September 19, 2009
21-18-15-12-9-6-3 rep rounds of:
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Posted by lauren at September 19, 2009 7:43 AM
"The Mechanics, the Movement, the Placement" by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]
Oh dear, I really suck at this one....
Wow, this looks horrible! Goodbye arms...it's been a good journey, but I guess it had to come to an end sooner or later!
Oh well... 3, 2, 1 go!
Awesome early post, and a scary looking Workout!
Dude... Bro... Dude... Bro...
The 2 biggest chinks in my armor. Thanks Coach for the exploiting them and humbling me. Just when I thought I was doing good. Forgot about these 2 exercises.
The abs are taking a beating this cycle.
THE 2 THINGS I NEED TO WORK ON!!! WOOHOOOO
I cant help but laugh at this workout and wonder how in the world I am going to make it to the 4th round...
...but there is only one way to find out
GO HARD OR GO HOME!!!
Don't usually post before I do the wod, but let me be the first to say: this one deserves to be named and become one of the Girls.
What do you sub the L pull ups with if you can not do an L pull up?
Sarah, the first sub down is to do "Z" pullups: knees up, feet down.
You can also come up with some combination of pullups and Toes-to-bars, kipping pullups and L-sits, jumping pullups and situps... Whatever it takes to work the 2 large muscle recruitment groups in quick succession, if simultanaeity is not possible.
Personally, I'll be doing kipping pullups, then knees-to-elbows, then HSPU (toes over a bar at my height) for each round tomorrow.
Wow lets pick the few things that I suck at and just throw them all at me at once!!
84 reps of each.
This will be rough.
Did heavy DL's for reps yesterday, today out of nowhere, dull pulsating pain radiating from the neck down deep through the shoulder and tricep. Pain became worse when inhaling. No pain from shoulder movement. Anyone? Thanks.
FML.... This is going to be a fun. Definitly need to think of a name for this one.
Forget the workout - what about the babe with the rings?
could have really pulled something in there... see a doc bro
is there anything I could sub the handstand push-ups for? thanks
is there anything I could sub the handstand push ups for? thanks
what is the burpee mile to be exact? anyone?
Sarah, might consider either one-legged "Ls," alternating legs or using momentum to pull up at the same time you come to an "L." This is subject to others who know better...
Normaly I would never do this but today marks 1 year with Crossfit. For those of you just starting let me give you some stats. I don't have a big ego but this for me has been a truely amazing journey of not only fitness but self discovery.
Starting Weight 200lbs, age 36, Male
Current weight 175lbs still a Male but am 37
At the Start Now
Deadlift 245 375
Bench 190 295
Pullups 2 22
1 Mile Run 9:30 7:02
Clean and Jerk 125 175
FRAN 20:09 98:40
Grace 14:45 6:34
of Death 45:12 18:36
I put this up there to show the new people here that Crossfit has changed my life and it can change your's also. I have more energy then I ever have had in my life and being stuck in Iraq is not that bad when you have a community like these guys behind you. With that said can't weight to destroy my arms, have not done this one before so it should be interesting. Love you guys 3-2-1 Go.
21#: start doing burpees with jump directed more forward than up. Continue till you covered 1 mile :) when you're done, let everyone know :))))
CONGRATS on an awesome 1st year!!! Remarkable results! And thank you for serving. Here's to many more years of CF!
Swany - ONGRATS on an awesome 1st year!!! Remarkable results! And thank you for serving. Here's to many more years of CF!
as rx'd 160/5'4"/25 17:12
thanks jos... i am gonna hit it hard
A couple questoins ladies and gents...
1. My g/f cant even do a pull up, any ideas
for a sub on L pullups and if you have any
ideas can you either tell me how to do it
unless its on exercises and demos
2. That "Daniel" workout two days ago, how do
tell if its a "hero" workout, id like to
know so i can really push myself for the
Thank you very much
Bodyweight rows, pullups on a bar just 4' off the ground (heels touching), bench pulls, jumping pullups, assisted pullups with the Gravitron machine or big rubber bands... I'm not making this up. My wife started Crossfitting this summer (she's a teacher) and went from knee pushups and pullups on a bar set to where she could reach it sitting - to sets of 15 pushups on her toes and is THAT close to a pullup. She's 41... set the bar (literally) high and when the goal is reached, the physical/mental/emotional reward will be so sweet.
As for you - look on the left side menu and read the FAQ's. ;)
Played 3 games of volleyball in the Iraqi Sand then did WOD
Modified the entire thing
Did super elevated pushups off the dip bars (can't do them vertical quite yet)
Jumping Pull Ups
Benny bro thanks a lot and yeah buddy I tend to always reach for the sky, just hard to get my g/f to do the same sometimes lol, she's great just gets frustrated and cant channel it positvely all the time, anywayss thanks a lot I really really appreciate it, best of luck to your wife on her first pull up
#29 Read the FAQ's. Link is on the upper left of the Main page.
Looking forward to this one tomorrow. Lovin' all the core work lately!
Those are impressive improvements. Great job!
Does anyone have a suggestion for handstand pushups, my wrist suck
As rx's ish lol
Same rep counts but mixed up the grips on the pullups and the handstand push ups were only partials.
#15 John-In-Jersey - might be contracture of the scalene muscles on the side of your neck which may or may not be associated with some nerve entrapment (Radial Nerve - C5,C6'ish level, maybe C4 too), and facet joint involvement...Scalenes attach to your 1st and 2nd rib, so they will be affected with deep inhalation. Dfeinately get it checked out cos' these types of injuries tend not to heal too well without some intervention.
Try some self massage on the affected side by dragging your knuckles down from behind your ear, down to the hollow behind your clavicle (collar bone). As you do this, tilt your head away from the injured side (ie as you drag you knuckles down, lean your head further and further over). Use some olive oil if the friction is too much, but some friction is good. Lost of stretching is also recommended!
Excuse the spelling mistakes!
Tried to type quickly in order to watch the footy (AFL)! Saints are through, hope Geelong win tonight too!
feet on squat rack bar for HSPUs, subbed L-sits & pullups for L-pullups
Zercher good mornings 115lbs
Just finished yesterdays WOD.
30 unheld situps and 20 good mornings:
TT = 06:18
Just finished yesterdays WOD.
5 RFT of 30 unheld situps and 20 good mornings:
TT = 06:18
L-PU first round, rest with bent knees
Oh wow, this was a tough WOD.
I´ve been CrossFitting in a local globo gym since April this year and I´d never thought I was going to finish this one, but I did. TT=39,28
Thank you for almost making me throw up : )
this will take all day...
but i will try, in my thought this is the only way to get there... some day
as rx'd: 29:11...sooooo sloooow
#17 Tom- I don't know who that girl is but she has a damn good body!!!
17:00 minutes almost Rxd
(PR- never did this before)
not full range hspu had 45 + 10 pound bumper under my head - but way better sub then what I've been doing.
Lsits were more like kipping Lsits as I couldn't hold the L the entire time.
Still working on ROM on HSPU
Amazing stats! Congrats on your first year of CF. What's really amazing is that most people who apply themselves and make the commitment get the same results! Keep up the good work, be safe, and come home to join us stateside for more Crossfit.
Well, my back is still a bit AFU from my visit to Louisville, so I'll participate today with a little educational offering.
When you first read a WOD that is new to you there are three things I believe you should ask yourself.
1) Can I do the movements requested? If not, what are the substitutions suggested? Look in the FAQ's on the left side of the page.
2) What is Coach looking for today? For example, not only are we training PU today (and rather strict, non-kipping PU at that), but we are also after a core workout. So, if you can't do the requested movement you should attempt to reproduce the requested goal in your sub. Today that would be some sort of PU or assisted PU followed by some sort of core exercise to approximate the "L" of the L-PU. Perhaps L-sits or L-holds?
3) What is YOUR goal for the WOD? This applies more to weighted WOD's like 'Fran' or 'Diane'. Do you want a rip-roaring, high-intensity met-con a la Jeff Martin's entreaties a few days ago? Or do you want a muscle/strength-endurance effect? Choose your weight accordingly.
CF, when done from the Main Page of .com, asks us for some self-sufficiency, and requires in many ways a GREATER level of understanding of Crossfit than going to an Affiliate IMO. It's all here, but you gotta work for it, a little 'brain work' prior to your fitness work as it were.
Wish I was 'in the gym' with you all today. See you tomorrow, if only for "Musings..."
started against wall then died went to use double tire for HSPU..
started L-PU then went to knees up then ended with knee to elbows
still worked it hard felt good thank you!!!
21 L pull ups
18 L Chin ups
15 L close grip pullups
12 L Pull ups
9 L wide pull ups
6 close grip chin ups
3 L pull ups
Straight circuit train no breaks.
20:35 partial range of motion on HSPU's
Did this as rx'd 17:48.... Very tough wod... This combo always kills me!!
picked a rough day to start crossfit for the first time-- horrible form, it took me a minute, but i got after it. swany (#23) -- that is seriously motivating. I'm F/26/145 -- former college athlete -- i've been running miles and miles but am bored...CF is FAR from boring! Looking forward to sharing my 1 year anniversary results.
Just completed first week of CrossFit, what a week!
27:11 as rx'd (knees bent for the pull-ups)
Looking forward to another Killer Week.
L-sit pullups, all Rx'd reps with palms away grip and chin well over bar. Found I could straighten my elbows at the hang if I pushed away from the bar rather than trying to hang straight down (my lack of shoulder and low back flexibility will not allow me to hang straight down). Looks odd and felt strange, but no shoulder or back pain. Was able to do the "push away" pullups for the first two rounds, but the unusual motion fatigued my upper back too much to continue doing them that way. Remainder were done with elbows as straight as possible.
Opted for full ROM HSPUs with hands on 12" stools and head touching ground instead of the quarter ROM HSPUs. Followed a 7-6-5-4-3-2-1 rep scheme.
R21-3:24, R18-6:18 R15-9:12, R12-8:43, R9-4:38 R6-5:01, R3-1:58
So slow, broken up almost the whole way through, and almost quit on R15, but i made it. L-ups usually bad, but nothing compared to the HSPU's. Mama, I made it!
damn that was rough. I love it
HSPU were assisted
11:47 rx'd With some drinks still left in me from rosh hashana
HSPU's against tree, L pu's were kind of tuck, more like an "n" pullup
2 10 kg plates under my head touch to plates every rep
L-pullups (some were perhaps V-pull-ups)
HSPUs against wall, forehead to ~3.5" bumper plate stack (20 kg + 10 kg)
L-pullups were the hangup. HSPUs went well, which means it's time to make the stack shorter.
31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
HSPU 21-18-15 against wall to 7” stack, 12-9-6-3 feet on rack assist
L pull ups 21-18-15-12-9-6-3
All sets broken
Foam roll after
HSPU touched head to floor
L - singles
Lol gonna hit this in a little bit, this will be hard with the smoked bicep tendons, but miraculously my hip flexors and abs aren't the least bit sore, I better knock on wood because they'll probably be smoked afterwards;)
CFWU- minus pu's
jumping pu's (3-2x4's)
Great photo. The lovely woman, yes, but also the lighting. Cool silhouette.
More better faster
19:28 but used the wall for HSPU
any tips on HSPU?
25:09 (really wanted to break 25)
Handstand pushup w/feet supported
Pullups 45lb gravitron assist
Still feeling sluggish moving back up to elevation.
L Pull ups were ugly.
Poor Rom on the HSPU
breaking down form on the L pullups
what kind of rings are those in the picture. I cant decide which ones i want to get and those look cool
19, M, 153, 5'8"
Note for next time: At office, L's closer to 100 degrees after 1st rnd, 16 hspu unbroken in rnd 1 using mat (pr).
Just started CF today. Bent knees for pull ups, HSPU were against a tree and partial ROM for some rounds. Feeling great!
Are you kidding me?!?!
Going to hit this hard today. Getting through something is as easy as not stopping.
as rx'ed sort of, can't go all the way down on hspu
that was fun except for the hspu's
Sorry in advance if this isn't the appropriate venue for such a post...
Crossfit newbie here. Never done L-pullups and am unable to do handstand pushups (though I've been working on wall handstands) To be honest, I' m feeling pretty thrashed right now (posterior chain, lats and arms particularly). "Daniel" killed me. I am taking grad school entrance exam next Saturday, and will only be working out very lightly from Thursday through Saturday. I'll be taking enough time off later this week as it is, so I don't want to take today off.
Can some one recommend me an alternative workout to try today.
I was thinking of maybe doing some stregnth work today (maybe do some heavy bench presses or squats at 70% of my max). Or maybe spending some time on the stairclimber. Another option is I could work on my snatches at a light weight, work on my long distance running (so far I'm a pretty inept runner), or work on my double unders. Any suggestions for a alternate WOD would be appreciated.
I'd post my time but it would be worthless with the amount of cheating I did. At least I'm spent. 2 weeks into Crossfit...hopefully in a few months I can do this one.
I have a post in the filter around 50 that may help when it comes out...
Scaled to pack. Pushups w/ feet on bench. Assisted pullups w/ 10-12 plates. 9:30.
Did all the pullups as normal pullups (not kipping, not L-pull-up). Handstand pushups as follows:
1) 15 HSPU then assisted (legs on box)
2) 10 HSPU then assisted
3) 8 HSPU then assisted
First CF workout ever...I have been staring at the WOD for awhile, reading journals, getting my diet in order. Finally took the plunge...
40:20 kipping PU and not full ROM on HSPU but sore as hell!
Regular deadhang pullups for 31 reps and then did the rest of the pullups with the thin blue band. Made L shape with both legs out while using the band.
HSPU to 2 mats stacked on the floor and all the way back up each rep.
28:29 HSPU's 2.7 inches less than full ROM
First time ever I smoked the HSPU. Obliterated them, full rom down to abmat.
My L-pullups were another story. Mostly groups of threes, then twos, then singles for the latter rounds.
21:20 all sets broken head to floor hspu, the lpu became bent knee starting the 4th round.
5 mile run to warmup for wod. first time i have done L pull-ups or hspu in a wod so i am sure L pu need form work and had to put feet on dip bar to take weight on the hspu.
BrandX Pack scaling:
HSPU (feet on bar in squat rack)
L-pullups (iffy form - some more of a Z)
pullups broken into 3s and 2s about halfway through
The HSPU were all the way to the floor and shoulder width hand placement. These slowed me down tremendously. I decided to ditch the regular time pressure and work on the strength needed to complete this WOD. In the end I could not do more HSPU.
subbed strict dead hang pull-ups and reduced ROM from 1 to 5 inches as needed on the HSPU. Core is shot after yesterday!
CFSBII wk 5, BS 3x5, 200, 210, 220 PR.
feet to bars but tapping feet off of ground for momentum.
95 pound shoulder press
love this pic!! looks like fun!
giving my shoulder a rest. light wod instead. legs and abs are trashed, haha.
25 double unders/20 yard sprint forward then backward to starting point/10 burpees
Subbed dead hang pull-ups
Had to pull the knees in on the pull ups - haven't mastered the L pull up yet. Went as low as I could on the hspu - not sure on my time but it was somewhere around 16 and 1/2 minutes. Hit the wrong button on my timer - reset is not the same thing as stop. grr. Anywho, it was a great workout - happy to say the pull up bar is working well in the basement. Just can't get a huge kip or my head will be hitting the top of the rafters. And I have to be very careful not to k.o. myself - but it sure beats nothing!
Have a great weekend all!
Scrat over and out.
Did not do this wod, can't do L-Pull-ups and only manage a wee shake for HSPU so caught up on another WOD.
As Rx'd (except poor ROM for HSPU).
HSPU against wall.
Subbed head to deck pike pushups for hspu's, and mistakenly stopped after round of 6.
43min as rx'ed
First time actually completing a WOD with HSPU. Took a while but never subbed to pike pushups
Sub'd 35# DB Presses for HSPU.
L-PU's pretty solid.
kind of changed it up a bit did 7 sets of 12 reps of both still equals 84 total hspu killed me but I nailed them all loving the new strength gains
5min practising handstand against a wall, then
HSPU feet on 45" rest
Pull Ups in tuck position.
CFWUx3 (minus pullups and dips)
As Rx'd: 26'12"
HSPU (negative only)
Z-pull-ups (jumping and negative)
Didn't even bother with timing. Just working on the form for the HSPUs. First time doing negative.
I went into the workout today not knowing if I was going to finish – I had never done more than 64 HSPUs in a workout before, and they are one of my biggest weaknesses. I had no one going against me; I only had myself as a gauge, so it became a head game. HSPUs felt better than usual, but I still paced. About halfway through the workout I realized I was going to be able to finish, and began stringing together 6 Lpulls at a time, 5 HSPUs at a time. Afterwards, I scolded myself for not pushing that intensity the entire time, but I do realize I learned not to be scared off by the numbers anymore. I will not let my head get in the way next time.
30 yom, 185 lbs
19:15 as rx'd
#133 Laura DeMarco - classy post
scaled to Porch - 18-15-12-9-6-3
hooked feet over squat safety bar about 54", hand placement about 4-6 inches from the other side
L-pulls one at a time, touched feet down, reset and go again, sets of three, then let bar go
3:48/4:19/3:30/2:33/1:58/0:46 = 16:58 total
for next time - raise safety bar, tuck legs on way down on L-pulls, reset without touching down
23 / M / 5'9" / 135lb
Hey I'm almost an Intermediate, according to the FAQ. Nice.
So I'm 12(?) days behind the site? Yeesh. I didn't want to skip this one, but I'll probably jump ahead to the current day starting Tuesday.
Oh yeah--my deadlift is finally stronger than my squat. I never trained the deadlift before starting CrossFit, but did do a good bit of decent squatting. It's good to have my strength closer to the right proportions.
subbed L-pullups for knees up pullups, hspu against a wall
150 lb pull downs
115 lb push pres
As Rx'd with wall due to lack of coordination and no quite so L-shaped PUs--kept knees up, though.
3, 2, 1, rest...
Looked at this and said "yeah right". Got discouraged.
My coach broke it down into bite sized chunks for me:
21 HSPU to books (used 6")
3 tuck pullups, 9 kips, 9 hanging leg raises
2 tuck pullups, 8 kipping, 8 hanging leg raises
3 tuck pullups, 6 kipping, 6 hanging leg raises.
And on.....down the line.
Switched to 4" worth of books for the HSPUs at the round of 6.
Great... I finally buy a squat rack, weights, olympic bar, etc... and I can't use them on my first workout. Oh well. At least I'm finally dumping the gym... the music is a lot better in my garage, and the fat people on the ellipticals won't be giving me funny looks when I yell anymore. Woo Hoo! Man I love Crossfit!
First set of HSPUs unsupported, remainder done with heels on bar of Smith machine.
Roll Tide, but I wasn't; it was a 'grin and bear it' day. Box squat 285x3 13" box, best since latest rnd back injury.
WOD 21.30 - Kept scaling down til I could do something, scaled to 2.25 inch HSPU pad, green PU band.
Ryan - salute! congrats
Subbed pike pushups for hspu.
L-pulls were not real pretty toward the end
couldn't do all the HSPU so scaled them, also had to battle some 6 year olds for the pull up bars at the park so added some rest time.
HSPU against a tree
21-18-15-12-9-6-3, ones at the end got sloppy
Decided to play it a little smart and half-pass on todays WOD. Arms are feeling some major DOMS.
Subbed/combined yesterdays WOD with 5 rounds of situps/back ext/leg raises/50 lb KB
21-15-9-3 rep rounds of:
Handstand push-ups or progressions
Tuck position pull-ups
7:10.3. Hspu bridged, jumping tuck pu
Decided to push the shoulder. Sorry to hear about the back injury Paul (Apolloswabbie); keep plugging away! Good work Bingo; great advice to Buck.
30 min. cardio
WOD as Rx'd
21 reps - 18; 3 hsp --> 12; 9 L-pu; 3:06
18 reps - 13; 3; 2 hsp --> 10; 5; 3 L-pu; 7:40
15 reps - 10; 5 hsp --> 9; 6 L-pu; 11:37
12 reps - 7; 3; 2 hsp --> 8; 4 L-pu; 15:29
9 reps - 9 hsp --> 9 L-pu; 18:07
6 reps - 6 hsp --> 6 L-pu; 20:19
3 reps - 3 hsp --> 3 L-pu; 20:44.09
* did handstand pushups against wall
As Rx'd 18:40
15 rows 165
12 bench press 135
8 squats 205
23 lat pull 90
15 shoulder press 65
10 overhead lunges 75
25 double unders
I just finished reading Toxic Fat by Barry Sears. I am a believer and have been taking enough fish oil to make up 2.5g of EPA and DHA. How much toasted sesame oil should go with that? Can anyone help?
dead hang pullups with knees bent about 60% range of motion (couldn't pull all the way up after about 5 reps)
scaled to HSPU progression and kipping pull-ups (after 1st round)
first WOD in a few weeks since having problems with sciatica.
23:08 as rx'd...that one isn't for the ole clydesdales like myself
W/U: 500m erg row (1:42); 17 ROM exercises; 1x10 - OHS, AbMat sit-ups, back ext.
As Rx: 14:46.
Head to floor on each HSPU. Wow! What a cycle! So need tomorrow's rest day!
Thank God for the rest day tommorow.
as rx'd on these
I seem to be getting worse at HSPU. I don't know what I am doing wrong.
as rx'd 26:56
HSPU definitely need some work
HSPU down to approx 10cm from floor
L-PU broken down to singles
regular pullups- not great form ended up doing singles
ring push ups- good form
do HSPU give anyone else motion sickness??
83# Power Clean & Jerk
Worked on L-pull-ups and handstand push-ups
band assisted HSPU's ala Tuckers video from a while back. Still have a long way to go to get these. My shins bleed from rubbing on the band every time I do these. gotta remember to wear socks!
L pulls - I did knee up pulls. and had to throw a bit of a kip into it too. next time I will do kipping pulls and a set of K2E as well on this wod.
Day 2. Wow! That wasn't easy. Felt yesterday's workout in my stomach. Although I finished strong. 23 minutes.
HSPUs head to 25lb plate, otherwise as RX'd. Goal was to not sacrifice form. 31:29
Josiah-19:00 14-12-10-8-6-4-2 reps of Pike HSPU and L Pullups
Julie- 13:37 14-12-10-8-6-4-2 reps of 1-band kipping pullups and pushups
Scaled to 'pack'
Tuck position pullups
5 min of jogging to warm up.
Puppydog scaling - 6:36
Puppydog scaling is 3 rounds of
10 handstand pushup negatives (2nd and 3rd rounds done with bridged handstand pushups on knees)
10 beginners' pullups
when finished, did 1:00 of tuck sit pullup negatives
Feet on washer for HSPU, jumping L pull-ups
feet on stairs, jumping tuck pull-ups
Kipped into L-PUs. Did 4/17, 1/17, 1/14, 1/11, 0/9, 0/6, 0/3 HSPU and assisted HSPU.
19:22, "N" pull-up and 6" pad hspu.
28:13, kipping pull-up and 6" pad hspu.
29:25, with mix of "N" and dead hang pull-up. hspu with feet on head high bar.
29:13, with pull-ups as Rx'ed, but hspu with feet on head high bar.
Holy crap 29:40 everything hurts even more now.
i talked a lot today...i dont know my time
Did 15/12/9/6/3, N pull-ups and HSPU with feet on dip bar.
22:42 as rx'd
was a little lax on the Lpullups
subbed extreme elevation push ups
This is 20 more handstand pushups and 20 more L-pullups than I've ever done in a workout, so that's one in the win column.
SUB 80# pd (t)
CF born 15 Sep 09
So here it is. Can't do Handstand push-ups. I was pleased just to hold a handstand for 5 sec. subbed 95lb overhead press.
Couldn't come close to L-pull-ups after the WODs from this week. subbed underhand pullups
Real slow and incomplete
52:27 (yes 52 minutes and 27 seconds)
95lb Overhead press
21, 18, 15, 12, 9, 6, 3 (lots of 1 min pauses)
10, 10, 10, 5, 5, 3, 3 (lots of 1 min pauses)
ready for more
As RX'd: 29:46
All HSPU head to floor.
21 - 05:16
18 - 11:36
15 - 18:41
12 - 24:00
09 - 27:16
06 - 28:58
03 - 29:46
That was not pleasant
31:15 - Kipping Pullups, assisted HSPU's to two 10kg plates (upper body is far from my strong suit).
Huge props to all who did that one as Rx'd! You are amazing!
awesome day yesterday forthright FGB Prostate Cancer Fundraiser. Thanks to all who turned out and especially Mick from CFX. Will get the video footage sorted shortly and post it.
Hey to the FRAT
i'm sorry, but as rxd 5m50s!!!!!!!!!!!!!!! you will win the next games!!
anyhoo, WOD as rx'd (full ROM, strict L), 14m23s...
Surprisingly, my round of 6 HSPU's was unbroken. Also had about a dozen HSPU's where my feet didn't touch the wall. As Borat says, "I'm very excite."
HSPU 1.5inches from floor and L-pulls on rings
Sub'd kipping pullups and feet on 30" ledge for HSPU
12:20 w/2-4" plateform
13:05 Kelli using pullup machine
CFE 3 minute runs x 3 for max distance w/3 minute rest between
HSPU's done with parallets (head 3" below hands)
That was complete muscle failure
9:17- 22/M/170- Bad day of L Pull-ups.
Lots of L-pull ups a bit doubtful as to form and rom
HS push ups - first 5 in each set as rxd - others scaled
Just not strong enough
subbed knee-up pull ups
Scaled to Negative HSPU's and S pullups
23 minutes roughly. good little workout for mid day on a saturday afternoon
Did pack scale.
Mostly L pull-ups with some tuck pull-ups as well. HSPU were my best yet, feet on wall, body at 75 degrees or so. Note for next time - did in the park.
Scaled to pack
Could do around 5 L sits in a row then had to change to tuck then to kipping then to jump
HSPU's scaled by piking with feet on bench...nailed these so need to find the next progression to full HSPU
Time = 12.40
Good work out, great upper body pump.
These are two of my worst exercises. The L pull ups were ugly and I used my feet over a dip bar to support the HSPU: 22.56.
This one took me forever, but form and ROM where ok throughout the whole WOD. I need to work on my hollow body position.
34.22 as Rx'd
as usual loads of difficulty with L-pullups. Sets 21-9 were: 5 L-pullups then 10 KTE, then finished with kipping pullups, finished last 2 sets with all L-pulls. HSPU ROM to 5" from floor (down 1/2")
leg assisted HSPU: 21-18-15-12-9-6-3
knees up pullups: 18-15-12-9-6-3-3
17:31 with assisted HSPUs
kudos to those who did full HSPUs
Tried Handstand Push-ups at the house here....LOL...Not very good, but did a few with my feet held up (rather than against the wall).
Did the L-Pull-ups throughout the day just about every time I walked under my doorway pull-up bar.
Was not ready to do either one of these as a WOD yet.
I did run 2 5k's back to back in the morning, though. I took a 5 minute break between the 5k's. Had a 21 second variance between the runs.
HSPU were very slow
As rx'd - 30:45
~23 minutes. Did not start the timer until the first set of L pul lups were done.
Had a hard time with the handstand pushups. This was the first time I attempted them unassisted. ALL were broken and on most of the sets, I had to complete the round with assistance. Much room for improvement here.
broke each into 1/2 and 1/3s
10 Bent Over HSPUs
10 Jumping Pull Ups
1:00 L Sits Progressions
HSPUs Bridged with feet at head height
L Pull Ups
Traps are pumped
Did pack reps
But I took like 5 min. rest and then went back and did the 18-12-6. It took me a good 20 mins. Did HSPU with feet up on the squat bar as it lay in the rack. I think the pullups were more like tuck pullups too. These excercizes are very very tough. Takes a lot of raw power, which I hope to gain as I move through these workouts. Lovin it though.
as rx'd 23:03.
Worked on depth for HSPU and did strict l-pullups.
Great shoulder strengthening exercise!
17:41 (21-18-15-12-9-6-3 Bar Dips/Strict Pull ups)
not quite full rom on hspu and got worse further on. l pulls ok, one then toe touch normally broken down in sets of three.
As Rx'd 24:10
handstand pushups crush me
30/m/72"/184#/Camp Taji, Iraq
24:15 as Rx'd
I hope to do unbroken sets someday...
Very very slow....
(But HSPU's are getting better.)
18:17 first time doing real hspu's up against a wall. It it a whole new experience and I could only get about 1/2 as far down as I wanted to go, but it was a start. Lots of room for improvement!
Run 5 K in 21:50
Scaled this WOD from 15 down
HSPU's leaning against wall forehead to floor. The odd one turned into freestanding HSPU's.
Did knees-to-horizontal pullups
handstand pushup to 10lb plate
14 straight hspu to start off
6 straight hspu each round except round of 6
what a mess ... as rxd 33 min
Holy crap, handstand pu smoked me, almost full range of motion, one 25lb bumper plate under head. L-sit-ups were a little sore after yesterdays core abuse. So almost as Rx'd 40:35
Not proud of ROM but glad to have gone through it after the half marathon yesterday.
Foot anchored on bar HSPUs
Knees to chest instead of L-Pullups
Subbed 93lb push press for HSPUs, pull ups were half L.
Rx'd, drank some & ate crap during football before this, think it hurt a little
HSPU's were limiting factor
day off, still can't stand up straight from GHDs ha
First day back in, so took it a bit easy to start off with.
HSPU Progressions, and very broken sets.
modified L pullups (knees to chest, then deadhang pullup; various grips)
modified HSPU (knees on weight bench)
10 HSPU, knees on bench
10 half L pull ups
21-15-9-3 rep rounds of:
Tuck position pull-ups
Wow was this hard. Can now do hand stand push-ups. First couple, full range of motion, head touching the ground, then cant quite go all the way. 3 weeks ago could not bend my elbows in a hand stand. Thanks CF.
22:56 rx(feel some hspus in latter rounds weren't full extension)
HSPU to abmat (some kipping)
L-pullups perfect form
(room for improvement, shoulder getting better)
L- pull ups rx'd
assisted HSPU w band on bar
warmup: Bantam Evals
30 minutes (no stop watch just used the wall clock)
first month of CF :)
is it just me or are their a ton of sub 10 minute times for this workout? I call BS on people who have been doing crossfit for only a month approaching 10 mins on this workout.
how in the heck did this workout take 3 mins longer than my filthy 50 time? grrr...
L-PU first round, rest with bent knees
rest day, triathlon tomorrow
assisted handstand pu's
First time through this one.
L sit pullups were more like Z pullups (bent legs)
3 mile run
18 through 3 rounds of standard pullups and pushups.
18:27 used rubber band on bball hoop for hspu on paralettes
hspu with feet over power rack limted rom
11:01 as rx'd,
HSPU's on parallettes, rev grip LPU.
CFE: run 5:00x3 (3:00)
32:37. 1st time/PR.
Scaled at Pack:
18-15-12-9-6-3 rep rounds of:
Scaled to pack (cut off first round of 21), still a lot of HSPUs for me. Felt good during this, but wasn't sure I could get thru it until the round of 9.
First 12 HSPUs in a row (PR!)...then many, many broken sets. Still need to work on form on L-pullups. Did better this time keeping legs parallel (still not perfect L throughout), but need better ROM coming down on the pull-up.
Three rounds for time:
10 HSPU progressions
10 Pull-Up progressions
+1:00 Tuck L-sit
Bridged feet up on smith machine bar for HSPU, did pull up negatives (ouch!)
30:02 - 1st time/PR
chinchen - m/30/180/75"
17:48 (assisted hspu's)
gunnar - m/38/190/73"
18:18 HSPU's against wall, L-pullups with small jump.
no kip on hspu or L-pullups, though L-pullups could still be tighter
L-pus need some attention. :)
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups SUB Push-ups from piked position on bench
male, 37 y/o, 149#, 68"
Wierd how many people didnt comment on this one, it hurt despite the fact that I didn't really do it as perscribed. I tucked my knees instead of kicking my legs out and did some strange variation of a HSPU all in all not too happy with my performance.
As Rx'd L-pullup in rings
Big mistake doing this one AFTER all the heavy shoulder work the following day (SP, PP, PJ) shoulders were pre-gassed for HSPU
HSPU against wall, 25:10
As rx'd. 20 minutes on the nose.
Banded HSPU w/1", remainder as rx'd. 20:07
10:36 NOT as Rx'd
full HSPU for the first dozen or so, then I worked back to putting my toes on a plyo box. L-pullups also worked their way back to regular pullups after about the first dozen. Still need to work on these movements. I lack strength in this area. Good WOD.
HSPU used a harness made w/small&medium band
incline pike push w/small&large band assist
kipping pull-up w/medium band assist
L-sit/knee-tuck hold for 5 secs between rnds
Recovering from tweaked back. Did scaled version on 9/22.
HSPU (toes on Smith)
l-pullups looked sloppy from the start, got better towards the end!!!
Crappy L-Pull-Ups in the last three sets.
Did this one on Monday since I missed a Saturday workout. Having a hard time with L pullups keeping form holding the L. I have a lot of work to do here! The HSPU not going down very far after the 9 set but happy to finish.
Tuck pull ups.
22:25, subbed decline pushups
hspu, L pull ups
Scaled by removing first rd. of 21
HSPU's self-assisted and all rds. (surprisingly) unbroken. But, L-pulls were horrible. Started w/ 5, then a couple 4's, then 3's, 2's and singles. Even though I had a bad callus and elbow tendinitis in my right arm, these always eat up my time.
Dead hang/kip pullups (50/50 overhand/underhand grip)
L pull ups ended up being bent knee.
TIME - 28:13(PR)
As Rx'd 16:53
I might struggle getting the full reps in for either of these. can anyone recommend subs toward the end of the workout? shoulder press? regular dead hangs?
M/ 35/ 131 lbs/ 5'-6"
As Rx: 14:21
At first I was trying to not get too tired out with the HSPUs, but actually I found the L pull-ups were harder to get that last one towards the end... I was really trying to not use my arms and more my back to pull up... I only felt my stomach big time towards the end... first time with this WOD... good workout... I look forward to trying this one again sometime.
As rx'd in about 50 minutes. Hideous!
as rx'd 34:24...L pullups were easy HSPU kill me
In the park. Not quite getting full range of motion on the L's, just trying to make it through today. HSPU's were the "easier" half. Spent after last two day's WOD's
15-12-9-6-3 rep rounds of:
Handstand push-ups - top stair
as Rxd 26:41
Took today off. Not feeling well.
Subbed Z pull ups (broken sets of about 3-4 per)
80% ROM on the HSPU's (broken sets of 8-9 per)
completed in 16:46
As Rx'd: 25:56.
HSPUs are my nemesis!
brand x porch scale
Pullups (1-12 tuck, the rest kipping)
hspu - barely touching abmat. ROM is improving.
L-pullups - (some were less than perfect, most had some bend in the knees)
pullups done 1 at a time. Switched between forward, towards middle and chin-up grips every 3-4 pu's.
29:45 as required.
Had nothing left for the HSPU's for rounds of 6 and 3 reps. L pullups were really good. I did actually pull off about 5 HSPU's balancing off the wall. I am impressed if I do say so myself.
By the way, I have never had a WOD to combine something relatively easy for me (L pullups) with something I find so damn hard (HSPU). That creative torture is why I love Crossfit.
21-HSPU(15 nose to floor, rest head to floor)
18-LPU(knees slightly bent)
12-PU/Knee to Elbow(12 each)
RIPPED HANDS!!!! MADE IT WORSE!!
did strict pull ups (no kip)
2nd half jump up pulls
95 lbs shoulder press
very humbling with strict pulls not as strong as i thought.
modified: 15,12,9...1 reps of l-pullups and 135 lb bench.
see yesterday's post
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups (modified)
Kipping Pull Ups
Lying Bench Leg Raises (Butt at end of bench)
Elevated Push Ups (Feet at roughly 4" above nipple height. Probably about 4.5')
sub'd regular pull ups
34:30 as rx'd
This was a lot more hspus than I've ever done before. I know the time isn't great, but the fact that I was able to do that many reps is encouraging.
My head didn't touch the floor on all the HSPUs.
HSPU: all head to deck
Very harsh, but proud all HSPU we full rom.
Is there an alternative or "easier" way to the L pull up? I am new to Cross fit and can't even do a pull up...let alone hold my whole body in the air at a 90 degree angle...working up to it though!
scaled to pack
WOD as rx'd except I assisted hspu by touching one foot to a bar.
CFWU-1. Reg. Since I worked out in morning as well. Playing catchup from trip to PA. Superman. No Burgener. 29 Burpees.
Decent job pushing. Need to work on keeping legs straight.
NEAR PERFECT FORM ON ALL
rx'd mostly, but HSPU were to two 25# plates
Definitely hit my weakness today!
Prior to the WOD I hit a Deadlift PR at 435
Did assisted HSPUs (foot on ledge) after 2nd roudnd
ROM for second half of HSPU was struggling on some. L pullups had hip and knee flexion
43 yom 203 lbs.
1 1/4 mile run wu
including jumping pullups
34 year old male, 199 lbs
Didn't even attempt this as Rx'd. Did 21-15-9-6-3
20:20. Also about 15 hours into my 20 hr fast.
10 Handstand Push ups progressions
10 Pull ups
10 Handstand Push ups progressions
10 Pull up progressions
did 21-18-15-12 Foot on bar hspu and L situps.
Couldn't finish. 24.32
First round of hand stands were nearly vertical with feet resting on wall. Too hard and too much blood in my head, so all the rest were with my feet on a table, L shape like.
I couldn't keep a strict L shape for the pull ups. My knees were held at waist height, but my feet droops at about a -45 degree angle.
reg pullups 15-12-12-11-8-4-5
100 sits/ lifts 2.26
Flexband support on HSPU
Tucked knees on PU
No where close to as RX'd...
HSPU w/ feet elevated at chest level
L-Pullups were ugly, but at least strict pullups.
L's were knees up after rds one and two. and at rounds six and seven they were regular pullups.
L PU done on rings: 25:06
hspus w/abmat on 1 plate; few negatives
Intermittently good and bad form on L pullup
Sept 28th- 9:34
today October 28th- 4:42
Form I think is suspect on L sits? Don't completely lock out my elbows at bottom(ie deadhang with L sit kept), but they are close to locked out. So not sure if these times count? Not many L sit pullups demos I can find on CF page.
HSPU's had someone catch my legs. I think I need to do them against a wall??
L-pull ups were bad form
TIME - 29:54
did 21 hspu, 21 tuck pull ups, and 8 hspu in