March 15, 2009
21-15-9 reps of:
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Great Ziggurat of Ur, Iraq
Preschool Class, CrossFit Kids - video [wmv] [mov]
Posted by lauren at March 15, 2009 3:20 PM
iv been waiting for this one!
one of my favs!
Freaking Sweet! Can't wait to tear it up!
At last ... some change ... sir yes sir ... I'll try to beat my old 8min29 time ... can't wait
I'm actually pretty relieved, these are 3 things I'm at least competent and decent at. Best of all, not grip intensive! Thank goodness!
Saturday is one of my favorite days at Brand-X. Seeing kids at any age learning skills that will improve their quality of life and aid in their development is very, very gratifying.
love this one i'll try to do my best i hit some handstands at home...anyway love this one R.I.P.
big hugs guys..Herm, Cookie, OneFastBird21, Fitmom, fitmom's mom, Jakers, Jaybear, Playoff Beard, Pedro Barrera, Eric Gohl, Jennifer, STRONG LIL PONY, Julie Parisien, Sailor Erin, in8girl, fat tony, Adam Rogers, Bingo, JPW, COS, Juan if i miss a name please don't take it bad i'm writing very fast
love my family and my crossfit family!!!!!
3-2-1 BIG HUGS AND SIDE HUGS
You've got to be kidding me.
My arms are totally shot. They're so sore everywhere.. My chest is really sore, too. Oy.
Can't wait to watch the CF Kids video.
nice knowing you, shoulders.
BIG HUGS AND BROKE SHOULDERS! :)
good to see you so early s'more, good luck on this one, look forward to seeing your time.
herm - hope that shoulder isn't 'broke' for too much longer, but continue to be smart about the rehab and we'll see you doing the rx'd workouts soon enough
these handstand pushups will be the death of me...
Something easy on the grip and hands at least! Arms and shoulders are not going to like me after this:)
Ohh this just looks great...first time doing this WOD...
Great Pic :-)
Have Fun, Train Hard,
To whom it may concern:
- If there could be an item in the journal on one legged training, one legged OLY-lifts for example, Id be glad.
- What about the musulture of the neck? Shouldnt there be some neck training in CF, taken from the world of greco-roman wrestling for example?
/Kristofer, Sparta IK
They've been really comin down hard with the push up+ring dip combo lately. My shoulder might not like this one!
Interesting combo though. Looking forward to trying this one.
one legged training, one legged OLY-lifts for example, Id be glad.
- What about the musulture of the neck?
Comment #16 - Posted by: Kristofer at March 14, 2009 8:50 PM
Good question about the 1-legged stuff. I would expect you could find some of that stuff at the Warrior Transition Battalion in San Antonio, where they help amputees get back to normal function of daily life. They may have training strategies for someone who only has one leg.
As far as the neck stuff, it's in the realm of specializing your training, and it doesn't fit GPP requirements. You really can't move large loads over long distances quickly with just neck muscles, so power output is thus limited with neck-only exercises.
sub pullups for ring dips. at level 1 oly cert this weekend
CrossFit Kids Preschool is by far the most fun.
Crossfit Kids video was excellent, hopefully this movement will catch on more...I've really taken a notice to the amount of obese children/teens we have in our society. Keep fightin' the good fight Jeff and gang!
P.S. Like the Streetlight Manifesto drop at the end of the video :)
Damn it, I have to get rings. I'm not looking forward to 63-45-27 parallel bar dips...
Dang it, I have to get rings. I'm not looking forward to 63-45-27 parallel bar dips...
head to ground hand stands pushups (with spotter)
full depth dips
chest to ground pushups
ugh.. I have to get rings. I'm not looking forward to 63-45-27 parallel bar dips...
sorry for the multiple posts. They weren't showing up so I thought I was being censored. Turns out it was my computer. Forgive the redundancy.
(looking at pic...) Is that the new Soulja Boy dance?!?
LoL... sorry I say that for everything.
Used smith machine for assisted HSPUs otherwise as RX'd
Starting to get the hang of this whole thing...
If I hold my arms straight out infront of me with the thumbs pointed upwards, I have soreness just infront of the elbow join on the forearm. Started after the 5pu,5ring dip,15 situp WOD and after I did dips on the squat WOD. Going to avoid dips for a bit.
#20- Totally agree Jeff. I don't know who has more fun; the trainers or the CrossFit Kids Preschool class!
Awesome preschool kids video.
Second WOD of the day - catching up.
Scaled to BrandX Pack: HSPU Prog., Bar Dips, Push-Ups.
Just finished the gymnastics cert at CellFitness with Tucker...
It was amazing!!! I have learnt heaps of things and had many moments of epiphany.... like what it feels like to engage your core!
Many thanks to Tucker for taking time out of his life to come down and teach. Thanks to Tracy (Mrs Tucker) and family for releasing him to travel so much to teach.. Thanks to GSX for allowing him to go!!! Thanks also to Jason and Stef for opening up their facility for the cert!!!
Thanks to Greg and Lauren for enabling Tucker to teach such a core aspect of human movement!!
For everyone out there, this is a cert that you've got to do!!!
Oh here comes the pain for the shoulders!
Dear HQ my grip and legs thank you ;-)
My arms and shoulders.......well they are not talking to you.
But its all good they will come around in a couple of days :-)
WOD 9:40 rx'd
Also just for interesting stats:
Total weight squatted (back/front) this 3 wod cycle:
= 4980kgs or 10979pds or my car x 3.2 :-)
total weight pulled = 7474kgs 16479pds appx
total weight pushed = 14793kgs 32612pds appx
12:04 as rx'd
total weight displaced with upper body in last 2 WODS = 22267kgs 49090pds in under 35mins
10:35 - did handstand push ups with feet on weight rack. Jumping dips.
L = 7:20 situps instead of hspu, jumping dips
Excited for this one!!!!
hoping to get under 10 mins!!!!
Bring it on BABY!!!!!!!!
17.06 with hspu against wall
J.T. is logged inside logsitall.com under the dedicated category "CrossFit Heroes". Median time all is 12:06
Age group brackets are posted on the main page.
Just finished the Crossfit Gymnastics Certification here in Perth, Western Australia. It is a rare breed who can break down the complex and make it simple - Jeff Tucker is one such man. Not only does he know his craft inside and out he can teach it with passion and humour.
Absolutely awesome weekend of learning with a great group of students. Thanks to The Cell for providing the venue and Tucker for making it all the way over to Australia's most remote capital.
To a man (or woman!) everyone I spoke to in the class was in awe of Tucker's ability to teach, to instantly see and correct form and to maintain a relaxed environment where everyone was willing to "give it a go"..
If Tucker is in your town, forget the exchange rate (*sob* AU peso's) and get down to his certification. Amazing weekend with an amazing human being..
Thanks again Tucker - if you believe in such things, you are on your path!
hey stephen, a massive ditto to what u said dude,
i was down here in sydney for his cert, the mans a legend! iv have take so much away from his cert and now when i see things like HSPU or anything i cant wait to have a crack!
HSPU done in pike position, supported. Ring dips done with a jump.
Loved the kid's video, great work!
With my rhomboids and traps fried from yesterday, I think 135 dips will be pretty sweet. Just when deep breathing was not too sore...:) Love it coach! Keep it coming.
Everyone have a great day!
Yo Ransom, hanging rings make a world of difference. As a former collegiate swimmer, I thought I plateaued years ago. Crossfit has given me a new lease on my athletic life. If only i'd had this regimine 5 years ago! In all seriousness, when i did my first Lady wod on gym rings I felt soreness unlike I'd experienced in years. All the small muscles that stabilize the dip motion destroy your core muscles. As a back/pull dominant athlete, the gains i've appreciated in the push/press genre on this apparatus are unparalled. Bottom line: if you don't live in the vacinity of a crossfit gym, invest in your own rings. They build an imaculate chest/tri complex. I've been doing crossfit now for 12 weeks and I am stupified at the numbers I'm putting up. Founders/coaches: thank you so much for molding me into a very formidable person.
Truely astoundingNot doing strict paleo yet but really starting to limit gluten, sugar, and other prohibitives and watching the flesh burn off. 300 sequel here we come.
I'd love to here some input on personal experience with paleo from peers. Cheers, Woods.
Ok so eric and tony I feel your guys pain on the freaking WOD from yesterday damm that kicked my ass, and Fattony I had to use hte pull down rope like you said because I forgot my towel like a idoit. MY god my grip was on fire and my forearms felt like granite lol... time well lets say just shy of a decade hahaha, 46 and change...
Todays workout...now this is what I am talking about, I like the handstand push ups with the strandard pushup... good combo! I am hoping to get this one under 20 HAHAHA! This is also great as I have a doubleheader today and this workout wont zap all my energy!
AIght brothers, that means you too jakers, s'more, rookie, Herm, Cookie, Jaybear, Playoff Beard, stong lil pony, and anyone I may have missed, have a great day and kick JT ass!
- One-legged training for two-legged people was what I meant, you can see examples here, swedish site, but you can get some info from the pictures: http://riggberger.dinstudio.se/empty_10.html
The girl is the best in her age in Europe at javelin. I think it might be the way to go, doing it one leg at a time. Partly.
- The neck is in a way a continuation of the posterior and anterior chain. Looking at CF as a preparation for the challenges one might face in war/policework, taking a blow to the head, and still being able to keep conscious, would be very beneficial.
/Kristofer, Sparta IK
as rx'd 22.52. really pleased because i didnt even think i would finish this
This looks like fun, still gotta do yesterdays though, VERY SCARED.
Re: handstand p/u's
Anybody experience some acute tendonitus in their forearm/triceps when plunging into the handstand pushups? I'm not sure if its a strength issue, a technique issue, or just a matter of getting accustomed to the move. I jerk 225 so why am i feeling precise pain in my left anterior forearm when i handstand push-up my body weight, 175. Tips, advice, mockery. THX
Man i wanna be a kid again
Just got back from my interview with Dallas Police Department and I nailed it, PT Test was a breeze, and I was delighted to find out that the Police Academy in Dallas is Crossfit certified so i won't be missing out physical training wise. Can't wait to start over as a street soldier.
Just getting over the flu feel better chest still full of lung butter wonder what the communities opinion is on training with congestion . Others experiences ? Good or bad. I'm jonesn for my crossfit fix .
HSPU were rough today.
21-15-9 reps of:
First time with this WOD and it was ridiculous. I could barely do push-ups after my ring dips. I'm still in shock how bad this one was.
HPU's head touches the ground
pushups done on kettlebells inorder to get just a little lower than doing them on flat ground
VERY pleased with time- 5:20!!
Did 800 jump ropes after with 1 min rest every 100 jumps for a cool down. love doing there kinds of WOD's! Nice break from a killer last couple ones!
First time doing this WOD, what a brutal combination.
Something more realistic to my level would be like this:
Oh well, all I have to say to this is 3-2-1 GO!
21 - 4:37
15 - 5:58
9 - 4:00
One set of 5 HSPUs against wall, head to floor, then two more reps of those. All other HSPUs with feet rested on window board, using pushup holds on some sets for better ROM.
Full ROM HSPUs against wall are still max efforts for me and require long rest periods between short sets.
What is the best way to increase my ability to do handstand pushups? Don't say "Do handstand pushups." I know, I've tried, not much change.
I'm doing strict shoulder press, but even then when I bring the bar down I feel more of my chest pushing than my shoulders.
I have a tendency to rotate to my chest when they get hard. Failure happens way before finish on this one.
HSPU nose to ground
BS(3x3): 275(f/2)-265-265, 10 lbs lighter than last. Still torn up from running.
Grace as rx'd: 5:50
Deadhang MUs, headstands
hi everyone! i'm relatively new to crossfit, and i have a zone related question for all the nutrition experts out there: how many grams is one block of fat (1.5g or 3g)? i read in the crossfit journal article that it's 1.5g, but since each protein block has its own fat, you really need 3g. i also have one of dr. sears' books, but it never mentions this. what amount do you use?
thanks so much!
Head to the ground, rings to armpits, and chest to the ground. Smoked my time from the last time we did this and my ROM was a lot better! Nice WOD.
I am doing yesterday's workout today, I am looking for some advice here - I have a hard time with the 'high rack' position of the clean / squat. - tough on my wrists, forearms and upper back. This is a move I am not very used to, in the past I would do front squats with arms crossed...
I'm relatively new to cross fit and I LOVE it so far! If I'm reading this correctly, do we do 21 hand stand pushups, 15 ring dips then 9 push ups?
I can not believe that I was doing pushups in sets of 5!!!
At a glance I thought there was potential to do unbroken sets (less HSPU)... ohh was I wrong!
as rxed (except the 15 and 9 hspu put my toes on the smith machine bar in front instead of heels on the wall behind me)
10:15 (ish) (watch time was 9:42)
I added 33 seconds to my time because I forgot to start my watch before my first set of 10 hspu. I almost didn't do the hspu because my left shoulder's been tweeked since we last did ring dips last week. But the hspu motion didn't hurt it, although going in my shoulders, tri's and chest were sore because of the hang cleans/towel pullups. Every set of everything was broken up, I was smoked, but it felt good and now it's rest day!
tear it up boys!
15, 10, 5 handstand pushups otherwise as rx'd
H/S pushups, can only do 5 or less at a time. Need to to work on them, and without a wall.
Nice work on yesterday's wod! It was definitely a humbling experience. I'm as happy as you are about today's, I'm much better at this stuff than...well pretty much anything that involves towel pull ups lol.
NO lol! The workout goes 21 reps of each exercise, then 15, then 9. Ex: 21 hspu, 21 ring dips, 21 push ups...15, 15, 15...9, 9,9. Hopefully that makes sense and you didn't run off and do it yet :)
#76 fat tony
Done already? I'm jealous, my gym doesn't open till noon and i probably won't get there till ~2pm. Good work today, I'll be fighting to beat your time and make up for yesterday's horror lol. Then it'll be a sweet sweet rest day (and cheat day!).
Second Crossfit workout, I liked this one alot more then the one yesterday.
Warmup: 2.5k run. (Light) 18:37.
21/15/9 HSPU (Broken down on first set (12//9) with 10 seconds rest, these were brutal.)
63/45/27 bar dips. Had to break these down alot and they took me a long time, very rough on my shoulder, pretty sure the bars I use (Roman Chair) are too close together.
21/15/9 PU (Toughest pushups i've ever done in my life.)
Tricep + Heavy chest workout friday then yesterdays WoD and now this today... absolutely brutal.
Light run day tomorrow, my upper body is done.
#10....Herm, you got that right!
WOD not as prescribed-shoulder will have NO PART of a front support hold on rings let alone a ring dip and no part of a "regular" dip. Other holds like pull up/push up/handstand push up is OK. Perhaps the cortisone shot helped a little?
SUB FOR RING DIPS: bar muscle up (gymnastics kip style)
Head to abmat handstand push ups every time
chest/nose/thigh to floor in all push ups
#72 work handstands for wrist flexibility
HSPU were head to abmat. Wow -this workout was much harder than expected!
"One-legged training for two-legged people was what I meant, "
"The neck is in a way a continuation of the posterior and anterior chain."
Comment #53 - Posted by: Kristofer at March 15, 2009 4:44 AM
Re: 1-legged training. That's a whole lot of specialization training. Go for it if you want variation in your training, but two-hands and two legs will always give you more intensity than unilateral training.
Re: neck training. Direct neck training is specialization, and pure mainsite Crossfit does not specialize.
Kristofer, it seems like you posted in order to illicit a response of validation to what you're going to do anyway, so have at it!
"I have a hard time with the 'high rack' position of the clean / squat."
Comment #72 - Posted by: Justin at March 15, 2009 6:49 AM
Keep using that position for cleans and front squats. Stretch out by using shoulder dislocates. Strengthen the end range of your shoulder ROM with turkish get-ups. It took me 3 months to go from where you're at to full ROM. Be patient and you'll get there!
Do 21 HSPU, 21 Ring Dips, 21 Push Ups
15 HSPU, 15 Ring Dips, 15 Push Ups
9 HSPU, 9 Ring Dips, 9 Push Ups
And do it as fast as you can
As Rx'd till we broke the cheap plastic playground rings that we were using in the third round! Had to sub in 3x dips for that round.
150 5'7.5" 34 yom
as rx'd - 10:38
hspu- nose to ground
dips-fist to pits
pu's- chest to deck
1st time on this one-burned out early doing straight hspu and dips on 1st rd-
Beebs, you do 21 of each, then 15 of each, then 9
wow, sub ring dips for 3x bar dips.. first day with crossfit, super excited!!!
Loved the CF Preschool video. When do the adults get a WOD like this? :-)
I have 2 boys entering HS and planning on playing football the next 4 years. Does anyone know of a way to combine or supplement crossfit for the strength and speed needs of football? Are there any football coaches out there with experience with this and can comment?
14:56 as rx'ed.
Happy with rom on all movements but not the time. Started out like a teenager with 21 straight hspu then started to stutter.
Still working on my ROM on the HSPU. I would say I am at 85% ROM.
10:45 as Rx'd, need to work on my ROM a little, but it was pretty much there.
Handstand push-ups 21-15-9
regular dips 63-45-27
Whipped from yesterdays 225 towel pull ups!
#88- Have them do CF & CFE. Lots of resources on these sites as well to support.
Worked on my handstands, and then did a modified version of today's WOD, in order to focus on strength and really honor the movements.
not for time:
21 15 9
strict OH press 43#
assisted dips 40#
Last set of push ups were singles. Talk about completely wrecking my upper body :)
Had to to reg bar dips X 3. No Rings
12:08 WOW! im going to get so much ass cuz of my sweet f-ing time!!!
first time doing HSPU in months. ROM was not where I wanted it.
All for the memory of JT -
THAT was a killer!
Still sick, so worked on hspus and bench press technique
Wow I was blown up after round 1. Not much of a gasser but my triceps just wouldn't go anymore.
Rest day tomorrow!!! Whoot!
Tried the HSPU again. :( Two with poor ROM so I re-started the time and sub'd military press. Dips were on rings as Rx'd.
Military Press (105#) 5,2,3,3,4,2,2 (time 7:20)
Dips 10,5,5,1 (time 9:30)
Push-ups 10,5,3,3 (time 10:20)
Military Press (105#) 3,1,1,1
(95#) 5,2,2 (time 18:30)
Dips 10,5 (time 19:35)
Push-ups 5,5,3,2 (time 20:30)
Military Press (95#) 2,2,2,3 (time 24:30)
Dips 7,2 (time 25:10)
Push-ups 9 (time 25:45)
Any advice on HSPU for a guy in his garage?
15:53, a PR by 8:30
sub hspu for just the flip ups
rx'd 13:30. shoulders smoked
did heavy deadlifts, legs before
Posted from FGM
HSPU (1st feet on bar, 2nd/3rd knees on chair)
Dips (no assist)
Subbed dips for ring dips. HSPUs are my nemesis. Had to switch to 115 lb shoulder press for the round of 9 bc I had almost no ROM left on HSPUs after round of 15.
As RX, pr by around 50 seconds.
This was the WOD at CF North Fulton on my first day at a Crossfit gym back in June. About 2 months after that day I became a regular (full time) member. Since then I have obtained my Level 1 Cert. and yesterday went to an Oly Seminar by Coach Stockel (where I was humbled). I would just like to say that CF is the best training I have done in 30 years. It may not be perfect, but I don't know how I would make it better.
Semper Fi, Ed.
#107 is me (for searching later on).
For some reason Fight Gone Mobile dropped the "P" from my name when I posted.
Not as rx'd, still using the smith machine bar to lean my legs against for the HSPU's.
Obviously using the smith machine bar means I'm using my chest more which made the ring dips and pushups quite hard.
time was 16:02
Ok...when i saw todays wod i though it was going to be easy...but at the end of the first round finishing with push ups my triceps and my chest were sooo f*$%ed up...
HSPU (feet ancored on smith machine)
Ring Dips (Im still working on my form so i did jumping dips)
first time doing ring dips, ouch
Next time I'll do much better. This time I forgot what round I was on as I started my last round of handstand push ups and froze up and panicked until my GF yelled "you're on your last round!"
1) Affluenza. Being afflicted with the trappings of wealth.
It seems a cure has been found.
2) Travel. I just arrived home from the airport from a business trip. Home rocks!
3) Dress. At 49 and counting I am long past the stage in life where I care too very much about what I am wearing. FWIW, the bingo progeny say it shows. I really like khakis. If it were up to me I would just wear a pair of khakis and call it a day. Mrs. Bingo likes me in jeans.
I really like Mrs. Bingo and I no longer own any khakis.
4) Between the lines. Even with the best of intentions, and even while paying close attention, we sometimes fail to hear what someone else is really saying. Some time later it comes to us, as boldly as a flash of light or as slow and stealthy as the tide, but understanding arrives long after the conversation is over. Do you get this, too?
My car to the airport was delayed this morning, waiting for another passenger who was dawdling. I asked the on-site dispatcher if the security lines at Orlando's airport were long on a Sunday morning when she asked if I could wait. Thinking I was "big-timing" her and the other passenger her response was 'what, you can't wait 5 minutes?' What I was really saying, and what she definitely wasn't hearing was 'I'm a little bit of an anxious traveler. Tight connections are hard for me. I've seen those post-Disney lines. Am I going to make my flight?' That conversation didn't end well.
At the airport I bought a NY Times. The very pleasant smiling older woman with the very thick Brooklyn accent asked me if I was from NY. Thinking the question was about me (go figure) I said no, New England, thanks and have a super day. It was only 15 minutes later when I opened the paper that I realized that the question was really about HER, that she was hoping to have a little conversation with a fellow New Yorker, a little visit back in time to a happy place in her lifetime.
The conversation with the dispatcher will be gone forever for me as soon as I stop typing because it wasn't me who didn't "hear" everything. But I must confess that I will remember that nice little gal at the newstand, probably for a long time. I will regret that I couldn't hear her "between the lines", and because of that I missed an opportunity for a good deed, probably a free one that would have gone unpunished. I missed the opportunity to make her smile, to make her just a little bit happier at no personal cost. Interestingly, missing that opportunity made ME a little sad.
I resolve to listen harder "between the lines."
P.S. I've been doing these "musings..." for some time. If you click on "Compare to" above and look at #135 you'll see if I've evolved or not. Their presence here is a gift for which I simply can't adequately express my gratitude so I will simply and humbly say Thank You again, Coach and Lauren.
I'll see you next week...
J.T. hits my biggest weakness.
subbed 85# PP for HSPU
interesting words, well thought out and no "rants". Too bad we can't get you on mainstream TV!! Sadly I think you would not be appreciated.
Subbed ring dips for parallel bar dips 63,45,27
Just bought a pair of rings on ebay... should be here next week...can't wait.
sub 115# Shoulder Press for HSPU
bar dips-kipping and jumping
old shoulder injury won't allow HSPU, and make dips very difficult, feels like it will pop out of socket. Deep ROM on the SP, farther that I would with HSPU. Great upper body WOD.
Looking forward to the rest day tomorrow, knees, shoulders, and back need it.
Bingo: good work, something most of us need to work on. The world would be much different, better, if people just took the time to truly listen and care to understand what people are saying. Proper communication with anything/everything is key.
HSPU - 3/4 range of motion against the wall
3 to 1 assisted dips for ring dips
had a 15 min rest between 1st and 2nd round
range of motion was weak on hspus, but otherwise as rx'd -- still hurting from yesterday's...
As rx'd 13:50
extremely disappointed with this time, room for huge improvement I guess!
JT as rx except for the time part, not feeling it today 18:00, feel I should PR next time
cfwu x 3(-)dips
scaled (assisted HSPU, bar dip)
33 yom 220 bwt
wod slightly modified
hspu to 2 stacked 10# plates
time: 14:38 (hspu got a little lax at the end but still new pr)
CFE wod 90 on/60 off/90 on/45 off/90 on/30 off/90 on/15 off/90 on/30 off/ 90 on/45 off/ 90 on
total miles 5.45 on upright bike
*No rings, so subbed double amt straight bar dips*
Love the HSPU's
WOD done as rxd
followed with the back squats I missed earlier in the week.
6:01 Rx'd with rings
When this combo came up in a workout with 400m sprints, I was devastated, so knew it wasn't going to be easy for me again. After the first set of 21s my arms were fried. HSPUs were the hardest.
51:03, everything but the last 5 HSPU were done. Gave up on them as I was going one rep at a time, got frustrated with banging my head on the floor so skipped to finish off the ring dips and push-ups.
and just because I thought this would be fun to end all:
10 double unders
15 sit ups with 25# behind the head
5 75# snatch
DT Missoula Mt
First round as Rx'd, then tris were too smoked, so I subbed HSPU progression with feet elevated.
first time for J.T.
HSPU's forehead to ground, near wall for balance.
Wow, the round of 15 was rough couldn't hardly get 2-3 HSPU's in a row. Nearly made it through the first rnd of HSPU's unbroken but lost my balance on #19.
All broken sets...really need to work on breathing with HSPU broke all the blood vessels in my face again!!! WTF!
last set of HSPU subbed for putting feet in rings and going at about 45 degrees everything else Rx'd
subed push ups for hand stand push ups, lame sub I know but oh well 12 mins
14.20 back in October 07 was last time
As RX'd The first round but moved to the Smith machine because wanted full ROM.
Mrs. Swany subbed SP and Assisted Dips, had to push her a bit but well done in the end.
hspu down to about 10cm off the floor
jumping ring dips
C: 32:17 Not RX'd
1:1 bar dips
HSPU full ROM on about 1/2 of them tried two plates to increase but that was too much, only did that for first five of them. Should have stretched/loosened up more before HSPU too, hamstrings felt it when landing.
CFWU- minus pu's
pull up's instead of ring dips
Since we are "Sunday Musing" I have a small contribution. I am at work right now, just came in off the road for a short break. I have never adjusted to working Sundays. No matter how beautiful the weather is, or how good a mood I'm in.
Sunday is a family day, a day to be with the ones you love. I look forward to the traditional Italian dinner at my folks house or the outstanding meals at my in - laws house.
Fit mom in ct , I missed it did you get a firm diagnosis on your shoulder?
Subbed pushups with my feet on the fifth step for handstand pushups, plus a little push off the floor for the ring dips.
tough one!!!!!!!! i felt great today because y had to sub yesterdays WOD...so
"J.T." as Rx
hit freddy's revenge and train my shoulders harder helps me a LOT last pr on J.T. was 13:22 5 month ago big hugs everyone i love you ladies and gentelmen you are the best of the best CROSSFIT RULES!!!!
s'more and s'morelle
Used green and yellow band for the HSPUs.
I'll be doing "J.T" later but while I was perusing the "Sunday Musings" I was wondering if there is a CF affiliate near Monmouth, NJ. (Near the Garden State Art Center)
I'm coming up to the area for two weeks and NEED my daily fixes of CF...lol.
Let me know.
Wow, that was tough. I really wish I had rings! I add on so much time when I have to do 63-45-27 on dips. Gross
Round 1 (21) - broken sets with 63 parallel bar dips
Round 2 (15) - broken sets with 45 parallel bar dips
Round 3 (9)- broken sets, one unassisted and 8 assisted HSPU and 27 Jumping Dips, PU as Rx'd and unbroken.
17:51 as rx'd.
used a 2 inch thick sit up mat to determine HSPU range of motion.
This is definitely one of those workouts that looks way easier on paper than it actually is.
As RX'd: 12:46
Wow does it go from a decent challenge to seemingly impossible after the first set of ring dips.
Some ROM issues on the last few HSPUs
I'm starting Crossfit Strength bias today.
Dead lift 3x3 100/110/120kg
folowed by 5 rounds of:
10x 34inch box jumps
5x 45kg hang power cleans
Subbed pike pushups (feet on table) for hspu's (can't get full ROM yet). Otherwise as Rx'd--C2D pushups and full ROM ring dips.
I think there is one in Point Pleasant. You said you would be in "Monmouth" I don't believe there is a "Monmouth, New Jersey" did you mean the college? Either way, Point Pleasant is Exit 98 off the Garden State Parkway. Hope that helps.
Subbed 2:1 bar dips for ring dips.
Remainder as Rx'd
21-15-9 reps of:
Ring dips (subbed 63-45-27 regular dips)
Thanks. The "place" is actually Holmdel, NJ. I was googling it and found Monmouth nearby. Thinking I've heard of that before I referenced it..
It's right across the Garden State Prkwy from the Art Center. Troop E
I'll look up Point Pleasant and see where that is. Thanks again
10:16 subbed bar dips for ring dips and self-assisted hspu much harder than I thought it would be
13:25 Last 5 HSPUs assisted with hooked legs.
14:06 as rx'd (PR)
First time rx'd. Not too impressive of a performance today from me. HSPUs continue to slow me down the most...
As Rx'd 16:05. Bad ROM on HSPU but getting better. ring dips sucked today after the other day!!
HSPU with toes hooked on smith machine squat rack (I'm sure it's much easier)
Bar dips in place of rings
Took it easy on myself by not properly subbing bar dips for the rings.
You a trooper?
Did 21 HSPUs unbroken the first round...Silly idea! I was pretty much done after that. Could only do one HSPU at a time on the second and third round.
Ring dips still slow as usual.
somebody have this same results???
when i drink protein shakes i get bigger but not fit i stop the protein shake drinking and i'm fitter i'm not a big muscles guy but the side is the same and really i feel better
Subed HSPU for 85lbs sitted Push-Press
Band assist on HSPU
Band assist PU
modified pike for HSPU
Dips on parallets
# 179 s'more
Been drinking protein shakes for breakfast and am losing fat like you won't believe! I think it supplements what I'm eating and I actually feel worse when I don't have one.
I'm not a big muscle guy either, but I'm stronger now then in my "bodybuilding" days. My heart especially...now with CF.
13:27 at home vs
13:35 as rx'd using home swing set 10/7/07
17:39 as rx'd 6/21/07 vs
19:45 as rx'd 10/12/06 vs
17:21 w/ 2 bar dips for ea ring dip 3/8/06 vs
20:56 on 2/3/06 w/ 2 bar dips for ea ring dip vs
12:57 on 7/6/05 w/ only 1 bar dip per ring dip.
I sent you an e-mail
did work out in my dorm room. stuffed back back with all my books and did dips between chairs instead of 4 dips per 1 ring dip. hspu's were nose to floor on 1st round head to floor other 2.
M 29 y/o 6'0 213 lbs
As rx'd 11:12
20:18 HSPU's 2.8 inches less than full ROM
As Rx'd 11:08
ROM not to floor on last set of HSPUs
36M 5'11" 214lbs
As Rx'x 10:58
Hspu slowed me down.
Wifes third day of Xfit and she is hating me. I told her she gets to rest tomorrow. Keep up the good work Alice I'm proud of you.
#117 bingo - well said and I'm listening...
Today is my 4 month CrossFit Birthday. I'm amazed at the improvements I've made in such a short time, and how much better I feel. Many, many thanks Russ and Kimmie!
CFWUx3 except Pull Upsx2 + Push Upsx1
Yesterdays WOD - scaled
5 Rounds for time
HSC 45# - 9 reps
Towel Pull Ups, jumping - 27 reps
20:12 Tough WOD.
sub elevated pushups, dips, = 15 min
24:14... I sucked it up
sub= 3-1 dips
started strong, and that is it.
WOD as rx'd 13:47
My shoulders are cooked, less than 24hr since last workout. Im dead.
12:36 as Rx'd (PR)
First 21 HSPU's unbroken but all singles after. Got full elbow lockout on every single rep.
#182 Cricket mmm...maeby my body reacts different, but six pack is back after a month without shakes, maeby the suplemment that i was drinkind had more simple sugar than what it said..when i more than 30 grams of simple sugar my abs erase (i'm a former FAT GUY) i'm eating for the workout results it's just that i notice a good change not just in form but in times and lifts too...
and Cricket yes bro crossfit makes you insane strong without a doubt i was just curious about the shakes or not shakes thing
3-2-1 go bro go
Goodness! I wasn't ready for this. Not at all
first 11 HSPUs unbroken and it was all downhill from there.
After the 21s I didn't even care about my time. My shoulders were so fried that all I cared about was finishing. I'm SO sore.
48/male/6'/199/week 19 CF
This has been grueling the last 2 days. Like the workout combinations, Coach.
HSPU's hurt my left shoulder so some subbing:
2 x 25 lb DB shoulder press, palms inward
Ring dips (one band assist)
Otherwise as rx'd. Before I started I said the pushups will be easy...wrong! 11:23
Also ran 2 miles in 15:12.
Did HSPU with feet hooked over bar at highest setting on Smith machine.
No rings so it was 63, 45, and 27 regular dips
Pushups as RXd
Didn't say to time it but got 15:12 just in case.
Subbed 3 dips for every 1 ring dip. Those take forever.
11:09 with kipping HSPU's. I really need to get better at those.
*I meant to say 11:50 for my time.
ROM for hspu was bad, didn't do full extension up on ring dips either. Pretty bad form overall.
TIME: 9:40 AS RV'D
HSPU WERE HEAD TO FLOOR
RINGS TO ARM PITTS
PUSH UPS WERE CHEST TO FLOOR
ARMS ARE DEAD
RURAL/METRO FIRE DEPT.
sub pike push up of 5' bar
ring dips 1st rnd, sub dips 2nd and 3rd
subbed 3 dips for every 1....10:52
Feet over 60" bar during HSPU
Arms feel like lead. Good pump, tho'.
as rx'd: 8:58
... traps annihilated from yesterays WOD.
As Rx'd: 19:58
Round of 21 Full ROM on HSPU
Rounds of 15 & 9 not full ROM on HSPU
Whole body to floor on pushups. First round of hand stands were ok still about 4 inches from floor getting better. Light band assist on rings only one leg in band. Was excited I was able to do some ring dips in warm up without band!!
CFWU x 3, std reps
Not as Rx'd, feet elevated on rack ~48 inches?
Rest as Rx'd
Diabolical workout. I've been working lots on my HSPU and ring dips so thought this would have been a little easier. After the first 21 HSPU ring dips were brutal! Great shoulder and tri killer...but very fun workout! Looking forward to this one next time around.
As rx'd 10:49
Gained 5lbs...guess that's what happens when you travel.
Had to modify this baby to the MAX. This is a perfect WOD for me because they are my top three weaknesses.
-HSPUs with purple resistance band
-For intensity purposes...purple resistance band on the ring dips
-Regular pushups, even though they took a while
First WOD with HSPUs. Definitely going to have to work on them a lot more.
23:35 with Bronchitis. Did 18 HSPU in a row which is a PR but I blew my whole load right there. The next 2 rounds of HSPU were all singles. Next time break up the 1st round. Ring dips and pushups were not a problem, broken but not too tough.
after 2h volleyball
1st set (7:05.17)
21 HSPU - on wall at about 150de
2nd set (5:04,16)
15 - 45 - 15
3rd set (3:03,70)
9 - 27 - 9
I can only get better...hopefully!
Part of WOD:
HSPU, feet on bar
3 bar dips
The brand I use is Shakeworks by Herbalife, it has 1gm of sugar for a serving size of two tablespoons. I add two tablespoons of nutritional shake mix, by the same company, and mix it with 15oz of water.
taste pretty good, too.
I notice my veins are showing and my abs are becoming more defined.
All since December.
Did 2 sets of 4 HSPU's vertical using wall for balance then wod:
HSPU's with feet on an aprox 4 ft ledge reps as rx'd, scaled the standard ring dip sub to dips X2, pushups as rx'd: 20:36
19:48:50 as required ... loved this WOD
rom on the hspu's was crap,like an upside down
shake i saw the other day from the young girl that
trains in the gym with us !(you've taken that too far ! )
before did m/up practice and oly work,
back is killin me,got to watch everything i do.
won't stop me though.
30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
HSPU with feet on rack assist
Compared to 071007: 15:31 HSPU with feet on rack assist
Foam roll after
made up my own today
44# KB swings
8:21 it was fun
finished up with the CFE WOD
HSPU Rx'd (against wall) first 21; then subbed waist high elevated pushups for the 15-9 rounds.
Ring Dips and Push Ups as Rx'd
As rxd 7:20
I really struggled with the second and third set of dips
That was very deceiving
Subbed 3x Jumping Ring Dips, but everything else as Rx'd. Thanks Crossfit!
Going to give this a shot!
Love this one...14' 25"
subbed dips for rings... got smoked and love it
21-15-9 reps of:
#150 thanks for asking~ partial tear in supraspinatis (SP?) and 2 bone spurs around the AC joint. Had a cortisone shot last Monday-it made it so pull ups/push ups are bearable. I go back April 6 for possibly another shot (they will only do a total of 3 EVER in the shoulder area) and talk about having the bone spurs shaved down.
I'm grinding it out with WOD's as best I can....I have tried twice since the shot to put myself in front support position on the rings (ready position for a dip) and the AC joint SCREAMS..back squat position is the other thing that REALLY irritates the shoulder. I do have a second opinion with another ortho. surgeon on March 30 so between my first one last week, the 30th, and the follow up on April 6 with the first guy I should have a clear answer if they will go in and SAW 'em down so I can get on with things full tilt!
Thanks again for following and asking how I am-greatly appreciated!
#190 MOM...where are you with the corned beef and cabbage..I'm starving and need some blocks!
23:20 - HSPU sucked some serious butt
18:30 - rocked it!
#218 Cricket 1 gram great!! isopure is good but flavor is another history thanks for the pic but it's whey 100% whey?? because i hate soy makes me fatter and don't like to take non-scential (sorry if someone likes the soy but nutritionaly it's the truth face it)
Easing back in after illness.
AMRAP 20 min.
13 + 5 + 5
Careful! Doing dips/push-ups and ultimately light bench is how I got a COMPLETE tear of the supraspinatus as well as other anterior rotator cuff muscles. Seek the counsel of a PT for strengthening of the supporting muscles. Losing your supraspinatus stinks, especially if surgery is not an option as is the case for me.
Best of luck.
pike push ups
jumping ring dips
24:00 3:1 ring dip:normal dip ratio butchers time
assisted HSPU first 21, subbed 80 lb should press for remaining.
second set of dips where 55lb assisted, rest was as rx'd
sometimes you just have to do it rx'd no matter how long it takes. I always dig deep for these hero WODs.
regular HSPUs, parallette dips, and knee pushups
Posted wrong time my time is. 11:13
J.T. as RX'd
HSPU slowed me down. Ring dips were strong, and push ups sucked but were relatively quick
cfwu x 3 (-pushups, -dips)
did hspu's with feet on top of rolling toolbox.
22:31 as rx'd. HSPU held me back as after the first 8-5-4-4-4 it became split into 2's and 3's.
21:06 As Rx'd
Did first set of HSPU on elevated bars, the rest with palms on the floor. Those sucked. Did Ring Dips with full range of motion. Did Push ups on elevated bars with feet slightly elevated above hands.
assisted dips gravatron
push ups as rx'd
Did JT within the last month at my affiliate, so I decided to make up the "running JT" workout from '090219',
50 ring dips
20:03 as rx'd. Last 40ish HSPU's done in sets of one
Had to do a lot of ones during last round on dips and hs push ups... shouldve been faster
In the course of the past 6 days (4 double wod days, 2 normal), I have learned a valuable lesson.
1. Yes, 1 WOD a day is ENOUGH!
2. It's 3 on 1 off for a reason, 6 days straight sucked and I'm feeling it both physically and in my times.
I'm super thankful for this coming rest day. Though it sucked, it was an interesting little experiment to do on myself and see what kind of effects the double days and no rest would have. Now I know, and I never want to do it again lol.
fat tony-- You got me again brother! Good work!
Still waiting on you OneFastBird21!
Subbed regular dips and added pull ups, 8:06
hi Eric Gohl great time big hugs bro....yeah come one OneFastBird21 beat our times as always
and Eric Gohl sometimes that extra things works bro just sometimes i felt it today
did jackie today. (post oly cert wod)
as rx'd: 6:41 pr
moving from dips to pushups was a lot tougher than anticipated! Pathetic time.
hey s'more :)
Good to see you're still making time for the WODs along with taking care of little s'morelle!
I agree with ya, a little bit extra certainly doesn't hurt now and again, but i wouldn't recommend it for the long haul! I didn't expect to do things the way I did, but then I decided that this is "constantly varied" so I figured why not. Kicking it up a notch for a few days didn't kill me, so once I recover I expect to have some new found strength and vigor!
Hope your day is going great for you and your family bro!
As rx'd all hspu forehead to floor
All dips unbroken very nasty after
1st round on hspu's
as rx'ed - 9:20
hspu's - top of head to floor
Down here we do Hero WODs just about every weekend as a tribute, and because everyone has more time on the weekends. We did JT a couple of weeks ago. Here are the results:
11:15 - Geoff (PR! by 5 minutes)
Non-RX'd (Feet elevated Push-ups, Rings)
6:38 - Nico A
11:19 - Eric
11:41 - Alejo
Non-RX'd (Feet elevated Push-ups, Bar dips)
6:46 - Tanco (PR by 3 mins)
6:39 - Ernesto (PR by 3 mins)
7:40 - Felipe A
10:22 - Tony (visiting from Miami)
Non-RX'd (Feet elevated push-ups, supported dips)
7:35 - Jimena
8:50 - Sergio
13:06 - Andres
9:02 - Anna
9:37 - Carolina G
22:38 - Patricia
Ended up subbing 95# presses for HSPU after first 24. Good news was that I was able to put 10 in a row together. Bad news was that my shoulders were fried. Happy to be able to do them again after all the shoulder problems I have. Just have to work harder, 1 month ago I couldn't even nail one.
Rd 1 2:30/:54/:29
rd 2 4:13/:43/:24 Got 3 HSPU and tried for 2 minutes to get another, it wasn't going to happen
rd 3 1:50(#95 press)/:27/:11
Afterwards practiced double unders (hit a couple sets of 23 unbroken) and OHS @ 65#'s (shoulders were to fried to stabalize anything heavier.
HSPU on 15# Bumpers (+ 1 3/16")
Ring dips shoulder to rings and full lockout
Push-ups chest to deck
extra ROM really came around and bit me on the 2nd round
HSPU assist bands
of course eric gohl just a little bit and just sometimes we are NOT machines we need to rest bro...big hugs bro sometime ago you reffered to me as a "complete RIOT" so...LET START A RIOT!!!!! HAHA!! take care bro you are a great person
feet on Smith machine bar for HSPUs, regular dips @ 3X prescribed. Split up as set as 21 dips, 21 HSPUs, 21 dips, 21 pushups, 21 dips. Then 15 & 9 following same routine.
3 sets lower trap raises 15lbs
3 sets deadlift walks 140lbs
Dumbbell shoulder press 25lb
13:09 as RX
1st time CF!
Dumbbell shoulder press 25lb
PR is 9:20, but I had to do all singles on HSPU today. Yesterday's cleans wrecked my traps to the point where they were completely useless today.
7:19 as RX and congrats to my lil sis "fatty grad student" above on her first CF!!!!
21:00, as rx'd.
The HSPU killed me! Spent 90% of my time on HSPUs.
Working around shoulder and hand injury; did all reps with much care:
HSPUs with hands on 2x4 blocks with thumbs and fingers hanging off edge. Head to ground, full elbow extension
Swiveling bar stool dips - hand can not grasp ring without tearing open the wound. Not as difficult as ring dips, but more difficult than completely stationary dips. Thumbs and fingers hanging off edge of stools.
Pushups done using the 2x4 blocks, thumbs and fingers hanging off the edges. Chest touching ground and full elbow extension each rep.
As Prescribed As Performed
21 HSPUs 21 HSPUs (5-4-3-3-3-3)
21 Ring dips 42 Assisted regular dips (resistance setting 2)
21 Pushups 21 Pushups
15 HSPUs 5 HSPUs; then 20 Pike presses
15 Ring dips 30 Assisted regular dips (resistance setting 2)
15 Pushups 15 Pushups
9 HSPUs 18 Pike presses
9 Ring dips 18 Assisted regular dips (resistance setting 2)
9 Pushups 9 Pushups
My hat is off to anyone who can do this as Rx'd. I had to scale this mofo down. I subbed 2:1 regular dips for ring dips, using a very light resistance on the assisted machine. Upper pec felt good today though, I think next time dips come up I will be able to do them with full body weight.
I got thru the first set of HSPUs, but starting the second round, my shoulders were just trashed. I got thru 5 in Round 2, but they were 5 ugly, poor ROM, cheating HSPUs, mostly singles. So I gave up on these and scaled down. I subbed in 2:1 pike presses, no where close to an adequate sub, but they felt pretty hard at the time. Probably 3:1 would be better.
Everything in this workout was broken, even my pushups. I feel weak. Guess that's why it's a hero workout.
Hey all ...
Got busy, got sick, got off track.
Back now, but got some re-training to do to get back to speed, as I found out from today's WOD result.
Warmed up on C2.
Ring dips were a mix of jumping negatives and weak kips (lost a load of tricep strength - was just getting a strong RD before the break). HSPU's with toes against wall at 60-75 degrees. Broke most things up into sets of 7 in 1st round, 5 in 2nd round, 3 in 3rd round.
Warm-up: 3:00 row (755m); CFWU (minus dips) 1x15.
As Rx: 10:27.
Cool-down: PNF of hamstrings; foam roll.
New PR by 1:26. Head-to-floor HSPU; strict ring dips; honest push-ups.
6:35 as RXed, PR by over a minute! and yes, full rom on everything.
who's gonna be with me at the Socal crossfit regionals?
I read up a little on JT ... he died with 15 others in a downed Chinook on June 28 2005. Same day Murph died in Afghanistan.
For some reason, my left knee is absolutely killing me. No ROM, can't put loads on it, can't run. just started today going to the gym to do the bloody workout. Damnit.
That was brutal
subbed 45# kettlebell press for HSPU's after the first 4 HSPU's.
Couldn't fit a workout in today.
No access to CF on sundays.... so hit the globo w WOD as Rxd by Herm w mY new St Pattys day shirt on :)
1 minute rests between
2:10, 2:06, 2:12, 2:10, 2:11, 2:09, 2:15, 2:12
Cluck i wanted a sub 2!!!!! Really working on the rowing technique.
FitMom - hang in there, girlie!! Glad the cortisone helped Happy 4mos your mom!
S'more - did you see the CF preschool vid? S'morelle will be there before you know it! ;)
Big hugs to all!
12:38 as rx except used 2" pillow on hspu's
shoulders, tri's and pecs were almost shot at the beginning of this.
Cheating HSPU feet on bench
Could've done way more or better had I been fresh, pretty dissappointed with time and effort
My posts keep getting eaten :( Anyhoo... did WOD as Rxd by Herm @ my globo -
8 rounds, 500m row, 1 minute rests
2:10, 2:06, 2:12, 2:10, 2:11, 2:09, 2:15, 2:12
Really working on rowing technique. I want a sub 2!!!! FitMom - glad the cortisone helped :) Happy 4mos to your mom :) S'more -did you see the CFKids preschool vid? S'morelle will be there before you know it! Hugs to all!
sub'd: 1/2 ROM for HSPU; bar dips; knees to floor push ups
HSPU w/assistance bands.
wow. chest. shoulders. shot.
yes Cookie the video it's great s'morelle will definitly hit that WOD but with a 10 pounds vest haha!!just kidding...i'm trying to estimulate her giving her masages moving her legs, arms i think it's early EARLY estimulation..big hugs Cookie hope your princess are doing great
Greg A warmup
Scaled JT to BrandX:
15-12-9 reps of:
Handstand push-ups (15, Pike pushups on rings x12, x9)
So excited. did my first set of multiple HSPU!!! Started from a headstand which made it more comortable. By the 2nd set I was fried so switched to pike pushups with feet elevated and using rings.
Followed with Skin the Cats, Muscle ups, front and back levers, bar muscle ups attempt (close but no cigar), PNR stretches per Kelly S's blog, and some Shoulder Wall Extensions from gymnasticbodies.com
RIP Jeff Taylor.
21-15-9 reps of:
As Rx'd 16:43
Did the CFE workout later in the afternoon since it was nice out.
As rx'd, hspu were to 3 inches of the ground.
As rx'd: 9:29
This was brutal.
Still need work on my rom for hspu.
hspu time killed me. last set was broken up like this 1-1-1-1-1-1-1-1-1-1!
Warm-up: various calisthenics that one can do in a hotel room
"JT" scaled to Brand X puppies:
15-12-9 reps of
Incline push-ups (head to floor): sets of 3
Bench dips x2: sets of 6
Push-ups: sets of 3
I decided to use my new rings! Mistake. Refused to give up but took a LONG time to finish.
21-15-9 reps of:
Handstand push-ups - ankles on squat rack bar
Ring dips - mostly 3 or 2 reps at a time, singles at the end
Push-ups - broken sets as well
#237~BINGO, thanks. The ortho. surgeon said PT would not be recommended b/c of the shoulder strength I already have...make any sense to you or should I push them for some PT work? They weren't nearly as worried about the partial tear as they were about the 2 bone spurs.
So sorry to here of your shoulder issues as well.
6 miles of trail running by the river in my new fivefingers, thanks to them i enjoy running now!
WOD as Rx'd: 8:46
15:07. Stinky time, didn't really have it today.
HSPU leaning against wall, forehead to floor.
Ring dips broken to mostly 5's
Ahh, yes the first HSPU on the second set is an eye-opener (or nose flattener) isn't it?!
Cycle 31.24 Kms in 1:15:39, Avg 24.8 , Max 31.2, 3 Degrees C, wind 5MpH and sleet on return.
I unknowingly trashed mine by working through pain that I was unaware was due to a partial tear. I'm not entirely sure what to recommend regarding PT/rehab to allow you to do all of our exercises, but absent anything to prevent the ultimate tear I would counsel avoiding exercises that are painful, like dips. The work-around is waaaayyyy better than the danger of a worse injury.
Unfortunately I have first-had knowledge of the consequences...
Has to be the most deceiving WOD to date! I couldn't believe how fast my tri's burnt out. Kicked my butt!
Subbed Shoulder Press for HSPU
21 SP- 85#
15 SP- 75#
9 SP- 65#
Ring Dips and Pushups as RX'd. 15:40
subbed pushups w/ feet on high table for HSPU's
As rx'd, serious emphasis on full ROM. Most HSPU's head to ground, ring dips pits to fist and push ups chest to deck. My poor sternum. Does anyone know if a broken sternum ever heals completely?
That was BEASTLY!
ribs finally not slowing me down, been over two weeks, pain smain that which doesn't kill us....
did 3x normal dips, everything else as Rx'd
CFSB wk3, DL, 5x3, 245, 255, 265, 275, 285. 12, 9, 2 (!?) 225. Now I'm beat.
Hey Bingo, I took you up on your suggestion and went back to that '07 post. It was excellent, and somehow, you've improved dramatically! I am always grateful to Coach and Lauren, and every sunday I'm also grateful for your beautiful and profound writing. Thanks.
my posts keep getting eaten too Cookie (ookie) :(
Just rolled in from the cert @ Guerrilla Fitness, stopped for my cheat of chicken parm (!)Oh how lovely to cheat the evening before a rest day. :)
SO much to say- first kudos to my coaches Gregg, Jason, Bill & Drea- GFCM is extraordinary place, and I was so proud to be there, especially cheering you, counting reps, on Saturday's competition. You are a tremendous team, I never want to let you down. Gregg, I have been to 3 different boxes while traveling and they have ALL commented on my form and asked where did I learn. THANK YOU!
Wish there was more time with learning the snatch. Such a complicated movement, but I found it kind of fascinating. (Yeah, I'm a nerd, whatever.) I was really diggin' this move. Back to the Sage videos LOL I spend enough time on this site, what with the journal, videos of the cleans -my former nemesis- I have a handle on them now from the cert, posting, reading comments, now I gotta watch Sage over and over again with the snatch.
So its too late for my Sunday evening cooking extravaganza, so I'm just gonna hard boil some eggs, and make tuna salad for tomorrow.
Well worth every doggone cent.
This little pony is hitting the hay early :) Post better review tomorrow
**Subbed regular dips and was failing!
subbed dips instead of the ring dips
first set of handstand push-ups were my nose to the tips of the grass the rest were half. The last set it was probably not even that far.
Thought this would be cake! Got to the 15 set of HSPU and had no gas! WTF
Eric I wish I had thought to ROLL the towel yesterday Your BRILLIANT
Pony miss ya chica lets see how the L! improves your a33 kicking abilities.
Malo espanol para ti s'more love to everyone else
18:30 hspu's toes to wall
m 6'0 27 195
m.e. warmup-deadlift 70% 295/3 x 3 295/1 x 3
head to group hspu not nose to ground
am - 80 min outdoor cycle, started to snow just as I was finished.
pm - was going to be this workout but shoulders pretty sore from last two days so I'll postpone to tomorrow am.
HSPU Red Band -White Band
Push ups on knees. This was such a poor performance. I couldn't lock out on the hand stand push ups. I hadn't recovered from the previous day. If I had done everything to spec it would have taken forever. Its time to regroup for the next WOD.
8.1 miles in 1:10 (8:39/mi)
12:46 with hspu with toes on bar
+ 24 lb weight vest
#204 - Old man? Not! I'm 12 years your senior and scared looking at everyone's times today...I face this WOD tomorrow, with cooked traps, while the rest of the CrossFit community has a rest day!
#231 Kimmie - Glad you liked our pre-St. Pat's dinner. Sweet Dreams! See you in a few hours...
#294 Cookie - Thanks! Four months ago I never thought I could do even a fraction of what I'm doing now. What a great journey! My best to you and Herm.
Grand Junction, CO
As Rx'ed - 12:44 min.
Sore from yesterday's WOD and felt weaker than expected...3,2,1,GO!
#325 Allie and bad english for you bro keep the hard work...
TO EVERYBOBY...it's great to train "side by side" (ok miles away) with such great athletes and human beens you all crossfitters are the best no matter the time ore the load what is really matter is the COLLOSUS HEART that a crossfitter have no one have the will or the heart as a crossfitter
CONGRATS Fitmom's mom you are getting better and better big hugs and big cheers love to see a woman give her best...
you are awesome madame!!!
on #338 EVERYBODY it was bad type haha!!
30 min easy jog interspersed with 4 medium-fast 200's for the 10 min metcon.
Bastardized version, dips were done between 2 chairs with legs held out in front. Like an L-dip...hard as hell!
You are the best! I hear you cheering for me all the way from the equator! Hope s'morelle is letting you and Mrs. s'more get a little more rest each day...
Sweet Dreams! - and always big hugs from CT!
Age 53/BW 240#
subbed SA press w/45# bar for HSPU (12/9/6 per side) and bench dips 3:1 for ring dips (dips sets broken, SA benches w/45# bar for pushups (12/9/6 per side)= 19:46.
First 21 HSPU fairly smooth about 70-80% ROM
Thereafter, closer to about 50-60%
cant feel my shoulders
That was rough. I my heart rate didn't even go up. It was just grinding it out. HSPU and ring dips will become part of the warmup.
I thought I was killing it the first round until I got to pushups. I slowed down noticably.
Feet dragging the ground on the dips Other wise as Rx'd
The good news is my dips can do nothing but get better.
As Rx'd 12:23
Thank God for the rest day!
J.T. as prescribed, time=8:08
HSPU head barely touching abmat. I tried.
I have been out of the loop due to a cold this past week. Didn't feel very strong today.
14:22 had to switch HSPU on a ladder half way through
Really... after yesterday's forearm blowout, this was brutal. Shoulders really bugged me today. On the plus side, I was almost fully balanced for the HSPU... barely used the Smith to balance. On the minus side, towards the end of the second round, and fully the third, I needed to use my legs to assist the HSPU.
Triceps wept. Ring dips - ugh.
Crossfit Wichita Falls
17m14s sub'd dips for ring dips
slower than last time. but did i do ring dips last time or bar dips. not noted. make better notes!
as rx'd 9:10
killer on the triceps!!!
21-15-9 reps of:
Handstand Push Ups, Kipping, 10-6-5/5-5-5/4-3-2 reps, 1:30/2:37/2:02
Ring Dips, 15-6/9-4-2/6-3 reps, 0:56/1:06/0:35
Push Ups, 15-6/10-5/7-2 reps, 0:27/0:34/0:21
Good form and ROM on all sets of ring dips and push ups. First set of handstand push ups went well...very well; rounds 2 and 3 were ugly...very ugly.
After recovering I did the following 5-rep sets of deadlifts:
I also did the following 10-rep sets of overhead squats:
OH squats felt really good. I think I finally have my form worked out for this lift. It's time for me to start adding some weight.
Mama and the kids took the day off.
breakfast: run 45 minutes = 6 miles
rec league bball game (we won yay!)
then over to CF Noho to hang out and observe during Tim's tkd kids class and then hit this
hspu (head to floor)
ring dips (shoulders below elbows to full extension)
push-ups (chest to deck to full extension)
me = 9:34 (pr)
t-thack = 10:26 (pr)
21, 15, 9:
handstand pushups (negatives 2nd and 3rd round)
ring dips (singles 2nd and 3rd round)
'Bout that forearm soreness: 'just in front of the elbow', w/ thumbs pointed up, is the soreness on the sky side (inner arm) or ground side (outer arm)? Ground side, that's a typical tricept trigger-point referral area. Go figure, this was a tricept butchering workout - all 3 exercises used them in force w/ the arm extensions. Rub the bottom (distal) half of the tricepts. You'll likely find a few very tender spots there. Work 'em till they're gone.
Your friendly massage therapist.
Great Video of the Pre-Kids! Wow they are having a blast. You guys rock!
No spotter. First set as Rxd. 2d set- HPUs faced away from wall. 3d set- HPUs with stack of ab mats behind for self spot. 27:33. Attack the should press weakness!
So today was my first time doing HSPU and only been doing crossfit at my local globo-gym for about a month. It took me 54 minutes and I couldnt do the last round of 9 HSPUs because my arms were so shot. I also had to do 3x dips because I got no rings and I had to start doing jumping dips because it would have taken me a week!!!
I also looked in the mirror and all the blood vessels around my eye sockets are popped. It hurts soooo good!!!
Anybody else's traps destroyed by the Hang cleans?
M 37 5'10" 151#
3 RFT (21, 15, 9):
handstand pushups (oh, that had to have been 1 - 2" drop)
parallel bar dips (still can't quite get the hang of these new rings yet)
Better late than not at all..
CFE WOD w/rower first, then after a break:
Pike pushups off 20"box
ring dips w/red band
pushups (ended up on my knees might quickly)
it was alot harder than i thought!
HSPU head to book
rest as rx'd
As rx'd (Although feet supported on Smith machine for 2nd and 3rd of HSPU).
Tricep overload. As always it looked achieveable on paper but I was down to doubles and singles for the ring dips and push ups by the end.
substituted 135# push press for handstand pushups for the first 24 reps and then 95# for the last 21 reps.
CFWU (pushups instead of dips)
18 HSPUs done as RX'd in first round, the remainder for the workout were negatives. Otherwise as RX'd.
Never had a upper body session before i n my life that made me so exhausted.
23 HSPU w/feet against wall. rest w/feet over bar.
subbed 3 regular dips per ring dip
and the last 9 HSPUs i couldn't do, so i did 15 assisted HSPUs
As rx'ed. HSPU's very very broken up...and long breaks in between.
as rx'd 12:36mins
felt like crap, still hungover from mates bucks party
as rx'd: 20:28
wow first time doing this one, upper body doesnt want to talk to me anymore. lol
last set of p/u was plyometric ones...fell flat one my face for last rep, it felt great :D
long breaks after first round on HSPU's. Can't believe anyone can do that many HSPU without breaks...
last time 8:12. Still sick, but I know that my hspu were much more legit than last time.
so i had to do the 3:1 ratio w/dips
last two sets of HSPU assisted on a cat tree. Dips 2 to 1.
So far to go.
Blah, it's been two weeks since I've done CF, and I was sick for one of those weeks. I feel like I'm never gonna get back the strength that I've lost.
I did negatives on the HSPUs other than that as rx'd.
HSPUs - feet on desk
Bench Dips - feet on chair
This was pretty rough. Took about 15:00. Subbed high piked pushups for the HSPU's, would have taken me all day if I had to do the real thing.
First WOD post knee surgery. I have a lot
of catching up to do.
7:57 but my form sucked on the second and third sets of HSPU's
Rings, Rings! My kingdom for some rings! Rings ship from G2S on 21 MAR.
Sub 3:1 bar dips. 32:14 (HSPUs were sets of one after the first round of 21).
Felt whooped today!
Did not do this WOD as I am on a one week rest cycle.
HSPUs are my arch nemesis
WU: jogged 800m, CFE workout from Sun.
15 min break and then...
HSPU were not the greatest. Ring dips were broken into sets of 2-5 for all sets. Pushups were unbroken.
Round 1: 5:40
Round 2: 7:50
Round 3: 4:55
ps. got massive muscle failure.
Had to scale HSPU with feet elevated.
subbed reg dips for ring dips
still sore from cleans and obscene amount of towel pull ups.
19:00 as RX'd
What a killer... I spent 15 of the 19 mins trying to do the HSPU's.
95 lbs sh prs, r dips
21 - 45lbs dumbbell shoulder press
63 - regular dips
21 - Push-ups
15 - 40 lbs dumbbell shoulder press
45 - Regular dips
21 - Push-ups
9 - 40lbs dumbbell shoulder press
27 - Regular dips
10 - push-ups
Forgot to time myself, but I'd say it was under 20 mins.
This is only my 2nd time doing crossfit....lovin it though.
Scaled to BrandX The Porch:
15-12-9 reps of:
Handstand push-ups (feet on wall, 90 degrees)
Ring dips (did bar)
Spent most of my time trying to get some strength back in between sets of 3s so I could eek more out!
18 HSPU's straigt to start, struggled after that....
M/ 35/ 132 lbs/ 5'-6"
As Required: about 18:00
This was a killer really because about 36 hours ago I did the 090311 WOD and killed it.. but now my shouders are screaming a bit, so I was really sore before starting this one.. and this was A LOT of shoulder/ triceps. I was going to do the 090314 WOD this morning, but my knees were hurting from arthritis... I have to adjust what I concentrate if it flares up.
Anyhoo, great WOD, I know I'll kill that time next time when I'm fresher.
HSPU modified - feet up on box - body at 90 degrees.
This was tough on the arms. Need to work more HSPU's and Push ups.
Did bar dips, and had to complete the push-ups sissy style after the first round
Amongst the many weaknesses CF kindly illuminates for me ... body weight movements are right at the top. Friggin' great workout, though, especially if one is recovering from a freak back injury.
JT - 13.23. My first was ~17, as I recall, and I couldn't do half of the HSPUs w out scaling. Paul
It was ugly and in slow motion after the 21 ring dips.
WOW that was awesome! This was my first time doing JT. My arms are shaking but Im already looking forward to doing this WOD again
hspu - (scaled ft on bar)
21 unbroken 15-9 broken
pushups - broken
14:39.... needs a lot of work.
Sub'd 60 lb. for 1st round and 30 lb. press for round 2 and 3 instead of HSPU's. Bench dips feet up 2 to 1 instead of ring dips.
Did this workout on Monday 3/16/09
I hardly broke a sweat, and that ain't good. Spent approx 30 minutes recovering from HSPUs. At least I got to listen to all of my favorite songs.
Jennie: 27 F 165# 5'9"
21-15-9 reps of:
Handstand push-ups (assisted)
Ring dips (box assisted)
Still recovering from flu - 2nd WOD back - and not as rx'd. I did 21-15-9 pike PUs (feet on bar), regular dips, PUs. Tried ring dips but my elbow is still not right. Pushing feels fine but pulling/stabilizing hits the tendon square on.
feel tired from yesterday hell!
W/U: 100 jumping jacks. 21, 15, 9 squats, sit-ups, back-extensions.
WOD: 21, 15, 9 HSPU (Smith machine), Bar dips (assisted 1/2 way through 1st set), push-ups.
CFE: 12 min TT run. 1.4 mi. I loafed at 6-8 minutes.
needed to sub modified hspus after 3 reps into the second set.
Balanced against wall for first set of HSPU. Box assisted for next 2.
No rings so 3x30 standard dips.
elastic assisted HSPU
Brave from legend Crossfit McCall working out in Reno. 9min27sec
21 HSPU (12/3/3/3)
42 Dips (broken)
21 Push-ups (broken)
15 HSPU (3)/Feet on box (12)
30 Dips (broken)
15 Push-ups (broken)
9 FOB HSPU (broken)
18 Dips (broken)
9 Push-ups (unbroken)
Rest as needed:
4 x 12 Hanging Knees to Chest
Sub'ed 5 sec handstand for each HSPU
All else as Rx'd.
Used ankles over smith machine bar to assist with hspu. Last 5 were only about half.
Everything else as rx'd but broken sets as needed.
After first 10 HSPU's, had to modify with feet on bench. Everything else as rx'd.
10:17 as Rx'd.
Slid through the first set of HSPS without breaking the set, then it went downhill. 16-5 on the dips and the same on the pushups. I have a tendency to bring my hands together when I'm at the top of the dip and that really works the chest. Sets of 4 on the HSPS after that. Good stuff.
age 19 bw 170
20:13 as rx'd
set of 15 was nearly impossible
as rx'd, hspu's against wall..forehead to ground
9:51 FULL ROM on everything... resulting in 1.5 minutes slower then last time.
first round of 21 reps as RX'd
15 rep round and 9 rep round - HSPU done with feet up on high box
Combined this one with the previous day WOD. Skipped the weekend due to travelling.
Warm up progressively then 275-295-305-315-325. Not so bad.
Subbed HSPU for 95lbs OHP.
Did bar dips but not tripled reps
Regular push ups
Added sit ups for the prescribed number of reps.
Didn't watched the time. My shoulders were VERY sore in the end.
Can't wait until tomorrow to do the cleans and towel pull ups ! Forearms are going to be blasted !
WOD: Subbed 15-12-9 reps for 21-15-9 reps
HSPU got progressively worse. Dips and pu were suprisingly manageable. My hat goes off to the CrossFitters who were able to complete this WOD as rx'd (i.e., full-ROM HSPU).
As Rx'ed in 25:25.
HSPUs were slow and tortorous. After the first 11, they came really, really slowly. But I didn't give up, I just kept getting 1, 2, or 3 at a time. dips weren't so bad, and push ups were slower than I thought they would be, because my arms were so fried. Good workout.
Warm up with 4x.25 mile sprints and stretching.
Subbed 3x1 regular dips for Ring Dips. No rings in my gym today.
All else as Rx'd
5k Row :20::28
Surprised by my time, but I know I've done better HSPU's also.
Get some, Go again!
ring dips w band
HSPU on box
Jim 49/M/165 as rx'd 9:35
3 1st timers today!
Chase 34/M/170 piked HSPU, reg dips 9:37
Greg 35/M/200 piked HSPU, reg dips 11:30
Adam 24/M/160 piked HSPU, reg dips 12:35
HSPU feet on window sill
First 21 Handstand push ups to 1 10lb weight plate. Had to break it up 5-5-5-1
Ring dips did 10 and 11 jumping up and then to negative.
Push ups were so much fun after all that! lol ;-)
First one I tried dropping strait down from the rings. Could not get my body up off the ground! lol My arms literally screamed "I quit" So stood up, shook off and had to break them up 10 ,5 and 6 (chest to deck).
tried the first HSPU up against the wall, could just bairly bend my elbows. Moved over to the smith machine, placed it on the highest setting and used my toes as my resistance to get full ROM. That worked well. All unbroken from here.
Total Time 8:20
My arms are still a bit sore from the towel 'climbs' so this one really smoked my upper body!
Cooled down with my Row challenge, some GHD sit ups and a few practice skin the cats.
HSPUs with knees on ledge for full rom
23 Minute run
Thin band assist on HSPU. Nose to floor.
tough..... 945 as rxd
24.17 hspu w/parallets & feet on dip bar
HSPU's with feet on the wall.
first 21 hspu feet on wall forehead to ground, next rounds on smith machine bar
Short but tough.
(Made up on 3/16/09)
don't have rings so i did 3x normal dips. i suck at HSPU...
weak sauce. pissed.
hspu w/legs on dip bars 21,15,9
sub dips for ring dips 63,45,27
Went like this
HSPU 15 - 6
Ring Dips 15 - 6
Push ups 15 - 6
HSPU 5-3-1 Cuss Cuss 5-2
Ring Dips 10-5
Push ups 5-6-4
Ring Dips 9
Push ups 6-3
Funny.....those HSPU's are a beast......I've done them for fun and thought....no big deal...but when it came time to proform they went to crap!! No shoulders for a few days please!!!
First 21 hspu head to ground, first 21 dips unisisted, second & third round high box push ups, second & third round dips with band
Got back in this afternoon. Rowed 5K in 18.55 (pr) and 100 pullups in 4.55
WOD - 18:45 (ouch) [50y/m/10st12/70"]
Scaled to 21/15/9:
Push Ups with feet on 3 foot box
7:45 as rx'd
* hspu's head-to-ground
* hspu's are my worst enemy, muscle fatigue just sets in so quickly for me...
got through 18 HSPU before started to fail. not good
Glad to see u posting d long legs
17:something. But that sucked. I really should've taken well over 20 but everyone else was finishing. Definitely not a gasser.
pushups from knees, dips from box, HSPU from pike (last 2 rounds from knees)
heels on garage beer fridge.
otherwise as rx'd
Dumbbell Presses (40 kg)
21-15-9. 41:50. Dumbbell Presses killed me.
sub parallel bar dips x3
HSPU rounds of 21 10 and 5
"J.T." (in the park)
21-15-9 reps of:
10:54 as rx'd
that was harder than we expected! i wasnt tired as much as my muscles just didnt work, haha.
15:00 first 10 or so HSPU then modified
brutal really sore form all the ring dips a few days ago.
1st Rd Rx'd (HSPU against mirror)
2nd and 3rd Rd HSPU modified to legs on bar on squat rack, 7th peg down. (Failed regular HSPU 3-4 times before modifying)
All Dips Ring Dips (mostly 2's)
All Push-up rounds broken
Rd 1- 8:16
Rd 2- 5:32
Rd 3- 2:11
Total Time -
6 min 12 sec. and my shoulder still hate me for sticking to protocol.
Kinda underestimated this one going in...
V-pushups with my hands down by my waist
Well... the ring dips turned into 3 second jumps-to-support. The Ring Dip is fast replacing jump-rope as my arch nemesis.
Total time 15:56
I am starting to get the hang of ring dips but still need some work
Total time 9:58
My arms are shot, did the WOD straight after our first rugby training. Looking forward to Murph tomorrow... it will hurt!
Mark: 15:43 as rx'd
Theresa: 4 workouts in two days, took the day off. (DL 5 sets of 3RM, candidate training x 2, & FGB)
box handstand push-ups
Total time 9:16
HSPU were assisted on smith machine.
This was a killer on the shoulders. I really realized that when I could only do 3 push ups in a row on the first set.
30 yom, 185 lbs
15:20 as rx'd
3 hours of painting before this workout didn't help
HSPU feet on bar
R-dips with red band assistance
HSPU on 20" box
this one is a tri-burner.
hspu feet on wall
normal push ups
JJ - 22:30
Ryan - 18:40
AL - 13:47
hspu w/feet over Smith bar @ chest height
dips 1:1 assisted @3
This was way more difficult than I thought it would be. It's amazing, once you get to the first set of pushups you realize that this exercise is brutal, haha.
subbed 3:1 dips for ring dips
as rx'd. strength limited on hspu, slowed me down lots
TIME - 22:48(PR)
Man that got hard fast. Next time I am going to go into J.T. with some strategy. I need to avoid failure on the nose to the floor HSPUs for as long as possible. I am going for Sub 6:45 next time.
Subbed 115# press for HSPU's (still need to try HSPU's). Had trouble with presses after first round, so probably need to split EVERY motion of EVERY set in half. That should lead to faster times (hopefully).
did handstands, HSPU would be an exaggeration.
dips between 2 trucks, 1:1
W/1" bands on HSPU 19:56
WOD as Rx'd:
Was really supprised this took so long. HSPUs straight sucked. I was doing one at a time by the end, after flying through the first 21. Ring dips were done with the rings attached to a bouncy beam of steel.
the first set of hspu didn't give me any trouble but the subsequent sets ate up way too much time.
when i started a year and a half ago this was the first wod i ever did. nice reunion.
According to the PR board I've done this in 19:31. I sucked tonight and I'm really ANGRY about it. I plan on pouting all night. hahaha!!
Wow. First time for this WOD. My triceps have never been so toasted.
15:00 as Rx'd.
subbed ring dips for regular dips.
As rx'd 25:07. Holy muscle failure!!! Did 11 regular HSPU then the rest were all Eva T style kipping HSPU. Ring dips with a kip.
as rx'd: 12:46.
Kipped on the final set of ring dips. Triceps not functioning. Day off tomorrow!!
1st rd: HSPU on wall, touch hair
barely half way down on ring dips
2nd and 3rd rd: on rocking chair, negatives for dips, reg PUs
7:27 Almost one minute slower than previous time. After all those hang cleans yesterday, my shoulders are toast.
Back squat 5,3,3,1,1,1,1.
As rx'd : 13:00.
hspu hands on 45# plate, forehead to floor
ring dips, pits to fists, some kipping, mostly dead hang
push ups, chest to floor.
hspu and ring dips were tough. 2nd and third rounds were singles and pairs.
Only did 2 sets
75 lb press: 21, 9
Dips (feet up w/35 lb plate): 63, 9
Pushups: 21, 9
15:45 (poor form w/ modified handstand push ups)
m/ 30/ 6'2"/ 195
exhausted from work.. I did anyway..
was ugly though
hspu (top of head to ground)
either i'm a wuss (highly likely), and/or some of y'all are subbing regular dips 1 for 1 and calling it square... 63 dips the first round killed me for the rest of the way.
08:52 as rx'd
Playing catch-up...very lackluster effort.
WOD: subbed bench dips for ring dips, and pushups with feet on ball
assisted handstand pushups (feet on weight rack)
jumping ring dips
CrossFit exposes yet another glaring weakness!
16:31 rx'd (HSPU very weak ROM)
071007 - 16:47
2:1 bar dips
CFWU x 3
Jim G-ville: 13:58 as rx'd
C-dawg: 10:53 jumping ring dips and 45 lb bar press subs
21-15-9 reps of:
Handstand push-ups SUB hooked toes over a bar on smith machine.
Compare to 071007
Handstand push-ups SUB hooked toes over a bar on smith machine.
Ring dips SUB Parallel Dips 63-45-27
subbed 95lb push press for HSPUs and 3 to 1 dips for ring dips
used smith machine for HSPUs
Started kipping HSPUs about mid way through the 15s.
same as above
Did this on 3-17 multiple hours after doing Murph.
As Rx'd 7:42
Did this as Rx'd on 3/17 multiple hours after doing Murph
Used padding under head to elevate, and didn't time exactly. I was just happy to complete it. Took about an hour.
Started with CFWU -dips
did handstand pushups leaning against wall.
Subbed 3 dips for each ring dip.
Did push ups as rx'd.
handstand push ups on wall 21-15-9
push ups 21-15-9
as rx'd but not pretty
21-15-9 reps: Handstand push-ups feet on bar
Subbed 3-for-1 bar dips for the rings. Otherwise, as RX'd.
I suck at handstand pushups.
done at crossfit after coaching
first round 6 minutes. 8 HSPU in a row to start I was excited about a possible sub 10 JT. Yeah right.
Round 2 took 6 minutes.
Round 3 took 6 minutes. all HSPU were singles on round 3.
range of motion was pretty good on HSPU and ring dips. Maybe a few close ones, but all were good depth.
done at crossfit after coaching
round 1 was 6 minutes. 8 HSPU in a row to begin. I was thinking a sub 10 time. Yeah right.
Round 2 6 minutes
Round 3 was 6 minutes. All HSPU were singles
18:37. Good but not perfect range of motion on all reps.
HSPU were Negatives head to ground.
As rx'd - head to floor HSPU, chest to deck pushups, deep ring dips
13:02 - big time muscle failure
subbed 1.5 pd kb swing for ring dips
need to do more ring dips and handstand pushups
Did 21-15-9 of HSPU Negatives, Dips into chairs (1:1), Standard Push-ups.
t = 20:19 = 8:17(21s) + 7:48(15s) + 4:13(9s)
Copy Kris' comments above mine
CFWU: 3 Rounds of 10
• Sansom Stretch, OHS, Sit-ups, Back Ext., Pull-ups, Push-ups
WOD: 21-15-9 Reps of:
• Modified Handstand Push-ups
My arms were shot after the 21 modified handstand push-ups. So for the Dips, I could only do one at a time. Yet, I still managed to complete all the prescribed reps.
Subbed 3 bar dips for each ring dip
struggled with a strained delt...but still didn't cheat the reps.
15 hspu w/band
9 hspu w/band
Shocking that I pr'd considering how infrequent my WOD's have been the past three months. HSPU's self-assisted w/ feet on rack. These have gotten much better. Ring dips accounted for most of the time.
13:22 Sub 3 bar dips for 1 ring dip
HSPU on wall but partial
cfwu x3 sans dips
hspu on ghd
27M 6'5" 225#
sucked it up. hspus assisted.
21-,15, 9-rep rounds of
HSPU - assisted, heels over bar
21-rep round: 6:05
15-rep round: 13:00
I've done this one before, but didn't post; I'm pretty sure my time was 23 minutes and change with the same modifications but also having to race across globogym and fight for the dip station. Thank God I found a box to work out at!
HSPU - easiest of all 3, obviously need to decrease assistance: 21 unbroken/5-6-4/5-4
Dips - worst! longest set: 5, most 1-3
Push-ups - also bad! longest set: 5, most 2-3
Pulling in left anterior delt/right scalenes in last round (interesting - it's usually the opposite sides...).
sub. ring dips for regular - 1:3
subbed regular dips
CFWU x 3
HSPU: 21-15-9 (down to 2 books)
RD: 21-15-9 (1 band)
Still got full-body DOMS from Barbara 2 days ago.
Finally got to use rings for a w/o
HSPU with feet on level 2 on squat rack safety bar
First time doing J.T.
double the dips -- no rings
Toe to the wall hand stand push-ups. I can probably try heel to the wall next time.
No rings, doubled the reps and did regular dips.
I forgot my time...
20:20 as rx'd
hspu limiting factor here...
HSPU (Feet on bench - my hardest progression)
14.07 Oct of 2007
hand stand pu on rack
just got back from a week of drinking at the beach. not a good feeling.
rom on the hspu's was pretty bad, dips and pushups were good.
Hooked feet around bar on Smith machine when I could no longer do HSPU. 11 HSPU 1st rnd, O 2nd rnd, and 1 last rnd.
071007 - 18:14 (nice improvement)
I am new to crossfit so I was hoping someone would answer 2 of my questions.
First: Is their a subsitute for handstand pushups because at the moment I can not do any. I can't really even do a handstand.
Second: Are the wods the only thing you are supposed to do each day, or are they part of a broader workout plan?
Thanks guys. Hope all is well.
Subbed with shoulder presses - shoulder injury can't do handstand pushups right now not enough stability, used a chair for the dips.
sub'd modified HSPU
No rings so bar dips weighted with 10kg
Total time: 9:27
Round 1: 2:30
Round 2: 4:09
Round 3: 2:46
did a chest-intensive workout the day before, big mistake.
-HSPU modified feet on smith machine
-bar and bench dips subbed for ring dips
-push ups as rx'd
CFWU - 3. No dips. No HSPU. Superman. Burgener.
Did 7 dead hand pu 2nd & 5 3rd.
HSPU disapp. Did all as Rx'd except 6-10 on 2nd round. Did these on decline bench.
used smith machine for assisted HSPU, otherwise as rx'd
As rx'd, except my HSPUs were really feeble. My head touched the floor only on the first few.
reg dips 1 for 1
33 yom 200 lbs.
Regular dips. Otherwise as rx'd
First set of handstand push UPS=12
The Reverend: 200/M/6'/31
(after reading the above, my form on HSPU and Dips needs to improve)
worked out @ 14's.
for hspu put feet on bar.
for dips. used bench with feet on stool
did regular pushups, except for last 5, did them with knees on floor.
Subbed regular dips for ring dips. ROM on HSPUs was getting ugly towards the end.
as Rx'd 28:44. pretty sure HSPU's are not as strong as they should be. didn't feel the intensity because my shoulders needed recovery time so afterwards did
Single-Arm Grace with 95 lbs
legs on bench for HSPU
last few reps of dips on sets 2n3 were on bar 3:1
last couple reps of Push Ups gave up due to left shldr pain
cfwu x 1 minus dips
2nd & 3rd round had to do partial hspu
Hitched feet over a bar for the HSPUs.
13:33 as RX'D
HSPU = death
meyer- 12:11 as Rx'd stomach to wall- next time back to wall- on paralletees
did it, HSPU knees on table
no time recorded
*HSPU not full rage
as rx'd (partner holding feet on HSPU)
Full ROM HSPU's
Full ROM HSPU's
Scaled to porch. Subbed 50lb dbs for HSPU.
I get it, we can push on stuff.
Made up squats from yesterday before, 330lb PR!!!! With on hell of a head turning grunt!!! Buddy doing preacher curls next to the squat rack gave me a look hahaha
The Marines from Okinawa, Japan are loving the Work out. They can’t believe something so simple could be so challenging. Sempe Fi DO or DIE!!!
Subbed regular bar dips for ring dips one to one
Modified HSPU with toes on elevated bar
I messed up this work out on Sunday, 090802- massive stupidity on my part- so I did it again today properly for a time of 8:02. No rings so I had to do 63/45/27 dips. HSPU were done with the feet against the wall but the first set banged out all 21 in one go. It was all downhill after that.
12:47(PR) as Rx'd with strict ring dips.