August 2, 2009
21-15-9 reps of:
Post time to comments.
Compare to 090315.
"The CrossFit Story: Aussie Style" by CrossFit by Overload, CrossFit Journal Preview - video [wmv] [mov]
Posted by lauren at August 2, 2009 11:05 AM
giddy up. love it. doing later today.
hey to the FRAT
Can't wait till I can do the HS push-ups un-assisted.
crossfittin' in Iraq. the only thing that keeps me sane!
and a big happy birthday to Pony girl
Can someone give me the CROSSFIT defintion of fire breather????
HAPPY BIRTHDAY PONY (aka Inmate Barbie)!!! Love you girl! Hope you are enjoying the gymnastics cert :) Big Frontal hugs :)
30 day Paleo Challenge starts today - WOOT!!
#5 irishrino: Jason Khalipa
Nice I am gonna CRUSH my previous 16:57!!!
Oh, that's right! Happy birthday Aileen! Remember, your whole life is ahead of you...now get after it!
Man hugs :-)
I knew ring dips were in order...but i did not think it'd be in addition to the HSPUs and pushups. Oh fun, how shall i set this one up :)
And OF COURSE...HAPPY BIRTHDAY STRONG LIL PONY! Maybe you can get some special treatment at the Gymnastics Cert! :)
Happy Birthday! and awesome answer to the fire breather question playoff beard!
This is just one set only?
I have a question FRAT and crossfitters, I really want to attend a Level 1 cert, but just dont have the money, its what like $2000? But I heard firefighters get a discount to bring it down to around $900? Does anyone know if this is true and how to register for that? I didnt see any type of options for that under the registration, thanks!
I'm a little confused. Does this mean the exercise goes as follows?: 21 hspu, 21 ring dips, 21 pushups; 15 hspu, 15 ring dips, 15 pushups; 9 hspu, 9 ring dips, 9 pushups.
What's the standard substitution for ring dips?
you got it right grant, 21-21-21-15-15-15-9-9-9
Standard sub for 1 ring dip is 4 bar dips, so if you dont have rings your in for A LOT of dips
Thanks Todd. Yeah...45 hspu, 180 dips, and 45 pushups.. I might have to do a 2 to 1 bar dip sub for ring dips.
I'm definitely not the person to ask, but I do know that there is a LEO and Fire cert class at the Dallas Police Academy 9/19-20. I don't know if you can get the discount at the other cert classes though.
PONY HAPPY BIRTHDAY!!! Hafe a nice and hardtrained day we send you big hugs lots of kisses and our love....S'more, Sivilvey (wife) and S'morelle please never forget us we love you
Grant, according to the FAQ section, the recommended sub for 1 ring dip is 3 parallel bar dips.
Strange thing, I just happened to do this one this afternoon! I hadn't done dips in a while, so I thought I'd give this a go for the first time. The HSPU's are killers!
I'm thinking regular dips for ring dips - that one seems kind of obvious.
But for HSPUs, I've never found a sub that I really like. What do you all think is the best? And in my case, I don't have anyone to help me either. Which subs best replicate the HSPU?
Is something going on with the CrossFIt FootBall site? Keeps saying page load problem for me.
Did presses and Back Squats today. Didn't get near my PRS on either - 90 (pr is 98). 235 (pr is 245 and was shooting for heavier). Got cut short on the squats because I had a bunch of kids coming in to get their CrossFit workout on!
Went for an insane log bike ride today and plan in banging out that 10k in the morning. I have a no gym policy Sundays now.
Comment #5 - irishrhino - If you have been doing Crossfit for a while, you probably have lots of stats. You can compare yours with the main site folks, or ones from the many websites where you log your workouts. Also, if you can do just about all the WODs as Rx'd and times are really good you may be a fire breather. You may have a few goats. We all have those. Post your numbers and I will let you know.
THIS WOD IS A SHOULDER KILLER! I love it.
I did this last month at LaLanne Fitness with Chris coaching us. His exact words... "No wall clock. No one will know how much time has passed. Perfect form or redo rep. Head to floor, dips all the way down and arms straight, chest to the floor." I probably did a J.T. and a half.
My HSPU are way stronger from a month ago.
Happy birthday Pony. Have fun at the Cert. I have been wanting to do the gymnastics one, but none have been coming my way. Tucker's great.
Cookie - Today means tomorrow right? August 2nd??
The main site is a flip flop for me. Hit JT on Sat and Back Squat on Sun.
"JT" as RX'd for the first time: 17:44. My triceps are sssooo sore! Nothing a few beers can't cure.
Happy Birthday Pony!
Won't be able to do this due to being on the road. But I just trained the past 3 days, so I wouldn't want to get overtrained again, anyway.
Whats a good alternative for handstand pushups?
I thought I was doing really well with the firs set of HSPU.....17 straight and then finished out with 4. Then onto rings dips. 1, 2, 3, 4,.......5, and off. Holy crap!!
Needless to say it was painful from there on out.
Managed to finish as Rx'd in 18:26.
Yes! I have been waiting on dips for a while! It's sad how excited I get knowing very well I will feel like I am going to die...
**HAPPY BIRTHDAY STRONG LIL PONY**
Hope you have a terriffic day! :)
Again, the best replicate of a HSPU is the HSPU. Therefore, I use an abmat (or two) placed beneath my hands for my head to come down on. It's only doing partial reps, but it's replicating the motion better than anything else because it IS the motion.
Also ring dip = 3 bar dips according to Crossfit FAQs
Speaking of subbing, anyone subbing muscle-ups for rings dips in this one?
This is my 7th time doing this WOD and today was my PR. 10:27.
Welp, my tris WERE feeling ok today. They won't be later. Giddy-up!
Tucker made me cry.... LOL details to follow :) thanks everybody!!!! So glad I signed up for this cert. I love CrossFit :) and I love my friends! I am SO blessed
Can't do HSPU's yet. Don't have rings yet. Going to sub in
200m Hill run
18" box jump x10
Push up x10
Sit up x10
soooo lol, didn't do ring dips till before today, and they were hard and kicked my ass. not feeling the pain yet, but im sure i will later!!
just getting back to macon, ga from san francisco. decided to run the san fran marathon less than 5 days prior to the race with only a couple random runs and crossfit hq workouts. PR'd on a tough course with 3:58:23. Not superb but respectable. A true testament to how crossfit builds true physical preparedness. did cindy 2 days following with a decent result. i am going to work in some cfit endurance stuff to prepare for the next marathon/triathlon.
this will be the first hq workout since the race.
- nick fiacco
Great Photo!!! Matt Swift and Steve Willis... I'm suprised they both fit into the same photo
What's up with that pic? Were Matt and Steve taking your lunch money again? Haha!
The Aussies rock! (And Adrian knows I am just doggin' him.)
HAPPY BIRTHDAY PONY!
Did Tuck give you more than 29 swats? I mean that could make a girl cry. Implying that you are over 30. How Rude!
You can cry you just can't quit!
That is frickin' Awesome! Keep up the good work brother
Happy Birthday Pony!
Did this one tonight in order to rest Sunday for FRAT paleo challenge on Monday. Just happen to do Back Squat 5-5-5-5-5 yesterday.
not rx'd: 13:17
HSPU to 2 abmats(which was too much Scaling on round 1)
then purple band on dips for 15 and 9
Not a stellar performance
I did however manage some consecutive double-unders for the first time though!
this should be "fun"... As I need to improve my hspu's big time.
Happy birthday Pony!!!!!!
See you in December.
Hughs from my family for you.
Happy Birthday Pony Girl! I sure hope those were happy tears ;)
and WOOHOO to all who are starting the 30 Days of Paleo! We have a great blog going, thanks to Herm and the [ever-growing] FRAT!
Last round of HSPUs only negatives.
Last time 17:15 with only 7 real HSPUs and HSPU progressions all the other reps.
Matt & Steve - Our Aussie legends!!!
18:20 subbed bar dips no rings. Last set of HSPUs was down to sets of 1 for the last 4....this WOD is evil
Today just kicked my ass. Way slower than my PR and I just didn't feel good with the HSPU's. I need to take it back a lot with the HSPU's and develop the strength for the strict. My neck was hurting from not coming down slow enough.
Next couple months with HSPU's:
Freestanding band assist
Half depth or so deep possible without kipping.
subbed the hspu for high inclined p.u.
Zone Diet Question- for an active 182lb male does a 21 block day sound right?!?
HSPU facing away from wall.
TC might try 16 - 17, 21 is a little high.
(your weight) x 0.78 = N
N x 0.75 = blocks per week
blocks per week /7 = Blocks per day
sorry the equation comes out to 15 for you.
have a good one
approx. 15mins (timing issues)
Handstands to sandbag target (kipping 15,9)
Ring Dips (kipping, need deeper ROM)
literally and figuratively taken out to the wood shed on this one, but happy it could be done while away from home. rings over a tree branch and hspu against said wood shed.
Happy birthday Pony.
Good luck on the first day of the challenge.
could have been faster, had to walk 75 feet for an open space of wall for hspu's. firehall has to much crap on the walls!! Love this workout!!!
13:54 (No PR. Last time did this WOD in 13:31)
Still pretty weak on the rings dips. HSPU was down to 3-2-1 after the first round.
14:31 as Rx'd 14:06 last time and PR
Overall felt better today, but last round of HSPU took forever and I think the reps were pretty ugly...
sub partial rom hspu and bar dips = 14min52
subbed ring dips for regular dips.
+ 24 lb weight vest
1:1 bar dips for ring dips
feet on rack for hspu
1:1 bar dips for ring dips
feet on rack for hspu
subbed regular dips for ring dips
May God Bless Capt. Michael Scott Speicher and his family. This hero is finally coming home to be laid to rest by those who love him.
May He also bless those who stayed true to "No One Left Behind."
Rx'd. First time doing J.T. Triceps are smoked. God Bless our Heros.... America will miss them.
Mark 18:18 as rx'd
HSPU were an issue. Need work.
Kneeds on box for HSPU, all else as rx'd.
Rx'd 12:30 (PR)
Dips slowed me down
Beat my old time 16:57 with last round of HSPU feet elevated on bed.
subbed 3x reg. dips for ring dips, did handstands on a 60 degree incline
"J.T." as rx'd
hard first week of training after a two months break...
as Rx'd 09min 05 ( PR was 06min48)
first time doing this WOD and wow didnt think i could do the hspu but i got it done in 12:30 what a workout still tryingto get into the Marine Corps but have to wait till my records from the USAF get here in late Sept. Then need to get an age waiver when i first started couldnt run half a mile without stoping, what an improvement, Thanks Crossfit youve changed my life.
Can only describe as JT Light:
Scaled to L Pushups/Pushups/Chair Dips (worked out in the living room at home today)...
bad day...tweaked something in my trap during the second set of hspu...had to pull the plug
alot of videos show the hspu being kipped, but then the games has a strict standard, and the general feeling on the message board today is that strict hspu are superior to kipping.
Why would a kipping hspu be inferior, but a kipping pullup be superior? Doesn't it allow us to do more work faster?
Dips(3x # on straight dip bars)
Ashley-24:45 15lb. Shoulder Press,Dip Machine,PU
Cis-24:45 15lb. Shoulder Press,Dip Machine,PU
Sean-13:00 30lb. Shoulder Press,Dip Machine,PU
CFWU- minus pu's
Ran 1/2 mile
pull up's instead of dips
SO NOT AS PRESCRIBED. My shoulders were shot from what...I have no idea. So, I listened to my body and did dips using plyo boxes.
I did not increase the rep# for the dips as my shoulders could not handle it. I have stayed clear of dips since the bone spurs in right shoulder diagnosis as I don't want to irritate the shoulder to the point of partially tearing a tendon again. If I feel pretty good tomorrow after doing plyo box dips I will add them to my warm up again.
21,15,9 hspu to abmat, plyobox dips, push ups
Pony- HAPPY BIRTHDAY! Can't wait to hear about the gymnastics Cert details.
Cookie- FB me and give me the details of your paleo challenge..I'm interested.
#32~congrats on the PR!
I"m new to the Crossfit world and so far i love it, just find myself asking a lot of questions to the old users: my question is can somebody breakdown the sets, reps and times for today's workout to me?
modofied (for left shoulder)
3/4 incline hspu
PR from 8'45" to 3'53" on 110lbs Grace.
Next time I'll do as Rx'd.
1) Wholesome discontent. Think about it.
2) Ken comes home. My friend Ken came home ystd from the hospital after cancer surgery. Minus 2 pounds of organs and several pints of blood...and minus cancer thus far. He is facing a long stretch of pain, pain every minute of every day. Was it Rousseau who said if not for the pain would we know we were alive?
My friend Ken is home and he knows he is alive.
3) Family. We are day one on Cape Cod with the entire White family for the 18th consecutive year together. 19 of 20 Whites (The Heir is on the ranch in Colorado and couldn't break away) here in the same two rental homes, same beach, same schedule. We start each week thrilled to be together, to explore the changes of the prior year, the cousins re-introducing themselves and the siblings in my generation slowly slipping back into our assigned family roles over the course of the week.
Do you have a gathering like this? How does it work for you? In many ways this is "Groundhog Week" for us, just with larger groundhogs each year. In time it will change as our senior "Groundhogs" leave us forever, but for now we continue on, no price too great to pay for the privilege of simultaneously re-living our youth and ushering the next generation into adulthood. Four very different families all doing the hard work of raising children, each family a spectator sport for the other three, and all under the very watchful eyes of the grandparents.
Always and ever the same, until one day it's not. Ever hopeful that one day never arrives.
"And so we beat on, oars against the current, borne back ceaselessly into the past." (Fitzgerald, The Great Gatsby.)
I'll see you next week...
CG E City Crew
Had to scale HSPUs somewhat. Got 12 really good ones then went to crap. Another humbler!
I am really proud of my wife Margie. Margie is a Marathoner and is approaching her first Triathlon in November. She has recently embraced Crossfit and is attending a Crossfit Endurance Cert in Virginia Beach in late August. She did the WOD in 11:48 with L-Sit HSPUs
Banded Regular Dips and push ups. This training will help her crush her triathlon.
HSPU to 5" mat; ring dips were mostly jumping
Yes, you can break down a large # of items into a set that you are able to do. Say the WOD is 100 Thrusters for time, you can break that up into 5 sets of 20 if need be, as long as you do the sets as quickly as you can.
As Rx'd 21:57
this is horrible-this is what happens when you drink all night at a wedding party ):
Last time was in the mid 15's
speaking of questions. Does everyone do the CFWU everyday directly before beginning the WOD? I have become pretty bored with the warm-up over time and now I try to do it quickly to get it out of the way, but I am often tired before I even begin the WOD.
I think if I did less of a warm-up then I might perform better on the WOD.
Is 3 X 10 overhead squats, sit-ups, back extensions, dips, pull-ups necessary for warm-up every day? I would appreciate your thoughts.
16:57 --felt like my eyes were gonna explode with the HSPU's
badnews at August 2, 2009 8:33 AM
It would seem like you are right, to me. Same weight, same range of motion, just using a more efficient movement, recruiting more muscle. The only counter-argument which occurs to me is that the ultimate goal is to be able to do them without any support, a.k.a. free-standing handstand pushups. I don't think you can kip in that situation, so to train yourself for that, you would need to strengthen the shoulder girdle considerably.
bingo at August 2, 2009 9:00 AM
1: Will do
2: Best wishes to your friend.
Personally I have felt most alive at the times when death was closest. One example was an incident in a manufacturing setting, where white-hot bits of carbide shot past me like bullets, within inches of my skull. The rest of the day seemed a little more in-focus, brighter colors and whatnot.
I think that without pain, we would have nothing to compare pleasure to, except mediocrity, our "average" state, and pleasure would lose some of it's luster. I hear people talk often about how great childhood is, and how much they'd like to go back there, because they didn't appreciate it then, but they would now, having experienced adulthood. Me, I didn't like my childhood. I don't think back nostalgically. I don't sit around and reminisce with old friends about the "glory days". But I do think about it, because it makes me glad that I live the life I live now, even as far as that life is from the one I'd like to be living.
3: We've done this with our clan as well. We're Irish, and shanty Irish as that (ask me about the difference between shanty Irish and lace-curtain Irish sometime), so twenty is nothing. I remember my grandmother's 70th birthday party. The party consisted of her brothers and sisters, kids, grandkids, and great-grandkids, nephews and nieces. There were over 500 people in the hall we rented. Most recently we've had a family re-union at Lake Raystown in Western PA. We really don't do that sort of thing enough. Everyone in my family is crazy, many are medicated, most drink like fish, not a few have criminal records (mostly misdemeanor assault, my twin female cousins in particular), but I'll be damned if these aren't some of the best people I know, and we love getting together.
18:24, with feet on bar hspu, 1:1 regular dips for ring dips, plyo box assisted.
21:22, with head to pad hspu, 1:1 regular dips with plyo box assist.
17:58, with head to pad hspu.
20:22, with feet on bar hspu.
3x5 back squat
AMRAP in 10 min of:
5 OHS- 135lbs
10 Wall ball
7 complete rounds
Day 1, meal 1 into the FRAT Paleo challenge. I know I can do it!
Like I said earlier, I just did this WOD about a month ago at Lalanne Fitness.
J.T. as Rx'd with FULL ROM on everything! No cheating!
10:55 Super PR
It's crazy on how hard it is to do "simple" push ups after the HSPU and ring dips. The first set of HSPU I did 15 straight. It went downhill from there as I knew it would. The last 9 HSPU came in singles. Ring dips are by far my strongest movement in this WOD. I only had to break the last set in two.
Comment #98 - Fin - I try to mix it up. I have worked out at many affiliates and most don't do the CFWU as Rx'd every day. I add or switch many different things, jump rope, running, rowing, push ups, box jumps, KB swings, thrusters, farmer's walk etc. Anything that gets me going, but not too intense. Sometimes I will go for a max effort during WU like rowing or double unders, etc. It gives me a little boost for the WOD.
Still at a hotel in Connecticut.
10 Handstand Pushups
Scaled back to 15-9-3. However, the HSPU and dips were strict, no kipping involved.
21-15-9 reps of:
Kipped on the HSPU after the 21's
Video of WOD at training blog www.crossfitszafranski.blogspot.com
JT as rx'd
9:24 thats a 1:30pr from last time...
#88, Not quite sure if your question was answered. But, You do the sets as circuit training. So you first do 21 HSPU's and if it takes you five to six sets in order to complete 21 that is fine. Just complete the Reps. Than you move on to the 21 Ring Dips, or substitute with 3 Regular Bar dips per Ring Dip if need be. Again you can break the reps down into different sets, just as long as you complete the required amount of reps. After doing the Ring Dips than you do the 21 Reps of Push-Ups in the same manner. After finishing the 21 Reps for each of those exercises than you go on to do the 15 Reps of HSPU's, Ring Dips, and Push-Ups. Than 9 of all the same again. You do this in the fastest, but yet with the best form possible. Hopefully this answers your question
HSPU w/blue assistance bands.
ugh. definitely a goat of mine.
HSPU partial ROM
Thank you to everyone's support during this trying weekend. We had a fabulous memorial celebration Friday night. Lots of crying but lots of laughing as well. My 10 friend's were killed doing what they loved and I can think of no better way to go. Although they were taken way to early I am truly blessed having known each of them! Once a skydiver, always a skydiver. Once a Parahawk, Forever a Parahawk!
As RXd: 24:05
I sucked at HSPU. My shoulder endurance is lacking.
1st round: 5:21
2nd round: 16:30
18min23sec as rx'ed but HSPU partial ROM
M22/ 196 / 100kg
I don't usually post on here except for record keeping, but I stumbled on this page today that made me want to bang my head off my desk until I couldn't read it anymore. It's pathetic what people out there think is "the way to fitness". My personal favorite article on here is the one where the author writes "building muscle is almost 100% about training and has very little to do with nutrition". Ridiculous. Check it out for yourself if you want a good laugh. http://fitnessblackbook.com/
Round of 21 in 5:51
Round of 15 in 8:12
Round of 9 in 5:36
Total time of 19:41
10:40, but subbed pullups for HSPU's so I could work on my new grip. Done after 75min. Ultimate frisbee.
CFWU x 3 minus the ring dips
I realized I scaled this wrong in the middle of the first round of ring dips, so I changed the HSPUs against the wall for HSPUs in a pike position on a 20” box in rounds 2 and 3. Unfortunately, the damage was done, so I just tried to stay with it after scaling it a bit. First round took about 10 minutes, next two combined were 11:15. I would guess I could get this in about 15-16 if I had used the piked HSPUs in the first round.
12:25 last time 16:05
feet on squat bar for HSPUs, regular dips for ring dips. Split up as 21 dips, 21 HSPUS, 21 dips, 21 pushups, and 21 dips. Then 15 & 9 following same pattern
overhead squats 85lbs
Saxon side bends 12lbs
6hspu+ 30 assisted (bar at 4')(
8 ring dips +26 dips
HSPU's with feet on a platform
parallel bar dips
10:27. accidentally did 21 hspu's for the 15 rep round
1st time "J.T." 19:27
HSPU 21-15-9 on parallel dip bars.
Dips 63-45-27 on parallels 3:1 ratio.
1st time with HSPU. I couldn't get myself in HSPU position on the floor. I busted my you know what a couple of times. I had to use the dip bars and walk myself up the power rack to get into position. It worked out pretty well, I was able to get deep ROM. Any advice on getting in the HSPU position would be appreciated.
suppose it didnt help i did 64 hspu and 64 pu will yesterday metcon. did hspu head to ground every rep against the siding on the house w ring dips and reg pushups.
HSPU self-assist on racked bar.
All else RX'd.
I've not had the opportunity or pleasure to meet you Pony, but with all the posts and fans, I feel like I know you: Happy B-Day!
Very bizarre how hard regular push ups become in this sequence.
complete tricep failure from the hspu....
As Rx'd 16:51
47 - 6' - 210#
21:28 once again HSPU slowed me down although I got 8 right off the bat for the first time.
did 3-1 trade for dips for ring dips
21-63-21 (4:48.59 from 7:05 last time!)
15-45-15 (3:42.53 from 5:04 last time)
9-27-9 (2:19.12 frin 3:03 last time)
for new pr 10:50 from 15:13. Was not expecting to see this much change from last time!!
Daaaaaaaaaaang! I'm not good at this at all. I knew I was going to have to sub, but I had to sub a LOT.
Subbed 45-degree PUs for handstand PUs
Subbed regular dips with 20lb assist.
HSPU were the sticking point. After initial first burst of 8, they were broken mostly into 3's and 2's.
Great Hero WOD.
RIP Jeff Taylor. Blue Skies.
As Rx'd in 7.30 a lot harder than I thought!!!!!
jumping ring dips (surprised how much harder these are then bar dips)
That is a legit counter-argument. We were doing a little drinking and gymnastics last night and i could already feel the pain after doing three hspu from headstands. With no wall for balance that was much harder.
subbed 54" feet-on-box pushups for HSPU
5:44/5:24/3:00 = 14:09 total
1. round 2:50
2. round 4:10
3. round 3:29
HSPUs killed me. Last set all singles.
23:15 as rx'ed
age 19 bw 170
11:57 as rx'd
pr by about 8 1/2 mins
27.20 as Rx'd
broke the ring dips into 2's for most of the way
Sub'd feet on 29" ledge HSPU
Forgot about sub'ing in more dips for not doing ring dips. Oh well. Still a great upper body workout.
As Rx'd, 11:45 PR
as rxd 4head to ground
17:23(PR)by 11 eleven minutes
Question: As someone relatively new to Crossfit, what is the deal with the certification classes you can take? Are these for the "average Joe" to learn more about the topic, or are they for people who want to teach the skills at their local affiliate? I ask because, although they seem very interesting, the one that I looked at was EXPENSIVE. I can't see spending $600 for a weekend course. I figure the free market dictates what they can charge, but it doesn't make sense to me that someone can expect to make $6,000 (if he/she attracted 10 "students" to the class) for a weekend of work. Great work if you can get it, yet considering Crossfit appears to be a philosophy for the masses in regards to the fact that you can follow it with very little up-front money (WOD's are on the site for free), it seems odd that the certification classes would be so expensive.
got burned out on HSPU's after the first round. Dips and pushups were harder than expected. First wod in about 2 weeks.
21-15-9 reps of:
Handstand push-ups - very weak, and not anywhere near forehead to floor
Ring dips- yup
Push-ups - yup
As rx'd, but as this is my first time doing J.T., especially with rings, I just did it to finish. What a great shoulder girdle workout; the rings really emphasize the stabilizer muscles one doesn't normally feel on dips.
Bingo, I could read what you write all day, every day...
first round as rx'd 13:35
HSPU fell apart on round 2 and 3
only got 4 and 5 on each round(got stuck with head on concrete)
Did I mention I suck at HSPU and ring dips?!?!
Nate: 15:15 with bar dips and assistance on hspu
Laura 20:57 with assistance on bar dips and hspu
subbed 95lb thrusters for HSPU, everything else the same, same reps.
My Friend John (Day 4 of CrossFit)
sub-25 pound weighted dips
HSPUs need work.
13:48 as rx'ed
tough one. my shoulders are DEAD!
Rx'D approximately 19:50. Not a good showing. The HSPU's just smoke me. Better than last time though, when I could not finish as Rx'D. This is just one of the workouts that absolutely beats my arse. Very disappointing.
rd3 3:39/:18/:13= 4:10
I was happy to put 13 HSPU together on the firsst set. But after that I was spent.
I'm not proud to say that I did mostly assisted versions of each, but it's my first day trying this. I AM proud, however, to say that I made it through today and I'm ready to start the long, hard road to get back into shape.
as rx'd (nose to floor HSPU)
time = 15:36 (PR by 32 sec)
Replaced HSPU w/ over head press
Replaced Ring dips with bench dips. Had a lot of tightness in rt shoulder even after CF Warm up.
45lbs x 21
21 Push ups
45 lbs x 15
15 Push ups
45lbs x 9
9 push ups
As Rx'd 12:27. Slower than last time, but more strict ROM.
Changed the workout to accommodate my shoulder injury
21-15-9 reps of:
Hang power cleans, 83#
19:42 (PR) HSPU's 2.8 inches less than full ROM
back from vacation
13:38 with box hspu
cashout was tabata goblet squats and situps
14:36 w/ inclined push-ups sub'd for HSPUs
First time I've done this one, so I guess that makes it a PR.
I just started crossfit a week ago... loving it so far. Military background, etc etc etc.
I've never done an HSPU before. I tried (assisted by a wall, but still vertical), and couldn't do a single one. PU and rings were too easy.
Anyone have any advice for developing the ability to do HSPU?
#55 ???? are they done any other way??? let me know when you perfect the wall-facing technique...
Crossfit makes me realize how weak I truly am. Very humbling to say the least.
I could not do the hspu unassitted (which sucks) and my ring dips were sub par also.
Oh well ..I guess that is the point. Next time I will do better.
my triceps do not love me anymore
Can't do a HSPU yet so I rested my feet on a bar.
Feet on a bench for the dips as well...I have a lot of ground to make up, but isn't that always the case?
13:20, followed by jump rope x500.
2nd crossfit WOD for me! My brother who is in special forces turned me on to these. WOW, I am not in the shape I thought I was!!! I could not do 1 HSPU on my own. I had to modify and use my legs to assist. Awesome work out. I am smoked!
23:15 as rx'd
91F (felt like 98F)
half of HSPU's were doubles a minute apart
subbed bar dips
10min 15sec as rx'ed
(pr by 3min 3sec) W00t!
31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Time: 10:14 HSPU with feet on rack assist
Foam roll after
Compared to 090315: 13:13 HSPU with feet on rack assist
HSPU (subbed feet on bench)
Just started follow this site, greeat site!!! Also just noticed the J.T. Great warrior, RIP Brother, you will NOT be forgotten, my W/O was in honor of you today
Scott, PR = Personal Record
@ JWO re: expense of certs
I will post in detail tomorrow on the gymnastics cert this weekend with Tucker.
Quickly I will say that a cert is for anyone who wishes to learn more. You don't have to be a trainer. You WILL BE A BETTER CROSSFITTER if take the certs. You are not just "learning about the topic" You are DOING the topic. And with EXPERTS. The HOURS spent observing, coaching, listening, doing are priceless. You can bet that $600 was worth every shiny penny. Knowledge is my pearl of great price.
I spend money on what is important to me- my health, my daughter, travel. CrossFit falls into the health category. It keeps me physically, mentally and emotionally WELL. I have been very sick in the past- and that SUCKS. I am almost 100% now and I feel like a million dollars.
A rare filet mignon awaits me at Morton's - Thanks for all the birthday wishes, between this and Facebook and text messages- wow, I feel loved. Aw shucks.
no rings, did 3 dips for 1 ring dip
feet on bar for handstand push-ups
dips really slowed me down
Always gotta work hard for a hero. especially if it is for a Navy sailor.
forgot about the regular push-ups on the first round. oops! But I made up for it at the end of the second round.
Thought shoulder OK, tried ring dips, big mistake OW!
HSPU off table
Chair dips @ 3=1
21-63-21 @ 5:40
15-45-15 @ 11:20
9-27-9 @ 14:30
HSPU w/ wall
Bench Dips / feet raised X2
So, I'm new to CF and this is my 2nd post. My story is this.. I went from being an obese slug to being in the best shape of my life in a year and a half. I have sooo far to go, but am pretty proud of how far I've come so far. I've lost 90 lbs to date (35 to go) and this year so far competed in a duathlon, a 120mile bike, and two olympic tris. (the last of which my time was 2:59:44). I teach a spinning class at the gym and I am two weeks away from the Hulaman Half Ironman competition at Hagg Lake in Forest Grove, Oregon. The last 20 weeks, though, I feel like I've lost strength and ability since I have been ONLY swim/bike/run.. CF looks like it is just what I need and boy is it kicking my butt so far. Today was my 4th WOD.
Took a spinning class this morning and then went back this afternoon for the WOD.
There was no way in *H-E-Double Hockey Sticks* that I could do a HSPU. So I propped my legs up on a machine and did the same movement, used the assist machine for the dips, and did knee pushups. It was all I could do to finish, and driving home was very interesting since I can barely move my arms. :0) I am going to love CF!
had to sub HSPU b/c i just had a melanoma removed from my ear!
JT-the left ear version
overhead shoulder press- 95bls
Body Weight Bench- 180 lbs
205 dips sub for ring dips.
HSPU: 21-15-9 (toes on wall)
Ring Dips: 17-10-5
So why are my legs wobbly too?? Like I said, ouch.
21,15,9 handstand pushups
84,60,36 bar dips (4:1)
someone said bar dip sub was 4 to 1???? I would like to see a video of someone doing this WOD under 10 minutes as rxd.
Beth F/5'2"/166/46 20:57
kipping hspu, plyo box table dips, knee pu
dips were 2:1
HSPUs may have been a little half-assed
I forgot to tell everyone I finished the 100 Day Burpee Challenge today!!! Thats 5050 burpees I am so glad I am finished, but am now debating on what 100 day challenge to attempt next.
dips were subbed and second and third rounds were pull-ups instead of HSPU.
Did 4 WODs today within 3 hours....3 of which were prior to JT. So...
WOD #1: Max DLs
365+375+380+385+390(PR!) = 1895
WOD #2: Run/Row Hell
WOD #3: KB Fran (w/53# KBs)
WOD #4: JT as Rx'd
About a minute slower than last time, but after all that i'll take it. Rest day mmmmmmm
That workout kicked my butt. I simply cant do that many HSPU.
As rx'ed took me 27 mins
JT - 10:13
HSPU modified to half distance
Had to sub the 180 dips for the ring dips. Around 45 Minutes...
1st time on J.T.
ouch! reduced to sets of 2 then 1 very quickly
hspu assisted with feet on bar
pushups (ridiculuously hard)
HSPU to 5-6" above floor
21-15-9 reps of:
14:34 Happy Birthday Pony
cfwu x 3(-pushups, -dips)
assisted hspu w/ feet on rolling toolbox
9:45 (10:02 previously)
12:40 scaled: 12-9-6 everything else as rx'd, managed to do 12 reps of relatively strict form handstand pushups for the first round, others were incline pushups (a couple reps that stopped just short of my head touching and a couple instances where my foot caught a hole in the wall were the only breaks in form)
decided to throw in another round of 4, totally brutal had to do dips in sets of one! this took another five mins for a total time of 17:40. After four months of Crossfit, I'm really starting to love it! Going to try starting a club at my grad school next semester.
Subs: first round hspu good, 2nd and 3rd down to pad on top of 25#plate(the thick one)
first 15 or so ring dips good, rest of first and second set jumping. last 9 did 27 bar dips
sub incline pushups and jumping ring dips and knee pushups
21 HSPUs/pushups with 3" plateform 11:59
Kellis same with 6" 6:30
first time ever using rings
subbed 135lb push presses for hspus
hspu with feet on bar
black band assisted ring dips, 13" below rings
subbed reg dips cause i dont have rings and subbed assisted box hspu for regular
I totally had to hack this to make it work, so here it goes:
135# Shoulder Press
Total time: 11:59
Built the paralletts last week using the crossfit journal and I thought that they were great until today's WOD. Holy #$%!!!! I think I hate them. Same goes with the rogue rings.
Ended up with 31:41:00 as prescribed.
I am weak sauce! There is alot of room for improvement!
For everyone in the teens U suck.
13:18-last time: 14:02
last time was 5:24
Modified HSPU 21-15-9
Regular dips 21-15-9
Push ups 21-15-9
I know I know I didn't do the 4:1 on dips (Still working on body weight dips)
Dips- lowest asst possible which is a good challenge for me
Dips-(so I would get 2x dips in since not ring dips)
= 13:38, PR, same subs as last time
Mod due to ab injury:
Dips (wt assisted)/80lb thrusters/40lb kb swing
sub'd 65# shoulder press for hspu, otherwise as rx'd: 13:45
Vicky: 25# sp, assisted ring dips and knee push ups: 8:46
Rx'd 17:22 hspu really slow me down.
Rx'd 8:24 PR....
Modified HSPU 21-15-9
Regular dips 21-15-9 (3x sets)
Kips PUs 21-15-19 3 (3x sets)
Push ups 21-15-9
43/168 - Performed outside 93 degrees
18:00 - Last time 18:30
About 4 mins slower than last time,but hspu'ps were much better rom ,(not upside down wee girl shakes )well the first set anyway,ring dips and press ups,not too bad ,straight through on most,most of time taken by the hand stand press ups !
earlier,b/p,f/s,ohs,sn,sn.p/p,sn.balance and m/ups.
W/U: 17 ROM exercises.
As Rx: 10:29.
C/D: PNF of hamstrings; static stretching of quads.
Off PR by 0:02. Head-to-floor HSPU; strict ring dips; honest push-ups. Shldrs were burning more than usual today.
3 rnds X-fit w/u (scaled back pull ups and dips)
HSPU on knees from 25" Box
Ring Dips with feet on ground, rings 24" off ground
29min without W/U
10 minutes even.
Sub'd bench dips for ring dips - no rings or dip bars on the ship. This was still very difficult even with just the bench dips.
Biked up Fremont Peak.
23.6 miles, 2,684' climbed.
3:22, including all stops.
With Mikey & Ed.
can't do hspu's yet so I put my powerrack pins on the second highest holes (10th hole from bottom).
I doubled hspu's and dips since I was using a bar. I left pushups reps the same.
I did hspu's 42,30,18
bar dips 42,30,18
push ups 21,15,9
I was spent! Upper chest was huge!
HSPU negatives from paralletes
Jumping ring dips
i did not have rings so i did what was suggested in the FAQ section and tripled the dips portion. my sets went like this....
63 regular dips
21 push ups
45 regular dips
21 push ups
27 regular dips
9 push ups
my time was 28:12.
upper body, especially chest and triceps are dead.
I've never done 135 dips in my life and especially not with other workouts. Although, i did much better than i expected.
A friend of mine barely finished the first set of this and his time was 38:20 just for the one set. He'll work on his triceps though lol.
now gotta wait for a midnight football practice. gotta love two-a-days.
hspu from a chair
just got new rings 2 weeks ago and boy did they work me today lol
CFWU x 3 no dips
"JT" TIME: 30:36 (63/45/27 bar dips)
1st rnd of HSPU partial ROM, 2nd rnd 7 HSPU then the rest were pike and feet on smith bar. 3:1 ratio for dips eat to much of the time, I gotta get some rings soon.
Rx'd 9:00. I could really feel the ring dips when I went for pushups. Great workout!
Thanks Rich P. Sort of new to the site though I am familiar with and really starting to love Crossfit.
using Abmat at first and then an egg crate for the HSPUs.
Wasn't pleased with my time, even with it being my first time, but my shoulders were DONE. I really don't think I could have gone much faster.
age 33 bw 220
11:37 ax rx'd
handstand pushups done to black foam pad laying on side. pr by about 3 mins
also worked on muscle ups afterwards
As RX'd: 9:15
Disgusted. HSPU's were very slowest, followed by push-ups and ring dips were sets of 4-5 most of the time. A nasty "day 2" after having taken over two weeks off. Should be in the 10 minute range.
Ridiculous amout of modifying. These are the workouts where my rowing background does not aid me at all. On days like this I wish I was a gymnast.
21-15-9 reps of
HSPU feet on a 25" bench. I'm trying to get my body as vertical as possible and even though it feels like I'm about to fall on my back, I know I'm still far from vertical.
Ring Dips: I'm using TRX straps so it's sort of like ring dips but the buckles keep digging into my arms. I left my feet on the floor. Soooo far away from doing a real ring dip... and even farther away from doing a muscle up. Maybe one day.. but I better hurry, I'm not getting any younger.
Score = 19:57.93
After CFSB 12 minutes rest between Little JT CF Kids
Partial HSPU to 11" box; Bar Dips; Push ups
Bar Dips 5-4-4-2
Pushups 7-5-3 / (6:02.59)
HSPU 2-2-Pulsed 3-3-2 Lost the partial here. Pulsed 2-3 inch
Bar Dips 5-3-2-1-1
Push ups 6-3-3 / (14:39.09)
HSPU 1 – hold for count 4-5 (one partial but no recovery. Went to holding for count.
Bar Dip 3-3-1-1-1
Push ups 5-2-2 / (19:57.93)
While time is pretty much same as last time I'm pleased that I did partial HSPU instead of V push-ups. Also while all sets were broken the Bar dips and push-ups were stronger that last time.
Reduced range of motion on the HSPU by 6 inches, Everything else as r'xd.
Subbed 35# dumbbells for HSPU 1st round, 30# dumbbells 2nd & 3rd round, bench dips for ring dips.
subbed extreme elevation push ups for the hspus and parallel bar dips
Used two plates on the floor for the HSPU's. Can do a few at full ROM but not that many reps. They really started to suck by the time I got to round three.
But.... I GOT MY FIRST MUSCLE-UP TODAY!! So excited! Thanks Coach for all the great muscle up videos and thanks to the Crossfit community for making me better, faster, stronger!
30 yom, 185 lbs
14:00 (pr) as rx'd
Can't do HSPU's. No rings available. 63 dips, 21 pushups, 45 dips, 15 pushups, no 3rd round dips, 9 pushups. olympic barbell 21,15,9
18:33 as rx'd with paralettes
PR, since last time wasn't as Rx'd.
Subbed 3 bar dips per ring dip.
This was awesome,!
Subbed 4 chair dips per 1 ring dip
21:00 was my time.
90# shoulder press
lift was great
a lil bit on the slow side but finished in 24 minutes
23:15 as rx'd. HSPUs are rough!
toes on box, jumping bar dips
knees on box, jumping bar dips, knee pushups hands on 45# bumpers.
GRATS VALERY!!!! I CAN'T WAIT FOR THE DAY!
14:03. Subbed inclined pike pushups for the hspu, although I did string together a record 3 of the real deal pre wod. Started with bar dips, then in the round of 15 I had to switch to jumping ringdips at shoulder height.
That first push up was a reality check...yeah, the one where you bounced your face off the ground because you didn't realize your arms were already so shot. That one, the swift kick in the butt courtesy of gravity...
I really need to hit the hand stands hard to prep for the midatlantic hopper. It will be my first competetive event, and I am really looking forward to it!
FRAT 30 day Paleo Challenge WOD Deadlift 1-1-1-1-1:
This is what I get for taking a 4 day break:
I couldn't lift the 405 or the 385 at the beginning. I thought 315 was heavy when I used it for warm-up and my back was shaking on the lifts like how the CFers were doing it at the games. Never had that happen before, I usually can pick it up or I can't... no back shaking. Looks like I'm going to crush my old fitness assessment WODs a month from now!
TIME - 19:10(PR by 3 min)
Had the order wrong...did pushups before ring dips...triceps blasted on ring dips...15min17sec.
this morning did the 1x7 squats, then JT tonight. chinese food definitely slowed me down
subbed ring dips for 3x reg dips
Ben 30/95kg(205lbs?)/180cm (5'10"?)
This is my first ever comment on Crossfit, and only my second week following the programme. I thought that I was reasonable fit and strong, but the last week I have come crashing back down to earth in a major way! That's ok though, I think Cross fit is what I need!
This is my first JT and I did it as follows.
"Self assisted" HSPU (with my thighs at 45degrees to my torso and my feet on a bar). I assisted myself with a lot of them, especially on the last set.
Regular bar dips (I don't have rings). I didn't increase the reps because, although I can probably do 63, 45 and 27 dips, it would take me sooo long it would reduce the intensity of the whole workout.
Push ups as prescribed.
Time = 16mins 2seconds
I see that a whole lot of guys (and gals too) have well and truly destroyed me on this one...but I am pretty proud of what I have done on the first attempt...and I'm looking forward to having another go at it.
Well done everyone!!
subbed ring dips for 25# weighted regular dips
Stabilisation was a challenge, especially for this particular combination. All HSPU full ROM.
Did the dips on a dipbar, not rings.
cfwu -dips (5 strict pu's/round)
eleveated head about 3 1/2 inches for first two rounds, about 4 1/2 inches for last round.
21-15-9 reps of:
Handstand push-ups (1st set to stack of abmats; after 1st set, modified to hanging feet on 60" barbell)
21-15-9 reps of:
HSPU (first time ever doing these, so hooked my feet over a bar about waist-high)
Bar dips (x3 -- so rounds were 63-45-27)
12:51. Feel like I scaled the HSPU too much.
9:01 as rx'd I think my ROM suffered a bit on the last round so it shuold be closer to 11
first day back from vacation alternated between 100 burpee sets and 5k runs
just realized i cheated by doing bar dips.
21:10 as rx'd.
HSPU's are a real challenge for me but they are coming more easily now. Previous time was well over 25 min as rx'd.
ROM was minimal on HSPU. Did bar dips 1:1
bar dips and feet hooked on smith machine about eye level
Next time will try HSPU
feet on bar, last 5 did 50lb db press
21-15-9 reps of:
sub hspu for highincline
no rings regular dips
Had pullups in my head for some reason instead of pushups. Oops.
21-15-9 reps of:
Handstand push-ups (legs hooked on barbell)
Bar dips x2
21-15-9 reps of:
-Pushups w/ feet on bench and as much weight as possible on shoulders
Did 3X10 bar dips after completion of modified J.T.
HSPU (half extension)
Bar dips (3:1)
Note to self: hook legs on bar for full extension hspu
don't have rings, used metrolius rock rings
took the weekend off and did "J.T" today.
Subbed HSPU with standing dumbell shoulder presses.
21 SP's 35lbs
15 SP's 25lbs
Hit muscle failure on those last push ups. 20:46
F/33/125 (gained 2 pounds over the weekend!!!) poor diet (and alcohol consumption) past 3 days
as rx'x, head to ab mat. 17:53 (way too slow)
120 lbs press for hspu
everything else rx'd
Faster than last time by quite a bit.
Downside - REALLY had to split the 2nd and 3rd sets up. Tris were fried. Push ups never a problem, but the dips were down to 2s at the end. HSPU had to use legs (hooked over Smith) for last 4 reps.
I wish I had read the recommended subs. I didn't know the subs for ring dips and my modified rings worked, but I didn't have a place to hang them. So, I did the CFWU then...
21 HSPU, 21 dips and pu's, finished the rec'd numbers using pike pu's, reg dips, and pu's in 13:44.
Handstand - legs bent
Push up assist
Triceps are very weak so this workout really hurt.
Got smoked on the HSPU
21 hspu 15 hspu 9 HSpu
25 bar dips 20 Bar Dips 15 Bar Dips
21 pu 15 PU 9 PU
Under 9:30 Min
Shortly after hit knocked out 30 Bar muscle ups
As rx'd 16:40. A few HSPU and a few ring dips stopped just short of lockout. Didn't have even one more HSPU left in me after this one.
The order looks wrong, but I did them as Rx'd
HSPU: 21-15-9 wall assisted
Ring Dips: 17-10-5
cfwu x 3
subbed 100# shoulder presses for Handstand pushups
Then did crossfit football total -
squat 405 (failed 430)
bench press 250 (rotatot cuff surgery 5 months ago.
ran 7:30 mile
10:10, but the range of motion on the handstand push ups was questionable.
subed 135 (for 10 reps) then 115 for hspu. finished 1 round in 11:45 upper body is dead i will try to finish tonight.
21 Handstand push up
21 Push Up
15 H PU
15 P U
9 H PU
First workout where i did handstand PU as Rx´d, first 21 ok range of motion, next not so good and the last set bad ROM......
Subed 3 dips for 1 ringdips
6 mins 25 sec (but did bar dips, not rings!)
J T ish
The HSPU required so much rest that it became amost a pure strength workout.
To get the weekend poison out:
40 GH situps
30 abmat situps
100 Dble unders
Thanks -AK- Smith Brother's (Comment #280)! Those muscle ups seemed all but hopeless and a pipe dream for weeks as I couldn't quite get my grip right, then suddenly yesterday it all came together.
39:00, subbed 3 bar dips per ring dip.
PR, since last time wasn't as Rx'd.
HSPU (feet on desk)
Dips (feet on bench)
10:14 (PR by 2:01 mins + ROM improved on HSPUs)
PR by 9 minutes
HSPU still mostly 1 at a time after 1st set
subbed 3 dips for 1 ring dip
hspu (feet up against wall, need to work on ROM)
13:45 with l-hspu (feet at waist height) progression subbed for hspu
subbed modified HSPU
PR by 3:00 on this from last time I did this WOD in early June! On paper, this one doesn't seem hard. I love how you get so cooked so early!
21, 15, 9:
handstand pushups (limited rom)
I am very new to crossfit and I thought I was strong until today.
47 min only 1st set was handstand pushups the other 2 were modified. 3:1 dip ratio because it was on bars.
HSPU to 3.5" bumper plate stack
First time with this, I believe. Much harder than I expected. Much room for improvement.
A day behind
A slower time than I did last time. Also my form was not very good. I shouldn't be feeling this week coming off a weekend of rest.
Get some, Go again!
21-15-9 reps of:
Handstand push-ups -- SUBBED 2:1 Pike presses after round 1
Ring dips -- SUBBED 2:1 Bar dips
Humbling. As last time, I had to scale-down. After 5 HSPUs in round 2, I subbed 2:1 pike presses. I would have had to wait forever to do more HSPUs - was totally burned out. So this was nearly identical to last time I did this WOD (3/15/09) - except last time I did 2:1 assisted bar dips. And last time was 1:11 slower.
Strangeness - I think I slightly pulled my adductor kipping up on the first set of bar dips. At first I thought the twinge was in my hamstring, but it's definitely groin. My guess is that the posterior chain must be involved in kipping up on dips as it is kipping up on pullups. (Luckily, I think it's a minor strain.) Thoughts?
p.s. Only good news today - got 10 HSPUs on the first set (PR)!
16:40, HSPU facing away from wall and form definitely needs some work.
Back Squat 5x5@ 90kg
WOD as RX'D in 34min
Wow that hurt!! Didnt want to scale, as have to get to grips with HSPU at some point!
WOD as Rx'd
5 of 3 Back Squat
Back Squat 5 of 3
WOD as Rx'd
I substituted (4 bard dips for 1 ring dip) and knuckle push ups instead of regular push ups. So the total was 45 handstand push ups, 180 bar dips, and 45 knuckle push ups. The dips killed me...
Male 5'5" 140 - 28y
My Tri's are cooked, 2nd round was hell.
not quite rx'd. first time with jt. hspu to two stacked chair cushions (1-2" w/ head squishing down). first time ring dips partial assist on some, some w/ small jump (still getting the technique down). hspu's after first round were one at a time and took most my time. like jt.
Subbed ring dips for bar dips
used band for HSPU
toes on box for dips
First time doing with HSPU, head to towel on most reps, but some depth failed.
Sub bar dips 3:1 for ring dips, depth started to lack at the end
Push ups as Rx'd
HSPU on TRX Suspension System
Pushups on "Perfect Pushup"
This was a hard workout for me
M/63/194-Taking advantage of available ocean (Cocoa Beach) subbed:
2 rounds for time:
Swim 250 meters against current (breast stroke)
Run 250 meters
After 1/2 hour rest:
500 swim (primarily side and freestyle)- lost race to daughter (again).
As Rx'ed in 19:18 (NEW PR)
previous best was 25:25
range of motion for HSPU was head to aerobic step placed underneath. ring dips sucked, because my left shoulder is still gimpy.
subbed press 135# for hspu, subbed bar dip for rings, push ups same
that was tougher than I thought it would be and I subbed a bunch!
HSPUs were 50% r.o.m. head to focus pad
HSPUs were knees to ledge w/full rom
1/2 volume in ~7 minutes
had to run. but was also cashed out :-)
still feeling it 8 hours later
HSPU - mostly singles starting with head on floor
last set start head off floor and lower only
This was brutal for me.
HSPU w/ feet on ledge about 4'-6" high
Substitute bar dips for ring dips 3 to 1
45 assisted hspu
Dips killed me.
HSPU were spotted by having my feet hooked on the edge of wall locker in my garage. Head to ground and tried to stay as verticle as possible.
as rx'd for the rest.
10:05, subbed bar dips 1:1. Just felt like being in and out today. First time doing this, first round of hspu's and dips unbroken. Pushups were ugly.
Accidentally did 21 pushup's instead of pullups on first round so I made up for it in the ensuing rounds. Standard dips.
21 bar dips
CFWUx2 then JT specific warmup.
6:59 JT as rx'd. (:30 faster than last time)
First 21xHSPU's unbroken, then 1-4 at a time.
Need to work on kipping dips and pacing HSPU's
then modified CFFB:
3 rounds of:
55# 1-arm DB snatch x12L, x12R
Ring Pushups x12
Double Unders x25
Great day at the gym, two really challenging workouts.
Tricky WOD here, didn't expect to fail.
Attempt as rx'd
21 - 15 -9
Ring dips --> sub with 3 deep bar dips each 1 ring
Round of 21 (no prob)
Round of 15 (HSPU's got tough and very broken)
Round of 9 (1 HSPU, then negatives triceps zapped)
SUB 3x bd (tendonitis)
Strict barbell press (95#/75#/65#)
Slow the whole way -- tough!
Still behind one day performed JT on 08.03.09. We will catch up on the next RD
Sub'd dips for ring dips
~18 minutes. Started the watch incorrectly.
Sub'd dips for ring dips
~14 minutes. Started the watch incorrectly.
84 Dips (machine assisted - 90 pounds)
60 Dips (machine assisted - 90 pounds)
36 Dips (machine assisted - 90 pounds)
Time for above posts needs to be switched.
f time = ~18 minutes
m time = ~14 minutes
14:47 with really thin 3rd band on the band assist setup. This really made head to floor HSPU's slow going.
Did this after the squat WOD. I was lazy...
Did HSPU with my feet on a bench, L-shaped.
Parallel bar dips (1:1)
ring dips were asstd
used inverted pu + 5 for HSPU
OK Crossfit wow
dips with green rubber band
HSPU halfway down
then 500m Row 1:54
I'm not comfortable with hspu yet so I substituted overhead DB press with 50 pd DB's and tripled the reps.
100pd(total db press) 1x63 1x45 1x27
dips 1x63 1x45 1x27
push up 1x21 1x15 1x9
this was a killer
sub'd: 115 lb shoulder press (21), push press (15,9) for HSPU
HSPU with feet on chest-high counter, dips on table edge, RX'd pushups
modified HSPU on box and used a stretchy thing for rings
Press 145x3, 95x17, JT 12.43 w scaled HSPU to 2.25 pad.
how much harder are the ring dips than regular dips?
Is there a proportion to them? 1.5dips=1ring dip etc...?
I want to build a ring dip system soon!
JT was my first "complete" WOD. I had to cheat on hspu and did faltering sets of dips on a staton since I don't have rings. But I eventually got through it. Time? I can't tell you how inspiring Crossfit has been for me to get fit, since I've been lurking here. Thanks
Finished set of 21 in 1:23, got all HSPU's without stopping, but when I started the HSPU's for the round of 15, could only get 2-3 at a time.
modified HSPU with box, used stretchy thing for ring dips
No rings. Regular dips.
HSPUs Bridged with feet at knee height
HSPUs Bridged with feet at mouth height
Honest Push Ups
Ring Dips were the hardest of the bunch.
21:31 (PR by 2:04)
Head to floor on all hspu reps. Also PR'ed max rep hspu with 21 unbroken. (As usual with JT, 2nd and 3rd rounds were much different story with hspu, managing only 2-3 at a time.)
Subbed Ring Dips for Regular Dips at a 3:1 ratio, otherwise as RXed.
Subbed Ring Dips for Regular Dips at a 3:1 ratio, otherwise as RXed in 30 minutes.
21 HSPUs in smith machine
21 push ups
subbed 10 26kg chest press + 15 bench dips as some dude was blocking the dip bar
15 push ups
subbed 9 x dumbell press as a dude was squatting in the smith
9 push ups
so not quite as required but my arms were on fire so its all good
19:36. Shaved off 4 mintues from last time by taking lots of breaks and not blowing it all on first round of HSPU. Use this strategy again.
Did really well on this one, guess carbs can really help with energy, haha
Modified HSPU, jumping ring dips and knee push ups after first 15. 7:57
HSPU against wall
Handstand push ups were getting a little cheaty on the last set, but everything else completely legit
33:42 as RxD
Soo slow. However, I was happy just to get through with strict HSPU's.
as rx'd: 13:23
As rx'd: 22ish
Need a stopwatch and HSPU work...They eventually broke down into struggling sets of 1-3.
16:02...I don't know if I've ever struggled that much with pu's...used a smith machine to assist hspu's
16:50 as rx'd
Subbed bar dips, guy with rings didn't show.
17 min... subbed 3:1 dips for rings dips
and used dip machine to lock legs at top for HSPU's as I am still not comfortable enough to do them on my own.
Good ROM on hspu's. At the tennis courts of Four Points, Ventura.
male, 37 y/o, 149#, 68"
8:51 as rx'd (PR)
Jeff @ work
Nose to ground
sub'd 2 to 1 bar dips because of time constraints
15-10-5 reps of:
Did about 8 actual HSPU, the rest were just lowering and trying to get back up
21 - HSPU (head to deck), RD, pu
15 - HSPU (to 1 book), RD, pu
9 - HSPU (to 1 book), RD, pu
27:00, more than twice as long as last time, but much deeper on HSPU and unassisted on rings.
The HSPUs were awful shallow during the second and third sets.
More better faster
Subbed 3x1 bar dips; otherwise, as RX'd: 9:01 (PR).
J.T. as prescribed: 10:51
13.20 those handstand pushups with the ring dips killed me, they made the regular pushups difficult. great arm workout...
As rx'd 09.04
Pullups (read the darned thing wrong!) 21/8
I have a feeling this would have been easier with pushups instead of pullups! At least for my fat ass.
Scaled to 15-12-9 and still took me forever.
i just did this workout monday for the first time and it was pure pain but it makes you work hard.i only been crossftting for a month.im still a little sore
m/36/5'8"/ 180 lbs
Didn't time it but it was somewhere in the 15-20 minute range. I struggled with (everything on HSPU, especially) the range of motion on handstands (didn't touch head to ground) and had to use a dip bar instead of rings. It was rough but I did complete it!
pullups again where a killer, majority where negatives
had to stop as handstand pushups (and even normal pushups) where destroying my back.
I know! Keep a straight back.
Wow weak from 10 days off sick with a super nasty flu
1st time completing as Rxd. PR. 22:04.
3 to 1 dips and did
handstands push ups done with knees on bench
Substituted 50lb dumbbell presses for handstand p/ups.
Substituted 3 dips on treadmill handlebars for each ring dip.
Bad form throughout. I should have scaled down even more.
5:34 as rx'd
"Rangers Lead the Way"
did HSPU with toes on 3 foot box, body as verticle as possible, only did Rxed dips (not on rings and no extra)and standared PU's
have not done dips for a long time so I did 20 more to end the workout. Dips slowed me down for sure
hspus not to floor
max 4 dips consecutive
21, 17, 12 hspu's
75, 55, 31 bar dips
22, 17, 12 push ups
17 minutes and change-need rings; this many bar dips is painful after hspu's and push ups. My shoulders are screaming. Did almost 4 to dips to ring dips.
17 min. did almost 4 to 1 bar dips to ring dips. Ouch, my shoulders are in pain.
m 5'8 184 36
As Rxd, 20 min... hit failure on the HSPUs and did 2-3 at a time the last set. Killer on the shoulders and tris...
HSPUs leg assisted with the help of a ladder
previous record: 28:44
New PR: 12:36.
I was excited with 16 unbroken HSPU's with full extension and forehead touching the ground
today i did my workout in 26:15
weights for shoulders was 35 then went down to 30, then 25
as rx'd 16:56
HSPU assisted with squat rack, back facing bar, nose to pillow
Scaled hspu to 21-9-7
21:15 AS RXED
Just missed PR of 26:02. But, this time, all of the HSPU's in rd 1 were self-assisted w/ only 1 foot/leg as opposed to two. Went w/ 2 feet on 2nd and 3rd rds. Rings were very tough today.
hspu's were brutal. did 5 the 1st set... but 2nd and 3rd rounds were all singles with like 15-20s of rest between
modified this wod w/:
dumbell shoulder press- 5,8,10
cable tri press- 60,75,90
had to teach yoga class after workout...could barely raise arms up overhead...it was amusing!
Better than last time - almost 4 mins faster. My head was just shaving the ground (or actually my t-shirt on the ground) on a lot of the HSPUs in the first round. (Which was also a significant improvement). They deteriorated after that. Ring dips and pushups all clean.
Did 15/9/6 with bar dips.
9:01. one foot supported hspu
subbed in Bar dips
no ring dips available, normal dips
sub 3x bar dip for ring dip
sub feet elevated push-up for HSPU
sub 3x bar dip for ring dip
21 - 15 - 9
HSPU w/feet on bar set on squat rack
Super late post.
subbed bar dips (no way I could've done 2:1)
HSPUs are evil. They take things that are normally easy (dips/ PUs) and make them killer.
15 - 9 - 6
leg over bar assist HSPU
15 reps abmat situp
I mixed in some abmat situps for a break for my arms which failed early. I would have taken the break anyway, might as well keep moving.
couldnt finish. The HSPU's were too difficult on the second round :( did everything else though
HSPUs were weak... need to practice them more...
21-15-9 reps of:
BAR Dips - 63-45-27
W/1" band assist on H/S's. Remainder as...
should have scaled this.
7hspu/14 95# shoulder press
21 ring dip/pushup
3 hspu/12 40# db should press
1 hspu/8 40# db should press
HSPU Rx'd (against wall) first 21 were "head to floor"; then could only manage partial ROM for the 15-9 rounds.
Ring Dips and Push Ups as Rx'd
21-15-9 reps of:
Handstand push-ups SUB hooked toes over a bar on smith machine.
Compare to 090315
23 HSPU w/feet against wall. rest w/feet over bar
**feet elevated hspu and assisted ring dips
subbed 3 bar dips for each ring dip
As Rx'd: 7:26 (PR by -0:22)
HSPU - Feet on High bench
The guy on the row machine looks like Viggo Mortensen.
Not getting full range of motion on HSPU about halfway through second round
Subbed ring dips for 63,45,27 regular dips. HSPUs really slowed me down.
2 reps into the set of 9 HSPU I had to stop because the form was too bad. finished the set with 7 reps of 55k pushjerks.
Total time 18:21mins
As RX'ed 16:02. hspu needs work
Subbed 2x normal dips for ring dip.
11:17 (new PR)
1st time with real HSPU. Still need to work on HSPU ROM.
feet on 24" box for hspu
did 30-20-10 for bar dips.
Did with Joe,
Man I hate HSPU.
10 HSPU...10 with feet up 4.5' on boxes
15 with feet up 4.5'
12 minutes...only certain amount of time.
WOD090802: "J.T.": 21-15-9 of Handstand push-ups, Ring dips and Push-ups
Did HSPUs with knees on table, regular dips (1:1) and standard Push-ups
13:45 = 5:31 + 5:21 + 2:53
Scaled to Brand X Pack
HSPUs w/ feet on ladder (4.5 - 5 ft)
Regular dips on sawhorses
A few equipment issues cost me some time and I ended up doing some things out of order because I forgot pushups in the middle round. Got all the reps in, though.
First HSPUs straight through, otherwise several broken sets
Feet up on chair for HSPUs, others as rx'd.
CFWU - 3. No dips. No HSPU. 7 L PU 2nd. 5 strict PU 3rd. Superman. Burgener.
HSPU much better this time. Still very broken. Mostly 1's & 2's on last 2 rounds. Got 13 on 1st round. ROM not bad, but could still get head closer to floor.
Dips not bad. Keeping core tight & going down quickly really helped. Pushups very tough after ring dips.
3/15/09: 20:24 & HSPU reps 6-10 on 2nd round on decline bench.
16:46ish. Forgot to start clock. HSPU were assisted with bar on wall.
21-15-9 reps of:
Handstand Push Ups, Kipping, 15-6/5-5-5/3-3-3 reps, 1:28/2:14/1:50
Ring Dips, Kipping, 15-6 /9-6/9-0 reps, 0:53/0:49/0:21
Push Ups, 21-0/15-6/9-0 reps, 0:25/0:32/0:15
Total 8:47 (PR)
Previous PR 10:11 on 090315
Good form and ROM on all sets of ring dips and push ups. First two sets of handstand pushups went well; the last round was ugly - really ugly. My handstand push ups are starting to get stronger. It's amazing how 21 hard push ups are after doing handstand pushups and ring dips....
HSPUs with feet hooked over bar.
Last time: 13:35
13:42, lots of questionable HSPU, some negatives near end, otherwise pretty good.
subbed 1.5 X Bar Dips
1 2 3
21 0 0 HSPU
21 15 9 Sub Dips
21 15 9 PU
Subbed push press for HSPU; 110lb for first round then 88lbs for 2nd and 3rd rounds.
did hspu with toes on picnic table for 3rd round
HSPU with feet on picnic table for 3rd round
Time Of: 21.35.67
hspu to 3 cones (approx size of abmat)
after 21, broke down to mix of reg. and negatives
all p.u. unbroken
Subbed regular dips for ring dips
8/6/09 - 19:06
9/3/09 - 18:49
Today - 14:19
no rings (did 21-15-9 reps of dips) and did just negatives after 6 singles on the second set of HSPU's.
handstand pushups (8,6,8)(3,4,4,4)(3,3,3)
ring dips (8,6,4,3)(3,3,3,3,3)(3,3,3)
13:04 08/02/2009 (limited rom)
12:10 03/15/2009 (limited rom)
is it just me or are these WODs (at least for the past week or so) been really shoulder-centric? It has been at least 10 days since I've done a heavy deadlift, squat, bench of pull up. The only heavy thing I've done has been SOHP.
I've only been doing crossfit for about a week. does it just do this (go in flukes of muscle groups/additional weight)