June 21, 2013

Friday 130621

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Post time to comments.

Compare to 090919.

ChrisPlentus_broadjump_TH.jpg

Enlarge image

Kolby Stein.


"Rich Froning: Getting Recognized" - [video]

Posted by Pukie at June 21, 2013 5:00 PM
Comments

All self-proclaimed newbies: if you look at the elements
and rep schemes of the past few weeks you can see the
rhythm/method of CF programming. I use these weeks as good examples to explain CF prgramming to the sceptic or new CF'er.

Comment #1 - Posted by: Drew at June 20, 2013 5:12 PM

Well tomorrow will be a fun day by the looks of it. Def going to be using the weight assisted pull up machine. Good luck to all.

Comment #2 - Posted by: Kyle Griffioen at June 20, 2013 5:27 PM

Thata boy Kolby!

Comment #3 - Posted by: bussom at June 20, 2013 5:40 PM

My weakness. This ones gonna take a year.

Comment #4 - Posted by: hollyhog at June 20, 2013 5:43 PM

I am not sure what to do for this WOD. Can someone explain it? Are we suppose to do 21-18-15-12-9-6 of:
Handstand push-ups
L-Pull-ups

Then 3 rep round of Handstand push-ups and l-pull ups?

Comment #5 - Posted by: Chris at June 20, 2013 5:58 PM

what exercise are we supposed to be doing for the 21-18-15-12-9-6 bit?

"3 rep rounds of:
Handstand push-ups
L-Pull-ups" is straight forward enough but I see nothing posted for the first part of this WOD

Comment #6 - Posted by: justin at June 20, 2013 6:03 PM

Go Kolby!

Comment #7 - Posted by: J Irv at June 20, 2013 6:16 PM

What is a L pull up? I've checked a couple places and I can't find a demo for anything with that name

Comment #8 - Posted by: Rich at June 20, 2013 6:16 PM

Explain the WOD? Public school system fails again...

Comment #9 - Posted by: Ian at June 20, 2013 6:23 PM

I can't do either of these exercises. I have an idea how to overcome that for the handstand pushups but I still use machine assist for pull-ups. Any suggestions on how I can get the "L" affect?

Comment #10 - Posted by: art at June 20, 2013 6:28 PM

@art #7

Stick your legs straight out in front of you from the hips and do a pull up. The idea is to do a pull up with your legs held straight at a 90 degree angle to your body. Surprisingly hard, and it hits you on the back a little too.

Try the same position for the handstand pushups--except this time put your feet are on a table or something several feet off the ground--your body should be doing as close to a 90 degree angle with the ground as you can do a pushup in and not tip over in. : )

Comment #11 - Posted by: Jay at June 20, 2013 6:52 PM

@Chris #4. Do exactly as it says. 21-18-15-12-9-6-3 reps of handstand push-ups and L-pull-ups.

So 21 push-ups and then 21 pull-ups, etc.

Comment #12 - Posted by: Gavin at June 20, 2013 6:58 PM

Comment #6 Ian: great comment from someone in the crossfit community.

Comment #13 - Posted by: Mariano at June 20, 2013 7:26 PM

Great video of Froning, thanks

Comment #14 - Posted by: Mark at June 20, 2013 7:29 PM

If you can't do an L-pullup with your legs straight out in front of you, try just lifting up your knees instead.

Comment #15 - Posted by: Pete Easterly at June 20, 2013 7:29 PM

I want to do this today but need to rest. I'll tackle it tomorrow. I'm so addicted to CrossFit that I have to force myself to take rest days. I know that's bad.

Comment #16 - Posted by: Gavin at June 20, 2013 7:30 PM

@ #7
A pike press is a good easier substitute for handstand pushups. Or just holding a handstand for as many seconds as they say reps
Maybe try same thing for the chinup, grab onto bar while in L (or just knees-up if L is too hard) and keep your shoulder blades down away from your ears for as many seconds as they list reps.
Me, I might do 1/3rd of the reps then in mid-set switch to follow my own advice for the remaining 2/3rds

Comment #17 - Posted by: Rob at June 20, 2013 7:30 PM

Helpful videos for both movements:

L pull up drills, http://games.crossfit.com/video/pull-bar-drills-l-pull

HSPU, look up "Handstand Push-Up Progressions" by CrossFit Sonoma County on youtube: http://youtu.be/fkyAHBXvIWk

I'll be doing pull-ups with knees tucked above hips sitting in a pull-up band and trying to lower with legs extended in an L, and HSPU with my heels hooked over my pool fence. We'll see how it goes.

Comment #18 - Posted by: Glorybelle (F/43/5'5/134) at June 20, 2013 7:39 PM

This makes no sense, it says 21,18,15, etc. THEN 3 rounds, wtf does that mean? Gavin I agree with your interpretation. . But that isn't what it says. It appears to be one exercise then do the push ups / pulls ups. Or do we do 3 rounds of 21, 18,15etc.? Cause that is just crazy

Comment #19 - Posted by: Flea at June 20, 2013 8:21 PM

Chris and Flea, it's a typo.
If you click the link to 090919, you'll see the WOD is just as Gavin described.

Comment #20 - Posted by: Glorybelle (F/43/5'5/134) at June 20, 2013 8:33 PM

Who is that judge in the video? I think I have seen her before.

Comment #21 - Posted by: Jason at June 20, 2013 8:35 PM

@#15

Flea - going forward, whenever you see the 21, 18, 15, etc... WOD, do 21 reps of the first exercise, then 21 reps of the second exercise, then rest (or not), then do 18 reps of the first exercise, 18 reps of the second exercise, and so on, until the final set of 3 reps of each exercise. Don't over think it.

Proud public and state school grad over here.

Comment #22 - Posted by: Charlie at June 20, 2013 8:46 PM

@ 8 & 14

thanks for the tips!

Comment #23 - Posted by: art at June 20, 2013 9:14 PM

19:00. Subbed 100lb overhead press and 170lb lat pull. Looking forward to the day when my post says as RXD.

Comment #24 - Posted by: James/M/46/6'/215lbs at June 20, 2013 10:43 PM

If you're still confused about the WOD here's another way to explain it:

Do 21 handstand push-ups
Do 21 L-pull-ups
Do 18 handstand push-ups
Do 18 L-pull-ups
...all the way down to
Do 3 hanstand push-ups
Do 3 L-pull-ups

Comment #25 - Posted by: Brian at June 20, 2013 11:05 PM

10:01

Comment #26 - Posted by: Fred 39/176/75 at June 20, 2013 11:57 PM

20:44

Comment #27 - Posted by: ZenP m/30/165/69" at June 21, 2013 1:29 AM

M/47/180

23:16

Comment #28 - Posted by: Cosmo at June 21, 2013 2:57 AM

Should be fun!

Comment #29 - Posted by: Robert Furloni at June 21, 2013 3:10 AM

F/51/5'6/120
21-18-15-12-9-6-3
23:35
Half bent knee half almost L position
First 5 of every set Kipping hspu the rest feet on 4 ft bench

Comment #30 - Posted by: D.S. at June 21, 2013 3:55 AM

17:49

Comment #31 - Posted by: Jared cook at June 21, 2013 4:26 AM

22:27 handstand push ups are still beating me up. Great WoD my core is so tight and my shoulders are screaming at me to quit.i guess that's the beauty of crossfit mind over matter. Me against my limits. Brand new to crossfit and i love it. Next week will be my second month doing crossfit.

Comment #32 - Posted by: Yamil J Cruznavaro at June 21, 2013 4:28 AM

21-15-9-3 reps:
HSPU, kipping to 1 abmat
Pull-ups

10:30

Time at end of 9's was 9:25, which is 5:47 faster than my time on 130508! \m/

Comment #33 - Posted by: Joe Northside m/34/70"/200 at June 21, 2013 4:28 AM

17:49 M/26/175

Comment #34 - Posted by: Jared cook at June 21, 2013 4:28 AM

#28 congrats Joe everytime i read something i like that i convince myself even further that crossfit is what i've been looking for my entire life

Comment #35 - Posted by: Yamil J Cruznavaro at June 21, 2013 4:32 AM

21:50Rx
M/31/187
Day 5 of WOD... Definitely feel the performance disappearing.

Comment #36 - Posted by: Newmann at June 21, 2013 4:34 AM

21:50Rx

Comment #37 - Posted by: Newmann at June 21, 2013 4:36 AM

#28 congrats Joe everytime i read something i like that i convince myself even further that crossfit is what i've been looking for my entire life

Comment #38 - Posted by: Yamil J Cruznavaro at June 21, 2013 4:43 AM

14:06 (PR)

Comment #39 - Posted by: Tyler Scott at June 21, 2013 5:12 AM

What's a good sub for hspu.

Comment #40 - Posted by: David Lane at June 21, 2013 5:28 AM

@Yamil - thanks! I feel the same way... it still surprises me sometimes how much I enjoy CF

Comment #41 - Posted by: Joe Northside m/34/70"/200 at June 21, 2013 5:40 AM

16:09
Subbed 120 lb over head press for HSPU

David Lane, when it comes to high rep HSPUs I need to sub as well. I do over head presses at 75% of body.

Comment #42 - Posted by: JTJ/M/29/160 at June 21, 2013 5:40 AM

WU - run 400m, 10 hang power clean w/ 95lbs.

21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups
L-Pull-ups

Toes on box in pike position for HSPU

14:27.4

$O - 10 hang power clean w/ 95lbs.

Comment #43 - Posted by: murphinator - M/5'10"/185/39 at June 21, 2013 6:03 AM

22:23 using my feet on a bar to assist with the pull ups.
F/27/5'4/125 crossfit workout #3

Comment #44 - Posted by: Michele Asgari at June 21, 2013 6:32 AM

did 12-9-6-3

8:36

probably should add set of 15 next time.

Comment #45 - Posted by: Manchild at June 21, 2013 6:34 AM

M/25/5'10"/178
21:24 as rx'd
@jtrinca6

Comment #46 - Posted by: JoeyT at June 21, 2013 6:42 AM

I think it means:

21-18-15-12-9-6-3
Handstand push-ups
L-Pull-ups

(just forget the "...and then 3 reps...")

Comment #47 - Posted by: danny at June 21, 2013 6:44 AM

Well, that was interesting.

14:40 with modifications for the L pull ups:

Started with bands supporting my feet and legs out front for L, but as I ascended I couldn't keep my legs up.
Went to dead hangs with knee lifts/tucks as high above hips as possible.
For last 3 I did jumping pull-ups and lowered slowly in knee tuck.


Comment #48 - Posted by: Glorybelle (F/43/5'5/134) at June 21, 2013 6:48 AM

RX'd
14:26

Comment #49 - Posted by: orkun at June 21, 2013 6:50 AM

HSPU w/ feet on a bar on a squat rack
Strict pull ups
18:41

Comment #50 - Posted by: Jim R. M/50/5'8"/160 at June 21, 2013 6:51 AM

My original post is in filter, but forgot to add that the HSPU actually went well. Heels hung anchored on pool fence and I almost got my head to the ground for all reps.

Comment #51 - Posted by: Glorybelle (F/43/5'5/134) at June 21, 2013 6:53 AM

Can I just do all the pull ups and all the handstand push ups at one time? Yeah Right! I am sensing some modification in my future.

Comment #52 - Posted by: Nick H. at June 21, 2013 7:55 AM

25:21, substituting 65-lb overhead press for handstand pushups and bent knee pullups. I know, not a lot of weight, but still about as much with which I can do 84 reps.

Comment #53 - Posted by: MDK at June 21, 2013 8:01 AM

M/23/5'11"/182.9

22:54.5

My hamstrings were cramping like crazy, during warm up. I've got to work on my L-sit pull ups, any advice on a progression for building up to doing multiples unbroken?

Comment #54 - Posted by: Miles Forks at June 21, 2013 8:02 AM

18:55, first two sets as Rx'd, third set of HSPU was subbed for overhead press with 115, then my shoulder started hurting (old injury), so I lowered it to 95, did a set with that, and then my shoulder gave out, so I did not do the sets of 6 and 3 mil press, but I did finish out the L-sit pull ups. I just hope that the shoulder'll be well by tomorrow. Until then, ICE!

Comment #55 - Posted by: Ted at June 21, 2013 8:09 AM

Scaled.

21-15-9

Handstand pushups - feet on chair back
L pullups - knees bent

14:54

m/48/5'9"/162

Comment #56 - Posted by: Roger in Phx at June 21, 2013 8:14 AM

As rx'd 16:04. L-Pullups get me every time! More practice.

Comment #57 - Posted by: Kurt M/39/185 at June 21, 2013 8:14 AM

14:11 as rx'd (PR by 10 minutes)
HSPUs were not a problem, LPUs were difficult as expected.

Comment #58 - Posted by: MAGNUS 27/5'8"/160 at June 21, 2013 8:27 AM

m/43/5'8"/180

21-18-15-12-9-6-3
HSPU in pike position w/parallettes
pull ups between Z and L position

18:44

Comment #59 - Posted by: Mike Andridge at June 21, 2013 8:34 AM

There's no way I can do 21 straight l pull ups. Whould I do 10, then stop for a few seconds, do 2 more, then stop for a few seconds....etc. until I get to 21?

Comment #60 - Posted by: tom at June 21, 2013 8:39 AM

Yeah tom , just complete the total number of hspu before going to l pullups, you can break down the number as u need to.

Wod

As rxd in 17:04

Comment #61 - Posted by: Blas-Argentina at June 21, 2013 9:15 AM

16:57 Rx'd

HSPU strict, full-ROM
L-pulls strict 90 degrees, dead-hang to chin over bar every rep

Comment #62 - Posted by: Bill M. m/48/5'3"/135 at June 21, 2013 9:16 AM

Scaled to Porch:
18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups (slightly narrower grip and some (lots of )shallow pulls

Forgot to press "start" on the stop watch.

Comment #63 - Posted by: coyo at June 21, 2013 9:28 AM

M/32/5'8"/233

sub'd 135# push press and pull-ups

18:48

Comment #64 - Posted by: rvt1443 at June 21, 2013 10:12 AM

21-18-15-12-9-6-3

HSPUs
Pull Ups (tried L's ... horrible form)

11:50

M/52/194lb

Comment #65 - Posted by: Mazz at June 21, 2013 10:17 AM

18:39 rx'd

Comment #66 - Posted by: LMev at June 21, 2013 10:22 AM

Didn't get the last two rounds of h-stand pushups because my shoulders freaking exploded.

Comment #67 - Posted by: knobster at June 21, 2013 10:35 AM

33:15

HSPU Rx'd
L-Pull-ups were done leg lever to strict pull-up.

Comment #68 - Posted by: Victor at June 21, 2013 10:37 AM

13:29 rxd

Comment #69 - Posted by: aermio m/34/67/164 at June 21, 2013 10:43 AM

As RX'd - 22:03... and smoked.
Tomorrow's my "rest day" and I need it.

Comment #70 - Posted by: fargingbastige (M/46/6'0"/195) at June 21, 2013 10:46 AM

15:15 as Rx'd. PR by 6:40.

Comment #71 - Posted by: Michael m/50/5'9"/175/MI Survivor at June 21, 2013 10:58 AM

f/43/180/5'10"

7 - 6 -5 -4 -3 -2 -1 HSPUS
1 - 2 - 3 - 4 - 5 - 6 - 7 strict Dead hang pull ups

15:03

A couple of goats to be sure

I need to improve my chest to bars (can only do a few). When a wod calls for pullups, I can do less reps of chest to bar, or strict pullups or I could do full reps of regular pullups, or banded chest to bar.

Probably a mix.

Any thoughts.

Comment #72 - Posted by: JuliePlatt at June 21, 2013 11:01 AM

135lb squat, HSPU. Worked from 15 reps down.
Garage

Comment #73 - Posted by: ajax at June 21, 2013 11:08 AM

21 through 3
PullUps
Squats
PushUps
SitUps
16:19
Good Workout

Comment #74 - Posted by: dyagg at June 21, 2013 11:12 AM

Is using a abmat underneath your head on your hspu still considered rx'd?

Comment #75 - Posted by: JBS at June 21, 2013 11:15 AM

M 42/185/6'0"
Scaled pull ups to knees up pull ups. Had a 10# plate under an ab mat on the hspu.
21.53.

Comment #76 - Posted by: Mike at June 21, 2013 11:41 AM

27:42 as Rx'd

Comment #77 - Posted by: The Gridler M/32/5'10"/175 at June 21, 2013 11:50 AM

m/43/164

12:30
As rx'd

Comment #78 - Posted by: Seth H. at June 21, 2013 11:51 AM

Rx'd

38:27

Comment #79 - Posted by: Alex M/22/6'0"/181 at June 21, 2013 12:13 PM

Did regular pull ups and regular push-ups. First time I've ever tried to do handstand push ups and they were not happening.

13:48.6

Comment #80 - Posted by: Ben at June 21, 2013 12:13 PM

subbed bar-on-heal assisted HSPU
subbed regular pullups

12 minutes

Comment #81 - Posted by: ScooteR at June 21, 2013 12:17 PM

M/26/5'8/160

15:40 as RX'd

Comment #82 - Posted by: nelsmich at June 21, 2013 12:33 PM

18:41

Comment #83 - Posted by: ffkwill at June 21, 2013 12:47 PM

JBS, mmm noup. Thats one abmat away of rxd

Comment #84 - Posted by: Blas-Argentina at June 21, 2013 12:52 PM

38:21

Comment #85 - Posted by: matthew sturch at June 21, 2013 1:08 PM

M/32/5'8/200

17:13

Comment #86 - Posted by: tim at June 21, 2013 1:30 PM

HSPU's to a 1/2" mat, no kipping
Strict PU's

21:17

Comment #87 - Posted by: teixinma (44/5'7"/150) at June 21, 2013 1:35 PM

27/5'10"/180

26:22

Not proud of my pull-up form on the last few rounds, but I just had nothing left in the arms.

I burst a few blood vessels under my eyes while doing HSPU. Anyone else have that experience? haha

Comment #88 - Posted by: Dan at June 21, 2013 1:56 PM

Rx'd 08:14

Comment #89 - Posted by: brian baucom at June 21, 2013 2:02 PM

22:20

Comment #90 - Posted by: Julie at June 21, 2013 2:07 PM

MLH 27/5'9"/150

Rx'd
15:59

Comment #91 - Posted by: MLHenderson at June 21, 2013 2:21 PM

20:14. HSPU off 24" box, jumping pullups.

Comment #92 - Posted by: Elliott Harding at June 21, 2013 2:50 PM

13.30 l pullup are killer. Need to do l sits to get stronger there!!!

Comment #93 - Posted by: jeremy at June 21, 2013 2:53 PM

M/37/168
rx'd 29:23

Comment #94 - Posted by: Anger Ranger at June 21, 2013 2:57 PM

Did HSPU pike position from a box, and pull ups were just pull ups...but it was my first time trying HSPUs that way instead of doing shoulder presses. Very tough.

Comment #95 - Posted by: Deidre at June 21, 2013 3:01 PM

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups, with feet on Smith machine bar
L-pull-ups

17:45 (PR)

Previous was 29:13, on 9/19/09

Comment #96 - Posted by: Kevin C. (M/54/5'11"/180) at June 21, 2013 3:24 PM

Nice job Bill, Jim, Mazz, and Glorybelle!

Julie- you have come so far already on pull-ups. I'm sure you will get these too,

Comment #97 - Posted by: Kevin C. (M/54/5'11"/18078) at June 21, 2013 3:28 PM

24:28

Some dodgy pull ups!!!!!!!

Comment #98 - Posted by: Simon Boote M/13st 7lb/6'/45 at June 21, 2013 3:32 PM

15:02 rx'd had poor form on last 2 rounds was thinkin of the half slab of pork ribs for dinner...

Comment #99 - Posted by: Ray _dr at June 21, 2013 3:54 PM

Kevin, that's incredible improvement! Wow! Sounds like we did the same thing w/ HSPU, but no "L" in my pull ups.

Comment #100 - Posted by: Jim R./50/5'8"/160 at June 21, 2013 4:00 PM

BTW...this rep scheme has been pretty common of late, surpassing the more traditional 21-15-9. I like it! Less of a sprint, and I generally like the higher rep count.

Comment #101 - Posted by: Jim R./50/5'8"/160 at June 21, 2013 4:03 PM

26/5'11"/235
Assisted pull ups and ground push ups
19:35

Comment #102 - Posted by: Ryan at June 21, 2013 4:07 PM

26 / M / 5'9" / 140lbs

21-15-9-3 rep rounds of
Handstand push-ups
Tuck-sit pull-ups

28:41

Comment #103 - Posted by: BC at June 21, 2013 4:15 PM

19/ M / 5'9" / 168lbs

12:19 rx'd

Comment #104 - Posted by: Aaron Mele at June 21, 2013 4:33 PM

Modified, no L Pull-ups
21-18-15-12-9-6-3 reps of:
HSPU’s (shins on squat rack bar for balance)
Pull-ups
9:25
Être prêt
M/55/6’/210

Comment #105 - Posted by: Pete In Sun City at June 21, 2013 4:36 PM

M58/185/5'9"

21:16 HeSPU with alot of wall assist
L-Pullups as Rx, but broken

Comment #106 - Posted by: m robert weiss at June 21, 2013 4:43 PM

As RX'D 12:14

Comment #107 - Posted by: Ryan33 at June 21, 2013 4:45 PM

16:30 my first WOD (I did cheat in some of the hand stand pushes) I did the pulls 100% though!

Comment #108 - Posted by: Kayman at June 21, 2013 4:51 PM

@Kevin C, huge congratulations to you on your improvement from '09. Awesome! And thanks for the shout out.

Comment #109 - Posted by: Glorybelle (F/43/5'5/134) at June 21, 2013 5:06 PM

PU with feet on 4ft box
13:40

Comment #110 - Posted by: DLong (M/37/5'10"/185) at June 21, 2013 5:07 PM

M/35/168/5'8"

Thanks Blas for the answer,I've seen it so often I wasnt sure.

That being said 18.44, Kip hspu w/abmat not rx'd wah waaaah. Still a killer workout!

Comment #111 - Posted by: JBS at June 21, 2013 5:12 PM

21-18-15-12-9-6-3
11:56

Anyone else do they pushups next to a mirror and notice the white of their eyes turn completely red? I'd never done handstand push-ups with any reps; kinda weird/scary

Comment #112 - Posted by: Teo at June 21, 2013 5:16 PM

M/42/192/6'
30:47
Hspu extremely slow but did everything rxed.

Semper Fi

Comment #113 - Posted by: Bob at June 21, 2013 5:43 PM

M/32/200/72

Rx'd

19:41

Comment #114 - Posted by: SeanP at June 21, 2013 5:44 PM

23:55
HSPU (feet box 90cm)
L-pull ups (jump 30cm cabeza de barra)

Comment #115 - Posted by: lucio1928,M/41/184cm/96kg at June 21, 2013 5:48 PM

Bent knees in L position

18:41

Comment #116 - Posted by: Marty/164/33/5'7" at June 21, 2013 6:29 PM

24:45

Very disappointed. Was hoping for 20min
Had to mod HSPU after about the first five then went to pike press. L-pulls are quite the challenge. Can't get a good rhythm going with these. Started with Ls each set then went to knees up. Weaknesses!

F/42/127/5'9"

Comment #117 - Posted by: Trina at June 21, 2013 6:35 PM

15:20 as RX....
You just have to work at it. I've been a Marine for 20 years so pull ups are easy, but L-pull-ups kicked my butt at first. When I first started HSPU I could do the first 5 without a break, then 1 or 2 at a time after that. Today I breezed through the first 2 sets (21,18) without even taking a break. Sets 6, 3 still worked me over though; you can always improve.

Comment #118 - Posted by: afghanimarine at June 21, 2013 6:41 PM

Skipped this WOD, which is something I've never done before. Felt I needed to work on my clean. I do every clean as a power clean because I learned it first, and I'm afraid to get under the bar.

Practiced with the bar, then 65 pounds, 95, 115, and 135 pounds. Full squat cleans. Practiced getting under quick and then hung out deep in the hole to overcome my fear and work on form.

10 at each weight.

Comment #119 - Posted by: Gavin at June 21, 2013 6:48 PM

10:39

Scaled reps to 21-15-9-3
Scaled HSPUs with feet on 24" box
Scaled L-pull-ups to tuck pull-ups

Comment #120 - Posted by: Brett (24/M/188cm/77kg) at June 21, 2013 6:58 PM

M/40/72"/190

Used a spotter on HSPU to help me balance.
Subbed regular pull-ups with no kipping.
23:40

Comment #121 - Posted by: Mike at June 21, 2013 7:11 PM

11:39 rx

Comment #122 - Posted by: Matt m/30/165/5'9 at June 21, 2013 7:37 PM

Did a 5K on the rower in the evening 20:20. No PR but some good cardio!

Comment #123 - Posted by: Kurt M/39/185 at June 21, 2013 7:41 PM

Day 10 of 30 day challenge completed

53 minutes (Pull ups with knees tucked)

Stamina on HSPU was brutal.

Day 9 got lost in the filter.

Feel like I am starting to turn the corner on depression road. Easier to get out of bed and racing thoughts are slowing down. Learning a lot from this process. My oldest daughter told me that the rainbow comes after the rain. Been holding on to that quote. Blessings to all of you.

Comment #124 - Posted by: Rob Hole M/45/5'10"/180 at June 21, 2013 7:42 PM

Rob Hole -- nice job on the wod, and very glad to hear you're feeling better!

Comment #125 - Posted by: Bill M. m/48/5'3"/135 at June 21, 2013 8:11 PM

13.58 rx'd

Comment #126 - Posted by: Jake Kiddoo at June 21, 2013 8:18 PM

20:49

Comment #127 - Posted by: Sempay at June 21, 2013 8:26 PM

Modified- strict HSPUs and strict pull-ups
25:44

Comment #128 - Posted by: phill 37°21'41"N 118°23'43"W at June 21, 2013 8:52 PM

Row 250 Meters
18 HSPU
Row 350 Meters
15 HSPU
Row 450 Meters
12 HSPU
Row 500 Meters
9 HSPU
Row 450 Meters
6 HSPU
Row 350 Meters
3 HSPU
Row 250 Meters

17:42
Jessica - 17:50

Compare to:
090919 - 17:41 (21-18-15-12-9-6-3 Bar Dips/Strict Pull ups)

Comment #129 - Posted by: B. Rhaly at June 21, 2013 9:23 PM

Did Tuesday's front squat / ghd wod tonight.

Tuesday, at conference in Utah mountains, mountain biked at 8-9,000 feet for 2+ hours. Scary, exhilarating, a blast, and hard work for legs, arms, core and lungs, it was only possible because of a couple of years of Crossfitting.

Have to believe that the fs / ghd wod was easier because of the mtn biking.

Comment #130 - Posted by: matt h 51 180# 3.9.11 at June 21, 2013 10:46 PM

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

22:33

Comment #131 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 21, 2013 11:00 PM

Rxd 21:07

Any tips for the hspu kip? Got strict down, just need to work on cutting time and making it a full-body movement.

Comment #132 - Posted by: Sutton Ward M/23/70"/175# at June 22, 2013 2:06 AM

Rxd 24:28

Comment #133 - Posted by: drw at June 22, 2013 3:37 AM


21-18-15-12-9-6-3
Modified HSPU w/ bench
Pull ups (negatives)
1 legged L-Sits 20sec

14:55

Comment #134 - Posted by: DanV at June 22, 2013 3:39 AM

17:40
L Pull-ups one at a time!

Comment #135 - Posted by: ART/M/44/5'5"/150 at June 22, 2013 3:54 AM

37:11

Comment #136 - Posted by: ilker at June 22, 2013 5:32 AM

19:41 as rx'd

M/31/5'6"/182

Comment #137 - Posted by: McNerney at June 22, 2013 5:42 AM

24:28

Comment #138 - Posted by: drw at June 22, 2013 6:06 AM

14:47 but last two sets of hspu's were head to pillow, not head to ground

Comment #139 - Posted by: JRL M/29/5'8"/160 at June 22, 2013 8:13 AM

Male | 30 yrs old | 158 lbs | 5'8"

13:56

Dead hang/kipping pullups 11/ 9/ 8/ 6/ 5/ 3/ 2
HSPU with toes on ladder 21/18/15/12/ 9/ 6/ 3

(Now I know I can dis-scale the next workout!)

Comment #140 - Posted by: Dave at June 22, 2013 8:36 AM

M/41/5'11"/206

15-12-9-6-3 reps of:
Hspu (knees bridged on 20" box)
Beginner pullups.
Situps (abmat, unanchored).

8:35

Comment #141 - Posted by: Jose-Luis Morales at June 22, 2013 9:22 AM

F/29/145/5'4

21-18-15-12-9-6-3

HSPU- inverted feet on top of 60" box
Sub'd L Pull-ups for:
Regular pull-ups and toes to bar
23:14 time

Followed by 500 double unders in 40:52 (was chasing my 14 mo around trying to wrangle him in and back to double unders lol).

Comment #142 - Posted by: Andrea at June 22, 2013 10:50 AM

1:43:28

Comment #143 - Posted by: myles456 at June 22, 2013 12:57 PM

age 23 bw 170

8:48

subbed 75# push press for hspu and did butterfly pull-ups with foam between my feet. same rep scheme

Comment #144 - Posted by: Chris S at June 22, 2013 2:16 PM

Aaron A 13:58 (35/dg)
Aly 16:10 (65/sg)
Amanda 16:09 (35/dg)
Marianne 16:24 (55/b)
Lil’ Kim 16:27 (45/lg)
Alison 16:54 (55/b)
Aaron S 7 (m/15)
Erika 8+2 (m/15)
Claire 6 (m/10)
Josh 6 (45)
Collin 8+5 (45)
Elizabeth 8+5 (25)
Alex 8+5 (15)
Erin 12 + 5 + 2 (15)
Bubs 9:37 (15lb one arm strict press/ 12kb swing)
Emma 12:41 (75/sg)
Murley 11:40 (45/sg)
Barb 9:42 (20/ring)
Ricky 9:49 (45/lg)
Connor 10:09 (45/sg)
Katie 12:21 (45/b)
Pudge 14:20 (25/b)
Jason 12:48 (45 strict press/sb)
Shannon 8:31 (45/sg)
Alex 8:40 (95/b)
AJ 12:42 (95)
Jacob 12:50 (95/sb)
Jamie 10:53 (25/g)
Mrs. Carey 10:22 (45/g)
Coach K 12:42 (85/b)
Mrs. Pip 10:29 (45/g)
Tara 12:16 (65/g)
Anita 12:29 (75/sg)
Sandi 16:27 (35/lg/ring)
Lauren 10:40 (45/ring)
Katie Kav 10:19 (35/ring)
Cam 9:30 (115/sg)
Buzz 11:08 (115/sg)
Meghan 14:11 (65/sg)
Megan 14:13 (45/g)
Erin K 13:57 (45/g)
Jay 12:32 (85)
DeJour 11:10 (95/sb)
Chris 8:48 (75)

Comment #145 - Posted by: Champions Club at June 22, 2013 2:16 PM

M/42/5'11"/219
21-18-15-12-9-6-3
HSPU (kipping using abmat)
L Pull-ups
30:41

Comment #146 - Posted by: MannyF at June 22, 2013 3:44 PM

Myself: 25:43

Comment #147 - Posted by: rekite at June 22, 2013 6:25 PM

21-18-15-12-9-6-3
handstand push-ups against wall
pullups
12:30

Comment #148 - Posted by: scfd1_9607 at June 22, 2013 10:13 PM

PR- 25:20. Kipping HSPUs throughout; shaved :07 off time.

Comment #149 - Posted by: Xman at June 23, 2013 1:22 AM

21 hspu 21 chins - no time

Comment #150 - Posted by: Mike Vinson/M/45/5'8/212 at June 23, 2013 5:59 AM

M/53/5'7"/158
Rxed
16:00

Comment #151 - Posted by: ToddH at June 23, 2013 6:13 AM

Week 1 back after long layoff; subbed 45 degree push-ups and regular pull-ups:

22:56

Comment #152 - Posted by: dsm19 M / 34 / 6'0 / 210 at June 23, 2013 7:23 AM

Hand release pushups and bodyweight ring rows. 18:58.

Comment #153 - Posted by: J.Wood at June 23, 2013 8:04 AM

22:30

Comment #154 - Posted by: Pacers at June 23, 2013 10:16 AM

As rx'd
23:43
Harder than expected. Hspu's went well,l-pullups still rough

Comment #155 - Posted by: Sebastian at June 23, 2013 1:45 PM

13:19

Comment #156 - Posted by: mcdontron at June 23, 2013 3:27 PM

Scaled PU.
HSPU: all head to deck
LPU: 1-leg
21-18-15-12-9-6-3
26:17 (-10:33)

Comment #157 - Posted by: Harpo m/46/5'7"/145 at June 23, 2013 4:21 PM

18-15-12 rep rounds of:
Handstand push-ups
strict-pull-ups

14:43

Comment #158 - Posted by: Sinal M/34/5'9"/216 at June 23, 2013 6:47 PM

RX'ed

13:10

Comment #159 - Posted by: Thomas at June 24, 2013 6:14 AM

2013-06-22: 16:45. (5'sX16)
2009-09-09: 22:20@21(3:07),18(4:42),15(4:51),12(4:14),9(2:55),6(1:39),3(0:52)=22:20

Comment #160 - Posted by: gs at June 24, 2013 9:52 AM

21:50 w/ strict HSPU, 11 minute PR

Comment #161 - Posted by: Jetté 43/M/5'11"/175 at June 24, 2013 11:44 AM

M/40/155#

Rx'd (but ugly L-P/Us)
14:45

Comment #162 - Posted by: Hooper at June 24, 2013 11:59 AM

M/47/183lbs/6'0"

11:40

Comment #163 - Posted by: DLW at June 24, 2013 1:09 PM

F/41/120#

13:33

Scaled the L's with kipping, achieving L at the top of each pull. HSPU's no prob

Comment #164 - Posted by: Victoria at June 24, 2013 1:37 PM

M/36/5'4"/143lbs
As RX'd
11:43

Comment #165 - Posted by: Matt Burritt at June 24, 2013 4:45 PM

25:20

Bar for L-pullups was hung between two rings so there was a bit of swing which made it a little more difficult.

All HSPU strict.

Comment #166 - Posted by: James M/30/5'7"/160 at June 24, 2013 6:53 PM

7-5-3-2-1-1

6:10

Comment #167 - Posted by: Montana03 at June 24, 2013 8:03 PM

45/m/176cm/74kg

As rx'd

23:51 PR (last time 38:24)

Big time PR!

Good pacing is key. Never go to muscular failure. I did 7 reps per minute on average today. Started slow with sets of 6 and 5 reps (about 6 minutes for round 1) and went down to sets of 3 every 30 seconds halfway through. Quick explosive reps, all strict HSPUs and full ROM L-pull-ups.
Instead of going faster, I'll limit the hands width of the HSPUs next time.

Comment #168 - Posted by: Memuc at June 25, 2013 5:27 AM

Jeff @ home
75% overhand pull ups
Narrow stance on HSPU
22:50

Comment #169 - Posted by: Jeff & Charity @ CF Snohomish at June 25, 2013 9:33 AM

23:30

Comment #170 - Posted by: Jfurtado at June 25, 2013 11:06 AM

11:36 rx'd
some pull ups weren't full L and not all HSPU were head touching.
also, starting hard training in January at 175 lbs got up to 191 2 weeks ago and cut back down to 185. feeling great!

Comment #171 - Posted by: Josh M/20/5'6"/185 at June 25, 2013 8:49 PM

M/41/193/5-10

RXd
19.24, glad got something in, no warm up but glad it was something.
splits were: 3.49, 4.09, 3.34, 3.21, 2.16, 1.33, 0.39.

Comment #172 - Posted by: Matt A at June 26, 2013 6:42 AM

21'06"

Comment #173 - Posted by: RAD at June 26, 2013 12:31 PM

Used 25lb dumbbells, then seated leg lifts, then 90lb lat pulldowns.

9:07.

M/38/5'10"/206

Comment #174 - Posted by: MK44 at June 26, 2013 2:36 PM

HS PU kneeling on 24" box

21 ish minutes

Comment #175 - Posted by: Bells at June 27, 2013 5:20 AM

M/33/5'7"/168
24:04

Comment #176 - Posted by: Mark Salzman at June 27, 2013 6:47 AM

25:30 Strict RX'd

M/30/200/6'1"/Lagos

Comment #177 - Posted by: Stephen at June 27, 2013 10:38 AM

16:16. Sub pike press on bench for handstand push-ups. L pull-ups were brutal.

Comment #178 - Posted by: Pond m/33/74/195 at June 27, 2013 1:16 PM

21-18-15-12-9-6-3
HSPU
Pullups no room to L in basement
Situps

I think it would be longer with L-pull ups
23:15

Comment #179 - Posted by: Dan A. at June 27, 2013 3:59 PM

6:45

Subbed Dips for HSPU.

Comment #180 - Posted by: Jeff at June 27, 2013 4:19 PM

6:45

Subbed dips for HSPU.

Comment #181 - Posted by: Jeff at June 27, 2013 4:19 PM

16:17
L-pull ups on rings. HSPUs strict until failure, then kipping.

Done on balcony gym.

Comment #182 - Posted by: Mik Fanguy at June 29, 2013 5:30 AM

subbed pull-ups. getting back into it after significant time off.

7:36

Comment #183 - Posted by: pickle93 (m/42/6'/185) at June 29, 2013 5:43 AM

21:00 rxd

L pullups with under hand grip

Comment #184 - Posted by: hollyhog at June 29, 2013 8:51 AM

Tried my best

L pull-up form was poor. Many hspus were to step-up thingy. On high rep rounds, eventually gave up and put feet on a box. However, every round I went back to trying real hspus (against a wall, and to the step up thing) and by the end was doing the best I've ever done on those. So feeling victorious!

28 minutes

Comment #185 - Posted by: Matt j at July 4, 2013 5:04 AM

Modified to Elevated Push-ups (feet on 24 inch box) and Kipping Pull-ups

14:57

Comment #186 - Posted by: Rob S at July 5, 2013 8:13 PM

m/39/5'9/184
CFWU-3. No upper body 3rd. Pushups instead of PU 2nd. Superman. Burgener. Row 500m.
20:59
Not bad for how much I weigh. HSPU not bad for early reps each round. L PU not bad w/underhand grip. Decent extension. Legs not in good L on way down after getting chin over bar.
9/19/09: 24:27

Comment #187 - Posted by: jrm at July 6, 2013 7:39 PM

28:54 as rx'd

Slightly worse than last time although I suspect my ROM on both exercises was better this time around.

Hspu to abmat. Strict style, cannot kip on these.

Comment #188 - Posted by: Ronnieboy M/50/5'9"/185 at July 8, 2013 5:31 PM

Did this with an insane amount of distractions, but it was still fun. L pullups def became normal pullups by then end of this thing.

24:29 - Probably could have done 5-7 mins faster if focused

Comment #189 - Posted by: illis M/32/180/5'9" at July 13, 2013 8:18 AM

Rx'd

32:44

Comment #190 - Posted by: Antonio M/24/5'11"/166lbs at July 17, 2013 10:36 AM

Scaled to Porch
18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
19:58

Comment #191 - Posted by: vic* at July 25, 2013 8:01 PM

hspu with toes on smith machine
chinups with knee tucks

25:02

m/42/5'8/240

Comment #192 - Posted by: phat boi at July 27, 2013 1:49 PM

19:58 as Rx'd

Comment #193 - Posted by: Edwin 30/M/68"/170 at September 8, 2013 5:56 AM

31:46 subbed 60lb db push press due to knee injury, L-pull ups well broken but used good form.

Comment #194 - Posted by: zenoperegrinus at March 4, 2014 8:58 PM
Post a comment






Remember personal info?