this is why all the handstands

goodness! someone at CF HQ must know that I need to improve my HSPU with all of these HSPU WOD's lately...

The signifigance of this is that it is right before the 2nd pull, where most of the power and speed occurs. Done any other time earlier or later, and the lift will be done with reduced efficiency or will miss.

its the beginning of the pull...just as it passes the knee cap, going into mid thigh.

Skeptic,

I'll gladly trade my calves and thighs for that dude's work capacity and fitness......oh, and his 2010 games Championship hardware.

@ #5 I don't know what kind of a site you think this is but this isn't body building.

This is the power position at the beginning of the pull. It is the point at which the explosive power to "float" the weight up is generated.

Second knee bend. Great position for the beginning of "takeoff"!

Anyone tried registering yet for the St. Jude benefit WOD (Hope)? At http://www.crossfitforhope.com/, it says registration begins April 26. Where can we register?

SPEED THROUGH THE MIDDLE!!!

Someone knows if theres gonna be a free livestream for the games?

#5 Skeptic. Get your Calves and Quads busy doing the WOD today and post your times and loads. We are interested in performance not mirror fluff. I await your posts and wish your calves and quads well. Mark

Skeptic, you are kidding right?

That dude has pretty good thigh and calf development actually.
I love this wod. It's one of few that I'm good at. I need a boost after JJ. Those cleans were rough.

Right before he hits the POCKET

Thanks for the putting up the great pic of John Velandra (left side of the page...the guy post-wod on the sidewalk)...he was such good people and is missed.

did last week

9:17 rx

Tj u stole my thunder

M/ 26/ 5'9"/ 160

completed in 14:56

What's key about this is his smile.

Many people don't realize the effort it takes to perform the "wide-grip-quarter-squat." In this pic, he is at the bottom of the movement, it is at this point that the athlete performing the movement generates "eyes of fire" along "teeth of ice." Balancing these yin/yang energies is key to generating force through the heart chakra. In the photo, it looks as though Holmberg's "teeth of ice" are dominant.

Once this issue is corrected, I feel confident his Fran time will improve.

#21 awesome!^^^^

Significance is: His grip is too wide, and the bar is hitting his upper thigh and not his hip crease. Likely, he will leave the bar too far in front once he's underneath the weight, and if it were any more than 135 lbs, he would miss the lift.

2nd: his knees are tracked too far forward, and has lost all hip/hamstring tension needed to effectively finish the 2nd pull. Shins more vertical, finish with the hips.

3rd: Eyes are closed. Never. Ever. Close your eyes during a lift!

Did it 3mins 30 seconds love this workout

Woooooo Hooooo!
First year of Cross Fit, check!
Better shape than when i actively competed, check!
L1 cert, ASAP

And FYI You guys rock every last one of you

/Micke

185 lbs, took 10 min... getting better...

@21 the best answer!

M/31/6'0"/230#
185#, took 10 minutes. Coming from bodybuilding style workouts for years and now deployed to A-Stan and hungry for something new, making the transition to CF. The pace is kicking my butt and my form is constantly in "needs improvement" mode. Until I feel more comfortable with the pace, the quick movements, and all around different style lifts, I am going lighter on the weight. Having a blast in the transition though.

8:40 rx P.R. (9:22)

Thank you comment #21. In the pond of narcisistic selfimportance finally an island of humor. Ahhhh..

m/46/185

5:40

9:48 at 185lbs

f/45/6'1"/160

155# DL
pike HSPU
7:21

It's like pulling the hammer back on a gun.

hes so hot

4:11 Rx'd PR

* DL- unbroken
* HSPU- kipped after first 10. Unbroken except falling after last two.

Instead of Diane, performed Hero WOD "Coe" in memory of SGT Keith A. Coe who was killed on this day two years ago in Iraq. He is deeply missed.

14'23
205lb deadlifts and asisted HSPU

M/5'10"/208 lbs

Elevation: 7,400 feet

255lb instead of 225lb deadlifts

12:48

Rx'd - 5:10

14:31
DLs rx'd....HSPU not so much
21 legit (w/head touch...but broken)
15 pike PU
9 pike PU
>:(

Im sorry but if your feeling the deadlift primarily in your hamstrings, then your stance is too narrow. the lower back AND hamstrings is exactly where you should feel this, not primarily in the Hammies. Thats more like a romanian deadlift. which IS a hamstring exercise...Just saying. Im no slouch either. 405 deadlift... 385 squat. Im not talking sumo dead here, just good ole' Ripptoe style dead.

rx - 17:29

I scale most workouts, so happy to just complete this in a reasonable time.

m/6'0/32yo/185

"Dianne"9:20(pr)
80% on handstands, but I did sets of three without the wall (another pr) Feeling awesome!! Time to start class warmup!

Also #21 - Funniest thing I've read in a while, thank you!

m/26/5'11''/210lbs.

DL as rx'd
pike pu
6:24

5:13

HSPU w/Abmat

FOB Salerno

16 km run (V5s outdoors on concrete, 1800m altitude) in 1:47:41, training for my first half.

16 km run: 1:47:41.

8:08 as Rx'd way off my PR

8:30. PR by 50 seconds.

225 lbs and pike hspu
7:49

As rx'd 4:57. New PR by 11 seconds. Feels good to get a sub 5! Now off to the south regionals to see some serious athletes.

M/ 38/ 133 lbs/ 5'-6"
I did just a heavy DL WOD today... I have worked my shoulders a lot over the last 2 days.
warmup with 500 m Row - 1:56

(still pretty sick with the cold thing and coughed a ton)

95 lbs x 8
135 lbs x 10
175 lbs x 10
205 lbs x 10
235 lbs x 6 (wanted to start exploding more and keep em fast - all with great form)
255 lbs x 6
275 lbs x 5
295 lbs x 3 (felt easy and fast)
305 lbs x 3 (felt perfect and not too bad)
315 lbs x 1 (stopped after 1.. concentration wasn't there and I didn't want to round or use poor form or get hurt)
225 lbs x 10 fast

stretched out and went home. my 3rd day in a row and I was coughing like crazy the whole time... still feeling pretty sick.

F/41/5'6"/150

135# DL, band-assist HSPU to AbMat

15:06

Had the 2yo and 5yo watching--5yo offered to do the HSPU for me and the 2yo kept asking, "tired?"

26 days since TKA surgery
Modified WOD
11-8-5 reps of:
65lb Deadlift
HSPU's (squat stand fully elevated, toes on bar for balance)
3:26
M/54/6’/210
Now to physical therapy

M/31/5'10/83kg

As rx'd

3:02 a massive PB for me! The last time I hit this was about 6 months ago and got 3:57. What a buzz!

M/46/5'11/180

Been CF'ing for 14 months, but only had access to Oly rings for about 2 or 3 months. FINALLY DID MY FIRST (then 2nd, 3rd,...6th) MUSCLE-UPS this past Tuesday! WOOHOO! Same day, I also did a CF Strength WOD with lots of 2-pood KB swings. The downside?

Did the Regional 12.1 yesterday and my shoulders were still fried. I know...boo hoo for me.

Did Diane in 7:30, but scaled DLs to 185 and ended up scaling half of my HSPUs. I've finally conquered the elusive muscle-up, but realize HSPU is my next CF demon to conquer....

This is the transition stage of the 3 pulls of the Oly lifts. Going from the 1st pull - the D/L- through the transition which creates the violent opening of the hip (the "jump").

This opening is termed "triple extension" and if done correctly from the pocket position, the bar will travel up via the momentum imparted upon it by the hips. A slight layback at the top of the triple extension causes the reverse J bar path allowing the bar to settle directly over the base of support. If there is no layback, or not enough, the bar goes straight up and straight down, which will cause the lifter to have to forward to receive the bar. This increases the likelihood of failure. Also, if the position Graham is in is not correct and the hips hit the bar, instead of the bar grazing them in a vertical ascent, then the bar will be thrown forward again which will also cause the lifter to have to go forward to catch the bar and decrease the success factor of the lift.

Graham's position here is that of a loaded spring. He has transitioned from the DL to the explosive hip opening phase. From here, if all goes well, the bar makes it's up and over travel path and Graham pulls himself under the bar (3rd pull) into the receiving position.

All Graham has to do now is maintain position, keep the arms long, and let the power of the pull transfer into the bar. And we all know Graham can do that!

3rd crossfit workout, loving it, sore all over. That must be weakness leaving my soul.

135#, barrier (pike?) hspu, 12:56

M/34/180/5-8

rx'd 6:36
pr by 4:30!

M/36/ 210
RX = 5:14 + gassed!

snatch is not a strength of mine, but it looks to me like his torso is vertical too soon, if you watch the Bergener video from April 12th, he says stand up with your legs and keep your back angle the same. Graham had to have traveled over his knees to get to this position.

8:08 @ 155lb

M/36/5'8"/180

2:32 rx'd

m/20/5'9"/180

As rx'd

9:49

Need to work on HSPU form.

m/27/73kg/5'7

Scaled 225lbs down to 80kg and HSPU for dumbbell press

6:04m

he can still open his hips and get a big hip pop to throw the bar over head

age 22 bw 170

5:43

did 15-10-5 reps of:
deadlift, 225 lbs
handstand pushups wall-facing to 10# plate and 1 abmat

It is the take-off position. Period.

No disrespect to the man, but...
Why is nobody getting this? Has everyone in the community gotten used to bad form that they don't see anymore? Where are the form Nazis?
The significance of the picture above is that he is almost at the end of he second pull and his shoulders are behind the load. Notice the shorts being pulled up by the bar and the bent knees. Now look at where his shoulders are in relation to the bar.
He has now significantly reduced his pulling power. Period.

6:39 RX

As rxd
8.36
Pr is 7:24

M/26/5'10/156

As RX'd - 9:23.7

29/m/5'7"/175
16:52
Usually scale down but not this time, focused on form.

2012-04-27: 7:38. Abmat. 1:59,3:05,1:33.
2012-03-23: 6:15. Abmat. 1:38,2:38,1:53.
2011-10-10: 5:53. Abmat. 1:32,2:10,2:00.
2011-04-04: 5:26@210#.
2010-11-26: 7:34
2009-12-21: 9:55
2009-09-13: 10:27
2009-05-16: 23:24

First time with Diane

Deadlift: 135, assisted HSPU
8:14.

15:25 as rx'd

First time actually doing a WOD.

As written - 6:38
M/24/6'/255lbs

9:14
185-lb DL (11-6-4, 5-5-5, 5-4)
HSPU with feet on neck-high bar (unbroken)

Kudos to all you "light" folks who can do this Rx'd. Maybe some day....

2.11 mile run; 17:15
8:15 135# DL and feet on the smith bar but still a great WO for me.

185lb DL - 7:46, getting there!

4:47 rx'd

44/m/176cm/73kg

As rx'd

5:43 PR (last time 10:14, before 8:21 PR)

Stellar PR! Due to much faster HSPUs (15/6-8/5/2-5/4). DL 21-10/5-9. I've done unbroken DLs before, but now that I have more HSPUs, rest time between the DL sets obviously decreases.

Started a new warm-up routine a couple of weeks ago, basically a combination of Jeff Martones mobility drills and the Josh Everett warm-up recently featured in a video on this site. Better shoulder mobility makes better HSPUs.

39k bike ride today, 48k yesterday, mountain bike on mostly flat terrain.

m/29/5'8"/181

11:01

Deadlift sets unbroken (touch and gos). HSPUs with hands on floor and head lowered to 4" pad (I've only recently acquired the strength to do HSPUs; still working on them)

Plus 3 mile run.

Hip explosiveness. No need to get complicated.

9:09 as Rx'd
m/27/5'8/181

14:47(pr)

5:44 Rx'd

21-15-9
Reps
115# Cleans
Push ups
5:21
then
50 Weighted Sits
Last time was
5:36
Good Workout

21-15-9
DL 225
HSPU - about half full depth, rest 3/4depth

9:41

first time as RX'd - thought I'd do better.

m/46/6'4/175

500mC2, 2 x CFWUs

#185 DLs
Usual shallow HSPUs

13:24

first time doing diane.
sub 185 for 225
(after the 21 went by i knew i shouldnt have sub'd)
first 21 HSPU broken to 14 and 7
everything else unbroken
6:11
m/29/6'/185

M/23/5'10"/190

5:47(pr) as rx'd

previous pr: 6:31

5:38 rx'd

M 23 168lbs
Rx'd 3:18 (pr)

No pro here, but:
The torso is almost vertical with knees still bent in 1st pull; arms already bent, pulling with arms, shoulders being not back and yes, behind the weight. Any significant weight would fail or hurt!

I am not nearly what I thought. Infuriated at my scaled and modified WOD. Deadlifts scaled to 185, no problems there. HSPU's I am working on form, depth, and balance issues. Chose Push press and that was weak, 115 gave me issues throughout
The best part of this lift, and cause of the issues?, is getting a max minimally assisted bench of 255?
M/22/6'3"/195

m/25/6'2"/188

As Rx'd 14:28

Deadlifts were surprisingly easy. Still working on HSPUs but they're getting better.

m/24/5'9"/176

4:13 as rxd

ouch....

3 problems here:

1) Grip isn't wide enough, and the bar is hitting his upper thigh and not his hip crease. This will result in him leaving the bar forward during the 3rd pull and missing any remotely heavy weight.

2) His knees are too far forward, and his hamstrings are slack. He should keep his knees further back to keep that hamstring/hip tension required to finish the 2nd pull explosively. Also, his shoulders are behind, and not above the bar.

3) Easiest thing to see are that HIS EYES ARE CLOSED. No one should ever close their eyes during a lift. Ever! Luckily he's a strong dude!

19:00, but RX for the first time!

BrandX

Puppies:

95 lbs deadlift
barrier handstand pushup (feet at knee level on chair)

15-12-9

7:50

7:54
scaled deadlifts to 205lb

7:55 at 205#

185 lb DL - pike HSPU

8:54

M/31/215

Hspu to 5in pad
4:47

m/23/ 5'9" 178lbs - 7:31 w/ 15 min jumprope warmup, did everything 100%, anyone know if this is a good time? -CPL Umbach, USMC, Afghanistan Semper Fi!!!

Rx'd

5:25

10'14

255 dl's
piked hspu's

Diane is mean, kicked me in the shins on middle set of DL's...left a mark

M/34/6'3"/200
Won't even post my time. Terrible.

Prev:
13.29 Rx'd... wreck w/ hspus
Prev:
12.33 Rx'd.
11:50 w/ Scaled HSPUs mixed in.

CFSB week 2, weighted pullups, 6x3
80, 90, 100, 110, 120 (1), 120 (2)

then 21, 15, 9, 140lb BS, hspu

9:28

First two rounds of pullups deadhang, then kipping. Awesome job james.patrick and Memuc. Pretty impressive for someone as old and "heavy" as you tim.

225lb deadlifts
HSPU as deep as I could muster

14:50

My favorite lady friend. PR today.

3.49

Crossfit is giving me huge gains, last time for Diane was 12:40 with switching to pikes halfway through round 1 , today was 7:54 as rx'd !! This is only after month !

m/19/180

as rx'd 3:56

Did it last saturday. Pretty fun

9:49 RX

32/M/6'3"/325

9.53 min (knees on car hood for HSPU). Loving this!!

24/m/185lbs qc/ca
225lbs dead lift time : 10:04
handstand push up 21-15-9

M/23/6'/268
7:07 (pr)
I made sure to pace myself so I didn't tire myself out too soon. It was hard forcing myself to break up the first sets, but it was definitely worth it in the end.

Subbed 205# on DL

6:26

5:28 Full Workout
22/M/189

as rx'd
3:25
hspu's could have been better, deads fast and unbroken

WOW, just getting into CF, thought I was in shape but "Diane" ruined me ha ha! M-29-195lb , as rx'd @ 6:27.

WOW, just getting into CF, thought I was in shape but "Diane" ruined me ha ha! M-29-195lb , rx'd @ 6:27.

4:53, 175 lbs, feet on dryer for HSPU, HSPU kinda easy again but didn't have anything higher

last time: 4:20, 155 lb DL, HSPU were too easy, had to keep raising the bar on smith rack (from high abdomen to ultimately shoulder height)

last time: 9:57, first time 185 DL, HSPU modified w/ feet on wall or bench

M/35/5'4"/142lbs
As RX'd
2:55 PR by 2 seconds

Wendler Bench
Diane 12:23
HSPU to ABMAT

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5-5 185lbs x 3-3 225lbs x 2-2

14:17
first ten HSPU rx'd, rest feet on rack assist
foam roll after
Compared to 120323: 17:54 with first 21 HSPU rx'd

6 min flat

M/27/5'8/189

4:43

225# DL
HSPU with feet on the table

HSPu are still a major weakness, but I knocked off almost 3min off my pr for this wod

M/40/5'10"/214lbs
Subbed 165#
Knees on GHD
Time 8:23
New PR--took 2 1/2 minutes off and added 30lbsit in 1you months. Yeah--Im bragging. I never get to brag in CrossFit so Im taking the opportunity! :-)

5:48 as rx'd (PR)
DLs went well, HSPUs were ok...could have been better, especially the round of 15

14:40

DL's as rx'd
Started each round with as many legit hspu's as I could do then moved to band assisted hspu's (prolly did like 12 legit)

Getting better though!

Greg P

8:33
did super decline pushups as a sub

Greg P
M/24/73''/259lbs

8:33

Did super incline pushups as a sub
really ripped this one out!

7:29
PR by almost a minute

Scaled HSPU to pike push-ups

M/18/72"/215#

9:39 rx'd

M/42/6'3"/262#
12/27/08

MWOD
21-15-9
185# deadlift
Kettlebell swings 50#
Ring dips (jumping)
Total time: 9:31
Row 2000 meters 9:01

Shane
M/14/6'2"/244#
21-15-9
155# deadlifts
Ring dips (jumping)
Total time: 6:01
Row 2000 meters: 10:21

135 lb. deadlift (unbroken, increase to 155 lb.). Black/grey band on top and black band on bottom handstand pushups (21 unbroken, 15 and 9 broken once each, stay). 10:08.

First time ever doing this but my time
2:11 as rx'd

F/45/5'4"/125#

6:57 rx'd
(first time ever doing real HSPU's!)

10:55 Rx

PR!!!! 1st time I've had the pleasure of meeting Diane!

Great WOD.
Enjoyed with my client.
Male/35/170/5'7"
4:31 RX'd

I'm proud of my client. This is for you Juan ...!!!!

M/19/166lbs
First time doing this workout
Time: 2:11 as rx'd though. Wanting to get under 2 minutes

8:13 (pr by over 3 mins!)

as rx'd - 9:17

95lbs

20:20

95lbs

20:20

4:04. I think it's key to power through the second round

Elbows truly fried from heavy deads and, I guess, too many tuck levers, hspu progressions, and whatnot recently.

Took day off from gym; did 100 glute bridges, compress-wrapped elbows a couple of times, iced em too.

19:54

42yo/5'11/195

7:48 as Rx'd

3:24

M/19/166lbs
First time doing this workout
Time: 2:11 as rx'd though. Wanting to get under 2 minutes

M/38/5'8"/169lb
6:29 as Rx'd

4:59 rxd

He is a coward and I'd sucker punch this plug.

14:46 time
Did it with 225lb deads

13:06 rx'd.

26/5'8/m/179lbs

WOD:15:10 with the 225lb deadlift.

Awesome workout.

6:38 rx'd.

14:27 as rxd

9:07 (Diane)

7:38

PR 11:29
Tonight 12:53

CFSB 3, week 2, weighted pullups, 6x3, 80, 90, 100, 110, 120 (1), 120 (2)

Diane hybrid, 21, 15, 9, 140lb BS, hspu

9:28

yesterday, 4-27, first two rounds deadhang, then kipped

#185- been crossfitting exactly 2 months and 5 days. Did this wod about a month ago and got 8:30 did it today in 4:41!!!

sub'd seated overhead presses on smith machine (w/ body weight) for HSPU's. Deadlifts were easy...seated BW presses were not.

14:40

8:28 w/ 205 vs
9:25 w/ 205lb dl 10/11/11
8:13 w/ 135lb dl 4/4/11
8:07 12/1/10
8:22 5/17/09
8:31 5/10/08
7:45 3/8/08
9:13--didn't have it today--225 felt heavy 1/11/08
9:06 11/1/07
8:49 9/17/07
9:45 6/9/07 vs
8:47 (oh mama) 1/24/07
9:13 on 11/17/06
10:28 on 10/26/06
12:22 on 9/5/06
11:30 on 2/7/06
13:58 on 6/9/05
16:46 on 5/6/05
23:47 on 4/9/05

1k run wu 5:05

17:59...163/175/197cal
185#DL & self-assisted HSPU's
Beat my prev. time by over 4 mins. when I had the flu. DL's seemed harder than they should've been.

M/56/5'8"/145

As Rx'd 6:25

40:03

sub'd 25lb wallball for HSPU.
Not timed, DL no break. PAC w/ AJAX
Bench press DE (xfit endo), mob stretch.
3/24/12:
21-15-9 225DL/HSPU, then
135 OHS x 5 sets, garage, butt onto box
1 mile cooldown (up/down hill)
10/12/11:
as rx'd, not timed, garage after MtV
4/3/11: on 14 hr overnight fast
HSPUs to 90 degrees
then ran 10.76 miles, pushing 2man sled
Last time this WOD (2 Dec):
6:48, as rx'd
destroyed previous times of 9' and 8:45
154lbs, 6 hr fast pre WOD

21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet

15:47

M/22/5’10”

m.23.168

5:51 rx'd

Kevin 171,
That's some impressive consistency, what do you make of your non-linear progress?

Scaled down a bit;

Jill: 115#; 6:59

Joe 165# 7:12

20 # heavier than last time for Jill, 1 minute faster for Joe.

M/40/223lbs/6'3"

Diane:
275lb DL
HSPU

6:04 and feeling good!

155lb
dl 185 lb //ahspu (feet in a window sill)
never been able to do a real hspu without assist
4:06

n

M/35/219lbs/6'1"

Diane: 5:39

HSPU w/feet on bench

7:07

M/25/5'9/160

10:42, as rx'd

Much better range on HSPU than previous.

6:59 @ 205#

Last time (Oct 2011) was 8:23 as rx

M/39/5'10/200lb's
Rx'd-14:40

M/39/5'10"/200lb
Rx'd-14:42
2nd time for Diane, big improvement

M/23/188lb/6'3

SK: DL 5-3-2-1-1-1
#275-315-335-355-375-375
-superset every set with10 22lb. vest HSPU

"Diane" as rx'd
6:12

m/42/155
max deadlifts to 380 followed by:
"Diane"
3:52 as rx'd

14:40
DL 180#

1st DL set broke up15-6:

10:26

16:01
80 kg deadlifts
HSPU
21-15-9
DLs fast and easy - not so with the HSPUs
First time though

9:25 with strict Handstand Push-Ups

M/39/220/6'0"

Rx'd 4:02

DL as Rx'ed. HSPU with bar assist at eye-level.

Total time = 14:54

4:59

185# deadlifts, feet on a Smith machine bar for hspu.

7:43 as Rx'd

As rx'd

4:49

m/37/5'4/140 As RX'D 9:20

21-15-9 reps of:
185 pound Deadlift
Handstand push-ups (progressive)

tt = 5:15

I did this on Friday of last week, and cannot completely remember my time. I THINK it was 13:30 or so :( I wish I could remember!

"Diane" scaled.
DL: 195lb x 21-15-9
HSPU: x 21-15-9
8:00
Switched to competition HSPU, made me 1:03 slower.

John: 7:15 min reduced to 135 dead lift (18)

Carr: 7:52 min dead lift at 225 (37)

Collin: 7:52min reduced to 135 dead lift (17)

m/44/200/5'11"
row 1l

21-15-9 reps of:
200 pound Deadlift
push-ups
21: 2:32
15 4:56
9: 6:06
total 6:06

Compare to:
120323 - 7:21 rx'd - Jessica - 5:31 (155lb)
111010 - 8:49 rx'd
101126 - 9:34 (HSPU on parallettes)
091221 - 9:59 (HSPU on parallettes)
090913 - 8:13 rx'd
080307 - 11:33 (DL 185lb)
080111 - 8:27 (DL 185lb/Pike Push-ups)

195 lb dl
hspu sub toes on bar
12:29
compare to 11:26 last time

28/m/5'11"/180
As rx'd
7:59(huge PR)

Things starting to click a little better. Paleo feeling good.

3:38 Rx

Damn! somebody tell me the technique to splitting your body into a shadow clone like the end of that video- my Diane time would go WAY down!

185 deadlifts, should have done 195 like last time but was coming off a weekend of being sick. HSPU are what slow me down, not deadlifts.

10:15 (10:02 last time)

8:39 RX'd

As Rxed
8:22

M.37.175

As rx'd

13:19

9:58
Previous PR = 9:03

6:06 m/39/163 DL=205 HSPU wall-assisted. 5 months into crossfit.

with 185#

7:36

hspu were pretty weak, but no assist (except wall)

15:26. Kipping HSPUs.

21-15-9
185 pound Deadlift
Barrier Handstand push-ups

9:17

22/M/5’6”/160
CFBD: 2/27/12

21,15,9
225lbs DL
Strict HSPUs
Time 3:08

60kg deadlift
4:05
10kg heavier and almost 1 minute less than previous...

16:08 from Korea - 2 minutes slower than last time but I think I improved my form on HSPUs

Scaled to 65lb Deadlifts. 10 lb dumbbell press.
14:30. First time ever doing deadlifts. I don't like Jon at this point.

C-
@ CFS
top of head to ground
155
2:48

37. Yom. 202 lbs

10:30. PR Got all dead lifts on first set. Also got 14 hspu on first round.

Last time:

35 yom 200 lbs.

11:19 . PR is 11:18

Comment #256 - Posted by: kgw at April 12, 2011 12:47 PM

37 yom 202 lbs

10:30. PR. Got all 21 deads and 14 HSPU before needing to rest.

Last time:

35 yom 200 lbs.

11:19 . PR is 11:18

Comment #256 - Posted by: kgw at April 12, 2011 12:47 PM

12:17 as rx'd

-deadlifts unbroken
-hspu to abmat

5:19

45yom/175lbs.

10:18 PR

Feet on a box for the HSPU, 225# dl:

Last time: 7:53
This time: 6:23

Need to get a HSPU now...

CF WU + back extensions

WOD for 4/27/12:

"Diane"

21-15-9 reps of:
225 pound Deadlift - subbed 185 - 11-5-5, 5-5-3-2, 5-4
Handstand push-ups - against wall, not all the way down - 14-7, 10-5, 9

7:18

as rx'd at 225.

18:23

M/34/5'9"/155

6:24

Rx'd weight. Best HSPUs yet on the first round. Degraded after that.

around 15:00 hspu ok

deadlift
135# 10x
185# 5x

hspu with toes on smith machine

time: 11:40

m/41/5'8/240

51/m/190

subbed #135 pp for HSPU. 12:21. :42 faster

as rx'd 16:00

9.42 rx'd

As rx'd, 4:23 (PR).

Good ole Diane, she is a sweetheart. Felt good today. Unbroken deads, did the HSPUs 15-6 / 6-5-4 / 4-3-1-1, trying to make sure the shoulders didn't fatigue too soon. Rounds were 1:30, 1:40, and 1:10.

Just did the 21's

7:35 mins
HSPU - 2 abmats

RXed with strict HSPU 8:32

5:45
7:07

10:03 11.07.12 as rx'd (kip HSPU working back in)
10:06 03.05.12 as rx'd (srict)
12:58 12.11.11 as rx'd (strict)
10:36 18.04.11 (less assisted by rack)
16:46 13.12.10 (assisted by rack)

DL-102kg
8:18

DL-102kg
8.18

as rx'd

7:04

CFWUx3
12:10 (-3:15)
102.5kg

10:19

RX
6:52 (PR)

DL uninterrupted
HSPU: 11-5-5, 5-5-5, 4-2-3