank you!!

Cody McHugh, Volunteer Firefighter - Golden, CO

Comment #275 - Posted by: Cody Mc at July 13, 2008 6:58 PM

By the way... anyone else have elbow issues? My left one has been hurting for about two weeks...since the snatch day... must have been bad form?? What can I do??

Comment #276 - Posted by: Heidi at July 13, 2008 7:01 PM


As Rxd


Comment #277 - Posted by: steve at July 13, 2008 7:01 PM

m-66-5'10" 175
warm up ran 5 miles @6500 feet on mountain trail
assisted hspu- feet on a 48" box
L-pull ups as rx'd
50 ghd
50 back extensions
30 kettlebell single hand Right/left 17.5 #
12-over head weighted incline set ups @12.5#
24-over head weighted incline set ups @7.5#
2 minute free stand on 36" ball for core

Comment #278 - Posted by: roger strand at July 13, 2008 7:09 PM

15:50 Assisted hspu with my feet on a 2 foot box. I tried to keep my torso as verticle as possible. Subbed regular pu and jumping pu after round 2.

Comment #279 - Posted by: Andy A at July 13, 2008 7:11 PM


assited Hspu
l pull ups knees parrellel to floor

Tough workout

Comment #280 - Posted by: elroy brooks at July 13, 2008 7:19 PM


as rx'd


Comment #281 - Posted by: Rich K at July 13, 2008 7:23 PM


subbed decline pushups for HSPU
regular pull-ups for L

Comment #282 - Posted by: Nipper at July 13, 2008 7:24 PM


Full HSPU to floor, no assist
L-PU dead hang

21:40 as Rx'd

Comment #283 - Posted by: Mark Rosen at July 13, 2008 7:32 PM

did the scaled version of 12. I still can't do true hspu's. I have to hook my feet on a bar with knees bent. My L pu's were in sets of 3 and 4. 24:24, not too happy with this result. I know what I need to work on. It's all good.

Comment #284 - Posted by: Kristian V at July 13, 2008 7:32 PM

did the scaled version of 12. I still can't do true hspu's. I have to hook my feet on a bar with knees bent. My L pu's were in sets of 3 and 4. 24:24, not too happy with this result. I know what I need to work on. It's all good.

Comment #285 - Posted by: Kristian V at July 13, 2008 7:32 PM

did the scaled version of 12. I still can't do true hspu's. I have to hook my feet on a bar with knees bent. My L pu's were in sets of 3 and 4. 24:24, not too happy with this result. I know what I need to work on. It's all good.

Comment #286 - Posted by: Kristian V at July 13, 2008 7:33 PM

Did HSPU the first 28, then switched to parallete push-ups w/feet on 24" box...mostly N-Pulls


Comment #287 - Posted by: B. Rhaly at July 13, 2008 7:49 PM


almost a 2 min improvement. replaced L-pullups with L-sits and pullups. Fett on roman chair for HSPUs

Comment #288 - Posted by: jc at July 13, 2008 7:51 PM

Still on 75%, so I cut out the both 15/1 sets. 14:18, still suck at Hspu's

Comment #289 - Posted by: ScottMacArthur at July 13, 2008 8:08 PM

as rx'd:


Comment #290 - Posted by: Mason at July 13, 2008 8:22 PM

perfect for the station... i got it done in 15:44 while the other firefighter got it in 18:32. HSPU's kicked our tails.

Comment #291 - Posted by: justin garcia at July 13, 2008 8:23 PM

25:29, as rx'd.

Comment #292 - Posted by: Troy/200/6'4"/St. Louis at July 13, 2008 8:27 PM


As Rx'd:


Comment #293 - Posted by: Duke at July 13, 2008 8:33 PM

M/23/150 GregAWu

Same format as last time, 28:04 PR

Comment #294 - Posted by: Y. Zhou at July 13, 2008 8:34 PM

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

Compare to 080321


Comment #295 - Posted by: Louis Herrera Jr. 49 70" 181 at July 13, 2008 8:38 PM


Sub knee-tuck pullups
(kipping for 13 & 15 sets)


Comment #296 - Posted by: LMD_Mike at July 13, 2008 8:53 PM


Sub knee-tuck pullups
(kipping for sets 13 and 15)


Comment #297 - Posted by: LMD_Mike at July 13, 2008 8:55 PM

HSPU are getting better this time my head was 6"-8" off ground legs fully extended, even did one with legs unsupported by wall. L-pulls felt good. Broken sets from 9 on.



Comment #298 - Posted by: KevinL at July 13, 2008 8:57 PM

I should not have done so many C+J yesterday, this hurt today.
Last couple sets of the L-pulls were ugly jumping ones. Pretty damn beat now, haha.


Comment #299 - Posted by: Muffin at July 13, 2008 9:03 PM



Comment #300 - Posted by: tw at July 13, 2008 9:06 PM


breakfast: run 45 minutes = 6 miles

work work, play/win rec league bball game,

400m run, cfwu, db swings (55#), 400m run

hspu vertical, heels against wall, touch forehead to floor (some actually got nose to floor), press to full elbow lockout w/active shoulder
L-pullups with varying grips

time = 15:40

Comment #301 - Posted by: cleverhandz at July 13, 2008 9:10 PM

19' - P/U done at 6' above shoulder height in the front leaning rest. LPUs done with difficulty. Had to break down later sets into 6s, 5s and 4s.

Comment #302 - Posted by: jdduke at July 13, 2008 9:25 PM

!Did the whole thing exactly backwards for some reason
L-chinups were fairly sloppy
Last 26 HSPU's were partial and negative reps. All before that were heels to wall, top of head to ground.
All while juggling apples

Comment #303 - Posted by: captainampersand at July 13, 2008 9:33 PM

Jennie: 27 F 160# 5'9"
For time:
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

Time= 18:50

Comment #304 - Posted by: JennieLee at July 13, 2008 9:35 PM

Subbed L pull-ups with pull-ups and sit-ups. Also had to have someone assist with holding my legs on HSPU's.


Comment #305 - Posted by: Taylor at July 13, 2008 9:39 PM

MGySgt. USMC M/46/6'2"/202

As Rx'd but I forgot to start my stopwatch on this one. Lowered my pull up bar to allow me to start from a seated position.

Inside of the elbows/tendons still tender.

OooRahh CrossFit

Comment #306 - Posted by: W.D. at July 13, 2008 9:46 PM


Jumping L pullups and 25lb db's shoulder presses

Comment #307 - Posted by: Adam B at July 13, 2008 10:10 PM


Did yesterday's and today's WODs back to back. Didn't hurt as much as I thought it would.
HSPU were assisted with feet on a bar on the top rung of the squat rack.

As RX'd:


Comment #308 - Posted by: Jack - South Korea at July 13, 2008 10:11 PM


As RXed: 20:26

Comment #309 - Posted by: FnTX at July 13, 2008 10:23 PM

38:30 RX, strict form on everything.

Comment #310 - Posted by: Maximus @ CF East Bay at July 13, 2008 10:46 PM

11:34 As rxd

Form on last set of L pull ups was a bit ugly


Comment #311 - Posted by: LT22 at July 13, 2008 10:49 PM

M/23/6'/190 (dropped 10 pounds in 1.5 months)

-"h" pull-ups
-elevated push-ups (torso vertical, feet on a 24" bench)
-reps as Rx'd


Finished it off with some negative pull-ups and 95/115# presses.

Comment #312 - Posted by: Brady at July 13, 2008 11:13 PM

M 37 5'10" 151.5#

HSPU (knees on table) + asst L ups (low bar)


Comment #313 - Posted by: Apollo Lee at July 13, 2008 11:30 PM


Jumping PU (kipping form) 15,13,11,9,7,5,3,1
HSPU 1,3,5
Elevated leg PU 7,9,11,13,15

--10 min flat--

10 minutes practicing L-sits

Comment #314 - Posted by: DGaz at July 13, 2008 11:56 PM

WOD 15.04
hspu's with only small range of motion,still working on balance!
l pu's ,looking ugly last few rounds,legs gettin closer to ground each round!

Comment #315 - Posted by: Pedro Barrera,Scotland at July 14, 2008 2:29 AM


As RX'd


Sub'd last half of last 4 sets of hspu's with steep incline pushups (body at 45 degree angle with wall). Also sub'd last set of L-pulls with regular kipping pulls. It was a bruiser.

Comment #316 - Posted by: Sams at July 14, 2008 2:43 AM


Comment #317 - Posted by: TomO at July 14, 2008 2:59 AM

as Rxed

Comment #318 - Posted by: Adc (CrossFit Sydney) at July 14, 2008 3:20 AM



had no energy

Comment #319 - Posted by: Stretch at July 14, 2008 3:48 AM

As Rx'd post all-day painting in the sun...pretty tough...21:23

Comment #320 - Posted by: mike in the ro at July 14, 2008 4:01 AM

15:58, as rx'd.

Comment #321 - Posted by: rpo at July 14, 2008 4:02 AM


2500M C2 Row warm-up.

Subbed monkey bar foot hook on the HSPU's.

L-pulls were pathetic.


Comment #322 - Posted by: Rob F at July 14, 2008 4:36 AM

warm up: 1 mile run
WOD: as rx'd - 9:27

Comment #323 - Posted by: Seth at July 14, 2008 4:44 AM



My abs are still killing me from the GHD sit-ups.

Scaled HSPUs (feet up)

L pull-ups subbed for a deteriorating mash of strict, kipping and finally, jumping pull-ups followed by the same number of knee raises.


Comment #324 - Posted by: Pinstripes & Pedals at July 14, 2008 4:59 AM


Comment #325 - Posted by: Jimi_32/5'9/150 at July 14, 2008 5:11 AM

27:15 as rx'd

Comment #326 - Posted by: jb305 at July 14, 2008 5:15 AM

34:02. By no means were all my HSPUs 'nose to floor', but I'm steadily improving in that department.

Comment #327 - Posted by: Deuce - 32m/5'8"/145 lbs at July 14, 2008 5:27 AM



15 HSPU (head to ~5" stack of boards)
1 pull-up followed by L-hang
1 pull-up & L-hang/2 tuck sits, 5 sec
2 pull-up & L-hang/3 tuck sits, 5 sec
2 pull-up & L-hang/5 tuck sits, 5 sec
3 pull-up & L-hang/6 tuck sits, 5 sec
3 pull-up & L-hang/8 tuck sits, 5 sec
4 pull-up & L-hang/9 tuck sits, 5 sec
4 pull-up & L-hang/11 tuck sits, 5 sec

Comment #328 - Posted by: nutfam at July 14, 2008 5:36 AM

as Rx'd 13:02

Comment #329 - Posted by: Deepak 5'11"/167/m at July 14, 2008 5:52 AM

13 Min

Comment #330 - Posted by: fitz at July 14, 2008 5:58 AM

M 51 69 175
As rx'ed 35:15
Had my son spot balance during the HSPU's. "Dad, why is your face all red? Good work out after a long day at the lake. Thought I was going to have to pull a Jack Lalane when the pontoon's motor wouldn't start. Actually, I was getting excited about the prospect.

Comment #331 - Posted by: monroe at July 14, 2008 6:34 AM


Can't do handstand pushups or L-pullups...yet

18:48 -- Kipping pullups, and push ups with feet elevated

practiced holding handstands for 10 seconds at a time...and did some leg raises as well

Comment #332 - Posted by: D Craig at July 14, 2008 6:56 AM


Can't do handstand pushups yet so elevated my feet instead. For L-pullups I brought my knees up but didn't extend my foot out.


Comment #333 - Posted by: elliott at July 14, 2008 7:03 AM

CFWU (5 pu's and 5 dips per round)

As Rx'd - 22 min

Comment #334 - Posted by: Derek Brostek at July 14, 2008 7:21 AM

HSPUs with forehead to the floor

Comment #335 - Posted by: JENNY O. 37F/125# at July 14, 2008 7:29 AM

As Rx'ed 25:30

HSPU's --> vertical leaning slightly against wall, bringing head 3/4 of the way down to floor (almost there!)

L-PU's --> unbroken until about the 11 set, chest to bar on almost every rep with full extension of legs

HSPU's still need to get better

Comment #336 - Posted by: Mark Nelson at July 14, 2008 7:35 AM


17:19 as Rx'd

HSPU's on parallette's & most sets broken. All L-pull up sets unbroken except for 13 and 15.

Comment #337 - Posted by: Travis from Reno at July 14, 2008 7:44 AM


Still in shoulder re-hab (or "pre-hab", since I'm trying to avoid surgery), so I subbed 20-lb. shoulder presses for the HSPUs.

But... I did manage to do my first real bona fide L-PUs today, which I was pretty stoked about! Couldn't do them the whole time, so I went to N-PUs, then straight pull-ups, then kipping. So it was 1-L, 3-L, 5-L, 7-N, 9(4-N / 5S), 11-S, 13-K, 15-K.

Comment #338 - Posted by: celeste b. | F | 28 | 5'7" | 135 lbs. at July 14, 2008 7:54 AM


as rx'd


beat my old time by 3:22

Comment #339 - Posted by: Atreyu at July 14, 2008 8:03 AM

Nicole: 50:55 YIKES!

Could not put my legs straight out, but had my knees up and legs
about 1/2 straight. The HSPU's were vertical, but had one leg hooked onto a bar and the other leg straight. I am definitely weak with this workout, but something I just need to work on.
The video was inspiring and motivating to say the very least. I thought of it throughout the entire workout.

Comment #340 - Posted by: jeremy and nicole at July 14, 2008 8:08 AM

amundson wu:

Head to abmat on handstand pushup's

first time doing handstand pushup's without heels on racked bar. humbling. going to put handstand pushup's into my warm up 3sets of 3 to start until i can get 15 in a row.

Comment #341 - Posted by: difchip m/6'2"/205/CrossFitGP at July 14, 2008 8:09 AM

"Puppies" for time:


Comment #342 - Posted by: peejay2 at July 14, 2008 8:40 AM


Subbed HSPU with Z press feet on a bar, problem with getting my torso vertical, need to work on that.

The last 2 sets of L-PU were kipping PUs.

Crossfit Sverige

Comment #343 - Posted by: Tobias32/6'2"/210 at July 14, 2008 8:56 AM

45:05, but managed all the pullups as L pullups and did my best impersonation of a handstand pushup against the wall. Not quite the best depth, but it's a huge improvement.

Comment #344 - Posted by: mark L at July 14, 2008 8:57 AM

50 minutes
Assisted pull-ups (counterweight 60 lbs) + leg raises
Shoulder press with 50 lb bar

Comment #345 - Posted by: Fern at July 14, 2008 9:04 AM


Subbed L-Pullups for regular pullups


I loved this workout!

Comment #346 - Posted by: crystal at July 14, 2008 9:05 AM


13:55 as rx'd

Comment #347 - Posted by: Ralphy at July 14, 2008 9:09 AM


band assisted HSPU
fairly strict L's

Comment #348 - Posted by: bckcntryskr at July 14, 2008 9:17 AM

3 cfwu 10
20:18 w/ substitutions

Comment #349 - Posted by: Mark R at July 14, 2008 9:26 AM

14:14, hspu with feet over the smith machine bar and they still sucked. Tried not to pull at all and use shoulders, no place in the fitness 19 to do these. Broke up the pull ups some at the end..sets of 5 and used mixed grip (reg grip and hands facing in grip)form was ok but legs started dropping during the last couple sets.

Comment #350 - Posted by: Steve Russ 36m 5'10 172 at July 14, 2008 9:52 AM


As Rx'd


Comment #351 - Posted by: Seabee 22 at July 14, 2008 10:05 AM

Subbed HSPU's with inclined pushups with feet at 30" off ground.


Comment #352 - Posted by: KWood (27/m/170#/6'3) at July 14, 2008 10:06 AM


Subbed regular pull-ups for L Pull-ups
Subbed leaning HSPU, cant do full ones yet



Comment #353 - Posted by: CER at July 14, 2008 10:10 AM


Feet on olympic bar HSPU, L PU as rxed


Comment #354 - Posted by: Joe Taubner at July 14, 2008 10:14 AM

WOD as rx'd

Comment #355 - Posted by: CtP at July 14, 2008 10:33 AM

18 mins.
HSPU (Both hands on reebok step each to increse ROM)
L-Pull up's, Normal pull up grip, head above hole in bar.

First work out in a week after respitory tract infection, Good to be back.

Comment #356 - Posted by: gerard mcauliffe at July 14, 2008 10:34 AM

as rx'd 11:23

Comment #357 - Posted by: craig powers at July 14, 2008 10:34 AM

hspu were weak as usual.
wouldve had a better time but I was being a chatty kathy in the gym today.

Comment #358 - Posted by: BONE at July 14, 2008 10:36 AM

normal kipping pullups, feet elevated HSPU

first time hitting 15 pullups consecutive

no idea of the time but pretty much hard and fast with hspu broke into sets of 3 at the end

Comment #359 - Posted by: jon winchester at July 14, 2008 10:43 AM


started losing form on HSPU around set of 7.

Jumping PU last set of 15

Comment #360 - Posted by: keldog/38m/6'/205 at July 14, 2008 10:44 AM



Comment #361 - Posted by: N8CR303 at July 14, 2008 10:52 AM


Comment #362 - Posted by: robr526 at July 14, 2008 11:01 AM

as rx'ed

I think the last 15 L pull ups got a little slack on the L, haha, jeremy and i were having a tough time. We were doing 1 at a time at the same time next to each other, and would not let the other rest, haha, it was fun!

CF Cobra!

Comment #363 - Posted by: katon 25/m/157/5'8" at July 14, 2008 11:11 AM

As rx'd

Comment #364 - Posted by: Brent F. at July 14, 2008 11:14 AM


Assisted HSPU and good L pull-ups

Comment #365 - Posted by: KWB_Fish at July 14, 2008 11:20 AM

HSPU feet on bar on rack
L pull ups 1 at a time Legs not very straight


Comment #366 - Posted by: TJ/220/42 at July 14, 2008 11:20 AM


Comment #367 - Posted by: Neil at July 14, 2008 11:31 AM

age 36
BW 190

CFWU 2x15

16:51 as Rx'd. The last couple of L-pullups got pretty ugly.

Comment #368 - Posted by: Tim in VT at July 14, 2008 11:48 AM

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

Comment #369 - Posted by: jwardman at July 14, 2008 11:59 AM

Scaled HSPU over curl bench.


Comment #370 - Posted by: Greg 48/70"/210/3/17/08 at July 14, 2008 12:05 PM



L-pullups strict. hspu's head to floor, legs against bar. was finally able to do a few free standing.

Comment #371 - Posted by: jaymiles, chicagoland at July 14, 2008 12:23 PM

Age 36
BW 150#

As rx'd:


Comment #372 - Posted by: Shawn B. at July 14, 2008 12:29 PM

As rx'd 22:47. HSPUs took way too long, but I was going for full ROM, so I will take the longer time.

Comment #373 - Posted by: Chris Stowe at July 14, 2008 1:00 PM

14:31 (backwards, started w/15 pullups, 1 HSPU)

L-pullups to N-pullups at end
HSPU to 4" block for last 28

Comment #374 - Posted by: Rory Mac at July 14, 2008 1:01 PM


Had AF PT with my unit this morning, so did a Mini-Murph instead. 800 M run, 50 pull ups, 100 push ups, 150 squats, 800 M run.

Time was 23:24

I will do today's WOD on monday.

Comment #375 - Posted by: j-seal at July 14, 2008 1:30 PM

This is a fun workout! Had to sub decline push-ups for HSPUs though...

Time = 11:33

Comment #376 - Posted by: Ian at July 14, 2008 1:31 PM

Warm up, Ovhd Sqts from bar to 185, did 185 x 15, PR, closing in on bodyweight x 15

As rx'ed 21.45

Comment #377 - Posted by: Apolloswabbie 6'2" 210 44 yoa at July 14, 2008 1:32 PM

13:27 with mods, right shoulder can't handle HSPU so did 75lb shoulder presses and they were pretty tough. L-Pulls felt worse than last time, energy and motivation lacking but I need to get back at it, regardless.

Done a day late...

Comment #378 - Posted by: gaucoin at July 14, 2008 1:37 PM


Comment #379 - Posted by: Neco at July 14, 2008 1:38 PM

Heavily modified to account for my inability to do a handstand push up. 29:17. 29yom/6'5"/215#

Comment #380 - Posted by: conorb at July 14, 2008 1:49 PM

HSPUs: touching head to stack of 4 10lb plates (4-1/4") to full extension. Last time did this with 4 25lb plates (5-3/8").
Did 11 in a row to start. Could muster more than 2 at a time after that.

L-pullups: Legs straight. Full extension to chin over bar.


Comment #381 - Posted by: PG - 30/M/5'10"/181 at July 14, 2008 1:49 PM

Could NOT muster more than 2 at a time after that.

Comment #382 - Posted by: PG - 30/M/5'10"/181 at July 14, 2008 1:59 PM


Comment #383 - Posted by: Ann-TPark 33/F/137 at July 14, 2008 2:12 PM

As rx'd
11:40 although a few of my L's 70 degree angle

Comment #384 - Posted by: Vic M/36/5'5"/150 at July 14, 2008 2:16 PM

Rx'd 20:43

Comment #385 - Posted by: BrightonGeoff at July 14, 2008 2:20 PM

Mike F:

36:59 as rx'd

Comment #386 - Posted by: headonkey at July 14, 2008 2:21 PM



This was about 30 seconds better than last time, and we really made sure to do the handstand pushups correctly. The L's felt a lot better, it's just the arms went dead halfway through, haha. Cobra!!!

Comment #387 - Posted by: JeremyR at July 14, 2008 2:27 PM

As rx'd: 13:42
(Most) HSPU's were nose to deck.

Comment #388 - Posted by: jwm at July 14, 2008 2:38 PM

A day behind..


Todays WOD(400m run,50 Sqts x4)

Actually got side tracked when an old friend from Battalion showed up 1/2 way thru the WOD. Still finished almost :03 faster then last time.

L-PU's were singles by the end. Feeling weak from the long Sunday I had.. & the Margaritas.

Comment #389 - Posted by: DJ at July 14, 2008 2:39 PM


Warm-up: 400m run followed by 3 rounds of-
15 squats
7 push-ups
20 sit-ups
5 knees to elbow
15 back extensions

WOD: as rx'd, HSPUs down to 6" block, had to wait on pull-bar several times, last HSPU was full ROM (1st one ever :o)! )


Comment #390 - Posted by: Nichole at July 14, 2008 2:44 PM


Almost as RX'ed

head to a aerobic step. last two sets of L-pull ups were with knees to chest, because the L's were looking like V's.

22:55 ( last time was 20:54, with head down to 12 inch medicine ball).

increased range of motion has definitely made the HSPU's harder. And my range of motion was still crap. Definitely an area of weakness for me.

Followed up with half of the Monday WOD (two 400 M runs, 100 squats, in 10:12).

Comment #391 - Posted by: j-seal at July 14, 2008 3:17 PM


As Rx'd

14:18 Shoulders felt weaker then normal, probabaly just still gettin back into from a little break.

Comment #392 - Posted by: Jared G at July 14, 2008 3:36 PM

Pullups more like deadhang
HSPU against a wall for balance

Comment #393 - Posted by: aglave2 at July 14, 2008 3:40 PM

31:58 Rx

Comment #394 - Posted by: Allie (guy) at July 14, 2008 3:56 PM


as rx'd: 29:31

to all those folks out there with times near 10 minutes. sure would love to see what kind of form you had (besides the firebreathers like OPT, Speal etc...).

Comment #395 - Posted by: stewyd at July 14, 2008 4:03 PM

as rxd a day behind


Comment #396 - Posted by: OSV/43 yo m/5'10"/165# at July 14, 2008 4:34 PM

as rxd, but a day behind


Comment #397 - Posted by: OSV/43 yo m/5'10"/165# at July 14, 2008 4:35 PM

12:30, Working one day behind I guess i have to catch up on the rest day!!

Comment #398 - Posted by: S.Frazier at July 14, 2008 4:37 PM

hspu: one foot supported; other leg straight up. L-pullups...legs slightly bent rounds 5-8.


Comment #399 - Posted by: ecp2 at July 14, 2008 4:39 PM



Comment #400 - Posted by: nadia shatila at July 14, 2008 4:41 PM

Did this in the afternoon at work. This morning was a heavy chest and tricep workout, then got to work and did the 400 m and 50 squats x 4 rnds. Did not seem to have a lot of gas in the tank for HSPU. 31:30 way slower than last time.

Comment #401 - Posted by: jef at July 14, 2008 4:43 PM


Did this a day late:

As Rx'd
Time: 17:13 (-1:01 PR)

I wanted to smash my old time, but HSPU's were a little weaker than I was hoping. L-pulls were all singles in last set again. About a minute PR though, so I guess I can't complain too much.

Comment #402 - Posted by: Haya at July 14, 2008 4:48 PM


Bench Press 1x205 1x225 1x245 1x255f 1x255(pr)

15 push ups with 35# plate 1 L pull up
13 shoulder press 115 3 L pull ups
11 push ups w 35# plate 5 L pull ups
9 shoulder press 115# 7 L pull ups
7 push ups w 35# plate 9 L pull ups
5 shoulder press 115# 11 L pull ups
3 shoulder press w 115# 13 L pull ups
1 shoulder press w 115# 15 L pull ups

time: 19:55

Comment #403 - Posted by: Rob in Texas at July 14, 2008 4:57 PM


As rx'd: 18:35

About two minutes slower than my pr. I reckon it'll take a WOD or four to get back on pace after a two-week layoff at the cottage.

More better faster

Comment #404 - Posted by: Marty at July 14, 2008 5:08 PM

HSPU facing wall still, bur getting a lot better.

Did jumping "L" pull-ups


Comment #405 - Posted by: DaveG at July 14, 2008 5:18 PM

Did the wrong workout for this, but all HSPUs were against wall, some were freestanding, and all pull-ups were L.

14:36 for (HSPU/L-Pull):

Comment #406 - Posted by: David Knutzen at July 14, 2008 5:18 PM


Comment #407 - Posted by: dcyn at July 14, 2008 5:28 PM

19:38 vs
21:46 3/21/07
29:30 2/14/07.

Comment #408 - Posted by: kevin o at July 14, 2008 5:29 PM


As Rx'd 39:39
My HSPU took forever :(

Comment #409 - Posted by: Chris H_32_M_175 at July 14, 2008 5:33 PM

7:12 rx'd

Comment #410 - Posted by: FBC at July 14, 2008 5:39 PM

PVC parallel bar HSPUs


Comment #411 - Posted by: danimal at July 14, 2008 5:42 PM


Comment #412 - Posted by: Tako at July 14, 2008 5:46 PM


Comment #413 - Posted by: SRH at July 14, 2008 5:46 PM

head to 1 abmat.

Comment #414 - Posted by: Spider Chick at July 14, 2008 5:48 PM

as rx'd

25:06 (15 min after wod from 7-14)

Comment #415 - Posted by: Jay M. in SC at July 14, 2008 6:03 PM

It's so hard, still need to work on my L-Pull Ups. Looong way to go:-(

For time: 22:40min
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 - Strict Pull Ups+Knees to Elbows
7 Handstand push-ups
9 L Pull-ups - Strict Pull Ups+Knees to Elbows
5 Handstand push-ups
11 L Pull-ups - Kipping Pull Ups+Knees to Elbows
3 Handstand push-ups
13 L Pull-ups - Kipping Pull Ups+Knees to Elbows
1 Handstand push-up
15 L Pull-ups - Kipping Pull Ups+Knees to Elbows

Comment #416 - Posted by: Alenka at July 14, 2008 6:12 PM

as rxd

Comment #417 - Posted by: jpratt at July 14, 2008 6:18 PM

Sub.'d for my size: Bent-knee dead-hang pull-ups until round of 11, at which time I switched to jumpers w/o bent knee; HSPU with legs on smith machine bar @ chin level. 15:12.

Comment #418 - Posted by: Bombero559/M/39/5'11''/260# at July 14, 2008 6:38 PM


Comment #419 - Posted by: cystboii at July 14, 2008 6:57 PM


Comment #420 - Posted by: rick at July 14, 2008 7:25 PM

M 35/226

bent knee pull-ups till round of 15. round of 15 was kipping pull-ups.

nose to 45lb. bumper.


Comment #421 - Posted by: S.Seumae at July 14, 2008 7:41 PM


feet up on the bar, which i used minimally. my legs scraped for the first several sets, then my toes started helping more. getting better at hspu. pull ups legit Ls.

Comment #422 - Posted by: sleeper at July 14, 2008 7:59 PM

12:24 as rx'd (pr)

Comment #423 - Posted by: MarcusG 5'9" 168 at July 14, 2008 8:06 PM

as rx'd

Deni 7:57
Ryan 8:00

today i won by three seconds. hes been getting me the past few workouts.

its kind of a bummer. we are stuck in port hueneme and were trying to get crossfit into the PT program with the seabee's. but people think its to hard! tough times. :)

Comment #424 - Posted by: Deni at July 14, 2008 8:30 PM

oh and on my max deadlift i hit 315 today. feels good to improve.

Comment #425 - Posted by: Deni at July 14, 2008 8:31 PM


did this a day late.
HSPU...as deep as i could....not enough though.
L-PU's....did 1,then knees tucked. then strict. then the last 19 kipping.



Comment #426 - Posted by: Vance Adcock at July 14, 2008 9:10 PM

time 22.39

hspu - knees on deck 24"

L pullups - best I could do. Work on getting legs straight. did them on monkey bars.

Comment #427 - Posted by: spatterson at July 14, 2008 9:11 PM


25:00 min

couldn't keep legs completely straight

Comment #428 - Posted by: TGS at July 14, 2008 9:26 PM

Ian/M/26/160/ 5'11

Used a monkey bar ladder to aid the HSPUs- the L's PUs turned to checkmark PUs towards the end
26:11 -

Comment #429 - Posted by: ian - Busan South Korea at July 14, 2008 9:26 PM

Aaron/ M/ 19/ 180

7:48 as Rx'ed

This is my second CF workout ever, and i have never practiced hand stands before, so it was definitely interesting. I ended up putting my feet against a wall for balance, but the Pull ups were much easier for me.

If i would have know about Rhabdo, i most likely would not have chosen this:
(In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.)
time: 18:38

for my first CF workout. I had no idea that something like Rhabdo could happen if I pushed myself too hard.

Comment #430 - Posted by: A-Train at July 14, 2008 10:11 PM

Doing this a couple of days late.

Legs at close to 90 degrees on HSPU.


The last couple of sets of pullups were sloppy and broken into 2's and 3's.

Thx Coach!

Comment #431 - Posted by: MikeB m/37/5'10"/205 at July 14, 2008 10:45 PM

All HSPU with 2 25# plates, head touching each time. Those unbroken all the way thru.

L pull ups. Started with kipping and did L negative down for the first 4 sets after that broke it up a bit. When I got to 13, wasn't going to full extention anymore. My hands were smoked. On the last set of 15, broke it up 5 at shot and went back to kip pull up with negative L down... What a smoker!
10:57 was my time!

Comment #432 - Posted by: lysa at July 14, 2008 11:30 PM

Used blue woody band hanging from 9.5 foot bar and a 56" strap for hspu's

13:53 (pr by over 5 min.)

Comment #433 - Posted by: JeffChalfant 29/168/5'10'' at July 15, 2008 1:11 AM

CFWU + 1st day at altitude


Comment #434 - Posted by: dingo533 at July 15, 2008 2:01 AM


17:59, as rx'd.

HSPU, head lowered till about 3-4 inches from ground before pushing up again.

Comment #435 - Posted by: SX at July 15, 2008 2:45 AM

as rx'd 9:48

Comment #436 - Posted by: eamon 27.m.5'8.172 at July 15, 2008 3:23 AM

Sunday, July 13, 2008

Jodi (F/29/109)

15 Handstand Pushups
1 L-Chinup
13 Handstand Pushups
3 L-Chinup
11 Handstand Pushups
5 L-Chinup
9 Handstand Pushups
7 L-Chinup
7 Handstand Pushups
9 L-Chinup
5 Handstand Pushups
11 L-Chinup
3 Handstand Pushups
13 L-Chinup
1 Handstand Pushups
15 L-Chinup

Time: 26:42

75 pounds x 12 reps

I'm totally happy that I did every single HSPU. My L-Chins weren't as strong as I would have liked though. Thrusters are feeling good.

Comment #437 - Posted by: Jodi Bainbridge - CrossFit Fredericton at July 15, 2008 4:07 AM

reversed order

Comment #438 - Posted by: dyagg at July 15, 2008 4:44 AM


HSPU - Hands on 4" blocks forehead to the floor each rep.


Comment #439 - Posted by: joecam at July 15, 2008 4:45 AM

PR: 13:39 (03.21.2007)

Comment #440 - Posted by: CFcaymanMD at July 15, 2008 5:39 AM


Subbed HSPUs with my feet on a smith machine. Did L-pullups with knees pulled up (thighs parallel to ground) because I can't get my legs all the way out there. I used a chin grip.


Comment #441 - Posted by: bpgpitt at July 15, 2008 5:43 AM

Only up to 13 reverse order(HSPU1-13 LPU 13-1) 34:12

Comment #442 - Posted by: Mike Malone at July 15, 2008 5:53 AM


WOD as rx'd:


My previous attempts were 17 minutes and 16 minutes. However, this was the first time I actually did legit HSPUs the entire time. Full handstands with heels touching wall. ROM was decent but could be improved. L-Pull-ups were a welcome break from the HSPUs.

Dan D.

Comment #443 - Posted by: Dan D. at July 15, 2008 6:34 AM

Had to make up the workout today. I enjoyed this one. I look forward to it coming up again to see my time improve.

Comment #444 - Posted by: Matt Joyner at July 15, 2008 6:35 AM

CFWU x 3 (No PU's)

Toes on bar for HSPU

Did L pull ups from 1 - 9, then kipped.


Comment #445 - Posted by: Brent Dodge at July 15, 2008 6:40 AM

feet on bar chin high for pushups
sub kipp pullup and knees to 90 for each set

Comment #446 - Posted by: footdoc at July 15, 2008 6:41 AM

much better than 24:44 in Mar 07.
Going to put HSPU in CFWU to improve -- they stink now
At MacDill track after work

Comment #447 - Posted by: Garth at July 15, 2008 7:35 AM


Subbed elevated pushups (off of approx 3 foot platform) for HSPU's.

Comment #448 - Posted by: Sven at July 15, 2008 7:39 AM



Did the last 3 rounds of hspu free standing (no wall)
Awesome WOD

Comment #449 - Posted by: Micah H at July 15, 2008 8:04 AM



(modifed hand stand pushups on box, last two sets of pullups with 55 lbs of help)

Comment #450 - Posted by: BWJ at July 15, 2008 8:31 AM

HSPUs with 11cm block

Comment #451 - Posted by: peesu (Fin) at July 15, 2008 9:35 AM


Comment #452 - Posted by: Jesse at July 15, 2008 10:18 AM

HSPU nose to ground, alternating grip on L's
HSPU nose to ground, alternating grip on L's
Carlie provided a wee bit of distraction but made the WOD way more fun!

Comment #453 - Posted by: Jeff & Charity @ CF Snohomish at July 15, 2008 10:32 AM


7:30am Run: 4 miles

11:30am WOD: as Rx'd 14:00

Comment #454 - Posted by: ROTOR_HEAD at July 15, 2008 11:04 AM


subbed S Pull-ups and 30# Dumbell Press
(slow but high quality excpet the occassional push on the presses)

Comment #455 - Posted by: epicurius at July 15, 2008 11:14 AM

For time:
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

Subbed 45# DBs for HSPUs. Lost my time. Getting better on L-pulls; remember to pull chest to bar. On some of the L-pulls, when I lost my L, I swung legs up to L to get one more rep. On DB presses, concentrate on left arm (weak shoulder) getting behind head-twist of bell to parallell with shoulder seems to help.

Comment #456 - Posted by: blades at July 15, 2008 11:15 AM


leg raise to L-pullup
kipping HSPU on rounds 3-8


Comment #457 - Posted by: headonkey at July 15, 2008 11:21 AM


Heels on bar for HSPU, L-pulls where good.

Comment #458 - Posted by: denob at July 15, 2008 11:29 AM


Practice: Back Squat

Train: Rx'd - 18:30

First set all HSPUs unbroken, but it destroyed me for the rest. Almost all others were singles with pushing during a controlled fall. Nose to floor on all.
L Pull-ups easy until the last two sets. Down from 26:50 the last time. Shoulder finally fully recovered.

Comment #459 - Posted by: SMcFarland at July 15, 2008 12:07 PM

CFWUx3 (no PUs or Dips)
All HSPU were legit (feet against wall, using the kip, last time only the first round was legit)

Matt: 17:03 regular PUs, feet elevated pushups.

Comment #460 - Posted by: Doug at July 15, 2008 1:54 PM

HSPU with feet on safety bars on squat rack at approximately 5'6"
PU were dead hang


Comment #461 - Posted by: Brad 32/m/225 at July 15, 2008 2:10 PM

22:15 with legs over smith machine

Comment #462 - Posted by: MarkSC at July 15, 2008 3:14 PM

HSPUs head to focus pad
1st time doing this one.

Comment #463 - Posted by: Kyle A. at July 15, 2008 3:54 PM

As Rx'd. Fired up. 42:55. I was just shooting to finish under 45 minutes so I am fired up about that. HSPU with feet on smith machine bar on highest setting. Did the Pull-ups with a palm facing position to hit the biceps better. Abs wiped out. Overall very pleased with progress.

Comment #464 - Posted by: Pickle at July 15, 2008 4:10 PM


Feet on a bar in the squat rack
L pull-ups to slightly less than full extension

Comment #465 - Posted by: Maurkov at July 15, 2008 4:12 PM

against the wall HSPU, tuck pullups

the pullups were a killer. i can't seem to get myself moving from the bottom and my grip was giving out at the end.

Comment #466 - Posted by: benji at July 15, 2008 5:13 PM

Age 52/BW 250# - subbed single arm presses @55# for HSPU (15/13/11/9/7/5/3/1 per side) and a combo of pullups and KTE for "L" pullups 15/13/11/9/7/5/3/1 of each, 22:58.

Comment #467 - Posted by: Stan K at July 15, 2008 5:22 PM

I destroyed my old PR by 4 mins. (8.41) Would have been faster had I not been working in with someone on the PU bar. Globo's a 6pm suck

Comment #468 - Posted by: Rosie in Atl at July 15, 2008 5:23 PM

no warm-up. First work-out in the garage. Hung rings from carabiners connected to eyebolts screwed into the ceiling joists.

Tried L-pullups for the first few sets...switched to regular pullups, then beginner pull ups at the end.

Subbed HSPUs for incline pushups...feet about 4 feet above head (feet on the chest freezer)


Comment #469 - Posted by: Quietly Improving m/42/6'/183# at July 15, 2008 5:32 PM

Quarter Mile Bike ride downhill to the gym
Attempted as Rx'd, but L-Pullups went to J's and then finally to tucking my knees on the 15.

Handstand pushups: First time ever doing it, tried using just the wall but my core was too weak and started to bend against my lower back so I switched to toes on the smith machine.

11:22 but that seems a bit quick for my poor form during some sets.

Comment #470 - Posted by: Jared at July 15, 2008 5:50 PM

for the HSPU I stacked box jump platforms. A little more then chest high.


Comment #471 - Posted by: Ryan at July 15, 2008 6:15 PM


19:00 as rx'd

Comment #472 - Posted by: BittyOH- M/24/5'11"/184 at July 15, 2008 6:35 PM

29 yom 230#
as rx'd
15 minutes and change

L pull ups went from 90 degree angle to 100 to 110 to 125 degrees by the last 15
I tried . . .

Comment #473 - Posted by: Kuna at July 15, 2008 6:58 PM


first 26 hspu's as rx'd, then worked up to 2 plates under my head

Comment #474 - Posted by: Jason 6'0" 189 34 chicago at July 15, 2008 8:19 PM


15-13-11..1 HSPU
1-3-5..15 L Pullups

time approx 23 minutes (wall clock)

HSPU = Feet against bar
L-Pullups - 1-7
Kipping 9-15

Comment #475 - Posted by: marty c 45/m/240 at July 15, 2008 8:49 PM


Comment #476 - Posted by: Grundl at July 15, 2008 9:06 PM

CFWU 10 x 3


Comment #477 - Posted by: NCrouther at July 15, 2008 9:14 PM

CFWU 10 x 3


SUB: 95LB Military Press for HSPU

Comment #478 - Posted by: NCrouther at July 15, 2008 9:15 PM


Comment #479 - Posted by: Tornado at July 15, 2008 10:11 PM


Comment #480 - Posted by: Tornado at July 15, 2008 10:11 PM



subbed kettle bell shoulder press for hand stand pu.

added 4 rounds (dispersed) leg lifts to elbows

assisted pu

Comment #481 - Posted by: Sullinator at July 15, 2008 10:17 PM

Done at IT in morning
subbed HSPU for strict shoulder press - 40kg
Did L-Pull ups in squat rack with neutral grip.
the set of 11 and 9 were just normal neutral grip pull ups missed 15 due to time.
Tough workout

Comment #482 - Posted by: Pez - Sydney at July 16, 2008 2:36 AM

completed in 22 minutes. sub'ed regular pull ups for the l pull ups. and did the hspu with my feet on the smith machine

Comment #483 - Posted by: terrance johnson at July 16, 2008 2:40 AM

as rx'd 28:04 - HSPUs were definitely the weak link here.

Comment #484 - Posted by: PTM nyc - 23m - 166 at July 16, 2008 5:28 AM


Comment #485 - Posted by: Mulcahy at July 16, 2008 6:28 AM

Subbed strict shoulder press 30lb DB
L-pullups with neutral grip

Time: 15:00

Comment #486 - Posted by: ks at July 16, 2008 6:49 AM

about 20 minutes

Comment #487 - Posted by: fla_hockeygod at July 16, 2008 6:55 AM


as Rx'd

TIME: 22:35 (previous: 23:27)

Comment #488 - Posted by: BrianG at July 16, 2008 7:20 AM

9:48 as rx'd

Comment #489 - Posted by: Richard at July 16, 2008 8:37 AM

17:50 as rx'd

Comment #490 - Posted by: 5thGroupGuy at July 16, 2008 9:11 AM

Didn't really time it, but about 25 minutes. Broke the L-pullups into sets of 3 after the round of 5 reps. Forced myself through HSPUs one or two at a time.

Form was solid on all exercises. LPUs on rings.

Comment #491 - Posted by: rtylershaw at July 16, 2008 9:31 AM



Can't do handstands yet (don't trust myself to not fall), so used dumbbells. Used 65lbs for first two sets (went to failure), then used 60lb for remaining sets. Had to break up the press sets sometimes. Pullups were a breeze... did more than prescribed.

Comment #492 - Posted by: Slater at July 16, 2008 9:52 AM

19:32. HSPU killed me.

Comment #493 - Posted by: Todd at July 16, 2008 10:38 AM

push-ups were pikes, felt good
L pull-ups were pretty good, at first
very broken after 9
a bit ugly at the end but stronger than they have been in the past

Comment #494 - Posted by: firedave at July 16, 2008 10:59 AM

15:34 as rx'd

Previous was >17 min, so I'm pleased with the progress.

Comment #495 - Posted by: po - m/30/170 at July 16, 2008 12:58 PM

m/27/5-11/175 lbs


made it to last 15 pull ups in 45:00 (approx)

Comment #496 - Posted by: Aaron - Ceres at July 16, 2008 1:52 PM

16:56...not bad but still had to have my feet on a smith machine bar. Oh well at least I got use out of an otherwise useless piece of equipment :)

Comment #497 - Posted by: Jeremey at July 16, 2008 2:14 PM

unable to go all the way down --hspu
subst legs on car roof
no problem with L-PU ( broken tough )
time- 19 min

Comment #498 - Posted by: engine7 at July 16, 2008 3:32 PM

30yom, 163#, 5'9"
18 minutes. Nose to ground on HSPU. L-PU on home made rings. Dead hangs and shoulders touching the pvc "ring" at top.

Comment #499 - Posted by: Pierre D at July 16, 2008 3:44 PM

as rx'd


used a slight kip on a few of the l-pullups!

Comment #500 - Posted by: al deezy at July 16, 2008 4:39 PM


first time completing workout without assistance on HSPU's...

Comment #501 - Posted by: stinker at July 16, 2008 5:03 PM

WOD- 19:53

Comment #502 - Posted by: IBS at July 16, 2008 8:17 PM


almost all the way elevated HSPU. Maybe next time.

Comment #503 - Posted by: janeen at July 16, 2008 10:06 PM



Comment #504 - Posted by: Erik at July 17, 2008 4:53 AM

20 min
Pushups elevated
Most L Pullups dead-hang last two rounds mostly jumping with no "L"

Comment #505 - Posted by: lar at July 17, 2008 5:19 AM


Had to stop at 6 HSPUs/10 LPUs - 32:00.

HSPUs killed me.

Comment #506 - Posted by: Ash at July 17, 2008 6:08 AM

As rx'd
Found HSPUs very difficult

Comment #507 - Posted by: blackrockboy at July 17, 2008 8:44 AM

For time:
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

Roughly 22 minutes....

Comment #508 - Posted by: tcash m/34/143/5'5" at July 17, 2008 12:08 PM

100lb assist for pull-ups and also did leg raises to sub the L portion. Feet were against the wall (can't balance well yet).

30 minutes

Comment #509 - Posted by: Leander | M | 24 | 5'10" | 202 lbs. at July 17, 2008 12:12 PM

samson, ohs, situp, supermans 10 X 3

hspu's to top of head, ended up less than vertical after the first couple of rounds
L-pulls on rings


Comment #510 - Posted by: Ted C. at July 17, 2008 1:29 PM

cfwux3 (very light Pullups and dips)
initially forgot to do L-pullups (16 reps) so did 16 penalty pullups after the full exercise. Used a wall to balance against.


Comment #511 - Posted by: DJF M/38/5'8"/166 at July 17, 2008 3:09 PM

I did the increments at +1 instead of +2. When I saw everyone's low times I was like "Shit, this took me an hour!"

Comment #512 - Posted by: Pete Vincent at July 17, 2008 5:06 PM

Taylor: 19:10
Ryan: 19:10
Al: 17:00

Comment #513 - Posted by: Ukkrew at July 17, 2008 7:15 PM

11:24 as Rx'd.
Just introduced to crossfit out here in the desert. Hope to be doing sub 10 soon!

Comment #514 - Posted by: Sean at the Died at July 17, 2008 7:23 PM

11 mins as rx'd

Comment #515 - Posted by: skichiiwa at July 17, 2008 10:11 PM

5 minutes rope jumping + Greg's WU

Time as rex'd 17.46

3 5 minutes slower then last time but had a bigger ROM this time AND al L-pull ups were good form which wasn't so the last time

Comment #516 - Posted by: onefinesuri at July 18, 2008 1:01 AM

12:58 (14:39 previous)

Comment #517 - Posted by: kunkle at July 18, 2008 5:28 AM

25:36 not rx'd (arms gaveout)

Comment #518 - Posted by: Goobey at July 18, 2008 5:55 AM


As Rx'd: 18:48

pr by about 20 minutes, but HSPU's done on floor at hotel instead of paralettes, so much easier.

Comment #519 - Posted by: amped at July 18, 2008 7:37 AM


first workout since being off sick a month

Comment #520 - Posted by: Zack at July 18, 2008 8:40 AM


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

Comment #521 - Posted by: TimDrake at July 18, 2008 5:49 PM


bite of Seattle 2day, was off the h. as rx'd @ home, 18:38, HSPU nose to ground.

Comment #522 - Posted by: fireguy37 at July 18, 2008 7:48 PM

13:37 as rx'd

I got 5 reps into the set of 9 HSPU's when I realized that the timer on my wristwatch had stopped at 1:27, and I had to start all over again. That hurt.

Comment #523 - Posted by: pocketmonster at July 18, 2008 9:15 PM


Comment #524 - Posted by: shcmurple at July 19, 2008 11:35 AM

12:05 -:50

Comment #525 - Posted by: nsb at July 19, 2008 7:14 PM

WU: Ran a few x-c miles, CFWU
WOD: like a few other folks here, Pemberton et al. I also did way more than I was supposed do (15,+1, 14+2….2+14, 1+15) so obviously my time was a bit off my last! Anyway, did HSPUs to a 6” platform (rolled mat on two books) touching head fully each time. L-ups where also strict: full arm extension, chin to the bar. Time = 43:55

Comment #526 - Posted by: Mischa: 148 lbs 31 yom at July 20, 2008 1:14 PM

MBA (21.48)- # as rx'd - HSPU w/ ft on dummy; PU 1/2 on rings, 1/2 on bar

HHA (11.07)- Buttercup - HSPU w/ knees on bench & hands on 50# bbs; PU- negatives

Comment #527 - Posted by: Hume Arthur at July 20, 2008 2:31 PM

Ran out of time with last set of each (1 HSPU, 15 LPulls)
All pullups done as tucks

Comment #528 - Posted by: Chris R at July 20, 2008 5:03 PM


CFWU - 3. 7 PU 1st set. 12 pushups 2nd set. 12 dips each of 1st 2 sets. No upper body third set. Superman. Burgener

As rx'd except for 3 HSPU on situp bench on 13 set & 3 on 11 set. Very broken though.


L PU. Couldn't keep feet/legs straight at bottom on later reps, but good job after getting just off the bottom. Range of motion good on pullup itself.

First time doing that many HSPU. A lot of progress since last time. Work on range of motion. Touch forehead.

Comment #529 - Posted by: jrm at July 20, 2008 5:45 PM

19:41 (18:39 last time)

Comment #530 - Posted by: bcb373 at July 20, 2008 8:57 PM

7/15/08 - 27:14 As Rx'd

Comment #531 - Posted by: Jeremy Stecker 30/m/174 at July 20, 2008 10:48 PM


ROM on the HSPU a bit shallow. L-pu were tucked.

Comment #532 - Posted by: BarryT at July 21, 2008 6:54 AM

as rx'd:


Comment #533 - Posted by: ZG at July 21, 2008 7:34 AM



All HSPUs with toe assist on bar.

Comment #534 - Posted by: Karl Blanke at July 21, 2008 8:04 AM


as rx'd:


L-Pulls were tucks. Abs feeling the GHSU's from day before, first time doing those...

Comment #535 - Posted by: MikeyPaul at July 21, 2008 10:10 AM

************************************ 07/20


Comment #536 - Posted by: tommykrackcorn at July 21, 2008 10:36 AM


Sub'd: Tucked legs and 45 lb db's

Comment #537 - Posted by: tommykrackcorn at July 21, 2008 10:37 AM

Total: 21:33

Comment #538 - Posted by: Adam B./36m/6'1"/200 lbs. at July 21, 2008 2:48 PM


M - 40:00 minutes. Had to do in hotel room in a very tight hall and pull-ups over the door. Wish I could have done it for real because I like this one and could have done it faster.

Comment #539 - Posted by: MAWL at July 21, 2008 7:19 PM

Did this one on July 15th & forgot to post.

As Rx'd: 13:27

Comment #540 - Posted by: Matt Laney at July 21, 2008 7:52 PM

AS Rx'ed

sloppy form on the L pull ups!

Comment #541 - Posted by: Angel at July 22, 2008 5:15 AM


as rx'd 20:58 (pb by about 2 min)

Comment #542 - Posted by: Montez at July 22, 2008 5:26 AM

Subbed 50 lbs dumbbell press for handstand pushups.
~30 minutes.

Note to self: Do not do dumbbell press because you are retarded and will screw up your back!

Comment #543 - Posted by: Luneleger at July 22, 2008 3:00 PM


Comment #544 - Posted by: JimmyC at July 22, 2008 5:48 PM

Made up my own version at the Country Inn "fitness" center- bench like machine, with lat pull downs and rows & sit ups modified the reps- added a lot
took longer and didn't quite reach the intensity of L pull ups

Comment #545 - Posted by: Meyer at July 23, 2008 3:48 AM

As rx'd for first 5 sets,

switched to modified l pull ups, then switched to hanging leg raises.

Not a real close time, but close to 30 min?

Comment #546 - Posted by: matty trav at July 24, 2008 12:22 AM

oh wait a minute, not as rx'd
15 HPU, 1
and so on, h.p.u. done on dip stand at pd

Comment #547 - Posted by: matty trav at July 24, 2008 12:27 AM


Subbed piked pushups
Did L-PUs for the first 3 rds, then started subbing kipping L-PUs and kipping PUs as needed.


Comment #548 - Posted by: Moose Actual at July 24, 2008 7:50 PM

39/M/183--syracuse NY
As Rxd: 14:12
And another "what're you training for" question.

Comment #549 - Posted by: dagunk at July 25, 2008 4:30 AM

15.35 down from 17.40
Gravitron 1-50# 3-65# 5&7-80# 9/11/13/15-110#
HSPU with legs on smith machine

Comment #550 - Posted by: Jen P F_25_155_5'9" at July 25, 2008 4:48 AM

totally wiped sucked big time
sub sh press and reg pu

Comment #551 - Posted by: M/42/238/6'4" at July 26, 2008 11:07 AM

8:28 - first time doing a cross fit workout

Comment #552 - Posted by: nick at July 26, 2008 4:51 PM

sub 75# PP and knee up p/u

Comment #553 - Posted by: hiflyer51 at July 29, 2008 1:36 PM

just got around to doing this one today, for my birthday.

last time was 16:30 but i did my HSPU facing the wall and my LPU were all just chin over bar

this time I did HSPU correctly (back to wall) and for about the first half I got my chest to the bar on the LPU... and it took 25:07

Comment #554 - Posted by: john heins 24/m/FL/5'11"/181 at July 31, 2008 4:23 AM

forgot to update my age, whoops. re-posting so it'll remember.

Comment #555 - Posted by: john heins 25/m/FL/5'11"/181 at July 31, 2008 4:24 AM


HSPUs were probably 80% correct
L Pullups legs weren't 100% straight

Stopwatch stopped at 9:21. restarted and ended at 12:32, so I don't know exact time.

Jogged, walked, jogged 2 mi after

Comment #556 - Posted by: BigCurly13 at August 1, 2008 5:29 AM

Injured shoulder. Skipped, but will try to come back and get this one.

Comment #557 - Posted by: Dale_Saran at August 4, 2008 8:58 AM

Incline Push Ups: 15, 13, 11, 9 , 7, 5, 3, 1
Reverse Grip Pull Ups (-50 lbs = 145 lbs):
15, 13, 11, 9, 7, 5, 3, 1


Comment #558 - Posted by: TheROBmma (M/32/5"11/195) at August 5, 2008 6:54 PM


As Rxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx


Comment #559 - Posted by: moglee at August 19, 2008 7:21 AM

cfwu x 1
assisted hspu's
l pullups
@ 20:00

Comment #560 - Posted by: kcm at August 26, 2008 1:53 PM

20:33 as Rx'd

Comment #561 - Posted by: ac at August 28, 2008 8:21 AM

as rx'd:


Comment #562 - Posted by: Zeb G at September 22, 2008 5:42 AM

pullup bar was freezing

Comment #563 - Posted by: Charbs m/23/185 at January 21, 2009 3:51 AM

I just finished todays programme...damn,its fun...im siked

Comment #564 - Posted by: Jaco at January 21, 2009 9:08 AM


as rx'd 21:35

Comment #565 - Posted by: jb305 at January 21, 2009 9:17 AM


NOT as Rx'd
Sub'd strict pullups for L pullups
Sub'd knees on box alternate version of HSPU


I was basically doing onesies on the strict pullups after 7, so it took a LONG time. I have a long way to go strength wise in my pullups, but I'm sticking with it.

I would love to do HSPU, at least using the wall as support, but I need a spotter to start that. I should start practicing at home.

MUCH Thanks to the CF guys who put together these programs. I am trying to get on the 3 on 1 off schedule, but my knee was sore from yesterday's workout. This helped...A LOT! THANK YOU!

Since I am new to CF, pretty much everything is a NEW PR! YAY!

Comment #566 - Posted by: Paul at January 21, 2009 11:29 AM

This was awesome!


Had to do the handstand pushups against a wall though. Good times!

Comment #567 - Posted by: Teva at January 21, 2009 2:15 PM

Did good on the L-sit PUs. Need to work on getting fuller RoM on the HSPU. Close, but not quite all the way down.


All the stuff from the gymnastics cert was used today, except I didn't have to "doodlebug!"


Comment #568 - Posted by: Iron Major 36/M/169 at January 21, 2009 4:56 PM

14.34 did legit HSPU. Going to put HSPU in my warmup as they need work

Comment #569 - Posted by: Rosie in Atl at January 21, 2009 6:50 PM

didn't really pay attention at the beginning so I did:
then hspu down to 1 and lpu up to 13

time: 25'31

Comment #570 - Posted by: ccfeldt at January 22, 2009 10:39 AM

12:40 (PR)

Comment #571 - Posted by: gbk at January 22, 2009 6:21 PM


as Rx'd 18:04

HSPU were kipping, head to abmat
really feeling those L Pull ups in my abs today!!

L'Usine CrossFit- Montreal, QC, Canada

Comment #572 - Posted by: Jamie at January 23, 2009 5:35 AM

11 minutes
jan 09

Comment #573 - Posted by: Rusty S. at January 23, 2009 6:55 AM

11 minutes
jan 09

Comment #574 - Posted by: Rusty S. at January 23, 2009 8:31 AM

36 190 5'8

Good workout-L's were easier than they used to be...but not easy. Hspu's are always fun, and the looks you get in the gym are pretty funny.
Always do a couple of extra of every set to compensate for bad form due to fatigue. Much better than the deadlift's and the 10k....that was rough.

Comment #575 - Posted by: Morty at January 24, 2009 1:34 PM

11 min
sub pulldowns in W gym, 30 min on elliptical wu

Comment #576 - Posted by: gregev at January 24, 2009 4:18 PM

Hi, from germany

16:01 min, I am a bit dissapointed, wanted to cope it in under 15 :(, so next time ;)

Comment #577 - Posted by: Moritz at January 27, 2009 6:44 AM


As Rx'd but with broken sets on the pullups. Also I balanced myself by lightly touching a barbell on the squat rack.

approximately 20 minutes.

Comment #578 - Posted by: Karsk M 55 yo 5'9" 180lbs at January 28, 2009 11:57 AM
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