April 18, 2010

Sunday 100418

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Chris Spealler 19 rounds, Russell Berger 18 rounds, Pat Barber 11 rounds. Post rounds and fractions of rounds completed to comments.

WinchCFRedRingHSPU_th.jpg

Enlarge image

Adam Winch, CrossFit Red


"Max Effort Clean and Jerk:" Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]


"The Magnificent Seven" from OutlawCrossFit - video [wmv] [mov]


Rob Orlando does the Bear with 200lbs - video [wmv] [mov]


"Children have never been very good at listening to their elders, but they have never failed to imitate them."
- James Baldwin

Posted by lauren at April 18, 2010 5:00 PM
Comments

Well how botcha' ring handstand pushups!

Comment #1 - Posted by: Hatch at April 17, 2010 5:04 PM

Coach this is a killa give us a chance but het its xfit gotta do it...

Comment #2 - Posted by: sean at April 17, 2010 5:05 PM

Yeah right. Need to scale

Comment #3 - Posted by: Johan S at April 17, 2010 5:05 PM

I guess you need to set up 2 pairs of rings and 2 pull-up bars with a distance of 50 m between them for best performance. Also 2 50 pound dumbbells

Comment #4 - Posted by: G at April 17, 2010 5:06 PM

What's a good sub for handstand ring push ups? I'm thinking 3 regular handstand push ups per 1 ring version (like the FAQ suggests for dips). Any thoughts?

Comment #5 - Posted by: Colin, 24/M/170/5'9" at April 17, 2010 5:29 PM

M/ 36/ 132 lbs/ 5'-6"
This is not a post of my results, but rather a post of a genuine qustion/ request. I've been crossfitting for about 3 1/2 years, and other than regular and power movements/ exercises that I knew already prior to CrossFit, I have gotten most of my form cues from the videos and what not. I need to see a video of the proper way to get into the handstand position for the handstand pushups, as well as a progressions video so we know how to train to that. I am good on the rings and usually pretty solid on any bodyweight movements, but I want to know HOW to correctly perform the movement as well as the progression to get there. You shouldn't just go up and try it, rip your shoulder out because you didn't know to keep em in tight or whatever. I know this is an advanced movement, but I don't think it's beyond me at all... I just want to go about it in the correct manner. I would really really appreciate HQ or whoever posting a video(s) properly illustrating these points. Thanks so much.
Best
p.s. I can't wait to try this WOD...50 lbs for 3 is not that bad.. but I'm sure that the inverted HSPUs on the rings will be challenging to say the least.... 12 minutes is a quick and hard WOD usually.

Comment #6 - Posted by: Anton at April 17, 2010 5:46 PM

I figure you keep the rings really low to the ground and flip into a handstand with legs wide, wrap the legs around and go for the rhspu but what do I know? I aint no gymnast...

If CrossFit told you to jump off a cliff, would you do it? I'd probably scale down to a jump off a 24" box thank you very much...

Comment #7 - Posted by: Daniel Krull AKA "Franiel" at April 17, 2010 6:27 PM

Lol Franiel :-)

Comment #8 - Posted by: Playoff Beard at April 17, 2010 6:55 PM

what's a good amount of this for an in shape military guy?

Comment #9 - Posted by: Luigi at April 17, 2010 7:10 PM

1- not handstand ring push-ups again! One time in a lifetime is enough!

2- Impressive bear complex movie, beast!

Comment #10 - Posted by: 11381/29/m/5'7/155 at April 17, 2010 7:19 PM

im no einstein G but maybee in insted of setting up 2 sets of gear 50m apart,how about 1 set of gear and a marker 25m away,then you can run to the marker and back

Comment #11 - Posted by: craig mcneilly at April 17, 2010 8:11 PM

30/M/143/ 5'10

SWEET WOD,

Looking forward to it. I love this.
The last time did the WOD of the RHSPU unly used someone to get me upside down, rings were low and the rest is story, BRING IT COACH, 3,2,1, GO!

SANTI

Comment #12 - Posted by: SANTI at April 17, 2010 8:23 PM

Crossfit Sri Ram Ashram, India
Practices with rings but did regular HSPU in WOD

Arvind
7 + 3 WPU 20kg

Gautam
6 + 1 WPU 20kg

Bachendra
9 20kg ("interesting" WPU technique)

Comment #13 - Posted by: rashmi at April 17, 2010 8:41 PM

these exercises are becoming impossible to do in a regular navy gym.

Comment #14 - Posted by: phil at April 17, 2010 8:58 PM

How many wall handstand pushups should I sub for ring pushups? Also, do you guys think rowing 100m could sub for sprinting 50?

Comment #15 - Posted by: Alex P at April 17, 2010 9:18 PM

Orlando is a machine!

Comment #16 - Posted by: harriman at April 17, 2010 9:19 PM

After watching Rob Orlando's vid on the Bear complex, I went on and watched the Bear demo vid. It got me pumped up and I am going to do that today with my buddy Andrew... We've never done t, so it's gonna be hard, but fun!...

Comment #17 - Posted by: Harry at April 17, 2010 9:20 PM

#6 I agree...
#7 That's what I did. Fell forward through the straps a couple times and smashed my fingers between my metal Rogue rings...ouch

11 rds with 45# DB (all I had on hand).
The set-up I used was awkward so it slowed me down quite a bit.

Comment #18 - Posted by: knock28 at April 17, 2010 9:29 PM

What could I sub for the run?

Comment #19 - Posted by: Mike at April 17, 2010 10:40 PM

row 19 row

Comment #20 - Posted by: BIG LOU at April 17, 2010 11:42 PM

I thought about rowing... Is it just me or is this WOD designed for quite a bit of setup between exercises?

I guess I could do the Pullups...then SDLHP... and then either HSPU or dumbbell presses.

Comment #21 - Posted by: Mike at April 17, 2010 11:59 PM

5 rounds 3 Pull Ups, 50m Run...

Comment #22 - Posted by: MessDog at April 18, 2010 12:22 AM

Got 5 in. Handstand pushups were a goat rope.

Comment #23 - Posted by: Matt from kunduz at April 18, 2010 1:30 AM

gee, the main site WODs are getting easy these days!

I mean, c'mon HQ, can you set us a proper challenge once in a while?

massive respect to anybody who can do one round of this

Comment #24 - Posted by: nick in sydney 38/6ft/85kg at April 18, 2010 1:52 AM

#11
Then you have to slow down to the marker and start sprinting again thus not a 50m sprint

Comment #25 - Posted by: G at April 18, 2010 2:30 AM

AMRAP in 12mins of:
3 weighted pullups,50lb
Row 50m
3 ring hsp progressions
Total=10 rounds

I was gonna do regular hsp but figured I need to start working on ring hsp if they're gonna keep coming up.

Comment #26 - Posted by: Prinze at April 18, 2010 4:32 AM

9 rounds + 3 pull ups w/50# dumbell
sub'd HSPU for ring push ups. Really need to do some parallet work to get that deeper range of motion. It was a good WOD!

Comment #27 - Posted by: justice in England at April 18, 2010 4:38 AM

Subbed a sectional wod:
4rds for time of:
3 chest to bar pullups
3 ring dips
500m row
6 95lb thrusters
19:47
all rows around 2 minutes

Comment #28 - Posted by: brittk at April 18, 2010 5:06 AM

Love the quote about children - as a father of three (ages 20, 18 & 17), I know it to be 100% accurate. Walk the talk or you've lost them. When you do mess up (which I certainly have), apologize to them. FWIW, the best book on parenting I have ever read is "Strong Fathers, Strong Daughters." Great reminder of the importance of your example in the lives of your children.

Comment #29 - Posted by: JCurry at April 18, 2010 5:18 AM

M/42/5'11"/180

3 weighted pull-ups (50# DB)
Run 50m
3 handstand push-ups (2-3" above ground)

8 rounds

Comment #30 - Posted by: nutfam at April 18, 2010 5:59 AM

Male 46/213

Brand X scaled
weighted PU 35#
50 meter run
handstand PU

6 rounds

Comment #31 - Posted by: JohnC at April 18, 2010 6:05 AM

heavily scaled. first 1.5 rounds round 35lb pullups, thereafter strict. bridged HSPUs with feet on top of rack.

6 rounds + pullups + run

Comment #32 - Posted by: jeglit (m/38/6'4"/220) at April 18, 2010 6:20 AM

M/35/69"/163

As Rx'd: 6 rounds + 3x 50# pull-up, 50m sprint

Comment #33 - Posted by: ArcLite at April 18, 2010 6:35 AM

does anyone do CFE? i was thinking about it. any opinions on it?

Comment #34 - Posted by: roger at April 18, 2010 6:36 AM

Watching Speal beat khalipa at a strength wod was damn impressive given that he is a 145 lb body weight specialist. It is far more impressive to watch the 'Big Boys' kill a Wod that isn't based on their strengths. We need to see a video of Orlando's Angie or 30 mups for time. I have no doubt that he would blow away most of our times. I know he is a strong mo'fo' but how does he do on other stuff. Maybe a 5k.

Comment #35 - Posted by: Josh M at April 18, 2010 6:39 AM

M/29/145lb/5'6"

scaled - used 40lb (should've gone 50lb, pull-ups weren't bad) and did paralette push-ups

9 rounds + 3 pull-ups, run, and 2 HSPUs

Comment #36 - Posted by: Mike at April 18, 2010 6:43 AM

I've always thought the Bear Consists of a Power Clean and a Front Squat and not a Clean like Rob Does?

Comment #37 - Posted by: Robs at April 18, 2010 6:44 AM

Today at an away from home gym I saw a sign that read "this gym is not equipped to handle extreme workouts such as CROSSFIT". It really got me to thinking...so in the modern sports world pullups squats and pushups are extreme. What was hilarious was that I was able to complete the crossfit endurance wod with the kettleballs the gym had...funny thing is I've been a Newbie crossfitter for 18 months and I'vemamaged to stay in much better shape with much less pain despite having a 60 hour a week job. Honestly I started doing crossfit because the workouts were intense but short. I guess if you don't do 45 minutes of running on the treadmill followed by 30 mom of lifting on the smith machine you're the extreme athlete!

Comment #38 - Posted by: Jobie at April 18, 2010 6:51 AM

bw 165

subbed regular hspu for ring hspu

6 rounds

Comment #39 - Posted by: paulw at April 18, 2010 6:54 AM

Sunday musings...

1) Passwords. As in we're missing the one to connect to the internet Chez Bingo. How cool would it be if we didn't need them, eh?

2) For sale. Puppies. Mother AKC German Shepherd. Father, Super Dog, able to leap tall fences in a single bound. (From Grampbingo).

3) Beauty and the Beholder. Have you ever watched a man or a woman gaze upon a spouse who they think is simply beautiful. It matters not what you think, or for that matter what anyone else thinks, does it? Not to them. What they gaze upon is beautiful; who they are seeing is beautiful.

Watching them is to behold something beautiful, too.

4) Selfish. All who live with me, whether Chez Bingo or at Skyvision, know that my WOD fix is necessary for a harmonious life. Not only for me but for all who surround me. I am not only a healthier, more fit fellow, but I am also a kindler, gentler bingo (apologies to #41).

In order to be well one must, at some point, be exceedingly selfish. It's simply mandatory that you put yourself first when it comes to your health. Not often, and not for too very long, but a little, and maybe a little every day. Maybe it's your nutrition or your WOD, maybe a little meditation or 7.5 hours of sleep. Whatever. But when it comes to your health you simply have to take it...take the time.

In doing so, in being selfish in this little domain you are actually being generous, for if you DON'T, if you are NOT selfish here you are pretty much saying you don't care enough about your loved ones to stick around for them.

5) Parental silo. I love the Baldwin quote, especially this AM after the ride home last night. Mrs. Bingo and I went to a benefit last PM with friends we're starting to know better. The two women turn out to have very similar parenting philosophies, a little broader in tolerance than the two men but with definite borders.

We so often think of parenting as defining those borders, determining how far apart the walls of the parenting silo might be. Too narrow a column and we invite rebellion; too wide abeam and rebellion is unnecessary since there's nothing against which to rebel. Don't get me wrong, it's vitally important not only to build the parental silo, and to make sure that both parental architects sign off on the design (a united parental front is mandatory), but we can get all caught up in the parenting and forget about how we are "parenting" in the simple discourse of our daily lives.

What are you teaching your children about love by how you interact with your spouse? About honesty by how you file your taxes? About responsibility when they discover you made a mistake? You're a little tired and the day was a little tough...do you go to the gym? What does your decision say to your kids?

You know, Charles Barkley was essentially right, even though he was vilified for turning down the mantle of role model. Parents are the most important role models because the audience is modeling behavior every waking hour. Every child you have got a ticket to your reality show.

There's no intermission.

I'll see you next week...

Comment #40 - Posted by: bingo at April 18, 2010 7:30 AM

not rx'ed 13 rounds

only 40 lb weighted and normal HSPU
(the rings are too tough without a spotter)

It didn't seem like it would be a lung burner, I figured I'd be staring at the bar or the floor and breathing fine, but it was an even balance of muscle fatigue and cardio burn.

Comment #41 - Posted by: Shane/31/6'/190 at April 18, 2010 8:09 AM

Pack:
Complete as many rounds in 12 minutes as you can of
35 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Handstand push-ups

8 rounds + 3 pull ups + 50m sprint!

Comment #42 - Posted by: Derek at April 18, 2010 8:29 AM

Jrock,
Bingo is a helluva nice guy. A gem actually.

And was your question rhetorical?

Your presentation and your conclusion do not follow.

There are many forums you can visit if you are looking for dissenting views of CrossFit. But I seriously doubt those forums would allow much dissent on their views. Despite the popular truth to power notion of those on the left dissent is not the highest form of patriotism.
If you have a program that works better use it yourself or train someone else to an exceptional games performance and I'm sure it will be adopted by CrossFit. Other wise your dissenting opinion is just blather.

Comment #43 - Posted by: jakers at April 18, 2010 8:42 AM

as rxd
14 rounds
m/43/6/200

Comment #44 - Posted by: neilz at April 18, 2010 8:45 AM

Scaled to Pack:
12 minutes;
35 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Handstand push-ups

10 rounds plus 1 pull-up (PR)

Comment #45 - Posted by: coyo at April 18, 2010 9:05 AM

too much transition time between my basement for pull ups, garage for ring hs pushups and the street for sprinting.

Comment #46 - Posted by: bobby c at April 18, 2010 9:11 AM

Did "Blue Flame":
500 meter row
30 burpees
30 1.5 pood KB swings
Ran 1 mile
13:23

Comment #47 - Posted by: SB at April 18, 2010 9:13 AM

M/26/158/5'11

CF warm up subbing back extensions for Sun Salutation, no pullups or dips. Jogged 1/5 mile.

7 rounds of:

3x Weighted Pullups 25#
50 m sprint
3x Wall handstand pushups

Next time I am at the beach I will work on my handstands.

Comment #48 - Posted by: Greg-NOLA at April 18, 2010 9:13 AM

M/32/5'9"/150

Did HSPUs against wall instead of ring HSPUs.

10 rounds.

Comment #49 - Posted by: Antun Karlovac at April 18, 2010 9:36 AM

scaled to equip and ability

as rds in 12min

3 reps 35# pull ups
25 double unders
3 reps ring pushups

7 rds complete

Comment #50 - Posted by: permac M/35/6'/185 at April 18, 2010 9:55 AM

11 rounds
Weighted pull ups (weighted vest)
50m sprint
3 hspu (feet in TRX straps)

Comment #51 - Posted by: Ronin at April 18, 2010 10:06 AM

26/m/5'11"/218
9 rounds
used 55# kb instead of dumb bell otherwise rx'd

Comment #52 - Posted by: Nickosaurus at April 18, 2010 10:16 AM

3 dead hangs
50 m sprint
3 HSPU w/1 mat

8 rounds + 3 dead hangs

Comment #53 - Posted by: JuliAnn (F/41/5'6/155) at April 18, 2010 10:24 AM

scaled

3 strict pull ups
50 meter run
hspu with feet on bar rested on top of squat rack

8 + pull ups

Comment #54 - Posted by: beemer (f/38/5'4"/130) at April 18, 2010 10:29 AM

3 reps 50 # pull-up
Sprint 50 meters
3 reps RHSPU (pike with feet elevated about 1 foot above hands)

9 rounds + 3 pullups and sprint

Comment #55 - Posted by: CBrown at April 18, 2010 10:31 AM

m/38/76/215

3 PUs 50#
75m row
3 HSPU

9 rds

Comment #56 - Posted by: Chas at April 18, 2010 10:36 AM

m30/5'9/157

50# Pull-ups
50M Sprint
3 HSPU

10rds.

Comment #57 - Posted by: Ted C. at April 18, 2010 10:47 AM

9 rounds as Rx'd.

NEVER QUIT!

Comment #58 - Posted by: Dan Blackmon (M/36/5'10"/175) at April 18, 2010 11:02 AM

Subbed rings with regular HSPU, otherwise as rx'd.

11 rounds + 3 PU

Comment #59 - Posted by: Brian m/19/6'3"/225 at April 18, 2010 11:02 AM

9 rounds as Rx'd

NEVER QUIT!

Comment #60 - Posted by: Dan Blackmon (M/36/5'10"/175) at April 18, 2010 11:02 AM

7 rounds and 2 pull ups, I had to sub regular HSPU and rowed 100 meters. I hate subbing but im in a deployed gym so i had to do what i could.

Comment #61 - Posted by: Law at April 18, 2010 11:07 AM

Out of curiosity, what's up with posting unrelated workout information? For example: If I were to go do a max squat today, what would be the point of posting it on today's board? I don't think anyone would care to read it? Am I missing something?

Comment #62 - Posted by: L. at April 18, 2010 11:16 AM

25 # regular handstand pushups 5 rounds

Comment #63 - Posted by: ccraft at April 18, 2010 11:17 AM

Al Udeid

Modified:

AMRAP in 12 minutes:
3 handstand push-ups
50 pound dumbbell Weighted pull-up, 3 reps
10 Double Unders


Adam: 12 + HSPU
Tommy: 11

Comment #64 - Posted by: AdamL at April 18, 2010 11:19 AM

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring push-ups

10 rounds + 3 pull ups

Comment #65 - Posted by: Thomas Baklayan at April 18, 2010 11:26 AM

3 one-arm pullups, holding the wrist
50m sprint
3 HSPU

6 rounds.

I didn't think the sprints would burn so bad.

Comment #66 - Posted by: T Holm at April 18, 2010 11:34 AM

Going to do now and wearing 12lb bulletproof field vest to make it interesting. Will let ya know.

Comment #67 - Posted by: thahelmster at April 18, 2010 11:36 AM

30/M/143/ 5'10

AS RX'D

13 Rounds,

my friend spotted me getting upside down, once upside down, the 3 ring handstand push-ups were easy to do in almost every round, strap my self with my feet and did the RHSPUs, as far as the weighted pull-ups they were easy put the DB in between the legs crossed. you can probably can put in more rounds if the rings and bars are at the end of each of the 50 meters, rather than sprint 25 then 25 back. I guess every second counts in this bussines. NICE WOD and have a nice one everyone.

SANTI

Comment #68 - Posted by: SANTI at April 18, 2010 11:39 AM

As Rx'd 10 rounds and 3 pullups,had to use HSPU for rings

Comment #69 - Posted by: Hammack at April 18, 2010 11:42 AM

7+3+50m. Had to sub regular HSPU, and ran 25 down and back. As usual, HSPU are my nemesis, everything else went pretty easy.

Comment #70 - Posted by: ScottMacArthur at April 18, 2010 11:43 AM

34 yom 225 bwt

burgener warmup

10 sets of 2 reps of 135 split jerk 30 secs rest btwn sets

wod w/ subs
amrap in 12 minutes of:
3 50lb weighted pu's
70m sprint
3 hspu
1 hspu shy of 10rds

Comment #71 - Posted by: brian t at April 18, 2010 11:44 AM

Sub'd hspu

5 sets

Comment #72 - Posted by: Glenn at April 18, 2010 11:53 AM

Who is singing in the Outlawcrossfit video?

Comment #73 - Posted by: Chad Caden at April 18, 2010 11:54 AM

Did RING-HSPU against wall

11 rounds + 3 Pullups

Comment #74 - Posted by: bo_D_47yom/145#/5'8" at April 18, 2010 12:08 PM

44yomn 6ft/185lbs
Did the Bear Complex WOD today with my buddy Andrew. First time with this one for both of us.

Andrew:
65lbs-85-85-85-85.

He said his metcon sucks that's why he couldn't lift more weight bc he couldn't fully lockout at the top.

Myself:
65-85-95-105-105.
Done it in 20:36.

Last 2 rds, I had to take a break after 5 reps by pausing at the rack and hang position. Tough one for a variety of reasons like grip, fatigue and metcon. I was sucking wind pretty hard last two rds. I love it!...

Comment #75 - Posted by: Harry at April 18, 2010 12:17 PM

Subbed 35lbs and did full rom reg hspu 9 rounds + hspu+50 meters

Comment #76 - Posted by: Cphil24m/156#/5'9" at April 18, 2010 12:22 PM

8 rds w/ mod: 10lb db & hspu. did in yard using swingset end for hspu support. ran from back yard to front, dodging gate and shrubs.

Comment #77 - Posted by: kevin o at April 18, 2010 12:28 PM

M/24/6'1"/180

3 Weighted PU (50lbs)
50 meter sprint
3 Elevated HSPU (7inches)

= 7 rounds + 3 weighted PU + 50m sprint + 2 elevated HSPU

Comment #78 - Posted by: upstatesooner at April 18, 2010 12:35 PM

So hooking your feet around the ring straps is a nice crutch if you don't have RHSPUs locked yet?

Comment #79 - Posted by: Max at April 18, 2010 12:36 PM

26/m/5'11"/175
Elevated HSPU on two thick plates
all else as rx'd
5rds + 3PU + 50m
2 negatives on HSPU at end but couldn't come out of bottom

Comment #80 - Posted by: justaman - liberty, sc at April 18, 2010 12:37 PM

CFWU 15, 10, 5

Weighted pull-up, 3 reps 15 kgs
Sprint 60 meters
3 dumbbell push-press 21,5 kgs

9 rounds

Comment #81 - Posted by: EmilX 25/m/163Ibs/183cm at April 18, 2010 12:38 PM

3 PUs w/45# plate
in the middle of taking a week off of running(shin splints). subbed 30sec sprint on the stationary bike level 10
3 super strict shoulder press w/135#
8 rounds in a bit over 20 min

Comment #82 - Posted by: mike/40/6'3"/225 at April 18, 2010 12:38 PM

Kevin
M/51/5'11"/168

9 Rounds + 2 Pull-ups.

Instead of ring hspu, I did ring "regular" push-ups. Rings 4" from floor, chest to deck. Other two elements, as Rx'ed.

Carole-off today, on again tomorrow.

Comment #83 - Posted by: Kevin C. at April 18, 2010 12:42 PM

6 rounds plus 3 pull ups
3 35 lb weighted pull ups,
50 m sprint
3 HSPU

Comment #84 - Posted by: Mark & Theresa at April 18, 2010 12:42 PM

Baby Face Harry did 3-20# weighted pu's, sprint down and back on the basketball court, and 3 hspu's against the wall.

Big Pete did all the same but regular pu's.

Mack Diesel did jumping pu's.

We all did 8 rounds in the 12 mins.

Very fun WOD today. Bombed a few half court basketball shots after we were done...

Comment #85 - Posted by: Baby Face Harry m/24/6'3"/200 at April 18, 2010 12:44 PM

HOORAY TEAM OUTLAW!

Comment #86 - Posted by: Guy who falls from box at April 18, 2010 12:48 PM

M/26/140/5'11"
subbed reg hspu for ring hspu
10 rounds +3 pull-ups

Comment #87 - Posted by: Jon at April 18, 2010 1:00 PM

did 3 pullups w/ 50lbs
sprinted 50 meters
3 normal handstand push ups

7 rounds

Comment #88 - Posted by: scugs at April 18, 2010 1:01 PM

To the comment that this is impossible in a navy gym the key is a lot of rigging equipment I have a bunch of cables and d clips I stripped off a bowflex and just a bar with holes in it that and bowflex handles I am getting a set of adjustable rings but then all you need is a pull up bar in the basketball court ( or the hoop supports) or use the pull up bars that are outside of every navy gym in the fleet. hope this helps.

50lb backpack sup 3 hspu and 3 ring dips for ring handstand push up. 5 rounds

Comment #89 - Posted by: Frank at April 18, 2010 1:06 PM


Harry # 17, hope you enjoyed the Bear complex. Done it a couple of time and it's a joy.

No wods for me for the last couple of weeks. I'll be lucky if I can find my way back to the free weights room with all the usual suspects and oh soooo friendly staff.

Comment #90 - Posted by: Elaine, Scotland at April 18, 2010 1:11 PM

Took a bit to get used to the RINGS upside down, closed door and hooked my feet around ropes.

3.5 min
3 min
2.5 min
2 min
and then 3 pullups (strict)

so
4 1/3 but scaled

Comment #91 - Posted by: Hale at April 18, 2010 1:19 PM

Played around a bit on the rings. Didn't have a spotter
or the confidence to take th leap.

Don't hav a dumbell. Used my leather belt and some bungee cords to Hang 25 lbs off me.

Did 12 mins of

3 25lb pullups
50m sprint
3 hspu

did 7 rounds plus two pullups

Comment #92 - Posted by: Tooljunky m/28/175 at April 18, 2010 1:24 PM

HSPU were with paralletes...

Completed 9 rounds

Comment #93 - Posted by: Ken at April 18, 2010 1:24 PM

Had logistical problems with this, subbed "Blue Flame" from post 47

"Blue Flame":
500 meter row
30 burpees
30 1.5 pood KB swings
Ran 1 mile
15:53

Comment #94 - Posted by: Flarega 6'4" 220 at April 18, 2010 1:27 PM

11 rounds
subbed reg. hspu's

Comment #95 - Posted by: danimal1991 at April 18, 2010 1:40 PM

Would 6 handstand pushups be a good sub for the ring ones

Comment #96 - Posted by: Pmart at April 18, 2010 1:42 PM

subbed 3/55lb kbpu for 3/50lb dbpu
run as rx'd
5 hspu for rhspu.

9 rds/12 min

Comment #97 - Posted by: wolf 5'10" 155 at April 18, 2010 1:43 PM

Pat barber does 12 and Chris Spealler does 19 ?... how does that work, put up a video !

Comment #98 - Posted by: danimal1991 at April 18, 2010 1:43 PM

36m/5'll/195
8 times through wearing field BP vest 12lbs.
used 45lb plate suspended for pullups plus vest
couldn't set up for rings at my gym so regular HSP against the wall. Good little workout. Could do more if sprint area was closer to workout area.

Comment #99 - Posted by: thahelmster at April 18, 2010 1:45 PM

sick WOD - will be subbing with trying to get into a handstand on rings without busting my face.

Cool video. If you haven't tried the Bear Complex yet - you have no idea how ridiculous 200lbs is. BEAST

Comment #100 - Posted by: Andy P at April 18, 2010 1:46 PM

23 / M / 5'9" / 135lbs

Four rounds for time:
Row 500m
Rest 3 minutes

1:51, 1:57, 2:07, 1:59

Ouch.

Comment #101 - Posted by: BC at April 18, 2010 1:55 PM


Did I read that right someone is doubting Speallar after all the previous videos? Your probalby just kidding but thanks for the laugh!

Comment #102 - Posted by: Kevin McClellan at April 18, 2010 2:02 PM

13 min (transitions were very long, had to jog about 50m from sprints to HSPU)

11 Rounds
3 x 30#DB Pull Ups
25m turn around 25m
3 x Bar HSPU

The turn around in the sprints just killed me. It's good for soccer though :)

Comment #103 - Posted by: FinnishCraig m/22/5'8"/155 at April 18, 2010 2:03 PM

M/49/6'3''/195

reg HSPUs for ring HSPUs
8 rounds + 3 PUs

Comment #104 - Posted by: JimL at April 18, 2010 2:08 PM

3 50# Pull up, 50m Sprint, 3 HSPU

13 rounds in 12:08

Rd 1: :37 Rd 5: 1:03 Rd 9: :57
Rd 2: :57 Rd 6: 1:00 Rd 10: :59
Rd 3: 1:02 Rd 7: 1:00 Rd 11: :55
Rd 4: 1:01 Rd 8: 1:01 Rd 12: :55 Rd 13: :48

Had my buddy Curt join me for his 1st WOD. He matched my pace with 40# DB presses and unweighted pull ups. Afterwords some reverse hypers and a 4 mi. run. Maybe it's bc I didn't use the rings but I felt this workout could have had a longer time frame

Comment #105 - Posted by: Casey M/42/170/5'10 Milwaukee at April 18, 2010 2:11 PM

10 1/3 Rounds as rx'd

Love the gymnastic elements!

Comment #106 - Posted by: RossT M/40/5'9"/165 at April 18, 2010 2:12 PM

25m/5'10"/175lbs

Subbed regular HSPU for ring HSPU (don't have any rings), but otherwise as Rx'd.

11 rounds + 3 pullups with 50lbs + 50m sprint

Comment #107 - Posted by: Caleb at April 18, 2010 2:27 PM

81/2 rounds
3x35#wieghted pullup
50m sprint
3xwall handstand pushups

Comment #108 - Posted by: correyg at April 18, 2010 2:34 PM

Nice, Rob!

Comment #109 - Posted by: Denise at April 18, 2010 2:39 PM

age 20 bw 170

10 rounds + 3 pullups
band assisted handstand ring pushups

Comment #110 - Posted by: Chris S at April 18, 2010 2:43 PM

Sidelined with an injury of my right shoulder, Ortho tomorrow, third week of modified WOD's
Physical therapy and modified WOD
Complete as many rounds in 12 minutes as you can of:
5 dead hang pull ups
16 step Kettlebell Swing Walk 1.5 pood
3 Kettlebell snatches with left arm 1.5 pood
5 rounds + pull ups
m/52/217

Comment #111 - Posted by: Pete In Sun City at April 18, 2010 2:53 PM

did sitting db press with 45# db's 6 reps
pullups no weight 6 reps
ran 50 yds

7 rds in 11 min 19 sec.
first 5 rds unbroken 6 and 7th rd pu's broken

Comment #112 - Posted by: brianh178 at April 18, 2010 3:02 PM

cfwu x 3 (+90 pushups, -pullups)

as rx'd
7 rds +3 pullups, +50m sprint

hspus were giving me trouble...

Comment #113 - Posted by: crix (39/5'11"/169) at April 18, 2010 3:10 PM

Third week of Crossfit. battling a minor hamstring strain, couldn't push the sprint too much and had to replace RHSPU with HSPU variations. Also, for the first 4 sets I did 35 lbs dumbbell pullups, 5-6 sets were 25 lbs pullups while the last 3 normal pullups.

9 sets in all, with major variations.

Comment #114 - Posted by: Perry Cox at April 18, 2010 3:14 PM

"McGhee", scaled. Details there.

Comment #115 - Posted by: bingo at April 18, 2010 3:14 PM


Subbed reg hspus for ring hspu rest as rxed

10 round plus 2 pullups

Comment #116 - Posted by: Kevin McClellan 48/M/195 at April 18, 2010 3:15 PM

mod reg hspu

7 1/3 rds

lots of time lost transitioning...oh well, i'll set it up better next time

Comment #117 - Posted by: controlfreak at April 18, 2010 3:27 PM

10 rounds plus pullups plus run

handstands done on paralettes

Comment #118 - Posted by: charbs 185/24/m at April 18, 2010 3:59 PM

9 rounds + 3 pullups. HSPU.

Comment #119 - Posted by: therozfather. 31/M/200 at April 18, 2010 4:02 PM

subbed 2 x HSPU for ring HSPU

10 rounds even

Comment #120 - Posted by: nickPFD at April 18, 2010 4:19 PM

amrap 12:00:
3 50lb weighted pullups (all singles)
archery room run
3 hspu on knuckles (1st 3 rounds unbroken, then mostly singles)

7 rounds in 11:58

amrap 12:00:
3 50lb weighted pullups (all singles)
archery room run
3 hspu on knuckles (unbroken)

11 rounds in 11:55

20 total rounds in 26:28

07 rounds 04/18/2010 (knuckles)
11 rounds 04/18/2010 (regular hspu)

Comment #121 - Posted by: johnathon in seattle 28/5'8/154 at April 18, 2010 4:35 PM

2min Jump Rope.
Bench press workout.
subbed in the following for the WOD
30 pound dumbbell weighted pull-up, 3 reps
10 double unders
3 HSPU's (Nose to floor)

4 rounds and all but one HSPU in the 5th.

3 min rest
50 V-ups
50 Russian Twists with 20 pound dumbbell
50 GHD Sit ups
For time: 11:10

Comment #122 - Posted by: Will 35/M/220/6ft. at April 18, 2010 4:36 PM

7 rounds in 12:10
- sub handstand pushups

Comment #123 - Posted by: Nate at April 18, 2010 4:36 PM

Tried to smash face on driveway (PU bar is mounted to garage...so rings hung over asphalt) and decided not to break self learning difficult maneuver until I had a crash pad handy.
Subbed ring PU with feet really high on a ladder.
10 rounds. Weight was 45 lb plate on ironmind dip belt.

Comment #124 - Posted by: T. Cusack at April 18, 2010 4:37 PM

I subbed a 25 lbs dumbbell and regular handstand push-ups. I wasn't quite getting down all the way on the HSPU's. I think I need some work with just negatives.

6 rounds + PU's + sprint + 1 HSPU

Comment #125 - Posted by: TJ Miller M/22/6'0"/165 at April 18, 2010 4:42 PM

m/21/5'10"/195

modified:
AMRAP in 12 min:
50lb weighted PU x3
10 DU's
3 HSPU

6 rounds + 2 PU

Comment #126 - Posted by: dschmals15 at April 18, 2010 4:46 PM

subbed:
500 meter row
30 1 pood KB swings
30 burpees
1 mile run

Comment #127 - Posted by: thinlizzie at April 18, 2010 4:51 PM

10 Rounds as rx'd

Comment #128 - Posted by: Rambo X 6'2 198 26 yrs at April 18, 2010 4:51 PM

5 Rounds as Rx'd

Comment #129 - Posted by: John M/26/5'9"/195 at April 18, 2010 4:59 PM

I did 15 rounds my 2 sons did 15 and 13 rounds!

Comment #130 - Posted by: Janet at April 18, 2010 5:15 PM

8 rounds

as rx'd except did the HSPU on parallet bars instead of rings

Comment #131 - Posted by: Mark at April 18, 2010 5:28 PM

39M/5'10"/170#

W/U: 250m erg row (0:43); 17 ROM exercises; (strict pull-up, push-up, GHDSU, hip ext.), 1x10.

As Rx: 9.

C/D: 8 mobility drills.

Transition times slowed me down. Haven't done ring HSPU in a long time. Sticking my handstand for the first rep of the first few rnds took a few attempts.

Comment #132 - Posted by: rjf (Since 07-20-07. WOD no. 753) at April 18, 2010 5:30 PM

M/27/175lbs/67"

14 rounds and I got helluva burn on my calf from my ring straps!!!

"It's a long way to the top if you wanna rock and roll"

Comment #133 - Posted by: Carlos Cinco TM 223 at April 18, 2010 5:32 PM

Forgot to put the time for # 125
16:26

Comment #134 - Posted by: thinlizzie at April 18, 2010 5:36 PM

Subbed dumbbell HSPU:

6 rounds

Wasn't really feeling it today.

Comment #135 - Posted by: angstadt at April 18, 2010 5:49 PM

Did Spin class for 45 Minutes.
Good workout

Comment #136 - Posted by: dyagg at April 18, 2010 6:04 PM

m/41/6'0"/192

sub'd HSPU

13 rounds

Comment #137 - Posted by: Jeff H at April 18, 2010 6:29 PM

D & W
@ home
run to far rail and back

W 30# X2 rounds, then 20# for rest
7 rounds

D 50#
HSPU's off squat rack
shoulder pain is getting frustrating as hell
10 rounds + 3 PU's

Comment #138 - Posted by: waderpro at April 18, 2010 7:35 PM

Not as Rx'd

35lb pullups

Parallellette handstand pushups

11 Rounds + 3 handstand pushups

35m/5'9"/165

Louisville, CO

Comment #139 - Posted by: Shawn Bandel at April 18, 2010 8:05 PM

5 rounds + pullups. Subbed wall handstand slow let downs and a few attempts at push ups.

Comment #140 - Posted by: JoshuaM M/28/73"/165# 100210 at April 18, 2010 8:07 PM

sub'd
25 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 handstand push-ups

8 rounds

Comment #141 - Posted by: Bells M/37/6'1"/195 at April 18, 2010 8:07 PM

12 min AMRAP
50lb weighted pullups X 3 reps
double unders x 10
HS wall walk up and down x 3 reps

6 rounds plus 3 pullups

Comment #142 - Posted by: Matt/33/178/69 at April 18, 2010 8:51 PM

M/25/158#/5'7"

Pack - never done ring HSPU

12 min AMRAP

35# PU, x 3
Spring 50m
HSPU x 3

12 rounds

Comment #143 - Posted by: Ransom at April 18, 2010 9:09 PM

Subbed Workout B from norcal qualifiers:

5 rounds and 6 thrusters in 10 minutes (136 reps)

Comment #144 - Posted by: Fosco at April 18, 2010 9:10 PM

50 lb db pullups
25 double unders
3 hspu

8 rounds

Comment #145 - Posted by: Jean-Paul Lara (26/m/5'10/173 at April 18, 2010 9:25 PM

Did HSPU instead of RHSPU
11 rds

Comment #146 - Posted by: Rafael Lopez at April 18, 2010 9:47 PM

rx'd

50lb db pullup
6 burpees
3 hspu using db's for parallel bar

11 rounds + 3 pullups, 6 burpees, 1 hspu

Comment #147 - Posted by: tpd122 m/23/5"8"/167 at April 18, 2010 10:02 PM

M/41/69.5"/175

I was out on a date eating things I shouldn't be eating like hot fudge cake for dessert and doing things a fighter shouldn't do fight night. But still eeked out this WOD...

6x 3 50lb weighted pullups + 3 very badly formed hspu the best I could manage + subbed 10 burpees for the sprint. Mr. Pukee is trying to pay me a visit :P

Comment #148 - Posted by: Bryan de la Puente at April 18, 2010 10:52 PM

Sub'd:

5 strict ring pullups
50 single unders with high knees
3 regular HSPU

8 1/3 rds

Comment #149 - Posted by: gatorhill at April 18, 2010 11:20 PM

7 Rounds (plus pullups & run)

Complete as many rounds in 12 minutes as you can of:

50 pound dumbbell Weighted pull-up, 3 reps
(Dual Pulley 21.25)

Sprint 50 meters
(5 lengths of room)

3 Ring handstand push-ups
(Wall HSPU)

Comment #150 - Posted by: JT at April 18, 2010 11:49 PM

21 / 5'8" / 163 / male

8 rounds

subbed 100m row instead of 50m sprint, and regular hspu (against a wall) instead of rhspu


took too much time running from rowing machine to pullups to wall in my gym

Comment #151 - Posted by: wrestler315 at April 19, 2010 12:16 AM

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 handstand push-ups

8 rounds

Did the pullups on a swing set bar, which had a GIANT diameter

Comment #152 - Posted by: Avi Tevet at April 19, 2010 1:27 AM

subbed five hspu, for rhspu, otherwise as rxd

7rounds

Comment #153 - Posted by: AD at April 19, 2010 1:31 AM

WOW, that hurt...
subbed 50 DU's and hspu's.

10rnds and used another 50 secs to complete number 11

Comment #154 - Posted by: KB 24/5'10/204 at April 19, 2010 1:55 AM

Rx'd

6 rounds, ate all kinds of clock trying to get balanced on ring hspu's, still not very good at these.

Comment #155 - Posted by: amped 35/M/190/6' at April 19, 2010 3:35 AM

climbing sat+sun so no wod today.

Comment #156 - Posted by: ccfeldt at April 19, 2010 3:44 AM

42/m/176cm/73kg

AMRAP12 minutes:
50 pound weighted pull-up, 3 reps
row 50 meters
3 handstand push-ups

8 rounds

First 11 reps HSPUs on push-up holds, head to floor.

Comment #157 - Posted by: Memuc at April 19, 2010 3:48 AM

Warm Up- 5 minutes various jump rope (DUs/One Legs/Running Drills/Regular); Partial CFWU (no pull ups, nor extensions)

Not as RX'd- 11 rounds: first 5 with 50 lbs strict pull ups, last 6 25 lbs kipping; Wall-supported HSPUs (treadmill run between 17 kph and 19.5 kph, still nursing hamstring strain from soccer)

Shara/30/F/68/139- Not as RX'd- 13 rounds+pull ups; All pull ups jumping- no weight, wall-supported not full ROM (but great improvement on HSPU compared to holding wall-stands); Runs between 14 and 17.5 kph- progressively faster

Finished with Ring HSPU work, MU Progression, Ring L-Sits, Hollow Rocks and Supermans

Comment #158 - Posted by: Tim/35/M/70/176 at April 19, 2010 3:57 AM

Subbed 100m row and 5 hspu for 15 minutes.
7rds 3 pullups 100m row.

Also repeated Fridays workout since the hotel I was in had a concept 2. On Friday I did 50 SDHP with 20# DB in each hand. Four 500M rows were much easier on the back and legs.

500M row 1:43.3/1:47.6/1:46.4/146.5

Comment #159 - Posted by: Jim D. 49 M/165/5'11" at April 19, 2010 4:34 AM

33/m/190

12 rounds

Comment #160 - Posted by: MWade at April 19, 2010 4:45 AM

8 rounds +3 pull ups used a band contraption to assist the ring HSPU

Comment #161 - Posted by: allie 39 M 170 at April 19, 2010 6:41 AM

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
20 Double Unders
3 Ring handstand push-ups

As Rxed-
Paul- 5 + 15 double unders

3-1 Wall pushups to Ring Pushups
Gunnar - 5 Round minus 2
Harold- 5 rounds and 2 handstand pushups

3-1 Walls 2 Rounds 30lb/ 2 Rounds 15lb (I couldn't find the 20lb so I gave up and went for 15)
Jen- 3 Rounds and all double unders

3-1 Walls w/ 20lbs
Chris- 3 Full and 17 double

Gravitron -120lbs/tuck jumps/3 incline pushups
Sean- 6 rounds and all tucks

Comment #162 - Posted by: Jenniferg at April 19, 2010 6:47 AM

30 yd sprint
Elevated feet on high box

9 Rounds

Comment #163 - Posted by: ferb44 at April 19, 2010 7:01 AM

53lbKB for pullups
assistance getting my feet in the straps for RHSPU

10 Rounds

Comment #164 - Posted by: Jonblaze at April 19, 2010 7:25 AM

6 rds

Subbed row 100 meters for the sprint
Subbed HSPU for the rings

Comment #165 - Posted by: thetimmy at April 19, 2010 7:40 AM

2010-04-19: 7rnds+3+50+2HSPU. Subbed HSPU with p'up handles, 45lb db.Rnds@:52,1:21,1:18,1:46,1:30,1:43,1:48.

Comment #166 - Posted by: gs at April 19, 2010 7:47 AM

Trying to start a Crossfit streangth bias.
Did some CFSB 3x3 deadlifting, and then a 1x20. Trying to take it easy since im just starting.

did a scaled version of this wod:
-25lbs weighted pullups x3
-15 squats
-5 ring pushups

Comment #167 - Posted by: wyatt22 at April 19, 2010 7:53 AM

M/44/180#

Sub'd regular HSPUs. 8 rounds.

Comment #168 - Posted by: Alan at April 19, 2010 8:32 AM

Subbed wall HSPU

13rds KAF

Comment #169 - Posted by: Wayne at April 19, 2010 8:43 AM

20lb weighted vest
3 pull ups
50meter sprint
3 wall HSPUs
15 rounds

Comment #170 - Posted by: lfudickar at April 19, 2010 8:45 AM

M/48/6'/178

Scaled: AMRAP 12 min
35# DB Pull up
50 Double Unders
5 Hand Stand Push ups

5 Rounds

Comment #171 - Posted by: Richard at April 19, 2010 9:03 AM

5 rounds
Sub'd parallette HSPU for ring HSPU

Comment #172 - Posted by: dubbs at April 19, 2010 9:38 AM

Small Changes:
3x50LB DB PU
5x10m Jingle Jangles
3xHSPU between two step-aerobic steps

11 rounds plus 3 PU

Comment #173 - Posted by: jongb at April 19, 2010 9:57 AM

Small Changes:
3x50LB DB PU
5x10m Jingle Jangles
3xHSPU between two step-aerobic steps

11 rounds plus 3 PU

Comment #174 - Posted by: jongb at April 19, 2010 10:01 AM

Are these WODs really the only exercises that need to be performed for the entire day, or should I also be doing other exercises with these WODs. My goal is to get bigger and stronger but I dont want to lose much speed with my run

Comment #175 - Posted by: ryan at April 19, 2010 10:13 AM

13 rounds + 3 pullups, sprint and 2 HSPUs.

3 25# strict dumbbell weighted pull-ups
Sprint 56 yards (8 - 7 yard shuttle sprints across living room floor)
3 ring HSPUs with head touching floor each rep (bottom of rings 7" from floor, hands to mid throat ROM each rep)


Pullups stayed easy entire time and HSPUs were easy....hard part was catching the straps with my feet. Missed many times - probably could have had another round if I hadn't missed so often. ROM much better than it used to be on the rings; all the full ROM HSPU work on stools really paid off. Soon I will be able to do full ROM (hands to shoulder depth) on the rings too.

Comment #176 - Posted by: Kelly Moore 46/F/5'/114# at April 19, 2010 11:54 AM

AMRAP 12 min

M/09y/52"/064#/YORK
3 Pull-ups with green band
Run 50 m
Handstands
12 rounds + 3 PUs + ran 25 m

F/11y/62"/145# CONNIE
3 Pull-ups with green band
Run 50 m
3 Shoulder presses with 15# dumbells
1 Handstand attempt
13 rounds

F/46y/62"/140# JULIA
3 Pull-ups with green band
Run 50 m
3 Shoulder presses with 10# dumbells
1 Handstand attempt
12 rounds + 3 PUs + ran 50 m

M/41y/68"/160# GEORGE
3 Pull-ups with 30# dumbell
Run 50 m
3 HSPUs with wall and spotters
10 rounds + 3 PUs + ran 50 m

Comment #177 - Posted by: George Hernandez (of Chicago) at April 19, 2010 12:34 PM

m/22/6'2''/180

NOT as Rx'd

AMRAP in 12 minutes of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint (approx.) 50 meters
3 handstand push-ups

11 rounds

Comment #178 - Posted by: AndrewE at April 19, 2010 12:51 PM

24/m/170lbs/70"

SUB: 5 rounds for time of:
50lb weighted pull ups 5 reps
prowler loaded with 50kilos 100ft
hand stand push ups 10reps

15:58

Comment #179 - Posted by: Eric-Clint, Texas at April 19, 2010 1:28 PM

sub'd HSPU and row for sprint
11 rounds

Comment #180 - Posted by: Ryan at April 19, 2010 1:28 PM

SUB 130# pd
SUB ri
SUB ph

9 rounds + (f) ph

Comment #181 - Posted by: Ticotexas M/40/69/150 at April 19, 2010 2:12 PM

8 Rounds 50#, HSPU on wall

Comment #182 - Posted by: xbadamsx at April 19, 2010 2:19 PM

M/47/5-11/195

Sub'd HSPU

11 rds

Comment #183 - Posted by: Rusty at April 19, 2010 2:49 PM

AMRAP in 12 min.:
3-pullups w/50# dumbell
50m sprint
3-HSPU against wall
10 rnds.

Comment #184 - Posted by: surffire at April 19, 2010 2:54 PM

9rds
25# pull-ups
hspu,1st 4 rds with one abmat to reduce depth, 2 abmats for last 5.

Comment #185 - Posted by: JLG m/48/170/5'10" at April 19, 2010 3:20 PM

doing regular hspus and using 40 lb db

8 rounds

Comment #186 - Posted by: CodyS m/16/6'0"/190 at April 19, 2010 3:48 PM

3rds mod cfwu

mod wod
3 50# pull-ups
10 squats (played 4 games of lax over the weekend legs needed some rest)
3 handstand push-ups

AMRAP in 12 minutes
12 rounds

Comment #187 - Posted by: NUcf m/24/5'7"/155 at April 19, 2010 6:39 PM

7 rounds

Comment #188 - Posted by: greg/38m/6'3"/217 at April 19, 2010 6:39 PM

7 rounds

Comment #189 - Posted by: greg/38m/6'3"/217 at April 19, 2010 6:39 PM

m/35/160
subbed 10 tuck jumps for 50 m sprint and 9 hspu for 3 ring hspu
10 rds

Comment #190 - Posted by: J. Galt at April 19, 2010 7:40 PM

11 rounds

20#
regular scaled hspu

Comment #191 - Posted by: Raph at April 19, 2010 7:58 PM

OPT's not up yet, so I did this wod for the AM...

50# weighted dumbbell pullups, hung from legs, 3 reps
50m run (25m out, 25m back, rocks + saucony Type A3's SUCK!!!)
3 handstand pushups (not even gonna try the rings)

12min
13 rounds

Comment #192 - Posted by: Kevin Bania, 28/m/70"/178lbs camp ramadi, iraq at April 19, 2010 8:06 PM

5 Rounds + 1 Ring HSPU Rx'd

Comment #193 - Posted by: Zeb m/29/160/5'8" at April 19, 2010 8:37 PM

sub'd 12' of 20 pushups, 100m spring, 25 4ct flutterkicks
6 2/3 rds at Ridley HS

Comment #194 - Posted by: Ajax at April 19, 2010 10:07 PM

Handstand Pushups in place of rings.

10 rounds and a third. Nice one.

Comment #195 - Posted by: AngeloPell at April 20, 2010 5:04 AM

CFWU as rx

AMRAP/12min
scaled:
3 reg pullups (started weighted 25#)
50 m run
3 HSPU

11 rounds.

Question: is everyone doing CFWU or something else to warm up first?

Comment #196 - Posted by: James T. Noob at April 20, 2010 6:40 AM

10 rounds

subbed 20 pushups as did workout at track.

Comment #197 - Posted by: the polish rifle 26m/5'8/160 at April 20, 2010 8:54 AM

First time for ring hspu.... LOVED THEM!!

Sprints gassed me .... the others were easy for me... had a headache at the end maybe from hanging upside down?

26/M/5'10"/190lb

Comment #198 - Posted by: CSnider at April 20, 2010 9:16 AM

Scaled with 40# DB and had assistance getting me inverted on the rings.

Complete 17 rnds (in drizzling rain)

Comment #199 - Posted by: stryder9 M/36/5'8"/155# at April 20, 2010 10:43 AM

m/47/177
rx'd 9 round. Legs around ring straps for assist on hspu.

Comment #200 - Posted by: Troy at April 20, 2010 10:43 AM

Scaled to "The Pack" - 7 rounds completed
3 X 35lbs weighted pull-ups
sprint 50 meters
3 handstand push-ups

Comment #201 - Posted by: Jason Crocker at April 20, 2010 11:35 AM

scaled to well below the pack:

10# weighted pullups
60 single skips
5 bridged (feet on top of 5' ladder) HSPU

9 rounds

ran 5k before work out 25:12

Comment #202 - Posted by: berts (6/41/180/M) at April 20, 2010 11:52 AM

Cfwu x 2

3 pull ups body weight
Run to garage 20 yards
5 perfect push ups
Run back to pull up bar
11 rds

Comment #203 - Posted by: tpdfish at April 20, 2010 1:55 PM

3 50lb weighted PUs
Archery Room sprints, door to door
3 regular HSPUs

AMRAP 12 min: 9
14 in 20:14

Comment #204 - Posted by: R.Lee_Seattle at April 20, 2010 2:03 PM

31 yom, 190 lbs


11 rounds

subbed regular hspu for ring hspu

Comment #205 - Posted by: Jeff Weltmer at April 20, 2010 2:53 PM

subbed 25# pu's and 5 hspu

9 rnds

1st two rounds at 35#, and realized that wasn't gonna work. I really like this one, def one of my new favs. Maybe I'll be able to do it rx'd one day.

Comment #206 - Posted by: illis m/29/160/5'10 at April 20, 2010 2:55 PM

M/33/5'4"/141lbs
As RX'd
13 rounds plus pullups and runs on 14th round.

Comment #207 - Posted by: Matt Burritt at April 20, 2010 3:39 PM

10 rounds + 3 pull-ups. Sub'd HSPU with 5" pad.

Comment #208 - Posted by: Erik 29/M/76.5"/200 at April 20, 2010 3:55 PM

M/33/142lbs/5'5"

As rx'd
10 rounds

Comment #209 - Posted by: Brandon Burritt at April 20, 2010 5:34 PM

scaled
wt pullups 20#
hand holds (20 sec) for HSPU

9 rounds

Comment #210 - Posted by: marty c 6'/m/240#/47 at April 20, 2010 6:15 PM

26M/5'9"/160

11 rounds in 12:18

subbed regular hspu for rhspu

Comment #211 - Posted by: Rayzor at April 20, 2010 7:36 PM

37M/ 5'9"/ 164 lbs.

What a cool suprise to have my picture posted on the Main Site like that! Thank you to whomever sent it in.

As Rx'ed
13 rounds + 3 wieghted pull-up, 50m sprint, & 1 Ring HSPU.

All pull-ups with the dumbbell held between the ankles and with full ROM - total lockout at the bottom to chin fully over the bar. All were continuous & unbroken, pretty easy overall.

All sprints at sprint speed without stopping.

First 12 sets of RHSPU's unbroken and pretty easy, to full lockout at the top and ears below my hand level on the rings at the bottom. On the 13th round, I suddenly hit muscle failure on the second push-up, collapsing on my head - which kinda hurt, didn't expect that. Re-did that one and got the last one after about 5 or 6 seconds of rest. The 14th round, I almost didn't even get the last one. It took about six or seven tries to just get to lockout at the top. Then tried about 5 or 6 more times for a second one without being able to successfully - almost got it once but hit muscle failure about midway up and fell on my skull again. Ouch.

Then the clock ran out. Was going for 15 full rounds and just didn't make. Gonna have to get stronger, eh?

Forgot to wear long socks and the straps (again) sliced the living daylights out of my front, inner ankle area. And to imagine that the last time RHSPU's were in a WOD, I warned everyone at our Box (the awesome Crossfit RED in Grand Junction, CO) to wear them - or doom on them. Well, doom on my ankles...

Awesome WOD. Honored to have been on the Main Site daily picture. Thank you, Crossfit.

Comment #212 - Posted by: stickler (Adam Winch) at April 20, 2010 10:39 PM

Unweighted pull ups, regular HSPU. 16 rounds.

Comment #213 - Posted by: Mike Honcho M/31/5'10"/170 at April 21, 2010 5:36 AM

3- 50# weighted pullups
15-double unders
5-HSPU (against wall)
7 rounds + PU, DU, and 3 HSPU

Comment #214 - Posted by: Jette 40/M/5'11"/175 at April 21, 2010 9:33 AM

CFWUx1 (after working late)
11 rds (10-15 seconds extra)
HSPU (tried with rings but too hard)

Comment #215 - Posted by: Doug at April 21, 2010 3:07 PM

CF warm up x3 rounds. No pull ups.

Subbed 35lbs for weighted pull ups. Lori subbed 15 lbs for weighted pull ups. HSPU on the wall.

Me- 14 rounds plus 3 pull ups and the 50 meter sprint.

Lori 13 rounds.

Comment #216 - Posted by: Madman75326 at April 21, 2010 4:10 PM

WOD
AMRAP 12
3 Weighted pull-ups @ 18kg,
Run 60m,
3 Hspu

9 rounds

Rom on hspu's has regressed !,getting better by third rep each round,but not good enough !60m runs, out the gym door,back in over assault course to get to wall for hspu's.
before,ribbing,5-3-1 d/l,f/s more ribbing !

Comment #217 - Posted by: Pedro Barrera,Scotland at April 21, 2010 4:58 PM

4/20
Only 5 rds. Scaled to 35# weighted p/u's, 2x25m sprints, & self-assisted HSPU's. Rushed into it w/o proper warm-up. Made the HSPU's harder than I have before, so that was a plus. Fun WOD.

Comment #218 - Posted by: Mike Scott M/43/5'10"/210 at April 21, 2010 5:23 PM

AMRAP 12:

3 strict PU
15 double unders
3 HSPU negatives (this takes a lot of time)

6 rounds in 11:30, didn't go back to PU

Comment #219 - Posted by: dinzy at April 21, 2010 7:21 PM

scaled way down:
pull-ups started at 25 (3), then 20 (3) then 0 (rest)
sprints were 25x2
45# db shoulder press

lost track, ~10 rounds

Comment #220 - Posted by: Callum at April 21, 2010 8:02 PM

Scaled to:
3 x 40lb weighted pull-ups
75 meter run (convenient turn around)
3 x hspu (don't have the chops for ring hspu yet)
9 rounds + 3 pull-ups and most of a run
nice little mix of unpleasantness. When 2 of the 3 exercises are goats for me - WOW!

Comment #221 - Posted by: marcengine2 (m/45/195 at April 21, 2010 9:22 PM

8 Rounds

Had to scale the ring HSPUs. Did one regular HSPU per ring. I know that's a little week but regular HSPUs are a killer for me, so to get maximum work out of the entire workout that's what I did.

Comment #222 - Posted by: Cchurch at April 22, 2010 5:45 AM

Scaled

12mins
3x 15k weighted pullup
50m sprint
55k push press

6 rounds

Comment #223 - Posted by: BarryT at April 22, 2010 5:58 AM

Had to do regular hspus and started with a 50# Weight had to drop down to 35# after two rounds because it was apparent I wasn't going to make it.

10rds 2 pus

Comment #224 - Posted by: tonyz 26/M/185 at April 22, 2010 5:59 AM

Scaled down to 6 regular HSPUs
-doing ring HSPUs in a tree where i cannot lower the rings enough is just not feasible right now. I can get up into the handstand, but the amount of drag created by wrapping my legs around the straps is enough to stop me from pressing out.

6 rounds + 3 Pullups

I do my weighted pullups with a backpack. Today, it broke on round 3. So I had to quickly make a 50# DB and figure out how to hold it mid-WOD. Probably could have gotten a couple more rounds otherwise, but that's okay.

Did some bench press afterwards. Just worked up to 200#x3 to kind of feel things out. I can do more. Thinking about entering a powerlifting competition in August.

Comment #225 - Posted by: Eric Gohl 23/5'10/165 at April 22, 2010 6:05 AM

modded to regular hspu and 10 du for each 50m sprint
9rounds plus 3 pulls and 3 dus

Comment #226 - Posted by: Angelo at April 22, 2010 2:10 PM

performed assisted handstand pushups

15 rds.

Comment #227 - Posted by: al deezy (33-m-155) at April 22, 2010 3:41 PM

@ the sweatbox
used 45# dumbell did not have a 50#
did ring hspu"s with a buddy holding ankles,
rest as rx'd

15 rds

Comment #228 - Posted by: N_Rahim 28/m/150# at April 22, 2010 3:45 PM

8 rounds + 2 weighted pullups, maybe 3 if it was chin to bar

kipped the weighted pullups, head over bar.

25M down sloped driveway and back.

went to 1'' BEFORE bottom of rings using abmats and I self assisted by flexing at the hips on the way up.

Weighted pullups slowed me the most which was a surprise!

Comment #229 - Posted by: JeffChalfant 31/170/5'10'' at April 22, 2010 5:26 PM

used a punching bag bar to do the pull ups, sprinted the indoor straight away, then jogged back to do the hspu.

glorious

lost count of rounds so just did the sequence for 15 minutes

probably 12 rounds

Comment #230 - Posted by: Neill m/20/5'11"/186 at April 22, 2010 5:48 PM

M 36/5'10"/170

3 weighted Pullups
50 M sprint
3 HSPU

7 rds + 3 PU, 50 M sprint
Added 1 round to make up for 50 ft walk to & from sprint area
+ Bench Press

Comment #231 - Posted by: Rholl at April 22, 2010 7:16 PM

23.m.138.65"

as rx'd
7rds(PR)

Comment #232 - Posted by: Francis Vu Nguyen at April 22, 2010 9:07 PM

Hotel WOD, scaled as follows...

Lat pulls 170#
5 Burpees
6 HSPU head to floor

6rnds + 3pu +5burpee +1HSPU

Comment #233 - Posted by: schinizel/m/31/5'9/150 at April 22, 2010 10:17 PM

AMRAP in 12 minutes:
45# DB weighted pull-up, 3 reps
Sprint 50 meters
3 ring HSPU

10 rounds + 3 weighted pull-ups

Used a 45# DB since we didn't have a 50# DB. Ring HSPU done with balance assisted with buddy holding ankles.

Comment #234 - Posted by: Miyagi 30/m/162.6# at April 23, 2010 3:19 AM

30/m/71"/178#/Camp Virginia, Kuwait

CFWU x3
10 rounds even
I did HSPUs with my hands on aerobics steps.

Comment #235 - Posted by: Archer6479 at April 23, 2010 11:26 AM

35 lb weighted pull up x3
sprint 25 yards to tree,
regeular HSPS x 3
sprint 25 yards back to the playground

finished 20 rounds in 12:06...so 19 rounds, I guess.

Comment #236 - Posted by: tucks at April 23, 2010 12:49 PM

5 rounds in 12 minutes of:

25 pound weighted pull-ups, 5 reps
5 burpees
3 standing shoulder press with 155 lbs

This workout sucked. Not because the real WOD was bad, but because I picked horrible subs. Wish I could have done the real thing.

At least I got in a solid run afterwards (almost three miles in ~22 minutes, which is really good for me).

M/25/5'11''/195

Comment #237 - Posted by: Kent at April 23, 2010 12:51 PM

5-5-5-5-5 Press (135-150-165-175-195x4)
WOD, Scaled/Sub'd.
3x40# Weighted Pull-Up
15xDouble Unders
3xHSPU, no kip
12 rds

Comment #238 - Posted by: Josh M/35/74"/198# at April 23, 2010 5:13 PM

cfwu
50# weighted p/u
200m row
2 handstand p/u

7 rounds

Comment #239 - Posted by: Sherwood Sr 49/215 at April 23, 2010 8:47 PM

cfwu
50# weighted pull ups
200m row
3 handstand push ups

7 rounds

Comment #240 - Posted by: Sherwood Sr 49/215 at April 23, 2010 8:48 PM

M/20/6'1"/170

normal hspu's, not ring; otherwise rx'd

7rds+pullups+sprint+2hspu's

Comment #241 - Posted by: ericthered at April 24, 2010 9:11 AM

Subbed:
20# pullups
wall handstand pushups:
10 rds

Comment #242 - Posted by: Drew M/41/5'10"/150 at April 24, 2010 9:15 AM

7 rounds subbed the run with sumo deadlift high pulls and 6 regular hspu

Comment #243 - Posted by: Pacers at April 24, 2010 9:18 AM

Subbed:
20# pullups
wall handstand pushups:
10 rds

Comment #244 - Posted by: Drew M/41/5'10"/150 at April 24, 2010 9:41 AM

hspu on 50# db's through round 7, then on floor.

9 rounds

Comment #245 - Posted by: MikeyPaul/m/28/170/5'8" at April 24, 2010 11:24 AM

ps - 6 ground hspu final two rounds

Comment #246 - Posted by: MikeyPaul/m/28/170/5'8" at April 24, 2010 11:25 AM

as rx'd:

5 rounds

Comment #247 - Posted by: Shawn B. M - 37 - 153# - 5'9" at April 24, 2010 12:07 PM

"Mrs. Miyagi"

AMRAP in 12 minutes:
Pull-up, 3 reps
Sprint 50 meters
3 Handstand push-ups (down to a 3" box)

17 rounds

Comment #248 - Posted by: Miyagi 30/m/162.6# at April 25, 2010 10:19 AM

CFWU
subbed 60 row for 50m sprint, and 3 HSPU for 3 RHSPU
8 rounds + 1 pull up
M/49/196#/72"
Should have done 3 HSPU for ea RHSPU

Comment #249 - Posted by: RB at April 25, 2010 10:24 AM

Completed 11 rounds.

Pull-ups were done without any weight except for the first round where I used 10 lbs. Didn't have any dumbbells.

Sprints were done as prescribed.

100lb OHP was substituted for the RHSPU. Had to clean the 100lbs before doing the OHP.

Comment #250 - Posted by: matt dag at April 25, 2010 3:13 PM

Holy crap Speal, you're a machine. I got 12. Ones like these are not my specialty.

Comment #251 - Posted by: Chris at April 25, 2010 3:56 PM

m/36/5'9/178
CFWU-3 - from home.
8 2/3 rounds. Maybe only 7 2/3. Kristin counting. Tried ring HSPU. Couldn't get. Did against brick column then moved to wall of playset. Used Kaitlyn for weighted PU.
Disappointing. Runt took a bit out of me. JD did good job pushing me on run.

Comment #252 - Posted by: jrm at April 25, 2010 6:18 PM

ewww...

5 rounds:

3X 40# pullup
15 (then 10 for the rest of rounds) burpees
6 HSPU on dumbells

Comment #253 - Posted by: Sean M/25/5'9"/170 at April 25, 2010 10:13 PM

45 minutes of ultimate

20 minute rest

11 rounds, but only two 50 pound weighted pu per rnd

Comment #254 - Posted by: Jross-170lbs-35M at April 26, 2010 11:26 AM

As rx'd

10 rounds + 3 weighted pullups.

Comment #255 - Posted by: Jon/M/28/5'9/155 at April 26, 2010 2:34 PM

WU: 500m row, Agile8
triplet, 3 rnds:
Burgener+10x Hang Sq Snatch 45-65-65
Toes to bar x 10
Superman, R-arm/ L-Leg, L/R x 10/10
couplet, 3rnds:
Benchx10 - 165
1-arm rowx10 - 50

then WOD, AMRAP 12min of:

3xPU with 1.5pood KB
row 50m
3xHSPU on rings

15 rnds (maybe 16, I think I forgot to mark one)

started out too slow. still nursing calf.

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

Comment #256 - Posted by: brian p at April 26, 2010 6:20 PM

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters SUB 100 meters
3 Ring handstand push-ups SUB Ring push-ups

7 rounds + 3 Weighted Pull-ups + 100 meters

Comment #257 - Posted by: Louis Herrera 51 70" 179 at April 27, 2010 1:04 PM

M/38/188/5-10

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups (SCALE to HSPU to 1.5: pad)
9 rnds + 3 Wtd PU.
Avg HR = 75%. Cal= 229. HR delta = 177-134 = 43

Used weight belt for PU, which slowed me down a little but went relatively well.
Splits were:
1- .48 at 65% HR
2- 1.18 at 69%
3- 1.11 at 74 %
4- 1.18 at 76
5- 1.14 at 77
6- 1.18 at 77
7- 1.22 at 77
8- 1.17 at 78%
9- 1.21 at 79%
+ 3 wtd PU. Called it at 11:45.

Felt like a good workout. Better with HSPU but lots of room for improvement.
Afterward lifted with wrestlers, bench and incline. Then to other GYM for lunger 100", 50 swt, and 25 backExt.

Comment #258 - Posted by: Matt A at April 27, 2010 5:13 PM

12 rounds

http://www.extremepullups.com

Comment #259 - Posted by: Mike at April 28, 2010 10:50 AM

11 2/3
Subbed HSPU to abmat, used 40# for pullups.

After front squat WOD. Cashout: GHD SU, GHD Rev Hyp

Comment #260 - Posted by: Apolloswabbie 72.5 209 46 yoa at April 28, 2010 6:58 PM

35yom / 208lbs

Pack, complete as many rounds in 12 minutes as you can of:
35 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Handstand push-ups

8 Rounds

I did this one outside, so I used my backpack, which I stuffed with a bunch of heavy tools. I also did handstand push-ups against a tree. Felt good to get out some frustration from my personal life.

Comment #261 - Posted by: Bphantom at April 28, 2010 7:15 PM

8rx

Comment #262 - Posted by: Jesse Emers at April 29, 2010 4:45 PM

JAS
Complete as many rounds in 10 minutes as you can of:
1 Band assisted pull-up, 3 reps
Elliptical 50 meters
3 Mini rep handstand push-ups
7 rounds


FFC
Complete as many rounds in 12 minutes as you can of:
25 pound dumbbell Weighted pull-up, 3 reps
Elliptical 50 meters
3 mini reps handstand push-ups
7 rounds

Comment #263 - Posted by: jasffc at April 30, 2010 2:28 AM

100418

Complete as many rounds in 12 minutes as you can of:
Pull-up, 3 reps
Sprint 50 meters
Shoulder Press, 45 pound dumbbells, 3 reps
Handstand hold against wall for count of ten

4 rounds + Pull-up, Sprint and Shoulder Press, 2 reps.

Just couldn't get the third rep locked out at the end.

Comment #264 - Posted by: EMelton at May 1, 2010 8:23 AM

I did:

25 pound Weighted pull-up, 3 reps
3 burpees
3 handstand push-ups

10 rounds

Comment #265 - Posted by: Manchild at May 20, 2010 1:24 PM

M/34/177

Complete as many rounds in 12 minutes as you can of:
35 pound Weighted pull-up, 3 reps
Sprint 50 meters
5 handstand push-ups (feet on top rung of smith machine)
9 rounds

95# thrusters, 5 reps on the minute for 10 minutes

rest 8:00

100 push-ups for time
4:19

Comment #266 - Posted by: Chad at June 24, 2010 8:54 PM

7 rounds
unweighted pull ups
regular hspu

Comment #267 - Posted by: dcyn at July 17, 2012 8:52 PM
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