September 19, 2010

Sunday 100919

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18
Jason Khalipa 475/25, 475/22, 475/19, 475/16, 475/15
Pat Barber 413/25, 413/18, 413/19, 413/18, 413/15
Dave Lipson 555/21, 575/18, 585/15, 595(fail)/10, 475/10
Rob Orlando 535/22, 475/14, 500/12, 500/13
Elyse Umeda 235/15, 235/15, 235/15, 245/15, 245/13
Tamaryn Venter 220/10, 220/9, 220/9, 220/9, 220/7
Kim Malz 205/8, 215/7, 225/7, 225/6, 230/6
Post loads and reps for each round to comments.

RubinBoarding_th.jpg

Enlarge image

Michael Rubin.


"Warm Up Like an Athlete" with Chris Michelmore, CrossFit Journal preview video [wmv] [mov]


"Graham Holmberg Talks Push-ups" - video [wmv] [mov]


WOD Demo with Pat Barber and Tamaryn Venter - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]


"Are Your Pants Lying to You? An Investigation" by Abram Sauer, Esquire.


"You don't have to be a fantastic hero to do certain things - to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals."
- Sir Edmund Hillary

Posted by lauren at September 19, 2010 5:00 PM
Comments

oh Michael Rubin! You so sexy!

Comment #1 - Posted by: nic at September 18, 2010 5:22 PM

I think Pat Barber is an exemplar athlete. Great form deadlifts Pat! Not that Rob or Austin's weren't great efforts, I just liked Pat's better.

Comment #2 - Posted by: mike k at September 18, 2010 5:26 PM

Dave is a beast.

Comment #3 - Posted by: Eric @ CrossFit North County at September 18, 2010 5:47 PM

Those videos make my disks hurt.

Comment #4 - Posted by: Rob at September 18, 2010 5:50 PM

Barber is legit.

Comment #5 - Posted by: JRC at September 18, 2010 5:51 PM

Is there a recommended amount of rest time between the sets? In the workout videos, they seem to take no rest between deadlift and HSPU, but then it appears they rest before the next set.

Comment #6 - Posted by: Luke at September 18, 2010 6:18 PM

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

deadlifts 255,275,275,275,275pounds
HSPU's6,6,6,6,6

Deadlifts I have a problem with my knees going in at ''heavy'' weight. So I went at it with a weight I knew wouldnt push my knees in. On round 4 I think they started to go a bit. That and I'm a bit tired for heavy deads, so I played it safe.

HSPU's were great. These were the best I have done in a wile. I had hoped for 5reps on the first round, but the pushed for 6, that last one was tough, arched my back every time. Last set I tried for 7 but ended on my head and no push, real happy with it.

Comment #7 - Posted by: NikNichols42yo 5'7'' 165lbs at September 18, 2010 6:23 PM


Those videos make my disks hurt.

x2

Comment #8 - Posted by: Jeryd at September 18, 2010 6:24 PM

#8 - working on your hip adductors will help keep your knees from going in. I know, counter-intuitive, but that is the accepted fix for it.

As for the demos: straps, belts, rounded backs, and what was Orlando doing?

Comment #9 - Posted by: JohnAtl at September 18, 2010 6:32 PM

Funny, just taught a Handstand/HSPU class today at Vance AFB, PAPA C-Fit you do know all.......

Comment #10 - Posted by: Swany at September 18, 2010 6:36 PM

nice work Austin, Rob, Dave, Pat... those lifts are ridiculous!!!

Comment #11 - Posted by: Graham Holmberg at September 18, 2010 6:46 PM

Hey Everyone.
Can someone please tell me why nobody ever comments on how terrible most crossfitters deadlifts are?
Rounding of the back, straght legs nearly all of the time. Merely lifting with their lower back? Yet they still lift huge load. Imagine these guys learning to load their shoulders and glutes.. Another 100 pounds

I Love crossfit and love all the videos and like everyone here im addicted.
But i just cringe when i see some of these deads.

Comment #12 - Posted by: RyanShanksNZ at September 18, 2010 7:19 PM

I have to agree with #13. Props to Rob O. for lifting as much as he did, but watching his back curve makes me wince. I figure either he's got some way of deadlifting so that all the load is in the right places and his back curve is irrelevant, or he's just muscling through more than he should be lifting.

Comment #13 - Posted by: Eric at September 18, 2010 7:25 PM

@#7, Luke

If it's like most of the work outs, I believe it's a 3 to 5 min rest in between rounds. 1 rounds being DL + HSPU without stopping.

Comment #14 - Posted by: FinnishCraig m/23/5'8"/150 at September 18, 2010 7:29 PM

Pat's DL form is amazing. His back stays totally straight.

Comment #15 - Posted by: Mike Hollister at September 18, 2010 7:54 PM

Can someone please show austin how to do a deadlift correctly, congrats on the heavy deadlift, but he has no idea how to do it correctly, one day he will mess it up permenantly and give crossfit a bad name

Comment #16 - Posted by: joel at September 18, 2010 7:55 PM

@Graham - thanks man! that was a fun workout you should try it.

@RyanShanksNZ - I cant speak for the other guys but I can tell you why my lift looked the way it did.

When I train I try and have as best movement as I can as often as I can, however when you boarder that line between intensity and technique you sometimes lose form. When I am in training and working a deadlift there are two differnt days that I will allow. Somedays I allow 0 rounding of the back and I rely on coaches and peers around me to tell me when to drop the weight. On those days my max lifts are very low.

On other days I will allow rounding of the back in order to get the weight up. I only allow as much rounding as I feel is safe. As an athlete who has a good sense of what is going on in their body I can tell you this is a very easy thing to judge. On these days I can lift significantly higher loads.

For 80% of my clients I would make them only work the first of these two training days. Most people don't have a very good understanding of their own body and don't know where they will get hurt. It my job as the coach to stop them before they push it too far. It is easier to allow no deviation then to judge how far is too far.

However once you become an integrated athlete and you can feel what is happening in your body and you are competing against the fittest people on the planet for the top score in a filmed workout to be posted for 1000s to see your going to want to push the boundaries. How far is up to the athlete.

I totally respect your question and understand why seeing vids like this would confuse you if you were looking to these athletes for perfect technique. Thanks for putting it out there.

On a side note I know I feel fine after that wod and I would put money down saying that the others are doing just dandy.

Best,
Pat B

Comment #17 - Posted by: Pat Barber at September 18, 2010 8:09 PM

Sick photo.

Comment #18 - Posted by: JohnZ at September 18, 2010 8:12 PM

nice post pat!!

Comment #19 - Posted by: mtvet/45/6'/211 at September 18, 2010 8:32 PM

Time to sit back and grab some popcorn . . .

Comment #20 - Posted by: JD at September 18, 2010 8:32 PM

Both guys in the videos use a lot of back in their deadlifts, weak hammies maybe?

Strong guys though. Sure knocks back my 1rm of 315 :P

Comment #21 - Posted by: Tom S at September 18, 2010 9:22 PM

Honestly though..good frick'n luck with those disks.....Everything changes when there's an ego on the line.

Comment #22 - Posted by: nick at September 18, 2010 9:24 PM

honestly very confused on what constitutes full rom on hspu after watching rob's 22nd rep in the first set. not to take away from the insane level of fitness on display but that one wasn't even close, why count it?

Comment #23 - Posted by: clint at September 18, 2010 10:09 PM

Yea Pat & Taz!!! Awesome HSPU's by both of you! Taz, love the shoes ;)

Comment #24 - Posted by: Cara at September 18, 2010 11:31 PM

How can Austin wod to that music?

Comment #25 - Posted by: Rockstar at September 19, 2010 3:35 AM

@Pat Barber

Thanks for that reply man much appreciated
I do the same thing to a degree when im trying big (big for me) dead loads, but iv seen a couple of close friends sporting careers substantially altered by lower back issues so thats the main reason for my concern (And probably bias point of view)


I don't mean to call the guys in videos lifts terrible, because clearly they are amazing performances, which I love watching and admire. but yea you know what I mean.
("Slightly off technique" can be inserted where "terrible" is) haha

I was more commenting on Austins back than rather than yours. But like you said he probably feels just fine

Again thanks for the post and great job on the workout. Hope that wrist is coming right for ya

Peace
Shanks

Comment #26 - Posted by: RyanShanksNZ at September 19, 2010 3:37 AM

1) 315/15 2) 315/15 3) 315/12 4) 315/12 5) 315/12

Comment #27 - Posted by: Ethan Stanley M/29/5'7"/171 at September 19, 2010 4:03 AM

Thanks Graham! Hope all is well!

Pat,

Very well put, I am on the same wavelength as an athlete and as a coach. My Dead's were not pretty for sure...Can't wait to hit some WOD's with ya in a few weeks. My father says you did a great job with his order as well, ha-ha. I hope all is well in your new home. Be well, recover fast and keep training hard!

Austin

Comment #28 - Posted by: Austin Malleolo at September 19, 2010 4:41 AM

I can't believe how many people complain every single day about the videos that crossfit posts for us to view for free. It's been covered MANY times on this site. Often, form is complicated to receive a better time/score. The videos you see are always going to be by top athletes who can sacrafice some form because their bodies are strong enough to handle the load that is placed on other parts of their bodies.

If people keep complaining/judging then soon there won't be those guys to send in the videos for us to watch.

Awesome performances to all of you. Thank you so much.

Comment #29 - Posted by: Dustin C at September 19, 2010 5:01 AM

26/m/5'11"/205ish
375-15
385-17
395-15
395-15
400-11

Comment #30 - Posted by: Nickosaurus at September 19, 2010 5:22 AM

340/30, 340/25, 340/23, 340/21, 340/20 ....28" hand spacing on hspu

Comment #31 - Posted by: mike d 148 5'7" 35 at September 19, 2010 5:27 AM

2010-09-19: 287/19,302/13,312/10,317/11,322/12.

Comment #32 - Posted by: gs at September 19, 2010 6:16 AM

26/M/5'9"/165

135x3 (Warm Up)
225x3
315x3 - PR
335x1 - PR
355x1 - PR Thanks Justin!
HSPU's - 1rd x12 then every other rd x10.
Followed by 20x 50m mixed sprints. I think I will sleep very well tonight!

Salerno Fire Dept, Afghanistan

Comment #33 - Posted by: Jason F at September 19, 2010 6:18 AM

5 rounds:
185# Deadlift x3
35# Turkish Getup each arm

Comment #34 - Posted by: Jason Hudson at September 19, 2010 6:22 AM

WOD
315/16
335/15
295/14
295/13
295/11

Comment #35 - Posted by: nickPFD at September 19, 2010 7:40 AM

Sunday musings...

1) 22. Happy 22nd birthday to "The Heir"!

It's hard to believe...no, IMPOSSIBLE to believe that it's been 22 years. Whew, what an adventure this parent thing has been. An acquaintance just lost an 18yo son. Mrs. Bingo and I are blessed to continue the adventure not only with "The Heir" but also "Lovely Daughter" and "Lil'bingo".

2) Processed music. The description of the output resulting from the digital manipulation of modern recorded music. As contrasted by analog recordings in which the sound waves literally carved themselves into the vinyl of our LP's. Cool and clinical vs. warm and flawed. The older analog tuned to the rhythm of our ears, the digital to the spin of electrons coursing through our CNS.

Neither good nor bad, simply an example of "progress" and the costs involved. Once again...TANSTAAFL.

3) ET. One of the little boys in the movie "ET" is asked if he will bring the title character to school. His response? "How do you explain secondary education to a higher intelligence?"

That one kinda tickles me...

4) Observations while driving to work.

Consecutive cars passing me driven by a) a tiny woman with her seat some 12" from the steering wheel (cute) and b) a not so tiny woman with similar length arms who was having trouble making a turn because the steering wheel was so far indented into her abdomen.

Another woman filling her tank at the suburban gas station, desperately clutching her purse in a death grip, while her 3ish yo twin boys romp freely in the active driving lanes of the station.

A Boomer, roughly my age, laying down a patch of rubber in a mad dash to turn right on red before the next car arrives, said next car followed by some miles of empty road.

My favorite, the minivan driver chatting on her cell phone, her toddler standing up in the space between the middle and front seats, unrestrained, jamming it to beat the yellow light.

I have a 2 mile commute.

5) Frame of reference. "We do not see things as THEY are, we see things as WE are." Some important stuff in that little sentence, eh? We simply cannot escape the fact that we see the world through the filters of our own experiences, our own prejudices, our own point of view.

I have some Crossfit friends who are not really speaking to one another. It happens. I'm pretty sure neither party really knows why or when it started, and I'm equally sure that both parties are convinced that it's the other who is at fault.

I have a patient, the mother of a fellow physician, who is woefully under-treated and uncomfortable from something that is eminently treatable. I am aghast at the suffering; my colleague is aghast that I cannot understand the difficulty in getting the treatment.

We bring to the table of life what is left of each meal we have each consumed. The memories of those "meals" prompts each one of us to look at the offerings on the table in a uniquely personal way. The menu is the same for each of us; the table set before us identical. And yet each of us will gaze upon that table in a way that is unknown and unknowable to the rest.

We cannot escape the meal, cannot avoid that which is right in front of us, that life spooling out, its rhythms set to be permanently carved into ourselves like the soundwaves of dinner music past. We become better dinner companions when we take a moment to remember that not only do we see what is before us as WE are, but that our fellow diners do as well. Reflection on this makes the dinner conversation much more pleasant, not only at the Crossfit table but at ALL of our tables.

Now, are you gonna use ALL those bumpers? Send a couple over here. And could you pass the kettlebells, please?

I'll see you next week...

Comment #36 - Posted by: bingo at September 19, 2010 7:42 AM

M/39/5'10"/190
Warmup-Row 500yds
225 x 5 Deadlifts
15,15,15,15,11 to exhaust
25 situps
cooldown

Comment #37 - Posted by: Rick at September 19, 2010 7:43 AM


Warm-up 1000m Row
315/9
335/9
345/8
335/7
335/6
335/6
followed by 1000m Row

Comment #38 - Posted by: JBarr 28/6'/205 at September 19, 2010 7:44 AM

Modified WOD: 3 reps Deadlift and Handstand (lbs/seconds)

205/14
225/20
245/12
275/15
295/9

M/35/205/6'

Comment #39 - Posted by: CER at September 19, 2010 7:57 AM

m/45/185

325,17
325,13
325,10
325,10
325,8

Comment #40 - Posted by: cosmo at September 19, 2010 8:15 AM

225/7
245/6
265/6
275/5
295/5

Comment #41 - Posted by: Michael R at September 19, 2010 8:25 AM

My 32nd officially logged WOD:

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

As rx'd:

225/3
245*/5
225/5
225/5
225/4

* PR for 3RM DL

NOTES:
- Sweaty grip was real limiting factor in DLs
- Should have done a better warmup

Comment #42 - Posted by: hypnotodd m/36/5'8"/159 at September 19, 2010 8:33 AM

120kg/14
130kg/13
135kg/14
140kg/12
142kg/10

Comment #43 - Posted by: charbs m/25/190 at September 19, 2010 8:35 AM

305/15, 275/21, 275/21, 275/25, 275/24

Comment #44 - Posted by: gb 43/m/71"/185# at September 19, 2010 8:45 AM

295 / 9
295f / 9
275 / 8
275 / 7
275 / 7

Comment #45 - Posted by: albino at September 19, 2010 8:58 AM

255/10
275/10
285f 275/9
275/7
275/5

Comment #46 - Posted by: Jeryd at September 19, 2010 9:10 AM

Maxed out my home weight set - need more plates!!!

300 x 5 / 16 hspu
300 x 5 / 19 hspu
300 x 5 / 20 hspu
300 x 5 / 15 hspu
300 x 5 / 21 hspu

Comment #47 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at September 19, 2010 9:11 AM

300/7
300/9
300/13
300/17
300/18

Comment #48 - Posted by: thetimmy at September 19, 2010 9:12 AM

205/4
205/5
205/4
205/4
205/3

Comment #49 - Posted by: ryan k at September 19, 2010 9:29 AM

275/16
295/13
315/12
325/12
345/11

A little week on the hspu's but getting better.

Comment #50 - Posted by: Jerad M/6'0/195 at September 19, 2010 9:41 AM

Deadlift: 325-345(PR)-325-325-325
HSPU: 14-15-12-10-9

Comment #51 - Posted by: J-F/20/155/5'9 at September 19, 2010 9:48 AM

205/19
215/14
225/13
234/12
245/11

Comment #52 - Posted by: Chris B. 18/145/5'7 at September 19, 2010 9:57 AM

Row 4X 500M, details there.

Comment #53 - Posted by: bingo at September 19, 2010 10:02 AM

35/M/6'00/190

3x375, 13 HSPU (HSPU pr)
3x360, 11 HSPU
3x355, 6 HSPU (Lost balance)
3x355, 8 HSPU
3x355, 6 HSPU

The first two rounds of DL felt surprisingly heavy. Legs were wobbly in the 4th round of DL. Haven't lifted heavy DL in quite a while and it showed. I was pleasantly surprised with my HSPU's in the first 2 rounds.

Comment #54 - Posted by: Dan D. at September 19, 2010 10:10 AM

Just looked up my previous DL 3RM and found it from 01/2010...This explains why it felt so heavy today - It was a 15 lb pr in the first round. I guess I shouldn't be bummed!

From January 2010:
3 x 325
3 x 355 (3RM pr)
2 x 375 (missed lock-out on #3)
0 x 375 (couldn't even move bar)
3 x 360 (3RM pr)

Comment #55 - Posted by: Dan D. at September 19, 2010 10:14 AM

m/34/6'4"/210#

Back is feeling a bit twingy today so kept the loads light. Put feet on the bar of a smith machine (raised to the top peg) for HSPU so not as rxd...

309-24
309-18
309-14
309-14
309-14

Comment #56 - Posted by: dan m at September 19, 2010 10:23 AM

130kg - 14
130kg - 9
130kg - 6
130kg - 4
135kg - 5

Comment #57 - Posted by: tanzenfranz at September 19, 2010 10:26 AM

Carole
F/52/5'6"/133

185/11
195/12
195/11
205/11
210/8

hspu to a 2" pad.

Doug
M/17/6'/178

305/8
315/7
315/8
325/7
315/7

Kevin
M/51/5'11"/168

Did yesterday's CF football SWOD of power snatches and power cleans.

Comment #58 - Posted by: Kevin C. at September 19, 2010 10:31 AM

405lbs - 20
415 - 16
385 - 15
375 - 13
375 - 11

Ouch...

Comment #59 - Posted by: Nate Hutt at September 19, 2010 10:31 AM

m/165

365/20
385/17
385/14
365/12
365/15

Comment #60 - Posted by: jnel at September 19, 2010 10:38 AM

Dan D. #55,

Great job!

Comment #61 - Posted by: bingo at September 19, 2010 10:51 AM

Did not have enough weight in the garage for heavy deadlifts so I substituted with:
15-12-9-6-3;
Deadlifts 185 lbs
HSPU
Box jumps 24" box

Time: 9:18

Fairly new to crossfit if there is a better substitution I would love to know about it.

Comment #62 - Posted by: Jason D at September 19, 2010 10:55 AM

@home

CFWU 3x10

205#(move up 215#)
modified hspu 15/10/10/12/12

TRX core

Comment #63 - Posted by: budd 51 59 170 cf3y at September 19, 2010 11:00 AM

Adam - m/32/170
285/20
305/20
315/20
325/20
340/23
(shoulda gone heavier on the deads)

Jess - f/27/120
135/6
145/6
155(pr)/7
165(pr)/9
170(pr!)/10
(hspu were down to a pad under her head)

Comment #64 - Posted by: Adam&Jess at September 19, 2010 11:09 AM

Sub'd Diane, Rx'd, no bounce.
9:48

Comment #65 - Posted by: Josh M/35/74" at September 19, 2010 11:36 AM

315/18
325/14
315/12
315/12
315/11

DLs were alright, I had a hard time with gripping the bar. at 325, I almost dropped it. I need to work on grip strength.
HSPU- these are always tough, because I have no stamina for them.

Comment #66 - Posted by: Magnus 24/5'8"/155 at September 19, 2010 11:38 AM

42/m/176cm/73kg

130kg/12, 135kg/10, 140kg/9, 145kg/9, 150kg(failed at rep 3)/10

Comment #67 - Posted by: Memuc at September 19, 2010 11:39 AM

135lbs x 3 dl reps, 10 hspu.

First wod after getting boot cast off from 7/23/10 broken metatarsal.

Comment #68 - Posted by: kevin o at September 19, 2010 11:59 AM

F/40/5'4"/118
pushups with feet on 30" box
133/14
89/12
89/11
89/10
89/10
warmup: 40 min run
after: 10 pullups, toes to bar, knees to elbows, rope hang toes to bar, static dips and jump up to bar. 50 sit ups.

Comment #69 - Posted by: Heather Szabo at September 19, 2010 12:26 PM

295/10
315/9
315 (f)/8
295/8
315/8

Comment #70 - Posted by: ntJ83 at September 19, 2010 12:27 PM

Warmup: 3x15 pullups/burpees

DL: 225#
HSPU: to aerobic step w/o any risers

5/5/5/2/8

Last set done w/o shirt on a smooth wall - other sets on cinder block walls like velcro on t-shirt

Comment #71 - Posted by: Pete - Decatur at September 19, 2010 12:28 PM

as R'xed

225/10
235/14
245/11
265/11
315/12

Comment #72 - Posted by: DajM M-32/5'7"/156 at September 19, 2010 12:30 PM

A good read as always, Bingo. Thanks.

-Hound

Comment #73 - Posted by: hound at September 19, 2010 12:31 PM

M/44/180#

As Rx'd
315/14
325/12
325/9
325/8
325/9

Comment #74 - Posted by: Alan at September 19, 2010 12:34 PM

39M/5'10"/170#

W/U: 250m row, 0:43.2 (D5.5, drag 134); DL, 3x1 at 225-295-345#.

As Rx: 365/23, 375/20, 385/22, 390/18, 395/17.

C/D: mWOD.

New 3RM PR on DL by 10#. Top of head to floor on HSPU.

Comment #75 - Posted by: rjf (Since 07-20-07. WOD no. 869) at September 19, 2010 12:35 PM

#17 Pat - very classy post - also very helpful information for athletes and coaches

Comment #76 - Posted by: Pete - Decatur at September 19, 2010 12:46 PM

#17 Pat - very classy post - also very helpful information for athletes and coaches

Comment #77 - Posted by: Pete - Decatur at September 19, 2010 12:47 PM

M/49/6'3"/195

as rx'd
275/11
285/9
295/8
305/5
315/11

Comment #78 - Posted by: JimL at September 19, 2010 12:48 PM

403/10
408/5
413/4 (PR-failed on last rep)
385/5
385/6

Comment #79 - Posted by: dan at September 19, 2010 12:51 PM

Cannot wait for this WOD!!!

I was watching yesterdays videos and I too found myself a bit surprised at some of the TOP athlete's technique for deads; however, and as far as WHY Rob Orlando deadlifts as such, from what I am told, that having been a "strong-man" competitor for years, he still uses a "strong-man" technique for his deads...

As for the others, I hear Pat Barber loud and clear, and I too am a victim of sacrificing form at times when I want to go heavy... Either way, these guys are INSANELY gifted!!! I've been blessed with seeing both Rob and Austin, live, in action many a times... They're incredible to watch!!! GOD bless...

Comment #80 - Posted by: Suzanne Traitz F/39yrs/5'4"/140lbs at September 19, 2010 1:02 PM

300 pounds for sets of 6 deadlifts
10 HSPU's (five honest ones each set)

I had to hit sets of 6 with 300 as that's all the weight I have. (The rest of my household goods show up this week!)

A few weeks ago I wrote a compelling piece about my wildly dishonest HSPU's, done with my heels hooked on a bar above my hands. HSPU's are a true goat for me, and my plan was - and is - to knock through assisted sets and let my reps improve however they will.

I'm happy to say the plan is working like mad. When I wrote that last bit, I could manage only one or two honest presses, and I'd fall off the rack after six or seven total efforts. Today, in my sets of 10 I could relax progressively and knock out the last five reps unassisted.

I'll take that progress. The trick has been knocking out a few here and there during warm ups or cool downs over time. The genius is in not rushing this.

The wife hit 135 for deadift triples and today started her progression with her heels on the rack.

Comment #81 - Posted by: TRN III at September 19, 2010 1:19 PM

27/m/5'11"/175
As rx'd
315/12--335/10--355/11--365/10--385/10
Head to floor.
Was really happy with this one.

Comment #82 - Posted by: justaman - liberty, sc at September 19, 2010 1:22 PM

m/6'1"/215/37

OK this made me feel weak looking at some of the numbers posted!

315/6
365/12
365/10
335/9
335/8

Followed with 8 rounds parrallettes L-sit 15 sec, rotate to handstand, hold 10 sec, lower to toes on med ball 10 pushups, feet do not touch ground.

Comment #83 - Posted by: Scotty T (TX) at September 19, 2010 1:23 PM

35 yom 205 bwt

warmup 800m jog
mwod
1000 m row 3:45

dirty frank
10 rounds of:
front squats w/ 53lb kb 11 reps
run 110 m
alt. lunge 11 reps
new standard push ups 11 reps
kb swings w/ 1.5 pood 11 reps
21:39

Comment #84 - Posted by: brian t at September 19, 2010 1:26 PM

405/20
405/16
405/14
405/13
405/12

Comment #85 - Posted by: cnc at September 19, 2010 1:46 PM

M/27/6'1/213

400/26
400/21
400/21
400/20
400/18

Comment #86 - Posted by: Dan Collins at September 19, 2010 1:49 PM

Rx'ed

255/16
275/12
275/11
275/10
275/10

Comment #87 - Posted by: quinn McCutchen M/40/146/5'10" at September 19, 2010 2:07 PM

315/14
345/11
345/11
345/10
345/7

m/5'9"/165

Comment #88 - Posted by: bingell at September 19, 2010 2:13 PM

You cannot dream yourself into a character; you must hammer and forge yourself one.
James A. Froude

Comment #89 - Posted by: george at September 19, 2010 2:23 PM

263/16
273/16
283/16
283/15
273/16

Ug.

BREAK

Bingo: Great read!

Comment #90 - Posted by: james.patrick [M/48/66"/135] at September 19, 2010 2:26 PM

With regards to the earlier postings about deadlift technique:

Pat, it may be that you want to do more weight for your video for the thousands to see on crossfit.com, but the fact of the matter is you are still doing the lift wrong. Compromising the lift technique is only allowing you to put up a bigger number, nothing more. This may fit under the definition of a term I have only recently become familiar with:

"clock whore - Person who is so obsessed with beating the clock/others that they will prostitute themselves and sacrifice important and vital components of training such as range of motion, repetitions or other performance metrics for a ‘better’ time."

I believe "rep" may be substituted in here for "time" without a loss of meaning.

http://www.crossfitsouthbay.com/2010/08/clock-whores/

This post is made with no disrespect intended, only an academic discussion of technique.

Comment #91 - Posted by: Ed at September 19, 2010 2:30 PM

Modified Push Ups -As I read your blog post, I couldn’t help but think of the Push Up Bench as the most effective way for people who struggle with push ups , to be able to do them correctly (with full range of motion). Most modified push ups make them easier but only allow one or two variations. The Push Up Bench has 11 different levels to work through on the way to a full push up.

Comment #92 - Posted by: David Harms at September 19, 2010 2:38 PM

LOVE IT LOVE IT LOVE IT when 300 pound pullers criticize 500 pound pullers

never gets old

Comment #93 - Posted by: jared at September 19, 2010 3:04 PM

Today I become Masters eligible. For my last workout as a 49 year old I did yesterdays WOD with a twist. During the 3 minute rest periods, I did a round of Fran and used whatever time was left over to rest.

Row times were 1:42, 2:01, 2:03 and 1:56.

http://www.youtube.com/watch?v=2GipL4QmHWs

Comment #94 - Posted by: Jim D. 50/m/165/5'11" at September 19, 2010 3:10 PM

235,10/285,15/305,15/320,10/320,10

Comment #95 - Posted by: John Sinclair at September 19, 2010 3:14 PM

Wow bingo writes well!

Comment #96 - Posted by: Cphil 24m/163#/69" at September 19, 2010 3:53 PM

M/22/70"/188#

As rx'd

205/4, 225/3, 245/5, 265/1, 295/2

I had only ever been able to do 3 head to floor HSPU before this one :)

Comment #97 - Posted by: Bill Gibson at September 19, 2010 3:54 PM

345/15
345/12
345/9
345/8
345/10

Comment #98 - Posted by: randy@crossfitdenver.com at September 19, 2010 3:57 PM

M.35.165

225/9
275/6
275/6
295/5
295/5

Comment #99 - Posted by: LMD_Mike at September 19, 2010 4:04 PM

355/20
365/17
375/15
400(PR)/15
385/12

Up until today, my 1RM was 390. I have been really working on the DL and today it finally paid off. I set a goal in January that I would DL 400lbs by the end of the year (at the time I was on a mental block at 315)and here it is September and I have accomplished that goal. I guess I need to set a new one and try for 450 by new years. Really excited about the gains. Great day of lifting.

NEVER QUIT!!!

Comment #100 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at September 19, 2010 4:07 PM

Modified the HSPUs by resting legs on the bar on a squat rack.
185-6, 205-4, 225-5, 225-5, 225-6

Comment #101 - Posted by: BPemberton at September 19, 2010 4:14 PM

275/15, 275/10, 275/8, 275/9, 275/8

Took the easy way out (275# every set) and should have increased the deadlift weight.
Also chickened out on the HSPU by hooking my ankles over a bar rather than doing them strict against the wall. Head hit the deck for every rep though.
Leaves room for improvement ;)

Scotty T (TX) - looking pretty strong from here!

Comment #102 - Posted by: dingrr 51/m/165 at September 19, 2010 4:26 PM

210x5 (i need more weights for home)
modified HSPU by doing stair push ups, 15/15/15/10/10

Comment #103 - Posted by: crlamb m/31/6'1/174 at September 19, 2010 4:30 PM

m/51/5'7"/ 180
365 - 20
315 - 20
315 -18
315 -18
335 - 15

Comment #104 - Posted by: James Francis at September 19, 2010 4:31 PM

as rx'ed
335/15
345/15
355/13
365/14
375 (PR)/11

In a good mental space today; that was the most fun I've ever had deadlifting. Might have been able to go a wee (emphasis on wee) bit heavier, but I ran out of metal

Comment #105 - Posted by: Colin M/175/5'9"/24 at September 19, 2010 4:39 PM

Road rash is the only thing that comes to mind when I look at that picture.
Form schmorm. Everyone wants to critique. To borrow a phrase from the motorcyling community WOD your own WOD. Others times, weights, and form are their own business and don't affect your training or lack thereof.

Comment #106 - Posted by: Brone at September 19, 2010 4:46 PM

225/25,315/20,315/20,315/18,315/20-head to floor on hspu's

Comment #107 - Posted by: TRIPKASE m/37/5'7/160 at September 19, 2010 5:09 PM

Hurried at Globo today, wasn't fully warmed up:

345/23
385/22
405/18
405/19
395/20

happy to get 405x3.

later,
b

Comment #108 - Posted by: brian p m/33/5'8-1/2"/168 at September 19, 2010 5:35 PM

250/18
260/11
275/16
285/15
285/15

21/m/5'11"/170

Comment #109 - Posted by: Logan S at September 19, 2010 5:38 PM

5 sets
10 rep squats 135#
10 push ups

then wod

255/14
275/11
275/08
285/09
285/10

Comment #110 - Posted by: jake 29/175/6'1"/m at September 19, 2010 5:48 PM

185/2
195/3
200(PR)/3
200/3
200/2

handstand pushups i was only able to go about half way down. handstand pushup prove very difficult to me especially with my long arm length.

Comment #111 - Posted by: Dexter 18/6'0"/145 at September 19, 2010 5:50 PM

315/15(pr)
325(pr)/13
325/12
325/11
325/10

-hspu to abmat. ROM is solid now, ready for the floor...

-rested 3-4 minutes between rounds, but did the hspu immediately after DL's.

Brilliant programming HQ! (Loving it!)

Comment #112 - Posted by: Ronnieboy at September 19, 2010 5:51 PM

I too sacrifice form for heavy DLs.

177x3 - 3
187x3 - 8
187x3 - 6
197x3 - 8
197x3 - 6

HSPU assisted head to floor

Comment #113 - Posted by: Darci F/29/5'6/145 at September 19, 2010 6:16 PM

Thank you dingrr #100. It helps the fight to have encouragement!

Comment #114 - Posted by: Scotty T (TX) at September 19, 2010 6:58 PM

Did HSPUs to a beat up foam roll - Long levers + still building up the strength to do the movement. Otherwise, as rx'd.

225x3/10
245x3/10
265x3/8
285x3/7
285x3/8

First heavy deads in a long time - form felt pretty good.

Comment #115 - Posted by: Garth M/28/6'2"/185lbs at September 19, 2010 7:01 PM

300/17
310/18
290/12
240/8

Following a harder than expected morning warmup, body-boarding in some pretty decent waves.

Excellent performance Carole and dingrr. Thanks Bingo. Where you stand depends on where you sit, i.e. parliament or congress, etc.

Comment #116 - Posted by: mas 53/M/152 at September 19, 2010 7:02 PM

as rx'd:

275/21
285/16
295/15
305/15
325/16

Comment #117 - Posted by: Ken Mitchell at September 19, 2010 7:12 PM

deadlifts 3 reps/modified push ups max reps
feet on wall about 30" high

205/14
215/14
225/13
235/13
245/12

Those who sacrifice deadlift form for more weight will one day pay.

Laura f/48/5'7/155

Comment #118 - Posted by: power-girl at September 19, 2010 7:14 PM

Congrats to Jess, #64, on 3 deadlift prs in one day! Keep up the good work!

Thanks for the shout out mas!

Comment #119 - Posted by: Carole F/52/5'6"/133 at September 19, 2010 7:22 PM

495/13
495/13
445/10
445/11
445/9

Comment #120 - Posted by: Gabriel Wright at September 19, 2010 7:23 PM

subbed back squat for deadlift
1- 115lb 5hspu
2- 115lb 5hspu
3- 115lb 4hspu
4- 115lb 5hspu
5- 115lb 4hspu
*note hspu's are a work in progress, get down as low as possible but definitely not to the floor just yet. working towards that goal

Comment #121 - Posted by: em :) at September 19, 2010 7:26 PM

1- DL 135 lbs, 10 hspu
2- DL 145 lbs, 11 hspu
3- DL 155 lbs, 11 hspu
4- DL 160 lbs, 11 hspu
5- DL 165 lbs, 12 hspu

-HSPUs done with head to folded ab mat. Making steady improvement in this area.

Comment #122 - Posted by: thinlizzie at September 19, 2010 7:26 PM

row 500

5 Rounds
Deadlift, 3 reps
Max rep normal push-ups

199/30 243/30 265/27 287/24 308(2)/25 308(1)

Comment #123 - Posted by: slowweak at September 19, 2010 7:35 PM

315/5; 315/4; 335/4; 335/3; 365/4

Comment #124 - Posted by: Arclite M/36/165lbs at September 19, 2010 7:52 PM

DL at 415
Hspu at 9-7-6-7-6

Comment #125 - Posted by: controlfreak at September 19, 2010 7:53 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 255lbs x 2 300lbs x 1

HSPU head to 1.5” stack
300lbs x 3 – 2 HSPU
300lbs x 3 – 3 HSPU
310lbs x 3 – 3 HSPU
310lbs x 3 – 2 HSPU
310lbs x 3 – 2 HSPU
3 minutes rest per round
Foam roll after

Comment #126 - Posted by: Sesoku at September 19, 2010 7:58 PM

Deadlifts 3 reps & Hand Stand Pushups x Max
Set 1: 295 x 3; and 22 HSPU's
Set 2: 345 x 3; and 21 HSPU's
Set 3: 345 x 3; and 21 HSPU's
Set 4: 355 x 3; and 15 HSPU's (Woulda had more, dog licked face....lol)
...Set 5: 395 x 1.5 and 24 HSPU's (Shoulda had it, but felt skin on hands ripping, i need some chalk!)

Comment #127 - Posted by: Jeremy Drenning at September 19, 2010 7:59 PM

M/26/5'10'160

225/10
245/10
265/11 (DL PR)
275(F) 265/6
275(F) 265/6

All HSPUs to abmat. To floor next time.

Comment #128 - Posted by: Mayhem at September 19, 2010 10:06 PM

cfwu
135x3,135x3,225x3 DL WU

315x1,f

295/14,295/14,295/14,305/14,305,11

Comment #129 - Posted by: Tim 33/5' 10/ 165 at September 19, 2010 11:12 PM

135/10 225/15 275/10 275/7

Comment #130 - Posted by: Brandon Pegg at September 20, 2010 12:16 AM

Correction to earlier post: First set's HSPU's were 7 (not 3)

Comment #131 - Posted by: hypnotodd at September 20, 2010 4:49 AM

M/42/5'11"/185

5 rounds
Handstand holds (59-48-49-46-49seconds)
20 GHD sit-ups

Comment #132 - Posted by: nutfam at September 20, 2010 4:55 AM

415/17,425/12,435/12,440/12,450x2/10

Comment #133 - Posted by: joecam 36/M/190 at September 20, 2010 4:56 AM

F/40/5'6"/150

175#DL

band-assist HSPU to 4" board stack: 5-5-6-6-6

Comment #134 - Posted by: mom to five at September 20, 2010 5:50 AM

249/8, 269/6, 279/8, 289/9, 299/6

Comment #135 - Posted by: Espinosa m/25/165 at September 20, 2010 5:55 AM

405/13 As Rx. Should have rested more for the HSPU.
405/11
405/08
405/10
405/12

Comment #136 - Posted by: Eric Sweet M/31/182/69" at September 20, 2010 6:20 AM

225 for all DL
used 40# dumbbells in MP for sub, hit
13/10/7/6/5 (or close to that, can't remember)

Comment #137 - Posted by: bruce at September 20, 2010 6:44 AM

365 14
335 12
335 10
315 8
315 8
5'8 165 31 yo

Comment #138 - Posted by: JonBurns at September 20, 2010 7:36 AM

405/16
410/15
415/14
420/15
425/15

Comment #139 - Posted by: Rose/M/39/5'10"/170 at September 20, 2010 8:18 AM

385/10
385/8
385 x1, 365x2/7
365/7
365/6

Comment #140 - Posted by: Thatcher M/43/5'10"/195 at September 20, 2010 9:02 AM

205/9, with feet on 5th step forming bridge
225,9
235,8
240.8
240, 5 (feet on bar on squat rack)

Comment #141 - Posted by: RussA at September 20, 2010 9:17 AM

315/1
335/2
335/1
355/2
355/3

10lb weight on floor with ab/mat on top 10 touch head on hspu

m/35/235

Comment #142 - Posted by: Toby D at September 20, 2010 10:07 AM

275/10
275/8
275/6
275/5
275/5

Comment #143 - Posted by: Marc R. M/5'11/179 at September 20, 2010 10:23 AM

Compare to 080522

Comment #144 - Posted by: Adam at September 20, 2010 10:32 AM

385/13
385/11
385/10
385/9
385/7

Good workout. 385 felt good, wanted to try and go at least ten for all five HSPU sets. Just missed #10 on set 4 and then was just toast for the last one.

Comment #145 - Posted by: Shane Jensen (M/23/5'11"/184) at September 20, 2010 10:36 AM

nice! longboarding is one of my favorite hobbies

Comment #146 - Posted by: Kevin A at September 20, 2010 11:24 AM

Approximately 90 seconds between sets
320/14
320/11
320/9
330/7
330/8

Comment #147 - Posted by: tdhalls at September 20, 2010 11:28 AM

2 rds cfwu

225/12
245/8
265/6
285/8
295/5

Comment #148 - Posted by: nucf m/24/5'7"/155 at September 20, 2010 11:30 AM

M/43/68/198

As Rx'd, third CF workout

225 10
225 10
275 8
225 8
225 10

Comment #149 - Posted by: bs6440 at September 20, 2010 11:41 AM

Deadlifts 3.3.3.3.3 (NO bumpers!)
AMRAP/HSPU AS "RX" HEAD-TO-FLOOR

205/19
225/14
235/9
245/10
245/8

Definitely a FAV of mine! LOVE IT!!!

Comment #150 - Posted by: Suzanne Traitz F/39yrs/5'4"/140lbs at September 20, 2010 11:53 AM

5 rounds of 285 x 3 deadlifts with pushups(25,25,22,15,15). 3 minute rest between rounds.

Comment #151 - Posted by: tom at September 20, 2010 11:54 AM

285/13
285/8
285/6
285/6
285/6

Comment #152 - Posted by: Chad at September 20, 2010 11:57 AM

m/41/169/5'9"

315/10
335/8
355/9
375/9
375/7 (tweaked left hami on last DL rep)

Comment #153 - Posted by: Richie D. at September 20, 2010 12:04 PM

275 - 11
280 - 10
285 - 9
275 - 10
275 - 9

Comment #154 - Posted by: Shawn B. M - 38 - 152# - 5'9" at September 20, 2010 12:05 PM

m/178cm/85kg/34y
kg
140/15
145/13
145/10
145/10
145/10

Comment #155 - Posted by: gepeto at September 20, 2010 12:44 PM

225/8
245/8
265/11
285/6
275/15

Comment #156 - Posted by: Josh 26.2 CF at September 20, 2010 1:25 PM

First WOD after turning 50. Did this one a day late since I spent my birthday recovering.

DL's/HSPU's
295/17
300 1 fail/8 lost balance and fell away from the wall
300/11
295 1 fail/12
275/13

I was happy with my HSPU, best they have been since before my shoulder started acting up over 2 years ago.

Disappointed in my DL's although, 3 reps at 300 was a 3 rep PR.

Comment #157 - Posted by: Jim D. 50/m/165/5'11" at September 20, 2010 1:47 PM

295/17
315/16
315/15
315/14
325/16

Comment #158 - Posted by: Hossink M/39/5'8"/160 at September 20, 2010 2:18 PM

255/9-260/11-260/6-260/10-260/9

Second time writing this: wanted to focus on hspu's so i kept dl weight low but probably in actuality pretty close to max. I fell prematurely on the 1st and 3rd set of hspu's

Comment #159 - Posted by: Cphil24m/163#/69" at September 20, 2010 2:26 PM

m/39/76/210

HSPU to abmat

275/6
295/5
315/7
325/7
335/5

Comment #160 - Posted by: Chas at September 20, 2010 3:05 PM

Back wasn't feeling too great prior to WO so went easy on deads:

235/13
255/11
275/9
285/10
295/11

Comment #161 - Posted by: bill m/51/72"/207 at September 20, 2010 3:13 PM

345lb dl's

hspu's
13,12,10,9,10

all those 20 hspus is sick. good job!!

Comment #162 - Posted by: mtvet/45/6'/211 at September 20, 2010 3:29 PM

185/10, 195/5, 205/6, 215/5, 225/5

Comment #163 - Posted by: rawhide at September 20, 2010 3:34 PM

100920

5 rounds:
3xDeadlift/max reps BW Bench (160)/max reps Bridged HSPU

245/7/15
265/5/18
285/5/15
305(sumo stance)/4/12
285/3/12

I don't have HSPUs yet, so I figured BW bench and bridged HSPU was a good compromise. Fun workout. Bridged HSPUs were in power rack about chest-high. Haven't gotten near a max DL in a while, so that was fun, too.

Comment #164 - Posted by: sixer m/34/5'9"/160 at September 20, 2010 3:48 PM

355 3 reps 7 hspus
365 3, 6 hspus
375 (3 rep pr) 6 hspus
385 2 reps 4 hspus
395 1 rep pr 5 hspus

Great day with deads, hspus still my #1 goat.

After, 500m row 1:34, also a pr.

Comment #165 - Posted by: Smithy/m/50/5'10"/168 at September 20, 2010 3:58 PM

M/33/5'4"/140lbs
DL, HSPU
295 33
295 27
315 26
315 23
315 23

Comment #166 - Posted by: Matthew Burritt at September 20, 2010 4:21 PM

315/12
355/13
375/14
395/12
400(F)/11

Comment #167 - Posted by: cody h at September 20, 2010 4:40 PM

M/28/70/160

315/12
315/8
275/9
285/6
285/5

I didn't fuel up good enough, felt it before I even started the WOD. HSPU are low but I'm using a lot less assist than I was. DL could have been better, a bit disappointed in the weight.

Comment #168 - Posted by: WJC at September 20, 2010 4:54 PM

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Gunnar- 295,8 345,7 365,7 385x2,7 345x5,7

Eric -313,7 333x2 313,4 313,6 313,6 313,6
( hspu were head to mat)

Comment #169 - Posted by: Eric Rivera at September 20, 2010 5:03 PM

3 mile run
21:11
then
4 rounds
(3) 155# cleans
(15) PushUps
7:23
then
20 K's To E's

Comment #170 - Posted by: dyagg at September 20, 2010 5:03 PM

95 pound Clean and Jerk clock
11 minutes + 7 C&J

Comment #171 - Posted by: B. Rhaly at September 20, 2010 5:05 PM

275-13 285-8 285-8 285-6 285-7.

Comment #172 - Posted by: ScottMacArthur at September 20, 2010 5:19 PM

315 / 12
320 / 11
315 / 6

No intensity tonight but the three rounds ha me sucking wind

Comment #173 - Posted by: mikeyb m/49/177 at September 20, 2010 5:23 PM

315-17, 335-14, 345-15, 355-16, 360(x2)-15

Comment #174 - Posted by: sean peters at September 20, 2010 5:25 PM

@ Carole #116 - Thanks!!!

Comment #175 - Posted by: Adam&Jess at September 20, 2010 6:13 PM

410/24, 410/23, 410/22, 410/21, 410/20

Comment #176 - Posted by: amped 36/M/195/6' at September 20, 2010 6:29 PM

405/7--385/4--365/5--315/4--295/6

Comment #177 - Posted by: Libbie at September 20, 2010 6:40 PM

300# deads
17,11,9,10,8 on HSPU

Comment #178 - Posted by: Mad Max at September 20, 2010 6:43 PM

31 yom, 190 lbs


275, 12
275, 10
275, 8
285, 9
295, 9

Comment #179 - Posted by: Jeff Weltmer at September 20, 2010 7:36 PM

35yom / 190lbs

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

275, 9
285, 8
295, 7
295, 6
275, 6

My deadlift has gotten a little weak from dieting, but I plan to get back to where I was. Handstand push-ups are getting better all the time. My form got shaky on the third and fourth sets of deadlifts, so I dropped weight.

Comment #180 - Posted by: Bphantom at September 20, 2010 8:18 PM

26yom / 165 lbs

185, 8
195, 8
195, 6
205, 6
195, 4

Comment #181 - Posted by: N83 at September 20, 2010 8:28 PM

26yom / 165 lbs

185, 8
195, 8
195, 6
205, 6
195, 4

Comment #182 - Posted by: N83 at September 20, 2010 8:28 PM

24 yr/F/145
225,5
225,7
235,8
235,7
235,7

Last round was.. fun? lol

Comment #183 - Posted by: Brittany McK at September 20, 2010 8:58 PM

59/M/203 - 275/12, 295/10, 305/7, 315/7, 325/8 - HSPUs w/ ft. on bench.

49/F/125 - total left hip replacement (due to bone on bone arthritis ) - surgery this morning, walked 100+ feet this PM, nothing but Tylenol for pain since coming out of recovery - CrossFit woman!

Comment #184 - Posted by: Dave and Belinda at September 20, 2010 9:51 PM

37/m/165 - 225/8, 275/8, 295/10, 295/10, 295/6
On 20 Sep

Comment #185 - Posted by: mike at September 20, 2010 11:19 PM

Interesting that on the day prior to this WOD they have a photo emphasizing correct anatomical position for the deadlift, and then today there are posted videos showing quite a bit of lame form... LOVE the crossfit style of working out, just seems contradictory at times.. especially for us guys trying to find our way in working out in general..

Comment #186 - Posted by: xfit what? at September 20, 2010 11:50 PM

M/32/72"/175

100K / 15 Modified HSPU
120K / 15 MHSPU
120K / 15 MHSPU
125K / 15 MHSPU
125K Failed 3 attempts / 15 MHSPU

Hmmm, this one left me wondering what happened. I thought I was stronger than this.

Comment #187 - Posted by: BTS at September 21, 2010 12:12 AM

315&3, 295&6, 295&6, 295&7, 295&3.

Comment #188 - Posted by: Erik 29/M/76.5"/200 at September 21, 2010 2:53 AM

Never was able to do a handstand push-up before today. Thanks CrossFit (and yoga).

155/2
175/3
195/3
215/3
225/3

Comment #189 - Posted by: Seigs at September 21, 2010 4:24 AM

subbed 40kg shoulder press

80/5
90/4
95/4
95/3
95/6 (about 3 push press)

Comment #190 - Posted by: gazza at September 21, 2010 4:36 AM

M/24/164

205 - 10
205 - 9
225 - 8
225 - 8
235 - 8

Comment #191 - Posted by: Yessuh at September 21, 2010 5:00 AM

135x8 / 12
185 / 10
225 / 8
275 / 9
295 / 8

I could have / should have gone a bit heavier on the DLs

Comment #192 - Posted by: Tom O (m/49/6'0/165) at September 21, 2010 5:08 AM

1. 205/26
2. 225/21
3. 255/16
4. 265/14
5. 265/12

Comment #193 - Posted by: KOA2 at September 21, 2010 5:24 AM

315/8
325/7
335/6
335/6
345/6

Comment #194 - Posted by: Bells 37/190 at September 21, 2010 5:25 AM

315/12, 335/10, 365/10, 365/10, 365/12
Ran each set on 5 minute intervals.

Comment #195 - Posted by: Mike Honcho M/31/5'10"/175 at September 21, 2010 8:17 AM

5 rounds:
3 325lb deadlift
max rep handstand pushup (18, 13, 11, 11, 11)
3:00 rest

Comment #196 - Posted by: johnathon in seattle 29/5'8/156 at September 21, 2010 9:02 AM

245/7
265/10
316/8
336/8
356/8

Rest 90 between each round.

Comment #197 - Posted by: Darcy M/32/5'10"/180 at September 21, 2010 9:06 AM

43yom/68"/BW 165

270lb DL
13/10/8/6/7 HSPUs

Comment #198 - Posted by: Ukkrew at September 21, 2010 10:23 AM

365/13
365/12
365/8
365/10
365/8

Comment #199 - Posted by: B-Mo M/6'/202/33 at September 21, 2010 10:28 AM

M/20/6'1"/170

first round of hspu's on parallettes, the rest to a one inch plate.

315/2
325/7
320/7
315/6
305/6

Comment #200 - Posted by: ericthered at September 21, 2010 10:40 AM

307/12
327,9
337,8
347,7
353,8
3 min. rest between rounds

Comment #201 - Posted by: Jette 41/M/5'11"/175 at September 21, 2010 10:56 AM

225/13
225/12
225/10
225/6
245/6

Comment #202 - Posted by: Kiko M36/165/5'9" at September 21, 2010 11:39 AM

325/18
335/17
345/17
365/15
345/12

Comment #203 - Posted by: Jeo M/25/6'0"/155 at September 21, 2010 12:18 PM

As rx'd.

365/18 (PR), 365/14, 365/11, 365/10, 365/9

Fun WOD. Rested 3 minutes in between rounds. Tried to focus on really good deadlift form. HSPUs felt pretty good, happy they didn't burn out completely. I wanted 10 bad on the last round, but no luck. Left shoulder started and ended a little twingy - need to do some extra mobility on it.

It feels good to say that I could barely do 1 HSPU when I started Crossfit.

Comment #204 - Posted by: Mel/37m/5'10"/175 at September 21, 2010 1:05 PM

M/31/6'-2.5"/167lbs

Assisted HSPU by putting feet on smith machine bar.

125/9
145/15
145/5
155/5
155/10

Comment #205 - Posted by: Nick Papageorge at September 21, 2010 1:05 PM

didn't do this wod, went to a paleo seminar with Dr Loran Cordain.

SANTI

Comment #206 - Posted by: santi at September 21, 2010 1:10 PM

Jim D.,

Just saw the Row Row Row Your Fran.

Killer!

Comment #207 - Posted by: Mel/37m/5'10"/175 at September 21, 2010 1:24 PM

M/22/173/6'2"

315/18
325/15
335/14
345/12
355/11

The sweetest part about this workout is that on the last CF total my 1RM was 355. Now I managed to pull that for 3 on my last set of 3. Also all the weird looks from globo gymers when I'm doing the HSPU and then go and pick up really heavy weight were funny... they can't seem to reconcile the two in their head.

Comment #208 - Posted by: Jordan D. at September 21, 2010 1:48 PM

M/29/5'6"/180
I jogged 2.5 miles on Sunday and did this one on Monday.

Round 1 135/11
Round 2 155/20
Round 3 155/15 
Round 4 155/10
Round 5 155/16

After looking over the hspu info I realize I wasn't doing full ROM. will practice this.

Comment #209 - Posted by: Daniel at September 21, 2010 2:26 PM

M/23/170#/6’

5 Rnds-
DL x5
Max HSPU

R1- 225#, 3
R2- 225#, 3
R3- 225#, 3
R4- 225#, 2
R5- 225#, 3



Rested 2-3 minutes between sets. My HSPU numbers are so shameful because I just started using the parelette bars to do them on. Those make it rough… Haha.

Comment #210 - Posted by: Daniel B at September 21, 2010 2:50 PM

225/8
275/9
275/5
275/8
275/8

Comment #211 - Posted by: Kyle A. at September 21, 2010 3:35 PM

M/42/180

As rx'd:

275/16
285/12
295/12
305/11
275/12

Very disappointing deadlift numbers. I guess we can add that to my lengthy list of goats. But this one won't stay there long.

More better faster

Comment #212 - Posted by: Marty at September 21, 2010 3:53 PM

as rx'd

225/10
225/6
395/5
395/5
395/4

Comment #213 - Posted by: Jamie/m/32/175/5'11" at September 21, 2010 3:56 PM

225/5
225/3
275/5
325/5
345/5

Comment #214 - Posted by: greg 6'3"/210/38 at September 21, 2010 5:30 PM

as rx'd

275, 9
295, 8
315, 7
335, 5
345 (broken set), 6

Comment #215 - Posted by: Casey at September 21, 2010 5:40 PM

200x9...9
200x9...5
200x9...8
200x9

Comment #216 - Posted by: holmes11b at September 21, 2010 7:14 PM

Anyone who said the deadlift form on the videos was bad has never deadlifted heavy...ever.

Comment #217 - Posted by: Deadlifter at September 21, 2010 8:40 PM

m37/5'8/168

275/21
295/16
305/14
310/17
315/15

Comment #218 - Posted by: cmendoza at September 21, 2010 10:57 PM

Complete five rounds of:
Deadlift, 3 reps
Max rep HSPU variations

225/20 (PR Deadlift)
230/21 (PR Deadlift)
235/23 (PR Deadlift)
240/26 (PR Deadlift)
252/30 (PR Deadlift)

Never thought I'd deadlift 150 lbs, let alone 250.

Comment #219 - Posted by: Perry Cox at September 21, 2010 11:39 PM

Did test #4
1RM DL and max HSPU depth with hands to ears.
385 DL (5 lbs under PR) and 9 HSPU to ears... felt pretty good about the whole effort.
Litte sore in the back the next day, but all good.

Comment #220 - Posted by: Matt A at September 22, 2010 1:00 AM

As rx'd

40 kg/4
50 kg/4
60 kg/5

Did 3 rounds instead of 5, just because I have a bad memory.

Comment #221 - Posted by: Peter Hultgren at September 22, 2010 1:17 AM

r'x
100/15
100/12
100/12
100/12
105/14

Comment #222 - Posted by: befera at September 22, 2010 2:53 AM

as rx'd:

275/10, 285/10, 295/15, 305/12, 305f, 305/11

Was not going to let that last set get missed!
Nice wod.

Comment #223 - Posted by: Dan in Coatesville, PA at September 22, 2010 3:37 AM

395/24, 405/18, 405/16, 405/17, 405/16...How in the world did Austin Malleolo keep up that Hand Stand Push up pace? That's insane.

Comment #224 - Posted by: Caleb 25m/5'11"/173lbs at September 22, 2010 5:18 AM

DL at 405
HSPU
7,7,(5-2),5,6

Comment #225 - Posted by: marty c m/47/6'/240 at September 22, 2010 6:12 AM

Bc of neck pain did 100 20lb wall ball cleans

11:30

Comment #226 - Posted by: Adam W 41/5'7"/185 at September 22, 2010 6:31 AM

100919 evening Strength WOD
5 rounds not for time
Deadlift x3
max rep Hand Stand Push up

wyatt: wu with 5x135
DL 205-255-275-255-265
HSPU 14-10-13-9-11

Liz
DL 65-85-95-90-90
Max Push Press with a 45# bar
15-10-13-10-8

Comment #227 - Posted by: wyatt22 at September 22, 2010 6:53 AM

Subbed an improv The Ten. 10 reps each of Box Jumps (20"), Sit Ups, Jumping Pull Ups, Double Unders, Wall Balls, Ball Slams, Push Ups, Back Extensions, Wall Runs, Ring Dips. AMRAP in 30 minutes.
645 reps.

Comment #228 - Posted by: LT at September 22, 2010 12:39 PM

370/21
370/18
370/15
370/15
390/16

Comment #229 - Posted by: Kevin - M/190/6'/38 at September 22, 2010 1:51 PM

felt much stronger on HPU's but still not going to full depth. went about 1/2 depth for first 2 sets then back to about1/4 reps for last 3 sets. Felt like I really rounded my back on the first DL of last set. finished the set though. took 2 aleve and might be sore tomorrow. Feel fine now.
275/9, 275/7, 275/7, 275/6, 275/5

Comment #230 - Posted by: blaine vigilante m/33/190/5'9" at September 22, 2010 6:12 PM

subbed push ups with hand release at bottom-each set to failure.
95/15, 95/10, 95/8, 95/5, 95/5

Comment #231 - Posted by: bethany vigilante f/33/125/5'4" at September 22, 2010 6:19 PM

@ the Tulsa sweatbox
As Rx'd

275/20
295/17
315/16
325/15
335 F/14

Comment #232 - Posted by: n_Rahim 28/m/145# at September 22, 2010 7:00 PM

M/26/5'9"/174

355-12
355-7
355-7
355(f)-7
345-6

HSPU were tough for me today, if my feet touched the ground after I went inverted the set was done.

DO WORK!!!

Comment #233 - Posted by: BlackCatX-Fit at September 22, 2010 7:01 PM

did 3xdeadlift/max reps bw bench press
225/8,245/8,255/8,265/6,225/4

Comment #234 - Posted by: ecp2 at September 22, 2010 7:07 PM

M/46/190

345-7
345-12 assisted HSPU
345-14 assisted "
345-14 assisted "
345-13 assisted "

Comment #235 - Posted by: medic8 at September 22, 2010 7:42 PM

205/15
225/9
235/10
255/9
255/6

Comment #236 - Posted by: chavez at September 22, 2010 8:32 PM

DL: 215x3, 220x3, 225x3, 230x3, 235x3
HSPU: 18, 12, 12, 10, 11

Comment #237 - Posted by: Harpo m/43/5'7"/145lb at September 22, 2010 10:42 PM

deadlift 365 385 405 385 385 (fail)
hspu 26 18 11 10 10

Comment #238 - Posted by: James Cebedo at September 22, 2010 11:27 PM

m/26/5'8"/150

as Rx'd:

265/18
275/14
285/10
285/12
295/12

I never imagined 3 repping nearly 300 on deadlift. Thank you, Crossfit. This has been such an awesome journey.

Comment #239 - Posted by: Matt Laney at September 23, 2010 4:26 AM

365/21
385/16
405/13
405/11
405/11

Comment #240 - Posted by: Edwin 27/M/68"/170 at September 23, 2010 8:02 AM

315/12
335/7
345/7
355/6
355/6

Comment #241 - Posted by: ferb44 at September 23, 2010 8:10 AM

m/32/170lb/5'8"

225/8
265/6
285/7
305/5
325/4 (max deadlift ever)

Comment #242 - Posted by: Adam Hamm at September 23, 2010 12:32 PM

225/10
230/5
235/6
240/7
245/6

Comment #243 - Posted by: smithwick's at September 23, 2010 2:17 PM

rx'd

331/4
381(fail)/6
351/3
331/6
351/4

Comment #244 - Posted by: DJ m/24/175/5'9" at September 23, 2010 4:05 PM

did a crossfit football wod today!

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 1.5 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 1000 meter row.

Post rounds completed and penalties to comments

3 rds completed

2 rds penalized

rowed 2000 m 10 minutes after!!!

Comment #245 - Posted by: al deezy 33/m/155 at September 23, 2010 6:55 PM

Subbed with CrossFit Football WOD.

One minute on...one minute off...for 10 minutes.

1 minute to get 30 reps of KB swings. If you do not get 30 KB swings in 1 minute, count a penalty. For every penalty counted, perform a 1000 meter row after the ten minutes.

Round 1: 30 KB swings (1.5 pood)
Round 2: 30 KB swings (1.5 pood)
Round 3: 30 KB swings (1.5 pood)
Round 4: 30 KB swings (1.5 pood)
Round 5: 19 KB swings (1.5 pood)*
*Penalty row: 1000 meters


"Mrs. Wobbly"
Round 1: 30 KB swings (1 pood)
Round 2: 30 KB swings (1 pood)
Round 3: 30 KB swings (1 pood)
Round 4: 24 KB swings (1 pood)*
Round 5: 30 KB swings (1 pood)
*Penalty row: 1000 meters

Comment #246 - Posted by: Miyagi 30/m/164.2# at September 24, 2010 3:39 AM

M/33/142LBS/5'5"

DL/HSPU
275/28
295/26
315/24
315/22
315/21

Comment #247 - Posted by: Brandon Burritt at September 24, 2010 5:50 AM

315 6
325 5
335 6
345 5
345 5

Comment #248 - Posted by: tonyz 26/M/185 at September 24, 2010 5:51 AM

age 20 bw 170

kept deadlifts at 315 for form then handstands went 12/8/9/8/6

Comment #249 - Posted by: Chris S at September 24, 2010 10:05 AM

sub 45# dumbell press for hspu

135 6
185 6
205 6
225 5
245(f) 5

Comment #250 - Posted by: MaroonSwim at September 24, 2010 1:40 PM

120kg/16
130/14
140/13
150/13
145/10

Then finished with a 1rep max at 155kg

Comment #251 - Posted by: Munk at September 24, 2010 1:41 PM


176/25
220/25
242/25
242/20
220/20

HSPU feet over smiths machine bar set shoulder height

Comment #252 - Posted by: Leon (UK) M/32/5'9"/154 at September 25, 2010 3:13 AM

345/18,345/14,355/8,355/7,365/10

Comment #253 - Posted by: therozfather. 31/M/195 at September 25, 2010 8:44 AM

365/13
365/6
365/10
375/8
375/6

Comment #254 - Posted by: Tyler Scott at September 25, 2010 9:20 AM

DL 365x5
HSPU 1 + 15 assisted x 5

Comment #255 - Posted by: cja at September 25, 2010 11:46 AM

rx'd
255/17
275/16
285/14
285/12
285/12

Comment #256 - Posted by: illis m/29/160/5'10 at September 25, 2010 7:26 PM

WU
DL/reps + HSPU
315/3 + 10
325/3 + 9
335/3 + 10
340/3 + 10
345/3 + 10
M/49/198#/72"

Comment #257 - Posted by: RB at September 26, 2010 10:26 AM

M54yo 233
No one else showed....done alone, not good doing these alone, but made it (see failure)
245/14
265/12
275.14
285/8
300.5 (failed) Big mind thing...took 5# off and had no problem.
295/13
Did HSPU w/ black and green bands..kind of woosed early rounds.
All DL touch and go w/ no problem. Would be nice to have someone there...will make sure next time.

Comment #258 - Posted by: do_b330 at September 26, 2010 3:47 PM

evening Strength WOD
5 rounds not for time
Deadlift x3
max rep Hand Stand Push up

wyatt: wu with 5x135
DL 205-255-275-255-265
HSPU 14-10-13-9-11

Liz
DL 65-85-95-90-90
Max Push Press with a 45# bar
15-10-13-10-8

Comment #259 - Posted by: wyatt22 at September 26, 2010 5:58 PM

subbed 95lb press (last 3 rounds push press) for HSPUs

315/12
325/10
335/16
365/15
375/15

Comment #260 - Posted by: Eamon at September 26, 2010 6:54 PM

Went light on the deads after felt something pop in my upper middle back. Should have been closer to 325-375 for a proper 5 rep max.

275/10
275/9
275/9
275/6
275/8

Comment #261 - Posted by: clark at September 27, 2010 2:38 AM

295/10, 300/7, 305/5, 305/5, 305/4

with steel toes on

Comment #262 - Posted by: Jross (35yom, 178#) at September 27, 2010 1:45 PM

This is cool! I don't know if someone with HQ saw my page and programmed this but I put this WOD together over a year ago! Great stuff!

355/11 (lost my balance !$&@!)
355/11
355/11
355/10
355/9

I have had pneumonia for a couple days so no cardio for me. I've done 375 for 3 recently but not feeling a pr attempt today. 355 felt like the perfect weight today for 3x5

Comment #263 - Posted by: Jeff Chalfant- 31/5'10"/170 at September 27, 2010 2:14 PM

M46/6'3"/190
245/5hspu, 5 blue band= 10
All other hspu/blue band
245/13
255/11
255/10
285/9
Not "touch and go" - lift and lower with a couple intentional drops...

Comment #264 - Posted by: Kaiman at September 27, 2010 4:38 PM

275 / 20
295 / 15
315 / 10
335 / 8
345 / 8

Comment #265 - Posted by: MikeyPaul/m/28/170/5'8" at September 27, 2010 6:13 PM

Load in kg...

100kg/ 18
120kg/ 17
122kg/ 16
124kg (fail) then, back to 120kg, do 1 rep, back to 110kg, do other rep/ 11
124kg x2/ 16

Comment #266 - Posted by: João Oliveira at September 28, 2010 7:02 PM

245-6
245-6
245-6
245-6
245-6

Comment #267 - Posted by: Drew m/42/5'10"/158 at September 28, 2010 7:39 PM

m/36/5'9/182
CFWU-3. 12 pushups instead of HSPU 3rd. Superman. Burgener.
Good tech on HSPU. Elbows out to side instead of in front. Good ROM. Pleased w/tight range of HSPU from first to last round.
345/13
355/12
360/11.5
365/11
370/10

Comment #268 - Posted by: jrm at September 29, 2010 6:12 PM

Crossfit warmup
8 x 154 deadlift

WOD

1. 264 20 (feet draped over bar)
2. 286 12 strict hspu
3. 286 12
4. 308 17 (feet draped over bar)
5. 308 12 " "

warmdown
154 x 8 deadlifts
L pull ups 10


Comment #269 - Posted by: Karsk (57 M 5'9" 185lbs) at September 30, 2010 9:33 AM

275/20
275/18
275/15
275/16

DL were done with slight grip adjustments each time for last 2 rounds (~2 sec)...gotta get stronger, although I couldn't even do 275 once 6 months ago.

HSPU forehead to floor

Comment #270 - Posted by: schinizel/m/32/5'8/150 at September 30, 2010 10:26 AM

135-16
225-13
315-10
315-13
225-14

Comment #271 - Posted by: JerryM (m/39/6'2"/240) at September 30, 2010 5:29 PM

35 yom. 189 lbs


355/12
355/7

Comment #272 - Posted by: kgw at October 1, 2010 11:25 AM

395/4
405/4
415/3
420/3
425/3

Comment #273 - Posted by: Repto M/40/5'11''/220 at October 2, 2010 4:28 PM

CFWUx3 (no dips)
295/9-295/9-295/8-295/7-295/7
in garage, "kipping" HSPUs

Comment #274 - Posted by: Doug at October 4, 2010 3:31 PM

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups SUB Push-ups in piked position with feet on bench

245/22
255/26
265/23
275/23
285/24

Comment #275 - Posted by: Louis Herrera 51 70" 178 at October 6, 2010 8:43 PM

225 245 265 225 225

Comment #276 - Posted by: JoshuaM M/28/73"/165# 100210 at October 6, 2010 10:08 PM

275/13, 275/12, 275/10, 275/10, 275/10

Comment #277 - Posted by: Manchild at October 17, 2010 9:52 AM

M/32/5'9"/155

Did this like in the video (no rest b/w deadlifts and HSPUs). Best HSPUs I've ever done; touched my rolled-up T-shirt on each rep.

275/2 fell, then did another 10
285/12
295/12
285/12
285/12

Comment #278 - Posted by: Antun Karlovac at October 22, 2010 3:51 PM

24.m.134.65"

as rx'd
305/26
305/12
305/15
305/11
305/12

Total 1525/76(PR)

Comment #279 - Posted by: Francis Vu Nguyen at October 24, 2010 9:41 PM

400/14, 400/15, 385/12, 365/11, 365/11 rx.

Strict HSPU. Focused on keeping my back tight and shoulders back.

Comment #280 - Posted by: hillmanb at November 4, 2010 11:25 AM

135/8, 135/6, 135/6, 135/6, 135/5

Comment #281 - Posted by: pete99 at November 23, 2010 10:25 AM

kg 100/14, 120/10, 140/10, 160/9, 150/8.
lbs120/ , 264/ , 308/ , 352/ , 330/ .

Comment #282 - Posted by: Michal at January 12, 2011 8:12 AM

110119
365-365-365-365-365
18-15-12-10-10

Comment #283 - Posted by: Ryan 6'/185/33 at January 20, 2011 9:06 AM

5 rnds
315/24
335/16
315/15
315/14
315/13

Stayed at 315 for back sake.
HSPU as rx'd

Comment #284 - Posted by: Chaps at January 21, 2011 9:13 AM

275/17
275/12
275/13
275/10
275/12

Comment #285 - Posted by: dcyn at September 25, 2012 10:18 AM
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