May 8, 2013

Wednesday 130508

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

Post time to comments.

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Posted by Pukie at May 8, 2013 5:00 PM
Comments

It was only a matter of time!!! What an ugly couplet. Looking forward to it

Comment #1 - Posted by: Joe at May 7, 2013 5:33 PM

The event 4 chipper of 100 rep items looks brutal. Fun, but brutal.

The deadlift/box jumps seem much less exhausting. Could be wrong.

Comment #2 - Posted by: G at May 7, 2013 5:36 PM

what is a good sub for hspu?

Comment #3 - Posted by: Forrest Horn at May 7, 2013 6:19 PM

I was thinking of subbing with overhead press maybe a push press. My PR for overhead press is 205x3, so possibly 155 lb. press for this WOD. I'm not asserting that the press is the best sub, just something for you to mull over.

I might have to try that chipper on the next rest day. I'll be thrilled if I get it done in under 30 min.

Comment #4 - Posted by: R.I.P. Milton Friedman at May 7, 2013 6:32 PM

4:45 Tricep Burner!

Comment #5 - Posted by: SWAT M3DIC at May 7, 2013 6:42 PM

And we shall call this workout....DiFran.

Close second was Friane (pronounced fry-ann), and Die.

Comment #6 - Posted by: Will at May 7, 2013 6:45 PM

I really want to get better at handstands, but right now I'm terrible and have to use the wall still. I could probably crank out 2 handstand push-ups when I'm completely fresh! Should I still do them or maybe sub for an elevated push up so that I can finish the workout before Christmas? Any input is appreciated :D

Comment #7 - Posted by: DAVE! at May 7, 2013 6:59 PM

Is there a replacement for pull-ups? Unfortunately I'm not currently in shape enough to do pull-ups. Thanks in advance guys.

Comment #8 - Posted by: Michaell at May 7, 2013 8:11 PM

@Dave:
I would recommend to scale the WOD to HSPU with knees/ feet on a box and keep up the good work on practicing the handstand.

@Michaell:
stay with the pullup-movement and scale to pullups using a powerband or do jumping pullups.
Both are a perfect choice!
Have fun with this WOD! :-)

Comment #9 - Posted by: Simon Müller at May 7, 2013 8:32 PM

3:57

Comment #10 - Posted by: Mik at May 7, 2013 9:42 PM

Homepage>FAQs>Substitutions

'That is all ye know on earth, and all ye need to know'.

Comment #11 - Posted by: Kizza m/30/183/78 at May 7, 2013 10:29 PM

8:40
Did my HSPU with 2 abmats under my head, but it's still a tuff movement. I did the first 21 unbroken...weee...:)

Comment #12 - Posted by: Joanna at May 7, 2013 10:36 PM

5:12 min, rx'd.
Still need a wall :-\

Comment #13 - Posted by: Daniel at May 7, 2013 11:16 PM

Great video! The shot at 4:31 was amazing!

Comment #14 - Posted by: Justin at May 7, 2013 11:18 PM

21-15-9 reps for time of:
Handstand push-ups
Pull-ups
7:21
M/55/6’/210
Être prêt

Comment #15 - Posted by: Pete In Sun City at May 7, 2013 11:19 PM

Hey HQ- with Memorial Day coming up and I'm sure a worthy Hero WOD on the horizon, how about a new one for Navy SEAL Chris Kyle? Read American Sniper and learn about how he ended up dying stateside helping another vet with PTSD. It would be a worthwhile endeavor for a HQ sponsored WOD. Many heros out there, but he is deserving.

Comment #16 - Posted by: Burk at May 7, 2013 11:48 PM

RX 5:03 Burk, all heros are equally deserving.

and people asking for scales your not wrong for doing so, HQ designs WOD's for elite athletes and expects them to be scaled for everyone to do at all levels. So scale on people one day you wont need to anymore! Just do your best to maintain the integrity of the WOD.

Comment #17 - Posted by: Sean at May 8, 2013 12:58 AM

How can i sub handstand???

Comment #18 - Posted by: simon at May 8, 2013 1:54 AM

How can i sub handstand???

Comment #19 - Posted by: simon at May 8, 2013 1:55 AM

Both movements strict.
6:21

Comment #20 - Posted by: Mat m/5'8"/163/24yo at May 8, 2013 2:00 AM

why dont my comments ever post...

Comment #21 - Posted by: Sean at May 8, 2013 2:08 AM

M/47/180

6:49

Comment #22 - Posted by: Cosmo at May 8, 2013 2:25 AM

M/22/185/5'7"
6:12

Comment #23 - Posted by: Ethan at May 8, 2013 2:59 AM

Guys to scale checkout the FAQ or just choose something else. HSPU is pushing right? So work push-ups instead if need be. Or put your feet up onto a box, work some wall walks if being upside down is the issue. Either way just be sure to have fun. Don't miss the point by trying to find exact substitutions. -T

Comment #24 - Posted by: Todd at May 8, 2013 3:01 AM

I need a pullup bar in my garage gym.

Comment #25 - Posted by: Eric at May 8, 2013 3:24 AM

2:28 as Rx'd

Comment #26 - Posted by: Ndaddy at May 8, 2013 3:33 AM

9:36
1 abmat for hspu

Comment #27 - Posted by: DPL at May 8, 2013 3:42 AM

3:47 Pull ups unbroken
HSPU's 16-5, 8-7, 6-3

Strength portion Squat 235-6, 295-4, 305-2
Working towards 330 by end of school year.

M 35, 165lbs

Comment #28 - Posted by: Zak at May 8, 2013 4:08 AM

Think I'll sub ring push-ups for HSPU.

Comment #29 - Posted by: Matt at May 8, 2013 4:39 AM

5:18

21, 21, 9-6, 15, 5-4, 9

I felt like i Gassed out after half through the second round of HSPUs, made great time for the first round at under a minute then i felt like Khalipa lol. Started the zone paleo and loving the results and gains highly suggest switching your diet.

Comment #30 - Posted by: Mario at May 8, 2013 4:46 AM

M/45/5'11"/200

21-15-9

Push-ups with feet on 24" box
Pull-ups

7:23

Comment #31 - Posted by: nutfam at May 8, 2013 4:48 AM

"Fran-stands"

21-15-9
HSPUs, kipping to 1 Abmat
Pull-ups, kipping

15:12

Comment #32 - Posted by: Joe Northside m/34/70"/200 at May 8, 2013 5:05 AM

11:53 m/26/220/6 Kipling hspu

Comment #33 - Posted by: dieterb at May 8, 2013 5:29 AM

8:28

Comment #34 - Posted by: BW at May 8, 2013 5:50 AM

M/22/6'2/184

8.49 - Rx'd

Comment #35 - Posted by: JDLGB at May 8, 2013 6:01 AM

Strict Handstand Push Ups to a deficit of 6 inches
Pull Ups
7:27

Comment #36 - Posted by: Jack Egan at May 8, 2013 6:04 AM

M/41/5'11"/206

15-12-9-6-3 reps of:
Hand-release pushups.
Beginner pullups.

6:04

Comment #37 - Posted by: Jose-Luis Morales at May 8, 2013 6:06 AM

Oh and yesterday I did the overhead press, push press and push jerk wod from like a week ago

Comment #38 - Posted by: Jack Egan at May 8, 2013 6:06 AM

First RX'D WOD. M/46/220

5:40

HSPU 21, 9/6, 6/3
Pull up unbroken

Comment #39 - Posted by: David at May 8, 2013 6:08 AM

M/37/6'0/210

4:40

HSPU fully extended, toes against the wall

Comment #40 - Posted by: Nathan at May 8, 2013 6:15 AM

F/42/5'6"/140

band-assist HSPU to abmat--not ever pretty or easy

15:24

Comment #41 - Posted by: mom to five at May 8, 2013 6:38 AM

M/31/182/78
14:24
Hspu 21-15-9
Pull up 21-15-9 kiipping

Comment #42 - Posted by: Kim at May 8, 2013 6:47 AM

10:27........

Comment #43 - Posted by: MÜR at May 8, 2013 6:54 AM

Rx'd - 3:25

Comment #44 - Posted by: Townsend m/30/5'8"/138 at May 8, 2013 6:54 AM

3:37
used rings for pull ups

Comment #45 - Posted by: M/36/175/5'11" at May 8, 2013 6:55 AM

Praus

13 min 52 sec

Comment #46 - Posted by: Praus at May 8, 2013 7:01 AM

Cfwu x2

12-9-6 reps for time of:
Handstand push-ups feet at shoulder height
Pull-ups

7:34

Comment #47 - Posted by: Rbst 37m 5'10 185 at May 8, 2013 7:04 AM

7:30 hspu feet on 24" box kipping pu.

Comment #48 - Posted by: jverbus at May 8, 2013 7:26 AM

Hi, I am going down to Rogue Fitness in Columbus this weekend for the two day L-1 cert. (very excited) and I was hoping some of you who have done this could give me any ideas or tips to prepare more sufficiently outside of what they tell you in the emails. Thanks and any advice is appreciated!

Comment #49 - Posted by: Mark D at May 8, 2013 7:30 AM

M/23/5'11"/185

6:57.5 RX'd

strict HSPUs. I was wondering when HQ was going to combine Fran and Diane. 21-15-9, 95# thrusters and 225# DL for tomorrow?

Comment #50 - Posted by: Miles Forks at May 8, 2013 7:44 AM

F/51/5'6/120
6:15
Hspu feet up 48 inches
Ring rows
Did pull ups before
Doing the recon pull up program not sure hoe to mix it in
Up to 34 pull ups now

Comment #51 - Posted by: D.S. at May 8, 2013 7:45 AM

6:16
Shoulder endurance was not there today.

Comment #52 - Posted by: JTJ/M/29/160 at May 8, 2013 7:46 AM

11:33... slow, but RX :)
Learn to use the HSPU kip! It helps so much!

Comment #53 - Posted by: Gabriel at May 8, 2013 7:47 AM

11:33

Comment #54 - Posted by: Gabriel at May 8, 2013 7:48 AM

Rx'd

11:07

Comment #55 - Posted by: Alex M/22/6'0"/181 at May 8, 2013 7:48 AM

M/42/6'/200

7.14

feet on 4' bar for hspu

Comment #56 - Posted by: marc at May 8, 2013 7:51 AM

#48 Mark D, Just read through the material. They do such a good job covering everything you shouldn't need much prep. Have fun.

Comment #57 - Posted by: Tim at May 8, 2013 7:55 AM

3:10 rx'd

f/37/5'0"/108

Comment #58 - Posted by: Nyree at May 8, 2013 7:58 AM

3:20 RX'd

M/40/5'7"/140lbs

Comment #59 - Posted by: Greg at May 8, 2013 8:00 AM

F/25/5'5"/145

7:52
Used a box instead of hspu.

Comment #60 - Posted by: Danielle at May 8, 2013 8:04 AM

12:00

Comment #61 - Posted by: Anthony D at May 8, 2013 8:05 AM

As rx'd 5:13.

Comment #62 - Posted by: Kurt M/39/185 at May 8, 2013 8:07 AM

@ 16:22

21-15-9 reps for time of:
45Kg barbell push press
Pull-ups

Comment #63 - Posted by: mohamed at May 8, 2013 8:16 AM

84 seconds RX

Comment #64 - Posted by: Brandon T at May 8, 2013 8:21 AM

F/43/5'5/135
@7:42
HSPU against fence, got head halfway to ground (gettin' there)
Pull-ups using 2 bands, which is 60lbs. less body weight

Ran 4.3 miles before the WOD

Comment #65 - Posted by: GBelle at May 8, 2013 8:23 AM

Chicago Kids cert may 4/5
I am very thankful to have participated in the Kids cert. this past weekend
The trainers were and are very inspirational as I feel empowered to teach the youth the wonders of CrossFit
To all the Kids cert staff.

Thank you

Nic McCollum

Comment #66 - Posted by: Nic McCollum at May 8, 2013 8:35 AM

2:46

Comment #67 - Posted by: Fredrik m/38/176/75 at May 8, 2013 8:39 AM

m/210/40/6' 27 min pike press weighted vest 20#

Comment #68 - Posted by: noah at May 8, 2013 8:48 AM

@63 84 seconds...holy crap good job.

I'm about to do this WOD in about an hour and since I absolutely suck at HSPU (inverting 230 lbs from my legs to arms kills me everytime) I got a feeling I'll easily surpass 10 minutes. Either way I don't plan on scaling no matter how long it takes me...everyone starts somewhere.

Comment #69 - Posted by: FB at May 8, 2013 8:50 AM

7:32
Pullups unbroken
Hspu to 2 abmats

Comment #70 - Posted by: Johnh 45/205 at May 8, 2013 8:59 AM

F 35yo, 5'5", 130lbs
Complete in 10:13

Shoulders are gonna be sore tomorrow!

Comment #71 - Posted by: Gemma at May 8, 2013 9:13 AM

Feet on box HSPU
Pull ups as RX’d

7:37

Comment #72 - Posted by: murphinator - M/5'10"/185/38 at May 8, 2013 9:29 AM

4:34 Rx'd

HSPU strict, full ROM

Set of 21 unbroken both exercises; 15 & 9 broken on both.

Comment #73 - Posted by: Bill M. m/48/5'3"/135 at May 8, 2013 9:35 AM

3 Mile Run..
21:03
Then
21-15-9
PullUps
PushUps
5:02
Good Workout

Comment #74 - Posted by: dyagg at May 8, 2013 9:40 AM

21-15-9 reps for time of:
Handstand push-ups, with feet on a bar overhead
Pull-ups

Carole 4:48
Kevin 4:12

Comment #75 - Posted by: Kevin C. (M/54/5'11"/178) at May 8, 2013 9:48 AM

9:11

Comment #76 - Posted by: Manchild at May 8, 2013 9:49 AM

Rx'd 9:19
Did 100 sdhp plus cleans 185x5 135 x5

Comment #77 - Posted by: Jason at May 8, 2013 9:52 AM

Great Rx time Bill!

Comment #78 - Posted by: Kevin C. (M/54/5'11"/178) at May 8, 2013 9:54 AM

Kevin C. -- thanks, and excellent work by you and Carole too! I hadn't noticed you posting times for her in a while, and I was wondering if she was still training with you.

Comment #79 - Posted by: Bill M. m/48/5'3"/135 at May 8, 2013 10:00 AM

21-15-9
2:15 rx'd

Comment #80 - Posted by: Brigham Taylor at May 8, 2013 10:02 AM

4:55

Comment #81 - Posted by: Zach m/27/5'9"/180 at May 8, 2013 10:07 AM

5:59

Comment #82 - Posted by: Jf at May 8, 2013 10:12 AM

WOW, this is a WOD that I programmed for myself during my last deployment to Afghanistan. Will NOT do it again as it sucked then, and will likely suck now, LOL.

Comment #83 - Posted by: alao at May 8, 2013 10:20 AM

m/26/5'8/162

10:30

Need to work on my handstand push-ups.

Comment #84 - Posted by: Cooper at May 8, 2013 10:20 AM

45/m/176cm/74kg

As rx'd

8:02

strict pull-ups

12/5/4-15/6
6/5/4-11/4
5/4-9

Comment #85 - Posted by: Memuc at May 8, 2013 10:47 AM

31/m/6'2/208
5:30
Pull ups done on rings

Comment #86 - Posted by: Ray at May 8, 2013 11:00 AM

8:17. Used strict 95lb sh. Press for hspu

Comment #87 - Posted by: ScottMacArthur at May 8, 2013 11:01 AM

5:37 (1.5 pad on HSPUs)

100 sit ups - 2:58 (PR)

M/52/193lb

Comment #88 - Posted by: Mazz at May 8, 2013 11:22 AM

2013-05-08: 4:29. Abmat(1:10,1:37,1:41)

Comment #89 - Posted by: gs at May 8, 2013 11:23 AM

M 38/5'7"/131

As rx'd: 5:24

Comment #90 - Posted by: Dan at May 8, 2013 11:25 AM

Bill- Carole is still training hard. She just often trains at a different time of day, and programs her own workout most of the time.

We actually worked out together today, for a change!

Thanks for noticing.

Comment #91 - Posted by: Kevin C. (M/54/5'11"/178) at May 8, 2013 11:27 AM

Great video and best of luck!

Curious as to how many eggs she was making and how they were cooked/prepared/consumed?

Comment #92 - Posted by: Mike T. at May 8, 2013 11:33 AM

31/m/6'2/208
5:30
Pull ups done on rings

Comment #93 - Posted by: Ray at May 8, 2013 11:50 AM

As Rx'd
5:52

Comment #94 - Posted by: Hooper at May 8, 2013 11:54 AM

M/25/172/5'9"

Subbed feet on box for HSPU

5 min flat

Comment #95 - Posted by: TVis at May 8, 2013 11:58 AM

Many thanks to the CFK staff, and CF chicago for putting together such a informative and FUN seminar (May 4-5). I cant wait to put all the new knowledge to good use.

Comment #96 - Posted by: Jason P at May 8, 2013 12:19 PM

2.03 min rxd

Comment #97 - Posted by: walde at May 8, 2013 12:23 PM

Subbed 2x pike push-ups for 1 handstand push-up.

Comment #98 - Posted by: William at May 8, 2013 12:23 PM

Felt good about this until I saw the other times, did 9:17 with real pull-ups-no inverted rows. Different ballgame. Decided to be happy because I actually did the pull ups mostly.

Comment #99 - Posted by: John at May 8, 2013 12:26 PM

8:01...be a lot better if i didnt have to do my pullups on a smith machine lol

Comment #100 - Posted by: Nunzi17 at May 8, 2013 12:30 PM

3:13 RX

First time posting keep up the hard work all. Youre my motivation.

M/26/66"/185 lbs

Comment #101 - Posted by: B.A.M at May 8, 2013 12:31 PM

6:12

Comment #102 - Posted by: Nicholas (M/28/5'10"/175) at May 8, 2013 12:36 PM

4:43
kippin pull ups

Comment #103 - Posted by: Marty at May 8, 2013 12:51 PM

13:30

Subd hspu for strict presses 65#

Comment #104 - Posted by: Jordan at May 8, 2013 12:51 PM

4:24 assisted HSPU

Comment #105 - Posted by: MaxBLACK at May 8, 2013 12:54 PM

7:42
used bands on the pull-ups
got head halfway down to ground on HSPU
F/43/5'5/135

Comment #106 - Posted by: GBelle at May 8, 2013 12:55 PM

M/30/5'10"/185
15:08

Comment #107 - Posted by: Roscoe at May 8, 2013 1:13 PM

21-15-9
Hand stand push-ups
DEAD hang pull ups

5:16

M/29/5'11"/180

Comment #108 - Posted by: Kevin at May 8, 2013 1:21 PM

m/25/6'/190
rx'd 17:05
really need to learn how to kip the HSPU they killed my time

Comment #109 - Posted by: Ryan Rankin at May 8, 2013 1:24 PM

7:01 but I had to sub handstand push-ups for extreme incline pushups

Comment #110 - Posted by: Mack at May 8, 2013 1:25 PM

4:08 rx'd. Good workout. Short but sweet!

Comment #111 - Posted by: Drj311 at May 8, 2013 1:28 PM

21-15-9 reps for time of:
Handstand push-ups
Pull-ups
2 abmat hspu 24:15

Comment #112 - Posted by: ccraft at May 8, 2013 1:28 PM

omg I want some bumper plates- that looks fun.

Comment #113 - Posted by: ddm at May 8, 2013 1:36 PM

M/5'8/165
6:49

Comment #114 - Posted by: nelsmich at May 8, 2013 1:47 PM

m/43/164

2:10 as rx'd

Comment #115 - Posted by: Seth H. at May 8, 2013 1:59 PM

Read this last night, and I must have been half-crazy, but I swear it said "Ring dips" instead of "Pull-ups."

My triceps & shoulders wish I had seen this sooner.

:/

Comment #116 - Posted by: patchkey m/29/155/5'9" at May 8, 2013 2:13 PM

4:01 flat. nice...

Comment #117 - Posted by: Dan at May 8, 2013 2:13 PM

Age-16 Male Weight-185lbs

4:52Rx'd

Man my HSPUs went bad xP

Comment #118 - Posted by: Frank Mayhew at May 8, 2013 2:17 PM

2:14 as rx'd

Comment #119 - Posted by: Ryan33 at May 8, 2013 2:25 PM

F/42/127/5'9"

9:11 yuck. Did first set HSPU on the wall. Moved to box for last two sets.

Comment #120 - Posted by: Trina at May 8, 2013 2:29 PM

3:30 RX'd

24/M/180lbs/5'6"

Comment #121 - Posted by: Chase K. at May 8, 2013 2:30 PM

14.20
modified: 15-10-5 for hspu
rx'd for pullups

Comment #122 - Posted by: TimC at May 8, 2013 2:32 PM

2:45 Rx
24/M/180/69"

Comment #123 - Posted by: bryan flores at May 8, 2013 2:33 PM

"Han" as rx:
HSPU: 21-15-9
PU: 21-15-9
7:19

Comment #124 - Posted by: Harpo m/45/5'7"/145 at May 8, 2013 2:35 PM

Only my 2nd WOD.
In my work clothes...

21-15-9-3
(I added the 3 at the end)

15:10

Comment #125 - Posted by: Marc R at May 8, 2013 2:39 PM

30/m/6'0" 175lbs

3rd day of crossfit... 6:18... Fell down probably 30 times attempting HSPUs... Had to modify. I suck at pull ups

Comment #126 - Posted by: Snake at May 8, 2013 2:44 PM

M/29/6'5"/260

RX'd 6:13

Comment #127 - Posted by: Vach at May 8, 2013 2:49 PM

6:04 rx

Comment #128 - Posted by: Agustin Depasquali at May 8, 2013 2:51 PM

4:52 1" garden kneeler under head for hspu.

Comment #129 - Posted by: jack m/31/5'11/165 at May 8, 2013 2:55 PM

probably 20 min rx'd lol

did my first set of hspu and instant bloody nose .. whoops

Comment #130 - Posted by: Andrew T at May 8, 2013 3:07 PM

3:26sec rx

Comment #131 - Posted by: Steve at May 8, 2013 3:23 PM

M/36/5'4"/143lbs
As RX'd
1:44

Comment #132 - Posted by: Matt Burritt at May 8, 2013 3:25 PM

M/32/200/72

Rx'd

4:43

Comment #133 - Posted by: SeanP at May 8, 2013 3:36 PM

13:11, 2 black band hspu, 2 grey band pullup.
hspu 13, 4, 3, 1
pullup 16, 5
hspu 8, 4, 3
pullup 9,6
hspu 5, 4
pullup 6, 3

Comment #134 - Posted by: Elliott Harding at May 8, 2013 3:40 PM

43/m/185
as rx'd

11:12

Comment #135 - Posted by: JackM at May 8, 2013 4:08 PM

12:45 rx'd

Comment #136 - Posted by: Dan at May 8, 2013 4:29 PM

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

Rx'd
6:33 - (pull up unbroken)

Comment #137 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 8, 2013 4:29 PM

Head to Abmat on HSPU

14:26

Comment #138 - Posted by: Beaux at May 8, 2013 4:36 PM

7:30 min.

Comment #139 - Posted by: Manuel at May 8, 2013 4:44 PM

1:48 as Rx'd.

Got a little inspiration from Dan Bailey's Diane HSPU's.

Comment #140 - Posted by: Jordan at May 8, 2013 4:45 PM

Thoughts on the other half of this being:
21-15-9
225# deadlift
95# thruster

lol.

Comment #141 - Posted by: Adam at May 8, 2013 4:53 PM

Couldn't help myself did regional workout.
Partitioned the exercises different. Pullups not chest to bar rest rxd. Killer wod for sure.

10 rounds-
10 wall ball 20 pd
10 pullups
10 pistols
10 snatched 70 pd barbell

26:30

Comment #142 - Posted by: hollyhog at May 8, 2013 4:54 PM

Is a WOD of this duration considered a met-con?
I scaled it, beginner pullups, parallette pushups with feet on a bench.
7:47

Comment #143 - Posted by: Sandy at May 8, 2013 5:02 PM

9:11

First set HSPU against wall. Last two on box.

F/42/127/5'9"

Comment #144 - Posted by: Trina at May 8, 2013 5:21 PM

10:53 rx

Comment #145 - Posted by: Mike Bunce M/25/205/5'10'' at May 8, 2013 6:00 PM

4:49
male/165lbs/5'8"/19 years old

Comment #146 - Posted by: Jake Lakes at May 8, 2013 6:01 PM

M/44/185

As rx'd:

4:45

More better faster

Comment #147 - Posted by: Marty at May 8, 2013 6:01 PM

M/50/5'5"/147#

3:23 Rx'd

Comment #148 - Posted by: Kona Cole at May 8, 2013 6:08 PM

6:33

Comment #149 - Posted by: abh f/27/5'5/130 at May 8, 2013 6:12 PM

7:50

Comment #150 - Posted by: Andres at May 8, 2013 6:13 PM

I couldn't do HSPU's, so I used a block, and I did the first 30 pullups without assist, then the last 15 with 55# assist.

10:12

Comment #151 - Posted by: Tyler at May 8, 2013 6:26 PM

subbed assisted HSPU (heel on bar)

5:30

Comment #152 - Posted by: ScooteR at May 8, 2013 6:32 PM

4:26

Hspu assisted

Comment #153 - Posted by: Ramsey at May 8, 2013 6:32 PM

M/20/6'2/180

Can't do handstand pushups, so I did 95 lb military press instead.

10-minutes

Comment #154 - Posted by: Ted at May 8, 2013 6:33 PM

7:18

Not full range HSPUs.

Comment #155 - Posted by: Sinal M/34/5'9"/216 at May 8, 2013 6:33 PM

7:18

Not full range HSPU's.

Comment #156 - Posted by: Sinal M/34/5'9"/216 at May 8, 2013 6:34 PM

HSPU a foot supported at a height of 1.20 m
pullups jump head bar 33 cm
8:26

Comment #157 - Posted by: lucio1928,M/41/184cm/96kg at May 8, 2013 6:58 PM

M/47/187lbs/6'0"

4:23

Comment #158 - Posted by: DLW at May 8, 2013 7:02 PM

m/28/177lbs

6:01

Rx'd

Comment #159 - Posted by: brandon keys at May 8, 2013 7:03 PM

31/m/6'2/208
5:30
Pull ups done on rings

Comment #160 - Posted by: Ray at May 8, 2013 7:53 PM

6:22 as rx'd

Comment #161 - Posted by: phill 37°21'41"N 118°23'43"W at May 8, 2013 8:02 PM

11:32... Did deficit hspu

Comment #162 - Posted by: John at May 8, 2013 8:16 PM

11:32... Did deficit hspu

Comment #163 - Posted by: John at May 8, 2013 8:17 PM

2:38 rxd

Comment #164 - Posted by: Jake Kiddoo at May 8, 2013 8:42 PM

Sub pike press with feet on bench for handstand push-ups. Kipping pull-ups.

5:02

Comment #165 - Posted by: Pond m/33/74/195 at May 8, 2013 8:43 PM

30 MU's
6:22

Comment #166 - Posted by: B. Rhaly at May 8, 2013 8:57 PM

what is rx'd and are pull ups harder or easier on rings compared to bar?

Comment #167 - Posted by: joe at May 8, 2013 9:03 PM

3:46 rx

Comment #168 - Posted by: Matt m/30/165/5'9 at May 8, 2013 9:35 PM

Did some squatting instead:

sets of 10 back squats 65#, 85#; sets of 20 bs 110#, 95#

8# supination, pronation 10s. x 10 each (PT for right biceps repair)

Comment #169 - Posted by: matt h 51 180# 3.9.11 at May 8, 2013 10:05 PM

@joe #167:

Rx'd means the workout was done as prescribed. No scaling or substitutions.

Rings are generally more difficult because more core stabilization must take place.

Comment #170 - Posted by: G at May 8, 2013 10:27 PM

21-15-9 reps for time of:
Handstand push-ups (sub'd 35# kb standing presses)
Pull-ups
9808=4:05

21-15-9 reps for time of:
Handstand push-ups (sub'd 44# kb standing presses)
Pull-ups
9607=2:30

Comment #171 - Posted by: scfd1_9607 at May 8, 2013 10:30 PM

male, 40 yo, 151#, 68"

time: 6:25

Comment #172 - Posted by: Karl at May 8, 2013 11:36 PM

SWOD
Kettlebell Snatches: 20, 24 & 32kilo
Barbell Push Press’s
M/55/6’/210
Être prêt

Comment #173 - Posted by: Pete In Sun City at May 8, 2013 11:59 PM

6:00

Scaled HSPUs to very, very shallow

Comment #174 - Posted by: Brett (24/M/188cm/77kg) at May 9, 2013 12:12 AM

2:47

Comment #175 - Posted by: miguel alberti at May 9, 2013 12:25 AM

6:19
HSPU broken
PULL-UPS unbroken

Comment #176 - Posted by: ART/M/44/5'5"/150 at May 9, 2013 2:51 AM

M/32/5'9"/165

rx'd

8:46

Mark

Comment #177 - Posted by: Mark at May 9, 2013 5:29 AM

M/34/5'7"/196lbs.

As Rx'd 06:38

COP DPC-A, Afghanistan

Comment #178 - Posted by: Kris at May 9, 2013 5:34 AM

3:54
Kipping pullups

Comment #179 - Posted by: Jrl m/29/5'8/160 at May 9, 2013 5:46 AM

scaled to feet elevated L push ups

4:58

Comment #180 - Posted by: DLong (M/37/5'10"/185) at May 9, 2013 6:04 AM

as rx'd

11:30

Comment #181 - Posted by: Saam at May 9, 2013 6:07 AM

M/26/245

9:01

Used band on the pull-ups and wasn't able to get full range of motion on the HSPU's but was just happy that I could do them.

Comment #182 - Posted by: Kevin at May 9, 2013 6:15 AM

5.09 as Rx'd

23/m/5'11"/175

Comment #183 - Posted by: Logan S at May 9, 2013 6:17 AM

M/32/5'9"/165

rx'd

5:47

(re-do from post #177) I got my time mixed up from my WOD on Wednesday

Mark

Comment #184 - Posted by: Mark at May 9, 2013 6:20 AM

8:30 with in a strict way but my HSPU sucks hard :D
i can't touch my head on the floor.

Comment #185 - Posted by: Sebastien at May 9, 2013 6:36 AM

4:31 as rx'd
PUs- unbroken
HSPUs- 21/5-5-5/5-4

Comment #186 - Posted by: MAGNUS M/27/5'8/160 at May 9, 2013 7:03 AM

7:20
Combo of wall-facing HSPU and HSPU w/ feet on bar on squat rack

Comment #187 - Posted by: Jim R. M/50/5'8"/160 at May 9, 2013 7:05 AM

7.21 tough workout abs were already killing before working out and ring dips did me no favours lol ;)

Comment #188 - Posted by: Nigel O'Connor at May 9, 2013 7:10 AM

M/24/5'10"/175

5:44 rx'd

Comment #189 - Posted by: T. Swihart at May 9, 2013 8:29 AM

M/22/5'9"/170

4:58

Comment #190 - Posted by: Danny O at May 9, 2013 8:39 AM

27/m/170. 3:48 blew it the last 9 HSPU but still a decent time

Comment #191 - Posted by: Dmorales at May 9, 2013 8:57 AM

3:22 Rx'd

Comment #192 - Posted by: Roman C. at May 9, 2013 9:46 AM

4:55

Comment #193 - Posted by: Pacers at May 9, 2013 9:58 AM

Daniel today!

me - 18:53

Nephew - 19:16

Comment #194 - Posted by: E B at May 9, 2013 10:13 AM

4:15 rx'd

Comment #195 - Posted by: Josh M/20/5'6"/189 at May 9, 2013 12:03 PM

M/ 39/ 135 lbs/ 5'-6"
As Rx: 3:08
I probably could have gone a little bit faster. I did all PUs unbroken and butterfly. I did the first set of HSPUs in 15+6, second set in 12+3 and the last set 8+1. I started to Kip on the HSPUs after about 6 or 8 on the second set. I went to them just to allow me to keep pushing the pace.
I was pretty winded and upper body was a bit tight and spent, but not that bad.
POST WOD:
I started doing box jumps for about 15 reps on 24"
Then I started to make them into High Box Jumps WITH rebounding until I got the height ot about 36" then I started doing just singles.
After my second round of box jumps I started doing couplets of: Box Jumps and then right into KB (in my case dumbell) swings overhead. I was using a 45 lb to start then continuously used the 60 lb dumbell. After I switched to the 60 lb DB, then I changed and made it a triplet of:
8-10 Box Jumps, 8-10 DB swings (60 lbs), DUs (about 30-40)
I would take a couple minutes break between rounds.
I think I did PR on the Box Jumps to a height of about: 44" I was jumping well and with confidence.

Comment #196 - Posted by: Anton at May 9, 2013 12:07 PM

As rx'd, 3:12.

Fun - think I could have gone sub-3 if I had been fresh. These are definitely the faster and less taxing two movements in Diane/Fran. Comparing to the Deadlift/Thruster WOD from last fall - that one took a minute and a half longer and hurt quite a bit more. I broke the HSPUs 15-6 / 10-5 / 5-4. I think I could have gone unbroken on the first set, but I was concerned with my stamina, and didn't want to get stuck later on. Unbroken pull-ups - they have felt really good lately. This almost makes me want to give Fran a go. Almost.

Comment #197 - Posted by: Mel 40/m/5'10"/175 at May 9, 2013 12:26 PM

36:01

Comment #198 - Posted by: myles456 at May 9, 2013 1:36 PM

8:31

Comment #199 - Posted by: Mike Vinson/M/45/5'8/212 at May 9, 2013 2:45 PM

One ab mat and wall assisted HSPU

6:58

Comment #200 - Posted by: vince_s at May 9, 2013 3:04 PM


7:20

Comment #201 - Posted by: Vinny at May 9, 2013 4:06 PM

4:15

Comment #202 - Posted by: Tony Popoca at May 9, 2013 4:17 PM

M/31/5,8/190

5:31 rx'd

Comment #203 - Posted by: david rochon at May 9, 2013 4:36 PM

36/M/6'/190
16:04 as RXd

Comment #204 - Posted by: tbswitze at May 9, 2013 4:37 PM

M / 44 / 74.5 / 235

6:24
hspu done w/feet on 4' box
pull-ups as rxed

Then "nancy" in 28:42 @ rxed

I'm whupped

Comment #205 - Posted by: TractoR76 at May 9, 2013 4:44 PM

6:29

Comment #206 - Posted by: Edwards M/16/5'11/175 at May 9, 2013 6:27 PM

1:36 rx'd

Comment #207 - Posted by: Syd at May 9, 2013 8:47 PM

HSPU done with feet on box
5:00 exact

Comment #208 - Posted by: jbob at May 9, 2013 9:37 PM

Was able to do only six strict handstand pushups. Subbed 95lb shoulder press for the remainder. 9:15.

Comment #209 - Posted by: Nikko M/26/6'2/178 at May 9, 2013 10:00 PM

3:32 RX
Afghanistan

Comment #210 - Posted by: M.small at May 9, 2013 11:07 PM

as rx'd
8:36

Comment #211 - Posted by: sebastian at May 10, 2013 5:01 AM

1:36 rx'd
M/35/6'/220
First time posting, just getting into crossfit. I'm a wrestling coach, did this with my kids today. 2 of them went sub 2 minutes rx'd.

Comment #212 - Posted by: Syd at May 10, 2013 5:23 AM

m/40/6/190
Half mile run for warmup along with light stretching

WOD modified with feet on squat bar
3:25

Closed with a half mile run

Comment #213 - Posted by: Jeremy A. Olive at May 10, 2013 9:13 AM

Completed thurs
feet on rack for push ups

4:55

Laura f/50/5'7/155

Comment #214 - Posted by: power-girl at May 10, 2013 10:24 AM

Glad to have made the Crossfit Picture board bent over eating a sandwich while Nick Pappas crushes a regional caliber workout. Good luck to all competitors heading into Regionals weeks, happy training

Comment #215 - Posted by: Yeti at May 10, 2013 1:42 PM

Only did 21-4 before I crapped out on the HSPUs.

Comment #216 - Posted by: Alton 33yo/M/5'11"/175lbs at May 10, 2013 3:53 PM

7:09 as rx'd.

1k row wu 3:59. abmat x20 after. 1st pull up set unbroken.

Comment #217 - Posted by: kevin o at May 10, 2013 5:22 PM

9:13

Comment #218 - Posted by: SF at May 10, 2013 5:45 PM

11:45 Rx'd

Comment #219 - Posted by: indo chris m/36/6'1/190 at May 11, 2013 12:16 AM

Frianne

Comment #220 - Posted by: Wool2 at May 11, 2013 7:01 AM

M/30/180cm/74kg

Back squat 5x5
100,110,110,110,105 kg

130508

21-15-9 reps for time of:
Handstand push-ups
Pull-ups

8:54

Comment #221 - Posted by: ukr17 at May 11, 2013 8:46 AM

11:43, strict form on both.
M/32/5'7"/155

Comment #222 - Posted by: Gator228 at May 11, 2013 10:29 AM

9:55

Comment #223 - Posted by: Jason Crocker at May 12, 2013 3:28 PM

10:37

Comment #224 - Posted by: miked at May 13, 2013 6:17 AM

M/35/6'3"/200

11:24... I heart HSPUs pause not.

Comment #225 - Posted by: Ben S at May 13, 2013 8:11 AM

13:01. Kipping HSPUs.

Comment #226 - Posted by: Xman at May 13, 2013 8:28 AM

m/34/5'8/190

3:29 AsRx

Comment #227 - Posted by: Northcup at May 13, 2013 2:12 PM

M/24/5'10/196 @ 4:34. Really enjoyed this workout, did some cleans after, 5x10.

Comment #228 - Posted by: Abraham Ponce at May 13, 2013 7:46 PM

3.56 asrx

Comment #229 - Posted by: Nathan m/165#/1979/ since 2008 - at May 13, 2013 8:26 PM

7:42

Comment #230 - Posted by: Ukkrew at May 14, 2013 9:39 AM

7:30

Comment #231 - Posted by: James M/30/5'7"/155 at May 14, 2013 10:34 AM

9.37 with strict hspu

Comment #232 - Posted by: wescampo at May 14, 2013 3:39 PM

M/32/165/69"

7:05

Comment #233 - Posted by: Ryan S at May 15, 2013 6:36 AM

RX'd: 3:50

Comment #234 - Posted by: Graig/M/33/5'9"/185 at May 15, 2013 9:02 AM

3:48

Better HSPU'S next time

Comment #235 - Posted by: MikeyPaul at May 15, 2013 4:34 PM

I didn't time myself...I suck at HSPU (all HSPU, very slow with 2 Abmats). But all pull ups were unbroken

Comment #236 - Posted by: Adhish Chhabra at May 17, 2013 2:18 AM

5:39 (subbed elevated push-ups on 24 inch box for HSPU)

Comment #237 - Posted by: Rob S at May 17, 2013 11:49 AM

5:52 rxd
Strict hSPu
Bfkp

Comment #238 - Posted by: Jeff Chalfant 34/180/5'10" at May 17, 2013 4:14 PM

m/39/5'9/179
Done after C&J WOD.
6:07

Comment #239 - Posted by: jrm at May 19, 2013 6:30 PM

M/33/5'7"/168
8:50

Comment #240 - Posted by: Mark S. at May 20, 2013 8:31 AM

rx'd
11:57

Comment #241 - Posted by: illis 32/M/190/5'9 at May 20, 2013 1:08 PM

7:06 rx'd

PU's unbroken, HSPU broken

Comment #242 - Posted by: clark at May 20, 2013 1:16 PM

Rx 8:15
M/29/165/5'9
Cambridge wi

Comment #243 - Posted by: M clems at May 21, 2013 1:20 PM

As rx'd 8:32

Comment #244 - Posted by: Casey Ray at May 21, 2013 7:21 PM

10:06 as rx'd

HSPU to abmat.

Comment #245 - Posted by: Ronnieboy M/50/5'9"/185 at May 24, 2013 4:30 PM

2:14 rxd

Comment #246 - Posted by: Ryan M/19/5'6"/140 at May 24, 2013 8:02 PM

6'10"

Comment #247 - Posted by: RAD at May 24, 2013 8:50 PM

Hspu and pull ups 21-15-9 4:23
Then
21-15-9 push ups paired with
100-50-25 of double unders 4:14

Comment #248 - Posted by: Troy at May 25, 2013 3:26 PM

Warm up:
EMOM for 5min - 30 double unders
3 Rounds of
Samsung stretch
10squats
10push-ups
10sit-ups
10supermans

WOD:
21-15-9
Handstand push-ups
Pull-ups
9:21 rx'd

Warm down:
EMOM for 5min - 30 double unders

Comment #249 - Posted by: vic* at May 25, 2013 10:53 PM

as rx'd 67" 145lb
3:05

Comment #250 - Posted by: jr at May 27, 2013 10:47 PM

m/42/183

7:58

Toes over smith bar, but minimal assist.

Comment #251 - Posted by: Scott Andresen at May 28, 2013 8:42 AM

Solid short workout. Got all the pull-ups unbroken, rested as long as I had to on the HSPU.

4:50 RX'd

Comment #252 - Posted by: Jason H. M/23/5'8"/149lbs at May 28, 2013 9:35 AM

52/m/186

subbed 135# pp for hspu. 12:17

Comment #253 - Posted by: denob at May 28, 2013 3:36 PM

as rxd @ CF Change

9:50

Comment #254 - Posted by: Ferb 180# at May 28, 2013 7:02 PM

hspu with toes on smith machine
strict chin ups

10:54

m/42/5'8/240

Comment #255 - Posted by: phat boi at June 4, 2013 1:38 PM

I know that it's a sprint, not crawling, but bench press (dumbbells) just killed my chest, so HDPU was as hard as hell.

Pull-ups w/o kipping

18:44

Comment #256 - Posted by: Antonio at June 7, 2013 8:56 AM

CrossFit: Forging Elite Fitness: Wednesday 130508
fake oakleys http://cheapoakleysunglasses.xevi.us/

Comment #257 - Posted by: fake oakleys at November 14, 2013 4:28 PM

CFWUx1
9:05

Comment #258 - Posted by: Doug at February 12, 2014 12:31 PM
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