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

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.

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

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.

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...

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.

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

@#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.

#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.

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

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

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!

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".

DO WORK!!!

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

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

@ #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 ground....best of luck.

"Test 3" Rx'ed

18 squats x 21 muscleups

total 378

"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?

GG

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

i am guessing next 3 workouts will be all lifting?

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

You made me laugh!

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..

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

DO WORK!!!

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

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

#20

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

is kipping allowed on the HSPU?

Mikko is the man!
Very inspirational!

who needs chalk when using all machines anyway?

#27

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

P

Awesome. Rest for the legs.

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.

Leon

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

Dead hangs do not.

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...

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.

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.

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.
3 2 1 GOOOOOO

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.

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.

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.

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.

# 40 Greg - well said.

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

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."

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.

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!

16:44 rx.

5'7" 145lbs

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

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?

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.

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.

^^^^^What he said.

Subbed inverted pushups on my kitchen table.

F, 35, 5'0

26:41

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.

m/45/185

24:38

not rx'd

kipping pull ups
hspu to 25# bumper

13:49

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

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

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?!?!

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

13:28

13:53

27:45

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?

As rx'd:
16:08

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?

CFWU x3

19:29
feet on smith machine for hspu

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.

M/27/6'1/215

13:06 Rx'd

m/41/6'0"/193

sub'd HSPU with feet on smith machine

10:59

a "gym" without chalk...is a spa.

Crossfit sri ram ashram,India
Time;
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)

30/M/146/ 5'10

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

22:17

SANTI

F/5'0"/126

30:25

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.

39.40

M/27/6'1/215

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.

M/36/5'11"/175

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

9:42

m/27/5'8"/140

Rx'd - 21:40

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.

rx'd 22:24

m/21/5'10"/75kg

First WOD, really tough!

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

m/24/5'11"/213lbs

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

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..

14:13
18 down to 3. Self-assisted HSPUs with legs on couch, nose to floor.

m/26/5'10"/160

as rx'd

18:45

Head to floor HSPUs
24:37

5'10" / 170lbs.

As Rx'd - 13:35

forehead to floor

27:44

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

getSOME

m/33/5'8"/175

Rx'd- 23:15

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.

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

9:16

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

M/40/180/5'10"

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

Dead Hang Pull-ups
135# shoulder press

19:57

Shoulder press is more "functional" for me.

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

33:00 as rx'd

These variations were much more difficult than the norm.

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

**HSPU NOT AS RX'D**

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

GIDDY UP ON THE SHOULDER BURN!!!

18 through 3
rounds of
Pull-Ups
Push-Ups
7:46
Last time was 8:46 after 3 mile run

M/6'0/196
I believe I may have done something wrong or maybe just found the two exercises I accel in. But time of 14:03.

M/25/5'11/205

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

As RX'ed:

18:58

did this top of head to floor like i was taught at the gymnastics cert.
pullups as rx'd
18:07

m/178cm/86kg/34y
As rx'd 24:00 (last time 35:00)

21:38 rx'd

M/36/175/6'

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

M/34/507/157

HSPU Forehead to floor, Pull Ups as rx'd

18:49

21:53
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.

26/m/5'11"/205ish
29:44 rx'd

M/44/180#

As Rx'd 24:39

Rx'd 11:59

147lbs.

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.

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.

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.

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

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.

24:00 Scaled HSPU (Pike Push Up)

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

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.

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.

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

12:20, feet propped on ladder rung.

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

Time-12:50

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

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

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

Mod w/JPU and #32 standing db press. Arms weak...
2:00/2:14/4:07ugh!/3:36/2:51/2:10/1:03/1:01
Total: 18:03 PR
Try for 35# next time/break up sets

M/28/70/160

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.

26/M/5'9"/160

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

44:00 (ouch)

19:04 rx'd

10min37 as rx'd shoulers are toasted

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

15:57 RX
5.8" 155#
CrossfitRX Atlanta GA

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??

Subbed feet elevated pushups (3' high) for hspu
12:04

As Rxd
21.23(pr)

M/24/6'1"/180

Crown of my head to the floor on hspu.
Pullups as Rx'd:
24:38

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

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

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

23:50

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?

#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.

as rx'd: 21:24

#133

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.

35 yom 210 bwt

mobilty wod

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

17:25 as rx'd

guess what? im 16...

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

10:24

37:22 Rx'd

17:58

Hooked feet on bar at about eye level.

m/165

as rx: 24:29

M/32/6'3"/200

Scaled HSPUs to "standard" HSPUs: 33:24

Prev:
Scaled all HSPUs to feet on bar:
24:51

42/M/154

24:25
HSPU head to floor not nose to floor.

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.

18:02
But, I did bfly on the PUs...Didn't see the no kipping til just now.

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

Head to ground.

Today

Team:
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

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

13:11

as rx'd
22:19

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.

@ #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.

M/22/173/6'2"

As Rx'd:

29:48

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.

M/46/5'9"/177
20:16
HSPU to top of head.

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

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.

20:41
Did kipping HSPU; dead hang Pullup

M/37/5'8/210

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

14:30

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.

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

45/M/178
43min
dead hang pullups
Press up with feet elevated 36" (bent at waist)

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

M/52/6'/180
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.
20:08

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

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.

26:53 rx'd

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.

36:37 with head to ground instead of nose

HSPU = Super Goat

15:41 as rx'd

36 yrs 150#

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

32:07

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.

39M/5'10"/170#

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.

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.

29/M/136

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

28:37

17:41

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

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

19:46. Head to abmat.

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.

20:42

head to abmat HSPUs.

Loved the dead hang pullups!

Thanks HQ for all you do!

Have a great rest day all!

#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

28:49

head to "abmat"

40:33 as Rx'd

M/33/142lbs/5'5"

As rx'd
12:41

30:18 as rx'd

18 min. 28 sec.

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.

20:16

[20:16]

form on hspu sucked, but i got thru them...no way some of them were rxd
back grip pullups all unbroken

25.26

F/40/5'6"/150

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)

19:14

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

19:54

35/m/240

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

Thx

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

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

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

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

13:16
HSPU with feet on rack assist
Foam roll after
Compared to 091216: 15:58

M 33 160 6'1

31:43 rx
not pr

37/M/170lbs/5'9"

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

As RX'd: 15:13

27/m/5'11"/175
Head to floor
41:56
Terrible performance

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

NEVER QUIT!!

as rx'd:

24:22

Mod HSPU (heels over dip bar): 16.33

22:22 as Rx'd

Subed pushups for hspu. 24:38

scaled to 15,12,9,6,3
kipping pullups
asst hspu
6:19

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

#152

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.

Oh, almost forgot:

Male 34 190 70"

19:18

Kipping Pull-ups for practice
Shoulder Press 95#

;)

15:30

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

D @ 29's w/ Gage pushing
scaled HSPU to 2X5 + 10 bumper
21:03
shoulder survived PT is working!

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.

20:57
needed assistance from 12 on down..did pushups for the last three sets...pullups were very solid.

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

17:04

Fun workout!

Rx'd

18:04

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

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

16:55 rx'd (3min PR)

(2:30,3:36,3:24,2:44,2:12,1:55,:40)

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.

later,
b
m/33/5'8-1/2"/168

~50mins.

as rx'd: 36:45

25/m/165lbs/70"

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

35:50

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

28:59, hspu done to head not nose

M/22/70"/190#

(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

28:04

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

28:08
subbed 95 shoulder press for HSPU's

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

24.m.136.65"

as rx'd
16:25(PR)

Last Time/PR
18:58

16:48 as rx'd

26/m/5"6/150
9:52 rx'd

cfwu(only 1 set of pullups and dips)

as rx'd 23'10"

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

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

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.

16.58
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

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!

22:19

M/33/5'4"/140lbs
As RX'd
9:50

18.42 w/ kipping pull ups

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

18:41(22:20 last)

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

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

25:44

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

17:42(19:32 last)

struggled with lat pull weight

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.

22:45

22:45

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

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.

22:46

Great strenght workout!

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

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

M/20/6'1"/170

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.

13:03

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.

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.
17:53

M/42/180

Forehead to floor HSPUs:

26:20

More better faster

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.

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

pullup
handstand pushup

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

M/28/231
5x
Bike 1 Mile
12 Jumping Pull Ups
10 Back Extensions
8 Push Ups
30:16

m/32/170lb/5'8"

- kipping pullups
- not exactly nose to ground

15:21

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.

32:40
head to floor HSPU, strict pullups
Took 10 minutes for last 3 rounds, shoulders just gave out.
Last time 24:49 (before hand injury)

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

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

M/50/154/1-1-06

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.

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
6:32

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...

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......

M/46/190
14:07
Scaled all the HSPU

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

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.

--Gandhi

12:49 pr

Pullups strict/ hspu rom better but not near rxed.

As ex'ed 16:25

M/25/5'9"/155
As rx'd 19:48

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

22:05 w/ modified HSPUs

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.

11:57

As ex'ed 16:25

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

20:45

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

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

wod
time 18:34

jpu's after 1st 8-10
pushups w/feet over bar at chest height
13:06

19.24

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

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

SUB 90# pd

15:33
previous 13:54

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

D - 33:13

A - 24:20
band pullups
pike hspu's

25m/5'11"/173lbs

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!

25m/5'11"/173lbs

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!

1 month Post Op rotator cuff debridement
physical therapy
m/52/6’/218

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

26 August. 20 minutes

Used Gravitron and elevated pushups.

subbed 95# shoulder press for HSPU.

22:10

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

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

16:31

20:11

as rx'd, but HSPU were forehead to ground

24:40

18 pull ups in a row on the first round PR

as rx'd

TIME - 29:30(PR)

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

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

15:06

Compare to 091216

15:01

lat pulldown 60#
15# dumbbell shoulder press

10:14

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

16:14

13:22

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

12 12 etc....

9.38

M/35/160/5'10
21-18-15-12-9-6-3
Pullups
135lb Military press

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

12:15.....PR

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

13:16

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

M/26/5'9"/174

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
6 HSPU
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
3 HSPU

time 10:06

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

DO WORK!!!

PU: strict
HSPU: head to deck
21-18-15-12-9-6-3
23:13, PB by 7:09

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.

M 36/5'10"170

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

14:48

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.

48/M/182
Kipping and assisted HSPU'S
27:13

Completed 8/31/10.

As Rx'd.
29:25

"Mrs. Wobbly"
Scaled to kipping pull-ups
20:34

M/38/185/5-10

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.

deadhang pull ups
forehead to ground

22:36

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.

21-15-9-6-3

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

18:21

23:33.3
Skipped round 3 (12 reps)
Assisted Pull-up (100)
Variation HSPU, legs on 4 foot bar in gym

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

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
9 HSPUs

Finished in: 16:26

NOTES:
- 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"

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

CFWU x3
38:22 PR

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

12:20

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

13:54

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

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

11:43

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.

54yo 232

green band pullups
assisted HSPU, feet on dip bar

25:21

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)

10:25

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.

m/36/5'9/178
CFWU-3. Pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener. DU.
22:47
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

21-15-19
Pull ups (strict assist for each round at mark 10, 8, 6)
Push Ups (feet up about 3 ft).

Time: 13 minutes

M/5'10"/160

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

9:57 HSPU to top of head

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.

27:52mins

15:28

30:31

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.

M/32/5'9"/155

23:32

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.

as rxd 24:40

Modified/diluted

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....

9.38

HH Hit Her Head get well soon...

Puppy
9:06

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

28:24

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

19:28

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

21-15-9 (Pack)

pull ups strict
hspu no shoes

32 min

22:52

With kipping PU (bad form)

22:45

34:52 rx.

Failed HSPU on rep 3 of round 6

33:33 Rx

pull ups
push ups
21:10

21:10

21;10 pull ups + push ups

Kipping push ups

Time: 12:00

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.

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

101121
23:10 (forehead to folded towel)

Time 15:15

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.

21/m/5'11"/173

22:21
Not bad after taking a year off from CF...

12:23
4
13,11,9,7,5

25:42