Wednesday

220413

Workout of the Day

59

For time:

15-12-9 strict handstand push-ups
Then, 15-12-9 strict ring dips
Then, 15-12-9 push-ups

*Complete 21 sit-ups after each set

Post time to comments.


Scaling:
Similar to the Hero workout JT, this one will test your pushing stamina. This version, however, incorporates a break from pushing, with a set of sit-ups after each round. Modify the movements to complete each set in 5 sets or less.

Intermediate Option:
For time:
12-9-6 strict handstand push-ups
12-9-6 strict ring dips
15-12-9 push-ups

*Complete 21 sit-ups after each set

Beginner Option:
For time:
15-12-9 dumbbell shoulder press
15-12-9 jumping ring dips
15-12-9 assisted push-ups

*Complete 21 sit-ups after each set

♀ 10-lb DB ♂ 15-lb DB

Comments on 220413

66 Comments

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Sebastian Wieczorek
September 10th, 2022 at 4:53 pm
Commented on: 220413

15-12-9

strict neg. hspu

strict ring dips

push ups

21 sit ups after each set

29:35

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Clint Michael
August 9th, 2022 at 2:26 am
Commented on: 220413

38:58

Used kipping HSPU and could hardly do those. No rings available, so I used two wobbly patio chairs.

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Diego Iriberri
July 19th, 2022 at 11:34 am
Commented on: Workout Tips

14:27 con un abmat

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Christian Simpson
July 4th, 2022 at 1:18 pm
Commented on: 220413

Finally made up...SC to intermediate 12/9/6 HSPU to 2" towel, 12/9/6 bar dips, 15/12/9 PU. 20 ⚓ SU after each round...21:03

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Adam Pequignot
May 20th, 2022 at 4:32 pm
Commented on: 220413

M/42/140lb


11:58 RX (incl. 9 sets of 21 AbMats)

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barbara waltz
May 15th, 2022 at 10:50 am
Commented on: Lifting With Lupus


I used to Have some bad debts,  Unpaid student loans

and even a criminal record probably as a result of past mistakes or the

bad choices made,  All of these negative records in one way or the other

cause serious damage to my credit-worthiness on my credit reports ,

thus deflecting my score.

Thanks to (NEWHORIZONCREDIT1 AT GMAIL DOT

COM ) who came to my rescue and cleared all the negativities on my

credit reports and boosted my score  .

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barbara waltz
May 15th, 2022 at 10:49 am
Commented on: 220413


I used to Have some bad debts,  Unpaid student loans

and even a criminal record probably as a result of past mistakes or the

bad choices made,  All of these negative records in one way or the other

cause serious damage to my credit-worthiness on my credit reports ,

thus deflecting my score.

Thanks to (NEWHORIZONCREDIT1 AT GMAIL DOT

COM ) who came to my rescue and cleared all the negativities on my

credit reports and boosted my score  .

Comment URL copied!
Morgan Greene
May 9th, 2022 at 6:21 pm
Commented on: 220413

15:09

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Jeff Chalfant
May 4th, 2022 at 11:31 pm
Commented on: 220413

As rx’d 18:10


I believe I did this right: with 9 total sets of 21 strict straight legged sit-ups; two hand touch at bottom and toe touch at top, no abmat today. Broke 15 hspu 6/5/4, did 4’s thru the 12 and 3’s thru 9. 6/5/4 ring dips, 5/4/3, 5/4, pushups broken 8/7, 7/5, 9ub

Fun WOD. Didn’t feel out of breath, which is a nice change! Maybe a breakfast of potatoes and bacon IS the way to go...


180/43/176cm

(edited)
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Jeff Chalfant
May 4th, 2022 at 5:17 am
Commented on: 220413


(edited)
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Blas Raventos
April 30th, 2022 at 11:26 pm
Commented on: 220413

14 min 14 seg


As rx'd


Felt quite a bit of dizzyness, fatigue and nausea some 30 min after WOD . Very sneaky

Mainsite, very sneaky.


M/37/174cm/73.5kg

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Stephen Brown
April 27th, 2022 at 2:11 pm
Commented on: 220413

Beginner option

15 - 12 - 9 DB shoulder press 15lbs could go up

15 - 12 - 9 box dips

15 - 12 - 9 push ups

21 sit ups after each set (189)

19:34

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Shelley Schlender
April 25th, 2022 at 7:18 pm
Commented on: Lifting With Lupus

Super inspiring , Kelley, both for your courage and determination, and how exercise may be retraining your body's cells to be smarter about maintaining a healthy balance. Wow! Given how strong you are at pullups and weight lifting and all the rest, I never would have guessed the obstacles you've overcome. Thank you for sharing your story. - Shelley

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Alexandre Crick
April 24th, 2022 at 11:38 am
Commented on: 220413

Sc. 16:04


Half reps HSPU


https://youtu.be/zOJk68Np1c8

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Jeffrey Howard
April 24th, 2022 at 1:45 am
Commented on: 220413

M/26/5'8"/170lb

CrossFit AFK


22:32 - Rx (HSPU's held me up quite a lot. Sit-ups have not felt that way since I was introduced to Angie back in 2011. That upper body fatigue Was crazy. Reminded me of a workout a few years ago on .com that was a si.ple 21-15-9 push-ups and 400m runs. Intensity works. Also weighed myself and gained 10lbs.)

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Manchild Manchild
April 20th, 2022 at 6:24 pm
Commented on: 220413

Intermediate, and subbed 40# db shoulder press & 7 KTEs for HSPUs & sit-ups


17:03

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YooSik Kim
April 20th, 2022 at 6:59 am
Commented on: 220413

Rx 11:32

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Aaron Brumit
April 20th, 2022 at 3:50 am
Commented on: 220413

Kipping HSPU.

20:01

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David Swicegood
April 19th, 2022 at 12:56 am
Commented on: 220413

Misunderstood the instructions, so here’s what I did!


15-12-9 DB press (some let assist) @ 35 lbs

21 sit ups

15-12-9 bench dip

21 sit ups

15-12-9 push-ups


completed all under 5 sets 15m01s


then realized and did:


12-12-129 sit-ups

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Juan diego Jáuregui
April 18th, 2022 at 1:13 am
Commented on: Lifting With Lupus

great !!

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Ralph Keeley
April 17th, 2022 at 9:51 pm
Commented on: 220413

M/36/6'/170#


17:12 Rx


Christus resurrexit!

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Damian Truchel
April 17th, 2022 at 10:50 am
Commented on: 220413

8:11 RX

(ring dip from MU)

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Luis Oliveira
April 14th, 2022 at 4:08 pm
Commented on: 220413

19:15

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Travis Metcalfe
April 14th, 2022 at 3:07 pm
Commented on: Lifting With Lupus

Go girl! Such an inspiring story! Thank you for sharing!

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Antonio Alves
April 14th, 2022 at 1:07 pm
Commented on: 220413

Modified:

--

For time:

21-15-9 DB shoulder press @ 2x 12,5 KG

Then, 21-15-9 bench dips, elevated feet

Then, 21-15-9 kneeling push-ups

21 Ab-Mat unanchored sit-ups after each set (189 total)

Time: 26'34''

--

Peace.

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Coastie Nick
April 14th, 2022 at 11:40 am
Commented on: 220413

Rx’d: 19:47

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Tassio De Souza
April 14th, 2022 at 10:44 am
Commented on: Workout Tips

29:30 min RX

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Pavel Lyubanskiy
April 14th, 2022 at 5:04 am
Commented on: 220413

13:30

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Chris Sinagoga
April 14th, 2022 at 2:50 am
Commented on: 220413

Mel, can't believe I missed both of those!


Lincoln, "this crowd has been the heart and soul of CrossFit" - that's exactly my point, and I even get distracted from that. When you think about the natural progression of things, I think all the great OG CrossFit coaches started off in the wild having to figure things out on their own before eventually formalizing it (with the possible exception of the ones who trained under Coach at the original gym).

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QiHui Xing
April 14th, 2022 at 2:16 am
Commented on: 220413
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Lincoln Kerger
April 13th, 2022 at 10:46 pm
Commented on: 220413

Subbed pike push-ups (feet on bench) for HSPU. Did hand release push-ups, and unanchored abmat sit-ups. Rx reps.

14:33


Broke piked push-ups and ring dips once each. Hand release push-ups and sit-ups unbroken.


Chris, Mel,

I am onboard with you. Being in the solo crowd hasn't been easy and I probably could have used some in-person pro coaching from time to time, but what mainsite used to offer/path it was following compared to where it may be headed may end up missing the mark. Don't get me wrong, affiliates have an important role to play, but I believe I have benefited that much more from mainsite circa 2019 and earlier, and that this crowd has been the heart and soul of CrossFIt. I have been at the very least sustaining fitness "in the wild", as Mel so eloquently paraphrased GG, for the past 15 years-and-change. I wouldn't have been able to do it without the tools garnered/lessons learned from the Journal, journal comments, videos, WOD comments, etc. from earlier mainsite, which I had to use to teach myself - especially fundamentals. I have spent a great deal of time since 2006 in environments/situations where I could not even access any site to see a WOD let alone get scaling options, so I've had to use what I learned to keep pressing forward with what I had available during those times.

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Troy Bruun
April 13th, 2022 at 10:00 pm
Commented on: 220413

14:38


15-21-12-21-9-21 Box HSPU-Situps

15-21-12-21-9-21 Strict Ring Dips-Situps

15-21-12-21-9-21 Push-ups-Situps


GWU: 3rds SPWU: HSPU

50 SU’s Pike pushups

15 Abmat Box HSPU

10 Scap Push-up Ring Dips

Ring Support

Shoulder Rot. Neg. Lower

Ring Dips

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Sam K
April 13th, 2022 at 9:47 pm
Commented on: 220413

Rx

12:32

With ab mat sit ups


Son(14)

23:11

12-9-6

Pikes & banded dips(90lbs)

15-12-9

Push ups

(edited)
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Cody Hitson
April 13th, 2022 at 9:22 pm
Commented on: 220413

11:50…ring dips killed

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Chris Meldrum
April 13th, 2022 at 8:18 pm
Commented on: 220413

Chris - thanks for the kind words. But it's my basement and only 13 1/2 years so far. The resources .com provided years ago were what allowed me to learn the weightlifting and gymnastics part of CrossFit. That and the message board. And main site comments. Plus every now and then an OG CrossFitter would drop his/her time in the comments. Made us all feel a part of something bigger.

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Chris Meldrum
April 13th, 2022 at 8:12 pm
Commented on: 220413

As rx’d, 12:44.


Unbroken HSPUs.  Broke ring dips and push-ups into two chunks except last round of push-ups (unbroken).  Sit-ups got tedious.  Would be interesting to try this with GHDs.


49m/5'10"/180

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Jonathan Elmore
April 13th, 2022 at 7:40 pm
Commented on: 220413

New PR 9:13 had extra time today did again same scale sit-ups were a little sloppy

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Tripp Starling
April 13th, 2022 at 7:14 pm
Commented on: 220413

Completely messed this one up

did

15-12-9

DB strict press 20#

bench dips

push ups

21 sit ups after the round of 15-12-9 so total 3 sets

did 21 reps for the 15s on press and dip and then remembered 15.

scatterbrained!

9:10

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Jeffrey Howard
April 13th, 2022 at 6:33 pm
Commented on: Lifting With Lupus

Those are some crazy stats about the kidney filtration. From where it was to where it is and where it should be. Woah.

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Chris Sinagoga
April 13th, 2022 at 6:20 pm
Commented on: 220413

Jeffrey, great comment my man!


"But, I wouldn't really know why."


I think that nailed it. The hand-holding things, while highlighted, aren't forced, so I hope the newer affiliates will still give themselves the opportunity to struggle so they can find that identity that you mentioned. And I can't imagine how a gym owner could make it through a challenging time without that.


Also, big ups on finally opening up an affiliate. Sounds like your crew is in good hands!

(edited)
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Jeffrey Howard
April 13th, 2022 at 6:09 pm
Commented on: 220413

Chris and Jim,

I think I agree.


I have wanted to open an affiliate since 2013 and in 2020 I did. Before 2020 I was a garage CrossFitter, in the wild as GG would have said. I spent a lot of time learning from the journal and old .com. The recent material being put out is hand-holding to me. For instance: If I had done no studying and active learning and searching online, no dropping into boxes, no following .com workouts, hadn't come up while the fights against Anthos, NSCA, ASCM, Coke, and more happened I would still be able to start next week and open an affiliate with the resources being pushed and how solid the seminar staff is at teaching the methodology.


But, I wouldn't really know why. I wouldn't really understand the weight of what "forging elite fitness" actually holds. All the stuff affiliates needed to be able to run their business halfway descent has been in the community and in the journal and is all assessable for free with some searching skills. I immensely enjoyed the 2019 era as it looked at the fundamentals closer and really sharpened what was left of the spear.

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Chris Sinagoga
April 13th, 2022 at 5:11 pm
Commented on: 220413

Jim, If the past 2 years of scientific misconduct education from CrossFit has taught me anything, it's that looking for a general consensus rarely leads to the right decision.


Also, the comments sections were absolutely golden! I'm really thankful they are all still in tact from both the main site and the Journal, even though sometimes you have to dig a bit.

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Steve Day
April 13th, 2022 at 4:24 pm
Commented on: 220413

13:57


9 sets of 21 situps

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David Reeves
April 13th, 2022 at 4:07 pm
Commented on: 220413

17:25 with abmat

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Farid Yarbuh
April 13th, 2022 at 3:50 pm
Commented on: 220413

10:58 RX

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Jim Rix
April 13th, 2022 at 3:21 pm
Commented on: 220413

Mike A, outstanding effort, going rx.

Jon E, that’s insanely fast. Also curious to see how my abs feel later today!

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Jim Rix
April 13th, 2022 at 3:19 pm
Commented on: 220413

Reply feature still not working.


Chris, I appreciate your sentiments, though I doubt most box owners would agree. I learned so much about CF 10-12 years ago from the much more raw videos HQ used to post, plus a robust comments section that went far beyond just recording workout results. We talked about movements, scaling, literature, philosophy, and life, all while desperately trying to avoid the dreaded filter.

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Jim Rix
April 13th, 2022 at 3:12 pm
Commented on: 220413

Subbed 35# DB SPs for SHSPU. All else rx. Unanchored abmat sit-ups.

19:03

That’s a lotta sit-ups.


59/5’8”/158

(edited)
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Jonathan Elmore
April 13th, 2022 at 2:52 pm
Commented on: 220413

10:05 abmat HSPU, reg. Dips, hand release PU, and used decline bench on SU’s all 189 of them. Hope I don’t have to laugh later.

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Spencer Smith
April 13th, 2022 at 2:46 pm
Commented on: Lifting With Lupus

Good for you, Kelley! It isn't easy, but it's certainly worth it!

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Michael Arko
April 13th, 2022 at 2:04 pm
Commented on: 220413

Almost Rx, I think, if I read this correctly:

15-12-9 strict HSPUs to 2" mat

15-12-9 strict ring-dips

15-12-9 push-ups

+ 21 sit-ups (abmat-butterfly) after each set

18:00


Broke HSPUs and Dips in 2 segments, push-ups unbroken, broke sit-ups from rd.4+.

Btw, 189 sit-ups?? That's a lot of sit-ups!

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Randy Crooker
April 13th, 2022 at 12:44 pm
Commented on: 220413

19:59

HSPU to abmat for 15, then scaled to abmat on 35lb plate for 12 and 9.

ring dips and push-ups Rx.

abmat sit-ups

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Travis Schwartz
April 13th, 2022 at 12:29 pm
Commented on: 220413

7:26... I definitely misread that wod and I owe the team some sit-ups this evening.

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Charles Meyers
April 13th, 2022 at 12:27 pm
Commented on: 220413

12-9-6 strict handstand push-ups from box

12-9-6 strict ring dips with band

15-12-9 push-ups

60 sit-ups

(edited)
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Ken Dominique
April 13th, 2022 at 12:15 pm
Commented on: Workout Tips

13:11 rx

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Leyton Summerlin
April 13th, 2022 at 11:26 am
Commented on: 220413

15:08

12-9-6 HSPU

12-9-6 DIP

15-12-9 PUSH UP

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Mike Andridge
April 13th, 2022 at 10:50 am
Commented on: 220413

rx

abmat sit ups

19:31

m/52/175

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James Gentile
April 13th, 2022 at 10:19 am
Commented on: 220413

HSPU to abmat. Parallel bar dips. Done at the Y.


17:08. 12 rounds of situps.


HSPU - 14,1 - 8,4 - 7,2

Dips and push-ups unbroken.

Sit-ups rotated between abmat, floor, and anchored. Holy Sit-ups!


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Sam Meixell
April 13th, 2022 at 10:06 am
Commented on: 220413

10:01

12-9 inclined push-ups

Then, 12-9 assisted ring dips

Then, 12-9 push-ups

*Complete 15 sit-ups after each set

(edited)
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Amedeo Alessio Cerea
April 13th, 2022 at 7:48 am
Commented on: 220413

21:59 Scaled

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Chris Sinagoga
April 13th, 2022 at 3:09 am
Commented on: 220413

Champions Club Scaling Notes


RANT

See post below.


WORKOUT THEMES

Medium/heavy. Challenging upper-body pushing and global pulling strength with stamina.


ASSUMED

You are string enough do do 3 different kinds of pushing in a workout and still get a good dose. Also, I read this as 15-sit-up-12-sit-up-9-sit-up, 15-sit-up, etc.


MAIN DECISION

For quality day or find a way to manufacture some intensity?


TECHNIQUE SCALE

3 rounds, 2 minutes practice at each station:

Ring hold

Hollow rock

Push-up (or pull-up)

Handstand


CONSISTENCY SCALE

For time:

36 strict handstand push-ups

36 strict ring dips

36 strict push-ups

*every time you break do 21 slow sit-ups


INTENSITY SCALE

AMRAP in 12 minutes of:

10 push-ups

20 sit-ups

*practice rings and handstand in the warmup


MY STUFF

Man, I forgot my time, but I remember being happy with how strict HSPU went. I also did hollow rocks instead of sit-ups.


GENERAL FEAR LEVEL: 3

(edited)
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Chris Sinagoga
April 13th, 2022 at 3:01 am
Commented on: 220413

I originally wrote this on the same day as The Ministry's Interfering at Hogwarts but I wanted to let it marinate for a bit. I've acted quickly on other impulses in the past that I now regret, the most egregious include: "Tony Yayo is going to be the next great rapper," "The Massacre is going to be better than Illmatic," "In RichRod we trust," and, most embarrassing, "I want to be an And-1 Mixtape player." Have I learned from my mistakes? No idea. But after seeing only like 20 comments on Eva, I figured we'd try another one. Let's see if it holds:


CrossFit as a whole would benefit from prioritizing the solo CrossFit crowd over the affiliates.


I've heard Roza, Gaines, and other people in the new regime use the phrase "affiliates first" when talking about their vision for HQ. They seem to have followed through by trying to add value to affiliates in two ways: 1) providing resources only available to affilliates and 2) shepherding new CrossFit people to train at affiliates.


To me, however, both of these have huge downsides, not to mention make me suspicious of the motives behind them. First, keeping information contained in general seems to be a dead end when taking the internet's capacity to share information into account. And secondly, if a person's first exposure to CrossFit is in an affiliate, there is a ton of missed opportunity for self-teaching and experimentation. Plus trying to actively steer the ship to add value to affiliates has a side effect of taking value away from a group that I believe is the true foundation of CrossFit: the solo crowd.


The fact that a random dude like Mel can build out a gym in his garage(!), coach himself on cleans and gymnastics(!!), and sustain his fitness for 15 years(!!!) is just as impressive as 15,000 small businesses being opened.


If the 2019 direction isn't going to happen again, I would love to shift the focus to random dudes in their garage, or The Shed 'O Pain, or Owen from my gym doing CrossFit in MSU's weight room, or Mike on the main site who teaches CrossFit principles in school, or a group of friends hanging rings from trees and filling soccer balls with sand. Extend the Affiliate Partner Network discounts to the Over 50 Crowd or the 10 people who comment on main site the most. Share portions of the Town Halls, Playbook, and Roundtables so the lone rangers can have some insight into the big picture. Record the best coaches running classes in their affiliate.


CrossFit coaches sit in unique possession of an elegant solution to the world's most vexing problem. What that really means is we are spoiled silly. It's really hard to screw this up, and trust me, I've tried! Every step CrossFit Home Office/HQ takes towards encouraging and empowering people to do CrossFit without having to hire a coach has a side effect of forcing CrossFit coaches and affiliates step their game up. That is how you add true value to affiliation.

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Carmen Dwyer
April 13th, 2022 at 2:32 am
Commented on: Lifting With Lupus

So inspiring Kelly! Thanks for sharing and keep on keeping on.

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Christian Simpson
April 13th, 2022 at 2:17 am
Commented on: 220413

Stimulus seems to read to me:

15/21/12/21/9/21 HSPU/situps then

15/21/12/21/9/21 dips/situps then

15/21/12/21/9/21 pushups/situps.


Hopefully Coach Chris will clarify

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Jason Williams
April 13th, 2022 at 1:16 am
Commented on: Workout Tips

Do you complete each 3 sets of Exercise before moving to the next or 12 12 12 of each

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Parker Bondi
April 13th, 2022 at 12:53 am
Commented on: 220413

Hey Everyone!


This one will be fun!


Does it go:

15 SHSPU

21 situps

12 SHSPU

21 situps

9 SHSPU

21 situps

15 S Ring dips

...


Ending with 21 situps?

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