3 hero workouts in a row!

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!

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!

HERO week!

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

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!!!

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.

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

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

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!

#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

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

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

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

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!

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!

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

Loved the burpee mile video!

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

Great effort!

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

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!!!

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.

My training partner is invaluable

is there a modification for handstand push ups?

Triceps killer.... jeez....

@ 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.

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.

Going to get after this one tomorrow.

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

Hero.

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!!

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

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.

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.

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

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?

13:01
I blame my weak little arms.

14:37

exelente curso el de este fin de semana
guadalajara presente

m/46/185

14:11

9:52 rx

m/43/5'6"/150

17:37

3:05

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!

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

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

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

Rx'd - 14:36

Courtney is my new hero.

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

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

45'

M/37/6'1"/200

14:21 - Ab mat + for HSPU

FOB Salerno

Thanks for coming to Fort Stewart. Great class.

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

13:20 self-assist HSPU on squat rack.

FOB Salerno

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

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.

Holy crippled triceps Batman!

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

Blair

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

23:50
HSPU = Weakness

M/25/188/5'9"

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

LOOK AT THOSE GOOD LOOKIN PEOPLE....

OH, THE INSTRUCTORS ARE COOL TOO...

HONEY BADGERSSSSS!!!!!

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.

After 500m swim and 15 min tread

JT- Rx 21:50

1:53 23-20-10 and 13.

17:00 Rx

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

21-15-9

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

18:41

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.

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!

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

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

13:40 rx'd.

Rx 12:23

M/27/168lb

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

9:41 as rx'd

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.

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.

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.

50 / 186

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

14:59

M/27/170/5'8"

As RX'd:

10:13

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

12:23 RX

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!!

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

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!!!!!

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

As Rxd
15.07

(13.24 is PR)

13:15

last time one year ago was 14:26

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

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

9:54

6:51

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

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

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

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.

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.

44/m/176cm/72kg

As rx'd

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

Kipping HSPUs and ringdips after round one.

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

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

10:13 as Rx'd

25/m/6'2"/279

25:20.9

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

12:02

Freedom park, at Camarillo Airport.

Thank you Officer Taylor.

11:14 RX

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

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

m/18/165

13:25

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

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

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

3 rounds

5:33 as rx'd

M/33/168

21:03

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

I wanta be Nicole when I grow up

10:31 rx in tx. Ouch.

M/26/5'7"/143

5:13

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

16.59
HSPUs were H2FP

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

Courtney, you are my new hero!

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

16:10

13:10 w/ piked HSPU

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

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

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

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

14:49 as rx'd. brutal wod

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

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!

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.

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

15:19 as Rx.

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.

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)

As rx'd
9:00
Not happy

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

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

i hope she makes it to the crossfit games!

M/23/5'10"/189

12:58

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

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

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

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

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)

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

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

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!

9:47
Did hand release push ups

6:45 first WOD ever

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

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".

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!

19:08

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

9:45

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.

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.

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.

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

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

Subbed dips for ring dips

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

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.

As Rx'd: 14:03

Bar dips instead of rings.

9:52

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

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

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.

1 ab mat for HSPU
12:23

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.

10:26 hand release pushups

10:26 hand release pushups

10:26 hand release pushups

As rx'd

4:48

M/199/31

As rx'd

4:48

M/199/31

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

14:33

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.

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.

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

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

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

Fantastic time mas!

as rx'd

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

6:10
Sub Pike pushups for HSPU.

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

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

15:33 as rx'd.

Did this about 1 year ago in 13:55.

M/212/23

As RX'd

Time: 18:03

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

M/30/5'8"/199

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

8:31

13yo male
5'11"
140lbs

Helps being 140lds during handstand pushups

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

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

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)

M/42/5'8"/167

6:20

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

M/28/175
11:13 rxd

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

46:40

9:55. Parallel Dips.

33 yom, 190 lbs

13:29 (pr) as rx'd

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

7:50(PR) as rx'd

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

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.

13:30
As Rxd

6:55 Rx'd

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

M/30/5'8"/199

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

M/30/5'8"/199

M/43/185

As rx'd:

13:34

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

More better faster.

14:40

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

15:29

male, 39 yo, 68", 151#

10:40 (used bar dips because of elbow)

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

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

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

As Rx'd
11:40

34/M/190

as rx'd

the HSPU's seemed to take forever

18:12

16.30

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!

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

6:35 w/ HSPU facing wall and bar dips

Approx 14.5 minutes. Complete shoulder failure.

Approx. 14.5 minutes

+ Lunch workout: Bench 5X5 @ 155

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

+ Lunch workout: Bench 5X5 @ 155

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

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

14:28

my ring dips need some serious work!

14:28

my ring dips need serious work!

Scaled to "Pack"

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

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

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

M/35/5'9"/200

14:10

Dip station
last 9 HSPU were quarter ROM

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

6ft 238
12:54

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

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.

as rx'd: 16:01

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

13:21 used squat rack for hspu.

13:21 used squat rack for hspu.

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

8:45 Rx'd

M38/168/5'8"

As rxd 9:35

22:34 rx

16:34 rxed.

Why don't my arms work anymore ?

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.

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

16:05

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

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.

Approx 10 mins

Box HSPU
Seated dips

HSPU form not great but as rx'd:

14:05

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

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

9:38

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.

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!

as rxd 11:02

9:46

12.07

Did this one 3/24/12.

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

13 minutes, rx'd

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

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.

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

14:26

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

17:36

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

16:35 hspu poor

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.

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

9:42
Done 6/28/12

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

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