January 10, 2012

Tuesday 120110

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Josh Everett 18 rounds. Post rounds completed to comments.

Compare to 110621.

GultekinHarbourHellday_th.jpg

Enlarge image

Rene Sorensen and Martin Nielsen.


"Be Your Own Bodyguard Part 2: PPP" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]


WOD Demo with CrossFit NRG - video [wmv] [mov] [HD mov]


"If you have nothing else to do, look about you and see if there isn't something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy."
- George Matthew Adams

Posted by Pukie at January 10, 2012 5:00 PM
Comments

Did this about a week and a half ago.

12 Rounds + 5 Swings as Rx'd

Comment #1 - Posted by: Shane Jensen@Crossfit Rehoboth (24/5'11"/188) at January 9, 2012 5:11 PM

Cool…you’re back! Continuing our epic January for the ages we get a CrossFit Hero WOD, “Nate”.

First, a word about Hero workouts. CrossFit, CrossFit HQ, and the CrossFit community at large openly support our men and women in the military, law enforcement, and the firefighting communities. We are especially mindful of the “sharp end of the spear”, the Special Forces among them. For many years we have honored their sacrifices by noting the passing of Operators who were CrossFitters and who died in the line of service with Hero WOD’s, epic WOD’s in which we willingly push ourselves harder and farther. These are long, heavy and intense, and they are the only case where experienced CrossFitters might resist scaling and simply soldier on to finish (more in a moment). Click on “Nate” above to learn more about how this particular Hero came to be.

OK, here we go. AMRAP 20:00. As Many Rounds As Possible in 20:00, a time-specific WOD in which we do as much work as we can in a specified amount of time. Remember, these posts are directed at Newbies. Think about what we’re about here, doing 2 relatively difficult movements and one heavy one. Watch the demo videos above. 10:00 may be plenty for you.

2 Muscle-Ups. The MU is so basic in gymnastic ring work that it is not even given a level or degree of difficulty, but for non-gymnasts it’s a rather taxing and difficult movement. Chez CF we cheer and celebrate the first successful MU a CrossFitter achieves. Once again, look to the “Exercises and Demo’s” for video instruction, and do a search over on Brand X for Muscle-Up progression work—really good stuff in both places. Use your Google-Fu on CrossFit.com and the CrossFit Journal for “Jeff Tucker Muscle-up” for more gymnastic goodness. The official sub for MU is 3 or 4 Pull-ups and Dips for each MU; 6 or 8 PU/6 or 8 Dips per MU. Use your standard scaling strategy for PU.

4 Handstand Push-Ups. (The programming guru’s are killin’ me here!). This is exactly what it sounds like, a push-up done while you are in a handstand. But hey, we’re really rather reasonable around here…you don’t have to do a freestanding Handstand, you can do it with your heels against the wall! Piece of cake, eh? Just another example that CF is going soft. Lots of really good video on both the Main Page and Brand X, and if you’re a mind to, head over to Facebook and “like” CrossFit Gymnastics for more stuff. You can scale these by kneeling off a plyo box, crawling with your toes as far up a wall as you can, or hooking your toes on a racked bar or Smith Machine (otherwise known as a towel rack). Scale the Range of Motion (ROM) by placing mats under your head if necessary.

Finally, 8 Kettlebell Swings with a 2 Pood KB. Seriously, ya gotta love a place that insists on using the original Russian weight measurement for what is essentially a cannonball with a handle. A Pood is roughly equal to 16Kg, so 2 Pood would be 32 Kg or 70ish lbs. Yah…as if. This is too much weight if you are not a very experienced CrossFitter with lots of KB work under your belt. Pay careful attention, though, because you will likely see some Games-worthy women doing this with the As Rx’d weight. Place the KB between your legs, legs spread in a near sumo stance. Grasp the KB with both hands and lift it up. Using a quick bend and extension of both your legs and your hips to provide the propulsion use your straight arms to swing the KB above your head so that some part of your ear is in front of your elbow at the top, a so-called American swing. At the bottom try to keep your chest high. Lots of videos to be found top left, and in this case you can consider buying a fantastic book by Jeff Martone, our CF expert on KB. Sub a dumbbell of similar weight to the highly scaled, reduced weight you have chosen.

2 MU/4 HSPU/8 KBS = 1 Round. Record the number of completed and partial rounds, as well as the subs and scales you used.

Hero workouts are special and they ask a little more of us, not only in the gym but also in life. Each Hero WOD is not only an opportunity to remember the sacrifice of a single or several First Responders, it is also an opportunity for us to remember all of those folks on the line, outside the wire, putting themselves in harm’s way so that we might be safe. Be free. We use these, as well, to remember that there are families left behind temporarily by those deployed and permanently by those lost. No gesture of thanks is too small. These are gracious people, all of them. They will understand and appreciate it, and you.

“Nate”. A Hero. 3-2-1…Go.

Comment #2 - Posted by: bingo at January 9, 2012 5:13 PM

great photo. and I just got a 2 Pood a month ago. Lets do it!

Comment #3 - Posted by: jason at January 9, 2012 5:22 PM

Newbie post in the ether...

Comment #4 - Posted by: bingo at January 9, 2012 5:42 PM

can someone give me some alternates for these? im limited on the equip we have in the gym at work

Comment #5 - Posted by: kptff at January 9, 2012 5:50 PM

holy crap, josh e - 18 rounds! and this isn't the time domain you prefer? yikes, beast mode.

Comment #6 - Posted by: Mel/38m/5'10"/175 at January 9, 2012 5:51 PM

19rds 2mu

Comment #7 - Posted by: zach 24/5'"9/191 at January 9, 2012 5:57 PM

ran this yesterday at NKC CrossFit kcmo

Comment #8 - Posted by: zach 24/5'"9/191 at January 9, 2012 6:00 PM

What can you do instead of muscle ups?

Comment #9 - Posted by: Joe at January 9, 2012 6:25 PM

Just did it yesterday
12R + 1MU Rx'd

Comment #10 - Posted by: Emilie/28/f/5'7"/130 at January 9, 2012 6:38 PM

I've been trying, for the longest time, to figure out what "pood" means...

Comment #11 - Posted by: Jason at January 9, 2012 6:57 PM

20Rnds + 6 reps as Rx'd

Comment #12 - Posted by: A.P./33/M/5'7"/72.5kg at January 9, 2012 7:08 PM

It'd be nice to watch just ONE Tony Blauer video without the "F bomb" or other profanities.

Comment #13 - Posted by: astro at January 9, 2012 7:17 PM

M/46/185

11rds

Comment #14 - Posted by: Cosmo at January 9, 2012 7:20 PM

One of my favorite WODs ever. Was able to get 14 rounds + 1 muscle-up RX'd :D

Comment #15 - Posted by: Jason H. 22 / M / 148 / 5'8" at January 9, 2012 7:47 PM

I love hero workouts.

Comment #16 - Posted by: Dancer at January 9, 2012 8:18 PM

Why does this website never have chest incorporated

Comment #17 - Posted by: j at January 9, 2012 8:24 PM

@ comment 17 j

have you ever done a muscle up? The very deep dip you come out of is all chest.

Comment #18 - Posted by: Matt at January 9, 2012 8:59 PM

? for the crossfit certfied LEO's out there, I can't seem to find the LEO discount on the certification info. is this still in effect? any info will be helpful thanks

Comment #19 - Posted by: j-n-ca at January 9, 2012 9:05 PM

Are the first two guys in the video Marines? or were they Marines? I know the adage "once a Marine, always a Marine" but it would be more appropriate to list oneself as a former Marine. Keep the proper credit with those who are currently doing the job and haven't quit. No offense intended if they're still on active duty. And...I do appreciate their skills, strength, and knowledge in the workout.

Comment #20 - Posted by: Ryan at January 9, 2012 9:48 PM


120110: Internet wasn't working this morning, so I used my psychic abilities to know to do something with MU's, HSPU's, and KB swings o_O Haha.
However, I did a much different workout that involved 5 rounds of 4 MU's, 6 HSPU's, and 8 KB swings in 10:32. Better than skipping it all together.
101230: 9 Rnds + 2 MU's + 1 HSPU
100818: 9 Rnds + 2 MU's + 1 HSPU

Comment #21 - Posted by: DanEOD at January 9, 2012 11:09 PM


120110: Internet wasn't working this morning, so I used my psychic abilities to know to do something with MU's, HSPU's, and KB swings o_O Haha.
However, I did a much different workout that involved 5 rounds of 4 MU's, 6 HSPU's, and 8 KB swings in 10:32. Better than skipping it all together.
101230: 9 Rnds + 2 MU's + 1 HSPU
100818: 9 Rnds + 2 MU's + 1 HSPU

Comment #22 - Posted by: DanEOD at January 9, 2012 11:10 PM

120110: Internet wasn't working this morning, so I used my psychic abilities to know to do something with MU's, HSPU's, and KB swings o_O Haha.
However, I did a much different workout that involved 5 rounds of 4 MU's, 6 HSPU's, and 8 KB swings in 10:32. Better than skipping it all together.

101230: 9 Rnds + 2 MU's + 1 HSPU
100818: 9 Rnds + 2 MU's + 1 HSPU

Comment #23 - Posted by: DanEOD at January 9, 2012 11:10 PM

Not as RXed today. No rings here, and a sore back. So I did 20 min AMRAP of 4 pullups, 4 dips, 4 HSPU, and 8 dumbbell swings @ 25kg (about 1.5pd).

16 rounds. The HSPU were the hardest part.

Comment #24 - Posted by: Torrey at January 10, 2012 12:39 AM

every time I try to do muscle ups on TRX I start Spinning!!! I can't keep them straight! :/ any suggestions?

Comment #25 - Posted by: SeanMz at January 10, 2012 12:57 AM

14 rounds

Comment #26 - Posted by: TomO/45/M/200 at January 10, 2012 1:43 AM

13 rds rx'd

Comment #27 - Posted by: B-Mo M/34/6'/195 at January 10, 2012 2:45 AM

6 pull ups
6 ring dips
4 handstand pushups
8 1.5 pood kb swings

7 rounds

Comment #28 - Posted by: DPL at January 10, 2012 2:53 AM

On CPO Nate Hardy:

"The President captured the relationship between Mike and Nate," Stephen Hardy said. "They were just two similar guys and they loved each other; they worked out together and trained together."

The two are buried side by side at Arlington National Cemetery

Comment #29 - Posted by: Matt Price at January 10, 2012 3:01 AM

@#20, No disrespect but once you've earned the title Marine it's yours for life! The Corps is the worlds greatest fraternity and The USMC prides itself on the vigorous training Marines endure and unless you've been through it you'll never understand it. Once again, no disrespect intended.

Comment #30 - Posted by: MarineWarrior at January 10, 2012 4:29 AM

#17 look up the work out Rob orlando did not too long ago that have bench press and lunges. Also there are plenty of bench press workouts if you want to do them, just gotta search.

Comment #31 - Posted by: AirmanH at January 10, 2012 4:35 AM

43/m/176cm/74kg

AMRAP 20 minutes

2 Muscle-ups
4 Handstand Push-ups
11 1.5-Pood Kettlebell swings

14 rounds (last time 14 rounds + 5 reps PR)

Muscle-ups from an L-sit position just above the floor in my apartment, arms fully extended (low ceiling).
Some kipping HSPUs in the last couple of rounds
HSPUs were weak today. I did a couple of reps with my hands elevated on 1 inch plates during my warm-up.

This morning I had tried to buy a 2 pood kettlebell especially for this workout, but couldn't find one in Munich."We don't sell the heavier ones very often" was the sales persons excuse.

Comment #32 - Posted by: Memuc at January 10, 2012 4:48 AM

10 rounds at 1.5 Pood.

FOB Salerno

Comment #33 - Posted by: james.patrick [M/49/66"/135] at January 10, 2012 5:31 AM

Germany, Münster

M 37/5´11/187lbs

16 Rounds + 2MU + 4 HSPU

Comment #34 - Posted by: Rico at January 10, 2012 6:21 AM

8 + 1. Jumping mu

Comment #35 - Posted by: Khg at January 10, 2012 6:22 AM

8 rounds - all MUs jumping

Comment #36 - Posted by: Brett C. m/30/6'0"/170lbs. at January 10, 2012 6:48 AM

Seriously, how the heck are some people averaging under one minute per round as Rxd?!

Comment #37 - Posted by: Eric S at January 10, 2012 6:57 AM

Nate
11 rnds + 1

Notes:
sore left shoulder, at round 7 subbed 12 pushups for the HSPU. HSPU had limited rom

Comment #38 - Posted by: KIKO M37/170/5'9" at January 10, 2012 6:58 AM

@ bingo, what does "chez" stand for? Referring to "Chez CF we cheer and celebrate the first successful MU a CrossFitter achieves." Thanks!

Comment #39 - Posted by: Ryno at January 10, 2012 7:09 AM

@#17. If they been doing CF for a long time they are probably very fit. If not, just plain liars :)

Comment #40 - Posted by: Seabass at January 10, 2012 7:21 AM

Sorry meant #36. Oups lol

Comment #41 - Posted by: Seabass at January 10, 2012 7:23 AM

F/38/5'/124

"Nate"
11 rounds + 2 muscle ups + 2 handstand push-ups

Muscle ups from an L-sit off the floor
handstand push-ups using two plates and abmat
1.5 pood (24kg)

Comment #42 - Posted by: Wendy at January 10, 2012 7:39 AM

M/44/5'11"/195

10min AMRAP

2 Muscle-up progressions (start from knees with rings ~60" from the floor)
4 Handstand push-ups (using 1/2" bands and abmat)
8 KBs (1.5 pood)

5 rounds + 2 MUs

Comment #43 - Posted by: nutfam at January 10, 2012 7:45 AM

@17 jay
Lots and lots of chest. Did u mean "why no pec dec?" . We bench, "Cindy" last week still has my chest sore a bit from 228 pushups. Try doing a deep ring dip- you might not even be able to who knows. We don't isolate muscle groups like bodybuilding we use functional movements. So it's not always so easy to see the muscles involved. Good luck.

Comment #44 - Posted by: Bugdjj at January 10, 2012 8:04 AM

9 rounds
Low rings, so did strict MU w/ a band. Some HSPU were partials. 1.5 pood KB is my largest. RIP Nate.

Comment #45 - Posted by: AndyMH M46/5'7"/175 at January 10, 2012 8:20 AM

18rds+ mu&hspu

Comment #46 - Posted by: Eamon. 5'8.165#.30 at January 10, 2012 8:51 AM

10 Rounds

Subbed Chest to Bar and Deep Dips for MU
Subbed Kettle Bell Press for HSPU

Comment #47 - Posted by: Brad at January 10, 2012 9:04 AM

M/45/5'11"/178 - Retired military

Bingo - Where the heck were you with these great posts when I was learning CF on my own (about 9 months ago)?? GREAT to see you spelling it out for the newbies--which I still consider myself at times.

I'll bust the hump today & compare to 110621 when I did 13 rounds + 4 pull-ups/4 dips. I still don't have access to rings for MU. :o(

Comment #48 - Posted by: JPZ at January 10, 2012 9:11 AM

15 rounds as rxd. 6:30 am.

27 rep pr. 110621 did bar muscle ups... used rings today.

Comment #49 - Posted by: aermio m/33/5'7"/148 at January 10, 2012 9:18 AM

M/36/165
Subbed muscle ups for 6 deadhang pullups and dips and 130 pound push press for HSPU. 1.5 pood KB.
14 rounds + pullups.

Comment #50 - Posted by: Rab Paterson at January 10, 2012 9:19 AM

RIP Nate Hardy

16 rounds + 2 MU's

PR by those 2 MU's. Ring MU's today; previous PR was with bar MU's.

Memuc: didn't know you were in Munchen -- the Christkindlmarkt am Marienplatz is my all-time favorite.

Comment #51 - Posted by: Bill M. m/47/5'3"/134 at January 10, 2012 9:28 AM

By far my worst crossfit workout since '07. Dealing with alot of shoulder pain in my right arm so modified to at least get somewhat of a workout:

6 pullups
6 ring dips
40# KB shoulder press
40# 4 KB Swings
Got 7 rounds while staying within my pain threshold

Lorie got 5 rounds
6 jumping pullups
6 assisted box ring dips
15# 4 KB press
25# KB swings

I finished with some 45# OHS work for 3 rounds of 10--hoping it would loosen my shoulder some...wrong

Comment #52 - Posted by: sean snyder at January 10, 2012 9:40 AM

f/32/5'2"/128
9 rounds+1 kbs rx except I banded mu

Comment #53 - Posted by: Kat at January 10, 2012 9:42 AM

43/5'11"/205

Lots of subs and scales here...my body is ready for this quite yet.

7 rounds...3 pulls/3 dips for each mu. Heavy shoulder press to sub for HSPU. 12 back extensions to sub for kbell swings (my back is definitely not ready for these...even at a light weight).

How's the saying go? "Stronger than yesterday. Not as strong as I'll be tomorrow."


Comment #54 - Posted by: Vinnie Brascia at January 10, 2012 9:44 AM

Just to test, I hung from my rings for about 2 seconds...
Yup, dropped off screaming in agony. Still sore
from the pullups 2 days ago.
Maybe I'll do the WODClub workout and run today...

Comment #55 - Posted by: cort at January 10, 2012 9:56 AM

M/17/6'1"/207#

First time ever doing this wod.

7Rd + 1 MU

Comment #56 - Posted by: Nathan at January 10, 2012 10:02 AM

28/m/5'11"/185to190
As rx'd
9rds + 1 MU

PR is 11 rds plus
Still blaming weight

Comment #57 - Posted by: justaman - liberty, sc at January 10, 2012 10:10 AM

I hit 14 rounds as Rx'd and did everything unbroken and very fast paced the whole time. I have no idea how some of you guys are getting 20+ rounds. One of my fav WODs!

Comment #58 - Posted by: Eric S at January 10, 2012 10:23 AM

7 rds + pullups + dips

6 pullups/dips for 2 MU
70# db swing

Comment #59 - Posted by: Matthew m/31/175/6'2" at January 10, 2012 10:31 AM

Couldn’t do “Nate”; Knee injury Tri-compartmental DJD, swelling is down, some pain.
Waiting on Ortho appointment
UP
1 pull-ups/2 push-ups/3 sit-ups/1 handstand push-up
2 pull-ups/4 push-ups/6 sit-ups/2 handstand push-up
3 pull-ups/6 push-ups/9 sit-ups /3 handstand push-up
4 pull-ups/8 push-ups/12 sit-ups/4 handstand push-up
5 pull-ups/10 push-ups/15 sit-ups/5 handstand push-up
6 pull-ups/12 push-ups/18 sit-ups/6 handstand push-up
DOWN
5 pull-ups/10 push-ups/15 sit-ups/5 handstand push-up
4 pull-ups/8 push-ups/12 sit-ups/4 handstand push-up
3 pull-ups/6 push-ups/9 sit-ups/3 handstand push-up
2 pull-ups/4 push-ups/6 sit-ups/2 handstand push-up
1 pull-ups/2 push-ups/3 sit-ups/ 1 handstand push-up
17:27
M/54/6’/205
Garage Crossfit enthusiast
RIP Chief

Comment #60 - Posted by: Pete In Sun City at January 10, 2012 10:34 AM

12 rounds rx'd.

Comment #61 - Posted by: Jeff A. at January 10, 2012 10:37 AM

9 rounds, 2 muscle ups

-Muscle ups were strict
-HSPU's: alternated rounds between conventional HSPU and piked body parallette full ROM reps
-first WOD action for the shiny new two-pood!

Comment #62 - Posted by: TRN III at January 10, 2012 10:57 AM

15 rounds + 2 MU as Rx'd

Comment #63 - Posted by: Jetté 42/M/5'11"/170 at January 10, 2012 11:00 AM

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


12 rounds 2 MUs

last time 11 rounds and a miss on the MUs
last time 7rounds 2MU 4HSPU's 5KB
last last time 11rounds and a MU


PR, last,last,last time11 rounds 2 MU 8 HSPUs 2 swings

Really happy today. Goods. HSPUs and swing unbroken.

MUs to singles after round 5 I think. 5 or 6.

That was a blast but hard. I can go faster if I tighten up the transition a bit more.

The swings ended up the easiest part.

Comment #64 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at January 10, 2012 11:05 AM

subbed 3 TRX muscle ups for 2 muscle ups (still not a good substitute, but best I can think of) and used 75 lb. dumbell for kb.

11 + 4 HSPUs.

Comment #65 - Posted by: JK m/28/215/5'10 at January 10, 2012 11:08 AM

subbed 3 TRX muscle ups for 2 muscle ups (still not a good substitute, but best I can think of) and used 75 lb. dumbell for kb.

11 + 4 HSPUs.

Comment #66 - Posted by: JK m/28/215/5'10 at January 10, 2012 11:09 AM

"Nate"

2 MU
4 HSPU
8 KB Swings scaled to 1 Pood everything else as Rx'd.

M/50/6'1/180

Comment #67 - Posted by: John Davis at January 10, 2012 11:13 AM

11 full rounds + 2 muscle ups
as rxd
handstand push ups were my weakest link and definitely could use improvement.
Finally got muscle ups down which have been long overdue.

Comment #68 - Posted by: Dexter at January 10, 2012 11:41 AM

I only have a 1 pood kb. Would it be acceptable to do 8 one arm kb swings per round, alternating each round or each swing? Thanks for any responses!

Comment #69 - Posted by: Joseph K at January 10, 2012 11:42 AM

I only have a 1 pood kb. Would it be acceptable to do 8 one arm kb swings per round, alternating each round or each swing? Thanks for any responses!

Comment #70 - Posted by: Joseph K at January 10, 2012 11:42 AM

M/24/5'11"/212
Nate as rx'd

22 rounds

Thank you Nate

Comment #71 - Posted by: Dancer at January 10, 2012 11:49 AM

11 rounds in 19.30, could have gone a little bit faster

Comment #72 - Posted by: Jon A at January 10, 2012 11:52 AM

as rxd
10+2+4+7
(pr is 13+1)

Comment #73 - Posted by: Jonblaze at January 10, 2012 12:00 PM

M/173/5'7?32

Did regular muscle ups for the first 2 rounds than I had to do jumping muscle ups for the last 7. Total 8 rounds plus 3 HSPU.

Comment #74 - Posted by: Mark S. at January 10, 2012 12:02 PM

Ryno, "chez" is French for "at" or "where you are" or "where you live". For example, I live "chez bingo"!

Comment #75 - Posted by: bingo at January 10, 2012 12:05 PM

14 rounds
as rx'd
Transitions were a bit slow with 3 people sharing one set of rings. HSPUs once again proved to be my weakest event.

Comment #76 - Posted by: Magnus 26/5'8"/160-165 at January 10, 2012 12:14 PM

Feel like such a wuss...and to think, I thought I was ion good shape. Only my 3rd CrossFit workout, but made it through it....

8 rounds

subbed 3 pullups + 3 pushups for each Muscleup
Used a 50 pound dumbbell for Kettlebell swings

Comment #77 - Posted by: Kevin at January 10, 2012 12:24 PM

20 Minutes
4 PullUps
5 Pushups
8 Kettles (40#)
10 Back Extensions
16 Rounds
Good Workout
16 Rounds last time too

Comment #78 - Posted by: dyagg at January 10, 2012 12:24 PM

14 rounds + 2 MU's and 4 HSPU's

Comment #79 - Posted by: NinjaTarzan at January 10, 2012 12:40 PM

CPO Nate Hardy
11 2/3 rounds for you!
put on my hardest rock-N-roll for you!
RIP Master Chief!

Comment #80 - Posted by: John M/42/5'9"/206 at January 10, 2012 12:41 PM

Mini(10min) nate with required weight: 11 rounds exact. M/18/185

Comment #81 - Posted by: brody at January 10, 2012 12:47 PM

Off the subject ....

Watching Dr. OZ with my mom, Jennifer Hudson showing horrible squat form, doing horrible push ups ! Best part of it all mom was calling her out on it ! Lol 51 years old and she has been killing her crossfit workouts ! I've created a monster lol !

SSGT USMC 0321

Comment #82 - Posted by: Stokes570 at January 10, 2012 12:57 PM

m/17/185lbs/6'0"
10 rounds
subbed hspu progression with my feet on a 36in box. used 70lbs on a t-stack for kb swings. couldnt go overhead with it so only swung to face level. my favorite wod to date. mu and hspu are my favorite cf movements

Comment #83 - Posted by: jack wallace at January 10, 2012 12:58 PM

38 y/o male 6'3" 245lbs CF start 2/7/11 (with a six month layoff due to surgery. It was this WOD that sent me to the hospital in June.)

Nate

JMU's 3:1
HSPU
KB swings 1.5 pood

9 rounds + 10

Comment #84 - Posted by: fitefire12 at January 10, 2012 1:10 PM

M/28/83kg/190cm

9 rounds in 15mins

subbed MU for 4 pull ups + 4 dips,
and did swings @ 20kg

Comment #85 - Posted by: Drasko at January 10, 2012 1:11 PM

9 rounds, 2 muscle ups

strict MU; alternating conventional and parallette HSPU; new two poor

Comment #86 - Posted by: TRN III at January 10, 2012 1:18 PM

38 y/o male 6'3" 245lbs CF start 2/7/11 (with a six month layoff due to surgery. It was this WOD that sent me to the hospital in June.)

Nate

JMU's 3:1
HSPU
KB swings 1.5 pood

earlier I said 9 rounds. It was 6 + 10

Comment #87 - Posted by: fitefire12 at January 10, 2012 1:23 PM

6 rounds + 3 swings @ (4 pullups + 4 dips; 4 negative HPU; 15lb barbell)

Good thing we represent our HEROs with killer workouts. Proud to do my best for those who gave thier best!

Comment #88 - Posted by: Joseph Masson at January 10, 2012 1:25 PM

50/M/180
Sub'd

1-7
2 pulls & 2 dips
4 assisted HSPU's
8 35 lbs swings

7-13
4 pulls & 4 dips
4 assisted HSPU's
8 35 lbs swings
Plus
4 pulls & 4 dips

Comment #89 - Posted by: Ibzim at January 10, 2012 1:25 PM

M/36/205/5'6"
5 rds. Mus so friggn hard still. Second wod ever doing them. 20 officially under my belt ever. I still have no confidence I'll get it when I grab those rings. Talk about paying for it when you don't get it. Painpainpain! All for Nate. My pleasure.

Comment #90 - Posted by: Bugdjj at January 10, 2012 1:51 PM

16 ROUNDS

Comment #91 - Posted by: losthonky at January 10, 2012 1:53 PM

11 rounds plus 2 muscle ups
as Rx'd w/ the exception of Handstand push-ups.
*injured hand.
*Subbed 135 push press for Handstand push-ups.

Comment #92 - Posted by: Adam K at January 10, 2012 2:07 PM

Shoulders are a wreck so subbed running and core work

5 rds of

400 meter run
18 glute ham sit ups
18 back extensions
18 good mornings w/15# bar

about 20 minutes

then worked on KStar mobility wod.

Laura f/49/5'7/145

Comment #93 - Posted by: power-girl at January 10, 2012 2:14 PM

F/41/5'4"/118
10 rounds even.
-jumping muscle ups
-still working on HSPU, did some full range, a lot of about half depth.

Comment #94 - Posted by: Heather Szabo at January 10, 2012 2:15 PM

@68 Joseph k
I think that'd be perfectly acceptable. I've done that before. Today for a change I used two 16 kg bells one in each hand with a sumo stance. I've also used a 70 lb Db and swung about chest height holding one end like a sandwich. I think as long as you do the best u can with what u have and try to honor the wod as much as possible you are good to go. Good luck

Comment #95 - Posted by: Bugdjj at January 10, 2012 2:21 PM

11 rds. + 2 MU

Comment #96 - Posted by: Rough Robbie at January 10, 2012 2:31 PM

DOUBLE NO - REP!
Nice pic though.

Comment #97 - Posted by: Alex Lofgren at January 10, 2012 2:34 PM

@90
Thanks Bugdjj! I just wanted to make sure this hero the the respect he deserves.

Comment #98 - Posted by: Joseph K at January 10, 2012 2:52 PM

14 rounds rx'd

Comment #99 - Posted by: myleo.de at January 10, 2012 3:02 PM

First ever crossfit workout here.

I'm an elite cyclist and duathlete, just looking to do some core work in the off-season. Boy this killed me!

I did 11 sets, in 18:30 subbing 4 dips for each MU, and did pushups with my ankles about chin high. Used a 35# kettlebell.

Being a Marine veteran, I was going to stop at 10, but the extra one was for Nate! I fell on my face the last set of pushups. Next time I'm going to tear this WOD up brother!

Bingo, thanks for the primer!

Comment #100 - Posted by: Mike Dee at January 10, 2012 3:09 PM

WOW! Did the timed pull up WOD yesterday (off schedule). So arms are a little (understatement) tired. So here's how it went.

20 Min AMRAP
6 ring pull ups
6 ring dips
4 HSPU (with assist bands, thanks Jeff Tucker)
8 KBS 1.5 Pood (all I have)

7 Rounds

Broke some $hit in the process. Not a great day in the garage gym.

Comment #101 - Posted by: Brad W - m/38/5'9"/185# at January 10, 2012 3:16 PM

11 rounds. No muscle-up equipment so I did dips (didn't see the note about combining w/ pull-ups until just now). I'm a newbie just starting to sort out how this works....

Comment #102 - Posted by: KER at January 10, 2012 3:17 PM

"Nate"

14 rounds as rx'd

Comment #103 - Posted by: Brent at January 10, 2012 3:25 PM

I really wan to excel in cross fit. Workout 4.
8 rounds
10 pull up- p90x blue & red ban intertwined
10 push ups
4 handstand push up with chair
8 kettle swings with 30lb weights.


Any great suggestions on getting equipment like
bar, kettle ball, pull up bar
I have already found some great deals but yours may be better :)


My chest and my arm :(

Comment #104 - Posted by: Neo F/29/150/5'8 at January 10, 2012 3:32 PM

2 chest to bar pullups
2 dips
4 assisted HSPU (heels on a bar)
10 60lb kettlebell swings

Finished 2.5 rounds in 6 minutes before tweaking my back

Comment #105 - Posted by: Scooter at January 10, 2012 3:40 PM

22/f/115/5'6"

Subbed: 6pullups and 6dips w35lbs off (gravitron)
4 hspu w feet on Smith machine rack in piked postion
8 35 lb dumbbells swings

11rounds, 6pullups and 2 dips

On a side note some a-hole stole my 35lb dumbbell on the 19th minute of the workout so I had to run and grab a 30 for the last round =/

Comment #106 - Posted by: Melanie at January 10, 2012 3:54 PM

42/m/185
sub 6 pullups/6 dips for MU's

11 rounds + 6 pullups new pr!
(old pr was 10 + 6 pulls/6 dips + 2 hspu)

Comment #107 - Posted by: JackM at January 10, 2012 3:55 PM

I just realized I spent so much time making sure my technique was right based on the equipment I had and only did 8 minutes instead of 20. This explains why I only got 8 rounds compare to 18/20. :( So I don't feel cheated I will do the P90X 15min abs.

Comment #108 - Posted by: Neo F/29/150/5'8 at January 10, 2012 4:05 PM

M 51 6'2" 195
9 rounds but lots of subs:
3pu/3dips per MU
couldn't do full ROM on hspus
had to use 65lb powerblock instead of kettlebell
Good sweat

Comment #109 - Posted by: bobr at January 10, 2012 4:06 PM

7 rounds +5 KBSs. HSPU was below parallel using 45lb bumpers and blue band for assist. 2.25 pood KB. Worked on MUp stabilization.

Comment #110 - Posted by: Xman at January 10, 2012 4:30 PM

My rings were too close to a wall and I cut my knee open in my 6th round... Pretty upset about that.

Comment #111 - Posted by: Mike S. at January 10, 2012 4:45 PM

12 rounds even!

Comment #112 - Posted by: Nate Hemphill at January 10, 2012 4:57 PM

16 rds. Rxd! 27/175#/m
Kb swings all American high and tight!
Is everyone doing rx swinging American or does it matter.

Comment #113 - Posted by: Joey at January 10, 2012 5:15 PM

11 + 3

previous was 10 + 1

Comment #114 - Posted by: Raph at January 10, 2012 5:21 PM

14 rounds Rx'd (PR)

First time with rings, blew away my old score of 8 rounds + 1. Good progress!

Comment #115 - Posted by: Sheldon N (M/34/6'/183) at January 10, 2012 5:21 PM

13 rounds + 2 MU's + 4 HSPU

Jessica - 12 rounds + 2 MU's + 4 HSPU (1 pood)

Compare to:
101230 - 14 rounds + 2 MU's + 4 HSPU + 3 KB Swings
091027 - 11 rounds + 2 MU's
090708 - 12 rounds
081001 - 7 rounds in 10 min. (55# KB)

Comment #116 - Posted by: B. Rhaly at January 10, 2012 5:32 PM

10 rounds + 2MU, 1HSPU.
Had to sub 12 x 45#kb swings as it is all I have in garage. More tech on MU's needed....1 at a time.

Comment #117 - Posted by: sebastian m/43/180/6'2" at January 10, 2012 5:33 PM

M/23/6'4''/237

10 Rounds + 3 PU

Scaled down to Pack

For Time:
6 Pull Ups
6 Dips
4 HSPU (Did an easier version with my feet on a plyobox and my body piked)
8 KB Swings 22KG - Ill def go heavier next time

Half way thru my workout someone jumped on our gyms only dip station, so I improvised and did dips on a bench:(

Comment #118 - Posted by: Dwayne at January 10, 2012 5:41 PM

Sub'd 5 PUs and 5 dips for 2 MUs; Sub'd 50# db for 2 pood kb.

9 rds + 2 MUs

Comment #119 - Posted by: Abhi at January 10, 2012 5:46 PM

8 rnds

Comment #120 - Posted by: Kyle Byrne at January 10, 2012 5:53 PM

10:00 Min
3 Rounds
3 Pull-Ups/3 Dips sub for Muscle-Ups
55# DB sub for KB

Comment #121 - Posted by: Jake R. at January 10, 2012 5:59 PM

5rds.
Sub 70# dumbell for kettlebell.
Sub 3 PU and dips for 1 MU.
Handstand PU killed the time. Need major work.

Comment #122 - Posted by: ryman at January 10, 2012 6:04 PM

AMRAP
2 mu's/subbed 6 bar pullups and 6 bench dips

4HSPU/subbed hspu but legs against bar in rack

8 70#kb swing/subbed with 30# kb only cause thats the biggest one i have, lol.

20mins rx

completed 10rds + 6 bar pull ups + 6 bench dips

m/35/234#


Comment #123 - Posted by: Cruz at January 10, 2012 6:15 PM

5 Rounds
Sub 3 PU & Dips for 1 MU
Sub 25# DB Shoulder Press for Handstand PU (shoulder injury)
Sub 45# Plate for Kettlebell

Comment #124 - Posted by: Jordann S. at January 10, 2012 6:16 PM

*6 Rounds

Comment #125 - Posted by: Jordann S. at January 10, 2012 6:20 PM

8 rounds + 1 muscle-up.

Comment #126 - Posted by: Jason Crocker at January 10, 2012 6:24 PM

9 rds + 2 mu as rx'd

Comment #127 - Posted by: jesse m/32/5'8"/170 at January 10, 2012 6:26 PM

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 1 HSPU per round
KB swing 16kg x 5-5-5 24kg x 5-5 32kg x 3-3

8 rounds + 2 MU + 4 HSPU
First two rounds HSPU as rx'd, rest feet on rack assist 8 reps per round.
Foam roll after
Compared to 101230: 1 round as rx'd, 8 with feet on rack HSPU 8 reps per round

Comment #128 - Posted by: Sesoku at January 10, 2012 6:27 PM

As rx'd 13 rounds.

Comment #129 - Posted by: Kurt M/38/190lb. at January 10, 2012 6:31 PM

m/39/6/190ish
Muscle-up professions with red bands
11 rounds even (PR)

f/30/501140ish
Muscle-up progressions. No bands.. but body pull-ups and on the third pull into a muscle up
1.5 pood
11 Rounds (PR)

Comment #130 - Posted by: Jeremy A. Olive at January 10, 2012 6:44 PM

13 rds Plus 4 reps

Comment #131 - Posted by: Scott morrow at January 10, 2012 7:05 PM

M.37.174

Straight bar MU

8rnds + 2MU + 1 HSPU

Awful. No problems with MU or KB swing but shoulders were fried from heavy press and pushups last few sessions.

Comment #132 - Posted by: LMD_Mike at January 10, 2012 7:05 PM

M/49/175#

6PU/6Dip
4 Modified HSPU (feet on tall sawhorse)
8 kb swings with 25lb barbell (all I've got)
KB swings felt easy, need more weight I think, rest of it was hard.

9 +6PU

Comment #133 - Posted by: gtm at January 10, 2012 7:21 PM

Sub muscle ups with pullups/dips

11 rds + 6 pullups

Comment #134 - Posted by: Brad R 6'4"/195/m/31 at January 10, 2012 7:28 PM

11 rounds

Comment #135 - Posted by: Rick M at January 10, 2012 8:00 PM

9 rounds + 2 mu's
had to kip on the last few hspu's
used a 70 lb. DB for KBS
all else as rx'd

Comment #136 - Posted by: SB at January 10, 2012 8:15 PM

10 rounds

Comment #137 - Posted by: JTJ M/27/170lbs at January 10, 2012 8:23 PM

9 rds modified
6 pullups/6 pushups
6 50# db press
8 50# kb swings

Comment #138 - Posted by: johnh 43/205 at January 10, 2012 9:02 PM

4 months out of a bankart repair on my shoulder and glad to be cleared to start working out hard again.

15 rds + 2 MU's
after rd 10 had to use a 24" box for my hspu the pressure was becoming to much for my shoulder
other then that rx'd

Comment #139 - Posted by: Jeremy at January 10, 2012 9:06 PM

10 rounds + 3 HSPUs
MUs were from jap sit pos
HSPUs were h2focus pad

Comment #140 - Posted by: Kyle A. at January 10, 2012 9:08 PM

m38/5'8/168


as rx'd 12 rounds + muscle ups

Comment #141 - Posted by: chuck m at January 10, 2012 9:38 PM

m38/5'8/168


as rx'd 12 rounds + muscle ups

Comment #142 - Posted by: chuck m at January 10, 2012 9:40 PM

Nate as rx'd:

10 rounds even.
Unhappy with feeling out of shape, happy with pr (up from 9 rounds, mu and 1 hspu).

Comment #143 - Posted by: ccfeldt at January 11, 2012 2:01 AM

12 rds
sub 6 pu/6 dips for mu
asst hspu
1.5 pood (using db)

Comment #144 - Posted by: JB at January 11, 2012 5:44 AM

I subbed assisted bar muscle ups using the narrowest pull-up band under "me bum".

10 rounds plus 2 muscle up subs.

Michelle used the rings and worked on muscle up progressions, HSPU progressions and 1 pood k'bell swings - she was great! 11 rounds plus --- (I can't remember).

Thank you CPO Nate Hardy for your sacrifice.

m/39/74"/205# CF start-date 2/10/11

Comment #145 - Posted by: Daniel Murdock at January 11, 2012 6:22 AM

Ran 2 miles first.. Big mistake

Comment #146 - Posted by: Car at January 11, 2012 7:12 AM

20 min amrap:
4 CTB pullups
4 dips
4 HSPU negatives w/ kipping attempt from the bottom
8 db swings w/ 70#

6 rounds + 2 dips

Comment #147 - Posted by: JFA at January 11, 2012 7:59 AM

1. Salvadar 7 Rds.
2. Purewall 7 Rds.
3. Garcia 6 Rds.
Silva 6 Rds.
Arroyo 6 Rds.
Olide 6 Rds.
Alvarado 6 Rds.
Lopez 6 Rds.
Pernetti 6 Rds.
4. Rivera 5 Rds.
5. Fontana 5 Rds. 45 lbs.
Jasso 5 Rds.
Anothony 5 Rds.

Great jobs Bulldogs!

Comment #148 - Posted by: Coach Moring at January 11, 2012 9:01 AM

20 min pushups 5 situps 15 air squats 20
6 rounds

Comment #149 - Posted by: jim at January 11, 2012 9:13 AM

Gunnar: 13+1
Jen: 13+1
Chris: 6+13 (jumping mus)
Matt+ 7+13 (1.5pood, jumping mus)

2 Turkish 1 pood, 4 situps, 8 kettlebell 2 pood)
Shaun: 10 rounds

Comment #150 - Posted by: jenniferw at January 11, 2012 9:36 AM

Doug
M/18/6'/188

8 rounds + mu + 3 hspu,
as Rx'ed

Kevin
M/52/5'11"/172

7 rounds + mu + hspu
(feet on smith machine for hspu)

Comment #151 - Posted by: Kevin C.(M/52/5'11"/172) at January 11, 2012 10:29 AM

13 rounds....newbie here...training for Ironman Wisconsin and was looking to add strength and core work to my training program...its looks like I definitely found it...this has been the sorest I have been in a long time...thank you cross fit for finding me and kicking my a$$!!!!

Comment #152 - Posted by: Aaron G. at January 11, 2012 10:48 AM

8/8 dips pullups for muscle ups
hspu feet over bar limited rom
50lb db heavist I have

11 rounds plus dips/ pullups

Comment #153 - Posted by: Kevin McClellan 50/195 at January 11, 2012 2:54 PM

M/35/5'4"/145lbs
As RX'd
15 rounds plus 4 hspu

Comment #154 - Posted by: Matt Burritt at January 11, 2012 3:41 PM

3 rounds

Comment #155 - Posted by: myles456 at January 11, 2012 4:15 PM

As Rx'ed:

16 rds + 2 muscle ups + 2 Handstand Pushups


Ugh

Comment #156 - Posted by: JC/M/29/68/163 at January 11, 2012 4:22 PM

M/40/190

10 rounds

Scaled the muscle ups to 2 dead hang pullups and 2 ring dips, toes over smith machine bar and 55lb dumbell for swings.

Comment #157 - Posted by: Scott Andresen at January 11, 2012 4:25 PM

Subbed 3 pullups, 3 dips per MU:

9 rounds

Comment #158 - Posted by: dsm19 M / 33 / 6'0 / 210 at January 11, 2012 5:54 PM

15 rnds

Comment #159 - Posted by: Jason M. 32m/5'8"/170 at January 11, 2012 6:34 PM

18 rounds + 5 reps as Rx´d

Comment #160 - Posted by: Evert at January 12, 2012 4:13 AM

18 rounds + 5 reps as Rx´d

Comment #161 - Posted by: Evert at January 12, 2012 4:16 AM

@ work. 15rnds 1 mu. hspu - hands on 35# kraiburg bumpers with ab mat in the middle

Comment #162 - Posted by: JDisch at January 12, 2012 8:41 AM

17 rounds +7 Rx'd

* HSPU's went fast... most were kipping.

Comment #163 - Posted by: MarcusG 30 5'9" 160 at January 12, 2012 10:14 AM


9 Rounds

Subbed 6 pull ups and 6 dips
50# dumbbells press
50# dumbbell swing

Comment #164 - Posted by: Chad at January 12, 2012 11:23 AM

15 rounds+2MU+4HSPU+1KB Swing

Comment #165 - Posted by: Luke Schafer at January 12, 2012 12:37 PM

13 rounds 2MU 4 HSPU rxd

Comment #166 - Posted by: Dylan Fyfe m/37/6'/170 at January 12, 2012 1:58 PM

Last time I did this, it was heavily modified because I was new to crossfit.

This time, subbed 6 pullups and 6 dips for MUs, a 50lb KB, and did the HSPUs as rx'd. Those were DEFINITELY my weakness

7 rounds + 6 pullups + 6 dips

Comment #167 - Posted by: Saam at January 12, 2012 2:05 PM

15 rounds even with 1.5 pood. Need to purchase a heavier kettlebell.

Felt fantastic through the whole thing. Nutrition is helping these WOD's a lot.

Felt about 8 to 9.

22/m/5'11"/173

Comment #168 - Posted by: Logan S at January 12, 2012 2:44 PM

M/34/5'7"/195

2x red band mu's
4x hspu (abmat btwn plates, switch to 4"block after rd 4.
8x 2 pood kb

10rds +2x mu, 2x hspu

Comment #169 - Posted by: Jason M at January 12, 2012 4:16 PM

10 rds, as rx'd but 1.5 pood KB, not timed at WS gym (outdoor/indoor) at 8am.
8/18/10:
12 rds, 1.5 pood KB otherwise as rx'd, 19:45
PM, garage gym, first WOD post-flu
last time:
10 rds in 17:20, 65lb dumbbell
HSPUs need the most work

Comment #170 - Posted by: Ajax at January 12, 2012 5:56 PM

sub 6 pull ups and 6 dips for muscle ups (not enough clearance on pullup bar)
used 30 kg for kb swings

12 rounds

Comment #171 - Posted by: Stuart at January 13, 2012 3:39 AM

subbed 6 pullups 6 dips for muscle ups (not enough clearance on bar)
used 30 kg db for kb swings

12 rounds

Comment #172 - Posted by: Stuart at January 13, 2012 3:41 AM

M/36/6'3"/195

"Nate"
6 rounds.
subs/scaling:
MU done as strict rowing MU (started butt on the floor with heels on 8" platform, heels taken off platform after pullup/transition).
2-pood = 72.2#, used 70# DB for 2-pood KB...

After a few rounds, tried kipping HSPU for the first time... Really liked the movement, will have to try more often.

RIP CPO Nate Hardy.

Comment #173 - Posted by: Lars at January 13, 2012 5:22 AM

F/41/5'6"/145

MU progressions
HSPU to AbMat for first 13 min, then subbed 20sec handstand holds for the 4 HSPU
1 pood KB

12 rounds + 2 "MU's"

Comment #174 - Posted by: mom to five at January 13, 2012 5:35 AM

M/37/134 lbs/ 5'-6"
As Rx: 14 rounds (PR)
I might have gone a few seconds over but not positive... I was working out in the basketball area where the rings are, and the clock was the next room over... I went over there at 12, 13 & 14 rounds, so I wasted a little time each time.. no big deal.
I was really sore from my PR on Mary two nights ago... a lot of same movements in the two WODs
Mary: Nate:
5 HDPUs 2 MU
10 Pistols 4 HSPUs
15 pullups 8 KB swings w/ 2 pood

The big difference between the 2 is the KB swings and that is usually the hardest part of the WOD as it's the heaviest and most reps in Nate.
Good WOD.. I'm happy as I was so sore and did well to push through it.

Comment #175 - Posted by: anton at January 13, 2012 7:17 AM

12 sets + 6 pull ups.

Comment #176 - Posted by: nsb at January 13, 2012 7:41 AM

8 rnds plus 1 dip

Comment #177 - Posted by: PaulDiane at January 13, 2012 10:18 AM

12 rounds. Subbed 6 pullups and 3 ring dips for MU's and used 55lb DB for KB, just too sore for 2pd KB swings. At st. 3

Comment #178 - Posted by: ScottMacArthur at January 13, 2012 10:53 AM

M/36/5'8"/180

14 rds rx'd

@comment #71 Dancer....22 rounds???? Video please!

Comment #179 - Posted by: Dave Berry at January 13, 2012 3:34 PM

15 rounds + 2 MU (PR). Used 1.5 pood KB as it was all I had. No clue how people are putting 20 rounds together, would love to see a video posted of a 20 round 'nate'

Comment #180 - Posted by: T at January 13, 2012 4:04 PM

M/34/5'9"/150

Rx'd. HSPUs good at first, then degraded in the last few sets.

12 rounds + 2 MUs

Comment #181 - Posted by: Antun Karlovac at January 14, 2012 11:06 AM

16 rounds + 7 kbs

subbed 12 x 22 kg dumbbell swings for 8 x 2 pd kbs

done in my awesome apartment balcony home gym.

Comment #182 - Posted by: Mik at January 14, 2012 8:58 PM

Russ: 20 rds rxd

Comment #183 - Posted by: Russell Kapper at January 15, 2012 1:50 AM

As Rx'd.
10 rounds + 2 MU + 4 HSPU
Previous PR = 13 rounds + 1 MU

Comment #184 - Posted by: Miyagi m/31/170.2# at January 15, 2012 2:44 PM

C-
14 + 2 HSPU
HSPU on 10# plates to top of head
MU's no false grip
53# KBS

Comment #185 - Posted by: Jeff & Charity @ CF Snohomish at January 15, 2012 10:05 PM

52.5 lb kbs
rx'd otherwise
10 rounds + 2mu + 1hspu.

m/34/6'1/190.

Comment #186 - Posted by: Montana03 at January 16, 2012 1:09 PM

2012-01-17: 12@20:06.
2011-06-21: 13+2+2(19:34). Rx'd.
2010-12-30: 12+2(19:52). Abmat
2010-08-18: 10+2(19:36). Abmat
2009-10-27: 9+6/6+4.(3d's/pus)
2009-08-26: 8+6/6+1.(6d's/pus)
2009-07-08: 8 (45#,3dips/pus)

Comment #187 - Posted by: gs at January 17, 2012 9:02 AM

11 or 12...i think. first WO with CK

3-1 PU/DIP
smith machine x6
55lb db

Comment #188 - Posted by: squirrel at January 17, 2012 12:46 PM

12 rounds subbing pull ups and elevated pu

Comment #189 - Posted by: Ulysses137 at January 17, 2012 3:25 PM

7 rds + 6 pull ups (6 pu/ringdips, 4 hspu, 8 1.5pd kbs) vs
8 rds: 6 pull ups, ring dips/rd, 4 hspu, 8 1.5 pd kb 6/21/11
11 rds: 3 ring dips/bar pull ups per mu, 1.5 pd kb 3/19/08
8 rds: 6 pull ups & ring dips per round, 1.5 pd kb in 19:55 2/12/08.

1k run wu 4:40. ice on birdbath!

Comment #190 - Posted by: kevin o at January 17, 2012 7:05 PM

11 rds

Comment #191 - Posted by: Faleep at January 18, 2012 7:18 AM

7 rounds (scaled)

Comment #192 - Posted by: Becca at January 18, 2012 1:33 PM

CFWU x 3 std

Mod'/scaled
5 pullups, 4 ring dips
4 HSPUs, all too shallow
8 KB swings #45

8 rds, 5 PUs, 4 Ringdips, 8 KBs

Comment #193 - Posted by: F15E_WSO/M/49/72"/180 at January 18, 2012 2:09 PM

6 rounds + 1 Muscle-up rx

Comment #194 - Posted by: gb 44/m/71"/185# at January 19, 2012 4:18 PM

8 rounds + 2 m/u, 1 hspu

Comment #195 - Posted by: Crossfit Chris at January 19, 2012 7:00 PM

5 rd's...6 rd's total...subbed M ups with 6 ring pull ups to chest and ring dips

Comment #196 - Posted by: Pacers at January 20, 2012 5:46 PM

01/19/2012

4/4 sub for MU's
55lbd db press
70lb db for swings

7rds + 4/4 8 rds in 20:50

Comment #197 - Posted by: TommyKrackCorn at January 21, 2012 9:36 AM

7th week of CF 6' 237
did 3 pull ups and 3 dips for each muscle up
each round
3pullups 3 dips
3pullups 3 dips
4hspu
8 2pood KBS
I did 9 rounds plus 3 dips

Comment #198 - Posted by: billy at January 21, 2012 12:10 PM

Scaled.
MU (jumping): x2
HSPU: x4
KB: 1 pood x8
20 minutes, 13 rounds + 2 JMU.

Comment #199 - Posted by: Harpo m/44/5'7"/145 at January 23, 2012 4:35 PM

10 Rounds + 2 Muscle Ups with 70# Dumbbell for Swings

Comment #200 - Posted by: Edwin 28/M/68"/170 at January 24, 2012 8:39 AM

14+7kbs

Comment #201 - Posted by: therozfather. 31/M/194 at January 25, 2012 3:43 PM

7 rd + 1 MU
HSPU is my biggest goat; substituted a 30 sec handstand hold for the HSPUs

Comment #202 - Posted by: fathertyme 33/m/6'/170# at January 27, 2012 9:37 AM

51/m/190

Subbed HSPU w/135 pp. On the mend w/toe. 8 rds.

Comment #203 - Posted by: denob at January 27, 2012 3:13 PM


8 rounds - 18:37 had to stop bc of shoulder

Comment #204 - Posted by: TZ at January 28, 2012 8:51 AM

7 rounds

Comment #205 - Posted by: Doug Sunshine at January 29, 2012 1:48 PM

Max rounds in twenty minutes of:
6 Pull-ups
8 Dips
1 power clean
4 Standing Shoulder Press
7 2-Pood Dumbbell swings

11 Rounds

Needed a lot of subs for this one, so maybe not the best WOD to benchmark, but still feel like I got good exercise. SSP was 155 lbs for first 4 sets, 135 for the next two and then 135 lbs with a small leg push for the last 5. Only did 7 swings per round because of the clean, which was much more strenuous.

M/27/5'11''/195

Comment #206 - Posted by: Kent at January 30, 2012 1:43 PM

14 rounds + 4 hspu

Comment #207 - Posted by: Kevin: M/190/6'/40 at January 30, 2012 2:29 PM

13 rounds as rxd

Comment #208 - Posted by: Mad Max at January 30, 2012 3:22 PM

11 rounds plus 4 handstand pushups

Subbed 5 pullups/5 dips for muscle ups, and did 1.5 pood instead of 2 pood

Comment #209 - Posted by: SF at February 4, 2012 2:49 PM

11 rounds 22.02.12
MU jumping to top bar of smith m/c.
24k db swing (getting over back strain)

9 rounds + 2 MU 15.06.11
MU jumping to top bar of smith m/c.
HSPU last 2 rounds each - 2 strict + 2 assisted
30k db swings

8 rounds + 4 PU 18.01.11
4 ring PU + 4 ring dips
4 strict HSPU until 6th round then 1 strict + 3 assisted
30k db swings

8 rounds + 6 pull ups 18.08.10
6 pull ups + 6 dips
4 modified HSPU (head about 2" from ground/HS held for 10 seconds for last two of rnd 8)
8 db swings 55lb (25kg)

Comment #210 - Posted by: zenoperegrinus at February 22, 2012 11:51 AM

11 rounds 22.02.12
MU jumping to top bar of smith m/c.
24k db swing (getting over back strain)

Comment #211 - Posted by: zenoperegrinus at February 22, 2012 11:54 AM

CFWUx1
10 rds + 2 MU, 3 HSPU
20 lb db tied in handle of 1.5 pood KB

Mitch: 5 rds of 2 PUs/4 Pushups, 25 lb db

Comment #212 - Posted by: Doug at July 17, 2012 4:09 PM

As RX
13 rds + 2/1/0

Comment #213 - Posted by: sr at January 8, 2013 9:34 AM

"Nate" 12+1 Rx 48/F

Comment #214 - Posted by: Shellie Edington at January 12, 2013 10:41 AM

RX
13rds

Comment #215 - Posted by: sr at August 15, 2013 7:32 AM
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