August 26, 2010

Thursday 100826

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

Kristan Clever 19:31, Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.

Compare to 091216.


Enlarge image

Rich M., Chesapeake Virginia.

"The Morning After: Part 1" with Mikko Salo, CrossFit Journal preview video [wmv] [mov]

Dave Lipson prepares for the 2010 CrossFit/USAW Weightlifting Open by CrossFit Again Faster - video [wmv] [mov]

"Things may come to those who wait, but only the things left by those who hustle."
- Abraham Lincoln

Posted by lauren at August 26, 2010 5:00 PM

My WHEELHOUSE!!!!!! I'll hit this one Friday A.M. Day behind right now...I have Test 3 tomorrow. CrossFit Nation!

Comment #1 - Posted by: JD at August 25, 2010 5:10 PM

im not a doctor but i believe it has been proven that the kipping pullup achieves the same amount of work in less time so it makes you just as strong in a more efficient way..... but i could be wrong

I love globo gyms. every night i crossfit i get more and more looks like what your doing is stupid. No, doing barbell curls when you will NEVER EVER actually do anything like that in real life is stupid.

Comment #2 - Posted by: leon at August 25, 2010 5:25 PM

Mikko's the man!! Great interview! I can't wait till next year's games :)

Comment #3 - Posted by: Jesse Baz at August 25, 2010 5:30 PM

barbell curls are actually helpful.. In a climbing trip, I had to carry up my climbing rope while scrambling up (class 3). The easiest way was actually to lift it up (curling it, hammer curl) every boulder.

Comment #4 - Posted by: James at August 25, 2010 5:31 PM

Chalk bans drive me nuts. You can't use gloves for some exercises--dead lift for one.
True story: Doing CF WOD with a wall ball at certain Big Box gym. "Trainer" comes up to me: "You can't do that on a wall over a mirror."
I pause my workout, noting how long I have to stop to talk to "Trainer."
I look around the gym, and it's like a riddle. EVERY wall has mirrors.
"Every wall has mirrors."
Trainer: "well, you'll have to just toss it in the air then."
Eye roll. Sorry making you look bad, man, someone working out hard without paying $80 an hour for motivation...

Comment #5 - Posted by: DAGUNK at August 25, 2010 5:33 PM

Anyone see this Rob Orlando fella in the new Chevrolet brochure?
Apparently he is some sort of strongman or something??*wink*wink*
Pretty cool man. Check it out.

Comment #6 - Posted by: CALMlikeabomb at August 25, 2010 5:36 PM

Is it better to scale the numbers or do assisted lifts?

Comment #7 - Posted by: Mike Myer at August 25, 2010 5:37 PM

@#5 md
lies kipping pullups are just as much a pullup as a strict pullup,and they probably help you more because the help your abs as well as your arms.

Comment #8 - Posted by: travis at August 25, 2010 5:37 PM

#5, #12 - As has already been discussed previously, the kipping pullup and strict pullup are different exercises, much like the strict overhead press and the push press. Kipping pullup tends to be very metabolically challenging while strict pullups tends to be very demanding when it comes to strength and strength endurance. They are different exercises and neither is "better" than the other. They aren't comparable in that manner.

Comment #9 - Posted by: Brent at August 25, 2010 5:43 PM

*sigh*... Oh, big box gyms... What a sham...

Comment #10 - Posted by: SeanV at August 25, 2010 5:48 PM

Kipping also works hip mobility

@#9 I get the same crap at Bally's with the wall balls but the trainers are all fat there so I shoot a look and they head to Dunkins

Comment #11 - Posted by: CR m/29/5'7"/150 at August 25, 2010 5:54 PM

This is not a box gym it is actually a base gym in Southern Virginia. the chalk ban is crazy sailors dont know how to use it properly! Thier Cross fit is mostly made up of Marines from MCSF Regt YUT!

Comment #12 - Posted by: Clifford at August 25, 2010 5:57 PM

Ha,ha. Love these kind of pics, but check out the difference between the "Fitness center" to a CF box or garage gym. There is NO ROOM, just machines or equipment in the "Fitness center" and there is nothing but room in a box. Room to run, jump, squat, push, pull, throw, lift, DROP, bail, clean, snatch, press, jerk and whatever else you feel like doing. That is why I love CF and hate "Fitness centers".


Comment #13 - Posted by: BlackCatX-Fit at August 25, 2010 5:57 PM

What are good subs for HS push ups? And also what is the best way to build strength to be able to do them?

Comment #14 - Posted by: Tyler at August 25, 2010 6:01 PM

#13 very well said Bro!
press : push press ; pullup : kipping pullup... same destination - VERY different route

Comment #15 - Posted by: p90x at August 25, 2010 6:01 PM

@ #19 Subs for HSPU's can be either off a box (knees on box) and putting the hands on the ground. As you get stronger, move your hands closer to the box, therefore getting more upright. You could also do kick ups to a wall and hold for a few seconds. Or if you have access to a pull up bar and rubber bands, you can use one band like you would for assisted pull-ups and then thread the other band through creating a loop on each side to put your arms through and down to the ground while kicking up and wrapping your leg around the original band on the pull up bar. Other progressions are negative handstands against the wall or limiting your range of motion in your handstand by using an abmat (or two) under your head. Don't forget to keep abs tight, lock your arms before kicking up and be looking the other way, not at the of luck.

Comment #16 - Posted by: CTU at August 25, 2010 6:25 PM

"Test 3" Rx'ed

18 squats x 21 muscleups

total 378

Comment #17 - Posted by: quinn McCutchen M/40/146/5'10" at August 25, 2010 6:25 PM

"No, doing barbell curls when you will NEVER EVER actually do anything like that in real life is stupid."

Yeah #6, but we will do handstand pushups?


Comment #18 - Posted by: GG at August 25, 2010 6:29 PM

Maaaaaan..... I was just starting to recover from the towel pull ups!!!

Comment #19 - Posted by: Schro at August 25, 2010 6:37 PM

i am guessing next 3 workouts will be all lifting?

Comment #20 - Posted by: tom at August 25, 2010 6:45 PM

@#7 Sorry, I touched your name and it sent me to your email. I figured it out now. :)

You made me laugh!

Comment #21 - Posted by: Luv-2-run at August 25, 2010 6:48 PM

Great WOD, finally nothing to do with my legs! Gotta say best shape the ol' legs have been in ever. And my vote for picture of the year! Classic..

Comment #22 - Posted by: grant at August 25, 2010 6:54 PM

YO! Where is our 2010 Crossfit games shirt. I want one bad especially the judge's T, that s#!t was awesome.


Comment #23 - Posted by: BlackCatX-Fit at August 25, 2010 6:59 PM

Seriously all that for time? No stop watch required I'll use the calendar.

Comment #24 - Posted by: Murray at August 25, 2010 7:05 PM

all too common. I got kicked out of lifetime fitness once for refusing NOT to use chalk. LAME

Comment #25 - Posted by: Jesse at August 25, 2010 7:12 PM


you might have to get heavy weight overhead which is what i have come to understand is what the hspu simulates.

Comment #26 - Posted by: leon at August 25, 2010 7:17 PM

is kipping allowed on the HSPU?

Comment #27 - Posted by: chris at August 25, 2010 7:22 PM

Mikko is the man!
Very inspirational!

Comment #28 - Posted by: JohnAtl at August 25, 2010 7:30 PM

who needs chalk when using all machines anyway?

Comment #29 - Posted by: thatguy at August 25, 2010 7:32 PM


Overhead, in a hand stand, would be the floor. If you want to simulate lifting weight you should just lift weight.


Comment #30 - Posted by: Perry at August 25, 2010 7:38 PM

Awesome. Rest for the legs.

Comment #31 - Posted by: JSully at August 25, 2010 7:43 PM

quick question - does the "nose to floor" really mean nose to floor, or just very strict form? I'm not sure what is the best way to do hand stand push ups, but I thought a hollow body position is the aim, which might be compromised by looking at the ground and arching the back excessively.

I think I'll just use some dumbells as parallets to get that extra ROM.

Comment #32 - Posted by: harry at August 25, 2010 8:05 PM


Kipping pull-ups reuse some energy from the previous swing.

Dead hangs do not.

Comment #33 - Posted by: Charlie at August 25, 2010 8:07 PM

thats interesting--

it doesnt look like a "big box gym" never been in one of those with flags on the wall. Just doesnt go with the corporate health spa relaxation theme.

this is a legit gym run by a bunch of wussies

And I think the guy with gloves doing preacher curls is just as much of a reason why this pic was posted as the sign in the forefront...

Comment #34 - Posted by: Brendan at August 25, 2010 8:20 PM

Dave, you are legit!

Based on that video of your jerks from the rack, I think Coach B's cue helped you fix any speed issue you may have had. It's gonna be really cool to meet you in Colorado Springs. I'm in the 85 kg wt class.

Comment #35 - Posted by: H E R M at August 25, 2010 8:47 PM

You have to find the mom and pop gyms so you can sneak in a crown royal bag of chalk and hide it in the janitor's closet. That's the way.
I feel bad for the muscle heads doing preacher curls, grow up fellas.

Comment #36 - Posted by: howie at August 25, 2010 8:47 PM

WoW too much test running wild on the comment board today.
As for chalk, it has always been a sore subject for military gyms, lucky I have bodybuilders at Ranger gym in Atsugi that use chalk. @#14 Clifford, can't agree with you more brother, some people do not know the significant impact chalk can have on a WOD. Errrr

Awesome WOD legs still trying to recover from 400m lunge.

Comment #37 - Posted by: jason at August 25, 2010 8:56 PM

You see, the thing about military guys, and especially combat arms such as Marines (Semper) is that they wake up at 0530, run several miles for organized PT, maybe do a couple rounds on the obstacle course (very taxing due to the functional movemets required to complete), and then gear up for a half dozen or so squad rushing evolutions at the fire and maneuver range. After work the guys may go to this gym to do whatever type of lifting and socializing which they actually enjoy.

They may "work out" up to a few times per day as part of their required work schedule, and each of these sessions are likely as hard as the ONE you save up your energy all day for. But we realize that you are tougher because you don't wear gloves.

Comment #38 - Posted by: Greg at August 25, 2010 9:08 PM

6'1, 28, 170
26:10 rx'd. Did it with Graham Holmberg. Thought he was doing butterfly pull-ups out of the corner of my eye but when I looked over he was just ripping off strict pull-ups super fast. That nose to ground standard really slows the HSPU down and makes the recovery between reps that much more diffiuclt.
Great workout and much needed recovery for the legs which are toast after all the squating and mass jump and touches.

Comment #39 - Posted by: Brandon Couden at August 25, 2010 9:15 PM

I've made a lot more friends doing CF for the past 8 month, than I ever did in the mirrored gym over the past 23 years and I happily gave up the mirrors and gloves. Using chalk rocks! No mirrors...well let's just say I actually like myself again. My focus is on my success in my traing, not on how I look.

Comment #40 - Posted by: Bazinga at August 25, 2010 9:17 PM

Guys and Gals...

Sure, for most (myself included), gloves are a little embarrasing. But who know's, maybe they suffer from a sensitive-hands skin condition?...??

And the big box gyms with the machines... no, they aren't CrossFit, but us CrossFitters are a different type of person.

At least the people wearing gloves and on the machines are just that.. not on their couch with a bag of chips. They deserve their respect.

Comment #41 - Posted by: JohnB at August 25, 2010 9:39 PM

# 40 Greg - well said.

Comment #42 - Posted by: ericthered at August 25, 2010 9:41 PM

400m walking lunge=days and days of leg pain - I am still hurting!!

Comment #43 - Posted by: wbnolefan at August 25, 2010 9:41 PM

With regards to the post on July 23rd 2010, which contained the following quote:

"Happy he who learns to bear what he cannot change."
- Johann Friedrich Von Schiller

Schiller was a revolutionary who wrote during the Enlightenment period. This quote is taken completely out of context. This was written jokingly in an "ignorance is bliss" sort of mind set, meaning the average man would be happy if he learns to bear what he cannot change, but great men strive for more. Schiller would want man to continue to fight until the end to achieve what is right. C'mon Crossfit... do your homework.

Perhaps a better Schiller quote is:
"All things must; man is the only creature that wills."

Comment #44 - Posted by: Schiller at August 25, 2010 9:56 PM

What do you think guys like Speal or Mikko, or those guys would say looking at all the arguing and pathetic comments on here? (eg real men dont wear gloves) It staggers me to see some of the stuff that gets said

5'12, 19, 79kg

24:20 rx'd.

Comment #45 - Posted by: RyanShanks at August 25, 2010 10:02 PM

Wow, Mikko kicks ass. I recall an interview with Jeremy Thiel where he said that he couldn't train properly for several months after 2008 games. I wonder if Mikko will be governor of California in 30 years.

I would also like to mention Mikkod coach, Juha. He seems like à cool dude. On the surface he always look so serious but suddenly he can't stop laughing. Dynamic.

And Mikko, if you by any chance read this, get à freaking Buddy Lee!

Comment #46 - Posted by: Carl at August 25, 2010 10:16 PM

16:44 rx.

5'7" 145lbs

Comment #47 - Posted by: Blake m at August 25, 2010 10:36 PM

Hey, I thought crossfit was about being positive, and carrying that positivity out into the world.

Comment #48 - Posted by: Kent at August 25, 2010 10:51 PM

While I don't follow mainsite, and do belong to an affiliate, I always check out whats being talked about on here. Needless to say I am a little disappointed about all the gloves comments. No I do not wear them and yes I used to. I also used to be one of those preacher curl guys in the gym doing quarter squats. But if my buddy hadn't taken a positive attitude with me about what I was doing and taken the time to show me something new instead of putting me down and feeling bad for me I wouldn't be here. I have made huge advances in my physical fitness and at first I was the same way in my feelings towards those that wore gloves and did curls after I started CrossFit. Now I'd much rather focus on my training and see how I can help them and not necessarily change them. And to all the men and women who are in the armed forces, and please don't get mad at me, but I don't think everyone has to get up in arms to defend their fellow soldiers. This is the internet and all and people will say whatever they want. I don't think the men and women who serve in that capacity would be there if they could not take peoples opinions. Why can't we all just get along? Aren't we all just trying to get into a better physical condition?

Comment #49 - Posted by: Matthew Campato at August 25, 2010 11:19 PM

I don't know what to say. I am in the military and I love Crossfit. Chalk is harder to come by in the desert than gloves. I sometimes use moondust as a replacement for chalk.

I do wear gloves occasionally on some lifts. Mainly because I broke my wrist and need the support.

I can't let something as small as gloves keep me from befriending someone or getting a good workout with them. If I can get somebody to try a workout with me, enjoy it, and ask when I'm working out again, then I consider that victory for the cause.

Comment #50 - Posted by: MJ at August 25, 2010 11:41 PM

I'm seriously embarrassed to call myself a crossfitter after reading some of the crap that's being said here. I don't care what method anyone chooses to get in shape as long as they're making the effort to get into the gym and do SOMETHING. Some of you are really losing sight of what's really important here, and that's having a positive attitude and understanding other's differences.

Comment #51 - Posted by: Chris M at August 25, 2010 11:41 PM

^^^^^What he said.

Comment #52 - Posted by: Jake at August 26, 2010 1:26 AM

Subbed inverted pushups on my kitchen table.

F, 35, 5'0


I love doing crossfit at my globo gym. True, I get irritated at the crowds, etc, but I hope other chics will see me getting strong and get their assess off the eliptical like I did.

Comment #53 - Posted by: Lilmama at August 26, 2010 3:00 AM



Comment #54 - Posted by: cosmo at August 26, 2010 3:16 AM

not rx'd

kipping pull ups
hspu to 25# bumper


this is the way I did them last time and I missed the part in the directions where it said strict pull ups

last time 22:35 same sums

Comment #55 - Posted by: Pokey at August 26, 2010 3:59 AM

Imagine Mikko with butterfly pullups...
Then add DU, RHSPU, rope climb etc. I belive that BF PU will be plenty though.

Comment #56 - Posted by: Chris at August 26, 2010 4:03 AM

was in a 'globo' gym yesterday doing cleans on a weightlifting platform using bumpers...

I dropped the bar staight down from rack position and a 'trainer' came over to tell me to set it down easier... wtf?!?!

Comment #57 - Posted by: Mike Gardiner at August 26, 2010 4:23 AM

Strict Pull ups and Head (not nose) to floor HSPU


Comment #58 - Posted by: CR m/29/5'7"/150 at August 26, 2010 4:30 AM


Comment #59 - Posted by: Mik at August 26, 2010 4:56 AM


Comment #60 - Posted by: michael leach at August 26, 2010 4:58 AM

Anyone elses calves fried? I am guessing from the jumps on Tuesday...anyway what is a good strategy to hasten the recovery of my calves?

Comment #61 - Posted by: tom at August 26, 2010 5:03 AM

As rx'd:

Comment #62 - Posted by: Pat King at August 26, 2010 5:24 AM

As rx

24.47 (previous score 42.11)

All the bodyweight workouts lately have made a world of difference In how solid I feel when inverted)

Gone from 2-3 in a row hspu top of head to floor to 8-10 in a row nose to floor

M/27/174 5'9"

Anybody goin to the VELOCITY GAMES in October?

Comment #63 - Posted by: Liverpoolptdean at August 26, 2010 5:29 AM


feet on smith machine for hspu

Comment #64 - Posted by: Matthew at August 26, 2010 5:31 AM

M/50/5'10"/194lb (12th WOD)

Scaled to "The Pack' Brand X (21PU;21HSPU; 15PU, 15HSPU, 9 PU, HSPU) Time 23:33 (Still working on my scaling)(Kipping on PU and head, not nose to floor on HSPU-- just not stong enough, yet)

#24 I Agree! My legs still hurt from the 400 meter walking lunges.

Comment #65 - Posted by: Doug at August 26, 2010 5:32 AM


13:06 Rx'd

Comment #66 - Posted by: Dan Collins at August 26, 2010 6:25 AM


sub'd HSPU with feet on smith machine


Comment #67 - Posted by: Jeff H at August 26, 2010 6:31 AM

a "gym" without a spa.

Comment #68 - Posted by: missy at August 26, 2010 6:35 AM

Crossfit sri ram ashram,India
Guttam-19:32(using 1Abmat for HSPU,kipping Pull ups)
Bachendra-15:43(regular HSPU,kipping pull ups)
Arvind-21:04(using 1 ab mat for HSPU,non-kipping pull ups)

Comment #69 - Posted by: rashmi at August 26, 2010 6:37 AM

30/M/146/ 5'10

Strict Pull ups and Head 2-3 inches From floor HSPU,



Comment #70 - Posted by: SANTI at August 26, 2010 6:44 AM



HSPU were done with the AbMat and P/U strict on first round and then went to band.

Has anyone out there done both crossfit and TRX training? I want to hear from someone who has done both - need pros and cons.

Comment #71 - Posted by: Dreka at August 26, 2010 6:46 AM


Comment #72 - Posted by: RGD at August 26, 2010 6:47 AM


I don't usually do this but the comments lately have had a pervasive "we are better than you" tone and I feel obligated to respond. Think about how you started doing CrossFit. I would wager that for most of us, including myself, we stumbled on this almost completely randomly. Are we now going to turn around and put down other individuals who haven't been fortunate enough to discover all that CrossFit is? CrossFit has changed my life and I feel incredibly greatful and fortunate to have been lucky enough to find it. Putting others down to build yourself up is cheap and easy. We as a community are better than that.

Comment #73 - Posted by: Dan Collins at August 26, 2010 6:51 AM


Scaled to:

15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups


Comment #74 - Posted by: Sandi Trixx at August 26, 2010 6:52 AM


Rx'd - 21:40

Comment #75 - Posted by: Townsend at August 26, 2010 6:56 AM

ok so i just got my first HSPU about two weeks ago. i've been working them into my warm up to try and get better. my question is, i can do this without scaling but will take me forever. is it better to scale them, like down to an abmat to keep the intensity up or do all of them as rx? i appreciate any thoughts and input. feel free to email too.

Comment #76 - Posted by: Raph at August 26, 2010 7:15 AM

rx'd 22:24


First WOD, really tough!

Comment #77 - Posted by: julz at August 26, 2010 7:29 AM

Subbed Split Jerks with 135 lbs for the HSPU. 40:45! Got some work to do!


Comment #78 - Posted by: Mike E. at August 26, 2010 7:42 AM

HSPUs were head to floor...otherwise as rx'd - 18:11

Comment #79 - Posted by: cnc1911 at August 26, 2010 7:45 AM

Interesting video with Lipson. Crazy strong, and seems like a good guy, I hope he does well. At the same time, what's with the specialization training that's infiltrated CrossFit? Should be able to go in there with mainpage WODs and dominate, no? Same with that beast Spealler training for the Games, like everyone else, admitting that he was training his strength weakness.. specializing..

Comment #80 - Posted by: gadfly at August 26, 2010 7:51 AM

18 down to 3. Self-assisted HSPUs with legs on couch, nose to floor.


Comment #81 - Posted by: Chesher at August 26, 2010 8:02 AM

as rx'd


Comment #82 - Posted by: Adam (m/24/5'9"/163) at August 26, 2010 8:08 AM

Head to floor HSPUs

Comment #83 - Posted by: Nick 24/187/5'9 at August 26, 2010 8:14 AM

5'10" / 170lbs.

As Rx'd - 13:35

Comment #84 - Posted by: Quinn Patrick at August 26, 2010 8:20 AM

forehead to floor


Comment #85 - Posted by: ferb44 at August 26, 2010 8:22 AM

i love how "no chalk" and "in the fitness center" are in the same sentence - typical globo gym


Comment #86 - Posted by: josh at August 26, 2010 8:31 AM


Rx'd- 23:15

Comment #87 - Posted by: Marco at August 26, 2010 8:39 AM

2010-08-26: 17:49.HSPU forehead to abmat and pu's both a little sloppy, pu's ub but 18. 19 HSPU.Rnds@1:37,3:51,3:34,3:12,3:09,1:35,:48.
2009-12-16: 21:29.HSPU forehead to abmat, strict pu's,18 HSPU. Rnds@1:53,3:49,4:18,4:15,3:35,2:23,1:14.

Comment #88 - Posted by: gs at August 26, 2010 8:46 AM

17:33 (Pull-ups "strict", HSPU "Head to Abmat")

Comment #89 - Posted by: gb 43/m/71"/185# at August 26, 2010 8:48 AM


Toes on bar @ eye-level; gym only had mirrors on wall. Otherwise RX'd.


Comment #90 - Posted by: jayhawkcf at August 26, 2010 8:53 AM

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

Dead Hang Pull-ups
135# shoulder press


Shoulder press is more "functional" for me.

p.s. Crossfit is great, but don;t believe it's the only way to achieve fitness.

Comment #91 - Posted by: steve_t_47_5'7"_145# at August 26, 2010 9:05 AM

33:00 as rx'd

These variations were much more difficult than the norm.

Also squat snatch 3RM, 140 lbs, PR by 5 lbs

Comment #92 - Posted by: Latham M/30/180 Camp Cropper at August 26, 2010 9:07 AM


Dead hang pull ups all as RX'D with fully locked out elbows at the bottom of each rep.

Rounds 21, 18, 15, 12, and 9 of HSPU: half (11, 9, 8, 6, and 5 reps) were head to floor and half were head to one abmat.

Rounds 6 and 3 of HSPU were all head to floor.

TIME: 22:05


Comment #93 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at August 26, 2010 9:11 AM

18 through 3
rounds of
Last time was 8:46 after 3 mile run

Comment #94 - Posted by: dyagg at August 26, 2010 9:14 AM

I believe I may have done something wrong or maybe just found the two exercises I accel in. But time of 14:03.

Comment #95 - Posted by: Jersd Penner at August 26, 2010 9:24 AM


Wow... Make no mistake I love crossfit and its ideals, but lets be real some people on here have to grow up. Crossfit isnt a type of fitness its just an awesome forum to expose the general public to what real fitness is. Ya globo gyms suck...for us... but maybe some peoples goals and how they enjoy working out differ from are own, and good for them.

Up until 2 months ago I was a globo gym guy and bodybuilder at that. Did i workout as hard as i do now? no. Was I anywhere as fit? no. But the level of commitment i put into my life outside the gym and the sacrifices I made were greater than they are now.

That being said this community rocks! Im addicted for life and im looking forward to everyday and every workout like never before! Keep up the awesome work everyone just attempting crossfit deserves mad props!!

...rx'd 26.37

Comment #96 - Posted by: nk at August 26, 2010 9:40 AM

As RX'ed:


Comment #97 - Posted by: Lex at August 26, 2010 9:43 AM

did this top of head to floor like i was taught at the gymnastics cert.
pullups as rx'd

Comment #98 - Posted by: andy rosenbaum at August 26, 2010 9:50 AM

As rx'd 24:00 (last time 35:00)

Comment #99 - Posted by: gepeto at August 26, 2010 9:51 AM

21:38 rx'd

Comment #100 - Posted by: D. Swan at August 26, 2010 10:12 AM


Strict deadhang pull ups (broke up sets 18 and 15) and subbed Toes on Smith machine bar (broke sets 15 and 12), head to floor HSPU's: 11:05

Comment #101 - Posted by: BillB at August 26, 2010 10:14 AM


HSPU Forehead to floor, Pull Ups as rx'd


Comment #102 - Posted by: William H at August 26, 2010 10:18 AM

as rx'd
-last time: 29:50
HSPU: endurance need to be better on these. I find that nose to floor throws off the body alinement and i makes the HSPUs way harder. That extra couple of inches you have to lower yourself is really hard to push back out of.
PUs:not a problem.

Comment #103 - Posted by: magnus 24/5'8"/160 at August 26, 2010 10:25 AM

29:44 rx'd

Comment #104 - Posted by: Nickosaurus at August 26, 2010 10:33 AM


As Rx'd 24:39

Comment #105 - Posted by: Alan at August 26, 2010 10:59 AM

Rx'd 11:59


Comment #106 - Posted by: Josiah Ertz at August 26, 2010 11:03 AM

TIME: 22:05 **Not as Rx'd.

all dead hand pull ups as prescribed.

HSPU-first 5 rounds were half head to floor and half head to one abmat. Remaining 2 rounds were head to floor.

Comment #107 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at August 26, 2010 11:04 AM

Oops didn't see that the handstand pushups were supposed to be nose to floor, I did head to floor. There were nonkipping handstand pushups.

Comment #108 - Posted by: Josiah Ertz at August 26, 2010 11:07 AM

This was my first crossfit workout, so i went back a couple days to find something that looked less intimidating.

I did thursdays, but i scaled it back.

5 rounds:
30 jump and touch
30 squat
20 situp
10 pushup
5 pullup

25:23 time

You crossfit guys are crazy, and i mean that in the best possible way. This workout whooped my tail, but im already looking forward to tomorrows.

Comment #109 - Posted by: mmiller at August 26, 2010 11:08 AM

A quick tip for those doing handstand pushups, it's not a good idea to do them against a door unless it's locked.

Comment #110 - Posted by: Josiah Ertz at August 26, 2010 11:09 AM

Remember, just because they don't do it your way does not meant they are wrong or not getting benefit from their workout. They may not be getting as much as they can but they are doing something. Be careful, this attitude can be detrimental.

To steve,
A HSPU is more functional and better for you then a shoulder press by any stretch of the imagination.

Comment #111 - Posted by: J-man at August 26, 2010 11:10 AM

24:00 Scaled HSPU (Pike Push Up)

Comment #112 - Posted by: thetimmy at August 26, 2010 11:14 AM

chalk is gay, if you need to to lift your weak

Comment #113 - Posted by: Adrian Martinez at August 26, 2010 11:16 AM

16:05 PR

HSPU's head to floor, pullups as rx'd; I guess the occasional non-kipping pullup is probably good for variety's sake. Avg HR 165, peak 175. At Pioneer Park, Santa Maria on a playground structure, and a small partial wall in the BBQ pit. Nice job Doug.

Comment #114 - Posted by: mas 53/M/155 at August 26, 2010 11:17 AM

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

time 43:12
last time 31 something.

Ok so I sucked up the HSPU's BUT.

Ok I scaled the frist of it. I did the 21,18,15 to a 2inch piece of foam, working my form, My left shoulder was killing me for a wile. I was working my form and hand placement. The foam was to easy, but I was ending on my head going to the floor. I tried to kip out bot it hurt my shoulder to do it so i only kipped out of 1 rep.

After all this struggle I gutted it out and started doing singles to the floor from rep 12. And the further I got the more confident I got and better I did. I was able to do 2s and a couple of 3's, I got the last set of 3 in a row.

I also had to talk to a customer in the middle of it which I got mad about and ity almost blew the workout for me. But I got mad and kept going.

Yea my time sucked regardless of the interuption. Yea I scaled the first of it. BUT I got real HSPU's again for reps. Real glad for that.

Pullups good. I broke the 21,18. Reps 15 to 3 unbroken.

Comment #115 - Posted by: NikNichols42yo 5'7'' 165lbs at August 26, 2010 11:17 AM

As rx's 15:30

with a boot on right foot 6 weeks into broken 5th metatarsel! Cant wait to get this damn boot off! x-ray next week

31 yrs old, 165lbs

Comment #116 - Posted by: keith mchugh at August 26, 2010 11:21 AM

12:20, feet propped on ladder rung.

Comment #117 - Posted by: ScottMacArthur at August 26, 2010 11:21 AM

15,12,9,6,3 of k. pull-ups, 15 & 12 1 min. HS hold, 9 40 sec., 6 30 sec., 3 20 sec.


Comment #118 - Posted by: The Anaconda at August 26, 2010 11:22 AM

Any thoughts on the benefit or non-benefit of doing percentage workouts? Lifting weight based on a % of your max

Comment #119 - Posted by: Cory at August 26, 2010 11:27 AM

warmup--active stretch
cfwu 3x10
kip pullups//smith machine toes--15:01--consistent work thru out
30 dips//pus

Comment #120 - Posted by: budd 51 5'9' 170 CF 1206 at August 26, 2010 11:27 AM

Any thoughts on the percentage workouts where you take a % of your max and do that and the % gradually moves up?

Comment #121 - Posted by: Cory at August 26, 2010 11:28 AM

Mod w/JPU and #32 standing db press. Arms weak...
Total: 18:03 PR
Try for 35# next time/break up sets

Comment #122 - Posted by: Phoenix at August 26, 2010 11:35 AM


As Rx'd - 32:27

Much less assist on HSPU this time and it beat me up the first couple rounds. Making progress every time.

Comment #123 - Posted by: WJC at August 26, 2010 11:37 AM


Completion, yet all sets broken (even 3's)... upper body broken as well.

44:00 (ouch)

Comment #124 - Posted by: TBlack at August 26, 2010 11:47 AM

19:04 rx'd

Comment #125 - Posted by: BH2 m/31/5'9/178 at August 26, 2010 11:48 AM

10min37 as rx'd shoulers are toasted

Comment #126 - Posted by: 11381/29/m/5'7/155 at August 26, 2010 11:51 AM

I am in the military and work out in a military gym and it seems like they encourage the use of chalk

Comment #127 - Posted by: James at August 26, 2010 11:57 AM

15:57 RX
5.8" 155#
CrossfitRX Atlanta GA

Comment #128 - Posted by: Kelly Levens at August 26, 2010 12:01 PM

I truly can't get over how closed-minded, judgmental and childish some of you are. Who really f'in cares if someone chooses to wear gloves while working out???? Does it really impact your life to the point that you feel the need to ridicule that person (behind their back, I might add) wearing them? If that is the case, you have a truly pathetic character and life. I think that instead of working on Crossfit, you may need to work a little harder on becoming a better person.

I remember when I started Crossfit, there wasn't a demeaning attitude towards people who worked out in mainstream gyms, rather there was an attitude of wanting to be an educator about overall fitness as opposed to focusing on muscle mass. Most Crossfitters that I knew in the past were educated enough to realize that most people won't enjoy Crossfit due to its high-intensity. Many people just don't want to push themselves that hard because they don't enjoy the pain. They also don't reap the benefits, but they are ok with that.

The direction that the community has taken lately (obviously, there are exceptions) makes me very happy that I don't go to an affiliate and that I didn't open a box of my own (which I wanted to do). I would never want to associate with people who have such condescending attitudes towards people that they are only able to judge from the outside. "Oh!! He is wearing GLOVES to workout - what a D-bag!!!" Maybe that individual is wearing gloves because they have a skin condition that causes great irritation when they do repetitive movements with weights?? I know I have hand eczema and frequently wear gloves for protection. But, I guess that makes me a non-Crossfitter, right??

The funny thing for me is to see how the crowd mentality sets in with this community. If Coach came out and said that he thinks gloves helped achieve a high level of fitness, then everyone would start wearing them even if they didn't necessarily like them. Not to mention that most of you would start to ridicule other for NOT wearing them!! (Obviously there are exceptions to this statement). Another funny point is that most of you were "that guy or girl" in the picture at some point, before you found Crossfit. But now, you think that just because your gym doesn't have mirrors, that you are inherently better than everbody else. Pathetic.

Whoever said that you should be reaching out to these people to find ways to make them more physically and functionally fit was exactly right.

Why not try to be an Ambassador for fitness rather than a Bigot??

Comment #129 - Posted by: bigD at August 26, 2010 12:05 PM

Subbed feet elevated pushups (3' high) for hspu

Comment #130 - Posted by: Vlad at August 26, 2010 12:06 PM

As Rxd

Comment #131 - Posted by: Jonblaze at August 26, 2010 12:12 PM


Crown of my head to the floor on hspu.
Pullups as Rx'd:

Comment #132 - Posted by: upstatesooner at August 26, 2010 12:17 PM

age 20 bw 170

did crossfit football workout

AMRAP in 15 mins of:
5 hang power cleans (135#)
7 supine ring pullups
9 box jump (24 in)

11 rounds + 3 hpc

Comment #133 - Posted by: Chris S at August 26, 2010 12:18 PM

Can't really find a good example of the standard for HSPU on the site.. It is still consideredd RX'd if you lean on a wall for balance, yes? and what is the standard for width of hand seperation?

I've been doing these for 7 months now, and realize that I really never looked into this. Thanks all

Comment #134 - Posted by: Z at August 26, 2010 12:22 PM

noggin to a 5" pad, hands on dumbells
pull ups rx


Comment #135 - Posted by: Phil C 49/160 at August 26, 2010 12:23 PM

Since it's getting put out there, I feel like I need to say something. I'm a Crossfitter, a combat soldier, work at a Snap Fitness in Pearland, and am one of those "Trainers"- for those who think it's funny to put it quotes- with a B.S. in Human Performance from UHCL who also interned at Crossfit Bay Area and helped coach two Olympic lifters.

With confidence, I can say that I'm probably on the upper end of the knowledge base in terms of human movement compared to some of the "hard core" Crossfitters and I get a little insulted when I see some of the comments from the few around here.

Bottom line? As good as the Crossfit program is, I gotta eat. I make good money doing what I do at Snap Fitness and I have a good relationship with our members. And I train, I expect just as much out of my clients as you guys. I've made 300lb muscle heads throw up and laughed the entire time.

Maybe, in some cases, we're not so different?

Comment #136 - Posted by: SSG Jason White, U.S. Cavalry at August 26, 2010 12:27 PM

#109 J-man:

Please explain why "A HSPU is more functional and better for you then a shoulder press by any stretch of the imagination"

Thank you and I wish you success in your CF efforts.

Comment #137 - Posted by: steve_t_47_5'7"_145# at August 26, 2010 12:28 PM

as rx'd: 21:24

Comment #138 - Posted by: Kevin - m/38/6'/190 at August 26, 2010 12:42 PM


HSPU is a superior exercise for several reasons: it requires greater effort overall and also improves proprioception. By design, it lends itself to greater strength gains, better balance and spatial awareness, and in the long run a healthier shoulder.

Comment #139 - Posted by: SSG Jason White, U.S. Cavalry at August 26, 2010 12:50 PM

35 yom 210 bwt

mobilty wod

deadhang pull-ups
hspu to abmat
time 21:45 (new pr and new depth on hspu)

Comment #140 - Posted by: brian t at August 26, 2010 12:54 PM

17:25 as rx'd

guess what? im 16...

Comment #141 - Posted by: NENE at August 26, 2010 12:58 PM

For time:
15 Pull-ups
15 80lb press
12 Pull-ups
12 70 lb press
9 Pull-ups
9 50 lb press
6 Pull-ups
6 50 lb press
3 Pull-ups
3 50 lb press
pull-ups are "strict" or non-kipping


Comment #142 - Posted by: avitevet at August 26, 2010 1:03 PM

37:22 Rx'd

Comment #143 - Posted by: Zeb m/29/5'8"/165 at August 26, 2010 1:19 PM


Hooked feet on bar at about eye level.

Comment #144 - Posted by: John m/41/68"/165 at August 26, 2010 1:34 PM


as rx: 24:29

Comment #145 - Posted by: jnel at August 26, 2010 1:38 PM


Scaled HSPUs to "standard" HSPUs: 33:24

Scaled all HSPUs to feet on bar:

Comment #146 - Posted by: Ben S at August 26, 2010 1:43 PM


HSPU head to floor not nose to floor.

Comment #147 - Posted by: Nipur at August 26, 2010 1:45 PM

It never fails. For every exercise program out there (and diet for that matter), there are always the "snobs" who believe that their way is the right way and everyone else is WRONG WRONG WRONG. It's really nice to watch the videos of guys like Mikko, the best of the best, who are very down to earth and humble. These guys truly represent the Crossfit community, and this is the example I choose to follow.

My $0.02.

Comment #148 - Posted by: BK at August 26, 2010 1:46 PM

But, I did bfly on the PUs...Didn't see the no kipping til just now.

Comment #149 - Posted by: BryanB. at August 26, 2010 1:58 PM

Enough smack talk, okay. Most of us were in a big box gym before Crossfit.

Comment #150 - Posted by: TLD at August 26, 2010 2:03 PM

Head to ground.

Comment #151 - Posted by: Jonblaze at August 26, 2010 2:05 PM


WU: Med ball games, lateral stick jump and roll under 10 reps
WOD: AMRAP 5 min 5 push ups ground clap, 10 situps, 15 squats
Then; 1 min max burpees rest 1 min do burpees 1 min

Result: 4 rounds 9 situps. 14 burpees + 13 burpees

Cool down/ SB:
Bench press 5 x 3 at 60 kg , shoulder press 2x3 at 40 kg

Comment #152 - Posted by: Johan S at August 26, 2010 2:16 PM

I thought it was Rx'd... I did HSPU to my head. strict PU


Comment #153 - Posted by: Hossink M/39/5'8"/160 at August 26, 2010 2:16 PM

as rx'd

Comment #154 - Posted by: Troy at August 26, 2010 2:17 PM

re: #135

Thank you for your response - I can shoulder press 185#, but I only weigh 143# (today).

I am looking for strength gains along with skill improvement; how will HSPU increase my shoulder strength?

p.s. THANK YOU to you and all MIL and LEO who defend our freedom every day.

Comment #155 - Posted by: steve_t_47_5'7"_145# at August 26, 2010 2:22 PM

@ #6:

I used to think the same thing about curls. Then I had a baby...

I never did preacher curls, but I gotta say that lifting and adjusting a baby in your arms is a lot like a bicep curl.

Comment #156 - Posted by: Juan at August 26, 2010 2:23 PM


As Rx'd:


That was awesome. I actually didn't know if I would finish, changing the ROM to nose made a big difference but I was surprised how strong I felt. And no kipping on the PU's made them harder as well. Very challenging. Thank goodness for rest day tomorrow.

Also did Power Clean: 3x3
155-175-185 (PR) Feeling much more snappy in the cleans as well. Thanks K-star for helping me mobilize myself.

Comment #157 - Posted by: Jordan D. at August 26, 2010 2:32 PM

HSPU to top of head.

I just read about the tests... LOVE IT!!

Comment #158 - Posted by: Old_man at August 26, 2010 2:36 PM

There whole chalk/glove thing is kind of ridiculous. I never use gloves and hardly ever use chalk, do what works.

To #152 - stever

Impressive numbers on shoulder press. Realistically all your shoulder gains are gonna be challenging at this point since you are much closer to your genetic potential. Body weight movements will improve core strength and stability to aid in moving weights overhead, additionally they help the health of your joints which is beneficial for your heavy pressing. Naturally it is also an almost identical movement so will get some benefit from it, add some weight to it and you will definitely get some benefits.

Comment #159 - Posted by: Brant at August 26, 2010 2:38 PM

Did kipping HSPU; dead hang Pullup

Comment #160 - Posted by: robert kerr at August 26, 2010 2:39 PM


Did this WOD as head to floor -nose to floor hurts my neck & I've read/was told nose to floor is considered BAD form. Pull ups as Rx'd


First time I've beaten the elite crossfitters. But, on the other hand this is almost a pure strength WOD. And I doubt strict form pull-ups are in their wheelhouse.

Comment #161 - Posted by: Nick J. at August 26, 2010 2:43 PM

26min. Had to run back and forth from gym to pull up bar. Also had to gib gab with the pals.

Comment #162 - Posted by: Jdude at August 26, 2010 2:45 PM

dead hang pullups
Press up with feet elevated 36" (bent at waist)

Comment #163 - Posted by: Jim S at August 26, 2010 3:05 PM

I don't understand "nose to floor" there is no demo video so i did it on the rings. I only got to rep 15 on the second round of HSPU and I could not push no more so I subbed ring dips instead 28:28

Comment #164 - Posted by: James Cebedo at August 26, 2010 3:05 PM

That many HSPU without scaling would take me forever. Struggle immensely with any overhead press.Feet on smith machine bar. Nose to floor.
Strict pullups.

Comment #165 - Posted by: Dan at August 26, 2010 3:08 PM

By the way HQ, when you post a pic. like today it stirs the drink.....
Know what I mean?

Comment #166 - Posted by: Dan at August 26, 2010 3:16 PM

Did 3 of the 5 fitness "tests" today.

tabata squats and MU's: 18 and 13

DL and HSPU's: 425 and 20

Clean and Jerk: 145lbs.

Comment #167 - Posted by: guitarman29 at August 26, 2010 3:22 PM

26:53 rx'd

Comment #168 - Posted by: B-Mo M/6'/197/33 at August 26, 2010 3:27 PM

Scaled to 15-12-9-6-3

Started by trying reg pullups and was able to do the first 15. I realized that hands and grip were shot, so I stopped the clock, got a band, reset time and started over.

Band assist pullups, hspu's- 8:44

Pullups have a long way to go- frustrated.

Comment #169 - Posted by: Thinlizzie at August 26, 2010 3:36 PM

36:37 with head to ground instead of nose

HSPU = Super Goat

Comment #170 - Posted by: TonyZ M/25/185 at August 26, 2010 3:37 PM

15:41 as rx'd

36 yrs 150#

Comment #171 - Posted by: Matt D at August 26, 2010 3:40 PM

Vaughn in Jackson M/43/165/5'8"


I used the puzzle mats I have to assist me with the HSPUs. Some of you may find this useful-- Two of the usual sized puzzle mats are one inch. I stacked up 6 at first and as the reps go down I start removing a mat or two. This helps me finally get to the floor by the last couple of sets. And yes, it is head to floor for me too. I find it 1) bad for your neck to strain your head up to put your nose on the floor and 2) head-to-floor allows for better balance.

Comment #172 - Posted by: vaughn at August 26, 2010 3:43 PM


W/U: outdoor bike ride, 5.5k (casual pace); ROM exercises, 20x each.

As Rx: 11:36.

New PR by 1:17. These two exercises are definitely strengths of mine, but the fact that my time is so low has me second guessing my form. The reps are all there, as I cross off the sets as I go. And I can't imagine how I'd inadvertently cheat ROM. But seeing Clever and Holmberg in the 19 range has me thinking I did something wrong.

Comment #173 - Posted by: rjf (Since 07-20-07. WOD no. 851) at August 26, 2010 3:49 PM

I sent this pic in. I didn't think it would get the response it did. I wrote a post earlier, but it was apparently censored due to the language I used.

Yes, it's a base gym. I posted it because I thought the sign was funny - and that's where it ended for me. I guess we tore up the gym with chalk and I thought others would have had a similar experience to laugh about. Again, that's where it ended.

I'm not an "us vs. them" guy. The guy with the gloves on that people made fun of... I work with him and is is a real-deal American Bad A##. The kind of guy who you want defending this country.

When I first started CrossFitting a few years ago, I was impressed that every gym I went to seemed to operate without pretentious jerks. There are obviously a few out there.

The guys who work out in this gym, machines or not, are the Coastguardsman, Marines and Sailors that get there in the am to ready themselves for the mission. Machines or not, there are dudes in there that can wipe the floor with a lot of us CrossFitters. I can't stand comments like "when is a curl actually used." Who cares dude? That guy carries a gun for a living and is willing to die to keep this country safe. If that makes him do his job better, for whatever reason, then so be it.

Even if this was a "Globo" gym, WHO CARES? Aren't we confident enough with our CrossFit that we can just go about our training because there is inherent value in the system? Or do we need to take stabs at the rest of the world because we aren't really confident in it at the end of the day?

I'm really disappointed by the negativity - I thought lack of pretentiousness was something that sort of defined CrossFitters.

I mix CrossFit with "big box" weightlifting. Why? Simply put, because when you deal with bad guys, you better have some animal strength too.

I appreciate some of the more intelligent responses out there.

Comment #174 - Posted by: Rich M. at August 26, 2010 3:49 PM


My mistake- I didn't notice the note about the pullups being dead-hang until after the workout, so I kipped.


Comment #175 - Posted by: Eric E at August 26, 2010 3:50 PM


previous 20:42 did forehead to floor HSPUs for both workouts

not sure how I got a better time then the games competitors.

Comment #176 - Posted by: quinn McCutchen M/40/146/5'10" at August 26, 2010 3:50 PM

19:46. Head to abmat.

Comment #177 - Posted by: therozfather. 31/M/197 at August 26, 2010 3:51 PM

Ok, hspus are my number one goat. I subbed all the hspu rounds for 6 hspus including the last round. Dead hangs alright, alternated wide grip palms out with narrow hands in. time 31:19.

Comment #178 - Posted by: Smithy/m/50/5'10"/166 at August 26, 2010 4:03 PM


head to abmat HSPUs.

Loved the dead hang pullups!

Thanks HQ for all you do!

Have a great rest day all!

Comment #179 - Posted by: Ronnieboy at August 26, 2010 4:04 PM

#109; 135; 157

Thank you for your explanation(s) of the functional benefits of HSPU relative to Shoulder Press; and to a lesser degree, Shoulder Press at weights greater than BW.

I have always done HSPU when rx'd by Coach, but they are easy for me and I wanted to go a little heavier today. I also did the dead hang Pullup with 20# pack. Not trying to boast, I stink at alot of other aspects of CF.

Happy Rest Day

Comment #180 - Posted by: steve_t_47_5'7"_145# at August 26, 2010 4:05 PM


head to "abmat"

Comment #181 - Posted by: Marky Mark at August 26, 2010 4:07 PM

40:33 as Rx'd

Comment #182 - Posted by: cody h at August 26, 2010 4:09 PM


As rx'd

Comment #183 - Posted by: Brandon Burritt at August 26, 2010 4:13 PM

30:18 as rx'd

Comment #184 - Posted by: c-blue m/31/145/5'5" at August 26, 2010 4:25 PM

18 min. 28 sec.

Comment #185 - Posted by: sean peters at August 26, 2010 4:28 PM

Damn, didn't write this one down before heading to the gym so missed out the last round of 3 by mistake.
Subbed inclined (feet about a foot higher than my head) ring pushups for HSPUs as I still can't do them, need to sort that out.



Comment #186 - Posted by: JonK at August 26, 2010 4:42 PM

form on hspu sucked, but i got thru way some of them were rxd
back grip pullups all unbroken


Comment #187 - Posted by: controlfreak at August 26, 2010 4:48 PM


all kipping pull-ups
for HSPU: 1/2 band-assist HSPU to 5" board stack + 1/2 floor push-ups for all but last set of 3 (HSPU)


Comment #188 - Posted by: mom to five at August 26, 2010 5:09 PM

pull-ups used green band
pike push-ups off tallest box



Comment #189 - Posted by: toby d at August 26, 2010 5:10 PM

Scaled down to skip the first two rounds: 15:21


Comment #190 - Posted by: mikeyb m/49/178 at August 26, 2010 5:16 PM

Did it. Didn't time it. (Got interrupted by a contractor giving a bid) Dang it if my nose isn't long enough!

Comment #191 - Posted by: Thatcher M/43/5'10"/194 at August 26, 2010 5:27 PM

I guess both of my attempts at posting comments were censored. I really don't get this. The second one wasn't even offensive.

Comment #192 - Posted by: Rich M. at August 26, 2010 5:28 PM

22:16 with broken sets from the beginning, but added two sets of 6 HSPU's and three sets of 6 PU's @ the end after the original Rx

Just started Xfit about a month ago so HSPU's arent greatest form but improving at an amazing rate...

not to mention i have to workout at the YMCA(which can blow my whistle) so i have to wait, and run across the whole gym to find a wall to handstand

Comment #193 - Posted by: Cody at August 26, 2010 5:29 PM

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU to 3” stack, 5 pull ups, 5 ring dips per round

HSPU with feet on rack assist
Foam roll after
Compared to 091216: 15:58

Comment #194 - Posted by: Sesoku at August 26, 2010 5:42 PM

M 33 160 6'1

31:43 rx
not pr

Comment #195 - Posted by: nathan barnett herrera at August 26, 2010 6:00 PM


This is my first post.. Started Crossfit about 4 mths ago from MMA/Muay Thai training and I'm totally addicted. Have never felt this good.

13:20 As rx'd

Comment #196 - Posted by: Jason Ritchie at August 26, 2010 6:07 PM

As RX'd: 15:13

Comment #197 - Posted by: Dennis M/26/6'0/190 at August 26, 2010 6:09 PM

Head to floor
Terrible performance

Comment #198 - Posted by: justaman - liberty, sc at August 26, 2010 6:14 PM

21:06 as Rx'd...tough WOD. Should have known that based on Graham H's time huh?


Comment #199 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at August 26, 2010 6:19 PM

as rx'd:


Comment #200 - Posted by: Ken Mitchell at August 26, 2010 6:20 PM

Mod HSPU (heels over dip bar): 16.33

Comment #201 - Posted by: M. K. Honcho M/31/5'10"/180 at August 26, 2010 6:27 PM

22:22 as Rx'd

Comment #202 - Posted by: ScottH 42/6'2"/195 at August 26, 2010 6:28 PM

Subed pushups for hspu. 24:38

Comment #203 - Posted by: tom at August 26, 2010 6:29 PM

scaled to 15,12,9,6,3
kipping pullups
asst hspu

could have done full wod, not enough time plus very crowded weightrooom.

Comment #204 - Posted by: em :) at August 26, 2010 6:31 PM


How will you make strength gains doing HSPU was the question, just to reiterate.

A very good question. It really depends of the type of strength we're referring to. If we're talking about increasing the amount of weight can move, then the shoulder press will certain be the better exercise. However, imagine shoulder pressing a weight that is vertical versus horizontal. The glenohumoral joint is challenged to a greater degree, hence the joint because stronger and healthier.

I'm going to contend that developing a HSPU will actually improve your strength in a shoulder press movement to a greater degree than simply doing shoulder press.

Comment #205 - Posted by: SSG Jason White, U.S. Cavalry at August 26, 2010 6:31 PM

Oh, almost forgot:

Male 34 190 70"


Kipping Pull-ups for practice
Shoulder Press 95#


Comment #206 - Posted by: SSG Jason White, U.S. Cavalry at August 26, 2010 6:34 PM


pull-ups were slow from WOD done at PT this morning

Comment #207 - Posted by: Jon-David at August 26, 2010 6:39 PM

D @ 29's w/ Gage pushing
scaled HSPU to 2X5 + 10 bumper
shoulder survived PT is working!

Comment #208 - Posted by: waderpro at August 26, 2010 6:40 PM

22:11, with assistance on the HSPU's, in the form of heels hooked onto bar above

The skill was in nailing down the balance, since I didn't have a wall behind me, and then taking the legs out of certain reps.

HSPU's are a massive goat for me, but this is the approach I took to teaching myself to dip once more, and subsequently muscle-up, after an injury two years ago. Over time I became able to steal increasing numbers of honest reps.

I snuck a few good ones in there today, in an otherwise wildly dishonest workout.

Comment #209 - Posted by: TRN III at August 26, 2010 6:41 PM

needed assistance from 12 on down..did pushups for the last three sets...pullups were very solid.

Comment #210 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at August 26, 2010 6:45 PM

to be clear, HSPU's need assistance, pullups did not..sorry for the double post.

Comment #211 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at August 26, 2010 6:46 PM


Fun workout!

Comment #212 - Posted by: james.patrick [M/48/66"/135] at August 26, 2010 6:56 PM



Comment #213 - Posted by: amped 36/M/195/6' at August 26, 2010 7:09 PM

short WU (late from work)
(last time did 5x5 squats before WOD)

strict overhand PU's, chin over bar
HSPU's on parallettes, forehead to ground

16:55 rx'd (3min PR)


Fell away from wall on lots of HSPU reps, but locked out before falling. 2 reps at a time on HSPU's in later rnds, pullups unbroken or 2-3 sets/rnd. Didn't touch the floor on all HSPU reps, parallettes about 4" high.

Didn't realize I was on such a blazing pace, next time all HSPU reps with feet touching wall and nose to floor, no parallettes.

Then did bent over rowsx5: 135-185-205-225

This cycle played to all my strengths, I'm scared of what's to come this weekend! My guess: running and weightlifting.


Comment #214 - Posted by: brian p at August 26, 2010 7:13 PM


Comment #215 - Posted by: Libbie at August 26, 2010 7:37 PM

as rx'd: 36:45

Comment #216 - Posted by: jamie/31/m/175/5'11" at August 26, 2010 7:40 PM


used one foot inside a ring to hold up in the hand stand position


not easy doing HSPUs after a day of muscle ups haha!

Comment #217 - Posted by: Eric-Clint, Texas at August 26, 2010 7:57 PM

28:59, hspu done to head not nose

Comment #218 - Posted by: Raph at August 26, 2010 8:14 PM


(scaled to my level of fitness)

21 strict pull ups
21 HSPU to a 6" stack of books
18 strict pull ups
18 HSPU to a 5" stack of books
15 strict pull ups
15 HSPU to a 4" stack of books
12 strict pull ups
12 HSPU to a 4" stack of books
9 strict pull ups
9 HSPU to a 4" stack of books
6 strict pull ups
6 HSPU to a 4" stack of books
3 strict pull ups
3 HSPU to a 4" stack of books


About a month ago I couldn't do a single handstand. I am proud of my progress!

Comment #219 - Posted by: Bill Gibson at August 26, 2010 8:19 PM

subbed 95 shoulder press for HSPU's

Comment #220 - Posted by: DOPP at August 26, 2010 9:08 PM

20:30 HSPU's could use slightly better form but pull-ups were 100% dead hang.

Comment #221 - Posted by: DavisBenDavis at August 26, 2010 9:11 PM


as rx'd

Last Time/PR

Comment #222 - Posted by: Francis Vu Nguyen at August 26, 2010 9:11 PM

16:48 as rx'd

Comment #223 - Posted by: TRIPKASE m/37/5'7/160 at August 26, 2010 9:48 PM

9:52 rx'd

Comment #224 - Posted by: Louie Martinez at August 26, 2010 10:00 PM

cfwu(only 1 set of pullups and dips)

as rx'd 23'10"

finished 2 sets each of pullups and dips leftover from wu.

Comment #225 - Posted by: Tim 33/5' 10/ 165 at August 26, 2010 11:36 PM

Ugh my School Rec Center has the same thing up about no chalk. Killed me haha. Loved the quote by Abraham Lincoln.....The man was a beast haha

Comment #226 - Posted by: Bryce Brown at August 27, 2010 1:12 AM

Crossfit Antarctica
McMurdo Station

First time ever! In fact i have only been to the gym maybe 30 times in my life.. So I had to dial it way down.

I started at 7 pullups and 7 pushups and dropped one off each time down to 1 and 1. Time was 14 min.

Comment #227 - Posted by: Bryan Lambert at August 27, 2010 1:49 AM

Unfortunately I also forgot about the strict pull ups as soon as the clock started and kipped my way through. CrossFit doesnt need the gym rat mentality, stay positive

Comment #228 - Posted by: Dean at August 27, 2010 2:06 AM

As Rx'ed, 15:07.

Stopped timer for 20 yard run in between pullup bar and flat wall, so theres likely 2 missing minutes over all the sets. Either way, a great pump!

Comment #229 - Posted by: Son's Legacy at August 27, 2010 2:31 AM


Comment #230 - Posted by: TomO/44/M/200 at August 27, 2010 2:50 AM

As RX'd

Comment #231 - Posted by: Matthew Burritt at August 27, 2010 3:44 AM

18.42 w/ kipping pull ups

Comment #232 - Posted by: albino at August 27, 2010 5:21 AM

reps as rx'd with broken sets
HSPU with feet on 32" table(20 last)

18:41(22:20 last)

Comment #233 - Posted by: Bells 37/6"1"/187 at August 27, 2010 5:25 AM

Tried to do it as Rx'd and didn't quite make it.

Pullups were ok I think but still have a lot of work on my kipping pullup (meaning, my normal "kipping pullup" is not that far from a strict pullup...did strict today with coming to a dead hang after each one). Did all of the pull ups.

Was short of touching my nose to the floor on the HSPU but for the most part had decent ROM. Holding my weight on the way down as much as on the push which is slow and tiring.
On "9" - failed at 6
On "6" - failed at 3
On "3" - failed on 1

Total time = 25:33

Comment #234 - Posted by: Tank M/36/259 at August 27, 2010 5:35 AM

did with forehead to floor(hurt a few times).
last 12 hspu's very hard-lots of fails


Comment #235 - Posted by: mtvet/45/6'/211 at August 27, 2010 7:02 AM

Lat pulldown 65#
smith pushups 3rd peg
reps as rx'd

17:42(19:32 last)

struggled with lat pull weight

Comment #236 - Posted by: Margaret C at August 27, 2010 7:23 AM

did this just after the tabata squats and max MU in 4 mins.
Not to spritely. Did kipping PU and reg. HSPU
Long time did not rush too much just survived..about 35 mins.

Comment #237 - Posted by: jef at August 27, 2010 7:28 AM


Comment #238 - Posted by: slap at August 27, 2010 7:45 AM


Comment #239 - Posted by: slap at August 27, 2010 7:47 AM

Body needed extra rest day, worked on bfly pullup. Got 1!! :)

Comment #240 - Posted by: brittk at August 27, 2010 7:50 AM

Scaled 21-17-13-9-5-3
Strict Pull ups mostly, small kips at the end of 13-9 sets.
HSPU top of head to floor.


Great strenght workout!

Cool down intervals 10:00 (1:00 @ 6, 1:00 @ 9)

Comment #241 - Posted by: Sting M/44/69"/160 at August 27, 2010 8:21 AM

1st rd strict pullups and non-assisted HSPU's, then kipping pullups and assisted HSPU's (head, not nose, to floor): 12:43

Comment #242 - Posted by: Drew m/42/5'10"/156 at August 27, 2010 8:24 AM


subbed/scaled hspu's to ring dips, partly because i don't have a good place near my bar to do hspu's and partly because that's a little more hspu's than i can handle.

13:58. i think i might have accidentally missed the set of 12, which irritates me.

Comment #243 - Posted by: ericthered at August 27, 2010 8:59 AM


This WOD played to my favorite and often practiced exercises - strict pullups (weighted and nonweighted) and full ROM HSPUs (hands on 12" stools, head to floor). All that work on those exercises made this an easy WOD.

HSPUs with hands on 2" thick weight plates so top of head rather than nose touched the floor (working to get rid of the "banana arch" posture that happens when touching nose to floor; hence the blocks to make up for the ROM). No kipping on either pullups or HSPUs.

Comment #244 - Posted by: Kelly Moore 47/F/5'/114# at August 27, 2010 9:02 AM

Crap! I have the iphone-app so I couldnt read the non-kipping part... Well Im no good at kipping anyway so I guess its not that big of a deal. Also subbed hspus with kick to hand stands.

Comment #245 - Posted by: EmilX at August 27, 2010 9:18 AM


Forehead to floor HSPUs:


More better faster

Comment #246 - Posted by: Marty at August 27, 2010 9:35 AM

To the guy a ways up the page complaining about crossfit athletes "specializing" by working on the things they are not the best at (for example, Chris Spealler working on his heavy lifting) - that is not called specializing. In fact, it is the exact opposite; they are broadening their skill sets by increasing their capabilities where they are weak while maintaining their capabilities in their stronger areas.

Comment #247 - Posted by: ericthered at August 27, 2010 9:38 AM


handstand pushup

28:14 08/26/2010
39:27 12/16/2009

Comment #248 - Posted by: johnathon in seattle 29/5'8/158 at August 27, 2010 9:47 AM

Bike 1 Mile
12 Jumping Pull Ups
10 Back Extensions
8 Push Ups

Comment #249 - Posted by: kgluch at August 27, 2010 10:16 AM


- kipping pullups
- not exactly nose to ground


Comment #250 - Posted by: Adam at August 27, 2010 10:47 AM

Elbow injury so no pullups for me, I substituted 225 lb deadlifts. I know that's a totally different exercise, but whatever... 25 minutes plus or minus a few seconds.

Comment #251 - Posted by: Torrey (m/38/185) at August 27, 2010 10:51 AM

head to floor HSPU, strict pullups
Took 10 minutes for last 3 rounds, shoulders just gave out.
Last time 24:49 (before hand injury)

Comment #252 - Posted by: Jette 41/M/5'11"/175 at August 27, 2010 11:48 AM

29:30 for pack (drop the last 6 and 3, which i did untimed as a buy in for poor form), first time doing HSPU, did them as shown in a video with feet on bar on squat rack. Need to work on grip of PU bar, is smooth metal now

Comment #253 - Posted by: RussA at August 27, 2010 12:45 PM

WOD - 19:30 New PR by nearly 4 minutes.

Comment #254 - Posted by: rebar [51y/m/11st/70"] at August 27, 2010 1:02 PM


Scaled as before with Toes on Bar (as always for HSPU) and Kipping PU. Last time with this I was ~17:00

11:01 PR

Pretty good, but in effect this is too much of a scaled effort. I went really fast, and I'm really tired, but I definitely need to do the PU deadhang as Rx'd next time and just accept something >20:00.

Comment #255 - Posted by: bingo at August 27, 2010 2:00 PM

Strength first:
BS 3-3-3+ (10) 250#
BP 3-3-3+ (9) 180#

Then 21-15-9 of
95# strict press
95# bent row

Comment #256 - Posted by: Benny M/41/74"/225 at August 27, 2010 2:39 PM

My HSPU's with my back to the wall suck so I have to walk my hands back and my feet up.

I think I missed something during my workout since my time was only 12:38 but I honestly don't know what I don't know...

Comment #257 - Posted by: bill m/51/72"/207 at August 27, 2010 3:13 PM

I'm still recovering from a nasty Sholder separation. I've been doing weight assisted pull- ups and have slowly gotten back into body weight. Kipping has been causing too much stress on my shoulder so at 7 weeks out from injury I've been doing pull-ups. As for those box type gyms, mine is the worse. However we're slowly building a new gym at work......

Comment #258 - Posted by: Shayne at August 27, 2010 3:50 PM

Scaled all the HSPU

Comment #259 - Posted by: medic8 at August 27, 2010 4:28 PM

CFWU X 3 (minus pullups)

as rx'd until I got to 6 where I had to kick my feet onto the dip / leg lift set for the HSPU.

Time: 34:23

Comment #260 - Posted by: Casey at August 27, 2010 4:35 PM

As rx'd 22.22 Hatred ever kills, love never dies; such is the vast difference between the two. What is obtained by love is retained for all time. What is obtained by hatred proves a burden in reality for it increases hatred.

Comment #261 - Posted by: Espinosa m/25/5'11"/165 at August 27, 2010 4:42 PM


Comment #262 - Posted by: Espinosa m/25/5'11"/165 at August 27, 2010 4:44 PM

12:49 pr

Pullups strict/ hspu rom better but not near rxed.

Comment #263 - Posted by: Kevin McClellan 49/M/195 at August 27, 2010 6:32 PM

As ex'ed 16:25

Comment #264 - Posted by: shawn tegan at August 27, 2010 7:02 PM

As rx'd 19:48

Comment #265 - Posted by: David Smith at August 27, 2010 7:45 PM

Porch - 21/18/15/12/9

5:15/4:27/4:40/3:40/3:05 = 21:08 total

HSPU to aerobic step board with one prop under it

Comment #266 - Posted by: Pete - Decatur at August 27, 2010 8:45 PM

22:05 w/ modified HSPUs

Comment #267 - Posted by: Eamon at August 27, 2010 9:54 PM

oh, and to add to the gloves discussion, as a LEO, i cannot afford to let my hands get all ripped apart like most of you can. i can't go to work with torn up hands and end up having some dirtbag's bodily fluids get into my system just because i wanted to be as "tough" as some of the other crossfitters. THAT is why i wear gloves.

Comment #268 - Posted by: Eamon at August 27, 2010 10:05 PM


Comment #269 - Posted by: Dryw m/31/171 at August 27, 2010 10:20 PM

As ex'ed 16:25

Comment #270 - Posted by: shawn tegan at August 28, 2010 4:06 AM

Nose to floor hspu's, but kipping pu's - darn.
Harold - 18:38
Gunnar - 19:46

Comment #271 - Posted by: gunnar at August 28, 2010 7:14 AM


As rx'd except the HSPU were not nose to floor

Comment #272 - Posted by: Cleveland at August 28, 2010 10:06 AM

male, 38 y/o, 68", 154#

time 18:34

Comment #273 - Posted by: Karl at August 28, 2010 11:29 AM

jpu's after 1st 8-10
pushups w/feet over bar at chest height

Comment #274 - Posted by: David Burns at August 28, 2010 1:02 PM


Comment #275 - Posted by: Rosie in Atl at August 28, 2010 4:06 PM

16:46 hspu with legs over a smith machine bar at 6'.

Comment #276 - Posted by: Jim D. 49/m/165/5'11" at August 28, 2010 5:03 PM

After the first 18 pull ups I went to kipping and hspu's were not all the way down. Time: 17:53.64.

Comment #277 - Posted by: José Riesco III/24/170 at August 28, 2010 7:06 PM

SUB 90# pd

previous 13:54

Comment #278 - Posted by: Ticotexas M/40/69/150 at August 28, 2010 7:33 PM

as Rx'd - 13:43
... must've done something wrong (scratching my head)

Comment #279 - Posted by: p90x at August 28, 2010 7:33 PM

D - 33:13

A - 24:20
band pullups
pike hspu's

Comment #280 - Posted by: hub 29/m/6'/165 at August 28, 2010 9:06 PM


As rx'd: 19:15.

I got all excited about my time till I saw some of the other ones posted here. Good job guys and keep up the good work!

Comment #281 - Posted by: Caleb at August 29, 2010 7:46 AM


As rx'd: 19:15

I got all excited about my time till I saw some of the other ones posted here. Good job guys and keep up the good work!

Comment #282 - Posted by: Caleb at August 29, 2010 7:47 AM

1 month Post Op rotator cuff debridement
physical therapy

Comment #283 - Posted by: Pete In Sun City at August 29, 2010 11:14 AM

22:00 - too much walking between bar and hspu.

Comment #284 - Posted by: Munk at August 30, 2010 12:13 AM

26 August. 20 minutes

Used Gravitron and elevated pushups.

Comment #285 - Posted by: Slugger 6 at August 30, 2010 8:03 AM

subbed 95# shoulder press for HSPU.


Comment #286 - Posted by: JustinT at August 30, 2010 8:14 AM

59:10 with about 20 hspu fails towards the end...took some time to get through it

Comment #287 - Posted by: KB 24/5'10/190 at August 30, 2010 10:35 AM

did somewhat of strict pullups,

been doing kipping pu's for so long now I lost my know how to do the strict.
did the best I could.

did do the nose to ground hspu


Comment #288 - Posted by: al deezy 33/m/155 at August 30, 2010 2:56 PM


Comment #289 - Posted by: MikeyPaul/m/28/170/5'8" at August 30, 2010 6:02 PM

as rx'd, but HSPU were forehead to ground


18 pull ups in a row on the first round PR

Comment #290 - Posted by: FinnishCraig m/23/5'8"/150 at August 30, 2010 6:42 PM

as rx'd

TIME - 29:30(PR)

Comment #291 - Posted by: smithwick's at August 30, 2010 6:46 PM

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

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


Compare to 091216


Comment #292 - Posted by: Louis Herrera 51 70" 178 at August 30, 2010 9:26 PM

lat pulldown 60#
15# dumbbell shoulder press


Comment #293 - Posted by: Tami B at August 31, 2010 5:52 AM

As rx'd (hspu's were not good, though. pullups were strict)


Comment #294 - Posted by: Nate m/38/6'/175 at August 31, 2010 8:59 AM


Comment #295 - Posted by: Bent at August 31, 2010 12:25 PM

3rd crossfit after lay off....diluted!

12 12 etc....


Comment #296 - Posted by: Tim Hulbert M41/6'3"/215 at August 31, 2010 2:29 PM

135lb Military press

Shoulder didn't feel right on handstand pushups So sub military press


Comment #297 - Posted by: Schro at August 31, 2010 3:50 PM

The world is changing. World war thee will be between Microsoft and Coca Cola and the new racism gonna be be between people with or without gloves :D

Comment #298 - Posted by: Daniel at August 31, 2010 4:21 PM


pull-ups (42lb assist on gravitron)
subbed 35lb shoulder press for handstand push-ups

Comment #299 - Posted by: bethany vigilante f/33/125/5'4" at August 31, 2010 7:51 PM


I didnt do this today, I was still recovering from a cold so I did something different on the rest day.

3 RFT of:
9 135# squat cleans
15 1.5 pood KBS

time 11:55 (that was classic CF humble pie)

Then I did another WOD. I felt like bieng a big dawg today.

3 RFT of:
9 95# power snatch
6 95# OHS

time 10:06

Woo, I was defintly tired after the 1st WOD so this one really sucked.


Comment #300 - Posted by: BlackCatX-Fit at August 31, 2010 8:28 PM

PU: strict
HSPU: head to deck
23:13, PB by 7:09

Comment #301 - Posted by: Harpo m/43/5'7" at August 31, 2010 8:44 PM

19:18. did pull-ups on rings. started doing kipping pull-ups at round three. did 1/4 rep HPU's the entire time as I am not strong enough yet to do nose to floor.

Comment #302 - Posted by: blaine vigilante m/33/69"/190 at September 1, 2010 3:49 AM

M 36/5'10"170

Pullups rx'd
12 HSPU then pike w feet on ghd, nose to floor for the rest


Comment #303 - Posted by: Rholl at September 1, 2010 10:08 AM

15-12-9-6-3 Strict Pull ups, Bridged HSPUs

7:00 (might have been 8:00, glare on the clock face!)

Pull ups ended up being more kipping and in groups of 3, Bridged HSPUs were unbroken in each round.

Comment #304 - Posted by: sixer m/34/5'9"/160 at September 1, 2010 2:27 PM

Kipping and assisted HSPU'S

Comment #305 - Posted by: Zim at September 1, 2010 3:13 PM

Completed 8/31/10.

As Rx'd.

"Mrs. Wobbly"
Scaled to kipping pull-ups

Comment #306 - Posted by: Miyagi 30/m/164.2# at September 1, 2010 7:05 PM


Miss read the post, did kipping PU. But PU are not really a problem either way. Used head to floor.
HSPU were to tri fold hand towel, so there was better depth compared to last time. Reps for each HSPU were about the same as last time.

Time was..15.23. Splits were:
21: 1.58 and .30
18: 2.38 and .36
15: 2.31 and .23
12: 2.28 and .19
9: 2.01 and .19
6: 1.27 and .10
didn't do the set of 3.
All in all a good workout before mandatory training at 1300, so a good quick WO without all the massive sweating back into uniform.

From Comment #399 - Posted by: Matt A at December 17, 2009 1:50 PM
21 Pull-ups 11-7-4
21 Handstand Push-ups 11-5-4-2
18 Pull-ups 10-5-3
18 Handstand Push-ups 5-4-3-3-2-1
15 Pull-ups 7-5-3
15 Handstand Push-ups 4-3-3-2-2-1
12 Pull-ups 6-4-2
12 Handstand Push-ups 3-2-2-2-2-1
9 Pull-ups 7-2
9 Handstand Push-ups 3-2-2-1-1
6 Pull-ups 6
6 Handstand Push-ups 2-2-2
3 Pull-ups 3
3 Handstand Push-ups 2-1

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

Time 13:40.

Comment #307 - Posted by: Matt A at September 2, 2010 5:18 AM

deadhang pull ups
forehead to ground


Comment #308 - Posted by: schinizel/32/m/150ish/5'8 at September 2, 2010 8:46 AM

35 yom 190 lbs

Rx'd at the PD 30:50
Wasn't an issue of breathing. HSPU were limiting factor towards the end but I'm getting MUCH better at them.

Last time:

34 yom 207 lbs.

Wildly scaled.


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


Comment #309 - Posted by: kgw at September 2, 2010 9:31 AM

Skipped round 3 (12 reps)
Assisted Pull-up (100)
Variation HSPU, legs on 4 foot bar in gym

Comment #310 - Posted by: Chris O. M/40/5'10"/229 at September 2, 2010 9:46 AM

46yom... 26:54 blue band p/u, blk-grn hspu...

Comment #311 - Posted by: Kaiman at September 2, 2010 3:34 PM

My 18th officially logged WOD (performed on Thurs 20100902):

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

Scaled as (per Brand-X):

21 Pull-Ups
21 HSPUs
15 Pull-Ups
15 HSPUs
9 Pull-Ups

Finished in: 16:26

- Maintained HR Avg of 127
- Pull-Ups were all strict dead-hang
- HSPUs started as nose to AbMat but quickly became "bouncing head off AbMat"

Comment #312 - Posted by: hypnotodd at September 2, 2010 4:08 PM

31/m/71/71"/175#/Anytime Fitness: Enterprise, AL

38:22 PR

Comment #313 - Posted by: Archer6479 at September 2, 2010 4:16 PM

All were assisted, jumping PU and about 2/3 body weight for HSPU.


Comment #314 - Posted by: JerryM M/38/255/6'2 at September 2, 2010 5:20 PM

Subbed HSPU's w/ feet supported on bench and did a combo of strict pullups/jumping pullups.


Earlier this morning, I ran 4.5 miles in 38:41.

Comment #315 - Posted by: Matt I. M/29/5'11"/220 at September 2, 2010 11:17 PM

35yom / 190lbs

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


Had to break up the pull-ups, but I'm getting 12 out the first time around. Bridged the HS Push-ups against the wall. After the first set, I had to break them up in smaller and smaller sets. Overall, a good effort.

Comment #316 - Posted by: Bphantom at September 3, 2010 5:30 AM

54yo 232

green band pullups
assisted HSPU, feet on dip bar


Comment #317 - Posted by: do_b330 at September 3, 2010 8:06 AM

Did this one day late due to the exigencies of ILE...

15-12-9-6-3 (strict pull-ups)
18-15-12-9-6 HSPU (feet on Smith machine)


Amazing how much I've gotten used to kipping, had to really hold myself back to do them strict...and yet also amazing how much easier they were than strict pull-ups used to be. Lowered the reps to try and keep the intensity. And the Smith machine was very useful, felt like the most legit HSPU sub I've done, body very vertical.

Comment #318 - Posted by: Bergheim J m/30/5'11"/215 at September 3, 2010 1:15 PM

CFWU-3. Pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener. DU.
PU goood. Seemed an aggressive dead hang made them a little easier. HSPU ROM pretty bad. Lucky if top of head barely touched floor. Felt like I focused on ROM better this time compared to last.
12/16/09: 24:17

Comment #319 - Posted by: jrm at September 3, 2010 3:13 PM

Pull ups (strict assist for each round at mark 10, 8, 6)
Push Ups (feet up about 3 ft).

Time: 13 minutes

Comment #320 - Posted by: lioness at September 3, 2010 4:25 PM


Unable to complete due to time allotted in CF room:

1st 2 rnds:

HSPUs to Abmat
Kipping pullups

~18 mins

159 DUs in 3 mins

Comment #321 - Posted by: Mayhem at September 4, 2010 4:37 AM

9:57 HSPU to top of head

Comment #322 - Posted by: Matt at September 4, 2010 11:04 PM

at the 15 HSPU set, my technique was failing bad. the remaining 5 and the rest of the HSPUs were subbed for 50k Shoulder Press

No prob on the pulliups.


Comment #323 - Posted by: BarryT at September 5, 2010 3:16 AM


Comment #324 - Posted by: Pacers at September 5, 2010 4:50 AM


pullups broken into 5s, 4s, 3s after first set. hspu broken into 5s (first set) 4s, 3s or less. in the later stages i scaled the hspu to shorter pushes. i even had to substitute pushes with handstand holds on three occasions in the mid-stages (after completing most of the pushes) when i'd done hspu to exhaustion. i didn't want to wait too long between activities and risk cooling down.

Comment #325 - Posted by: zenoperegrinus at September 6, 2010 10:02 AM



Strict PUs were all solid; chin well above bar.
HSPUs were OK-ish at first; head touched T-shirt on most reps. Getting sloppy in the last 3 rounds.

Comment #326 - Posted by: Antun Karlovac at September 6, 2010 11:13 AM

as rxd 24:40

Comment #327 - Posted by: chewuchjeff at September 6, 2010 12:21 PM


not strict pull ups...kippers and HSPU only a few inches up and down...hey watch it!

19.38 from 21 on down

last time....Comment #297 - Posted by: Tim Hulbert M41/6'3"/215 at August 31, 2010 2:29 PM

12 12 etc....


HH Hit Her Head get well soon...

Comment #328 - Posted by: Tim Hulbert M41/6'3"/215 at September 8, 2010 7:44 AM


Comment #329 - Posted by: João Oliveira at September 8, 2010 1:48 PM

generally as rx'd although HSPU got significantly weaker/uglier as the sets progressed


Comment #330 - Posted by: MoGreene at September 8, 2010 3:38 PM

14:31 (PR)
HSPU's were not a full range of motion

Comment #331 - Posted by: Tyler Scott at September 8, 2010 6:18 PM


Comment #332 - Posted by: TROY at September 26, 2010 7:13 AM

30:54 as Rx'd. The Handstand Push-ups took FOREVER!

Comment #333 - Posted by: Edwin 27/M/68"/170 at September 27, 2010 2:37 PM

21-15-9 (Pack)

pull ups strict
hspu no shoes

32 min

Comment #334 - Posted by: joe138 at October 7, 2010 1:31 PM


Comment #335 - Posted by: Edwin 27/M/68"/170 at October 11, 2010 9:11 AM

With kipping PU (bad form)


Comment #336 - Posted by: Darius m/22yrs/173cm/77kg at October 15, 2010 6:19 AM

34:52 rx.

Comment #337 - Posted by: hillmanb at November 4, 2010 12:08 PM

Failed HSPU on rep 3 of round 6

33:33 Rx

Comment #338 - Posted by: MNinKC at November 9, 2010 7:37 PM

pull ups
push ups

Comment #339 - Posted by: Silva at November 23, 2010 9:18 AM


Comment #340 - Posted by: Silva at November 23, 2010 9:19 AM

21;10 pull ups + push ups

Comment #341 - Posted by: Silva at November 24, 2010 1:35 AM

Kipping push ups

Time: 12:00

Comment #342 - Posted by: Michal at December 18, 2010 9:57 AM

time: 17:18
Did first set strict. Then slight kipping.
Did all hspu with head to abmat.

Much better than last time where i put feet on squat rack bar for hspu.

Comment #343 - Posted by: Chaps at December 30, 2010 7:14 AM

time: 17:18
Did hspu with head to abmat. First set of pu strict rest slight kipping.

Comment #344 - Posted by: Chaps at December 30, 2010 7:16 AM

23:10 (forehead to folded towel)

Comment #345 - Posted by: Ryan 6'/185/33 at January 20, 2011 8:54 AM

Time 15:15

Comment #346 - Posted by: Heim/ Shenk at July 12, 2011 6:47 AM

19.08 as Rx'd.

Finally one that I can be REALLY proud of. Hopefully I gave Kevin C. a time to beat when he does this one tomorrow.


Comment #347 - Posted by: Logan S at July 12, 2011 3:32 PM

Not bad after taking a year off from CF...

Comment #348 - Posted by: GP at July 13, 2011 3:32 AM


Comment #349 - Posted by: ulysses137 at July 13, 2011 8:59 PM


Comment #350 - Posted by: ac at August 25, 2011 6:13 AM


Comment #351 - Posted by: dcyn at July 30, 2012 5:48 PM
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