December 15, 2013

Sunday 131215

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Post rounds completed to comments.

Compare to 101117.

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Liberty Hodges, Madison, Wisconsin.


"Constantly Varied Kitchen: Roasted Beef Tenderloin With Port-Wine Reduction" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]


"Fran to Teach Phys. Ed." CrossFit Journal article [pdf]

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

Is the handstand hold with arms out straight or head just off the ground

Comment #1 - Posted by: Ricky at December 14, 2013 5:13 PM

I got 12 rounds!

Comment #2 - Posted by: Yohan at December 14, 2013 5:22 PM

LOL #2. Punk'd us!

Comment #3 - Posted by: Pat McCarty at December 14, 2013 5:37 PM

@Ricky, arms straight is a handstand.

@Yohan, you did 24 minutes of work in 20 minutes. Congrats on bending time.

I did 7 rounds & started the L-sit. I found this WOD to be fun and pretty easy. Used parallettes for L-sit which was by far the most difficult move.

Comment #4 - Posted by: Gavin at December 14, 2013 5:42 PM

I got 12+1!!

Comment #5 - Posted by: UrMom at December 14, 2013 6:06 PM

@ 3

Or he knows how to manipulate time ;)

Comment #6 - Posted by: Matt H. 28/148/5'7 at December 14, 2013 6:38 PM

The variability is the time between the exercises. Obviously the maximum number of rounds would be 10. But someone wouldn't really be able to get down from a handstand and get into a squat hold instantaneously..

Comment #7 - Posted by: DHauptman at December 14, 2013 7:30 PM

I got five rounds.

Comment #8 - Posted by: Mafioso at December 14, 2013 10:22 PM

I'm got 6 rounds and I got my first handstand pushup today!!! So excited

Comment #9 - Posted by: Peter Sulkanen at December 15, 2013 12:55 AM

4 + 3/4

Subbed ring tuck sits for L-sits

Comment #10 - Posted by: Craig Beveridge 39/M/5'11/210 at December 15, 2013 5:39 AM

5 + 15S Lsit. RX

Comment #11 - Posted by: sandbox at December 15, 2013 6:02 AM

F/52/5'6/116
7 rounds even
Chin over the bar were the worst
Maybe I should have done my pull ups after instead of before
L-sits had my knees bent after 3 rd round

Pu 10/8/6/6/6

Comment #12 - Posted by: D.S. at December 15, 2013 6:19 AM

Hey just checked back in on yesterday. Thanks everyone. I was hoping for more but maybe it wasn't so bad

Comment #13 - Posted by: D.S. at December 15, 2013 6:23 AM

Sunday musings…

1) $550 Million. Got your ticket yet?

2) DU. Double-Unders. I no longer has them. Where to they go when they go away?

And for Heaven's sake, why do they go away?

3) Weight? Over in the Twittersphere I was tagged in a post about our very own Jas0n Khal!pa. Seems he got a bill for his health insurance, or what we in the U.S. call insurance, and there was a $98/month increase in his premium because he had gained weight, 8 pounds I think it was.

I'm throwing the flag. Penalty. Actuarial madness. Herein lies the essential madness in the entire system that finances medical care in the U.S.: insurance companies are not to be allowed to price their products based on actuarial risk, but if they DO price them in that manner they have absolutely no clue how to ascertain risk.

Seriously. Khal!pa. A $1200/year increased risk because he gained 8 lbs. of muscle.

4) Privacy. Emma Thompson is on the front page of Parade Magazine this morning. By all accounts Ms. Thompson is a rather private woman, not too terribly interested in having anyone be all that familiar with her family. And yet, there she is.

How odd must that be, to work in an industry that periodically mandates that you lay bare your existence for all to see so that some group of someones will purchase some whatever? Each time there's a new Emma Thompson movie we are all treated to an update on Ms. Thompson's children, her husbands annoying habits, and how the neighborhood association is handling that pesky Mr. Jones and the RV he insists on parking on the street.

And then all of those someones pipe up and offer commentary!

It all reminds me of a couple of touchstones to which I've returned time and again. That old question, would you rather be wealthy or famous? Yah, count me once again for wealthy. Don't' forget, though, that it's never that clean. Zen never is, eh? The other phrase comes from Heinlien: TANSTAAFL.

There ain't no such thing as a free lunch.

5) Work. All work has value. Well, all legal work of course. Every job has value. There is a certain dignity that can be found in every job. Mop the floors? Someone's gotta do it, and the rest of us should be thankful that someone did it. Digging up coal? Man, that's a dangerous job. I think I read that 90% of Ohio's electricity comes from coal. I'm warm today because someone went deep and came up with that coal.

Heck, even used car salesmen perform a job that has value. Seriously.

More to the point, especially at this time of year, is the value that is conferred on the person who has the job. Almost any job. You've got a reason to get up in the morning (or evening if you work graveyard). You have folks you are responsible for, and you are taking care of them. You are taking care of yourself. Taking responsibility. FWIW I would go to work on Wednesday if I had the magic ticket on Tuesday.

In the Great Depression what everyone asked for was a job. Will work for food. I truly believe that this is still true for the most part today. People feel deep down that they need to work. When they have a job by and large most people work as hard as they can to do a good job. I live and work in the second most highly regulated industry in the U.S. (bonus points for knowing the first), and my income has been halved over the last 10 years or so. I still go to work, though, and I still work for the people who "buy" my services just as hard and in the same good faith that I did 10, 15, 20 years ago.

That's my job.

Which brings me to the point: if you have a job for Heaven's sake do your best. Work hard. If someone has given you a job work hard for her. Don't' let any resentments interfere with doing your best work. Everyone is underpaid; your boss thinks he's underpaid, too. It may or may not be true, but when you are on the job it doesn't matter. When you are at work is not the time to harbor or act on anything other than the job at hand. If you work for someone, WORK for him. Do whatever it takes to do the work well, to get the job done.

It's not just that you owe it to her, you owe it to yourself.

I'll see you next week...

Comment #14 - Posted by: bingo at December 15, 2013 6:28 AM

5 rounds + 30sec squat hold rx

Comment #15 - Posted by: gb 46/m/71"/185# at December 15, 2013 6:49 AM

Substituted with Fran @95#
10:44
Next project will be to make a set of parallettes.

Comment #16 - Posted by: ChuckB 55/5'11"/155 at December 15, 2013 7:13 AM

Why is there no coverage or mention of Team Linda Day??

Comment #17 - Posted by: Bs2103 at December 15, 2013 7:21 AM

AMRAP in 20 minutes of:

5 Wall Walks
15 Squats
10 Knees to Elbows
5 Strict Pullups

4 rounds, + 2 Pullups

This was more difficult than I expected for me. The wall walks work EVERYTHING.

Comment #18 - Posted by: EricS M/33/5'10/175 at December 15, 2013 8:03 AM

6 rounds

Comment #19 - Posted by: Tyler Scott at December 15, 2013 8:44 AM

3 x (3 Burpees + 3 Squat) + 30 Double-under

WOD: 4 rounds + 30s squat hold

Hang Squat Snatch, 3-3-3 reps @ 95#

Comment #20 - Posted by: Joe Northside m/35/70"/200 at December 15, 2013 8:45 AM

3 x (3 Burpees + 3 Squat) + 30 Double-under

WOD: 4 rounds + 30s squat hold

Hang Squat Sn@tch, 3-3-3 reps @ 95#

Comment #21 - Posted by: Joe Northside m/35/70"/200 at December 15, 2013 8:46 AM

6 rounds 1 handstand hold 1 squat hold

Hand to use a stand for the chin over bar hold, next time will have pull-up bands ready. Could not do L-sit so i crunched my knees up and sometime stuck my feet out and tried to raise on higher but that required me to have one almost resting on the floor.

Comment #22 - Posted by: BW at December 15, 2013 8:52 AM

7 rounds + 1 handstand hold. My 10 month old son clapped for me the whole time while I was upside down.

Comment #23 - Posted by: Robert Piparo at December 15, 2013 9:21 AM

4rds plus 20 sec chin over bar, kept it as honest as I could but was hard keeping track of how long I held the position when broken into sets

Comment #24 - Posted by: RussA at December 15, 2013 9:32 AM

8.5 rounds

Comment #25 - Posted by: Fred 39/176/78 at December 15, 2013 9:36 AM

3, I had to work on my handstands.

Comment #26 - Posted by: Tim Weber II at December 15, 2013 10:06 AM

5 rounds + 1 handstand hold. Whew.

Comment #27 - Posted by: Matt von L (27/m/6'0"/190) at December 15, 2013 11:17 AM

Hang Squat Clean make-up:

135->170

Comment #28 - Posted by: james.patrick [M/51/66"/135] at December 15, 2013 11:32 AM

5+5" L-ish sit hold

Comment #29 - Posted by: mlt at December 15, 2013 11:39 AM

4 rounds Rx

Comment #30 - Posted by: Shane at December 15, 2013 11:55 AM

7.5 rounds
Broken on L sits after 2nd round.

Comment #31 - Posted by: Dave 31/6'/180 at December 15, 2013 12:26 PM

Musings in never-neverland...

Comment #32 - Posted by: bingo at December 15, 2013 1:07 PM

Too much shoveling/sledding/fun-going to make this up on Monday.

Comment #33 - Posted by: Mike Andridge/43/5'8"/175 at December 15, 2013 1:14 PM

Bears win!!!

Comment #34 - Posted by: DaBears at December 15, 2013 1:33 PM

7 rounds exactly
heels against wall during handstands
squat holds as rx'd, these actually felt easiest
tuck sits subbed for L sits, two chairs in place of parallettes
used 1 band assist after first chin over bar hold

This WOD looked easy on paper, but it kicked my butt

Comment #35 - Posted by: Glorybelle (F/44/5'5/135) at December 15, 2013 1:49 PM

Filtered

Happy Sunday
49ers win

Comment #36 - Posted by: Glorybelle (F/44/5'5/135) at December 15, 2013 1:54 PM

Very hard 5 + 1 round w less than 30 secs

Comment #37 - Posted by: Keith at December 15, 2013 2:10 PM

5 rounds + L-sit

Comment #38 - Posted by: MAGNUS 28/5'8"/155 at December 15, 2013 2:21 PM

Feet on 4ft platform for handstands
Assisted tuck sit holds
Assisted chin up holds

Alarm set for 30 seconds, moved to next station every alarm... 10 rounds

Comment #39 - Posted by: DLong M/38/5'10"/185 at December 15, 2013 2:23 PM

Random question. What's the best movement to substitute for rowing if you don't have access to a rowing machine?

Comment #40 - Posted by: Casey Carpenter at December 15, 2013 2:53 PM

Warmup-
800m
15 KB 1pood
15 squats
400m
12 KB
12 squats
200m
9 KB
9 squats
100m
6KB
6 squats


12 rounds? I need one of those time slowing devices.

I got 7 rounds, and a set of HSH and squats.

Comment #41 - Posted by: Luis Estrada at December 15, 2013 3:50 PM

4.25 rds vs
4 rds w/ tuck sit on rings. .6 mi run wu 4:53 11/17/10

1k run wu 4:57

Comment #42 - Posted by: kevin o at December 15, 2013 3:55 PM

5 rounds. Knee tuck Lsits. Held myself as high and as long as I could for pull up portion.

Comment #43 - Posted by: Elliott Harding at December 15, 2013 4:10 PM

@ Casey sub Sumo Deadlift High Pull 45# check the FAQ section on the left of the mainsite for anything else.

Comment #44 - Posted by: Mike Andridge/43/5'8"/175 at December 15, 2013 4:52 PM

M/36/6'3"/200

5 Rds + 30/30/30/12

Prev: 5 Rds + 15

Comment #45 - Posted by: Ben S at December 15, 2013 5:02 PM

5 Rnds + 30/20/0/0

Comment #46 - Posted by: TK M/45/5'9"/180 at December 15, 2013 5:18 PM

5 rounds plus 1 handstand hold

5k

Comment #47 - Posted by: mjd at December 15, 2013 6:59 PM

4 rounds + 26 sec L-sit

Comment #48 - Posted by: phill 37°21'41"N 118°23'43"W at December 15, 2013 8:06 PM

Scaled n broken:

ANRAP 20 mins = 6 rounds of
- 30 sec HS hold w shins against Smith bar
- 30 sec squat hold
- 30 sec L sit (broken into 10-10-10 from round 3, then further in 5-6)
- 30 sec chin up hold (broken rnds 5/6 into 15-15)

Work on L sits.

Comment #49 - Posted by: matt h 52 184# 3-9-11 at December 15, 2013 8:28 PM

Bingo, excellent thoughts on work. Thank you! I may not be working at my dream job, but it's my goal to make a positive difference for the Company, the customers and my colleagues every single day.

Comment #50 - Posted by: Glorybelle (F/44/5'5/135) at December 15, 2013 9:00 PM

m/34/75kg/1.7m

6 and 3/4 of a round. It was the L-sits that killed me. I was surprised that the chin overs became so difficult. I started hitting failure earlier and earlier on those.
I presume that the 30 seconds was cumulative so if I got to 25 seconds on the chin overs I'd then jump up to finish the remaining 5 seconds.

Bingo - this is why a nationalised health care is so valuable. You don't end up with one of the fittest people on the planet paying more because they've put on more muscle.

Comment #51 - Posted by: Brad at December 16, 2013 1:51 AM

M/26/210/6'00"

Bench Press:
140x5
175x5
265x5
300x3
335x1+ (2)

WOD:
7 rnds + 30 sec handstand hold

Comment #52 - Posted by: Casey at December 16, 2013 3:35 AM

4 rounds

Comment #53 - Posted by: Sinal M/34/5'9"/205lbs at December 16, 2013 6:52 AM

5 rounds + HS hold

HS holds kicked my ace, L sits were tough too.

Comment #54 - Posted by: Silas (M/28/6'/175) at December 16, 2013 7:47 AM

M/29/165/6'0"

As RX'd 6 + 12 sec HS Hold (feet on wall)

Comment #55 - Posted by: James Bobo at December 16, 2013 7:57 AM

4 rounds

Comment #56 - Posted by: myles456 at December 16, 2013 10:15 AM

5 rounds + 1 hand stand + 1 squat

Comment #57 - Posted by: Ukkrew at December 16, 2013 10:43 AM

M 43/185/6'
Did 12 minute amrap of 12 reps of #115 push press and 15 24" box jumps. 5 rounds and six box jumps.

Comment #58 - Posted by: Mike at December 16, 2013 11:45 AM

7 rounds + HSH,
had to start to break the hanging pulls into two 15 seconds on last two, also L sits got a bit sloppy with some knee hang style mixed in.

Comment #59 - Posted by: bowman 35/M/5'8"/170 at December 16, 2013 12:04 PM

5 rounds + Handstands + Squat + L-Sit

Comment #60 - Posted by: PW56 at December 16, 2013 12:06 PM

6 rounds + 1 handstand, 1 squat
l-sit is a weakness

Comment #61 - Posted by: Tormod at December 16, 2013 12:10 PM

5 + 22 sec on chin over bar. subbed holding legs out for l sit

Comment #62 - Posted by: Josh/20/180/5'6" at December 16, 2013 12:54 PM

20 Minutes
30 Second PushUp Hold
30 Second Squat Hold
30 Second Lsit Hold
30 Second PullUp Hold
7 Rounds + Push Up Hold + 15 Second Squat Hold

Comment #63 - Posted by: dyagg at December 16, 2013 1:28 PM

7 rounds
handstands back against wall

Comment #64 - Posted by: RAD at December 16, 2013 1:41 PM

5 plus 15 sec hand stand hold

Comment #65 - Posted by: Jake Kiddoo at December 16, 2013 4:43 PM

8 rounds of sheer hell... yeah buddy

Comment #66 - Posted by: Dustin Sargent at December 16, 2013 5:18 PM

8 rounds. L sits turned into tuck sits. Fun and challenging!

Comment #67 - Posted by: Kurt M/40/190 at December 16, 2013 6:13 PM

6 rounds. L-sits could have looked prettier. Awesome and tough

Comment #68 - Posted by: Taylor at December 16, 2013 7:03 PM

CFWU x 3
Mod'd L-sit
5 rds

Comment #69 - Posted by: F15EWSO/51/6'/185# at December 16, 2013 7:08 PM

30 sec handstand hold
30 sec squat hold
30 sec V sit hold
30 sec chin over bar hold
Completed 4 sets
Follow up with
500 meter row x 4 with 2 min rest between
2:00
1:57
1:56
1:50
Finally
2 min speed bag
2 mins jump rope
10 double unders

Comment #70 - Posted by: Joe at December 16, 2013 7:43 PM

Did the best I could with the L-sits. Held it the whole time for the first set, then most of the 2nd. After that it was 10 seconds and then down. By the end it was more like 3 or 4 seconds before my feet were back on the ground (using homemade parallettes).

6 rounds + 17 sec chin over bar hold (almost made it to 7 complete rounds!)

Comment #71 - Posted by: Dave H (M/38/5'8"/148) at December 17, 2013 5:52 AM

dang i'm upset the Go South episodes are done :(

Comment #72 - Posted by: Eddie McKay at December 17, 2013 6:07 AM

5 rounds + 10 sec handstand hold
Ring tucks subbed for the L-sits

Then 21-15-9 shoulder press, 55, 65, 75#

Comment #73 - Posted by: Jim R./51/5'8"/160 at December 17, 2013 6:21 AM

M 59/185/5'9" -5 rounds. Only the first round was done with unbroken sets. L sits the most difficult, for me.

Carlos M26/160/5'7" -6 rounds

The insurance costs more by design; gaining weight was just an excuse for raising the rate. Someone has to pay for all the 'free' medical care........

Comment #74 - Posted by: m weiss at December 17, 2013 11:25 AM

M/23/5'11"/185.6

7 rounds

whatever I was doing for L-sits, calling it an L-sit is a joke... did after 7x3 hang squat cleans from previous wod; played catch up.

Comment #75 - Posted by: Miles Forks at December 17, 2013 2:23 PM

8 rounds, had to cheat some on the pull-up hold.

Comment #76 - Posted by: Dino at December 17, 2013 6:13 PM

2013-12-15: 4 in ~21.
2010-11-17: 8rnds in 21:11. Sub 20sec. on/off. Wanted unbroken rnds. L's dipped low on later rnds.

Comment #77 - Posted by: gs at December 17, 2013 6:27 PM

2013-12-15: 4 in ~21.
2010-11-17: 8rnds in 21:11. Sub 20sec. on/off. Wanted unbroken rnds. L's dipped low on later rnds.

Comment #78 - Posted by: gs at December 17, 2013 6:28 PM

M/30/5'9"/215

5 rounds plus handstands and squats

Comment #79 - Posted by: Boggs at December 17, 2013 6:48 PM

6 Rnds even
M/30/70KG

Comment #80 - Posted by: jbob at December 17, 2013 7:24 PM

6 rounds Rx'd

Comment #81 - Posted by: Victor 26/168/6'1" at December 18, 2013 8:23 AM

7 rounds
Modified L sits

Comment #82 - Posted by: Sergio at December 18, 2013 11:53 AM

4

Comment #83 - Posted by: CWA at December 18, 2013 2:27 PM

7 RDS + .30 hs hold with broken L-sits

Comment #84 - Posted by: ART/M45/5'5"/150 at December 19, 2013 2:42 AM

5 rounds + 19 sec chin over bar hold
(tuck sit hold, chin over bar assisted)

Comment #85 - Posted by: lucio1928/41/182/95 at December 19, 2013 4:51 PM

45/m/176cm/73kg

As rx'd

5 rounds + 81 seconds PR (last time 5 rounds in 20:10)

Comment #86 - Posted by: Memuc at December 20, 2013 5:25 AM

Did 6 rounds, L-sit were the heaviest... I had to bow my legs to complete 30sec...
Quite underestimated this wod... :-(

Comment #87 - Posted by: Bruno N. at December 21, 2013 11:27 AM

M/38/178/82 Kg.

Rx'd

Risultato 7 Rounds

Completare il maggior numero di giri possibili in 20 minuti:
30 secondi Handstand tenere
30 secondi attesa Squat
30 secondi L-sit tenere
30 secondi Mento sulla barra attesa

Comment #88 - Posted by: cristian rollo at December 23, 2013 6:39 AM

5 Rounds as Rx'd (PR up from 4 + 12 sec L-Sit last time)

Comment #89 - Posted by: Edwin 31/M/68"/170 at December 23, 2013 5:26 PM

M/33/5'7"/168
5rds plus :30 squat hold

Comment #90 - Posted by: Mark Salzman at December 27, 2013 6:11 AM

53/m/187

5 rds plus hs

Comment #91 - Posted by: denob at January 4, 2014 11:43 AM

m/40/5'9/184
CFWU-3. In Henderson NV. No upper body 3rd. Superman.
5 rounds.
Pretty disapp w/ L sits esp & PU hold too. Did underhand grip on PU. Need to work on L-sits. HS hold, sq hold not bad.
11/17/10: 5 rounds, 1st 3 exercises on 6th + 6 sec on PU. Integrity not real good on L sit. Need to keep upper leg tight - hip flexor area. Don't go as deep in squats next time. Hold at parallel.

Comment #92 - Posted by: jrm at January 25, 2014 7:42 PM
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