that's gonna be a lot of scaling!

Wow--first here. So what can do instead of handstand pushups? And what weight for the pullups?

jmsny111752

I believe the weight should be 300 lbs. Just kidding.

As much as you feel comfortable with, maybe? I was thinking 40 lbs.

Cheers,

Ben

what,s the best to aim at time or weight? comment!

For everyone who was whining about repeat workouts...

Now if I am supposed to avoid overhead movements, due to shoulder problems, can I still do handstand push ups since my hands will be UNDER my head?

Thanks Ben (#2). Is there an "as rx'ed" weight...for instance, % of body weight or standard lbs though?

Regardless - Looks fun - Love HSPUs!!!

this does not look like fun

Seeing empty bars being dropped on the ground brings a tear to my eye.

This looks awesome!

well that's just silly.

Sweet lookin' wod. I love when I get to wear my 20# vest. Hint Hint.

RD

Shooting for 15 minutes...

What's a good sub for running, I can only jog. I had ACL surgery, so I can't push myself enough yet to feel anything when I run.
Would rowing be good? how far? Thanks

Craig #13,

It depends on how long post surg you are. If you are within 3-4 months post surg I would not recommend rowing, also if you have not done this exercise in a controlled environment yet I would not try it during a WOD. Rowing could be dangerous to a post-op ACL due to the forced extension and the quick stop at the end of your range when your legs are straight, this will put undo stress on your ACL and could disrupt the healing.

If you have the range of motion, try biking, keeping in mind that you do not want your knee to forcibly extend quickly. Water running is also OK but you probably do not have a pullup bar in your pool.

Good luck

this is going to be one of the roughtest workouts (in my opinion)that i have performed while doing crossfit

good luck to everyone

FREAKIN' SWEET!!!

tommorrow is my first day on CF nothing like diving right in huh?

Good luck guys.. 3..2.. wait a sec.. Ok.. 1

GO

Early. Pretend I'm European.

M/30/162

15:50 with 25lbs. Probably should have gone heavier.

-D.

Aw shucks, can't do this one, Goat and I are up in Woburn, MA for a martial arts tournament for the bambina. Goat thinks we are skipping this one, but I will make sure we get it in next week- ha ha.
My girl's kung fu is strong- kill it baby doll :)

Hey mom of 6- say hi to my sis :)

Seriously, the pullups are getting out of hand.

For the last 2 months CF has humbled me on every WOD. It makes me envious of the long time CF's that are able to rock out these workouts in crazy times and put up huge weights. But you know what? I reprogrammed my IPOD tonight! I'm ready to crush this workout tomorrow, or at least end it in a sweaty heap laying on the floor. Either way it's a victory and I'm one day stronger!

well, we had one WOD break from pull-ups.. yay

bout time we got back to doing pullups...jeez

30/M/5'10"/149

Sweet WOD!!!!!!!!!!!!!, my friend was talking about doing handstand push-ups sometime in the week comming up! this is perfect.. he called this one, with 35 to 45 pounds weighted pull ups this should be a fun WOD. and maybe a 6 to 10 minute workout. (I am shooting for less than 8 minutes)

Santi

I look for Pukie every time I do a WOD like this. Sometimes I find him, sometimes I don't; I like to find him :-)

p.s. Damn the pullups and full speed ahead.

These Games trailers are killing me! I can't wait to see the full show!

Pull ups are awesome...crossfit is awesome... for all of those complaining get used to it. Ha!

sweet what's the weight we use

Can I do shoulder presses instead of handstand pushups, and if so, how much weight? (in % of BW)

Can't believe nobody said it. Just wear a
weight vest for the whole workout!

you've got to be one helluva an athlete to do this under 8 min. I'm impressed. we'll see how it goes. i'm shooting for completion, been nursing a bad back injury for the past four weeks. keep ya posted

btw, are those scuba tanks in Kandahar?

40/M/180 Kandahar, Afghanistan

#32--
Gonna wear 40lb vest for entire workout! 3-2-1 pukie here I come.

quit whining about the pullups, put on your big girl panties, and get it done.

How much weight do we use for the pull-ups?

Are these meant to be strict pullups? That may be a silly question.

Absolutely Alison.....There is no need to drop those beautiful bars!!!

TM - 223

(M/24/165lbs 5'7") Krak

Pull Ups with 45lbs

As Rx'd 10:08

Rx'd with 10kg weight vest: 13:40

Should've gone heavier, but it was done at 7am.

30lbs (next time 40lbs) 15:04 KAF

m/44/75kg

Rx´d: 21:54 with 13.5kg

11.45 mins

11.45 mins with 44lb weighted pull ups

M/34/165
as rx'd, 11:18
45# weighted pullups

m/44/185

21:41 with 25lbs

#6

the position you are suppose to stay out of is in regards to the anatomical position, regardless if you are standing on your head or not. You still put your shoulder in a compromised position. In short, you are not suppose to do those.

M/26/6'2"/185

As RX'D (Run and Pullups done with #45 vest)
12'16"

ok first day of CF
M/32/6'1"/279/
18:30
had to assist pullups
HSPU off of a bench

Brutal man I have been looking for something like this for a long time. The gym where I have been working out for the last 8 months is great but it is primarily powerlifters. I mean the shirts say F&*K Cardio. So if you wanna know anything about loosing weight the usual response is "uhh ride the bike for about twenty minutes a couple of days a week." Great guys just different goals then mine,anyway I am so glad I found this site maybe before too long I can run that 400 m instead of doing the fatman shuffle

Pack. Weighted pullups w/ 0-5 lbs. Progressions on HSPU (feet on Smith machine bar). 17:53.

Talk about a goat WOD

16:03 with a 20lb vest. HSPU all done with press width hand placement

Cheers, kempie

The people at my gym look at me like i am such a freak when i do these WOD - this one will be no exception - gonna be a good morning!

ive been doing crossfit for a few months now.
and i feel as though it is lacking in total core developement. sit up's and back extensions seem to be the staple. What about the developement of Quadratus lumborum and the inner/outer obilques? Before crossfit i used to do core specific workouts 3 times a week. Looks like i might go back to that in addition to the WOD
Any thoughts? comments?

I gassed out on the sprints which affected my wind on the pull-ups. Total time 18:27 Weight on Pull-ups = 20lbs

Rx'd

#45 WPU
15:14

20.45
25lbs weight for PUs

14:53 with 25lbs weighted pull-up.

CG E-City CrossFit
Leary(m/44/5'11/200)
17:55*
*got the 21 hspu but then had to move to the box for progressions. On a positive note, used 26 lb weighted vest for pull ups.
another humbler. I love this!

#55 Roger

um...every movement you are doing is working every muscle in your body...isolation movements are a waste of time.

also, my assumption would be that (if you need more core work) you must be able to bang out 100 situps, 100 hspu and 100 knees to elbows unbroken if you need more core work.

pull-ups 30-20-15 (no weight)
1 lap for 400m

19.08

Rx'd 11:50

Pull Ups with 12# Medicine Ball

Shared PU station and ran on Tread Mill.
Rainy day here in Houston and the track was too wet to run on plus no PU weight. Gotta get a weighted vest so I can do this entire WOD outside.

17:41 with 45lb pullups

Humbled once again...
m/24/5'10/154
Didn't add any weight to the PU and had to do some jumping...I hate how low you are doing them in the door...I feel like I get gassed a lot faster for some reason...
Had to balance off the garage door for HSPU...
17:01

m/42/168/42

wpu = 25#...19:48

15/12/9

Bench push ups, treadmill, weight assisted pullups.

11:34

24/m/175

on treadmill for run - 35# DB

13:17

bw 170

subbed deads

340x3
385x3
435x5

13:10 w/ 15lb dumbell on pull-ups. I love the pull -ups, keep bringing them on. Anyone who is complaining about all the pull-ups go back to your curls and bench press.

9:35
Rx'd
45lb pullups

As rx 40#

12:35

12:58

bridged hspu's
weight was my own 220lb fat ass

Looking forward to the runs and the HSPU, but not those PU. Cant seem to get it right. still doing variations of PU everytime i see them in the WOD. any suggestions on how to be able to get pull ups right? thx guys GO CF!

17:34 - strict pullups

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

All pullups C2B 30lbs weight vest(13.6kilo)
time 13:29
Woo, I'm winded. HSPU were good for me, I got past 11 reps, I think it was 15 reps when I ended up on my head. I rest on my head and push out5 of it. I didn't com out of the inverted stance, but rested 3 breaths and pushed for more, some time 1rep some time 2or 3 reps.
Runs were runs, I wanted to quite on the third run though, that one I was breathless and out of comtroll for the first 200m.
Pullups were good, I got 15 i think on round one. I don't remember round two, couple of sets, I think I got to 14 reps and dropped off the bar, had to get the last one after dropping. third round of 9 reps were in a row!

18:43, but heavily subbed.

Round 1
9 Incline benches @ 175#
12 Incline benches @ 135#

1/4 mile

9 Pull-ups no assist
12 Pull-ups 60# assist

Round 2
15 Incline benches @ 135#
1/4 mile
15 Pull-ups 60# assist

Round 3
9 Decline benches @ 190#
1/4 mile
9 Pull-ups 40# assist

Partner WOD at CF Cleveland this AM.

400 Squats
4000M Row

Done with Adam. 17:14 I think. Fun.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Weighted pull ups 20lbs x 5-5 25lbs x 3.
Jog 400M.

HSPU with feet on rack assist
30lb weighted pull ups
Time: 15:26

Foam roll after

Knees don't allow me to run and the rower is on another floor etc... So mashed this up with Elizabeth and did the following:

21 HSPU (toes curled over a smith machine bar at about chest height)
21 111# cleans
21 strict pullups
15 HSPU (as above)
15 111# cleans
15 strict pullups
9 HSPU (as above)
9 111# cleans
9 strict pullups

15:29

Cleans wiped out my grip for pullups which made them that much more fun.

Tried to work on snatch after but there was not much left in the tank.

Band assisted HSPUs
Pull-ups w/1.5 pood KB

17:36

CFWU x1
Burgener WU x1

bw PU strict (no added weight)
HSPU were not full rom, but better than last time.

17:56

28/m/5'11"/183

As rxd w/ 45# WPU:

15:01

as rx'ed
15:53.7
pull-ups=25lbs
first week doing crossfit and im loving it. im a fitness model and its alot more fun staying in shape doing crossfit and alot less on the diet portion to stay in shape. i have officially crossed over and crossed my clients over.

I Love this Sport

# 61 brian

i disagree that every movement you do works every muscle in your body.
if that were so ib be working out my calves while doing pull ups.
also you said that isolation movements are a waste of time. if that were the case then situps (an example you used) are a waste of time. because they isolate the rectus abdominis, the surface "6 pack" muscle. they work the hip flexors a little bit if you are anchored but they are used as an isolation exersice.

m/21/175

assisted handstand PU
20lbs pull ups
20:51

4o pound vest
18:08

Great workout... although it seemed a little bit daunting last night when I saw the post!

15 minutes flat, pullups with a #15 dumbbell between my feet, had to run on treadmill.

Wasted a good couple of minutes going back and forth around the campus gym... could have been a little bit quicker if I RAN back and forth to the equipment though... officially finishing my fifth week of Crossfit today, and NEVER GOING BACK! Thanks Crossfitters... you have me hooked!

13:57 with 25# on the pullups. Cool new workout eh?

Nice WOD - about 17 minutes, I took it nice and easy with about 10KG of weights in my camelback.

Can't don't complete HSPUs yet - not 45 of them, anyway - but I'm touching my head to an old bike tire now. Getting there ...

m/23/145lbs

10:43 with 15lbs of weight for pullups

M/46/150

14:18

rx'd (30# for Weighted PU)

Give me more pullups...and more cowbell

Deadlifts early this morning (PR of 530#), followed by this WOD about an hour later.

Subbed 135# push press for HSPUs and used 25# for pull-ups.

15:50

M/34/70/205

11:33- HSPU@18+3,12+3,9,run at 9, and pu's unbroken. No-weight strict pu's. HSPU to rolled mat as usual. At office. Note: Want unbroken HSPU next time. Enjoyed this WOD.

2nd day of doing Crossfit.

21/m/210lb

did a version of this more suitable for me.

15 HSPU
run
10 pull ups no weight
10 HSPU
run
5 pull ups no weight
5 HSPU
run
5 pull ups no weight

Time: 13:22

What a killer! I think I'm gonna love doing crossfit!

m/38/76/210

500m rows instead of runs, 20lb WPUs

16 mins flat

PUs really slowed things down, especially coming right after the rows.

used 25% body weight for weighted pull ups. Came out to be a 40# DB

Rx'd
10:32

male/43/185

17:00

used 20# (2 10# ankle wts) for PU
used 2 black superbands from a high bar to assist HSPU

Roger,

There's nothing wrong with supplementing your workouts with additional core specific work, such as planks, side planks etc... Myself I use a lot of the dynamic movement prep exercise from coreperformance.com. I find these are a super warmup, they help maintain mobility, flexibility, ROM, etc...they are great for working out stiffness as well. You'll find that the objective of Crossfit is rarely if ever to isolate any particular muscle. Instead it's about integrating whole body movement patterns and total work output. That doesn't mean that isolation work is a total waste of time. If you are concerned that a particular muscle or movement pattern is weak or flawed, then a little isolation work can be beneficial. Ask a good PT, and they can give you some specific movements to isolate and restore a particular muscle or group. Just a humble opinion, hope it helps.
TIM

48 / 176

HSPU to Abmat
Runs outside
25# weighted pull-ups

24:51

Doug
M/16/5'11"/170
19:32, with 30#

Carole
F/51/5'6"/130
15:25, with 7# and hspu to a pad

Kevin
M/50/5'11"/170
18:52, with 30# and feet on a smith machine for hspu

Doug and I are having a debate. Is it legal to kip weighted pull-ups? Anybody care to settle the argument?

m/31/5'9/171

Subbed and scaled:

6HSPU's
200 jump rope
15 strict pull ups

3HSPU's
200 jump rope
9 strict pull ups

2HSPU's
200 jump rope
6 strict pull ups

13:12

So is it strict pullups or kipping?

I think I read on FAQ's that all pullups are kipping unless otherwise specified. If you can kip a weighted pullup, kip it! I found it easier to do with ankle weights actually as opposed to a weighted vest. I'm sure that'll spark off a whole debate as well haha

F/16/5'7''/140

15:00
Kipping Pull-Ups subd for weighted
HSPU to a pad

Wow..and to think I thought I could do weighted pull ups after my HSPU's

No weighted P/U

17:34 - strict pull ups.

#86 Roger

...if your not working your entire body on every movement than you're not performing every movement properly...or according to CrossFit standards.

When I do a pullup, situp, air squat, etc... I generate power from my toes and to my nose.

The only way you're not using every muscle in your body during every moving is if you're doing strict movements, which is more bodybuilding than CrossFit.

Take today's wod: HSPU, if you're going to kip it, you're using every muscle. 400m Run, check. Weighted Pullups, check.

I would suggest watching the videos of how each movement is performed to understand what I'm getting at. If you're CrossFitting, you should be engaging every muscle in your body on every movement in order to operate more efficiently.

In closing, in my opinion, if you need more after performing a CrossFit wod, then you might want to work a little harder during the wod...empty the tank dammit!

Loved this one!

As rx'd with 30lbs added to the pull-ups (should have done 40)

12.39

warm up: 180 degree burpees, x100 =17:24

DL rep 1: 205-225-235-240-240-235-235
10# off PR, pooey

OHS rep 5: 95-115-120-125
HSPU's
then Yoga, 90 min

Today not a great strength day for me. I usually LOVE DL's. Just didn't have it today.

Erin

34 yom 220 bwt

cfwux3rdsx10reps (minus pull-ups)

wod
hspu's to 3.5 inch foam pad
weighted pull-ups w/ 30lbs
time: 14:51

The whistle goes....Wooot woooooo!!! Back to the grind after a nice 8-day break to let the body recoup. Needed it after a few months "going heavy" with CFSB & wichita programing. 1st time i've dipped back to main site in a long, long time and was not disappointed..great WOD!

As Rx'd but ran on treadmill
45lbs for pull ups

13.14

29/M/6'1/180

M/37/5'11"/235
29:44 24KG(53LBS)
Elevated Push-ups instead of handstand push-ups.

I wanted to share this real quick. There's a lot of negative talk about folks having trouble Crossfitting in globogyms - I'm sure it's true - however, I had a POSITIVE experience today - a gentleman walked up to me while I was sprinting on the treadmill and asked if I could talk while I was running. I told him I couldn't but I could listen. He asked if I was training for the military - I said no, for the fire department. He then said he simply wanted to conratulate me on my efforts and intensity. He said he's seen me in the gym and recognizes how hard I train - I thanked him and he walked away - it was exactly what I needed. There's still some good folks in the world, who will take the time to step out of their way and congratulate a young man on his commitment to physical training - just had to share.

For the WOD is used the treadmill and a very tiny range of motion for the HSPU and 20# DB for the pullups (mostly strict, with kipping applied at the point of exhaustion). 22'34"

13:01
used 35lb kb on pu

M/44/185#/5'9"
20# vest, 500M rows for runs - 17:18

RE to Comment #108:

Brian, creating tension in a muscle and working a muscle through ROM are two completely different movement concepts. "Stablizing the midline like a mother(expletive)" does not strengthen the muscles that Roger referred to nearly as much as isolating them through ROM will do; for various medical issues, come people (myself included) need to do isolation work because a WOD just isn't the bee's knees for everything under the sun.

There's nothing wrong with logging off of the CF Journal library now and again and heading down to your local library to peruse through the science or fitness section to broaden your horizons a bit.

18:13 with a 40 lb DB between the legs and runs on treadmill. Yeah, the pullups took a while.

23:30
used 10lb for pull ups and did one of the variations for the HSPU. tried doing them normal could only do 6.

did warm ups practicing my HSPU's and weighted pull ups at home.
Then scaled work out to:

400m run
declined push ups
pull ups without weight, 1/2 kipping, 1/2 jumping

10:43

M/33/177

Pull up weight- 40 lbs
As rx'd: 13:44

Happy with finishing last set of HSPUs unbroken. Drained after 5 WODs in 4 days; PUs very tough today, lots of singles. Will take tomorrow off and catch up Monday.

F/35/123#/5'2"

13:48
Bolling AFB gym

modified Handstand Push-Ups using 36" block
blue pull-up band
rowed 400m instead of 400m run

18:42 Rx'd
35lb in backpack

26.4lb(12kg) weighted pullups

As rx'd time: 11.09

first time to use full hspu in workout, managed to really pick up the pace towards the end, good workout. Could have probably gone up on weighted pullups by a little more.

11:55

45lbs in a pack for pullups. Avg HR 172, peak 183.

Wow, it is incredibly exciting to see all the graying Crossfitters doing awesome deeds. Great job Marty, Cosmo, Adam, P&M, Scott, Rich G, NikNichols, bingo, srt, tim hamilton, tom perry, and especially Carole and Kevin!

31:57. 20lb dumbbell held between my thighs. I have got to get a vest, because I spent as much effort hanging on to the dumbbell as getting over the bar.

22:05 as rx'd

weighted pullups: 20# vest

Great wod. HSPU getting better....

49/m/190

HSPU's w/1" band
50# weight on PU's.
Treadmill 400's
18:18

31/m/187
HSPU Rx'd
400m Row - I have strained my soleus on the left side to running is out for a little while. Figured Rowing was the next best thing.
40 lbs weighted vest Pull-ups.

Time: 15:31

Would have been a little better but had to pause for about 25 sec on the 2nd round of pull-up to wait for the pull up bar at my gym.

Fun WOD. Very challenging.

Would like to see this with a Rx'd weight for the Pull-up and depth for the HSPU.

GL to everyone in the workout and gratz to those who have completed it.

Only discovered the crossfit site last night and decided to try the wod on my lunch break.

HSPU's from high box
400m run on treadmill
Pull-ups bodyweight only plus light assistance for last few reps.

Total time just over 20mins.
Best achievement: completing workout without stopping.

Absolutely amazed by the site, the community and all the content here. Your hard work is greatly appreciated!

At Rx

PU #25lbs

11:34

subbed 95lb shoulder press for hspu's.
35lb vest for pullups.
22 minutes

20:22
Subbed Bag work for run and dead hang pull ups
21 Handstand push-ups
1:30 Minutes Speed Bag
1:30 Minutes Heavy Bag
21 Pull-ups
15 Handstand push-ups
1:30 Minutes Speed Bag
1:30 Minutes Heavy Bag
15 Pull-ups
9 Handstand Push-ups
1:30 Minutes Speed Bag
1:30 Minutes Heavy Bag
9 Pull-ups

18:51
30 pound weighted PUs

As Rx'd:

14:22

25lb dumbell in a hosepack & near verticle with feet on a high bar.

30:04

Just terrible. Did dead hang strict pull-ups with 50 lbs. Maybe a little too much weight in hindsight.

SUB 110# pd (t)

16:51

I like the sub for running Pete. I wish my gym had a decent heavy bag (it has been broken hanging there for a year now). It amazes me a boxing gym does not exist in a city with 20+ gyms.

Roger...

...just did today's wod with 30# dumbbell in 14:27. When I finished I dropped to the floor and felt no need to "do anymore core work". I take that back, I got a little extra core work when I peeled myself off of the floor.

Roger...work harder.

18 Min

25lb. dumbbell for pullups, as rx'd

13:12
Just started crossfit 4 days ago and am working on getting my weight down, I weigh 270ish right now and had to modify the handstand pushups to having my knees on a box instead and did the pullups as jump assisted pullups. Once I get my weight down I'll get better. I love crossfit.

18 minutes
25lb dumbbell pullups
handstand pushups are a bitch

Did as rx'd handstand push ups are becoming a major goat 30 lbs kettlebell on my foot with dead hang pullups

21:36

22:28

40 lb weight on pull ups, strict. My running still needs alot of work.

mod'd

ran 1 mile
45.30.35.20.25.10 push/pull ups

16.17.00

33/m/170

21:58 used 40lbs weight vest

wow, a great WOD - I am on enforced rest today on my 5-2 cycle, but can definitely see myself doing this on Monday while you guys are resting ... unless tomorrow's WOD is equally enticing.

17:07
only managed 3,2,2 dead hangs. Kipped the rest. No weight on the pullups.
first 10 hspu in the first round to 4 books were unbroken so I tried 3 books.. .was too hard to keep up, went back to 4 books.

This WOD was after: yoga this morning, 40 minute bike ride on the beast downhill bike (flatland), 3 short car pushes, short break and then the WOD. I was really surprised how the runs didn't suck as bad as I thought they would, and the kips weren't bad either!

boy I love crossfit
20/m/5'8/173 15min
I was slacking today, I think shin splints. Next time will be different

25:10

m/27/198/72

19:53

Rx'd with 30 lb WPU-26 minutes and change (subbed 400 m Row).
I absoulutely love CrossFit. I did Fran and Elizabeth and PR'd on both by almost two minutes each. I was feeling good about my performances. Then this WOD comes along and crushes me. Doing head touching below hands HSPU's killed me. My pullups need improvement. I was humbled today. I love how with CF you learn so much about who you really are. This really is the bees knees

Changed the WOD slightly to meet my goal of increasing my strength. Full ROM HSPUs and strict no kip pullups for me:

14:44

7 Full ROM HSPUs (hands on 12" stools, head touching floor each rep)
500 meter Row
21 - 26# KB strict no kip weighted pull-ups
5 Full ROM HSPUs
500 meter Row
15 - 26# KB strict pull-ups
3 Full ROM HSPUs
500 meter Row
9 - 26# strict weighted pull-ups

HSPUs felt very good today....I believe I was good for 10 consecutive today - would have been a PR! Rowing rather than running as my mountain bike mishap still has my shin barking loudly when I touch it or run. Pullups suffered after rowing; grip was whining so my sets took longer than expected.

m/47/177
20:25 sub 185lbs hbbsq for run, 40lbs for pullups.

M/26/190

16:30.6, subbed decline pushups for HSPU's, running on treadmill, pullups w/ 1 or 2-inch rubber band assisting.

21:01

subbed HSPU with 115 SP, bw PU

cfwu x 1

w.o.d.

16 kg (35lb) kettlebell for weighted pull ups
did not time this w.o.d.

mistakenly added a forth serial of 12

18:43

with 35 lbs dumbell

25 lb. plate. Had to leave runs out re: ankle/hip injury. 17:40. 200lb. 6'1 male.

HSPU head to floor.
45lbs weighted pullups (probably too heavy, took time here)
19:25

As posted
except
HSPU 9-6-3 (shoulders stiff from deadlifts for some reason)
Weighted Pullups 15-12-9 10Kg weight no kipping
19:10

30 yom, 185 lbs

16:48

55 lb for pull ups, broken treadmill, so runs were a little short of 400m, but a lot of turns and obstacles

3 rds cfwu

modified WOD
15-10-5 Handstand push-ups
400 meter Run
15-10-5 40# weighted pull-ups
100 meter run back to HSPU

16:00

Changed it around a little.

Everything with 20# vest:
21 pullups, 40 squats, 21 pushups, toes el. to 40",
15 pullups, 40 squats, 15 40" el. pushups,
9 pullups, 40 squats, 9 40" el. pushups

10:21. 30 lb vest next time. More than half the time was pullups, all squats and pushups unbroken.

19:56 w/ 20# vest

Incline pushups, body weight pullups. Time includes walk to and from gobo gym treadmill.
17:09

14:11 as Rx'd. Weaksauce.

35 pounds for pull-ups, 1/4 my body weight.

Love this workout! Is it new, dont remember seeing it before.

16:50 - 20lbs

35ypm / 207lbs

Pack:
12 Handstand push-ups
400 meter Run
12 Weighted pull-ups
9 Handstand push-ups
400 meter Run
9 Weighted Pull-ups
6 Handstand Push-ups
400 meter Run
6 Weighted Pull-ups

12:50

Subbed raised-foot push-ups done by placing feet on a elevated incline bench for handstand push-ups. Used a 30# dumbbell for weighted pull-ups. Broke up each round of pull-ups into sets of 3. Overall, felt really good. Note: tried handstand push-ups as a test before workout, and could do about 4 before losing my balance. May try to get a spotter to assist next time around.

As rx'd:

18:25

as rx'd

17:35 w/45 lb wt

as rx'd
25 min- weighted dead hang pull-ups 25# for first set and 15# for last 2 sets, felt great

20-15-10lb wts

15:59

12:04

50lb vest for kipping pull-ups.

As rx'd

12:22
used 20lb DB for pullups

HSPU all unbroken,

"Twenty even! Alright!!"
20:00

I scaled this to 15,12,9. 20# 'vest' kipping pullups

Most of my time was spent trying to get through the HSPUs the last rep took me almost 2 minutes and three tries! (head touched the ground each time and full extension though)

Thanks for another great WOD!

18:54 35lb pullups

Kelly Moore- good grief like you aren't strong enough already? Uh, your L sit rope climbs, one armed negatives on the way down at the KB cert had me looking for the cord where you plug yourself in at night. You are not human, I am convinced LOL you are a wonderful teacher and one of the reasons I keep plugging along. I tell my daughter "lots of things are improbable, but *nothing* is impossible" Thanks for showing me that every time you post :)

Oh and my kung fu baby won first place in Boston today. Goat and I WOD later on tonight :)

25minutes
Did 10, 10, 9 chin ups, 2/3 of them were assissted
everything else rx'd

That was fun! :)

38M/5'10"/169#

W/U: jump rope, 100 single-unders + 70 double-unders; 17 ROM exercises.

As Rx w/45#: 13:37.

C/D: 17 ROM exercises; TWG Abs Conditioning, 1x5.

HSPU head to floor; runs on outside road course (49F, 74% humidity); strict weighted pull-ups.

Fun WOD. Enjoyed it! Underestimated how heavy 45# would feel after R1. Slowed me down quite a bit.

Not able to get to the gym. Soooo sad no 400m run and little shakes for HSPU.

Went to swim gala for kids instead. Daughter won 4 races and son got two 2nd and two 3rds.

Good Fun

M/48/6'3"/195

21-15-9
subbed 95 lb. shoulder presses for HSPUs
20 lb. vest pull ups

22.08

16:31

did 2/3rds HSPU, 1/3 incline with feet on a 42in box. 8 pound vest for pull ups. Should have been 12 pounds in the vest.

24:41 Strict (25 lb) Pull-ups, HSPU's 2.6 inches less than full ROM

Kelly Moore- good grief like you aren't strong enough already? Uh, your L sit rope climbs, one armed negatives on the way down at the KB cert had me looking for the cord where you plug yourself in at night. You are not human, I am convinced LOL you are a wonderful teacher and one of the reasons I keep plugging along. I tell my daughter "lots of things are improbable, but *nothing* is impossible" Thanks for showing me that every time you post :)

Oh and my kung fu baby won first place in Boston today. Goat and I WOD later on tonight :)

Subbed "plank walks" for HSPU~they are an exercise to help fire up my rhomboids and lats. Holding a plank and then walking my hands up, over, down an aerobic step bench 24 times each round was harder than HSPU...rehab sucks!

24 plank walks in place of 21, 15, 9 HSPU
no weight used for pull ups~just started doing them again last week and shoulder is not pain free when doing them

TIME: 9:21

M/35/174

15:45 with first 5 pull ups at 50#, then next 25 at 30#, then last 9 with 35# (all broken sets)

All HSPU's done with 1 foot against wall.

As rx'd:

45# Weighted Pull-ups

20:35

Kelly Moore- good grief like you aren't strong enough already? Uh, your L sit rope climbs, one armed negatives on the way down at the KB cert had me looking for the cord where you plug yourself in at night. You are not human, I am convinced LOL you are a wonderful teacher and one of the reasons I keep plugging along. I tell my daughter "lots of things are improbable, but *nothing* is impossible" Thanks for showing me that every time you post :)

Oh and my kung fu baby won first place in Boston today. Goat and I WOD later on tonight :)

45lb backpack for pulls
as rx'd

11:05

13:44
10lb vest with hdspus done on smith machine.

Wow this one was a killer, but loved every min!!!!

m/40/170/5'10"

AMRAP in 20 minutes

11 rounds in 19:44

5 HSPU
7 Pullups
5 DU's

31/m/196

16:08 modified

HSPU w/assistance bands.
strict, deadhang pull-ups.
opted for deadhangs instead of weighted since it's a weakness of mine... it proved to be plenty difficult.

8:49

pullups unweighted

3 sets:
standing barbell wrist extensions 33lbs
single arm overhead dumbbell squats 15/30lbs
lateral trunk extension & flexsions

39/m/190
as rx'd w/40lb db for pullups

20:33

Kelly Moore- good grief like you aren't strong enough already? Uh, your L sit rope climbs, one armed negatives on the way down at the KB cert had me looking for the cord where you plug yourself in at night. You are not human, I am convinced LOL you are a wonderful teacher and one of the reasons I keep plugging along. I tell my daughter "lots of things are improbable, but *nothing* is impossible" Thanks for showing me that every time you post :)

Oh and my kung fu baby won first place in Boston today. Goat and I WOD later on tonight :)

can't do hspu, so did extra with feet 4' above ground. 30,20,10
assisted pull ups, 40lbs (usually use 60 these days)

20:00 flat

Mark: off day

Theresa: 19:29 scaled with: HSPU 21/15/9 from top of 20" box - head 2 floor each one, body weight for Pull ups & scaled further to 15/12/9 with white band. Run felt good.

27/m/5'7/210#

Didn't read this one properly. Subbed 300 Single unders for 400 M run. Don't have a weight belt so did deadhang pullups.

21 HSPU
21 DH pullups
300 SU
15 HSPU
15 DH pullups
300 SU
9 HSPU
9 DH PULLUPS
300 SU

Time: ~11:00 mins, didn't have a stop watch used my phone

M/23/160/5'7"

Rx'd 45lbs weighted pullups

17:32

loved this wod, stoked for burpees tomorrow

WOD as rx'd,
14.39
pull-ups wi 10kg d/b

coulda've used more wi the pull-ups,but was a struggle tryin tae keep that one fae fallin all the time,wasted a lot of time gettin up and down tryin tae get the d/b,as it was slippin aw the time,no upside down shakes the day !
before f/s 5-5-5-5-5,ohs 5-5-5-5-5,ring press-ups, p/j.

as Rx'd

used 20kg

13:01

As Rx'd

Used 45 lb plate STRICT pull-ups

19 even

14:36
15 HSPU
400 meter run
15 Strict Pull ups
12 HSPU
400 meters
15 Strict Pull ups (half jumping)
12 HSPU
400 meter run
9 Strict Pull ups (all jumping)
9 HSPU
400 meter run

Nothing weighted HSPU assisted

18:20
10 lb pullups
progression hspu from box
treadmill run

27/m/220/6'4

12:15 as rx'd
10lb DB for pullups had a hell of a time keeping the dumbbell between my feet.

7:38 with no weighted pull ups, ordering a weighted vest. Tried to put a 45# in a back pack but it was pounding my lower back on the PU's. I figured I had to increase the intensity since I didn't exactly Rx it.There's always Next time.Seen some incredible times though,Good job folks!!!

all using a 20lb vest
9:23

23 / M / 5'9" / 135lb

Been a little lazy the last couple days. Just got to Elizabeth, scaled to:

21-15-9 reps of
80lb cleans
Bar dips

23:38

A little slower than last time, but I did 75lb cleans and assisted dips then. I actually expected worse. This combination is probably the worst for me for some reason; cleans and dips make me nauseated.

D
@ home
HSPU off box
PU's with 30# dumbbell off hose strap
treadmill @ 8.5

21 5:35
15 10:42
9 14:42

23:42, 25-lbs.

just starting over head work again still recovering from shoulder surgery.

Subbed 10lb DBS for HandStands Pushups and used a green band for assistance. C2 row @500 meters subbed for running.

Time 13:24

14:52 used 45 lbs weight vest, run around the station for run, parallets and ultra heavy band for the hspu

58/M/201 - subs; 500m row, incline pushups feet @ 58" - 35lb pullups - 18:37

48/F/125 - subs; 500m row, incline pushups feet on washing machine, unweighted pullups - 15:18

15:44. subbed 135lb. push press for HSPU, 500m row for run, regular pullups.

m/37/186/72"

14:41
Assisted HSPU
30 lbs dumbbells on PU

18:28
as rx'd w/unweighted pull ups

16:27 with 35# strict pullups

21 HSPU 2:16
400m 1:37
21 35# pullups 2:58
15 HSPU 1:31
400m 1:41
15 35# pullups 2:20
9 HSP :52
400m 1:46
9 35# pullups 1:21

M/22/167lbs/72"

As RX'd w/ 25lb strict weighted pull-ups

20:59

36# + 20# vest for pullups
20# vest for HSPU
20# vest for runs

took a while, felt pretty OK

TM 223
M/27/67"/175
as RX'D with 45lb pack
12:27

m/42/72/190

9:31, elevated and body weight

28:30
30lbs on pullup

29/M/141

No weight on the pullups. 14:27

Ben- 16:43

Sub. Row 500m for run.
Used orange band for HSPU
10kg for weighted pull ups

33 M 175 6ft. 13:46 as rx'd 30lb weight fr pull ups.

around 18 (my phone died)
subbed 15-12-9 for the rx'd rep scheme:
PUs: 5 @ 15 lb + 10 unweighted
12 @ 10 lb
9 @ 10 lb

39/M/162/5'11

As rx'd
16:26, 45lb weight.
HSPU still need work

Pull Ups not weighted.

14:59

12:36

Scaled HSPU's to 15,12,9/ used the wall for balance

12Kg for PU's

Used a 30lb weight for pull ups..

21:28 as rx

m/20/6'1"/170

Today was not a good day for me, the hspu's killed me.

with no weight, but otherwise rx'd, 20:39

15:55 as rx'd with 36lb. backpack. might have been 40lb. my scale died and so i only know what my sand bags weigh.

#86 Roger: every time one does a sit-up lumbar muscles are also contracting in an effort to support the spine.
secondly: it is my understanding that with proper core performance the core muscles should be engaged every time the body moves (example: walking, getting out of bed, etc.) it's when our brain loses this linkage we see problems.

however: i will admit i sustained a back injury while doing crossfit. isolation core exercises seemed to put me back on track which, leads me to believe somewhere i lost my brain to core connection. so i say do em in the morning or during commercials or while sitting in the cube at work (unless you're in the trades then at lunch). they're a great way to increase rom and keep the body warm all day.

M/25/152/5'7"

Subbed 400m row
45# weighted PU

Time: 18:46

All HSPU unbroken
PU - sets
1. 6, 3, 3, 3, 3
2. 4, 3, 3, 3, 2
3. 3, 2, 2, 2

14:15 25# vest, treadmill at 1%

wu: 2000 m row

27:16

hspu's need much work. done to 3" disk. took most of the time
30 lbs. on pullups

BW on pullups
Toes on box HSPU
500m Row for run (-30 Degrees F outside, yes negative thirty)

14:14

I kinda think these multiple variable WODs are silly. If I do more weight but you do it faster who's fitter?

20# and 17.54 as Rx'd

20/m/5'11"/163

No idea of time...
HSPU head to floor
Ring Pull-ups
400m hill sprints

I didn't have a practical way to do weighted pull-ups so I double the number to try and compensate for weight. ie. 42, 30, 18 pull-ups. Otherwise Rx'd - 9.54

Marie: Bodyweight pull-ups and spotted negative rep hspu for 9-6-3 - 14.42

If you dont have a weighted vest and using the belt and chain for your weighted pull up's, is there another technique than just straingt dead hang, I tried the kip and looked like an idiot when my knees got slammed!

Subbed weighted pull ups with L-sits. Did outside in stifling heat. Finished around 20 mins.

#239, if you are asking about who is fitter, then yo udont get crossfit, I'll recommend trying out for the crossfit games if you want the answer to that question!

I did this WOD Scaled to PACK:
12 Dumbell Presses
400 Meter Run
12 Assisted Pull-Ups
9 Dumbbell Presses
400 Meter Run
9 Pull- Ups
6 Dumbell Presses
400 Meter Run
6 Pull-Ups

Subbed HSPU with Dumb Bell Presses-20lbs
Did Assisted Push-Up After 20 Reps

14:18 scaled HSPU used vest with 5kgs
splits over 3 rounds
1) 4:02
2) 5:00
3) 5:14

41/m/176cm/73kg

Used 1 pood (16kg or 35 pound) kettlebell for pull-ups.

19:00

I estimated this WOD to be a 15 minutes affair, but as always, it was harder than it looked on paper. Glad I didn't use 45 pounds for the pull-ups.

M/25/5'9"/180

"CFSB" Back Squat 5x3 WU 185x10,205x7,225x5

245x3
255x3
265x3
275x3
285x3

5 min rest then...METCON 5rnds of 5 155# HPC, 20 PU

Time: 11:18

DO WORK!!!

m/37/6'/190

Gotta fall back on time from wall clock since i seem to have accidentally stopped my watch at 2'08" - more like 10 mins with p/u at bw+25lbs. Got PO'd about it and made up Elizabeth after having missed it on Wed. NO rings available so bw+25 for dips, time 12:21.

m/31/210
dead hang pull-ups
10:43

17:39

bridge push ups
combo of kipping and low bar pull ups

12:41
40 lbs

17:14

Modified HSPUs (feet on roman chair)
20# dumbbell for pull-ups

Not a great workout for me!

21 Bench jackknife pushup type things
400m row
9 WPUs @ 10kg
15 BJPUTTs
400m row
6 WPUs
9 BJPUTTs
400m row
3 WPUs

15.30

:/

M/32/6'3"/200

17:20

Scaled HSPU after the first 6.
35 lb dumbbell on pullups.

No weight pull-ups, haven't been on crossfit enough the past week. Yesterdays workout almost made me faint, so taking it slightly easy on myself today.

Can't do HSPUs yet, so did elevated push-ups about 20" up I think.

400m run outside gym.

Time was 12:28, felt great.

26:30
45# dead hang pull-ups.
Run on treadmill.
Played 3 games of (2-man)beach volleyball before WOD.
Semper Fi

16:57, 35#

Didn't warm up enough rd 1 hspu awful, rest unbroken

m/170

rx w/ 50# vest pullups: 16:24

17:35
10# db
runs on treadmill

18:42

as rx'd

i put a 35 lb db in my backpack for the pullups.

great wod.

125 lb shoulder presses
35 lb weighted pull-ups

15:20

15 Handstand push-ups
400 meter Run
12 Weighted pull-ups (5 kg)
12 Handstand push-ups
400 meter Run
9 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
6 Weighted Pull-ups

16:46

As Rxed. 12:45

Elevated handstand pushups
1/4 mile on elliptical
Pullups, no weight

rx'd reps

14:40

m/57/5'10"/180

27:30

Subbed DB Presses fro HSPU 40lb-35lb-40lb

Pullups: 45lbs--35lbs---35 lbs

jmsny111752

19:05
15# weight, hspu bridged on feet.

34/F/5'10"/160

One of my biggest weaknesses is HSPUs, so I don't know why I decided to make it even harder by using plates to go a little below parallel...it destroyed me immediately and killed my motivation.

As Rx'd
HSPUs with hands on 10k plates
20# weighted pull-ups

19:13

HSPU off of smith bar
Kipping Pu's with 20# DB
All reps

17:05

12:48
(1:12,1:55,1:49),(:52,1:55,1:39),(:26,1:56,:53)

HSPU's forehead to floor with hands elevated on 4" step, run on treadmill, 45# Wt. PU's

then In/Out thigh machine 2x15/15
Seated Military: 95x10,115x8,135x6,155x6
Wt PU: 70# 3x3

later,
b
m/33/5'8-1/2"/167

34:10, 45# weighted pullups.

Doing Press CrossFit Strength Bias the day before a handstand pushup workout: bad idea.

Doing Back Squat CrossFit Strength Bias the day before a WOD with high rep bodyweight squats: probably an even worse idea.

CrossFit Strength Bias: Back squat 3RM 255#, PR by 10 lbs. 20RM 175#, PR by 10#.

M/59/6-2/209

Scaled to 95# shoulder press, bodyweight pullups, 400 meter row
28:51

30# DB
15:43
10 muscle-ups (2:35)

btw: 155

11:27 w/ band assisted hspu's and strict pullups. definitely was not feeling it today, lacrosse game yesterday wore me out and beat me up.

42 PU, 30 PU, 18 PU without weight. Handstand push ups up against the wall. Rest as Rx'd 13.22. Disappointed. No more booze the night before. Any ideas for wieghted pull-ups? No vests or weight belts with chains.

Female - 26 - 128lbs

29:00 As Rx'd with 10lbs.

I'm a little over 2 months pregnant, so EVERY pullup I do these days is a weighted pullup!

13 min. used 10 lbs on pull-ups. FTS. HSPU were not full ROM.

17:27 with 45lb weighted pullups

Reps as rx'd with broken sets for all

10# for PU
sub'd feet on 27" ledge HSPU

14:33

As Rx'd with 25# DB for pullups
Ran on elliptical at level 15
20:42

M/42/5'11"/175

Band-assisted HSPUs
20# weighted pull-ups

24:44

M/49/151/1-1-06

HSPU toes on Smith/TM/+15# PU

13:39

Good effort. 2x fat makes a difference.

500 meter row instead of run
pu's +45#
18:25

34M 5'10" 151

24Min Flat

As Rxd; 10LB weighted pullups. Last set of HSPU's I only did 1. Right shoulder feeling a little froggy so laid off.

ready for a cool down week! have a great thanksgiving everyone!!! Stay Strong!

M/26/140/5'11"

Second wod today, did 11-22 and 11-23 a couple hours apart.

As'd rx'd with 35# dead hang pull-ups
20:47

23/m/202

as Rx'd 25# for pullups

17:22

10:29

21 Incline Pushups
400 Meter
21 Pulls
15 incline Pushups
400 Meter
15 Pulls
9 Incline Pushups
400 Meter
9 Pulls
Then 50 Sits

200m sprint, max hspu (20) +10 dips
200m, 16 hspu +10 dips
200m, 12 hspu +10 dips
200m, 8 hspu +10 dips
200m, 10+10 dips

HSPU: full ROM
Run: 400m
PU: 20lb
21-15-9
23:52

21,15,9: hspu (11 unbroken)(11 unbroken)(unbroken)
.25 mile run (track, 2 laps outside lane)
21,15,9: 25lb weighted pullups (backpack)

started weighted pullups at 40lbs, but dropped to 25lbs after 7 reps. pullups were mostly singles from deadhang. struggled with them.

25:13 11/22/2009

CFSB Week 1
Shoulder press
5x3
115-135-155-165-170

10-7-4 @95 all sets unbroken...hevier next week

21,15,9: hspu (11 unbroken)(11 unbroken)(unbroken)
.25 mile run (track, 2 laps outside lane)
21,15,9: 25lb weighted pullups (backpack)

started weighted pullups at 40lbs, but dropped to 25lbs after 7 reps. pullups were mostly singles from deadhang. struggled with them.

25:13 11/22/2009

Forgot my stopwatch, pretty damn close to 30:00, though.

HSPU head touching floor. 20 lbs DB for pullups
First time doing full HSPUs, rather than halfsies!

Scaled hspu rom: 3 plates
pull up weight: 18lbs kb
28.23

no weight for pullups
band assist HSPU
14:37

m/28/177

Quarter mile runs:
1:41(pr)
1:38(pr)
1:31(pr)

18:00

30/M/5'10"/149 (MTN Warrior)

11:22 as Rx'd with 25 pounds in my backpack for the weighted pull-ups. every time I was doing a pull up, the back pack was hitting my gluteus maximums, in other words (my butt). pull up bars was 25 meters away from running course. Nice workout. Then did 4 x 10 reps of 135 back squats, after wards did 50 V-ups, 30 pull-downs on my knees pulling (3 sets of 10) of 65,75,80 pounds; Also did medicine ball sit-ups, 2 x 15. And oblique’s 25 each side.

Santi

Pack:
12 Handstand push-ups
400 meter Run
12 Weighted pull-ups
9 Handstand push-ups
400 meter Run
9 Weighted Pull-ups
6 Handstand Push-ups
400 meter Run Raced a car to the intersection on the lap! :0
6 Weighted Pull-ups
12:30
Wasn't sure how much weight to put on for the pull ups so i put 10#. I got 3-4 before having to switch to propping my feat up on the dip bar in front of my pull up bar.

-corey

m/38/192

rxd 15:14 w/35 kbell for pullups

13:18

Run on treadmill.
Pullups were kipping, hands close, body weight.
Try strict pullups or weighted next time.

as RXd

18:11

Used 25 pounds for pull ups

30/m/71"/184#/Camp Taji, Iraq

CFWU x3
15:09 as Rx'd with 35#

sub'd pu w/ 40 lbs saws... no time

20:42

Subbed hspu with 15kg db shoulder press
Pullups with 15kg db between legs

m/15/143/5'8"

Did 40 lbs. for the weighted pull ups 12:46.18
Common people this is my second month of CrossFit, keep up with the teenager!!! I don't play sports and I never worked out before CrossFit!

Mark
24:47
11lb in backpack.

M 180lbs; 32yrs - 30lbs on pull ups and 100% vertical on handstand pushups. 14:25 not a great time. Did deadlifts from previous day's WOD also.

Reps as rx'd

.25 mi on elliptical trainer
7.5# shoulder press
50# lat pulldown

16:34

13:28
Rx'd 30LBS

AS RX'd

26:36

25lbs - currently 136lb

25/m/6'1"/170

HSPU with feet bridged on a bar shoulder-high; pullups + 15#. (Dislocated a finger over the weekend -- still smarts, which prevented me from adding more weight.)

16:25. Would love another shot at this.

M/23/5'11/71kg

15.00 .. This one was a killer :D

Didnt add on the pull ups cuz came back after 5 days wtihout crossfit and some heavy partying :D

HSPU not the best...still can't get full ROM
400 run - a nice break
PUs were just that strict PUs - no weight

19:45

M/40/175/6'

As Rx'd 14:38

forgot to set time, no weight on PU, worked on kipping instead, massive improvement! :) did overhead shoulder press, 60-70 lb, need to work on shoulders before i can do proper HSPUs

M/25/5'9"/195

subbed 115# SP for HSPU
regular pullups

32:09

m/39/157
9:22 (no extra weight)

34/m/175

18:55 used blue/green, and 50#

Me 6'/175/38yrs - Subbed 500m row for run (too much snow on the ground): 22.30

Joe 5'9"/165/42yrs - 19.24 (same sub)

Ended w/ tabata planks

24:08
25# w/pull ups

15:03 Rx
1.5 pood for pullups

This weight was too heavy for me for this wod. I had to slow down too much on the pullups to maintain a good pace for the metcon. I'd say 45# would be a good Rx. Then again, maybe I just need to get stronger.

22:00 as prescribed. Delayed with looking for my phone as I left it at the pull up bar. Thankfully someone turned it in, thanks karma!

did 21-15-9 of: handstand push-ups; tall box jumps; 25 lbs. pull-ups

21:41

16:42.47 not full rom for push ups and no weight for pull ups

20:55
Used 35 lb weight

as rx'd 15 lb for pull ups.... need to get stricter with hspu...

16:49

As rx'd. Used 28 pounds for weighted pull-ups. Time: 16:31.

Fun WOD. Not too tough on the wind since I was usually having to stop due to muscle fatigue on both HSPUs and weighted pull-ups. Got first 12 HSPUs in a row (ties PR). Runs were around 95-100s - could have pushed harder on these, but I had to do this inside today, and I get nervous when the treadmill goes too fast. (As it was, at 10 mph, there were a few times when it seemed like the belt was acting funny.) More challenging to kip (regular style) with weighted pull-ups, but not impossible.

12:30

Subbed standing dumbbell presses with 50 lb. dumbbells for handstand pushups. No added weight on the pull-ups.

M/24/5'11''/200

m/28/155
as rx'd with 25lb for pull ups, 14:27

19:27, 45 lb. weight for round of 21 pullups, 25 lb. for the rounds of 15 and 9. HSPU facing wall, as close to vertical as possible, when I hit failure in each round I switched to feet-elevated pushups. Ran the quarters very hard, 10.5 mph on the tread each round. After, 2x15 reps back squat at 205.

500 meter runs
6 kgs for the first 7 reps of pull-ups, only bodyweight for the rest. Strict.

25 min

m.23.175

rx'd with 20# vest

13:57

Modified CFWU x3

WOD
:14::49

Subbed DBL Presses for HSPU's. Not a good idea. Shoulder is pinging now. Used 25lbs on PU's.

Get some, Go again!

Sub'd in pike pushups for HSPUs
weight = 30lbs on pullups

11:23

CFWU x 3; ring dips subbed for pullups

5 HSPUs/16 #95 Pushpress
5 HSPUs/10 #95 Pushpress
5 HSPUs/ 4 #95 Pushpress

400m runs as Rx'd
Pullups assisted on Gravitron #55

23:36

#336FS WFFFFR!!!!!

m/45/175

as rx'd

25lbs pullups

17:43

as rx'd

15lb - 21 PU's
25lb - 15 PU's
35lb - 9 Pu's

13:55

10:24

pullups were kipping - no weight, everything else as RX'd

3xCFWU
Wod
Used bridged pushups for 2nd and 3rd rounds
Strict bw pullups
14.36
Shouldve used some weights on the pullups

f/26/5'3"/145

20:26

banded HSPU
20lb weighted vest, kipping pull-ups

CF warm up minus the pull ups.

Used 20 lbs for weighted pull ups. Started jumping pull ups after 15 on the first set. Did a modified handstand push up. Felt great throughout the workout. Hand stands still need some work.

Time 11:15

did HSPUs to 3" of books
subbed 60 24" box jumps for each run
strict unweighted PUs

32:07

M/32/5'4"/142lbs
Did PU's with 40lb vest, kipping PU's
9:49

15:43

50# wted pu's

17:15

No weight, strict pullups. ROM probably could have been better on HPSU's and Pullups. Trying to move faster to work cardio. It's a tradeoff. 1 rd CFWU and 1 mile run.

no weight

13:05

M/32/144lbs/5'5"

Kipping pull ups with 40lb vest
10:14

11/22

22:46

Sub'd run w/500m C2 row and nautilus pullover for PU's.

f/35yo/130#/5"5"
17:02
hspu not to depth but getting closer-lack about 4" then it goes to 6" if i rush through. focused on rom instead of getting through it fast.
20# weighted vest, kipping pullups.
did first 2 dead hang pullups EVER in my LIFE in the WU. yahoo! might not mean a lot to others, but it means a TON to me!

M/63/197-For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

18:00

after wrestling practice again, got a couple of my athletes to do it with me and they crushed me... we didnt use weight on our pull ups,

11:22

28/m/78kg

20:08; 24kg

Majority of pull ups on undergrip. Form not bad on HSPU. Didn't feel frantic, just consistently pushing through each one.

24/m/170lbs/70"

as rxd with 35lb weighted pullups

22:30

29/m/176lbs/5'10

12:53

22/m/201lbs/6'0

13:20

Subbed 115 lb. shoulder press for HSPUs. Pullups with 30 lbs.

16:49

30 m 67 kg

pull ups with 15kg

time 23.20

ryan m/30/185/75"
18:38 (25# pu's)

gunnar m/38/185/73"
13:49 (35# pu's)

13:30

0# PU - still working on regulars

reps as rx'd
sub'd
45# lat pulldown
5 # shoulder press
.25 mi on elliptical

21:14

20# vest for the whole workout. 12.34

HSPU killed me. Pull ups were unbroken.

15:43
35# plate attached to belt (don't have a vest)
Took a while to get the belt on and attach the plate (wasted a lot of time)

This one was tough. I did 25lb pullups. It was the HSPU's that slowed me down. I knew I need some work on them so this workout hit the spot.
Time 21:04

C-
30#
13:26

20# added, 20:05

14:45

25 lbs dumbbell between feet

18:05
No weight for pull ups

approx 15min

subbed 80lb OHP
mostly jumping PU's

m/21/5'9"/170

17:34

20lb weighted pull-ups

12.26 rx 35 pound weighted pull up

25# plate on a belt used for Weighted PU
HSPU were to a 2" phone book
Time: 23:54

Did "Murph" today...

37:47 PR

Runs ~7m/9m
Pullups/pushups/squats broken into:
33 rounds (3/6/9 with extra reps 1/2/3 on first round)

15/9/3

15 mins.

reps as rx'd
sub'd
70# lat pulldown
10# dumbbell shoulder press
.25 mi on elliptical trainer

17:35

16:13

limited rom on hspu used power rach used 30 lbs for pullups

little bit late. 16:20 @ 25#

5 star Asia resort with one star "fitness center". 18?

@ sweatbox
as rx'd
with 45 lbs for
pullups

16:41

as rx'd

13:55

used 45 lbs.

m/30/6'/167

17:30 rx'd (25lb backpack, ring pullups)

fisrt wod back since bali. time to get back to sippin' on the koolaid.

m/30/6'/167

17:30 rx'd - ring pullups 25lb backpack

i'm back.

As Rx'ed and used 45# for pull-ups.
19:36

"Mrs. Miyagi" completed with 65# push-press instead of HSPU and jumping pull-ups instead of weighted pull-ups.
19:53

16:20
No weight on the pullups, but I'm only capable of 3 kipping at a time (I've finally got them down though!). HSPU to a stack of weights, three then two.

f/26/5'5"/177#

hand stand push ups using chair, straight leg
assisted rows

in 12, 9, 6 reps
time: 7:03

@thesweatbox

13:43

45# DB held with feet

Jeff @ home
top of head to ground HSPU
20# vest
9:12

M/25/71"/185

22:02
-20lb between feet
-post CFE workout

M/25/71"/185

22:02
-20lb between feet
-post CFE workout

F/24/5'10/145

12.20
pull ups with blue band (was too easy moving on without band)
hspu - cant get all the way down yet!

12# weighed pu's

16:06

RUBBISH! started with HSPU's but couldn't last.
subbed it down to 9-6-3 (for HSPU only).couldn't do any more on the last rep of 6. subbed 60kg Push Press. 15kg DB for the Pull Ups.

50 mins :(

As Rxd

12.44 with 45lbs

Reps as rx'd
sub'd
70# lat pulldown
10# shoulder press
.15 mi elliptical

16:56

Nice job again CFK HQ! Starting to venture out of Ramona. Lots of people will like that.

m/178cm/87kg/33y
as rx'd
16:40
used 33 lbs.
raditi na sklekovima

15:32
20 lbs in backpack
hspu down to 3 inch spacer

I sub'd down the HSPU after struggling through the first set.
Also did regular pull ups not weighted

15 HSPU
400m
12 HSPU
21PU
400m
9HSPU
15PU
400m
9PU

16.23

14.18 with a 40# DB. Flew through my runs

13:40

w/ 25lb plate on belt and a plate with a thin pad for head on HSPU

I made a set of paralettes (turned out great) and thought I'd get them in a WOD instead of just practice......bad idea. They are a LOT different than on the floor, I stacked plates up so it was a height I liked but they were just a lot harder. I switched after failing on 3 to unbroken 21 on the floor. Will need to work on it.
Maybe I was doing something wrong?

Still having a hard time using them much, I seem to either be sore from a previous workout, or don't want to blast my shoulders before the days WOD. I guess it will come in time.

9:25 as Rx'd - Completed on 112109 forgot to post

CFWU- only one round of pu's (30 assist)
3X's:
800 m
30 kb swings (15 lb)
30 sit ups

23:02

As RX'd (35 lb)
13:34

M/45/165

20 minutes
slowed by calf inury on the runs and hspu's still take awhile

M/45/165

20 minutes
slowed by calf inury on the runs and hspu's still take awhile
25 lb weighted pullups

as rx'd:

(10kg weighted pull ups)

14.33

(transitioning time between rounds = 6 x 30 secs = 3mins)

14:09 as rx'd 25lb vest

9:18

The Porch:
15 Handstand push-ups
400 meter Run
15 Weighted pull-ups
12 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

HSPU - Feet on bench
Weighted Pullups - Dual Pulley 6.25 per side

22:46

Subbed 400m run with 400 SU rope jumps (not the smartest move - was not close to equal WHATSOEVER!!!). HSPU against wall. WPU 25lbs using a chain as a dip belt.

for a poor skipper, 1600 SU's are no laughing matter.

22:46

Subbed 400m run with 400 SU rope jumps (not the smartest move - was not close to equal WHATSOEVER!!!). HSPU against wall. WPU 25lbs using a chain as a dip belt.

for a poor skipper, 1600 SU's are no laughing matter.

did this on 27Nov.

22:46

Subbed 400m run with 400 SU rope jumps (not the smartest move - was not close to equal WHATSOEVER!!!). HSPU against wall. WPU 25lbs using a chain as a dip belt.

for a poor skipper, 1600 SU's are no laughing matter.

sorry for the first two posts. i thought it didn't go thru when i clicked on the link afterwards.

10:36

CFWU
20:04 used 25# KB for weighted pull ups
poor ROM on HSPU
M/48/193#/72"

Row don't run / +20 lb. on the pull-ups

28:37

13:49 - 35# weighted pullups

As Rx'd:
35# weighted ring pull ups

19:35, pullups turned into singles quickly

m/35/5'9/174

CFWU-3. Reg except 12 pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener. Jumprope.
19:17 w/25 lb kb for weighted PU.
Weighted PU not too bad. Later reps of HSPU tough. Decent pace on later run laps each round.

F/27/5'2"/120 lbs
16:44
Sub'd sumo deadlifts (45lbs) for pullups. Probably should have added more weight.

M/24/153 GregAwu

20lb weighted PUs - 23:03

25lb PU's
19:26

Not done

I've never seen the hotel gym so packed. Lots of subs.

21 Incline push-ups
2 minute bike (treadmills occupied)
10 Weighted pull-ups @ 25 pounds
15 Incline push-ups
400 meter Run
10 Weighted Pull-ups @ 25 pounds
9 Incline Push-ups
400 meter Run
10 Weighted Pull-ups @ 25 pounds

21:49

M/20/5'10/140

Still can't run so subbed 25 burpees for each 400m run
Handstand push-ups were down to a 4'' box

Used 20 pounds for pull-ups

24:46

10:37, bridged HSPUs, non-weighted PUs

21-15-9

115 lb. push press
1/4 mile run (indoor track)
strict pullups

25:52

For time:
21 Handstand push-ups SUB Push-ups in piked positon on bench
400 meter Run SUB Fitness Bike
21 Weighted pull-ups
15 Handstand push-ups SUB Push-ups in piked positon on bench
400 meter Run SUB Fitness Bike
15 Weighted Pull-ups
9 Handstand Push-ups SUB Push-ups in piked positon on bench
400 meter Run SUB Fitness Bike
9 Weighted Pull-ups

14:46/25 lbs used for pull-ups.

13:05 as rxd

10lb for pullups

19:55

Done on 091202

"assisted" HSPU w/ feet hooked on stairs
30# (80% of 1 rep max)

22:15 ouch...

18:15 w/ 45 lbs

18:15 w/ 45 lbs

17:19

33 minutes with 45 lbs

Runs on treadmill set to 10.5 for round 1 & 2 and 11 for round 3. A lot of walking between "stations" for each movement. Pull ups broken into sets of 6-2 reps each throughout.

CFWUx3 (no PUs or dips)
18:35 30 lbs in backpack

34 yom 207 ish

With 25lbs 27:35. These extra 5-6 lbs from the holidays aren't helping my times

As RX'd. .25mi runs done on treadmill set @ 10 for all 3 rounds. 25lb weighted PUs. 23:24

As rx'd w/20# pull-ups.

16:03

Well the time was my time, but I should work for a faster transition. Lots of wasted time....

CFWUx3 (only 23 of 45 pullups, momentarily forgot the workout)
BWU

23:12

As Rx'd with 15lb. pull-ups

Ernest 39/M/61"/167

29/m/185

25# ring PU

17:55

m/40/67"/180#

12 hspu
400 meter run
12 pull-ups 8k
9 hspu
400 meter run
9 pull-ups 8k (last 3 un-weighted)
6 hspu
400 meter run
9 pull-ups (un-weighted)

16:37

Actually did workout on time, but forgot to record:
as rx'd 23:47

CFWU x3
BWU

WOD: 16:09 with 25lbs added for pull-ups. Pull-ups killed my time. Grrrrrr.

17:00
10 lb dumbell for pull up weight.
assisted hand stand pull ups.

33:00
used 50lbs for pullups
hspu's on parallettes (head to 45,45,15)

45 elevated push ups
45 dead hang pull ups
7:50 running steps

m/42/6'/155 12-6-09
2:00 step-ups 24" box
1st rd did 12 reps-35# pullups and then adj to 26# for 6 reps
10 hspu - 2 boards
2:00 step-ups
9 26# pullups
10 hspu
2:00 step-ups
6 26# pullups
19:43

9:39

45# plate for PU, feet on bar eye-level for HSPU

M/39/182/5'10"

subbed bridged hspu
weighted vest first two rounds of pullups (some chair assist on set 2), unweighted pullups set 3
running up and down stairs from basement to get outside for run

17:21

31/m/165/65"
22:00
subbed 500m row for run
25lbs on pullups