March 9, 2010

Tuesday 100309

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.


Enlarge image

Neil Amonson, CrossFit 801, The Troll Wall, Norway.

"Opportunity" with Zach Even-Esh from FilFest 2010, a CrossFit Journal preview video [wmv] [mov]

Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]

"If everything seems under control, you're just not going fast enough."
- Mario Andretti (Italian-born American car racer)

Posted by lauren at March 9, 2010 5:00 PM

please....10 reps of one legged overhead barbell squats!

anyone got a video of Superman doing some of these?

Comment #1 - Posted by: nick in sydney 38/6ft/85kg at March 8, 2010 5:02 PM

Nick in Sydney,
Check out Boz almost getting 95lbs:

Comment #2 - Posted by: Tony Budding at March 8, 2010 5:06 PM

Well I felt great today until I looked at this workout...
This might take a while...

3, 2, 1 GO!

Comment #3 - Posted by: brent m/23/190 at March 8, 2010 5:08 PM

So, on the Ohio Sectionals, Coach Arnold.....are those burpees legit? Looks like she never left the ground half the time...Coming from a pleasantly strict event at Deep South Sectionals, I have a feeling those burpees wouldn't have counted....

Comment #4 - Posted by: BamaGirl at March 8, 2010 5:09 PM

respect to anyone who completes this as rxed. I will be doing some scaling.

Comment #5 - Posted by: DaveWilliamsTX at March 8, 2010 5:10 PM

If this WOD is a prelude of what's to come at the Games, then let the weeding process begin! Nice job, Coach!

Comment #6 - Posted by: kristin at March 8, 2010 5:17 PM

Wow! Don't think I can do this as rx'd! I'll definitely try, though. I usually do the pistols at the end of a leg workout, so I should be able to get in a few good ones with the bar. No rope, so will be subbing towel pull-ups, and no parallettes, so will get nose-to-floor HSPUs.

Sweet WOD!

Comment #7 - Posted by: MTR/m/173/5'9" at March 8, 2010 5:29 PM

thanks Tony - that's very impressive stuff from Boz and enough to make me feel rather less good about my core fitness!

I will be scaling pretty much everything on this one

Comment #8 - Posted by: nick in sydney 38/6ft/85kg at March 8, 2010 5:30 PM

OK, now it's just getting silly ...

Comment #9 - Posted by: Harpo at March 8, 2010 5:31 PM

Wow, that was really cool video of the Arnold classic. I'm glad this is my off week otherwise I'd have to come up with some lame excuse not to do this ;)

Comment #10 - Posted by: mike at March 8, 2010 5:31 PM

Wow- this wod is like Mary Gone Mad!

took advantage of the nice weather yesterday and made up 400m run x8, 90 sec rest
1.26, 1.34, 1.33, 1.31, 1.31, 1.36, 1.35, 1.34

Total time= ~23min


Comment #11 - Posted by: in8girl at March 8, 2010 5:34 PM

I'm a freshman Biology major at notre dame. Are there any crossfitters in california who know of any labs that are doing research related to crossfit. i'm looking for a summer internship. My credentials are all A's, a solid foundation of lab skills, and a 275lb overhead squat.

thank you

Comment #12 - Posted by: Will at March 8, 2010 5:35 PM

oof looks really tough!

Comment #13 - Posted by: mike at March 8, 2010 5:35 PM

Nice WOD, It should be a less than a 20 min workout for an Elite Athlethe, I can do one leg squats without weight, maybe barbell to chest, all of you that can do it with weight overhead, you are the man!


Comment #14 - Posted by: santi at March 8, 2010 5:38 PM

#4 BamaGirl,

I competed at this event, and the inconsistency in judging was shocking. Yes, these burpees counted, but only because the athlete was fortunate enough to have an extremely lenient judge. If you are disturbed by this display, then you should be happy that there is no video from the overhead squats and box jumps that occurred later. Very poorly judged events all day long.

Comment #15 - Posted by: Esteban - CrossFit Nasti at March 8, 2010 5:38 PM

Ok. I've been CFing for a couple years and I watch my Journal videos. I've watched people compete at the Games. But it's hard for me to fathom someone COMPLETING this WOD, much less for time.

Someone stun me with a video, please!

Comment #16 - Posted by: Michael at March 8, 2010 5:38 PM

How low do we go when doing the one-legged squats, just like the one in the video #2 posted?

I can easily do a one legged squat with one leg, but my post surgery leg is much smaller, should I do a substitute or use some assistance to get used to that same motion?

Are we supposed to not use a wall on the parallette handstand push-ups?

#2 Tony sweet video, that was very humbling, but also motivating to get there one day. This seems like a great work out to come back from being sick.

Comment #17 - Posted by: FinnishCraig m/22/5'8"/158 at March 8, 2010 5:39 PM

Comment#4-bama girl:You are so right,I was at the Deep South Sectionals and they were strict..the only way to be..Russell Berger did a great job making sure all judges were strict!

Comment #18 - Posted by: TRIPKASE m/37/5'7/160 at March 8, 2010 5:39 PM

Awesome clip from the Arnolds WOD - Thanks for posting! Im gonna watch that before my WOD tomorrow! Gotta love Arnold being there!

Comment #19 - Posted by: leah at March 8, 2010 5:41 PM

Thanks #14. Although some complained about our judging at Deep South, as a competitor, I knew exactly what I had to do to get reps to count. To include both feet COMPLETELY on the box, not even 1/2" of the shoe hanging off, chin up and OVER the bar, off the ground and hands behind heels on the burpees, and past parallel on WBS, and Snatch Squats.
Thankfully, Russell is our coach in Huntsville, so, the strictness was nothing new to most of us, but the strictness between him and Grant, it sure seemed to set some people off.
But really, these burpees woulda been a no NO GO.....

Comment #20 - Posted by: BamaGirl at March 8, 2010 5:46 PM

Looks like I picked a good wod to restart my fitness... 1 legged squats seemed unfathomable to me when I first started-then I got the hang of it (kind of) with a low-weight db in front and eventually became comfortable w it. Now w an overhead squat (which has been my recent most favorite movement) I'm back in the unfathomable stage

Comment #21 - Posted by: aron at March 8, 2010 5:49 PM

Maybe its from wrestling but this stuff isnt that bad.

Comment #22 - Posted by: Kail at March 8, 2010 5:52 PM

Maybe its from wrestling but this stuff isnt that bad.

Comment #23 - Posted by: Kail at March 8, 2010 5:53 PM

amazing to see Arnold at the sectionals - this is huge!

Comment #24 - Posted by: ron at March 8, 2010 5:56 PM

whoa! how cool is that that Arnold counts down, cheers you on, and congratulates you after? damn.

Comment #25 - Posted by: steven at March 8, 2010 6:06 PM

I wonder what Arnold's Fran time is...

Comment #26 - Posted by: patrick at March 8, 2010 6:06 PM

Wow... This one is going to be interesting... By the way, I have been trying to figure this one out on my own for quite some time; "rxed"? Anyone?

Comment #27 - Posted by: Johnny B at March 8, 2010 6:09 PM

#25 Johnny B.

Rx'ed (or rx'd) = As prescribed

Comment #28 - Posted by: Dan D. at March 8, 2010 6:14 PM

"rxed" means, "as prescribed." No scaling from the WOD posted by Coach.

Comment #29 - Posted by: Michael at March 8, 2010 6:17 PM

can you say

Comment #30 - Posted by: steven@CrossFitAffliction at March 8, 2010 6:24 PM

i'm assuming we can use to hands to hold the weight overhead on the squats? and how about using a 45lb plate?

Comment #31 - Posted by: John/24/5'8/180 at March 8, 2010 6:35 PM

*use TWO hands

Comment #32 - Posted by: John/24/5'8/180 at March 8, 2010 6:39 PM

just one 15ft rope climb?? c'mon.. 2 difficult exercises and one do-able exercise??..... lets go all out here... lets make it a 15ft rope climb over a pit of fire with shards of fiber glass in the rope.. Oh yea.. and only one hand on the rope at a time.... 3..2..1..GO!

Comment #33 - Posted by: Corey 24/m/190 ish/ 6'0 at March 8, 2010 6:46 PM

just kidding... you can use two hands on the rope, I expect video's to be posted... lol

Comment #34 - Posted by: Corey 24/m/190 ish/ 6'0 at March 8, 2010 6:47 PM

geez. Not even sure how to scale this one. Maybe the following:

7 jumping towel pullups (get the legs involved)
10 pistols with pvc overhead...

We'll see, I am gonna have to try a few one legged OHS with 45 lbs...

Comment #35 - Posted by: dan m at March 8, 2010 7:02 PM


It's more like the sectionals where at the Arnold.

Comment #36 - Posted by: D.B. at March 8, 2010 7:07 PM

That woman is a badass, and hell yes she should be proud of that performance. WOW!!

Not too many celebrities I'd be more impressed to have at a cf event than Arnold. That's a guy that knows tough workouts - too bad he's so far missed out on CF.

Comment #37 - Posted by: Apolloswabbie 72.5 209 45 yoa at March 8, 2010 7:18 PM

Crossfit Sri Ram Ashram, India
Two months ago we started doing the main site WODs. Before we would scour affiliates for WODs but it became apparent we were choosing WODs we favored. Today is a total in your face workout, very healthy to show where our weaknesses are.
We agreed to do the WOD as best as possible making each element a bit harder than we usually do.

regular rope climb (first time rope climbing in a WOD)
HSPU two inches to the negative
One legged squat on a box with a stick for support

Rope climb rx
HSPU to a inch plate. (usually goes to an ab mat)
One legged squat on a box with a 15lb bar. (depth needs work)

Too bad we workout before Brand x posts. Great all the same.

Comment #38 - Posted by: rashmi at March 8, 2010 7:20 PM

Solomon - are you suggesting we should give a crap what the other iron sports think? What exactly would that get us? I think you are wanking to the wrong crowd. Do the WOD, or don't do it. That's all there is.

For me, good day to keep working on one of my worst goats - one legged squats. Two in a row and it'll be a good day. Actually, two worst goats - parallett Hspu.

Comment #39 - Posted by: Apolloswabbie 72.5 209 45 yoa at March 8, 2010 7:22 PM

To all those who believe this WOD is too much or even ridiculous, please se #37 rashmi's post - these guys understand CrossFit and it's scalability! CrossFit Sri Ram Ashram sounds like a great place to train - good job Bachendra and Arvind!

Comment #40 - Posted by: Mark Gleason at March 8, 2010 7:29 PM


I just competed at the Arnold and I had to redo 8 burpees because my angle wasn't straight up an I didn't leave ground on a few. I am happy they caught me because that's how it should be. However I saw many (probably 30) men do HORRIBLE burpees and the judges sucked and never said a thing. Made me sooo upset. I watched numerous numerous people never even jump or even make an attempt to clap hands.

I'm still fuming !

Comment #41 - Posted by: Johnny at March 8, 2010 7:44 PM

Cool video of the sectionals.

Comment #42 - Posted by: Rahif at March 8, 2010 7:44 PM

If i dont have access to a climbing rope what can i substitute for it

Comment #43 - Posted by: M/17/5'9"/175 at March 8, 2010 7:44 PM

does any one have a link to a One legged Overhead squat demo?

Comment #44 - Posted by: nickPFD at March 8, 2010 7:53 PM

#40. It builds core strength. Think gymnastics, dance, trampoline, aerial ski jumping, diving. Anyone see the amazing dancers at the academy awards last night?

These athletes displayed superb body control and phenomenol core strength in their seemingly effortless yet nearly impossible dance moves. I wonder if any if them Crossfit ?

Comment #45 - Posted by: Daniel Byrne at March 8, 2010 8:04 PM

Does anyone have a video demonstrating the proper form for a one legged squat?

Comment #46 - Posted by: Tavo at March 8, 2010 8:07 PM

I feel like its my duty to stand up for the gal in the video and her burpees/judge. Look folks, burpees have different standards in different places and i'm sure some judges are better/worse then others, but come ON! Jesus! She went from a standing postion to a prone postion back to a standing postion. She moved here body a complete range of motion. Ok maybe the jump wasn't 56756453 inches tall but look how fast she went and at least she did in fact jump.


Comment #47 - Posted by: chad at March 8, 2010 8:12 PM

#43 NickPFD:
Check out post number 2! That is a pretty awesome vid of all sorts of over head squat techniques, including the one-legged ohs!

Comment #48 - Posted by: Wyatt22 at March 8, 2010 8:20 PM

Tavo and NickPFD,
The Exercises and Demos page is your friend.

Search for Pistols. There is a three part series with Boz on how to develop them. It doesn't go into the OH version, but if you're asking about them in general, today probably isn't the day to attempt them with a barbell overhead.

Comment #49 - Posted by: Tony Budding at March 8, 2010 8:21 PM

no rope...L pull ups. Maybe 15, one for each foot? Any inputs?

Comment #50 - Posted by: Adam (m/23/5'9"/165) at March 8, 2010 8:29 PM

I Think the lady(lucy Shiu) in the video did great! Very, very cool to see Arnold there and looking impressed and excited!!

Comment #51 - Posted by: Prinze at March 8, 2010 8:40 PM

Seeing as this isn't a Hero WOD, I take it Neil survived Trollveggen. Bravo, sir!

Comment #52 - Posted by: Archon at March 8, 2010 9:00 PM

is it one rep for each leg on pistols, or one rep every time you return to the first leg?

Comment #53 - Posted by: dan at March 8, 2010 9:01 PM

Her burpees....No Go.

Are there standards or not?

Comment #54 - Posted by: JD at March 8, 2010 9:06 PM

Neil you rule.

Comment #55 - Posted by: Doug at March 8, 2010 9:11 PM

I signed on just so i could post. That video with Arnold was awesome. That would be so cool if he could show up to watch a WOD!

Those guys in the videos from comment #2... crazy legs! Time to scale... GO!

Comment #56 - Posted by: Charlton at March 8, 2010 9:13 PM

I would RX this one but rabdo is getting the better of me.

Comment #57 - Posted by: Chesty Puller at March 8, 2010 9:38 PM

I started this workout about 5 hours ago and I have yet to complete the first round. I am taking rest to make this is really hard to type right aoigdsjdogiansl

i will return to the wod now... :(

Comment #58 - Posted by: John Q at March 8, 2010 10:35 PM

Well, that answers my question of "how imbalanced is my upper/lower strength". I thought weighted 1 leg OH squats were only possible in Pandora...

Massive respect for the complete lack of animosity and ego in all these comments, every time.

Comment #59 - Posted by: Beau B at March 8, 2010 10:58 PM

Anyone would think the WOD was "bitch and moan for time" based on these comments.

This WOD is reasonable for someone of excellent broad fitness ability. If that's not you, scale. And if that's not you then don't do it.

If you need a reminder of why we are here (on the site I mean) look at the 3 words below the big word at the top of the page. If you are skilled enough to design a personal program for yourself that will achieve your goals, then do it.

Comment #60 - Posted by: Ben in Xiamen at March 8, 2010 11:01 PM

Ben #60

Chill. No one's complaining. We're only amazed that there are athletes out there who can hang with this stuff. I understand scaling, and most of us will scale. The programming here is great and effective and that's why we love it. Plenty of people attempt the seemingly impossible every day and they still say, "3,2,1 go."

Don't you ever read a fresh WOD on the main site and think, "Wow. Someone, somewhere is going to crush this? Amazing."

Comment #61 - Posted by: Michael at March 8, 2010 11:39 PM

So what does arnold think of crossfit?

Comment #62 - Posted by: Derek at March 9, 2010 12:48 AM

Any scaling suggestions to this one? Brand X seems empty today unfortunately.
Else I'll just improvise something. :)

Comment #63 - Posted by: Andreas R at March 9, 2010 1:18 AM

@ Michael #61

Yeah you're right, I got a little fired up from reading the 'glass half empty' style of posts.

As for your question...absolutely yes.

Comment #64 - Posted by: Ben in Xiamen at March 9, 2010 1:37 AM

Did towel pullups, handstand practice and pistol practice for 25 minutes. Couldn't really even attempt to do it as rx'd.

Pistols are hard barefoot. Is it easier to do them with shoes, with a little something under the heel?

Comment #65 - Posted by: johannes at March 9, 2010 1:49 AM

5 rds for time:
Run 800m
12x Deadlift 225#
15x Towel Pull-Up
Row 500m

Comment #66 - Posted by: ArcLite at March 9, 2010 2:15 AM

Stop Whining!

Comment #67 - Posted by: Arnold at March 9, 2010 2:16 AM


5 rds
15 l-pullups
5 handstand pushups
10-20lb one leggged squats-poor ROM


Comment #68 - Posted by: cosmo at March 9, 2010 2:52 AM


subbed and scaled

5 rounds
15 L pullups w/towel (no rope)
5 handstand pushups
10 lb overhead one legged squats


Comment #69 - Posted by: Risa at March 9, 2010 3:13 AM

I think there is one thing we are forgetting about those burpees. She had a weighted vest on people.

Comment #70 - Posted by: Nick at March 9, 2010 3:22 AM

preparing for Toronto sectionals
3 snatches 155#
30 Pullups
30 Ring Dips
2 snatches
20 pullups
20 ring dips
1 snatch
10 pullups
10 ring dips
then 2 and 20
then 3 and 30

Comment #71 - Posted by: charbs 185/24/m at March 9, 2010 3:28 AM

I've been doing Crossfit for a few years noe. One legged squats are hard enough, but doing it with weight extended overhead combined with parallete handstand pushups and L rope climb makes this workout possible for only a select few, let alone for time. I'd like to actually see a video of anyone completing this workout in a respectable time.

Comment #72 - Posted by: James at March 9, 2010 4:03 AM

@Chad (#47)

When I saw the video I didn't think anything of it, simply because I thought they were given a pass on jumping since they had weighted vest AND the judge was counting the reps. However, if they were indeed required to leave the ground when doing a burpee, MANY of her reps did not count. I do not know her and have NOTHING against her; the movement is black and white, clear cut and specific for a reason; equality in measurement. If she did not meet the specified standard of the movement then it should be an obvious NO REP! No ifs, ands or buts about it. This is competition the rules must be clearly defined AND upheld.

Comment #73 - Posted by: Howard Little at March 9, 2010 4:28 AM

2 Rounds:
Pull Ups Burpees squats Hand Stands
Begin workout
Complain about awkardness
Walk -don't run- out of gym upon commencement of fire alarm...for time.

Comment #74 - Posted by: Patrick M at March 9, 2010 4:30 AM


Five rounds for time of:
15 Towel L-pull-ups (from full extension to chest to hands)
5 handstand push-ups on push-up holds, top of head 4 inches below hands
10 Overhead one-legged squats, 33 pound barbell (15kg)


Overhead one-legged squats were harder than I'd expected, couldn't do them with the 45# bar. We did pistols with a kettlebell before which were much easier for me. I like the OHPs (overhead pistols) because they force me to keep the weight on my heels and maintain a good lubar curve at the same time.

I like all these new workouts!

Comment #75 - Posted by: Memuc at March 9, 2010 4:33 AM

Awesome WOD.
Really enjoyed the challenge.
Couldn't go overhead though for the pistols. But saw it better to go for full range of motion instead of using a weight and cheating the ROM.

Comment #76 - Posted by: Julian - CrossFit Platinum - South Africa at March 9, 2010 4:40 AM

3 rounds

15 pullups
5 handstand pushups
20 45# overhead squats


No way I could do the other workout so sub'd a bunch. Much better handstand pushups but still can't get to the top of my head.

Comment #77 - Posted by: Bells M/37/6'1"/195 at March 9, 2010 4:50 AM

scaled as below:
Rope climb with heels on bench(didn't have the grip to complete as rx't)

Last 3 rounds of hspu's only to 90 degrees

Pistols with weight on chest

Time: 7:15

Comment #78 - Posted by: popcee 80kg/43/m at March 9, 2010 4:50 AM


-Towel pull-ups
-Regular HSPUs


Comment #79 - Posted by: MWade at March 9, 2010 5:03 AM

Subbed L Pull Ups (15 reps) and regular overhead squat. i have never done one legged and couldnt do it for this WOD! Ill need to practice that for next time.

Any tips on how to improve form for OHS? I work out alone in Prague and am unsure what to do.


m24/6'1"/163 lbs

Comment #80 - Posted by: Danny G at March 9, 2010 5:03 AM



legless climbs-unweighted squats

Comment #81 - Posted by: Stretch at March 9, 2010 5:05 AM

used towel pull-ups in the first round then switched to regular L pull-ups for the rest also subbed nose to floor HSPU's
squats were about a 1/4 squat down

Comment #82 - Posted by: Tyler Scott at March 9, 2010 5:27 AM

I understand she had a weight vest on BUT so did the other 250 people competing! The problem is not that she didn't jump, the problem is that rules have to be the same across the board. If one person(especially the person who won!) doesn't have to jump then the rest of the competitiors shouldn't have to jump. The judging was bad in all aspects of that event. I love crossfit and I love it's standards. I just really hope every competition from here on out tries it's best to uphold these standards!

Comment #83 - Posted by: Johnny at March 9, 2010 5:32 AM

Lately, I tend to view wods like this as "skill building wods". Nearly everyone will scale this, but if they scale properly to still mimic the movements, i.e. weighted box pistols instead of reg. pistols, HSPU's instead of paralettes, etc, nearly anyone who scales this properly will come away with much more proficiency in these skils, that will hopefully get them closer to doing this as RX'd.

And its likely there will be those who going in think they wont be able to do it, but once they learn a weighted pistol may actually be able to do it.

I dont view these WOD's as 'wow thats crazy, what are they thinking" more like, "wow, theres a skill that I suck at, I need to practice it." I see WOD's like this as broadening the skill base, and progressing crossfit by getting people to try new things instead of pullups & burpees. Variety is the spice of life.

Comment #84 - Posted by: Chris at March 9, 2010 5:39 AM

Great work by Lisa in the video. She went on to win and definitely deserved it. I was a judge at the competition and I agree with the above posts that the judging was very inconsistent. I didn't realize how bad it was until I had one break from judging a heat during the overhead squat event. Several judges allowed squats that were not even close. Some women's pull-ups in the final workout were not getting high enough, and everyone's burpees looked different. I though this event was a good example as to why judges should be trained to judge the events and will likely need paid in the future. Judges were only briefed on movement standards for about 15 minutes before the event started, not nearly enough time for 60+ judges. It was a fun and exciting event, and I know everyone worked their asses off, but it lacked organization in many areas.

Comment #85 - Posted by: cole gruber at March 9, 2010 5:47 AM

5 Rounds
12foot no leg rope climb (tried to keep an L, but couldn't most of the time)
5 HSPU to abmat
10 assisted pistols

Comment #86 - Posted by: Mike at March 9, 2010 5:54 AM

I think overall burpees have been butchered in most of the videos i see. Feet should clear ground preferably to a six inch mark, however that being said not sure what they were looking for with the vest on as far as standards go, was a heck of a fast time especially with the Terminator lookin on.

Comment #87 - Posted by: matt price at March 9, 2010 5:58 AM

#64 Ben

Right on, bro.

Comment #88 - Posted by: Michael at March 9, 2010 6:05 AM

You have got to love Arnold for taking a stand for fitness. Great video.

Comment #89 - Posted by: Rob Ord at March 9, 2010 6:12 AM

Chris (5:39am), that's pretty much how I see it too.

Comment #90 - Posted by: Tony Budding at March 9, 2010 6:16 AM


15' rope climb
5 HSPUs head to the ground (no paralettes)
10 OH one-legged squats with a 30 lb. DB (used one hand on the wall to help balance me at the bottom of the squat- still not great with pistols, but I actually really liked the weight above my head)


Comment #91 - Posted by: Maria at March 9, 2010 6:24 AM


my first real crossfit class/WOD today after 6 months of doing the mainsite. thanks to darren from crossfit wilmington and everyone at the Balad West Gym Annex.

5 rounds
10 deadlift 205lb
10 burpees
20 sit-ups w/ 25lb plate held overhead
70 single under jump rope

as rx'd 34:42

Comment #92 - Posted by: Mike at March 9, 2010 6:34 AM

scaled lots:

5 rounds

15 L sit pull ups starting from sitting on the
ground (used a smith machine)

5 HSPU's with feet hooked over smith machine, head to the floor

10 unweighted pistols



Comment #93 - Posted by: texinma at March 9, 2010 6:36 AM

Does it matter that I am still super sore from Sunday? Any suggestions for scaling and subbing on this one? I need to do something......and I know it won't be this! Gotta stay within my realm of possibility and rebuilding my arm/shoulder strength! Not able to do pullups......yet

Comment #94 - Posted by: Kristine at March 9, 2010 6:36 AM


Been following the WODS now for 3 months pretty much 3-on-1-off. Loving it!

Will be adding one-legged squats or progressions thereof to my goat list...

3 rounds not timed

2x Rope climbs to 9ft ceiling (used feet)
3x HSPU negatives to 2 bumper plates
10x squats with feet&knees together and weight held for balance

Actually all these exercise are on my goat list :)

Comment #95 - Posted by: Chris in Perth, Aus at March 9, 2010 6:44 AM



5 rounds

15 L-towel pull-ups
10 HSPU's
10 OHS 20kg/10 pistols alt


Comment #96 - Posted by: Bugsy at March 9, 2010 6:44 AM

#83 Chris - good points...what can be discouraging for folks is that they find they suck at most of the skills. Most workout programs are not as varied as Crossfit and people have a tendency to develop what they are good at.

For example, I am still waiting for the following WOD:

1 round - no time limit (cause you are too sore to move from previous 3 days of WODs)
sit on couch
drink beer (or beverage of choice)
eat chips

Oh is called Rest Day!

Comment #97 - Posted by: Dom old/tired/cranky at March 9, 2010 6:55 AM

#83 Chris - good points...what can be discouraging for folks is that they are weak in most of the skills and struggle with the WODs. Most workout programs are not as varied as Crossfit and people have a tendency to develop what they are good at. Crossfit moves you out of the box and forces you into complete submission and humility.

For example, I am still waiting for the following WOD:

1 round - no time limit (cause you are too sore to move from previous 3 days of WODs)
sit on couch
drink beer (or beverage of choice)
eat chips

Oh is called Rest Day!

Comment #98 - Posted by: Dom old/tired/cranky at March 9, 2010 6:57 AM

Scaled to the max. 150lb seated pulldown w/ cable. 10lb overhead one leg squats. 10:20 sweating profusely. Was told this morning that I need to go to a gym where I can find some competition. If they only knew the Rxd wod I was supposed to be doing.

Comment #99 - Posted by: Benjamin at March 9, 2010 7:09 AM

3 rounds of
12-rope pullups
5-power cleans (95#,105#,115# failed at 1, back to 95#)
20 24" step ups with 50#, 60#, 70#

took about 20 minutes

Trying to focus more on core and lower body

Comment #100 - Posted by: matt m/46/65"/154lb at March 9, 2010 7:17 AM

Good lookin' pick Neil!! You got video of that jump too?

Comment #101 - Posted by: tyson CF801 at March 9, 2010 7:19 AM

Oh man!

My inspiration for Fitness and my passion have finally come together: Arnie at a CrossFit games. I'm 47 and when I saw Pumping Iron, I hit the gym.

That video was thrilling for me. Awesome. Thank you.

Comment #102 - Posted by: CraigH at March 9, 2010 7:20 AM


Comment #103 - Posted by: dan lau at March 9, 2010 7:30 AM

Comment #70 Nick: Just because she has a vest on does not mean the standards of any exercise should change.No excuses!!

Comment #104 - Posted by: TRIPKASE m/37/5'7/160 at March 9, 2010 7:30 AM

I think Crossfit has officially 'jumped the shark'.

Is it appealing and reaching out to 85 yr old (every) women? Or to .0001% of the population who can do this as Rxed?

Comment #105 - Posted by: Hale at March 9, 2010 7:40 AM

Did my own WOD:

5 rounds for time:

12 pullups, 10 hspu, 10 pistols (alternating legs):


Comment #106 - Posted by: Chris H m/31/147/67" at March 9, 2010 7:43 AM

2010-03-09: This WOD out of my league. At office. Did 4rnds for time-25m "shrimp" crawl, 25m lunge with 45lb plate OH, and 5 HSPU. Time 13:07@2:24,2:51,3:35,4:15.

Comment #107 - Posted by: gs at March 9, 2010 8:00 AM

"L" rope ascent (not from ground but not jumping either, 15, 13, 13, 14 ft)
HSPU head to abmat-- 5
Pistols with 35, then 25 lb KB held out front-- 10

Pistols done on ground rather than box, better flexibility. Improvement in every element. A good day.

4 rds about 30 min not timed really

Comment #108 - Posted by: Thatcher at March 9, 2010 8:01 AM

awesome arnold video! great job Lisa! your speed and no rest intensity was super!

Comment #109 - Posted by: dan lau at March 9, 2010 8:01 AM

It's dissapointing to see wods's like this. I scaled and did it, but... Anyway, most of the wod's I really enjoy, but some are becoming a bit bizzare- what can you do?

Comment #110 - Posted by: T at March 9, 2010 8:03 AM


5 Rounds:

2 8' L-Sit rope ascents and descents (9'ceiling)
5 Full ROM HSPUs (hands on 12" stools, head to floor)
10 pistols (holding a weight in front rather overhead)

L-sit climbs and descents easy; I had been doing L-Sits rope cirques to rehab last year's hand injury (a falling piece of gym equipment smashed and tore up my hand).

HSPU ROM had hands greater than shoulder depth each rep.

Have not been able to OHS a barbell for at least a year now due to shoulder/low back problems, so I did the WOD holding a 44# AKC KB in front of my body the first round. The straight up and down handle configuration of these bells does not allow for a cradled grip like the RKC bells. Too difficult to continue holding so it was traded for a 25# sandbag the last rounds.

Rope climb was easy; HSPUs and pistols were hard due soreness and fatigue from the heavy back squat/bench/HSPUs workouts during the past two days.

Comment #111 - Posted by: Kelly Moore 46/F/5'/114# at March 9, 2010 8:05 AM

6 rounds of:

5 one legged squats
10 pullups
15 seated shoulder press 45lbs
20 sit ups


Comment #112 - Posted by: jack b at March 9, 2010 8:12 AM

I feel like a week baby after seeing this wod

Comment #113 - Posted by: Mike 44M/6'2"/215 at March 9, 2010 8:13 AM

Wow...where to start?

I was at the Arnolds helping out at the CF Kids booth. A couple of our young people were invited to do the WOD's in the Sectionals, even thought they would not count as a qualifier. Being Crossfitters, even though they had done three sick WOD's on Friday and nearly continuous workouts in the booth on Saturday, they thought this offer was cool. We watched the WOD's and talked about the standards.

I won't go over all of the standards because I didn't hear all of them, but our CF Kids guys talked about the burpee standard. You simply needed to stand straight up with your hands above your shoulders. Everyone who jumped and clapped may very well have exceeded the standard and done more work than was required. If my recollection or the CF Kids understanding of the standards is incorrect, I am sure that Bill or Caity or Doug will correct me, but this is what our guys understood.

You may criticize the standard, and you may feel that judging was inconsistent, but with regard to this particular event at this time in this venue, this competitor met the required standard. Now that you know, feel free to comment on the standard. Commenting critically on this particular judge or this particular athlete as above, now that you know, wouldn't seem to apply.

Arnold was astonished that the competitor did not stop. That she did not rest. Caity Mater's response? That's Crossfit!

Great weekend of exposure for CF and CF Kids.

Comment #114 - Posted by: bingo at March 9, 2010 8:19 AM

Well, today was a plethora of subbing!

15' rope accent sub~15 "L" hold towel pull ups

parallette HSPU~got up there but depth was horrid so opted for "hair to floor HSPU"

Pistols with 45# bar Overhead~sub pistols with a 15# DB overhead in one hand and a 2 finger assist on squat rack with other hand.

TIME: 15:15

Comment #115 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at March 9, 2010 8:25 AM

Awesome video. Whether she jumped high enough on the burpee or not, still an excellent effort and the judges call that day.

Barbell and Bumpers $500
Weight vest $75
Registration fee $100

Having Arnold Schwarzenegger as your personal cheering section......Priceless!!!

Comment #116 - Posted by: Suzanne at March 9, 2010 8:33 AM


Comment #117 - Posted by: Mr. Moody at March 9, 2010 8:43 AM

They should tack on about 2 mins to that time with as crappy as those burpees were. Not the athletes fault...just poor judging. How embarrasing.

Comment #118 - Posted by: Nick at March 9, 2010 9:11 AM

#113~ I agree. How awesome to have ARNOLD congratulate you after your WOD!

Comment #119 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at March 9, 2010 9:17 AM


Subbed 2 L climbs up a 1" thick 11' rope.
Subbed band assisted pistols.

rd1 :45/3:14/:55
rd2 1:29/1:55/:55
rd3 1:32/1:16/:56
rd4 1:38/1:43/1:07
rd5 1:36/2:21/1:07

Comment #120 - Posted by: Jim D. 49 m/165/5'11" at March 9, 2010 9:18 AM

Five rounds for time of:
5 "pull myself up off the ground on the rope" repeats
5 hand-stand push-ups on the ground, I can't do this as rx'd yet, I just go down about 1" and back up
10 one-legged squats holding a fence and no weight, I can't do this as rx'd yet either :) ... but I hope to one day ...

time = 20 minutes

Comment #121 - Posted by: rox f/44/5'4"/120 at March 9, 2010 9:20 AM

17:23. Heavily scaled. Rope climb to about 12 feet not seated, HSPUs on parralletes were not to ears, Pistols with 18# KB.

Comment #122 - Posted by: sbennett at March 9, 2010 9:30 AM


Your understanding of the standards is incorrect. Athletes were required to achieve a vertical body position, feet off the ground, and ears clearly visible in front of the upper arms at the top of the movement. At the bottom of the movement, the vest/chest was to be in contact with the ground. These were clearly stated in an e-mail from Doug that was sent to all athletes. Some judges upheld the standards, though many did not. A head judge actually walked by while I was performing this event and reminded my judge to make sure that I was clearly leaving the ground.

Comment #123 - Posted by: Esteban - CrossFit Nasti at March 9, 2010 9:37 AM

Still easing back, so did:
3 rounds
15 L pullups
5 HSPU on 2 in bars
10 Thrusters with 45lb. DB's
I have decided to stop doing OHS for a while due to sh. pain.

Comment #124 - Posted by: ScottMacArthur at March 9, 2010 9:41 AM

Bingo (continued),

So, with regard to this particular event at this time at this particular venue, no, many of these burpees did not meet the standard. Now that you know what the standards were, I am curious to know what your thoughts are regarding the standard and this particular judge.

We can all agree, however, that Ms. Shiu is a tremendous athlete, and I have no doubt that even if she had been forced to adhere to standards, she still would have won the event. But there is no denying that actually leaving the ground and raising your arms to show ears in front, all while wearing a vest, is significantly different that not.

Comment #125 - Posted by: Esteban - CrossFit Nasti at March 9, 2010 9:43 AM

used tire swing rope
5,5,4,3,2 normal HSPUs
one-legged squats, no weight, holding on to gate for balance
20 minutes

Comment #126 - Posted by: cort at March 9, 2010 9:47 AM

Rope climb
Band assist HSPU
No weight One leg squat

Comment #127 - Posted by: Paul at March 9, 2010 9:51 AM

Agreed Esteban...I in NO way am trying to take away her credit as an athlete, because, just by this short video it's evident she is.
I was just surprised that as obvious as it was in that short 4 minutes to me, that someone didn't say something at the event.
We were reminded more than once regarding specs on movements over the course of our Sectional weekend, to perform each rep (no matter what it was)so there was no question of if it counted or not. That alone would ensure it would be counted as one.
I hope Regional competitions uphold the basic standards, and I'm looking forward to see the cream of the crop advance to Aromas!!

Quality over Quantity......

Comment #128 - Posted by: Bama Girl at March 9, 2010 9:58 AM

No one is disparaging Lisa Shiu, or her victory. She would have won the sectional even if the standards had been strictly enforced. Her performance was exemplary, and quite impressive.

However, the lack of consistently strict standards did impact the final scoring and place ranking of many other athletes. Had the standards been more strictly enforced I think we would have seen a very different roster of the final 60 athletes to compete in WOD 4, and the final 20 that will advance to the Regionals.

I'm not grinding a personal axe - I did not compete this year, but attended in a support role with my team.

Comment #129 - Posted by: Cookie at March 9, 2010 10:02 AM

Isn't BASE jumping on Troll Wall illegal?

Comment #130 - Posted by: shs1 at March 9, 2010 10:12 AM

35# KBS,
Pull ups, toes asst
= 10:18, PR, Whoopee!


Comment #131 - Posted by: in8girl at March 9, 2010 10:16 AM

how many different ways can you say "scale"?

Five rounds for time of:
15 pullups
10 HSPUs, bridged with toes on bleechers
one-legged squats, 10 reps, alternating legs


Comment #132 - Posted by: jeglit (m/38/6'4"/220) at March 9, 2010 10:20 AM

8 ft. rope climb
HSPU between 45# bumpers
Pistols w/no weight aided by hand on pole
5 rounds


Comment #133 - Posted by: ferb44 at March 9, 2010 10:21 AM

L-Sit Rope Climb from standing position to 15 ft
Pistols -no weight and held on to upright of pullup bar for stability/assistance from gound, kept hand overhead throughout



amazing video of Arian? from CFHQ doing pistols (one legged squats) working up to a 95lb bar overhead... damn!

(must play vid to about half way to see this move)

Louisville, CO

Comment #134 - Posted by: Shawn Bandel at March 9, 2010 10:24 AM

I fell over numerous times with the 45# bar landing dangerously near my head each time, on those 1-legged OHS's. I only drew blood three times.

I only needed 3 band-aids. This gives a new meaning to SURVIVING THROUGH a workout!

Thanks CrossFit!

Comment #135 - Posted by: BmreH at March 9, 2010 10:33 AM

That was an awesome video! Totally wanted to make it this weekend, but a bought of Strep had me whimpering on the couch Sat & Sun. Great to see the Governator give so much time to this type of event. Lord knows these movements are way outside the lift-base he performed back in his hay-day.

Congratulations to all the cross-fitters who competed, completed and walked away victorious!

Comment #136 - Posted by: John in Cincy at March 9, 2010 10:34 AM

couldnt even imagine doing this workout. so i made my own:

powerclean 45x10r 55x8r 65x6r
push press same
squat same + 75x6r 85x6r
push press same
thruster same

row 2000 meters

Comment #137 - Posted by: angie at March 9, 2010 10:34 AM

couldnt even imagine doing this workout. so i made my own:

powerclean 45x10r 55x8r 65x6r
push press same
squat same + 75x6r 85x6r
push press same
thruster same

row 2000 meters f/5'3"/115/48

Comment #138 - Posted by: angie at March 9, 2010 10:34 AM

5 Rounds for time:
15 L pull ups
5 Hand stand push ups
20 overhead squats with 45lb barbell (both legs)

Time: 10min 30sec

Comment #139 - Posted by: Dan at March 9, 2010 10:44 AM

photo shoot workout
5 rounds:
10 dumbbell swings 55lbs
10 thrusters 80lbs
10 situps
10 squats
10 box jumps 24"
55m rowing
10 HSPUs
10 wall balls 10lbs


Comment #140 - Posted by: jc at March 9, 2010 10:50 AM

L-sit rope climbs Rx'd
HSPU to 4.5" below top of parallette (6" first set)
One legged overhead squats with 26# barbell (used box to get full depth)

Comment #141 - Posted by: Jette 40/M/5'11"/175 at March 9, 2010 10:55 AM

What a scary workout. Lots of scaling done.

5 rounds
l-sit rope climbs
negative HSPU on Parallette's
7kg bar Overhead squats

Time 20:32

Comment #142 - Posted by: jonny smut (crossfit Northern Ireland) at March 9, 2010 10:59 AM


5 rounds
10 L pullups
5 hspu with feet on smith machine
10 one leg squat holding 25# plate overhead

first two rounds of pullups were using a nylon rope. the grip was horrible so I changed to regular L pullups.

Comment #143 - Posted by: Matthew at March 9, 2010 11:01 AM


Wish could have done as Rx'd, but no rope still...

Subbed alternating towel "L" pull ups for rope climb - 15 reps. Did 5 regular hand stand push ups, and then did the alternating 1 leg OHS....

5 rounds: 19:52

Comment #144 - Posted by: BillB at March 9, 2010 11:04 AM


12 foot l-climb
hspu on 12 inch boxes (no parallettes)
pistols holding 20lb dumbell

(can't see how people can do the oh squats)

Comment #145 - Posted by: jk at March 9, 2010 11:08 AM

-no pullups
-ball supermans
-800m run/walk

sub tuck towel pullups 8 with each hand on top
sub feet on bench HSPU w/ pushup handles
limited ROM for squats


Comment #146 - Posted by: CJPSmith M/23/5'10"/182 at March 9, 2010 11:13 AM

Sub'd regular rope climb (30'), spotted HSPU with feet over dip bars, and spotted pistols with a hand on dip bar. Reps as rx'd: 9.55

This was ugly, but I am admittedly nowhere near doing this WOD as rx'd.

Comment #147 - Posted by: Mike Honcho M/31/5'10"/170 at March 9, 2010 11:14 AM


15 pullups with knees raised
5 normal hspu's
10 one-leg-overhead squats, 45lbs


Comment #148 - Posted by: ericthered at March 9, 2010 11:14 AM

Hi all,
I've been crossfitting for about 2 months now and love it, had been out of the gym altogether for about 4 yrs. I'm realizing my major weak points and some trouble with form on some exercises but it's getting better pretty quick. I started and could barely do 5 pullups now can do 3 full sets of 15. I saw an article on mens health about the craziest gym workout ever, and its from Crossfit Brooklyn.

Comment #149 - Posted by: WJC at March 9, 2010 11:16 AM

5 rds. 1 legless 14' rope ascent, 5 hspus, head to floor, 10 45lb OHS


I tried some paralette hspu's and unweighted pistols, and it is amazing how much harder they are than regular ones. Hurt my shoulder last year doing L-rope ascents--no more of those.

Congrats to Jette for getting so close to rx'd.

Thanks Tony.

Comment #150 - Posted by: mas 53/M/155 at March 9, 2010 11:18 AM

Oh forgot to list M/28yo/5'10"/170. Going to give this WOD a go right now.

Comment #151 - Posted by: WJC at March 9, 2010 11:18 AM


no 15' rope available so slung sisal rope over pu bar, wound it up and did rope pull-ups, feet stayed on floor, torso vertical, pulled from full extension on arms to face even with hands- used a weight scale and found I had 80% BW on the ropes this way so increased reps to 18x per round...
for one legged OHS w/45#, subsituted one legged OHS w/45# to seated on bench and up'd reps to 10ea leg per round...
HSPUs were usual nose to floor...BW felt like a feather after the rope pu pump...

5x rnds
18x feet on floor rope PU
5x nose to floor HSPU
10ea one legged OHS w/45# to seated on bench
total time 18:28
As usual another creative and great workout from the HQ- Thanks

Comment #152 - Posted by: RobertP at March 9, 2010 11:32 AM

Want to share a substitute for lack of parallette bars by using dumbbells. This added difficulty since the dumbbells wanted to rollout, but what a great sub.

subbed ohs with pistols and with two 25# dumbbells to help balance.

What a technically challenging WOD - 5 rnds @ 15:14


Comment #153 - Posted by: dk at March 9, 2010 11:35 AM

any suggestion for an alternate event for the rope climb?...cant seem to find a rope laying around.

Comment #154 - Posted by: Rasco at March 9, 2010 11:38 AM

I always presumed 'rxed' stood for 'received'. In my own line (IT), xfer stands for 'transfer'.

Comment #155 - Posted by: kidari at March 9, 2010 11:43 AM

15 towel pullups for rope climb
5 xHSPU's on dumbells
10 OHS Pistols with 24lb bar

Comment #156 - Posted by: B-Mo 6', m,32,197 at March 9, 2010 11:50 AM

5 rounds:

15 L-sit pullups
5 regular HSPU
10 pistols


I was suprised at how well I was able to do the HSPU and pistols, but by L-PU still need a lot of work.

Plus, 6.2km roller blade (~20min) each way b/w gym and home.

Comment #157 - Posted by: Brian 19/m/6'3"/230 at March 9, 2010 11:59 AM

Scaled.. (Following CFWUx3)

5 Rounds of..
20 Kipping PU
10 alternating Pistols assisted by holding on to squat rack

Rd 1: 1:29, Rd 2: 1:30 Rd 3: 1:41 Rd 4: 1:40 Rd 5: 1:50 Total: 8min 10 sec

Added 2 sets of 30 knee ups for not doing L pull ups. Can't believe how sore my lower quads are from those pseudo-pistols only 2 hrs later. Hope to be able to do them un-assisted soon.

Comment #158 - Posted by: Casey P at March 9, 2010 12:06 PM

First thought to mind after watching the Arnold Sectionals: "Forging Elite Fitness"
Not an impressive performance allowed by the judges.
If this is the example crossfit standards allows for the showcase competition,
I don't think it represent the crossfit motto.
These are supposed to be our elite athletes.

I'm with Bama girl: Quality over quantity.

As for my WOD I'm with Angie:

Forging my own WOD:
5 rounds for time:
Deadlifts: 225# x 3 reps
Hang power cleans: 105 x 5 reps
Shoulder press: 75 x 7 Reps
All unbroken, full reps and strict form.


Finshed with back extensions, reverse hypers, g/h situps, hang straight leg raises.

Laura f/47/5'7/150

Comment #159 - Posted by: power-girl at March 9, 2010 12:10 PM


12 one legged squats
1 15 foot rope climbs
7 supported hand stand pushups

did it in 12:20


Comment #160 - Posted by: Bill Hoogsteden at March 9, 2010 12:19 PM


neutral grip DH pull-ups
HSPU-head to floor (first time for that)
pistols with pole assist for balance


I didn't even realize I could do a pistol so I was happy about that. I will eventually get to the one legged OH Squats.

Comment #161 - Posted by: Keith M at March 9, 2010 12:25 PM

First of all, I love and cherish these x-file WODs please keep them coming. I think the complainers here should give them a try, scaled of course, but don't miss an opportunity to broaden your horizons and get out of that comfort zone.

I approached this as: towel L-pullups (15 per round); HSPUs on floor with as much depth as I could handle facing away from the wall until failure or loss of balance (usually 2-3 per round), then I would turn around and do full depth but less vertical ones to finish up the set; then pistols down to a bench slightly below parallel, keeping the non-weighted foot on the floor for balance and a little help with shifting the weight, with the 45 lb. barbell overhead. Time, FWIW, 17 minutes.

Cash out: snatch practice, light weight.

Comment #162 - Posted by: Kamper M/45/200/74" at March 9, 2010 12:32 PM

I like the variety...I'm not complaining...but as of now no access to a rope or rings so subbed 30 jumping pull ups for the rope climb and did 15 hspu facing the wall...didn't get a lot of depth at all with the one legged squats...I'd like to try that again

keep the funky stuff coming...I like to mix it up


Comment #163 - Posted by: Cleveland at March 9, 2010 12:45 PM

Forgot to mention that I did this right after playing a whole rec league b ball game

Comment #164 - Posted by: Cleveland at March 9, 2010 12:47 PM


Saw this quote on the side of the site and was wondering if this statement is still true.

"CrossFit is my training program. Thanks CrossFit!"
- B.J. Penn, Badass Brazilian Jiu-Jitsu Black Belt World Champion, UFC Competitor

Comment #165 - Posted by: Gregory at March 9, 2010 12:48 PM

Yup, first day back since tweeking my back last week on dead lifts.

Hated sitting out. I realize now that going at it alone requires that I work a slower pace and lower level till my body comes ready for more of a challenge. I was treating this like a short trip to my life long goal instead of a new lifestyle that I work toward daily to get where I want to be. (Which can be normal for me).

Performed in 25:34
3 Rounds
50 pull ups (close grip)
15 second hand stand
50 pound barbell thruster squats
50 sit ups

Comment #166 - Posted by: Tryinghard at March 9, 2010 12:52 PM

I really like the andretti quote, if we have perfect form we are not going fast enough and therfore not getting as fit as we could.

Quantity over Quality everyday.

Work capacity is what it is all about.

Comment #167 - Posted by: Kevin McClellan at March 9, 2010 12:54 PM

5 rounds 22min. Took it easy, I tweaked my neck pretty bad on saturdays WOD.

Subbed towel L-pullups form not perfect but getting better.

modified HSPU neck is still a little sore to do normal.

OHS BW 1 leg. Still don't have the balance or strength to really add weight, plus neck hurting. Move still seems very strange to do.

Comment #168 - Posted by: WJC at March 9, 2010 1:00 PM


1) don't have a rope so hanged my ice axes over the pull up bar and did 15 ice-axe L-pull ups

2) used dumbells in hspu fixated with plates

3) 45 pound barbell one-legged front squat

Comment #169 - Posted by: Jon A at March 9, 2010 1:12 PM

Short on time... and fitness ; )

Scaled to;

"Std." hands only rope climb, 15'
HSPU on floor (touching top of head)
Unweighted Pistols


Comment #170 - Posted by: CrossFit Muskoka at March 9, 2010 1:18 PM

You're losing me crossfit... yet another WOD that requires excessive scaling for just about everyone! Meh, something to work towards I suppose. Made my own workout and we (4 of us) had a good time with it.

AMRAP 20 Minutes:
10 Knees to Elbows
15 24" box jumps
10 Pushups

Did 11 rounds, plus 10 knees to elbows and 8 Box Jumps. Workout had a good rhythm and was a real smoker.

Comment #171 - Posted by: David M/25/175/5'8" at March 9, 2010 1:24 PM


Well that was humbling lol..

normal pullups x 10
HSPU partials - never done these before, got some funny looks.. x5
Bulgarian Split Squat with 45lbs (very little on the back leg, just for a bit of balance) 5 each leg

Time approx 20mins for 5 sets


Comment #172 - Posted by: CrazyPete at March 9, 2010 1:24 PM


No access to a complete gym.

140lb pulldowns with a towel
50 lb dumbbells seated
10 overhead squats using the lat-bar.


Comment #173 - Posted by: MatthewK at March 9, 2010 1:25 PM

6 L pullups
HSPU on floor against wall
unweighted pistols


Comment #174 - Posted by: I_M_sam at March 9, 2010 1:27 PM

5 rds

10 towel pullups/15 regular pullups
5 hspu's as deep as possible
10 one legged squats on a half swedish ball


Comment #175 - Posted by: Michael R. at March 9, 2010 1:45 PM

subbed 5x L-pull ups for rope
no parallete bars

~15 min

Comment #176 - Posted by: Jon-David at March 9, 2010 1:51 PM

Speed DL 90 kg 5set x 2
Sup L Pull-ups 5
Pistols 10
x5 Time 10:37

To everybody! These workouts are great, I love them. Cant do them all as rxd, but still its really effective to give each of them a chance, you just have to scale in a way that your using full range och motion, and keep the mowes as close as possible to the prescription. Its all about balance!!

I´ve used the Crossfit approach for 10 months now, and it beats everything I´ve tried(been working as a PT for 14 years).

This is it!

Comment #177 - Posted by: Bengt at March 9, 2010 1:52 PM

Scaled as follows:

5+ L-sit pull-ups (sometimes more, if working in)
5 hand-stand push-ups
10 OH one-legged squats, 35# bar

Stormed through, eventually swapping 10 elevated-foot pike-push-ups for the handstands when my form (and ability to not spike myself into the floor) became compromised by agonizing wrist pain (pull-ups two days in a row, handstands, etc.)

@18 minutes, including working in on the pull-ups and doing an extra set of 5 L-sit pull-ups.

First time doing L-sit pull-ups AND HSPUs, so I'm pretty psyched about today. Pull-ups are still one of my main weaknesses, so I was happy to perform as well as I did. I could have possibly done 10 per round, but judging by the mounting wrist soreness, that might have only paid off for a round or two before drawing the whole damn thing to a close! ;)

(Detailed readers of random posts like mine may notice the additional loss of 2 pounds... only about 20 more to go!)

Comment #178 - Posted by: dk m/33/6'0"/218 at March 9, 2010 1:55 PM

Esteban #123,

I report the standards given reported to us at the CF Kids booth. As such they are secondhand; even moreso they are subject to reception error on my part.

Having said that, let's evaluate her performance using your description of the standards. I cannot tell where her arms are in relation to her ears on any of the burpees due to the camera angle. She raised them above her shoulders on all attempts; I cannot make any other assessment. She did not clap. Your recollection is that a clap was not required, correct?

I cannot tell if she left the ground on any or all of her jumps because of the camera angle and the relative lack of magnification at the level of her feet. The standard was "leave the ground", correct? It appears that she never really levitated too very much on any of her burpees, and so she really didn't make it very easy for either her judge or for me to tell if she left the ground.

Not unlike the criticisms leveled at Jeremy Thiel in a previous video prior to the 2009 Games in which he did a WOD in which burpees were performed, both this athlete and Jeremy appear to have attempted the minimum amount of "jump" necessary to complete the burpee.

Cop out? Sure. Guilty. I would have been down on one knee as soon as I saw her style if I'd been the judge, but you know, I wasn't there and she was on the very edge. I actually have a bigger problem with dropping the last Deadlift rather than putting it down, but that's just me.

Comment #179 - Posted by: bingo at March 9, 2010 1:56 PM

This was my first time doing some of these exercises, had some fun :) I subbed regular rope climbs that were usually about 12 feet, subbed regular handstand push ups that about half were all the way down and for overhead squats I alternated legs making each set 5 on each leg and I used my off leg to balance myself. Time: 12:18.60.

Comment #180 - Posted by: José Riesco III, 5'9" 165 at March 9, 2010 1:59 PM

16:00 flat

Comment #181 - Posted by: m/17/5'9"/175 at March 9, 2010 2:01 PM

34 yom 230 bwt

wod (scaled)
5 rounds of:
15 L pull-ups
5 hspu to abmat
10 pistols to 18" box w/ pvc pipe overhead.
time: 16:32

Comment #182 - Posted by: brian t at March 9, 2010 2:05 PM

1 L rope climb
5 hdpu
10 1 leg ohs with PVC


need more mobility for 1 leg ohs's

Comment #183 - Posted by: Cory at March 9, 2010 2:07 PM

5 rounds for time:
*20 towel pullups (sorry, no rope)
5 HSPUs on parallelettes
*35lb. plate OH Pistols
Time - 16:39.30
WOD was #3 for the day

Massive respect to anyone that can go 45lb.+ for OH Pistols. I was dying with 35lb.

Comment #184 - Posted by: Matt G. at March 9, 2010 2:13 PM

Re: *35lb. plate OH Pistols - x10 (5/5)

Comment #185 - Posted by: Matt G. at March 9, 2010 2:16 PM


I just checked the e-mail from Doug, and a clap was indeed required. Here is the exact wording for the standards:

"Begins from standing the athlete lowers body to the ground until the chest touches the ground, then the athlete recovers from the ground and jumps into the air clapping hands, arms behind ears.  The athlete is straight up in the air for the repetition to count."

Comment #186 - Posted by: Esteban - CrossFit Nasti at March 9, 2010 2:16 PM

Made my own WOD...

4 X 5 X 175# Bench
1 X 5 X 155# Bench
30 Pull Ups
3 Rounds
15 burpees, 50 Double Unders, 50 Sits
Great Workout

Comment #187 - Posted by: dyagg at March 9, 2010 2:26 PM

Food poision caused a 6lb loss in last 2 days.

Scaled as follows-
5 RFT:
10 towel L-Pullups from seated position on floor (towel hunf grom rings).
5 HSPU on parallettes (head to abmat-hands below ears)
10 one-legged OHS w/ PVC


On the right leg pistols, the pipe came out in front every time. Would have lost any significant load. Left side was fine. Weird.

Comment #188 - Posted by: Dan D. at March 9, 2010 2:31 PM


5 Rounds
3- 7' L Rope Climbs from seated - Hung rope from pullup bar. Surprised I could do these.
5 - HSPUs on Parallettes as Rx'd, ears below hands.
10 - 24" Box Step ups with 30# Bar in OHS position.

Comment #189 - Posted by: Alan at March 9, 2010 2:32 PM

Video is amazing! Arnold at the Arnold! Gotta love it.
Next stop.... Oprah?!

Comment #190 - Posted by: Niki L at March 9, 2010 2:35 PM


*subbed 15 Towel L-Pull Ups for rope climb
*did hspu on parallettes- chin below bars
all else rx:

time: 28:33

Comment #191 - Posted by: jnel at March 9, 2010 2:37 PM


But that was clearly NOT what was verbally communicated to all of the athletes on Sunday. Of that I am sure because neither our guys nor I heard it THAT wrong, and she was hardly the only non-clapper in the video.

According to the written, emailed standards not a single burpee in that video would have counted. Where's the missing link? I don't know. When I was in the arena I was simply visiting and spectating, soaking in the atmosphere in a rather pleasant, unfocused, non-attentive way.

I KNOW there's a joke in there at my expense, somewhere ;=)

Comment #192 - Posted by: bingo at March 9, 2010 2:52 PM

*on standards*

In this sport of fitness, standards MUST be implemented for there to be any way of having competition. That being said, the crossfit games, in my opinion have done a great job maintaining good ROM standards. So if you are going to the games, and you qualified based on rookie standards, you are gonna be in for a rude awakening. But at the end of the day, the only thing needed is for the standards to be consistent. I really hope those burpees werent standard, but if they were, i deffinitley hope there werent other competitors at the arnold trying to reach a higher standard due to lack of enforcement and communication. Make the standards known then enforce them, or else your competition is a horrible test of fitness.

Comment #193 - Posted by: jnel at March 9, 2010 2:53 PM

28:15 subbed L-monkey pulls,used 2 boxes(14in.)for parallette HSPU's,used a 45lb kettle bell overhead and spotted myself with my free hand,by pulling on the side of a machine.This wod is something to strive for as rx'd! Thanks Crossfit for creating the constant change!!!

Comment #194 - Posted by: TRIPKASE m/37/5'7/160 at March 9, 2010 2:54 PM

17:55 towel pull ups, handstand pullups, 95lb. overhead squats

Comment #195 - Posted by: Pacers at March 9, 2010 2:58 PM


Plenty of subs in this one:

10 L-sit pull-ups
5 Handstand push-ups using hexagonal dumbbells
10 One-legged squats


More better faster

Comment #196 - Posted by: Marty at March 9, 2010 2:59 PM


Subbed 15 towel PUs for rope climbs
1-legged OHS were not as deep as I'd like (need to practice my pistols). But all in all a great WOD.


Comment #197 - Posted by: Erik Olson at March 9, 2010 3:01 PM

Arnold should spend more time trying to fix the state he's running and maybe the California school children wouldn't be losing all their resources. Exercise is great, but it's only one facet of a healthy life.

Comment #198 - Posted by: Arnold at March 9, 2010 3:03 PM

subbed 30 l sit see saw town pull downs for rope climb
HSPU on parallettes as rx'd
unweighted one-legged squat(10 reps)

Comment #199 - Posted by: Jon at March 9, 2010 3:09 PM

Bwt: 141

As Rx'd


-tough one but very cool to see some challenging skill/strength work in here. always fun to try things we haven't done before and work toward getting more efficient at them.

great to meet those of you who i saw at the arnold event

Comment #200 - Posted by: Speal at March 9, 2010 3:10 PM


Very little was communicated to the athletes the day of - there was no athlete meeting beforehand. ROM explanation was left to individual judges. The athletes recieved their information through the e-mail. Apparently different judges had different interpretations of the standards, b/c many athletes were held to very strict standards (those in the e-mail), while others were not. I brought 15 athletes to the Sectionals, and there were certainly discrepancies in the standards to which they were held. Judge interpretation of standards and/or willingness to uphold them would appear to be the missing link to which you are referring.

Comment #201 - Posted by: Esteban - CrossFit Nasti at March 9, 2010 3:11 PM


Comment #202 - Posted by: Clown Baby at March 9, 2010 3:13 PM


* Appx. 15' to 17' L / legless rope climbs from seated position.

* HSPU's elevated appx 6", head to ground, most were kipping.

* 45# barbell OH Pistols performed with opposite leg resting behind me on raised surface.

Comment #203 - Posted by: MarcusG 5'9" 170 at March 9, 2010 3:16 PM

11:58 used s-method ascension from sitting.

Comment #204 - Posted by: Xaphes at March 9, 2010 3:17 PM

#161 Gregory
BJ Penn trains with Marv Marinovich, if you can find his training videos online for his fight against Diego Sanchez they are ridiculous. They all seem to use crazy balance.


L Towel Pullups (1-3), Z Towel Pullups (4-5)
Bar HSPU with little assist, not all the way down
R leg 0 lbs no assist
L leg 0 lbs lots of assist (surgery leg)

Comment #205 - Posted by: FinnishCraig m/22/5'8"/161 at March 9, 2010 3:18 PM

had to change this one up quite a bit.

5 rounds:
15 L pullups
10 assisted HSPU
20 pushups
10 one legged squats - body weight

just before the wod i did my first ever muscle up. I did 8 of them. 2 were unbroken. I could have done more but I need to work on maintaining my false grip over multiple reps. I am stoked though

Comment #206 - Posted by: brian m/24/5'6"/160 at March 9, 2010 3:30 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Handstand push ups against wall to 1.5” stack x neg, neg, neg
One legged squat x 6 alternating legs, pvc x 2

Subbed five rounds:
15 L-towel pull ups
15 HSPU feet on rack assist
pvc one legged overhead squat 10 reps alternating legs
Foam roll after

Comment #207 - Posted by: Sesoku at March 9, 2010 3:31 PM

We took 4 athletes to the Arnold sectionals. All of our athletes drew judges that enforced strict standards. They had to redo reps but had no complaints. However it was painful to watch reps being counted for some athletes that weren't even close to parallel on the OHS and only half a foot on the box for box jumps. It just needs to be evaluated and addressed. It's no doubt partly due to growing pains. These are some of the side effects of success.

Comment #208 - Posted by: joe lengel at March 9, 2010 3:32 PM

had to sub rope climbs with towels pulls and OHS with unweighted for 1st, 20lb dbbell in front for second and 10lb single arm OHS for third. All sets one legged.

30 min

CRAZY WOD!!! Love it!!!!!!!!!!!!!

Comment #209 - Posted by: Troy at March 9, 2010 3:35 PM


95pound press for HSPU. Should have used more weight.

Comment #210 - Posted by: Jimmy/24/6'/215 at March 9, 2010 3:37 PM

whew not so much of a sprint workout but just taxing nonetheless had to sub alt. offset towel L-pullups 15 reps, used a stack of books to where ears went just parallel to hands, and a 45lb ruck for OH pistols. 24:08.80 fairly close to Rx'd. I kept pullups as strict as possible some kip 50% full ROM on HSPU, and most pistols below parallel

Comment #211 - Posted by: Cphil 24m/5'9"/155# at March 9, 2010 3:42 PM

Yeah, her burpees did NOT cut it!!! Sorry. Lisa is a great athlete no doubt, however standards are standards. Sad to see that judge screw that up so badly.
To the ladies who jumped and were trailing behind her...SWEET! YOU KICKED ASS...the jump is the "suck factor" for sure.(weighted vest too)

Comment #212 - Posted by: Tracey at March 9, 2010 3:44 PM

age 20 bw 170


15 rope "slides"
5 parallett hspu's as rx'd
10 pistols on black box. nothing overhead

Comment #213 - Posted by: Chris S at March 9, 2010 3:45 PM

#98 benjamin: like it lol!!

Comment #214 - Posted by: Cphil 24m/5'9"/155# at March 9, 2010 3:45 PM

Big shocker, Speal tore this one up.

I'm just happy I could do it as Rx'd.

There is nothing perfect about what took place at the sectional, but I had a blast competing and don't worry about others.

We have to remember that we're on the gorund floor here, it is going to be amazing, I can't imagine what it will be like in 10 years.

Everyone knew the standards, its just comes down to judges enforcing what they know is a non rep.

The judges were no more imperfect than I on Sunday.

Can't wait for next years sectional! Let's have it in the Shoe!

I'll try to get some video of the wod up, it was a fun struggle!

Comment #215 - Posted by: Ralph Hicks at March 9, 2010 3:45 PM

"Get to the Choppa!!!"

Comment #216 - Posted by: Rob Young at March 9, 2010 3:57 PM

22:01 had to sub the OHS with a PVC pipe...Big respect to those who did it rx'd awesome. Loving these workouts lately expect the unexpected!

Comment #217 - Posted by: Chris at March 9, 2010 4:10 PM


with the following subs:

-15 L-sit towel ups for 1 15' rope ascent
-5 floor hspu for parallette hspu (to abmat)
-15# bar, OH pistols, reps as rx'd

Ignore the Complainers for one or all of the following reasons:

- their ego's don't allow them to scale.
- they are not as "elite" as they think.
- they don't know that CrossFit has a deep background in "black box" workouts.
- they really should be doing something else, like powerlifting, bodybuilding, endurance, etc.

Comment #218 - Posted by: Ronnieboy at March 9, 2010 4:20 PM


Decided to take today as a tri training brick workout day:

1 mi/5 mi/1 mi
30:02 TOTAL

Need to convince 24 Hour to upgrade to a newer (much newer) C2 and...suck it up and swim anyway haha

Comment #219 - Posted by: DenverDawg at March 9, 2010 4:28 PM

Pullups w/50# assist on gravitron. No weight on 1legged squats. Other then that :), as rx'd. I didn't watch the time... Pullups were broken and slow, other stuff was fast.

Comment #220 - Posted by: Runningeasy m/44/5'9"/205 at March 9, 2010 4:33 PM

That was not so much fun.
About 20 mins. Mostly skill work vs workout.
Rope climb no feet, but no L.
HSPU. Worked on kicking up onto parallettes.
Then just did hspus.
20 lb db for 1 leg sqts. held at shoulder vs OH.

Comment #221 - Posted by: Kyle A. at March 9, 2010 4:34 PM

5 rounds of

15 towel pullups
5 hspu feet over bar
10 one legged ohs with 45lb bar

total time 14:14

ohs sucked more than anticpated.

Comment #222 - Posted by: Kevin McClellan 48/M/195 at March 9, 2010 4:34 PM

Pistols, lol. Right. Not complaining, just saddened by my lack of strength/stamina.

Comment #223 - Posted by: JustinT at March 9, 2010 4:35 PM


W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; Paul Anderson pistols, 5x ea leg on 11-inch box and 5x ea leg on 20-inch box; box pistols, 5x ea leg on 20-inch box and 5x ea leg on 11-inch box; airborne lunge, 1x5 ea leg; 95# OHS.

Sub'd 15 L towel pull-ups due to lack of rope: 19:38.

C/D: classic pistols, 1x5 ea leg.

My depth on the one-legged overhead squat was comical. One more thing to work on! :)

Comment #224 - Posted by: rjf (Since 07-20-07. WOD no. 723) at March 9, 2010 4:38 PM

sub'd for equipment/proficiency...
8 rds, 95 lbs
-8 Push jerk
-8 Front squat
14:09, PM, WS gym (bumpers)

Comment #225 - Posted by: Ajax at March 9, 2010 4:49 PM

Five rounds for time of:
15 L-pull-ups,(no rope )
5 Hspu,(no parallettes + i'm crap at them !)
10 one legged squats,to 18" box.,(balance,flexibility,no chance of overhead anything !)


Before,Sn halt d/l's,sn pulls, B/S 5-5-5-5-5.

Comment #226 - Posted by: Pedro Barrera,Scotland at March 9, 2010 4:50 PM

5 rounds of:
-15 towel PUs
-5 HSPU (did these on a bar with one 45lb plate on either side. the 45lb plates lifted the bar off of the ground enough for my ears to go past my hands)... (just thought of this, next time place two bars parallel... why did I not think of that before?
-10 OHS @ 45lbs (very new to this... increase weight next time, or man up)
interrupted, time: 20:30

Comment #227 - Posted by: magnus 24/5'8"/155 at March 9, 2010 4:59 PM

Well geez....that was---interesting.

No rope, so subbed towel pulls and L pull-ups every other round. No parallelettes, so did normal HSPUsx2. And found that there was no way I could do a one-legged overhead squat with any sort of load--so I just did alternating pistols. Very difficult and taught me a lot about the direction in which I need to focus my efforts.

Good WOD. Humbling.

Comment #228 - Posted by: MTR/m/173/5'9" at March 9, 2010 5:01 PM

Oops! Forgot the time: 19.46

Comment #229 - Posted by: MTR/m/173/5'9" at March 9, 2010 5:02 PM

5 rounds:

pull-up medley
5 Parallette HSPU with legs on large box
10 x each leg - one legged step ups to large box


Comment #230 - Posted by: Adam W at March 9, 2010 5:11 PM

L-rope climb, parallette hspu, lft leg one leg overhead squat with 45lb bar as rx'd rtleg one leg squat to 14" inch box. 21:34. Then did full one leg squats below parallell with rt leg 1st time ever!!!!! Awesome programming Coach!!!!!!

Comment #231 - Posted by: Joel Stephens at March 9, 2010 5:22 PM

lots of scaling:

pull-ups instead of rope climb (no rope)
HSPU as rx'd
did normal OHS


Comment #232 - Posted by: jamie/31/m/175/5'11" at March 9, 2010 5:26 PM

Had to scale this down in the first round...5 rounds of 10 towel L-pullups, 5 HSPU, 10 OLS while holding a 30# dumbbell:


Couldn't really strategize the time with this WOD; it's more of a 'just get it done' type thing. Fun though! Definitely received some funny looks at my globo-gym.

Comment #233 - Posted by: angstadt at March 9, 2010 5:27 PM

DL/OHS WOD, details there. 10:55

Comment #234 - Posted by: bingo at March 9, 2010 5:32 PM

SUB 40# op
SUB ll
SUB ppu
SUB 25# ps not overhead


Comment #235 - Posted by: Ticotexas M/40/69/150 at March 9, 2010 5:33 PM

Esteban #193,

I'm good with that evaluation. Thanks for a most civil discussion. I enjoyed it, and moreso I learned some stuff, too.


Comment #236 - Posted by: bingo at March 9, 2010 5:35 PM

L-Pullups -10/10/10/10/10
HSPU - 5/5/5/5/5
20# one leg overhead squat - 18/20/20/16/16 (this one was real sloppy)


Comment #237 - Posted by: Glenn at March 9, 2010 5:40 PM

working the website this week again.
Scaled this one toooo much.
-20 ft on this weird rope climbing machine, with a big rope loop you pull on. set to "hardest".
-10 unweighted pistols
-5 press 95lb
5 rounds in 6:12. didn't even feel nearly as bad as i should have, also. this one should have been a butt kicker i think, and scaled appropriately.

Comment #238 - Posted by: Brendan Mc at March 9, 2010 5:42 PM

I'm humbled by most of the WOD's. WOD's like todays humble me a bit more:)
as RX'd besides the OHSQ, did pistols instead.
Thanks for the good workouts. Thanks for the FREE website.

Comment #239 - Posted by: seattle at March 9, 2010 5:43 PM

My affiliate did something a bit diff:
10 l pull
10 burpees
20 squats
10 l pulls
10 burpees
30 squats
10 l pulls
10 burpees
40 squats
500 m row

Squats were 95# back squats

Comment #240 - Posted by: Tony R at March 9, 2010 5:46 PM

1st time pistols..yay.

Just when I thought I was getting the hang of things, this mix comes outa nowhere. Makes me realize how far I still have to go :-)

Had to sub a lot...

10 Towel pull ups with L on and off
10 HSPU head to floor
10 Pistols, no weight


Comment #241 - Posted by: schinizel/m/31/5'9/150 at March 9, 2010 5:48 PM

Mods all over the place:

5 Rounds for time:

15 L pullups
5 HSPU with 3" pad underneath
10 "assisted pistols" - using smith machine bar overhead for balance


Comment #242 - Posted by: Garth M/28/6'2"/185lbs at March 9, 2010 6:01 PM


5 rnds
15 L-pull-ups
10 one leg squats

Comment #243 - Posted by: VooDoo Medic at March 9, 2010 6:07 PM

easily one of my hardest wod's yet. really bad at one leg squats.

L pullups 10
hspu 5 (couldn't do 1 three weeks ago)
one leg squats 10 (used rack to balance, and still fell over a few times)

5 rnds = 14:40

Comment #244 - Posted by: illis m/29/160/5'10 at March 9, 2010 6:10 PM

30/M/146/ 5'10

scaled this WOD to

4 rounds of

2 x 7 foot L climb
5 regular HSPU Full ROM
10 x 1 legged squats

7:46 and my head was pounding probabbly the Altitude from Colorado. getting my Body used to it.


Comment #245 - Posted by: SANTI at March 9, 2010 6:14 PM

@ home
scaled big time
rope climb no legs (but no L)
paralette with foot off squat rack
pistols without weight...most had to use rack for balance

Comment #246 - Posted by: waderpro at March 9, 2010 6:16 PM

am - 5k row

pm - opted out of this WOD to save my arms for muscle ups
Annie 50-40-30-20-10 DUs & Situps
8:23 - first time doing Annie w/DUs (versus tuck jumps)
CFE - 10 rounds of 1 min on/1 min off stationary cycle
Muscle up skill development

Comment #247 - Posted by: Nicky (F/46/5'2"/122) at March 9, 2010 6:34 PM

Scaled to the following:

5 rounds
100lb rope lat pull-down
5 HSPU, on feet progression
10, unweighted 1-leg squats


Comment #248 - Posted by: Fkarcha at March 9, 2010 6:46 PM

Five rounds for time of:
6 L Pullups
5 Parallette (between two aerobics steps)handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps


Comment #249 - Posted by: jongb at March 9, 2010 6:47 PM

Funny, I was away all day at training with my agency. Get home late to find package: 24' climbing rope I ordered last week, but not enough time to hang it...


Make-up Saturday 100306

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

23:45 RX'd.


Comment #250 - Posted by: jpatrick M/47/66"/135 at March 9, 2010 6:51 PM

CFWoD 30
Subbed in Mary and then subbed in assistance versions ;)

As many rounds as possible in 20 min of:
5 HSPUs (against wall), ROM maybe 3 inches
10 Pistols with hand on doorframe
15 Pullups with resistance band assistance

Got in about 4 rounds.

Comment #251 - Posted by: Jacques at March 9, 2010 7:04 PM

K, have no rope and have no pirrouette so:
did 5 rounds of:
15 L pullup
5 HSPU against wall
10 pistols

Comment #252 - Posted by: Go at March 9, 2010 7:10 PM

15 half ROM HSPUs on parallettes.
OHS workout, new PR of 125.
2k row 6:57

Comment #253 - Posted by: ryan 6'/33/185 at March 9, 2010 7:10 PM


Comment #254 - Posted by: mikey mic at March 9, 2010 7:12 PM

5 rounds of:
1 L rope climb
10 Overhead squats (115lbs)


Comment #255 - Posted by: Dan R at March 9, 2010 7:15 PM

scaled for availability and difficulty

5 rounds

15 towel L pullups
10 HSPUs
10 assisted pistols (no weight)


Comment #256 - Posted by: jean-paul lara at March 9, 2010 7:16 PM


Base gym was scheduled to be closed so I took my WOD outside w/ my rings and 80# sandbag.

3 RFT of:
15 reps of shoulder sandbag from ground press overhead to other shoulder
15 ring-dips
15 sandbag front sqt
400m run

Time: 22:59

Then I walked 400m with 80# sanbag, then ran 400m with it, tossed sandbag from one end of the field back to the other (100 yards?) and did some MU progression. Some rest between task and wasnt timed, just wanted to mess around with the bag and work one of my GOATs.


Comment #257 - Posted by: BlackCatX-Fit at March 9, 2010 7:23 PM

5 rounds for time of:
5 burpees
10 GHD situps
15 squats
20 kettlebell swings (1 pood)
run 400 meters


Comment #258 - Posted by: ThinLizzie at March 9, 2010 7:27 PM

15 L-Pull Ups
Could not get my hips below my knee while holding the bar over head. Just not flexible enough. To be honest I am sure strength and balance are a factor as well.


Comment #259 - Posted by: Chewuch Jeff 36/5'9"/190 at March 9, 2010 8:19 PM

5 rounds
Climb with legs assisting.
HSPU to 1 abmat
Pistols using a 12lb kettlebell for balance.

Not really flexible enough (or strong enough) on the pistols, but I'm miles ahead of the last time I did this. What I love about Crossfit, always something to push against.

Comment #260 - Posted by: BruceS at March 9, 2010 8:28 PM


Comment #261 - Posted by: EJ at March 9, 2010 8:32 PM



Ascents were towel PUs
HSPU - but used aerobics steps to get greater range of motion. Probably not ears below hands, but better than going to floor. Deeper next time.
Pistols - I can't even do these without ANY weight without flopping over. I had to use a rack to catch my balance. But I did them.


Comment #262 - Posted by: Mike C. at March 9, 2010 8:49 PM


Had to scale this one because I can't do one-legged squats to save my life.

5 RFT:
15 Jumping Towel PU (Scale)
5 HSPU on weight stacks (as rx'd)
10 One-legged squats (Scale)

Time: 15:16

I wish it had been harder but it's the way it had to be due to my inability to do pistols

Comment #263 - Posted by: Ransom at March 9, 2010 9:09 PM

subbed 10 towel pullups for rope, handstands for HSPUs, and overhead squats for the overhead pistols
40 minutes

Comment #264 - Posted by: JoshuaM M/28/73"/165# 100210 at March 9, 2010 9:14 PM

MGySgt. USMC M/48/6'2"/208


No Rope so I did 15 pull-ups wearing my 20 Lb vest
No Paraletts so I did 5 HSPU from the ground, full ROM forhead to full arm extension. Spotter required.
No 45 Lb single leg OHS so I did single leg step ups onto my 24" jump box wearing my 20 Lb vest and holding a 50 Lb dumb bell.

Time 37:23 Overall I liked the results.

Yesterday for rest day I did 100 Deadhang Pull-ups
25 @ 45 Lbs
25 @ 35 Lbs
25 @ 25 Lbs
25 @ BWT

OooRahh CrossFit

Comment #265 - Posted by: W.D. at March 9, 2010 9:24 PM

Sub one arm pullups...but not L
Sub hand stand pushups
Sub 20lbs. for the one-leg squats and did 20 total each round, 10 per leg

Comment #266 - Posted by: crystal h 26/5'4''/125 at March 9, 2010 9:51 PM

4 L-pullups
5 seated shoulder press with 45# db's (last set 40#)
20 1-leg OHS with 45# bar, shallow compression


then i bicycle home.


Comment #267 - Posted by: pedalingj on Maui m/38/213/77" at March 9, 2010 10:13 PM

- subbed L-ice tool pulls ups for rope climb
- did hspu on dumbells but couldn't go below hand level
- subbed one legged front squats with 45lb barbell for ohs

time: 36'37

Comment #268 - Posted by: ccfeldt at March 9, 2010 11:40 PM

Subbed and scaled:

2 x modified rope climb (feet on 4' plyo box, butt on ground, used arms only to pull to full standing position)
5 x HSPU
10 x one legged squats w/o weight

5 rounds at 15:09

Big ups to all who tried this with their own modifications. I like WODs that are out of reach. It reminds me that there is room for improvement.

Comment #269 - Posted by: Grahak King M/36/6'3"/205 at March 10, 2010 1:16 AM

5 rounds:

15 L pullups (10,5)(6,4,5)(6,4,3,2)(5,3,3,4)(5,3,3,2,2)
5 hspu on 5lb plate (unbroken)
10 one legged alternating squats, 25lb plate (1-2 sets per round)

15:46 03/09/2010

Comment #270 - Posted by: johnathon in seattle 28/5'8/159 at March 10, 2010 1:43 AM

12 tuck PU
5 HSPU (1st rnd paralettes)
10 pistols


Comment #271 - Posted by: KOA2 at March 10, 2010 3:58 AM

Subbed towel pullups


Comment #272 - Posted by: amped 35/M/190/6' at March 10, 2010 4:46 AM

Had to do some scaling on this one due to materials not being available (no rope, no barbell available today)... great WOD though. Really enjoyed having some pistols thrown in.

5 x
(15 strict L-pullups [straight legs!]
5 HSPUs, face to floor
10 pistols) =


Definitely felt a bit easier than other recent days. Will warm up with some weighted pistols over the next few days to make up for scaling it so much... Or maybe some vested double-unders!

It's incredible to see people posting times for this WOD as Rx'd... would love to see a video of it done! Scaled or not, great job everyone.

Comment #273 - Posted by: Slav 22/m/5'8"/155 at March 10, 2010 5:20 AM

scaled - 25:11

5 rounds for time;
15 pullups
5 HSPU's 1 abmat
10 one legged squats on a 10" box

started off with L Pullups, threw that out the window after the 2nd round.....

Comment #274 - Posted by: chris M/34/69"/197 at March 10, 2010 5:23 AM

Sclaing and subs would have transformed this WOD into something else, so I did something else.

Comment #275 - Posted by: Rusty at March 10, 2010 6:18 AM

had to scale alot...

15 towel pullups/with legs on box
10 hspu's with feet on top of ladder
10 unweighted pistols with hand on car for support


then did pullups/situps/20# overhead weight lunges


Comment #276 - Posted by: berts (6/41/180/M) at March 10, 2010 6:45 AM


15 L-Pullups
5 HSPU's Feet on Barbell
10 Over head squats (two feet)

15 min.

Comment #277 - Posted by: the polish rifle 25m/5'8/160 at March 10, 2010 6:52 AM

M/ 36/ 132 lbs/ 5'-6"
29:50 - HARD WOD
I used 30 lbs for one legged OHS., but FUN. I was behind but did this one last night becuase so many people were saying it was impossible... I hate that.. these workouts are NOT IMPOSSIBLE.. difficult YES.. if you feel they're impossible you don't have a positive outlook. Also, modifiy as required and continue to drive so that maybe next time you'll do it As Rx.
I did the D.L./ OHS WOD the night before... my body's fried... need tonight off... great fun WOD.
I felt like you had to keep the bar a little in front and by shifting my leg (elevated one) over and across the planted foot I was able to keep my balance better to drive up.

Comment #278 - Posted by: Anton at March 10, 2010 7:07 AM

M/ 36/ 132 lbs/ 5'-6"
Sorry, forgot to say that everything was Rx, but I di only use 30 lbs barbell for one legged OHS. I warmed up and used 40 lbs, but they were sooo hard that I thought it would make my time a lot slower so I used 30 and that was already challenging enough.

Comment #279 - Posted by: Anton at March 10, 2010 7:17 AM

5 rounds for time:
1 L-rope climb
5 Feet elevated paralette push-ups with feet in band
10 One Legged Squats, some pistols and some off 24" Box giving same ROM, but able to keep balance

tough but fun

Comment #280 - Posted by: Cole Gruber at March 10, 2010 9:53 AM

5 Rounds for time
15 pullups from a seated position (used smith machine)
5 handstand pushups on Nike pushup bars (head to floor)
10 Step-back lunges holding 45 pound bar above head, alternating legs.


Great workout, and I found that doing the step-back lunges instead of one-legged squats gave better balance. On some reps, I was able to go all the way down and back up without my foot touching the floor behind me. On others, I needed a toe-tap to check my balance.

Comment #281 - Posted by: Sean 32/m/225 at March 10, 2010 10:29 AM

15 pullups on a tricep rope
5 hspu on top of dumbells
10 1 legged weight though

could barely do squats at the beginning of the workout and at the end i was almost touching the ground


Comment #282 - Posted by: John/24/5'8/180 at March 10, 2010 2:04 PM


subbed 15 L pullups,5 hspu, and 10 one legged squats


Comment #283 - Posted by: Karim saoud at March 10, 2010 2:40 PM

31 yom, 190 lbs


subbed 15 l pullups, 10 hspu and 10 one legged squats

Comment #284 - Posted by: Jeff Weltmer at March 10, 2010 3:31 PM

10 L pulls
5 Pistols each leg

5 rounds in 8:45

Comment #285 - Posted by: bugaloo_shrimp at March 10, 2010 3:37 PM

Used rope machine and 30lb. DB shoulder press.


Comment #286 - Posted by: Spit [M/33/6'1"/205] at March 10, 2010 3:39 PM

3 rounds: 9 min
15 pu
10 1 leg squats (with help)
5 hspu w/feet on wall

Comment #287 - Posted by: jh m/41/5'11/215 at March 10, 2010 4:46 PM

4 rnds 13 min

Comment #288 - Posted by: David Lingle at March 10, 2010 6:26 PM

10 close grip L pull-ups
5 db HSPU half way down
10 pistols WOBBLY AND WEAK

15 mins

Comment #289 - Posted by: greg 6'4"/216/38 at March 10, 2010 7:34 PM


Did not use any weight on the OH single leg squat. Rope Climb and HSPU weren't bad. Couldn't get the squats as Rx'd though.

12 Min.

Comment #290 - Posted by: B Clay at March 10, 2010 9:04 PM

yeah right - I can't do any of this yet. just did a workout focusing on mostly squats and cleans.

Comment #291 - Posted by: Glenn at March 11, 2010 8:33 AM

Getting back on the wagon. MOD previous day's WOD:

21-15-9 of:

100# DL
40# OHS

~10 mins

Comment #292 - Posted by: Phoenix at March 11, 2010 10:39 AM

Bad knees and shoulders. did rehab bench presses sets of 3:

135,140,145,150,155,135,135 (had to finish quickly)

Comment #293 - Posted by: blades at March 11, 2010 2:15 PM

Tried OHS with 45 bar, but that wasn't happening. Subbed 15lbs bar.
The rest as rx'd

Comment #294 - Posted by: Matt Burritt at March 11, 2010 3:54 PM


OHS with 15lb bar.
Rest as rx'd

Comment #295 - Posted by: Brandon Burritt at March 11, 2010 4:51 PM

Theresa: 20:25 (5 rounds)
Had to scale the heck out of this: alternating arm low ring pulls (concentric & ecentric each arm before changing),HSPU x 10 on paralettes but more elbow wiggle than pushup, pistols unweighted - on/off 20" box, l-sits on rings 30 seconds.

Comment #296 - Posted by: Mark & Theresa at March 11, 2010 6:17 PM

Five rounds for time of:
15 foot rope pull, 3 reps
5 Parallette handstand push-ups
PVC One-legged overhead squat, 10 reps

Comment #297 - Posted by: olmy at March 11, 2010 7:52 PM


Five rounds for time of:

15 foot L-rope climb, 1 ascent
(lying to standing x3)

5 Parallette handstand push-ups
(HSPU x5)

10 Overhead one-legged squats, 45 pound barbell
(Smith 1st rung)

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Comment #298 - Posted by: JT at March 12, 2010 1:29 PM

CF warm up.

Subbed 15 reg pull ups for rope climb. (No L)
Subbed 5 HSPU.
Subbed 10 Pistols for each leg. (No weight)

Time 6:13

Comment #299 - Posted by: Madman75326 at March 12, 2010 3:42 PM


few days late and scaled heavily.
4 rounds of:
10 L pull-ups started all reps from sitting position but full ROM
5 HSPU to 2 15lb plates
10 one-legged OHS with a wooden pole, full ROM
time: 17:45

Comment #300 - Posted by: lanokota at March 13, 2010 12:21 AM

10 towel pu
5 hspu
10 ohs 75#

time - 18:55

Comment #301 - Posted by: bookworm at March 13, 2010 5:47 AM

Skipped this wod!!!

Wondered what 2 days off from crossfit would feel like!

So far, it fees great!!

Comment #302 - Posted by: al deezy (32-m-155) at March 13, 2010 11:41 AM

Slept in late. Feel like I have a pinched nerve in my neck. Also went on Erin Express in Philly today...skipped this WOD!!!

Comment #303 - Posted by: Miyagi 30/m/165.8# at March 13, 2010 7:28 PM

Five rounds for time of:
15 foot L-rope climb, 1 ascent SUB Tricep Rope L-Pull-ups, 15 reps
5 Parallette handstand push-ups SUB Push-ups from piked position on bench
45 pound barbell One-legged overhead squat, 10 reps SUB Overhead squat


Comment #304 - Posted by: Louis Herrera 51 70" 179 at March 13, 2010 8:35 PM

10 towel pullups 10 hspu 15 pistols 12:31

Comment #305 - Posted by: Ecp2 at March 14, 2010 8:01 AM

3 rounds + 1x15' L-rope climb
(at work & caught a run)

Comment #306 - Posted by: dingrr 51/m/170 at March 14, 2010 12:24 PM


5 rounds of:
15 L pullups
10 HSPU's to two 15# plates
10 OHS w/45# barbell (had trouble, couldnt get low)


Comment #307 - Posted by: JBreakey m/18/5'11"/165 at March 14, 2010 2:08 PM


5 rounds of:
15 L pull-ups
5 HSPU to 2 15lb plates
10 one-legged OHS w/45# plate (couldn't get low)

time: 14:29

Comment #308 - Posted by: JBreakey m/18/5'11"/165 at March 14, 2010 2:12 PM

Yow. Scaled a lot.
LPU: x15
HSPU: x5 (head to deck, hands on 45lb bumpers)
1LSQ: x10 (one-hand support)

Only 3 rounds, going slow, working on form: 14:28
Need work on 1LSQ.

Comment #309 - Posted by: Harpo m/42/5'7" at March 14, 2010 4:24 PM

Jeff @ work
funky version. Not worth recording.

Comment #310 - Posted by: Jeff & Charity @ CF Snohomish at March 14, 2010 4:38 PM

Missed – tendonitis

Comment #311 - Posted by: Bphantom at March 14, 2010 8:24 PM


subbed rope pullups - alternating height between arms; did 15 pistols per round vs 10 (need to confirm WOD or bring print out vs relying on memory which is never a good idea)!


Comment #312 - Posted by: Richie D. at March 15, 2010 12:48 PM


Five rounds for time:
15 pull-ups
5 Standing shoulder press w/ 155 lbs
One-legged squats, 10 reps each leg

Held on to the squat rack for balance during the one-legged squats. This workout really surpassed my athletic prowess.


Comment #313 - Posted by: Kent at March 16, 2010 12:17 PM

not Rx'd:
had to scale OHS to pvc and even that was insanely difficult. my inflexibility working hard against me.


Comment #314 - Posted by: Eric Gohl 23/5'10/170 at March 16, 2010 3:48 PM

modified as follows:
15 rope L pullups vice L-rope climb
5 HSPU vice 5 paralette HSPU
10 pistols each leg (used 20# med ball on 4 shims)

Comment #315 - Posted by: RB at March 16, 2010 5:03 PM

CrossFit Warmup then

5 L-sit pullups
10 one legged squats with 45 lb barbell


next time I will do 10 L-sits and 10 squats on each leg.

Comment #316 - Posted by: Karsk (56 M 5'9" 185lbs) at March 17, 2010 9:43 AM

CFWU-3. Reg except pushups instead of PU 2nd & 3rd rounds. Superman. Burgener. DU.
Didn't push hard at all. L PU not bad.
HSPU no parallettes. Just tried to get head to floor.
Subbed 15 L rope PU for rope climb.
Just PVC for OHS.

Comment #317 - Posted by: jrm at March 17, 2010 4:36 PM

Scaled 5 rounds
5 x towel pullups
5 x wall hspu
2 or 4/leg x 9 lbs oh pistols

Comment #318 - Posted by: Mike 36/66"/170# at March 18, 2010 11:16 AM


as rx'd
*7'L x3/15'L
*Scaled 45# to 25#

Comment #319 - Posted by: Francis Vu Nguyen at March 18, 2010 9:45 PM


33:07 for only 2rds. (lack of time)

Subbed 15x towel Pull-ups for rope climb
No paralettes; forehead to floor HSPU

Ernest 39/M/61"/154

Comment #320 - Posted by: twiki2 at March 19, 2010 5:36 AM

15 towel pullups rest as rx'd


balance on the overhead single leg squats was tricky. quads are sore today for sure. could tell after that this exercies focuses on quads in a way others do not.


Comment #321 - Posted by: nathan at March 19, 2010 9:37 AM

As rx'd


Form on the 45lb overhead pistols was a little shaky. Depth on the parallette HSPUs definitely made a difference.

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.”- Galatians 5:22-23

Comment #322 - Posted by: Jon/M/28/5'9/155 at March 19, 2010 9:53 AM

21:13 (3/18)

Climb: 2x 9' L-Rope Climb form seated per round
HSPU: All kipped
Single leg OHS: 10 lb bar

Comment #323 - Posted by: JeffChalfant 30/175/5'10'' at March 19, 2010 3:20 PM

Five rounds for time of:
15 foot L-rope climb, 1 ascent SUB 15 Towel pull-ups
5 Parallette handstand push-ups SUB push-ups from piked position with feet on bench
45 pound barbell One-legged overhead squat, 10 reps SUB Overhead squat


Comment #324 - Posted by: Louis Herrera 51 70" 179 at March 22, 2010 10:57 AM

Serious subs here: 4 RFT of 15 PUs, 5 HSPU (knees on table) and pistols (w/ 20# db for balance)

Comment #325 - Posted by: AlexR 28 / m / 94kg / 6'2" at April 1, 2010 5:16 AM


2500 yd swim in the AM

~6 hours later:
Run 5 miles (treadmill: 1-2%)-~38:00

THREE rounds for time of:
15 L-pull ups
8 handstand push-ups (feet hooked on top rung of smith machine)
One-legged squats, 10 reps (w/hand on rail for balance-bad form, first time ever doing 1-legged squats)


Comment #326 - Posted by: Chad at May 3, 2010 6:49 PM

short WU then:

Fran - C2B with 20# vest: 5:17

short rest then

5 rnds of:
L rope climb
5 x HSPU on parallettes
10 x 45# bar 1-leg OHS




Comment #327 - Posted by: brian p at May 17, 2010 5:37 PM

short WU then:

Fran - C2B with 20# vest: 5:17

short rest then

5 rnds of:
L rope climb
5 x HSPU on parallettes
10 x 45# bar 1-leg OHS




Comment #328 - Posted by: brian p at May 17, 2010 5:42 PM

did 3 rounds of
5 l pull ups
5 hspu
10 over head one legged squats with pvc

Comment #329 - Posted by: dcyn at October 4, 2011 4:26 PM


Comment #330 - Posted by: dcyn at October 4, 2011 4:26 PM
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