October 24, 2013

Thursday 131024

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.

Hug_Mashek_th.jpg

Enlarge image

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
Comments

I've been doing CF for like 5.5 years and this is one of the coolest main site images I've ever seen!

Comment #1 - Posted by: Sheldon at October 23, 2013 5:26 PM

Totally agree with Sheldon.Love it!

Comment #2 - Posted by: Shana A. at October 23, 2013 5:36 PM

Bill and Steve--proof positive that age ain't nothin but a number!

Comment #3 - Posted by: Windlord at October 23, 2013 5:40 PM

fantastic article...hugs for Hug!

Comment #4 - Posted by: Chrissy A. at October 23, 2013 5:41 PM

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.

Comment #5 - Posted by: Scott at October 23, 2013 6:00 PM

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.

Comment #6 - Posted by: Jojo at October 23, 2013 6:10 PM

My grandpa is cooler than yours... Lol

Comment #7 - Posted by: Carter at October 23, 2013 6:11 PM

David,
Extremely well executed progression tutorial. Thanks!

Comment #8 - Posted by: Matt L at October 23, 2013 6:53 PM

That is a remarkable picture!

Great job Steve and Bill.

Comment #9 - Posted by: Kevin C. (M/54/5'11"/180) at October 23, 2013 7:22 PM

Thanks for the reply Jojo. I have e-mailed the contact e-mail address listed on the Specialty Courses (seminars@crossfit.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.

Thanks!

Comment #10 - Posted by: Scott at October 23, 2013 8:07 PM

I love the picture it appears some people do age gracefully after all

Comment #11 - Posted by: Josh at October 23, 2013 8:15 PM

5

Comment #12 - Posted by: Stox at October 23, 2013 9:49 PM

sub'd 15 GHD situps for L sits.
7 rounds

Comment #13 - Posted by: TomO/47/M/200 at October 24, 2013 1:38 AM

F/52/5'6/118
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

Comment #14 - Posted by: D.S. at October 24, 2013 4:04 AM

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.

Comment #15 - Posted by: bingo at October 24, 2013 4:27 AM

AMRAP in 15 minutes:
15 Pull-ups
15 second Ring L-sit hold

6 rounds + 15 pull-ups

Comment #16 - Posted by: Joe Northside m/35/70"/195 at October 24, 2013 4:49 AM

THAT IS AMAZING!!!!!!!!!!!!!!!!!! best mainsite picture EVER!

Comment #17 - Posted by: Steph! at October 24, 2013 5:07 AM

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.

Comment #18 - Posted by: Smithsq at October 24, 2013 5:30 AM

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!

Comment #19 - Posted by: Jim R. 51/5'8"/160 at October 24, 2013 6:20 AM

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!

Comment #20 - Posted by: Jim R. 51/5'8"/160 at October 24, 2013 6:23 AM

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.

Comment #21 - Posted by: Scott at October 24, 2013 6:40 AM

5rds 15 pull-ups and 5 seconds

Had help from the pull-up bands

Comment #22 - Posted by: BW at October 24, 2013 6:43 AM

Jim R thanks and that pull up program really works.

Comment #23 - Posted by: D.S. at October 24, 2013 7:05 AM

Hy there,

wod done rx`d.
5 rounds and 12 pull-ups

thanks for nice wod.

CrossFit greetings from germany
Markus

Comment #24 - Posted by: Markus Bukowski at October 24, 2013 7:15 AM

5rounds

Comment #25 - Posted by: Bruno N. at October 24, 2013 7:29 AM

As rx'd

5 rounds and 10 C-b pull ups.

Wow this was bad for the confidense :p

Only the first round that was unbroken :0

Comment #26 - Posted by: Anders 26y,73 kg,179 cm at October 24, 2013 7:47 AM

M/29/165/6'0"

as rx'd 5 rounds + 14 sec l-sit hold

Comment #27 - Posted by: James Bobo at October 24, 2013 7:51 AM

Totally off topic, where has AllisonNYC gone? she is my crossfit crush and i havent seen here in forever:(

Comment #28 - Posted by: JPUCK at October 24, 2013 8:07 AM

4 rounds + 7 pull ups
15 second holds on parrallettes

Worked on shoulder range of motion before WOD.

Comment #29 - Posted by: AJ M at October 24, 2013 8:17 AM

8 rounds

Comment #30 - Posted by: Tomin at October 24, 2013 8:27 AM

9 rounds

Comment #31 - Posted by: Fred 39/176/77 at October 24, 2013 8:41 AM

subbed green band assisted for the pullups
subbed dip bar, bent knee holds for l-sits

5 rounds + 5 pullups

Comment #32 - Posted by: ScooteR at October 24, 2013 8:42 AM

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...

Comment #33 - Posted by: matt h 51 183# 3.9.11 at October 24, 2013 9:30 AM

m/5'10"/185
7+ 30 seconds + 9 pullups

Comment #34 - Posted by: Tom at October 24, 2013 10:16 AM

L-sit holds on parallettes, everything else Rx'd

4 rounds + 12 C2B pull-ups (PR)

Comment #35 - Posted by: Alex M/23/6'0"/183 at October 24, 2013 10:46 AM

Complete as many rounds as possible in 15 minutes of:
15 pull-ups
30 second Ring bent knee holds for L-sits
4 complete rounds
Être prêt
Soldier for Life
M/56/6’/215

Comment #36 - Posted by: Pete In Sun City at October 24, 2013 10:48 AM

3 rounds + 4 pull-ups

recovering from shoulder injury. Modified to negative pull-ups and floor L sits to be safe as I rehab.

Comment #37 - Posted by: JWM (M/34/6'4"/195) at October 24, 2013 10:56 AM

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.

Comment #38 - Posted by: Gavin at October 24, 2013 11:03 AM

M 39/5'7"/130

As rx'd: 8 rounds

Comment #39 - Posted by: Dan at October 24, 2013 11:05 AM

M 25/5'11"/185

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.

Comment #40 - Posted by: Killer B at October 24, 2013 11:29 AM

Pull ups + tuck sit holds

6 rounds + 15 pull ups

Comment #41 - Posted by: Craig Beveridge 39/M/5'11/210 at October 24, 2013 12:26 PM

6rnd

Comment #42 - Posted by: Kri$ at October 24, 2013 12:38 PM

Rx'd
4 rounds + 15 C2B

Comment #43 - Posted by: phill 37°21'41"N 118°23'43"W at October 24, 2013 1:29 PM

52 / 168

as rx'd

5 complete plus 9 pull-ups (better than last time)

Comment #44 - Posted by: tom perry at October 24, 2013 1:41 PM

One of the best photos I have ever seen on the Main Site! Outstanding and inspirational.

Comment #45 - Posted by: Josh at October 24, 2013 1:43 PM

5 rounds plus 7 pus.

L sits were a bit suspect, more like an s sit, but still hurt.

Comment #46 - Posted by: Simon Boote M/42/80kg/6' at October 24, 2013 2:04 PM

4 Rounds + 8 c2b pull-ups

Comment #47 - Posted by: ChuckB 55/5'11"/165 at October 24, 2013 2:18 PM

6+10" started with l-ish sits then moved onto tucks

Comment #48 - Posted by: mlt at October 24, 2013 2:31 PM

M/23/5'11"/188

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.

Comment #49 - Posted by: MilesForks at October 24, 2013 3:23 PM

5 rounds killed my grips didn't realize how week my core was as well

Comment #50 - Posted by: davidnewton at October 24, 2013 3:43 PM

6 rounds + 5 CTB's
L sits more like V sits

Comment #51 - Posted by: Rowan (M/49/5'5"/150) at October 24, 2013 3:50 PM

RX
7+3pullups

Comment #52 - Posted by: H1 at October 24, 2013 3:53 PM

Rx'd
5 Rounds + 4 C2B

Comment #53 - Posted by: Cody at October 24, 2013 4:02 PM

15 supine pull-ups
10 ghd situps

7 rounds plus 15 pull-ups and 3 situps

Comment #54 - Posted by: Wolfman at October 24, 2013 4:49 PM

2 round + 15 pull up

Comment #55 - Posted by: Felipe at October 24, 2013 4:56 PM

M/40/5'6"/158

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.

Comment #56 - Posted by: JC at October 24, 2013 5:26 PM

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

5 rounds.

Comment #57 - Posted by: Gavin at October 24, 2013 5:33 PM

amrap 15 minutes
15 chest to bar
30 knees to chest

5 full rounds plus
15 chest to bar and 20 knee to chest.

Comment #58 - Posted by: Mike Andridge/43/5'8"/180 at October 24, 2013 5:34 PM

6 rounds as rx'd
form was not the greatest on the holds.

Comment #59 - Posted by: MAGNUS 27/5'8"/155 at October 24, 2013 5:48 PM

Steve Hug continued to compete, undefeated in the US for over eleven years until he retired from competition for philosophical reasons.

Comment #60 - Posted by: bill mashek at October 24, 2013 6:05 PM

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.

Comment #61 - Posted by: S DeMetz at October 24, 2013 6:07 PM

M/15/5'10"/128
7 rounds

Comment #62 - Posted by: Garrett at October 24, 2013 6:43 PM

L sits are brutal!

5 rnds, + 15 c2b pullups

Comment #63 - Posted by: derek at October 24, 2013 6:58 PM

6+10 rx---not the greatest of form

Comment #64 - Posted by: Matt m/30/170/5'9 at October 24, 2013 8:07 PM

4 rnds 11 pu. Rings 9" off ground

Comment #65 - Posted by: Jdisch at October 24, 2013 8:09 PM

5 rnds + 10 c2b pullups

Comment #66 - Posted by: Jake Kiddoo at October 24, 2013 8:40 PM

M/36/162/5'8"

4 rounds plus 12 pull-ups

Comment #67 - Posted by: Jiggastemple at October 24, 2013 8:53 PM

Regular pull-ups
5 rounds, 15 pull-ups, 15 second hold

24/m/5'11"/175

Comment #68 - Posted by: Logan S at October 24, 2013 9:58 PM

awesome picture

Comment #69 - Posted by: chip at October 25, 2013 12:50 AM

5 rounds, started 6, full respect to gymnasts, those guys are the best.

Comment #70 - Posted by: Dan Thomas at October 25, 2013 1:01 AM

15 high pull-ups
30 second L-sit hold one foot on the floor

6 rounds + 15 pull-ups

Comment #71 - Posted by: orkun at October 25, 2013 2:25 AM

15 high pull-ups
30 second L-sit and switching one toe on a box

6 rounds + 2 pull-ups

Comment #72 - Posted by: Mike M m/38/5'9"/185 at October 25, 2013 4:16 AM

Chest to bars are no joke..

4 rounds + 3 c2b Pull-ups.. pretty weak this morning

Comment #73 - Posted by: Silas (M/28/6'/180) at October 25, 2013 7:02 AM

8

Comment #74 - Posted by: Ronin at October 25, 2013 7:32 AM

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.

Comment #75 - Posted by: gs at October 25, 2013 8:03 AM

4rds+15 c/b pull ups

Comment #76 - Posted by: Ian J (M/31/5'6"/150) at October 25, 2013 8:20 AM

7 rounds

Comment #77 - Posted by: William M. at October 25, 2013 8:25 AM

Puppies from brandX, slowly working back into shape.

AMRAP in 12 minutes of:
10 pullups
30 second ring tucks

6 rounds + 10 pullups

Comment #78 - Posted by: brett_from_wylie at October 25, 2013 9:15 AM

5 rounds again

Better L sits this time

Comment #79 - Posted by: Ukkrew at October 25, 2013 9:29 AM

4 rounds + ctb + 11 seconds of L sit.

Comment #80 - Posted by: Kevin C. (M/54/5'11"/180) at October 25, 2013 9:47 AM

3 rounds

Comment #81 - Posted by: myles456 at October 25, 2013 11:10 AM

Awesome picture!!

Very inspiring...

Charlie

Comment #82 - Posted by: Charlie B at October 25, 2013 11:12 AM

still working on my L-sits!

Comment #83 - Posted by: jacqui Hamer at October 25, 2013 1:10 PM

M 43/185/6'
6 rounds.

Comment #84 - Posted by: Mike at October 25, 2013 4:15 PM

subbed pullups and ring tuck holds after round 1

7 rounds

Comment #85 - Posted by: DLong (M/38/5'10"/185) at October 25, 2013 5:12 PM

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

Comment #86 - Posted by: RussA at October 25, 2013 7:07 PM

5 Rds + 15 pull ups

Did L-sits with knees in, think their called "tucks"? Either way, scaled.

Comment #87 - Posted by: Nate at October 26, 2013 7:55 AM

M 42/175/71"

:20 L-sits
10x ctb pullups

8 rnds

Comment #88 - Posted by: Will at October 26, 2013 12:26 PM

3 rounds 6 pull-ups...wow I feel very lame

Comment #89 - Posted by: Peter at October 26, 2013 1:19 PM

6 rounds flat

Comment #90 - Posted by: Aaron at October 26, 2013 3:35 PM

5 rounds

Scaled chest to bar pull-ups to regular pull-ups
Scaled ring L-sit holds to ring tuck holds

Comment #91 - Posted by: Brett (25/M/188cm/77kg) at October 26, 2013 4:27 PM

M/30/180/5'4"
PULLUPS AND FRONT PLANKS
8 ROUNDS+6PULLUPS

Comment #92 - Posted by: Andrew at October 27, 2013 9:06 AM

5 rds = 1st round 10 c2b, then kipping pull ups, buncha S-type ring sits.... 1k row wu 3:58.

Comment #93 - Posted by: kevin o at October 27, 2013 4:28 PM

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. martha@crossfit.com

Comment #94 - Posted by: Martha at October 28, 2013 10:43 AM

5 rounds + 15 pull-ups

Comment #95 - Posted by: Andrew at October 29, 2013 1:35 PM

5 1/2 rounds

Comment #96 - Posted by: Manchild at October 30, 2013 7:25 AM

5 rounds + 1 PU
PUs - broken sets 5-3s
L-sits-broken, and didn't keep legs parallel the whole time

Comment #97 - Posted by: PW56 at October 30, 2013 9:53 AM

M/44/5'8"/170

Rxd 8 rounds + 15 pulllups

Comment #98 - Posted by: Jon Craig at October 31, 2013 3:20 AM

5 rounds, 6 jumping pullups. held self up on dip machine, tucked knees to chest.

Comment #99 - Posted by: Elliott Harding at November 3, 2013 6:56 AM

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. ;)

Comment #100 - Posted by: Roady at November 4, 2013 9:36 PM

Subbed kipping pull-ups 15 reps & dip bar L-sit hold

6 rounds

Comment #101 - Posted by: Artur at November 5, 2013 12:55 PM

6 rounds + 30 sec L-sit

Comment #102 - Posted by: RAD at November 5, 2013 1:44 PM

45/m/176cm/73kg

As rx'd

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.

Comment #103 - Posted by: Memuc at November 7, 2013 4:20 AM

M/38/178/80 KG.

L-sit non su ring ma su panca.

Risultato
Io 6 Rounds
Gabriele 6 + 25
risultato lfeggermente falsano dalla mancanza di due sbarre per pull-up e no ring bat panca

Comment #104 - Posted by: Cristian Rollo at November 7, 2013 6:07 AM

7 rounds
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.

Comment #105 - Posted by: clark at November 7, 2013 11:35 AM

m/40/5'9/189
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.

Comment #106 - Posted by: jrm at November 12, 2013 6:49 PM

4 + 10 ctb pull-ups as rx'd

pr by 6 ctb pull-ups.

Comment #107 - Posted by: Ronnieboy M/51/5'9"/185 at February 4, 2014 4:05 PM
Post a comment






Remember personal info?