October 24, 2013
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Post rounds completed to comments.
Compare to 130309.
Steve Hug and Bill Mashek, 2013 and 1963.
"None of This Would Exist Without You" by E.M. Burton, CrossFit Journal article [pdf]
"David Durante: Planche Progressions" CrossFit Journal video [ipod] [mov] [HD mov]
Posted by Pukie at October 24, 2013 5:00 PM
I've been doing CF for like 5.5 years and this is one of the coolest main site images I've ever seen!
Totally agree with Sheldon.Love it!
Bill and Steve--proof positive that age ain't nothin but a number!
fantastic article...hugs for Hug!
Two questions for anyone from HQs.
I attended my Level 1 cert in 2008, so technically no longer 'certified' as my 5 years are up, but I'm not a gym owner, active duty military and just train athletes at not for profit DoD gyms/boxes.
1- If I attend a Specialty cert (CF Oly) does that re-cert me, or will I just be an attendee to the cert?
2 - Is there a military discount for attending Specialty certs, and if so how do you apply/coord for it?
Thanks for any info, looking to book the Oly cert next year, but want to register soonest.
Scott I do not believe HQ will answer you here. Check out the contact us link on the left side of main page. I believe there is an e- mail for questions about certs.
My grandpa is cooler than yours... Lol
Extremely well executed progression tutorial. Thanks!
That is a remarkable picture!
Great job Steve and Bill.
Thanks for the reply Jojo. I have e-mailed the contact e-mail address listed on the Specialty Courses (email@example.com), last week, but have not received a response. Maybe I'm overanxious, but the way the courses sell out, I want to register.
If anyone has any personal experience with the courses or even some rumor mill info, I'd appreciate it. I'll continue to try and seek it out other ways, but was hoping for any insight from the community.
I love the picture it appears some people do age gracefully after all
sub'd 15 GHD situps for L sits.
15 pull ups
15 second L sit ring hold
6 rounds even
Last time had to use a band and L sits were tucks
3 sets of 10 strict hspu
Good morning Scott,
The specialty certs do not re-certify you as an L1. In order to do that you need to take an L1 and pass the test. IIRC your second cert is $500 vs the $1000 for the first. You would be admitted to the specialty cert regardless of the age of your L1.
Hope that helps.
AMRAP in 15 minutes:
15 second Ring L-sit hold
6 rounds + 15 pull-ups
THAT IS AMAZING!!!!!!!!!!!!!!!!!! best mainsite picture EVER!
Been watching this site for over 5 years. That is the best picture(s) I have ever seen. Great work guys! I hope you can still do it in another 20 years! Amazing.
15 C-B pull-ups/pull-ups
30 sec ring L-sit and h-sit holds
5 rounds + 8 pull ups
probably 2/3 were stnd pull-ups and h-sit holds, trying to count to 30 slowly!
D.S., 3 sets of 10 HSPU is great! I'm still copying the progression cycle from the pull-up program someone (Joe N?) posted a while back, at the 4-2-2-2-2 level.
This is a great photo showing that getting older doesn't mean you have to age too much!
Hey Bingo (follower of musings for years now BTW)
Thanks for the post, I had heard rumor mills that specialty certs might eventually by like continuing education for trainers.
Hard decision, right, but think the specialty course would benefit me more.
5rds 15 pull-ups and 5 seconds
Had help from the pull-up bands
Jim R thanks and that pull up program really works.
wod done rx`d.
5 rounds and 12 pull-ups
thanks for nice wod.
CrossFit greetings from germany
5 rounds and 10 C-b pull ups.
Wow this was bad for the confidense :p
Only the first round that was unbroken :0
as rx'd 5 rounds + 14 sec l-sit hold
Totally off topic, where has AllisonNYC gone? she is my crossfit crush and i havent seen here in forever:(
4 rounds + 7 pull ups
15 second holds on parrallettes
Worked on shoulder range of motion before WOD.
subbed green band assisted for the pullups
subbed dip bar, bent knee holds for l-sits
5 rounds + 5 pullups
crazy-fun photo. old flexible strong dudes rule.
used gravitron for 15 min amrap early am:
5 rounds pullups + 66-78# help, L-sit hold off bars
+ 15 pullups
gonna feel that one all over soon...
7+ 30 seconds + 9 pullups
L-sit holds on parallettes, everything else Rx'd
4 rounds + 12 C2B pull-ups (PR)
Complete as many rounds as possible in 15 minutes of:
30 second Ring bent knee holds for L-sits
4 complete rounds
Soldier for Life
3 rounds + 4 pull-ups
recovering from shoulder injury. Modified to negative pull-ups and floor L sits to be safe as I rehab.
To further Bingo's comments, you must have an active L1 certification in order to receive a specialty certification.
You can still attend the specialty courses without an active L1 cert, but will only receive a certificate of attendance from those courses, not a specialty certification.
As rx'd: 8 rounds
Did extensive core work yesterday, subbed front and back squats, alternating rounds, 15 reps at 135 and 185# respectively. Completed 5 rounds. Did 3 more not timed. New to Crossfit, been doing all the WODs I can with what I have at home for a few weeks now.
Pull ups + tuck sit holds
6 rounds + 15 pull ups
52 / 168
5 complete plus 9 pull-ups (better than last time)
One of the best photos I have ever seen on the Main Site! Outstanding and inspirational.
5 rounds plus 7 pus.
L sits were a bit suspect, more like an s sit, but still hurt.
4 Rounds + 8 c2b pull-ups
6+10" started with l-ish sits then moved onto tucks
6 + 15 pull ups
Last two bits of pull-ups were non-C2B. Blister formed in hand, then burst. And I very well could be off by a round. Got thrown off.
5 rounds killed my grips didn't realize how week my core was as well
6 rounds + 5 CTB's
L sits more like V sits
15 supine pull-ups
10 ghd situps
7 rounds plus 15 pull-ups and 3 situps
6 rounds with 15 chest-to-bar pull-ups and 20 seconds of L-holds on bar (no rings) in 15 minutes after a 6 mile run.
Strength: Back squat 3x5 @ 235#. Floor press 3x5 @ 152#.
Skill: Sprints. 10x10m flying starts.
WOD: AMRAP 15 minutes:
15 Chest to bar pullups
30s Ring h-sit hold
amrap 15 minutes
15 chest to bar
30 knees to chest
5 full rounds plus
15 chest to bar and 20 knee to chest.
6 rounds as rx'd
form was not the greatest on the holds.
Steve Hug continued to compete, undefeated in the US for over eleven years until he retired from competition for philosophical reasons.
This is the coolest photo I have ever seen on this site. I can't stop looking at the 1963 photo and comparing it to the 2013. I have tremendous respect for those two men. Inspiring.
L sits are brutal!
5 rnds, + 15 c2b pullups
6+10 rx---not the greatest of form
4 rnds 11 pu. Rings 9" off ground
4 rounds plus 12 pull-ups
5 rounds, 15 pull-ups, 15 second hold
5 rounds, started 6, full respect to gymnasts, those guys are the best.
15 high pull-ups
30 second L-sit hold one foot on the floor
6 rounds + 15 pull-ups
15 high pull-ups
30 second L-sit and switching one toe on a box
6 rounds + 2 pull-ups
Chest to bars are no joke..
4 rounds + 3 c2b Pull-ups.. pretty weak this morning
2013-10-25: 100 L-sit pull ups. 17:17.
2013-05-02: 100 L-sit pull ups. 19:02.
2013-03-09: 8+15pu's@14:55. "
2011-05-25: 8rnds@15:28 (1:16-2:17). N's on Parallettes.
2011-02-12: 6rnds (1:09-3:00). Diprack for rings.
Puppies from brandX, slowly working back into shape.
AMRAP in 12 minutes of:
30 second ring tucks
6 rounds + 10 pullups
5 rounds again
Better L sits this time
4 rounds + ctb + 11 seconds of L sit.
still working on my L-sits!
subbed pullups and ring tuck holds after round 1
pack w/ purple bands throughout for 4 rds w/ some ? pullups
last time: Did 2 rounds at pack and scaled back to puppy, 5 rds plus 11 seconds with blue bands for last 3 rds (purple for first 2), didn't help that the stopwatch didn't stay lit up and people had to call
5 Rds + 15 pull ups
Did L-sits with knees in, think their called "tucks"? Either way, scaled.
10x ctb pullups
3 rounds 6 pull-ups...wow I feel very lame
Scaled chest to bar pull-ups to regular pull-ups
Scaled ring L-sit holds to ring tuck holds
PULLUPS AND FRONT PLANKS
5 rds = 1st round 10 c2b, then kipping pull ups, buncha S-type ring sits.... 1k row wu 3:58.
Re: #60, Bill Mashek, thank you! You're absolutely right and there is so much more to the story. I look forward to telling more of it. And thank you for those fantastic photos. firstname.lastname@example.org
5 rounds + 1 PU
PUs - broken sets 5-3s
L-sits-broken, and didn't keep legs parallel the whole time
Rxd 8 rounds + 15 pulllups
5 rounds, 6 jumping pullups. held self up on dip machine, tucked knees to chest.
As rx'd: 4 rds + 15 Ctb + 10 sec. Same as last time but thought I was doing better this time through. Good CtB form and L-sits seemed better. Hmmm. I did rest 4 minutes and then did 15 minutes of 10 assisted alternating pistols (sit down on couch with leg out then stand up) then rest 30 secs and do another set until time was up. My ass was smoked! LOL But it helped watching the Cinco 1 & 2 on DVR while doing it. ;)
Subbed kipping pull-ups 15 reps & dip bar L-sit hold
5 rounds + 9 C2B (last time 5 rounds, before 5 rds +15 C2B +15 seconds PR)
L-Sit in 10 second segments, sagging towards the end.
L-sit non su ring ma su panca.
Io 6 Rounds
Gabriele 6 + 25
risultato lfeggermente falsano dalla mancanza di due sbarre per pull-up e no ring bat panca
Scaled with 15 regular pullups and knees tucked.
Some of the L sits were broken into 10 second blocks. Hands were getting ripped up on the pu's.
CFWU-3. Superman. DU.
5 rounds + PU & 16 sec L sit
PU bad for most part until I remembered to really arch back & look at ceiling last 2 rounds. Much better ROM those 2. L sits absolutely terrible. ROM bad & holding time bad. Only 6 secs at most.
3/9/13: 6 rounds. Not real good on either exercise. C to B better when I arched back & pulled chest to bar on later rounds. L sits terrible all the way through. Couldn't get legs high enough & only go for 5-6 seconds. Coming off eating binge so that hurt as well.
2/17/10: 6 rounds + 15 PU & 7 sec L-hold.
PU not as good as I thought they should be in later rounds. Kip instead of butterfly but pretty good job getting chest to bar. L sits tough. Still not a great L but tried to focus on lifting legs up as high up as possible even on later rounds.
Lost some time w/moving rings into position & out of way.
2/12/11: 6 rounds even.
4 + 10 ctb pull-ups as rx'd
pr by 6 ctb pull-ups.
CFWUx3 (lite PUs)
6 rds. 10 seconds after buzzer