holy crap

early post of hell....TERRIFIC!!

The link to "honest push-ups" on 071028's post no longer works. Anyone know what that's all about?

Also... nose to floor? The top of my head hits the floor.

looks tough,ring dips and press ups are ok, but 50 hspu ! that will be the killer,not forgetting the 400m's !cool.

Damn, I knew I should have built Juan's rings yesterday.

Sweeeeeet!

I like ring dips, I like push-ups and I love HSPUs!

Too bad there is running involved.

#3 john heins

Not 100% sure on it, but my guess it means no half-a$$ery on the push ups. None of the half lock out on top then stretching your neck forward down. No shooting your butt into the heavens either.

Straight bodied, chest to deck, lock out on top, full ROM push-ups. Unless of course you need to sub :)

This one looks challenging.

awesome! I can't wait for this one!
First time with this beast of a W/O. I wish I didn't suck so bad at running.

First workout back from a few months of Starting Strength. Will do half the dips, all the pushups, and probably half the HSPU subbing jack knife pushups.

Happy about this Video. I'm starting a CrossFit Kids Program at Crossfit Obsession at Blauer Tactical this weekend!
I'm so excited. I've wanted a Kids program for so long and now I have a place to do it and a bunch of kids to play with. I'm in heaven.

5x5 Back Squats:
155, 165, 175, 185, 190.
Up 5# from the last time but my PR is still 205. Creeping back up.

Right after:
3 Rounds For Time of:
30 GHD Sit-Ups
20 Wall Ball Shots 14# ball, 10' target
10 Burpee Squat Clean Thrusters with 2 25# DBs
15:00

3 Hours Later CrossFit Endurance WOD:
Row 3K - 13:33

Yesterday after the Squat Cleans I did a metcon:
AMRAP in 20 Minutes:
6 pull-ups
8 Ring Dips
10 OHS 65#
6 rounds, 6 pull-ups, 4 ring rips

I Can FINALLY do ring dips! A miracle happened! I've got them down, Full ROM and I did the whole workout with them. It's got to be all the focus I've been putting on them, the Zone and being lighter and stronger. Great Combo for BW exercises.

My muscle ups are totally consistent, smooth and easier now.. even without the kip. I'm stoked.

Love Zone, Love CrossFit.

oh yeah...that climbing wall in the picture is flippin sweet!

oh good god, upper body nightmare. 400's bring'em!!!

Holy early post batman!!

Not sure I am going to do it though, toying with the idea of resting my shoulder for 2 weeks... its just not 'right'

Anyone have an opinion on amount of weight to use is subbing shoulder presses for HSPU

See here for the non working link

library.crossfit.com/free/pdf/07_03_Pushups.pdf

or here

http://journal.crossfit.com/2003/03/the-pushup-by-greg-glassman-ma.tpl

Haven't done this one. Looks like a lot of fun.

S/F to my Brothers and Sisters.

Grugly

this is going to destroy me in so many ways.

this will be fun, need to work on my dips, I will be using normal dips for this, no rings in the globo. Tore up my shoulder a few months ago and this is the first time in awhile that it will be put to a test, hopefully it will hold up?!?!? We will see 3-2-1.....

as rx'd

16:29

Pedro - you were spot on. those HSPU were horrible. about 35 sets of 1

Happy rest day coming up

In Coach's article the honest "push-up" set ends with any stopping or resting. To do the 50 as rx'd, does that mean straight through?? Any clarifications I'm not aware of? Thanks for your help.

Bring it on!! Stoked! God I hate crossfit so much, but I can't stop. I should be able to do this entire workout... :)

wow...just wow!!!

Whenever i do handstand push ups, my eyes turn crimson red, and all the blood vessels burst around my eyes, and in my cheeks. I look like hell. Any tips on how to avoid this?

I can't quite do a handstand, so I link my feet to a smith machine for support.

please give me some tips, crossfit community.

also forgot to mention - thanks again Joey for sorting my knee out. very sore this morning. and also to Karise a Canadian Crossfitter out here in this wonderful land working hard. See you next week for some pain !!!1

#21 Rookie
Way to set the bar again! I knew all those HSPUs you've been doing would pay off eventually lol. :)

Wow. I really wish that the handstand push-ups were first, this is going to be interesting...

I think my pushups will be political pushups. They'll start out with a lot of promise but in the end no one will recognize them as a pushup attempt.

How'd coach know I haven't missed a day of playing on my rings for a solid 2 weeks now and my shoulders are starting a civil war on me? Either way, this'll rock in all the right ways!

#29 Jakers: LOL

Oh my I shouldn't have done all those push-ups today. I should have known the CrossFit gods were watching me!!

How'd coach know I haven't missed a day of playing on my rings for a solid 2 weeks now and my shoulders are starting a civil war on me? Either way, this'll rock in all the right ways!

#29 Jakers: haha, that just made my evening at work!

still pretty new to cf, what can i do for HSPU so i dont break my face on the floor?

AAAAHHHHHHHHHHHHHHHHHHHHH!!!!!

If my time is less than infinity I'll be happy to complete it as rx'd.

Good thing I practiced them today.

Ohhhhh boy. my arms/shoulders are going to hate me tomorrow.

Quick question for Ring Users - Do any of you get burns on your upper arms from the straps when doing ring dips/muscle ups? I'm wondering if I'm either doing something wrong or maybe I just need to do more ring dips until my upper arms stop rubbing against the straps. OR, should I just embrace the burns?

this is why i love crossfit, can't wait

LOL @ kid to the far left in the picture!! i'd like to see him do that with any weight.

Hello again everyone. Looks like today we have some body weight pushing exercises of various angles interspersed with some 400s to keep the oxygen debt going. Remember, that you are trying to get through the whole workout as quickly as you can. For this one I'll through out that maybe a few seconds of bagging on the runs will be more than made up for in the following pushes. Something to think about.

Ring Dips - The sub is 3 bar dips for every ring dip so that's 150 of them if you are doing it as rx'd. Are you ready to buy your rings yet? 50 on the rings isn't actually any easier than 150 but it is probably faster.

Push-ups - Here is a link for you. http://library.crossfit.com/free/pdf/07_03_Pushups.pdf
This is a crossfit journal article about push-ups that describes the "honest push-up" in detail. Nothing magical. If you follow Eric Gohl's assessment and resist the urge for "half-a$$ery" you'd probably hit everything the article covers. The amazing thing is that when you do them right, they are much harder. Sadly, when I googled "honest push up" there were three articles challenging people if they could do any push-ups.

Handstand Push-ups - Using a wall to help you stay upright is still considered "as rx'd". There is even a kip that is still as rx'd. Several of the videos (Exercises & Demos) show the athletes using this kip. Its legit because crossfitters don't isolate so if you use your legs to help out a little to get your body lifted up enough to lock your arms, its all good. If you are like me, that isn't enough help to make it through 50 of them. Good thing there are lots of ways to scale. There is a video for this as well so if my description loses you, find the video. One way is to use the Smith Machine. Put the bar at the highest setting and hook your feet on it. Use your legs to help. Another is to put your feet on an object and assume the pike position. Keep your torso upright (and inverted of course). The higher the object, the less scaling is being done. If you work out with a buddy, have your buddy hold your legs and help out.

I hope I covered everything. Have fun!

#29 Rookie: How do you manage to bust these works out so fast so soon? I checked just to post for today's WOD and you've already done tomorrow's.

Props. It's inspirational to know that it can be done.

#4 John
"Also... nose to floor? The top of my head hits the floor."

To avoid this (and for proper form - I think), you should be looking at the floor below you. I like to look at my hands. For a guy with a big head like myself, going nose to floor instead of using the top of my head, adds another 3-4 inches. Those also become the hardest 3-4 inches of the HSPU.

Virtuosity!

This looks awesome!!! My rings just came yesterday, this is gonna tear me up. Still praticing HSPUs, but this is gonna rock! 3,2,1 GO...

Murrs #39 - Cheers. I live in Australia and it is midday over here right now, so plenty of time to get the WOD's done. As soon as they go up, I do them.

Jakers - that was good

pull up ladder - 9 rds kipping. got 5 on tenth.

Holy Cow...this doesn't look fun at all...

M/23/6'1/185

just walked in from CF Suffolk

pull-up ladder:

19 rounds + 12 (PR)

Baaaad rips around minute 11 made the last few rounds really painful.

Great video...shows how to follow the zone while still eating out...did you notice pat had to order ranch dressing or whatever it was to get his fat...he wanted more fat...I hate how people think that you have to have all of these low fat diets...

This is going to hurt already I can tell..

I've got a question on elbow pain:

My right elbow has been bothering me for a couple of weeks; it's on the inside, concentrated around the joint/upper-inner forearm, and coupled with some stiffness. It hasn't stopped me - after some pullups and other w/u, it works fine - but won't go away, in fact has been getting a bit worse. Could this be a combination of workouts and some form of carpal tunnel? I'm on the computer quite a bit and it's my mouse hand. I frankly can't tell if it's muscle or joint, although stretching does seem to help. Doesn't hurt at all to push, but it does to pull/curl.

Crossing fingers this will be the WOD at our box tomorrow! YAY! Big Fun! Cool CF Kids Vid. My girls cant wait to try it.
Jakers - political push-ups! lol!

Does anyone else get rug burns from the straps when doing ring dips? Did them for the first time Monday and my arms are a mess just above the elbows. Can't imagine I can do any more without making a mess of my arms. I am kind of like a delicate flower or maybe my form is for Sh*$! Any suggestions....

Wow....Good one coach....

When do we do Bicep Curls? It will be getting warm in CA soon (2 months) and I need some beach guns!!! LOL

I wish everybody who watches the CFKids video was there to actually hear the kids point out flaws with the gentleman's squat. Some of it may not been captured from Sevan and Carey's audio but I assure you there was gold that came out of their mouths.

It's amazing how resilient and intelligent children really are.

ok. so, im out of town. no rings, and i know bar dips are the sub, but i have nowhere to do those either.

any help with subs?
chair dips w/ feet on the ground seem like a joke.

please help.

OK, I can't be doing these bar dip subs anymore!

Anybody have a good online link to buy rings?

Preferably in Australia, but if not anywhere

thanks

OK, I can't be doing these bar dip subs anymore!

Anybody have a good online link to buy rings?

Preferably in Australia, but if not anywhere

thanks

Jakers that was hilarious.

hey everyone. my dad has bad knees. i was wondering if squatting (air) would help him or would it make it worse. he doesnt have any cartilage in his knee he says because he use to run flights of stairs and play alot of basketball outside on cement. thanks for the help

Chas

I have the same thing - always comes on after pull ups, particularly if I do negatives.

I've been told it is likely a tendonitis and I should rest but.....of course I haven't rested!

I have managed to minimise the pain a little by never doing negatives and by changing my grip on pull ups - I now always use a hook grip with my thumb tucked underneath the bar - I used to put my thumb on top, which aggravated the elbow.

hope you get better soon

cfwod continuous clock pullups
13 rounds +10

#12 Allison

I give you total props for taking the time to do a Crossfit Kids Program.

An excellent way to pay it forward!!

f

im glad there is no pullups. i have no skin left on my hands

As one of Jeff Tuckers coaches and a GSX employee, i would suggest doing handstand push-ups "top of the head to floor" and not "nose to floor." When you pull your head back to touch your nose to the floor in puts your back in a large arch. This is NOT a good handstand position. The head should remain neutral (between the arms) and the back should stay flat (Hollow). Our handstand push ups go down to the top of the head and push back up until the head comes through the arms finishing much like a inverted press.

What would you sub the HSPUs with? I'm sure it would be shoulder presses, but what would the proper reps be and maybe a rx'd weight.

Thanks!

Any tips for getting better at ring dips??? I can do dips no prob on parallel bars but my stabalizer muscles are havin a hard time with the ring dips? Suggestions? Thanx

Lindy,

See post 38

JPW will post that every day.

This is similar to 2/9's WOD. That was pull straight, pull up, pull down. This is push down, push straight, push up. With the running.

50 ring dips is gonna be rough...

50 ring dips
.25 mile run (treadmill)
50 pushups
.25 mile run (treadmill)
25 handstand pushups, limited rom
25 handstand pushups, feet on 20inch bench
.25 mile run (treadmill)

18:28

25 handstand pushups, feet on 20inch bench

20:55

Question:
Does this WOD have to be done in order or can you mix it all up? I.e.- do 20 ring dips and your arms are on fire, drop and bust out 25 PU and then go run, come back more dips, etc,etc until all parts are complete. On the flip side should I stick around til I finish the dips and then move on? Thanks.

Lindy #64

This may be complicated but I might consider subbing the HSPU's for shoulder presses just b/c my shoulder seems to pop on HSPU's. This is how I'm gunna do it. I weigh 155# and from the top of my head to my palm in the full lock-out position for a HSPU is 13inches. So, 13inches X 155# = 2015inch-# of work on 1 rep of HSPU. To get the same amount of work in 1 rep of a shoulder press, I divided the work by the distance from where I hold the barbell to full lock-out which is 25inches. So, 2015inch-#/25inches = 80.6#. Therefore, I'll probably do 80# shoulder presses for 50 reps.

If you didn't understand this or think its way too complicated, then I'm sure somebody else will give a better substitution. But anyways, I hope this helps.

Thanks Jakers

Did 16 rounds then petered out @ 7 in the 17th. Would have done better but I've been sick for about a month....and a half, I didn't want to wake up Robert and Nancy and the gym didn't have good accoustics. ; )

Day 12 post-op:

No pain in the shoulder upon waking. Decided to do an early bird workout, modified the pull-up ladder with the Gravitron. Now my right shoulder is a bit achy and sore from all of the single-arm pulling.

Been feeling sniffly and stuffy all day, with runny nose and sneezing, but not feeling sick otherwise. I was speaking to one of my clients today and she asked me if I was allergic to black mold spores. Apparently her daughter is severely allergic to them, and she gets flare-ups for 2-3 days after it rains substantially. Reason why is the spores are suppressed during precipitation, and they are abundant in the air immediately after a rain event and during high humidity times.

I've always felt a little under the weather immediately after a storm, and never quite knew why I was happier when it was raining, and down when it stops. I chalked it up to being a Washingtonian (State).

Doing it right - healing it up ONCE!

JPW thanks as usual. Your a lifesaver to a CF newbie.

Its gonna be a rough one for just my third WOD. Cant wait though.

I think its funny listening to everyone complain about the 400's. I ran 400's at a collegiate level. Used to be able to run them in 47seconds. But everyone has their weaknesses. The people complaining about running would kick my a$$ is EVERYTHING else.

50 HSPU... I don't think my stopwatch counts that high.

M/24/140

subbed- 400 row/ run
65lb press/ hspu
20:28

M/19/149/5'10"

As rx'd, 38:00

Handstand push-ups are my nemesis...

Yoda at 8:17 PM

I'm going to call your link a FRAT and an epic FAIL. A PR for you I'm sure.

It resembles nothing more than teachers venting/discussing trying issues in the break room.

Personally if CFHQ told me to cut the chatter and just post my freaking time, I'd be OK with that. I've had posts deleted. I'm usually grateful. Sometime you just gotta tell a jack-hole to shut up.

It's easy to be a critic. But no one ever remembers a critic.

If you don't like CF or HQ go away. People will come to their own conclusions if CF is for them. They don't need to be evangelized either way.

"Herm,

Sure, sure eveyone else has best wishes for you but I know the truth. You're just showing off. And I expect a public apology for the vulgar display of athleticism. You should be ashamed. SHAME I say.

You will now be returned to your regularly scheduled fitness programming."

Comment #349 - Posted by: jakers

I'm LOL'ing! BTW, I love the FRAT acronym. You should get it patented :)

27/M/5'11/175#

Got my rings in the mail last night! And, I'd been doing Ring Dips all night, just to see this morning's WOD. Outstanding.

21:52

Not my best time, but it was the HSPU that did it.

Scored my first Muscle Up last night, too, even though I had to drag my toes to get it. Practice, practice, practice...

Great videos. Especially the Crossfit kids.

Sherwood rocking the Zone!

"...what CFHQ thinks of you!..."

Comment #67 - Posted by: Yoda at February 18, 2009 8:17 PM

I'm behind Jakers calling this a FRAT and failure. Yoda, I don't think anyone here appreciates your desperate pot-stirring.

Why "nose to floor" HSPU's? Is there a gymnastics reason such as the need to "spot" to maintain balance? Or is it merely to set a standard?

I'd rather go with Coach Rippetoe's advice when lifting to keep the natural skeletal alignment of the neck in a straight line and look generally straight ahead rather than craning my neck and putting more pressure on it than necessary.

I'd rather use paralettes if it's a range-of-motion and "standards" issue.

When I try going "nose-to-floor" rather tham forehead-to-floor my upper body rotates more and it places more emphasis on my pectorals rather than my "overhead-lifting-muscles."

I can see my hands just fine without the need to flatten my nose any further.

SoxFan - The workout as written is you have to do all of one before moving on to the next thing. If you split it up as you describe, you will get more metcon development but less muscle endurance development. Ultimately its up to you to decide if you want to go with what's rx'd or deviate. Red Sox or White Sox?

Lindy - There is a lot to be developed by HSPUs besides just shoulder strength/endurance. Inversion aids balance, proprioception and core stabilization. Before I started crossfit, when I wiped out surfing and tumbled underwater I had no idea which way was up. Now I can feel up and how far I've tumbled. Coach's writings lead me to believe its due to the handstands. That makes more sense to me than it being due to oly lifting or air squats.

Flash - You are very welcome. Its an honor for me to contribute to this community, even in such a small way as this.

#48 Chas - I've had the same injury, got it a few times from bench press when I was doing starting strength (bad form and weak) also dips cause it for me. Just take time off those types of exercises and maybe pull-ups (especially if you do palms toward you chin-up style).

Re: Ring-dip burn, I recently started ring dips and get the same thing, not sure if you can reduce it other than by trying to be more stable, keeping the rings tight so the straps aren't moving around a lot.

LOL @ guy squatting on the balance board thing in the video. Yesterday I was back at my globo/university gym and some idiot was doing 135lbs barbell squats on a bosu ball and grunting loudly. WHY.

JPW-Red Sox of course. Thanks for the help. I'll make sure to stay with those dips til the end.

Flash...Damn, flash is the right name

47 seconds for 400 is quick! I ran 49 when I was at high school but then put on 10kg as I started rugby and never got much under 52. 47 is super quick

if you need a site to buy rings from - thanks Tommy

www.ringfitness.com.au

this is an Australian site, but they ship globally

s'more, where are you!

BIG HUGS guys. Goodnight!

SoxFan - rx'd would be to do all of one then move on to the other, but if you are just starting out then scale or split in whatever way you feel you need to. Hope this helps

Thanks Nick #88

Yeah its a fitting nickname, and that's exactly how it started. from running track and being decent.

its good to see that some people still appreciate speed. A lot of people overlook track as a sport. Especially on my campus, its all about american football and basketball.

Our team's joke is that out sport is the punishment they complain about. Therefore making us stronger athletes.

Wow only 7 comments about the Kids video. That vid. is priceless, pointing out a gym owners flaws. Great program Kids Crossfit HQ!

LOL, don't ask a CF kid what's wrong with your squat.
They know, and they'll tell you.

Herm,

I'm glad you laughed but I'm still waiting for an apology. Maybe youtube or a billboard will suffice. Plus you have to promise to never do 1 handed pullups as part of the WOD again.

I would Register and TM FRAT but Crossfit is an open source model and I've been given so much so freely; it would just feel wrong (plus like most of my best original ideas I stole it. And that person would probably sue me.) So Open Source it is.

S'more-quit being sick and give me my freaking side hug already.

27/m/76kg

20:18

HSPU only about 1/4 ROM
HSPU must have taken about 11 min

CFKids know what they're talking about. How many 7 year olds do you now that can point out "knees tracking in" on a client? Priceless. And remember, these kids will be programming your workouts when you are OLD!

Don't think I'll be doin this WOD after getting 20 rounds yesterday. Hands look like I stuck them in the disposal!

Scaled to BrandX Pack.

Not quite HSPU, but getting closer on the progressions.

21'43".

F/33/62kg

#48 and #58
I had the same thing a couple weeks back from doing pullup. Its actually mild tendonitis. After reading about it the only way for it to get better is rest. I quit pullups for about a week or so. Still did Pushup and dips but cut the pullups out. Healed up fine and was back to full strength after resting it for a week. I didnt want to push it, after doing some reading if you work through the pain the only thing it will do is get progressively worse. Icing twice a day will also help.

m/43/74kg
Burgener + snatch wu
WOD:
19:56
HSPU 1/2 ROM
PR by 7 minutes

WOW!!!! That was murder. I'm pretty new to CrossFit. I went to my Level I Cert here in Okinawa this past weekend. I had a blast. Well I ran this workout in a little over 22 minutes (keeping time without a stop watch is probably making me a liar). I scaled down on the HSPUs though. I did 30 instead of 50. My wife ran it with me and her comments were, and I quote "It hurts so good!" Hope you all have a good work out.

M/32/155/5´9"

WOD as rx´d: 15.41

Subbed tricep dips on bench (I know its not even CLOSE to ring dips...) x50 but thought my arms may have seized up/fallen off/become filled with concrete after only the pushups...
Subbed Push Press x 50 (22.5kg) for HSPU

14:41 - had difficulty lifting my water bottle to holder on xtrainer after this one. Murder!

Read comment #63

For time: 12:25
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
30 Handstand push-ups
Run 400 meters

OMG! New to crossfit and this was brutal.

50- Dips, Regular (no rings)
400m- Sprint
50- Push Ups starting to struggle
400m- Sprint, slowing down a bit
5- HSPU's (ok so now i know my serious weakness)
400m- Jog

Total time, minus HSPU: 13min 40sec

40/m/176cm/71kg

All snow and ice outside, no running today.

50 double unders
50 deep ringdips
50 double unders
50 honest push-ups
50 double unders
35 HSPUs, full ROM, but rubber band supported

25:44

Rubber band (bicycle inner tube) broke at rep 36, but I was toasted anyway. Split time before starting the HSPUs was ~16min. Even with the rubber band, I couldn't do more than 2 or 3 consecutive HSPUs after all the other stuff.

For those of you that have a hard time with full ROM with HSPU, here is a link of a video clip that i shot back in the end of 2007 demoing KIPPING HSPU.

http://vids.myspace.com/index.cfm?fuseaction=vids.individual&VideoID=21931649

There had been some contraversey as to whether this exercise could be executed properly, and still produce the by-product, aka side-benefit, we obtain similarly from the dead hang pullup versus the kipping pullup. After a recent meeting with a gymnastics super star...ahem...it has been confirmed that prior notions that this could NOT be done, were infact incorrect. They can be. Here they are.

This is especially helpful for someone like me who's shoulder is banged up, and although I can split jerk over 235#, I can not raise a 10# db off my shoulder. This I guess would be an inverted, body weight pushpress! :)

~J~

Accept the Challenge, Train Hard and Push Through "IT"!

HOLY SHOULDERS ON FIRE!

Not as prescribed~right shoulder not having any ring dip action after the past 2 WOD days.

Subbed 150 hands on bench/feet on plyo box dips

HSPU (LOL!!) Started nose to abmat, went to forehead to abmat, and then head to abmat, and finished with feeling hair..and in my defense I have short hair) to abmat!

TIME: 19:56

Looking forward to everyone's comments. GO HARD!

m/43/185

27min

STOP posting pictures of kids and tatooed men and put up more of those crossfit honeys!

I'm out for a few days - travelling with a very busy interview schedule (looking for a new job). Do great work everyone, try your hardest and keep smiling through it!
Julie

That was an excellent CF kids video! No dout that by the time "liTtleroCk" is born, CF Kids will be something we are more...shall I say...familiar with! I am already excited about teaching my son proper squat form and OHS (and then having him teach a class from time to time on squat correction...lol!) and he is still 5 months from being born! What a trip!

That was a great video! Well done Mikki and the rest of Brand X! Keep up the great work!

"...we are going to breed globo's out of business!" Hell Yeah!

~J~

Nice workout, this ones always help level the playing field. Herm gotta watch out for that blackmold it'll get ya, my brother is deathly allergic to it, everytime he encontares it looks like Mike Tyson had just finished with him...good to hear the healing is coming along smoothly.

Rookie once again killer time, hows the knee after the 400? You take it easy and give the rest of us pity or just said the hell with it and killed the 4?

S'more my main man who is MIA....where you at, we all know you have a new born but really your gonna just "pretend" you dont have the energy? We have seen what you are capable of brother hahaha, well I hope all is well bro and be safe, Hugs to you and your family.

Eric, Jakers, Fat Tony, Playoff Beard, Allison, Fitmom... and anyone else I have forgotten (S'more that means you too), today I say we all compete, considering it is a level playing field with this type of work out, what you guys say? As always fastest posting time wins! A lil friendly comp never hurt any one!

Well 3..2...1 GO!!
(P.s. I wont be posting till after work around 5 or 6pm)

m/48/193

22:35

HSPU needs work. Ended up finishing with feet on bench.

Interesting note on my body weight. Even though I've kept the same strict diet, balance of carbs and protein, no sugars, I've had a 4 lb. weight gain after being on crossfit for three weeks.

m/29/6'1/189

as rx'd

21:10

took me 9 minutes to complete my handstand push ups! obviously need to work on those

m/5'3"/161/29

34:01

Not happy with this. took about 23ish minutes to get the hspu. I was doing a lot of them around xmas when I had no gym, but between not doing them in a while and the dips and pushups, the WOD obviously exposed ANOTHER weakness. Looking back I should have done a variation with my feet on something to get them faster and I would have still got a great workout. i hope i didn't hurt my shoulders, they are already a little wack, but I was pissed at myself and wanted to do them. it took about6-8 min to get my last 5. OUCH.

starts tomorrow (i've done enough today!): 20 hspu everyday for this month.

25/M/165/5'10"
20:15
Had to do HSPU in sets of 3 after 10!!! Gutted it out.

Subbed 150 dips for rings
24:40 as rx'd.

21:50

I subbed 50 double unders as well for the 400m run due to weather. All else as rx'd. Still working that ROM on the HSPUs, first time doing them as rx'd.
25:49

M/40/5'6"/167

40 hand stand push-ups (little strain in L/shoulder)

as rx'd on everything else

I turn 41 tomorrow and love doing the CrossFit. Over all I feel great both physicaly and mentally. Wish I would have known about CrossFit years ago. I'm sure I would be much better off physicaly

#48 Chas

dude I have the same stuff. it is tendonitis, I got it when I was rockclimbing a lot and doing lock offs with one arm flexed holding my bodyweight.

There are some excercises that i have found through reading about it (in climbing mags since it is a frequent climbing injury).

one that helps is opposition, so when you pull and aggravate it, do pushes. pushups, dips. obviously crossfit hits all those, but use them to warm up well along with some rest on the pulls for a bit.

another that I found and do everyday as part of my warmup and usually cooldown (and sometimes in the middle of a WOD when i do muscle ups)uses a dumbell in each hand (i use 10 lbs)with your arms to your sides and elbow bent at 90 degrees out in front of you and you twist your wrists (knuckles facing away from you) back and forth like you are pouring glasses of milk. I do between 25 and 50 reps or twists.

another that helps is using one of the straight short attachments that you use on the pulley machine for triceps or curls and holding onto one end so the long part of it is pointing up in the air (arms in same position, down to your side and elbows at 90) and then bend your wrist and lower the rod down and pick it back up. I also do twists with it.

try these out, do them slow, and if for some reason they aggravate don't continue, they are just things that i found when i hurt myself climbing before i knew about crossfit. now that I do these with my warmups i never have pain that lasts more than just a night or so, while before i couln't even pick up a jug of milk for a week plus sometimes.

hope it helps

M/25/190

As Rx'd

17:51

#48

one last thing, make sure you let it rest so it heals up right before you start working it hard again or it will linger forever. take HERM's advice and "DO IT RIGHT, HEAL IT UP ONCE"

17:49 - Great Scott Batman my triceps and chest are on fire!!

My ROM was rocking for all exercises except for the HSHSPU - I touched head to mat on about 30 of them, but then it started to be more like head-butting the mat and bouncing off.

My chest is already feeling the love!!! Glad it is done for the day, now to share the love with all of CrossFit Playground's athletes

25.34

Homemade rings broke on 12th rep had to finish with dips and assisted hspu. Rogue Rings will be here soon.

m/24/6'1/179

17:00

Substituted 50 parallel bar dips for ring dips- I know that's not the rx'd sub amount...but I didn't have time or the fortitude to do 100-150 parallel bar dips.

For HSPU's I put a bar at one of the highest settings of the squat rack and hooked my feet over that to help me develop these better.

Did 10.0, 9.5, then 9.0 on the treadmill for the 400s.

#70 Keith D.

That makes sense. Thanks for sharing. I am going to try with your sub, but slightly more weight, compensating for higher body weight.

Thanks again.

M/40/190

For time:
50 Ring Dips
Run 700 meters
50 Push-ups
Run 700 meters
20 Handstand push-ups
30 Decline push-ups (Feet on 3 foot box)
Run 700 meters

21:50

27/6'8"/220

29:14

HSPU took ~17

24:33

Did 30 full ROM ring dips. First 6 unbroken then almost all singles after that. Counted the jump up to support and the negative as 1 after that.

I'll take it! A few days ago I couldn't do 2 ring dips in a wod. Today I did 30 and 52 in the workout 2 days ago. I'm so stoked that I can do them now. Soooo stoked.

HSPUs were less than perfect ROM right off the bat since my shoulders were so fried. So Brendan assisted me for 50 full ROM HSPUs. My arms were giving out from under me.

CFE WOD in a few hours.

Starting Strength for Lunch
Squat
Shoulder Press
Power Clean

WOD for Dinner
15:28
Ring Dips scaled to 50 regular
400 on treadmill 2% incline
50 push ups
400 on treadmill 2% uncline
50 HSPU scaled to super-elevated
400 on C2 (no available treadmill)

M/27/71"/165#
Shoulder was tweaked from the pullup ladder yesterday, so subbed 50 2 pood KB swings for HSPUs. All else as Rx'd, 13:16.

24:28

Was cruising pretty good for the first two rounds finished second sprint around the 8 minute mark. And then the came the HSPU. First 16 were great and unbroken and then the sets of 3 and 2 began.

"The Zone Chronicles" Video Comment: Sunrise Cafe in Virginia Beach was once my stomping grounds! Loved that little dive (until the Beers sold it).

Thanks again for video-featuring VB!

WOD Comment: ...for TIME?!?

hahaha

warm up 5 minutes on eliptical

WOD - 17 minutes
50 Ring Dips - DID DIPS
Run 400 meters
50 Push-ups - DID PRETTY GOOD NARROW ONES
Run 400 meters
50 Handstand push-ups - COULDN'T DO - did 55 lbs smith machine 32 reps, then 18 reps
Run 400 meters

cool down - half mile walk

For time:
50 Ring Dips
Row 400 meters
50 Push-ups
Row 400 meters
50 Handstand push-ups
Row 400 meters

[400m Rows subs for 400m run]

26mins 38 secs

Smashed it ...right up until the HSPU.... midway through we began the 1RMs!

forgot to post for yesterday...

15 Rounds + 8...

25:28 as rx'd PR with solid ROM!!

HSPU's against wall with head to the mat(no nose yet...) and kipping. 400s were also in VBFF's.

M/22/5'9/155

Not as rx'd: 22:34 That was a shoulder killer.

subbed shoulder presses for HSPU. 65# for 1st 16, 45# for last 34. (see post 70 for reason why I subbed)

Zone chronicles: although it may not greatly affect the macronutrient content of the eggs, always order intact eggs--not scrambled or as an omelet. There are two reasons for this.

1) Intact eggs are cracked in-house whereas scrambled and omelets often come from a container of scrambled egg product, which contain additives.

2) Maximum nutrient value occurs when the whites are just cooked (to maximize biotin), but the yolks are still runny (to preserve the fat-soluble nutrients).

Best bet is to order them over easy or poached.

ring dips shoulder below elbow, honest pushups, treadmill and head to floor handstands

22:33

half of this time was my handstands!! they sucked!!

#130 Kevin C.

Hope it works out for you. As you can see from my previous post, I tried to put up the 80# and couldn't even get one b/c the ring dips and push ups crushed the shoulders. So I had to compensate just b/c I hate standing around waiting to re-energize for another 1 rep. I just like to keep moving.

I must agree with Chris/comment #63 about the HSPU. I don't know one gymnast/tumbler/coach who does "nose-to-floor" HSPUs for teaching a beginner. Not only does it create an excessive arch, but is counter-productive in teaching students how to keep their body tight. Although some people think this is an isolation exercise, it is not. This is a whole body exercise, similar to an OHS. The key to doing a good HSPU isn't in the shoulders, but rather in maintaining a solid/tight body from your shoulders to your hips/core to your toes. If I was to have a beginner do "nose-to-floor" HSPUs, then I would recommend having the student get on their hands and knees, feet against the wall. Then walk their feet up the wall, and then maybe walk their hands a little closer to the wall as long as they can maintain balance. They would be facing the wall and the "nose-to-floor" standard would be easier, more fundamentally sound and safer. I personally think the key to doing good/multiple HSPUs is being able to hold a proper (hollow/tight body position) handstand against the wall for at least a minute, hopefully for 2 minutes. I am by no means an expert, but after teaching the fundamentals of gymnastics/tumbling for 10 years to all ages (toddler to middle age - but no elderly I must admit) to a wide variety of groups (kids, well-trained athletes, adults and children with special needs) I have found that my drills don't change (only my delivery/presentation). This definitely the longest post I have ever had here and hope someone may find this helpful.

Hey all, just want to find out how many of you use the zone diet. Im not fond of it, nor do i use it. My meals are all clean with an emphasis on protein intake, adequate carbs and fat, just not zone. Please share what some of your diets consist off so i can have an idea, also lemme know why you like zone so much, thank you in advance

Herm,
I'm glad to see you're healing up. Keep representing for us Washingtonians (even though you moved away). You know you wouldn't have to worry about those mold spores if you were still up here, it doesn't stop raining long enough for 'em to come out :)

32 min.

Hspu took the majority of the time.

24/6'2/225

100 regular dips
HSPU from 24" box (1st 9 from wall, knew I had no chance at 50)

25:07

God is Good, All the Time

31/m/5'10"/210

Did 1:1 parallel bar dips instead of ring dips.
My HSPU range of motion was terrible. I need to add HSPU to the list of things to practice on rest days.

35:55

151 5'7.5" 33 yom

as rx'd 19:02
1st time for this one- came out too fast and doubled wo time on hspu's alone

hands 19" wide for pushups-
hands 27" wide for hspu's-

as Rx'd

22:53

change that. sub 1:3 ring dips: bar dips

second day on cross fit... was fine with most of this one but the HSPU were killer, literally couldn't do another 1 after 23. even after 3 mins rest gonna work on my handstands definitely....

#48 Chas and #58 Nick Sydney

I would not recommend ignoring or working through the pain of elbow tendonitis. I did that for some time and ended up with a partially detatched tendon which required nasty surgery and about 6 weeks with my arm braced at 90 degrees. Mine was on the outside of my elbow and the actual rupture was finally caused by a heavy power clean. Not fun and I would have been better off taking care of the tendonitis before I beat the tendon down. The surgeon advised that the tendon "looked like mush", which I guess is a result of repeated tearing, inflamation, tissue breakdown, etc...the repair involved cutting away the bad tendon, scoring the bone underneath, and hoping that the remaining tendon re-attached. I had good success with this surgery but could have avoided it by not being a hammerhead.

If you press on the insertion of the tendon (at the bump on either the inside or outside of your elbow) and it feels like someone has been wacking it with a hammer, you can rest assured it is tendonitis...

take care of those elbows!!

Basically a rest day for me while traveling. Already contacted CrossFit Legacy in Akron, OH and will attend his classes both Friday and Saturday. This is my first opportunity to get into a CrossFit affiliate, and I am definately looking forward to the opportunity. CrossFit Pittsburgh is set up for the first week of March.

As Rx'd 24:03

The ring dips and handstand push-ups were of the strict, non-kip variety, as that is my convention. The HSPU's took half the time as I was reduced to doubles and triples after the first ten.

Ring Dips as Rx'd (Took Foreverrrrrrrrrrr)

HSPUs ( Forhead to floor not nose. Could only do one at a time after 5 HSPUs. Even slower than ring dips)

Strict Full ROM Push-ups with 6# weighted vest on.

Run with 6# weighted vest on.

39:39

F / 41/5'2"/125

As rx'd except HSPU -- some against wall, head to one abmat, more w/ head to 2 abmats, about 1/2 with band assist, head to floor.

Time: 22:40 The runs were sure a huge relief!!

M/162/26

As Rx'd:

16:38

M/31/5'9"/167

scaled!!!

1 for 1 dips instead of ring dips
can't do nose to floor hspu so I did it as best as I could. Looks like I need to add hspu to my off day practice session!!!

29:56

bw 165

subbed reg dips for ring dips
hspu assisted

8:48

28:11 AS RX'D with 6# vest.

Did honest 2 count down/2 count up pushups. So honest I think I did 6 extra b/c I lost count twice and went back to last number I knew I did.

Was at 10:00 going into the HSPUs. These were much harder to do nose to floor wearing a vest! Every one was a single and as legitimate as could be expected.

Tough WOD!

23/m/180
SB(SP-5x3): 135-135-135-135-135

Great Kids Video!
It is amazing how much kids pick up when they are taught consistantly how do something the right way.
Great lesson Mrs. Martin!

31/M/190

results were not at all what I hoped for.

Not as rx'd

I had to use a smith machine bar for the HSPU's as usual. The HSPU's took 10 freakin minutes.

Total time was 24:01 - was hoping for a sub 20

John

15:38

That was deadly.

As Rx'ed except 500m Row for run and

HSPUS-Did 15, then went to 95lb Shoulder presses for the rest...My shoulders were done.

22:43

Im at this weird point where my o-lifts are progressing but metcon-type stuff is suffering in some aspects...who knows.

one of the few workouts that I need to modify, partly due to shoulder strength, partly due to tendonitis around the left shoulder

didn't keep time but around 30 minutes

ring dips: started on my knees, used hanging ab cuffs, but gripping them like a set of rings, used my feet to lighten the effort, 5 sets of 10

HSPU: put knees on the cushion of a GHSU machine (about the level of my iliac crest) 5 sets of 10

treadmill sets, 10 mph, then 9.5 mph 9mph the last round

#147 Mike M: I've always been a good eater, but decided to give the zone a go for sh*ts and giggles after reading a book about it. I'm sold. My recovery time is negligible compared to what it was just 6 weeks ago and I have more energy than I've ever had. So much so, I have to workout twice a day most days and run my dog several miles everyday just to catch some z's at night. Amazingly, neither workout suffers from the other.

In 6 weeks, I've killed 4% bodyfat, converting nearly 6 pounds into lean muscle, done every WOD as rx'd and PR'd in damn near everyone since 1/4/09, and I'm not even super strict about things. (I've been CFing for 5 months)

It may be just another outlet for an otherwise mildly obsessive compulsive individual, much like maintaining strict WOD protocols, but I feel like a whole new person. Hope that helps!

ring dips - sets of 6
ran down street and back
pushups - sets of 10 or so
ran down street and back
headstand pushups - sets of 5, did 25 (L shoulder pain)
ran down street and back

26 minutes

WOW! A killer for just my 3rd WOD.

I am so new to CF I have not yet mastered HSPU and I do not have a pair of rings, nor does the student rec center on campus so I was not able to do as rx'd.

23:40

50 Dips
400m run
50 push ups
400m run
50 push ups elevated on box
400m run

Any ideas on how to work up to HSPU or good subs for ring dips without rings.

m/24/179/6'2"

Subbed for regular dips.

30 Dips
400m run
30 push ups
400m run
30 HSPU against the wall.
400m run

Time: 15:36

As rx'd

27:16

Looks like I finally hit the wall...This was by far my worst performance...was at 12 min going into the HSPU, then SLAM...SUCKS!!!

Maybe this was not the best WOD to do with my shoulder all screwy. I'm thinking I might shut it down for a few days to ensure I am 100% for the cert coming up.

m/25/6'1"/180

As Rx'd, except HSPUs with feet over a bar.

25:46

30/m/5'11"/200

Instead of finishing with a 400m run I did 100 double unders, because we only have one treadmill at the firehouse and I didn't want the guys on my crew to have to wait until tomorrow for me to finish my HSPU.

Otherwise everything else as Rx'd.

23:46

25/m/5'11"/197
30:51 HSPU's killed me...over 20 minutes on those alone.

m/33/165
cfwu x3 (no dips)

Brutal. Scaled as follows:
100 bar dips
400m run
50 honest pushups
400m run
65 lbs shoulder press x 50
400m run

pretty much went to muscular failure by the end. I couldn't do much more.

time - 31:19

M 42, 168

As rx'd 17:20

HDPU took forever!

Subbed 150 dips
.25 mile run (treadmill)
50 pushups
.25 mile run (treadmill)
50 handstand pushups
.25 mile run (treadmill)

16:23

#173-Flash...3 fixed dips =1 ring dip

50 hspu? Holy crap. Nose to floor? Holy crap.

I can barely get the top of my head to the floor.

This is going to hurt. And take a long time.

48/m/190

50 ring dips
.25 stairmill
50 PU's
.25 stairmill
50 HSPU's. Banded w/1"
Good practice for achieving the HS stance as the last 25ish were singles
30:31

M/33/188 19:22 first 2 rounds pretty good got up handstands time went to s#*%! very nasty on the shoulders great post though! Hesdin to Dominican maybe couple of beach wod's cheers!

M/47/6'/184

60 Bar Dips
Run 400 M
50 Pushups
Run 400 M
50 HSPU Need work on my ROM
Run 400 M

18:47

18:55 as rx'd. 5+ until the handstand push ups.

smith machine assisted HSPU

29:51

17:01
HSPU top of head to floor.

11:15 after second run i will have to finish the rest later.

no rings, so 35lbs weighted dips
25 HSPU 25 with one foot hooked on a bar.

23min 2sec

Brutal

47m 205# 6'0"
started with HSPUs, on smith machine for the assist, forehead to pad, otherwise as Rx
23:01

M/22/183/5'10

Hear my tale of woe, workout started out fine, took like ten minutes to finish the ring dips. First treadmill I hopped on all the sudden came to a halt after my first 200m, so I hopped on another one, this time as I was finishing the run, I realized that my shin/calf of my left leg was killing me.(injured it in a sparring session a week or so ago)

Fighting through the pain, I went to the push ups, and usually 50 push ups are easy, but these...my arms were dead from the ring dips. Afterward, another 400m run really agitated my leg. But to add salt on the wound, when I went to do my 50 HSPU, and I was at 20:48 when I got there, that my arms and chest were dead. After three tries, I got 1 HSPU, then after three failures later, I got mad and left, around the 25 minute mark. Sigh, time to ice the wound...

WOD
14:45
assisted HSPU

M/39/175/6'

As Rx'd

25:38 HSPU killed me need to work on them.

Yikes!! This one beat me, plain and simple!!

150 bench dips (too many sets to even count),
Run 400,
50 pushups (gross),
Run 400,
100 push press (45 lbs)'
Run 400

Crossfit is kicking my butt, but it rocks!

God Bless you all

30 min flat! I can only improve!

What is the point of hspu? Certainly there is a better way.

800m run warm up + foam rolling

5 regular bar dips + 35 with assistance band.
400m run
20 regular push ups + 20 with knees on floor.
400m
20 HSPU with feet on bench + 20 with assistance band around waist attached to pull up bar and feet on bench.
400m

16:07

found out that it IS harder to run faster when your arms aren't into it. finished with lots of stretching and foam rolling.

M/35/175

20 mins flat

couldn't get one handstand pushup (subbed 25 pound dumbell press)

shoulders were just fryed!!!!!!

subbed 75 bar dips and 30 hspu

30 mins

Yikes!! This one beat me, plain and simple!!

150 bench dips (too many sets to even count),
Run 400,
50 pushups (gross),
Run 400,
100 push press (45 lbs)'
Run 400

Crossfit is kicking my butt, but it rocks!

God Bless you all

50 Ring Dips
.3mi run
50 Push Ups
.3mi run
50 HSPU = 20:07 of suck
.3mi run

33:13

flash--

the prescribed sub for ring dips is 3 bar dips per 1 ring dip. time consuming--get some rings if you can man! i just hang mine up on the cross bar over the squat rack or anywhere else they will work on the day i need them.

36 M 170#

As Rx'd 16:50

Day 14

Bi-Weekly Weigh In:

207lbs.

#173 Flash

Read JPW's post everyday. He breaks down the WOD for you

19:49 - had to do assisted HSPU's... couldn't do a single real one after all the ring dips and pushups. Great chest and shoulder workout!

19:44

@Comment #146

Thanks for the post - very helpful. As a newby, tips like that make a huge difference.

Question on this WOD.

It will take me quite a few sets to do the HSPUs and the dips, should i put extra runs in to keep my HR up or drop the number of reps i am attempting.

Thanks in advance.

m/41/72/175

dips - 1:1 straight - 3:36
qtr (treadmill) - 1:46 (machine wouldn't go faster than 10 mph)
push ups - 2:42
qtr (treadmill) - 1:45
hspu (self spotting on smith machine) - 4:11
qtr (treadmill) - 1:44
Total - 15:44

previous - 50 dips (self spotting after 25) and self spotting hspu's - 15:20; so improvement on dips (no spotting)

Just found the answer to my above question. Sorry for the post.

thanks for an amazing lifestyle!

3, 2, 1

m/30/5'10/200

I subbed 500m row for the runs and added one round of 50 sit-ups and 500m row.

24:45

I really need to work on handstand push-ups, my form was very weak, so to compensate I did 25 presses with 45# in addition to my so called HSPU's.

11:35
Hand stand pushups, top of head to floor.

I've been considering opening my own affiliate for a while, given the current economic situation, wondering if current affiliates have any feedback on how they are doing business wise?

Thanks in advance for any guidance.

24/m/198/5'11"

dips arm pits to full locked out
push ups chest to floor to full lock out
hspu nose to floor as always to full lock out

31:01

didnt run out side sub'd run with 500m row

34/M/185
16:45

15:26 but after 15 HSPU i resorted to using a bleacher 5' off the ground for jacknife pushups the rest of the way...woof

For those looking for subs here is what I will do later today. I am unable to push out (can't do push-ups) or down (can't do dips) due to a shoulder injury; interestingly, I CAN push UP.

50 Shoulder Press 45#
Run 400M
50 Push Press 55#
Run 400M
50 Push Jerk 65# (may do HSPU here)
Fun 400M

Unlike the "pull" version of this that we recently did I only get a push UP, but I am still relatively consistent with the intent of the WOD.

We'll see how I do in a few hours.

19:53

Subbed shoulder press for all but 10 of HSPUs. Got through 10 HSPUs and was asked by a trainer (@ my non-CF gym) not to put my heels against the wall. Since I don't have the balance/ technique to do HSPUs without the wall, I had to switch to shoulder press. Definitely would have been a little slower if I did all 50 HSPUs.

I messed this up!!

I did this

Run 400M
50 Ring Dips
Run 400M
50 Pushups
Run 400M
50 HSPU

little different. got thru in 25:15

Did 15 HSPUs then subbed 50 SDHP (45lb), jsut couldnt get any more hspus

100 Bar Dips:(Rings are being sent from home)
400m on treadmill at 11.0
50 Push Ups
400m run
25 HSPU Form was horrible, will improve quickly
30 85 Lb shoulder press
19'56

My HSPU were terrible i think just due to them being fatigued, great workout anyways

m/26/185

Rx'd

42:30

12 mins to get to the HSPU's, 1 rep at a time it was a long set

17:00

Had to do 1 pood KB swings instead of Dips (chest hurts, either cracked rib or really tight knot on my muscle)

first time doing ALL handstand pushups, but it took a while.

#115 OneFastBird21
You're on my man! I love me some friendly competition. Not sure where i'll end up on this one, but I know I want sub-20!

#221 Chris O
You should have just turned around and put your toes on the wall :) haha, I bet that would have gotten his attention

And I'm with everyone else...S'more, where art thou??

Subbed/scaled my way through this one...

warmup was a 300m "canter" and 3x10 pushups, toe-touch situps, stretch

WOD:
(the treadmills were all consumed...)

2:00 sprint on spinner bike
50 dips (regular)
2:00 sprint on spinner bike
50 pushups
(treadmill freed!)
400m run
50 handstand pushups
400m run

25:03

43yom / 148

18:48 as rx'd (PR)

HSPU's were brutal. Did almost all singles and took most of the time.

Pack:
16:17:22
35 Bar Dips (20/5/4/2/2)
Run 400 meters
35 Pushups (20/6/6/3)
Run 400 meters
35 MOD HSPU (Knees on 20'Plyo Box)(25/10)
Run 400 meters

#35

I don't get burns from the straps, I get bruises. It's from pulling the rings in too tight, and turning them to the inside to make it easier.
Today, I'm going to concentrate on keeping the rings parallel to my sides (pointed forward.) Should add a good 10 minutes to my time. Yuck.

26:19

hurt wrist on handstand pushups. substituted 100# shoulder presses.

50 assisted bar dips, 70#
400 m run
50 push ups
400 m run
50 shoulder presses,45#
400 m run

24:35

M/25/135/5'11"

27:11

38m/6/183

37:11

24 minutes to do 50 hspu
head to floor, nose to floor wasn't happening

M 34/142/5'7"

Subbed 50 bar dips & 50 HDSPU with feet on a bar: 15:22

M 34/142/5'7"

Subbed 50 bar dips & 50 feet elevated on a squat rack bar push-ups: 15:22

Way to go Brand X CrossFit Kids! You are amazing.

Great video! I have been eating "zonish" for about 3 months (it's tough at a fire station) and have put on five pounds since. This is a miracle for me being 6'2" 160 and about 3-4% bodyfat. I have not been able to gain any weight the last 5-6 years no matter what my caloric intake was.....amazing. Looking forward to this WOD at my house with actual runs and not subbing with rowing.

Get to the office, check the WOD, "This doesn't look to bad, wait 50 HSPU, me thinks I'm in trouble"

50 Ring dips, pretty strong, good depth, and a nice run afterwards.
50 Pushups, "This is terible, my chest is ripping into thousands of tiny pieces" Look at the WOD, it's still 50 HSPU. But followed by another lovely run.
50 HSPU. 45, 40. This business of my head coming in contact with the floor is beginning to seem over rated.
35. My concerns for ROM and good form have been superceded by my desperate desire not to fall in a pile in the middle of the gym. 31 HSPU, if you could call them that.

Things kind of devolved from there, but I finished strong with the run. It's kind of wierd sprinting without your upper body helping to satabliize things.

23:49

Looks like it's time to add HSPU to my rest day drills again.

Did yesterday's pull-up WOD today :) Tks Herm for the great advice. YOU ROCK!

14 :)

yay! i looked back and saw that i did this WOD a few weeks after i first started CF and only got 7! Started with the band and switched to jumping pu's after 9 and had a few do-overs when i didnt get my chin up over the bar. Did KB complex after that - 7 reps, 3 rounds two-handed swing, high pull, clean. That was fun, but my arms are all rubbery now! My upper body strength still needs serious work but is improving.

Where is that s'more?? hmmm.....

23/m/180
Addition: SP: 12x75lbs

Although the subs were different, (last time-jumping ring dips and assisted hspu's), my time improved by a little over a minute.

This time subs:
Black band assisted ring dips, band at 20" below rings.
500m row
45lb press, most strict sp, last 12 and a few others, (total ~15) were pp's.

Wanted to keep the down, straight, up ROM so opted for presses rather than a plank pushup as hspu sub.

WOD: 23:44 - Shoulders still toast and it's 3.5 hours later.

"As one of Jeff Tuckers coaches and a GSX employee, i would suggest doing handstand push-ups "top of the head to floor" and not "nose to floor." When you pull your head back to touch your nose to the floor in puts your back in a large arch. This is NOT a good handstand position. The head should remain neutral (between the arms) and the back should stay flat (Hollow). Our handstand push ups go down to the top of the head and push back up until the head comes through the arms finishing much like a inverted press."

Comment #63 - Posted by: Chris L at February 18, 2009 8:02 PM

Thanks Chris, great advice! I love Tuck's videos, and have learned so much from your facility. I am jealous you get to play there all day.

It's probably not gonna kill people to do it the Rx'ed method, but the GSX way transfers towards real gymnastics than the "do it any way you can get arms straight" method, as I see so many people do, just for a better stopwatch reading!

Webb: 27:20, sub'd 55lb SP for HSPU's
Stroupe: 29:43, sub'd 55lb SP for HSPU and did 25 pushups

19:45
bar dips and jumping pull-ups. really accentuate the push down.
couple minute break during pushups for retreat...

M/46/6'/175/7500'

50 Ring Dips
Run 400M
50 Pushups
Run 400M
50 HSPU (band assisted)
Run 400M

22:12

PaulW, you are one serious "BadArse"

13:50. hspu one foot on smith machine bar other leg straight up. even scaled had to break it up into 3s. my time seems abnormally fast compared to all the posts. I may have inadvertently hit start/stop a few times while doing the hspu.

Thanks for the elbow comments all. Your descriptions sound right, possibly tendonitis. Maybe I should have asked my question before yesterday's pullup WOD...

Anyway, my wife also suggested going on an NSAID for a while, which can help any internal swelling (there's none noticeable), and I'll probably stay off the pullup bar for a bit. We'll see if those steps help. Again, it's far from a debilitating problem, but no sense waiting until it becomes one.

Unfortunately, no one told me not to do today's WOD! Darnit.

Oh well, 3-2-1 go!

Chas

24:25

HSPU's killed me.

Unable to do HSPU; spent a good while working on headstands with no support and attempting HSPU from both the top and the bottom.

Could not believe how hard the strict push-ups were after putting 50 ring dips into my arms and shoulders.

25 min total time for the work I did that was inspired by the WOD.

50 bar dips Unable to get full ROM after 20
400m run
50 push ups (not strict ROM)
400m run
50 assisted HSPU
400m run

Alan 11:26
Terry 12;22

great hard work.

m/38/169

100 bar dips
400 m run
50 push ups
400 m run
100 inclined push-ups (about 24 inches)
400 m run

21:08

Limiter was inclined push-ups - really fatigued at that point. Runs on treadmill which took a little time to get up to speed.

M/25/6'1/175

50 Dips
400 M Run
50 pu
400 M Run
10 HPSU/40 elevated hip pu
400 M Run

Didn't even time this WOD. HPSU were so difficult at the end. Triceps were absolutely fried.

F/36/5'2"/107

24:56

sub'd: bar dips; knees on floor push ups; 500m row

150 bar dips
500m row
50 push ups
500m row
50 HSPU (head did not touch floor)
500m row

31:20. Pathetic. Humbling. Handstand pushups took about 16 minutes going only forhead to abmat.

10:55 as rx'd

thought shoulders were going to explode on last run, could only bend arms at the elbows

COS:

that was the worse rip Ive ever seen but you are a true warrior! you finished and PR!

very proud of your efforts....hope your hands are feeling a little better today!

see ya later!

Subbed row for run due to icy roads and walkways

50 Ring Dips
Row 500 meters
50 Push-ups CTG
Row 500 meters
50 Handstand push-ups NTG
Row 500 meters

all honest reps as rx'd

25:38, 15 min PR

Does anybody know if stop watches are available that I can record like seven splits for the WOD's that are multiple sets?

Ty in advance

M/22/71"/196

Subbed 100 Bar dips for Ring Dips
HSPU Self assist against wall

19:37

M/22/72"/175

18:23

First 20 HSPUs were as rx'd the rest were top of head to the ground.

33/m/210/6'5"

26:10

12 mins to do HSPU.

11:09
Subbed HGD situps for HSPU.
ring dips 2:20
400m 1:29
pushups full body in contact with ground :55
400m 1:37
50 GHD situps 3:04
400m 1:41

Runs felt much better. Legs not nearly as tight.

Going to see the ortho next Thursday and try to figure out what is wrong with this shoulder.

I've been doing yoga the last week to see if I could open my shoulders up and stop this pain. I've had some success but, it still hurts.

I was surprised I was ok with the ring dips. It was the first time I have kipped them and it really seemed to take the pressure of the part of my shoulder that hurts. No way I was going to do the HSPU after all that is were it all started back in July.

Did it
Dips and handstands took the longest 5 min
total time 21 min

Need a rest day !

#259 Jeff in Bucks County

I use Timex Ironman Triathlon

great functionality and easy to use - does everything you mentioned

I barfed blood on my barf.
21:30 m/208/33.9999years old

m/34/5'8/151

19:48 as rx'd.
Did the ring dips, run, push ups, run in 7:41, then it took 12:07 to finish the hspu and last run. Kicked my butt.

22/m/5'8/175lbs

75 bar dips
400m
50 p/u
400m
sub 45lb dumbell press x 50
400m
75 80-lb assisted dips

26:08

that.kicked.my.ass.

Been doing crossfit and cfe for just over a week and a half now. All I can say is wow. My bench press has gone up 15 lbs and I haven't even done bench exercises. I absolutely love that I am doing power lifts again, they make me feel great. I feel stronger all over. I'm hooked.

35 ring dips
400m run
35 push-ups
400m run
35 HSPU's
400m run

Time: 22:00

m/28/185

50 ring dips
run 400
50 ring push-ups
run 400
50 hspu
run 400

17:45

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

hand stand pushups were imposible, I fgot through the first ten and fell on my head, I couldn't get back off the ground. So I wwent to heels hooked off the squat rack and bar, still ended up dropping on my head and then pushing off from my head. It was brutal!!

time was 17:11

m/27/70/205
feet on bar for hspu

17:52

45:55 hspu to abmat

Subbed for reg dips vice rings and elevated push ups (not skilled enough for the hand stand yet)
I also included a 3 mile run at the end.

50 dips
400m
50 push ups
400m
50 push ups with feet on a box
3 miles

approx 58 mins

With baby handstands (don't quite have them mastered yet)

10:12

I'm really digging the progress in the ring dips, did the first 18 before I had to drop off! As for the HSPU, my shoulder (two surgeries, trying my best to avoid the 3rd) has been bugging me a bit, so I decided to go to 90 degrees and hold for 2 seconds in lieu of nose-to-ground. I think this might've made things worse, as it was a good 20 mins before I could get past the pain radiating from my ear to my thumb to subside enough to raise my arm to 90. Seems good now though. All pushies nose-to-ground.

Time: 16:15

Sunshine time!! My sisters are going to kill me, I've got a tan and it's only February!

subbed 115 push press 4 hspu 50 reps
with that said...

14:40
Finished w/ 3000 meter row, 50 pull ups, 50 ghdsu

smoked after that... a good one... PEACE

B: 27:00 1:1 Bar Dips, 1 HSPU, dumbell press sub

C: 29:00 1:1 Bar Dips, 5 HSPU, 45 PP 135#

Bleh HSPU needs work, after 100-day burpee challenge is over (16 days!) it is a HSPU challenge for me.

38/m/5'11/165

Pack with assisted HSPU: 16:33

24:54 with 150 regular dips in substitution for 50 ring dips

24/m/194
23:20rx

Sub'd ring dips for bar dips.

24/m/180

I did 2 hspu, but for the rest of the 48 i did hspu negatives.

22:33.

21:32

M/49/5'11"/174

sub'ed shoulder press for hspu. 85# for first 10 reps, then 65# for last 40. Rest as Rx'ed.

23:45

ring dips all nice and deep
pushups chest to deck
HSPU's first 9 were very sketchy... scaled to putting feet on high chair to finish
19:02

#265 Pete

Just Ordered It!

Thanks again

10:00
regular dips, HSPUs against a wall

#57 Corey,

Squats will most certainly help your dad's knee. I am in the same boat as he is but a bit younger (39) but I have no cartilage in my left knee. I've had two surguries and would be a candidate for a knee replacement if it weren't for my age (too young). The stronger your dads leg is the better his knee will feel. As you build up muscles in the leg the more it takes pressure off of the joint. I always have some knee pain but it gets noticebly wprse when I go a week or so without working out.

29:37

used dip machine instead for 50 reps(50# assist), and did HSPU's over a box.

Humbling is an understatement.

16:18

50 Regular dips

50 Push ups

But can't do the HSPU's so i put my feet on top of a five foot fence and did 50 that way. and my shoulders are hating me right now!

Have fun Lost Boy.

28/M/140

Pushes of death! Wow, 180 degrees of brutality.

Ring dips and push ups as Rx'd. HSPU's were just not happening after the other two pushing exercises- did 25 of them with forehead to a 3" buffer from the floor. Snowing and nasty outside with no safe road to run on, so I subbed 90 seconds of jumping jacks per 400 meter run.

18:05

oh yeah and i did do the runs also

29:04

Handstand Push-ups too over 15 minutes

32:31
4 bar dips=1ring dip, did 24 bar dips
finished dips w/ feet on bench for 194
10 hspu's w/ feet on wall
finished with feet on smith 4ft raise

33 yom 220 bwt

wod w/ subs
50 ring dips
400
50 push-ups
400 run
50 hspu to a stack of 3 10lb plates
400 run

total time: 22:24

love running while not being able to bend or feel my arms. Great workout!

29/m/193

38:11, forehead to floor on HSPUs, which took 26:00.

Male/27yrs/6'0"/171lbs

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

11:31

Handstand push-ups were top of head to the floor after rep 18, not nose to floor. After rep 18 I thought my eyes were going to burst with all the blood in my face so I switched it up. Push-ups were forehead to floor. Other than that I used tabata intervals on all the 50's and it worked well.

M/39/5'6"/193

42:33

But this time is a combined time... my wife is doing this with me. She scaled quite a bit, including the running, so I got plenty of extra breaks! It's only her third or fourth time Xfitting.... but she's sipping the Kool Aid and I think I can get her to gulp.

Worst part of all... you guessed it HSPUs. She subbed dumbbell presses. I used the Smith rack to cheat quite a bit - especially towards the end. Impetus to lose weight.

;)

32m/5'9/180

Ring dips, 200 single-unders (sub for run), self spotting HSPU (feet hooked over bar)

26:14

= 17:18

Dips asst with least possible assist. Done to full ROM. This might not be ring dips but for me challenging. Getting better at them and MUCH less asst than when I first started. I get a funny feeling in my belly button when I do a lot of them. ;)

LOVE HSPU and practice them a lot. However, after all the dips & push ups, arms were FRIED and this was more challenging than I than normal!

Run- got held up on the track by a grandma and grandpa walking side by side (actually, one was trying to pass the other). It was too cute to be angry ;)

Did not get so much tired, as my arms got fried 

Erin

M/33/191/6'

Sub'd 150 bar dips for ring dips

26:30

First 100 dips were 5 minutes, last 50 were 4.5 minutes. All runs approx 1:45. Army standard pushups -- interesting after 150 dips took about 2.5 minutes to do right. HSPUs -- first 10 were against the wall, but head to floor. Had to hook over smith machine after w/ full ROM but 1 leg assist. My arms were toast. Lost so much time on dips and HSPU that pushing faster than 7:00 pace on the runs seemed idiotic.

M/36/67/248

Used wall clock, so time was inexact. Between 24-26 minutes.

50 bar dips (1st set was 18; last 15 were in sets of 2-3)
Run .25 mile (2:02)
50 push-ups (25, 10, 5, 5, 5)
Run . 25 mile (2:00)
50 HSPU on Smith Machine Bar (12, 10, 8, 10, 10)
Run .25 mile (1:58)

W/U and C/D were 1/2 mile jogs. 1st time doing HSPU. Nose to ground. Felt good, but it was tough to gauge how vertical I was.

5 weeks post partum, first workout, need to sub for a while until ready for rx'd!

sub'd:
50 kneeling push up's
400 m row (not ready for runs yet!)
50 assisted dips (130#)
400 m row
50 shoulder press (25#)
400 m row
Time: 19:42

As Rx'd

18:30

HSPU's got down to sets of 3...wow, whatta grinder!

As rx'd 24:05...pitiful.

At 12min heading into HSPU...The CF gods must have seen me doing HSPU w/parallettes yesterday, so much for sub-20; I definitely learned my lesson. Have a great day all.

F/27/5'0"/108
As Rx'd
23:05
HSPU form got a bit sketchy at the end, maybe 1/2 to 1/3 depth...

19:12

Did pushups with my feet on a steeple chase hurdle for HSPU (did 2 HSPU in over 2 min and realized it wasn't going to happen).

28/M/6'4"/197

Subbed 100 steep inclined pushups for 50 hspu's (can't get full rom on hspu's yet). Otherwise as Rx'd. Did this outdoors at playground.

14:30

OPT mommy

congrats on the baby!

19:44, scaled up in part, scaled down in part. Subbed 95 lb. PJ for ring dips; did as many HSPU as I could manage (20), then completed the 50 with 65 lb. PP. Quarters run on the tread at 9.5 mph.

Warmup: 5 min. easy row, 4x5 BP 135-190-190-190, situps in between sets, 3x5 PJ at 115-135-135, box jumps in between sets.

Cooldown: slow stationary bike while jawing with my buddies.

SUB 3x di

31:49

M/39/150

48/male/6'/198/week 15 CF

Ring dips were 1 band assist, Hspu's bother my shoulder so subbed 50lb presses...otherwise as rx'd

18:08

CFWUx3 - no pull ups

Pull Up Ladder

10 rounds + 9 band assisted and tried kipping...

Tabata Run 1 mile

F58/140/5"2"

Subbed 75 regular dips
15 HSPUs, then 100 pushups in place of remaining 35 HSPUs.

20:39

20:32 As RX'd HSPU's were JUNK!
Great workout though............Loved it!

subbed 150 regular dips...crappy depth on HSPUs

30:35

This was an interesting WOD to say the least. 23:11 as Rx'd for ring dips, pushups, and HSPU, with 500m Run just because it comes out to that indoors.

However, I'd like to note that I did the 50 ring dips, run, 50 pushups, run, in just over 8 minutes. The HSPU were awful. I was doing singles after the first 4.

36:30

No rings subbed for bar dips...

P.S. This was brought together by the Devil...Seriously my Biceps and triceps are shot for a good week. Thanks Coach.

As Rx'd... almost. HSPU's were certainly not nose to floor.

first 35 rd's unbroken

22:45

M/53/181
Felt great today. No rings so I did push-ups on 2 medicine balls.
Time = 10:20

Nice Eric (#226), good luck and yea and me both are hoping for some nasty sub 20 times!!!

GOOD LUCK....3...2...1... GO!!!!!!!!

7:19

50% day, 25 ring dips, 200m run, 25 pushups, 200m, 25 hspu's, 200m. Congrats Jim D, and Calgary Colin, what awesome times for old guys.

"I might not be strong but I am wirey."

50 bar dips
500m row
50 push ups
500m row
50 #60 push press
500m row
23:47

I have to get stronger in the shoulders. This is stupid. I should be able to do more. That is my new goal. Strength work upper body. My heart, lungs and legs can manage the WODS just fine. Good news is I finally nailed my wu double unders.

150 Bar dips instead of the 50 ring dips....this killed my time

otherwise as rx'd

17:59 seriously 59sec!

m/32/175 6'

Subbed ring dips with 50 bar dips w/25lbs wieght
HSPU were crappy after the first 15
23:46

Me: 42yo/M/5'10"/173lbs/10.5%BF

Warm Up: Greg A's Warm Up 10 reps per exercise + 50 Singles and 50 Double Unders

WOD: Shredded Triceps and sprints: 20:42

50 Ring Dips: I broke these into 17,10,10,5,8. These were all the way down to firsts next to armpit and all the way up to a decent, but not completely out-turned wrist, supported position.

400 meters runs: subbed 500 meter runs because I have 500 measured, yeah me... THere was enough triceps/shoulder work between runs to get a pretty full recovery so the runs were 500 meter sprints, ahh good times were had by all....

50 Honest Push Ups: Yup got these, chest to deck arms close to the side of my body with full lock out at the top. Broke these into 15,10,10,8,7

50 HSPU Nose to floor: This was the video ready funny part. I normally do HSPU ten at a shot and my body forgot that I had already done some pre-fatiguing with ring dips and push ups. My nose did not go to the floor, it was driven there by extraordinarily strong gravity in the very spot where I was doing HSPU's allowing me to crumble like a deck of cards. All I could do was sweat and laugh... So I went over to the smith machine and knocked out Full ROM HSPU's with my legs over the bar for assistance at 5 at a shot.

Cool Down: One Bar Muscle up (man, the dip after the transition was really, really tough)

Quick Robin, to the Crossfit Cave, I think I left my triceps on the floor there....

http://www.dailywav.com/0100/tricky.wav

Have Fun, Train Hard,

Billy

Just did my first 'Fran': 26 min.
I'm getting over a cold, first workout in 9 days.
Great workout, but my wrists hurt!

F/37/124
runs on treadmill; ring dips unassisted... depth improving but I burn out fast! Took about 4 1/2 min to get them all in. Push ups "honest". HSPU BAD! started with head to one abmat but quickly added a second- these 50 took up the majority of my time:
22:19

Holy cow!

90 chair dips (no rings)
.3 mile run
50 parallette push ups (feet on parallette too)
.3 mile run
30 push presses (had nada for HSPU)
.3 mile run

I can't do a handstand let alone a HSPU! That part of Crossfit is not working for me.

hspu w/ feet on barbell in squat stand

Time 22:43

Doc cleared me off crutches Tuesday. I cannot do any impact activities other than walking, but I can use the eliptical machine and stationary bike. I can attempt running in 2 weeks, but to take it slow. Still swimming and doing upperbody in the gym. My dips and military press are going up, so that is my positive motivation right now. Slowly but surely...

15:03
Did push ups, then dips, then hspu...found this way tougher
Then our WOD-4 2/3 rds

50 ring dips
400m
50 good pushups
400m
15 HSPU 35 Pushups(Feet elevated 48")
400m

21:35

Sub- started and finished with 75 dips.
Time without 75 dips at the end: 28:10 (I think this would be closer to my actual time if I did this one with rings).
Time including 75 dips at the end: 33:40

cfwu
bwu

wod
sub 50 65#push press for HSPU

19:07

Attempted to do (HSPUs and failed)x2. Sub'ed 50 incline push ups at ~60 degrees ground to body angle. All else as Rx'd:

21:11

20:15

subs:
100 bar dips for ring dips
45 deg pushups for HSPUs

All runs at 1:37 or better.

WOD as prescribed, time =24:05. HSPUs took about 15 minutes.

CFOC WOD
Tabata something else
pullups=82
pushups=100
situps=90
squats=108
total=380 not a pr but close

50 ring dips
400m
50 good pushups
400m
50 Pushups(Feet elevated 27")
400m

Time: 23.35

20:05

Bar dips
HSPUs hooked on Smith Machine

50 dips
.3 mile run
50 push ups
.3 mile run
50 push ups
.3 mile run

21:30

Missed from last Friday till today due to travel and general craziness - did two workouts today and will continue to do so until I've made up all the ones I missed.

Warmup - bike to gym, five minutes of dynamic stretching

Makeup workout: Fran scaled to Brandx puppies
12-9-6 reps of:
60lb Thrusters
Pull Ups
5'00 exactly

A few minutes break and then today's wod, also scaled to puppies:
25 Dips
Run 400m
25 Push Ups
Run 400m
25 Handstand Push Ups (ended up subbing empty bar OH press)
Run 400m
19'05

Cooldown: bike home, static stretching

Even the dips were harder than I anticipated after being slightly worn out by Fran. By the time I got to the handstand push ups I was completely fatigued so I subbed the OH presses instead. This worked out because I'm very new and still haven't even -tried- a handstand/hs push up. So since tomorrow's a rest day, I suppose I'll throw in hand stand practice with a bonus makeup wod. Woooooooo!

My two cents:
I've been lurkin here for a bit, posting every now and then. I've noticed a lot of people are commenting they have little injuries here and there, and others are saying they've experienced the same type of injury.
The injuries on todays post sound like muscular dysfunctions to me. Little owies that are hints to the body your form/function is off for one reason or another(you sit all day at work). These signs should be given attention. It seems to me, one major end of crossfit is to preserve the body's natural function as well as develop premier fitness.
I'm new so I am unaware if anyone has discussed this book yet, but you should check out a book called Pain Free by Egoscue. The philosophy in this book mirrors a lot of what crossfit is about and I highly recommend it for your own edification and health. There are many great stretches listed in this book that aim to re-establish the body natural function. Check it out. BTW, i'm not affiliated to the author, my dad passed it on to me a year ago when I was experiencing ITO issues.
-J

my training partner has a injured Achilles so we scratched the running for swimming. I also don't have rings and am still trying to man up to the handstand push ups.
50 dips
front crawl 400 meters
50 push ups (strict)
breast stroke 400 meters
50 elevated push ups(I am not at handstand push ups yet)

This whole ordeal with the transitions in and out of the pool took us 50 min. My arms are toast especially after yesterday.

not as rx'd
21:40
subbed HSPU - feet hooked for assist

24m/6'/175

As Rx'd 23:03

sorry add one more 400 meter front crawl to my workout.

J Turner #346/349 -

When you sub swimming for running your probably want to quarter the distance. A 100m swim is much closer metabolically to a 400m run than a 400m swim is.

35/m/6'/165

This one was a bit out of my league.
Ring Dips and Push-ups were ok, but the HSPUs were a joke. I scaled into essentially the Smith Machine assisted version.

28:57

4 mile run chaser 27:00

39/m/190

as rx'd
29:38 (HSPU took 20:57 out of total time!) ugh!

CFWU x 3 std

Screwed up and forgot the last 400m (add 2 min penalty)

For time:
50 Ring Dips (ok form, 3rd time on these)
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups (feet elevated approx 48")

19:44 + 2 min penalty = 21:44

m/27/5'7"/186

hooked legs on elevated sit up machine for 50 hspu
everything else as rx'ed

18:27

m/35/220/5'11

* subbed 150 bar dips
26:05

HSPU were pitiful after about 15 on the wall, I hooked my feet over the squat rack bar for assist.
I used to think that it was too much to do 3x bar dips if you didn't have rings. A buddy brought in his rings today and I tried ring dips...needless to say, for my workout: 150 bar dips. Kudos to those who can do it on the rings.

M/40/6'0"/155

Made up the pull-up ladder from yesterday. 14rds+5 details there. Will try to get this one out tomorrow. Hopefully, I'll get home in time to workout before my kids are done at school.

I forgot to mention earlier that I didn't bring my rings with me this time. "Its only 3 days and 2 wods, what are the chances I'll need them?"

19:45 as rx'd
but hspu's not to the nose...
hard...

23.37
HSPU were not full ROM

Didn't complete this one either...LCL still hurting...hoping to do some modified wods next cycle

27 minutes
50 ring dips
500 m row
50 good pushups
500 m row
15 ugly, not full range of motion HSPU against wall
500 m row

Anthony (M/30/170)

50 Ring Dips
50 Lunges
50 Pushups
50 Lunges
50 Handstand Pushups
50 Lunges

Time: 12:37

HSPU hit me harder than expected - wow.

The Squat Corrections video was awesome!!

Subbed ring dips with picnic table dips.
Subbed HSPU with 110lb Push Press

Time- 21:15

Need Rings!

broke these into rounds for br breaks

5:21
4:18
9:35

which would total 19:23

Scaled:

50 TRX Dips - had feet against tree for assist throughout - shaky shaky arms.
400m run with pack
50 Push-ups broken after 35
400m run with pack
50 TRX - HSPU - did 5 with body near vertical, head touching dirt, the rest were a mix of static hold with both legs up to one leg on the ground HSPU's - had to break these up a LOT
400m run with pack

23:45 - was worried about getting gear yanked so there was setup time involved b/w runs.

Had to scale due to time:
30 ringdips
40 pushups
30 HSPU - pike progression.

Also got interupted by my 5 yr old son.

"Daddy, can I do CrossFit with you?"

So I ran the last 400m with him.

19:45

My modifications:
50 1-arm bar dips w/112# assist
400m walk, 15% treadmill incline @ 3.5 mph
50 1-arm push-upschest-to-deck on knees, 12" incline (small box)
400m walk, 15% treadmill incline @ 3.5 mph
50 45# 1-arm Dumbbell Shoulder press, hand lowered to jaw level, DB raised to full lockout overhead with active shoulder
400m walk, 15% treadmill incline @ 4.0 mph

Time: 30:12

First Physical Therapy session starts today in 1/2 hour! :)

Scaled this one a bit:

50 bar dips (rings are coming next week!)
400m
50 pushups (as honest as I could)
400m
50 shoulder presses 80#
400m

Still took me 24:30

No problems w/ the elbow on this one; as I mentioned originally, that's all been associated with pulls, so hopefully today's WOD not only didn't hurt it, but maybe helped.

I'm going to keep away from pulls the coming week, stick with the Advil, and try the stretches some of you suggested. Also thanks for the book tip #345 J.

Jodi (F/30/110)

No running for us New Brunswickers...icy roads and the 20 centimeters of snow that we got dumped on us today didn't help either. haha! So did:

50 Ring Dips
50 Lunges
50 Pushups
50 Lunges
50 Handstand Pushups
50 Lunges

Time: 37:30

GGGGGGGRRRRRRRR! HSPUs have been feeling like crap for the last two weeks and I suppose last nights 225 chinups didn't do me much good. It took me 25 minutes for the HSPUs alone. LOL! But, I did every single one of them. I paced from the beginning in hopes to save some energy and I'm sure it did me good but still....not overly happy with how they felt.

100 bar dips
50 pushups
25 HSPU
w/ runs

27:57
HSPU very weak

as rx'd except for HSPU's those were done with feet elevated

14:32

19/5'11"/165

25 bench dips
400 meters
25 push-ups
400 meters
25 handstand push-ups (first 4 were nose to ground, next 21 I was only going down about an inch)

26/187/73"

HSPU with 60# resistance band, everything else RX'd

15:18

Thanks for the awesome workout Coach,

After waking up at 0400 this AM and not wanting to do this workout because I have a cold...
I did it in boots and utes with my ballistic vest.

People at Globo were looking at me like im crazy. Ususally they ask "what are those" and point to the rings I bring in.

20:18

The only exception to the Rx is that my HSPU's are still not there so I do them with my feet up on a bar set for squatting so my body is about 60-70 degrees. Gradually making the angle steeper and practicing those HSPU's at home!

Crossfit is the best!

No rings, poor me so 150 dips, wouch my arms
run 400
50 honest pushups, wouch my pecs
run 400
50 Handstand PU @ 90deg feet on bar, wouch my shoulders
run 400
31min, that many dips takes me awhile

Comment #373

Oh yeah, I forgot to mention that while I was running outside it was 32 degrees here in Western Washington. I hate running in the cold!

21:45

50 ring dips assisted with bands
400m run ( in blizard)
50 push ups
400 m run
20 HSPU with fete on ladder (arms like jello)
400m run

Livestrong!

21:45
subbed 75lb shoulder press for HSPU

as rx'd

20:32

HSPU's took a full 10+ minutes!!!
Nose-to-floor made my back arch too much. Started going top of forehead-to-floor and found it to be better body positioning.

50 reg dips
400m run
50 push ups
400m run
50 L pushups
400m run
26:17

brandx scaling - 35 reps instead of 50

Threw up after 9 HSPU at 16:44 and stopped because its my first week and i dont wanna push it too hard...

29/m/140lb

As Rx'd 15:25

HSPU's took 8 mins.

23.24
Smith machine for HSPU, second from top rung.

17:18
wwwwooooooooooooowwwwww did not expect this to be so hard was fairly easy until those hspu at the end those killed my time fun wod though.

cfwu x2

20:16 as rx'd

ring-dips done shoulders to the rings to full extention. HSPU crown of head to ground.

1:30 slower than last time but ring-dips are of a much greater ROM now.

13:03
subbed 500m C2 row forthe run!

Great workout!

35 bar dips
400 m treadmill max spd 12
35 honest pushups
400 m treadmill max spd 12.2
35 incline pushups 60" up (bad rom, didn't want to smash head)
1:15 bike 10 resist - 20 resist

14:30

#290 Bubba-

Nice time brother! You give me some solid numbers to shoot for. We'll see how it goes in about 2 hours...

great workout!!
50 regdips, 400
50 pushups,400
31 subbed hspu, 400
19:05
put my feet up waist height on power rack for hspu

25/m/5'11"/175
HSPU with feet on bar of squat rack. Everything else done as rx'd. Finished first two rounds at 12:35. Then proceeded to colapse on the wall for 3 HSPU. So had to move to bar. Total time 28:26

2nd day on the CrossFit workouts. I finished in 26:50. I rode the stationary bike for 2mins as a sub for 400m b/c I sprained my ankle playing basketball last night. This workout was intense! My shoulders are going to be sore!

24 :53
did ten hspu full range then switch to partial

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

Subbed 500M row instead of runs due to snow
Time: 18:17
HSPU with feet on rack assist
Foam roll after
Compared to 071028: 18:42 with 400M runs

37:15 (clock ran to/from track accounting for 7 mins)

Running splits - 1:35/1:34/1:31

Did seated push press in lieu of HSPUs.
Reps 01-23: 95 lbs
Reps 24-31: 75 lbs
Reps 32-50: 65 lbs

M/25/157

42/M/180

Crossfit Noob.

50 Dips (on the dips-assist with 80 lbs assist)
Run .25 miles on the Treadmill
50 Pushups (going to my knees after 20 or so, even then having to take breaks)
Run .25 miles on the Treadmill
50 Shoulder Presses 65 lbs. (morphing into Push Presses after I got too tired, taking as short a break as possible, then cranking out as many more as I could with good form, the last several sets were like 3-4 reps :-D )
Run .25 miles on the Treadmill

Total time: 23:57 (wiped out)

Day 14

I tried to tackle this one full force, it just wasn't happening.

150 Dips (Dip sub)
400m
50 Pushups
400m
Tried HSPU, shoulders wouldn't cooperate, tried shoulder press at 95lbs., only got 7
400m

~1:17:00

thank god for rest days.

19:07

subbed 95 lb push presses

M/32/5'4"/146lbs
As RX'd
Runs on treadmill with 2% incline.
15:49

24M/5'10"/135#

27:14 as Rx'd

RX'd

30:06

195/5'10"/29/M

33:20 Rx'd

Ran 10.5k today. Been wanting to do it all week and haven't had access to my normal workout place for a few days so I decided to. First time ever running more than 3.6ish miles.

57:12. Legs were shot. Best run I've ever been on.

m/6/194/27

As Rx, EXCEPT: Struggled to get to 20 HSPUs. Did 20, then did 15 push-ups and 15 Ring Dips (Started the HSPU portion at about 9 mins in, then finished up my 15th Ring Dip at about 16).

I am so ashamed. I almost didn't post.

Total time= 18:14

26:24

M/6/205/25

as rx'd 20min

28 min
subbed:
- normal dips for ring dips
- supported hspus

oh, went surfing for about 2h before the wod - didn't help ;)

thx ken c.! are you still at it hardcore? are you doing the regionals?

m/23/165

bar dips and wall assisted hspu
14:53

43/170

32:16 as rx'd, about 10 minutes off PR

HSPU took about 15 minutes

14:45. . . . i had a a lot of fun.

37M/5'10"/168#

Warm-up: 100 SU + 50 DU; CFWU 1x13.

As Rx: 19:55.

Cool-down: PNF of hamstrings; foam roll.

New PR by 4:51. Runs on outside icy road course. 19F (5F wind chill), 15-26 MPH winds.

Great pace until HSPU, which took longer than I had hoped.

m/44/175

as Rx'd
23:46

HSPU need to be deeper/better form was getting worse as numbers progressed.

27 min.

Subs as follows:
regular dips on gravitron. Sets: 10,9,8,7,6,4,3,3, sets from 8 on were with 50 lb assist
400 m: 1:18.61
50 push ups in 15-15-10-5-5
400 m: 1:16.48
45lb seated smith press 18-9F
Skipped last 400m

Would love to be able to do a handstand push up one of these days. Felt good afterwards. I'll be sore tomorrow, though.

Warm-up: 15 min Bike

WOD:

1. 50 x Bar Dips
2. 450m Run
3. 50 x Push-ups
4. 450m Run
5. 50 x Handstand Push-ups (feet on bar)
6. 450m Run

22:22

M/39/6'1"/258

As Rx'd at first
19:18
I halfed the HSPUs. I am too weak.

M/19/5'8"/155lbs

21:09. I took forever doing only 10 HSPUs and realized when I was taking forever that it would be better to just do pikepushups. 10HSPUs with 40 Pike pushups subbed.

handstands not rx'd because i didnt want to break my nose on the ground. everything else was rx'd:

22 min.

27:50. HSPU breakdown: 13 full ROM, 12 part ROM then just reg pushups because HSPUs just not happening anymore. Otherwise as RX'd. m/34/210/6'1

23:15
sloppy HSPU
did anyone else get real bad heartburn from being upside down too long? lol

29:41

subbed 65# strict press for hspu.

Lots of electricity in lower back. Unable to do a handstand, let alone push ups. Tried to modify with my parallelettes but no way. Back is slowly getting better.

It just feels good to CrossFit again!

M/40/185

As rx'd: 22:16

More better faster

26:10 *hspu's done toes to wall.

got the the hspu's in 5:20.

F/41/5'2/121

50 push ups
400m run
50 band assisted ring dips
400m run
50 band assisted HSPUs
400m run

20:34

M/28/220

60 dips
50 pu's
5 sets of max 95# SP

Finished with 1 mile run instead of 400M

28'41 not counting extra 6 minutes to finish 3/4 mile.

I had no idea that would be so hard.
As Rx'd in 31:30 w/ over 18 of that on the HSPU which were down to singles in the end.

19:06. HSPU's kill me. Followed with 1 hr. ultimate frisbee.

m/41/160/6'

18:31 (form a little sloppy for HSPU)

f/33/139/5'6"
subbed as follows:
25 jumping ring dips
400m
25 pu
400m
25 pu
400m
20:38

Did well until HSPU. Got there in 13:30 and at 30:00 and only 25 HSPU complete I through in the towel and ran the last 400m

31:57 (-25 HSPU)

Very disappointed in myself today. Being a little under weather didn't help.

Grugly

34/M/211

19:26 as rx'd

M/28/192

Did 7 wall hspus, then had to move to a bench. Otherwise, as rx'd: 22:17

Run a mile on the back end

26:22 Band assist (thin) on the HSPU's. Mostly head to floor.

13:47 with regular bar dips and assisted handstand push ups

21:28
Subbed 65lb push presses for HSPU

21:28
subbed 65lb push presses

Weakness exposed

19:20 not as rx: subbed bench hspu

I can do HSPU but after RD and strict p/u forget it. Tried one and would still be there trying for 2. Bench hspu were hard enough. Weakness exposed!

15:23 RXd nose to floor.....that was the most painful WOD I've ever done. For HSPUs my first set was 5, then had to switch over to singles. Insane!!!

16:01 sub 500m rows for the 400m runs. No run space available.

subbed 500m row for runs.

Time: 27:52.

ROM drastically reduced for HSPU's as time went on.
Great workout!

13:55 Had to sub Pike push ups instead of Hand Stand and ring push ups instead of the dips. I still can't seem to get balance right for hand stand and it drives me nuts. I'd say I'm having the same issue with the dips although today I couldn't try them as I didn't have enough ground clearance. Glad this day is about over in general.

m/19/143#

as Rx'd except for the last 10 handstand push ups i didn't quite make it all the way down.

16:25

18/M/160/5'10

19:40 As Rx'd

Did yesturday WOD after,
Ripped hand on 13.
13 finished then stopped.

Wendi f/28/5'8"/148

50 bar dips
400 run
50 push ups
400 m run
50 hand stand push ups (limited ROM)

18:55

Stephanie f/26/5'3"/130

50 bar dips
400m run
50 push ups
400 m run
50 handstand push ups (limited ROM)

19:08

Shannon f/26/5'6"/142

50 bar dips
400 m run
50 push ups
400 m run
50 handstand push ups
400 m run

20:05

Crossfit Alliance
Greenville, SC

18:48
bar dips and hspu's with knees on ledge were the subs

21:21
felt slow
1:1 bar dips, yeah i know its the easy way out, and im fine with that
then
pullup ladder =12+10 felt pretty happy with my performance till i saw i did 12+8 last time, but biceps were sore to start

F/5'6/124/42

24:04.....HSPU not full ROM but getting much closer

passed on workout and played hoops instead (tore up hand bad yesterday on p/u workout)

Accidentally started with the 400m before each exercise...

16:28

* I was at just under 7 minutes before starting the HSPU's... so guess what I suck at!!!

M/16

12:35

46/M/6'/185

AS RX'D TIME: 14:06

HAND STAND PUSH UPS WERE SLOW AND HARD...ALL SETS WERE BROKEN EXCEPT THE REGULAR PUSH UPS.

RINGS TO ARM PITTS
CHEST TO FLOOR PUSH UPS
TOP OF HEAD TO FLOOR HAND STAND PUSH UPS

RUNS WERE FAST AND EASY.

WHAT'S THAT SOUND

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

25 min...LOL
friggen died on the handstand pushups!
need to work on them asap!

CFWUx2x15, ex pushups

subbed 50 DU's for running
did straight pushups on all three rounds

1:35/1:44/2:36/2:49/2:37/2:10 = 13:34 total

Too much running around today. Skipped (again) yeesh.

Aaagh. On a business trip again--I hate treadmills.

Modifications--switched to doing the runs first, so that I could wind up in my room with my a$$ in the air doing assisted HSPU. PU off the knees, No rings, did suspensions from the L-sit thingy, 2 seconds.

Also, 2 minutes to get down the hall and up 3 flights of stairs to my room between last run and the HSPU.

32:42

As Rx'd:
23:58 :(

I've never been so frustrated during a WOD, and not because of the HSPUs. Because I spent a good 4 minutes waiting/searching for a treadmill while cursing under my breath. I wanted sub 20 and I would have had it otherwise! Grrrr!!!
HSPUs still took forever though, as expected. Oh well, at least next time I'll be able to improve without a doubt

CHECH OUT CROSSFIT NORTHWEST TUCSONS VID ON THERE BLOG...VERY COOL!!

THAT WAS THE DAY THEY GOT ME TO PR ON A PUSH PRESS...195 POUNDS!! THANKS KEVEN!!

ROBERT S.
TUCSON, AZ.

M/28/5'10"/165

As Rx'd
20:38

HSPU killed...they took about 9 minutes

23:45 HSPU took over 11 minutes

I thought I was good at HSPU until this WOD came along. I need to work on them big time. I have done over 55 of them in Mary in the 20 minutes. It was the rings dips that sapped my strength. Frustrating.

During the HSPU it was not a Metcom because it took so long, my heart rate was going down. I started to do little 20-40m sprints in between sets of the HSPU to keep my heart rate up.

Them HSPU...wow.

26:01

Aloha,

Jordan

cfwu x 3 (minus dips, pullups, pushups)

18:53

HSPUs were bent - feet on my rolling toolbox in garage.

Oh yeah, this hurt ><

Rx 16:18, someday I'll beat OPT.

Did the PUs like in the journal, on the p-bars, def harder than PUs on the floor.

24/m/170/5'11"

Scaled/subbed to:
50 Bar Dips
Row 400 meters
50 Push-ups
Row 400 meters
50 Handstand push-ups
Row 400 meters

Bar Dips: 10-10-10-10-10 (4:12)
Row 400m #1: (7:01)
Push-ups: 10-10-10-10-10 (10:40)
Row 400m #2: (13:18)
HSPU: 8-7-5-4-4-8-7-4-3 (23:26)
Row 400m #3: (25:35)

Total time: 25:35

Pretty much all of it was ugly, but I got it done.

34 minutes of suck

the last 20 HSPU were negatives

M 68"/165/40

15:17

Subbed dips for ring dips (triceps already bruised from ski racing, and homemade rings are lethal)
Did assisted HSPUs (feet-20, knees-30 on roman chair).

M/47/5'9"/174

So I've been working on my ring dips and hspu lately so saw this WOD and thought to myself, sweet...this shouldn't be so bad. Of course, I was wrong.

The ring dips and pushups do a good job of tiring the tris and to a certain extent the shoulders so by the time the HSPU come around...ugh.

Great workout though.

As Rx'd 21:49

33/M/6'00/182

All good things must come to an end. I never should have mentioned the pr's.

Today's WOD:
50 Ring Dips
400m run
50 "honest" Pushups
400m run
50 "nose-to-ground" Handstand Pushups

First let me say I was at the HSPUs prior to the 10 minute mark. Thinking I'd knock it out in under 17 minutes, I was fired up. The "nose-to-ground" nearly broke my neck as I would come crashing down into a headstand and then flailingly press out of it. My HSPUs are never this bad but I think the WOD took it's toll and I ended up with a 29:55 (And a big red mark on my forehead from smashing my face on the ground 50 times).

Yuck.

Dan D.

39:02 HSPU's to 2.8 inch target
(37,29)

16:22

sub'd hspu w/ inclined pike push ups w/ feet on standard ~2' bench

first time for this:
19:47 as rx'd.

7:20 at start of HSPU's, all HSPU's head touched floor...not quite to the nose.

later,
b
m/32/5'8-1/2"/177

150 parallel dips
400m run
50 "honest" pushups
400m run
50 full ROM HSPU
400m run

33:55

feeling very underrecovered today after yesterday's CFSB rest. Took a legs friendly approach and did death by pullups from yesterday, dead hangers all, 11 + 8, then kb snatches. There's a TSC nearby next month; now I understand Kelly Moore's posts from last year, but I have a lot of work to do on the kb snatches. Let's go!

Subbed 3x bar dips and HSPU were assisted with the smith machine but was set as high as I could go and still maintained full ROM. Everything else as Rx'd.

Time: 25:03

m/37/155lb

Time: 16:56 As Rx'd

CrossFit Pentagon: You can cry but you can't quit!

CrossFit Endurance WOD:

Row with a 20# Weight Vest:
250, 500, 750 x 3
Rest the amount of time it takes to complete each distance:

1:02, 2:08, 3:20
:56, 2:06, 3:19
1:00, 2:08, 3:19

Rowing isn't one of my strengths, but at least I'm consistent.

23:28

I came in from the 400m for my Handstand pushups and had nothing!
I did a quick sub and did ONE hand stand hold (Most away from the wall) and dropped and did 4 pushups.

That was a horrible workout!

38:55 NOT as Rx'd, but no subs.

I got spotted on my last 30 HSPUs. Hands on 45 lb bumpers to get good ROM on them. I would probably be in the low 20's if I got a spot on all of them.

HSPUs at the end of that was totally ridiculous. It would have been more manageable at the beginning of the workout.

Someone with a sub 20 minute "as Rx'd" time on this please post a video. I need to see it so I can watch in awe and wonderment.

I flew through it until the HSPUs and by then my arms were dead and useless. I would love to see a vid of an rx'd sub 20 on this WOD even more than a sub 4 Fran.

That was a grate workout today. I love that burning in my shoulders, my cardio is getting way better. I can sprint that 400 meters know,
thanks so mu ch everyone at CROSSFIT!
my time: 26min
had to do half ass hspu with feet on the bench though

bw 172

21:49

subbed piked hspu off a 2' stool. No kipping on the ring dips was brutal.

worked on my handstand thereafter.

had to sub HSPU for incline PU

16:51

subbed:

150 parallel dips
50 105# shoulder press instead of hspu (1/2bw)

approx 35-40 mins (clock stopped on me)

Past fears - pullups, dips
Current fear - hspu
Future fear - muscle-ups

As RXed

28:31

31yom, 5'9, 160#
24:40
HSPU took me 11 minutes!!!

19:56 as rx'd

Triceps were pissed at me, and made me break the HSPU's into sets of 3-5 the whole damn time. On a good note, first 23 ring dips were unbroken, which is a PR for me.

My Mod to the WOD:

150 Bench Dips
3:10 on Elliptical
50 Push-ups
3:10 on Elliptical
15x95lb Standing Barbell Press
15 x 75lb Standing Barbell Press
20 x 55lb Standing Barbell Press
3:10 on Elliptical
Total Time: 32’ 40”

I did some light warm-up calisthenics, plus the Burgener warm-up. This workout really put the burn in the triceps/shoulders right away during the dips portion of the work-out. I was hoping that the time on the elliptical would really help the fatigue, but as soon as I got to the push-ups I knew I was in for a challenge. I obviously did these in multiple, and I mean “multiple” mini-sets to get to the number of reps listed above. As I write this it’s been about 40 minutes or so since I completed the workout and my arms/shoulders still feel like they’re made from jelly.

m/20/163/5'9"

subbed 135# push press for hspu's. and after push-ups did half mile air bike because all treadmills taken.

26:50

25/m/200

subbed 3x bar dips for ring dips
had to rest feet on smith machine for hspus, otherwise i was averaging about one hspu every 1:30.

32:54

the hspu's killed me. I was finished with the 150 bar dips, 50 push ups and two 400 m runs in less than 15 minutes.

No rings so did 100 dips. 150 would have killed me ... my shoulders at least.

Subbed 400m runs for 500m rows. Prefer rowing and more convenient at my gym.

50 push ups done in 4 sets.

Subbed HSPU for 50 100 lbs OHP. Did 10 HSPU but wasn't able to get out of the hole after that.

Looked like Hulk after ! Triceps ...

34:00

Lost more than 5 pounds in 8 days since starting crossfit. Will reach 175 before long !

m/30/183

dnf-shoulder

Hello to all,

Did CFB Tabata Something Else.

392 was the score.

Semper Fidelis and God Bless

It's been a long time since I've had to scale a WOD, but I couldn't do the HSPUs, so I subbed pike HSPUs off a bench. Even still, after about rep 25, my arms felt like they were on fire. At around rep 40, it felt like I was actually pulling myself DOWN, rather than pushing myself UP.

Finished at 24:53. First two rounds were done after about 12:00. Completely murderous.

Subbed pike pushups on a 36" box for HSPU. Tried to use an elastic band to assist them in a real handstand, but couldn't even get to support.

20:22. Can't lift my hands over my head. Great workout!

How serendiptous that my rings showed up in the mail today!

I had to do a lot of subbing for this one:
I mounted the rings and found that I couldn't do more than two ring dips; I just don't have the strength. I lowered them to about 40" off the floor and did 'jumping' ring dips.
It's waaaay to cold to run, so I subbed 90 seconds of jumping rope.
I also subbed jackknife pushups for handstand pushups, for the same reason as the ring dips.

So:

50 jumping ring dips
90 seconds jumping rope
50 pushups
90 seconds jumping rope
50 jackknife pushups
90 seconds jumping rope

26:40

30/m/198

30:50
HSPU w/assistance bands
400's on treadmill

HSPU absolutely killed my time.

M/23/6'1/185

as Rx'd

16:51

Paced myself pretty good on the ring dips and push-ups, HSPU's took a while. ROM on reps 40-50 of HSPU's were a little sketchy but I did the best I could. Runs were descent but very cold and windy.

14:22

Half ROM on HSPUs and some of the ring dips

still working on them but did my best.

21:37

ran on the treadmill and used smith machine set to the top for HSPU

push ups and dips as rx'd

My arms felt like they were going to fall off while I was doing the last 400m.

32/m/200

subbed 100 regular dips instead of 50 ring dips and subbed steep decline pushups instead of handstand PUs.

15:50

first 50 dips took only 1 min, the 2nd 50 took 4 more min. weak form on the decline pushups. brutal.

GEORGE: M/40y/5'08"/157#

WEATHER: 20 F. Several houses with icy sidewalks.

WOD:
Ring Dips 50x
Run 400 m
Honest Push Ups (http://library.crossfit.com/free/pdf/07_03_Pushups.pdf) 50x
Run 400 m
HSPU on parallettes facing wall 50x

TIME: 36:45

The tip about using parallettes for an injured wrist was very helpful.

m/32/192 (weight keeps dropping even though I eat constantly?)

as rx'd
HSPU's. did not count unless forehead touched ground.

18:11

Last 28 HSPU's were singles....ugh

subbed 50 bar dips
subbed 400m row (calf is bothering me)
push ups as rxd
subbed feet inclined pushups for hspu, feet were about 4ft off the ground

23:21

20:09

I got to get rings. Last time with rings the whole workout took less than 14 minutes. This time the 150 dips took 10 minutes alone on the Gravitron with the setting progressing fron 20-90lbs. Feet on leg raise machine for HSPUs

ugh....
o dismal day...LOL
i am typing this with a straw because i cannot use my arms after this WOD
20:27 wholly, totally unRx'ed
35 bar dips
15 burpees, 10 broad jumps
35 chest to deck pu's
10 broad jumps, 2 minutes jump rope
35 HSPUs - piked 90deg on bench
4 minutes jump rope

Was continuing downward spiral with negative self talk, some out loud LOL when i passed squat rack and thought, well, my arms are killing me, but my legs are not only ok, they actually feel fresh...

5-5-5-5-5 Back squat
115-125-135-145PR-155F; i did make 155x3
remarkable in that 160 is my 1RM PR for back squat PR in CFT a few weeks back. So i felt redeemed.

Eric- next time, can you just leave the building and run around outside? Use mapmyrun and plot out a lil course. Keep a sweatshirt nearby and just throw it on as you're running out the door. Tear if off as you get back in. Or sub crazy stuff like I did. All treadmills were taken when i did my WOD. Thats another reason for me to WOD in the AM!!

Been reading about the Zone. Just reading. Seems very much like Paleo, but with a buttload of rules. I come from wacky disordered eating background and have NO desire to get caught up in eating by the clock, or by pre-measured portions. I try to eat like a small child- I eat when I'm hungry, stop when I'm full, and DONT eat when I'm not hungry. I dont look at the clock to see if its time to eat, I ask myself, are you hungry, thirsty, or antsy? Even if I eat when I'm antsy, thats alright too. Today wack job ex-bf sent me package, with creepy letter and card inside. THe card was handmade with *crayon and magic marker* OMG. I was expecting cut out letters from a magazine....... stressed and antsy, pacing the kitchen, so I ate a bunch of brownies my sis-in-law made for my brother LOL. He was pissed. So was I. LOL He lives with me so I feel physically safe btw.

58/M/195 Subbed 500m rows, feet-on-dryer pushups - 15:40

48/F/125 Subbed 500m rows, chair dips, feet-on-dryer pushups - 17:29

200 bar dips
400m
50 pushups
400m
50 modified hspu
400m

21:58

5'8 168

Ran an extra 400m at the beginning to make a full mile in the wod. Everything else as rx'd did strict pushups and strict nose to ground HSPU's(which those alone took me longer than the rest of the entire workout)
28:09

m/31/165

19.56

holy handstand push ups.

i found out today the treadmill only goes to 12mph.

21/m/183

as rx'd
18:43
nose missed the gound on 15-20 reps

Mark
As rx'd this time 33:35
Slow, but finally got this one done. HSPU's took way too long. Lots of triples and doubles

M/32/6'2"/185

WU:
20 minute run (2.4 miles)
25 pull-ups

WOD:
35 strict parallel bar dips (no kip)
1/4 mile run
35 strict push-ups
1/4 mile run
15 verticle but only partial range HSPUs
1/4 mile run

16:29.3

* Pressed for time today. Had to quit on the HSPUs or it would have taken me an hour or more. Need to work on assisted HSPUs a bit.

m/21/145/5'7

20:13

hspu forehead to floor for ~25, 1" off floor for the rest. weakness exposed.

ring dips: 25-15-5-5 (not too bad)
pushups: 35-15 (also not bad)
extremely windy on track

S/f

#502 Strong Lil Pony

There's the details I was lookin for! Way to kick some arse on those back squats :)
I would love to run outside, heck I would have done the whole thing outside if I could have. Unfortunately winter came back with a vengeance, so it was like 9 degrees/snowing/gusty winds. Guess I could have rowed...but I hate not going rx'd lol. Oh well next time!
And....
LOL seriously??? Magic marker and crayons??? Man, there's being cute and then there's being 12...you pick which one that was lol. Creeeeperrrr

CFWU x 1 (dead hang pullups, and NO dips.. yet of course)

Subbed regular dips for ring dips
Just the two rounds... no hspu

16:31

After two back-to-back midterms I felt like I was in zombie mode during this.

Yeah, and homeboy is *45* years old. Way to be a man. Grow up. Can you come here and kick his butt?

Well..... That killed me.
Came back for the HSPU and had nothing. Couldn't even pull out a single HSPU = FAIL. Tried 4 times.

So I subbed 50 more pushups for the HSPU's.
Last ten were almost impossible to pump out.

Also, have never done that many ring dips. Last 15 were mostly singles.

Runs were fine as usual.
Thank heavens for rest day.

I got home and wolfed down a full footlong subway sub and a giant mars bar. Weird. First time I lost it like that in 4 months. Like I said this workout smoked me.

14:58 as Rxd ...HSPU's we're a bear

19:18
Scaled to pack

gassed, cashed, and ready to crash

25 band assist Ring Dips
Run 400 meters
25 Push-ups
Run 400 meters
25 75# shoulder press
Run 400 meters

23 minutes
upper body and running, two huge weaknesses of mine. great workout.

17:47 RxD

I hate this workout. Apparently I must do it more.

50 Supported Dips
run 400 m
50 Push Ups
run 400 m
50 strict press (40 lbs.)

As PRX'd 25:18...prob wouldve done 15min if it wasnt for the massive amout of time spent doing HSPU and Ring Dips. Def need to work on those.

m/43/6/2/170

25 bar dips
400 meters on treadmill
25 push ups
400 meters on treadmill
25 push ups with feet elevated 24"
400 meters on treadmill

18 minutes

Warm-up:
55 crunches, 15 squats, 55 rope jumps

50 bench dips - rested a couple times
400m run 1:43
50 push-ups - rested a few times
400m run 1:40
10 HSPUs from box, 10 wall push-ups -alternated until I had 50 total
400m run 1:53

Arms pretty tired and legs tight from playing basketball night before.
Time: 16:47.14

as rx'd

18:32

M/24/158/5'7"

Wow, that WOD kicked my but.

Amundson's WU

150 Dips (25 first set, broken until 100, 50 jumping)
run 400m
50 PU (Honest)
run 400m
50 HSPU (5 against wall, 45 with smith machine)

32:16

Those dips drained me (and took forever) and coupled with the push-ups I had nothing left for the HSPU. Next time will be better...

Pony I have been threatening the zone diet too. Actually found the web site, worked out my blocks 20 i think it was, and emailed Jen...... Ill go if you do....Stalkers are great for the ego but hard on tires and paint jobs. Good luck, Coge lo suave, via con dios. Bad Spanish for s'more
love to everyone else.
150 bar dips
push ups with the little ball like the lady used in the gymnastic video. looks cool feels, well you got to try it.
Everything else Rx
37 min

27:13

32/m/#230
55:00 single pillow (10:15 to hspu)

Allie- Way to put me back in the groove, thanks. Yes, estoy cogiendo muy suave, gracias. And i *know*.... Estoy en la mano de dios.....siempre :) Well, if you want to buddy up with Zone, thats something to consider. I will keep reading over next few days, was goin to email Jen as well. LOL Great minds think alike. There is a famous bar here called the Stone Pony. Think I will get me a t-shirt to wear at the Games. :)

BW 202

50 ring dips
50 parallette push-ups
50 pike push-ups (feet on 40" box)

21:44

Those ring dips destroyed my chest and my time! Ring dips and first 400 took almost 10min.

reg dips versus ring dips. Hspu with feet over 6 foot bar on squat rack with limited Range of motion.

12:16

better than last time by a minute.

18 : 55

50 Traditional Dips
50 Push-Ups
50 Handstand Push-Ups

All with the 400's in between.

Time: 20:45

The handstand push-ups killed me. I was able to do the first 10 no problem, but then it was 7, and the rest sets of 5 all the way to 50. It took a lot of time...

----#182 Crazy Horse
----#204 fat tony

Thanks for clearing up the ring dips and the regular dips situation. Although, now I feel bad that I did not successfully complete the WOD.

I don't think I would ever be able to do 150 regular dips so I will definitely have to look into getting my own pair of rings.

Where can I get a good, inexpensive pair of rings?

27m/6'6"/225

19:52

First 10 HSPU feet against wall, last 40 w/ feet in squat rack

23/m/145/5'8"

"JT"

21-15-9
HSPU
Ring Dips
Push Up

9:01

m/32/160

as rx'd 17:17

27 yom 6'2" 160#

Pre: Warmup x2 x12 (inverted pushups, dips, squats)

WOD:
400m run
50 ring dips
400m run
50 pushups
400m run
25 HSPU

20:36

I wimped out at the very end and I accidentally started off with the 400m run. The run was approximate distance measured by my car. The 25 HSPU took up about half my time.

21:00 30 crappy HSPU/15 buddy assisted/5 smith They were so hard after all the other pushing.

ran on a tredmill, everything else rx'd 15:39

5'7"/M/180 Denver,co

Forgot to time

approx: 30 min, probably greater than.

them hspu took the longest, I didn't know you could kip

20/m/160/5'9"

22:20, NOT as rx'd.

HSPUs x 2
95# Press x 48

Shoulders were completely smoked by the time I got to the HSPUs.

as rx'd 38:30

Ring Dips (had rings today)
Push-ups chest to deck
HSPU: 10 legit, 15 little-no depth, 25 burpees.
(runs between each, obviously)

B/c of shoulder injury, still can't get HSPU's yet. Working on them, though!

Total Time - 22:07

WOD as Rx'd
(150 regular dips)

17:51

No treadmills open here on Camp Phoenix so I Subbed in 400 rope jumps for the 400 meters. I think the run would have been much easier.
shoulder press #30 DB for HSPU.
My shoulders were smoked
48:00 Flat
-Get some!

LT Hendrix
Preventive Medicine

Newbie: M/39/190: only my third crossfit set. Used weight assist on bar dips and adjusted handstands with feet on raised bars. Great work out, love it. About 45 minutes.

23/m/166lbs/70"
For time:
50 bar dips
Run 400 meters
50 Push-ups
Run 400 meters
50 incline push-ups 4 feet
Run 400 meters
13:10

27 mins

subbed hspu for standing push press. cant do hspu due to an old BMX broken wrist.

20:16

Had to do negatives after the first 5 reps of HSPUs, other than that as rx'd:

24:14

rowed and only did 15 hspu, 22 min

M 6'0", 210lbs, 30yo

6:30AM
For time:
50 Ring Dips
Row 500 meters
50 Push-ups
Row 500 meters
50 Handstand push-ups
Row 500 meters

Time: 13:03 shoulder killer!!!!! need to work on my form on the hspu and ring dips. subbed row for run.

17:15(5:15PM)
WOD Crossfit Endurance
Run: Army issue Individual Body Armor (IBA)15 lbs no plates. 3x( 200m + 400m+ 600m)
Time: 16:17 thought my lungs would explode!

18:37
did 30 HSPU then 20 with upper body vert. and feet on high box

50 ring dips
400m
50 push ups
400m
50 pike position hspu's
400m run

19:57

shoulders gasssssssed by hspu, so did a modification.

m27/6'/215
400m Run
CFWU

Subbed 150 dips, no rings

19:08

Time: 24:10
as rx'ed

as rx'd 25-30 minutes.

new rule. Have your guests bring their own timing device.

m/39/5'4"/143

As RX'd: 35:57

Running clock times as follows:
50 ring dips: 04:40
400 meter run: 06:56
50 pushups: 09:45
400 meter run: 12:04
50 hs pushups: 34:21
400 meter run: 35:57

Wow, I feel like a loser coming in here at times. You guys/girls all most be superheros or bionic people.

My time: 27:38

I subed ring dips with regular dips = 150 dips
I tried to do the handstand pushups, but could only do 3 nose to floor. So I subed 65# Barbell standing shoulder press x 50 reps.

male/5'10"/190#/29

For Time:
50 ring dips...helping with my feet to get over the rings
Run 400 meters
50 Pus Ups
run 400 meters
50 HSPU...with my feet hooked on a smith machine
row 200 meters because the tread mill weren't available

Time: 27:45

M 38 5'10" 151#

For time:
50 parallel bar dips (PR - always did bench dips before)
430 m run
50 push ups, as honest as possible
430 m run
50 handstand push ups, legs wrapped around parallel bars (4' up)
430 m run

Oh, I have such a long way to go.

32:57.78

MGySgt, USMC M/47/6'2"/202

50 Ring Dips As Rx'd
1/4 mile in 1:27

50 Push Ups as Rx'd
1/4 mile in 1:36

50 HSPU ----- NOT---I tried but caved in. I put myself into hand stand position 25 times with little to no movement. I was smoked
1/4 mile in 1:24

Time 30:00

Finished by watching a local high school Girls Varsity #1 seeded soccer team get beat 3-0 by a #8 seeded team. It looks like the #1 seeded team and I had something in common today. We both tried hard, we were both humbled, and we both had moments of excellence.

OooRahh CrossFit

17:30

26/f/5'2/130#

breakfast: run 40 minutes = 5.35 miles

cfwu, then

WOD:
hspus forehead to floor
time = 17:16

those darn hspus took forever.

m/48/175

CFWUx1
BurgenerWUx1

50 Ring Dips - 1:58
Run 440 yds - 1:40
50 Push Ups - 1:23
Run 440 yds - 1:37
50 HSPU - 8:58
Run 440 yds - 1:29

17:09

Did kipping handstand push ups (http://media.crossfit.com/cf-video/CrossFit_MillerDoesMaryAt7000.wmv). Higher reps were pretty ugly and slow.

Did 5 rep sets of deadlifts a few hours before doing the wod:
135 / 225 / 345 / 350 / 360 (PR)

No wod for mom and the kids today - they had a scheduled PE class at the YMCA.

PR 15 pullups (still can't kip)in WU

WOD as rx'd, but dips on bars and the handstand pushups were weak (nose 1/2way to floor :(
17:24

23:04

Assist on ring dips. HSPUs were done with knees on 24" box.

SCALED:

105 bar dips*Run 400*35 push-ups*Ru 400*35 HSPU* Run 400

28:12

In need of rings

WU-8:00 min jog 1km

WOD: Subbed 50 Dips for ring dips, PsUps as Rx'd, did HSPU with feet hooked on a squat rack bar and would pull slightly with my feet.

16:40

CD-1.3k 8:00 min Jog

CFSB - Dead lift

WU-
135*10
176*5
220*3

3*3
1. 255lbs 2. 277 3.288

1*20
178 lbs (maybe could have upped the weight on this one, but I was struggling on the 20th rep)

24 mins scaled
50 bar dips
run 400
50 pushups
run 400
50 push press @ 100#
run 400
I didnt plan on running because my left knee has been bothering, but the C2 rower was too far away, so i decided to run, prolly a bad idea

As rx'd: 20:02

150 dips (legs on stability ball)
50 assisted hand stand push ups (legs on Smith machine)
run = 1:30 on elliptical machine

Total time=20:49

1xCFWU

50 ring dips
400m run@18km/h
50 push ups, chest to deck
400m run@19km/h
25 (dough!) hand stand push ups
400m run@21km/h

time: 24'54

not happy about not finishing all the hspu but I really didn't have anything left in my shoulders.

150 dips 15 sets
Stairs 2:40
50 pushups
stairs 2:40
5 hspu against wall 20 sec hold fail

5 hspu against wall 5 sec hold fail
.25 on eliptical.
33:30

22:30
josh 21:00

M 6'0", 210lbs, 30yo

6:30AM
For time:
50 Ring Dips
Row 500 meters
50 Push-ups
Row 500 meters
50 Handstand push-ups
Row 500 meters

Time: 13:03 shoulder killer!!!!! need to work on my form on the hspu and ring dips. subbed row for run.

17:15(5:15PM)
WOD Crossfit Endurance
Run: Army issue Individual Body Armor (IBA)15 lbs no plates. 3x( 200m + 400m+ 600m)
Time: 16:17 total run time. total time 32:34. thought my lungs would explode!

Jumped on most of the ring dips
Subbed HSPU for pushups with feet on bench
16:45

Lizzie
Jumping Ring Dips
Subbed HSPU for situps
17:30

10:44

Subbed rowing for running as my knee is made of glass.

as rx'd: 15:11... did this WOD with pure emotion... I seem to PR when there is some sort of intense emotion fueling it. Not tryin to sound like a basket-case or nothin... HSPU werent all perfect but acceptable.

M/29/6'1/180

20:08 as rx'd

Got talked into a weighted ringdip ladder yesterday after the pull-ups (by a buddy who had today off), otherwise would have been faster. Great wod nonetheless.

as rx'd
19:24
unusually slow for HSPU

21:15
sub'd row for run all else as Rx'd

M/31/80kg/178cm

Can't do the HSPU properly yet.

50 ring dips
400m run
50 push-ups
400m run
10 HSPU (top of head to floor)
40 HSPU with feet hooked over bar on smith machine

21:21

This WOD flogged me.
I got to 20 bar dips and was shaking my head. Did another 50 odd jump assisted bar dips.
Smashed the runs in 2 mins.
50 pushups in a couple of sets.
11 HSPU and then one long hold at the top.
Demoralising!
22'00"

m/ 43/ 5'11"/ 80kg

35 Push to support on Rings
400m Run
35 Push Ups
400m Run
35 Bar Dips
400m Run

15:08

Scaled back the number to 35 as it's still my first week. For the ring dips, I set my rings up so that my feet touch the floor at the bottom of the movement so it's essentially a push up to a support. Shoulder injury gets aggravated at the bottom of the movement if I try to do them without the support.
Couldn't so a single HSPU by the time I got to them, so picked up a 40kg bar and couldn't press that either without pain, shoulders were toast and didn't want to risk making my injury worse. So did bar dips instead (same deal as the ring dips). Next time will try one of the HSPU scaled motions. Hopefully as the shoulder strengthens and I increase the range of motion it will stand up to it.

34/m/6'1"/195

I stopped paying attention to the time, it didn't matter cuz I couldn't finish.
Did alright with the dips, got over 20 unbroken then had to do 2-5 at a time to finish. I was at 12 minutes and change when I tried to do the handstand pushups, and my shoulders and tris had nothing left. Couldn't even do partials or pikes, so later I went and did some push presses at home. Pathetic, it became a strength workout instead of a metcon. The runs felt great.

(scaled)
105 bar dips
400m
35 pushups
400m

stopped after the second 400m
23:47

Subbed jumping ring dids for the ring dips and did hspu progressions for the hspu.

Time = 22:53

Used the Pose running method for the first time and noticed a difference in my 400m runs.

m/37/190

Ring dips were jumping with holding at the top and slowly coming down for all 50.

Hand stand were with supported leg over head at an incline with head touching the floor for each rep.

28:39

Not sure if my 400 m was accurate. Other than that as RX'd 25:12

f/23/5'7/125

21:34

modified for regular dips and both sets of reg pushups

23/150

WOD as rx'd

22:32(PR)

Old-24:51

HSPU all singled-up = sucked!

45# ohead squats, back extensions 3x 10 wu

50 ring dips
400M (upstairs track)
50 pushups
400M (upstairs track)
50 upside down puchups, legs on ghd (no hspu yet)
forgot the last 400
19:46

27M 6'5" 230#

m/24/6'/200

CFWU 2x10

WOD as rx'd
24:32

Felt pretty good going into this one. This was the first time i could run and my ankle not bother me.

WOD done as rx'd time of 17:27.

Finished everything except for hspu and run in less than 8 min. The hspu killed me only could get a few at a time starting out then could barely finish one rep at a time.Really enjoyed this workout even though i cant pick my arms up over my head.

15:40
50 Dips then 2 Laps
50 Push Ups then 2 laps
50 Push ups then 2 laps
50 Sit Ups then 2 laps

Scales: Bar Dips, HSPU w/ feet on Smith (strong Psoas assist on the concentric - Nose to floor)

21:27

Tended to blow my load early on my 50's; suffered the consequences later in each set.

Felt minor ITBS irritation on left knee of my last run. Going to foam roll it now.

WOD ,
14.24.
ring dips,full rom,
press-ups,full rom,
hspu's , minimal rom,
shoulders and tris were fried by then,managing to stay in a hanstand position was hard enough.

M/22/5'9"/160/081708

Rx'd
22:12

Start HS PU at 9 minutes...

70 dips (Matt 40# assist, Karen 52# assist)
1/4 mile treadmill run 1% incline
35 push-ups
1/4 mile treadmill run 1% incline
35 handstand push-ups (knees on 24" bench)
1/4 mile treadmill run 1% incline

22:10

M/28/5'6"/160

As Rx'd with full ROM on everything including chest to floor on push ups and NOSE TO FLOOR on hspu.

19:20

It took me six minutes to do everything right up to hspu and then 13 minutes do to the hspu and one bloody lap. Now I am going to go enter a coma goodbye cruel world

Mod... then wrecked... really needed to scale this one next time.
150 dips at 110 ast. (killer) 25/20s/10s/5s (14:45) should do 105
400 Run- (2:07) couldn't feel arms
40 PU (5s/3s) (3:53) gassed... should do 35.
400 Run- (2:14) arms felt like anvils
40 elevated leg PU (1s) (3:55) not ready for HSPU... should do 35
400 Run- 2:11 just let it go as washed over with pain/lactic acid
Total: 29:10

Absolutely sucked!

45 min. total, almost 35 minutes alone were on HSPU!

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups (green and yellow band)
Run 400 meters

22:09

m/28/5'11/168

kipping hspu
27:14

150 bar dips
1/4 mi treadmill
50 PU
1/4 mi treadmill
50 HSPU -feet on top an incline situp machine, my body at 60 degree angle
1/4 mi treadmill

34:55 - 150 bar dips took 15 minutes of it
had 3-4 minutes of interuptions - anyone else have to bring their 5 month old to the gym? hats off to you all that do this sub 20:00

Theresa: 24:01
modified and sub'd HSPU from the top of a 20" box. When tried regular HSPU, my arms wouldn't bend. Otherwise as rx'd. Need more ROM/depth on ring dips but we're improving.

This is the second WOD I have failed to finish since I've started Crossfit. Very depressing night last night. :(

as rx'd 17:09

As Rx'd

22:03

Definitely need to work on HSPU's. Broke down into sets of 3 at the end. Crossfit is so much work, but worth every second.

Few subs on this one.

100 Bar Dips
Run 400 meters on treadmill, 2% incline
50 Push-ups
Run 400 meters on treadmill, 2% incline
50 Assisted handstand push-ups, feet hooked on barbell
Run 400 meters on treadmill, 2% incline

35:16

no warm up

not as RX'd
50 ring dips
400 m run
50 push ups
400 m run
7 HSPU's to 3" block

No fire in me to finish. Stopped at about 18 minutes.
Going to do a half intensity week.

28:02

as rx'd

19:48

M/23/6'3"/207
Ring Dip and HSPU jumping/negatives, 31:00

M/35/193/6'1"
That was great right up to the HSPU.

23:22. HSPU quickly became head to floor.

19 minutes as Rx'd ...

Im actually really proud of that time.. crossfit is making me fitter than ever before :d amazing

#1
Did wrong
HSPU
Ring dip
Pushups

HSPU: 17.30

Total: 29:57 need to get better at HSPU

18:03
The first 10 hspu were head to floor all others half range. The last 8:33 were spent on the hspu and run.

as rx'd

19:22

m/31/5'11/177

As rx'd, the HSPU were done with feet on a 1.5 meter bar.

25:55

14:24 But did scorpion( jack knife poition, nose to ground, one leg up in air) pushups instead of HSPU's.....I'm 6'3" and 240lbs so HSPU'S are tough on my shoulders.

33/M/180

15:40 as Rx'd

Form for HSPU sucked

22:30 ran the stairs instead of 400m, HSPU's head to mat, not head floor

DNF.

I guess that after doubling up on bar dips (100) I had nothing left for HSPUs. I got 6 of them and I was cooked. I am very disappointed.

100 bar dips
run 400m
50 pushups
run 400m
only 6 HSPU
run 400m

22:08

Jennie: 27 F 165# 5'9"
For time:
50 Ring Dips (green band assisted)
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups (assisted)
Run 400 meters

Time= 22:54

20/02/09
M/33/1.81m/76kg
Could not complete HSPUs so sub'd:
10 x HSPU
10 x 50kg push press
30 x 40kg push press
O/wise as rx'd
31:05

m/38/191/70"

CFWUx3, reduced PU, subbed push-ups for dips

50 Ring Dips
50 Perfect Push-ups

6:56

First 30 ring dips unbroken, then 9-6-5
push-ups suffered for the first set of ring dips.

WOW, is all I have to say…my shoulders were crushed, absolutely done!

50 bar dips w/55# assist
400m
50 push-ups
400m
50 HSPU-subbed shoulder press with 135#, got 6,4,3,2,2 the mostly singles after that, took forever. Went heavy, didn’t want to wuss -out since I couldn’t do a single HSPU.
400m

Subbed overhead presses once I couldn’t get my body moving on the first HSPU. I will defintely have to work on these, but the shoulder joint just can’t candle my weight anymore, but I’ll take baby steps. 1 will turn into 2, and so on. Push-ups were all good, tough as hell. 3 weeks ago I was still doing the PU from my knees, so they are getting better. Dips were gravitron, but I think I learned how to kip dip from watching Greg A.‘s videos, much improved. As long as I continue to improve and progress like I have been, I will hit my goals before the target date of my 40th, very excited about that.

Total WOD time: 22:25

Cash-out: 2.0 HIIT miles, 2:00 at 7:30 pace then 1 min of walking for a total of 22:43 min

m/32/230/69"

22:38

HSPU were not even close to perfect. The first 20 were pretty good, after that my head kept getting farther and farther away from the floor. Ring dips and push ups were as rx'd!

50 bar dips
1/4 mile
50 push ups
1/4 mile
50 65# push press
1/4 mile

19:06

52 minutes

Approx 36 mins
not rx last 40 hspu were negatives only
diet wrong last two days

1/4 mi run on treadmill x 3
50 HSPU(partials, I don't know how anyone can touch the top of their head much less their nose. I am extremely impressed with anyone who can) 5 x 10 reps
50 ring dips with toes assist 5 x 10 reps
50 pushups 15 + 15 + 10 + 10

20:07

49/M/165 19:54
scaled: 50 reg dips,30 HSPU

cfwu

scaled to pack
35's
hspu-modified

17:41

subbed 115# shoulder presses for HSPUs, 200 jump rope for 400m run (no track or road).

~22 min.

m/40/6'0"/193

sub'd bar dips for ring dips; cheated on HSPU's by hooking feet on smith machine

19:22

m/30/6'/215

Sub'd Elbow Hurt

100 Lunges
400M run
50 V-ups
400M run
50 Box Jumps
400M run

20:01

50 push-ups
400 meter run
100 Box dips
400 meter run
50 36" box push-ups
400 meter run
Time 16:18

30 yom, 185 lbs

26:33 as rx'd

hspu took forever! still a little tired from swimming this morning

M/27/5'8"/161

as RX: 16:52

HARDCORE WOD!!!!!!!!!!!

22 / M / 5'9" / 132lb

I did the pull-up ladder today.

11 rounds plus 7 pull-ups

I did this once before, when I wasn't "officially" doing CrossFit, so I don't have my last score to compare. I think I only got 7 or 8 rounds last time, though.

m/30/5'10"/185

27:36 as Rx'd

that was awesome

subbed normal dips and supported HSPU

time- 15:55

22:00 as prescribed

M/42/6-1/200

M/42/70"/170

Happy to have joined the "Trail Behind the Main Board by a Day Club"

Subbed 400m Row for Run

21:31

Felt and was slow.

m/6'3/190/31

15:15

I used to think that upper body pressing motions were my strong point...but like always coach finds a way to issue a harsh reality check. I had to scale the HSPU's and the Ring dips and I am still fried.

50 Reg Dips
400m run
50 Push Ups
400m run
50 standing shoulder press w/ 50lb DB's
400m run
24:56

Pack + subs:
For time:
70 Bar Dips
Run 400 meters
35 Push-ups
Run 400 meters
35 Shoulder presses (65-45 lbs)
Run 400 meters

23:58
Shoulder got quite sore half way through SP's, so reduced from 65 to 45 lbs for rest of set. Maybe that's why the doc said not to do SP's! He certainly would not approve of HSPU's.

Only had 15 mins to work out so did Fran instead

21-15-9
40kg Thrusters
Dead Hang Pull-Ups

10:15

m35/5'8"/170

c-loc did wod in reverse order: Handstand pu's, push ups, rings dips in: 18:58

b-heard subbed 95lb shoulder press, everything else as rx'd: 26:49

as rx'd:

22:58

33/m/160

21:57

alright ring dips, smith machine HSPU, treadmill 400m

Waited an extra day and subbed reg dips 1:1 because one shoulder is really sore from the pullups ladder. Hspu with toes over a bar set at 5'10" (I'm 6'2")

14:20. Not too bad, should have pushed the reg dips up to at least 2:1. Shoulder still sore, but not weak. Dips in 25-15-10, pu in 35-15, hspu in 20-20-10.

M/49/151/1-1-06

50 SP 45#
Run 400M
50 PP 45#
Run 400M
50 PJ 45#
Run 400M

17:27

25 ring dips
400m run
25 push ups
400m run
25 hspu (green/green)

20:20

100 double unders for time
1:34

bw 254.0
sub 50 135# bb rows, pushups, 10x95,15x85,25x75# press behind neck, arms broke parallel every time
26:08

M/24/180

22:27
I had to a couple of jumping ring dips and I had to use a band for the last few HSPU. My hands were shot from all the pull-ups yesterday.

as rx'd with a typhoid vaccination in my right shoulder

25:31

started the handstand pushups after ~8:00....

m/ 30/ 6'2"/ 188

everything was pretty easy except the HSPU's. Did them head to floor... I dont' think i can do the nose to floor yet.

20:53

HSPU took about 12 minutes.. maybe 15... yeesh

50 Dips
Run 400m
50 Pushups
Run 400m
50 HSPUs with feet supported
Run 400m

27:00.

M/29/6'3/175

sub'd 50 HSPUs with feet supported on park bench.

19:50

22.43, scaled HSPUs w three inch pad under head. Last time did the WOD in under 17, but only did HSPU from knees on box. Over 11 mins just doing the HSPU, weak.

Did the cleans this AM, rested 6 hours and did the pu WOD from 090218, then rested 10 minutes prior to this one. Details there. Paul

14:12

the hspu were sloppy and my dips were from a bench...just ordered my own set of rings for $120 so i should get them in a week. Puch ups were chin to floor though and all 3 400m were from a treadmill. Cant wait for snow to go away.

33:14

Subbed 200 regular dips for the ring dips (these dips took 16:50)

Subbed piked HSPUs for true HSPUs

26 min.
10 min for first 2 excersises and like 14 min to do hand stand pushup cause some globo gymer wouldnt stop trying to talk to me

done at crossfit in a group

ring dips 4 minutes
push ups 3 minutes
ourside runs about 2 minutes each factoring in the 3 flights of stairs.
HSPU done crossfit non-spiderman way-- about 12 minutes to one ab mat narrow part.

30:44.

Need to work on HSPU.

33yom@195
29:47

Subbed bar dips for ring dips, did 6 hspu and switched to 65lb pp because I would have taken 45 minutes otherwise and I was in a hurry.

19:26

25/m/173 5'7"
Sub 400m run for 500m row
dips with green 1" band
hspu more like jack knife with feet on 24" box
23:58
Don't ever forget your waterbottle ever again.
cleveland water, you can chew it.

23:53
500m row for run
jack knife pushups feet on a 24" box
green 1" rubber band for ring dips
don't ever forget your water bottle in Cleveland.
m/25/173/5'7"

19:05

M/31/5'7/190

11:15
3x400
150 pushups
first pu set unbroken, 2nd 3 breaks, 3rd 5 brks
couldnt do 1 handstand pushup, no equip for ring dips available. Just did straight push ups. I'll get there eventually.

time = 24:31

m/28/190
20:18

Assisted hspu

had to do piked HSPU, shoulder still hurts

23:13

Cycle 22 Km 50 minutes
CFWU1

HSPU against wall forehead to floor in singles
37:33

HSPU took 25 minutes all by themselves...ughhh

I was going to do this in reverse to be fresh for the HSPU's but I sucked it up. I knew they would bite big time

Week #5
bw: 175
age 22

Time 15:29

took a day of rest yesterday. did this work out today. pretty intense. Afterwards, I burned out my arms with some light weight/high reps benching. Deltoids and triceps felt really tight.

Stopped clock after 20 min cuz I couldn't seem to do a handstand pushup, nor could I do a stand without a wall cuz I'm weak!!!!

36/m/175

50 dips (8) assist
400
50 pushup
400
50 45# push press

Short on time, I did

25 ring dips
400
50 very good push-ups
400
15 ugly half-depth HSPUs
6 #75 shoulder presses
400

25:47

27/m/86kg

as rx'd 23:27

HSPU took 14min, need work.

CFOahu WOD:
3 Rds Of
50 24" Box Jumps
21 185# Deadlift
30 Pullups
21:21

Mainsite 24:49

subbed bar dips for ring dips and had feet stabilized on 3 foot counter for hspu.

50 bar dips
400m
50 push ups
400m
50 hspu w/ assist

19:01

subbed bar dips for ring dips and had feet stabilized on 3 foot counter for hspu.

50 bar dips
400m
50 push ups
400m
50 hspu w/ assist
400m

19:01

For time:
50 Ring Dips - I did 5o bar dips
Run 400 meters - Easy
50 Push-ups - I could only do 26 the bard dips had pre exhasted my arms!
Run 400 meters - harder
50 Handstand push-ups - Couldn't even do one! But tried very hard!
Run 400 meters - hard!

I was only able to finish the first 2 rounds,

Unfortunately I ran out of time at the gym yesterday.

first 2 rnds as rx'd 22min

25
400
25
400
25
400

17:52

Scott m/48/6'/210
Playing catch-up missed a day
Ring dips with feet on ground in front
HSPU with feet on washing machine

19:27

m/160/5-8/36

75 bar dips
50 pushups
50 HSPU with feet on top level of a cat tree

26:19

brutal.

M/35/78kg

18:55

For time:
Dips half with 5
50 Push-ups 30 consecutive
1/2 30lb and 25lb barbell
28 min

19.53

Being sick hurt this wod. HSPU stunk

approx: 22 mins
Did not run fast, used a mill, had to start it from zero km/h...
Not as RX'd, was a line where I use rings, so started with HSPU, then PU, then ring dips.

m/23/6'/170lbs

150 bar dips
400 m run
50 pushups
400 m run
40 regular wall HSPUs (sets of 1 or 2) :)
(not nose to floor and not head to floor after about 20)
subbed set of 10 35#db shoulder press cause i had nothing to assist me to 50 on the HSPUs and i was getting pathetic
400 m run

finish time of 36:05

Happy I did the rx'd dips cause i was chickening out but decided might as well; it is my birthday and all. :) Disappointed i couldn't get to 50 on the HSPUs but my arms were shot after about 20 of 'em and it still took me 15 min. to do them.

F/45/5'2"/126

30 minute indoor cycle
followed by
CFWU2 (5 dips and 5 pushups)
400m C2 Row
50 dips (Grav@50)
400m C2 Row
50 push-ups
400m C2 Row
50 HSPU (with feet on bench)

21:32

m/28/210/6'4

22:39

50 ring dips subbed (150 bench dips)
400 meter run
50 push ups (regular and assisted knees on ground)
400 meter run
50 handstand pushups (assisted with knees on bench)
400 meter run

02/19

Sub'd 500m C2 rows for runs and 50 db for HSPU:

26:50

scaled the HSPUs to hairline-to-ground
28:31

16:53

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

time 18min 54sec

Ring dips with band
Push-ups not honest. chest no where near the floor
HSPU not nose to floor. (did not kick anyone in the face this time. I must be getting better)

Bruises all over my knees for last wod (cleans). kept missing the clean and ending up on the floor. Must have been hitting my knees with the bar on the way down. Was worth it for the pr's and lots of happy dancing.

Good Fun

19:36

Subbed 100 bar dips for ring dips.

29:49

M/36/5"8/160

modified wod
30 dips 30 1 leg squats
30 pushups 30 1 leg squats
30 hspu 30 1 leg squats
11.53

M/41/5'11"/190

ring dips, push-ups, HSPU 5.5-6" from floor

27:49

F/38/5'6"/140

at 50% this round:
25 band-assist ring dips
200m run
25 push-ups
200m run
25 modified HSPU, head to stack of 5 boards

15:07

J-
sub'd 500M rows for runs
17:28
C-
16:42

18:40

subd 95lb military press for hspu

24/m/175

had assistance on HSPU after about 15

21:27

i was done up to the HSPU in 8 min then the rest was rough

49/m/143
treadmill @ 7.5 mph
jumping ring dips
stand on hands and lower down using wall
23:50

2xcfwu (15 reps)

3 rounds for time
21 dips (on bench)
400M run
21 pushups (on knees)
400M run
21 handstand PU on ball
400M run
23:10

22.m.135.65"

as rx'd
26:58(PR)

23m41s

subbed reg dips for ring dips and had to move onto bench dips after about 75.

push ups were easiest.

HSPU were killer, made three sets of ten then had to sub to knees up on a table.

awesome workout.

m/30/5'9"/166

150 Bar Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Assisted Handstand push-ups
Run 400 meters

20:03

WU: 800m jog, stretching

WOD: 11:06

HSPU were not quite vertical. They were more of a very, very steep incline pushup.

worked out while supervising students.
32:27

*******************
50 std dips
400m
50 std dips
400m
50 std dips
400m
50 push ups
400m
50 assisted HSPU
400m

18:55
*******************

150 bar dips
400m
50 push ups
400m
50 hand stand with feet on a raised barbel
400m

23.36

Treadmill at 7.5 to 8.0 mph
This workout brought it!!!!

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups SUB hooked toes over a bar in the power rack
Run 400 meters

*17:40

*Stopped watch to take down rings and forgot to turn stopwatch on again. Completed 38 push-ups before the watch was started again. Added 2 minutes to my time
--------------------------------------------------------------
Compare to 071028

50 Ring Dips SUB 150 parallel bar dips
Run 400 meters SUB Row
50 Push-ups
Run 400 meters SUB Row
50 Handstand push-ups SUB hooked toes over a bar in the power rack
Run 400 meters SUB Row

18:30

Sub feet on dip bar w/parallets for hspu
26.50

sub dips, elevated pushups : 21min30

M/29/5'9"/190

TIME: 8:20

50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

24:11

sub-150 reg dips
ran from gym to gate
HSPU with feet up on smith machine

32/m/6'2"/202

Modified slightly to:

25 HSPU
400m run
50 bar dips
400m run
75 pushups
400m run

18:52

My long arms definitely do not help for this WOD.

Phil 4:13

Mark
Subbed run with 500m row. Did OK until HSPU. Ended up with a lot of doubles, triples and singles. 33:35.

31:23. assisted HSPUs.

m/20/5'8/158

23:06

only got 25 hspu, shoulders were completely gassed for some reason

Rx'd

19:29

For time:
50 10kg weighted Bar Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

TOTAL TIME: 16:39

22/M/167

CFWUx3

Subbed 45lb assist dips for ring dips and more normal push-ups for HSPUs

19:15

I should put push-ups in my warm up.

Age 53/BW 245#
50 bench dips/500 meter row
50 single arm benches (per side)/500 meter row
50 single arm inclines (per side)/500 meter row
29:56

Was still sick for this one, so I broke it up a few days later when I could sneak some in.
One evening did 150 dips cause rings were at work...that sucked huge...about 14 min. then the 50 pushups.
Next evening did the 50 HSPU that sucked about 22 min.
Couldn't do it with the run at home but did not want to miss out on all the fun of dips and HSPU.

m/41/179
21:28 w/regular dips.

subbed 50# db swing for ring dips

the rest as rxd:

18:16

@thegym

24:58*

*absolutely died on the HSPU's / last 20reps were assisted

17:52 (PR)
ran on treadmill at 1.0 grade
modified HSPU

25:19, as RXed

The HSPUs took me as long as the rest of the workout combined. Ugh.

no food then workout= no good
did the workout failed to complete last 25HSPU so no time.

First did the CFE workout, then immediately:

100 bar dips
400m run
50 push-ups
400m run

31:35

19:31 with toes on bar for hspu, all else rx'd

M/32/6-1/185
18:19
Hspu done off back of couch

Made this up today

CFWU (MUs instead of PUs/dips)

Ended up subbing the HSPUs with handstand holds to negatives (approx 4 min altogether). My left foot was messed up by time I got to the final run and it couldn't take it in the VFFs, so subbed rowing. Hoping to do it as RX'd next time.

15:31

28YOM
5'10''
190#

WOD with Sandbags for HSPU:

DNF - Stopped at 25 HSPU and did the last 400m. Out of shape. Need to get out of Iraq.

CFWU, WOD subd 400m run for 250m row (snowing and no treadmill), subd ring dips for 2 x bar dips, only did 25 HSPU...shoulders gone, subbing the run i think hurt me, no upper body rest time...

28 min ("honest" pu using dumbell, sub 400m rowing, 25 hspu + 25 supported hspu)

m/30/157

17:22

Every "push" was honest.
Subbed rowing for running because of weather conditions.

24:45
50 dips,Run 1/2 mile
50 Push-ups, run 1/2 mile
50 db press 10,10,5x50lb's 9,8,8x 40lb's
Run 1/2 mile

30m/156/70"

subbed GHD,back ext, and squats. Shoulder still reovering from pullup/ time pyramid.
9:41.

Did "Donkey Kong" instead.

21-15-9
Burpees
53# Kbell Swing
18" Box Jumps

5:05

22:17

32:54

Ring Dips were strict+kipping(due to losing rhythem on the kip). 400 m were done on treadmill @ 1% incline. push-ups were chest to deck and full lockout. HSPU's were top of head to deck.

Tried to go balls out w/ the Ringdips and pushups and paid dearly for it on the HPSU. This was Humbling.

f/25/5'9/134

lots of subbing and scaling today...

35 bench dips
400m erg
35 push-ups
400m erg
35 handstand push-ups (knees on bench)
400m erg

13:31

CFWUx3 (no dips)
32:48
Detail:
Ring dips 20-10-10-5-5
Pushups 10-10-10-10-10
HSPUs 5-3-3-then sets of 2 the rest of the way
Did HSPU in the family room against the wall. Added 10 minutes to the work out, must have done "assisted" HSPU last time.

M/36/145

@ 29's, 400 mtr rows, everything else as rx'd, 30:25.

HSPU slowed me down the most. took over half my time just doing those...

Nursing bad left shoulder, so scaled heavily.

Ring dips: x 50 1-band assist
Run: 400m
PU: x 50
Run: 400m
HSPU: x 25 down to 2 books
Run: 400m
19:29

full lowerbody support on handstand pushups
somthing like 25 minutes
pushups have never been so hard after those dips

F/29/170/56

Ring dips are getting so easy now but HSPU are not ANY better:-(:-(:-(

19:07min

HSPU not all the way down, I doubt that will ever happen!

as rx'd 18:51

as rx'd 18:51

Took about 45 minutes. Did 13 HSPU, which I could only do 1 the last time we did these! The rest was presses.

105 bar dips,50 pushups, 35 hspu, around 40 min. ran at 8-10mph, push-ups in a few minutes, dips took a while, hspu took forever- one at a time towards end

105 bar dips
35 pushups
5 handstands, 30 pushups somewhere between a handstand pushup and a normal pushup

29:00

28:01

after 20 HSPUs had to switch having my feet propped on a bench due to my sprained wrist

GOOD TIMES AS RX'D

Did

50 dips on gravitron at 85lbs.
400m run
50 push-ups
400m run
50 handstand push-ups with feet hooked over smith machine bar
400m run

26:09

Wanted to get under 30 minutes, but after I finished the 2nd run I was hoping to hit under 25.

41/M/148

as rx'd

21:25

HAd to do some subs for this

50 30kg Shoulder PRess
400m
50 bar dips
400m
50 push ups
400m

16.14. Wasn't in tip top shape today so didn't attack it and doing the S Press first instead of last made the dips and push ups harder.

30-m -170

17:45

30-m-170

as rx'd

17:45

harder then I thought

cfwu
19:11
reg dips
pushups
waist level pushups

the hspu were almost all singles. took me 22 mins

TIME - 37:11 (PR)

50 ring dips
400m
50 push ups
400m
10HSPU/40 regular push ups (just couldn't finish, first time haven't finished in a long time)
400m

17:13

It literally would have taken me 2 hrs if I had done all the HSPU.

CFWU: 3 Rounds of 10
25 Bench Dips

Run 200 meters

10 Push-ups

Run 200 meters

12 Modified Handstand push-ups

Run 200 meters

Time: 7:43

Went light bc I have been off for 2 weeks.

HSPUs were with support bands and still couldn't complete all 50. Resorted to static holds against the wall.

00:30:29

sub'd regular dips for ring dips (having some tricept issues recently)

18 mins

No Rings:(

22:58 - PR (by default - my first time)

did regular dips (50) and had to do assisted HSPU after 13.

30-shoulder press
30- box jumps
30-dips
30-front squats
30- DB swings
30-Burpees
Results: 6:39

F/27/5'5/120lbs

Subbed 50 Ring Dips for 200 Bench Dips
rx'd
rx'd
rx'd
Subbed 50 HSPU for 30 degree incline

31:09

24:43. regular Dips. 35 lb dumbell shoulder press substituted for hand press

F/41/130

Scaled to 25 reps with 400m runs on treadmill. All reps legit! Rings dips—no kip; pushups—chest thighs chin to floor; HSPU—head to floor.

26:26

27/m/155

15:55

I didn't do all the real handstand pushups, but everything else was good, and a ran that last 400m pretty hard!!

28:25

hspu took about 18 minutes

M/19/5'8"/155lbs

Justin: 20:56 as rx'd

reg dips, no rings

24 minutes

400m
hspu
400m
dips, reg no rings
400m
Push ups on a low rolling bar

m/23/82kg/181

m/36/6'4"/97kg

13:07

Pack:
For time:
35 Ring Dips
Run 400 meters
35 Push-ups
Run 400 meters
35 Handstand push-ups
Run 400 meters

Cross fit warmup

Subbed 100 dips for 50 ring dips
800 meters on bike
50 pushups
800 meters on bike
50 augmented handstand pushups using foot on barbell on a rack
800 meters on a bike

I chose the bike rather than rowing as a sub. I like rowing but I cannot get my heart rate up enough...need to play with settings I reckon.

18:49

35 bar dip
35 push up
35 HSPU feet on barbell nose height
400m between 3X
29.53

24/m/183

What a terrible workout... HSPUs just were NOT happening.

subbed HSPU negatives

29:56

m/22/219

subbed:
bar dips
10 assisted hspu's + 40 sec assisted handstand

18:45

25/m/5'8"/150

sub'd 100 bar dips: 23:59. Last time was 20 and some odd seconds with just 50 bar dips.

as rx'd
17.30

didn;t time myself.

35 Ring dips
450m run
35 push ups
run
10 HSPU, 5x50K Shoulder Press, 20x50K Push Press
run

and now I'm done

did HSPU with cushion underneath head.

time: 44:48

splits:
rings dips + 400m ~ 13min
pushups + 400m ~ 7 min
HSPU + 400m ~ 25min

CFWU
090227 - 15:57
subbed push-ups with feet elevated for HSPU
071028 - 20:56
M/48/180#/72"

m/35/5'9/175

CFWU - 3. Reg 1st round. No dips 2nd & 3rd sets. No HSPU 3rd. Superman. Burgener.
23:19
HSPU - terrible. Did 1st 13 true. Very broken 1's & 2's. Then 7 on bench, 3 reg, 7 bench, 1 reg, remaining 19 on bench.
Dips: 6:00
Pushups: 4:19
HSPU: 12:59

19:07min's

Ring dips are quite easy now but HSPU are not ANY better:-(:-(:-( 19:07min HSPU not all the way down, I doubt that will ever happen!

Did this after working chest - BP, IBP, Fly, WDips first set Dips x 26 ,then break dips. HSPUs were static hold x 50 secs. Ran on treadmill L8 x 400M

26/m/155

20:45

47/M/185
Sub'd
Reg dips
Davis mach hspu
26:05

Subbed regular dips because the Y bitched at me for having the rings. then at the end when I was doing my handstand push ups I got inturrupted from some dude that tried to help me with the hspu"s. It was really just an excuse to try to sell me on some multi-level deal. Damn I hate that. Didn't even get my time because of this guy. here I thought I was getting some legitimate help. You think you know someone.

20.44. Bar dips. Push Ups and Feet up at pec/shoulder height.

Matt - Fixed dips & assisted HSPUs: 33:14
Ryan - assisted HSPU: 26:10
JJ - 100 fixed dips & assisted HSPUs: 35:08
AL - 24:04
Taylor - assisted HSPUs: 25:00

assisted HSPUs
25 dips as rxed, 25 w/assist
Rowed 500s (too much snow for running)

24 minutes

Did on 2/27.

1/3 cfwu
As rx'd (mostly)
22:20.

Had to do last 31 HSPU with some leg help from the smith machine bar. Totally out of schlitz. My arms hurt for 3-4 days.

20090304 0515hrs
WOD090219: For time: 50 Ring Dips, Run 400 meters, 50 Push-ups, Run 400 meters, 50 Handstand push-ups, Run 400 meters

Did regular dips and only 20 HSPU negatives.
t = 20:16

21:17

ring dips (1st time finally purchased rings)
Used Smith machine to assist HSPU

33 yom 203 lbs.

Runs on treadmill and only 25 HSPU. Did put of order with HSPU before pushups.22:21

Rx'd
22:34
Hspu took approx 10min

16:45 (est. b/c timer error)

sub straight bar dips for ring dips
sub GluteHamSitUps for HSPU

25:26
Used a Smith machine to assist with HSPUs.

Cam

28 min.

sub dips for ring dips
sub (55lbs. bar) sitting upright bench

1:20
Subbed reg dips for ring dips.

27:17 partner assisted HSPU's

ab warmup
wod
25:58
assisted hspu took a little over 10 min
runs a little slow due to leg injury

Meyer-29:15
G- no time
Stocker- 37:00

M/31/6'/174

18'44"

*HSPU -short ROM

D
injured w/ torn brachialis

chair dips for ring dips
1:15
3:45
6:05
8:46
11:48
14:15

14:15

at rx
23:13

31 min 47 sec

Does cross fit make you a better athlete all-around and can i get a couple of workouts that excel in all of the athletic features like strength,balance,coordination,speed,cardio,accuracy....it would help me a lot thank you