August 20, 2005
10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up
Post time to comments.
CrossFit Portland Crew
Posted by lauren at August 20, 2005 7:41 PM
I'm not sure how many more pullups my back can take....I guess we shall find out
good chance to work on my HSPU
I like pull ups! I like handstand push ups! I like pull ups! I like handstand push ups! I like the way this is going to suck.
Just wanted to know if there was a sub for hspu.Like shoulder press or some thing.
This actually looks pretty fun (well, the other one's did too, but they played on the old "it doesn't have to be fun to be fun" idea. This one really DOES look fun though). I'm interested to see if my HSPU's have gotten stronger...
RCS, I am not 100% sure of a sub, but if I had to guess I would say military press. I would try and do half or even quarter HSPU though instead, rather than a shoulder press.
I've found a good sub is to put your feet or knees up as high as you can on something, and get into the best HSPU position you can. Picnic tables work well. I imagine hooking your feet on a bar four or five feet high would work well, too, if you can find one at a playground or somewhere like that. If you do it right, you can largely control how much weight goes on your hands.
amullican, Coach and Lauren posted a strip of someone (Lani I think) doing HSPU's with her feet hooked over a parallel bar not too long ago (as the pic for the WOD). It explained just what you're saying. I'll look for the link and get back.
hspu's were not full ROM.
pullups were on rings and were a mixture of strict and kipping.
I think the clip RossB was talking can be found in the archives for May 9, 2005. The video link shows a self-assisted HSPU.
About halfway through the set of 16 pullups it became a mix of regular pullups and jumping pullups with a negative. Did every rep though and kept rests pretty short.
Whew! All of the HSPU were on parallettes (had to stop halfway to tape the handles, though)
Pullups were straight until I hit 14, then broken and mixed up after that.
18:24 total time.
Reciprocal pyramids = no rest for the wicked.
Am I the only one who looks like he's been through 12 rounds with Ali after a HSPU workout, though? Wife is going to be ticked.
don't know my times because I have to get my watch sent to me from the US. But I did like this one. My HSPU are getting much better.
Hooked ankles over a low pull-up bar for HSPU's. After 8 pullups started mixing in jumps.
31:09, broken pronated chins and a few broken hspu's
reduced effort this cycle although it turned out to be a reduction in speed and not so much in volume or intensity. Not much of a break even when you are trying!
have never attempted the HSPU so did the self-assisted handstand as in the video. Not difficult at all, so next time I'll try it using a wall for support.
Again, pull-ups were what really slowed me down. Almost all of them singles and negatives.
The last 3 rounds of pull-ups killed my time.
hspu's were not full rom. pu's were good. most sets broken.
look at all the sun on those guys' faces - who says its always raining in Rip City?
As rx'd. Not yet full rom on hspu
After 12 all pullups in broken sets
did tabata double unders again
1st rd 8-4-10-6-2-4-3-8=45
2nd rd 9-9-5-6-4-8-5-6=52
getting better at double unders..
hspu's all 1/2rom unbroken feet assisted w/wall
pullups broken at 8-8 9-9 10-10
After the first set of nice nose-to-floor HSPUs, they became more of a 'fall to floor from handstand position,' so I started hooking the feet on a bar for an assist. Took just under 20 min. Last few pullup sets were disasters, though Norma was kind enough to come over and goad me into finishing my sets. Pukie is winking at me. VERY MUCH looking forward to a rest day.
Team Ruthless Training from Va.
All did HSPU's against a wall(back against wall)
Rest as RX'd
cfwu x3 w/ reduced pulls
WOD: 14:59 w/ assisted HSPU on the paralettes. i decided to assist by propping my feet on a 4ft fence so as to work the full ROM (head below hands) and to work the concentric portion, which both get a bit neglected w/ the negatives i do from the ground. the first 5 rounds of pullups were deadhang, then i switched to kipping w/ assorted grips.
heading to the pool later to try one of the workouts from this month's CFJ and then some bar muscleup work later tonight.
A beginner question: Are you suppose to be able to do HSPU without leaning on a wall or anything else?
all sets of hspu's done as negatives
there was no way i was able to do even one full range of movement today
this has felt like one of the hardest 3 days i have done since starting crossfit!!
35 mins form on hspus actually seemed to get better as it went on
Worm, eventually, that is the goal.
David, I'm with you on that one this is a tough 3 days. I just hope I get to do this today, I have a cookout after work.
21:14, with HSPU at about 1/2 to 1/3 depth
19:00 of my own private purgatory.
hspu's broken early, broken often. best ones were probably 60-70% rom (getting better).
pullups broken at round of 10, last 15 were jumping singles. rest day!
when i hit 14 the pullups turned into kipping pull ups
all HSPU were done well
Erik did perfect form on every rep, didn't count anything that wasn't full range HSPU (not an issue for his pullups; he's a machine on those, no broken sets).
I, on the other hand, counted anything that even remotely resembled the motion . . . half-range, negatives ("collaps from the handstand position", as the poster above so eloquently put it.) Pullups a bit better, but still very broken after 10 reps.
Since my last WOD was on wednesday I started today with a warm-up of weighted(10#) tabata squats. Rested 5 min. followed by today's WOD.
I'm too old for this shit! 43 min
9:43 unbroken hspu's
broken pu's at 16, 18, 20
While my hamstring is recovering it's good to do something that doesn't require my legs.
Will get a chance to do this one on Monday, looks like good fun. Congrats to CrossFit Portland on their gran on their grand opening.
WOW! I had a great day!
Today was the first gathering of CROSSFIT PHILLY! Along with some FGB, a picnic, getting my first Muscle-Up, and a few wicked games of Hooverball, I had the pleasure of meeting some great people from the Philadelphia area.
Thank-you to everyone who helped organize, get T-shirts, brought food and showed up for the fun!
and thank-you Crossfit for giving us the reason to get together!
15:30 --- but used shoulder press instead of hspu's (20/30#) and lots of assist on pull-ups. Aspiring to hspu's some day...
HSPU at power Rack with legs over Bungees for assist Broke into 3's & 2's
Pull ups broke at 10 Grinding them out as usual.
Rest day here I come!
I suck at HSPU's. At least we gave the legs a brake!
That should have been "break", not "brake"..............my blood sugar must be low!
Steve HB, glad we could help you out in the dirt.
as for the wod, 25 min...granted it was with beginner's hspu and broken pulls, but a guy's gotta start somewhere, and i finally did a wod in under 30! ^_^
around 15 minutes. I forgot to stop my watch after the workout. THis looked a whole lot easier than it was. All pull up sets broken by the time 12 came around. Sets of 6, 3 , 2 one time I only could get 1.
Finished with 20 minutes on a stationary bike.
1 min at level 2
2 mins at level 4
4 mins at level 6
6 mins at level 8
5 mins at level 10
2 mins cool down
did one of the swim benchmarks from this months Journal post-WOD...a 5 round, yards version of B3 in ~18:55. that being said, all CrossFit swimmers check out the Workout of the Day section of the Message Board!
I don't have the balance to do an actual hand stand so I had to use the squat bar for balance.
PUs broken like an 8-track after 10
Day two of pre-PFT scale-down
10 Handstand pushups/ 2 pull-ups
8 Handstand pushups/ 6 pull-ups
6 Handstand pushups/ 10 pull-ups
4 Handstand pushups/ 14 pull-ups
2 Handstand pushups/ 18 pull-ups
Not scaled down, but w/ knees on bench for modified HSPUs & kipping pull-ups,
plus a couple handstand holds against the wall at the end for practice.
good thing my computer takes dictation, can someone tell me what to do about eating? I can't get my hand to my mouth. I guess I'll just spill it on the floor and eat with the cats.
6 sets of 3, 350lbs
Immediately after, did todays WOD
roughly 30:00 minutes,
No effort was made to go fast, instead worked on kicking up into a handstand, and ROM while doing HSPU.
If you dont have the proper form, you have nothing!! No point in going fast.
Pre workout weight 255lbs
ALl HSPUs were partials to a 2.5 inch pad on the floor, last 3 or 4 sets of pullups broken.
Nose to the floor.
A Smith machine works great as an adjustable spotter for HSPU's. hook your heel to get full ROM and help you "out of the hole"
15:03. Still need to work on my handstand push-ups. . .not perfect that's for sure. Almost got a muscle up today. . .first time trying them. . .maybe in a week or two!
26:56 w/ heels against wall for hspu. 15 min elliptical warm up 14/14. last couple sets of pull ups killed time.
Team Ruthless Two
Trevor (9 years old) 7:59:28
Pull-ups done on rings. Great workout.
Today at brand-x i had the class do a workout that I made called "my pet helen"
This workout is
3 rounds of
400m suitcase carry ( 1 handed carry)
21 kettlebell swings (every drop 5 rep penalty)
12 wieghted pullups (every drop 5 rep penalty)
my time 29:27
Connor: Nice workout. What sort of weights were people using?
I remembered this one wrong...
did: Pullups 1,2,3,4...11,12,13 from 6th round some jumping/negatives and from 10th all negatives(in the 13th round I wasn't lowering myself anymore, just dropping)
HSPU 15,14,...6,5,4 legs eleveted about 1,3m high
First set of HSPU's unbroken...after that the
residual effect of Ring dips yesterday and
"Murph" the day before kicked in.
Most reps done back to wall,good vertical form.
Mixed in some facing wall with some angle when
I felt really smoked. Mostly singles toward the
Correct Form on all
After 14 pulls, had to break sets down to 5 per
big dawgs used 50# women used 35#
25:15 as RXed. Pullups slowed me down as usual.
All HSPU assisted, first few pullups were deadhang, then many kipping, then many jumping and assisted.
RossB, Zach, etc, thanks for the video link. That's exactly what I was talking about. My wife suggested I use the underside of our deck stairs to hook my feet on, which worked great! It's nice because you can pick which height you want (and easily try different heights).
33:16 legs against wall for hspu. I'm shocked that others are < than 20 minutes!
HSPU's were done assisted.
Pull-ups broken too.
Good workout, and as Bruce Buffer will say shortly "Now it's time to begin the Ultimate Fighting Championship!"
-Let's Get it On! - Big John
24:00 tough week of wod's
Kayak-Alki to Bainbridge Race Time:1.32.:24
Did handstand pushups against wall, but only about 1/4 ROM. First 4 sets pullups strict, then rest of sets with toes on bench.
Did pushups with feet elevated on three stairs; pullups done with toes on bench and then last couple sets jumping.
13:44. All HSPUs assisted via bar racked on the squat cage. All pullups on my own with an ever improving kip. Feeling pretty wrecked from prior days' wods. I may have been off on my counts in today's wod and missed one round. Very ready for a rest day!
only partial ROM on HSPUs
partial HSPU, for the first few rounds (about top of head to ground). The rest were negatives.
Recruited two more guys to try it with me.
B.C. 17:30, all negative HSPU, mostly jumping pull ups
J.R. 15:45, incline pushups, a lot of jumping pull ups after the halfway point.
All HSPU's done, but only 1/3 ROM
Only 72 PU's done; lt. shoulder hurtin'
This is depressing for someone who cannot to a handstand and can't do more than 3 consecutive pull-ups. Mid workout ended up practicing handstand back against a wall.
Subbed 40kg (20kg in each hand) db shoulder press for the HSPUs.
All pullups were deadhang, but very broken.
~25 minutes, need to work on my shoulders some more
cfwu X 3
WOD 13:45 (pu's broken at 16, 18, 20)
3 sets of yesterdays workout since I screwed it up - 11:45
cfwu X 3
just doing the math now and I did 690 pullups this week. I'm glad I do this stuff voluntarily or else that would king of suck.
Yippy...... could do this on e with both arms, all be it highly modified.
I sub'd in Machine Shoulder Press (i know its not crossfit but im rehabing a shoulder) for HSPU and body rows using rings and with feet elevated for Pull ups
Total time 21:15,
wanted to go under twenty, but just happy my shoulder lasted the distance. All body row set broken up into 3,4 and 5's
I had to do negative/jump pull-ups on some of the last sets of pull-ups.
Quite possibly the slowest time ever!
Probably took me 5 minutes to kick up and maintain a hand stand for the final HSPU. Haha.
10:30 normal push ups. 16-20 pulls got any way I could, rest were all me.....
Did the HSPU assist technique illustrated on 5/9. Longer PU sets were assisted and often broken.
This was hard graft!!
HSPU against wall Sets broken and not full ROM
Pull ups Broken after 6. Last two sets all with jumps
35 Double under and 200m sprint X5
Managed it in 29:12
Only pull ups were broken. Used a wall to balance for handstand push ups.
HSPU- Forehead to floor, against the wall.
Pull-ups started being broken at the 12 pull-up mark. Got a good work out though. Actually used the "kipping" method too. (Thanks for the help on that guys.) Need to work on hand stand ,but useing the wall to keep it real till then.
Forehead to floor HSPUs, strict funky pull-ups (grabbing each side of a weird door molding--felt razor sharp, hurt a lot).
Abraham Lincoln Crossfit
Joe to post later
HSPU unbroken but not quite halfway on the range of motion, four inches or so.
hspu broken down to 4
pullups unbroken to 10, then took what I could get.
tired and pressed for time so subbed
2-6-10-14-20 pullups (strict)
about 16 min
Had to do this today instead of yesterday, had a seven hour round-trip convoy in full gear for yesterday's "workout." Did it in 14:26, pullups broken after 12, all HSPU unbroken.
Hey Norma, that's some great time!!
46 minutes, pull-ups slowed me down. HSPU's done with bar in power cage holding legs full ROM. Norma, amazing time you must really have Kipping down.
18:00 As Rx'ed
5 min rest Then did yesterday's WO in 17:05
Subbed reg dips for ring dips.
HSPU's (first time) on floor back to wall for balance, broken until 6
PU's unbroken until 14
20 min stairclimber w/u and xfit w/u x 2 without armwrk
self assisted hspu's
self assisted hspu's
I had to do this WOD a day late due to other commitiments yesterday. Modified the WOD by doing assisted HSPU and many assisted pull-ups/chin-ups. First four sets of assisted HSPU's were broken. On pull-ups, everything greater than the 6 rep set was broken and assisted. My assisted HSPU's were definately not up to the standard of the video, but I am psyched to learn this technique so that I can begin progressing toward regular HSPU's.
Broken sets, hspu were not done with rom.
It is remarkable at the strengths gained by this program. We have noted so many gaines such as incresed overall strength and silly like endurance. Leo and I would like to send out a little bit of love to the whole crossfit community and just say thanks for the all the valuable information this community has given us. Keep up the great work coach and the crossfit community. Keep the good times rollin'.
Paresh: 16:11 (dainty)
Leo: 14:30 (he cheats)
HSPUs done first against a wall (close to vertical as I could get) for sets 10, 9, 8. Then they were done with my feet on my computer desk. Pull-ups mostly kipped, some deadhang, some jumping.
Last 1 1/2 rounds were jumping pullups.
Handstands against wall
HSPUs on floor, against wall: average distance traveled ~50%
All pull-ups on rings.
Handstands all partial - most sets broken - stomach to wall.
Pullups a combination of strict (first half of rounds) and kipping.
did this a day later than normal due to _underrecovery_
Approx 20 minutes, didn't start my watch on time.
HSPU ROM steadily decreased, though it recovered a bit towards the end (all the extra rest time while I struggled through the pullups). Cool part was the guy next to me mentioning that watching me do pullups reminded him of when he was a SEAL in the 60's -- hoorah!
warm-up: cfwux3 (subbed push-ups for pull-ups because of pull-up heavy workout)
workout time 18 minutes, form for hspu improved as repititions got lower, last three sets of pull-ups broken, 2 mile jog to cool down
but - misread the pullups and did 10/1 to 1/10
20:03 - HSPU's were full-range to forehead using the "self-assist" method in the video. (I used a bar that was about chest high.)
I subbed in muscle ups for pull ups and did it as Rxd in 17:10...Good workout.
Still not touching my forehead on the HSPUs - I admit it. Strong on PUs. A few days late on this one.
gave myself a fat lip kipping...
bw 210, age 45
Handstand pushups done against the wall. Total time of 16:01.
All as required.
as RX'd =23:24
all sets unbroken until the 18 pullups 9,9 and 20 was 10,10. hspu's were all unbroken, need to work on a deeper ROM than head to floor with hands on floor.
Was gone on vacation trying to catch up
9:05 was smokin till the last two sets. Last set took alomst 2min HSPU unbroken forehead to floor hands on floor feet against wall for ballance only. Pullups unbroken until set with 16 reps, last set broken in 5 places. Went full out did not "manage" at all
22:00. Head not all the way to floor yet but making progress. Only last set of pull ups broken. Did 5 sets of 10 pull ups after, 2 second pause at bottom, no kip.
Rick no showed again this morning so tried to workout after work... felt weak...
had my wife try to catch my legs as I kicked up- she caught them once, after maybe 4 times where I ended falling back onto my feet. I held it for about 10 seconds, then did 1 hspu- tried for another- failure. Then tried again but she couldn't catch 'cause... I was too unstable 'cause I was too weak maybe? And then she moved to the side to make it easier and we tried that but I kept ending up somersaulting.
Did headstands on the wall for a while. Did like 5 pullups... Sucked. 2 weak w/outs in a row. Need to get it together.
Harkonnendog, for the record HSPU's as prescribed are using a wall for balance. Not sure but it looks like you were tring for free-standing ones. An awesome goal but not in the context of these WOD's. HSPUs are hard enough as is!
Anyways, nice effort.
HSPU broken all over the place.....did them against the wall for balance, but they "sucked" more than usual.
Pullups unbroken until rounds 16,18,20.
Got this after "Michael"
19:18 as Rx-ed
All HSPU to 1" pad
Have been laying off the WOD due to pulled hammy. And this WOD is out due to my inadequacies on the HSPU and the pull up. Just posting this here so I have a record of it.
Lynne, BW 240. 240# BP reps: Pullups
Last time: 14,10,8,7,5:4,3,2,2,2.
Improvements since the last one in all categories, felt awful on the pullups, have done more for single sets, but it was not happening on this day with Lynne.
Thanx Kempie. I'll keep that in mind for next time:)