July 5, 2013

Friday 130705

Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance and loads to comments.

Compare to 130121.

StefanMisiraca_HeloMuscleUps_th.jpg

Enlarge image

Blake Bender.


"Hack It Up?" by Chris Cooper, CrossFit Journal article [pdf]

Posted by Pukie at July 5, 2013 5:00 PM
Comments

You have got to be kidding me!?

Comment #1 - Posted by: Niall Casey at July 4, 2013 5:26 PM

L sit: 1:05
HSW: 10 ft lol
Weighted pull up: 125#
Snatch 195#

Comment #2 - Posted by: Jtoops at July 4, 2013 5:59 PM

Good God. What is the point of doing muscle ups while hanging from a helicopter. What a colossal waste of fuel and money.

Comment #3 - Posted by: Mack at July 4, 2013 6:05 PM

Mack, don't be a douche.

Comment #4 - Posted by: Jim at July 4, 2013 6:15 PM

What is load?

Comment #5 - Posted by: Jacob at July 4, 2013 6:46 PM

whats the point of doing pullups three days in a row? isnt that injury prone? doesnt it hurt the muscle?

Comment #6 - Posted by: Rui at July 4, 2013 6:49 PM

The picture to the left is of one of the greatest Soldiers I had ever met. Ed Loredo led from the front. I was with him at Kandahar when he died. Even then he fought gallantly to hold on until his wife could get there from Bagram. Very appropriate for Ed's picture to be up on Independence Day. Chappy Taylor

Comment #7 - Posted by: Andy Taylor at July 4, 2013 7:18 PM

If I had to guess that's probably Dan bailey trying to one up Rich. Constantyly varied for sure!!

Comment #8 - Posted by: hollyhog at July 4, 2013 7:38 PM

Tuck-sit on rings: 16 seconds
Handstand walk: 1m
Chest-to-bar pull-up: 24kg
Snatch: 55kg

Comment #9 - Posted by: Brett (25/M/188cm/77kg) at July 5, 2013 12:29 AM

That is awesome!!!

Comment #10 - Posted by: Davey B. at July 5, 2013 3:00 AM

The point of doing a muscle up while hanging from a helicopter is that it looks amazing. I'm all for saving the environment (I don't drive a car), but there are some things that we should use energy and resources on, and doing muscle ups from a moving helicopter is one of them!

Comment #11 - Posted by: brad at July 5, 2013 3:01 AM

Is crossfit sponsored by red Bull now?

Comment #12 - Posted by: bazman at July 5, 2013 4:09 AM

L-sit for time: 38 secs
Handstand walk for distance: 4 feet
Chest to bar weighted pull-up for load: 53lbs
Snatch 1 rep for load: 135lbs

Comment #13 - Posted by: gb 45/m/71"/185# at July 5, 2013 5:16 AM

M/185/31/5'9"

26 sec L sit
69ft assisted handstand walk
25# chest to bar
135# snatch

Comment #14 - Posted by: Newmann at July 5, 2013 5:41 AM

@Mack you know you're jealous. Of course the helicopter WOD.

Comment #15 - Posted by: Deraillor at July 5, 2013 5:55 AM

L-sit 1:05
Hand stand against wall 1:10
W pullup 42 kg
Snatch 60 kg

Comment #16 - Posted by: Fred 39/176/75 at July 5, 2013 6:04 AM

L-sit: 1:00
No HSW
Pull-up: 80
Snatch: 145

Really bad day. Numbers are embarassing!

Comment #17 - Posted by: Tyler Scott at July 5, 2013 6:08 AM

L-sit for time
1 round on dip machine, no lower boundary = 33 seconds
max of 3 rounds on the floor, ~1-2 inches = 3 seconds
> 3 sec

Handstand shoulder taps against a wall for max reps without falling
max of 4 rounds = 16 (about 10 ft using 1.5 taps/foot)
> 0 ft

Chest-to-bar pull-ups for max reps without falling
max of 3 rounds butterfly kip = 1
max of 2 rounds regular kip = 3
> 0 lbs

Snatch 1 rep for load, max of 5 rounds
> 115 lbs

Comment #18 - Posted by: Joe Northside m/34/70"/200 at July 5, 2013 6:16 AM

Why is snatch not first? Wouldn't it make sense to do the explosive, most technique driven lift first. Seriously crossfit get you act together.

Comment #19 - Posted by: Adam at July 5, 2013 6:34 AM

Me 30 sec
32 feet
30 lbs
125


Jam 24 sec
3 feet
15 lbs
145

Comment #20 - Posted by: Neil Hartman at July 5, 2013 6:34 AM

First time doing L Sit-ups so I did:
10 second hold x10
2 meters
20 lbs
125lbs

Comment #21 - Posted by: SGA at July 5, 2013 6:57 AM

L-Sit 20 sec
Handstand walk N/A - 40 sec hold
Chest to bar pull up 45#
Snatch 135#
did this routine twice! The first time I did not improve on anything except for snatch. The l-sit was 15 sec which was 4 seconds less than before, The handstand walk was not tried, I just did a handstand on a wall and held it, will try a walk next time. The pull-up I got a little upset because I warmed up with no weight and then 25 but tried 45 an could not get comfortable and do it. I then moved on to the snatch and had no real problem and did 115 which was 10 pounds more than before. I then was incredibly upset about the numbers and decided to at least try the L-Sit again just to get one more second over my personal best.I did one more second and then tried on my pull-ups to at least try to match my personal best. I did 35 then 40 and tried 45 again and got it. I then decided to retry the snatch with 135 and got it on my first try. So I did increase all my personal bests, all I needed was a little bit of a warm up.

Comment #22 - Posted by: BW at July 5, 2013 7:08 AM

M/31/5'6"/150

L-sit: 24 sec
HSW: 8'4"
CTB: 35 lbs
Snatch: 125

Comment #23 - Posted by: IanJ at July 5, 2013 7:10 AM

M/ 39/ 135 lbs/ 5'-6"
I did Brenton early this morning. I was on VERY little sleep. I had commuted back and forth from MYC to upstate and back for work again this morning, and since I'm going back upstate tonight I wanted to get some exercise in this morning before work and travel. I am glad I did it. I did this because I did not want any weight on me. No risk of injury. Just a nice fast MetCon outdoors.. great time.
"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it. (I DID THIS WITHOUT ANY WEIGHTED VEST FOR THE 1ST TIME.)(VERY VERY LITTLE SLEEP AT MY MOM'S HOUSE TO GET SOME EXERCISE AND BREAK DOWN MY BODY TO FEEL FRESH FOR THE DAY AND THE DAY OF TRAVEL)
M/ 39/ 136 lbs/ 5'-6"
As Rx: NOT wearing 20 lb vest
10:10
Good WOD
The grass was pretty wet early this morning. I was SUPER tired after going upstate on Wednesday after work, then staying back in Suffern on LATE Thursday evening and then waking up early to do this WOD before taking the train into NYC for work and then training it back to Glens Falls tonight. I just had to get some exercise in before a long day of work and traveling again. Glad I did. Felt pretty good overall.

Comment #24 - Posted by: Anton at July 5, 2013 7:17 AM

Subbed:
21-18-15-12-9-6-3-6-9-12-15-18-21
KBS (53)
Push-ups
14:13

Comment #25 - Posted by: SB at July 5, 2013 7:48 AM

Epic photo! I'm hoping he rocked out 30 for time....

Comment #26 - Posted by: Chris C at July 5, 2013 7:51 AM

I'm new to cross fit, my results are the best of three rounds

Can't walk on hands yet, but will soon
75.5lb pull up
110lb snatch
24 sec L sit hanging from bar

Comment #27 - Posted by: Sean uk newby at July 5, 2013 9:45 AM

L: 19"
HS Walk: 8 mts
Chest to bar: 40 kg
Snatch: 60 kg (pr) :D !

Comment #28 - Posted by: Agustin Depasquali at July 5, 2013 9:45 AM

Today
L sit: 48.7 seconds (PR)
Handstand walk: 0, handstand hold 49.5 seconds
Chest to bar: 100# (PR)
Power sn: 125#

Last time, on 1/21/13
33.7 seconds
60 seconds
90#
125#

Comment #29 - Posted by: Kevin C. (M/54/5'11"/182) at July 5, 2013 10:10 AM

f/43/180/5'10"

armless workout

Back Squat... working on going deep

5 x 135, 5 x 155, 5 x 165

amrap 15 min

7 back squat @ 95#
7 sit up to 20" box jump. No hands used.

8 rounds 6 squats

3 x 100 m run (as fast as my wobbly legs could go)

Comment #30 - Posted by: JuliePlatt at July 5, 2013 10:42 AM

L sit- :40
Wall walk- 60
Weighted pull up-70lbs
Snatch- 145, 155 failed

Comment #31 - Posted by: Pacers at July 5, 2013 11:37 AM

Day 21 of 30 completed.

L - sit - 10 seconds (exposed)

handstand walk - 1 yard

weighted chest to bar pull up - 12 lbs.

Snatch - 130

Comment #32 - Posted by: Rob Hole M/45/5'10"/180 at July 5, 2013 11:40 AM

Ran out of time today; no snatch...

:30/25'/40lbs.

Comment #33 - Posted by: james.patrick [M/51/66"/135] at July 5, 2013 11:44 AM

Right on, @JulieP. I hope you're injury is slowly feeling better.
Nice handstand hold, @KevinC.

Comment #34 - Posted by: Glorybelle (F/44/5'5/134) at July 5, 2013 11:54 AM

I can't spell... "your" not "you're injury". blah.

Comment #35 - Posted by: Glorybelle (F/44/5'5/134) at July 5, 2013 12:16 PM

did WOD at Guerilla
5 Rounds
400 M Run
15 65# OverHead Lunges
14:18
Then
800 M Run with 20 LB Wall Ball
4:34
Awesome workout

Comment #36 - Posted by: dyagg at July 5, 2013 1:03 PM

L sit up 9seconds
hands stand hold 1min
chest pull up 66lb
no snacht injury soulder

Comment #37 - Posted by: MÜR at July 5, 2013 1:04 PM

L-sit - 10sec
hand stands on wall
chest to bar - bwt
snatch - 155 (-15lbs off max)

Comment #38 - Posted by: mike vinson at July 5, 2013 1:32 PM

M/41/5'6/176

L 26s
Wpu 34.2 kg
Whs .7 m (started upright at wall)
Snatch 165😃 beat 135pr from open

Comment #39 - Posted by: McKamo at July 5, 2013 1:40 PM

afternoon workout

Swim 500 meters for time
16:51

225 lb Deadlift 5-5-5-5-5 reps

Comment #40 - Posted by: Joe Northside m/34/70"/200 at July 5, 2013 1:48 PM

26 / M / 5'9" / 140lbs

L-sit: 0 seconds, so Tuck-sit: 22 seconds
Handstand walk: 1 foot
C2B weighted pull-up: 45lbs
Snatch: 100lbs

I can usually do a few seconds of L-sits, but my abs are a total mess after the GHDs the other day--I couldn't even get into the L position.

As for handstands... *sigh* ... even when I was practicing them every day, I never seemed to get any better. Grr.

Comment #41 - Posted by: BC at July 5, 2013 3:13 PM

@Glorybelle-thanks! Since I can't handstand walk, I had to do something. BTW, that was up against a wall, not freestanding.

Still waiting for you to post yours!

Comment #42 - Posted by: Kevin C. (M/54/5'11"/182) at July 5, 2013 3:18 PM

L sit: 7 seconds
HSW: 3 steps
Weighted pull-up: 55 lbs
Snatch: 135

Comment #43 - Posted by: Ryan M/35/177 at July 5, 2013 3:18 PM

Ha... Kevin! I was wondering if you were doing that freestanding. I'm still impressed. Great improvements.

Comment #44 - Posted by: JuliePlatt at July 5, 2013 3:24 PM

beautiful day to be outside, run in STL ... 4 miles

M/52/193lb


Comment #45 - Posted by: Mazz at July 5, 2013 3:30 PM

L-sit for time: 24 sec.
Handstand hold: 17.4 sec.
Chest to bar weighted pull-up for load: 240+45 (295)
Snatch 1 rep for load: 155

Comment #46 - Posted by: Slayer 32/M/6'1/240 at July 5, 2013 3:42 PM

L-sit - 41 sec
Hand stand walk - 25 meters
CTB - skipped - Too much back work yesterday
Snatch - 135
F/35/144#/5'8"

Comment #47 - Posted by: Rachel Gamallo at July 5, 2013 3:47 PM

@Kevin, I was going to skip today's WOD because I know my strength in these areas is sub par, but you motivated me. At least I now know a base to work with. :)

L-sit: more like a 45 degree angle between two chairs; 17 seconds before my feet dropped to floor.
HS walk for distance: couldn't even hold a handstand without walking, so held against wall for 1:50.
CTB weighted PU for load: -30 pounds, yes that's a minus sign. Had to use a green band AND my daughter spotted me to get that last inch so my chest could touch the bar.
Snatch 1 rep: New to this move, so 45 pounds. It took me 4 tries to get the form right, then I did 2 reps to make sure I could do it without wobbling. I'll add weight next time.

Comment #48 - Posted by: Glorybelle (F/44/5'5/134) at July 5, 2013 3:58 PM

Okay Kevin, I posted results but they're in the filter for now. Don't laugh when you see 'em!

Comment #49 - Posted by: Glorybelle (F/44/5'5/134) at July 5, 2013 3:59 PM

I meant 120 degree angle, not 45. Ha! In my dreams. And the 1 pull up was from dead hang, no kip. That's why I needed the spot from my daughter.

Comment #50 - Posted by: Glorybelle (F/44/5'5/134) at July 5, 2013 4:06 PM

He's doing helicopter pulldowns. Good core workout.

Comment #51 - Posted by: Guest at July 5, 2013 4:34 PM

17.5
Fail HS walk. Can't get solid stand enough to walk without assistance.
25#
70# split snatch

Comment #52 - Posted by: Trina at July 5, 2013 5:10 PM

27/5'9/170

L sit - 26s
Handstand Walk - approx. 30ft
Weighted Chest to Bar Pullup - 40lb weighted vest
snatch - 125lbs.

Comment #53 - Posted by: David Musciotto at July 5, 2013 5:12 PM

L-sit hold: 27 seconds (PR)
HS walk: 2.3 meters (PR)
C2B weighted pullup: 65# (PR)

Comment #54 - Posted by: Alex M/23/6'0"/181 at July 5, 2013 5:21 PM

6sec-22feet-20#-165#

Comment #55 - Posted by: phill 37°21'41"N 118°23'43"W at July 5, 2013 5:23 PM

5x5 strict press
135
135
145
155
160
Then
10.9.8.7.6.5.4.... ( 9:05)
T2b
Wall ball 25 pd ball
Pushup hand release

Comment #56 - Posted by: hollyhog at July 5, 2013 5:47 PM

F/51/5'6/120
@Juile,Kevin and Glorybelle always a nice job.
L sit 32 seconds
Handstand hold 10 sec but I couldn't do it at all a month ago so I'm not complaining
40# weighted pull up
Snatch 65# an ugly one at 70

Comment #57 - Posted by: D.S. at July 5, 2013 5:54 PM

30sec 34ft 45lbs 155lbs

Comment #58 - Posted by: Jake Kiddoo at July 5, 2013 6:57 PM

Glorybelle- I'm glad I could be of assistance! You held the handstand for almost 2 minutes. That is fantastic, and puts me to shame. Nice job!

The pull-ups will get better, guaranteed.

D.S.-great improvement on the hs hold! You aren't far behind me on the L sit. I better get practicing!

Comment #59 - Posted by: Kevin C. (M/54/5'11"/182) at July 5, 2013 8:41 PM

20 sec strict L
50ft
60lb
195

Comment #60 - Posted by: Troy at July 5, 2013 9:14 PM

Subbed Handstand shoulder tap for Handstand walk

Perform the following tests:

L-sit for time.
Handstand shoulder tap
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

36 sec
39 taps
32.5kg(35kg chin over the bar pull up)
48.5kg

Comment #61 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 5, 2013 10:58 PM

m/26/168cm/67kg 45 sec - L sit 19 rep - hand st.push up ( cant h.s. walk ) 45 lb - pull up 140 lb - snatch

Comment #62 - Posted by: adnan özcan at July 6, 2013 3:14 AM

.32 (.4 less than last)
1:30 Handstand hold, then 30 shoulder taps, feet on box in .20
103# chin 2 bar
120# Power Snatch

Comment #63 - Posted by: ART/M/44/5'5"/150 at July 6, 2013 5:03 AM

L-Sit - .32
Handstand hold - 1:30, then 30 shoulder taps, feet elevated on box in .20
Chin 2 Bar Pull-up - 103#
Power Snatch - 120#

Comment #64 - Posted by: ART/M/44/5'5"/150 at July 6, 2013 5:54 AM

17.5 sec
Fail can't do handstand enough to walk yet
25# weighted pull up
70# split snatch

F/42/117/5'9

Comment #65 - Posted by: Trina at July 6, 2013 9:26 AM

1 min L sit, using bands!!
50 secs hand stand
10kg pull up
30 kg snatch

Comment #66 - Posted by: Simon Boote M/42/80kg/6' at July 6, 2013 11:18 AM

what if we cant do a single pullup?

Comment #67 - Posted by: jon at July 6, 2013 2:27 PM

12 s
9 ft
45 lbs
135 lbs

Comment #68 - Posted by: myles456 at July 6, 2013 5:35 PM

23 second L Sit
28 feet handstand walk
55# chest to bar Pullups
155 snatch

Comment #69 - Posted by: Kurt M/39/185 at July 7, 2013 9:51 AM

2013-07-07: "
2013-01-21: L-sits into handstand on p-bars. 10 sets.

Comment #70 - Posted by: gs at July 7, 2013 11:33 AM

L sit 55 sec
Handstand against the wall 1:30
Snatch 125 lbs

Comment #71 - Posted by: Drewski at July 7, 2013 1:23 PM

M/23/5'11"/183

L sit: 34 secs
hand stand against wall: 1:18.4
C2B: 75#
Snatch: 155

Comment #72 - Posted by: Miles Forks at July 8, 2013 9:48 AM

24 sec L-sit
5 ft Handstand walk
70 pound Chest to bar weighted pull-up
120 Snatch

Comment #73 - Posted by: Victor 180/26/6'1" at July 8, 2013 10:08 AM

A colossal waste of fuel is a train accidentally derailing and destroying a town. MU's off of a helicopter only counts for a minuscule waste of fuel, and practice for the pilot.

Comment #74 - Posted by: ddm at July 8, 2013 11:04 AM

400 calories on eliptical.

Comment #75 - Posted by: MK44 at July 8, 2013 11:35 AM

L-sit - 7 sec
Handstand - 0 sec
10# Chest to bar weighted pull-up
Snatch - 115 lbs

Comment #76 - Posted by: fitz997 at July 8, 2013 4:46 PM

L-sit: 25s (legs not to parallel!)
Handstand hold: 30s
C2B: 5# with alternate grip (got the height but hard to get my chest to physically touch the bar!)
squat snatch: low on time so only practiced this @ 55#

Comment #77 - Posted by: Boo Boo F/25/5'8/148 at July 9, 2013 7:07 AM

subbed 10 minutes of:

3 L-pullups
6 dips
9 box jumps, 24''

6 1/3 rounds + 1 dip

Comment #78 - Posted by: Manchild at July 10, 2013 6:15 AM

L-Sit: 37 seconds
Handstand walk: 5 yards (balance was more the issue than strength)
Pullup: 30 lbs
Snatch: 105 lbs

Comment #79 - Posted by: brett_from_wylie at July 10, 2013 11:03 AM

did Diane before this so maybe not the greatest numbers.
previous:
L-sit: 22 seconds
Handstand walk: did hand stand shoulder taps. 34 reps
Chest2bar: 40lbs
Snatch: 175

this time:
L-sit: 32 sec
Handstand walk: 1.5m (4 steps just getting the hang of it)
Chest2bar: 60lbs (got 70lbs with a reg. pull up)
Snatch: 175 (real PR is 185)

Comment #80 - Posted by: Josh M/20/5'6"/185 at July 10, 2013 3:13 PM

That is so awesome. I wanna try!!!

Comment #81 - Posted by: Daniel Liley at July 11, 2013 2:04 PM

45/m/176cm/74kg

27 seconds L-sit, games standard (last time 18 seconds)
105 seconds handstand hold against a wall (last time 92 seconds)
42.5kg weighted C2B pull-up (last time 40kg)
I'll do the snatch later on.

Still can't walk on my hands.

Comment #82 - Posted by: Memuc at July 16, 2013 5:33 AM

M/33/5'7"/168
L sit: 31 seconds
HS walks: 5.5 ft.
C2B PU: 70lbs
Snatch: 135lbs

Comment #83 - Posted by: Mark Salzman at July 17, 2013 7:22 AM

C2B PU: 20 lbs. (DB between legs)
Strict PU: 45 lbs. (DB between legs)
SN: 145 lbs. (UGLY)

Comment #84 - Posted by: Rob S at July 19, 2013 12:33 PM

Perform the following tests:

L-sit for time - 25sec
Handstand walk for distance - 26m
Chest to bar weighted pull-up for load - 30 pounds
Snatch 1 rep for load - 135 pounds

*did this kind of rushed, no warm-up, and not feeling great about any of the numbers.

Comment #85 - Posted by: vic* at August 4, 2013 10:09 PM

8sec
3m
17kg
75kg rx'd

Comment #86 - Posted by: Tormod at January 6, 2014 3:51 PM

32 sec
2 ft - can't HS walk :(
55
140.5

Comment #87 - Posted by: Doug at May 3, 2014 2:30 PM
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