December 16, 2009

Wednesday 091216

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.

Post time to comments.

MirandaAlAsad_th.jpg

Enlarge image

Miranda Oldroyd, CrossFit Level 1 Seminar, Al Asad, Iraq


"The Endurance Paradigm" with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]


Marty Cej's Take on The 2009 CrossFit Games - video [wmv] [mov]

Posted by lauren at December 16, 2009 5:00 PM
Comments

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

Comment #1 - Posted by: mike m/34/5'10"/175lbs at December 15, 2009 5:04 PM

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!

Comment #2 - Posted by: wyatt22 at December 15, 2009 5:06 PM

Love it.

Comment #3 - Posted by: David at December 15, 2009 5:09 PM

Yikes! should be fun

Comment #4 - Posted by: Josh at December 15, 2009 5:11 PM

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

Comment #5 - Posted by: todd Weiss at December 15, 2009 5:14 PM

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

Comment #6 - Posted by: Mitch at December 15, 2009 5:14 PM

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

Comment #7 - Posted by: Todd Weiss at December 15, 2009 5:15 PM

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!

Comment #8 - Posted by: Gene @ Foundry CrossFit at December 15, 2009 5:20 PM

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.

Comment #9 - Posted by: David at December 15, 2009 5:21 PM

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.

Comment #10 - Posted by: Brent at December 15, 2009 5:24 PM

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

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.

Comment #12 - Posted by: bingo at December 15, 2009 5:32 PM

Miranda is definitely my Crossfit crush and this is why

Comment #13 - Posted by: Eric Gohl 23/5'10/163 at December 15, 2009 5:33 PM

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?

Comment #14 - Posted by: TJ Miller at December 15, 2009 5:35 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

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

Comment #16 - Posted by: Jacob 38 170# 5'-11" Maine at December 15, 2009 5:37 PM

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

Comment #17 - Posted by: J-Bird at December 15, 2009 5:37 PM

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!!!

Comment #18 - Posted by: Bildo at December 15, 2009 5:40 PM

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?

Comment #19 - Posted by: Natalie at December 15, 2009 5:52 PM

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

Comment #20 - Posted by: Adam (m/23/5'9"/165) at December 15, 2009 5:55 PM

I enjoy Marty Cej's commentary, keep it coming

Comment #21 - Posted by: D. Price, Akron, 33/m/215 at December 15, 2009 6:10 PM

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 - Posted by: Chester at December 15, 2009 6:14 PM

all of sudden i want to go to iraq again

Comment #23 - Posted by: Harrison at December 15, 2009 6:14 PM

#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!

Comment #24 - Posted by: Jesco at December 15, 2009 6:14 PM

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.

Comment #25 - Posted by: adam/36/152#/5'10" at December 15, 2009 6:17 PM

What to sub for HSPU? Thanks.

Comment #26 - Posted by: jeff at December 15, 2009 6:19 PM

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

Comment #27 - Posted by: tucker at December 15, 2009 6:24 PM

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.

Comment #28 - Posted by: AFRGR183 at December 15, 2009 6:25 PM

Action is Eloquence

Comment #29 - Posted by: Ron at December 15, 2009 6:25 PM

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.

Comment #30 - Posted by: AFRGR183 at December 15, 2009 6:26 PM

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.

Comment #31 - Posted by: Trevor at December 15, 2009 6:36 PM

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..

Comment #32 - Posted by: John Catlettsburg KY at December 15, 2009 6:36 PM

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

Comment #33 - Posted by: James GS at December 15, 2009 6:36 PM

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.

Comment #34 - Posted by: Thor at December 15, 2009 6:41 PM

#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.

Comment #35 - Posted by: dom 47/m/174 at December 15, 2009 6:44 PM

Sick vid Marty !

Comment #36 - Posted by: Johnnycarbs at December 15, 2009 6:46 PM

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

Comment #37 - Posted by: bigchip at December 15, 2009 6:55 PM

#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.

Comment #38 - Posted by: MoisesDelMar M/26/165/5'8'' at December 15, 2009 7:03 PM

#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.

Comment #39 - Posted by: Lol Mettam at December 15, 2009 7:06 PM

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.

Comment #40 - Posted by: tyson CF801 at December 15, 2009 7:06 PM

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

Erin

Comment #41 - Posted by: in8girl at December 15, 2009 7:10 PM

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.

Comment #42 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 15, 2009 7:10 PM

#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 #43 - Posted by: dutch at December 15, 2009 7:20 PM

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..

Comment #44 - Posted by: DOC M/23/5'10"/199 at December 15, 2009 7:34 PM

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

Jeremy Kinnick

Comment #45 - Posted by: Jeremy Kinnick - Crossfit Kinnick at December 15, 2009 7:35 PM

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!!!!!

Comment #46 - Posted by: Rob_J at December 15, 2009 7:41 PM

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!!!

Comment #47 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 15, 2009 7:47 PM

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

Comment #48 - Posted by: Santi at December 15, 2009 8:32 PM

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

Comment #49 - Posted by: Leo at December 15, 2009 8:48 PM

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.

Comment #50 - Posted by: Invictus Wink at December 15, 2009 9:05 PM

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

Rach

Comment #51 - Posted by: Rachel Alanis at December 15, 2009 9:16 PM

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.

Comment #52 - Posted by: snakebite at December 15, 2009 9:18 PM

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

Comment #53 - Posted by: Biff at December 15, 2009 9:31 PM

As Rx'd:

16:20

Comment #54 - Posted by: s.coppi at December 15, 2009 9:32 PM

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.

Comment #55 - Posted by: Nukemarine at December 15, 2009 9:32 PM

#50 Invictus Wink

I couldn't have said it better myself!

Comment #56 - Posted by: Ben W at December 15, 2009 9:33 PM

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.

Comment #57 - Posted by: Nate A, 25/5'9"/195lbs at December 15, 2009 9:40 PM

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.

Comment #58 - Posted by: Nate at December 15, 2009 9:54 PM

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.

Comment #59 - Posted by: Jeff McD at December 15, 2009 10:31 PM

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

Comment #60 - Posted by: Richie at December 15, 2009 10:34 PM

as Rx'd 24:50

Comment #61 - Posted by: DOC M/23/5'10"/199 at December 15, 2009 10:49 PM

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

Comment #62 - Posted by: zach at December 15, 2009 10:51 PM

28/m/76kg

15:17

Comment #63 - Posted by: pz at December 15, 2009 11:15 PM

Marty,

Great video!

Comment #64 - Posted by: sevan at December 16, 2009 12:17 AM

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.

Comment #65 - Posted by: Mike Snyder- CrossFit Slayer at December 16, 2009 12:19 AM

14:32

Kipped on the PUs and the HSPUs where ugly.

Comment #66 - Posted by: Nick at December 16, 2009 12:47 AM

"First one's the hardest."

Comment #67 - Posted by: Rescue at December 16, 2009 1:16 AM

as rx'd

20:31

Comment #68 - Posted by: Eric/31/m/6'3"/293 at December 16, 2009 1:54 AM

m/44/185

25:30

Comment #69 - Posted by: cosmo at December 16, 2009 2:11 AM

25:09

Comment #70 - Posted by: Charbs 23/190/m at December 16, 2009 2:13 AM

27:00

Comment #71 - Posted by: ivette at December 16, 2009 3:04 AM

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.

Comment #72 - Posted by: Memuc at December 16, 2009 3:14 AM

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.

Comment #73 - Posted by: bigchip at December 16, 2009 4:02 AM

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

Comment #74 - Posted by: Sean (M/27/5'11"/183) at December 16, 2009 4:03 AM

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

Comment #75 - Posted by: John Catlettsburg, KY at December 16, 2009 4:10 AM

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

Comment #76 - Posted by: JrJordan at December 16, 2009 4:16 AM

32/m/195

as rx'd

28:53

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

Comment #77 - Posted by: MWade at December 16, 2009 4:32 AM

21-15-9-6-3

8:45

Comment #78 - Posted by: KOA2 at December 16, 2009 4:42 AM

as rx'd

strict pu
nose to floor hspu

24:41

Comment #79 - Posted by: joecam 35/M/189 at December 16, 2009 4:50 AM

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

Comment #80 - Posted by: Jeff Wood at December 16, 2009 5:05 AM

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

Comment #81 - Posted by: Jeff Wood at December 16, 2009 5:06 AM

M/42/5'11"/175

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

24:57

Comment #82 - Posted by: nutfam at December 16, 2009 5:09 AM

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

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

18:50

22/m/135/5'5"

Comment #83 - Posted by: doc santos at December 16, 2009 5:15 AM

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

Comment #84 - Posted by: Mad Science at December 16, 2009 5:22 AM

15:30

Comment #85 - Posted by: Matt M 43M/180/5'8" at December 16, 2009 5:23 AM

28/6'8"/224

32:56

Comment #86 - Posted by: Stretch at December 16, 2009 5:26 AM

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

Comment #87 - Posted by: Chad Bakken at December 16, 2009 5:28 AM

M/34/155/5'6"

9:36

Comment #88 - Posted by: bert at December 16, 2009 5:51 AM

11:07

M/19/135/5'8"

Comment #89 - Posted by: Dash at December 16, 2009 5:53 AM

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.

Comment #90 - Posted by: Nate A, 25/5'9"/195lbs at December 16, 2009 6:05 AM

again, another smokin hot chick!

Comment #91 - Posted by: aj at December 16, 2009 6:07 AM

Mad Science :

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

Comment #92 - Posted by: Justin at December 16, 2009 6:16 AM

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

Comment #93 - Posted by: Jason F, 25/5'9"/165 at December 16, 2009 6:17 AM

24:59
HSPU were ugly.

Comment #94 - Posted by: AD at December 16, 2009 6:24 AM

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

Comment #95 - Posted by: tnikkola at December 16, 2009 6:39 AM

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

Comment #96 - Posted by: Lance 27/M/69in/181lbs at December 16, 2009 6:49 AM

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.

Comment #97 - Posted by: Mike at December 16, 2009 6:51 AM

bw 165

hspu assisted

16:47

Comment #98 - Posted by: paulw at December 16, 2009 6:51 AM

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.

Comment #99 - Posted by: Pokey at December 16, 2009 7:04 AM

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?

Comment #100 - Posted by: james at December 16, 2009 7:04 AM

m/33/6'4"/211#

Subbed 95# shoulder press for HSPU
14:20

Comment #101 - Posted by: dan m at December 16, 2009 7:04 AM


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

22:45

Comment #102 - Posted by: AlexPRupp F/35/ 5'7"/141 at December 16, 2009 7:14 AM

PU Rx
HSPU used head bumper

22:45

Comment #103 - Posted by: AlexPRupp F/35/ 5'7"/141 at December 16, 2009 7:15 AM

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.

Comment #104 - Posted by: Slav 22/m/68"/150 at December 16, 2009 7:23 AM

As Rx'd 25:53.

Comment #105 - Posted by: thetimmy at December 16, 2009 7:33 AM

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

Comment #106 - Posted by: Marc at December 16, 2009 7:33 AM

33/m/165

did assisted hspu 19:02

Comment #107 - Posted by: Karim saoud at December 16, 2009 7:41 AM

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.

Comment #108 - Posted by: Gabriel at December 16, 2009 7:58 AM

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

Comment #109 - Posted by: harry at December 16, 2009 8:00 AM

as rx'd

24:34

Comment #110 - Posted by: Adam (m/23/5'9"/165) at December 16, 2009 8:02 AM

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

Comment #111 - Posted by: Wasatch Damon at December 16, 2009 8:07 AM

23:20 as rx'ed

Comment #112 - Posted by: Jeremy at December 16, 2009 8:08 AM

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

Comment #113 - Posted by: Seth H. at December 16, 2009 8:11 AM

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

Comment #114 - Posted by: jlmilice at December 16, 2009 8:13 AM

22:34 as rx'ed

Comment #115 - Posted by: Adam 43/6'2"/190 at December 16, 2009 8:19 AM

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

Comment #116 - Posted by: Laura DeMarco - CrossFit Rx at December 16, 2009 8:32 AM

19:17 rxd

Comment #117 - Posted by: sbennett at December 16, 2009 8:32 AM

m/34/155/5'6"

9:36

Comment #118 - Posted by: Bert at December 16, 2009 8:40 AM

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

21:24

Comment #119 - Posted by: jeglit (m/37/6'4"/220) at December 16, 2009 8:45 AM

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

Comment #120 - Posted by: TJ Miller at December 16, 2009 8:46 AM

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

Comment #121 - Posted by: Ben at December 16, 2009 8:47 AM

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

Comment #122 - Posted by: speedfeet at December 16, 2009 8:49 AM

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.

Comment #123 - Posted by: Dan Mason at December 16, 2009 8:51 AM

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.

Comment #124 - Posted by: Jake at December 16, 2009 8:57 AM

12.55

rx'ed

Comment #125 - Posted by: husar at December 16, 2009 8:57 AM

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.

Comment #126 - Posted by: gs at December 16, 2009 9:01 AM

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!

Comment #127 - Posted by: kelly r at December 16, 2009 9:05 AM

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

19:25

Comment #128 - Posted by: nickPFD at December 16, 2009 9:05 AM

m/45/200#/6'3"

15:54 extremely scaled! But still exhausted.

Comment #129 - Posted by: Warren at December 16, 2009 9:08 AM

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

Comment #130 - Posted by: Doug at December 16, 2009 9:10 AM

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.

Comment #131 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 16, 2009 9:12 AM

M/40/175/6'

As Rx'd 23:51

Comment #132 - Posted by: Judd at December 16, 2009 9:20 AM

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

Comment #133 - Posted by: Benjamin 27/6'4''/235 at December 16, 2009 9:23 AM

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!

Comment #134 - Posted by: BillB at December 16, 2009 9:26 AM

Oops - in 18:35

Comment #135 - Posted by: BillB at December 16, 2009 9:26 AM

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

Comment #136 - Posted by: Nick at December 16, 2009 9:29 AM

M/24/5'9"/175

As Rx'd

17:34

Comment #137 - Posted by: Damian at December 16, 2009 9:33 AM

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

21:13

Comment #138 - Posted by: John m/40/163/68" at December 16, 2009 9:44 AM

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

Comment #139 - Posted by: mike at December 16, 2009 9:44 AM

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.

Comment #140 - Posted by: mike at December 16, 2009 9:49 AM

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

Comment #141 - Posted by: Dan Leary at December 16, 2009 9:49 AM

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

Comment #142 - Posted by: s2 at December 16, 2009 9:59 AM

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

Comment #143 - Posted by: Jette 40/M/5'11"/175 at December 16, 2009 10:01 AM

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.

Comment #144 - Posted by: R123 at December 16, 2009 10:08 AM

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

Comment #145 - Posted by: R123 at December 16, 2009 10:09 AM

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.

Comment #146 - Posted by: chris at December 16, 2009 10:17 AM

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)

Comment #147 - Posted by: sdt at December 16, 2009 10:22 AM

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

Comment #148 - Posted by: nick.d at December 16, 2009 10:25 AM

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

Comment #149 - Posted by: jc at December 16, 2009 10:25 AM

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.

Comment #150 - Posted by: mas 52/M/150 at December 16, 2009 10:31 AM

RX'd
14:39

Comment #151 - Posted by: stryder9 M/35/5'8"/150# at December 16, 2009 10:35 AM

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

Comment #152 - Posted by: Nate at December 16, 2009 10:39 AM

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

Comment #153 - Posted by: Tyler Scott at December 16, 2009 10:40 AM

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

Comment #154 - Posted by: SB at December 16, 2009 10:42 AM

46:27 as RXed, HSPU kicked my butt.

Comment #155 - Posted by: Matt Gilson at December 16, 2009 10:44 AM

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.

Comment #156 - Posted by: Gill at December 16, 2009 10:48 AM

46:48
vertical HSPU against wall - nose to ground

Comment #157 - Posted by: gary martins at December 16, 2009 10:49 AM

49/m/190

Banded (1") for HSPU
17:17

Comment #158 - Posted by: denob at December 16, 2009 10:51 AM

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!

Comment #159 - Posted by: BrooksT/M/6'2"/198 at December 16, 2009 11:02 AM

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.....

Comment #160 - Posted by: Kevin Bania, 27yrs, 5'10", 185lbs, Ramadi, Iraq (currently Arifjan, Kuwait) at December 16, 2009 11:09 AM

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

Comment #161 - Posted by: Mean Seen at December 16, 2009 11:09 AM

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

Comment #162 - Posted by: rock strongo at December 16, 2009 11:09 AM

37 M 6' 165#

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

Comment #163 - Posted by: CrossFit Refugee at December 16, 2009 11:10 AM

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.

Comment #164 - Posted by: Chuck at December 16, 2009 11:12 AM

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.

Comment #165 - Posted by: NikNichols42yo 5'7'' 165lbs at December 16, 2009 11:13 AM

M/26/140/5'11"

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

Comment #166 - Posted by: Jon at December 16, 2009 11:16 AM

27:24 as rx'd

Comment #167 - Posted by: dan colson at December 16, 2009 11:18 AM

20:15

Comment #168 - Posted by: mrd m/25/5'10"/195 at December 16, 2009 11:18 AM

M/53/5'11"/205

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

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

15:20

Comment #169 - Posted by: mike f at December 16, 2009 11:22 AM

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

Comment #170 - Posted by: brittk at December 16, 2009 11:24 AM

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

Comment #171 - Posted by: in8girl at December 16, 2009 11:25 AM

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.

Comment #172 - Posted by: bo_D at December 16, 2009 11:28 AM

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,

Comment #173 - Posted by: dan colson at December 16, 2009 11:29 AM

#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

Comment #174 - Posted by: bo_D at December 16, 2009 11:46 AM

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.

Comment #175 - Posted by: Kamper/M/45/74"/200 at December 16, 2009 11:53 AM

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!

Comment #176 - Posted by: Nicole Las Vegas at December 16, 2009 11:54 AM

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

Comment #177 - Posted by: mwhite at December 16, 2009 12:01 PM

Scaled with decline pushups by putting feet on ping pong table

21:07 + CFWU

Comment #178 - Posted by: DCF at December 16, 2009 12:02 PM

30:54 rx'd

Comment #179 - Posted by: B-Mo 6', m,32,197 at December 16, 2009 12:20 PM

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!!!!!!!!!!

Comment #180 - Posted by: Anthony/Worm M/5'11"/37/200 at December 16, 2009 12:29 PM

Top of head HSPU, otherwise RX'd.

18:12

M/39/182/5'10"

Comment #181 - Posted by: jayhawkcf at December 16, 2009 12:38 PM

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.

Comment #182 - Posted by: Simon/29/M/185/5'9" at December 16, 2009 12:44 PM

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

Comment #183 - Posted by: nick in sydney m/38/6ft/183 at December 16, 2009 12:49 PM

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

Comment #184 - Posted by: Michael W at December 16, 2009 12:58 PM

Head to ground
Strict pullups

29.34

Comment #185 - Posted by: Jonblaze at December 16, 2009 12:58 PM


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.

Comment #186 - Posted by: Kiko at December 16, 2009 12:58 PM

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

Comment #187 - Posted by: JakeS at December 16, 2009 1:02 PM

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

Comment #188 - Posted by: dk m/33/6'0"/220 at December 16, 2009 1:02 PM

wod as rx'd
22.26

Comment #189 - Posted by: Sam L at December 16, 2009 1:04 PM

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

Comment #190 - Posted by: OPT Mommy at December 16, 2009 1:04 PM

M/47/71in/200

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

Comment #191 - Posted by: Rustypelican at December 16, 2009 1:05 PM

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.

Comment #192 - Posted by: Dave T. at December 16, 2009 1:05 PM

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

Comment #193 - Posted by: Jamie/m/175/5'11"/30 at December 16, 2009 1:09 PM

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

Comment #194 - Posted by: Brent m/230/6'2/35 at December 16, 2009 1:11 PM

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

Comment #195 - Posted by: Kent at December 16, 2009 1:13 PM

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

Comment #196 - Posted by: Go at December 16, 2009 1:18 PM

18.14 as Rx'd

20/m/5'11"/165

Comment #197 - Posted by: Logan S at December 16, 2009 1:20 PM

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.

Comment #198 - Posted by: Mel 36m/5'10"/170 at December 16, 2009 1:27 PM

#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)

Comment #199 - Posted by: Dave T. at December 16, 2009 1:31 PM

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.

Comment #200 - Posted by: Dave T. at December 16, 2009 1:32 PM

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.

Comment #201 - Posted by: Dave T. at December 16, 2009 1:33 PM

chin above bar pulls
head to floor hand

19:52

Comment #202 - Posted by: colin k at December 16, 2009 1:33 PM

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

Comment #203 - Posted by: bw (m/5'7/180/30) at December 16, 2009 1:34 PM

#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.

Comment #204 - Posted by: Dave T. at December 16, 2009 1:36 PM

12:34 with HSPU up against wall.

Comment #205 - Posted by: John VanWey at December 16, 2009 1:36 PM

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.

Comment #206 - Posted by: Dave T. at December 16, 2009 1:37 PM

28/M/142

HSPU only forehead to ground

28:25

Comment #207 - Posted by: Eric E at December 16, 2009 1:37 PM

m/170

rx: 25:02

Comment #208 - Posted by: jnel at December 16, 2009 1:39 PM

18:54 as rx'd

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

Comment #209 - Posted by: Tou/m/31/5'8''/182 at December 16, 2009 1:39 PM

# 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 !

Comment #210 - Posted by: Tou/m/31/5'8''/182 at December 16, 2009 1:43 PM

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!

Comment #211 - Posted by: Dave T. at December 16, 2009 1:43 PM

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.

Comment #212 - Posted by: brian t at December 16, 2009 1:49 PM

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.

Comment #213 - Posted by: kidari at December 16, 2009 1:52 PM

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!

Comment #214 - Posted by: Varp at December 16, 2009 1:55 PM

As Rxed: 16:39

Comment #215 - Posted by: Luke/m/29/5'9''/185 at December 16, 2009 1:55 PM

20:something

Comment #216 - Posted by: Sebastian M/23/183/81,2 at December 16, 2009 2:00 PM

nose to one ab mat
30:20

Comment #217 - Posted by: Sue Ady at December 16, 2009 2:01 PM

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!?

Comment #218 - Posted by: ian M/32/182/5'11" at December 16, 2009 2:03 PM

rxd
18:52

Comment #219 - Posted by: buggzilla at December 16, 2009 2:05 PM

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.

Comment #220 - Posted by: Daniel B at December 16, 2009 2:05 PM

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

Comment #221 - Posted by: tom g at December 16, 2009 2:05 PM

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

Comment #222 - Posted by: GregW at December 16, 2009 2:06 PM

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

Comment #223 - Posted by: wimm at December 16, 2009 2:12 PM

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.

Comment #224 - Posted by: R.Lee_Seattle at December 16, 2009 2:16 PM

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

Comment #225 - Posted by: R.Lee_Seattle at December 16, 2009 2:17 PM

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

Comment #226 - Posted by: Elaine in Scotland at December 16, 2009 2:18 PM

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

Comment #227 - Posted by: johnathon in seattle 28/5'8/158 at December 16, 2009 2:21 PM

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!!!

Comment #228 - Posted by: Bobby Harmston at December 16, 2009 2:30 PM

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...

Comment #229 - Posted by: DKozak at December 16, 2009 2:31 PM

m/36/212/5'11

19:04

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

Comment #230 - Posted by: Keith M at December 16, 2009 2:34 PM

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.

Comment #231 - Posted by: Eamon at December 16, 2009 2:35 PM

18:10 Rx

Comment #232 - Posted by: GAC 27/M/6'4/185 at December 16, 2009 2:50 PM

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

Comment #233 - Posted by: Ron M/35/5'11"/165 at December 16, 2009 2:53 PM

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.

Comment #234 - Posted by: Benny1 M/40/74"/220 at December 16, 2009 3:07 PM

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.

Comment #235 - Posted by: Alan at December 16, 2009 3:09 PM

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

Comment #236 - Posted by: Julie D F32/115 at December 16, 2009 3:13 PM

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!

Comment #237 - Posted by: John at December 16, 2009 3:18 PM

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

Comment #238 - Posted by: ian M/32/182/5'11" at December 16, 2009 3:22 PM

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

Comment #239 - Posted by: jsr at December 16, 2009 3:22 PM

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

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

Comment #240 - Posted by: Steve at December 16, 2009 3:33 PM

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?

Comment #241 - Posted by: Andy at December 16, 2009 3:34 PM

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

Comment #242 - Posted by: Lemmy m/33/6'2/180 at December 16, 2009 3:37 PM

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

Comment #243 - Posted by: Trent at December 16, 2009 3:37 PM

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

Comment #244 - Posted by: Matt 22/6'2"/175 at December 16, 2009 3:40 PM

as Rx'd head to ground

16:53

Comment #245 - Posted by: Kenno at December 16, 2009 3:44 PM

M/33/145lbs/5'5"

As rx'd
16:09

Comment #246 - Posted by: Brandon Burritt at December 16, 2009 3:46 PM

GET SOME GET SOME GET SOME!

Comment #247 - Posted by: Nick at December 16, 2009 3:48 PM

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

Comment #248 - Posted by: gregev at December 16, 2009 3:50 PM

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

Comment #249 - Posted by: Sesoku at December 16, 2009 3:50 PM

subbed shoulder press with 35# DBs for HSPU

26:13

Comment #250 - Posted by: bryan ck M/23/5'10"/140 at December 16, 2009 3:54 PM

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

Comment #251 - Posted by: KRONICK at December 16, 2009 3:57 PM

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).

Comment #252 - Posted by: Kelly Moore 46/F/5'/114# at December 16, 2009 3:57 PM

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!

Comment #253 - Posted by: Eric Gohl 23/5'10/163 at December 16, 2009 3:58 PM

21:10 as rx'd

Comment #254 - Posted by: scubasteve 38 170 at December 16, 2009 4:07 PM

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

Comment #255 - Posted by: Josh M/34/74"/195# at December 16, 2009 4:08 PM

cfwu x 1

WOD
sub 21-15-9
kipping pullups
ring pushups

10:30

Comment #256 - Posted by: hiflyer51 at December 16, 2009 4:08 PM

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

Comment #257 - Posted by: Matt Burritt at December 16, 2009 4:09 PM

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.

Comment #258 - Posted by: Parker at December 16, 2009 4:14 PM

rx - 22:50

Comment #259 - Posted by: D. Price, Akron, 33/m/215 at December 16, 2009 4:15 PM

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

31:34

Comment #260 - Posted by: FB at December 16, 2009 4:17 PM

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

Comment #261 - Posted by: Kyle A. at December 16, 2009 4:18 PM

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

Comment #262 - Posted by: Kristin at December 16, 2009 4:36 PM

rx'd

9:58

Comment #263 - Posted by: Rich G 43/5'7"/180 at December 16, 2009 4:36 PM

m/41/175/5'10"

as rx'd

23:33

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

Comment #264 - Posted by: gregorioz at December 16, 2009 4:38 PM

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

Comment #265 - Posted by: Billy Olympic Crossfit at December 16, 2009 4:39 PM

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!

Comment #266 - Posted by: neil at December 16, 2009 4:40 PM

oops...I kipped

18:39

21/m/155/5'8

Comment #267 - Posted by: Clack_Attack at December 16, 2009 4:40 PM

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.

Comment #268 - Posted by: TREVOR at December 16, 2009 4:41 PM

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

Comment #269 - Posted by: mikes at December 16, 2009 4:42 PM

m.23.175

Top of head to floor

26:41

Comment #270 - Posted by: cass - CF Oshawa at December 16, 2009 4:50 PM

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

Comment #271 - Posted by: tlav30 at December 16, 2009 4:53 PM

17:48

Comment #272 - Posted by: Ian Wheelis at December 16, 2009 4:55 PM

yeah right...

did 'mary' as a sub

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

5 rds
19:39

Comment #273 - Posted by: controlfreak at December 16, 2009 5:03 PM

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

Comment #274 - Posted by: Marty at December 16, 2009 5:05 PM

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!

Comment #275 - Posted by: escot68 at December 16, 2009 5:09 PM

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

Comment #276 - Posted by: Jorge Montesinos at December 16, 2009 5:10 PM

Head to floor HSPU, otherwise as RX'd

20:57

Comment #277 - Posted by: Alan Cook - 24/5'8"/164 at December 16, 2009 5:12 PM

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

Comment #278 - Posted by: Eric Pelletier at December 16, 2009 5:23 PM

Scaled to 12-9-6-3

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

8:50

Comment #279 - Posted by: Ben Griffith (m/20/5'7"/145) at December 16, 2009 5:26 PM

m/37/187/72"

29:21
Assisted HSPU

Comment #280 - Posted by: VooDoo Medic at December 16, 2009 5:30 PM

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).

Comment #281 - Posted by: rjf (Since 07-20-07. WOD no. 661) at December 16, 2009 5:39 PM

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...

Comment #282 - Posted by: Noah Abrahams at December 16, 2009 5:48 PM

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.

Comment #283 - Posted by: Ken at December 16, 2009 5:48 PM

39/m/5'11/165

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

Comment #284 - Posted by: epicurious at December 16, 2009 5:51 PM

23:57 with pseudo parellette hspus

Comment #285 - Posted by: lucien at December 16, 2009 5:56 PM

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

Comment #286 - Posted by: Pete In Sun City at December 16, 2009 6:03 PM

35:17 as Rx'd

Comment #287 - Posted by: Travis W at December 16, 2009 6:04 PM

m/34/155/5'6"

9:36

Comment #288 - Posted by: Bert at December 16, 2009 6:09 PM

SUB 80# pd (t)

13:54

Comment #289 - Posted by: Ticotexas M/40/69/150 at December 16, 2009 6:11 PM

as rx'd 32.56 damn this was tough

Comment #290 - Posted by: jake at December 16, 2009 6:12 PM

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

Forehead to ground. Otherwise as Rx'd.

13:38

Comment #291 - Posted by: Kevin Simons at December 16, 2009 6:17 PM

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 ?????

Comment #292 - Posted by: jason mcintyre at December 16, 2009 6:18 PM

23:19 very hard

Comment #293 - Posted by: Crossfit Mitis at December 16, 2009 6:18 PM

M/27/67"/175

As RX'D
18:52

Comment #294 - Posted by: Carlos Cinco TM 223 at December 16, 2009 6:22 PM


16:34

Pullups strict/ hspu rom better but not near rxed.

Comment #295 - Posted by: Kevin McClellan 48/195 at December 16, 2009 6:23 PM

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

Comment #296 - Posted by: brett_from_wylie at December 16, 2009 6:25 PM

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

Comment #297 - Posted by: Hugh Daddy at December 16, 2009 6:30 PM

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!

Comment #298 - Posted by: aether_tron at December 16, 2009 6:32 PM

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.

Comment #299 - Posted by: Alfie at December 16, 2009 6:36 PM

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!

Comment #300 - Posted by: Bageland2000 at December 16, 2009 6:47 PM

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

Comment #301 - Posted by: ryan 6'/33/185 at December 16, 2009 6:51 PM

As rx'd

10:55

Comment #302 - Posted by: Brown Bear at December 16, 2009 6:58 PM

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.

Comment #303 - Posted by: Zach m/24/ 5'9'/ 175lbs at December 16, 2009 7:01 PM

25:19 PR

Comment #304 - Posted by: Mad Scientist at December 16, 2009 7:02 PM

18:19
Kips for few sets of pulls.

No breaks in pulls, had to break during HSPU.

Comment #305 - Posted by: Josh at December 16, 2009 7:06 PM

17:36

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

Comment #306 - Posted by: Matthew at December 16, 2009 7:17 PM

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

Comment #307 - Posted by: justaman - liberty sc at December 16, 2009 7:20 PM

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

Comment #308 - Posted by: B Bowen at December 16, 2009 7:23 PM

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

Comment #309 - Posted by: ccraft at December 16, 2009 7:24 PM

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

22:20

Comment #310 - Posted by: Bells M/36/6'1"/195 at December 16, 2009 7:24 PM

Melissa is Hawt!!

22:36 Rx'd

m/38/168

Comment #311 - Posted by: Lenny at December 16, 2009 7:29 PM

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.

Comment #312 - Posted by: Scott M/33/5'8"/172 at December 16, 2009 7:31 PM

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.

Comment #313 - Posted by: SAT at December 16, 2009 7:33 PM

48/m/160

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

Comment #314 - Posted by: Phil C at December 16, 2009 7:34 PM

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

21:47

Comment #315 - Posted by: Pete - Decatur, Ga at December 16, 2009 7:37 PM

14:09 as Rx'd...

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

Comment #316 - Posted by: Ben M/30/5'10"/195 at December 16, 2009 7:41 PM

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

Comment #317 - Posted by: Cphil 23m/5'9"/155# at December 16, 2009 7:58 PM

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

Comment #318 - Posted by: Santi at December 16, 2009 7:59 PM

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

Comment #319 - Posted by: Shawn Becker at December 16, 2009 8:28 PM

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.

Comment #320 - Posted by: xpi at December 16, 2009 8:33 PM

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!

Comment #321 - Posted by: Ransom at December 16, 2009 8:47 PM

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

14:03

Comment #322 - Posted by: jpw m/40/6'0"/155 at December 16, 2009 8:50 PM

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

Comment #323 - Posted by: Scrape M/32/6'3/240 at December 16, 2009 9:04 PM

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

Comment #324 - Posted by: magnus 24/5'8"/155 at December 16, 2009 9:26 PM

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

26:20.

Comment #325 - Posted by: Walker at December 16, 2009 9:33 PM

As rxd, 21:02

Comment #326 - Posted by: Mad Max at December 16, 2009 9:57 PM

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?

Comment #327 - Posted by: vic at December 16, 2009 10:10 PM

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

Comment #328 - Posted by: kylec at December 16, 2009 10:16 PM

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

46m

Comment #329 - Posted by: kylec at December 16, 2009 10:17 PM

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

Comment #330 - Posted by: Waderpro at December 16, 2009 10:21 PM

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

Comment #331 - Posted by: BRICEJ m/23/164/5'8" at December 16, 2009 10:38 PM

28:03

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

Comment #332 - Posted by: I_M_Sam at December 16, 2009 10:47 PM

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!

Comment #333 - Posted by: CHARLIE'S CROSSFIT GYM at December 16, 2009 11:22 PM

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

Comment #334 - Posted by: gepeto at December 16, 2009 11:57 PM

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

Comment #335 - Posted by: James Shelby at December 17, 2009 12:24 AM

M/25/140

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

then as rx'd: 14:51

Comment #336 - Posted by: Bingpwr at December 17, 2009 12:32 AM

26:41 as rx'd

Comment #337 - Posted by: AFRGR183 at December 17, 2009 12:40 AM

m/25/65kg

11min

Comment #338 - Posted by: Bez at December 17, 2009 1:13 AM

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

Comment #339 - Posted by: dtoro at December 17, 2009 1:14 AM

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!!!

Comment #340 - Posted by: BlackCatX-Fit at December 17, 2009 2:03 AM

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!

Comment #341 - Posted by: Amanda F/19/5'7/180 at December 17, 2009 2:44 AM

as Rx;d
22:46

Comment #342 - Posted by: TomO/43/M/200 at December 17, 2009 2:52 AM

17:00 flat.

Comment #343 - Posted by: Uncle Rico 31/M/72"/183 at December 17, 2009 3:15 AM

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

Comment #344 - Posted by: dyagg at December 17, 2009 4:12 AM

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

Comment #345 - Posted by: vanessa at December 17, 2009 4:45 AM

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

Comment #346 - Posted by: chilegringo M/41/6'/200 at December 17, 2009 4:50 AM

23:35

Comment #347 - Posted by: JoeP at December 17, 2009 5:12 AM

13:52 KAF

Comment #348 - Posted by: Wayne at December 17, 2009 5:44 AM

m/57/5'10"/180

17:45

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

jmsny111752

Comment #349 - Posted by: jeff at December 17, 2009 5:51 AM

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

Comment #350 - Posted by: fosterww98 at December 17, 2009 5:55 AM

M/23/156/5'7"

Rx'd 20:54

awesome wod

Comment #351 - Posted by: Focker at December 17, 2009 6:09 AM

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

Comment #352 - Posted by: 42elysium at December 17, 2009 6:16 AM

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!

Comment #353 - Posted by: Bphantom at December 17, 2009 6:27 AM

M/17/5'6/140

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

Comment #354 - Posted by: ciscoreyes at December 17, 2009 6:39 AM

As rx'd
27:38
Fun

Comment #355 - Posted by: Trac Nguyen M/28/148/5'7" at December 17, 2009 6:50 AM

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.

Comment #356 - Posted by: BenG M29/5'10"/185 at December 17, 2009 6:51 AM

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.

Comment #357 - Posted by: Anton at December 17, 2009 7:14 AM

#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

Comment #358 - Posted by: wyatt22 at December 17, 2009 7:18 AM

as rx'd. 40 minute run first

TIME - 33:35

Comment #359 - Posted by: smithwick's at December 17, 2009 7:27 AM

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!

Comment #360 - Posted by: Burko 47/170/5'10 at December 17, 2009 7:28 AM

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.

Comment #361 - Posted by: Jdude at December 17, 2009 7:53 AM

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

Comment #362 - Posted by: Adam M.216/5.9/24 at December 17, 2009 7:57 AM

CFWU- minus pu's

Pull ups- 30 assist
HSPU- modified

16:11

WD- 1/2 mile run

Comment #363 - Posted by: ~VERVE~~~~~~~~ at December 17, 2009 8:09 AM

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

Comment #364 - Posted by: Kelly at December 17, 2009 8:16 AM

25/m/6'1"/170

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

15:02.

Comment #365 - Posted by: Ian C at December 17, 2009 8:27 AM

Jeff @ home
27:41

Comment #366 - Posted by: Jeff & Charity @ CFSnohomish at December 17, 2009 8:32 AM

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

Comment #367 - Posted by: ccfeldt at December 17, 2009 8:44 AM

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).

Comment #368 - Posted by: Mark at December 17, 2009 8:50 AM

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

Comment #369 - Posted by: Linwood Wright at December 17, 2009 8:50 AM

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

Comment #370 - Posted by: quallnow at December 17, 2009 9:01 AM

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.

Comment #371 - Posted by: matt m/46/65"/154lb at December 17, 2009 9:04 AM

CFWU

25'45"

Comment #372 - Posted by: timothy 33/165/5'10 at December 17, 2009 9:12 AM

31/m/5"11"/205

21:47

My HSPU suck

Comment #373 - Posted by: cheflin at December 17, 2009 9:28 AM

#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.

Comment #374 - Posted by: twall at December 17, 2009 9:43 AM

M/42/6'/225

Used ugly bench pushups 20:06

Comment #375 - Posted by: Power_Puff_Boy at December 17, 2009 9:46 AM

m/45/165

as rx'ed
43:30

Comment #376 - Posted by: panger at December 17, 2009 9:53 AM

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.

Comment #377 - Posted by: Chris McLendon at December 17, 2009 10:13 AM

CFWUx3 (minus pullups)

As Rx'd: 23:12

Comment #378 - Posted by: OCMike (M/5'9"/167#/44yo) at December 17, 2009 10:27 AM

20 mins...Pushups 3 to 1

Comment #379 - Posted by: MJS at December 17, 2009 10:31 AM

M/32/6'3"/203

Scaled HSPU

24:51

Comment #380 - Posted by: Ben S at December 17, 2009 10:32 AM

M/50/5'11"/170

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

20:32

Comment #381 - Posted by: Kevin C. at December 17, 2009 10:35 AM

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.

Comment #382 - Posted by: bingo at December 17, 2009 10:36 AM

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

Comment #383 - Posted by: Ido arseneau at December 17, 2009 10:40 AM

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.

Comment #384 - Posted by: Phoenix "On WOD Today" at December 17, 2009 10:40 AM

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

Comment #385 - Posted by: Stephen M/26/5'9"/140 at December 17, 2009 10:46 AM

11:40

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

Comment #386 - Posted by: bradp m/33/6'2"/270 at December 17, 2009 10:53 AM

18:59
HSPUs to top of head

M/38/186

Comment #387 - Posted by: Tim in VT at December 17, 2009 11:05 AM

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)

Comment #388 - Posted by: Mark & Theresa at December 17, 2009 11:20 AM

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

Comment #389 - Posted by: Jay [22/5'6"/155] at December 17, 2009 12:05 PM

m/250/38

Modified

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

18:49:10

Comment #390 - Posted by: tpdfish at December 17, 2009 12:12 PM

HSPU were assisted with feet over dip bar. 15.07

Comment #391 - Posted by: M. Honcho M/31/5'10"/170 at December 17, 2009 12:35 PM

~15 minutes. Used a clock with no timer

Comment #392 - Posted by: Chris O m/28/176 at December 17, 2009 1:07 PM

awesome...so sore

20:50 as rx'd

Comment #393 - Posted by: dan lau at December 17, 2009 1:11 PM

WOD - 23:14

Comment #394 - Posted by: rebar [51y/m/11st01/70"] at December 17, 2009 1:11 PM

Reps as rx'd

Sub'd

Smith row on 5th peg
15# dumbbell shoulder press

14:58

Comment #395 - Posted by: Susan B at December 17, 2009 1:16 PM

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

Comment #396 - Posted by: Toralf at December 17, 2009 1:23 PM

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

Comment #397 - Posted by: Bobak at December 17, 2009 1:31 PM

as rx'd

no watch, used clock on wall, approx 17 min

pull-ups unbroken, HSPU rough

Comment #398 - Posted by: Jon-David at December 17, 2009 1:50 PM

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.

Comment #399 - Posted by: Matt A at December 17, 2009 1:50 PM

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

Comment #400 - Posted by: shannon carr at December 17, 2009 1:55 PM

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!

Comment #401 - Posted by: B Clay at December 17, 2009 2:17 PM

M/24/6'3''/210

As instructed:

22 min 26 sec

Comment #402 - Posted by: Logan Gelbrich at December 17, 2009 2:31 PM

M/32/160 6'1

29:17

Comment #403 - Posted by: Nathan Barnett Herrera at December 17, 2009 2:54 PM

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...

Comment #404 - Posted by: Solway at December 17, 2009 3:09 PM

10:38

Comment #405 - Posted by: Solway at December 17, 2009 3:13 PM

24:20

feet on smith machine hspu
1/2 pu on machine

Comment #406 - Posted by: jh m/41/5'11/220 at December 17, 2009 4:23 PM

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

Comment #407 - Posted by: Blutke at December 17, 2009 4:27 PM

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. ;)

Comment #408 - Posted by: Camille F/135/5/4"/28 at December 17, 2009 4:46 PM

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. ;)

Comment #409 - Posted by: Camille F/135/5/4"/28 at December 17, 2009 4:48 PM

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.

Comment #410 - Posted by: Dan D. at December 17, 2009 4:49 PM

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

Comment #411 - Posted by: SeanW 32m/225/5'11 at December 17, 2009 5:01 PM

11.37

Ran 3 miles 26.10

Did abs from hell in 11.43

Comment #412 - Posted by: Rosie in Atl at December 17, 2009 5:53 PM

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

Comment #413 - Posted by: Greg 37/6'3"/215 at December 17, 2009 5:59 PM

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

Comment #414 - Posted by: GoBlue at December 17, 2009 6:18 PM

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.

Comment #415 - Posted by: Spit Sylvia at December 17, 2009 6:19 PM

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

Comment #416 - Posted by: brian p at December 17, 2009 6:35 PM

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

easy on the triceps

Comment #417 - Posted by: Zim at December 17, 2009 6:54 PM

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

Comment #418 - Posted by: Archer6479 at December 17, 2009 7:48 PM

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

9:40

Comment #419 - Posted by: JBM at December 17, 2009 8:08 PM

23.m.137.65"

as rx'd
18:58(PR)

Comment #420 - Posted by: Francis Vu Nguyen at December 17, 2009 8:09 PM

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

Comment #421 - Posted by: Hari at December 17, 2009 8:30 PM

Head to floor, and kipping; 27:53.

Comment #422 - Posted by: Sherwood m/20/6'/205 at December 17, 2009 9:37 PM

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

Comment #423 - Posted by: JJ at December 17, 2009 11:37 PM

11:15
poor rom

Comment #424 - Posted by: dc3 at December 18, 2009 3:15 AM

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

Comment #425 - Posted by: Kristina F/26/5'3"/116 at December 18, 2009 4:31 AM

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

Comment #426 - Posted by: bertS at December 18, 2009 6:29 AM

As rx'd

29:56

Comment #427 - Posted by: cory at December 18, 2009 7:08 AM

C-
19:21

Comment #428 - Posted by: Jeff & Charity @ CFSnohomish at December 18, 2009 7:26 AM

8:21

Bands for spotting

Comment #429 - Posted by: Keenan/m/39/73/208 at December 18, 2009 7:36 AM

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.

Comment #430 - Posted by: mtvet 45/6'/215/m at December 18, 2009 7:46 AM

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#

Comment #431 - Posted by: Margaret C at December 18, 2009 8:37 AM

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

Comment #432 - Posted by: Madman75326 at December 18, 2009 10:31 AM

23:06

top of head to floor on HSPU's

Comment #433 - Posted by: Steeliekid 41 175 67" at December 18, 2009 11:49 AM

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

Comment #434 - Posted by: ScottMacArthur at December 18, 2009 1:01 PM

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.

Comment #435 - Posted by: Casey at December 18, 2009 1:51 PM

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

Comment #436 - Posted by: Nashville Steve at December 18, 2009 2:14 PM

21-15-9

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

10:16

Comment #437 - Posted by: Nashville Steve at December 18, 2009 2:17 PM

14:13 as rx'd.

Comment #438 - Posted by: guitarman29 at December 18, 2009 2:40 PM

m/38/76/210

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

19:15

Comment #439 - Posted by: Chas at December 18, 2009 2:55 PM

21.34

Scaled w black band, 3.5" pad under nose

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

Comment #440 - Posted by: apolloswabbie at December 18, 2009 5:39 PM

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

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

Comment #441 - Posted by: Dave and Belinda at December 18, 2009 6:52 PM

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

Comment #442 - Posted by: RussA at December 18, 2009 8:02 PM

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

Comment #443 - Posted by: willhite at December 19, 2009 6:12 AM

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

Comment #444 - Posted by: JR78 at December 19, 2009 9:20 AM

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

19:45

Comment #445 - Posted by: amped 35/M/190/6' at December 19, 2009 12:12 PM

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 !

Comment #446 - Posted by: Pedro Barrera,Scotland at December 19, 2009 2:17 PM

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.

Comment #447 - Posted by: Nate at December 19, 2009 2:47 PM

day 47 m/20/168

varied pull ups
assisted hspu
7:36

Comment #448 - Posted by: jack b at December 19, 2009 3:15 PM

m36/175/5'8

as rx'd 15:40

Comment #449 - Posted by: c-loc at December 19, 2009 4:12 PM

F/24/154

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

20:18

Comment #450 - Posted by: jess at December 19, 2009 4:35 PM

21:48

Comment #451 - Posted by: matt b grand cayman at December 19, 2009 4:39 PM

always with the socks...

Comment #452 - Posted by: thatguy at December 19, 2009 5:01 PM

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

Comment #453 - Posted by: Neill at December 19, 2009 9:49 PM

CFWUx1
29:22

Matt:16:30
Kipping PUs and elevated pushups.

Comment #454 - Posted by: Doug at December 19, 2009 10:52 PM

17:45, HSPU to 3.5" block

Comment #455 - Posted by: Rory Mac at December 19, 2009 11:31 PM

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

Comment #456 - Posted by: DAGUNK at December 20, 2009 1:51 PM

35:00

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

Osu

Comment #457 - Posted by: Frank at December 20, 2009 1:53 PM

23:00

Comment #458 - Posted by: al deezy (32-m-155) at December 20, 2009 2:25 PM

@thesweatbox

really focused on stickin to the form

27:20

Comment #459 - Posted by: stinker |27.m.160#| at December 20, 2009 3:45 PM

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.

Comment #460 - Posted by: Miyagi 29/m/168# at December 20, 2009 7:35 PM

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!

Comment #461 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at December 21, 2009 4:29 AM

elevated pushups. strict pullups. 12:41

Comment #462 - Posted by: Erik 28/M/76.5"/200 at December 21, 2009 5:17 AM

20:15

Comment #463 - Posted by: Nicholas at December 21, 2009 5:42 AM

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

Comment #464 - Posted by: jlg m/47/170/5'10" at December 21, 2009 8:03 AM

34/M/200

24:48 as rx'd

Comment #465 - Posted by: Ralphy at December 21, 2009 10:31 AM

21/15/9 strict pullups and 135lb bench

Comment #466 - Posted by: Ecp2 at December 21, 2009 12:54 PM

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

Comment #467 - Posted by: Harpo at December 21, 2009 4:47 PM

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

Comment #468 - Posted by: cja at December 21, 2009 6:14 PM

25/M/5'7/165

8:45

HSPU with feet on the garage door. Strict pullups.

Comment #469 - Posted by: Snodgrass at December 21, 2009 8:54 PM

15-12-9-6-3

20:17

Comment #470 - Posted by: bookworm - 175 lbs at December 22, 2009 9:29 AM

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

jumping pullups
95 lb. push press

24:09

Comment #471 - Posted by: cbecker at December 22, 2009 12:48 PM

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

Comment #472 - Posted by: footdoc at December 22, 2009 1:20 PM

7.30

Comment #473 - Posted by: footdoc at December 22, 2009 1:21 PM

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

Comment #474 - Posted by: jeremy griffethtalley at December 22, 2009 3:15 PM

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.

Comment #475 - Posted by: JT at December 22, 2009 4:22 PM

kipped on half of pull-ups

16:16

Comment #476 - Posted by: B Miller/m/5'9"/254 at December 22, 2009 5:00 PM

17:54

Comment #477 - Posted by: Crystal 26/125/5'4" at December 22, 2009 8:15 PM

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"

Comment #478 - Posted by: RB at December 23, 2009 7:56 AM

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

Comment #479 - Posted by: BarryT at December 23, 2009 2:54 PM

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

21:02

Comment #480 - Posted by: MikeyPaul/m/28/170/5'8" at December 23, 2009 6:45 PM

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!

Comment #481 - Posted by: Pete Mielo at December 23, 2009 9:00 PM

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!!!

Comment #482 - Posted by: Big-T (26yo/5'2"/155lbs) at December 24, 2009 6:27 AM

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

Comment #483 - Posted by: Josh R at December 24, 2009 12:17 PM

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.

Comment #484 - Posted by: jrm at December 24, 2009 5:49 PM

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

Comment #485 - Posted by: Louis Herrera 50 70" 181 at December 25, 2009 9:56 PM

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)

Comment #486 - Posted by: Chad at December 26, 2009 9:24 AM

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

25:28

Comment #487 - Posted by: Ukkrew at December 26, 2009 6:29 PM

M/25/5'9"/195

modified:

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

22:44

Comment #488 - Posted by: AST at December 28, 2009 7:41 PM

20:36

Comment #489 - Posted by: dcyn at January 2, 2010 7:16 PM

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.

Comment #490 - Posted by: chaps at January 6, 2010 8:11 AM

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

Comment #491 - Posted by: PB m/42/6'/155 at January 6, 2010 3:04 PM

29/m/185

as rx'd: 27:10

Comment #492 - Posted by: MoGreene at January 7, 2010 4:10 AM

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

Comment #493 - Posted by: kgw at January 7, 2010 10:43 AM

44 yom 203 lbs.

21-15-9-6-3

Kipping and pike pushups

13:45

1/4 mile run

Comment #494 - Posted by: Speedster at January 7, 2010 12:40 PM

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

Comment #495 - Posted by: Anthony Rubino at January 12, 2010 7:11 AM

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

20:30

Comment #496 - Posted by: TheROB at January 13, 2010 4:45 PM

23:04

Used 45# Bumper on HSPU's

Comment #497 - Posted by: mcdontron at January 17, 2010 1:29 PM

25:30

Comment #498 - Posted by: TROY at January 20, 2010 10:34 AM

29:54

Comment #499 - Posted by: Manchild at February 4, 2010 10:53 AM

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

Comment #500 - Posted by: ac at February 5, 2010 4:05 PM

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

18.54

Loved it!

Comment #501 - Posted by: MTR/m/173/5'9" at February 15, 2010 5:04 PM

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

Comment #502 - Posted by: Bilaal Broadway at August 26, 2010 1:18 PM

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

Comment #503 - Posted by: charbs m/25/190 at August 26, 2010 3:02 PM

Pullups as Rx'd

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

Time: 17:04

Comment #504 - Posted by: John Calgary M/49/192 at August 26, 2010 4:19 PM

26:30

Comment #505 - Posted by: James m/28/155/5'7" at June 17, 2011 1:15 PM

26:30 - on 16 June 2011

Comment #506 - Posted by: James m/28/155/5'7" at June 17, 2011 1:16 PM

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

Comment #507 - Posted by: Elad at July 11, 2011 11:19 PM

16:50

PR by 2:10

Comment #508 - Posted by: sr at December 15, 2012 9:18 AM
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