excellent WOD

Anthony is unknowingly the reason I got into CF! So glad to see him on the front page again!

Anthony,

Congrats to both you and Jody!
Hope all is well!

Nice work Tony!

Tony on mainsite!!

2:32 , is that even possible?

Does Camille look a bit soft compared to last year?

Oh dear.

what is a good sub for ring dips, I dont have access to rings

Comment#7-
I think she got a bit muscular. Im sure she is a bit shredded now for the games

3 regular dips for ever ring dip required

definitely hitting this tomorrow, watch out connor

3.82 times body weight!
I was stoked when I hit 2!

wow, 2:32! I would love to see the video of that!! I am going to be lucky to go sub-10 minutes on this one...

Games Open WOD

scaled to 155 lbs

11 rounds or 22 reps

Congrats Anthony!!!!

Did "JT" with an 11# vest recently in 9:42

PR Rx is 6:48

Congrats to Anthony Bainbridge! Such a great well deserving guy, and one of the Original CrossFitters.

Heck yeah, Bainbridge. Way to go, Brother.

Best,

Jon

W.O.W. nice work, anthony!

14:54

Awesome video.. Strength, beauty and femininity. Go, Girl! I love, love the hint of softness.. she looks so fit and womanly at the same time.

Congratulations, Anthony! VERY impressive

I have so much respect for the Bainbridge couples!

Congratulations Anthony!

Way to go Tony! Congrats on the new Record!

Huge respect for Tony and Jody. Awesome couple. Congrats Tony!

Way to go, Anthony! Congrats!

... but SUMO was not allowed in 11.2...

#7

Careful sean thats my girl your talking about

#7

I think last year she was just leaner in general. She looks like she has a lot more definition in her upper body, but her mid section is a little soft. Either way, she's still beautiful and strong.

#27 jt
I would have stronger words for him than that

Camille is impressive! You go girl.
Matt

Nice work Anthony! Much love brother!

Who did 2:32??

Camille is hot and beautiful and thats the end of it. As to why she is not as lean I would assume she has discovered that if you want to get bigger and stronger you have to eat a lot and lift heavy ass weights. In an interview someone recently asked Glenn Pendlay if he had his athletes eat paleo or zone and his response was, "Are you f%$*&^ serious?" I don't know about you but if I were entering the games I would be adding some strength and lifting heavy weights instead of doing hour long wods everyday.

#32 - John

Connor Martin's time was originally posted as 2:32.
They have changed it just recently.

Wow Camille - the first heat wasn't supposed to be the "more weak girls" - just the girls with lower rankings based on performance leading up to the games, but that sure offended some of the other girls in your heat. I'm unimpressed, and disappointed that the top finishers from last year's games are getting fewer sponsorship opportunities because they don't have the same sex appeal. I want to like you, but the things you say on video repeatedly challenge my ability to do so.

Congrats Anthony! From CrossFit Regina (Canada)

M/23/70"/193#

"J.T"
21-15-9
HSPU
Rings-to-Nipples Ring Dips
Push ups

30:05

R.I.P. Jeff Taylor

9:50

did regular dips...really surprised at how hard this was...could barely do the push ups at the end

That was previous

Tonight

19:12 Did the push ups where you go all the way down and lift your hands...that slowed me down a lot I have a hard time with those...felt weak on just about everything...just like last time I'm surprised how hard it is...did regular hspu instead of using the braces and faced the wall instead of facing away

RX 12:34
Forearm nylon burns from the last muscle-up workout ripped on the first rep of dips for a nice blood bath. Close to 4:00 rounds on all of 'em.

RX 12:34
Forearm nylon burns from the last muscle-up workout ripped on the first round of dips. That along with HSPU prompted stares in the globo and questions like ..What's wrong with that guy?

14:51

Rx 12:34

Ripped my forearm scabs from the last muscle up workout on ring dips leading to blood all over the rings. That and doing HSPU in the globo led to. . . WTF is that guy doing?

Crossfit, it's wierd in a good way.

Concerning Anthony:

Super-suit: Check!

Belt the size of Texas: Check!

Compression socks: Check!

Hook grip: W-h-a-t??? No hook grip?

Wonder what coach B would have to say about that?

Congrats Anthony.

M/31/73kg - 9.52

m/42/5'6"/150

as rx'd
19:56

Congrats Anthony !! Keep it up!

m/45/185

12:10

43/m/176cm/73kg

As rx'd

19:26 PR (last time 19:55)

Kipping HSPUs in the last round, all reps head to floor. Strict ringdips, toes in front, turn out on top, push-ups games standard (release hands). Best J.T. effort (shortest time and best form) ever.

13:50 got through the first set of hspu, then halfway through the second subbed 4 seconds of hold for each hsup

Did this April 5th

Shoulders were still toast after Diane (8:54) the day before.

16:15 - 1st round as rx'd the other HSPU's were using a ledge.

Thanks

Anthony made that lift look easy - it was fun to watch! Congrats again on the record and for ranking Master. Very proud of you!

9:36 (PR)

m/30/6'1"/225

subbed 4 weight assisted pullups and 4 dips for everyone ring dip...

time of 36 minutes

worked out with two non-crossfitters that wanted to socialize so it really slowed me down today.

@35 - In case you hadn't noticed, English is her second language. I interpreted it as she was simply calling attention to the fact that she had been put in the group that people had the lowest expectations of based upon past performance. Nothing insulting about it at all.

She's one of many great athletes with great attitudes. Our abilities and looks are not always completely within our control, but our attitudes are. Those who make the most of everything that they have are to be admired, praised and emulated, not torn down.

#35 hater - ...remember English is her second language. By 'more weak girls' she could very easily mean girls with lower rankings... There is no reason to associate any malice with that comment whatsoever.

It's difficult to keep an open mind sometimes, but until you actually meet someone and talk to them I'd recommend giving most people the benefit of the doubt.

M/43/5'11"/185

21-15-9
HSPUs--used 1/2" bands
Ring dips
Push-ups (hand release)

23:44

As rx'd: 10.05

Training for my first sprint tri along with WODs, no rings

21 HSPUs/42 dips/21 push-ups
15 HSPUs/30 dips/15 push-ups
9 HSPUs/ 18 dips/9 push-ups

time 13:14

then did 11.4 miles on bike-35 minutes
ran 2.5 miles- 20 minutes

Feeling Great! Loved it..

14:00 facing away from wall (pr 12:20 I think facing wall)

HSPU's were VERY weak today.

M/30/173/5'10"

as rx'd

9:48

Well done Anthony!

Allan

The comments about Camille LeBlanc-Bazinet's weight gain brings up an important point about Crossfit in general. It seems like the endurance side of Crossfit is being reduced and replaced with a strong emphasis on Olympic lifting and a few technical movements like muscle ups. The way to get better at Crossfit is to get stronger. In an effort to get stronger many people are gaining weight. Is this healthy? I think Crossfit should put more emphasis on 2-5K runs and 2K rows.

m/30/185

as rx'd 9:25

Another WOD that looks easy on paper then kills in action. Those dips are no joke each round by the time you get to them.

M/29/5'5"/165
9:11 PR

@ #61 GOOD MORNING JIM.
weight gain or loss or body fat% or "look" etc etc are not what crossfit measures or focuses on solely.

IT IS Performance. stronger, faster, better etc. Results of performance are measured by WOD times and scores and the "numbers" that are trackable.

what cam is doing with her training cycles and program we don't know. but i can bet you that come july 29th she will be more badass then she is now. and prolly pretty "ripped".

the programming of crossfit will and does hit all 10 fitness domains, you can rest assured.

for more strength look to crossfit football/ for more endurance look to crossfit endurance. good luck with your training and have fun.

She must be in The Zone.

Rx'd - 12:29

WOW that is an INSANE ratio of weight:bodyweight.

Anthony!!!!!
Congrats. That is an amazing accomplishment. Hope to see you and Jodi at Regionals. :)
Lulu

15:07 Whacked the crud out of my knee on a doorknob facing towards it for the HDPUs. Now I've got a pimp strut going on.

5:00
115# Clean and Jerk
27 Reps....Good Workout
then
20 Pull-Ups
then
21-15-9
Dips, Push-Ups, Sit-Ups
then
20 Back Extensions
At Hammerhead in Ft. Myers

Anthony Bainbridge = BEAST!

M/24/70"/195

14:30 Heck of a workout!!

Nice lift Anthony! That's inspiring!

8:46 rx
Rest 30 mins
Run 1.6 miles=12:11

15:35

21-15-9
HSPU in pike position with feet on box.
feet assisted regular dips
push ups

8:45

With all of my subs, I really thought this would be fairly easy. I was definitely wrong.
I also did 40 burpees for day 40 of my 100 day burpee challenge.

J.T

11:17

Back at the WODs from 6 month break , wow difficult!

As RX'd

13:33

~10:00
I just started doing crossfit so I substituted pike press on a box and feet elevated regular dips....
I'm having trouble coming up with a good warm-up I sort of jog around and do some exercises to get my heart rate up..but that only takes me 5-10 minutes.
Can anyone help me find a good warm up?
Thanks

Are you kidding me?!...that's like triple body weight at least! Congrats Anthony! It's nice to see a NB homeboy make it big like you did...you have all of Fredericton Crossfit cheering for you. Jodi and you are awesome!

Camille is tha bomb! She is making it big so quick, she is just a tremendous athlete...and she's doing it with humility and class!..To me, she is in the same class as GSP. She is the perfect representative for the Crossfit community, Canada, and Quebec. Camille!...

Hilarious, I did J.T. after yesterday's WOD, 15:25 w/parallel bar dips and shallow HSPUs.

Today did "Roy" 100727" in 34:20 as RX'ed (slow but still going) and then Tabata That core exercises.

Tough WOD. Looked much easier on paper, set a PR on HSPU 7, had to prop my feet on box after that. That really made the dips and push ups much harder.

m/37/5'8"/195lbs.

JT - 8:45

No rings. Used parallel bars.

First HSPU set (21 reps) and last dip set (9 reps)unbroken. All other sets of HSPU, dips, and push-ups broken up. Felt like forcing the unbroken first set caused other sets to be more difficult. Can anyone advise if pacing the whole thing in broken sets or just pushing out max reps until reaching 21, 15 and 9 (even if it's 3x3x3, etc.) is the way to go? Not an endurance problem as in out of breath. A max-rep failure issue.

WU = loosen head, shoulders, hips, knees feet; 20 lunges with 25# plate overhead; then yesterday's WOD 5 min. AMRAP C&J @ 105# = 13r. / 26 reps.

Then today's WOD, shallow/negative HSPU's; sub'd 3 Gravitron (bar) dips for each ring dip. (63 - 45 - 27 on dips, 2/3 of them weight-assisted); hand-release pushups

26:30

Thought shoulders might fall off after 135 dips. Still hard to write 45 mins later.

C/D - 15 back ext, 105 x 5 FS, 105 x 5 BS, 45 x 5 OHS

7:57 Rx'ed HSPU'S, Ring Dips, Push Ups

21 reps- 2:12 15 reps - 3:18 9 reps - 2:26

Notes: Kipping dips, hand release push ups. HSPU done on abmat. Suprised that I had to break up the push ups for such few reps

11:33
Tougher than it looks as usual.

m/37/6'1"/205

Had to do regular dips. 10:08 at Blue Flame CF

#79 David, On the left of the page click on the Exercises and Demos link, and under the crossfit exercises sub-section there are several videos of warm-up routines.

Münster, Germany

M 37/181/90kg

09:42 min

Tough...tough...tough...

Had to do regular dips st "dip station".
This was a tricep punisher for me.

M/39/5'11"/193lbs
JT
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

08:50 min

Finished with KB Swings and RUN:
20S/.25mi
15S/.25mi
10S/.25mi
5S/.25mi

Whipped!

Carole
F/52/5'6"/133

17:01, with hspu to a pad for round 1, feet on a smith machine bar for rounds 2,3.

Kevin
M/52/5'11"/174

14:31 (PR), hspu with feet on smith bar all rounds.

5/22/10 16:48
8/02/09 20:22

9:43 rx'd with the "hands released at bottom" push up

14:00 rx'd

As Rx'ed

7:06

STRONG LIFT ANTHONY!

J.T.
9:35

Nice to see Anthony on the Main Page. Much too long between sightings. Strong work.

Home Workout: Modified

HSPU w/ legs on the wall at an angle
Chair Dips
Push ups as Rxd

13:00

Wicked lift Tony......proud to call you my coach! Congrats!

18:40 as rx'd

32:27
This was the first time doing these kinds of numbers with unscaled, belly to the wall HSPU's. It became a bit like Louie's sets of two heavy benches on the minute, but I got through it.

a necessary step

I agree with some of the comments that CF has been evolving with more recent ephasis on lifting. When I started CF three years ago, the WODs were more tilted toward calisthenics with long-slow cardio coming up more frequently.

But the recent evolution is in keeping with evolving scientific understanding, which holds that short, intense interval training is more effective at raising MaxVO2 levels than long, slow cardio.

So, we're apparently seeing the weights used more to generate the intensity and keep the athelete above his/her anaroebic threshhold as much as possible. This type of programming also increases strength and muscle mass at the same time. What's not to like?

I personally like it. More bang for the buck, so to speak. I never did get much out of running a 5K or rowing. But a five minute AMRAP of clean and jerks will leave me on the floor and completely destroyed.

49:45 hspu belly to wall nose to ground sets of 2-3

16:33 first full month of crossfit, was getting cocky and got humbled today. looked at this work-out and thought to myself no problem well 16 minutes later...... loving every minute of it

6:40 as rx'd Love the strength wods!!

M/29/215lbs/5'11"

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
I did the first 21 HSPU’s unbroken then 15/6 ring dips, then I could only do about 11 PU’s and died. I couldn't believe that it was such a struggle to finish the 21 PU’s. The 15 HSPU’s were almost impossible, but I did 6/4/3/2, then 5/5/5 on the ring dips and PU’s. The last set of 9’s I could only do 5 HSPU’s as singles, then failed, so I had to do military press with 50lb dumbbells. I had to cheat on the 9 ring dips with a little jump action, but finished strong with 9 PU’s unbroken.

Total time was 13:45. I count this as a DNF for me.
M/45/185/5'9"

11:39 PR

Most ring-dips were kipping; full ROM on HSPU's.

Way to go Connor and Anthony. Camille looks and sounds very motivated and inspirational to me. I'm a fairly critical person, but "hater?" you've got me beat.

Great work Carole and congrats on the PR Kevin.

“JT” Rest in Peace
16:24
HSPU: squat rack fully elevated, toes on bar
Bar dips
Push ups
m/53/6’/215

41/m/185
as rx'd

18:05

Camille in HD.. HHHNNNNNNNNNGGGGGGHHHH

Rx'd - 12:13

Didn't quite understand this one. I did 21 HSPU, 15 ring dips (subbed as 45 bar dips) and 9 pushups. In 9:08. Thought I was a star. Then I read some of the comments and realized: I did less than 1/3 of the workout! Instructions could be a little clearer?

2011-04-07: 10:59. Reg dips. (2:22,4:57,3:40)
2010-05-22: 12:45. Reg dips.
2009-08-02: 20:44. Reg dips.

22-15-9

Bar dips, HSPU and press-ups

4.50

Nailed me!

m/34/6'4"/208#

12:41

m/25/101.5#
bar dips, 35lb military press, push-ups
16:02

I will improve.

21:45

Sub
55 pds push press
100 pds assist dips
stupid girl push ups :(

14:09 Handstand againstb wall

Scaled from Crossfit Brand X.

15-12-9 of:
HSPU variation
Bar Dips
Pushups

18:06

7:55 as rx'd

9:55 w/hands released at bottom push ups(strict)
hspu's were strict(no kip)
ring dips w/kip

hspu negatives
band assist ring dips
gspu

15:22

Thanks everyone! I'm super proud of our team - we sent five lifters to Nationals and came home with five national records, 2 gold medals, 1 tied for gold, 1 silver, and 1 bronze. We also had two lifters qualify for worlds! :)

M/26/198/5'10

10 pounds vest

Facing away from wall on HS-PU's

13:11

35/M/6'00/191

17:02

Worst JT ever. Had 14 straight HSPU in first round, which led me to believe I'd be easily sub 10 for the WOD. No dice. Huge meltdown after the ring dips. Got down for push-ups and got 2 before collapsing. After that, the whole WOD was singles and doubles of everything. In the 15s and 9s, I was doing 2 attempts for nearly every rep of HSPU.

13:42, first round went unbroken.....last 2 were a different story. first time hitting this wod and i'll be feeling it tomorrow for sure

J.T. 1 rnd as RX'd 3:55....

My initials are J.T. and so I like this wod very much!! Im on vacation and found a great empty swing chair mount with no swing for my rings. Plenty strong obv.. So I get them set up 3..2..1.. go for a solid 1st round until 1..2...3.. hotel rent-a-cops come tell me I cant "swing from the ropes" so after 15 min of explaining what im doing is safe and I am very familiar w the move they wont budge due to "liabilities" to which i responded I would sign any waiver they had.....

They said to use the workout facility b/c it has mats, but I had already checked their "facility" and no ring mount locations. After asking them where they recommend I set them up they said "what you do in your room is your business".. wow wish these guys had a clue... bummer

Get this one full force next week...

13:42, first time hitting this one...first round went unbroken, last 2 were awful. great workout

CFWU x 3 (minus pushups), then Hero WOD "J.T."

21-15-9 of:
Handstand Pushups
20 lb weighted bar dips
Hand release pushups

14:24

Weighted bar dips felt roughly on par with ring dips for difficulty. Got 17 HSPU to start (PR) but fell apart in the last round, doing just 1-2 at a time.

Finished with 500m row in 1:38.

subbed bar dips :(
7:16

11:46, last round did 15 pike press in place of last 5 HSPU, everything else rxd.

30/M/135

Subbed regular dips for the rings to make due in my hotel room.

7:41

2:58 as rx'd, put abmat under my head for HSPUs so I didnt bang myhead. no SWOD.

m/28/5'6"/ 145

40M/5'10"/170#

W/U: jump rope, 200 single-unders; BP, 3x5 at 100-120-140.

As Rx: 11:59 (active rest day).

C/D: static stretching of shoulders.

Off PR by 3:20. Head to floor HSPU; strict ring dips; chest to deck push-ups. Even taking an active rest day approach didn't prevent this from smoking my triceps and shoulders.

Done in your honor, Officer Taylor. RIP.

Had a rest day today. Went and supported @Bingo as he did the Games Open WOD 11.3. While I was there, I had my eyes set on the rings the whole time and before we left I got my very first Muscle-Up!!

#Winning

Attempted Crossfit Open 11.3 at Crossfit Cleveland. Coached by Bill Russell and Lil'bingo.

8 Successful Squat Cleans. 0 successful Jerks. Last attempt described as 7/8 successful by Bill.

So close...

21 15 9
HSPU (first 10) then declines
dips
pushups
21:02
I have lactic acid to spare if anyone needs any. wow.

7:07 way harder than I expected!

8:20
Did regular dips so I just added 10 to each set.

Kicked my butt

11:21

That fastest times is crazy!!!!!!2:32!!!!!!!

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

26:26
First 17 HSPU as rx’d, remainder with feet on rack assist.
Foam roll after
Compared to 100522: 8:46 HSPU with feet on rack assist

F/26/115/5'5"

17:50

Red-band assisted HSPU to an abmat, otherwise Rx'd

14:26

Holy triceps!

9:31

9:58 (PR)
as rx'd
100522: 12:03
My arms were gone after the first set of HSPUs. My mind wanted to do the ring dips, but my body was not moving... definitely surprised me.

M/34/145lbs/5'5"

As rx'd
6:20 (pr)

BTW, Lil'bingo got his first ever MU tonight and I was there to see it! Proud Papa bingo...

5:31

15:12, pr is 15:07

I did 7:40
my shoulders and tricep was weird

2:50

7:02asrx :) my armsssss

Hey do you guys recommend heavy lifting after completing WODs? I'm in the military, I swim laps every morning and do the WOD after work everyday but should I also spend 20 or 30 minutes lifting heavy so I can be a well rounded athlete and have some strength training as well?

I mean I'm pretty spent after the WODs but I just want to be as I said a well rounded athlete. Any advice would be greatly appreciated.

45/172

17:30

cfwu( only 1 set of dips)

as rx'd 14'05" PR

Nose to floor handstand pushups.

how does the break down for 21-15-9 reps go?

round 1: 21 of each

round 2 15 of each

round 3 9 of each?

10:09 as RX'ed

7:51:33 as rx'd

m/27/180/5'9

As rx'd: 12.16

100524: 24.18
093012: 30.14 (assisted hspu)

"There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level." ~ Bruce Lee

m/28/175/5'9
No rings and pike pushups vs HSPU due to pacemaker.

16.07

18 mins

15:16

HSPU: 21 strict, 6 then hand stand hold, 2 then hand stand hold
Normal dips
Comp. P/U

M/34/195

16:00

M/22/6'0/215lbs

21-15-9 of:

Scaled HSPU (feet hooked on bar about 5ft high)
Scaled Bar Dips (had to jump after about 3)
Pushups Rxd

A couple of locals have been doing BeachBody's Insanity at the local gym and I've been joining. It's about 5 times per week. It's great cardio!

14:02 rx'd

why do they not post the picture of the hero anymore? It feels discourteous and disrespectful

9:19 as rx.
Rip

M/24/165/5'8"

17:13
First 21 HSPU were strict, 15 & 9 were military press w/ the bar.
Normal dips, some minor kips near the end of each set.
Correct form push-ups all 3 rounds.

#158 Espinosa, GREAT post. Incredible time, excellent improvement, inspiring quote!

27/m/5'11/175
As rx'd w/ games pushups.
18:50(27:39 prev PR)
Only second time as rx'd. Getting better!

M/24/5'8"/165

17:13
21-15-9
HSPU were strict at first, then half way switch to military press. Normal, strict dips. Normal, hands-off push ups.

#158 Espinosa great post!

WU:Benchx3(:60)-135-185-205-215x5

Easy run on treadmill 20min - 2.2mi

"JT"

6:48 rx'd

slow today after 11.3 yesterday.

later,
b

7:22 as rx'd

11:46

Did more of a very steep inclined push-up than HSPU, and bar dips. Good workout.

m/36/165
8:12, best form that I could do, but still poor and can improve

hspu- head as close to floor as possible.. still getting there..
regular dips done on squat rack
games style pushups

9:58

10:16(pr), reg dips

Band Assisted HSPU (head to floor)and Ring Dips.
Tougher than expected...My triceps are cursing me.

14:36

Camille is a wrecking machine, and is from Canada. I am certain this due to english being her second language, next time you post for everyone in the world on the games site do it in French and we will comment on that. "If you think you are sweating now I will make you sweater. "

Camille is a wrecking machine, and is from Canada. I am certain this due to english being her second language, next time you post for everyone in the world on the games site do it in French and we will comment on that. "If you think you are sweating now I will make you sweater. "

hspu with feet on smith machine bar
bar dips

20:45

Amazing WOD. Last 9 pushups were sets of 3.

As Rx'd

10:26

RIP JT
HSPUs absolutely killed me. This workout destroys the shoulders.
18:07 as rxd

piked hspu
dips assited (30#, 40#, 40#) 1-1

15:26

chest on fire, arms burnt out

F/40/5'6"/150

band-assist HSPU to 4" board stack; band-assist dips

19:19

19:38 as rx'd

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

M/39/187

18:45

Toes over smith bar, rest as RX. Prolly the closest to true HSPU I've come so far. That bar at King Street was really high. Ring dips were awful and the rust showed.

Did a w/u then worked on MU's, ended up straining my good shoulder (L) which made the Wod painful. Didnt do the wod for time just did it at my own pace. Going to take a week off to let the body heal up, then start a CF/CF football mix.

12:19

Arms were still dead from doing 120 dips yesterday.

5:47, did sq clean/jerk WOD earlier, arms tired

M/25/5'7"/145

8:08

Don't have rings, subbed 3 dips for every 1 ring dip. Awesome WOD!

Pack rx'd. Almost vertical HSPU, bar dips, and normal push-ups.

11:43

I like others was surprised at how weak I was for dips and push-ups.

Games Open WOD as rx'd..... 18 rounds (36reps)

J.T. right after as rx'd.... 20:03

6:05

Toes on Smith Bar. Body at 90 degrees for HSPU.
Substituted 45lb weight belt bar dips for rings

as rx'd:
12:53

11:57 (HSPUs were 1/2 range of motion)

incredible shoulder workout!

13:55 as rx'd

completed on 4/8/11
14:10

Completed 21-15-9 reps of:
Handstand push-ups (bar assist at eye-level)
Dips
Push-ups

Total time = 15:05

10:30
subbed pullups for ring dips
feet on ladder for hspu

500M row, CFWU x 3

As Rx'd
HSPUs awful as I fatigued

23:44

seriously, why would i want to blow out my triceps? what is this, arm day at crossfit? yay, elbow extension!

CF warmup
WOD but subbed regular dips for ring dips.
8:31
warmdown with 10 L-sit pullups and some movement drills.

15-12-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Half-range HSPU's.

22:36

M/51/153/1-1-06

HSPU (toes on Smith)
Dips (regular, some with assist)
Push-ups (Games standard)

11:08

Fried from C&J ystd.

m/39/76/210

16:35

Hand stands. -10.5
Dips 120
Pushups

10:30

as rx'd
8:15

as rx'd
8:15

m/51/158
12:32

10:17

15.24

Hspu tougher than I thought

M/38/6'3"/238lbs CF DOB 2/7/11

Lazy today....actually need a break. Doing Games WOD #3 tomorrow so wouldn't get a much needed Rest day if not today.

19:17 rx

23:03

2nd round: 6 HSPU, then 40# db overhead press subb'd for all remaining HSPU. Everything else complete as rx.

5:58

m/41/156
5:53 as rx'd

M/34/5'4"/142lbs
As RX'd
6:38

11:21

Subbed HSPU Progressions for HSPU

M.37.180.5'10"

5:47 rx

33y/o M 5'8" 180lbs

M 33/5'8"/180

5:47rx

9:01 not rx'd partial ROM on HSPUs

As Rx'd....

13:04

f/34/142/5'1"

modified HSPU
modified dips
push ups

8:18

7:57 pr

7:47 Rx'd

8:13

HSPU feet hooked on bar, completely vertical. I will be ready to do them Rx'd next time!!

Also the ring dips were subbed for bar dips, I dont have rings.

32 yom, 190 lbs

14:11 (pr) as rx'd

~12', no kip
Last time:
~13', as rx'd
good form on HSPUs...head to ground
PM, garage
May 25, 2010 4:40 PM

As rx'd, 13:24 (PR).

About 2 minutes faster than last summer - but lots of singles in the round of 9. HSPUs are getting easier - my form has improved here. Ring dips are still hard; I plan to integrate these into my warm-up so I practice them more regularly.

25.40 as Rx'd

21/m/5'11"/173

Me: 6:56
Wife: 6:41
As Rx'd

Me: 6:56
Wife: 6:41
Not as Rx'd (assisted dips (me) bench dips (wife), poor HSPU form)

"J.T." as rx'ed, HSPU to deck.
HSPU: x21-15-9
RD: x21-15-9
pu: x21-15-9
15:52 (PB by 3:19)

M/23/5'11"/165

Scaled HSPU, 31:37. Those ring dips killed me.

13:15
pecs now officially around my ankles

As rxd. 15:05

M/39/185/5-10

21-15-9 reps of:
Handstand push-ups- head to floor, had to kick up on last rep most time, really felt after 1st rnd.

Ring dips- went fine
Push-ups- wow felt these after dips.

21
HSPU- 1.49. RD-0.56. PU- 0.34
15
HSPU-4.02. RD- 0.45, PU- 0.44
9
HSPU-3.47. RD-0.24, PU-0.12
TOTAL TIME = 13.17 at 57%,
cal = 162
Delta HR = 139-99=40.

7:37

As Rx'd
HSPU's weren't full range in last to sets though...
All sets broken except pushups which were surprising tough!

11:05

4/10...31:40...131/155
Only 2nd time doing unassisted HSPU's which again were only 2-4" in depth. But, they definitely ate up all my time. Push-ups were hand-release but still easier than the other two.

M/28/5'10"/165#

21 reps of
HSPU
Ring dips
Ring push ups
11:00

Went to do the next round and couldn't manage one HSPU so I ended the wod

HSPU Pr of 13 today

Finished it in 50 minutes
Awesome!

first time Rx'd

26:46

Normal dips 26.46

Subbed assisted box ring dips

11:14

21-15-9 reps of:
Handstand push-ups feet on 35" table
body weight dips
Push-ups

13:07

As Rx'd.
16:19 (PR)

"Mrs. Miyagi"
As Rx'd.
17:11

"Mrs. Miyagi"
As Rx'd.
17:11 (PR)

11:13

CFWU x 2
"J.T."
Pack:
21-15-9
HSPU (feet on wall, 3" barrier)
Bar dips
Push ups

Time: 9:59

m/37/170/5'8

as rx'd, 9:15

14:47

bridge PU for HSPU
assisted dips
knee PU

Head to focus mitt - 11.31
1 - 3.58, 2 - 8.40, 3 - 11.31

as RX'd 13:38 (1st round of HSPUs unbroken for first time)

HSPU - assist with ankle over bar
Dips- regular bar dips
PUs - hands off ground at bottom
11:04

Only managed first 21 HSPU. The 15 and 9 was subbed for 55k Pushpress.

Time: 16:20.

Feeling the 5 days straight of Crossfit!

WOD #75 - Done on 4/14 later in the day after the 400 meter walking lunge WOD. No idea what it did to me metabolically, but I would have had to scale this severely anyway. Subbed behind-the-neck presses for handstand push-ups (115 lbs, then to 95 lbs, ugh), then did parallel bar weight-assisted dips (40 lbs, 30 lbs less than I usually do), but did normal push-ups (yay!).

Greg A.'s warmup
WOD time - 20:28

M/42/5'11"/256

13:29
(previously 18:06)

The Porch:
15-12-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Used 2 abmats for 2 rounds of HSPU.
Used high bench for 3rd.

Single reps on ring dips

WU
J.T.
12:51
M/50/197#/72"

could only finish 2 hspu on last round...

16:33

m/33/180/73"
As Rx'd
14:02

17.10. 30 HSPUs were solid (in a doorframe), rest were knees at knee level on a bench.

Time 17:54

As rx'd: 12:53

Nice work Anthony. Amazing feat of strength and personal fortitude.

13:57 rx.

as rx'd: 10:24

50/m/190

Banded HSPU 20:09

18:32

(PR: 13:03)

12:52

21-15-9
HSPU 1st 10 strict then assisted by smith m/c bar
ring dips
push ups

prev 18:00
HSPU split and lowered to box
bar dips

10:09
10 sec slower than last time. Poo

First time doing J.T. 15:20

13:00, no rings so just regular dips, otherwise as Rx'd

16:09

21-15-9 reps of:
Standing Shoulder Press
2 Parallel bar dips
2 Push-ups

17:43

Used 135 lbs for the first 21 presses and then 115 thereafter. Lot of time wasted trying to move around my gym, but still an awesome WOD.

M/26/5'11''/195

9:20 (PR)

As rxd
13.24(pr)

11.13

17:08

as rx'd

HSPU were weak

m/37/5'9/182
CFWU-2. From home. PU & 10 pushups 1st. PU & 12 KB swings 2nd. Superman. Burgener. DU.
12:47-PR
Surprising again since everything so tough. HSPU pretty pathetic. ROM terrible after 1st 13 w/chest to wall. Need to work on these more regularly. Dips broken but was able to squeeze out extra reps when I focused on hollow body. Pushups tough. Mostly 3's & 2's. Just fried when I got there.
5/22/10: 12:49
8/2/09: 13:51 Rx'd
3/15/09: 20:24 & HSPU reps 6-10 on 2nd round on decline bench.

CFWUx3 (no dips)
16:39

CFWUx3 (no dips)
16:39

Matt: 16:18 (elevated pushups sub for HSPU)

5:19

m/34/5'9"/162

pre-workout: 123 pullups

21hspus
21 regular dips
21 pushups
arms too gassed to do remaining sets

10:09

J.T. rx-8:22 first time trying it. Did a globo gym workout first of 12- #135
10- #185
10- #225
8- #275
6- #295
2- #315
2- #315
5'8" 178#

Rest cycle
M/55/6’/205