December 25, 2012
21-15-9 reps of:
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"Developing the Handstand" with Sean Lind and Jeff Tucker, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Vienna - video [wmv] [mov] [HD mov]
Posted by Pukie at December 25, 2012 5:00 PM
MERRY CHRISTMAS CROSSFIT BROTHERS AND SISTERS.
Merry Christmas and a happy new year to all !
Just got gymnastic rings for Christmas so might give it a go later tonight
Merry Christmas and happy new year everyone. Getting nanos from Santa so you better believe iam going to be breaking them in tommorow.
Love seeing CFBF on the page! Merry Christmas!
As I've done each year since I first sat down at the CrossFit table I offer this gift from Trans-Siberian Orchestra and "An Olde City Bar"
If you want to arrange it
This world you can change it
If we could just make
This whole Christmas thing
By helping a neighbor
Or even a stranger.
To know who needs help
You need only just
Heartfelt thanks for my place here at the CrossFit table. You will never know how many gifts each one of you has given to me. May your blessings be ever on the way.
So Obliviously i will not be going to the gym tomorrow.and i am not blessed with gymnastic rims in my wife and mine one bedroom apt. anyway what would be a good substitute for ring dips ? that i could perform at home.
Merry Christmas everyone!
Special thanks to all the military men and women currently deployed who cannot be with their families. We appreciate all of you for us.
Go eat sugar.
Thanks for the support as I spend Christmas in Afghanistan. I will give the workout a go, never done handstand pushups before. And we do not have rings where I am at so I wonder if it is 3 dips to one or so. To everyone, may your lives prosper and the endeavors you all embark upon.
Pat, you're a class act. Merry Christmas, especially to those who serve and protect. God bless.
when I can't make it to the gym I will use two chairs and place each hand on the seat to do dips. I usually do 2 or three chair dips for every 1 ring dip. Hope this helps.
Pat @ #8 . . . Our Army Ranger Sgt. son was in AFG last Christmas but by God's grace is home with us this Christmas! . . . We know what it's like so we echo Pat's thanks & add our prayers for all those who are away from family protecting our freedoms . . .
Indeed, a Very Merry Christmas, or the holiday of your choice wished to those who are away serving this beautiful country of ours. The same goes to all the CF'rs in the community, so glad to be a part of something so positive.
merry christmas team crossfit
Wrist is killing me so used a variety of abmats, bricks and a bumper to take the stress of my wrist a bit during HSPU - needless to say it took forever.
Did push ups before ring dips (my mistake)
If I had any muscle, that just killed it!
Merry Christmas all.
triceps on fire!
hspu, still my nightmare!!
Merry christmas from Afghanistan!
Merry Christmas to all!
Did as prescribed
Merry Christmas to all with Special Wishes to those who serve past, present, & future.
MERRY CHRISTMAS EVERYONE!
I love the pictures (especially the front-squatting Elf-on-the-Shelf)!
Perfect to do a hero WOD to remeber all of our service men and women on this blessed day. Love and Christmas peace to all!
Don't eat TOO many candy canes. :D
3 sets total or nine? Thanks and Merry Christmas!
21 reps of each exercise, 15 reps of each exercise, 9 reps of each exercise - for time. A little bit more clear?
15:35 last time.
6:32 perfect form on hs pushups and regular pushups. Had to sub bench dips for rings since the gym is closed today
Scaled HSPU (knees on box)
Dips on bars as nowhere to hang rings.
Bar dips instead of ring dips
I don't have any triceps anymore
16:30. Push ups have never felt so horrible! Thanks for exposing more weakness pukie!
Only fitting that we do a hero workout(JT) on Christmas. May we not forget those who have sacrificed in order for us to have our freedoms. May we never let those freedoms be taken away.
Protect the Constitution.
Stay Strong Stay Safe
Merry Christmas to everyone :)
Scaled dips with V-ups
Happy Birthday, Jesus...the true meaning of Christmas!
13:59 as rx'd
Sub table dips. 13:24. Hspu hell.
10:15 as rx'd. Thermostat on the wall kept getting in the way of the kips
Merry Christmas to all the men and women fighting for our freedom. God bless you all. Remember its His birthday but we get the gift.
Not really J.T., but a vague variation:
21, 15, 9; squats, hspu, pullups
March 12, 2012 was the last J.T. Happy Holidays.
Strict form (no kip) on hspu and ring dips. Not close to my JT PR, but glad to get a workout in today before resuming overeating.
Merry Christmas to all!
Merry very Christmas warriors!
Looks easy...but humbling workout.
Tough times with HSPU even with abmat (not full ROM)
18:14. Two black band hspu,stay. One grey band ring dip, stay.
13:35 (PR), with feet on Smith machine bar for hspu
PR's are few and far between these days. Nice to get one on Christmas.
Nice job mas. Merry Christmas everyone!
13:35 (PR), with feet on Smith machine bar for hspu.
Merry Christmas everyone.
5:58 subbed ring dips to regular dips, and for the last 6 reps of hspus had to do divers.
Thanks MDMelissa! Crystal.
did pike handstand push-ups and did bar dips (had no rings)
For Christmas Day, I subbed the 12 days of Christmas workout, following the 12 days of Christmas song. All lifts at 95#:
2 push press
3 front squat
4 hang power clean
6 box jump (22")
7 pull up
8 push up
9 sit up
11 kb swing (44#)
12 1x500m row
25:48. Not a super hard workout, but a long one to help make up for too much eating. Merry Christmas to all, esp. to our deployed Soldiers, Sailors, Airmen and Marines.
light red band on ring dips
1 pad on HSPUs
brutal on my upper body!
Got a membership to a box from my wife for Christmas. Super excited. Can't wait to start. Have been doing crossfit on my own for year at a normal gym. Looked like the crazy guy. Not the same. 47 years old in good shape can't wait to punish myself and get in great shape. Merry Christmas
@Jim R. Comment #50,
Doing your workout later. Great idea, looks fun.
5:50 rx one of my favorit wods
Ran 1 mile: 7:50
Grace: 3:40 rxd
Worst time on a wod thus far. Definitely need to work on upper body endurance and strength.
4.5 mile run @ 8:45/mile
So much room for improvement!
Time held for obvious reasons...
Don't like posting this time after a 3:53, but here goes.
10 HSPU's then had to sub 135# Shoulder press
all else as Rx'd
Merry Christmas fellow CrossFitters.
10:00 w/ hand-release pushups. Merry Christmas everyone.
17.05 with bar dip
Wife did this WOD too:
Bench handstand push ups
Lady push ups
HSSP killed me. Widened the hands and did ok on the first set but shoulders were fried from there on out.
Into 2nd rd(at #7) of HSPU had to switch to toes on a high bar for remainder of workout, arms fried
handstand push-ups = 21, 15, 9
dips = 63, 45, 27
push-ups = 21, 15, 9
9607 = 10:54
9808 = 11:00
First month of cross fit.
age 23 bw 170
scaled to 15-10-5 reps. Definitely not a good showing today. I need to get back into the swing of things. Kipping handstand pushups and ring dips
Did bar dips instead of ring dips
21-15-9 reps of:
Subbed bench dips for ring dips (at 3:1)
Completed in 8:23, and the HSPU were NO fun after 12 days of Christmas from yesterday.
does anyone else feel like their head is going to explode during HSPU's? m/32/77"/240lb
17:20 PR (last time 19:26 PR)
Kipping HSPUs from round 2 made all the difference, all reps head to floor. Strict ringdips, toes in front, turn out on top, push-ups games standard (release hands). Best J.T. effort (shortest time and best form) ever.
No rings.. did a wide grip dip
subbed box/piked position for HSPU
Feet on a 24" box for the hspu.
2012-12-26: 15rndsX3's@15:08. Reg dips, Hard.
2011-04-07: 10:59. Reg dips. (2:22,4:57,3:40)
2010-05-22: 12:45. Reg dips.
2009-08-02: 20:44. Reg dips.
5 rounds for time of:
9 hspu (knees on an 18" box)
9 bar dips
As rx'd 13:11. HSpU were tough the last two rounds.
ring dips killed me lol
embrace the suck
11:09, with feet on Smith machine bar for hspu, and 30# assisted bar dips.
10:12(m) used band at my hips for ring dips so i could practice kipping. did all kipping hspu but surely not "games" worthy (wasnt able to lock out every time) but still proud since i have never done this many at once!
11:09, smith bar @45 degrees assisted HSPU, wide bar dips.
a day late... (12-26)
Wishing all a safe and prosperous New YEAR...
shoulders died on the handstand push-ups
3 mile run
95# Hang Cleans
K's to E's
18:05 as rx'd
Way off pr from 2010, but ROM is probably better. Still, maybe yesterday's feast and all it entailed took it's toll.
Slow time, but every rep was deep deep deep!
105# push press for HSPU
New PR = 8.52.
HSPU we frog kick up this time, first rnd were 14-4-3. Rnd splits were: 2.54, 3.40, 2.18
Comment #238 - Posted by: Matt A at April 11, 2011 5:13 AM
21-15-9 reps of:
Handstand push-ups- head to floor, had to kick up on last rep most time, really felt after 1st rnd.
Ring dips- went fine
Push-ups- wow felt these after dips.
HSPU- 1.49. RD-0.56. PU- 0.34
HSPU-4.02. RD- 0.45, PU- 0.44
HSPU-3.47. RD-0.24, PU-0.12
TOTAL TIME = 13.17 at 57%,
cal = 162
Delta HR = 139-99=40.
24:03. Hspu absolutly killed my time. I have to learn the kip.
12:16 HSPU on box for sets of 15 and 9
12:16 HSPU on box for 15 and 9
strict on HSPU
Hspus were shallow.
First Crossfit WO
Had to kip HSPU and they slowed me down a lot.
To comment #8
For ring dips in a small apt. i use a door jam pull up bar and hang tie down straps off of it. I don't even have rings yet lol. I've just been using the straps for now.
Hope that helps,
felt slow but that addaption between the ears kept me going
10:34 on balcony gym during blizzard. Good way to keep warm.
12:18 rx'd at home 5/24/10
13:27 rx'd at home 3/15/09
13:35 rx'd using home swing set 10/7/07
17:39 rx'd 6/21/07
19:45 rx'd 10/12/06
17:21 w/ 2 bar dips for ea ring dip 3/8/06
20:56 w/ 2 bar dips for ea ring dip 2/3/06
12:57 w/ only 1 bar dip per ring dip 7/6/05
.7mi run wu 4:52. 3 mi run w/ wife after.
Finally got around to do this WOD,
Shoulder press 5x5 85#
then WOD ... sub'ed Db press (25# each) and bar dips.
alt reps to 15-9-6
Still struggling back.
Subbed Pullups for dips after ripped chest/shoulder
Hspu heels on wall last time feet on ladder
10:30 last time
Ran 11:47 1.5 mile on tm pr before
Scaled almost beyond recognition
21-15-9 reps of:
Inclined ring push ups on rings
Box dips with feet up
Shoulders were sore from yesterdays WOD... what a lovely way to stretch em out!
33 yom, 190 lbs
11:49 (pr) as rx'd
last 9 HSPU not full ROM
JT as rx:
15:15 (-0:37m + switched to comp HSPU)
JT as rx:
15:15 (-0:37 + switched to comp HSPU)
Did some HSPUs, squats in hotel room. Koln.
~12', no kip
~13', as rx'd
good form on HSPUs...head to ground
May 25, 2010 4:40 PM
12:27. Hands on parolletts with 2 1/2" deficit for hspu. Hands on 12# hex dumbells for pushups.
12:03 sub'd bar dips for rings, scaled hspu w/ab mat
9:20 as rx'd (4 minute PR!!!)
CFWU-2. PU & 8 dips 1st. PU & 10 KB swings 2nd. Superman. Extended DU work.
HSPU ROM not the greatest. These were really tough. Good job pushing though. Kipping on ring dips helped. Did on back of power tower. Pushups little better. Did w/hands & arms rotated out like feet in squat & DL. Maybe should've focused on this more on HSPU.
8/2/09: 13:51 Rx'd
3/15/09: 20:24 & HSPU reps 6-10 on 2nd round on decline bench.
22:02. 25 full range of motion HSPU, 20 to Abmat. Concentrate on keeping butt/core tight
21-15-9 reps of:
95 lb. Strict Press (subbed for HSPU)
Bar dips (subbed for Ring dips)
HSPU w/ hands on 10# bumpers, top of head to ground
did this 15 minutes after the previous WOD, which was done 15 minutes after Michael. It was a trip's kinda day.
hspu with toes on smith machine
Did this yesterday
kipped a few HSPU's and most if not all dips
CFWUx3 (no dips)