nice, i was tipping handstands ;)

That's a lot of L-pull ups. Sweet picture though.

There's pretty much no way i'm going to be able to do this tomorrow with my back in the condition it's in :(

I'm heartbroken

HECK YEAH

I'm not gonna lie I just did a fist pump and screamed. That's how excited I am!
High-five Coach!

YEY!

when was the most recent comparison date?

ROCK AND ROLL

Nice photo...

Comment #7 Pete

july 13th
http://www.crossfit.com/mt-archive2/003842.html

What can I do as a replacement for L Pull-ups as I am not there yet??? There is nothing in the substitution section of FAQ.

Going to have to scale this one somehow...I don't have HSPUs or L-pulls yet

#4 and #10

New name, Dude. Trust me on this one.

as rx'd

9:47 slower by 11 seconds

So I don't have handstand pushups or L pullups yet. Should I do handstand pushups just going as low as I can and some tuck pullups? Or should I sub the exercises with something else altogether?

Ouch my poor belly. I haven't even doen Josh yet but know the lethality it posseses.I think I'm doing it first thing in the morning before the D.O.M.S. sets in.

Man, it's a long way from Vermont to Cleveburg...

Awright, couple of tough exercises in this one. You may be new, but we haven't met yet, have we? Are you a gymnast? Did you know that Coach was a rings guy? Well, if you're not a former gymnast it's likely you'll have to do some subbing here. I trust I don't have to explain the reps, though, right?

Handstand Push-ups. Wow, huh? I can't even hold a handstand for more than a couple of seconds. There are a bunch of really instructive videos in the "Exercises and Demos" on the left side of the Main Page under "Crossfit Exercises" and "Gymnastics". This is a shoulder workout so regular pushups are not really a good sub. How about piked with your knees on a bench? Or use the Smith Machine to hook your toes like I do (otherwise the Smith is good only for hanging towels). If you need to lean your toes on wall with your fanny facing the wall this is considered as acceptable and "as Rx'd" as if you were free standing. A strict shoulder press with no legs whatsoever is sorta OK, but not really.

L-PU. A pull-up with significant core stress. No kipping (really, and let's not argue, OK?). Do as many as you can and then start to sub out. Start the PU from the floor with your legs out straight; do a tuck PU; do strict PU and then leg raises or L-holds; use whatever assist you need to do the PU and then do an equal number of sit-ups. Your choice of sub today is your opportunity to demonstrate that you understand the intent of the WOD, and an indication of your desire to fulfill that intent. You've been here for 3 weeks now, you can do it!

For those of you counting out there in the big ol' world, today marks the 44th consecutive peaceful transfer of power in this great experiment in government we call the United States of America. It's a proud day, the 44th such day in our illustrious history. I am proud to be an American citizen, today and everyday.

44-0

3-2-1...Go!

Good thing I have the day off tomorrow. This could take awhile.

So I walk into the globo gym this morning to grind out Mr. Joshua. From the front counter I can hear someone banging out deadlifts, the plates banging like the beat to a techno song.

I don't pay much attention. I do my warm up- row, do thursters and the guy doing deadlifts is now doing situps. About 30 of them. then he does 8 deadlifts. He's got 250 on the bar. I take my headset off and say "Hey, that wasn't 15." We both chuckle and I go back to warming up. He goes to run. I start setting up to use his rack when he's done.

I put my climbing bag of chalk out. He asks if he can use the chalk on his last set. Sure.

I'm jakers.

He gives me a funny look and says, "I'm Billy."
I give him a funny look and as I'm about to say it he says, "Train Hard, Have Fun Billy."

AWESOME! I was like a giggly little fan boy because I'm basically a giggly little fan boy.

How cool is crossfit. Not just the fitness but the people are the coolest ever (unless you snake my pullup bar while I'm doing thrusters then all coolness is off and I'm giving you the stink eye.)

So if all goes well, the creek don't rise and the stars align (basically if I get out of bed in the morning) I'll do Sweet 16 with Train Hard, Have Fun Billy tomorrow morning. I'm sure he'll spank my time again like he did this morning.

Those L pu's are going to feel allsome tomorrow following the 150 GHD's.

Crap.

Day 3 of MCIWS:
-Run 2.4 miles plus stairs and 700m crawl stroke for warm-up. -25m sprimts x 16. -800m swim. -back stroke pratice. -Brick drills. Swim frog kick holding a 10 lb brick with both hands out of the water 25m x 3. Swim side stroke holding a 10 lb brick out of water with one hand 25m x 3. Tread water with brick for 10-60 seconds in group of three passing brick off. -Swim 120m underwater with 1 person touching a brick on the bottom of the pool, group of 3 rotating. -Circuit course of pushups, dips, flutter kicks, hello dolly's, and 25m sprints x 8 wearing uniform and boots with rifle. I tapped during the ciruit course due to cramps in my calf, hamstring, and quad; basially my entire left leg was useless. Not my best moment, to say the least. Conservative estimate of 2200+ calories burned for the portion I did. Really dreading Wednesday's workout. Pray for me.

awesome. i love HSPU

FWIW: Smoked Mr. Joshua 1.20.09 at CrossFitNorthAtlanta at 29:31. Not a big deal for many, but this WOD was my nemesis. First time I did it back in August it crushed me and put me out of commission on the first round of DL's when I hurt my back on rep# 14 (took over 4 days to fully recover). Second time I did it, it was scaled to 225 and it took over 55 min.'s. Whatever stars were aligned tonight was what it took to knock off over 25 minutes off my PR and did it as Rx'd. Been on the zone, but I'm giving a lot of credit to following the WOD's religiously, focus on form with the help of my trainers, pacing myself and focus. Thanks coach and CFNA for helping me overcome my self imposed erroneous perceptions of my own physical limitations less than 2 weeks before my 38th b-day. Crossfit never ceases to amaze and impress me. For all newbies a word of encouragement. Do as much as you can, as consistently as you can, you will get the benefits and be amazed too.

#20 jakers

I already wrote it on yesterdays comments to Billy, but that story is seriously so awesome. I am jealous of your Crossfit moment! Small world :)

#24 Dr D

Congrats on your new PR!

But 4 days for your back to heal hey? I'm not liking the sounds of that. I strained my lower back on the very last rep :( I'm going to go crazy if it takes 4 days!

Tomorrows going to be intense, train hard and have fun everybody.

Coach u just made my night. Ive been sufferng from some pain in my right knee and was hoping it would be a WOD like this for tomorrow. im trying to get in some outstanding workouts in before a leave for the sandbox in Feb. and this pumped me up. and #4 & #10...seriously guy?

#7 Rookie.
Bro how do you get the WODS so fast do you just look each day around 2pm or what do you do. Hows the affiliate going mate. We just got into a bigger box. Next time your up or im down we'll smash it up.

Lee - Great job as rx'd on Nate. How are things up yonder coast. Been ages since we caught up. Hope all is well

Mr.Joshua almost kills me 27:35 and a terrible headache...
I hope everybody feels great it's great to see that every one is giving the best...
Handstands and L-pullups for tomorrow ah?....i'll give you all guys a tip...GIVE YOUR BEST NEVER QUIT YOU ALL ARE AMAZING!!!!

Terrible english but the best intentions...3-2-1 VAMOS!!!!

Coach u just made my night. Ive been sufferng from some pain in my right knee and was hoping it would be a WOD like this for tomorrow. im trying to get in some outstanding workouts in before a leave for the sandbox in Feb. and this pumped me up. and #4 & #10...seriously guy?

Nice WOD. I don't remember this one this past July. I didn't keep good track of my notes for that month.

I'm glad I have HSPU dialed and can tolerate the L-Pull ups. Those are definitely hard.

What started me with Crossfit was the HSPU. I wanted to do an exercise that would help me with break dancing. One of the first WODs I saw when I searched for videos of HSPU was Diane. I still remember today how impossible that workout seemed especially when I couldn't do one HSPU. Now I can crank out 15 without a problem.

After Mr Joshua and this WOD I should do Diane. I have not had the privilege to meet her yet.

"There's pretty much no way i'm going to be able to do this tomorrow with my back in the condition it's in...I'm heartbroken"

Comment #3 - Posted by: Eric Gohl 22/5'10/164

What happened Eric? Deadlifts today? :(
------------------------------
So I walk into the globo gym this morning...
Comment #19 - Posted by: jakers

What a great story! Jakers, thank you for sharing.
------------------------------
"Terrible english but the best intentions..."

Comment #32 - Posted by: s'more

s'more, that should be your new signature... I love it. Perfect! :)

Corey - break dancing? Sweet dude! I wanna see some of that spin 'round & 'round on your back stuff followed by the 'worm'.

Bingo #13 - had me chuckling with that brief bit of wisdom.

Cheers everyone!

Caity was putting on a display of virtuosity at the end of the video.

Very nice!

bingo,
technically its 43, rt?
best,
mb

Lol @ #13, Bingo!

What if Rape is his real name?

I'm stoked about this workout! I have never done the handstand push up's but I will kick it right in the face. Just like yesterday's workout. 5 rounds for 25 minutes.

Now I have a reason to work on HSPU's. Still pretty tentative with them as I don't have a spotter at Golds.
Still a couple days behind so tomorrow I'm doing 7x1 Hanging Power Cleans. Going for PR..

DT Missoula, Mt

"as RX'ed 20:15"
Comment #117 - Posted by: Herm @ CF Los Altos, CA at July 13, 2008 11:31 AM

Found this on the "compare to" comments. Getting nervous, and hoping my back will cooperate tomorrow!

Caity,

What's your current man grace time?

I also think you should have your own web show.

Nice one. I'll have to sub something for the HSPUs since I just did JT yesterday, but I will definitely be using the L-pulls. I hope my knee gets better quickly. I really missed not hitting up Mr. Joshua yesterday.

Damn lower back injured =.(... I'm worry...

Hi Herm hope every thing is alright...

"Mr Joshua"
38 min

"as rx'd...9:47 slower by 11 seconds"

Comment #14 - Posted by: Rookie - Crossfit Gold Coast at January 20, 2009 7:04 PM

ANIMAL! Not only do you git R dun, but you're a beast!

jakers and Billy

That's beautiful man... :)

L-pullups - uhggg...after 75 GHD and 75 army-style situps today...it's gonna hurt.

Nice stuff Bingo!

thats right Herm Rookie is a beast awesome performance Rookie!!! I'll try to get close to your times

Geesh! What has gotten into coach recently?! These last few have been psycho!

Keep 'em coming!

I am not able to do a handstand. Does anyone know of anything that I can sub for HSPU's.
Thanks

During Caity's interview, she mentioned 'cool down' as part of her previous workouts. One topic that I haven't picked up on in the 'Crossfit lit' is discussion of cool downs. I have seen a fair bit about the programmed warmups and read some about Coach's attitude toward 'traditional stretching.' However, the topic of traditional cooldowns (I don't think writhing on the floor and trying not to vomit counts – though that’s what I generally do for my cooldowns these days) seems largely absent in what I have read. As comprehensive as the ‘Crossfit fitness philosophy’ is – I cannot imagine this is just an oversight. Most other fitness programs are pretty adamant about importance of warmup and cooldown, but the latter seems to have a much reduced role – if not non-existent - in Crossfit programming. More gradual dropoffs in heart rate and dedicated time for flexibility at the end of workouts seems intuitively helpful/valuable; but perhaps ‘Crossfit’ views it differently (intuitive is not always equal to true)? Can anyone direct me to specific discussions or references about the Crossfit position about cooldowns?

If anyone hasn't given the skills and drills for the pose running techniques showed on the video from sunday's wod by Brian Mckenzie your missing out! Give it a try it's awesome and makes running more enjoyable and even fun...! Chechi

So thank you for today's workout. Yesterday was my first Mr. Joshua which pretty much broke me off but finished in 28+ which is good for a first time. In my weights and boxing workout at the end of the day it is just my luck that as I finished with the heavy bag I caught my foot in a whole in between the mats and tore up my ankle pretty bad. Needed something with no impact as just walking is kicking my butt right now. Good times!!!

Boots & Utes
L pulls, but legs down and up between reps (sort of a kip) No way I could do this many "OPT style" he's a beast.
22:19

21:56. Had to face the wall on the HSPU.

wow upper body suck

Hooley dooley!

Just got back from Mr Joshua (in just under 26 min with a 210lb DL and anchored sit-ups).

Just about the most intense WOD I've ever done!

Listened to the Inauguration Speech today. Congratulations on your 44th President. It's a big day for the US and the rest of the world too.

From an Australian perspective, most here are excited to see what will come from the new Administration in the coming months and years.

May God grant him the courage, wisdom and grace to meet the challenges that he will undoubtedly face.

"Sweet 16" tomorrow ... well, my version of same, considering I haven't mastered either exercise yet!

IG

I noticed you posted your Mr Joshua time yesterday and mentioned you had headaches during DL's and that your exam performance sucked.

YOU ARE EXPERIENCING THE EFFECTS OF OVER-TRAINING.

REST.

So glad there is no lower body work however we will see how the L-PUs go after all those GHD situps.

49/m/143
as rx
3:24 4:43 4:54 3:14 2:48 2:22 2:03 2:01
tl-25:28

Unfortunately I don't have anywhere suitable for Mr.Joshua. Decided to go with a Cindy instead, PR at 14 rounds. Couldn't match my roommate at 21, but he's been crossfitting for a lot longer than I.

as rx'd

16:10

As prescribed. Last time: 18min.

This time...PR.
13:58

m/24/5'6"/165

time=5:38 as Rx
felt way better then yesterday!

Had to scale HSPU's with "self assisted" HSPU's starting on the 9 set.

29:45

M/32/155/5´10"

as rx´d: 11.35

Man did a scaled down Mr Joshua today 23:34 army situps and 60kg DLs. Tomoorrow should interested. Still putting a call out to any crossfitters in north Sydney!

m/43/185

22:43

m/43/74kg
Burgener WU + Cl&J
WOD 10:16
Not full ROM on HSPU
Iron-cross training and handstands

14:42 as rxd (pr)

warmed up with 7 hang power cleans at 175 with less than 1 min rest.

hell yeah, pain is good!

38:05 - very slow. HSPU's gradually improving.

wall support and assistance on last two sets of L ups
14:15

GOOD MORNING EVERYONE!!!

used wall for HSPU
head to abmat and arms shoulder width apart on HSPU

Underhand grip on pull-ups due to right shoulder AC joint not cooperating
legs in full L extension

TIME: 9:16

did 400m row/ghd back extension/20" box jump circuit afterwards-4 cycles total 10-15 reps on back ext. and box jumps.

Have a great day all!

Substituted with decline push ups bent at the waist and pull ups with knees tucked:
14 minutes, 42 seconds

M 68"/165/40

12:27

Used roman chair for HSPU support.

as rx'd
18:41
Hooah!

Just had somebody recommend mtnathlete.com to me. Checked out the website and it is again another attempted rip off of Crossfit. Any info on this guys history or program? The site reminds me of Crossfit's early days but the programming and workouts have no science and are again going after specifics versus broad range and modal domains....any insight/knowledge would be appreciated. Still nothing better then Crossfit's cool aid.

I know it might be sacrilegious but i felt that this was a relatively easy wod. Having said that i can still work on my L pull ups but i felt good on the HSPU. Nice little morning workout.

as RX'd 8:22

Stay hard or pull out.
Semper fi

M/40/5'6"/165

as rx'd

Time: 24:11

CF warm up
Modified HSPU with knees on chair
did sort of L sits--no bar or rings, can hardly actually get my legs off the ground, but concentrated on trying to get them there. . .

10:47

34/M/185

15:01

#33 Herm

Yes it was the deadlifts! And on the very LAST rep my lower back just gave out while i was beginning to lower it back down.

I woke up this morning fairly early and can hardly walk. Bed/couch, ice, and heat are the only things i'll be involved in today :(

You best believe I'll be making up anything i miss though once I can move again. I'll even double up if i have to. I HATE missing out on WODs. Especially one like this where it's something i enjoy and want to improve on.

I'll be cheering everyone on from the sidelines for now. Good luck everybody!

40/m/176cm/72kg

As rx'd

38:57

Full ROM HSPUs (forehead to floor) and L-pullups. Did it the first time as rx'd and it took forever.
I stopped the clock for a couple of minutes during the first round of HSPUs to take an important phonecall, but didn't restart the WOD because I never did more than 30 full ROM HSPUs before and 64 seemed way enough, no need for extras.
I don't think the additional rest in the beginning of this WOD makes a big difference for me. Without it, the total time might have been one minute slower or so.

as rx'd wall HSPU

34:00

9:24

M/36/180

As Rx'd 11:23

M/41/5'11"/190

HSPU (1st few rnds head to 5 boards; last few rnds used 4 boards; last rnd used 3)

L-sit pull-ups--kinda-sorta

18:52

F/38/5'6"/140

sub standard push-ups
for HSPU: 1 valiant-effort L-sit chin-up; remaining reps did jumping pull-ups followed by equal number of knee tucks

16:13

32/m/175

11:50

m/34/5'8/150

WOD 17:07. First off OPT the numbers you post are crazy, you my man are off the hook.

Next the last 5rds of L pull-ups were like one and two's at a time, core was just shoot after yesterdays GHD sit-ups. The same with the HSPU first round unbroken after that I kicked up did one then back down then back up again for another.

Once again Coach great workout, I just need to start getting better with every workout!!

38/m/242

22:12

m/29/6'1/191

as rx'd

19:47

L pull ups slowed me down big time....their hard

as rx'd

21:40 (PR by 3:04)

Bingo- It's always a pleasure to read your WOD breakdown even though I can normally figure it out. I always enjoy your posts, as most people on here, but I don't know if I've ever taken the time to say it. Thanks :).

This WOD looks like a killer. I hope we're doing something equally painful at Crossfit Coastline today. I've been a dirtbag the last few days. Yesterday one of my buddies got back from San Diego so we went to Buffalo Wild Wings for drinks. Hell, at least Rum Runner kind of sounds like a workout, right?

Grab the Kool Aid and GET SOME!

Alright Rookie you got me by 3 mins, but I am gonna say in my defense I had to move between stations as my gym is a dumb glob-o gym where the treads are no where near the power racks, fortunate though the GHD Situp are right next to the racks.

Today shall be a new day and I am gonna fly through this one! Love L-pull ups and HSPU! 9:47 that is a brutal time but here goes.... 3...2...1.....

Buffalo wild wings!!! You need to come the actually Buffalo, NY and try some real wings not those imitation ones lol! Now you and your buddy can kill this workout!

Really F'd this one up. Should have wrote it down. Was doing increments of 1 instead of 2 all the way to the 7th round when I realized I've already done more than rx'd (of HSPU), so reversed and started at 5 HSPU and 11 L-PU. Lost the time but probably not necessary anyways.

2nd day back from long injury. Didn't time my workout, but I think it was like 30 mins or so. I just wanted to finish! L-PUs were broken but I got them done.

had to use the wall for HSPU

hit L failure on set of 11, but still finished.

10:43

151 5'7.5" 33 yom

hspu off 6" blocks to crown of head- no back arching
L-pu straight elbow to clavicle or higher with slight pause at bottom- held legs higher (more v sit) on better than 50% of reps

20:19

last time and without 6"blocks and reg lpu's 10:46

subbed super eleveated push ups for handstands
L-pullups were pretty good, started to go greater than 90 degrees on the set of 11, 13, and 15

11:27

32/m/6'2"/205

Remembered the WOD wrong, and did the following:

15 HSPU (used bar in squat rack for support)
1 L PU
12 HSPU
3 L PU
9 HSPU (had to use legs to assist on this rnd)
6 L PU
6 HSPU
9 L PU
3 HSPU
12 L PU
1 HSPU
15 L PU

This was enough for me. Took me 19 minutes.

Phil 4:13

Sevan,

It doesn't matter what my time is...YOU will NEVER beat me :)

As for the show, you would be my first guest!

m/31/5'9"/169

22:08

As rx'd: 19:28

jakers, cool story. And Billy, what's w/ only 8 DLs? Yeah, he totally threw you under the bus! Are you guys familiar with the Blue Falcon award? LOL

roll-yer-own last night:

20 OHS (empty bar)
10 DL (225#)
20 Pushups
5 rds for time

23:59 High rep DLs destroy my back.

CREATINE QUESTION:
I've been on and off creatine for the duration of my strength training career. The best results I've seen over a length of time has been with Cell Tech Hardcore, but I'm pretty sure it's not Zone-friendly, as it has more sugar in one serving than I care to ingest in a week. Is anyone currently using creatine, and what kind do you recommend?

As rx'd

19:10 (PR by 1:24)

Anyone have any tips for getting into doing the handstand pushups? Never done them before, kind of worried about injury jumping right into them.

Start with high elevated pushups? Any suggestions would be great.

Great video. The athlete interviews are the best. Keep em coming!

Hey Team,
I need some advice for training for a crossfit games. Coming up in Feb is the first annual CFHSV games. A little gathering of atheletes scheduled for Valentine's day. http://cfhsvgames.com/

Obviously I want to perform at my peak at the games. Lately I've been PR'ing everything and feel great. Afterwards when the adreneling and endorphines wear off I feel pretty shot. Wake up in the morning with little aches and pains. I feel my body is telling me to take a break but I don't want to lose my "edge". There is now 24 more days until the games. Do any of you guys that have competed in CrossFit games etc have any advice for a pre-contest training schedule including rest?

I've been thinking about 4-5 days off....DOING NOTHING. Followed by 12 days of max efforts, then going abou 60% or so the last few days prior to the games.

Any advice will be MUCH appreciated.

Thanks,

KLowe

21/01/09
M/33/1.81m/76kg

As rx'd

An ignominious 41:05

m/42/160

as rx'd

21:03

M/53/180
As rxd:10:20

16:06

As Rx'd 16:54(PR)

Last time 17:53

oh yeah. Yall can still sign up to compete at the Crossfit Huntsville games. We have about 60 or so signed up but there is room for more.

Bring your best! It is going to be fun.
(plus there is free beer)

http://cfhsvgames.com

#105 Scott

Not trying to bash what you're doing or anything, but celltech is just overpriced creatine monohydrate and dextrose. if you're worried about the whole zone thing, then you can buy strait monohydrate made by any number of brands. there are also other types of creatine (ethyl ester, kre-alkalyn) that claim to alleviate many of the proceeding problems.

As for its efficacy with crossfit, in my experience it's a bit of a double-edged sword. Personally I experienced some noticeable advantage on strength WODs (and some of the shorter metcon WODs as well). But I often feel dehydrated and sluggish on long runs and very long WODs (see Eva). If you don't experience the water problem or it doesn't bother you then by all means you should take the creatine.

hi Tall Paul, well, first and before the wod you havd to do some handstand drills to get confortable with the position...then do one or three handstands to see if you can do the push-up movement reemember this is a metcon wod so you have to go fast said that assisted handstands push-ups are ok

Sorry Bad english best intentions...

27/6'8"/220

32:44

this is my favorite WOD. so excited to tear this one apart. unfortunately i didnt log my time last time i did this workout, but im gonna go for a sub 12min, maybe 10?

Any crossfitters in Providence? Feel free to contact me

N

m/24/179/6'2

13:25.

Handstands against the wall.
L-pullups were pretty good, started to go greater than 90 degrees on the set of 11, 13, and 15.

I think I pulled a muscle in the back of my neck at the set of 13 LPullups. :(

Now wearing a scarf all day.

PS. Ive been following Crossfit WOD 3on1off for since beginning of january, I am still scared to do the whole flip thing to get into handstand position, any suggestions?
(For now I get into the position by putting my against the wall and walk towards it.)

Does doing HSPU with your back/heels to the wall and leaning on it (being as close to vertical as possible) count as Rx'd? Everyone seems to be talking about being stomach/toes to the wall as opposed to back/heels to the wall. Unless I'm reading it wrong. Either way, I don't have the balance to hold it away from the wall so I have to do something.

My my.... I fill great today! Did I do Mr. Joshua Yesterday... Hmm Checking log yep it says I did it in 25:14.. Nice. Check my back no it's not that bad... Why shouldn't it be so sore that I can't move?? What a minute didn't I just get lvl 1 certified (Jan 10th in ATL) and really get some GREAT advice on my deadlift? Well yes yes I did... Ha that must be it.. So thanks again Chuck,Bobbi, Jenni, Mike, and Pat. Oh my abs are really sore though... Can't wait for this one love doing HSPUs and LPulls for that matter...

19:50 with light band assisted HSPU's and L-tuck pull-ups.

#119 Igor

Can you do a standard cartwheel? Practice those for a while then then basically do a cartwheel into the wall to get into the HSPU position. Eventually you will refine the movement and just throw your feet over your head with little effort.

gotta get used to feet over head.

my .02 I'm sure the gymnastic guys have much better advice than that.

Good luck

bw 165

hspu assisted
l pull ups w/knees to chest

12:20

+ 24 lb weight vest

14:35
as Rx'd

#104 InfidelSix

OK. So my lack of detail and poor story telling may qualify me for a Bravo Foxtrot. :-(

But I would like to clarify for the record that Billy did perform the required number of deadlifts. They were just broken up into sets at the end. I missed that detail.

My bad.

31:43

as Rxd 15 min

A minute faster than last time.

18:55

15:23

M/38/70"/193

As Rx'd: 30:58. HSPU easy compared to LPU's.

hey ther'yall crossfitters. I was just wandering if there is a default calculation for womens weights within certain wods that only prescribe one weight ? is there maybe a percentage default scale ?

best regards
Evert Viglundsson
World Class CrossFit; Reykjavík Iceland

M/46/250

Need a sub for Ls whats good

M/23/185

13:38... slowly getting my groove back.

As Rx'd

12:51.

Lax practice last night till midnight, again tonight.

29/m/218

25:17

19:50

OUCH - Improved overall with both exercises. Locked out for all L-pull-ups. Kipped to get legs parallel and then pulled up. HSPU to ab mat, most head to mat, but not all. My shoulder has been screaming at me again - pain moving back into clavicle. Still healing from a "minor" separation. No time for extra credit today..

48:16 rx'd

as rx'd

18:45

#122

Thanks klowe!

I will try that.

# 105 Scott

#115 BigBen made some good points, but creatine has been very helpful for me. I take it to prevent my body from breaking down from doing 3-4 wods in a row. I haven't had any problems feeling sluggish or anything like that. I like Muscle-Tech's Creakic over the Cell-Tech, it's in pill form (no sugar). I have gotten good results from it.

subed pull ups for l pull ups and leg raised push ups. 9:20 with jumpping pu starting at 11 pu.

F/32/124

As px'd, HSPU against wall. Last 2 sets of L pull-ups killed my time!

21:16

Fit Mom in CT, you are a beast!! :)

48/m/190

As Rx'd w/1" band assist on handstands. 13:00

So I did the Tuesday WOD and Mr. Joshua was much nicer than I expected. This was my fourth official Crossfit workout so I was pleasantly surprised.

400m run
30 GHD sit ups
225# Deadlift x 15

Total time 30:32

The biggest limiting factor was grip. I had to break up the deadlifts due to my grip failing or I think I could have gone sub 30 pretty easily.

Also, wouldn't it make more sense for in addition to there being a "comments" section that there was also a "results" section where results (and only results) could be posted? It takes quite a bit of scrolling through one liners to actually find someone's posted results.

#107

Check out the demo/exercise link. There are lots of modifications that can be made to the HSPU. Good Luck!

47m 205# 6'0

sloppy L, HSPU assisted a bit on Smith machine, to 3" pad, otherwise as Rx

23:41
last time: March 08: 29:45

steady progress feels good.

Anonymous:

Welcome to Crossfit. You may or may not have noticed that the comments have been pretty much as you have found them since 2003 or so. Everything here is as it is because our gracious hosts Coach and Lauren are pleased with it.

If you check back today you will notice that there is a higher % of posted times/results in the next 500 posts. You will have ample oppportunity to compare your results on today's WOD when you do it tomorrow. If you work backwards on yesterday's WOD you can do the same for your above result, which is quite good BTW.

Remeber that CF.com is the equivalent of the personal gym owned by the Glassmans. Spend some time here; learn the landscape and the lore; enter the room on "little feet". FWIW you are the 10th new person this month to make the same suggestion, albeit somewhat more politely than the others, and the result will be the same.

Welcome to Crossfit. We're happy to see you.

28/M/6'3"/200

Have to do the hspu's modified with my feet on the bench b/c I get yelled at by some globo gym employee not to put my feet on the wall.

17:06

I did the WOD with my feet hooked on the Smith Machine because i cant do the normal HSPU...

Time. 17:11

bingo:

sorry if i stepped on anyone's toes with my "big feet". I'm not trying to upset the balance of the universe...i'm just an efficiency freak.

I have been doing Crossfit for 3+ months now and would like to share my success and funny story. Pre-Crossfit 6'1" 194lbs 12%bodyfat. 3+ mos of Crossfit 203lbs 10%bodyfat. Never been below 12% ever. More importantly I am stonger than ever.

Now the funny story, the personal trainer at my gym who performed the bodyfat test failed to ask me how I achieved these results. No care at all.

Long live Crossfit. Thanks to everyone.

As Rx'd

14:53

as rxd.......13:50...jb

14:28

Ryan M/22/185/5'10

42 mins, didn't get to do the last set of L pull ups

RJ M/22/175/5'7.5

37 mins, didn't get to last set of L pull ups

First time really doing this workout, so for us it was basically working on technique and building strength.

AS Rx'd 26:23 .... pretty disappointed, my strength for HSPU needs a lot of work. I'll probably start incorporating them into the CFWU anytime the WOD isn't too upper body oriented.

Kentucky in ... 10 days!

Scaled massively. HSPU assisted with feet on bar at around 3" below shoulder height. Should have been higher. L-PU black band assisted. ROM limited, need more assistance. Next time use the yellow band.

17:57

Comment #49 - Posted by: scott_28/m/6'/330 at January 20, 2009 9:49 PM RE Cool downs

Scott, I don't know if you watched the video a couple of weeks ago about many crossfitters suffering back pain, but it being more a function of hip tightness (lack of flexibility or range of motion) than actual back issues. To me, that obviously screams "STRETCH!!".

You're right, or at least I haven't seen a formal, crossfit cool down either. However, that doesn't mean you can't or shouldn't include it in your program. I'd obviously focus on the muscle groups you worked that day and spend some extra time with your hips. I will also do some more push ups and/or pull ups if they weren't hit in the workout, and since I've had a good rest since the warm up where I also did them (but one of my big issues is lots of reps with push ups and pull ups - so it's also a focus area for me - maybe you have your own focus areas?).

Anyway, just a quick thought!

#151

If you just want to log the numbers go to
logsitall

M/25/135/5'11"

As Rx'd 14:55

Comment #105 - Posted by: SCOTT M/28/6'0"/189 at January 21, 2009 6:35 AM RE Creatine

Scott, after I had been doing crossfit for a few months, I decided to give creatine a go (having done it in the past with my previous workout regimens). I struggled in two ways. First, as previously mentioned, was the dehydration. I would actually get to the point that I would cramp. Bad news! However, one of the "great" attributes is that it allows you to gain strength by gaining size / bulk. Yeah, not so great on pull up / push up days (and any other body weight exercises). I already struggle with those exercises and another 5 - 7 lbs of body weight didn't really give me the results I had been looking for, so I quit taking it.

Simply by following the workouts and really pushing myself I have gotten stronger (and fitter), without much weight gain (uhm, fat loss anyone?) and don't have the dehydration problem - at least until summer comes and I resume sweating buckets!

Greg A W/U

as rx'd

20:43

I dunno what hurts more: my hands, my back, or my abs

*GOOD TIMES AS RX'D*

m/5'3"/160/29

as rxd--first time with this wod, i dig it need to get better at it

hspu against wall
l pulls broke into 5's and 3's by the end

19:11

Not enough quality sleep last night. Skipping.
Going snowboarding.

M/47/6'/184

8:55
As rx'd

M/25/190

As Rx'd

19:55

HSPU's suck against rough concrete

I see these "athlete" interviews, and wonder what exactly makes you..a Crossfit "athlete"? I know every 'sport' has its studs/beasts, that all want to and strive to be like. But are you only considered a crossfit 'athlete', if you are participating in and training for the crossfit games? Just wondering... Are we not all crossfit athletes, or are the rest of us just people who do workouts based on the crossfit philosophy? **Being an ex-NCAA Div I athlete (SEC), I do understand there is a difference between working out and training. I would like to see some videos of the soccer mom and dads who have drastically changed their health with crossfit and the zone...those are the ones to give recognition. but that's my opinion.

As RXed

12:04

last set of L pullups took way too long. Getting noticeably better at HSPUs

Modified pga. skulder komplikationer

Ring pushup 22-19-16-13-10-7-4-1
HPC 155 3-3-3-3-3-3-3-3-3
Ring Row 1 - 3- 5- 7- 9-11-13-15
23 minutter

as Rx'ed 20:45

(prev 20:15)

As Rx'd - 16:17

I did the exact same time as the last/first time i did this .. in July.

Last time I did my feet on about 3.5'-4' bleachers and regular pullups

this time I did handstand pushups against the wall (for the first time) and full L-Pullups (well they got a little shaky towards the end)

comment #13 bingo

lol my last name is "Rape" why should i have to change it??? its not politically incorrect or anything. everyone knows me by Rape..

Managed to do the first set of HSPU in handstand position, but with limited range of motion. Switched to bridge for the rest.

Did one L pullup, then 3 regular pullups, then switched to jumping.

Also had to stop for 5 minutes halfway through to take a business call.

26:30

comment #36
thank you lol!

36 M 168#

As Rx'd 8:10

M/33/5'10"/199

32:45 as Rx'd

Every last F'ing HSPU.

Day 8 of Zone. Zero weight loss, but down 1/2" on waist. Don't really know how that's possible with only 119g protein/day. Energy is sky high though, so I'll take it.

M/29/5'9/194

I just did HSPUs yesterday with J.T., so I did a pull-up ladder today with the continuously running clock. Made 11 rounds plus 11 pull-ups. Ran out of time as I was struggling to finish my last rep on round 12.

I tweaked this one more than normal, since I don't do the WOD every day, and I had a good back workout yesterday.

15-13-etc HSPU progressions (knees currently)
1-3-etc each of:
hill sprints (up and back down one "rep")
KTE (lying on floor, sounds stupid, but it's a good core challenge for me currently)

37 mins

Yuck. Subs and not very good ones. I am so weak in these areas - HSPU's are way out of my league, and Fuggedaboudit with L pull ups. I feel so lame and bummed. I know I am not the only one feeling this way today. oh well, like s'more always says just do your best. 8 minutes, legs up on couch for HSPU's and did l sits on paralettes for 5 sec increments - but had to drop one leg after 10 lame-o seconds.
SO what muscles are we working here? core and delts and lats and what else?

I gave 1/4 range HSPUs a try (hands on floor, head to floor depth) and my shoulder did not complain as long as I did them slowly.

HSPUs and Lifeline Jungle Gym door pullups (no place to do L-sit pullups - still good, strict type pullups as they were no kip, dead hang and thighs dragging up and down the door):

13:03

ODY_28 i'm not an athlete but i'm proud for defeat many kind of them on crossfit wods...

You know something i get better when i stoped myself from make to much questions...JUST TRAIN HARD AND ENJOY DOING IT HAVE A GOOD TIME

Bad english best intentions...

9:20 as rx'd.

M/34/190/6'2"

Man, the HSPU's are tough- first time on those and had to work my feet up the wall to do them properly. Anyway, after doing the first 15 HSPU's as more of a decline pu (I had my feet on the window sill about waist high), I did them almost correctly- I need my bum towards the wall. Significantly harder. Also tough maintaining form on L PU's.

20:58

Male/26yrs/6'0"/170lbs

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

10:18

Did it in reverse accidently. started with 15 L Pull-ups and tiered down. Don't know if it helped or hurt me on this one.

On vacation so no parallette bars and no pull-up bar. Subbed burpees for L-pull-ups. Hard to get motivated when it's already sunny, warm and waves are crashing on the beach 50' away. Aloha :-)

12:39

29:40

15:30 something as rx'd

HSPU killed me

I am weak. As RX'd 23:07

CFWU
situps to 30 degrees below horizontal
70# assist on pullups and dips

WOD
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

Handstand pushups with ankles at navel height. Pullups for first 3 rounds, jumping pullups thereafter.

30:13

I was just thinking that I haven't done HSPU for a while. What a treat. The HSPU's killed me on this one, the L Pullups wern't too bad. As Rx'ed 18:24.

P.S. Great Post bingo

m/37/76/200

Pike PUs w/ feet on high squatrack bar; deadhang pullups+KTEs

20:45

17:55. More than 5 minutes off my last PR! I couldn't believe it. LPUs were MUCH stronger than last time and I did the 1st 15 HSPUs all in a row - also a first.
Thanks, CF!

38m.6.182

wod as rx'd since 5/22/08

14:30

This WOD looked too hard- I can’t do handstands OR unassisted pullups- so this morn I did CFWU and worked on my form with hang power cleans. Felt okay about it, then read comments at work and zing! bingo, you got me! I’m going back this evening and will do the smith machine progression for HSPU and assisted PUs. Thanks.

s’more- at work, lots of my patients are spanish only speaking so I get lots of practice. Each week I try to learn a new phrase. I learned this today and it made me think of you – "del dicho al hecho hay buen trecho"- tho' with you, maybe it easier done than said! LOL Love you and your English!

Formerly "Crusader Airman" (it was just tiresome to retype :-)

Warmup: stretch, 2x10 pushups, toetouch situp, dips + 20 min on bike @100rpm+

WOD:
Reps as rx'd...some scale/sub:

Handstand pushups were will toes against a pillar.

Can't do L-pullups, so subbed latpull instead (120#, last two sets @ 90#'s)

Time: 11:09

M/32/190/6'

17:42

HSPU w/ one foot on smith for balance -- had a failure previously that freaks me out a bit. L-PU were 'good' until sets w/ 11, after that, some in set had bent knees.

15 - 1 (unbroken)
13 - 3 (unbroken)
11 - 5 (unbroken)
9 - 7 (L-PU 4,3)
7 - 9 (L-PU 3,3,3)
5 - 11 (L-PU 3,3,3,2 w/ last 2 bent knee)
3 - 13 (L-PU 3,3,3,3,1 w/ last 4 bent knee)
3 - 15 (L-PU 3,3,3,3,3 w/ last 6 bent knee)

Did 3 HSPU on the last set since it hardly felt worth getting into position for just 1 and it gave me more time before doing more of thos F(*&)(*$&%ing L-PU.

M/45/5'9"/168

15:55 as rx'd.

Great, hard workout. For HSPU's, I dangled my toes over the bar at the squat rack. Maintaining form on L PU's at the end was really difficult.

m/20/5'10"/180

as rxed but prolly didnt do hspus all the way to the floor every time. they killed me. L pull ups weren't even that bad.

20:14 and i'm hurtin

30/m/5'10"/215

Still working on my range of motion for hspu. I can't kiss the floor yet...

I was able to do the L-pullups this time.

32:31

28/M/140

As Rx'd

Wow, that was a killer core workout!

22:37

I used parallettes but dropped my head to a step that was 3-4" below the parallettes. Progressing my ROM further. My LPU are as righteous as they come. I did extra reps on the HSPU, and big mistake, I did countdown of both HSPU and LPU: 15-13-11... of both. That makes the WOD easier, I believe.

17:18

m/19/150/66"

9:09

i got the HSPU unbroken, I'm good at those but my form on the L PU from 9-15 wasn't very good, so I can't call it rx'd. Next time form is going to be strict on those, my time will probably jump to around 10-11:00

M/24/165/5'10"
14:06
My first crossfit and definately not the best form

21:14.
Need work on HSPU: was only doing one at a time by the second set.

Whooopeeee! Another big PR for me! I am all smiles!

“Mr. Joshua”
175# DL
Unanchored butterfly ab-mat style sit ups
= 25:24

PR by 5 min AND I used 15# more on the DL this time.
Yay!!

Erin

Didn't keep time

Did L-Pullups as Rx'd
Subbed pushups with feet on 3-ft bench for HSPUS (did 5 HSPUS prior to workout), sets for pushups: 10-15-20-25-20-15-13-13)

15:35 as rx'd

23/m/167lbs/70"
sub HSPU with elevated push-ups
pull-ups as RXd
13:54

Week 2 of Xfit
m/20/6'1/205

As rx'd 14:12, L-pullups were beasters thanks to those GHD babies yesterday.

m/38/6'1"/210

28:05

HSPU was only half way down. Otherwise, as RXed.

M/36/71"/199#

17:30

Did HSPU against the wall
Subbed Band assisted/Graviton Pull-ups and sit-ups for the L-Pull ups.

Rape #173:

Apologies. However, Rape/19/M as you have written in #173 is a little less of an eye-grabber than Rape M, eh?

Cheers, young man. We're happy to have you here.

Welcome aboard. Fasten your seat belt.

15:09. It was a smoker.

strong lil pony thanks so much, your words are always nice and warm but strong and full of determination, love you too you are amazing..keep yourself strong and nice...

Siempre hacia adelante, hacia atrás ni para tomar impulso...

Ask your patients what that means you'll gonna like it

in8girl-

erin! congrats on your huge pr's! you are doing great! wow 15 more lbs on deadlifts AND you shaved off 5 min? very very nice!

48/male/6'/204/ week 11 CF

#180

Julie summed it up pretty well: "Yuck...I feel so lame and bummed."

Trying to find a silver lining...I have improved from 0 to 7 HSPU's down to a 4" book...with my shoulder complaining.

Did 22:00 of HSPU's, DB presses, pullups (some band assist)and some holding the Lsit position.

33/m/210/6'5"

23:18

Lots slower than last time, L pull-up were cruel the day after 150 GHD sit-ups. Back was pretty toast after 75 250 DLs also.

27 / m / 5"11 / 161 lbs

subbed HSPU for 95 lbs push press. Otherwise, it was as rx'ed

17:27

Still working on a basic handstand, let alone a HSPU. So...

Scaled with TRX for the HSPU

Unbroken until muscle failure at the end of the 11th TRX-HSPU. Then it was chaos and pandemonium as I tried to eek out the rest of the workout, small chunks at a time.

24:34 (with the crappiest L-Pull-ups fading into pathetic kipping at the end. Whew. Good thing I set a beatable benchmark :)

Cheers all!

in8girl...YOU GO GIRL CONGRATS!!!!

m/39/6/229

5 hspu to the floor, rest on smith
lots and lots of sets of tuck-pulls, one at a time by the end
30 minutes.

47 / 175

HSPU to 3" block on the floor - best I could do.

23:14

24/m/195 heavy
14:27rx

56:39 head to abmat

M/46/6'/175/7500'

HSPU (band assisted)
L Pulls (palms facing me)
14:24

32m/5'9/180

29:45 (Self assisted HSPU, tuck pull-ups)

Rx'd
13:33

HSPU's on squat rack
did L's till 9 set and did pull ups and knee's to elbows...

31:12

#109 klowe
im competing at the hsvcf games also and im completely lost as to if i should crank it up or scale it back training wise.I dont wanna show up undertrained,but i definately dont wanna overtrain and not be eble to show up.but one things for certain is i showed up today 9:51 on the wod.

15:39

Subbed
105lb Overhead Press
Pull-ups

subbed for those too. same next time

M/39/175/6'

As Rx'd
22:46 Right shoudler is starting to get better.

m/38/190/70"

CFWU x3
BS 135 x 10

WOD as Rx: 15:15 (bar pu)
Compare to 080713 - 19:45 (rings pu)

24:58

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: 1/2 mile run to the gym, Greg A's Warm up + and some HSPU and L-Pull-ups just to get me in the mood :>)

WOD: HSPU/L-Pull-up Ladders 14:10

HSPU: I am getting pretty good at these now with about 50% all the way to my forehead touching the floor. The other 50% were to within about an inch of the foor with my forehead. Did the 15 and 13 unbroken. On sets 11 and 9 I broke them into two sets and on 7,5,3,1, they were unbroken.

L-Pull-Ups: Legs straight palms facing away. sets were unbroken for 1,3,5,7, and 9. My L-Pull-Ups then deteriorated and I broke 11 into three sets, 13 into 4 sets and on 15 I was reduced to singles by the end.

Cool Down: One crappy bar muscle up and 1/2 mile run back to the casa.

QUESTION PLEASE: Whenever I do L-Pull-Ups I have to first pull my shoulders back and then raise my legs to parallel, or higher, with the ground and then I begin the set when I come back down on every rep I cannot extend my arms completely. It feels like my shoulders are trying to rip themselves apart and the tension increases as I get closer to full extension. I can however "relax" into a full extension. Kipping pull ups, muscle ups, skinning the cat on rings, and every other kind of shoulder exercise are no problem for me, its just L-Pull-Ups. If anyone has any advice, or has this issue, I am would love to have their input.

Also, I saw Jakers today while I was training some folks, its great to see you Jakers, keep up the great work, you are looking strong :>)

Have Fun, Train Hard,

Billy

24:35 as RX'd

man I have to work those HSPUs, they neet a lot of help, the L-Pullups were much stronger.

Good WOD

Did handstand pu against wall.
Used bar and failure bars for L PUs. Sat on ground to focus on form.

15:39

18/M/150

Rx'ed - 10:35

started going greater then 90 on last couple L pullup sets

good wod

21:18 as Rx'd. My HSPU are WEAK. L's looked good.

God is Good, All the Time.

30/m/5'11"/200

As Rx'd

18:17 HSPU really hold me back.

29/m/200

22:15

HSPUs were from full extension to top of forehead.
LPUs were from full extension to bar even with clavicle.

Billy #235

Similar thing on L-pull ups. No pain in shoulders, but takes big effort to relax into full extension and to get back to tight shoulders, arms a little bent (arm position similar to false grip for MU with palms in, if that makes sense). Not sure why, I think it may just be a balance thing.

Scott

24/m/5'11"/171

Scaled to:
15 45 degree incline push-ups
1 L Pull-up
13 45 degree incline push-ups
3 L Pull-ups
11 45 degree incline push-ups
5 L Pull-ups
9 45 degree incline push-ups
7 L Pull-ups
7 Handstand push-ups
4 L Pull-ups, 5 Kipping Pull-ups
5 Handstand push-ups
11 Kipping Pull-ups
3 Handstand push-ups
13 Kipping Pull-ups
1 Handstand push-up
15 Jumping Pull-ups

19:30. L Pull-ups were mostly singles, and pretty sloppy towards the end. Used wall for balance on HSPU.

23:44
HSPUs with Bands, Green & Blue, w/ blue shoulders
L PUs as 3s, 2s, and 1s
198

17:01, as RXed.

HSPUs with feet against wall for balance, some were freestanding. L-pulls were solid. I even made a friend!

second wod since Oly Comp.
Yesterday crapped the bed
today
20:20
PR by 5 min

m/24/5'6"/160

Meh...
This WOD is more frustrating than anything else. I need to improve my handstand push-up stamina. Powered out the first fifteen, then nine of the next round before sucking the rest of the way through.

10:15

gotta break 10...next time.

Comment 104, InfidelSix,

...only doing 8 deadlifts, come on brotha man, you've seen me post many times for several years, you should know that he meant 8 in-a-row on that set...

Have Fun, Train hard,

Billy

Pull ups done on parallel bar grips as my left shoulder dislocates at the bottom when using an over hand grip.

M 182 5'10"
as Rxed 16:10

wanted sub 15 but those L- pull ups kill me

m/41/163/6'

as rx'd:

15:28

jrod #74: re mtnathlete.com and your misdirected rage.

mtnathlete is not trying to be another crossfit. They are not after GPP, they are after sport specific performance for, duh, mountain athletes, including climbers, mountaineers, and backcountry skiers, all of whom have specific needs that are outside the bounds of GPP as addressed by crossfit. Rob seems like a super cool guy and has never bashed crossfit and in fact, speaks highly of it on a regular basis.

I suggest a deep breath, a few beers, and a brisk walk around the block to cool off.

BW 170

As Rx'd

13:31

Core was shot from Mr. Joshua, HSPU still hard

33 yom 220 bwt

wod w/ subs

subbed one KTE's and one kipping pull-up per L-pull-up i.e. 13 KTE's & 13 pull-ups for the 13 L's

HSPU's to a 25lb plate and pad

time: 22:52
overall faster than last time but different subs so not sure how comparable. Definitely felt this in my grip with the extra reps of KTE's and pull-ups.

Note to self: need to build some parallettes to work the L-sit/hold

Pretty good.

My range is getting deeper in my HSPU then last time.

My range got worse as the sets wore on, to where I was only getting down a few inches.....

Had to kip my way through most of the L-pullups..

22:30

pretty good. Great workout. Feeling much stronger lately.

CF Rocks.

I cant do more than three real HSPU or L pullups so when I hit three on either side I subbed feet up on the Smith Bar at 5' and regular pullups on Gravitron set on 60# for the rest.

22min

Good for me considering 2 months ago I could not get one good one of either.

18:53
last time: 15:21

As rx'd:

10:59

L-pullup form got bad halfway through though. I still need to work on them.

13:13 HSPU to 4" block

STILL recovering from back injury on Christmas day.

HSPU's against wall (facing)
L PU's seated for form

20:35

Much scaling here, time was 13:47. Switched to holding a handstand to failure once I hit failure on the HSPUs. Switched to bent-leg l-pullups after L-pullups failed, then to KTE's once those failed.

Warmup: easy row 1000m, jerk drills and snatch drills with an empty oly bar, alternating with sets of 10 box jumps.

Cooldown: bench press 5-5-5-5-5 at 155; some light stretching.

5 HSPU
1 Pullups
3 HSPU
3 Pulls
1 HSPU
5 Pulls

5 rounds

I blew this one 19:54
I started out really well... but when I got halfway, I fell apart fast.
I will be waiting for this one next time.

m/30/5'10/200

knees slightly bent on L pull-ups
18:55

45/M/6'/180

FRAN ON FIRE PRACTICE AT STATION...

TIME: 10:23 FULL TURNOUTS ON AIR.

TIME IS STILL COMMING OFF...THIS IS GOOD. I SHOULD BE READY FOR FEB. AT CROSSFITNWT.

KRAV YESTERDAY AFTER DOING A WOD AT CFNWT.

SQUEEZ BOX

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #168 - Posted by: ODY_28/m/160 at January 21, 2009 9:41 AM

Ditto. I've maintained that same thought since I started xfit.

wod as rx'd
23-226
14:00

22/m/227/5'8"

20:13- with bar assisted hspu

Deano stop making that question call yourself CROSSFITTER train hard and enjoy doing it...

11:14
L pull-ups done on ledge.(need work)

I think the name of this one should be "The Sweet Sixteen". Anyone else?

m/41/72/175
25:54. Sub'd knees to chest then straight pull up.

tyra - 32:25

I loved this one. 7 mins 18 seconds.

17:22 modified

HSPU feet on smith machine bar
L PU kinda jumping not really L

M/35/67/248

Catching up on missed workouts. Last Friday's today.

Round 1
10 max incline sit-ups
10 back extensions
20 65# Thrusters
30 assisted pull-ups

Round 2
20, 20, 15, 20

Round 3
30, 30, 10, 15

27:48

Treadmill: 1 minute hard, 1 minute easy x 5.

As rxd
16:11
pullups slowed me down

age 19 bw 175
22:56 with full ROM on hspu's

i think my pr is 15: something...i don't know how that happened

M/28/195

Did half of the workout in 10:48. Was interrupted by group pt (1.5 hrs of basketball)

Finished 2nd half afterward for a total of 19:07

8:09 with bent knee l-pull ups.

29 yom, 185 lbs

16:38 as rx'd

pr - 16:24

M/39/5'6"/193

This was fun... I have never been able to do a HSPU before... but we now have this handy pull-up stand in the company gym that has convenient handles down low for this sort of thing. So, it's different because the palms aren't flat against the floor... but it also permits going deeper than to the top of the head. That said, I had a hard time with them anyway.

Took a few chat breaks with coworker... all tolled, I'd say ~30:00.

Did all the Ls as prescribed.

First set of HSPU banged out surprisingly well.
The remaining sets all required the help of my legs - I couldn't do them unassisted. It's quite a different exercise than a standing press.

Can't wait to see what gets sore so I know what I worked...

:)

143lbs/32yoa

As Rx'd with feet on wall for HSPUs, head to floor.

Time - 17:54

Previous - 22:35

m/40/6'/205
feet on bar in rack
9:28

m/40/6'0"/192

9:54

used smith machine for HSPU

20:24

22:40

w/ band assisted hspu's and semi-L sit pullups/high knee pullups/strict pullups(last 15)

this one was way outside my comfort zone...first time inverted...first time doing L-sits, or at least the lame approximation of them I did

handstandish push-ups walking feet up a fence facing the fence

34:27

16:57 with very weak HSPU

Wieght for new weight room: $5000

Dry Wall to make room look nice: $300

Asic Running shoes: $150

Marking up the new drywall at the work weight room with my new shoes doing handstand pushups and almost putting a hole through the wall: Priceless

WOD - 16:35 [50Y/M/11st/70"]

11:15 as Rx'd

I think I might get the "longest time spent" award today...

Can't do HSPUs, so subbed piked pushups on parallettes, and an equal number of handstands
Can't do L-pullups, so subbed hanging leg raises and pullups w/ that skinny little white band

so.. 38:40 altogether..

but I really like those handstands :-)

HSPU's were at 75 degrees rather than 90 degrees from horizontal.

13:13

Hey I've been CrossFitting for about nine months now and used to follow the mainsite schedule, but now I'm on a 5/2 split and so I'm a little bit behind...

Which brings me to my question: is it bad CrossFit etiquite (bad speller) to post previous WOD results on the current day's thread?

22:34

m/5'10"/170

Used 6" spacer from floor to scale HSPU and was reduced to tucking legs (knees to chest) on majority of L pull ups

as rx'd:
14:45

M/48/5'10/165

8:54

This was awesome!!

8:50

45/182

15:55 as rx'ed.

10:38 as rx'd

* still terrible at HSPU's
* alternated the grip back and forth

#105 Scott - Creatine Question
I've used "Purple K" which is Kre-alkalyne for over a year (Crossfitting for over 2 years). I noticed a considrable improvement in all aspects of my CF while taking it and I didn't gain too much weight, which is a big plus in this game. I would highly recommend it to Crossfitters. Hope this helps.

21:54

used the smith machine to do HSPU and L-Pull ups weren't exactly L shaped.

Too EASY!!!

m/20/165/5'9"

hspu's against wall, top of head to ground. Strict pull ups with knees tucked.

25:40

as rx'd
18:26

both hspu's and L-sit pu's went better than expected. Keep up the good work everyone!!!!!

cfwu x 1

handstand pushups (15,13,11,9,7,5,3,1)
L pullups (1,3,5,7,9,11,13,15)

26:09

ScottE comment 242,

Thanks you very much for your input, I am not alone, yea! little victories

Locking out to full extension for L-Pull-ups...

I completely know what you are talking about when you say that the amount where your elbows bend is about the same as when you are in a false grip for a muscle up and that it takes great effort to get from that point to full extension. That is exactly what happens with me.

Scoot, can you elaborate on what you mean by "it may be a balance thing" I'm am not sure what you mean because I "feel" solid in the position. But maybe its something that I am not even thinking about, like balance.

Have Fun, Train Hard,

Billy

28/m/177 as rx'ed 15:52

Time: 18:52

1/21/09

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

Not as Rx'd

TIME 17:30

NOTES: HSPU were good, much better ROM. L Pull Ups broke into singles and doubles, by the end had knee tuck sit ups. HAD ASSIST ON 5 OF THE 13 AND ALL OF THE LAST 15 L PU. Will do some Lsits tonight to tweak abs further. Finished off with some grip work.

116, 141, 162, 299
thanks for all the help, team. i really appreciate it!

32/m/165

did assisted hspu, but they more like incline push-ups at the maximum incline possible.

14:23

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Time: 12:22
HSPU with feet on rack assist
Foam roll after
Compared to 080713: 19:57

31:53
strict pullups

as rx'd

17:54

Propped my feet on a 4 foot stand and tried to mimic hspu. Worked pretty well actually, definitely going to be feeling this. L Pullups went better than they ever have. Eventually had to move the legs into the chest. Overall, nice day. Still not timing haha.

As Rx'd had to wait for globo gym patrons 17:09 would have been easily into the 14min range if not for aforementioned happenings.

OK I'm shot today. Had to cut down to start at 12 & 1 after I could only do 3 HSPUs to start with. This is my 3rd day (Monday made up the Hang PCs)and I've got nothing. This WOD killed me. Need to go in the basement & heal up. Yikes.

not as rx'd
HSPU with toes hooked on smith machine, bent at 90, head to floor
L pullups with band assist
13:45
need to go to a smaller band for L pullups and use a band harness next time for the HSPU's!
my upper body is getting stronger.. that's good news!

BW 70kg

21.30

Red Band White Band HSPU

L Sit Nuetral Grip

Ditto. I've maintained that same thought since I started xfit.

Comment #265 - Posted by: Deano m/47/190/6' at January 21, 2009 1:14 PM

We are all Crossfitters but obviously have different strengths and weaknesses.

I do enjoy seeing the elite athletes in videos but also the other people who have shown great determination and commitment to achieve goals such as their first pullup.

As a trainer, I get a bigger kick out of seeing my clients do their first double under, or pullup than I do my firebreathers that beat their time by 10 seconds or 5 kgs.

Not everyone will be able to achieve the fitness levels of the elite like the guys and girls on the videos, but hang in there and do the best you can and enjoy the ride.

M/32/170
Rx'd : 23:20

knees on bench. 12 mins

17:47

a little slower than last time but hspu actually against the wall this time (makes a big difference as opposed to foot hook method) and forehead to 3" from ground. Hands about shoulder width apart. L-PU better this time too.

22.10 16kg dumbells

Bwt: 140

As Rx'd

6:43

All hspus unbroken, l pull ups were nasty after 9 and super broken up. Probably not the prettiest either

12:28. one leg supported on hspu, other leg straight up

Not sure of the time 'cause I forgot to start my f'ing stop watch.
Forehead is coming closer to the floor every time I do HSPU's some sets broken on HSPU. Every set broken after the set of 9 on the LPU.
I mile run after.

Well eat my shorts. I miss read the thing and did 120 of each instead of 64 of each. Crap. No wonder it took me 32 minutes. And I had to do kipping pullups towards the end. What a freakin idiot. It was brutal.

Jodi (F/30/110)

Time: 23:24 (PR by 3:18)

14:39

Had to do L pull ups one at a time

23/M/175

11:43

HSPU could be better, and need to touch head to floor more consecutively.
My L-pullups. Had trouble sustaining the L towards the last few sets.

Eh I will get better!

F/37/125
HSPU against wall, head to abmat- mostly singles, especially after first set.
L-pullups with chin up grip- set 13 & 15 took 4-5 minutes- ALL singles!
13:03
did 3 sets of L-sits on my paralettes after, 10 count hold each- about 7-8 months ago I couldn't hold it for a second with my legs straight and locked:)

WU: CFWU - pull ups x (2) sets

WOD: 10:12

All L pull ups after 5 broken sets. My form sucks on both of these exercises.

as Rxd

26.58

Woohoo! Got my first handstand pushup today! Not only was it just one, I got 3 in a row. Arms were just a tiny bit wider than my shoulders too, I didn't spread them out really wide to make it easier. Also got my first couple L pullups, but those didn't seem as hard as I thought they would be. CrossFit is awesome!

42M/170#

17:40 as rx'd

cfwux2 -dips
burgwux2
15-13-11-9-7-5-3-1 hspu (unbroken feet on smith machine)
1-3-5-7-9-11-13-15(kipping pull on 13-15 no L)
(all L-pullups were 2's or singles)
22:31

M/32/5'4"/147
As RX'd
10:56
Really focused on L-pullup form.

Time: 12.02

Compared: No past record

Cool WOD, really have to focus on form w/ this one. Abs shredded, back tore up, body sore from the floor up. Pushed through, but obliterated somewhere after the 9 L-Pullups.

awesome job Speal. thats a cracking time. thanks for the info as well

Time 8:48
HSPU with feet on Bar at Chin level
L Pullups for the 1,3,5,and 7 rounds
switched to reg pullups for the rest. Feel pretty good that I got through that many L pull ups. Also did my 19 burpees for the burpee challenge

As rx'd
14:01

Working with my hands tomorrow so threw in one to work on the "chink in my armor" per Coach.

Run 5K, Treadmill

26:47

30/f/115

13:51

c2b L-pulls
hspu against wall

M/19/5'8"/150lbs

WOD as rx'd: 16:08

Christian: 17:43

m/31/165

free-standing hspu (no wall)
l-pulls as rx'd

11.05

As Rx'ed 18:03.
Also, anyone interested in getting something CrossFit related out in Madison Wisconsin or an of the surrounding towns should email me. I am looking to start a club at the school but would totally be happy to have non-students be involved. Email me. I will also be posting in the forum.

K- we had to sub big time, follow me if you want.
For each HSPU we held a handstand for 1 second AND overhead barbell press'= to rx'd reps for each round

L pullups were subbed for kneelift pullups AND hanging knee raises = to rx'd reps. Once those failed (set of 11) went to jumping kneelift pullups with held decline

26 mins

31yom, 5'9, 160#
15:55
As rx'd/No kip.

12:19

14:47

Aloha,

Jordan

22:19
last time did kipping instead of L, 13:58. L-pullups in singles and doubles, NOT COOL. but hspu getting much better, unbroken (feet on head height bar)

"Motivation is what gets you started. Habit is what keeps you going".

As Rx'd:

10:05

27/M/205

Yeah, that was no fun. I have issues with HSP and always have to hook one of my toes on the smith machine bar to keep balance. I managed to knock all of those out pretty easy, but the L-Pullups were a different story, by the time I was on the last 2 sets, it was only one or two at a time.

As RX'd
16:22

Mark as rx'd 26:16

Theresa 5.5" stack of books for HSPU and jumping L pulls. 25 and change.

35:35
HSPUs with knees on ledge.
L PUs

34/M/212

15:59 as rx'd

oh and 100 consecutive double unders...finally!

15:02 rx

as rx'd

18:30

43/169

HSPU against wall

16:34

37M/5'10"/168#

Warm-up: 3:01 row (757m); CFWU (minus pull-ups & dips) 3x12.

As Rx: 8:45.

Cool-down: hamstrings stretching; foam roll.

PR by 2:59. Head to floor on HSPU.

HSPU against a wall. Down a few inches each rep.
L-pull ups as rx'd

16:50

Mr.Speal you are a MONSTER!!!!! awesome performance you are absolutly amazing.....

Tj-m thats great good lob keep working hard cheers!!!!!

Subbed xPullups + xKnees to Elbows for the LPU's which still evade me. Last 2 sets of PU's jumping (alternating feet).

14:35

15:32 with kipping HSPU's

30 Muscle Ups for time, PLEASE!!!

as rx'd:

approx 40 min...spent too much time TALKING about crossfit instead of DOING it

28/m/155

Used bar assisted pushups

12:17

as rx'd
13:09

sloppy @ the end tho. . ha

as rx'd:

assisted hspu
tuck pullups (still feeling an abdomen twinge from yesterday's ghd situps)

12:31

49/M/165 as Rx'd
28:12

m/32/160

as rx'd but crappy-11:50

my hspu's were solid, almost totally unbroken. L pullups, not so much. Speal thanks for your post. Even though your time whipped mine by 5+ mins, i still take comfort knowing that even you had to break up your L's. You are my CF idol!

feet over 6.5 foot bar on power rack.

12:58 pr by around 30 seconds

range of motion issues on hspus
lsit were ugly but feet held out in front mainly quick singles

27/m/165 as rx'd

7:42

long live Crossfit Garage Long Beach!

Partial ROM for HSPU (Head touching 3" block)

25:36

as rx'd:

16:09

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

Feet on wall; broken sets: 21:23

need lots of work on form for both exercises...22:40

10:28

21/M/6'/175

45/M/154#

13:06 as rx'd

wu x 3 x 5 (sore back): sit, pull, squat, push, be, dip

For Time: 18:42

Head down to 3" disk on all reps (I can do full ROM, but not 60+ in a workout yet)
Rx'd on L-Pullups

Last time this took me 22:08 with head down to a 7" block.
Also last time, last 3 rounds of L-Pullups were with legs bent.

WOD as rx'd ,
11.58. ( 3 mins faster than last time . )
better range of motion on hspu,still nothing great, but getting better every time,l p-ups,
not bad apart from last 2 rounds,broken to 4,3,2,
and singles,and struggling to maintain the L at that point.
got some oly coaching as our ex oly lifter returned to gym after recovering from back injury,
sees the mistakes right away !

25/m/5'11"/175
15/1
13/3
11/5
9/7
Had to quit for basketball coaching.
30:46 I suck at HSPU

25/m/5'8"/150

As Rx'd: 15:30 A little slower than last time, but last time I know I did quite a few jumping pullups. This time only the last 10 were jumping L pullups. HSPU's were pretty solid.

as Rx'd

20:20

This wod is very frustrating, you want to keep pushing and pulling but the muscles will have none of that.

"As Rx: 8:45."

Comment #362 - Posted by: rjf (Since 07-20-07. WOD no. 414)

RJF, are you the same guy that they featured on CF Radio with the crazy # of consecutive WODs completed? Insane consistency. You are my hero! I think that's a great record. Do you only count "as Rx'ed"?

14:30, but I have a bad shoulder and was really half assing the hspu's. I should get something to tap my head on to make sure I'm getting down there, cuz the floor ain't happening without high injury likelihood.

I did it. Cobbled something together but I did it...
-did piked position off of 30" platform, had someone watch me to make sure I was as close to 90 degrees as possible.. Hit my head on last rep! LOL
-did assisted pull-ups followed
-roman chair L-lifts (ow, Mr. Joshua)
All reps as Rx'ed- 15:52

This was tough, I'm glad I went back to the gym to do this over. This morning I gave up on it before I even started, tonight went back and improvised. And succeeded!

Badges? We don't need no stinkin' badges!

Today we did:
40 yd plate push
10 box jumps
10 pushups
10 squats
20 situps

as many rounds as possible in 20 minutes.
I couldnt' tell you if I went 4 or 5 rounds, honestly. I collapsed afterwards and had an out of body experience and I was in some sort of weird trance until I was about 5 minutes away from my apartment.
I think someone spiked my Kool Aid

15:28 PR

As rx'd. Avg HR 148, peak 168 (much lower than last time). Great story Jakers. Thank you very much Bingo; man, I really wish you did this all year.

as rx'd

time = 18:30 (PR by 5:09)

as rx'd

20:19 PR by 9:10
Been working hard on HSPU's, found those much easier this time but L-pull ups need some work!

L pull-ups on rings, legs locked out; HSPU done head to floor

:26::01

rx'd
13:45
work on more hspu range

Did hand stands for repx3 so 15=45 sec. Got up to 9 l pulls before I had to sub to front leg raises on the rings

Subbed overhead dumbbell press; leg raises on ab tower; mostly jumping pullups but getting better and holding negative longer
~40min

I cant do L-PU's so I subbed pull ups instead. HSPU were as rx'd. 20:13
Semper Fi

25 min

19:51

45/M/6'/180

DID TODAYS WOD FOR A DOUBLE WOD...

TIME: 10 MIN ON THE DOT!!

HEAD TO FLOOR HSPU
CHIN ABOVE BAR L-PULL-UPS

IT'S ONLY ROCK AND ROLE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

19:30

used light bands for HSPU instead of against the wall, head to floor, including one nice thud

10'00" flat.
HS push ups as prescribed.
Got to 11 pull up and had to jump pull up the last 28.
Uh rah.

26:19

hspu were tough, some questionable ROM on many of them. PR by 5min though.

17:56 rx'd

Harder than I thought. Two tough exercises I could not even do one of each before Crossfit.

WOD as prescribed. Time = 13:17

18:18

(hspu against wall, difficulty maintaining L form on almost all L-pullups).

16:40

Did body combat cardio class for the warm up.

Ball push ups. Pull ups were assisted with mostly setting 10, but up to setting 12 by t he last round.

16:05

1st time for this WOD:

11:35 as rx'd

I messed up counting and ended up doing 5 HSPU's for two rounds? I don't know what happened. Most HSPU's were with head tapping ground, but got sloppy and more shallow about halfway through the workout. L-PU's were from dead hang until about halfway through then I started to keep my arms just a little bent at the bottom to make it easier.

later,
b
m/32/5'8-1/2"/174

28/M/183

As RX'd 12:26

18:32

Pullups went from L, knees up, dead hang, kipping pullups as the rounds progressed. Did the Push ups with feet on a 4 foot tall bench. Did some heavy presses and situps after to make up for the subs.

Push-ups: 15/14/13/12/11/10/9/8/7/6/5/4/3/2/1
Pull-ups: 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15
23:09

Compare to:
080713 - 16:32
080321 - 18:21

As Rx'd plus 4 lbs weight vest

26:06

L-Pullups slow me down a lot!!!

m24 212lbs

traps were dead after the deads yesterday.

13:42

L pull ups sucked, form was not too good. Got to work on it.

As Rx'ed:

Time: 19:40 minutes

as rxed

26:47

24yom/6'3"/220

as rx'd

15:32

24:38, I've broken 20:00 before, but yesterdays workout sapped me.

41/m/155
as rx'd: 16:24

M/18/140/5'7"

first time with HSPU...killer.

HSPUs assisted on wall
pull ups lost L towards last couple sets

14:14

M/22/6'1/185

as Rx'd

14:36

Actually over estimated a workout for once. Still real tough though. HSPU's were descent only broken on the first three sets. L-pull ups were broken from 7 on. Form on the L pull-ups got a little sketchy at the end.

M/29/160

as rx'd 14:52

12:19 as RX'd

M/33/188

as Rx'd
11:27 fun fun!!!

19:29

30/m/198

24:36

HSPU with assistance bands
L pull-ups until last 2 sets, then N pull-ups, then kipping N pull-ups.

ugh. handstand headache.

doh!

I though it was 15-1, 1-15 by one I feel a little better about 44:31 minutes for 120 L Pull ups and HSPU

M/34/71/220

Well.. we both subbed incline pushups.. feet on dryer

58/M/195 16:35 I did my usual HSPU to a 3.5" block for 8 reps (5+3) and it was obvious that I wouldn't make it that way, so remainder of wod was as stated above.

48/F/125 L-pullups from the floor 16:08

On travel to JAX, I did Angie instead.

20:30

Kind of disappointing but at least I felt good mentally so better performance will come back. Ready to hit it hard with the Rx'd wod or maybe an affiliate tomorrow.

F/45/5'2"/126

HSPUs: legs hooked on smith machine
Pull-ups: kipping except for last set jumping
12:21

followed by:
1 hr core conditioning class

18:00
previous 22:22

M/39/150

Comment #387 - Posted by: Herm @ CF Los Altos, CA
RJF, are you the same guy that they featured on CF Radio with the crazy # of consecutive WODs completed?

Thanks, Herm! Yah, that's me. About 95% of the WODs have been done as Rx'd. I'm lucky to fall close to the body weight that CF loads have been based upon. However, I count them either way.

The ones that weren't done as Rx'd were usually the result of not having the equipment (ergometer, rings, rope, etc.), but it didn't take me long to get everything I needed. I'll still sub for several MUs. The set-up I have now requires strict MUs, and that's just too difficult for me to do as part of a metcon.

as rx'd with someone holding my legs....10 minutes exactly....the L pull up form struggled with last 3 sets....

m/23/6'3''/220

Since I can't balance to save my life I substituted 5 pushups for every handstand pushup. It ended up being 320 total pushupsand the 64 pullups.
Time 18:00

22/M/5'9"/163

Rx'd

15:44

As rx'd
11:35

m/39/5'11"/195

20:15

30m/156/70"

as rx'd
used 12" parallettes, used med ball to limit ROM to 5" below parallel.
pull ups dead hang, no kip, switched grip.
29:17

I remember this workout from before. It was bad then, and it's still bad now.

Used the Green and Yellow band for the HSPU's.
17:43 (not pleased...L-pullups were the slowest factor)

m/20/5'8/160

As Rx'd
16:35

33:02

hspu against the wall and forehead to 3" from ground.
I stopped practicing hspu in aug because I could do them. Turns out they need to make more appearances in the warm up. I was scared to go all the way to the ground. I didn't want to fail and have a big red spot on my forehead.

L-PU better this time too. Which only means I did like three. I did a swing leg into the L and pull. Once I got over 7 it was N and the last two were Knee to Elbow and then kip the pullups. My chin didn't really get to the bar much less over it.

Then I got to go watch Billy bust out some awesome L-pullups and complain about how much work he needed. I'll just scratch the ground with my toe over here and act like I can relate.

32/f/5'4"/130

Ugh. Okay, so this morning at 5:30AM, Tommy wrote up the wod starting with L-Pulls. So all day we did this in reverse. 15 L-Pulls, 1 HSPU, 13 L's, 3 HSPU ... and so on. I had a slight kip to the start of my L pullup. HSPU are full-range but with a kip.

43:12

Boo.

WOD as RX'd

6:20

Dominated the HSPU's but my L pull-ups turned into more of a "chair shape" pull-up do to weak core and hip flexors.

F/45/125/5'2"

16:40
w/kipping hspu & crappy-form L's lol i.e. swing-leg held to horizontal and chin over the bar... basically rx'd.
I'm no kelly-moore HAHA but sooommmeeedaaay... ;)

35:27 as Rx'd

32/179/m

17:57

38/m/5'11/165

subbed 30# Dumbell Press
18:59
solid form throughout - legs did fall more at the end
3 minutes slower but did S pull-ups last time so I consider it an improvement

as rx'd

25:58

30 seconds off my PR. HSPUs were awful! Need to work on those MF'rs!

Did Push Press,95lb, for handstand pushups; 5:21

bingo #17 you wrote,
"If you need to lean your toes on wall with your fanny facing the wall this is considered as acceptable and "as Rx'd" as if you were free standing."

Wow - you must be flexible! :)

No matter how I tried I couldn't lean my toes on the wall with my fanny facing it too.

My stomach is Fuc*ed. Hopefully not too much abwork or pull-ups coming soon.

23:14 as rx'ed

I thought that would take much longer as HSPU have been a real weakness but are improving rapidly.

Honestly, when I first saw this I told myself I'd be happy just to complete this as rx'ed regardless of time.

Definetly two of my weaknesses.
As Rx'd 24:44.
Humbling seeing many sub 10's.

15:55
attempted as Rx'd. Had to call shenanigans on myself though, form especially the L pull ups was really poor. Need hamstring flexibility.

Female age 25, 5'0" 120lbs

90 degree pike HSPU's with toes on a bench
jumping pullups to "negative" L-sit pullups

# reps as Rx'd

10:21

m/22/5'3''/130

15:00

today I worked alone at home :(

I missed s'more and Carlosx cheers..jaja

20:04 as rx'd

As rx'd.
Holy cow this one was a killer!
I sucked bad...
definitiely not meant for a 195lb guy

31:28

M/24/158/5'7"

Loved this WOD.

My wife convinced me to do an hour of Palates with her at the gym today before my workout. Made the WOD just a tad harder.

As Rx'd

23:47

knees up pull ups and feet on barbell, so not fully extended in hand stand, otherwise as prescribed.

17:43

Shoulder still bothering me.

Did 40lb DB press (sucked, difficult to fully extend overhead w right arm)
L pull-ups as RX (no pain, weird!)

16:06

33/m/160

24:36

13:39

HSPU's about 4 inches from ground
L-pull's broken into sets of 1
(had to touch foot to ground every time)

m/29/210/5'8
43:43
used pull up bands

Scott m/48
feet on washer for HSPU and jumping L-pull-ups
11:44
Here's a true Cross-Fit story. My wife, Janet, hurt her shoulder at school. Dr. doesn't know for sure if only bruised or possible rotator cuff. Said she could do things that didn't hurt. She came home and did Mr. Joshua, subbing only the bar for her dead-lifts. Said she couldn't stand on the sidelines any longer. She's smart enough not to push too hard, but I think it's great she is back up again.

F/22/5'6"/140

Press 1-rep 75-80-85-90-95(f)
Push Press 3-rep 95-100-105-110-115
Push Jerk 5-rep 80-85-90-95-100 shoulders were starting to hurt at this point. So frustrating! :(

M/27/217

Had to sub pulldowns for pu's

~32 min

I am a newbie here and I was just wondering, on days like today where the wod is hard but short, do you guys do anything extra (besides the CF warm-up of course)? I come from a triathlon background and I have been previously running 30 miles a week or so, plus a couple of spin classes, and I just feel sometimes like I'm not getting enough cardio.

23/M/5'9/155

Used wall for HSPUs

17:20

19:33 as RX'd

15:05

Modified the HSPU's and had to do jump pull-ups. One day I will be able to do HSPU's and L-pull ups.
Great workout.

Used wall for HSPU (some broken sets)
Strict L Pull-ups (some broken sets)

29:45

Completed as required in 14m 03s.

Gotta love HSPUs; I did the work out over lunch and then my 6 year old son did it tonight. My little BAMF in training.

Keep the kick@$$ WODS coming!

oh this WOD posted my two weaknesses !!! Dang, the HSPU's were more of a controlled descent, and L's were tough. 26:41... Good 2 Go!

M/24/5'8/160

as rx'd 11:05

19:22

subbed facing wall elevated hspu (feet up near 6ft mark).
ring L-pullups (could barely sit on the ground while holding on)

24/m/250

as rx'd

28:47

22.m.133.65"

as rx'd
14:14(PR)

Last Time/PR:
22:06

28:54

CFWU1 only. SP 45x15 for WU

HSPU with HEELS to wall for balance. Forehead to floor.
L pullups broken from 7 on up.

35:57

#235 Billy. I notice the same thing with L-Pullups at full extension - it really pulls on the inner upper bicep area(but not enough to not do them so I'd say it's a flexibility thing for me). I've tried a wider grip and it seems a little better. I've tried reverse grip but that really hurts so I don't do them anymore with L's. I'm still experimenting.

M/23/185 5'10"

as RX'D

8:38

done after running 14+ miles today...

Instead of HSPU, I hooked my feet over a bar ~4ft off the ground. All pullups were L-Pullups, I had to break them down towards the end into multiple set though.

All told...14:57

M/22/6'3"/230?

30:39

Sub'd hanging leg raise + pullup/jumping pullup for the L-pullups and did HSPUs with hands on paralletes and feet on the floor.

No time worked on technique:
A-spotted on hspu, knee up subs for L ups
C-made it through on hspu no spotting,knee subs for L ups

m/39/5'4"/142

As rx'd, 23:30

m/31/230/69"

16:20

HSPU to a 3" box
L-pull ups were not perfect.
I need to work on both of these.

M 37 5'10" 152#

Number of reps as RXed.
Elevated pushups (3'), forehead to floor at bottom
Kipping Pullups (6' bar)

(tried three HSPU, landed on my noodle every time. need to work on those).

18:48.76

m/37/172

23:57

HSPU toes over smith bar at top. All the way to forehead touching. Pullups were mostly groups of 3. That was a lot of deadhang pullups.

m/48/175

9:16

not as rx'd

With the exception of the first 2 rounds, all handstand pushups were assisted with a 1" white band. I'm getting close, but I'm not quite there yet.

The last 4 sets of L-Pull Ups were highly broken and very ugly.

After recovering, I did 5 more sets of handstand pushups (10 reps/set) using the 1" white band. In another month or two and I should be solo on these. No judo, jiu jitsu or wrestling today.

The kids also did a modified version of the wod:

Luke
m/12/115
8 Rounds, alternating
Pull Ups, Unassisted, 15-13-11-9-7-5-3-1 reps
Push Presses, 45 lbs, 1-3-5-7-9-11-13-15 reps
9:30

Brittany
f/10/65
4 Rounds, alternating
Pull Ups, 1" White Band Assisted, 15-11-7-3 reps
Push Presses, 15 lbs, 3-7-11-15 reps
7:10

Mom even joined in on the fun:

Mom
f/49/130
4 Rounds, alternating
Pull Ups, 2" Blue Band Assisted, 15-11-7-3 reps
Push Presses, 35 lbs, 3-7-11-15 reps
5:41

Way to go Luke, Brittany and Mom!

15:55 as rxd

27 minutes
Pullups were with knees as high as I could and pushups were knees on a bench. I rested too long between pullups... will be faster next time.

M/47/5'9"/174

As rx'd 17:47

HSPUs with feet on bench
"L" pull ups with assistance band

12:14

shoulders need serious work.

followed by 5x 40s on:20s off on bike, about 2.4 miles.

17:51 last 2/3 sets of pullups were pretty bad.

m 27/6'/219
CFWU

17:20 as Rx'd

21:32

form was horrendous...

as rx'd 17:07

Comment #481 - Posted by: jon h - M/47/145

Difficulty extending completely while in the L-Pull-Up due to flexibility. Jon, I have also gone through the same experimentation by varying grips with about the same success except that for me, grip matters very little, I can do them all and they all leave me struggling to get down to full extension at the bottom. Its is good to hear that it does happen to others. When I figure it out or when I have someone show me the proper fix, I'll post it for sure. Thanks for the input.

Have Fun, Train Hard,

Billy

second day without any subs

as rx'd L pullups were sloppy AND brutal

25:08

m/17/6'/210

m/22/160/5'9"

due to lack of space, opted for a US Crossfit workout instead.

10 ring push ups
10 weighted sit ups (45 lbs)
30 Thrusters (95lbs)
50 pull ups

30 ring push ups
30 weighted sit ups
20 thrusters
35 pull ups

50 ring push ups
50 weighted sit ups
10 thrusters
20 pull ups

no rings though, so had to sub normal push ups. Hurt real good.

Time: 25:49

as rx'd
17:53

first WOD as rx'd since the back injury

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: 16:25

Handstand pull ups killed me. All sets broken except for the 3 and the 1.
'L' pull ups broken after the round of 7. Even then some didn't quite resemble an 'L'

jakers & Billy,

I was just playin' in case it wasn't clear. Yeah, I've seen Billy knockin em out in style for a good while now. You guys are west coast right? We'll have to hit up a WOD sometime.

I was dog-tired yesterday & went face-down early, never getting up for my workout. Got a 15 hr flight back to CONUS tonight & still sore from the last one, but I'll make sure to get this one in today before leaving, otherwise I'll be overwhelmed with guilt. Good times!

Hey, anyone in Ft. Bragg shoot me an email - I've got 2 wks there & no WOD crew.

Stevie J., Kelly, Wardy, stosi

GET MASSIVE!!!!
15 MINUTES
PRETTY GOOD EFFORT FOR A SMASH SESSION

m/33/165
cfwu x2 (minus pullups)

subbed 95# press for hspu
time = 23:10

16:45

21:15

F/42/5'6/124

hspu not quite full rom
L pu small jump starting with round of 11...chin over bar questionable after that

19:30

24 Lap run at the "Y"
19:52
then WOD with Regular Push Ups
9:48

44/6'1"/187

as rx'd: 18:38.

F/35/110

as rx'd 16:00

25:57. Beat my old time by 2 minutes something. I could do more L-pullups this time 'round, but still not all of them (properly, anyway). I ended up just raising up my legs with every pullup.

Make that 15:57. Whoops.

23/M/6'4"/205

Shoulder is a little wonky, so I'm easing into the HSPU's, did a couple, but was tweaking my lower back with my feet up against the wall.

Worked on the form of the L pullups with broken sets, did a buttload of pushups to sub the HSPU's.

Forgot my watch. Nuts.

rest day post-marathon

pervious: 20:41

10:14

Did regular push-ups and jumping pull-ups.

17:13

Had trouble lifting my arms to wash my hair this morning after this WOD. NICE!

14:00

L pull-ups mostly singles
20:54

took a two week break from crossfit due to sickness/injury.

15:03 with l-pullups shifting to regular pullups halfway through.

33/F/5'10"/150

Had a really, really hard time with the HSPU's today. Against the wall; tried to really plant my head into one AbMat instead of simply touch and go. Don't know if that's what killed me or if I simply didn't have it today. L-pulls were a kip to position, then chest to bar for most.

24:05 (4 minutes OVER PR - very, very disappointed in this)

HSPU with feet on wall......
Had to break sets for L-Pullups at around 11.
Brutal upper body work, loved it.

Time 8:03

23/M/185

21:00

BW 173

as rx'd

15:10

HSPU's killed me. Tweaked my shoulder about 1/2 way in and probably should have stopped.

F/40/134/5'0

Did the puppy version of today's WOD.

Started w/10HSPU/1PU and worked my way down/up to 10PU/1HSPU

Working on getting the kipping thing down.

14 minutes

F/40/134/5'0

Did the puppy version of today's WOD.

Started w/10HSPU/1PU and worked my way down/up to 10PU/1HSPU

Working on getting the kipping thing down.

14 minutes

Hey InfidelSix comment 504,

Please, anytime that you want to come over to the west coast lets train for sure. We would love to have you over at our crossfit gym, Olympic Crossfit which is about 45 minutes from Ft. Lewis. I am also in Phoenix and California quite a bit and I have regular places were I workout when I'm there so anytime that you are on the west coast drop me an email or post it here and we'll link up :>)

Have Fun, Train Hard,

Billy

33:21

M/37/240

as rx'd: 19:06

tired abs.

Brutal WOD.
Triceps were dead from Tabata pushups yesterday, needless to say HSPUs were a biatch.
22:21

Age 53/BW 240# - subbed single arm presses @55# for HSPU (15/13/11/9/7/5/3/1 per side) and a combo of pushups and KTE for "L" pullups (1/3/5/7/9/11/13/15 of each), 27:43

15 hspu
1 L pu
12
3
9
6
6
9
3
12
1
15

i kinda forgot the rx..oh well close enough

11:58

Took 30min.

could only do the push ups for 3 sets of 4-4-1,so, then I did some barbel and machine sh presses....better than nothing. i thought i could do more? hung in there and did about 1/2 the rx'd pull ups. this CF is humbling me...not use to training this intensively. i have bn into maintenance w/o's for too long...i am motivated now to be better. Bn doing CF about a 1 wk, just wait till next mo!

Cheers!

was able to make it 1/2 thru the p/u's
sub'd w/the pad support on the machine & completed the w/o as I didn't want to stop 1/2 thru.

done yesterday

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

work work

after teaching nite class @ CFNoHo

WOD: as rx'd
time = 17:54

ugh. over 2 minutes slower than last time.

post: max height box jump (well, stacked mats)
*38 inches*
legs and butt felt stiff and inflexible.

boy i can't wait to feel how much worse they'll be after this next WOD lunge/burpee thing.

query...a HSPU, strictly this is an unsupported (ie not using a wall for balance) move right? or is it accepted that you do them against a wall?

thanks, a couple of days behind, hitting this tomorrow

12:34
last time was: 13:54 13/7-08

using my hips on some of th L-hang ups.
also did reverse grip on alot of them this time, dont know what I did last time...

as rx'd

19:22

m/31/5'11/177

M/27/71"/165$
As Rx'd: 25:34

as rx'd

TOTAL TIME: 15:07

round times: 0:39 1:01 1:58 2:05 2:06 2:06 2:25 2:45

as rx'd

14:57

17:30

Did 115# shoulder presses instead of HSPU's. LPU's unbroken until 13 (7,6 - 5,5,5). ~13min

30M/5'6"/165#

As Rx'd: 14:19

Day 19 on the sobriety wagon & I have actually noticed a significant improvement in my strength and recovery. Maybe there is something to that whole theory about how "alcahol in excess is bad for you". Whatever - come January 29th, I'm back off the wagon as I'll be skiing in Sun Valley, ID, and indulging in good food and spirits/brews/wines/et. al. Any crossfitters from Sun Valley want to hook up for a WOD?

about 10 minutes -- didn't remember to look at the clock right when I finished; scaled --
virtual pull-ups, wall push-ups

26:22

Switched from wall HSPU's to band assist HSPU's on the 3rd round so I could get all the way down on the HSPU's and keep the intensity up.

used the preacher curl bench to keep my legs up at the bottom (full ext) of the L pull ups

as rx'd, but l-pullups were very poor form. hspu also took longer than anticipated. ended up 5:30 slower than PR

TIME - 28:45

Did banded HSPU's for full ROM work

18:27

As Rx'd
30:55

As Rx'd

17:55

25/m/5'9"/175

As Rx'd

7:58

L Pullups were killer toward the end!

31:50 HSPU's 2.8 inches less than full ROM
Suspect I may have done one of the middle rounds twice.
(16,11)

Forgot to post my time...sorry so late.

25yom/5'9"/205#
20:19

Half way through I had to sub 155# Push press for HSPU and strict pullups.

No excuses, just facts...I need more crossfit. Plain and simple.

Modified To 10 Rounds
17:34

Infidelsix

Good times brother.

If your ever in Phoenix I'll loan you my chalk put on my Blue Falcon t-shirt and then push you under the globo gym bus when one of us drops the bar.

I'm in Phoenix if you ever make it out this way.

harnessed into assist bands for HSPU
and for l pull ups used a band also
19:19

Jennie: 27 F 165# 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= 28:04

20:30

Puppies:
10 25 lbs DB Press
2 Pull-up
8 25 lbs DB Press
4 Pull-ups
6 25 lbs DB Press
6 Pull-ups
4 25 lbs DB Press
8 Pull-ups
2 25 lbs DB Press
10 Pull-ups

7:11

19.55

20 burpees to warm up.
40:13 as rx'd (many broken sets)

When I started the push ups were surprisingly difficult and the L pull ups surpisingly easy. When I finished the reverse was true. More than just the rep variance, I think, but I could be wrong. Either way it was a great workout. First time I've done handstand push ups since I began in late Nov. I think there was a WOD that I didn't do at one point in the last month w/ them.

accidentally worked down from 15 for both.

24:54

M/190/35/6'1"
as rx'd
15:08

Eeesh! 27 mins.

As rx'd, feet rested on squat rack. Need to work on L-sits. 17:10.

20:08 Bands with HSPU

as rx'd: 20:00 even. Form on L-pulls broke down towards the end.

Geesh, I forgot the time.

Did push ups with feet elevated on bench. Will have to work up to handstands.

2/3rds of pull ups were jumping: 1/3 were regular pull ups

23:59

M/36/145

@ home, as rx'd, HSPU nose to ground, L PU with varying grips

18:00 PR by :38 sec

FFC
CFWU Air squats for form

Modified
10 Handstand push-ups Against wall, 6" pillow
2 L Pull-up Bent knee,had to keep elbows sl flexed
8 Handstand push-ups
4 L Pull-ups
6 Handstand push-ups
6 L Pull-ups
4 Handstand push-ups
8 L Pull-ups
2 Handstand push-ups
10 L Pull-ups (Broken)
1 Handstand push-ups

10 min

No ripped hands thxs to Rip on Grip! Today CF Main site
Front squat stretch

as rx'd 30:58 Min

It was ugly.

25 min.

total reps as rx'd, with a few partitioned sets on L-pulls do to heavy gym traffic. my gym is becoming a social club - a lot of lip-flappers milling about :-/

CFWU, WOD as requested, 29m01s...some HSPU unsupported, early sets, used wall half way through second round...this was more difficult than it looked on paper, but good form and ROM t/out...

My abs still aren't strong enough to maintain a perfect "L" shape..bummer..so I did regular pull-ups after the first two rounds. Otherwise, as Rx'd

18.18min

Subbed 45lb push press for HSPU and form broke down on the L-PU's so I ended up just raising my knees early on. Did all but the last 14 pullups finished in a little over 15 minutes.

scaled HSPU to Jacknife Pushups, and scaled pullups to standard kipping pullups... but this is only my 3rd week of doing crossfit religiously... lol... 14:26 23/m/180

39:39.

L-pullups are easy now. I do them for my CF warmup if PU's aren't in it. I did each set until the last 15 unbroken. For the HSPU, I did standing military press of 135 for the first 35 reps, dropping to 115 for the rest. I did it without reading the comments. I will do adjusted HSPUs next time in a squat rack, but I also plan on adding HSPUs to my warmup to get better at them.

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

12:13
-----------------------------------------------------------------------------------
Compare to 080321

9:31

M/33/70"/170

17:01

modified HSPU to feet on 3 ft. box in piked position

L pull-ups are kicking my butt but at least they're getting a little easier. Thanks, CF!

Wod as rx'd:

18.15

M/35/170
23:55 SLOWER THAN LAST TIME/FORM WAS PERFECT/NEED MORE PRACTICE ON THESE EXERCISES

M/31/190

12.06 but it's BS.

Wanted to quit so bad. Really can't even do this workout. Can't do a handstand push-up even against the wall - although closer than lat time I tried. Feet on the pad of the back ext/ghd aparatus for modified handstand PU. After the 5 rep L-PU set just went to crap. Subbed the final set of 15 L-PUs with 20 hanging straight leg raises and 15 strict PUs. Failed this fitness test miserably.

m35/168/5'8"

15:52 as rx'd

subbed 45 barbell shoulder press

made it to the the last 2 sets. Didn't catch the time.

as rx'd: 17:41

Partial handstand pullups(not able to touch the top of my head to the floor) as rx'd
L pullups till 7 rep set then jump L pullups after

13:54

CFWU x 3, did 5 pullups/rd due to heavy pullup WOD

HSPU pike position with legs on Oly bar on squat rack ~48"

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(6+3)
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups (5+4)
5 Handstand push-ups
11 L Pull-ups (6+5)
3 Handstand push-ups
13 L Pull-ups (5+5+3)
1 Handstand push-up
15 L Pull-ups (5+5+5)

Time 13:55**

**Not sure if I got confused in the 9/7-7/9 rds so I did another 9 HSPU/7L-PU rd
Running clock 15:20

34/M/190/6'

Rx'd

My 2 goats

18:30 pr by 18 sec

m/195/29/6'3"

This one was hard. 27:45. Trying to go lower on the HSPU. Once I get those all the way down, I'll work on the time.

24/m/182

First time pretty much as rx'd

29:53

Done 1/23

All tuck; all strict; toes on Smith--all unbroken except 13 (7/6).

14:03 PR (by :05)

dead hang pull ups (no L)
reg pushups

11:20

27/m/155

10:18, the L pullups were getting iffy at the end there, haha, but I was going fairly hard on this one

30-m-172

10:52 as rxd

25:55

as rx'd. did 9 or 10 HSPU with feet over bar, rest w/feet on wall. Did strict PU for last 6.

15:00 on the dot

Makeup from Wed.

HSPU's with abmat
Pullups done with Knees up, not L Pullups

29:56

M/37/185/5-10
As Px'd

original workout:
Handstand pushups 15-13-11-9-7-5-3-1 alternating with L pull ups 1-3-5-7-9-11-13-15 which took 14:40.
My handstand pushups were not very good I could only get down about ½ way, so that was some serious scaling here, but at least I got through them. I will need to do better next time. L pullups were not too tough, but simply lacked the shoulder strength for HSPU. But still did all of them along the wall.

As rx'd 11:27

as rxd:

hspu much better but had to break them into sets os 5-3 depending so that took forever. L Pull Ups were solid but had to break them up on 13 & 15.

28:45

better next time.

26.m.6'4''.222

L-pull-ups all legit. HSPUs legit for first 2.5 sets, then modified to legs on Smith Machine, but still tried to control most of my weight and not divert too much to the bar.

Killer. as modified, 43:33. Worst wod relative to the rest of the posters probably ever.

Went 12-2-10-4-8-6-6-8-4-10-2-12 instead, and had to do tucked-in-L Pull-ups.

17:40

35/m/6'2/195

10:14 (bar assisted hspu)

24yo/m/5'6"/155

As Rx'd 18:46

m/28/174

as rx'd

22:08

two excercises I need to do waaaaaay more often...

37/m/173/66ins.

23:54

did this WOD with Erik.

16mins 21

HSPU with legs against the squat rack - probably at about 10-20 degrees. Also not sure about the range of motion.

Did all the pull ups with knees in tuck position as opposed to L

tough exercises - very different

RX
27.51

135lb shoulder press instead of HS push ups

17:49

22:03

Used resistance bands to conduct the HSPU
had help supporting legs at the fourth set.

22min
95lb shoulder press for HSPU
cheated a little on 13 and 15 Lpullups

As Rx'd (..almost)

Had to do the last 15 Pullups with kip, my arms were dead!

31:38.

First time doing HSPU, wonderful experience..

m/18/135

as rx'd, 15:56(PR)! previous time was 22min.

CFWUx1
24:40
All HSPU were legit (kipping)

f/25/5'9/136

have been really struggling with push-ups and multiple pull-ups since the holidays, SO I subbed regular push-ups for the HSPU and regular pull-ups for the L pull-ups (goal to string multiples together and not wuss out and do singles)

19:34

10:08

last time 11:05

45:33 as r'xd

Went slow and concentrated purely on form.
L-Pullups from rings.

cfwu*2 (subbed obliques for pullups)

14:40

@thegym
aerobics room to free weight room

11:55 (PR)

skipped out on the 15 rep l-situps...shoulder was killing me.
so i did 15 handstand pushups instead!

12:24

12:05 pr

scaled 19:00
reg pullups for Ls
5th step for handstands

As RX'D
28:07
HSPU were with my back against the wall, down to a stack of two 25# plates and a 10# plate. This was my first time doing a full workout with my back to the wall for HSPU.

Did not have a pull-up bar so I supplemented PU's.

11:40

25:03

28/m/185

L pull ups on rings, hspu against wall

25:01

Hung feet over raised barbell for HSPUs, L-pullups for 3-4 rounds, then knees tucked for 2-3 rounds, then normal PU's and supplemented with L-raises with ab-machine.

23:53

m/190/6'3

as Rx'd...18:36

3*cfwu no pull ups
For time:
15 hspu
1 L pu
13-3 11-5 9-7 7-9 5-11 3-13 1-15.
Didn't do l pull ups. Just hanging pull ups. And did modified hspu facing in. 12:56.

Time constraints, so did HSPU 15-12-9, and L pull-ups 3-6-9. Following mods: pull-ups were a half L, and HSPU were against a wall with hands about 2' out from wall.

M/ 35/ 130lbs/ 5'-6"
As Required: 18:20
First day back in a while... I had a really bad pull in my lower back.. it's no seizing up on me for about a week and I'm taking it easy getting back into C.F. Nice workout.. I thought the handstand pushups would really preexhaust my core to do the L-Pullups, but I really only felt the L-pullups on the last two sets.. other than that I blasted those uninterrupted. The handstand pushups were another matter, and I have to admit that I was taking it a little slow to not aggravate my back since I was tight when upright.

15:58. Big Sexy spotted. Not as Rxd.

As Rx'd
21:59

best string together: 13 hspu and 7 l-sit pulls

managed to minorly pop some blood vessels near my right eye it looks like???? Oops..

Made this up yesterday.

As RX'd (almost): 15:10

My 5th HSPU during the "7" round was weird, and tweaked my left shoulder...the kind of feeling that doesn't hurt, but you know you need to lay off it. After that I held handstands 10 seconds per HSPU.

Take care!

HSPU feet on squat rack safety bar level 2
PU dead hang; they took the most time

17:03

I wrote my time down, but lost it, oh well.
my abs were ruined from the GH situps yesterday.
did hspus with feet on picnic table.

Al 18:40
Taylor 23:30
JJ 25:00

11:55

jumping L pull ups
chair pushups

26/155/m

11:50, finally did the handstand pushups, did modified L pull-ups

as rx'd:

19.53
(last time 16.08)

I could do about 2 HSPU, then did 4-5 negatives and was done. Abs still smoked from GH situps. Also had other exercise to finish today.

(done 1/26)
33:39...142/164
HSPU's self-assisted w/ feet on rack. L-pulls ended up being single reps about halfway through. Nice to get through a complete WOD again. Got a long way to go.

25/5'9"/195

as rx'd 26 mins

M 35/224

HSPU varied in range from nose-ground to 45. head to ground and 45. sometimes came off the wall for a free HSPU.

LPU. 1-3-5 LPU, 7-9-11 strict PU, 13-15 Jumping PU.

16:02

This one took me a retarded amount of time. On the first set of HSPU's I did the first 4, but after that all the HSPU's were negatives. L-pull ups are hard! That was my first time doing them.

30:57

I love Crossfit!!!!!!!!!

M/29/6'3/175

22:55

Subbed the following with one negative HSPU

15 Handstand push-ups
3 L Pull-ups
12 Handstand push-ups
6 L Pull-ups
9 Handstand push-ups
9 L Pull-ups
6 Handstand push-ups
12 L Pull-ups
3 Handstand push-ups
15 L Pull-ups

mod hspu
23.51

15:59, toes on bar for hspu

m/36/6'4"/97kg

13:10

HSPU's with feet on top of smith machine

L Pull-ups were done almost as singles towards the end. Began to look like normal pullups with knees up.

as rx'd 17:40

CHK as rxed: 13:41
KS: assisted pullups and knee raises subbed for L. 21:38.

Hard going this.

HSPU shallow but still think I got a lot out of it.

Time: 28:12mins

as rx'd:

24:35

As Rx'd reps, but did "Pike" push-ups (feet on bench, legs straight), and did "Tuck" pull-ups. The pull-ups slowed me down, had to break them up.

15:16

12:32 as rxd

39:56

CFWU
Did Push Ups with feet elevated vice HSPU
14:17
M/48/185#/72"

As rx'd

18:16

36/M/158/5'8

Did this one but forgot to note the time.

L-Sits sloppy/Nonexistent, Used resistance band for HSPU:

30:29

17:34
Feet on a bar.
Last pull-up set with kips.

40 y/o m, 190

14:16 as RXed

27 yom 6'2" 160#

Pre: Warmup x12 x3 (pullups x1, squats, 35# kb swings)

WOD as rx'd:

31:16

HSPU against wall, top of head touching ground to full extension. Pullups ugly.

m/35/5'9/176

CFWU - 3. 7 PU 1st set. 4 pushups 2nd. Only dips on 3rd. Stopped on Burgener. Trying to get right shoulder to heal. Supermans.
23:53
Feet against wall for HSPU, but did them all this way for first time. None w/legs on situp bench. Middle sets of HSPU very broken. Generally set of 4, then 2's until completing that round.
Had to move over to door so I wasn't in Bob's way. Cost me a few seconds ciphering on this.
7/13: 21:15

Subbed for something random
100pushups, 100situps, 100squats. No time.

Scaled to ladders going:
10-8-6-4-2
2-4-6-8-10
Still weak and ugly. If this comes up again, stick with this rep scheme and practice ROM and form on these two exercises until then.
Time: 16 minutes

m/19/151/5'9"

rx'd

For time:
10 HSPU
2 L pull ups
8 HSPU
4 L pull ups
6 HSPU
6 L pull ups
4 HSPU
8 L pull ups
2 HSPU
10 L pull ups
1 HSPU

9:03

CFWUx3
18:16 - PR (19:41 last time; 18:39 previous PR)
-probs cheated too much on HSPU's

35M180
Had to do last round kipping pu and 15 situps
Pike HSPU
24 min

CFWU x 3
WOD as rx'd:

HSPU: 15,13,11,9,7,5,3,1
LPU: 1,3,5,7,9,11,13,15

16:16, PB by 2:06
HSPU down to 2 books
LPU got ugly at the end ... need to work on form for these

25:52
as Rxed
the HSPU killed my time.

5'9" 183 26 yrs

19:47

Hola from Saudi Arabia where HSPU don’t go well with Lebo food!!!

13.56

Regular pushups and pullups.

Back after 8 days off due to back injury ... who would have guessed 75 deadlifts for time (Mr. Joshua, our hero, RIP) could blow out my back???

33 yom 210 lbs.

Made it to 9 handstand pushups and 7 l pullups. 12 min and change

Tuck pull ups. My ab is sore from yesterday's sit ups. 20 minutes.

13:47

Used Smith for HSPU assist

12:49

35/M/78kg

17:20

M- 31:44 hspu on machine w/ back towards machine
Stocker- 25:00 leg lift w/ mod pull ups- bench push ups
H-30:05 reg push upspu's last 28 leg supported
G-s machine hspu
l pull ups on s machine- 14:19

Not as RX: 50LB DB Rd 1 & 40 LB DB's remaining rds subbed for HSPU.

20:21

000000000000000000000000
30/m/165/5'6"
18:37 (PR) - As RX'd

at rx

13:02

cfwu x 1
wod
assisted hspu's
28:56

done on 1/22
12:40(PR)

M/31/6'/178

12'15"

HSPU not full ROM

14:32 (PR).

Normal HSPUs, L pull-ups on rings.