October 15, 2013

Tuesday 131015

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Post time to comments.

Compare to 111128.

https://s3-us-west-1.amazonaws.com/dams-bucket/filestore/4/7/9/5_13be968e28e82f4/4795_alt_79_5ea8f1b6afeb022.jpg?v=2013-10-12+11%3A56%3A49

Enlarge Image

Heather Soukas.


"Go South, Episode 5: A Bus, a Stick, Some Rain and Guatemala" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]


"Live Like You're Going to Die" by Pat Sherwood, CrossFit Journal article [pdf]

Posted by Pukie at October 15, 2013 5:00 PM
Comments

Holy crap...I was this girl's 6th grade teacher!!! Wow I feel old. Congrats girl, what's your Fran time?

Comment #1 - Posted by: Vic Myers at October 14, 2013 5:13 PM

AWESOME pic...that was the Rx Female winner of PUMP Games 2 a few weeks back.

Heather is from Dynamix (NE Regionals team as well as 5th in the Games this year.) She and I also do a lot of work for Odin Strength.

She represents all that PUMP Games is about!!!!! Strong, fit, and fast!!!!

Good Stuff, proud of her.
Scott

Comment #2 - Posted by: scott paltos at October 14, 2013 5:55 PM

Did Diane today since I didn't WOD over the weekend, how does that happen???

Comment #3 - Posted by: Davis M/28/5'9"/160 at October 14, 2013 6:01 PM

Love the Go South videos. I hope there are 95 more to come. Wishful thinking. I'd settle for 25 mor, though.

Comment #4 - Posted by: Gavin at October 14, 2013 6:02 PM

Enjoyed the article. Work Hard to Play Hard!

Comment #5 - Posted by: Adrian at October 14, 2013 6:58 PM

Drink some Asahi Pat - Japanese Beer, hard to beat.

Comment #6 - Posted by: DPL at October 14, 2013 7:37 PM

A-that girl is amazing
B-this wod looks fun
C-im going to crush it

Comment #7 - Posted by: Joe-fiT at October 14, 2013 8:24 PM

Catching up from a few days...

Bill M, superb bench press WOD on Sunday. Great strength to weight ratio.

Glorybelle, I tried to maintain some CF while prepping for my one and only marathon back in 2011. Hard to do...look forward to hearing how the NYC marathon goes. Good luck!

Comment #8 - Posted by: Jim R. 50/5'8"/160 at October 14, 2013 9:04 PM

What would be the sub for handstand walks. Or how could you scale it.

Comment #9 - Posted by: Holger at October 14, 2013 10:31 PM

@Holger, there are several excellent ways. If you don't have the agility to do a handstand walk, then you could do them against a wall for support and walk laterally against the wall.

Alternatively, you can kick up against a wall and raise one arm off the ground (leaving all the weight on the supporting arm), then put the arm back on the ground and raise the other arm. Continuing alternating. You can figure each arm raise is 1 foot, so for 21 meters do roughly 63 arm raises.

To make it spicier, take the arm off the ground and touch the opposite shoulder. That will get a nice burn.

If those don't work, the consider wall walks. Those are a brutal exercise. I'd probably do 1 wall walk for every 3 meters, so 7 for the first round, etc.

If those aren't to your liking, then simply kick up to a wall and hold yourself steady for a minute before coming down.

Comment #10 - Posted by: Gavin at October 14, 2013 10:45 PM

@Jim, you benching 185 at a bodyweight of 160 and age 50 is just as great as Bill's work. And, you are right, Bill's WOD was excellent.

Comment #11 - Posted by: Gavin at October 14, 2013 10:51 PM

M/41/179cm/91kg.

For time:
102kg deadlift, 21-15-9 reps.
Wall climbs, 7-5-3.ç

8:07

Comment #12 - Posted by: Jose-Luis Morales at October 14, 2013 11:42 PM

What can I substitute for handstand walks?

Comment #13 - Posted by: Matt W at October 15, 2013 12:15 AM

What can I substitute for handstand walks?

Comment #14 - Posted by: Matt W at October 15, 2013 12:16 AM

What can I substitute for handstand walks?

Comment #15 - Posted by: Matt W at October 15, 2013 12:17 AM

Sorry, there's something wrong with my phone. I'm really sorry that I posted the same question 3 times, don't know what's going on

Comment #16 - Posted by: Matt W at October 15, 2013 12:19 AM

Hi, handstand walk progresion, by Carl Paoli
http://www.youtube.com/watch?v=gI4DsvaEsQw

Comment #17 - Posted by: Rocío at October 15, 2013 12:59 AM

Did handstands against wall for walk
21-15-9 dead lifts w 225lbs
8:03

Comment #18 - Posted by: Keith at October 15, 2013 2:18 AM

14:08 rx

Comment #19 - Posted by: gb 46/m/71"/185# at October 15, 2013 2:57 AM

4:40 - That was a bit spicy!!!
CrossFit U West Melbourne

Comment #20 - Posted by: Cheongy at October 15, 2013 3:45 AM

Cheongy - 4:40 - That was a bit spicy!!!
Melbourne, Australia

Comment #21 - Posted by: CrossFit U West Melbourne at October 15, 2013 3:46 AM

M age28 170cm 80kg
Rx 05:46

Comment #22 - Posted by: Crazytiger at October 15, 2013 3:48 AM

Didn't really have space for handstand walks.

Did "Diane": 5:13 RX

Not feeling it today, my PR is 3:17. Just couldn't power thru the HSPUs.

Comment #23 - Posted by: Adam M/35/6'0/230 at October 15, 2013 4:05 AM

"Diane"

19:04 Rx'd

First time as Rx'd; did kipping hspu with an Abmat between 45# bumpers.

Comment #24 - Posted by: Joe Northside m/35/70"/195 at October 15, 2013 4:11 AM

filtered

Comment #25 - Posted by: Joe Northside m/35/70"/195 at October 15, 2013 4:13 AM

followed sub from 2011 workout.

For time
21 x 100kg Deadlifts
40 sec handstand
15 x 100kg Deadlifts
30 sec handstand
9 x 100 kg handstand
20 sec handstand

7.42 min

Comment #26 - Posted by: Seamus (29/m/183cm/95kg) at October 15, 2013 4:24 AM

150 lb. Deadlift, 21 reps
Bear Crawl, 42m
150 lb. Deadlift, 15 reps
Bear Crawl, 30m
150 lb. Deadlift, 9 reps
Bear Crawl, 18m

6:54

Comment #27 - Posted by: EricS M/33/5'10/175 at October 15, 2013 4:25 AM

Really need to learn how to walk on my hands.
Gonna sub handstand pu and practice walking on my hands.

Comment #28 - Posted by: hollyhog at October 15, 2013 4:32 AM

F/52/5'6/118
Deadlifts 135#
Subbed hspu Kipping 1 ab mat
9:47
Last time 6:40 @130# but feet were up on bench for hspu

44strict pull ups 57 Kipping = 101 in 18:00 minutes
50 ring dips not for time

Comment #29 - Posted by: D.S. at October 15, 2013 6:02 AM

8:40 rx damn im out of shape

Comment #30 - Posted by: davidnewton at October 15, 2013 6:08 AM

Today's sub:
"The Filthy 51"
box jumps
pull ups
kb swings, 1 pood
lunges
knees to elbows
push press, 45#
back extensions
wall ball, 20#
burpees
jump and tucks

32:02

last done 121015: 27:44 minus the lunges, sit ups vice k-e, and w/ 15# ball

Comment #31 - Posted by: Jim R. 51/5'8"/160 at October 15, 2013 6:11 AM

Gavin, thanks for the encouragement. Welcome back!

Comment #32 - Posted by: Jim R. 51/5'8"/160 at October 15, 2013 6:13 AM

M/31/68"/165

As Rx'ed: 4 min 0 sec

Comment #33 - Posted by: JC at October 15, 2013 6:17 AM

eek, this sounds like a recipe for a headache.....think I'll pre-load w/the NSAIDs

Comment #34 - Posted by: NNKMelissa at October 15, 2013 6:18 AM

Jim R. and Gavin -- thanks, guys!

Comment #35 - Posted by: Bill M. m/49/5'3"/135 at October 15, 2013 6:20 AM

WU - stretching, 15 BE, 15 KBS w/ 35lb, 15 BE, 15 KBS w/ 53lb

SWOD: Deadlift 300lbs
135lbs x 10, 225lbs x 5, 275lbs x 5, 300lbs x 5
Hi Rep - skipped in lieu of today’s WOD

WOD: 21-15-9
Deadlift 225lbs
Hand Stand Wall Walk Ups (Hand Stands continue to be my goat); deadlifts all unbroken.

Time - 14:45

Comment #36 - Posted by: murphinator - M/5'10"/185/39 at October 15, 2013 6:21 AM

Posted handstand walk substitutes to answer #9, stuck in the filter for 8 hours now.

Comment #37 - Posted by: Gavin at October 15, 2013 6:26 AM

6:11, 21-15-9
225# DL
did handstand pushups instead of hand walks, for lack of space

Comment #38 - Posted by: M/36/176/5'11" at October 15, 2013 7:02 AM

15:31 rx @3200ft elevation

Comment #39 - Posted by: Apollo at October 15, 2013 7:03 AM

I think I probably could have done the walking if there was a clear path I could have measured out. Haven't done walks in a while so subbed with handstands against the wall and alternated arm lifts for same time as sets of DL's took.

WU - 3x 500m row on 1:00 rest (1:50 pace), stretch, light DL and cleans

WOD - DL 195lbs
Handstand arm lifts against wall
10:24

Comment #40 - Posted by: Chris R at October 15, 2013 7:06 AM

Really!
Hope you were sober when the rounds were flying.
Nothing wrong with not liking beer.
Maybe some wine.You are probably near very good wine country.
Get that bike fixed.
Run safe my friend.

Comment #41 - Posted by: Rick Wood at October 15, 2013 7:34 AM

Jim R. -- Happy Birthday! Excellent job on the birthday workout -- a great way to start the year.

Comment #42 - Posted by: Bill M. m/49/5'3'/135 at October 15, 2013 7:50 AM

7:42

188lbs DL x 21 / 40 second handstand hold against wall
188lbs DL x 15 / 30 second handstand hold against wall
188lbs DL x 9 / 20 second handstand hold against wall

Comment #43 - Posted by: Mike L. (M/23/5'9"/170) at October 15, 2013 7:50 AM

First CrossFit WOD ever. I loved it!

225 lb DLs with modified HSPUs.

9 minutes 7.56 seconds. Average HR: 155

Comment #44 - Posted by: Matt M. at October 15, 2013 7:57 AM

M/40/72/200

Hurt my back during the "Dragon" WOD on 13/10/05. I took it slow and easy. Did the dead lift as RX'd and subbed an "assisted" HSPU for each meter of hands stand walk.
12:57

Comment #45 - Posted by: Mike at October 15, 2013 8:10 AM

5:58 as rx'd (PR)
HSW could have been better

Comment #46 - Posted by: MAGNUS 27/5'8"/155 at October 15, 2013 8:41 AM

Subbed HSPU for walks

21/15/9
DL 225#
HSPU on wall
15:50

Comment #47 - Posted by: Will at October 15, 2013 8:46 AM

2013-10-15: 5:07. First walk 25m. (1:40,2:00,1:26) Deads unbroken.
2011-11-28: 5:14.

Comment #48 - Posted by: gs at October 15, 2013 8:47 AM

2013-10-15: 5:07. First HSW 25m.
2011-11-28: 5:14.

Comment #49 - Posted by: gs at October 15, 2013 9:05 AM

M/29/165/6'0"

As RX'd 6:31

Comment #50 - Posted by: James Bobo at October 15, 2013 9:10 AM

9:07 rx but ugly
DL unbroken

Comment #51 - Posted by: Johnh 45/205 at October 15, 2013 9:12 AM

m/45/195/5'11"

row 500

177 pound Deadlift, 21 reps
Wall Handstand 21 seconds
177 pound Deadlift, 15 reps
Wall Handstand 15 seconds
177 pound Deadlift, 9 reps
Wall Handstand 9 seconds
5:13

Comment #52 - Posted by: slowweak at October 15, 2013 9:23 AM

D.S. - congrats on moving up from the bench on hspu

Jim R. - happy birthday! Great job on the "51"

Comment #53 - Posted by: Joe Northside m/35/70"/195 at October 15, 2013 9:25 AM

M 43/185/6'
Did Diane @ 165 on the dead lift. 7.12.

Comment #54 - Posted by: Mike at October 15, 2013 9:41 AM

9:10 Rx'd

Where would we be without Pat Sherwood!!

Keep it comin' PS!!

Comment #55 - Posted by: james.patrick [M/51/66"/135] at October 15, 2013 9:44 AM

8:40

Comment #56 - Posted by: Ukkrew at October 15, 2013 9:52 AM

Made up Sunday's bench press workout this morning. Results posted there.

Happy birthday Jim! Nice job on your birthday wod, and the bench presses too.

Bill- great bench press numbers.

Comment #57 - Posted by: Kevin C. (M/54/5'11"/180) at October 15, 2013 9:59 AM

Rich- 3:30 RX

Pat- 7:49 RX

Comment #58 - Posted by: Rich Worcester at October 15, 2013 10:20 AM

6:42

My HSW are terrible, even though I have a good free-standing handstand. When I start to move it falls apart pretty quickly.

Comment #59 - Posted by: Bill M. m/49/5'3"/135 at October 15, 2013 10:23 AM

Kevin -- thanks! I know what you mean about the shoulders; I have to negotiate with mine for quite a while before they'll agree to benching or anything heavy overhead. Guess that's just the price of admission these days.

Comment #60 - Posted by: Bill M. m/49/5'3"/135 at October 15, 2013 10:27 AM

I just started working out 4 days ago and have been doing crossfit for 3. I've done crossfit before but that was over 5 years ago. Sadly I am completely out of shape. When I was working out my 1rep max of deadlift was 150lb. And I could never walk on my hands (clumsy) so what should I do today? Weight and walking substitution. I can do handstand push ups but not 21 at a time.

Comment #61 - Posted by: Fallon at October 15, 2013 10:29 AM

First, made up WOD 131013-Sunday, then today's WOD subbing wall-walks for handstand walks.
7:26

Comment #62 - Posted by: fargingbastige (M/46/6'0"/195) at October 15, 2013 10:41 AM

Load was 155lbs for 21-15-9 reps, handstand walks were 4 mats or 16 feet give or take...done for quality.
Before WOD:
Worked on wrist/hamstring mobility which greatly improved my technique/form on the movements.

Comment #63 - Posted by: AJ M. at October 15, 2013 10:59 AM

@Joe Northside thanks and congrats on the Rx
Happy Birthday Jim R.

Comment #64 - Posted by: D.S. at October 15, 2013 11:03 AM

So if the workout is done as RX'd, are the elite athletes of CF doing the DL sets unbroken? Like I definitely can't do a 225 lb DL, but I'm just wondering how much I should scale it. Should I use a weight that I can do 21 reps of, the 20th/21st rep being a struggle, or should I go to a heavier weight that I might have to break up? Thanks in advance!

Comment #65 - Posted by: DAVE! at October 15, 2013 11:12 AM

D.S., Joe, Bill and Kevin--thanks much. The "Filthy 5x" is my now-annual middle finger to the aging process. Its fun watching how all of us (but especially D.S. and Joe) are progressing.

Comment #66 - Posted by: Jim R./50/5'8"/160 at October 15, 2013 11:25 AM

Jim- that is a great tradition. Carole started doing the same thing on her 50th birthday. She did the 55 version in July.

I am just trying to hang on. Forget the progressing stuff!

Comment #67 - Posted by: Kevin C. (M/54/5'11"/180) at October 15, 2013 11:41 AM

155lbs DL 21 reps
21 alternating wall handstands
155lbs DL 15 reps
15 alternating wall handstands
155lbs DL 10 reps
10 alternating wall handstands
(8:12)

Comment #68 - Posted by: Nate at October 15, 2013 11:41 AM

Anyone who has ever run track before knows that is not good form coming over the hurdle. It looks like she is actually jumping and not stepping over the hurdle. I wonder if she jarred her back when she landed?

Comment #69 - Posted by: vince_s at October 15, 2013 12:07 PM

M/40/158/5'6"
Sub-16 minutes for full workout using 135lbs for first DL's, 185lbs for second DL's, and 225lbs X3 (broken) then 185lbs X5. Did handstand walk (but broken) for prescribed distance. Need to work on that. Then ran 4 and 2/3 miles in 35 minutes.

Comment #70 - Posted by: JC at October 15, 2013 12:12 PM

5:45 rx

Comment #71 - Posted by: Kri$ at October 15, 2013 12:14 PM

Pat & Ian -my favorite is fish tacos. tacos de pescados. To order them a bit more healthy, "parrilla" is the way to order them as grilled instead of deep fried (frito). While in Costa Rica, to prove your manhood, you need to slam down un huevo de tortuga- a turtle egg at any local watering hole. Even if you don't like beer, you will very much appreciate one after choking down what is about the same a big wad of phlegm. tasty! You can ask for tacos as harina (flour) or maize (corn). Either way, it is a soft shell taco. Hope that helps.

Comment #72 - Posted by: civilsid at October 15, 2013 12:17 PM

9:30.43 As rxd

Comment #73 - Posted by: b.jolly at October 15, 2013 12:17 PM

M/31/6'3/205 Rx'ed @ Crossfit Liverpool 4 min 05 sec

Comment #74 - Posted by: Chris Lowe at October 15, 2013 12:49 PM

M/17/6'3/195 As Rx'd 6min 55sec

Comment #75 - Posted by: js at October 15, 2013 12:59 PM

205# DL 21 reps
wall walk, then 25 shoulder taps
205# DL 15 reps
wall walk,then 17 shoulder taps
205# DL
wall walk, then 15 shoulder taps

getting a little better.

Comment #76 - Posted by: Mike Andridge/43/5'8"/180 at October 15, 2013 1:40 PM

6:56 for above.

Comment #77 - Posted by: Mike Andridge/43/5'8"/180 at October 15, 2013 1:40 PM

@Jim R, Happy Birthday! I saw the wod you did and my body immediately felt more DOMS. I'll let you all know how NYCM turns out. Should be interesting running it without specific training and on very few miles. Hoping to finish without causing injury to myself.

D.S. yay for you! You're getting so strong.

Comment #78 - Posted by: Glorybelle (F/44/5'5/135) at October 15, 2013 1:58 PM

Tks Glorybelle, but I think you're doing a pretty fair amount of miles...and before/after WODs, too! I was running about 3-4 days/week, w/ a long one on the weekends. Key for me was walking for 30 sec-1 minute every 8-10 minutes, and, toward the end, some backward running to engage different muscle groups. I ran a 4:05:06...in Napa Valley, so the scenery was spectacular. You'll do great!

Comment #79 - Posted by: Jim R. 51/5'8"/160 at October 15, 2013 2:04 PM

@Rocio #17
Thanks

Comment #80 - Posted by: Matt W at October 15, 2013 2:05 PM

M/32/5’6/170
On Monday I took my functional fitness and two of my Sailors down to a beach nearby and sailed some Hobie cats. It was their first time so we started with the Hobie wave (16 foot) and I taught them the basics. After getting comfortable with that we moved up to the “Getaway” (18 foot) and had a blast.
Today’s WOD about 8 minutes Rx’d. I need to work on my handstand walking. I would walk a few steps forward and start to go backwards.

Comment #81 - Posted by: JJay at October 15, 2013 2:09 PM

M/44/5'8"/170

7:15 RXd

Comment #82 - Posted by: Jon Craig at October 15, 2013 2:16 PM

M/30/5'9"/215

Gave the bear complex a go: 135(f)-95-105-115-135. You gotta get a rhythm on that one.

Then did today's wod - 8:14 Rx'd

Comment #83 - Posted by: Boggs at October 15, 2013 3:00 PM

12:37

DL Rx'd
Did handstand against wall and alternately lifted each hand off floor for requisite number of reps.

Comment #84 - Posted by: Simon Boote M/42/80kg/6' at October 15, 2013 3:02 PM

102kg Deadlift, 21 reps - (baixei para 92kg)
Handstand walk 21 meters - (68reps handstand shoulder touch)
102kg Deadlift, 15 reps - (baixei para 92kg)
Handstand walk 15 meters - (49reps handstand shoulder touch)
102kg Deadlift, 9 reps - (baixei para 92kg)
Handstand walk 9 meters - (29reps handstand shoulder touch)

Substituição de handstand walk é handstand shoulder touch (ficar apoiado só num braço e tocar no ombro).

Como pra mim handstand shoulder touch ainda é muito difícil pra mim, fiz com os pés em cima de uma box de 30" em vez de fazer direto na parede.

No site fala que cada shoulder touch é igual a 1feet então depois foi só converter pra metros :)

TOTAL tempo de treino = 14minutos!

Comment #85 - Posted by: ricardo pedrosa at October 15, 2013 3:12 PM

10:57 RX

Comment #86 - Posted by: H1 at October 15, 2013 3:21 PM

M/31/5'8/168 Rx'ed in 8:03. First time doing handstand walks in a workout and as such not so pretty, but I got'er done!!!

Comment #87 - Posted by: Ron at October 15, 2013 3:22 PM

102kg Deadlift, 21 reps - (baixei para 92kg)
Handstand walk 21 meters - (68reps handstand shoulder touch)
102kg Deadlift, 15 reps - (baixei para 92kg)
Handstand walk 15 meters - (49reps handstand shoulder touch)
102kg Deadlift, 9 reps - (baixei para 92kg)
Handstand walk 9 meters - (29reps handstand shoulder touch)

total tempo de treino = 14minutos!

Comment #88 - Posted by: ricardo pedrosa at October 15, 2013 3:27 PM

Rx'd 12:50 ... Couldn't get myself to go more than 10 ft at a time on handstand walks ... Extremely unhappy but there's always next time

Comment #89 - Posted by: Mark O. M/30/6'2"/215 at October 15, 2013 3:33 PM

As rx'd
8:32

Comment #90 - Posted by: Troy at October 15, 2013 3:34 PM

Subbed in pike pushups for handstand walks.
First time ever doing deadlifts - even at just 85# my lower back is whooped!
9:05

Comment #91 - Posted by: rachel at October 15, 2013 4:05 PM

M/31/5,8/190

8:11 rx

Comment #92 - Posted by: david at October 15, 2013 4:44 PM

F/37/5'11''/205
Deadlift @ 115#
subst by db shoulder press @ 15#

--- week shoulders....
ca va faire mal!!!

Comment #93 - Posted by: gadelle at October 15, 2013 4:53 PM

Diane dl 80 kg 18:18

Comment #94 - Posted by: Felipe at October 15, 2013 4:58 PM

11:11

DL at 125#
Sub Hand Stand wall walks 70/50/30

F/42/127/5'9"

Comment #95 - Posted by: Trina at October 15, 2013 5:01 PM

185lb DL
Sub push press x80lb for hand stand walk, that's definitely my goat.

7:13

Comment #96 - Posted by: Nate at October 15, 2013 5:42 PM

10:57 as rx'd. DL broken up like so: 15-6, 10-5, 9

Comment #97 - Posted by: James M/30/5'7"/160 at October 15, 2013 5:49 PM

Deadlift Rx'd
Handstand Shoulder Taps: 63, 45, 27
18:16

Comment #98 - Posted by: So... Intense Pat at October 15, 2013 6:38 PM

F/33/5'2"/125
CF newbie

Deadlifts 45lb, 15-12-9
Wall-supported handstands for 15-12-9 sec

4:45

Comment #99 - Posted by: ginamf at October 15, 2013 7:08 PM

M/23/5'11"/187.4

12:16.96

Subbed shoulder touches for handstand walk (both sides per RX'd rep)

Comment #100 - Posted by: MilesForks at October 15, 2013 7:22 PM

Strength: Deadlift 5RM @ 325#
Skill: 50 double unders
WOD: 6:44. Subbed and scaled:

205 pound Deadlift, 21 reps
Handstand hold 40 seconds
205 pound Deadlift, 15 reps
Handstand hold 30 seconds
205 pound Deadlift, 9 reps
Handstand hold 20 seconds

Comment #101 - Posted by: Gavin at October 15, 2013 7:40 PM

f/134/29 forgot to start the timer did the scaled version anyway at 135 lbs with handstand holds.

Comment #102 - Posted by: megan at October 15, 2013 8:25 PM

24/M/185#

Rx'd 8:19

Comment #103 - Posted by: Brent Fallon at October 15, 2013 8:59 PM

225# dl, 42sec...30sec.....15sec hand stand holds instead of handstand walk. 6:07

Comment #104 - Posted by: Matt m/30/170/5'9 at October 15, 2013 9:33 PM

5:56

Comment #105 - Posted by: Fred 39/176/77 at October 15, 2013 11:23 PM

8.57

as rx'd

Comment #106 - Posted by: marc 43/200/6' at October 16, 2013 1:38 AM

M/44/188cm/98kg
Sub'd HS walk with 21-15-9 wall walks
7:32

Comment #107 - Posted by: Darren Savickas at October 16, 2013 3:26 AM

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

155, 165, 175, 185, 195, 205, 215, 225, 235, 245 failed on second.

M/45/5'6"/142#

Comment #108 - Posted by: Tom G. at October 16, 2013 3:40 AM

21-15-9
95# Cleans
PushUps
5:09
Good Workout
Then
50 Weighted Sits

Comment #109 - Posted by: dyagg at October 16, 2013 3:42 AM

Did this yesterday, but had to sub hand stand-walk for hand stand-push ups against a wall.

did the deadlifts as rx´d and did hand stand-push ups against wall, 10,7, 5.

had to take many rests on the deadlifts because my form was getting bad because of fatigue.

total time 10:25

Comment #110 - Posted by: Anders 26/M/179cm/73kg at October 16, 2013 3:52 AM

12:30

Comment #111 - Posted by: Marty at October 16, 2013 3:54 AM

14:50. 135 dead lift, handstand against wall held for as long as I could, handstand pushups with knees on box.

Comment #112 - Posted by: Elliott Harding at October 16, 2013 4:03 AM

M/33/220/72"

CFWU x 3 = 19:00

Subbed pull ups 21-15-9 reps for hand stand walk

Time = 15:13.32

Taking way too long of breaks between unbroken DLs and Pu....

Comment #113 - Posted by: donnyd at October 16, 2013 4:41 AM

7:57 as Rx'd

Comment #114 - Posted by: phill 37°21'41"N 118°23'43"W at October 16, 2013 5:59 AM

6:13 was a tough and fun WOD. I had to reset a bunch but well worth the effort.

Comment #115 - Posted by: Ace at October 16, 2013 6:32 AM

rx'd 11:00

Comment #116 - Posted by: Jake Kiddoo at October 16, 2013 6:37 AM

made up bench press and sprint WOD yesterday evening.. feeling it in today's WOD.

17:20

subbed shoulder DB press drop sets (21-15-9) for handstand walks, as heavy as possible.

Comment #117 - Posted by: Silas (M/28/6'/175) at October 16, 2013 7:20 AM

My handstand walk needs work! Could never make it more than a meter or so.

DL #225 x 21 (unbroken), but had to break up the 15 and 9.

If I can get back to being able to walk on my hands like when I was younger, I think I can get this WOD done in under 5 min. But for now, my out of shape self took 10:05.

Comment #118 - Posted by: Toolman at October 16, 2013 7:59 AM

225# deadlift
handstand pushups

21-15-9

8:08

Comment #119 - Posted by: OSV 48M 5'10" 170 at October 16, 2013 8:07 AM

Jury Duty
Être prêt
Soldier for Life
M/56/6’/214

Comment #120 - Posted by: Pete In Sun City at October 16, 2013 8:38 AM

M/29/5'8"/74k

Did Diane RXd instead coz i just got my room.
9:19min

Comment #121 - Posted by: Peter at October 16, 2013 9:32 AM

09:41

Wall walks

Comment #122 - Posted by: Craig Beveridge 39/M/5'11/210 at October 16, 2013 10:16 AM

45# DB Deadlifts
Shoulder Taps - feet elevated 4ft

2:52(1:09,1:01,0:42)

Comment #123 - Posted by: DLong (M/38/5'10"/185) at October 16, 2013 10:26 AM

Did Diane instead because I can't do handstand walks, but subbed 205lbs

Approx 16mins

Comment #124 - Posted by: Saam at October 16, 2013 10:56 AM

Subbed
For time
21 x 100kg Deadlifts
40 sec handstand
15 x 100kg Deadlifts
30 sec handstand
9 x 100 kg handstand
20 sec handstand

time: 5:52

Comment #125 - Posted by: Ronin at October 16, 2013 11:46 AM

5:43, should've done more weight or longer handstand holds (did 21/15/9 seconds) and 165 lb

Comment #126 - Posted by: RussA at October 16, 2013 11:48 AM

225# DL
Subbed HSPU for HS Walks

Forgot to start watch...around 14 mins

Comment #127 - Posted by: Rowan (M/48/5'5"/154) at October 16, 2013 1:10 PM

Loved the article Pat! As a box owner I've struggled with living outside the box for some time now. Recently, I've learned to truly enjoy the fellowship with my fellow coaches and members outside of the box. Whether it be cheating with food or having a drink, I have found it beneficial for my sanity and my happiness to relax and enjoy life. Thank you for the article. Enjoy your ride and be safe!

-Travis

Comment #128 - Posted by: Travis at October 16, 2013 1:57 PM

13:44

Comment #129 - Posted by: myles456 at October 16, 2013 2:22 PM

scaled 200# wall walks (1/2 dist)
13:20

Comment #130 - Posted by: lucio1928/41/182/95 at October 16, 2013 4:58 PM

6:54

Did handstand push-ups because I cannot do handstand walks. Did 21/15/9 next time I will do side to side handstand push-ups to simulate the movement of going from one hand to another.

Comment #131 - Posted by: BW at October 16, 2013 5:40 PM

approx. 8 min.
225# DL not unbroken
25# db alternating shoulder press 63-45-27 reps
couldn't handstand walk in this gym

Comment #132 - Posted by: rgrP M/42/175/68" at October 16, 2013 6:41 PM

M/37/5'7"/165

No room to do handstand walk, so hit dead lifts hard!

225x21
225x15
225x9
315x7
350x5
405x2
All reps unbroken!!

Comment #133 - Posted by: Guns76 at October 16, 2013 7:09 PM

M/37/5'7"/165

No room to do handstand walk, so hit dead lifts hard!

225x21
225x15
225x9
315x7
350x5
405x2
All reps unbroken!!

Comment #134 - Posted by: Guns76 at October 16, 2013 7:10 PM

13.30 as Rx'd

24/m/5'11"/175

Comment #135 - Posted by: Logan S at October 16, 2013 7:22 PM

Hombre /25/1.74cm /70 kg
Rx
7:12

Comment #136 - Posted by: Jairo at October 16, 2013 9:02 PM

Had to scale the guts out of this unfortunately ::
Deadlifts 175lbs 21,15,9
Hspu 15, 9, 6
Didn't sleep much while in transit overnight. Feeling tired.

Comment #137 - Posted by: Ben at October 16, 2013 9:30 PM

225 x 21
30 second handstand
225 x 15
30 second handstand
225 x 9
30 second handstand
roughly 15 minutes.

Comment #138 - Posted by: Pete at October 17, 2013 2:39 AM

F/43/5'6"/140

135# DL
Handstand holds: 45s-30s-20s

8:04

Comment #139 - Posted by: mom to five at October 17, 2013 6:08 AM

7:25 RX.....deadlifts unbroken.....hsw need work

Comment #140 - Posted by: Dain 34 5'11" 200lbs at October 17, 2013 6:10 AM

21-15-9
Deadlift, 185#
Wall walks

15:28

Felt good about the DL; broke 1st set into 15/6, others unbroken, but the wall walks were exhausting and took forever.

Comment #141 - Posted by: Jim R. 51/5'8"/160 at October 17, 2013 6:31 AM

6:45
DLs unbroken
HSWs - about 3 paces before falling

Comment #142 - Posted by: PW56 at October 17, 2013 10:24 AM

"Diane"
21-15-9
225# deadlift
HSPU

6:43 strict hspu

Comment #143 - Posted by: ART/M45/5'5"/150 at October 18, 2013 2:54 AM

8:14
Subbed sots-press for walking handstands distance for reps at 45#

Comment #144 - Posted by: Justin M/27/5'8"/144 at October 18, 2013 3:38 AM

7:36

Comment #145 - Posted by: Andrew at October 18, 2013 2:30 PM

Scaled:
15-12-9
45 lb deadlift
Wal-assisted handstand hold

4:40

Comment #146 - Posted by: ginamf at October 18, 2013 4:59 PM

timed dead lifts are a bad Rx for me. concentrated on form so i dont wreck my disc again

95x21
125x15
145x9

Comment #147 - Posted by: fp at October 19, 2013 8:42 AM

sub n scale saturday:

21-15-9 of 135# dl, hspu from 5'6" Smith bar level: 5:25

50# x 2 farmers walk, 40 meters, 4 times

4 x 40 meter sprints, ~ 6 seconds

Comment #148 - Posted by: matt h 51 183# 3.9.11 at October 19, 2013 5:49 PM

subbed 95 lbs. push press for handstand walk

9:57

Comment #149 - Posted by: Manchild at October 21, 2013 6:56 AM

4:46 @ work.
1 stop and turn point on 21 and 15 meters

Comment #150 - Posted by: jdisch at October 21, 2013 11:06 AM

Diane, 9:27

Deadlifts @ 155#
HSPU scaled to knees on 24" box

Comment #151 - Posted by: Boo Boo f/25/150/5'8" at October 22, 2013 7:00 AM

9:34 as Rx'd - I stink at handstand walking.

Comment #152 - Posted by: Edwin 31/M/68"/170 at October 22, 2013 8:22 AM

M/38/178/80Kg.
Rx'd

12 '38 "
Impiego Ancora Troppo tempo per Camminare Sulle mani ... uff ma Migliorero

Comment #153 - Posted by: Cristian Rollo at October 23, 2013 2:11 PM

6:35 at auditorium

Comment #154 - Posted by: Mik Fanguy at October 23, 2013 7:41 PM

5:48 RX
Crossfit Spangdahlem

Comment #155 - Posted by: Jim Yerger at October 24, 2013 5:40 AM

M/46/5'11"/205

21 185# DLs
45sec handstand hold
15 185# DLs
30sec handstand hold
9 185# DLs
30sec handstand hold

6:29

Comment #156 - Posted by: nutfam at October 24, 2013 9:37 AM

As rx'd, 4:58 (PR).

PR by a minute and a half - handstand walks made the difference. Had a great walk in the first round where I almost covered 9 meters before coming down. Didn't do as well in subsequent rounds - room to improve. Deads felt good - a little breathy, but good. Did the HS walks on the back patio course - turn-arounds at 9m.

Comment #157 - Posted by: Mel 40/m/5'10"/180 at October 24, 2013 12:09 PM

AJ (155) 4 mats (for quality)
Ricky 3:30 (115)
EP 3:21 (35)
Sap 4:00 (65)
Aaron S 3:59 (45)
Alison 3:50 (115)
Master P 5:11 (85)
Jason 2:33 (155)
Lauren 2:43 (115)
Josh 3:43 (115)
Barb 3:44 (75)
Jacqueline 1:58 (95) - in season
Mama V 2:33 (65)
JZ 2:54 (75)
Kyle 3:58 (95)
21-15-9
deadlift
handstand shoulder touch (wall facing)

Wendy 4:56 (115)
Erin K 5:51 (115)
Erika 1:36 (95)
Collin 3:24 (115)^
Heather 3:40 (65)
Aaron S 3:49 (65)
Mr. Carey 3:28 (135)
Sim 4:38 (135)
Megan 4:33 (115)
Mrs. Carey 3:44 (115)

Comment #158 - Posted by: Champions Club at October 25, 2013 8:11 PM

18'37"

Comment #159 - Posted by: RAD at October 29, 2013 11:05 AM

225 pound Deadlift, 21 reps
115 lb Standing Shoulder Press, 21 reps
225 pound Deadlift, 15 reps
115 lb Standing Shoulder Press, 15 reps
225 pound Deadlift, 9 reps
115 lb Standing Shoulder Press, 9 reps

9:01

Presses took a lot longer than deadlifts, but heart rate stayed high pretty much the whole time, so never paused for too long.

M/28/5'11''/195

Comment #160 - Posted by: Kent at October 29, 2013 1:25 PM

8 min. Scaled as follows.

Don't quite have the technique down on handstand walks, so I was doing single or double strides before falling down. Did 21 strides, 15 strides, 9 strides etc. instead of meters.

Comment #161 - Posted by: clark at October 30, 2013 3:02 AM

185# DL
Wall Crawl 42/30/18

7:32

Comment #162 - Posted by: illis 32/M/190/5'9 at November 6, 2013 6:27 AM

21-15-9
225# deadlift
hspu with toes on smith machine

8:58

m/42/5'8/233

Comment #163 - Posted by: phat boi at November 14, 2013 11:05 AM

12:02

Subbed wall walks: 63, 45, 27. They went very good. I was basically walking on the spot with my feet off the wall for nice chunks. Big improvement. Getting closer to freestanding handstand walks!

Comment #164 - Posted by: Ronnieboy M/50/5'9"/185 at November 22, 2013 5:24 PM

M/33/5'7"/168
RX 9:10

Comment #165 - Posted by: Mark Salzman at December 18, 2013 6:29 AM

CFWUx3
45x5, 135x8, 205x5
23-ish (watch battery dies)
HS walk best I could
102.5kg DLs

Comment #166 - Posted by: Doug at July 23, 2014 7:28 PM
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