December 11, 2011

Sunday 111211

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Philip Kniep 4:29, Kristan Clever 5:05 (135lbs), James Hobart 6:05, Kevin Montoya 6:41.
Post time to comments.

Compare to 100721.

ShawnBandel_OHSunset_th.jpg

Enlarge image

Jason Hennings, Louisville, Colorado.


"Starting and Growing a CrossFit Kids Program" with Travis Harkey, CrossFit Journal preview video [wmv] [mov]


WOD Demo at Reebok CrossFit One by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Maya Keenan-Gallagher by Again Faster Equipment - video [wmv] [mov]


"A smooth sea never made a skilled mariner."
- English Proverb

Posted by Pukie at December 11, 2011 5:00 PM
Comments

Just posted results from Saturday's workout. Trying to catch up..

Comment #1 - Posted by: Playoff Beard at December 10, 2011 5:15 PM

nice pic!!!

Comment #2 - Posted by: matt at December 10, 2011 5:20 PM

Clevar did this with 205? THAT fast? Whoa… Crazy fit.

Comment #3 - Posted by: Steven W at December 10, 2011 5:25 PM

Oh never mind. Just watched the video. Still insane with ring handstand pushups!

Comment #4 - Posted by: Steven W at December 10, 2011 5:29 PM

I thought when a "clean" was prescribed is was a squat clean. If you go to the "exercises and demos" link and watch the video of the "clean" it is performed with a full squat. I have seen a few WOD's including the "clean" where the athletes only do a power clean. I have been doing squat cleans unless it says power clean and my times show the difference. Tomorrow would be very difficult for me if I use 205 and do a squat clean. Does anyone else have this same question or am I the only one confused?

Comment #5 - Posted by: DWT M/35/180/73" at December 10, 2011 5:49 PM

nice Maya.

Comment #6 - Posted by: john at December 10, 2011 5:53 PM

@6, I was always under the impression that when a "clean" was put into a WOD that it could be either squat or power. I know some WOD's call specifically for squat cleans as opposed to power. The recent Thanksgiving day WOD comes to mind

Comment #7 - Posted by: DT at December 10, 2011 6:03 PM

@ DWT - I'm with you. I was thinking 'clean' = 'squat clean' the way it always has, but I was surprised to see in this case 'clean' = 'power clean' - wonder why the inconsistency? Regardless, tough WOD and nice work by those in demos.

Comment #8 - Posted by: AG at December 10, 2011 6:05 PM

@6 and 8

I thought you could do it either way (power clean or full squat clean) just make note of your selection.

Good luck in your Crossfit endevour!!!

Comment #9 - Posted by: steve r_48_150# at December 10, 2011 6:07 PM

@6 and 8

I thought you could do it either way (power clean or full squat clean) just make note of your selection.

Good luck in your Crossfit endevour!!!

Comment #10 - Posted by: steve r_48_150# at December 10, 2011 6:08 PM

@6 and 8

I thought you could do it either way (power clean or full squat clean) just make note of your selection.

Good luck in your Crossfit endevour!!!

Comment #11 - Posted by: steve r_48_150# at December 10, 2011 6:08 PM

That Is an awesome sunset!

Comment #12 - Posted by: Wyatt22 at December 10, 2011 6:54 PM

Clean = Squat Clean
Squat Clean = Clean

Power Clean /= Clean

It's on the main site faq's.

A clean equals a full squat clean.
Power Cleans are always noted as such.
Power cleans do NOT equal a clean.

Comment #13 - Posted by: Chach at December 10, 2011 7:52 PM

I think everyone really needs to stop worrying about "Squat clean" and "Power clean"

Just do the wod and get the weight up. Squat cleans are just missed power cleans.

Comment #14 - Posted by: John B at December 10, 2011 10:41 PM

You need to do a full squat clean on this WOD. Power clean is scaled. They were doing a scaled workout in the demo video. If you bothered to watch the video, you would know this. Try to watch the video next time. That's what it is there for.

Comment #15 - Posted by: robbie at December 10, 2011 11:52 PM

Comment #15 - Posted by: robbie at December 10, 2011 11:52 PM

As it is one of the wods from the games, they do powercleans.. Do the games scale?

Comment #16 - Posted by: Charlie at December 11, 2011 12:16 AM

#14 - John:

Do Elizabeth with power cleans, and then do it another time with squat cleans and tell me there's no difference.

Comment #17 - Posted by: David m/27yrs/169cm/80kg at December 11, 2011 12:37 AM

Charlie #16, this is not the WOD from the games.

Comment #18 - Posted by: robbie at December 11, 2011 3:23 AM

25/m/205lbs/5'9
09 minutes flat, i never tried these ring handstands and i was very surprised how much more difficult they were compared to regular handstand pushups, looking at my time i feel i didnt push it hard enough, oh well theres always next time

Comment #19 - Posted by: Wilson at December 11, 2011 3:34 AM

My two cents on the power clean vs. squat clean is that you're going to do whatever it takes to get the weight from the floor/ground and into your rack position. For me with 205# I'm doing a full clean/squat clean. But if this is a timed event and you're strong enough or technical enough to power clean 205# from floor to rack, then why would you go all the way into the squat? Wouldn't that just chew up time? I guess the answers I'm going to see are: 1) you should do squat clean because if everyone does the same range of motion that allows everyone to be evaluated the same or compared against each other more closely, or 2) full ROM is intentional design by the coaches to force you to work muscle in a specific way not used in a power clean. I can understand my second reasoning, but in the case of the first I think you're still being evaluated the same no matter if you squat clean or power clean as long as everyone is forced to go from floor to rack. Like I said, just my two cents, take it or leave it.

Comment #20 - Posted by: anthony at December 11, 2011 4:55 AM

Maya- you rock!!!

Comment #21 - Posted by: Tracy at December 11, 2011 5:09 AM

Nice heel lift. Are those 25 pound plates or 15kg? Either way, that's so elite. Keep up the eliteness.

Comment #22 - Posted by: mark at December 11, 2011 5:15 AM

#18, robbie - the compare to link goes straight to the same workout ( obviously ) with 2010 Games winners times posted, doing power cleans. I think you are mistaken.

Comment #23 - Posted by: dave at December 11, 2011 5:20 AM

Wow people! Tomatoes/Tomatos, just get out there and knock this out and have fun with it. Start with power cleans and as the bar gets heavier finish out with some squat cleans, mix it up, HAVE FUN don't over think it. I'm sure you will get a great work out either way. 3..2..1..GO!

Comment #24 - Posted by: Thundermonkey (DJ) at December 11, 2011 5:23 AM

subs for Ring handstand push-ups please ?

Comment #25 - Posted by: Richard Stunt at December 11, 2011 5:29 AM

M/35/193cm/245lbs.. 9:03.. Handstand pushups destroy me. Feel like such a weakling, that's y I love crossfit because it shows me my weaknesses!!!

Comment #26 - Posted by: Shem at December 11, 2011 5:29 AM

m/46/185

11:50

cleans 145-145-155-155-155-155-155
ring hspu- used support bars of squat rack to rest feet for stabilization

Comment #27 - Posted by: cosmo at December 11, 2011 5:33 AM

12:24. Scaled cleans to 155 lbs and the ring HSPUs were shallow and shitty.

Comment #28 - Posted by: Alan H. in Kabul at December 11, 2011 5:45 AM

subbed 135# power cleans, wall hspu
7:56

Comment #29 - Posted by: duane at December 11, 2011 5:48 AM

M/33/6'1"/193

8:14

Scaled to 185 and regular HSPU

Afghanistan

Comment #30 - Posted by: Tim at December 11, 2011 5:49 AM

is it best to follow the WOD everyday?

Comment #31 - Posted by: mark at December 11, 2011 6:17 AM

M/48/5'1"/119

WarzakProvince, Afg

45:13

I think the altitude is affecting my time.

Comment #32 - Posted by: Mohammad at December 11, 2011 6:38 AM

That's an awesome pic. Great way to start the morning (or end the day). I'm from the EastCoast so my days start like that.

Comment #33 - Posted by: Seth at December 11, 2011 7:16 AM

M/34/5'7"/195
Time: 6:56
scaled: 165# cleans and pike ring hspu'ss (toes on bench) . Max power clean is 195 and the pikes were so I could really feel full range of motion (never tried these before.

Comment #34 - Posted by: jason at December 11, 2011 8:57 AM

I'm such a gobber...did clean and jerk with 205. 20 lbs below my Max. Finished in 27:09. Was wondering why it took me so long, now I know. Good workout anyway

Comment #35 - Posted by: samR at December 11, 2011 9:19 AM

did 3 rep max squat clean for 5 rounds
95kg, 100, 105, 105, 105

inbetween sets did hspu on plates
4", 6", 7" 9" 9"

Comment #36 - Posted by: charbs 26/m/185 at December 11, 2011 9:19 AM

43/m/176cm/73kg

Seven rounds for time of:
155 pound Power clean, 3 reps
4 handstand push-ups on 2 inch plates

8:25 PR (last time 8:58 with 143 pounds and head to floor without plates)

Comment #37 - Posted by: Memuc at December 11, 2011 9:29 AM

12:24, scaled to 155 lbs, and ring HSPUs shallow and messy.

Comment #38 - Posted by: Alan H. in Kabul at December 11, 2011 9:56 AM

Scaled cleans to 155 and did reg hspu off a wall. 18min

Comment #39 - Posted by: Batman at December 11, 2011 10:15 AM

We both made up yesterday's bench workout first (results posted there), then scaled today's to power cleans/hspu with feet on smith machine bar.

Carole
F/53/5'6"/138

5:02, with 95#

Kevin
M/52/5'11"/172

5:20, with 135#

Comment #40 - Posted by: Kevin C.(M/52/5'11"/172) at December 11, 2011 10:41 AM

Carole and Kevin-results in the filter.

Comment #41 - Posted by: Kevin C.(M/52/5'11"/172) at December 11, 2011 10:45 AM

9:09

155 lb clean. ring hspu.

Comment #42 - Posted by: aermio m/33/5'7"/148 at December 11, 2011 10:59 AM

Scaled ring handstand pushups used 205 for cleans. 8:28.

Comment #43 - Posted by: Jeff A. at December 11, 2011 11:00 AM

8:28 used 32inch plyo box for my feet with hips directly over shoulders for ring handstand pushups.

Comment #44 - Posted by: Jeff A. at December 11, 2011 11:06 AM

205 and hspu
9:32

Comment #45 - Posted by: Chase at December 11, 2011 11:37 AM

30/M/5'8"/168

Scaled in a big way today, but would rather keep good form and reduce the risk of a needless injury trying to clean too much. I'm just not that strong yet with my lifts.

7 rounds for time:

3 Cleans @ 135lbs
4 Hand stand push ups (yep, scaled away from rings)

5:06

Happy with my time and form, maybe one day I'll be able to RX a WOD like this one.

Comment #46 - Posted by: James at December 11, 2011 11:43 AM

10:12
185# cleans
reg. HSPU

m/38/6'1"/200

Comment #47 - Posted by: Rough Robbie at December 11, 2011 11:50 AM

M/16/132/5'8"
Rx'd
6:22

Comment #48 - Posted by: Connor sharpe (age 16) at December 11, 2011 11:55 AM

As rxd with power cleans
13.46(pr)

Comment #49 - Posted by: Jonblaze at December 11, 2011 12:18 PM

Mixed up the amount of reps per exercise, did 4 cleans and 3 of the other.

Subbed shoulder press for the ring handstand pushups

did 6 cleans at 205, 22 at 185

7:44

Comment #50 - Posted by: J.W.C. at December 11, 2011 12:24 PM

Nifty discussion about how to approach the cleans in this workout.

Like has already been said, generally "clean" indicates catching the barbell in the bottom of a front squat. And power cleans and squat cleans are clearly different movements.

But why not focus less on doing the "right" movement and more on what each move does for us.

If you do power cleans often then give this workout a spin with squat cleans. And if you squat clean non stop sprinkle on the power cleans. Maintain the stimulus of the workout while filling in the gaps of your own fitness.

Comment #51 - Posted by: James H. at December 11, 2011 12:29 PM

135# cleans hspu against wall head to abmat 13:50

Comment #52 - Posted by: ccraft at December 11, 2011 12:30 PM

First time doing cleans so it's REALLY bad.
7:23, friend held legs in hair on hspu's
cleans went from: 135,120,115,115,95,95,95

Comment #53 - Posted by: Blake Powell at December 11, 2011 12:51 PM

A whooping temp of 35 degrees and sunny, so had to train outside.

5 rds: did not time
20 tire flips
25 walking lunges
then did 100 push ups

Laura f/49/5'7/140

Comment #54 - Posted by: power-girl at December 11, 2011 1:06 PM

When is the release date for Reebok oly shoes? Please answer question and do not ignore.

Comment #55 - Posted by: grant at December 11, 2011 1:19 PM

22:25

185 lbs. squat cleans

parallette hand stand push ups; full ROM - shoulders touching thumbs, body piked at 45 degrees from straight up - a new scaling benchmark!

that was sets 1,3,5, and 7; sets 2,4, and 6 were conventional HeSPU's against the wall

Comment #56 - Posted by: TRN III at December 11, 2011 1:34 PM

sub 185 cleans and HSPUs - 16:23. That last HSPU took forever.

Comment #57 - Posted by: Kyle Bisceglie 44/m/5'10"/180 at December 11, 2011 1:52 PM

F/41/5'4"/117
Here's how I "modified" this WOD:
-did a cyclo-cross race in the snow instead!
45 min of hard fun!

Comment #58 - Posted by: Heather Szabo at December 11, 2011 2:06 PM

2 rounds @ 115 lbs
3 power cleans
3 push press

2 rounds @ 95 lbs
3 squat cleans
3 shoulder press

4 rounds total - 5:21

Comment #59 - Posted by: MattP at December 11, 2011 2:13 PM

6:35 (HSPU - No rings, no parallettes)

Compare to:
100721 - 10:50 (Kipping Parallette HSPU)

Comment #60 - Posted by: B. Rhaly at December 11, 2011 2:15 PM

Sean
14.54
1st round was with 205 and hspu off 45# plates
/last 6 rounds with 185 and hspu off 45# plates

Lorie
9.34
65# and assisted hspu

Comment #61 - Posted by: sean snyder at December 11, 2011 2:22 PM

Jessica - 4:30 115lbs/HSPU(No rings, no parallettes)

Comment #62 - Posted by: B. Rhaly at December 11, 2011 2:22 PM

Russian Squat improvement program
Week-1 Day-2: 6 x 3
then
Seven rounds for time of:
165lb Power Clean, 3 reps
8 Handstand push-ups, shins on bar in squat rack for stabilization
7:47
M/54/6’/205

Comment #63 - Posted by: Pete In Sun City at December 11, 2011 2:49 PM

28/m/5'11"/185to190
Absolutely embarrassed to post this but
1 rd as rx'd
2nd rd 1 ring and multiple fails so finished with fried shoulders on regular HSPU
52:26

Comment #64 - Posted by: justaman - liberty, sc at December 11, 2011 2:55 PM

7 rounds
3 (135# Cleans)
15 PushUps
8:06
then
50 Sit ups

Comment #65 - Posted by: dyagg at December 11, 2011 3:14 PM

grant, #52, i have no idea when those shoes are coming out, but i bet you could find out on google or reebok's website.


as to the squat clean/power clean thing:
-if you do this workout with power cleans: you will get stronger and fitter
-if you do this workout with squat cleans: you will get stronger and fitter

I realize that there is a difference in the movements, but crossfit programming is not the law/the only way to get fit. you can get great results either way you choose to do the workout, what is important is that you work as hard and as fast as you can, while maintaining good form!

Comment #66 - Posted by: jon at December 11, 2011 3:15 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Squat Clean 65lbs x 5-5-5 95lbs x 5-5 135lbs x 3 Power clean 155lbs x 3

24:16
165lb power cleans
First 13 HSPU regular against wall, remainder kick to handstand and negative HSPU against wall
Foam roll after

Comment #67 - Posted by: Sesoku at December 11, 2011 3:22 PM

14:14

185lb squat cleans.
HSPU with hands on 4" risers, head to floor.

Comment #68 - Posted by: Sheldon N (M/34/6'/183) at December 11, 2011 3:41 PM

165# cleans and HSPU against wall. 205 is my max clean. One day I will do this as rx'd. 4:47.

Comment #69 - Posted by: Kurt M/38/190lb. at December 11, 2011 4:11 PM

Crossfit Warmup + PU

Seven Rounds:
-Dumbbell Power Clean 35-50lbs x6
-Progression HSPU x8

Comment #70 - Posted by: MkUltra at December 11, 2011 5:23 PM

F/42/180/5'11"

7 rounds of
3 power cleans at 145#
30 second hand stand hold against the wall

Time: 9:35

Comment #71 - Posted by: JuliePlatt at December 11, 2011 5:27 PM

Scaled to "Pack"
Seven rounds
3 x 131 lbs snatch
4 x handstand push-ups
6:18

Comment #72 - Posted by: Jason Crocker at December 11, 2011 5:31 PM

age 22 bw 170

4:14
3 rounds (in-season)
205# power cleans
Handstand pushups

Comment #73 - Posted by: Chris S at December 11, 2011 5:37 PM

Tried HSPUs on the rings at mu local YMCA. Ended up in public humiliation. Settled for regular HSPUs and 185 on the bar.

7:28

Good yet embarassing workout!!

Comment #74 - Posted by: britishfireman at December 11, 2011 5:43 PM

32/m/6'01"/238

CrossFit Day 4

95lb cleans - I know its light by most standards but a brand new move for me.

Modified HSPU's.

5:54

Not too proud of myself but at least I tried.

Comment #75 - Posted by: Jase H at December 11, 2011 6:28 PM

REALLY PEOPLE! 70 or so post for this workout. Its only weight, dont be scared, scale it or pick it up as rx'd; either way just do it.

5:21 with no rings as per Pat Sherwood's safety and liability recommendation.
lvl 1 cert golden, co

Comment #76 - Posted by: jtoops m/27/205 at December 11, 2011 6:46 PM

Did OPT's online comp today:

1RM power snatch = 210 (barely missed 220)
Max Reps C2B PU's = 46
(rest 45min)
Lil' Liz: 15-10-5 of 135# Sq Clean and Ring Dips = 2:31
(rest 2 hrs)
in 25min row a 5K and use remaining time for max reps burpees: 19:45 row and 90 burpees.

Should have pushed row a little harder. Paced burpees too much, realized too late that I only had one minute left. Should have had 95-100.

Lil' Liz was interesting. Felt slow and cold for round of 15. Broke too many times, should have just pushed through it.

C2B's were OK, lost rythmn and wasted energy just hanging on bar. Grip was the limiter.

Power Snatch was decent, but hurried too much on 220 attempt.

Overall a decent day, good practice at least.

Comment #77 - Posted by: brian p m/34/5'8-1/2"/170 at December 11, 2011 6:52 PM

Kevin, awesome job!

Comment #78 - Posted by: Gayle at December 11, 2011 6:59 PM

M/26/5'8"/160 lbs

Awesome workout! Tough! I did 7 rounds:

135# power clean
8 HSPU (against a wall, scaled to bringing my head to within 4 inches of the floor)

I forgot to time, took me like 15-20 minutes though... my HSPUs killed me!

700m swim tomorrow morning!! :)

Comment #79 - Posted by: Jonathan Offen at December 11, 2011 7:01 PM

24/M/5'10''/185 lbs

17:30, scaled to 185# cleans and normal HSPU's

And really people: is all the negativity really necessary in clarifying the WOD!

Comment #80 - Posted by: Ari at December 11, 2011 7:28 PM

Where are you Bingo?

Comment #81 - Posted by: ScottMacArthur at December 11, 2011 7:36 PM

Does anyone know the music that is playing in the background of the Rob Orlando WOD demo for the 10x2 bench day? I love it and want to find it.

Thanks!

Comment #82 - Posted by: Shawn at December 11, 2011 7:49 PM

22:26

135 lb squat cleans

used 45 lb rubber plates for first set of hspu, 25 lb metal plates for next 4 sets, flat ground for last two

Comment #83 - Posted by: rawhide at December 11, 2011 8:59 PM

F/5'3"/125/37

6:39
65# bar, hspu
Trying to not rest as much (at all? )during wods, new approach is to keep weight light and just keep moving

Comment #84 - Posted by: ashley at December 12, 2011 2:41 AM

regular HSPU, 9:38

Comment #85 - Posted by: B-Mo at December 12, 2011 3:19 AM

Grant, according to the Reebok CrossFit Facebook page, it will be December 14th.

Comment #86 - Posted by: John B at December 12, 2011 3:46 AM

Had to scale bc im not comfortable with hspu yet.

Cleans: 135. 140. 145. 150. 155. 155. 160.

Push press: 135. 135. 135. 140. 140. 145. 145.

15:42

Comment #87 - Posted by: Steve g m/23/6'3"/215 at December 12, 2011 4:35 AM

F/41/5'6"/145

100# cleans
HSPU to 1" board + AbMat (first time with no band-assist)

9:34

Comment #88 - Posted by: mom to five at December 12, 2011 4:43 AM

185

6:38

Comment #89 - Posted by: tweeter1101 at December 12, 2011 5:11 AM

8:20 Rx'd

* all power cleans, touch and go, except round 2 when lost hook grip after second rep and slipped out of hands.

* ring HSPU's - bottom of rings level with abmat, head to abmat at bottom of each rep.

Comment #90 - Posted by: MarcusG 30 5'9" 155 at December 12, 2011 6:08 AM

155, 165, 175, 185, 195, 205, 205. handstand pushups done with both grey bands. 15.45.

Comment #91 - Posted by: Elliott Harding at December 12, 2011 6:09 AM

185# Clean
4 handstand pushups(no rings)

14:20

Comment #92 - Posted by: Bells at December 12, 2011 7:23 AM

How many regular handstand pushups should be done in place of ring hspu's?

Comment #93 - Posted by: Mike at December 12, 2011 7:41 AM

Cleans:
115, 115, 125, 135, 125, 115, 115

8 handstand pushups (substitute)

Comment #94 - Posted by: jbone1988 at December 12, 2011 7:50 AM

32 yom, 185 lbs


12:50


did 155 lb squat cleans and 6 hspu ea round

Comment #95 - Posted by: Jeff Weltmer at December 12, 2011 8:09 AM

2011-12-12: 7:43. 183#pc's/reg hspu. 
2010-07-21: 7:47. 178#pc's/reg hspu. 

Comment #96 - Posted by: gs at December 12, 2011 8:35 AM

M/26/185/5'10"

205 and normal HSPU

8:54

Comment #97 - Posted by: Jason Lavoie at December 12, 2011 9:33 AM

Scaled. 125# cleans, regular HSPUs.

6:10

Comment #98 - Posted by: Abhi at December 12, 2011 10:03 AM

sclaed to 165, and subed 4 hspu. 9:55.

Comment #99 - Posted by: cm at December 12, 2011 10:16 AM

Scaled and sub the ring hspu
10:39

Comment #100 - Posted by: Brad R M/31/6'4"/195 at December 12, 2011 1:28 PM

each round subbed 8 HSPUs against wall (no rings),
3 rounds @ 205,
4 rounds @ 185,
11:01

First ever attempt at cleans, 205 was just a little too much to control, 185 definitly too light.

Comment #101 - Posted by: JK m/28/215/5'10 at December 12, 2011 1:54 PM

tryin to get back into this
9:34
as rxd

Comment #102 - Posted by: Anthony G at December 12, 2011 2:21 PM

M/35/5'4"/145lbs
Subbed 165lbs for cleans
7:19

Comment #103 - Posted by: Matt Burritt at December 12, 2011 3:05 PM

M/27/6'/185
6:50 scaled.
Had to scale the cleans to 175 in order to finish under 20 minutes. Max clean is only 225lb.
Good news, rings were solid. Had the rings 6" from the ground. Had a towel under my head on a 10lb plate. Full range of motion.

Comment #104 - Posted by: Blayne at December 12, 2011 3:41 PM

27:01 as Rx'd w/ power cleans
RHSPU unbroken, slug fest w/ cleans as PR is 212#

Comment #105 - Posted by: Jetté 42/M/5'11"/170 at December 12, 2011 3:46 PM

RX

17:40

Comment #106 - Posted by: DajM at December 12, 2011 5:07 PM

Rx
17:40

Comment #107 - Posted by: DajM at December 12, 2011 5:07 PM

m/28/215/5'10

11:01

subbed 8 HSPU (no rings)
1st 3 rds @205
4-7 @ 185

first attempt at cleans, 205 just a little too heavy, 185 definitly not heavy enough.

Comment #108 - Posted by: JK at December 12, 2011 5:24 PM

M/42/5'8"/155

Scaled to seven rounds for time of:
115 pound Clean, 3 reps
4 shoulder press-ups on paralettes

7:25

Comment #109 - Posted by: Jon at December 12, 2011 5:38 PM

Subbed 45lb db's power cleans, regular hspu's

4:03

At Residence Inn, Long Beach. Fantastic job Carole and Kevin, and especially liked that weighted dip sub for the bench press! Awesome workout Laura.

Comment #110 - Posted by: mas 54/M/150 at December 12, 2011 5:45 PM

3x115 Clean
4xassisted handstand pushup with heel on a bar

8 minutes

Comment #111 - Posted by: Scooter at December 12, 2011 5:54 PM

scaled wod

7 rounds

3 reps 165 clean
4 reg hspu with feet on power rack

5:53 PR

Comment #112 - Posted by: Kevin McClellan 50/195 at December 12, 2011 6:09 PM

5:50
hang cleans at 205
hspu on a wall

idk if those are the cleans I'm supposed to dude but this was a great WOD

Comment #113 - Posted by: Lars 24/m/215 at December 12, 2011 6:12 PM

9:03

185 clean
regular hspu

Comment #114 - Posted by: Raph at December 12, 2011 6:47 PM

8:35
Not as rx'd
70kg cleans
normal HSPUs

Comment #115 - Posted by: AGL at December 12, 2011 6:47 PM

8:50

135 lb cleans
first time doing HSPUs

Comment #116 - Posted by: georgecole3 at December 12, 2011 8:23 PM

subbed 135lb cleans and normal HSPUs

18:24

Comment #117 - Posted by: Saam at December 12, 2011 8:39 PM

12/12...23:05...153/171
135# squat cleans & unassisted HSPU's to abmat
Scaled way back since it's been a few weeks without WOD's. Happy w/ my unassisted HSPU's getter stronger.

Comment #118 - Posted by: Mike Scott M/45/5'10"/200 at December 12, 2011 9:27 PM

Scaled 70kg cleans

10:52

Had to use a towel over the bar due to torn calluses and stupidly forgetting gloves

Comment #119 - Posted by: Trevor at December 13, 2011 12:49 AM

Scaled 70kg cleans

10:52

Had to use a towel over the bar due to torn calluses and stupidly forgetting gloves

Comment #120 - Posted by: Trevor at December 13, 2011 1:57 AM

scaled cleans to 80kg

7 rounds
3 squat cleans
4 ring handstand push ups

not for time...

Comment #121 - Posted by: ccfeldt at December 13, 2011 3:25 AM

Paul: 10:01
Jen: 10:40 (135#)
Gunnar: 13:53 (one legged ring hspus)
Nick: 17:20 (one legged ring hspus)
Chris: 12:02 (165# power clean,one legged ring hspus)
Matt: ?? (135# squat clean, one legged ring hspus?)
Jamie: 6:10 (65# squat clean, incline pushups)

Comment #122 - Posted by: jenniferw at December 13, 2011 7:40 AM

7rft
155lb power clean, 3reps
HSPU's 4 reps

10:15

m/45/6'4"/175

Comment #123 - Posted by: knodes at December 13, 2011 8:01 AM

7 rounds:
3 cleans, 135#
4 HSPU negatives + a kipping HSPU attempt after each negative

17:44

Comment #124 - Posted by: JFA at December 13, 2011 8:06 AM

5:17

3 135# clean
4 hspu with feet on smith machine

Comment #125 - Posted by: Matthew m/31/6'2"/170 at December 13, 2011 11:09 AM

Jeff @ 2.0
RHSPU- No climbing with legs. ROM was bottom of rings at the top of abmat. Touched head on abmat each rep.
9:33

Comment #126 - Posted by: Jeff & Charity @ CF Snohomish at December 13, 2011 12:06 PM

Jeff @ 2.0
RHSPU-No climbing with legs. ROM was bottom of rings at height of top of abmat.Touched head on abmat each rep.
9:33

Comment #127 - Posted by: Jeff & Charity @ CF Snohomish at December 13, 2011 12:08 PM

155 lb cleans, 7x HSPU. PAC w/ AJAX n hall. 800 m swim to follow.

Comment #128 - Posted by: ajax at December 13, 2011 3:09 PM

as rxd 13:19

Comment #129 - Posted by: Chewuchjeff m38/5'9"/185 at December 13, 2011 6:10 PM

185# power clean
Paralette hspu

12.22

22/m/5'11"/169

Comment #130 - Posted by: Logan S at December 13, 2011 8:04 PM

HSPU on paralettes

19:56

Comment #131 - Posted by: ferb44 182# at December 14, 2011 7:12 AM

14:00 165 clean and 5 HSPU + 5 ring push up

Comment #132 - Posted by: Rob Hole at December 14, 2011 9:45 AM

Scaled to 185#. I could do 205, but probably not 21 times.

Time=16:12

Comment #133 - Posted by: Michael m/49/5'9"/170/MI Survivor at December 14, 2011 12:11 PM

9mins

5 rounds
used 135 for squat cleans
no rings on HSPUs

Comment #134 - Posted by: mslo25 m/31/5'10"/160 at December 14, 2011 5:44 PM

C-
@ CFS
135# PC
Ring HSPU, rings hanging few inches off floor, 2abmats, 1 10# bumper, feet on rope but not used for climbing.
8:57

Comment #135 - Posted by: Jeff & Charity @ CF Snohomish at December 14, 2011 5:52 PM

7 rounds
4x pcl 205#
3x ring Hspu

14:43

Had them switched... probably a good thing. Those xrHspu are tough.

Then

2 rds
10x GHR with thin red band
20x GHD sits

Comment #136 - Posted by: JoeR at December 15, 2011 4:55 AM

50/M/180
Sub'd
135 Cleans
Smith assist HSPU's

10:17

Comment #137 - Posted by: IBZIM at December 15, 2011 7:40 AM

14:15 @ 175# hspu with hands on two 25# plates

Comment #138 - Posted by: Eli Saggy at December 15, 2011 8:48 AM

7:56

subbed 155 lb squat cleans and dumbbell handstand push ups. Should have gone heavier.

Comment #139 - Posted by: Mik at December 15, 2011 12:24 PM


9:30

Scaled to 155 with ful squat cleans and did the HSPU's from the ground instead of from rings.

Comment #140 - Posted by: clark at December 16, 2011 7:13 AM

CFWU x 3 std + rings

#135 Clean, no squat
HSPUs on ground, still too shallow

12:32, ~20" faster than last time....negligible

Comment #141 - Posted by: F15E_WSO/M/49/72"/180 at December 16, 2011 12:43 PM

m/39/6/190
Big PR for me.
Scaled to 185#
8:23 (PR - old was 22:34 in July of 2010)

f/30/501/140
Scaled to 90#
7:28

Comment #142 - Posted by: Jeremy A. Olive at December 16, 2011 5:03 PM

205# PC/HSPU to Abmat
16:50

Comment #143 - Posted by: fathertyme 33/M/6'/170# at December 17, 2011 9:29 AM

10:49

Pack:
Seven rounds for time of:
60kg, 3 reps
4 Handstand push-ups or 8 progressions

Comment #144 - Posted by: JT at December 17, 2011 2:39 PM

7 rounds
205 clean x 3
hand stand push ups x4
10:16
m/6'1"/239
just completed fourth week of crossfit at the crossfit atlanta southside. i absolutely love it. Wods like this i get the best times compared to the high rep schemes and lots of running. Need to get my body weight down for the wods with high reps of box jumps and pull ups those kill due to me being so heavy but the heavy weighted wod schemes are right up my alley. Time would have been much better, but that was only my second time doing hspu and i wore myself out trying to get in position and hold it. By round 5 i was getting to the wall on first or second try.

Comment #145 - Posted by: billy at December 17, 2011 10:10 PM

9:09: 3x135lb power clean & 4 hspu vs
7:46: 3x135lb squat cleans, 7x hspu m/53/177 7/21/10

1k row wu 3:55. abmat x 18 after.
m/55/169

Comment #146 - Posted by: kevin o at December 18, 2011 5:35 PM

185#
HSPU on 35# DB's for more ROM

12:28

Comment #147 - Posted by: MikeyPaul - M/30/5'8"/170 at December 18, 2011 6:52 PM

12/17/2011

Sub'd 165 power cleans and 4 ring dips

17

Comment #148 - Posted by: TommyKrackCorn at December 19, 2011 12:28 PM

Skipped. Doing extra WODs at Triangle this week.

7/21/10:
m/36/5'9/172
CFWU-3. Reg except 12 pushups instead of HSPU. Superman. Burgener. No DU.

Powercleans. Scaled to 185 for 2-7 rounds. Tried 195 on 1st set. Couldn't get to rack position. Ring HSPU 1st & 1/2 of last w/Bob spotting.
8 Reg HSPU per round otherwise.
19:50

Comment #149 - Posted by: jrm at December 19, 2011 6:20 PM

Reg HSTD PU's

185# Axle clean

14:03

Comment #150 - Posted by: PaulDiane at December 20, 2011 9:02 AM

6:25 @ work. Rings set @ 2ft above ground. Went hands to shoulder.

Comment #151 - Posted by: JDisch at December 20, 2011 8:28 PM

M 36/ 205

6:58. 155 lbs. Regular HSPU

Comment #152 - Posted by: kgw at December 21, 2011 5:58 AM

135# cleans
Regular HSPUs

11:15

Comment #153 - Posted by: Abhi at December 21, 2011 8:33 AM

21:27....worked up to 205 on the last rd.

Comment #154 - Posted by: Pacers at December 23, 2011 12:39 AM

7 rounds
clean 205 hspu x 4
6:16
6'1" 233 m
did this wod last wk and it was only my second time doing hspu so i kept having to retry to get into position to perform them so all wk i worked on them and this friday a wk later from last time my time improved excactly four minutes. i nailed each hspu until round six i lost about 45 seconds trying to get my feet on the wall.

Comment #155 - Posted by: billy at December 25, 2011 6:23 PM

Scaled down:

5 rounds
185# clean
4 handstand pushups

12:52

Comment #156 - Posted by: SF at December 26, 2011 10:33 AM

8:26 – scaled to HSPUs

excited... found a obvious weakness to work on ring HSPUs!

Comment #157 - Posted by: Kevin: M/190/6'/40 at December 27, 2011 1:20 PM

Two rounds for time of:
205 pound Clean, 3 reps
4 Standing Shoulder Presses, 135 lbs
Give rounds for time of:
155 pound Clean, 6 reps
4 Standing Shoulder Presses, 135 lbs

11:13

Wanted to do the cleans as rx'd, but I felt like I was about to injure my wrist, so I switched to 155 and doubled the reps. Shoulder Presses were pretty like since I had just done incline presses with dumbbells beforehand, but overall, I still got in a pretty good workout.

M/26/5'11''/195

Comment #158 - Posted by: Kent at December 27, 2011 3:53 PM

135lb clean
50lb dumbbell press
7 rounds
5:20

Comment #159 - Posted by: Montana03 at December 31, 2011 3:55 PM

3 ring hspu to full depth (bottom of ring or lower) given my max clean is 235 I figured 3 of each would keep the intensity higher. I used the ring straps to sort of pull myself up on two reps.

11:34 170/5'10"/32

Comment #160 - Posted by: Jeff at January 5, 2012 9:12 PM

Seven rounds for time of:
155# Squat Clean, 3 reps
4 handstand push-ups

Time 10:44

Comment #161 - Posted by: Jeff Gebbie at January 6, 2012 9:53 AM

12:53
7 rounds
70k sq clean, 3 reps
5 regular HSPU

tried to hang my rings off the smith m/c but couldn't balance right - work in progress.

Comment #162 - Posted by: zenoperegrinus at January 15, 2012 2:21 PM

m/33/5'8"/170lb

regular HSPU

8:49

the cleans got really heavy

Comment #163 - Posted by: Adam Hamm at January 31, 2012 11:41 AM

CFWUx2
Burgener warmup
Cleans: 135, 185
18:58 with 185 (+3:58, and used 195 last time)

Comment #164 - Posted by: Doug at May 7, 2012 4:19 PM

Squat clean at 155 and regular hspu's. 17:40.

Comment #165 - Posted by: J.Wood at October 8, 2012 12:11 AM

12:20
HSPU

Comment #166 - Posted by: sr at December 10, 2012 2:46 PM

07/30
PC 11:09 185 lb cleans
SM 11:16 135 lb cleans

Comment #167 - Posted by: Pacers at August 1, 2013 9:04 PM
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