February 20, 2014

Thursday 140220

Special Mary

For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post time to comments.

6528d4dd12e9c02_418564_th.jpg

Enlarge image

Kenny Joseph.


Greg Glassman on the Open: Part 2 - [video]


Double-Under/Clean & Jerk Workout at The Ranch with Brooke Ence and Jon Pera - video [ipod] [mov] [720 HD] [1080 HD]

Posted by Pukie at February 20, 2014 5:00 PM
Comments

"All ya gotta do is beat Rich."

Priceless!

Comment #1 - Posted by: bingo at February 19, 2014 5:25 PM

@Heber and the rest of HQ media: EXCELLENT video. Really well done. Love all the media lately.

Comment #2 - Posted by: Gavin at February 19, 2014 5:28 PM

Love it. Love it all. The picture, the wod, and the videos. Going to do this one tonight.

Comment #3 - Posted by: hollyhog at February 19, 2014 5:28 PM

18:10 rxd

Iam happy. Body weight movements are my weakness. have never done Mary but figured sub 20 would be a realistic goal. Very fun wod. Remember guys all we have to do is beat Rich!

Comment #4 - Posted by: hollyhog at February 19, 2014 5:59 PM

My bad. I did everything strict except the pullups. I guess I'll just re do it tommorrow.

Comment #5 - Posted by: hollyhog at February 19, 2014 6:18 PM

WOW--Brooke!!

Comment #6 - Posted by: RT2713 at February 19, 2014 6:35 PM

Wow, brooke's lower back when setting up for the clean...

What would K-Star say about that?

Also, she was doing full Squat Clean & Jerk...and he was doing something else... Looked more like a Clean and thruster.

Comment #7 - Posted by: Rich at February 19, 2014 6:47 PM

14.1 Open WOD Double unders and cleans

Comment #8 - Posted by: J at February 19, 2014 7:21 PM

Beat Rich....ha, yea that's all just beat Rich.

Comment #9 - Posted by: Brad at February 19, 2014 7:24 PM

It appears that the timer on the video is off somewhat substantially.

Comment #10 - Posted by: Noah at February 19, 2014 7:44 PM

Good Grief that was a tough one!
5'10" - 195lb

Rx'ed
41min:10sec
(Gotta start somewhere!)

Comment #11 - Posted by: Zach at February 19, 2014 7:55 PM

Open wod?

100 DU's
5 Squat Clean and Jerks 155
75 DU's
5 Squat Clean and Jerks 185
50 DU's
5 Squat Clean and Jerks 225
hummmm...

Comment #12 - Posted by: Russel Olofson at February 19, 2014 9:07 PM

At first I though, "Tough, but manageable." Then I saw the 'strict' part.

Comment #13 - Posted by: buffedout at February 19, 2014 9:49 PM

@Rich

I'm curious about that as well...

Would Jon's reps be valid in a competition?

Comment #14 - Posted by: buffedout at February 19, 2014 10:03 PM

"all youhave to do is be rich"

Define that for us. Are you talking top 5 or 1%?

Comment #15 - Posted by: Joshua smith at February 19, 2014 10:09 PM

Today's WOD, 30 one legged squats alternating means 30 per leg done left/right/left/right or 30 total (15 per leg) alternated left/aright etc?
I don't want to under or over rep!

Comment #16 - Posted by: Mike at February 19, 2014 10:35 PM

24:59

Scaled handstand push-ups with feet propped on ~1m tall table

Comment #17 - Posted by: Brett (25/M/188cm/79kg) at February 19, 2014 10:47 PM

Rxd
21:40

HSPU and pistols unbroken, but the strict pull ups were amazingly tough today...

Comment #18 - Posted by: Tomas (Sweden) 39yo/177cm/71kg at February 20, 2014 12:18 AM

M/26/88/189

RX'd

27.47

Comment #19 - Posted by: Kirby at February 20, 2014 2:26 AM

19:14 RX, strict pull ups by far the hardest part, handstand push ups and pistol squats unbroken

Comment #20 - Posted by: Phill Gregory at February 20, 2014 2:30 AM

22:40 did kipping pull-ups after the 1st round of 30 without even realizing it until I got to my final set. Oh well.

Comment #21 - Posted by: NickR at February 20, 2014 2:38 AM

M/26/80kg/183cm

22:15

Comment #22 - Posted by: Przemek at February 20, 2014 2:40 AM

M/26/80kg/183cm

22:15

Comment #23 - Posted by: Przemek at February 20, 2014 2:41 AM

18:24 (one-legged squats almost parallel, kipping pull-ups)

Comment #24 - Posted by: gb 46/m/71"/185# at February 20, 2014 2:55 AM

Great video coach!

Comment #25 - Posted by: drw at February 20, 2014 3:30 AM

Pack scaling
2/6/10
4/8/12
6/10/14
4/8/12
2/6/10
All strict
12:38
Then 15 minutes handstand practice

Comment #26 - Posted by: D.S. F 52/5'6/117 at February 20, 2014 3:52 AM

M/42/185

25:48 RX'd

Broken pull ups on the way back down the ladder.

Comment #27 - Posted by: JR at February 20, 2014 3:55 AM

M/29/72kg
Time: 35:48
- HSPU done with 2 AbMats
- Pistols done holding squat rack. Legs fried from big squat session the other day!
- pull ups alternated between strict bar/ strict ring pull ups.

Comment #28 - Posted by: Simon Murray at February 20, 2014 4:01 AM

21:53 rx'd

Comment #29 - Posted by: Mike B. at February 20, 2014 4:28 AM

"Cindy"

AMRAP in 20:00
5 Pull-up
10 Push-up
15 Squat

18 rounds + 1 pull-up (pr by 3 rounds over 131011)

Comment #30 - Posted by: Joe Northside m/35/70"/195 at February 20, 2014 4:50 AM

Nice job Joe N.

Comment #31 - Posted by: D.S. F 52/5'6/117 at February 20, 2014 5:05 AM

5 rounds

5-HSPU
10-1 leg squat-on box
10-ring chin ups-feet on floor

no time

Comment #32 - Posted by: mike vinson 46/5'8"/219 at February 20, 2014 5:20 AM

Sub'd

5 hspu
10 pistols
15 pull ups
10 hspu
20 pistols
15 pull ups
15 hspu
30 pistols
15 pull ups
10 hspu
20 pistols
15 pull ups
5 hspu
10 pistols
15 pull ups

In 25:43 min.

Comment #33 - Posted by: Martin N. at February 20, 2014 5:23 AM

Love the "dog on a kettlebell" in the background of the DU/Clean video.

And the dog goes..........BOOOOOOOORRRRRIIIING.

Hahaha good stuff.

Comment #34 - Posted by: Mike H at February 20, 2014 5:44 AM

26:51 completed, good wrkout

Comment #35 - Posted by: AJC at February 20, 2014 6:01 AM

subbed HSPU for DB presses @40#
used rope pulley at the 60 plate for assisted pistols

31:53

I think that is the most pull ups I have ever done in one workout!

Comment #36 - Posted by: Robert - 30/m/5'10"/158# at February 20, 2014 6:03 AM

Pack scaling, all strict:
2 HSPU/6 pistols/10 pull-ups
4/8/12
6/10/14
4/8/12
2/6/10

13:17. First-ever pistols, holding onto squat rack...now can work on balance.

Then 4 HSPU/1 min squats (49)/4 HSPU/1 min GHD sit-ups (22)

Comment #37 - Posted by: Jim R. 51/5'8"/160 at February 20, 2014 6:15 AM

Results stuck in filter. Jeez, can't get anything thru these days!

D.S., well done! Definitely back from your illness.

Joe, congrats on another major PR.

Comment #38 - Posted by: Jim R. 51/5'8"/160 at February 20, 2014 6:17 AM

Scaled to Pack:
2/6/10
4/8/12
6/10/14
4/8/12
2/6/10
All strict
12:55

HSPUs were my weakest. A couple were not full ROM (maybe 80-90%).

Comment #39 - Posted by: Dave H (M/38/5'8"/148) at February 20, 2014 6:19 AM

19:59

The handstands were about half way down, but i was in the handstand position and improved from using something to hang my feet on so I am happy. The one leg squats were not bad but hurt my knee in pistol position so I did the last few reps with the leg kicked back behind me, and that felt better in my knee and did not require me to hold onto anything. The pull-ups were started off with strict pulling for the first 15 and the first 5 of the second round, and then I slowly added bands as I had trouble.

Comment #40 - Posted by: BW at February 20, 2014 6:51 AM

As rx'd except balanced myself on squat rack while doing 1 legged squats: 32:50

Comment #41 - Posted by: Cameron Hall at February 20, 2014 7:22 AM

Kalipa came so close in 2013, but nobody
beats the undisputed king of crossfit. I don't think that
Rich Froning Jr. can be easily knocked
off the podium in this year.
While most people think fitness is a 5K,
Coach has created the Open in which every CrossFitter participates and
watches either online, in person, or on ESPN.

Comment #42 - Posted by: CrossPfft at February 20, 2014 7:34 AM

After 6 days vacation this killed me 26:41 Rx

Comment #43 - Posted by: Koen at February 20, 2014 7:50 AM

28:56

Comment #44 - Posted by: sergio at February 20, 2014 8:07 AM

Did HSP with my feet on a bench.
Had to use a band on the third set of pull ups.
And did OHP instead of one leg Squats.

19:37

I think i could beat Rich !!!!!

Comment #45 - Posted by: RW/50/5'8'/190 at February 20, 2014 8:16 AM

I think you could beat rich to pal!!

Comment #46 - Posted by: Kristan Humphreys at February 20, 2014 8:29 AM

All you have to do is beat Rich.

I love this. All too often HQ has a knee-jerk reaction to attack the source of any outside criticism. That shows weakness. This is the better position for HQ to take when questioned from the outside. This invitation shows strength.

I have been pretty critical of HQ in the last couple of years for putting forward what I considered to be a fairly classless image. That classlessness led me to tell people that I am a crossfitter, but not a CrossFitter. But all in all I would say that HQ appears to be on track to absolutely kill it this year. They seem to have dispensed with a lot of the meathead antics that have been creeping in to the public face of CF, and are putting their best foot forward all around. The media coming out of HQ has been outstanding, and the programming on the main site this year is out of this world. Keep showing off the stars of CF and the human faces and stories of the CF masses, and leave out the meathead stuff. Back it all with best in class programming, and CF will not be beat.

Kudos to everyone at HQ for a job very-well done so far in 2014. You're turning me into a CrossFitter again.

Comment #47 - Posted by: D. Peterson at February 20, 2014 8:30 AM

M/41/182/5'7"

Rx 27 minutes. Did pull-ups at all different grips. May have had slight swing at last few sets of pull-ups.

Comment #48 - Posted by: Bryan M at February 20, 2014 8:54 AM

19:29 Rx'd.
As far as the reps being valid for the video, I would imagine in competition format it doesn't matter if it's a strict clean AND jerk. As long as the weight is cleaned and then brought overhead and locked it should be a good rep. For example in '08 when Khalipa won the final competition (30 clean and jerks) he did all 30 in a squat clean thruster style.

Comment #49 - Posted by: CaseyAcree at February 20, 2014 8:59 AM

Well said #D Peterson...

I couldn't really beat Rich...

Comment #50 - Posted by: RW/M50/5'8"/190 at February 20, 2014 9:00 AM

Can someone answer Mike's question? (#16)

Does "one-legged squats, alternating" mean:
L-R-L-R-L-R-L-R-L-R
or does it mean:
LR-LR-LR-LR-LR-LR-LR-LR-LR-LR?

Comment #51 - Posted by: isaac at February 20, 2014 9:10 AM

3 push
6 squat
9 pull
6
9
12
9
12
15
6
9
12
3
6
9

10:52

Comment #52 - Posted by: Joe Cormier at February 20, 2014 9:10 AM

3,6,9
6,9,12
9,12,15
6,9,12
3,6,9
Push/squat/pull

10:52

Comment #53 - Posted by: Joe Cormier at February 20, 2014 9:13 AM

Followed Joe's lead again. Did Cindy.

18 rounds even

Nice job Joe, thanks for the idea.

Comment #54 - Posted by: Kevin C. (M/54/5'11"/174) at February 20, 2014 9:21 AM

Jim and D.S.- great job on your scaled version!

Comment #55 - Posted by: Kevin C. (M/54/5'11"/174) at February 20, 2014 9:23 AM

Congrats on the PR Joe Northside!
Well done D.S. and Jim R!
I followed your scaling and scaled a bit further.
HSPU's to 2- 45 lb plates
One legged squats (# x each leg) holding onto rings for balance
2/6/10
4/8/12
6/10/14
4/8/12
2/6/10
11:41

Comment #56 - Posted by: ChuckB M/56/5'11"/165 at February 20, 2014 9:34 AM

Praus2018

Final break at 21 of 45 PU

Comment #57 - Posted by: Praus at February 20, 2014 9:46 AM

M 43/185/6'
28.40. Kipped the hspu and held a pole on the squats.

Comment #58 - Posted by: Munster at February 20, 2014 9:52 AM

28:28 w/wall support HSPU (not free)

All we gotta do... :)

Comment #59 - Posted by: james.patrick [M/51/66"/135]-'06 at February 20, 2014 9:57 AM

31:06 almost rx...used an ab mat and a 15# plate for HSPU all else was RX

Comment #60 - Posted by: Joline L. at February 20, 2014 10:07 AM

I quite agree D. Peterson

I love crossfit and think it is the absolutely best way to get fit but promoting that CrossFit is the absolute be all and end all... we clearly need to lower our ego's! Rich Froning is an amazing athlete but so is every Olympian out there.

What happened to just wanting to help people get fit and healthy?

Comment #61 - Posted by: Jo at February 20, 2014 10:07 AM

22:34 with assisted Pistols.
Pistols were still a struggle even with the help of holding onto a pole for balance.
Pus and HSPUs went well.

Comment #62 - Posted by: MAGNUS 28/5'8"/155 at February 20, 2014 10:16 AM

#16 Mike and #50 Isaac, it's L-R-L-R-L-R-L......and so on. I always start with my weak side first.

No one on this sweet earth would *want* to "double up" that many One-Legged Squats (Pistols). There are several scaled versions of these so do some research on that. They are a pretty tough exercise, especially at 90 reps. Find what works for you always trying to get to the goal of doing them as prescribed. They take a while to build.

38:28. Embarrassing time but all strict for me. Had to use a 10# KB as a counter-weight for the One-Legged Squats. Gotta work out some balanceing kinks.

Comment #63 - Posted by: Mike H. 170#/36yo/5'8" at February 20, 2014 10:18 AM

@D.S., Jim R, ChuckB - thanks! Great effort today from everyone.

@Kevin C - thanks, well done on yours! Neat to see our scores only off by one rep. I tend to think of Mary as being Cindy's big sister ;)

Comment #64 - Posted by: Joe Northside m/35/70"/195 at February 20, 2014 10:19 AM

I love the look of the new rep tracker in the video! Definitely use that in the Games.

Comment #65 - Posted by: Brett Dean at February 20, 2014 10:23 AM

2014-02-20: 9@19:19, +5/5@19:59. "Mary"
2012-01-04: 10@20:38. "Mary"
2011-10-09: 8@18:46. "Mary"
2011-02-21: 8@19:46. "Mary"

Comment #66 - Posted by: gs at February 20, 2014 10:24 AM

M/49/5'10"/170

Scaled rep scheme to 3-6-9, 6-12-18, 9-18-27, etc. 19:34

Used pole to assist with pistols.

Comment #67 - Posted by: M. Higbee at February 20, 2014 10:44 AM

M/35/5'9"/190

29:10
-Had to kip on HSPU's
-Assisted Squats for balance
-Strict Pull-ups.

Comment #68 - Posted by: Cade at February 20, 2014 10:53 AM

18/m/180lbs
Rx'd
23:13

Comment #69 - Posted by: Cole at February 20, 2014 11:01 AM

That video of Jon and Brooke has something for everyone !

If this does end up as a 5 minute AMRAP in the Open I will be very happy. This is in the wheel house for sure.

Hopefully Dave Castro fulfills my request.

Comment #70 - Posted by: Jason Smith at February 20, 2014 11:51 AM

19:47rx strict rom

Comment #71 - Posted by: Kri$ at February 20, 2014 11:58 AM

M/22/5'10"/180lb
21'24.6

Comment #72 - Posted by: Zach at February 20, 2014 12:00 PM

18:56
scaled to:
3/6/9/6/3 strict pushups
6/9/12/9/6 alt 1-leg squat (to 5gal bucket)
9/12/15/12/9 pullups (15&last12 were assisted)

glad to be making some progress on push-ups, pull-ups

Comment #73 - Posted by: Elle W 44/F/5'6"/125 at February 20, 2014 12:05 PM

10 burpees, 5-10-15, 10-20-30, 5-10-15, 10 burpees

Sub'd pushups for HSPU.

Comment #74 - Posted by: Tim P. at February 20, 2014 12:06 PM

@Joe Northside and Kevin C, nice work on Cindy today.
Chuck B, D.S. and Jim R, great wod today.

After 5 days of not working out, I'm doing this one today and I'm looking forward to the sweat!

Comment #75 - Posted by: Glorybelle 5'5/135/44/F at February 20, 2014 12:09 PM

M 22/5'8/160

23:33

wicked back pump

Comment #76 - Posted by: Dylan Davis at February 20, 2014 12:25 PM

Go get 'em today Glorybelle. Sometimes a couple of extra days off works wonders! Let us know.

Comment #77 - Posted by: Kevin C. (M/54/5'11"/174) at February 20, 2014 12:43 PM

m/45/5'5"/145

31:37 Rx'd

Comment #78 - Posted by: kona cole at February 20, 2014 12:46 PM

28:04

butterfly pull ups
40 and 20 normal squats in rounds 4 + 5

Comment #79 - Posted by: Craig Beveridge 39/M/5'11/210 at February 20, 2014 12:54 PM

M 35/5'10"/195
22:02 Rx'd
Pull-ups seriously rough strict

Comment #80 - Posted by: Russell Nichols at February 20, 2014 12:58 PM

20:25.

Scaled one legged squats while standing on a bench, and kipping pullups from the 45 pullup round onwards.

Comment #81 - Posted by: Brendan M/24/5'7''/155 at February 20, 2014 1:26 PM

Tested 3rm for bench and dead lift

Bench #198
Dead lift #352

Starting a 6 month strength program to improve these. Stagnated since age 20.

Comment #82 - Posted by: Big Red/m/6'4/#257 at February 20, 2014 1:30 PM

47:42

kipping hspu, pistols and pull ups rx

Comment #83 - Posted by: Stu at February 20, 2014 1:34 PM

M 16/ 5' 6''/170
9:58 Rx'd

Comment #84 - Posted by: Connor at February 20, 2014 1:50 PM

20:30
Pull-ups were band assisted after round of 30

Comment #85 - Posted by: Marty/159/34/5'7" at February 20, 2014 1:59 PM

M/25/5'7''/78Kg
Rx'd In tough WOD
Time: 19:21

Comment #86 - Posted by: JGCC at February 20, 2014 2:25 PM

22:54 Rx'd
That was fun! Surprised myself with the HSPU and pull-ups.

Comment #87 - Posted by: Davis M/28/5'9"/165 at February 20, 2014 2:40 PM

vacation wod at Folley Beach S.C.
under the pier
hspu
squats two legs
pull ups
5 20 15
10 30 20
15 40 25
10 30 20
5 20 15

17:28

Comment #88 - Posted by: Mike Andridge/44/5'8"/175 at February 20, 2014 3:00 PM

35:19

Scaled
incline push ups for HSPU
One legged squats to low bench
Band assisted pull-ups

Comment #89 - Posted by: batman24 at February 20, 2014 3:06 PM

22:48
Did number of rx'd reps but scaled movements
piked HSPU
one-legged squats on a step, hand on rail for support
Started with one iron woody band and finished with two

Comment #90 - Posted by: Glorybelle 5'5/135/44/F at February 20, 2014 3:17 PM

wod results filtered

@Kevin C, I appreciate that, thanks
Mike Andridge, nice work

Comment #91 - Posted by: Glorybelle 5'5/135/44/F at February 20, 2014 3:18 PM

Scaled this one to:
strict HSPUs, pistols holding a post, butterfly pullups
4/8/12
8/12/16
12/16/24
8/12/16
4/8/12
19:37

Comment #92 - Posted by: Will [M/42/71"/178] at February 20, 2014 3:22 PM

16:26
Hand on rack for balance on 1 legged squat

Comment #93 - Posted by: Tye at February 20, 2014 3:29 PM

M/30/5'8"/150

All kipped 20:59

Was sceptical that I'd even finish. Most HSPUs & pull-ups I've done in a single WOD. Liked it a lot.

Comment #94 - Posted by: porffenton at February 20, 2014 3:36 PM

Sn@tch 1-1-1-1-1-1-1 reps
125 - 135 - 140(f) - 140(f) - 140 - 140(f) - 140

Comment #95 - Posted by: Joe Northside m/35/70"/195 at February 20, 2014 3:47 PM

29:54

Hspus need work but did them. Pull-ups are getting way better and smoked the one legged squats. Good day :)

Comment #96 - Posted by: David Barnard at February 20, 2014 4:00 PM

I did "Hamilton" yesterday so I stayed away from the pull ups
25 spinning interval workout
5,10
10,20
15,30
Of Hspu,pistols
First time accomplishing hspu's! Against the wall and Kipling but i finally got them!

Comment #97 - Posted by: Wolfgang 6'3/250# at February 20, 2014 4:03 PM

5'3" female 26

Newbie

Subbed decline push-ups for handstand push-ups and assisted pull-ups 55 lb for pull-ups.

20 min

Comment #98 - Posted by: Sarah at February 20, 2014 4:09 PM

42:04 Rx'd

It was slow, but...

FIRST TIME DOING FULL ROM HSPUs!! And strict, no less. This stuff works.

I'm going to go call an ambulance now.

Comment #99 - Posted by: buffedout at February 20, 2014 4:20 PM

22:52

Comment #100 - Posted by: mlt at February 20, 2014 4:32 PM

CrossFit Football.
Back squat 3x5 @ 200#. Floor press 3x5 @ 180# (PR).
1RM seated box jump @ 39 inches.
2x 20 yard sprints. 4x 30 yard sprints. 10x 10 yard sprints.

Comment #101 - Posted by: Gavin at February 20, 2014 4:33 PM

Jim R.
Chuck B.
Glad you guys scaled like me. I was feeling guilty.
Kevin C. Thanks and nice job 18 rounds
Glorybelle glad your back

Comment #102 - Posted by: D.S. F 52/5'6/117 at February 20, 2014 4:51 PM

M/23/175
For time,
5 handstand push-ups
10 one-legged squats, alternating
3 DL 225#
10 handstand push-ups
20 one-legged squats, alternating
6 DL 225#
15 handstand push-ups
30 one-legged squats, alternating
9 DL 225#
10 handstand push-ups
20 one-legged squats, alternating
6 DL 225#
5 handstand push-ups
10 one-legged squats, alternating
3 DL 225#
8:40

Comment #103 - Posted by: Jon at February 20, 2014 4:55 PM

Scaled to 4-8-12s. Could have done the whole thing I think.

16:55

Comment #104 - Posted by: brett_from_wylie at February 20, 2014 4:57 PM

^ used a bar for balance on one leg squats

Comment #105 - Posted by: Jon at February 20, 2014 4:59 PM

M/23/5'11"/189.4

15:30.23 RX'd.

Strict HSPU's.

Comment #106 - Posted by: MilesForks at February 20, 2014 5:03 PM

@ DS never feel guilty
@ Glorybelle welcome back
@ the usual suspects good work today
I've got to get up early for the wod
long day of driving home to snow covered michigan on friday:(

Comment #107 - Posted by: Mike Andridge/44/5'8"/175 at February 20, 2014 5:04 PM

Rx'd

Strict HSPU till rnd 3, then kipped when needed.

25:09

Comment #108 - Posted by: TK M/45/5'9"/180 at February 20, 2014 5:13 PM

M/37/5'4"/145lbs
As RX'd
15:52

Comment #109 - Posted by: Matt Burritt at February 20, 2014 5:15 PM

Pack; rx'd: 11:54

Comment #110 - Posted by: Matt von L (27/m/6'0"/190) at February 20, 2014 5:16 PM

As Rx'd, but put hand on wall for balance on about half of the pistol squats... time: 26:56

Comment #111 - Posted by: Jill/F/5'2/100 lbs at February 20, 2014 5:16 PM

Him
12:53

3 hspu knees supported
6 1 leg stands from bench
3 strict pull-ups
6 9 6
9 12 9
6 9 6
3 6 3

Her
Rx'd puppy scaled
10:40

Comment #112 - Posted by: Texas couple at February 20, 2014 5:25 PM

Crossfit Warmup (minus pullups)

WOD:
19:47

HSPU were with feet against the wall.

Cash Out: 15 Burpee-Pullup-T2B

Comment #113 - Posted by: Suds at February 20, 2014 5:34 PM

27:19
HSPU to ab-mat
About half of pistols rx'd

Comment #114 - Posted by: Rowan M/5'5"/150/49 at February 20, 2014 5:42 PM

Puppy:

3 pushups
6 air squats
9 pullups w/ kip

Followed by:
6/9/12
9/12/15
6/9/12
3/6/9

10:48 -- 8.5 min of that was probably doing pullups

Comment #115 - Posted by: Brad B 34/m/6'2"/170 at February 20, 2014 5:50 PM

26:40, some kipping hspu when the strict failed

Comment #116 - Posted by: Jerime at February 20, 2014 5:54 PM

33:35
HSPU pies anclados en escalera
pistol apoyado en marco de la puerta
pullups con asistencia de banda débil

Comment #117 - Posted by: lucio1928/42/182/98 at February 20, 2014 5:55 PM

Held bar for pistols
Feet on box for hspu

Numbers were rx'd except last 3 rounds of. Pull ups.

Dropped 45 to 15
30 to 15
15 to 10

31:42

Comment #118 - Posted by: Brent L at February 20, 2014 6:20 PM

Rxd 25:39

Comment #119 - Posted by: Luis Estrada at February 20, 2014 6:32 PM

Sub'd regular air squats for pistols as follows: 20 squats, 40, 60, 40, 20. Everything else rx

35:34

Comment #120 - Posted by: Goose M/35/73"/195 at February 20, 2014 6:33 PM

Hand on wall to stabilize pistols. Rear to ankle.

As Rx'd
27.23

Comment #121 - Posted by: Brad h m/33/175/71" at February 20, 2014 6:38 PM

Correction 26:23

Comment #122 - Posted by: Brad h at February 20, 2014 6:38 PM

Scaled

2 HSPU
6 assisted one legged squat, alternating
10 pullups
4 HSPU
8 assisted one legged squat, alternating
12 pullups
6 HSPU
10 assisted one legged squat, alternating
14 pullups
4 HSPU
8 assisted one legged squat, alternating
12 pullups
2 HSPU
6 assisted one legged squat, alternating
10 pullups


19:37

Comment #123 - Posted by: Sinal M/35/5'9"/212lbs at February 20, 2014 6:41 PM

my 3 weakest exercises. nice!

subbed assisted HSPU (heel on bar)
subbed green band assisted pistols

25 minutes

Comment #124 - Posted by: ScooteR at February 20, 2014 7:09 PM

31:25

Kipped about half pull ups. HSPU's all strict to plate on floor. Pistols were no problem.

Comment #125 - Posted by: Dave 31/6'/180 at February 20, 2014 7:24 PM

17:43 rx'd

Comment #126 - Posted by: jay at February 20, 2014 7:29 PM

That was awful
32:28
1 ab mat
pistols getting better, held foot for most....
pullups were slow, focused on keeping core tight before pull
still awful

Comment #127 - Posted by: Sebastian 45/6'2"/180 at February 20, 2014 7:30 PM

Rx 21:34 Everything scrict

Comment #128 - Posted by: Akram at February 20, 2014 7:32 PM

Rx 21:34 Everything scrict

Comment #129 - Posted by: Akram at February 20, 2014 7:32 PM

24:26 Rx'd

Comment #130 - Posted by: phill 37°21'41"N 118°23'43"W at February 20, 2014 8:20 PM

18:00 Rx'd

Comment #131 - Posted by: Jake Kiddoo at February 20, 2014 8:30 PM

Tough WOD. First time doing strict HSPU they slowed me down ALOT. Pistols felt like rest and mostly singles on the pull-ups.
27:12Rx

Comment #132 - Posted by: Sean Connolly at February 20, 2014 8:43 PM

M/30/74/211
29:10
AS RX'D!!!! Let's GOOO!!!

Comment #133 - Posted by: Ryan Vaught at February 20, 2014 11:48 PM

That was fun. Working on things I can't do.

Handstand pushups: 2-4-6-4-2
Pistols: 6-8-10-8-6
Ring Pullups: 10-12-14-12-10

First time for HSPU in a WOD. Range of motion was an issue, but gained a lot of confidence being inverted.

Tried a rope assist on one-leg squats, but did better free standing. Again range of motion less than it should be, but getting better.

Pullups, very broken after the first round.

24:20

M/49/5'10"/169

Comment #134 - Posted by: Roger in Phx at February 21, 2014 6:17 AM

First half of the pullups strict, second half with as little kipp as possible.

Time: 17:57

Comment #135 - Posted by: anders at February 21, 2014 8:22 AM

40:30

Hand stand push ups with head to 5 cm above floor, and one-legged squat with second leg helping a bit..

Comment #136 - Posted by: Girod at February 21, 2014 9:11 AM

5/10/15/10/5 handstand push-ups w kip
10/20/30/20/10 alt single leg squat to a 16" box
15/30/45/30/15 pull-ups w kip
24:43

Comment #137 - Posted by: Bells at February 21, 2014 9:52 AM

16:27 185Lbs feels Gooodd!

Comment #138 - Posted by: Henry de Castro at February 21, 2014 10:16 AM

1:14:20

Comment #139 - Posted by: myles456 at February 21, 2014 10:48 AM

M/28/5'9"/165lbs

Everything Rx'd except pullups (kipped)

22:18

I dont know how some of yall can do 135 strick pullups, thats crazy. Kipping was hard enough for me.....

Comment #140 - Posted by: Mathew Cobb at February 21, 2014 10:56 AM

M/49/226#/67" Rx'd

31:36 minutes

I did this while waiting for my granddaughter Neriah to be born so I'm naming this one after her. Nerie was 6#12oz at 1:30am Alaska time this morning.

Comment #141 - Posted by: kalauka at February 21, 2014 11:38 AM

23:08 as Rx'd

Comment #142 - Posted by: Cara at February 21, 2014 2:06 PM

16:20

Humbled by strict pullups.

Comment #143 - Posted by: James O. Hobart at February 21, 2014 2:16 PM

Kipping hspu and pull up 25:55

Comment #144 - Posted by: Sue Ady F/45/135 at February 21, 2014 2:52 PM

19:22 as Rx'd
Pistols to 13" box

Comment #145 - Posted by: Jetté 44/M/5'11"/175 at February 21, 2014 3:12 PM

21:45 not strict

Comment #146 - Posted by: rgrP M/42/5'8"/174 at February 21, 2014 3:28 PM

19:30...I can't do kipping pull-ups, but the third set and on I used a little leg kip or help, whatever you want to call it. Everything else rx'd. Congrats to the baby dude...my wife is due any day the little one wants to pop out.

Comment #147 - Posted by: Kendall C. (m/27/6'/165) at February 21, 2014 3:51 PM

Pistols to a 12 inch box. The rest as rx'd. 22:50.

Comment #148 - Posted by: Kurt M/40/190 at February 21, 2014 4:41 PM

Find 1RM Thruster in 15 minutes - 215 pounds

One 15' Rope Climb (legless) on the minute, until unable to continue - 15 minutes

Comment #149 - Posted by: B. Rhaly at February 21, 2014 6:26 PM

This was super fun!!!
I almost went through the whole month without ripping my hands but HQ always manages to put a WOD that does...

24:48

Comment #150 - Posted by: Andrew at February 21, 2014 6:30 PM

M/42/183 lbs

Didn't even see the strict part until I started looking at comments. Strict on everything but the pull ups, I kipped there. Guess I have to do it again too...

14:51

Comment #151 - Posted by: Wayne D. at February 21, 2014 8:02 PM

Re. the Glassman video:

How do you like that Rich?? ;-) As if you didn't feel like you had a big enough target on your back, coach calls out every athlete in the world, offers them free seat in the Games to try and take your title!! I can see why you say this takes it out of you mentally. We'll be pulling for you! Gal. 6.14

Comment #152 - Posted by: Todd S at February 21, 2014 9:22 PM

M/50/185

38'34" as rx'd

Comment #153 - Posted by: briguy85 at February 22, 2014 6:40 AM

Pack, 23:20 with feet on bar at shoulder height for HSPU, 1 finger for balance on pistols and purple band for pullups

Comment #154 - Posted by: RussA at February 22, 2014 8:28 AM

22:19 rx'd

Comment #155 - Posted by: Tormod at February 22, 2014 10:00 AM

5 Pulls
10 Squats
15 PushUps
10 Pulls
20 Squats
30 Pushups
15 Pulls
30 Squats
45 PushUps
10 Pulls
20 Squats
30 PushUps
5 Pulls
10 Squats
15 PushUps
10:58
Good Workout

Comment #156 - Posted by: dyagg at February 23, 2014 12:08 PM

For time, all strict (scaled to "The Pack"):
2 handstand push-ups
6 one-legged squats, alternating
10 pull-ups
4 handstand push-ups
8 one-legged squats, alternating
12 pull-ups
6 handstand push-ups
10 one-legged squats, alternating
14 pull-ups
4 handstand push-ups
8 one-legged squats, alternating
12 pull-ups
2 handstand push-ups
6 one-legged squats, alternating
10 pull-ups

13:12

Then worked on some MU progressions.

Comment #157 - Posted by: MF 30/M/5'11/170 at February 23, 2014 12:11 PM

19:59 rx'd

Comment #158 - Posted by: Josh/20/176/5'6" at February 23, 2014 5:02 PM

M/32/178

27:48 rx'd

Comment #159 - Posted by: Denis Galkin at February 24, 2014 12:29 AM

28.47, HSPU to ABMAT, pistols to 15" box. Loved this.

Comment #160 - Posted by: Apolloswabbie 72" 195# 49 at February 24, 2014 7:10 AM

M/26/6'/190

Scaled to kipping pull-ups, held on to squat rack for pistols

16:49

Comment #161 - Posted by: Tim at February 24, 2014 11:02 AM

8:42
scaled to Pack

Comment #162 - Posted by: Greg at February 24, 2014 12:29 PM

27:09
Only did up to the 3rd group - started failing

Kipping HSPUs for 1st 25 then 5 piked
Last 15 PUs kipping
No problems with pistols

Fairly happy. Dead hang PUs not as strong as they used to be but kipping HSPUs getting much better - strength and technique improving. Still a long way from strict HSPU yet...

Comment #163 - Posted by: DanNZ M/25/177cm/62.5kg at February 24, 2014 9:51 PM

M/38/178/82 Kg.
Risultato 27' 55"
Tutto Rx'd
tranne pull-up " kipping pull-ups"
Bel bel wod

Comment #164 - Posted by: cristian rollo at February 26, 2014 11:06 AM

Great Wod!! back is sore. Took me 45 min because the pull ups were the hardest but once you start something, you must finish it.

Comment #165 - Posted by: Ecuahulk at February 27, 2014 8:12 AM

22:09
Band assisted pistols.

Comment #166 - Posted by: ART/M45/5'5"/150 at February 28, 2014 2:26 AM

Rx'd
with 1 abmat for hspu
weak form on pistols
kipped pull ups
25:40

Comment #167 - Posted by: rwr m/43/175/70" at February 28, 2014 11:11 AM

Ram out of time after 1lsq on 4 th set

19:00

Comment #168 - Posted by: Ukkrew at March 4, 2014 11:19 AM

17:56
Better late than never.

Comment #169 - Posted by: Nicholas (M/28/5'10"/180) at March 5, 2014 1:26 PM

31'44"

Comment #170 - Posted by: RAD at March 6, 2014 6:29 PM

46/m/176cm/73kg

KB shoulder press, 1 pood, right then left
Weighted pistols, 12kg

30:43

Comment #171 - Posted by: Memuc at March 16, 2014 9:37 AM

27:05 rx'd

Comment #172 - Posted by: JAM15 at May 12, 2014 6:52 PM
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