March 12, 2012

Monday 120312

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 110407.

FtStewartL1_MexicoCityL1_SydneyL1_CharlotteL1_PadovaL1_StPaulL1_VancouverL1_AlexandriaCPC_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Reebok Loreto, CrossFit Effects, CrossFit Charlotte, CrossFit Pardova, CrossFit St Paul, CrossFit Vancouver.
CrossFit Coach's Prep Course: Trident CrossFit.


"Game-Day Nutrition" with Matt Chan, CrossFit Journal preview video [wmv] [mov]


"The Burpee Mile" with Courtney Plevniak - video [wmv] [mov] [HD mov]


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


"What a man believes may be ascertained, not from his creed, but from the assumptions on which he habitually acts."
- George Bernard Shaw

Posted by Pukie at March 12, 2012 5:00 PM
Comments

3 hero workouts in a row!

Comment #1 - Posted by: Codey Paulsen at March 11, 2012 5:22 PM

I have been an avid CrossFitter for five years now and I finally made it to a CF Level 1 Cert. I knew I had lessons to learn, but I can hardly believe how much great information I took away.

Worth every penny!

Big thanks to all the CF HQ trainers at CF St. Paul: Joe D., Nadia, Joe W., Doug, and Tyler. Great job!

Comment #2 - Posted by: marco M/34/175/5'8" at March 11, 2012 5:24 PM

I have been an avid CrossFitter for five years now and I finally made it to a CF Level 1 Cert. I knew I had lessons to learn, but I can hardly believe how much great information I took away.

Worth every penny!

Big thanks to all the CF HQ trainers at CF St. Paul: Joe D., Nadia, Joe W., Doug, and Tyler. Great job!

Comment #3 - Posted by: marco M/34/175/5'8" at March 11, 2012 5:25 PM

HERO week!

Comment #4 - Posted by: matt at March 11, 2012 5:34 PM

GOOD MORNING EVERYONE !!! (Does in dougs voice)Great Course in Sydney at CrossFit Effects!!!! Thanks to the kick arse trainers!!! Learnt heaps and cant wait to put it into practise for my self and for clients. Had a big sleep last nite! So want to learn more and become better at everything. Good luck in the open and hope to see some of the trainers / students at regionals !
Great lamb too from Mick at Crossfit Effects
Meet some great people during the 2 days
Adam F!T F!X

Comment #5 - Posted by: Adam Fowler at March 11, 2012 5:35 PM

The class given at Fort Stewart, GA was truly amazing. All of the trainers were friendly, knowledgeable, motivating, and ready to help others. I learned alot and cannot wait to pass along the information to help others.
Thanks again to all the trainers. HONEY BADGER!!!

Comment #6 - Posted by: Amanda Day at March 11, 2012 5:35 PM

Fort Stewart #7 Honey Badger! I just got cert-ed up, thanks to the trainers who came down to Fort Stewart to make it happen.

Comment #7 - Posted by: Jason at March 11, 2012 5:45 PM

What does the 21-15-9 mean? I'm new to cross fit; still figuring some things out...

Comment #8 - Posted by: Halley Cleary at March 11, 2012 5:53 PM

What does the 21-15-9 mean? I'm new to cross fit; still figuring some things out...

Comment #9 - Posted by: Halley Cleary at March 11, 2012 5:54 PM

I saw a lot of people at my local CF box doing the Open 12.3, but starting the push press from a rack. I sure hope those were practice rounds....

@ Halley Cleary, 21-15-9 means:
-21 handstand push-ups
-21 ring dips
-21 push-ups
-15 handstand push-ups
-15 ring dips
-15 push-ups
- 9 HSPU
- 9 RD
- 9 PU

GOOD LUCK!

Comment #10 - Posted by: JPZ at March 11, 2012 6:06 PM

#8&9. It means reps, you'll do each motion for 21 reps then15 reps then 9 reps. Record the time it takes to complete everything. ie 21-21-21...15-15-15...9-9-9

Comment #11 - Posted by: Tommy K at March 11, 2012 6:07 PM

@JPZ & Tommy K, Thanks guys! I appreciate the help. Good luck to you, too!

Comment #12 - Posted by: Halley Cleary at March 11, 2012 6:26 PM

level 1 cert on FSGA 6/7 march was awesome...it has changed my view of fitness! HONEY BADGER!!!!!!

Comment #13 - Posted by: ben at March 11, 2012 6:27 PM

2 hours 43 minutes of 633 burpees is crazy. Great job picking a challenge and completing it. Awesome video

Comment #14 - Posted by: Mark at March 11, 2012 6:57 PM

I am always amazed at the caliber of people I meet through crossfit and the Level 1 cert in St. Paul was no exception. The course was a well organized body of knowledge presented in a logic and engaging fashion by the humble sages of the crossfit cert team. After 5 years of crossfitting, it was a dream come true to finally attend a cert and have my ceiling of udnerstanding expanded. Plus, I could not have imagined a better team to do the expanding. Thank you Joe D., Joe W., Nadia, Doug, Rob, and Rudy for being as personable and open as you are knowledgeable! It was a pleasure to share the weekend with you and all the other attendees in St. Paul!

Comment #15 - Posted by: John W at March 11, 2012 6:59 PM

GREAT course In Charlotte! Learned way more than I ever thought possible. Great crew of instructors. I am looking forward to taking this to new levels both personally and with the people I will hopefully train!

Comment #16 - Posted by: Doug in Asheville NC at March 11, 2012 7:26 PM

Oh man, both the burpee mile and JT are so much fun. I can't wait for this...

Comment #17 - Posted by: Aaron S. at March 11, 2012 7:47 PM

Loved the burpee mile video!

I'll be rooting for you if you ever get to the games Courtney!!!

Great effort!

Comment #18 - Posted by: sven at March 11, 2012 7:48 PM

What's a good ring-dip substitution for lack of equipment?

Comment #19 - Posted by: Holb$ at March 11, 2012 7:57 PM

Big thanks to all the CF trainers at Fort Stewart. I learned so much from you all! I already have a plan ready for my platoon for the next 2 weeks. Trainers, look forward to hearing from me to get feedback on my programming. Thanks again!!!

Comment #20 - Posted by: Chris W. at March 11, 2012 8:11 PM

Amazing Cert this weekend at St. Paul. Great job by all the trainers and I was able to geek out a bit and get a picture with a personal CrossFit hero of mine Nadia. :)

Winning.

Comment #21 - Posted by: Eckers 22/M/6'/189lbs at March 11, 2012 8:24 PM

My training partner is invaluable

Comment #22 - Posted by: Bugdjj at March 11, 2012 8:35 PM

is there a modification for handstand push ups?

Comment #23 - Posted by: jsuh at March 11, 2012 8:58 PM

Triceps killer.... jeez....

Comment #24 - Posted by: Mauricio Carneiro at March 11, 2012 9:03 PM

@ 23 HSPU sub is feet or knees on a box/bench/GHD machine making your body as straight up and down as possible and do 2 to 1 for a HSPU :) Or check FAQ/BrandX Scaled Workouts etc. on main site.

Comment #25 - Posted by: jstick911 at March 11, 2012 9:43 PM

Just finished the Lvl.1 Cert at St. Paul, MN. I had an awesome time and the coaches were amazing. They took their time to answer questions and keep up energetic as well as open minded. Great time there and wish it were longer.

Comment #26 - Posted by: Greg T at March 11, 2012 10:00 PM

Going to get after this one tomorrow.

http://www.navyseals.com/jeffrey-s-taylor

Hero.

Comment #27 - Posted by: Chris M/26/188/73" at March 11, 2012 10:03 PM

Super Level One cert at Crossfit FX with Doug and his team. Very smart, professional trainers. Felt very included and have come away with a much better understanding of how to move my own body and to teach others to do the same.

Reccommended!!

Comment #28 - Posted by: Rob V at March 11, 2012 10:24 PM

leaving for a back packing trip early in the morning, wont be doing this wod. But, thanks J.T. A "man among men".

Comment #29 - Posted by: T M at March 11, 2012 10:43 PM

I've gotten MUCH better at HSPU's from 3 years ago (the last time I recorded this work out).


Today- 12:17 as Rx'd.
Time on 090315- 27:48 Sub'd 3:1 normal dips.

Comment #30 - Posted by: Daniel B at March 11, 2012 10:44 PM

Outstanding weekend at Crossfit Vancouver Level 1 seminar. Big thanks to Kurtis, Miranda, Jesse, Todd, Jason and Tommy. You guys killed it, like a well oiled machine! Crossfit is very fortunate to have such a professional, enthusiastic and knowledgeable team. Virtuosity at its finest.

Comment #31 - Posted by: chris 34m/190/5'11" at March 11, 2012 10:49 PM

Does anyone know what happened to the WOD archive for Feb?

Comment #32 - Posted by: Marc at March 11, 2012 10:54 PM

first off i would like to say that i like burpees and doing a burpee mile is somthing that i am going to work towards so i started to think about it. I was doing some math from the video and realized that if 637 burpees were done for a mile it means that each jump had to be 8+feet (5280ft/mi / 637 burpees). is the burpee mile an actual mile or is the distance measured differently?

Comment #33 - Posted by: dave at March 11, 2012 10:57 PM

13:01
I blame my weak little arms.

Comment #34 - Posted by: jim in korea at March 11, 2012 11:55 PM

14:37

Comment #35 - Posted by: TomO/45/M/200 at March 12, 2012 1:31 AM

exelente curso el de este fin de semana
guadalajara presente

Comment #36 - Posted by: johann at March 12, 2012 1:33 AM

m/46/185

14:11

Comment #37 - Posted by: cosmo at March 12, 2012 2:27 AM

9:52 rx

Comment #38 - Posted by: gb 44/m/71"/185# at March 12, 2012 2:48 AM

m/43/5'6"/150

17:37

Comment #39 - Posted by: duane at March 12, 2012 3:18 AM

3:05

Comment #40 - Posted by: Melia at March 12, 2012 4:01 AM

Ft. Stewart, GA March 6 & 7 class... Class was great, the workout were the most fun I've had in a while! Chuck, his admiration for the Honey Badger and Christmas' struggle with my last name kept me on my toes! Mike G his wife, Nicole and Coach were also great! Two days isn't nearly enough! It was sad to have it end so quickly... Thanks again!

Comment #41 - Posted by: MyBrandon at March 12, 2012 4:23 AM

26:27 not rx'd. 15 hspus feet on box jump, 15 regular dips, 9 hspus legs over bar.

Comment #42 - Posted by: J.Wood at March 12, 2012 4:26 AM

#38, Impressive. I'll see what i can pump out later...

Comment #43 - Posted by: Dirty at March 12, 2012 4:48 AM

If my gym doesn't have rings, and I'm doing regular bar-dips, is it a 2:1 ratio for the sub?

Comment #44 - Posted by: Jackson at March 12, 2012 5:20 AM

Rx'd - 14:36

Comment #45 - Posted by: Townsend m/28/5'8"/140 at March 12, 2012 5:21 AM

Courtney is my new hero.

Comment #46 - Posted by: Ted Zink at March 12, 2012 5:36 AM

Disregard #41...3:1 ratio, trackin.

Comment #47 - Posted by: Jackson at March 12, 2012 5:58 AM

Awesome, awesome cert course in Charlotte! Trainers were amazing! Thanks to Chuck, Nicole, Sara, Bobbi, Courtney and Andy!!!

Comment #48 - Posted by: Krista Wyman at March 12, 2012 5:58 AM

45'

Comment #49 - Posted by: Kauffman at March 12, 2012 6:07 AM

M/37/6'1"/200

14:21 - Ab mat + for HSPU

FOB Salerno

Comment #50 - Posted by: David Vinup at March 12, 2012 6:11 AM

Thanks for coming to Fort Stewart. Great class.

Comment #51 - Posted by: Wesley at March 12, 2012 6:13 AM

Last time done with regular dips. This time as rx'd but tough time on rings at 15:53. Woooo my triceps.

Comment #52 - Posted by: preacherman at March 12, 2012 6:33 AM

13:20 self-assist HSPU on squat rack.

FOB Salerno

Comment #53 - Posted by: james.patrick [M/49/66"/135] at March 12, 2012 6:38 AM

Did reps as rx'd but forgot I had my rings with me here at work...did bench dip. Wish I could complete the hspu with full ROM but still need work! During the second rd at about rep 8 had to end doing high incline pushups as a sub for hspu. Finished in 9:13.66

Comment #54 - Posted by: Cphil/24m/69"/167# at March 12, 2012 6:53 AM

So McDonald is a Crossfit Trainer now huh. UFC fighting didn't go to well, so he goes for his second love... nothing wrong with that.
I met him at the UFC expo in Houston last year; good guy.

Comment #55 - Posted by: Chach at March 12, 2012 7:03 AM

Holy crippled triceps Batman!

Comment #56 - Posted by: Tim at March 12, 2012 7:06 AM

7:57
No rings In sight. Sub bar dips instead.
21/M/5'9"/160 lbs

Blair

Comment #57 - Posted by: Ajb50402 at March 12, 2012 7:15 AM

I have to set the record straight on JT:

Petty Officer 1st Class Jeffrey Talyor was on board the MH 46 helicopter that was shot down as it rushed out to try and save the 4 man seal team that Lt. Michael Murphy was leading. He was not the pilot, but another bad ass door kicker like Lt. Murphy, I read that wrong. The message stands, who do you count on in Crossfit to come and support you, to dig you out of the hole when you hit the 1/2 way mark in a WOD like the Open WOD 12.3? It was an honor to demo the WOD at Crossfit NYC. To Jeff Taylor and Michael Murphy, fair winds and following seas.

Williamson of crossfit nyc

Comment #58 - Posted by: Williamson at March 12, 2012 7:29 AM

23:50
HSPU = Weakness

M/25/188/5'9"

Comment #59 - Posted by: Scott at March 12, 2012 7:38 AM

Hola, first day of wod's, m/31/185 wish me luck..16:08headstand hold for 2115

Comment #60 - Posted by: Jeremy Sweeneyjsweeney227@ at March 12, 2012 7:46 AM

LOOK AT THOSE GOOD LOOKIN PEOPLE....


OH, THE INSTRUCTORS ARE COOL TOO...

HONEY BADGERSSSSS!!!!!

Comment #61 - Posted by: Dana at March 12, 2012 7:59 AM

Awesome Course!(CF Charlotte Lv1 Crs) Tons of info crammed into two days, but with an open mind and great trainers everything will come naturally. I want to thank all the trainers, but I can only remember a few names; Andy Hendel Awesome facility/Coaching, Chuck Carlson HONEYBADGER, Nicole Gordon AKA the "FLASH" Great Sprit(Try no to fall over),Bobby.....And the other Trainers/Coaches had awesome attitudes and reflected on their own experiences. Wish I could keep intouch....if anyone else knows their names please post them with some awesome feedback.

Comment #62 - Posted by: MDMonroe at March 12, 2012 8:10 AM

After 500m swim and 15 min tread

JT- Rx 21:50

Comment #63 - Posted by: Mike Sidelko (M/23/70"/165) at March 12, 2012 8:33 AM

1:53 23-20-10 and 13.

Comment #64 - Posted by: Borislav at March 12, 2012 8:41 AM

17:00 Rx

Comment #65 - Posted by: Mike W at March 12, 2012 9:31 AM

Stats from logsitall crossfit rankings:

Median All: 13:34
Median Women: 16:46

20-30: 13:35
30-40: 13:35
40-50: 13:54
50-60: 14:10

Full rankings (age and gender brackets etc.) logsitall.com/ranking

-bp

Comment #66 - Posted by: bill patton at March 12, 2012 9:37 AM

21-15-9

Shoulder and/or push press, 45# dbs
ring dips
pushups

18:41

Comment #67 - Posted by: JFA at March 12, 2012 9:38 AM

I have to set the record straight on JT:

Petty Officer 1st Class Jeffrey Talyor was on board the MH 46 helicopter that was shot down as it rushed out to try and save the 4 man seal team that Lt. Michael Murphy was leading. He was not the pilot, but another bad ass door kicker like Lt. Murphy, I read that wrong for our video. The message stands, who do you count on in Crossfit to come and support you, to dig you out of the hole when you hit the 1/2 way mark in a WOD like 12.3? It was an honor to demo the WOD at Crossfit NYC. To Jeff Taylor and Michael Murphy, fair winds and following seas.

Comment #68 - Posted by: Michael Williamson at March 12, 2012 9:40 AM

Awesome time at the Coaches Prep course @ Trident in Alexandria. Dennis, Mike G. and Adrian "no rep" Bozman were awesome. I left with so much good information to take back to my affiliate. Thanks to Chriss and Andrea for being wonderful hosts as well!

Comment #69 - Posted by: Cameron at March 12, 2012 9:56 AM

14:04
(no rings) 3:1 box dips elevated feet
Tricep killer!!!

Comment #70 - Posted by: Bear at March 12, 2012 10:03 AM

I was in the Certificatrion L1 in Padova. Thanks to the coaches (Karl, Jami, Jenny, Melissa, Steven). It was an awesome weekend. Learning and doing super interesting stuff.

Thanks.

Bye

Comment #71 - Posted by: Roberto at March 12, 2012 10:11 AM

13:40 rx'd.

Comment #72 - Posted by: Jeff A. at March 12, 2012 10:20 AM

Rx 12:23

M/27/168lb

Comment #73 - Posted by: rob at March 12, 2012 10:21 AM

18:54 subbed handstand pushups with 24" box inverted pushups (using 3:1 ratio) killer workout!

Comment #74 - Posted by: ben at March 12, 2012 10:22 AM

9:41 as rx'd

Comment #75 - Posted by: Aaron (M/26/5'8''/180) at March 12, 2012 10:22 AM

16.07 rx'd

Got my 1st ring dip today ... then got 45 more. Much harder than they look! Was shaking like a leaf on the 1st few. Thanks to wolverson fitness in the uk for supplying the rings.

Humble thanks J.T.

Comment #76 - Posted by: Cheeto m/29/138/5'7" at March 12, 2012 10:23 AM

Had an awesome time at the L1 cert at CF Charlotte this weekend. Loved meeting new people and getting tons of tips to take home. Special thanks to Chuck for MC'ing the event and Andy for hosting and coaching.

Comment #77 - Posted by: Mike at March 12, 2012 10:26 AM

I think I'm addicted to cross fit in every way. And there's not even a crossfit gym anywhere close to where I live.

Comment #78 - Posted by: Trey S at March 12, 2012 10:32 AM

50 / 186

not as rx'd - one foot on Smith Machine bar for HSPUs

14:59

Comment #79 - Posted by: tom perry at March 12, 2012 10:42 AM

M/27/170/5'8"

As RX'd:

10:13

Comment #80 - Posted by: Eric Robles at March 12, 2012 11:02 AM

13:54 as Rx'd w/ hand release push-ups

Comment #81 - Posted by: Jetté 42/M/5'11"/170 at March 12, 2012 11:03 AM

12:23 RX

Comment #82 - Posted by: Crossfit Fredensborg at March 12, 2012 11:07 AM

I was a CrossFit virgin until I attended the Level 1 Certification training at CF St. Paul this past weekend. The CF Staff was amazing - Thank you Joe D., Nadia, Joe W., Doug, Rob, Rudy and Travis for your amazing instruction and knowledge! I've heard about the amazing community of CrossFitters and I am pleased to have met and been in such great company with all the other attendees. I finished my very first WOD -"Fran" and the support and encouragement I received while trying to kick Fran's ass was amazing! I'm very excited to become a part of this CF world. There is no CF gym within 2.5 hours of me, but I'll be dragging my friends along to the gym with me and help them understand what CF is! WOOOOOOO!!

Comment #83 - Posted by: Connie T at March 12, 2012 11:10 AM

Missed this entire 3 day cycle...did 12.3 and had a football game. Everything hurt today, so I did a long warm up, then this combo workout:

run 800m, 25 situps, 25 back extensions
135# - (12) deadlifts, (9) power cleans; (6) push jerks
(15) handstand pushups; (15) bar dips; (15) pushups

total time: 12:41

Comment #84 - Posted by: GleichSTL m/34/178/5'10" at March 12, 2012 11:17 AM

Courtney is an effin honey badger with that burpee mile! Great effin job girl! And I call B.S. on your "top ten" at the Games...you know you wanna overall!!! Go for it cuz you crazy like that!!!!!

Comment #85 - Posted by: Don A. at March 12, 2012 11:23 AM

took me 7:45 to do the 21 of all workouts I then tried 1 of 15 HSPU and fell on my head.. looks like i have something to work on

Comment #86 - Posted by: Jordan M [20/M/5'10"/175] at March 12, 2012 11:40 AM

As Rxd
15.07

(13.24 is PR)

Comment #87 - Posted by: Jonblaze at March 12, 2012 11:49 AM

13:15

last time one year ago was 14:26

Comment #88 - Posted by: Johannes Bjorkstrand at March 12, 2012 11:51 AM

3:1 rack dips to ring dips... that much ? seriusly??

Comment #89 - Posted by: ccm at March 12, 2012 12:08 PM

21-15-9
HSPU: squat rack fully elevated, toe on bar for balance
Bar dips
Push ups
15:09
Having a total knee replacement on 2 April 2012
M/54/6’/205

Comment #90 - Posted by: Pete In SunCity at March 12, 2012 12:08 PM

9:54

Comment #91 - Posted by: Joey M/26/5'6"/170 at March 12, 2012 12:10 PM

6:51

Comment #92 - Posted by: Mavrick at March 12, 2012 12:30 PM

9:38 subd hspu for inverted 24" box push ups + bar dips
M/26/182
Great work out!

Comment #93 - Posted by: David mills at March 12, 2012 1:00 PM

5:27 as rxd. pr by 6:19, 110407

Comment #94 - Posted by: aermio m/33/5'7"/155 at March 12, 2012 1:06 PM

10:33 as rxd. great workout.
M/19/185

Comment #95 - Posted by: Brandon at March 12, 2012 1:10 PM

Took the Level 1 course at Crossfit Charoltte this week and it was one of the best choices I have made in my life. Not only will it help me train clients but it will impact my life as well as my loved ones on every level. I got so much knowledge from the trainers. Bobbi's Lecture on nutrition was amazing and inspiring, Coach Chucks leadership of the highest level of trainers in crossfit and lecture on fitness was motivating, Sara's guidance on the press, Coach Andy's intensity on the Deadlift and kipping pull up, Courtney's language on the strict muscle up and GHD machine were flipping the light bulb switch in my mind constantly. Also Nichole's intro and wrap up were spot on not to mention the respect given for beasting that open workout. There was nothing but 100% positive energy this weekend. Thank you to all the participants and the trainers for being apart of something that is such a driving force and passion in my life. See you all soon. If you ever make it to Key West look me up.

Comment #96 - Posted by: Paul Andres at March 12, 2012 1:14 PM

As rx'd, 11:36 (PR).

Paced throughout. 3:30 for the round of 21. 4:30 for round of 15. 3:30 for round of 9.

Comment #97 - Posted by: Mel 38/m/5'10"/175 at March 12, 2012 1:17 PM

44/m/176cm/72kg

As rx'd

15:38 PR (last time 19:26 PR)

Kipping HSPUs and ringdips after round one.

Comment #98 - Posted by: Memuc at March 12, 2012 1:20 PM

11:17 as RX.
Rest in Peace brother, you aren't forgotten

Comment #99 - Posted by: Dangerous Brian at March 12, 2012 1:27 PM

The Burpee Mile was amazing...Courtney, you're an animal!

Comment #100 - Posted by: ssvmi91 at March 12, 2012 1:39 PM

10:13 as Rx'd

Comment #101 - Posted by: Monte at March 12, 2012 1:42 PM

25/m/6'2"/279

25:20.9

Assisted Dips 160 lbs
Elevated pushups first two rounds: 10 blocks, last girl pushups
Girl pushups

Comment #102 - Posted by: dawgsrus at March 12, 2012 1:59 PM

12:02

Freedom park, at Camarillo Airport.

Thank you Officer Taylor.

Comment #103 - Posted by: mas 55/M/150 at March 12, 2012 2:03 PM

11:14 RX

Last time 11/11/2011 was 17:23rx

Comment #104 - Posted by: Jerry at March 12, 2012 2:13 PM

10:53 subd hspu for v-pushup and rd for standard dips

Comment #105 - Posted by: harold secoy at March 12, 2012 2:15 PM

m/18/165

13:25

Half reps on HSPU (can't do full reps)
Subbed regular dips for the ring dips.

Comment #106 - Posted by: Garrett at March 12, 2012 2:40 PM

I only look at the class photos to check out the chicks. Purple tank top in Charlotte...I tink I wuv u. : P

Comment #107 - Posted by: Matty at March 12, 2012 3:00 PM

As rx'd 10:43. First round of HSPU's unbroken. What a pump!

Comment #108 - Posted by: Kurt M/38/190lb. at March 12, 2012 3:16 PM

3 rounds

Comment #109 - Posted by: Duncansm at March 12, 2012 3:36 PM

5:33 as rx'd

M/33/168

Comment #110 - Posted by: Matt D. at March 12, 2012 3:55 PM

21:03

and I subbed bar dips and had to switch to pike pushups half way through the WOD... my HSPUs SUCK!!!

Comment #111 - Posted by: Saam at March 12, 2012 4:03 PM

I wanta be Nicole when I grow up

Comment #112 - Posted by: ginger hipp at March 12, 2012 4:16 PM

10:31 rx in tx. Ouch.

Comment #113 - Posted by: Bill at March 12, 2012 4:17 PM

M/26/5'7"/143

5:13

PR by over a minute, last time got a 6:28.

Comment #114 - Posted by: Fidencio Hinojosa at March 12, 2012 4:21 PM

16.59
HSPUs were H2FP

Comment #115 - Posted by: Kyle A. at March 12, 2012 4:21 PM

GOOD MORNING!!
Massive thanks for the most inspirational weekend ever. Just when i thought CrossFit couldnt get any better, it just did. Just completed level 1 trainer's course at CFX Sydney. Thanks to all those that organised this big thanks to Mick and CFX for the box over the weekend. Huge thanks to the trainers Brett, Doug, Stacey, Lilly and Danny. fantastic job. Good luck to all now for the LONG wait for results. Cheers

Comment #116 - Posted by: Dayne Elliott at March 12, 2012 4:36 PM

Courtney, you are my new hero!

Comment #117 - Posted by: Carole (F/53/5'6"/138) at March 12, 2012 4:59 PM

9:40
M/23/190lbs
WoD as prescribed except subbed ring dips with regular dips. No rings available 'round these parts.

Comment #118 - Posted by: AJ at March 12, 2012 5:08 PM

16:10

Comment #119 - Posted by: Jason Crocker at March 12, 2012 5:20 PM

13:10 w/ piked HSPU

Comment #120 - Posted by: Edwards M/15/5'11/178 at March 12, 2012 5:23 PM


4X 400METER RUN FOR WARM UP ALL AROUND 1.30 ON A RUNNING MACHINE AT FASTEST SETTING

THEN AS WOD AS RXD
12.30

COMPLETELY UNDER ESTIMATED THIS BEAST.....

SHOULDERS FRIED

Comment #121 - Posted by: CRAIG at March 12, 2012 5:24 PM

f/42/178/5'11"

Teeny Tiny JT... no disrespect to the fine man this workout is named after but I am incapable of doing it as RX'd.

9-6-3 reps of:

Handstand push up negatives
band assist ring dips
push ups.

11:30

Rest in Peace

Comment #122 - Posted by: JuliePlatt at March 12, 2012 5:38 PM

21-15-9
HSPU (facing the wall, feet up as far as I could)
Bar dips
Push ups

8:34

21/M/5’6”/160
CFBD: 2/27/12

Comment #123 - Posted by: Dan at March 12, 2012 5:40 PM

21-15-9
HSPU (For first round I was vertical facing the wall, then the next 2 rounds were much lower)
Bar Dips (first round was bar dips, next two were on a chair with my feet off the ground)
Push ups

9:36

22/M/5'10"/162

Comment #124 - Posted by: Chris at March 12, 2012 5:48 PM

14:49 as rx'd. brutal wod

Comment #125 - Posted by: Eli Saggy at March 12, 2012 5:54 PM

Did 7 HSPU and then had to use the box after that.
Also had to break the ring dips into sets to get them done. Very tough WOD, as they all are.

13:44 50/m/5'9"/130

Comment #126 - Posted by: Tim at March 12, 2012 5:59 PM

12:41

Did the WOD from yesterday first because I was lazy yesterday.

Had to sub normal dips for ring dips because we dont have rings.

Great workout!

Comment #127 - Posted by: Eric at March 12, 2012 6:01 PM

Thanks to all the cert staff who kept us in line at the Charlotte level 1 cert. I can actually say that on the Monday after I had to teach every single movement we went over during the course of the weekend. One client went from never having done a muscle up, to doing four consecutive strict ones....beast. Thanks again to the staff and all the other participants. It was an honor.

Comment #128 - Posted by: Jordan B at March 12, 2012 6:05 PM

19:05 rxd
PR is 18:07 (4/7/11)

Comment #129 - Posted by: BPemberton at March 12, 2012 6:07 PM

15:19 as Rx.

Comment #130 - Posted by: Sheldon N (M/34/6'/183) at March 12, 2012 6:18 PM

Thanks to Chuck and the entire crew of trainers for providing a great experience at Crossfit Charlotte this weekend. I was very impressed with the staff and Andy's facility. The professionalism and energy the trainers created during the seminar was contagious. I look forward to attending future events it was a terrific experience.

Comment #131 - Posted by: Sean S. at March 12, 2012 6:22 PM

19:40

Compare to:
100522 - 16:34 (full ROM on HSPU)
090315 - 16:31 rx'd (scaled ROM on HSPU)
071007 - 16:47 (pike push ups for HSPU)

Comment #132 - Posted by: B. Rhaly at March 12, 2012 6:24 PM

As rx'd
9:00
Not happy

Comment #133 - Posted by: Troy at March 12, 2012 6:33 PM

as rxed 23:15. Still had soome gas left so I poured on 1 mile

Comment #134 - Posted by: Guy Kamholz at March 12, 2012 6:40 PM

~17 min with scaling:
10 v 21 hspu on 1st round. other sets were assisted.
bar dips v ring dips
m/55/160

Comment #135 - Posted by: roger at March 12, 2012 6:56 PM

i hope she makes it to the crossfit games!

Comment #136 - Posted by: sydney at March 12, 2012 7:01 PM

M/23/5'10"/189

12:58

No rings so subbed dips on the parallel bars. Otherwise as rx'd

Comment #137 - Posted by: T. Swihart at March 12, 2012 7:30 PM

11:36 First set of HSP RX the rest were scaled using a box.

Comment #138 - Posted by: 513climber at March 12, 2012 7:34 PM

9:15 - kettle bell dips: no rings at my gym. Rip soldier!!

Comment #139 - Posted by: Omar at March 12, 2012 7:37 PM

11:42.6. No rings at my gym, but I substituted medicine ball push ups instead of using rings. Did a ton of toes to the bar and other ab workouts afterwards as well

Comment #140 - Posted by: Crystal Sweeney at March 12, 2012 7:41 PM

I attended the level one course in Vancouver this past weekend and I have to say it was a truly enjoyable experience. Kurtis ran a tight ship with excellent instruction from him, and the other fantastic seminar staff... Miranda, Jason, Tommy, Todd, and Jesse.

I have just emerged from my garage and this was one of my first experiences with the Crossfit community and I have to say it was a good one. The instructors are knowledgeable, personable and they all have eagle eyes as well as a great sense of humour.

I finished the weekend inspired and motivated. I can't wait to put what I learned to practice.

Thanks everyone.

(Miranda... I am still interested to know if Lindsey's hands reach the ground... Maybe you could find out for me. Thxs)

Comment #141 - Posted by: JuliePlatt at March 12, 2012 7:50 PM

Rx'd 8:00... Oh btw this is my second week of cross fit

Comment #142 - Posted by: Beau Colson at March 12, 2012 8:07 PM

7:32 with bar dips. Got to get rings for the garage.

Comment #143 - Posted by: Mike T. M/45/5'10"/185 at March 12, 2012 8:20 PM

Thanks Kurtis, Miranda, Jason, Tommy, Todd, and last but not least Jesse. What an inspiring weekend. The coaches were amazing and I took so much away from it. Thanks again guys!

Comment #144 - Posted by: tansy at March 12, 2012 8:34 PM

9:47
Did hand release push ups

Comment #145 - Posted by: Robert Norman at March 12, 2012 8:52 PM

6:45 first WOD ever

Comment #146 - Posted by: alex oberman at March 12, 2012 9:27 PM

M/26/5'11"/167
HSPU w/ 4# power ball (limited ROM)
Bar Dips
Pushups
Time: 9:12

Comment #147 - Posted by: Brennan at March 12, 2012 10:20 PM

The video from Crossfit NYC is inaccurate. Jeff Taylor was a Navy SEAL KIA on June 28, 2005, during a rescue attempt for Operation Redwing, detailed in "Lone Survivor".

Comment #148 - Posted by: Anonymous at March 12, 2012 11:07 PM

I'm glad others noticed the error made regarding "JT" Jeff Taylor. Jeff was a personal friend and he was in fact a SEAL. Thank you for the correction and I hope everyone gave the WOD their all!

Comment #149 - Posted by: Joshua Helton at March 12, 2012 11:14 PM

19:08

Scaled HSPU w/ feet on ~1m tall box
Subbed 2x bar dips for ring dips

Comment #150 - Posted by: Brett (M/23/188cm/77kg) at March 13, 2012 1:13 AM

9:45

Comment #151 - Posted by: roh at March 13, 2012 2:10 AM

Level 1 Cert Course in Charlotte this past weekend was excellent!! Super job by all the trainers; I cannot imagine a better training experience. This course would benefit all Crossfitters who want to go to the next level of performance as well as those who are aspiring trainers. Thank you, Chuck, Bobbi, Sara, Courtney, Nicole, and Coach Andy! You were all patient, helpful, and inspiring to this Master's level Crossfitter.

Comment #152 - Posted by: Martha Lamb at March 13, 2012 4:43 AM

9:34 had to make due with equip at the kids playground. Sub bar dips for rings. Looked like a child molester doing hspus at 0700 at the jungle gym.

Comment #153 - Posted by: HOL at March 13, 2012 5:21 AM

Head to abmat for HSPUs, all else as rx'ed:

14:16

I was able to shave more than three minutes off my previous time in September. All hero WODs are humbling (physically and emotionally), but J.T. seems to be humbling in a covert manner. The WOD appears simple on paper, then my shoulders burn out and I end up getting 1 rep at a time.

Thank you Jeff Taylor for your sacrifice and for inspiring so many people with your selflessness. May you rest in peace and may God bless your family.

Comment #154 - Posted by: Daniel Murdock m/39/74"/205# CF start-date 2/10/11 at March 13, 2012 5:23 AM

6:09 subbed regular dips. Finally got a workout I am ok at!
M/30/5'5"/180

Comment #155 - Posted by: John Beneduce at March 13, 2012 5:33 AM

First time rx'd. 18:53. Tough but fun workout. Definitely going to have sore triceps tomorrow.

Comment #156 - Posted by: brett_from_wylie at March 13, 2012 5:36 AM

Subbed dips for ring dips

11:08 (pr, HSPU's were questionable depth after the 1st 21)

Comment #157 - Posted by: coyo at March 13, 2012 7:27 AM

M/ 38/ 1333 lbs/ 5'-6"
I took this WOD off to work on a speed squat workout.. westside method. I used 60% max of 160 lbs for 15 sets of 2 reps... on a low box... SPEED and WIDE stance.
Felt good.

I did 12 working sets at 60% max at fast speed for sets of 2 with 1 minute rest between sets
160 lbs felt good on a low box. I used a WIDE stance and it felt great actually. I was concentrating on the heel drive and speed.
I messed up and did another 3 sets figuring out my timer. No big deal.
I did tabata DU at the end.. most of the initial 4 sets with 35 per round, then started tripping getting 30 and then I took a round off to regroup and mess up again on the last set... just flipping things around at the end and burning up a little.
Shoulder/ back still not quite right and wanted to try to give it one more workout off before doing whatever and testing it out.

Comment #158 - Posted by: anton at March 13, 2012 7:27 AM

As Rx'd: 14:03

Comment #159 - Posted by: Hazzard m/22/155/5'7" at March 13, 2012 7:43 AM

Bar dips instead of rings.

9:52

Comment #160 - Posted by: D. Peterson at March 13, 2012 7:46 AM

To all who recently took their Level 1: How difficult did you find the exam? How much studying did you do prior? How long have you been doing CrossFit?

A little nervous about cert coming up in a couple weeks, but pumped about my first visit to a CF gym and experiencing the community/camaraderie

Comment #161 - Posted by: squirrel at March 13, 2012 7:46 AM

8:44 as rx'd.
M/26/5'7/150

Comment #162 - Posted by: Brat at March 13, 2012 8:45 AM

Courtney, I like the burpee mile concept, but when doing traveling burpees, you should be allowed to dive forward as you go down--you should not have to extend legs back. Take care.

Comment #163 - Posted by: swdhj at March 13, 2012 8:45 AM

1 ab mat for HSPU
12:23

Comment #164 - Posted by: sebastian at March 13, 2012 9:10 AM

Ft. Stewart Level 1 was awesome. What a great experience . Great coaches. I learned more in 2 days than I have in years of workouts.

Comment #165 - Posted by: christian at March 13, 2012 9:34 AM

10:26 hand release pushups

Comment #166 - Posted by: BH2 at March 13, 2012 9:36 AM

10:26 hand release pushups

Comment #167 - Posted by: BH2 at March 13, 2012 9:37 AM

10:26 hand release pushups

Comment #168 - Posted by: BH2 at March 13, 2012 9:38 AM

As rx'd

4:48

M/199/31

Comment #169 - Posted by: Jeremy Walker at March 13, 2012 9:44 AM

As rx'd

4:48

M/199/31

Comment #170 - Posted by: Jeremy Walker at March 13, 2012 9:45 AM

Great Coaches' Prep Course at Crossfit Trident in Alexandria Virginia!

I want to thank Adrian, Dennis, and Mike for all the energy, passion and patience.

I highly recommend the course to any coach regardless of experience level. The peer group and curriculum push you to be your best.

Kind Regards,

Dave Pelletier

Comment #171 - Posted by: Dave Pelletier at March 13, 2012 9:46 AM

14:33

Comment #172 - Posted by: Rough Robbie at March 13, 2012 10:34 AM

23min 51sec Subbed Hand Stands for milirtary press. 1st rnd @ 95lbs, 2nd 65lbs, 3rd 45lbs
Subbed ring dips for regular dips. My gym doesnt have a place to mount my rings.

ANy tips on getting to hand stand pushups are welcomed and appreciated. Email me at ecarlson@nmsu.edu.

Comment #173 - Posted by: ernest at March 13, 2012 10:41 AM

23min 51sec Subbed Hand Stands for milirtary press. 1st rnd @ 95lbs, 2nd 65lbs, 3rd 45lbs
Subbed ring dips for regular dips. My gym doesnt have a place to mount my rings.

ANy tips on getting to hand stand pushups are welcomed and appreciated. Email me at ecarlson@nmsu.edu.

Comment #174 - Posted by: ernest at March 13, 2012 10:41 AM

I subbed handstands for military press, for im not strong enough yet.

21-military Press @95lbs
21-dips
21-push-ups
15-mp @ 65lbs
15 dips
15 push ups
9 MP @ 45lbs
9 dips
9 Push ups
My time was 23 min 51 sec

Comment #175 - Posted by: ernest at March 13, 2012 10:46 AM

I subbed handstands for military press, for im not strong enough yet.

21-military Press @95lbs
21-dips
21-push-ups
15-mp @ 65lbs
15 dips
15 push ups
9 MP @ 45lbs
9 dips
9 Push ups
My time was 23 min 51 sec

Comment #176 - Posted by: ernest at March 13, 2012 10:46 AM

15:28, with feet on smith machine bar for hspu.

Fantastic time mas!

Comment #177 - Posted by: Kevin C. (M/53/5'11"/175) at March 13, 2012 10:59 AM

as rx'd

Last Time: 13:44
This Time: 12:29 (pr)

Comment #178 - Posted by: ferb44 182# at March 13, 2012 11:18 AM

6:10
Sub Pike pushups for HSPU.

Comment #179 - Posted by: BigBen&Parliament at March 13, 2012 12:35 PM

14.41 for very poor hspus. Had to transition to 35 lb push presses midway through second round

Comment #180 - Posted by: lucien at March 13, 2012 12:58 PM

5:31 Rx'd, though reps were U-G-L-Y!!

Comment #181 - Posted by: JK m/28/210/5'10 at March 13, 2012 1:20 PM

15:33 as rx'd.

Did this about 1 year ago in 13:55.

Comment #182 - Posted by: James M/29/5'7"/155 at March 13, 2012 1:26 PM

M/212/23

As RX'd

Time: 18:03

Comment #183 - Posted by: Chilo Espinoza at March 13, 2012 1:37 PM

4:48 with Ab Mat for hspu, everyrhing else rx

M/30/5'8"/199

Comment #184 - Posted by: Jeremy Walker at March 13, 2012 2:24 PM

M/26/6'2"/227
15:39 hspus-weakness
Only second time doing crossfit workout. my shoulders are on fire. loved it

Comment #185 - Posted by: Erick Rider at March 13, 2012 3:14 PM

8:31

13yo male
5'11"
140lbs

Helps being 140lds during handstand pushups

Comment #186 - Posted by: John/Jack Dougherty at March 13, 2012 3:53 PM

15:38 as rxd. A lot harder than I expected.

Comment #187 - Posted by: Brett C. m/30/6'0"/170lbs. at March 13, 2012 4:58 PM

21 Incline Pushups
10 Pull ups
10 Dips
21 Regular Pushups
15 Incline Pushups
10 Pull ups
10 Dips
15 Regular Pushups
9 Incline Pushups
10 Pull ups
10 Dips
9 Regular Pushups
8:11
Then
50 Weighted Sits

Comment #188 - Posted by: dyagg at March 13, 2012 5:03 PM

As rx'd: 12.56 (games standard push-ups)

Surprised I didn't get a PR. Possibly due to the fact that I did games standard push-ups. Thought I knocked out that first round relatively fast, but slowed down by the third round. HSPU sloppy singles on set of nine.

110407:12.16 PR
100524: 24.18
093012: 30.14 (assisted hspu)

Comment #189 - Posted by: I AM THE UPSETTER at March 13, 2012 5:07 PM

M/42/5'8"/167

6:20

Comment #190 - Posted by: Jon Craig at March 13, 2012 5:25 PM

Ref my post #183 above...it's WRONG! I got 9:20

Comment #191 - Posted by: Jon Craig at March 13, 2012 5:28 PM

M/28/175
11:13 rxd

Comment #192 - Posted by: AndrewT at March 13, 2012 5:30 PM

m/52/158
15 min not as good as previous. 2.5 min worse.

Comment #193 - Posted by: DAVID LINGLE at March 13, 2012 5:30 PM

46:40

Comment #194 - Posted by: myles456 at March 13, 2012 5:44 PM

9:55. Parallel Dips.

Comment #195 - Posted by: J Tag at March 13, 2012 5:56 PM

33 yom, 190 lbs


13:29 (pr) as rx'd

Comment #196 - Posted by: Jeff Weltmer at March 13, 2012 6:00 PM

13.43 (pr)

25.40 last on April 10, 2011

Felt about an 8. No warm-up

felt good to get a pr again

22/m/5'11"/171

Comment #197 - Posted by: Logan S at March 13, 2012 6:32 PM

7:50(PR) as rx'd

Comment #198 - Posted by: Magnus 26/5'8"/160-165 at March 13, 2012 7:33 PM

17:15 Rx
Used band for HSPU on 15 and 9 reps

Comment #199 - Posted by: ChadB at March 13, 2012 8:10 PM

Abysmal. 25:33; 4 minutes slower than PR. Knocked out 10HSPUs then sets of 3 or less with rests after. I did gain an appreciation for the kip. Shoulders and triceps are slammed.

Comment #200 - Posted by: Xman at March 13, 2012 9:55 PM

13:30
As Rxd

Comment #201 - Posted by: STDBG(44/6'/196/) at March 13, 2012 10:18 PM

6:55 Rx'd

Comment #202 - Posted by: MarcusG 30 5'9" 160 at March 13, 2012 10:23 PM

4:48 with Ab Mat for hspu, everyrhing else rx

M/30/5'8"/199

Comment #203 - Posted by: Jeremy Walker at March 14, 2012 12:26 AM

4:48 with Ab Mat for hspu, everyrhing else rx

M/30/5'8"/199

Comment #204 - Posted by: Jeremy Walker at March 14, 2012 12:28 AM

M/43/185

As rx'd:

13:34

A PR by 4 minutes. Still a lot more work to do.

More better faster.

Comment #205 - Posted by: Marty at March 14, 2012 3:50 AM

14:40

Comment #206 - Posted by: SLAP at March 14, 2012 6:44 AM

M/205/5"10
2nd month doing cross fit on my own

15:29

Comment #207 - Posted by: B Pierce at March 14, 2012 7:24 AM

male, 39 yo, 68", 151#

10:40 (used bar dips because of elbow)

Comment #208 - Posted by: Karl at March 14, 2012 8:42 AM

17:39
Feet on smith machine
All else rx'd

Comment #209 - Posted by: Matthew m/31/6'2"/175 at March 14, 2012 9:50 AM

9:15, shallow HSPU, assisted dips, real mccoy pu's
pack reps, puppy tech.

Comment #210 - Posted by: Carol Wisman F/5'9"/155#/46 puppy at March 14, 2012 9:56 AM

Scaled to:
10,8,6,4,2
HSPU
Ring Dips
Push-ups
9:30

Comment #211 - Posted by: x66F at March 14, 2012 10:20 AM

As Rx'd
11:40

Comment #212 - Posted by: Ronen Gottlib, 38/m/5'10"/167 at March 14, 2012 10:55 AM

34/M/190

as rx'd

the HSPU's seemed to take forever

18:12

Comment #213 - Posted by: john g at March 14, 2012 11:24 AM

16.30

Comment #214 - Posted by: Sean snyder at March 14, 2012 11:30 AM

Had a great time at the Fort Stewart #7 Lvl 1 cert. Trainers were great, the training was great. Just sad that its over. HONEY BADGER!

Comment #215 - Posted by: Michael Miller at March 14, 2012 2:31 PM

14:19, standard dips-no rings available (14 Mar '12)

Comment #216 - Posted by: NAMWIZ at March 14, 2012 2:53 PM

6:35 w/ HSPU facing wall and bar dips

Comment #217 - Posted by: holmes11b at March 14, 2012 2:58 PM

Approx 14.5 minutes. Complete shoulder failure.

Comment #218 - Posted by: Justin at March 14, 2012 3:13 PM

Approx. 14.5 minutes

Comment #219 - Posted by: j514 at March 14, 2012 3:14 PM

+ Lunch workout: Bench 5X5 @ 155

followed by 10-7-5-3-1 @ 95-115-135-155-175

Comment #220 - Posted by: j514 at March 14, 2012 3:16 PM

+ Lunch workout: Bench 5X5 @ 155

followed by 10-7-5-3-1 @ 95-115-135-155-175

Comment #221 - Posted by: j514 at March 14, 2012 3:17 PM

M/35/5'4"/145lbs
As RX'd
7:28

Comment #222 - Posted by: Matt Burritt at March 14, 2012 3:44 PM

14:28

my ring dips need some serious work!

Comment #223 - Posted by: abh at March 14, 2012 4:36 PM

14:28

my ring dips need serious work!

Comment #224 - Posted by: abh at March 14, 2012 4:37 PM

Scaled to "Pack"

21-15-9 reps of:
Handstand push-ups
Bar dips
Push-ups

Jill: 7:06 with assisted dips (12)
Joe DNF

Comment #225 - Posted by: Jill & Joe at March 14, 2012 7:02 PM

17:53 rx'd STRICT all the way. Pr for strict jt

Comment #226 - Posted by: Jeff at March 14, 2012 7:33 PM

M/35/5'9"/200

14:10

Dip station
last 9 HSPU were quarter ROM

Comment #227 - Posted by: Crossfit Chris at March 14, 2012 8:22 PM

Did this 3.14

21-15-9 reps of:
Handstand push-ups (sub'd Smith bar foot-hook; to 2" from floor first 10 reps, then 4" from floor for rest)
Ring dips (sub'd gravitron bar-dips)
Push-ups (feet elevated, hands on small pushup bars)

10:43

c/d slow 500m row

Comment #228 - Posted by: matt h 50 180# 5'11" 1mar11 at March 14, 2012 11:19 PM

6ft 238
12:54

Comment #229 - Posted by: billy at March 15, 2012 4:39 AM

10:39. Triceps are TOAST! PR by 1.5 minutes

Comment #230 - Posted by: Michael 5'9"/175#/49yo at March 15, 2012 10:45 AM

3/15...14:02...125/158...155cal
HSPU's unassisted head to abmat. Only made it through the round of 21. Should've gone self-assisted on HSPU's because my shoulders were gone by the second round.

Comment #231 - Posted by: Mike Scott M/45/5'10"/195 at March 15, 2012 11:07 AM

as rx'd: 16:01

Comment #232 - Posted by: Casey Ray at March 15, 2012 1:17 PM

C-
HSPU hands on 10# plates, top of head to ground
12:08

Comment #233 - Posted by: Jeff & Charity @ CF Snohomish at March 15, 2012 2:18 PM

13:21 used squat rack for hspu.

Comment #234 - Posted by: IvanR at March 15, 2012 2:54 PM

13:21 used squat rack for hspu.

Comment #235 - Posted by: IvanR at March 15, 2012 2:54 PM

Did first round then quit for pec, went and ran a mile outside
4/10/11:
~12', no kip
Last time:
~13', as rx'd
good form on HSPUs...head to ground
PM, garage
May 25, 2010 4:40 PM

Comment #236 - Posted by: Ajax at March 15, 2012 4:29 PM

8:45 Rx'd

Comment #237 - Posted by: Paul Daniel m/28/6'2/195 at March 16, 2012 2:28 PM

M38/168/5'8"

As rxd 9:35

Comment #238 - Posted by: Cmendoza at March 16, 2012 3:33 PM

22:34 rx

Comment #239 - Posted by: Raph at March 16, 2012 8:52 PM

16:34 rxed.

Why don't my arms work anymore ?

Comment #240 - Posted by: Daniel at March 17, 2012 4:21 AM

2012-03-17: 11:40. Reg dips. (2:54,4:48,3:51)
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.

Comment #241 - Posted by: gs at March 17, 2012 6:01 AM

Previous

19:12

Tonight

12:46...did it at home...HSPU were pretty lame towards the end...didn't double up the dips just did 1 for 1 and did the push ups all the way to the floor lifting the hands

Comment #242 - Posted by: Cleveland at March 18, 2012 8:50 AM

16:05

Comment #243 - Posted by: Dexter at March 18, 2012 12:55 PM

Did Jerry 20 minutes before this!

Did 1 muscle up when doing ring dips

Did a total of 6 muscle ups along with the ring dips

12:33

Comment #244 - Posted by: al deezy at March 18, 2012 1:26 PM

12:28 vs
12:18 rx'd at home 5/24/10
13:27 rx'd at home 3/15/09
13:35 rx'd using home swing set 10/7/07
17:39 rx'd 6/21/07
19:45 rx'd 10/12/06
17:21 w/ 2 bar dips for ea ring dip 3/8/06
20:56 w/ 2 bar dips for ea ring dip 2/3/06
12:57 w/ only 1 bar dip per ring dip 7/6/05

1k run wu 4:44. abmat x 18 post.

Comment #245 - Posted by: kevin o at March 19, 2012 5:10 PM

Approx 10 mins

Box HSPU
Seated dips

Comment #246 - Posted by: Andy at March 19, 2012 7:13 PM

HSPU form not great but as rx'd:

14:05

Comment #247 - Posted by: dsm19 M / 33 / 6'0 / 210 at March 19, 2012 7:15 PM

As Rx'd (regular dips). 24:58.

Comment #248 - Posted by: Oyster 305 at March 19, 2012 11:48 PM

Geoff, 235, 5' 11"

Time: 15:18
DB press for HSPU; bar dips for ring dips

My WOD Log on 21-15-9
http://21-15-9.com/users/50/calendar/3/13/2012

Comment #249 - Posted by: Geoff Long at March 20, 2012 11:58 AM

9:38

Comment #250 - Posted by: RAD at March 20, 2012 6:34 PM

Did this at Triangle 1/11/12 so posted that one here: 11:53
HSPU really tough after 1st 15. Ring dips surprisingly tough right off the bat. Get deeper on HSPU in later reps

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.

Comment #251 - Posted by: jrm at March 20, 2012 7:03 PM

As Rx´d in 7:11

PR, last time JT was 11 minutes, almost 4 minutes I feel great!
Comments: less rest between sets. first set of HSPU unbroken, first set of ring dips unbroken, first set of pushups unbroken. When i started to fail i just didnt rest as much and continue to do smaller sets without much rest. That no more rest than i need to continue thing was the key. That and all the positive adaptations ocurring this last months due to propper GPP training. Thanks Crossfit!

Comment #252 - Posted by: Blas_ Argentina at March 20, 2012 10:04 PM

as rxd 11:02

Comment #253 - Posted by: Chewuchjeff m38/5'9"/185 at March 21, 2012 10:21 AM

9:46

Comment #254 - Posted by: Pacers at March 22, 2012 4:47 PM

12.07

Comment #255 - Posted by: Faleep at March 23, 2012 6:20 AM

Did this one 3/24/12.

21:40 Rx except Kipping HSPU
27/F/125#

Comment #256 - Posted by: Tegan at March 25, 2012 12:56 PM

13 minutes, rx'd

same as last time, everything broken, not getting fulll range of motion after first round

Comment #257 - Posted by: clark at March 26, 2012 3:51 AM

M/38/133 lbs/ 5'-6"
As Rx (I messed up and did Ring Dips, then HSPU, then pushups... I think this way is actually harder)
9:14
Felt good and in control.. only thing that was taxing was the HSPUs.. if my memory is correct I flet a lot better on this WOD this time.. although my left shoudler has been off for a few weeks now.. trying to rest and not overly kill it... I only really felt any pain in the shoulder in the HSPUs when I may have been overextending a little bit.. when you're really strugglilng on occasion... mostly I stayed within myself.. I did this SUPER late at night at a nearby park... I was doing this at like midnight or 12:30 am Friday night... I just had to get in a workout, I knew that Saturday I'd be out with the family all day and a workout would probably not happen so I just did it super late.

Comment #258 - Posted by: anton at March 26, 2012 12:23 PM

Warmup 10 mins on elliptical

WOD for 3/12/12

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips (subbed 2 for 1 regular dips)
Push-ups

18:42 - all heavily broken

Comment #259 - Posted by: TZ at March 26, 2012 4:29 PM

14:26

Comment #260 - Posted by: nsb at March 26, 2012 8:51 PM

5:42 as RX'd, finally got around to this WoD. Love the hspu!

Comment #261 - Posted by: Ian at March 29, 2012 3:53 PM

17:36

(PR: 13:03, last time was 18:32)

Comment #262 - Posted by: Manchild at March 30, 2012 5:15 AM

16:35 hspu poor

Comment #263 - Posted by: Tum1 at March 31, 2012 10:37 AM

M/173/5'7/32
22:04 as rx'd. I need to work on my HSPU. I used to have it but I seem to have lost it.

Comment #264 - Posted by: Mark s. at April 10, 2012 9:34 AM

10:09 (pr)
Done 3/12/2012

Comment #265 - Posted by: Mik at June 27, 2012 11:13 PM

9:42
Done 6/28/12

Comment #266 - Posted by: Mik at June 27, 2012 11:14 PM

CFWUx3 (no dips, plus took puck off ankle so couldn’t use GHD)
15:10 (-1:29) no shoes, did that help?

Comment #267 - Posted by: Doug at August 21, 2012 12:28 PM

12:55
Done on balcony using two-legged kip on HSPU

Comment #268 - Posted by: Mik at October 17, 2012 8:27 PM
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