That picture is awesome. There are some beautiful female Crossfitters. When will you guys make a calendar to highlight them all (or some).

This is exactly the type of thing I was hoping for soon! lots of pullups and HSPU's!
Thank you! Can't wait to get up in the wee hours of the morning and hit this one good and hard...

And that is a fantastic picture!

Love it.

Yikes! should be fun

Great........Thanks........

any suggestions on good pre-workout food for morning workouts?

Great....Thanks......

I'd like to see someone perform this as rx'd. 84 strict pullups and 84 nose to floor HSPU's... The mainpWOS'sTD goal is to, over time, exceed the capacity of the world's fittest athletes, but this WOD exceeds the capacity of the worlds fittest athletes in and of itself. Good luck everyone!

Carbohydrates, 30 to 60 minutes before work out
For me Oat meal, with soy milk.
Protein as soon as you can after.
For me Egg whites and ground beef.

Wow that's no joke. My arms are gonna be useless.
#6 Mitch- maybe some yogurt and granola and a protein shake, then eat a good-sized breakfast after.

At the gymnastics cert we were told that nose-to-floor pulls your spine out of alignment, and top-of-head to floor is optimal technique. If you want to go lower than that for full ROM you can use parallettes. I'm open to counterpoints, but that's my plan for the moment. I'm ok with calling it scaling.

I had the privilege, the unvarnished privilege to have free range of the Crossfit Games. Free to roam the grounds. Unlimited access to pretty much everyone and everything Crossfit. I had the opportunity to talk with Marty and his partner. Indeed, each of them chatted with me separately on camera. Each shared with me their thoughts and feelings about Crossfit.

Much has been said and written recently about where Crossfit has been and where it has gone. What Greg and Lauren Glassman have done and do, and what they have wrought. It takes only a few minutes with the outsiders, folks like Marty, who came to Crossfit originally as observers and scribes, sent to inform the unknowing of this phenomenon, who then choose to join on us on the ground, their view from 30,000, 3,000, 300 feet so thrilling that they are compelled to parachute in.

Watching Marty's video here on the Main Page, or indeed the work of Sevan, Carey, Tony Budding et al, renews the thrill of that first WOD, the first PR, the first time hearing "3-2-1...Go!"

Thanks very much, Marty.

Miranda is definitely my Crossfit crush and this is why

If I can't quite go all the way down for a handstand push-up, would it be better to go down partway or to hang my feet off of a bar or something to get the full range of motion?

#11 john heins

You are absolutely 100% correct

Interesting, Gene if I can get it to work I'll video myself doing this WOD and post it some how. Give me ur e-mail or send my one and I'll get it to ya. jacobakendall@gmail.com

I'll buy a case of those calenders, theyd make GREAT X Mas presents!

Top of head to floor on the hspu.... not looking for the faceplant...
Should be done with this one before the next wod is posted... if I start now!
Thanks Coach!!!

what should I do if a kipping pullup is all I can do? I dont swing as much as they do on the video but I do give myself a little momentum. Should I do this WOD with kipping pullups or lessen the amount of pullups and try to do them strict?

so is the consensus nose to floor like the WOD says, or parallelettes to increase ROM?

I enjoy Marty Cej's commentary, keep it coming

Regarding the MacKenzie video-

Whats the difference between endurance and stamina?

Stamina= distance workout at comfortable pace?
Endurance= distance workout with LOTS of pain?

all of sudden i want to go to iraq again

#6 Mitch, typically for morning workouts (really any workout), you don't want to eat before. Usually you'll want to hit a WOD 3+ hours after your last meal. The ideal time to eat is right after your workout. Eating before causes a big insulin spike which wastes some of the food energy you just ate and can slow down your performance. When you eat after, your cells are depleted and all your good fat, carbs and protein have an open door to get in there and begin recovery.

For the WOD, it says nose to floor so I'm gonna do nose to floor!

I'm also down with the calendar. Pre-orders available?

Sounds like a great WOD. I''ll be doing the top of the head. I agree that the form should seems better that way. I'd use parallettes too to increase ROM, as per #11.

What to sub for HSPU? Thanks.

Since asked...

HSPU should be top of head if you are going to try and maintain good hollow body positioning and good HS form... Nose to floor leads to bad form, especially when fatiuge sets in. Top of head allows for good range of motion as well. And dont use that ab mat under your head! ;)

Dont forget you can scale this move as wel lwith power bands or work the good negative in the HSPU if you need to scale it.

If your arms give out on the dead hangs, you can always scale with a power band around the bar or use a ply box underneath you to get assistance pressing up to finish pull up.

Im going to enjoy this one...

tuck

Anyone know what time (time zone) the WOD's are posted? I'm in the Okinawa and am always working a day behind...or ahead, depending on how you look at it.

Action is Eloquence

Anyone know what time (time zone) the WOD's are posted? I'm in the Okinawa and am always working a day behind...or ahead, depending on how you look at it.

I'm fine with the pull ups. I can only do one or two nose to floor handstand pushups at this moment. It's coming. I've just learned them in the last month. I'm going to try and scale them for this workout. I'll take all the suggestions I can get at this moment. lol I see a couple already.

Hitting this bad cat @ 5AM in the morning. I'll have to Kip to get the PU's and limit my ROM for the handstands in order to get through. good night every one..

23'05"
60/40 strict + swiss ball assist pull ups
strict HSPU + incline on squat rack + incline from bench on knees

Miranda is a total babe. I've seen her in person...definitely not a dude. I heard she does her wall balls with a special 25 pound med ball and throws it to the men's height...every time! May be rumor...may be true.

#29/31 I believe it is Pacific Time Zone.

This is mega scale for me. I can likely do the strict pullups (given enough time), but I still cannot do HSPU, so I will do elevated pushups.

Sick vid Marty !

alright this is just the kind of Wod I've been waiting for. I have been out for almost two weeks with finals. so I just got back today with squats and it is time to blow the dust off.

pukie here I come

#6: depends on what type of diet you follow if you follow one at all. i work out very early every morning and eat paleo which consists of papaya, banana, almonds and soy mixed up in a blender. i also drink coffee (which i doubt is paleo, but oh well). most would recommend some caffeine.

if not, oatmeal is great with fruit before, and eggs/milk/nuts/meat afterwards along with whey. more protein afterwards. and then eat veggies for lunch.

#19 - Natalie, if you can't do any strict pull-ups, I would do what you can do ie. kipping pull-ups. 84 kips are still going to be tough to get through. Just make a note that you kipped for all pull-ups and when a similar WOD crops up again in the future see if you can get some strict pull-ups before switching to kips.

to the author of the original #27 post (not you tucker. the post i'm speaking of was removed.) gettn' a little personal there pal...that "dude" is my wife!

you're looking good babe! i'm glad you enjoyed your trip to iraq!

coach, dave, todd, and jenni, thank you for making that trip what it was! i'm sure the folks over there appreciated your visit.

BS rep 3: 170-175-170-170-170
DL rep 5: 205-210-215-215-215

Erin

another great video Marty!

I'll be subbing for pull ups, but I finally can do push ups (no handstand push ups yet though) in a WOD~looking forward to tomorrow.

#41 tyson,

With all due respect, you just broke my heart. I was perfectly happy thinking she was single and that I had a chance. Lucky man.

Comment #30 - Posted by: AFRGR183

Im in Okinawa too. I do my WOD in the afternoon, so every morning at 10 or 11 depending on the daylight savings time you'll have the correct WOD for that day.

This workout is gunna be a blast...Need a break for my knee starting to get a case of runner's knee..

Beautiful view of the Games Marty. Took me right back there, I know it wasn't for me but Thank you!

Jeremy Kinnick

Yeah, so I re-enlisteted today for 6 more years and thought it would be a good "treat" for my platoon to do 20 pullups for every year I re-up'd...gonna regret that in the morning! 3/15 Infantry Mortars...BANG 'EM FROM THE REAR!!!!!

I don't have to sub for pull ups~ I can do L 1 arm and try 2 arm dead hang...I have that clearance from PT to TRY deadhang!!!

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

COMMENT # 8

DO WEIGHTED PULL UPS AND IT WILL IMPROVE HOW YOU DO STRICT OR KIPPING PULL-UPS, and yes it is possible to do all those pull ups, 1 year in half ago I could say the same thing you are saying, but now BRING it COACH!

I AM SURPRISED COACH DIDN'T ADD THE 60 POUNDS DBs to the pull ups, HAHAHA!

This is going to be a fun WOD!

SANTI

Yes....Miranda....is she hot or what?...

Marty great video!

OPT is the man and will always be my favorite each year he competes... even when the day comes that he doesn't I will still want him to win.

I heart Miranda! You're soooo BEAUTIFUL. Love ya mama, keep doin' what you are doin. Proud of you.

Rach

time will no longer exist, with no time, no reference but perfection. back, shoulders, chest, abdomen, legs will all be in pain. it will be beautiful.

www.miranda-is-hot.com Coming soon!!

As Rx'd:

16:20

I'm assuming the "nose to ground" is to get a bit more depth on the ROM? If one wanted to follow #27 Tucker's advice and #51 Coach's advice, would using hands on 2 or 3 inch blocks or weight plates be an acceptable compromise?

Unless there's a bit more benefit to nose to ground that I'm missing.

#50 Invictus Wink

I couldn't have said it better myself!

I will agree, Miranda is smoking hot. Pretty face, pretty smile and a very very good looking body. She could probably beat up half the guys in my platoon. I wish we had females like that to work out with at my COP.

This is a WOD I've been waiting for! I'll stay "hollow" on these vs a huge arch in my back to get my nose down.

Miranda's a sharp girl, very knowledgeable and passionate about CF. Strong as hell too! Its good to see her featured.

Miranda & Jenni made all the Marines go crazy here. Everywhere I go now, Marines are asking me which time they come to workout. Then I break their hearts when I tell them they went home.

great way to start winter break!!! can't wait

as Rx'd 24:50

Did "diane", gonna pay for deviating from coach's plan. Oh well I had a little knee pain so decided against the squats. Gonna hurt but I'll get it done.

In Strength

28/m/76kg

15:17

Marty,

Great video!

Man I wish I had known that Cert was going on to try and get some of our guys over there. Great to see that these are coming out here.

14:32

Kipped on the PUs and the HSPUs where ugly.

"First one's the hardest."

as rx'd

20:31

m/44/185

25:30

25:09

27:00

41/m/176cm/73kg

27:12

HSPUs head to floor, first 45 unassisted against wall, then with knees on waist high bench, hands on push-up holds for better range.
I'm pleased that I can still do 21 consecutive strict pull-ups after all the kipping.

Now I'm pumped, it felt like old skool bodybuilding and reminds me that we did work hard back in the days too.

I stretched heavily to warm up

my beginers pullups still look like inverted rows I definetly need a skill day on this. but

beginers pullups and bridged HSPU

21
12
9 6
3 10:31

I am begining to wonder if the fact that the heat at my gym does not get turned on untill 6:00 a.m. and I workout at 4:30 am has anything todo with the way I feel. no matter how hard I work I just cannot seem to break a sweat, and today I went untill I just could not go anymore. After the WOD I did hspu and beginers pullups to failure just to try to break a sweat and couldnt., I drink a ton of water every day and my diet is not great but it isnt horrible either. any thoughts crossfitters, I could use some help here, I am starting to put on a lot of weight and it is very frustrating.

Had to sub in slightly uncoordinated HSPUs! Can't get my feet up with my body facing away from a wall - I keep bouncing off trying to get up there! Hooked my feet over the bar of a Smith Machine - see! They are helpful! Would be cheaper just to get better at HSPUs though I think...

Anyway, time: 14:38. Pretty happy. Heaves were broken up for all "sets". But they were all good form. I think so anyway.

Cheers

Did kipping pull-ups, and used an aerobic step to limit my range of motion on the HS push up. Great workout ... 16:46

Scaled in hotel gym:

21 Pull-ups
21 Inclined Push-ups, feet on stair hand-rail

15 Pull-ups
15 Inclined Push-ups, feet on stair hand-rail

9 Pull-ups
9 Inclined Push-ups, feet on stair hand-rail

18:58

32/m/195

as rx'd

28:53

All HSPU sets broken, and all pull-up sets un-broken.

21-15-9-6-3

8:45

as rx'd

strict pu
nose to floor hspu

24:41

21-18-15-12-9-6-3

Time: 18:13

Notes: HSPU was not quite nose to floor, I need to work on form, Pull-ups were strict, but need some work.

For a warm up I did 100 sprints (length of basketball court) and 100 plyo jumps (width of basketball court).

Total workout time: 48:13

#80 My age is 34/5'9"/175 lbs.

M/42/5'11"/175

HSPUs were band-assisted but still several inches from the floor

24:57

21-18-15-12-9-6-3

HSPU
Strict pull-up/kipping pull ups at the end.

18:50

22/m/135/5'5"

Can anyone tell me when to do kipping and when to do regular pull ups???

15:30

28/6'8"/224

32:56

M/35/190/6'2"

21/18/15/12/9/6/3

strict Pull ups
*2 standard pushups (42/36/30/24/18/12/6)

19:00

M/34/155/5'6"

9:36

11:07

M/19/135/5'8"

Second crossfit workout ever. Did workout as rx'd, did HSPU on parallels. Strict form on pull ups and HSPU. Tried to tape the workout but my camera turned off in the middle of the workout. OH, had to do it in ACU pants and boots cause im on QRF today. Time 16:40.

again, another smokin hot chick!

Mad Science :

Unless it specifies "strict" or "dead-hang" it is assumed than you can/should be doing kipping pull-ups.

Toward the end had to kip but 4 months ago I couldn't do 10 normal Pull-ups let alone a HSPU.

23:04, after a little bit of Combatives with the Joe's here in Afghanistan

24:59
HSPU were ugly.

m/33/5'10"/185
As Rx'd
35:20

some strict, some kipping
11 regular handstands, the rest modified
22:08

As rx'd 56 min

Form on pull-ups was good. Form on HSPUs probably needs work, but hard to tell when you're upside down. These are some awesome times posted. 9 minutes?! 11 minutes?! WTF - I did ONE set in that time. Some of you guys are machines! Hope to break 30 minutes with these WODs soon.

bw 165

hspu assisted

16:47

22:35 not Rxd

PUs Rxd
HSPU - against Tucker's advice I had bumpers under my head. I was able to remove some of the bumpers as I went. This is how I've been developing my ROM. I believe Tucker is correct on his technique (especially since he knows A LOT more then I ever will) but I don't have bands so this is what I do.

I am now only a single 25# bumper (roughly 2 inches) off the floor.

had to scale the HSPU(had no desier to fall on my face) to elevated pushups off the huge box here at golds. i wanna say its about 2 & 1/2 feet if not 3 feet even.

20 min.

can someone e mail me some tips so i can work on the HSPU for next time these come around?

m/33/6'4"/211#

Subbed 95# shoulder press for HSPU
14:20

Well,
PUs were Rx
HSPU I used head bumbers 2, then 1 when the reps wre lower.

22:45

PU Rx
HSPU used head bumper

22:45

As Rx'd, appx 22 minutes, maybe a little less. Hope to get 15-18 minutes next time.

It's been just over a month of following the WODs now, and the changes have been very noticeable. I've seen at least a 10-15% improvement in nearly every area (times, weights, etc.), with an over 20% improvement in some. Expecting changes to get less drastic in the future, but damn, this program works.

As Rx'd 25:53.

27/M/175/5'10"

16 min

Did assisted pullups w/ a few strict pullups at the end.

Did L pushups, was pretty easy. Next time move to wall HSPU

33/m/165

did assisted hspu 19:02

Rx'd 16:34
With about a 6 or 7 interuptions, did this in my office this morning with a couple coworkers talking to me. I could have gone faster.

m/21/175

assisted HSPU towards the end, otherwise all strict pull ups and full ROM HSPU.
broken sets for most, but completed in: 38:45

as rx'd

24:34

Miranda, congrats on getting some main site love. Can't wait to see you tear it up at the UT/NV sectionals!

23:20 as rx'ed

m/40/155
17:33 as rx'd

20:31 (65 lb standing presses)
-work on HSPU

22:34 as rx'ed

34/F/5'10"/161

Handstand push-ups are my biggest weakness. I practice strict (head to ground) in my warm-ups sometimes, but have only done kipping in workouts so as not to lose momentum on a metcon.

CrossFit does an excellent job of calling out our weaknesses. So, today, I chose not to scale this workout in the hopes I could improve on this particular exercise. I didn’t know if I would be able to complete it, but I knew I had to at least try.

As Rx’d
(strict pull-ups, nose to ground HSPU)
67:19

19:17 rxd

m/34/155/5'6"

9:36

scaled - HSPUs with feet hanging from top of bleachers, reduced-kip pullups with feet crossed behind me knees bent 90 degrees

21:24

M/21/171/6'0"

Had to modify this one. Did 7,6,5,4,3,2,1 rep rounds for the handstand push-ups. Pull-ups were Rx'd. Not all of the handstand push-ups were quite all the way down, but they were a lot better than I thought they would be.

Time was 28:36

That Miranda chick looks pretty badass. I think I know her from somewhere. Is she a channel 4 news anchor in Little Rock?

that girl is hot, and in shape. Screw going to bars, I need to meet a girl at a crossfit event!!

m27/5'11"/230 lbs
I had to scale down. I did the same reps but I did pushups with feet on bench instead of HSPU and laying down ring pull ups instead of the real pullups.

It took me 15 min and 32 sec.

I went to elementary school with Miranda. Her last name back then was Flufengausen. (Norweigen, I think.) Anyways, this picture reminded me of that because once in 3rd grade we had a contest on the monkey bars where two people would line up at opposite ends of each other an try to knock the other person off. It was so crazy. Mrs. Brown, our teacher would get mad because someone would always get hurt, but when she went inside to grade papers, we would do it. Miranda won like every time. I used to get so scared when it was my turn against her. I hope we never incorporate that into a wod.

12.55

rx'ed

21:29 - HSPU to abmat, strict pu's,18 HSPU (pr)1:53,3:49,4:18,4:15,3:35,2:23,1:14.

Dear CrossFit,
Why are you posting such awesome WODs during my finals week!! Its just way too distracting. Definitely hitting this one hard after this final I'm about to destroy!

Did first few at RX then used kipping pull ups for majority of workout, HSPU stayed good form.

19:25

m/45/200#/6'3"

15:54 extremely scaled! But still exhausted.

Scaled down on the HSPU's placing feet on bench (will begin doing HSPU's during warm up to build up necessary strength/balance); pull-ups as rx'd. TT = 27 min.

m/46/6'2"/205lbs

Was able to do ALL underhand dead hang pull ups in today's WOD free of shoulder pain!!

*full lock out at bottom of every rep
*chin over bar every rep
*no swing, no kip

Subbed strict chest/nose to deck push ups..haven't done those pain free since before surgery 10/20/09! Elbows kept TIGHT to the body.

TIME: 16:42

Really like the CONTROLLED movements lately~thanks CFHQ.

M/40/175/6'

As Rx'd 23:51

Guys, goood sub for HSPU??? Push-press or Push-jerk?? What's best here?

M/35/175

Pull ups as rx'd, but sets broken 18, 15, 12, and 9...

HSPU with 1 toe against wall for balance. Sets 21, 18, 15 broken.

Arms are shaking as I type and eat lunch!

Oops - in 18:35

28:30 Harder than I thought it would be. Need to work on HSPUs!

M/24/5'9"/175

As Rx'd

17:34

Strict pull ups (mostly)
Scaled HSPUs: feet on waist-high roman chair.

21:13

M/24/170
as Rx'd 13:07

And Miranda was one of the Instructors at my cert. Try learing overhead squats with her walking around. Yeah she is very pretty and in great shape.

CG E-City CrossFit;
Herring: 6:13
Scaled;
Leary: 15:49(21 HSPU then Toes on bar)
Legutki: 10:00(HSPU & box progressions)
Post: 15:00(box progs)
Johannessen: 7:00-scaled to 15 reps & box prog
Gardner: 5:29-scaled to 15 reps& hspu/toes on bar

as rx'd
hspu to top of head with full xtention.
27:00

24:49
As Rx'd with head to floor HSPU, strict unbroken PUs
HSPU mainly in sets of 3

m/37/5'5"/195

forgot the reps...
did 21-18-15-12-9-7-5-3-1
All sets for both broken 21-7; 5-1 were straight.
Pullups, ok on form; HSPU...ugly, very ugly.

m/37/5'5"/195

forgot the reps...
did 21-18-15-12-9-7-5-3-1
All sets for both broken 21-7; 5-1 were straight.
Pullups, ok on form; HSPU...ugly, very ugly.

27:50

Regarding the MacKenzie video-

Whats the difference between endurance and stamina?

Stamina= distance workout at comfortable pace?
Endurance= distance workout with LOTS of pain?
Comment #22

You have it backwards. Endurance is slow and comfortable and only targets your aerobic system.

Crossfit endurance does no workouts like that. They have skills, intensity sprint things, and stamina. Stamina is usually some distance or workout done at 80 or 90% of your best race tempo.

Ex: Your best 5k is 21.42 (7min mile). Then your stamina workout for a 90% tempo would be something like a 5k or 10k or 1.5k done at ~7:45 min a mile. An endurance workout in this case might be as slow as 8.5 to 9 mins a mile. Those are now believed to be unnecessary and more detrimental than beneficial.

21-15-9-3
BB shoulder press @100#
DHPU's
16:00

Decided to sub shoulder press because piked HSPU's off of Smith machine are not cutting it in getting me ready for wall supported HSPU's (Tried a couple of these a few days ago)

m/28/6'/320

green band assisted pullups 1st round
feet on box all others
knees on waist high box for HSPU

11:50

f/22/5'5"/172

jumping pullups
knees on waist high box for HSPU

7:35

10:50

did any many dead hangs as I could (not many)
and feet on Smith machine bar for HSPUs

3 rounds:
dumbbell alternating bench press 35lbs
elbow out tricep extensions 25lbs

17:47

Loved the look of this WOD until I saw the silly "strict or non-kipping" specification. What in the H. E. double-hockey sticks are "non-kipping" pullups, anyway. As rx'd except head-to-ground hspu's as per Tucker's recommendation.
Great job Fit Mom.

RX'd
14:39

My God! I'm in love! Miranda is absolutely smokin! Thank you CrossFit.

19:09 Pull-ups were strict but HSPU's were with pretty sloppy form

First time trying unassisted handstand push ups.
Maybe at best 1/2 range of motion of some, and 1/4 range of motion on most, but better than assisted. Making some progress.
30:09

46:27 as RXed, HSPU kicked my butt.

18:15

It took me so long to get my kipping down, that I don't want to give it up, so I kipped! HSPU were good, however followed Tucker's advice.

46:48
vertical HSPU against wall - nose to ground

49/m/190

Banded (1") for HSPU
17:17

put feet up on the gaurds on a squat rack for hspu's. the gaurd was around chest high for me so ROM was decent. 30:55. oh and wow i never dreamed of doing that many dead hang pullups in a week let alone half an hour. awesome! made up for poor workout yesterday!

As Rx'd
22:36

Pulled 455 for a new 5RM on deadlift :)
Someone tried to steal my 45's...picked up one and I told him I was using it. He then picked up the other and I told him I was using that one, too. He looked at me like I was crazy. He looked at me like I was crazier after I pulled 455 five times ^_^ Yes.....

Geez...i felt like the nose to floor part added a completely new level of difficulty to the handstand pushups. I can typically hammer them out pretty well when just going head to floor. This time was much harder! Pullups were easy, but I lost loads of time on the hspu's.
M/28/5'10"/175
Rx 29:05

why dont more girls have muscles. its a damn shame you dont see more mirandas around.

37 M 6' 165#

26:40 Strict pull-ups and regular HSPU. Top of head touches the ground

I don't know how in the hell you guys do this do quickly. HSPU are definitely my challenge. 21 takes me about 10 minutes with nose to the floor. Great job guys. Great and impressive job.

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Ok HSPU's were fore head to ground, I cannot get nose to ground. Whatever it is, about them I couldnt get them. But I did get forehead down, real happy with that.

Time 31:41, happy with that, ity felt like a hour.

M/26/140/5'11"

as rx'd 29:44
pull ups were easy hspu are still my goat

27:24 as rx'd

20:15

M/53/5'11"/205

21,18,15,12,9,6,3

Military Press 95#
Pull ups (Try Strict but go ugly)

15:20

16:32
kipping pullups, pullups seemed a little faster.
bar assisted hspu, need to move bar up a notch next time.

30-25-20-15-10-5
Virtual shoveling, 70#
Pull ups, toes asst
(Barrier, just shy of 3 ft. Over and back = 1 rep. alt sides.)
=21:54
slower than last time but barrier about 1ft higher.

Needed an arm burner wod but took it easier on shoulders. No handstand push ups right now. Maybe next week. Pull ups have to be chin up style. Today was the first day I could put on vest without wincing in pain.

Erin

m/46/150

11:53

PU
Full extension at bottom; chin over bar; no kip

HSPU
Top of head to floor; lock out at top; no kip

Thank you, Coach G.

Just something to think about: when marking a wall at top of feet with top of head to floor and then marking wall touching nose to floor, the nose to floor is about 3-4 inches lower on average,

#173

Thank you for the advice. I too, was going to do "nose-to-floor" HSPU, before reading the comments, then switched to "top-of-head" version. I know the WOD was scaled and mentioned it.

Here are some examples of the comments, I read:

At the gymnastics cert we were told that nose-to-floor pulls your spine out of alignment, and top-of-head to floor is optimal technique. If you want to go lower than that for full ROM you can use parallettes. I'm open to counterpoints, but that's my plan for the moment. I'm ok with calling it scaling.

Comment #11 - Posted by: john heins/5'11"/26/185/afghanistan at December 15, 2009 5:28 PM

#11 john heins

You are absolutely 100% correct

Comment #15 - Posted by: Eric Gohl 23/5'10/163 at December 15, 2009 5:35 PM

Scaled, 25:57. Wow, my HSPU still sucks. My goal before christmas is to get one full-ROM HSPU. Did not get it today, instead did about 84 partials or whatever it is.

No time for buy-in or cash out.

Great workout - exactly what I need to work on.

Miranda- You are looking incredible! Keep up the amazing work, you are an inspiration to me :) I am sure you are competing in our region (UT/NV), best of luck, you are going to kick some major booty!

Random....but...AllisonNYC you are the bomb.....and crossfit is lifechanging you are right!

Scaled with decline pushups by putting feet on ping pong table

21:07 + CFWU

30:54 rx'd

as rx'd

26:52

pull ups were all strict but broken, hspu forehead to floor and broken. hspu were tough. yesterday did 5x3 heavy bench press after wod, could be why shoulders felt a little worked. Love this workout though!!!!!!!!!!

Top of head HSPU, otherwise RX'd.

18:12

M/39/182/5'10"

Pull-ups were strict, HSPUs were not pretty. Still working on them when I can.

25:55 (did some presses afterwards to get more range of motion and get stronger) Great WOD.

well I had a major cop out today

am on day 4 of the latest paleo spell and am feeling super weak.

Sub'd to 21-15-9, pull ups and dips

5.50 and then got out of the gym as fast as I could. Had nothing today so happy I did something rather than nothing

Some great times for this. Can't wait to try it tonight!

Head to ground
Strict pullups

29.34

21:29
Strict pull-ups; broken up.
HSPU not as strict as rx'd.

WU: 1200M row, 400M run, 2min Jump rope
CD: finished with a spin class.

8:25 as rx'd. Feeling pretty good.

Scaled as follows:
15-12-9-6-3

Pull-ups (however possible...so usually badly kipped)
Incline push-ups (feet raised about 20" on a weight bench)

30ish. I think. Forgot to time it. It hurt, I know that much! :S

wod as rx'd
22.26

14:55
kipping pull up's and hspu's to 2 ab mats

M/47/71in/200

As rx'd, except head to the floor rather than nose. 18:20

Hmmmm....

I've written a couple of pretty long posts in the past couple of weeks (tried twice today to reply to #73 BigChip), and I'm being censored for some reason....

All posts were totally clean, no snubbing, positive spin, so don't know what to do next....

Dave T.

as rx'd

29:10. You know the workout is tough when you look forward to the pulls as "rest"

Drea: assisted pull-ups and TRX push-ups - 20:00

had to have feet against the wall, and the HSPU's were def ugly.....PU's had a little swing but no intentional kipping..

17:00

19:00

Scaled sets down to 16, 13, 10, 7, 4 for each. Pull-ups were strict, but I subbed standing shoulder press with 135 lb. for HSPU's.

Shoulders were wiped out, but probably could have done more pull-ups.

M/24/5'11''/200

did pike position on knees for scale of hspu to touch nose to the ground. hard w/o!
21:58

18.14 as Rx'd

20/m/5'11"/165

As rx'd, 28:34. Pullups were strict, from lockout (or 95% full extension on a few reps) to chin over bar. HSPUs were forehead to floor.

Ouch, tough one. Haven't done non-kipping pullups for awhile. It was close, but HSPUs were harder. This is by far the most HSPUs I've done in a single WOD - a lot of singles near the end of sets. These are easier if I am "looking at the ground", as opposed to looking behind - the difference is noticeable. Lower back was really feeling it pushing up (erectors?) on these.

#73 BigChip wrote:

"I am begining to wonder if the fact that the heat at my gym does not get turned on untill 6:00 a.m. and I workout at 4:30 am has anything todo with the way I feel. no matter how hard I work I just cannot seem to break a sweat, and today I went untill I just could not go anymore. After the WOD I did hspu and beginers pullups to failure just to try to break a sweat and couldnt., I drink a ton of water every day and my diet is not great but it isnt horrible either. any thoughts crossfitters, I could use some help here, I am starting to put on a lot of weight and it is very frustrating."

My 2 cents:

1. Put the scale away. The mirror is a much better indicator.

(con't)

2. Physique is 50% kitchen, 50% gym.
3. Current weight, plus calories in, minus calories out = future weight. Calories are burned by doing work, maintaining basic body functions, and keeping warm. Virtually zero calories are burned by sweat glands doing their thing.
4. Water calories = Zero. Hydration is your friend in health.

5. If your heart rate during significant exertion, or right at the end of a WOD is close to your theoretical max (220-age), then you are working plenty hard enough.
6. Sweating is only a function of body temperature - nothing else; not air temp, not exertion. You can work your butt off, but if it's -50 and all you have on is gym shorts, your body isn't going to get warmer than 98.6, and therefore you aren't going to sweat.
7. You want to raise your body temp a little as you are working out, and personally I define that as a condition of mild sweating. But more than mild doesn't really do you any physiological good; maybe psychy, where you feel more macho, but that's about it. Personally, I dress so that while I'm warming up I break a mild sweat, and then start shedding clothes to maintain that mild sweat. Obviously when I get to the point where I'm in my PT shorts I can't go any farther, so then I just live with it. But if there was a fan around to cool me back to a mild sweat during my WOD, I'd be all over it. As an anecdote, in an attempt to maintain the light sweat, I've gone running in the winter with shorts, tank top, knit gloves, and ski head band. If I started sweating too much, I'd take off the gloves; any more and I'd shed the headband. If I got a little cold, I'd put them back on. Sometimes did it several times during the run, especially if there was head-wind & tail-wind windchill effects.

Dave T.

chin above bar pulls
head to floor hand

19:52

500m row, 25 TGU 45lb wt, 20 back ext, 20 GHD SU, 20 good mornings, 20 hanging leg raises, 20 superman, 20 4cnt flutterkicks for time.

COC Grippers: #1, #1.5, #2
Neck harness: 45lb 2x10 front/back

#73 BigChip wrote:

"I am begining to wonder if the fact that the heat at my gym does not get turned on untill 6:00 a.m. and I workout at 4:30 am has anything todo with the way I feel. no matter how hard I work I just cannot seem to break a sweat, and today I went untill I just could not go anymore. After the WOD I did hspu and beginers pullups to failure just to try to break a sweat and couldnt., I drink a ton of water every day and my diet is not great but it isnt horrible either. any thoughts crossfitters, I could use some help here, I am starting to put on a lot of weight and it is very frustrating."

My 2 cents:

1. Put the scale away. The mirror is a much better indicator.
2. Physique is 50% kitchen, 50% gym.
3. Current weight, plus calories in, minus calories out = future weight. Calories are burned by doing work, maintaining basic body functions, and keeping warm. Virtually zero calories are burned by sweat glands doing their thing.

12:34 with HSPU up against wall.

4. Water calories = Zero. Hydration is your friend in health.
5. If your heart rate during significant exertion, or right at the end of a WOD is close to your theoretical max (220-age), then you are working plenty hard enough.
6. Sweating is only a function of body temperature - nothing else; not air temp, not exertion. You can work your butt off, but if it's -50 and all you have on is gym shorts, your body isn't going to get warmer than 98.6, and therefore you aren't going to sweat.

28/M/142

HSPU only forehead to ground

28:25

m/170

rx: 25:02

18:54 as rx'd

Underhand grip chin ups. Hands on 2 45's .

# 203

It's been a while since I did some work on the COC grippers. I got certified on closing the #3 in 2003. Last week, I gave it a shot but couldn't close it. Came to 1/8 or so. Still can crush the #2 for reps. Keep working on it !

8. Many years ago when I was training for a marathon, I read that the optimum temp is between 45-50 degrees. And you know what they wear; ain't much. This book said that at 55 degrees, plan on your mile pace going up by 5-10 seconds, at 65 degrees, plan on 10-20 seconds, at 75 degrees, plan on 30-60 second per mile increase, and at 85 or more, be satisfied with finishing!

34 yom 225 bwt

wod scaled
hspu's to 3.5 inch foam pad
dead hang pull-ups
time: 21:47

didn't pay attention and did it in reverse order, still a tough wod.

Started at 13 pull-ups, matched HSPUs off a wheelie-bin, then 8 decrements of one instead of 8 of three. Still wisnae pretty. Last 3 sets of pull-ups in ones & twos. Scalp touched the floor, but pull-ups were kiptastic.

24mins.

Pullups mostly kipped, amount as Rx'd, subbed HSPU for double the amount of pushups. Not sure if that was a good idea, cause now I can't move my arms. hehehehe

19:29

Officially on Christmas leave, going home in the AM!

Go Navy!

As Rxed: 16:39

20:something

nose to one ab mat
30:20

hmm, I've done this two times with L-Pull ups, with times of 20:38 and 16:58.
I wonder how I will do with just regular dead hang PU's!?

rxd
18:52

43:40 as RX'd

Should have done head to the ground instead of nose to the ground for HSPU's after reading the comments. I thought those were putting a little more joint and back strain on me.

Not very happy with that time, but the HSPU's were though.

Subbed burpees for HSPU since I'm on day 86 of the burpee challenge (+2 and I'm done for the day). Pullups were deadhang.

14:49

40/M/205/5'11"

Scaled with 90lb strict overhead presses in place of the HSPU's

Pull-ups as RX'd (broken sets)

19:55

Does anyone else get dizzy from flipping upside-down so often?

I would estimate around 20 HSPU reps were marginal (didn't keep hollow when pressing out, and was starting to fall before I locked out)..crushing guilt that I still counted it haha. Otherwise as RX'd. 34:43

Never took more than 1:40 to do the strict pullups per round, so this wod was basically just a grind through handstands.

Oh and it was head to floor, not nose to floor, for me.

No gym for me today. Just as well as I can't do Pull-ups and my HSPU is just a little upside down shake.

No Fun

21,18,15,12,9,6,3:

strict pullups (used different grips throughout)
htf handstand pushups

only got 1 hspu in for round 3, didnt have the strength to push out anymore

39:27 12/16/2009

M/28/6'0"/182

Rx'd in 25:29

Being a former gymnastics coach, I agree with Tucker on the form issue. However, to stay true to the WOD, I did nose to floor.

I did 4 sets of 15 HSPU's head to floor yesterday and it made this WOD suck big time! Pullups were a breeze. Also didn't help doing 5 sets of 3 headstand pushups on Monday. Oh well, shoulders got it good this week. I hope tomorrow's WOD doesn't have any pressing. My guess is it will!!!

15:18, No kipping on PU's. Nose to Ground on HSPU's. I'm a little skeptical about anyone who did this sub 13 minutes...

m/36/212/5'11

19:04

Pullups were strict(ish)
HSPUs were head about 4 inches from floor

subbed 95lb shoulder press for HSPUs. PUs as rx'd.

42:20

shoulder press took FOREVER. by far my weakest lift (1RM is only about 140). PUs were easy, but they are one of my best lifts.

18:10 Rx

21-18-15-12-9-6-3

PU and HSPU

29:56

Was not able to get full range of motion on HSPU for all reps. First 35 ROM was top of head to ground after that... they were not...

Pullups as Rx, and broken until rounds 12-9-6-3

21-18-15-12-9-6-3 reps of the couplet:
95# strict press
95# bent rows
16:28

Shoulder not allowing full ROM on pullups. Handstand practice as cooldown.

M/44/178#/5'9"

As Rx'd - 24:30
Strict PUs, Nose to ground HSPUs. Didn't count it if it wasn't strict.
Couple of months ago, I could only do HSPUs to a 25# plate.

26:13
HSPU to 2" Board
Pull Ups as Rx'd
Yikes!!!

Not at the point yet where I have the balance do HSPUs, but I am working at it! I did overhead dumbbell presses and pull-ups, but I def didnt keep track of my time or do near that many. One day!

did it with ring pull ups this time. HSPU were top of head head kisses floor.
21:10

m/38/195/6

21-15-9
strict pullups
HSPUs head to floor feet on bar in squat rack at 5'
broken sets throughout

9:44

M/29/180/5'11"
7:14

Semper Fi 3rd Bn 8th Marines, India Co. III plt.

Great workout! Listen, Miranda is looking scantily clad in this picture, and I didn't think that's what crossfit was all about. Is there any possibility we could keep this site rated PG?

15:55
HSPU head to floor feet on squat rack bar at 5'
pullups as rx. all strict

As rx'd, strict HSPUs as Tucker taught me: straight line, hollow, toes pointed, traps engaged, to the top of the head. Took my time, no point aggravating already problematic back.

26:25

Warm up: 800 m run

Modified WOD:
18 pull ups
27 push ups
15 pull ups
23 push ups
12 pull ups
18 push ups
9 pull ups
13 push ups
6 pull ups
9 push ups
3 pull ups
4 push ups

16:27

as Rx'd head to ground

16:53

M/33/145lbs/5'5"

As rx'd
16:09

GET SOME GET SOME GET SOME!

50.10 on parallels\
slow to start. first CF wo in a while. wu-33 mins level 8 prog stairs home. yoga stretch.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1,1 some negatives

Time: 15:58
HSPU with feet on rack assist
Foam roll after

subbed shoulder press with 35# DBs for HSPU

26:13

humillity thats all i got to say...WOW got every pull up but HSPU it got to where they were in sets of two...loved every min

Altered the WOD to continue working on increasing my strength:

9:42 (includes the time spent getting in and out of the dipping harness between stations)

7 50# Strict No Kip Pull-ups
7 Full Rom HSPUs (hands on 12" stools, head touching floor each rep)
6 50# Strict Pull-ups
6 Full Rom HSPUs
5 50# Strict Pull-ups
5 Full Rom HSPUs
4 50# Strict Pull-ups
4 Full Rom HSPUs
3 50# Strict Pull-ups
3 Full Rom HSPUs
2 50# Strict Pull-ups
2 Full Rom HSPUs
1 50# Strict Pull-up
1 Full Rom HSPU

No breaks on either set of 7! Definitely getting stronger in both weighted pullups and full ROM HSPUs. One break on the pullup set of 6, none on the HSPU round. Two breaks each on the sets of 5 reps (fatigue settling in fast), one break on the set of 4 for each. Remaining sets finished with no breaks.

Spent time before the WOD working on slow no kip ring MUs, straddle press to handstands, straddle sits to elbow levers on parallettes and straddle sits to attempted levers on rings (rings low to the ground for good reason as I fell off several times).

strict pull ups
top of head to floor hspu

24:59

Didn't do any warm up before this due to time constraints. I think it slowed me down overall. Also a HUGE slow down on the set of 9, for whatever reason i could not seem to stay in a handstand to bang out the last 3 reps for probably a good 2-3 minutes. I was getting quite frustrated!

21:10 as rx'd

Scaled, head-to-ground HSPU.
17:03

cfwu x 1

WOD
sub 21-15-9
kipping pullups
ring pushups

10:30

M/33/5'4"/142lbs
As RX'd
13:24

And to think that I am one of the lucky few who get to see Miranda every week! Way to go Miranda, you look fantastic! Can't wait for the calendar.

rx - 22:50

21 PU
15 HSPU
18 PU
12 HSPU
15 PU
9 HSPU
12 PU
6 HSPU
9 PU
3 HSPU

31:34

29.44
strict pull ups
HSPUs - knees on ledge, noes to floor

Wish I had Miranda's ab's!!!

rx'd

9:58

m/41/175/5'10"

as rx'd

23:33

(may not have touched my nose on a few HSPU's or more)

Me: 43yo/M/5'10"/184lbs/15.5%BF

Warm Up: Bergener + 10 reps of snatch and C&J @ 95lbs. 10ea of Push ups, pull ups, Bar Muscle ups, GHD's, BE's and air Squats jumping as high as possible.

WOD: Randy = 75 reps of 75lb Power snatch = 12:23

Broke them up into 10 for the first round and 5's for the rest.

Cool Down: One muscle up

Feeling fat, slow and tired. I'm glad to be back :-)

Have Fun, Train Hard,

Billy

27:20

Used the squat rack for HSPU progressions with bar all the way up and toes on the bar.

Only 1 kipped Pull-up, and that was the last one...LOL... I tried like 3 or 4 times to get the last pull up and just kipped it. All other Pull-ups were strict deadhangs.

I loved this WOD! I have been wanting one with Deadhang PU's for a while just to check myself. Ripped my hand open in a new spot under the callous, that oughtta be fun tomorrow!

oops...I kipped

18:39

21/m/155/5'8

M/38/69"/197lbs

13:45

All pull ups as rx'd.

scaled back on the HSPUs...just not there yet.
8,8,8,8,7,6,3 forehead to ground, but no assistance.

Subbed hspu's with elevated push ups.
12:10

m.23.175

Top of head to floor

26:41

As as RX, except HSPU - modified, to head w/ feet on high bar
11:42

17:48

yeah right...

did 'mary' as a sub

amrap 20 mins
5 hspu
10 one-legged squats
15 pullups

5 rds
19:39

M/41/180

Forehead to floor.

23:59

Looking forward to seeing more of you at the Games in 2010. I'll bring more tape.

More better faster

Anyone who had a negative thing to say about the lovely woman in the photo needs to redefine his/her idea of beauty. That is one gorgeous woman!

scaled

18-15-12-9-6-3
pullups
ring pushups
8:15

20 minutes later did another short w.o.d.

9-6-3-1

power snatches 95lbs
burpees

2:24

Head to floor HSPU, otherwise as RX'd

20:57

M/22/6'0"/204

Nose to floor but feet on a bench, hips at 90 degrees. My butt was over my head! I swear!

16:00

Scaled to 12-9-6-3

Assisted HSPU (I did my first HSPU two days ago)
Strict Pullups

8:50

m/37/187/72"

29:21
Assisted HSPU

38M/5'10"/169#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; (OHS, GHDSU, Hip Ext.), 1x15.

As Rx: 12:53.

C/D: 45# TGU (5x ea. side); 500m erg row (1:33).

7:41...

pullups perfect form...

HSPU--forehead to floor as my (*&^%* R shoulder still give me some trouble on ROM

Day 16 of burpees a day, so 160 today and 170 tomorrow...this is headed til end of the year....310 on the 31st...feel free to join me...

26:20 minutes, all strict pull ups and hand stand pushups. Ended up doing extra pull ups when my arms were too tired to pull the bar to my chest or when I couldn't get my nose to touch. I was at a gym on base doing my HSPU on a grated mat and it kept making my eyes go fuzzy from looking at it while I pushed down. That made the workout take longer too. Fun time.

39/m/5'11/165

21-18-15-12-9-6-3 of:
J-Pull-ups & 45# HPC & Press
9:09

23:57 with pseudo parellette hspus

27:51
Head to floor HSPU, using squat stand fully extended with one toe on bar for balance
Pull ups as RX'd
m/52/218

35:17 as Rx'd

m/34/155/5'6"

9:36

SUB 80# pd (t)

13:54

as rx'd 32.56 damn this was tough

Dang, Noah! That's impressive. Post a vid!

Forehead to ground. Otherwise as Rx'd.

13:38

i honestly cant believe like 47% of these times. just dont understand honestly.

i did hspu against a wall with a pad 2 inches thick under my head and touched with forehead 98% of the time and could only do 3-5 at a time max, well my first set i did 7. I killed the pullups no problem never broke one set, i'd say thats my strength and it took me damn near 40 mins.

wow to you super-humans out there i guess...I'm so confused I just don't get it. is there something i dont know about hspu's ?????

23:19 very hard

M/27/67"/175

As RX'D
18:52

16:34

Pullups strict/ hspu rom better but not near rxed.

Great workout. Did pack from brand x, 21-15-9 with one band pullups and feet on a smith machine for handstand pushups.

9:20

21:30
All strict pullups
HSPUs and assisted HSPUs on a box

18 mins
Scaled: 15 - 12 - 9 - 6 - 3
Decent range of motion on the hspus, some head touches but definitely not nose to ground. All pullups relatively strict (I'd like some opinions on what constitutes a strict pull up) except for the 9 rep round in which 6 pullups were kipped. Great workout!

44:54

For time:
21 Pull-ups
21 Handstand Push-ups (hands on 2.5" plates)
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups (last 5 were negatives)
12 Pull-ups
12 Handstand Push-ups (last 11 were negatives)
9 Pull-ups
9 Handstand Push-ups (negatives)
6 Pull-ups
6 Handstand Push-ups (negatives)
3 Pull-ups
3 Handstand Push-ups (negatives)
Handstand push-ups are "top of head to floor" and pull-ups are "strict" or non-kipping.

39:30 NOT as Rxed
First WOD/comment post.
M/23/68"/160

Pullups with lat pulldown bar @ 140lbs
sets up to 15 reps against wall, 12 and under were normal PU with feet on a workout ball.

Trying CrossFit to get in shape for my next Army PT test. Hooah!

HSPU w/ toes on 4ft bar. First 21 Pullups unbroken.
16min

As rx'd

10:55

14:01
started with one band support on squat rack for HSPU's. Then had trouble getting my feet up in 3rd round. Had to move over to 42 in box to put my toes in and finished rest as inverted push ups. Many of the pull ups were jumping as I did a bunch of ring pull ups yesterday.

25:19 PR

18:19
Kips for few sets of pulls.

No breaks in pulls, had to break during HSPU.

17:36

pullups were all kipping
body was at 45 deg and toes on smith machine bar for hspu

26/m/5'11"/185
as rx'd
39:19
sucked

Scaled: 21:32

Issues with the left shoulder lately, so my scaling was a little different.

All pull-ups strict. Curious as to how much time is lost when kipping is taken out of the equation.

Instead of HSPUs, did standing dumbbell presses with an increase in weight each round. For the sets of 6 and 3 I ditched the dummbells and used bar to assist with HSPUs. Still a tough workout.

M/34/70/210

21 Pull-ups
9 Handstand Push-ups
15 Pull-ups
6 Handstand Push-ups
9 Pull-ups
3 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

28 min

reps as rx'd
broken sets with everything
feet on 20" bench for HSPU nose to ground

22:20

Melissa is Hawt!!

22:36 Rx'd

m/38/168

21:53

As Rx'd - Strict pull ups and nose to floor HSPU. Broken sets for all HSPUs and most pull ups sets in the middle sections (18-15-12).

Did this to muscle fatigue. Last set of HSPU took almost 2 minutes.

31/m/197

17:29 modified

HSPU w/assistance bands.
as many strict PUs as I could do each round.
ended up being only ~10 a round to start. finished the remainder with kipping.

48/m/160

33.36
little cheat on the hspu's- used about a 4" pad under my noggin

toes over squat rack safety bar set at about 58" for the HSPU

21:47

14:09 as Rx'd...

My pullups are amazing since I've been doing Crossfit!

Dead-hang ring pullups and HSPU pretty darn close to nose to floor: 33.40.59

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

PULL UPS were unbroken in every round perfect form in all Pull ups AS RX'D

Fore Head to floor HSPU against the Wall, form was not the greatest, a year in a half ago, couldn't even do a hand stand, look now! YAY!

TIME WAS 17:45

SANTI

21 Pull Ups
21 Shoulder Presses (115lb)
18 Pull Ups
18 Shoulder Presses (115lb)
15 Pull Ups
15 Push Presses (115lb)
12 Pull Ups
12 Push Presses (115lb)
9 Pull Ups
9 Push Presses (115lb)
6 Pull Ups
6 Push Presses (115lb)
3 Pull Ups
3 Push Presses (115lb)

Time: 32:00 Minutes

Took forever... didn't have a timer going. As rx'd, but form on the HSPU was iffy towards the end. Also did them on rough gravel, which didn't help much; wrists are killing me.

M/25/152#/5'7"

CFwu

"As Rx'd" - in quotations because by the end my HSPU were less than stellar and my PU were borderline kipping (but I still think they weren't)

I switched up the grip as follows:
21 - Underhand (UH)
18 - Overhand (OH)
15 - Alternated (Alt.)
12 - UH
9 - OH
6 - Alt.
3 - UH

That was tough

Time: 28:48 I'm pretty pleased to get sub 30' actually. Shoot for a better time next time. Bring on the Squat Cleans!

HSPU with feet on the handle of the "Cable Cross" machine, approx 3 ft, legs tucked, torso vertical.
PU-as rx'd

14:03

Riiiight... not so much...

24 minutes
Used 150 lb assist for all pull-ups except last set
Only 3-5 HSPU per set, normal pushups to finish

29:50 rx'd
Lost count a couple of times and I am pretty sure I did the round of 15 twice... I get distracted and thats it...
HSPU endurance is poor... need to improve

Subbed 95# SP. (Try 105# next time)

26:20.

As rxd, 21:02

42:48 legit nose to floor and strict pullups the pullups were a treat compared to the hspu not sure how some people got in the twenties an teens?

PU as RX'd
HS 10,10,10,10,5,5,5

PU as RX'd
HS 10,10,10,10,5,5,5

46m

D
@ 29's
scaled to HSPU off bench
21 1:58
21 2:42
18 5:05
18 6:04
15 8:00
15 8:36
12 10:21
12 10:55
9 12:09
9 12:41
6 13:29
6 13:52
3
3 14:31

As rx'd, with strict pull up and nose to floor (even though I will only do top of head to floor from now on.. #11 was right on, pulled my back a bit)

29:30

28:03

i did some kipping pullups and didn't go all the way to the ground on hspu.

all those doing nose to floor HSPUs, read entry #27 by tucker...this guy, if you somehow dont know, is THE guy for gymnastics components...so, its top of head to floor for HSPUs...if this is too easy, well do them in the middle of the room unsupported!

m/178cm/88kg/33y
HSPU top of head
"strict" pull-ups
35:00

Couldn't do it as RX'd.

21 - 15
19 - 12
15 - 9
13 - 4
13 - 5
11 - 5
11 - 4
12 - 5

Then 15 minutes alternating box jumps with a friend, 30 at a time, 30" box

4 sets 50 decline situps with swiss ball throw

3 minutes stair climbers set to HIGH

M/25/140

Shoulder press: 95x3, 115x3, 135x3, 135x3, 135x3, 135x3, 135x3, 145x1

then as rx'd: 14:51

26:41 as rx'd

m/25/65kg

11min

Puppies:
21 Pull-ups (Beginner or assisted oaky)
21 Handstand Push-ups progressions
15 Pull-ups (Beginner or assisted oaky)
15 Handstand Push-ups progressions
9 Pull-ups (Beginner or assisted oaky)
9 Handstand Push-ups progressions

Time: 16:00
I got upside down and leaned my feet as high against the wall as I could.
I used the gravitron machine for the pull- ups

M/25/5'9"/185

21,18,15,12,9,6,3 PLU & HSPU

Time: 34:07 (about 1/2 hspu, 1/4 pike pu, and 1/4 feet on smith bar. I didnt keep track of what I did when i did it I just wanted to finish. 1st 21 hspu were nose to floor everthing else was anyway possible)

Well that EFFIN sucked. I couldnt believe how easy the pullups were after trying to do some legit nose to floor hspu.

DO WORK!!!

As rxd 42:24. Terrible time but did it 100% chin above bar and head to ground on the HSPU's and am feeling it today. Great WOD!

as Rx;d
22:46

17:00 flat.

2.25 mile run
17:02
then
18 through 3
Pull ups and push ups
8:46

That workout was no joke. My arms wanted to give out on me at #6. Finished with a nice interval run.

done 12/17/09, 8am at Parque Bicentenario

12 min run w/u
22:17 WOD, hands facing pullups, all broken, assisted HSPU, feet over bar at about 5 feet.
11 min run back

total 45:37 HR 173/145

23:35

13:52 KAF

m/57/5'10"/180

17:45

Pullups as rx'ed, subbed 95-lb sitting shoulder presses for HSPUs.

jmsny111752

Pullups as RX'd. Used hip-level bar for assist on handstand pushups.
Total time = 19:24

M/23/156/5'7"

Rx'd 20:54

awesome wod

15:17
Pullups as rx'd, HSPU's much better, but not to the ground.

35yom / 206lbs

Pack, for time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

6:00

I practiced HS push-ups before getting into my workout, and could only manage three at a time, so I decided to use progressions. I was surprised at how quickly I banged them out. I'll really need to just go for it next time. Pull-ups were good...I broke up every round, but got 11 the first time (PR). Good progress!

M/17/5'6/140

19:20
hand stands to the ground easy// pull-up to the most time

As rx'd
27:38
Fun

Ran out of time (only had a short lunch break) so got through 21,18,15,12 before I had to leave. Subbed HS Pushups with 95lb/40kg shoulder presses.

Could only do pull ups 3 at a time towards the end.

M/ 35/ 132 lbs/ 5'-6"
As Rx: (very strict form) 17:52
I was doing better than I had hoped for, but when I hit the 9 round for the HSPU, I slowed down a lot. I did 4 and then from then on could only must 2s and singles. I think the turkish getups from a couple days ago had a little something to do with that. Funny thing, I was concentrating on really really tightening up my whole body, so I'd push and not waste shoulder energy so to directly translate that push into my whole body.. by the end, my legs and abs were super tight and my quads were actually cramping up a little bit. Fun WOD.. I was going to save this for a workout outdoors during the holidays while I'm at my inlaws and parents houses, I can just go to the playground and get a workout there with WODs like these, but I wanted to se what I'd get.

#241, Andy: You're kidding right?

This WOD was a blast!!
Can't go all the way to the ground yet. Otherwise as Rx'd:

19:54

as rx'd. 40 minute run first

TIME - 33:35

28:20
Pull-ups as rx'd
HSPU were 2-3 inches from touching the ground after midway through the first round. These took most of my time.
Ran six 400 yard sprints before WOD.
Semper Fi!

17:08 HSPU were about 2-3 inches from the ground too on the last couple sets.

Then
Did 50 floor sweepers
Did 20 KB swings with 45lbs
Ran 4 miles.

Sub'd.

warm up

21.18.15.12.9.6.3
pull ups
push ups
11.9.8.6.5.3.2
shoulder press 95#

19.20.00

CFWU- minus pu's

Pull ups- 30 assist
HSPU- modified

16:11

WD- 1/2 mile run

Way scaled...
Kipping pullups, all of them, HSPUs to weight stack, at first two 25s and a 5 then just two 25s. Still contemplating whether doing my full weight to a weight stack to work balance and heavier weight is better or if I should do knees or feet on something and do full ROM.
16:33
f/27/5'5"/177

25/m/6'1"/170

Strict pullups; HSPU with feet bridged on a bar, shoulder-high.

15:02.

Jeff @ home
27:41

strict pull ups, sometime on bar, sometime on rings
hspu not to nose but head against a 20kg plate lying flat on the floor

time: 32'18

I was wondering why the workout requires everyone to hyperextend their spine @ the neck. Combine that with the pressure from the movement itself and it seems like it's setting up a scenario for someone to injure themselves. Proper spinal alignment would be looking straight across with a straight spine.

That said,
12:22 as rx'd (except handstand pushups until head touched ground).

23:08
75# assist on the pull-ups
Subbed 110# Shoulder Presses for hand stand push-ups.

225, 245, 275, 285 (fail), 265

subbed standing shoulder press with 75-85 lbs for hspus. pullups in alternating grips (wide-angled, narrow-palms facing, wide-straight bar-hardest)
44:15

That hurt. HR never got below 65% of max.

CFWU

25'45"

31/m/5"11"/205

21:47

My HSPU suck

#11 John
I am with you on the top of the head to the ground rather than nose to ground, too much stress on the neck.

This was a tough one. I need to get better at HSPU again. I use to do them in my warm-up and they were much easier back then. I think that I need to go back to putting them in my warm up because they killed me today. I had to stop doing them after the second round and scale to bench push ups.

Anyhow it took me 20:31 with strict pullups and doing bench push-ups for all of the rounds after the 2nd round.

M/42/6'/225

Used ugly bench pushups 20:06

m/45/165

as rx'ed
43:30

32/5'8"/175

31:40 as rx'd
pull-ups were strict and unbroken after 15's.
hspu's, nose to floor were very tough. I was doing singles towards the end and nearly broke my neck several times. This looked like fun untill i read the strict and nose to floor. I was expecting a 15 minute time before starting, but was over 5 minutes in after the 18's and was spent.

CFWUx3 (minus pullups)

As Rx'd: 23:12

20 mins...Pushups 3 to 1

M/32/6'3"/203

Scaled HSPU

24:51

M/50/5'11"/170

hspu with feet on smith machine.
pull-ups as rx'ed.

20:32

Day behind.

PU strict, non-kipping
HSPU toes on Smith/hands on DB (+2" ROM)

20:08

Easily the most strict, non-kipping PU I've done in a single session in my entire life.

M\27|5'11"\180

Did all of the pull ups but for HSPU had to use support with the legs after a few but did all of them anyways. Great WOD!

21:23.9

Mod w/JPU and 40-35-30# db press. Oh I walked into the pain on this one. When I finally felt my arms it was only my hands as my forearms were like rocks... and seemed to weigh as much too!
2:00(40#)/3:31 wheels off!(35#)/3:02(30#)/2:34/2:07/1:30/0:44
Total: 15:30
Try for 35# next time.

17'57" with feet-elevated pushups and strict pullups.

11:40

Weight assist PU - 120 lbs.
HSPU, knees on largest Pylo box.

18:59
HSPUs to top of head

M/38/186

Theresa: 17:53 (HSPU forhead to top of 45# plate- nose to touch is exaggerated cervical extension, kipping pullups or I'd need a calendar v. stopwatch)

26:13. HSPU head to ground, and was against wall.

m/250/38

Modified

150 lbs pul downs
knees on bench for handstand push ups, hands on dumbells

18:49:10

HSPU were assisted with feet over dip bar. 15.07

~15 minutes. Used a clock with no timer

awesome...so sore

20:50 as rx'd

WOD - 23:14

Reps as rx'd

Sub'd

Smith row on 5th peg
15# dumbbell shoulder press

14:58

19:20
kipped first 21 cause I forgot.
Rest as Rx'd

25 min cardio then wod

did handstand pushups with feet lightly touching wall for balance

21 pullups -> 17, 4 handstand pushups
9, 6, 3 pullups -> 9, 6, 3 handstand pushups
6, 4, 5 pullups -> 8, 4, 3 handstand pushups
6, 4, 2 pullups -> 6, 4, 2 handstand pushups
6, 3 pullups -> 5, 2, 2 handstand pushups
6 pullups -> 3, 3 handstand pushups
3 pullups -> 3 handstand pushups

Total Time - 24:25.49
my new favorite WOD, just need to get my time under 20 minutes before spring and I'll be happy

Bodyweight - 177

as rx'd

no watch, used clock on wall, approx 17 min

pull-ups unbroken, HSPU rough

M/38/185/5-10

21 Pull-ups 11-7-4
21 Handstand Push-ups 11-5-4-2
18 Pull-ups 10-5-3
18 Handstand Push-ups 5-4-3-3-2-1
15 Pull-ups 7-5-3
15 Handstand Push-ups 4-3-3-2-2-1
12 Pull-ups 6-4-2
12 Handstand Push-ups 3-2-2-2-2-1
9 Pull-ups 7-2
9 Handstand Push-ups 3-2-2-1-1
6 Pull-ups 6
6 Handstand Push-ups 2-2-2
3 Pull-ups 3
3 Handstand Push-ups 2-1

Scale HSPU to 3" stacked weights. PU were mostly strict no over kipping but not completly straight legged each rep, used over/underhand grips for most pullups which helped. All in all a good effort for me as this is my weakest xfit event.

Time 13:40.

33:13
hspu went badly around the fourth set. Went with head to floor then bar assisted.

m/25/5'10"/195

As Rx'd

24:01

Holy crap, my shoulders are killing me. Can't wait for tomorrow. Those HSPU are killer!

M/24/6'3''/210

As instructed:

22 min 26 sec

M/32/160 6'1

29:17

m/5'9/30/170

Subbed and scaled:

10,8,6,4,2 Strick Pull-ups
5 HSPU, 8 Pike, 6 Pike, 4 Pike, 2 Pike

Can't seem to break past 6 HSPU's in a row...

10:38

24:20

feet on smith machine hspu
1/2 pu on machine

Kipping pullups
21 reg hspu. The rest facing the wall
14:12

Scaled to:

7 - Strict No Kip Pull-ups (mix of overhand and underhand grips)
7 - HSPUs to 3 books
6 - Strict Pull-ups
6 - HSPUs
5 - Strict Pull-ups
5 - HSPUs
4 - Strict Pull-ups
4 - HSPUs
3 - Strict Pull-ups
3 - HSPUs
2 - Strict Pull-ups
2 - HSPUs
1 - Strict Pull-up
1 - HSPU

12:16

Humbled again!
Pullups felt like crap tonight.

I'm up to 138ish lbs of burl. ;)

WOD from a few days ago, done tonight.
7 - Strict No Kip Pull-ups (mix of overhand and underhand grips)
7 - HSPUs to 3 books
6 - Strict Pull-ups
6 - HSPUs
5 - Strict Pull-ups
5 - HSPUs
4 - Strict Pull-ups
4 - HSPUs
3 - Strict Pull-ups
3 - HSPUs
2 - Strict Pull-ups
2 - HSPUs
1 - Strict Pull-up
1 - HSPU

12:16

Humbled again!
Pullups felt like crap tonight.

I'm up to 138ish lbs of burl. ;)

34/M/6'00/193?

29:56

Head to yoga mat on each HSPU. The mat was folded to 1/2" thick. First of HSPU's had 4 straight. HSPU's are still slow for me and were singles at the end.

28:44
Good start. Hope to beat that next time.

11.37

Ran 3 miles 26.10

Did abs from hell in 11.43

About 21 mins. My HSPUs were very limited in range (my 10 yr old son calls them elbow flexes).

Pull ups (to the best of my ability), Decline Push up from waist high box
15.20

I took over 2 hours working out last night alternating reading homework and doing the WOD. I didn't feel comfortable doing handstand pushups, so I did 4 count pushups. 21, 18, 15, 12, 9 complete, then I had no gas in the tank.

Makeup day (tried to stick to my 5x5 schedule):
BSx5:135-205-245-275-315-340
+385x3

20min rest then strict overhand PU/HSPU on parallettes forehead to floor WOD:

20:13

short rest then Benchx5/Rowx5 sets:
205 x4 sets (used one bar)

rest and party tomorrow!

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

47/M/185
PU Assist #9
Pushups
21,18,15,12

easy on the triceps

30/m/71"/185#/Camp Taji, Iraq

CFWU x3 (only 5x pu and dips each round)

30:22 as Rx'd

HSPU's kicked my butt

scaled
12-9-6-3 of pull-ups, pike push-ups from bench

9:40

23.m.137.65"

as rx'd
18:58(PR)

29:54 Sub HSPU's head to 2 inch (25 lb) plate

Head to floor, and kipping; 27:53.

M/37/180/68"
as rx'd
16:49

11:15
poor rom

Scaled to:

7 Strict Pull-Ups
7 feet at 36" Push-Ups
6 Strict Pull-Ups
6 feet at 36" Push-Ups
5 Strict Pull-Ups
5 feet at 36" Push-Ups
4 Strict Pull-Ups
4 feet at 36" Push-Ups
3 Strict Pull-Ups
3 feet at 36" Push-Ups
2 Strict Pull-Ups
2 feet at 36" Push-Ups
1 Strict Pull-Ups
1 feet at 36" Push-Ups

*Strict Pull-ups became almost impossible on the 3rd set (of 5). Eventually had to use a little jump to get started, but then that wasn't helping later. Need more strict pull-up strength...

Time: 6:25

had to scale way back to get into my allotted time frame for the night:

cfwu x 3 (including GHD and DU practice)

21-3 pus and hspus

scaled to assisted L pullups, feet on top of 5' ladder; hspu's with toes hooked on top of same 5' ladder.

9:14

As rx'd

29:56

C-
19:21

8:21

Bands for spotting

18:44

all pullups deadhang. have to really concentrate on going down slow, otherwise 'kip reflex' kicks in.

hspu- toes to wall-vertical, nose to ground on all but rds 9,6,3---forehead to ground on those. would have probably gotten a broken nose had i continued.

Reps as rx'd

Sub'd
Smith pushups on 3rd peg
Lat pulldown at 65#

19:32

Did 3 x 7 reps squat cleans at 27.5#

CF warm up

Pull ups were not as strict as I would have liked them to be.

Modified HSPU. 3rd rung on a ladder.

Time: 11:46

23:06

top of head to floor on HSPU's

11:14, short on time so did kipping PU's.

Mixed two workouts together.
21, 15, 9 of strict pullups and HSPU
Squat Cleans = 135, 155, 165, 175, 185 (fail), 185, 195
18, 12, 6, 3 of strict pullups and HSPU

42 mins total.

41m/207/75.5"

Scaled to Pack:

21 pullups
21 HSPU (split 10/11)
15 pullups
15 HSPU (15 straight, I think)
9 pullups
9 HSPU (9 straight, I think)

-pullups split
-all HSPUs on wall but partial ROM; used two throw pillows from couch as target (maybe 6-8")

HSPUs were hard but felt good; working up to full ROM, but I'm pretty happy as this is the first time I've tried HSPUs in a WOD w/o bridging; mixing these into the daily warmup has been a good thing

21-15-9

Pullups (split sets, with some butterfly kipping)
Partial ROM HSPU (on wall, w/ 2 small throw pillows for target)

10:16

14:13 as rx'd.

m/38/76/210

Not as rx'd: HSPU to 4" mat, 1-leg assist after first round. Honest PUs though.

19:15

21.34

Scaled w black band, 3.5" pad under nose

Also made up back squat WOD, peaked at 280 to 14" box

58/M/204 - HSUPs w/ ft. on bar @ 58" - 16.14

48/F/125 - HSPUs w/ ft. on washer - 12.50

forgot to time, started w/ 35 DB standing overhead press as a sub for HSPU and did pullups, switching to assisted as needed

25/m/179 as rx'd = 19:42

For time:
21 Pull-ups
21 Handstand Push-ups (knees on bench)
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

21:51

Rx'd Strict pullups, parallette HSPU's shoulder deep

19:45

WOD
13.36
Pull-ups as rx'd,hspu's,head ,almost to floor,getting there! pull-ups were slowed by elbows being knacked !need to try when they're ok,
F/S 5-5-5-5-5, working on technique,
HPC 5-5-5-3-3-3-1-1-1 at the rack,had to pretend i was reverse curling the bar !

6' m 22y/o 186 lbs.
Pull-ups broken sets with 20 lb. weighted vest.
Push-ups scaled: feet up on kitchen chair with 20 lb vest. Unbroken sets. 52 minutes.

day 47 m/20/168

varied pull ups
assisted hspu
7:36

m36/175/5'8

as rx'd 15:40

F/24/154

Sub'd pack version: 21-15-9, neg pull-ups and HSPU feet bridged on the smith machine.

20:18

21:48

always with the socks...

m/20/190/6'

great workout

had to rest the feet on the barbell in order to simulate handstand push ups. Gotta work up to those wall handstand push ups? anyone have good tips for doing this?

15:25

CFWUx1
29:22

Matt:16:30
Kipping PUs and elevated pushups.

17:45, HSPU to 3.5" block

40/M/190--Denver CO
As Rx'd: 17:15

35:00

Just started Crossfitting, give me a break!
Loved the routine, great start!

Osu

23:00

@thesweatbox

really focused on stickin to the form

27:20

Supposed to have done this 12/19. But got the December '09 blizzard and had to shovel 16-inches of snow off my driveway and sidewalk. Went out 3 times to shovel 5-6 inches each time!! Will try to fit it into my day on 12/21.

21-15-9 reps of:
Strict pullups
Strict handstand pushups

23:39

**Some modifications were needed. I used two 10# plates under my head. Also kipped a few of the HSPUs each round because I got stuck at the bottom.

Overall, I felt good about it. My time was slow as molasses, but it was my first attempt at strict HSPUs in a workout. I gotta keep attacking my weakness to make them strengths!

elevated pushups. strict pullups. 12:41

20:15

25:11
hspu range of motion, head to two abmats stacked up.

34/M/200

24:48 as rx'd

21/15/9 strict pullups and 135lb bench

PU: strict
HSPU: head to deck
21-18-15-12-9-6-3
30:22

15:22
sub'd kipping after about 30 pull-ups
feet supported on bench for HSPU

25/M/5'7/165

8:45

HSPU with feet on the garage door. Strict pullups.

15-12-9-6-3

20:17

21-18-15-12-9-6-3

jumping pullups
95 lb. push press

24:09

21 15 9
pull
push up on bar for feet at hip height

7.30

m/26/225/6'3''

21-18-15-12-9-6-3

95lb shoulderpress
pullups

16.54 my shoulders are dead but i like sub'd shoulder press instead i get more out of it in my opinion but everyones differant

8:08

Coming off a gastric 24hr bug - very little energy
HSPU - floor to start with 3 bumpers, then went to bench.

Pack:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

Pack if you have been doing HSPU progressions try getting upside down today and seeing how you do.

kipped on half of pull-ups

16:16

17:54

CFWU
30:40
Still need ROM improvement on HSPU. Worked best w/soles flat on wall, hands outside of shoulders, heels of palm canted slightly out.
CFE
M/48/193#/72"

scaled this
21 Pullups
18 HSPUs
18 Pullups
15 HSPUs
15 Pullups
12 HSPUs
12 Pullups
9 HSPUs
9 Pullups
6 HSPUs

HSPUs were not not to floor but I'm working on it! Pullups were strict.

21:01 mins

rx'd...that's a lot of hspu's!

21:02

M/35/5'6"/185

Assisted pull-ups on Gravitron
HSPU's with feet resting on Smith machine (gotta' use it for something!)

12:49

Can't imagine how long it would've taken me if I could've done it as rx'd. Great WOD!

CFWU -Pull-ups & -Dips, Subbed 50 Single Unders

15:47

Did a CFFootball workout 2 days ago with a lot of pull-ups and push-ups and the set in today so the HSPUs really sucked!!!

M/20/5'10/130

scaled to brandx 'pack'

21-15-9
Pull-ups - "strict"
Pike push-ups with feet on 22" box

13:06

m/36/5'9/176
CFWU - 3. Reg except 12 pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener. DU.
24:17
HSPU very tough. PU not too bad. Pleased w/ROM on PU. Seemed an aggressive dead hand made them a little easier. HSPU ROM not very good. Didn't touch top of head to floor very much.

For time:
21 Pull-ups
21 Handstand Push-ups SUB Push-ups from piked position off bench
18 Pull-ups
18 Handstand Push-ups SUB Push-ups from piked position off bench
15 Pull-ups
15 Handstand Push-ups SUB Push-ups from piked position off bench
12 Pull-ups
12 Handstand Push-ups SUB Push-ups from piked position off bench
9 Pull-ups
9 Handstand Push-ups SUB Push-ups from piked position off bench
6 Pull-ups
6 Handstand Push-ups SUB Push-ups from piked position off bench
3 Pull-ups
3 Handstand Push-ups SUB Push-ups from piked position off bench

Push-ups were "nose to floor" and pull-ups were "strict" or non-kipping.

15:01

M/34/170
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "HEAD to floor" (MODIFIED W/FEET ON DRESSER TOP) and pull-ups are "strict" USING NEW DOOR PULL-UP BAR.

(8:13)

After first set of pullups, they started to get more and more kipping.

25:28

M/25/5'9"/195

modified:

21-15-9
pull-ups
115# shoulder press

22:44

20:36

13:35
Did strict pull ups at first then slight kipping.
HSPUs were verticle with feet on squat rack bar. Did forehead to floor on each one.

scaled 1-6-10
18-15-12-9-6-3 HSPU
Pullups
18
12 + 3 jumpups
9 + 3 jumpups
7 + 2 jumpups
3 + 3 jumpups
3 jumpups
21:20

29/m/185

as rx'd: 27:10

34 yom 207 lbs.

Wildly scaled.

21-15-9-6-3

At 9 reps did first two HSPU then switched to pike press.

18:21

44 yom 203 lbs.

21-15-9-6-3

Kipping and pike pushups

13:45

1/4 mile run

m/40/67″/176#

Warm-up x 3
5 double unders
5 box jumps (24″)
10 air squats
10 push-ups
10 sit-ups

WOD
21-15-9
Dead hang pull-ups
HSPU (- 1 3/4 rom)

13:47

Inclined Push Ups (21,18,15,12,9,6,3)
Pull Ups (32 dead hang & 52 jumping)

20:30

23:04

Used 45# Bumper on HSPU's

25:30

29:54

31/m/165/65"
19:32 as RX'D

Finally got around to this one after 2 months of HSPU practice!

18.54

Loved it!

I'm preparing for next years games baby. I finished it with a 14:47. The pull ups were as Rx'd but a missed a few nose to the floor HSPU. Over all I still pulled it off under 15:00min. Nice workout combination CFHQ

strictest of pullups and nosiest to groundiest of hand stand pushups
22:24
I feel good about this time GOOD JOBBY

Pullups as Rx'd

Inclined Pushups 4 foot wall (really need to learn how to do HSPU)

Time: 17:04

26:30

26:30 - on 16 June 2011

Can i make a standing press instead of HSPU ?
i can't make even 1 of HSPU...
or just make another WOD today ?