March 15, 2009

Sunday 090315


21-15-9 reps of:
Handstand push-ups
Ring dips

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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!


Comment #1 - Posted by: fitryder at March 14, 2009 8:12 PM

looking forward to this

Comment #2 - Posted by: chris at March 14, 2009 8:13 PM

Freaking Sweet! Can't wait to tear it up!

Comment #3 - Posted by: Nate/20/m/195/6'2 at March 14, 2009 8:13 PM

At last ... some change ... sir yes sir ... I'll try to beat my old 8min29 time ... can't wait

Comment #4 - Posted by: AlexBureau at March 14, 2009 8:14 PM

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!

Comment #5 - Posted by: Eric Gohl 22/5'10/161 at March 14, 2009 8:16 PM

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.

Comment #6 - Posted by: mike at March 14, 2009 8:18 PM

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!!!!!


Comment #7 - Posted by: s'more at March 14, 2009 8:19 PM

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.

Comment #8 - Posted by: AllisonNYC in VB_24/5'2/115 at March 14, 2009 8:23 PM

nice knowing you, shoulders.

Comment #9 - Posted by: joeybear at March 14, 2009 8:23 PM


Comment #10 - Posted by: Herm @ NORCAL Qualifier (CF Los Altos) at March 14, 2009 8:23 PM

sub kegstand push-ups

Comment #11 - Posted by: colossal crunch at March 14, 2009 8:26 PM

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...

Comment #12 - Posted by: Adam Rogers at March 14, 2009 8:32 PM

Something easy on the grip and hands at least! Arms and shoulders are not going to like me after this:)

Comment #13 - Posted by: deppe at March 14, 2009 8:34 PM

Ohh this just looks great...first time doing this WOD...

Comment #14 - Posted by: Justo at March 14, 2009 8:36 PM

Great Pic :-)

Have Fun, Train Hard,


Comment #15 - Posted by: Billy Olympic Crossfit at March 14, 2009 8:36 PM

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

Comment #16 - Posted by: Kristofer at March 14, 2009 8:50 PM

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.

Comment #17 - Posted by: TomG_Philly at March 14, 2009 9:03 PM

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.

Comment #18 - Posted by: Herm @ NORCAL Qualifier (CF Los Altos) at March 14, 2009 9:04 PM

sub pullups for ring dips. at level 1 oly cert this weekend


Comment #19 - Posted by: Rookie - Crossfit Gold Coast at March 14, 2009 9:05 PM

CrossFit Kids Preschool is by far the most fun.

Comment #20 - Posted by: Jeff at March 14, 2009 9:07 PM

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 :)

Comment #21 - Posted by: Justin at March 14, 2009 9:39 PM

Damn it, I have to get rings. I'm not looking forward to 63-45-27 parallel bar dips...

Bring it!

Comment #22 - Posted by: Ransom at March 14, 2009 10:21 PM

Dang it, I have to get rings. I'm not looking forward to 63-45-27 parallel bar dips...

Bring it!

Comment #23 - Posted by: Ransom at March 14, 2009 10:22 PM


head to ground hand stands pushups (with spotter)
full depth dips
chest to ground pushups


Comment #24 - Posted by: fitryder at March 14, 2009 10:22 PM

ugh.. I have to get rings. I'm not looking forward to 63-45-27 parallel bar dips...

Bring it!

Comment #25 - Posted by: Ransom at March 14, 2009 10:23 PM

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.

Comment #26 - Posted by: Ransom at March 14, 2009 10:25 PM

(looking at pic...) Is that the new Soulja Boy dance?!?

LoL... sorry I say that for everything.

3-2-1 U!!!!!!

Comment #27 - Posted by: Daniel Krull at March 14, 2009 10:26 PM


Comment #28 - Posted by: mps at March 14, 2009 10:48 PM

Used smith machine for assisted HSPUs otherwise as RX'd

Starting to get the hang of this whole thing...

Comment #29 - Posted by: Billy in Iraq at March 14, 2009 10:56 PM

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.

Comment #30 - Posted by: kev at March 14, 2009 11:01 PM

#20- Totally agree Jeff. I don't know who has more fun; the trainers or the CrossFit Kids Preschool class!

Comment #31 - Posted by: Debbie at March 14, 2009 11:43 PM

Awesome preschool kids video.

Comment #32 - Posted by: penty at March 14, 2009 11:52 PM

Second WOD of the day - catching up.

Scaled to BrandX Pack: HSPU Prog., Bar Dips, Push-Ups.



Comment #33 - Posted by: lelak at March 15, 2009 12:04 AM

Hi All!!

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!!!


Comment #34 - Posted by: Carter Jee at March 15, 2009 12:34 AM

Oh here comes the pain for the shoulders!

Comment #35 - Posted by: Doug B. at March 15, 2009 12:48 AM

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

Comment #36 - Posted by: Euan CrossFit Unreal-Melb-Aus at March 15, 2009 1:02 AM

Also just for interesting stats:

Total weight squatted (back/front) this 3 wod cycle:

= 4980kgs or 10979pds or my car x 3.2 :-)

Comment #37 - Posted by: Euan CrossFit Unreal-Melb-Aus at March 15, 2009 1:12 AM

total weight pulled = 7474kgs 16479pds appx

total weight pushed = 14793kgs 32612pds appx

Comment #38 - Posted by: Euan CrossFit Unreal-Melb-Aus at March 15, 2009 1:21 AM

33/M/6'00"/195 Kuwait

12:04 as rx'd

Comment #39 - Posted by: Jeremy C at March 15, 2009 1:29 AM

total weight displaced with upper body in last 2 WODS = 22267kgs 49090pds in under 35mins

Comment #40 - Posted by: Euan CrossFit Unreal-Melb-Aus at March 15, 2009 1:33 AM

10:35 - did handstand push ups with feet on weight rack. Jumping dips.

L = 7:20 situps instead of hspu, jumping dips

Comment #41 - Posted by: Adam - Brisbane at March 15, 2009 1:38 AM

Excited for this one!!!!

hoping to get under 10 mins!!!!

Bring it on BABY!!!!!!!!

Comment #42 - Posted by: WidowMaker at March 15, 2009 1:58 AM

17.06 with hspu against wall

Comment #43 - Posted by: Marc at March 15, 2009 2:10 AM

J.T. is logged inside under the dedicated category "CrossFit Heroes". Median time all is 12:06

Age group brackets are posted on the main page.


Comment #44 - Posted by: bill patton at March 15, 2009 2:12 AM

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!


Comment #45 - Posted by: Stephen Anderson at March 15, 2009 2:48 AM

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!

Comment #46 - Posted by: fitryder at March 15, 2009 2:54 AM


HSPU done in pike position, supported. Ring dips done with a jump.

Comment #47 - Posted by: Jezza 39/M/6'3"/217 at March 15, 2009 3:44 AM


Comment #48 - Posted by: kg at March 15, 2009 3:50 AM

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!

Comment #49 - Posted by: dan in warminster, pa at March 15, 2009 3:52 AM

Re: #22
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.

-J. Woods-

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.


Comment #50 - Posted by: Atl_Woody at March 15, 2009 4:17 AM

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 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!

Comment #51 - Posted by: OneFastBird21 at March 15, 2009 4:33 AM


- 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:

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

Comment #52 - Posted by: Kristofer at March 15, 2009 4:44 AM

as rx'd 22.52. really pleased because i didnt even think i would finish this

Comment #53 - Posted by: Tom 19/m/5'11/75k at March 15, 2009 4:49 AM

This looks like fun, still gotta do yesterdays though, VERY SCARED.

Comment #54 - Posted by: John-in-Jersey 34/6'0/190 at March 15, 2009 4:54 AM

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

Comment #55 - Posted by: Atl_Woody at March 15, 2009 4:58 AM

Man i wanna be a kid again

Comment #56 - Posted by: Nick at March 15, 2009 5:07 AM

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.

Comment #57 - Posted by: NickS. at March 15, 2009 5:09 AM

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 .

Comment #58 - Posted by: B peek at March 15, 2009 5:18 AM

HSPU were rough today.

Comment #59 - Posted by: chris l at March 15, 2009 5:36 AM


21-15-9 reps of:
Handstand push-ups
Ring dips

7:03 Rx'd

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.

Comment #60 - Posted by: JacobSZ at March 15, 2009 5:37 AM


HPU's head touches the ground

ring dips

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!

Comment #61 - Posted by: WidowMaker at March 15, 2009 5:51 AM


As Rx'd


First time doing this WOD, what a brutal combination.

Comment #62 - Posted by: EOMFD at March 15, 2009 5:53 AM

Something more realistic to my level would be like this:


Oh well, all I have to say to this is 3-2-1 GO!

Comment #63 - Posted by: Andoryu in JAPAN at March 15, 2009 5:55 AM

21 - 4:37
15 - 5:58
9 - 4:00

Comment #64 - Posted by: Nickosaurus at March 15, 2009 6:17 AM



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.

Comment #65 - Posted by: Memuc at March 15, 2009 6:22 AM

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.

Comment #66 - Posted by: Victory Comm at March 15, 2009 6:22 AM

HSPU nose to ground

Comment #67 - Posted by: Jeff & Charity @ CFSnohomish at March 15, 2009 6:28 AM

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

Comment #68 - Posted by: Julian at March 15, 2009 6:31 AM

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!

Comment #69 - Posted by: Becky Rogers at March 15, 2009 6:34 AM

14:39 PR

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.

Comment #70 - Posted by: Nolan at March 15, 2009 6:35 AM

16:71 RX'D. Ouch.

Comment #71 - Posted by: Zac at March 15, 2009 6:41 AM

Hey everyone,

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...



Comment #72 - Posted by: Justin at March 15, 2009 6:49 AM


Comment #73 - Posted by: crusty chuck at March 15, 2009 6:57 AM

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?
Thanks all!

Comment #74 - Posted by: Beebs at March 15, 2009 7:00 AM

12mins 47

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!

Comment #75 - Posted by: Laurence of Arabia at March 15, 2009 7:00 AM


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!

Eric gohl--


tear it up boys!

Comment #76 - Posted by: fat tony at March 15, 2009 7:07 AM

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.

Comment #77 - Posted by: Jeremy Troy/m/23/6'0/153 at March 15, 2009 7:25 AM

#52 OneFastBird21
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.

#74 Beebs
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!).

Comment #78 - Posted by: Eric Gohl 22/5'10/161 at March 15, 2009 7:28 AM

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.

Comment #79 - Posted by: Zach at March 15, 2009 7:29 AM

#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

time: 12:47

#72 work handstands for wrist flexibility

Comment #80 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at March 15, 2009 7:32 AM

Time: 9:10

HSPU were head to abmat. Wow -this workout was much harder than expected!

Comment #81 - Posted by: Russ of CrossFit Persevere m /45 / 6'/ 175 at March 15, 2009 7:33 AM

"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!

Comment #82 - Posted by: Herm at March 15, 2009 7:34 AM

#74 Beebs

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

Comment #83 - Posted by: Jeff - Bucks County at March 15, 2009 7:35 AM


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.


Comment #84 - Posted by: Eric E at March 15, 2009 7:40 AM

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-

Comment #85 - Posted by: mike d at March 15, 2009 7:44 AM

Beebs, you do 21 of each, then 15 of each, then 9

Comment #86 - Posted by: Fmzac at March 15, 2009 7:50 AM

wow, sub ring dips for 3x bar dips.. first day with crossfit, super excited!!!

Comment #87 - Posted by: brian at March 15, 2009 8:02 AM

Loved the CF Preschool video. When do the adults get a WOD like this? :-)

Comment #88 - Posted by: Rodil - Diablo CrossFit at March 15, 2009 8:04 AM

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?

Comment #89 - Posted by: Chason 45/m/6'/190 at March 15, 2009 8:04 AM


Comment #90 - Posted by: Hale at March 15, 2009 8:07 AM


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.

Comment #91 - Posted by: David Sailor at March 15, 2009 8:07 AM


Still working on my ROM on the HSPU. I would say I am at 85% ROM.

Comment #92 - Posted by: Hughes M/32/230/69" at March 15, 2009 8:20 AM

as Rx'd


Comment #93 - Posted by: SMC/25/M/205/5'10 at March 15, 2009 8:38 AM

10:45 as Rx'd, need to work on my ROM a little, but it was pretty much there.

Comment #94 - Posted by: matteucs at March 15, 2009 8:39 AM

Handstand push-ups 21-15-9
regular dips 63-45-27
Push-ups 21-15-9
Time- 11:45
Whipped from yesterdays 225 towel pull ups!

#88- Have them do CF & CFE. Lots of resources on these sites as well to support.

Comment #95 - Posted by: dc3 at March 15, 2009 8:41 AM

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#
push ups

Last set of push ups were singles. Talk about completely wrecking my upper body :)

Comment #96 - Posted by: Staci at March 15, 2009 8:43 AM

Had to to reg bar dips X 3. No Rings



Comment #97 - Posted by: Mark - New Orleans m/41/150#/5'7" at March 15, 2009 8:47 AM


12:08 WOW! im going to get so much ass cuz of my sweet f-ing time!!!

Comment #98 - Posted by: KevenN at March 15, 2009 8:52 AM

m/26/5'8"/aprox. 140#


first time doing HSPU in months. ROM was not where I wanted it.


Comment #99 - Posted by: ES in MA at March 15, 2009 8:54 AM

All for the memory of JT -

As Rx'd

THAT was a killer!

Comment #100 - Posted by: bill m/50/213/72 at March 15, 2009 8:56 AM

Still sick, so worked on hspus and bench press technique

Comment #101 - Posted by: babs/29/135/5'4"/f - CFN at March 15, 2009 8:58 AM


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!

Comment #102 - Posted by: Playground Cindy (F/31/128/6') at March 15, 2009 8:58 AM

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?



Comment #103 - Posted by: Henry at March 15, 2009 9:10 AM



Comment #104 - Posted by: CK at March 15, 2009 9:12 AM


15:53, a PR by 8:30

Comment #105 - Posted by: Esteban - CrossFit Nasti at March 15, 2009 9:12 AM


sub hspu for just the flip ups

Comment #106 - Posted by: nick smith at March 15, 2009 9:13 AM


rx'd 13:30. shoulders smoked

did heavy deadlifts, legs before

Comment #107 - Posted by: jaymiles, chicagoland at March 15, 2009 9:15 AM

Posted from FGM
HSPU (1st feet on bar, 2nd/3rd knees on chair)
Dips (no assist)

Comment #108 - Posted by: Matt at March 15, 2009 9:20 AM


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.


Comment #109 - Posted by: Chris O m/28/175 at March 15, 2009 9:20 AM


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.

Comment #110 - Posted by: Ed CFNF at March 15, 2009 9:24 AM

#107 is me (for searching later on).

For some reason Fight Gone Mobile dropped the "P" from my name when I posted.

Comment #111 - Posted by: MattP (m/47/5'11/175) at March 15, 2009 9:27 AM


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


Comment #112 - Posted by: john g at March 15, 2009 9:32 AM

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)
Push Ups

Time: 12:13

Comment #113 - Posted by: Justo at March 15, 2009 9:40 AM


first time doing ring dips, ouch

Comment #114 - Posted by: Jeff 21/5'7/150 at March 15, 2009 9:42 AM

as rx 5:23

Comment #115 - Posted by: Luebbers at March 15, 2009 9:49 AM

as rx 5:23

Comment #116 - Posted by: Luebbers at March 15, 2009 9:50 AM

13:34 handstands sucked

Comment #117 - Posted by: Charbs 185/m/23 at March 15, 2009 10:01 AM

as Rx'd


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!"

Comment #118 - Posted by: joey at March 15, 2009 10:02 AM

Sunday musings...

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...

Comment #119 - Posted by: bingo at March 15, 2009 10:03 AM


J.T. hits my biggest weakness.
subbed 85# PP for HSPU

Comment #120 - Posted by: epicurious at March 15, 2009 10:07 AM

10:22 as rx'd

Comment #121 - Posted by: DoitUP 23/m/5'10"/170 at March 15, 2009 10:10 AM

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.

Comment #122 - Posted by: F15E_WSO _M/46/6'/175 at March 15, 2009 10:20 AM

M/26/157lb/ 172cm

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.

Comment #123 - Posted by: danny_pti England at March 15, 2009 10:24 AM


sub 115# Shoulder Press for HSPU
bar dips-kipping and jumping
push ups

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.

Comment #124 - Posted by: Halvy51 at March 15, 2009 10:27 AM

Regular dips

Comment #125 - Posted by: Jimmy Fitness at March 15, 2009 10:27 AM

HSPU - 3/4 range of motion against the wall
Bar dips
Push ups


Comment #126 - Posted by: Jeff F at March 15, 2009 10:34 AM

3 to 1 assisted dips for ring dips
had a 15 min rest between 1st and 2nd round

Comment #127 - Posted by: I_M_Sam at March 15, 2009 10:37 AM


range of motion was weak on hspus, but otherwise as rx'd -- still hurting from yesterday's...


Comment #128 - Posted by: ryan william at March 15, 2009 10:42 AM


As rx'd 13:50

extremely disappointed with this time, room for huge improvement I guess!

Comment #129 - Posted by: Chris W. at March 15, 2009 10:45 AM

JT as rx except for the time part, not feeling it today 18:00, feel I should PR next time

Comment #130 - Posted by: dan colson at March 15, 2009 10:46 AM

cfwu x 3(-)dips
scaled (assisted HSPU, bar dip)

Comment #131 - Posted by: israel at March 15, 2009 10:50 AM

33 yom 220 bwt

wod slightly modified
21-15-9 of
hspu to 2 stacked 10# plates
ring dips
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

level 12
total miles 5.45 on upright bike

Comment #132 - Posted by: brian t at March 15, 2009 10:52 AM


*No rings, so subbed double amt straight bar dips*

Love the HSPU's

Comment #133 - Posted by: Joshua Reeder at March 15, 2009 10:52 AM

WOD done as rxd
followed with the back squats I missed earlier in the week.

Comment #134 - Posted by: gale at March 15, 2009 10:53 AM


6:01 Rx'd with rings

Comment #135 - Posted by: Jake at March 15, 2009 10:56 AM


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.

Comment #136 - Posted by: ryan u. at March 15, 2009 11:01 AM



brutal combo

and just because I thought this would be fun to end all:

2 Rds

10 double unders
15 sit ups with 25# behind the head
5 75# snatch

DT Missoula Mt

Comment #137 - Posted by: dtmissoula at March 15, 2009 11:04 AM

Regular dips

Comment #138 - Posted by: Jimmy Fitness at March 15, 2009 11:05 AM

as rx'd


Comment #139 - Posted by: Todd S at March 15, 2009 11:07 AM


Comment #140 - Posted by: Stryker PantherCrossfit_23/M/135/5'4 at March 15, 2009 11:09 AM


First round as Rx'd, then tris were too smoked, so I subbed HSPU progression with feet elevated.


Comment #141 - Posted by: Nick Wise at March 15, 2009 11:11 AM


first time for J.T.

HSPU's forehead to ground, near wall for balance.
Ring Dips

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.


Comment #142 - Posted by: brian p at March 15, 2009 11:20 AM

WOW 16:57
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

Comment #143 - Posted by: Gabriel Wright at March 15, 2009 11:21 AM


Comment #144 - Posted by: Jacinto Rodríguez Piedra at March 15, 2009 11:21 AM

subed push ups for hand stand push ups, lame sub I know but oh well 12 mins

Comment #145 - Posted by: jshep at March 15, 2009 11:23 AM

as rxd

14.20 back in October 07 was last time

today 10.35

Comment #146 - Posted by: OSV m/5'10"/165#/43 at March 15, 2009 11:26 AM

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.

3-2-1 Go

Comment #147 - Posted by: Swany at March 15, 2009 11:28 AM

hspu down to about 10cm off the floor
jumping ring dips

Comment #148 - Posted by: juro at March 15, 2009 11:32 AM

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.

Comment #149 - Posted by: Go Blue Hens at March 15, 2009 11:34 AM

CFWU- minus pu's
pull up's instead of ring dips

Comment #150 - Posted by: verve at March 15, 2009 11:35 AM


Comment #151 - Posted by: Brad at March 15, 2009 11:39 AM

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.

God Bless.

Comment #152 - Posted by: John-in-Jersey 34/6'0/190 at March 15, 2009 11:39 AM

Fit mom in ct , I missed it did you get a firm diagnosis on your shoulder?

Comment #153 - Posted by: B peek at March 15, 2009 11:41 AM

Subbed pushups with my feet on the fifth step for handstand pushups, plus a little push off the floor for the ring dips.


Comment #154 - Posted by: Goat 32/M/186/6' at March 15, 2009 11:47 AM

tough one!!!!!!!! i felt great today because y had to sub yesterdays

"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

Comment #155 - Posted by: s'more at March 15, 2009 11:47 AM

Used green and yellow band for the HSPUs.


Comment #156 - Posted by: Kevin Wood - CrossFit Moncton (27/6'3/180#) at March 15, 2009 11:48 AM

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

Let me know.

Comment #157 - Posted by: Cricket at March 15, 2009 11:54 AM


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.

Time: 27:03

Comment #158 - Posted by: Ransom at March 15, 2009 11:55 AM

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.

Comment #159 - Posted by: Thomas Baklayan at March 15, 2009 11:55 AM

As RX'd: 12:46

Wow does it go from a decent challenge to seemingly impossible after the first set of ring dips.

Comment #160 - Posted by: Dave 36/m/68"/173 at March 15, 2009 12:01 PM


Some ROM issues on the last few HSPUs

Comment #161 - Posted by: KSC at March 15, 2009 12:02 PM



Comment #162 - Posted by: amped 34/M/190/6' at March 15, 2009 12:03 PM


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

Time 7:24

Comment #163 - Posted by: Gerard McAuliffe at March 15, 2009 12:06 PM


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.


Comment #164 - Posted by: Brian Panther CrossFit at March 15, 2009 12:07 PM



Comment #165 - Posted by: patrick at March 15, 2009 12:15 PM

As rx'd
HSPU sucked

Comment #166 - Posted by: justaman - liberty sc at March 15, 2009 12:17 PM

#154 Cricket,

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.

Comment #167 - Posted by: John-in-Jersey 34/6'0/190 at March 15, 2009 12:20 PM

Subbed 2:1 bar dips for ring dips.
Remainder as Rx'd

Time 18:56

Comment #168 - Posted by: cbrust m/41/68"/195 at March 15, 2009 12:20 PM


21-15-9 reps of:
Handstand push-ups
Ring dips (subbed 63-45-27 regular dips)


Comment #169 - Posted by: Delahunty at March 15, 2009 12:22 PM


as rx'd


Comment #170 - Posted by: Nipur at March 15, 2009 12:22 PM

#164 John-in-Jersey

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

Comment #171 - Posted by: Cricket at March 15, 2009 12:25 PM

10:16 subbed bar dips for ring dips and self-assisted hspu much harder than I thought it would be

Comment #172 - Posted by: Tyler Scott at March 15, 2009 12:29 PM

as rxd

Comment #173 - Posted by: Jonblaze at March 15, 2009 12:32 PM

13:25 Last 5 HSPUs assisted with hooked legs.

Comment #174 - Posted by: sbennett at March 15, 2009 12:34 PM

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...

Comment #175 - Posted by: Mike Mc 30/5'9"/172# CrossFit Emerald Coast at March 15, 2009 12:34 PM

As Rx'd 16:05. Bad ROM on HSPU but getting better. ring dips sucked today after the other day!!

Comment #176 - Posted by: Ramsland @ Liberty m/22/5'10/174 at March 15, 2009 12:38 PM

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.

Comment #177 - Posted by: Esven at March 15, 2009 12:42 PM

Rx 16:23

Comment #178 - Posted by: John Sachs at March 15, 2009 12:44 PM

#168 Cricket,
You a trooper?

Comment #179 - Posted by: John-in-Jersey 34/6'0/190 at March 15, 2009 12:45 PM

#176 John-in-Jersey

Good call

Comment #180 - Posted by: Cricket at March 15, 2009 12:48 PM

As Rx'd


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.

Comment #181 - Posted by: Kimberly Phan 27/F/115 CrossFit Emerald Coast at March 15, 2009 12:48 PM

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

Comment #182 - Posted by: s'more at March 15, 2009 12:50 PM


Not Rx'd
Subed HSPU for 85lbs sitted Push-Press

Comment #183 - Posted by: Ian at March 15, 2009 12:55 PM

Band assist on HSPU

Band assist PU
modified pike for HSPU
Dips on parallets

Comment #184 - Posted by: RicT at March 15, 2009 12:56 PM

# 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 with CF.

Comment #185 - Posted by: Cricket at March 15, 2009 12:56 PM

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.

Comment #186 - Posted by: kevin o at March 15, 2009 12:57 PM


I sent you an e-mail

Comment #187 - Posted by: Cricket at March 15, 2009 12:58 PM


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.


weak balling

Comment #188 - Posted by: JohnFahn at March 15, 2009 1:03 PM

M 29 y/o 6'0 213 lbs
As rx'd 11:12

Comment #189 - Posted by: Chris at March 15, 2009 1:03 PM

20:18 HSPU's 2.8 inches less than full ROM

Comment #190 - Posted by: Hari at March 15, 2009 1:04 PM

As Rx'd 11:08
ROM not to floor on last set of HSPUs

Comment #191 - Posted by: Alan at March 15, 2009 1:05 PM

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.

Comment #192 - Posted by: shawn hultquist at March 15, 2009 1:11 PM

#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.


Comment #193 - Posted by: Fit Mom's Mom at March 15, 2009 1:11 PM



Comment #194 - Posted by: Charles K. at March 15, 2009 1:12 PM

11:40 as Rx'd

Comment #195 - Posted by: Danny_6'_200 at March 15, 2009 1:15 PM

sub elevated pushups, dips, = 15 min

Comment #196 - Posted by: Tamas at March 15, 2009 1:17 PM

24:14... I sucked it up
sub= 3-1 dips
started strong, and that is it.

Comment #197 - Posted by: magnus 23/5'8"/150 at March 15, 2009 1:19 PM


WOD as rx'd 13:47

My shoulders are cooked, less than 24hr since last workout. Im dead.

Comment #198 - Posted by: Gimpy at March 15, 2009 1:20 PM


12:36 as Rx'd (PR)

First 21 HSPU's unbroken but all singles after. Got full elbow lockout on every single rep.

Comment #199 - Posted by: CHAD_ETOWN at March 15, 2009 1:28 PM

#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

Comment #200 - Posted by: s'more at March 15, 2009 1:32 PM

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.

Comment #201 - Posted by: AllisonNYC in VB_24/5'2/115 at March 15, 2009 1:35 PM

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.

Comment #202 - Posted by: michaelg at March 15, 2009 1:49 PM

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.

Comment #203 - Posted by: Sean M. Paquet at March 15, 2009 1:50 PM

Subbed 3 dips for every 1 ring dip. Those take forever.


Comment #204 - Posted by: Benny1 at March 15, 2009 1:54 PM

11:09 with kipping HSPU's. I really need to get better at those.

Comment #205 - Posted by: Zach Miller_PantherCF_20/5'11''/182 at March 15, 2009 1:56 PM

*I meant to say 11:50 for my time.

Comment #206 - Posted by: Zach Miller_PantherCF_20/5'11''/182 at March 15, 2009 1:58 PM


ROM for hspu was bad, didn't do full extension up on ring dips either. Pretty bad form overall.


Comment #207 - Posted by: Clack_Attack at March 15, 2009 2:01 PM


TIME: 9:40 AS RV'D





Comment #208 - Posted by: ROBERT SUTHERLAND at March 15, 2009 2:02 PM

cfwu x3
bwu x3

sub pike push up of 5' bar
ring dips 1st rnd, sub dips 2nd and 3rd


Comment #209 - Posted by: hiflyer51 at March 15, 2009 2:08 PM

subbed 3 dips for every 1....10:52

Comment #210 - Posted by: steve/25/5'7/194 at March 15, 2009 2:10 PM


Feet over 60" bar during HSPU


Arms feel like lead. Good pump, tho'.

Comment #211 - Posted by: Cricket at March 15, 2009 2:14 PM

as rx'd: 8:58

... traps annihilated from yesterays WOD.

Comment #212 - Posted by: Brian "rhabdo" Soriano at March 15, 2009 2:16 PM

13:50 as rx'd.

Comment #213 - Posted by: Umbre at March 15, 2009 2:17 PM

As Rx'd: 19:58
Round of 21 Full ROM on HSPU
Rounds of 15 & 9 not full ROM on HSPU

Comment #214 - Posted by: WP m/44/69in/175 at March 15, 2009 2:22 PM


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!!

Comment #215 - Posted by: Momof3 at March 15, 2009 2:22 PM

CFWU x 3, std reps

Not as Rx'd, feet elevated on rack ~48 inches?

Rest as Rx'd


Comment #216 - Posted by: F15E_WSO _M/46/6'/175 at March 15, 2009 2:22 PM


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

Comment #217 - Posted by: Mike in RSM at March 15, 2009 2:23 PM


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.

Comment #218 - Posted by: Melissa Cvjeticanin CF Mississauga at March 15, 2009 2:24 PM

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.

Comment #219 - Posted by: Josh G at March 15, 2009 2:25 PM

after 2h volleyball
1st set (7:05.17)
21 HSPU - on wall at about 150de
63 dip
21 pushup
2nd set (5:04,16)
15 - 45 - 15
3rd set (3:03,70)
9 - 27 - 9
total (15:13,03)

I can only get better...hopefully!

Comment #220 - Posted by: Go at March 15, 2009 2:26 PM

46/m/71 kg
Part of WOD:
HSPU, feet on bar
3 bar dips
time 25:25

Comment #221 - Posted by: AndersI at March 15, 2009 2:26 PM

#197 s'more

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.

Comment #222 - Posted by: Cricket at March 15, 2009 2:28 PM

23/male/174 lbs

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

Comment #223 - Posted by: John at March 15, 2009 2:32 PM

19:48:50 as required ... loved this WOD

Comment #224 - Posted by: Nick K m/20/6"2/172 at March 15, 2009 2:32 PM

as rx'd,

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.

Comment #225 - Posted by: Pedro Barrera,Scotland at March 15, 2009 2:34 PM

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

HSPU with feet on rack assist
Time: 13:13

Compared to 071007: 15:31 HSPU with feet on rack assist
Foam roll after

Comment #226 - Posted by: Sesoku at March 15, 2009 2:39 PM

made up my own today

44# KB swings
push ups
sit ups
free squats
8:21 it was fun
finished up with the CFE WOD

Comment #227 - Posted by: Sapper41 at March 15, 2009 2:39 PM



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


Comment #228 - Posted by: GU997 at March 15, 2009 2:44 PM


Comment #229 - Posted by: Dave F. at March 15, 2009 2:46 PM

As rxd 7:20
I really struggled with the second and third set of dips
That was very deceiving

Comment #230 - Posted by: Little john at March 15, 2009 2:46 PM


Subbed 3x Jumping Ring Dips, but everything else as Rx'd. Thanks Crossfit!

Comment #231 - Posted by: Nate/20/m/195/6'2 at March 15, 2009 2:49 PM

Going to give this a shot!

Comment #232 - Posted by: cully339 at March 15, 2009 2:53 PM

Love this one...14' 25"

subbed dips for rings... got smoked and love it

Comment #233 - Posted by: Mike at March 15, 2009 2:55 PM

21-15-9 reps of:
Handstand push-ups

33 minutes

Comment #234 - Posted by: praus at March 15, 2009 2:58 PM

#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!

Comment #235 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at March 15, 2009 3:03 PM

as rxed
m 21 180

Comment #236 - Posted by: jacob gallaway at March 15, 2009 3:05 PM

Arthur m/34/5'11"/175:
23:20 - HSPU sucked some serious butt

Julie f/31/4'11"/118:
18:30 - rocked it!

Comment #237 - Posted by: Arthur / Julie at March 15, 2009 3:07 PM



Comment #238 - Posted by: Chris L at March 15, 2009 3:12 PM

#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)

Comment #239 - Posted by: s'more at March 15, 2009 3:13 PM


Easing back in after illness.

AMRAP 20 min.
5 PU
15 Sit-ups

13 + 5 + 5

Comment #240 - Posted by: bingo at March 15, 2009 3:14 PM

FitMom #231

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.

Comment #241 - Posted by: bingo at March 15, 2009 3:16 PM


pike push ups
jumping ring dips


Comment #242 - Posted by: shell at March 15, 2009 3:19 PM

24:00 3:1 ring dip:normal dip ratio butchers time

Comment #243 - Posted by: baker-b at March 15, 2009 3:21 PM


assisted HSPU first 21, subbed 80 lb should press for remaining.

second set of dips where 55lb assisted, rest was as rx'd

Comment #244 - Posted by: creedles m/30/160/5'7" at March 15, 2009 3:24 PM

32:18 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.

Comment #245 - Posted by: SeanB-H M/22/192/6'3 at March 15, 2009 3:24 PM



regular HSPUs, parallette dips, and knee pushups

Comment #246 - Posted by: Jocelyn at March 15, 2009 3:34 PM

6:35 as rxd

Comment #247 - Posted by: LG at March 15, 2009 3:35 PM

Posted wrong time my time is. 11:13

Comment #248 - Posted by: Momof3 at March 15, 2009 3:44 PM

60' no timer

Comment #249 - Posted by: Rockstar at March 15, 2009 3:44 PM

J.T. as RX'd


HSPU slowed me down. Ring dips were strong, and push ups sucked but were relatively quick

Comment #250 - Posted by: Tpost415 at March 15, 2009 3:45 PM

12.46:23 as rx'd

Comment #251 - Posted by: cory at March 15, 2009 3:46 PM

cfwu x 3 (-pushups, -dips)


did hspu's with feet on top of rolling toolbox.

Comment #252 - Posted by: Chris J (m/38/5'11/172) at March 15, 2009 3:47 PM

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.

Comment #253 - Posted by: Cam at March 15, 2009 3:50 PM

13:58 rx

Comment #254 - Posted by: PANOS at March 15, 2009 3:51 PM


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.

Comment #255 - Posted by: Bong Bong at March 15, 2009 3:51 PM


as rx'd


Comment #256 - Posted by: matt b grand cayman at March 15, 2009 3:54 PM


assisted hspu
assisted dips gravatron
push ups as rx'd


Comment #257 - Posted by: tarasa b grand cayman at March 15, 2009 3:56 PM


Did JT within the last month at my affiliate, so I decided to make up the "running JT" workout from '090219',

50 ring dips
Run 400m
50 push-ups
Run 400m
Run 400m

20:03 as rx'd. Last 40ish HSPU's done in sets of one

Comment #258 - Posted by: RD at March 15, 2009 3:57 PM




Had to do a lot of ones during last round on dips and hs push ups... shouldve been faster

Comment #259 - Posted by: Jeff_IN at March 15, 2009 3:58 PM

As Rx'd

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!

Comment #260 - Posted by: Eric Gohl 22/5'10/161 at March 15, 2009 4:00 PM

Subbed regular dips and added pull ups, 8:06

Comment #261 - Posted by: Rob at March 15, 2009 4:02 PM

hi Eric Gohl great time big hugs bro....yeah come one OneFastBird21 beat our times as always

Comment #262 - Posted by: s'more at March 15, 2009 4:06 PM

as rx'd

Comment #263 - Posted by: swanson at March 15, 2009 4:07 PM

and Eric Gohl sometimes that extra things works bro just sometimes i felt it today

Comment #264 - Posted by: s'more at March 15, 2009 4:07 PM


did jackie today. (post oly cert wod)

as rx'd: 6:41 pr

Comment #265 - Posted by: ken c at March 15, 2009 4:11 PM

moving from dips to pushups was a lot tougher than anticipated! Pathetic time.


Comment #266 - Posted by: chris Glatz at March 15, 2009 4:15 PM

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!

Comment #267 - Posted by: Eric Gohl 22/5'10/161 at March 15, 2009 4:16 PM


As rx'd all hspu forehead to floor
All dips unbroken very nasty after
1st round on hspu's


Comment #268 - Posted by: Pukie at March 15, 2009 4:23 PM


as rx'ed - 9:20

hspu's - top of head to floor

Comment #269 - Posted by: jake howard at March 15, 2009 4:26 PM

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:

As RX'd
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

Comment #270 - Posted by: GMT-BOG at March 15, 2009 4:28 PM

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.

Comment #271 - Posted by: Jim D. 48 yom 5'11" 160# at March 15, 2009 4:30 PM


HSPU on 15# Bumpers (+ 1 3/16")
Ring dips shoulder to rings and full lockout
Push-ups chest to deck

time 18:59

extra ROM really came around and bit me on the 2nd round

Comment #272 - Posted by: Joe Venuti 42/M/5'10/178# at March 15, 2009 4:36 PM

HSPU assist bands
Bar dips
Push ups


Comment #273 - Posted by: pgsponge at March 15, 2009 4:39 PM

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

Comment #274 - Posted by: s'more at March 15, 2009 4:41 PM


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

Comment #275 - Posted by: jc at March 15, 2009 4:41 PM

as rx'd


Comment #276 - Posted by: mncross at March 15, 2009 4:42 PM

as rx'd:

12 minutes

Comment #277 - Posted by: Mason at March 15, 2009 4:43 PM

Dumbbell shoulder press 25lb
Bench dips
Push ups

Comment #278 - Posted by: seruval at March 15, 2009 4:43 PM

13:09 as RX
1st time CF!

Comment #279 - Posted by: fatty grad student at March 15, 2009 4:44 PM

Dumbbell shoulder press 25lb
Bench dips
Push ups

Comment #280 - Posted by: chmarti at March 15, 2009 4:44 PM


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.

Comment #281 - Posted by: Chad 25/5'9"/155 at March 15, 2009 4:46 PM

7:19 as RX and congrats to my lil sis "fatty grad student" above on her first CF!!!!

Comment #282 - Posted by: Dangerous Brian at March 15, 2009 4:46 PM

21:00, as rx'd.

The HSPU killed me! Spent 90% of my time on HSPUs.

Comment #283 - Posted by: Troy/6'4'/200/St. Louis at March 15, 2009 4:47 PM

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.

Comment #284 - Posted by: Kelly Moore 45/F/5'/114# at March 15, 2009 4:49 PM

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

Time: 20:52

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.

Comment #285 - Posted by: Mel 35/m/5'10"/175 at March 15, 2009 4:54 PM

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.


Comment #286 - Posted by: TonyTheChiro (40yo, 5'10", 162lb/74kg) at March 15, 2009 4:58 PM


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.

Comment #287 - Posted by: rjf (Since 07-20-07. WOD no. 454) at March 15, 2009 4:59 PM


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?

Comment #288 - Posted by: USC MIDN at March 15, 2009 5:00 PM

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.


Comment #289 - Posted by: TonyTheChiro (40yo, 5'10", 162lb/74kg) at March 15, 2009 5:01 PM


as rx'd:

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.

Comment #290 - Posted by: Alex P at March 15, 2009 5:06 PM




That was brutal

Comment #291 - Posted by: Shunne at March 15, 2009 5:08 PM

subbed 45# kettlebell press for HSPU's after the first 4 HSPU's.

14 mins

Comment #292 - Posted by: Captain Crunch at March 15, 2009 5:09 PM


Comment #293 - Posted by: Edwin 26/M/68"/170 at March 15, 2009 5:19 PM

Couldn't fit a workout in today.

Comment #294 - Posted by: Camille at March 15, 2009 5:21 PM

No access to CF on sundays.... so hit the globo w WOD as Rxd by Herm w mY new St Pattys day shirt on :)
8 rounds
500m row
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!

Comment #295 - Posted by: Cookie at March 15, 2009 5:21 PM


12:38 as rx except used 2" pillow on hspu's

Comment #296 - Posted by: kurt403 at March 15, 2009 5:21 PM


As rx'd:


Comment #297 - Posted by: Rick Cantu at March 15, 2009 5:27 PM

shoulders, tri's and pecs were almost shot at the beginning of this.



Cheating HSPU feet on bench
Regular Dips


Could've done way more or better had I been fresh, pretty dissappointed with time and effort

Comment #298 - Posted by: Tristan - m/26/195 at March 15, 2009 5:31 PM

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!

Comment #299 - Posted by: Cookie at March 15, 2009 5:32 PM


sub'd: 1/2 ROM for HSPU; bar dips; knees to floor push ups


Comment #300 - Posted by: belle at March 15, 2009 5:37 PM


HSPU w/assistance bands.

wow. chest. shoulders. shot.

Comment #301 - Posted by: SAT at March 15, 2009 5:38 PM

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

Comment #302 - Posted by: s'more at March 15, 2009 5:41 PM

Greg A warmup

Scaled JT to BrandX:
The Porch:
15-12-9 reps of:
Handstand push-ups (15, Pike pushups on rings x12, x9)
Ring dips
Ring Push-ups


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

Comment #303 - Posted by: doron at March 15, 2009 5:45 PM


RIP Jeff Taylor.
21-15-9 reps of:
Handstand push-ups
Ring dips

As Rx'd 16:43

Did the CFE workout later in the afternoon since it was nice out.

Comment #304 - Posted by: Reagan at March 15, 2009 5:47 PM

m/29/5'11"/180 lbs

As rx'd, hspu were to 3 inches of the ground.


Comment #305 - Posted by: m boyd at March 15, 2009 5:49 PM

As rx'd: 9:29

This was brutal.
Still need work on my rom for hspu.

Comment #306 - Posted by: Gabe T. M/21/5'7"/160 at March 15, 2009 5:50 PM


hspu time killed me. last set was broken up like this 1-1-1-1-1-1-1-1-1-1!

Comment #307 - Posted by: Grundl at March 15, 2009 5:55 PM

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



Comment #308 - Posted by: BarbJ at March 15, 2009 6:01 PM



as RX'd


Comment #309 - Posted by: Stu at March 15, 2009 6:02 PM

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


Comment #310 - Posted by: dingrr m/51/5'9.5"/175 at March 15, 2009 6:02 PM

#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.

Comment #311 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at March 15, 2009 6:07 PM

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


Comment #312 - Posted by: Anders at March 15, 2009 6:15 PM

15:07. Stinky time, didn't really have it today.

Comment #313 - Posted by: ScottMacArthur at March 15, 2009 6:19 PM


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.

Comment #314 - Posted by: jon h M/47/145 at March 15, 2009 6:19 PM

Fit Mom:

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...

Comment #315 - Posted by: bingo at March 15, 2009 6:19 PM

Rx'd : 19:50

Comment #316 - Posted by: GPerron CFSJ at March 15, 2009 6:21 PM

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

Comment #317 - Posted by: Walker at March 15, 2009 6:25 PM

subbed pushups w/ feet on high table for HSPU's

Comment #318 - Posted by: Matt at March 15, 2009 6:25 PM

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!

Comment #319 - Posted by: Natalie f/21/5'2/135 at March 15, 2009 6:28 PM

Minor subs
wife 7:40
son 10:45
me 10:40
ribs finally not slowing me down, been over two weeks, pain smain that which doesn't kill us....

Comment #320 - Posted by: jp8173 at March 15, 2009 6:34 PM

did 3x normal dips, everything else as Rx'd


Comment #321 - Posted by: Silvs at March 15, 2009 6:38 PM



Comment #322 - Posted by: FnTX at March 15, 2009 6:39 PM

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.

Comment #323 - Posted by: mas 52/M/150 at March 15, 2009 6:40 PM

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

Comment #324 - Posted by: Strong Lil Pony! at March 15, 2009 6:45 PM


Comment #325 - Posted by: Kyle at March 15, 2009 6:48 PM

12:13 as rx'd

Comment #326 - Posted by: Joe m/28/5'10"/188lbs at March 15, 2009 6:48 PM

36 M 168#

As rx'd: 7:36

Comment #327 - Posted by: DWag_AZ at March 15, 2009 6:53 PM


**Subbed regular dips and was failing!


Comment #328 - Posted by: Heidi at March 15, 2009 6:56 PM


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.


Comment #329 - Posted by: Logan at March 15, 2009 6:57 PM

Thought this would be cake! Got to the 15 set of HSPU and had no gas! WTF
17:57 Rx
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

Comment #330 - Posted by: Allie 38/170/M at March 15, 2009 7:00 PM

18:30 hspu's toes to wall

Comment #331 - Posted by: difchip CFGP at March 15, 2009 7:02 PM

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

Comment #332 - Posted by: Sam at March 15, 2009 7:03 PM

As rx'd



Comment #333 - Posted by: Barber36 at March 15, 2009 7:09 PM


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.

Comment #334 - Posted by: Nicky at March 15, 2009 7:16 PM


HSPU Red Band -White Band

Comment #335 - Posted by: Adc (CrossFit Sydney) at March 15, 2009 7:17 PM


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.

Comment #336 - Posted by: Utey at March 15, 2009 7:19 PM

8.1 miles in 1:10 (8:39/mi)


Comment #337 - Posted by: Joshua at March 15, 2009 7:20 PM


Comment #338 - Posted by: luke at March 15, 2009 7:20 PM

12:46 with hspu with toes on bar

Comment #339 - Posted by: Brandon C at March 15, 2009 7:21 PM

bw 165

hspu assisted


+ 24 lb weight vest

Comment #340 - Posted by: paulw at March 15, 2009 7:21 PM

#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.


Comment #341 - Posted by: Fit Mom's Mom at March 15, 2009 7:21 PM

Grand Junction, CO

As Rx'ed - 12:44 min.

Sore from yesterday's WOD and felt weaker than expected...3,2,1,GO!

Comment #342 - Posted by: stickler at March 15, 2009 7:23 PM

#325 Allie and bad english for you bro keep the hard work...

TO'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

3-2-1 GO

Comment #343 - Posted by: s'more at March 15, 2009 7:25 PM

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!!!

Comment #344 - Posted by: s'more at March 15, 2009 7:28 PM

on #338 EVERYBODY it was bad type haha!!

Comment #345 - Posted by: s'more at March 15, 2009 7:29 PM


As Rx'd


Comment #346 - Posted by: seans at March 15, 2009 7:36 PM




Comment #347 - Posted by: jim in tallil at March 15, 2009 7:37 PM

30 min easy jog interspersed with 4 medium-fast 200's for the 10 min metcon.

Comment #348 - Posted by: mas 52/M/150 at March 15, 2009 7:44 PM



Bastardized version, dips were done between 2 chairs with legs held out in front. Like an L-dip...hard as hell!

Comment #349 - Posted by: Corey at March 15, 2009 7:48 PM

#339 s'more

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!

Comment #350 - Posted by: Fit Mom's Mom at March 15, 2009 7:54 PM


2:1 bar dips

Comment #351 - Posted by: lld, F, 125lb at March 15, 2009 8:02 PM


as rx'd

Comment #352 - Posted by: Francis Vu Nguyen at March 15, 2009 8:03 PM

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.

Comment #353 - Posted by: Stan K at March 15, 2009 8:15 PM



First 21 HSPU fairly smooth about 70-80% ROM
Thereafter, closer to about 50-60%

Comment #354 - Posted by: pz at March 15, 2009 8:15 PM


as pxd
cant feel my shoulders

Comment #355 - Posted by: JJ at March 15, 2009 8:23 PM

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.


Comment #356 - Posted by: jakers at March 15, 2009 8:28 PM

As Rx'd 12:23
Thank God for the rest day!

Comment #357 - Posted by: Kneip at March 15, 2009 8:28 PM


Comment #358 - Posted by: Paul A at March 15, 2009 8:34 PM

J.T. as prescribed, time=8:08

Comment #359 - Posted by: M@ at March 15, 2009 8:34 PM

HSPU head barely touching abmat. I tried.

Comment #360 - Posted by: kurtGP-46-154 at March 15, 2009 8:36 PM

I have been out of the loop due to a cold this past week. Didn't feel very strong today.




Comment #361 - Posted by: Jordan...27/175 @ Holloman AFB at March 15, 2009 8:42 PM


14:22 had to switch HSPU on a ladder half way through

Comment #362 - Posted by: Sly Dawg at March 15, 2009 8:44 PM



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.

Comment #363 - Posted by: Mike C. at March 15, 2009 8:52 PM


As Rx'd

Crossfit Wichita Falls

Comment #364 - Posted by: Aaron at March 15, 2009 8:54 PM

17m14s sub'd dips for ring dips

Comment #365 - Posted by: pmac at March 15, 2009 8:57 PM

38m 185
slower than last time. but did i do ring dips last time or bar dips. not noted. make better notes!

Comment #366 - Posted by: dmic at March 15, 2009 8:57 PM


as rx'd 9:10

killer on the triceps!!!

Comment #367 - Posted by: c-loc at March 15, 2009 8:58 PM


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.

Comment #368 - Posted by: Spanky at March 15, 2009 9:11 PM


breakfast: run 45 minutes = 6 miles

work, work

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

WOD: "J.T>"
21-15-9 of:
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)

Comment #369 - Posted by: cleverhandz at March 15, 2009 9:13 PM


Comment #370 - Posted by: RecOnifer at March 15, 2009 9:15 PM

21, 15, 9:

handstand pushups (negatives 2nd and 3rd round)
ring dips (singles 2nd and 3rd round)


Comment #371 - Posted by: johnathon in seattle 27/5'8/155 at March 15, 2009 9:24 PM

#30 Kev:
'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.
Good luck.
Your friendly massage therapist.

Comment #372 - Posted by: Becca at March 15, 2009 9:45 PM

Great Video of the Pre-Kids! Wow they are having a blast. You guys rock!

Comment #373 - Posted by: Dan S. at March 15, 2009 10:12 PM

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!

Comment #374 - Posted by: Xman at March 15, 2009 10:17 PM

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!!!

Comment #375 - Posted by: Mike Shorey at March 15, 2009 10:20 PM

As Rx'd


Anybody else's traps destroyed by the Hang cleans?

Comment #376 - Posted by: Ben- M/21/165 at March 15, 2009 10:24 PM

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)


Comment #377 - Posted by: Apollo Lee at March 15, 2009 10:35 PM

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)


Comment #378 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at March 15, 2009 10:43 PM

as rx'd

Comment #379 - Posted by: vernon "armyflightmedic" at March 15, 2009 10:46 PM

it was alot harder than i thought!

Comment #380 - Posted by: vernon "armyflightmedic" at March 15, 2009 10:47 PM

HSPU head to book
rest as rx'd

Comment #381 - Posted by: Dusty at March 15, 2009 10:58 PM


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.

Comment #382 - Posted by: Brad in Dubai 31/190/5'10'' at March 15, 2009 11:00 PM


substituted 135# push press for handstand pushups for the first 24 reps and then 95# for the last 21 reps.

Comment #383 - Posted by: Aaron Alcock at March 15, 2009 11:30 PM

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.


Take care!

Comment #384 - Posted by: R.Lee_Seattle at March 16, 2009 12:03 AM


Never had a upper body session before i n my life that made me so exhausted.

Comment #385 - Posted by: Toralf at March 16, 2009 12:27 AM


23 HSPU w/feet against wall. rest w/feet over bar.

Comment #386 - Posted by: mwf at March 16, 2009 2:29 AM


as rx'd


Comment #387 - Posted by: Dan - CrossFit Bucks at March 16, 2009 2:39 AM


Comment #388 - Posted by: TomO/42/M/200 at March 16, 2009 2:59 AM


subbed 3 regular dips per ring dip
and the last 9 HSPUs i couldn't do, so i did 15 assisted HSPUs


Comment #389 - Posted by: Coon at March 16, 2009 3:30 AM

As rx'ed. HSPU's very very broken up...and long breaks in between.


Comment #390 - Posted by: Richard 31yom/6'4/95kg at March 16, 2009 3:38 AM


Comment #391 - Posted by: JoeCam 34/M/185 at March 16, 2009 3:39 AM


as rx'd 12:36mins

felt like crap, still hungover from mates bucks party

Comment #392 - Posted by: Tim at March 16, 2009 3:39 AM


as rx'd: 20:28

Comment #393 - Posted by: duane at March 16, 2009 3:47 AM

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

Comment #394 - Posted by: leloïc at March 16, 2009 4:10 AM



long breaks after first round on HSPU's. Can't believe anyone can do that many HSPU without breaks...

as rx'd

Comment #395 - Posted by: Ingo Rasch at March 16, 2009 4:42 AM



last time 8:12. Still sick, but I know that my hspu were much more legit than last time.

Comment #396 - Posted by: rowcoach at March 16, 2009 4:54 AM

Shade under 22 mins

Comment #397 - Posted by: BrightonGeoff_37_78kg at March 16, 2009 5:04 AM


As rx'd

Comment #398 - Posted by: R_Spad at March 16, 2009 5:28 AM

as r'xd

no rings
so i had to do the 3:1 ratio w/dips



Comment #399 - Posted by: smitrock at March 16, 2009 5:29 AM


As rx'd

Comment #400 - Posted by: travis z at March 16, 2009 5:29 AM

last two sets of HSPU assisted on a cat tree. Dips 2 to 1.


So far to go.

Comment #401 - Posted by: brett_from_wylie at March 16, 2009 5:33 AM


Comment #402 - Posted by: JoeP at March 16, 2009 5:46 AM


John 13.50

Comment #403 - Posted by: Rosie in Atl at March 16, 2009 6:19 AM

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.


Comment #404 - Posted by: john20_arkansas at March 16, 2009 6:23 AM

As RX'd

Comment #405 - Posted by: Cowboy Dave-M-31-180ish at March 16, 2009 6:27 AM


HSPUs - feet on desk
Bench Dips - feet on chair


Comment #406 - Posted by: Nicky at March 16, 2009 6:35 AM

As Rx'd,


Second round was a KILLER!

Comment #407 - Posted by: james at March 16, 2009 6:50 AM


as rx'd.


Comment #408 - Posted by: Thor Hogberg at March 16, 2009 6:55 AM


Comment #409 - Posted by: JENNY O. 38F/132# at March 16, 2009 7:01 AM

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.

Comment #410 - Posted by: TALL PAUL at March 16, 2009 7:04 AM

First WOD post knee surgery. I have a lot
of catching up to do.

Comment #411 - Posted by: Blanks at March 16, 2009 7:12 AM

as rx'd

7:57 but my form sucked on the second and third sets of HSPU's

Comment #412 - Posted by: Peter M. m/175/32 at March 16, 2009 7:25 AM

7:42 as Rxd

Comment #413 - Posted by: Jared Dame at March 16, 2009 7:34 AM

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).

Comment #414 - Posted by: Michael F. at March 16, 2009 7:48 AM


As Rx'd:


Felt whooped today!

Comment #415 - Posted by: CalebG at March 16, 2009 8:15 AM

Did not do this WOD as I am on a one week rest cycle.

Comment #416 - Posted by: hkc m/26/5'6/155 at March 16, 2009 8:19 AM

as rx'd


HSPUs are my arch nemesis

Comment #417 - Posted by: jpizzle at March 16, 2009 8:28 AM

WU: jogged 800m, CFE workout from Sun.

15 min break and then...

WOD: 7:53

HSPU were not the greatest. Ring dips were broken into sets of 2-5 for all sets. Pushups were unbroken.

Comment #418 - Posted by: Mike Honcho M/30/5'10"/180 at March 16, 2009 8:59 AM

Round 1: 5:40
Round 2: 7:50
Round 3: 4:55


ps. got massive muscle failure.

Comment #419 - Posted by: Mike at March 16, 2009 9:17 AM

Had to scale HSPU with feet elevated.

Comment #420 - Posted by: H.E at March 16, 2009 9:24 AM

subbed reg dips for ring dips

still sore from cleans and obscene amount of towel pull ups.

Comment #421 - Posted by: tapamatic at March 16, 2009 9:39 AM

19:00 as RX'd

What a killer... I spent 15 of the 19 mins trying to do the HSPU's.

Comment #422 - Posted by: Boss - M/30/6'/160# at March 16, 2009 9:40 AM

24/m/200 heavy
11:11 rx

Comment #423 - Posted by: Jesse Emers at March 16, 2009 9:54 AM

95 lbs sh prs, r dips

Comment #424 - Posted by: fitz997 at March 16, 2009 10:06 AM

Round 1
21 - 45lbs dumbbell shoulder press
63 - regular dips
21 - Push-ups

Round 2
15 - 40 lbs dumbbell shoulder press
45 - Regular dips
21 - Push-ups

Round 3
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.

Comment #425 - Posted by: AJ at March 16, 2009 10:09 AM


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!

Comment #426 - Posted by: Camille at March 16, 2009 10:14 AM


18 HSPU's straigt to start, struggled after that....

Comment #427 - Posted by: steeliekid 175 67" 40 at March 16, 2009 10:16 AM

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.

Comment #428 - Posted by: Anton at March 16, 2009 10:17 AM



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.



Comment #429 - Posted by: Drew Howard at March 16, 2009 10:32 AM


Did bar dips, and had to complete the push-ups sissy style after the first round

Comment #430 - Posted by: Rangerboy at March 16, 2009 10:33 AM

8:23 w/ bar dips

Comment #431 - Posted by: JeffP at March 16, 2009 10:39 AM

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

Comment #432 - Posted by: Apolloswabbie 074 205 44 yoa at March 16, 2009 10:44 AM


It was ugly and in slow motion after the 21 ring dips.

Comment #433 - Posted by: pat d at March 16, 2009 10:58 AM


Comment #434 - Posted by: JoshL at March 16, 2009 11:00 AM


Comment #435 - Posted by: quallnow at March 16, 2009 11:17 AM


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

Comment #436 - Posted by: crossfitchick85 at March 16, 2009 11:18 AM


JT 21-15-9
hspu - (scaled ft on bar)
21 unbroken 15-9 broken
ring dips-broken
pushups - broken

Comment #437 - Posted by: marty c 6'/m/245#/46 at March 16, 2009 11:27 AM


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.

Comment #438 - Posted by: Draeger at March 16, 2009 11:27 AM

Did this workout on Monday 3/16/09

Comment #439 - Posted by: Keith M at March 16, 2009 11:35 AM



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.

Comment #440 - Posted by: Matt Mills at March 16, 2009 12:17 PM

Jennie: 27 F 165# 5'9"
21-15-9 reps of:
Handstand push-ups (assisted)
Ring dips (box assisted)

Time= 8:11

Comment #441 - Posted by: JennieLee at March 16, 2009 12:23 PM

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.


Comment #442 - Posted by: Chas at March 16, 2009 12:25 PM

13min as rxd

Comment #443 - Posted by: IRON SHEIK at March 16, 2009 12:30 PM

feel tired from yesterday hell!

Comment #444 - Posted by: Carlox at March 16, 2009 12:34 PM


Completed 3/16/09
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.

Comment #445 - Posted by: mwarb at March 16, 2009 12:35 PM

28 m 175
as rx'ed 11:55

Comment #446 - Posted by: Pipes at March 16, 2009 12:42 PM


needed to sub modified hspus after 3 reps into the second set.

Comment #447 - Posted by: Lucien at March 16, 2009 12:42 PM

CF warmup.

Balanced against wall for first set of HSPU. Box assisted for next 2.
No rings so 3x30 standard dips.


Comment #448 - Posted by: Brian M/25/6'1"/166 at March 16, 2009 12:45 PM

14min 30sec
elastic assisted HSPU

Comment #449 - Posted by: Crayze 30/M/5'8"/160 at March 16, 2009 12:58 PM

Brave from legend Crossfit McCall working out in Reno. 9min27sec

Comment #450 - Posted by: Brave Legend at March 16, 2009 1:01 PM

400-meter run
15 pull-ups
10 push-ups
15 squats
15 sit-ups

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

Comment #451 - Posted by: Jake at March 16, 2009 1:16 PM

Sub'ed 5 sec handstand for each HSPU
All else as Rx'd.


Comment #452 - Posted by: Eric in SD at March 16, 2009 1:19 PM

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.

Comment #453 - Posted by: Shannon Carr at March 16, 2009 1:52 PM

After first 10 HSPU's, had to modify with feet on bench. Everything else as rx'd.


Comment #454 - Posted by: Amos at March 16, 2009 2:10 PM



As rx'd
12:29(first time)

Comment #455 - Posted by: CF_Broken at March 16, 2009 2:22 PM

assisted hspu's

Comment #456 - Posted by: ironhorse at March 16, 2009 2:34 PM


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.

Comment #457 - Posted by: (R)evolutionaryThinker at March 16, 2009 2:34 PM

age 19 bw 170
20:13 as rx'd
set of 15 was nearly impossible

Comment #458 - Posted by: Chris S at March 16, 2009 2:37 PM

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.

Comment #459 - Posted by: Jabu 35/m/5'10"/180 elevation 8750 at March 16, 2009 2:55 PM

first round of 21 reps as RX'd
15 rep round and 9 rep round - HSPU done with feet up on high box


Comment #460 - Posted by: PaulyG 38M/170/6' at March 16, 2009 3:01 PM

Combined this one with the previous day WOD. Skipped the weekend due to travelling.

Squat 3-3-3-3-3
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 !


Comment #461 - Posted by: Tou at March 16, 2009 3:11 PM


WOD: Subbed 15-12-9 reps for 21-15-9 reps

30 minutes

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).

Comment #462 - Posted by: sbvaneria at March 16, 2009 3:19 PM


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.

Comment #463 - Posted by: j-seal at March 16, 2009 3:23 PM

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

Comment #464 - Posted by: Paul G at March 16, 2009 3:27 PM


as rx'd


Comment #465 - Posted by: NickR at March 16, 2009 3:27 PM

5k Row :20::28


Sit-up workout

Surprised by my time, but I know I've done better HSPU's also.

Get some, Go again!

Comment #466 - Posted by: DJ at March 16, 2009 3:29 PM

nice pic

Comment #467 - Posted by: adam at March 16, 2009 3:32 PM

48:45 min

Comment #468 - Posted by: Ívar Ísak Guðjónsson at March 16, 2009 3:55 PM

ring dips w band
HSPU on box

Comment #469 - Posted by: biff at March 16, 2009 4:00 PM

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

Comment #470 - Posted by: ncsheepdog at March 16, 2009 4:18 PM


Comment #471 - Posted by: FBC at March 16, 2009 4:20 PM


HSPU feet on window sill

Comment #472 - Posted by: DT Caywood at March 16, 2009 4:23 PM

13:26 hspu to 4x4 block

Comment #473 - Posted by: Rory Mac at March 16, 2009 4:36 PM


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).
Second set
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.

Comment #474 - Posted by: lysa 43 5'5" 120 lbs at March 16, 2009 4:51 PM

HSPUs with knees on ledge for full rom
ring dips
push ups

Comment #475 - Posted by: Kyle A. at March 16, 2009 4:56 PM

23 Minute run
21-15-9 of
Push Ups
Sit Ups

Comment #476 - Posted by: dyagg at March 16, 2009 5:09 PM

24:22 as rx'd

Comment #477 - Posted by: Gunnar M/37/185/6'1" at March 16, 2009 5:17 PM

Thin band assist on HSPU. Nose to floor.

Comment #478 - Posted by: Neil in Lakeland, Florida. at March 16, 2009 5:45 PM


tough..... 945 as rxd

Comment #479 - Posted by: skichiiwa at March 16, 2009 5:50 PM

24.17 hspu w/parallets & feet on dip bar

Comment #480 - Posted by: Wade at March 16, 2009 5:52 PM


HSPU's with feet on the wall.

Comment #481 - Posted by: PatS at March 16, 2009 6:02 PM



first 21 hspu feet on wall forehead to ground, next rounds on smith machine bar

Comment #482 - Posted by: mharris at March 16, 2009 6:04 PM


as Rx'd


Short but tough.
(Made up on 3/16/09)

Comment #483 - Posted by: COS at March 16, 2009 6:12 PM

don't have rings so i did 3x normal dips. i suck at HSPU...


weak sauce. pissed.


Comment #484 - Posted by: Daniel B at March 16, 2009 6:13 PM


Comment #485 - Posted by: jk-m/36/66"/165# at March 16, 2009 6:13 PM



hspu w/legs on dip bars 21,15,9
sub dips for ring dips 63,45,27
pushups 21,15,9

Comment #486 - Posted by: Anthony Rubino at March 16, 2009 6:16 PM


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

HSPU 2-2-2-1
Ring Dips 9
Push ups 6-3

Funny.....those HSPU's are a beast......I've done them for fun and big deal...but when it came time to proform they went to crap!! No shoulders for a few days please!!!

Comment #487 - Posted by: boog m/39/158/5'8" at March 16, 2009 6:21 PM



First 21 hspu head to ground, first 21 dips unisisted, second & third round high box push ups, second & third round dips with band

Comment #488 - Posted by: Daddy Long Legs at March 16, 2009 6:22 PM


As Rx'd

Comment #489 - Posted by: DJ at March 16, 2009 6:23 PM


2 miles - 12:00

Comment #490 - Posted by: TBone M36/5'11"/185 at March 16, 2009 6:34 PM


As Rx'd

Comment #491 - Posted by: Jeff Koha at March 16, 2009 6:34 PM

Got back in this afternoon. Rowed 5K in 18.55 (pr) and 100 pullups in 4.55

Comment #492 - Posted by: Rosie in Atl at March 16, 2009 6:35 PM

WOD - 18:45 (ouch) [50y/m/10st12/70"]

Comment #493 - Posted by: rebar at March 16, 2009 6:47 PM


Scaled to 21/15/9:

Push Ups with feet on 3 foot box
Regular Dips
Push Ups


Comment #494 - Posted by: Andy A at March 16, 2009 7:07 PM

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...

Comment #495 - Posted by: MarcusG 5'9" 168 at March 16, 2009 7:11 PM


got through 18 HSPU before started to fail. not good

Comment #496 - Posted by: narco at March 16, 2009 7:25 PM


Comment #497 - Posted by: Remmy at March 16, 2009 7:30 PM

Glad to see u posting d long legs

Comment #498 - Posted by: Pukie at March 16, 2009 7:35 PM

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)

Comment #499 - Posted by: Scott Kathrein at March 16, 2009 7:42 PM


Comment #500 - Posted by: Haas_Greeley,CO at March 16, 2009 7:55 PM

heels on garage beer fridge.
otherwise as rx'd

Comment #501 - Posted by: JDale M/37/6'2"/180 at March 16, 2009 7:55 PM

Dumbbell Presses (40 kg)
Dips (x2)

21-15-9. 41:50. Dumbbell Presses killed me.

Comment #502 - Posted by: Geoff P at March 16, 2009 8:00 PM

sub parallel bar dips x3
HSPU rounds of 21 10 and 5
33 min

Comment #503 - Posted by: Evan at March 16, 2009 8:07 PM

14:30 @ work as rx'd

Comment #504 - Posted by: Mad Max at March 16, 2009 8:12 PM

"J.T." (in the park)

21-15-9 reps of:
Handstand push-ups
Table dips


Comment #505 - Posted by: peejay2 at March 16, 2009 8:14 PM


10:54 as rx'd

Comment #506 - Posted by: Blain at March 16, 2009 8:57 PM

12:04 rx'ed

that was harder than we expected! i wasnt tired as much as my muscles just didnt work, haha.

Comment #507 - Posted by: katon/m/26/160/5'8" at March 16, 2009 10:17 PM

15:00 first 10 or so HSPU then modified
bar dips

brutal really sore form all the ring dips a few days ago.

Comment #508 - Posted by: brad at March 16, 2009 10:34 PM

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 -

Comment #509 - Posted by: Smash at March 16, 2009 10:54 PM

6 min 12 sec. and my shoulder still hate me for sticking to protocol.

Comment #510 - Posted by: Fern at March 16, 2009 10:59 PM


as rx'd


Comment #511 - Posted by: chris a at March 16, 2009 11:42 PM



Comment #512 - Posted by: kristoffer at March 17, 2009 1:04 AM

Kinda underestimated this one going in...

V-pushups with my hands down by my waist
ring dips

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

Comment #513 - Posted by: ChosinSoldier at March 17, 2009 2:30 AM

handstand push-ups
regular dips

I am starting to get the hang of ring dips but still need some work

Total time 9:58

Comment #514 - Posted by: Amanda at March 17, 2009 3:58 AM

My arms are shot, did the WOD straight after our first rugby training. Looking forward to Murph tomorrow... it will hurt!

Comment #515 - Posted by: KL at March 17, 2009 4:22 AM


Comment #516 - Posted by: slap at March 17, 2009 4:24 AM

as rx'd 10:07

Comment #517 - Posted by: southy at March 17, 2009 4:26 AM

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)

Comment #518 - Posted by: Mark & Theresa at March 17, 2009 5:48 AM


Comment #519 - Posted by: ferg at March 17, 2009 6:00 AM

box handstand push-ups
ing dips

Total time 9:16

Comment #520 - Posted by: shortstack at March 17, 2009 6:05 AM

SUB 3x di



Comment #521 - Posted by: Ticotexas at March 17, 2009 6:11 AM



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.

Comment #522 - Posted by: Keith D at March 17, 2009 6:14 AM

11:07 as Rx'd

Comment #523 - Posted by: mhollis at March 17, 2009 6:19 AM

30 yom, 185 lbs

15:20 as rx'd

3 hours of painting before this workout didn't help

Comment #524 - Posted by: Jeff Weltmer at March 17, 2009 6:53 AM

HSPU feet on bar
R-dips with red band assistance


Comment #525 - Posted by: SueAnne/F/48/5'6"/131 at March 17, 2009 8:24 AM

HSPU on 20" box


Comment #526 - Posted by: Geoff M/51/5'11"/225 at March 17, 2009 8:43 AM


25:00 Rx'd

Comment #527 - Posted by: Sharon Miller at March 17, 2009 8:47 AM

this one is a tri-burner.

as rx'd

hspu feet on wall
normal push ups


Comment #528 - Posted by: Dan D. 25/m/180 at March 17, 2009 9:27 AM

27 minutes

Comment #529 - Posted by: EdC at March 17, 2009 10:03 AM

JJ - 22:30
Ryan - 18:40
Taylor 15:05
AL - 13:47

Comment #530 - Posted by: Ukkrew at March 17, 2009 10:11 AM


Comment #531 - Posted by: MJ @ Practice CF at March 17, 2009 10:35 AM

hspu w/feet over Smith bar @ chest height
dips 1:1 assisted @3

Comment #532 - Posted by: David Burns at March 17, 2009 10:45 AM



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.

Comment #533 - Posted by: JeremyR at March 17, 2009 11:39 AM

subbed 3:1 dips for ring dips

Comment #534 - Posted by: nick M/25/202/6' at March 17, 2009 12:03 PM

As rx'd


Comment #535 - Posted by: parson at March 17, 2009 12:31 PM

as rx'd. strength limited on hspu, slowed me down lots

TIME - 22:48(PR)

Comment #536 - Posted by: smithwick's at March 17, 2009 12:59 PM

As Rx'd


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.

Comment #537 - Posted by: Torg M/27/161/5'8" at March 17, 2009 1:14 PM

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).

10-11 min

Comment #538 - Posted by: Clinton - 23m/210/6'3" at March 17, 2009 1:44 PM

did handstands, HSPU would be an exaggeration.
dips between 2 trucks, 1:1

Comment #539 - Posted by: firedave at March 17, 2009 1:56 PM


W/1" bands on HSPU 19:56

Comment #540 - Posted by: denob at March 17, 2009 2:14 PM


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.

Comment #541 - Posted by: Steve Smith at March 17, 2009 2:16 PM



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.

Comment #542 - Posted by: Atreyu at March 17, 2009 2:34 PM



Comment #543 - Posted by: ....4 minutes later at March 17, 2009 2:38 PM

Jodi (F/30/110)

21-15-9 of:
Ring Dips

Time: 26:48

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!!

Comment #544 - Posted by: Jodi Bainbridge - CrossFit Fredericton at March 17, 2009 3:30 PM

Wow. First time for this WOD. My triceps have never been so toasted.

15:00 as Rx'd.

Comment #545 - Posted by: Michael m/46/5'9"/175 at March 17, 2009 3:33 PM

approx 15

subbed ring dips for regular dips.

Comment #546 - Posted by: CTAM (22/M/5'11"/235) at March 17, 2009 3:40 PM

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.

Comment #547 - Posted by: ChadWHall 21/6'1/180 at March 17, 2009 3:45 PM

as rx'd: 12:46.

Kipped on the final set of ring dips. Triceps not functioning. Day off tomorrow!!

Comment #548 - Posted by: cmgmd50 at March 17, 2009 4:25 PM

1st rd: HSPU on wall, touch hair
barely half way down on ring dips
PU regular

2nd and 3rd rd: on rocking chair, negatives for dips, reg PUs

Comment #549 - Posted by: MarkSC 40/5'9"/185 at March 17, 2009 4:40 PM


As rx'd

Comment #550 - Posted by: Brandon Burritt at March 17, 2009 5:36 PM

7:27 Almost one minute slower than previous time. After all those hang cleans yesterday, my shoulders are toast.

Comment #551 - Posted by: Matt Burritt at March 17, 2009 5:37 PM


Comment #552 - Posted by: Jenn Green at March 17, 2009 5:55 PM

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.
Good WOD!

Comment #553 - Posted by: SitkaRS709 at March 17, 2009 6:14 PM


Only did 2 sets

75 lb press: 21, 9
Dips (feet up w/35 lb plate): 63, 9
Pushups: 21, 9

Comment #554 - Posted by: DAP at March 17, 2009 6:42 PM


10:11 as rx'd

Comment #555 - Posted by: Rob Z. at March 17, 2009 6:45 PM

15:45 (poor form w/ modified handstand push ups)

Comment #556 - Posted by: Tim at March 17, 2009 6:59 PM

m/ 30/ 6'2"/ 195

exhausted from work.. I did anyway..

as rx'd


was ugly though

hspu (top of head to ground)

Comment #557 - Posted by: Wags at March 17, 2009 8:35 PM

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.

35 min.

Comment #558 - Posted by: indo chris m/32/6'1/165 at March 17, 2009 10:31 PM


08:52 as rx'd



Comment #559 - Posted by: Nate at March 18, 2009 12:53 AM

Playing catch-up...very lackluster effort.

WU: std

WOD: subbed bench dips for ring dips, and pushups with feet on ball


Comment #560 - Posted by: Mickey (M/5'10"/177/43) at March 18, 2009 3:06 AM

assisted handstand pushups (feet on weight rack)
jumping ring dips
push ups


Comment #561 - Posted by: sarahdvm at March 18, 2009 4:07 AM

As rxd
CrossFit exposes yet another glaring weakness!

Comment #562 - Posted by: blackrockboy at March 18, 2009 5:39 AM

16:31 rx'd (HSPU very weak ROM)

Compare to
071007 - 16:47

Comment #563 - Posted by: B. Rhaly at March 18, 2009 5:53 AM


2:1 bar dips


Comment #564 - Posted by: Matt Laney at March 18, 2009 6:50 AM



Comment #565 - Posted by: Brandon Burritt at March 18, 2009 6:56 AM

CFWU x 3

Jim G-ville: 13:58 as rx'd
C-dawg: 10:53 jumping ring dips and 45 lb bar press subs

Comment #566 - Posted by: Jim G-ville at March 18, 2009 8:08 AM


21-15-9 reps of:
Handstand push-ups SUB hooked toes over a bar on smith machine.
Ring dips

Compare to 071007

Handstand push-ups SUB hooked toes over a bar on smith machine.
Ring dips SUB Parallel Dips 63-45-27


Comment #567 - Posted by: Louis Herrera 50 70" 180 at March 18, 2009 8:27 AM


subbed 95lb push press for HSPUs and 3 to 1 dips for ring dips

Comment #568 - Posted by: MJS at March 18, 2009 8:42 AM


used smith machine for HSPUs

Comment #569 - Posted by: bearcat m/41/207 at March 18, 2009 8:45 AM


Started kipping HSPUs about mid way through the 15s.


Mike F:

same as above


Comment #570 - Posted by: headonkey at March 18, 2009 9:31 AM


Did this on 3-17 multiple hours after doing Murph.

As Rx'd 7:42

Comment #571 - Posted by: Tornado at March 18, 2009 10:50 AM


Did this as Rx'd on 3/17 multiple hours after doing Murph

Comment #572 - Posted by: Tornado at March 18, 2009 10:52 AM


Comment #573 - Posted by: enovak at March 18, 2009 11:51 AM

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

Comment #574 - Posted by: Darren 37m/5'10"/225lbs at March 18, 2009 12:37 PM

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
dips 63-45-27
push ups 21-15-9

Comment #575 - Posted by: Jay at March 18, 2009 1:32 PM



as rx'd but not pretty

Comment #576 - Posted by: pebble at March 18, 2009 2:06 PM

21-15-9 reps: Handstand push-ups feet on bar
Ring dips,Push-ups

Comment #577 - Posted by: johnmc at March 18, 2009 2:37 PM

Subbed 3-for-1 bar dips for the rings. Otherwise, as RX'd.


Comment #578 - Posted by: Tap 41/M/175 at March 18, 2009 4:32 PM


Comment #579 - Posted by: Ryan Jones at March 18, 2009 4:54 PM


I suck at handstand pushups.

Comment #580 - Posted by: Lean Machine at March 18, 2009 6:38 PM

done at crossfit after coaching

as rx

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.

Comment #581 - Posted by: dandny at March 18, 2009 8:14 PM

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.

Comment #582 - Posted by: dandny at March 18, 2009 8:16 PM



Comment #583 - Posted by: Thedueman at March 18, 2009 11:35 PM


Comment #584 - Posted by: dcyn at March 18, 2009 11:50 PM

HSPU were Negatives head to ground.


Comment #585 - Posted by: JLP at March 18, 2009 11:58 PM



Comment #586 - Posted by: Jeff H at March 19, 2009 8:08 AM

BW 170

As rx'd - head to floor HSPU, chest to deck pushups, deep ring dips

13:02 - big time muscle failure

Comment #587 - Posted by: bg0731 at March 19, 2009 9:59 AM

subbed 1.5 pd kb swing for ring dips


Comment #588 - Posted by: al deezy (31-m-150) at March 19, 2009 1:49 PM

need to do more ring dips and handstand pushups

Comment #589 - Posted by: kris kepler at March 19, 2009 3:10 PM

20090318 0715hrs
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

Comment #590 - Posted by: AlexR at March 19, 2009 3:23 PM

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

• Dips

• Push-ups

Time: 25:24

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.

Comment #591 - Posted by: edtkd at March 19, 2009 3:27 PM

Subbed 3 bar dips for each ring dip


Comment #592 - Posted by: pbraun at March 19, 2009 4:49 PM


struggled with a strained delt...but still didn't cheat the reps.


Comment #593 - Posted by: stinker [26/m/165#] at March 19, 2009 5:10 PM

M/32/160 6'1

21 rx
15 hspu w/band
9 hspu w/band


Comment #594 - Posted by: Nathan Barnett Herrera at March 19, 2009 7:12 PM

(done 3/19)
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.

Comment #595 - Posted by: Mike Scott M/42/5'10"/210 at March 19, 2009 11:12 PM

13:22 Sub 3 bar dips for 1 ring dip

Comment #596 - Posted by: Crystal Hammer 130/5'4''/25 at March 20, 2009 12:11 AM

HSPU on wall but partial


Comment #597 - Posted by: ferb44 at March 20, 2009 5:14 AM

cfwu x3 sans dips

hspu on ghd


27M 6'5" 225#

Comment #598 - Posted by: jwardman at March 20, 2009 5:45 AM


sucked it up. hspus assisted.


Comment #599 - Posted by: AaronV at March 20, 2009 10:22 AM

Completed 03.17.09

21-,15, 9-rep rounds of
HSPU - assisted, heels over bar
regular dips

21-rep round: 6:05
15-rep round: 13:00
Total: 18:15

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...).

Comment #600 - Posted by: Kristie/F/32/5'6"/140 at March 20, 2009 1:02 PM

sub. ring dips for regular - 1:3

Comment #601 - Posted by: buggzilla at March 20, 2009 1:50 PM

subbed regular dips

Comment #602 - Posted by: Flynn at March 20, 2009 2:17 PM

CFWU x 3
HSPU: 21-15-9 (down to 2 books)
RD: 21-15-9 (1 band)
pu: 21-15-9

Still got full-body DOMS from Barbara 2 days ago.

Comment #603 - Posted by: Harpo m/41/5'7"/145 at March 20, 2009 3:42 PM

I mean DOMS from Murph.

Comment #604 - Posted by: Harpo m/41/5'7"/145 at March 20, 2009 3:43 PM

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.



Comment #605 - Posted by: Brad 33/M/205/74" at March 20, 2009 4:21 PM


double the dips -- no rings

Comment #606 - Posted by: kunkle at March 20, 2009 4:56 PM

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...

Comment #607 - Posted by: Smash at March 20, 2009 6:35 PM

20:20 as rx'd

hspu limiting factor here...

Comment #608 - Posted by: MikeyPaul - m/27/5.8/175 at March 21, 2009 11:13 AM


Comment #609 - Posted by: Deepak 5'11"/167/m at March 21, 2009 12:52 PM


HSPU (Feet on bench - my hardest progression)
Bar dips
Push ups


Comment #610 - Posted by: JT at March 21, 2009 3:01 PM

as rxd

14.07 Oct of 2007

10.35 today!

handstand pushups
ring dips

Comment #611 - Posted by: OSV m/5'10"/165#/43 at March 21, 2009 5:07 PM

mansfield rack
hand stand pu on rack
bar dips

Comment #612 - Posted by: footdoc at March 22, 2009 4:26 PM



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.


Comment #613 - Posted by: dillon at March 22, 2009 6:46 PM

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)

Comment #614 - Posted by: RB at March 22, 2009 6:55 PM

as rx'd:


Comment #615 - Posted by: Zeb G at March 23, 2009 6:29 AM

Hey guys,

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.


Comment #616 - Posted by: Nate at March 23, 2009 7:06 AM



Comment #617 - Posted by: LongeFlucht at March 23, 2009 8:31 AM

Subbed with shoulder presses - shoulder injury can't do handstand pushups right now not enough stability, used a chair for the dips.

Time: 7:30

Comment #618 - Posted by: MaryStella at March 23, 2009 9:58 AM

sub'd modified HSPU

Comment #619 - Posted by: Lance 26/M/69in/186.5lbs at March 23, 2009 5:27 PM

No rings so bar dips weighted with 10kg

Total time: 9:27

Round 1: 2:30
Round 2: 4:09
Round 3: 2:46

Comment #620 - Posted by: Michel van Grinsven at March 24, 2009 1:35 AM


did a chest-intensive workout the day before, big mistake.

Comment #621 - Posted by: John Savoie M/18/190 at March 24, 2009 8:30 AM


as rx'd: 20:28

Comment #622 - Posted by: MoGreene at March 24, 2009 10:04 AM


-HSPU modified feet on smith machine
-bar and bench dips subbed for ring dips
-push ups as rx'd

Comment #623 - Posted by: cheeto14 at March 24, 2009 5:33 PM


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.

Comment #624 - Posted by: jrm at March 24, 2009 7:05 PM


19:36 min

Comment #625 - Posted by: Josh at March 24, 2009 11:06 PM



used smith machine for assisted HSPU, otherwise as rx'd

Comment #626 - Posted by: jefe at March 25, 2009 8:29 AM


Time: 24:00

As rx'd, except my HSPUs were really feeble. My head touched the floor only on the first few.

Comment #627 - Posted by: Antun Karlovac at March 25, 2009 9:48 AM

reg dips 1 for 1

Comment #628 - Posted by: Zim at March 25, 2009 1:43 PM

33 yom 200 lbs.

Regular dips. Otherwise as rx'd


First set of handstand push UPS=12

Comment #629 - Posted by: kgw at March 26, 2009 12:56 PM

The Reverend: 200/M/6'/31


(after reading the above, my form on HSPU and Dips needs to improve)

Comment #630 - Posted by: Matt at March 26, 2009 7:00 PM

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.

Comment #631 - Posted by: spatterson at March 26, 2009 7:59 PM

Subbed regular dips for ring dips. ROM on HSPUs was getting ugly towards the end.


Comment #632 - Posted by: Collin at March 27, 2009 2:38 PM

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

time: 6:46

Comment #633 - Posted by: pelch at March 28, 2009 8:29 AM

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

Comment #634 - Posted by: Joe138 at March 28, 2009 3:03 PM

cfwu x 1 minus dips

15-12-9 "Porch"


2nd & 3rd round had to do partial hspu

Comment #635 - Posted by: Gundy at March 28, 2009 3:28 PM


Hitched feet over a bar for the HSPUs.

Comment #636 - Posted by: mws at March 30, 2009 6:17 PM


Comment #637 - Posted by: Manchild at April 13, 2009 11:21 AM

13:33 as RX'D
HSPU = death

Comment #638 - Posted by: ac at April 14, 2009 5:56 PM

meyer- 12:11 as Rx'd stomach to wall- next time back to wall- on paralletees

Comment #639 - Posted by: Meyer at May 10, 2009 8:46 AM

did it, HSPU knees on table
no time recorded

Comment #640 - Posted by: waderpro at May 27, 2009 3:40 PM



*HSPU not full rage

Comment #641 - Posted by: Razvan Mircea at June 13, 2009 10:50 PM

mod hspu 11:56

Comment #642 - Posted by: mark m 24 74" 195# at July 14, 2009 4:52 AM

as rx'd (partner holding feet on HSPU)


Comment #643 - Posted by: T P, m/24/6'1"/220 at August 1, 2009 10:16 PM


As RX'd!



Comment #644 - Posted by: Kurt Sarkela at August 2, 2009 3:02 PM


As RX'd!



Comment #645 - Posted by: Kurt Sarkela at August 2, 2009 3:04 PM

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

Go Navy!

Comment #646 - Posted by: Varp at August 2, 2009 3:45 PM

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!!!

Comment #647 - Posted by: Alvaro at August 2, 2009 7:57 PM

9:00 minutes

Subbed regular bar dips for ring dips one to one

Modified HSPU with toes on elevated bar

Comment #648 - Posted by: Jonathan Paulson 6'7" 217 26M at August 2, 2009 9:12 PM

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.

Comment #649 - Posted by: Jae Lee at August 6, 2009 5:19 PM

16:23 as rx'd

Comment #650 - Posted by: Kirsten at March 17, 2010 4:49 PM

As rx'd

Comment #651 - Posted by: Seb H at March 20, 2010 7:18 PM


Comment #652 - Posted by: bell at March 23, 2010 4:27 PM

12:47(PR) as Rx'd with strict ring dips.

Comment #653 - Posted by: Edwin 27/M/68"/170 at May 31, 2010 1:57 PM

HQ, this photo is more important now than ever. I believe ISIS has bulldozed or destroyed this historical site.

Comment #654 - Posted by: Noel at April 14, 2015 6:50 PM
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