January 25, 2013

Friday 130125

For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.

Michele Letendre 4:37, Dan Bailey 4:59. Post time to comments.

SeanEagen_MU_400.jpg

Enlarge image

Robby Dinero's first muscle-up, with CrossFit Buffalo owner David Rice.


"Post-Workout Team Challenge" with Neal Maddox - video [wmv] [mov] [HD mov]


WOD Demo with Dan Bailey - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Posted by Pukie at January 25, 2013 5:00 PM
Comments

Awesome job Robby you rocked that competition!

Comment #1 - Posted by: Lance at January 24, 2013 5:28 PM

How many times or minutes do you do double unders for

Comment #2 - Posted by: Mitch at January 24, 2013 5:35 PM

Love The Picture

Comment #3 - Posted by: MarkLee at January 24, 2013 5:43 PM

#2 you start w/20 du's at min 1 you do 20 du's at min 2 you do 20 du's ad continue this until you finish all 75 hspu's. the goal is to get them hspu's done as quick as possible

Comment #4 - Posted by: Brad at January 24, 2013 5:48 PM

That My friend is an OUTSTANDING beard!
Oh, and congratulations on the first muscle up.

Comment #5 - Posted by: Alex Lofgren at January 24, 2013 5:52 PM

loving it

Comment #6 - Posted by: Mel/39m/5'10"/175 at January 24, 2013 6:02 PM

no rope for double unders need an alternate if at all possible

Comment #7 - Posted by: john at January 24, 2013 6:04 PM

@#6 john - Do tuck jumps instead! Look under the FAQ section.

Comment #8 - Posted by: Ariel at January 24, 2013 6:10 PM

Congrats to Robby! Awesome. And what the picture doesn't tell is the awesome coaching job that Dave Rice did with some great tips to motivate Robby just that little extra to allow him to succeed. Love this sport and the folks we meet in it!

Comment #9 - Posted by: Hammerhead at January 24, 2013 6:11 PM

The guy got his first muscle up with those meat hooks it wouldn't take long.

Comment #10 - Posted by: Will at January 24, 2013 6:18 PM

What a great video with Neal! That's what it's all about.

-Boz

Comment #11 - Posted by: Adrian Bozman at January 24, 2013 6:26 PM

This is going to take me all afternoon. Oh well, let's get after it.

Comment #12 - Posted by: Pat Sherwood at January 24, 2013 6:31 PM

Hey guys I'm 16 and have been doing crossfit for just over a month. I was wondering if there are any tips or tricks to handstand push-ups just like pull-ups(kipping). I am not strong enough to support all my body weight so I was wondering if handstand push-ups are a pure strength thing you have to build over time or are there some ways to make it easier.
Thanks

Comment #13 - Posted by: Hooman Dadkho at January 24, 2013 6:32 PM

Going to have to scale this one, shoulder still not ready for this... But can't wait to try it RX

Comment #14 - Posted by: Benjamin L. Walters at January 24, 2013 6:42 PM

Epic beard dude, congrats on the muscle up!

I can barely do handstand push ups or double unders, this is gonna take a while...

Comment #15 - Posted by: Playoff Beard at January 24, 2013 6:49 PM

#11 try doing shoulder presses instead untill u get to the hspu's. There is a lot of strength involved in doing them but there is def a good amount of skill in them as well

Comment #16 - Posted by: BC at January 24, 2013 6:54 PM

Nothing describes Robby better than this photo. An amazing individual with an even better beard. For those ever in the Upstate New York area, check out his awesome facility Athletes Unleashed in Orchard Park, NY.

Comment #17 - Posted by: Zach at January 24, 2013 7:07 PM

So, if you're keeping score at home, there's really not a whole heck of a lot of stuff left we haven't done yet this month. This one looks like a lot of fun, a burner. I'm tempted to tell you NOT to watch Dan Bailey do it, though. Crazy fast. It's some kind of beyond crazy to think about how fast Michele Letendre must have been going.

We've done these movements already this month. This is one of the really cool parts about CrossFit--same movements, really different application. Every minute starts with 20 jump rope double-unders. The rope must pass under your feet twice on each jump. Can't do DU? Takes you 0:59 to do 20? Gotta sub or scale. Maybe 10 DU or 30 single-unders. The classic sub is tuck jumps, 1:1. Jump, clasp your hands around your knees, release your knees in time to land on your feet.

Handstand Push-ups (HSPU). The standard HSPU is kick up to a handstand with your heels against the wall. Scale by reducing ROM with abmat(s) under your head. You can scale further by doing this with your chest against the wall, hooking your toes on a bar on the squat rack, or planting your knees or your feet on a box and piking into the handstand. 75 or these is just a boatload. Think about scaling to 50.

How exactly does this one go? 0:00 do 20 DU. Drop your rope and do HSPU until 0:59. At 1:00 do 20 DU. Drop your rope and do HSPU until 1:59. Continue this pattern until you have completed 75 HSPU (or however many you've decided to do). This is a fast WOD; aim for scales and subs that gets you in under 12:00 or so. Don't get discouraged! These are skills that can be acquired with practice and perseverance. The best way to get by in the beginning is be willing to laugh at yourself!

And maybe NOT watch Dan do it. Phew. 3-2-1...Go.

Comment #18 - Posted by: bingo at January 24, 2013 7:19 PM

LOVE that picture! Congrats, Beard Guy!

Comment #19 - Posted by: AllisonNYC at January 24, 2013 7:27 PM

#11 - There is the easier handstand push-up that involves a kicking of the feet. See the WOD Demo from January 16, 2013 and you will see the technique.

Comment #20 - Posted by: NeroMaj at January 24, 2013 7:27 PM

#11 - Try scaling the movement by doing it with your feet elevated on a box. Try to keep your upper body as vertical as possible to produce the same range of motion as a real hspu, and not simply do push-ups with elevated feet. See example: http://www.youtube.com/watch?feature=player_embedded&v=8LNrVMoGUsw

To build strength in your arms, you can also do sets of handstand holds, if you can. Kick your feet up to a wall like you would do for a hspu, but just hold the position with arms locked out for 10, 20, 30 secs (or more) depending on how long you can hold. Then take a couple minutes of rest and repeat 2 or 3 times.

I wouldn't recommend you try kipping hspus if you are unable to do the strict version. It may make it easier to go up, but you still need strength to lower yourself safely.

Comment #21 - Posted by: P-A at January 24, 2013 7:58 PM

Love the beard guy!! W Gilpin can do 75 hspu unbroken!!

Comment #22 - Posted by: Jimmy at January 24, 2013 8:04 PM

@#11

There are a few ways to scale them. You can do pike push ups, or if you have access to a squat rack, you can put a 45# bar on the rack, do a handstand and curl your legs over the bar, where the bar is in the crease behind your knee. Both allow you to not have to support your entire weight with your upper body. Plus, the second one helps with the handstand technique.

Comment #23 - Posted by: Tim at January 24, 2013 8:05 PM

How do you feel dan Bailey?
Michele Lentendre WOOT!!!

Comment #24 - Posted by: Brendon Walsh at January 24, 2013 8:12 PM

Potential scales are:

1. Do the HSPU, then do the DU's after completing the HSPU's, 20 for every minute the original WOD takes. Not the most ideal, but for many this may be the only way to complete this WOD in a reasonable amount of time.
2. Scale down the HSPU. In my case, I would do 50, then do the DU's, 20x(minutes it takes to do the HSPU).
3. Also consider doing the HSPU's scaled (Such as knees on a box, legs on a smith machine bar, ect)

Comment #25 - Posted by: sdt at January 24, 2013 8:37 PM

Boz, Pat, Bingo and AllisonNYC all posting on the same day? This feels like old times! Where's Freddy C?

Comment #26 - Posted by: Playoff Beard at January 24, 2013 8:59 PM

M/41/5'10"/188
As Rx'd in 14:52.
That sucked! I did about the first 40 strict and kipped on the rest. I thought I would be able to do about 10 HSPU each minute. I was wrong.

Comment #27 - Posted by: E Rose at January 24, 2013 9:01 PM

Love that video of Neal. All about the team.

Comment #28 - Posted by: Jason Khalipa at January 24, 2013 9:22 PM

See the look on his face! That picture exemplifies what Buffalo and western NY is all about. Congrats man, and congrats Dave on an awesome box!

Comment #29 - Posted by: Warren H at January 24, 2013 9:37 PM

Wow, amazed at Dan Bailey's 30 strict HSPUs in that 1st set...

Comment #30 - Posted by: Bikey M/45/5'6"/155 at January 24, 2013 10:02 PM

4:20 Rx @ CrossFit Marrickville, Australia

Comment #31 - Posted by: Daniel Cook at January 25, 2013 12:51 AM

Great Picture, still working on my first MU, pictures like that keep me going for it!!!

Comment #32 - Posted by: joerg at January 25, 2013 1:09 AM

Fear the beard!!!

Comment #33 - Posted by: Josh Conner at January 25, 2013 1:33 AM

m/47/185

18:54

Comment #34 - Posted by: cosmo at January 25, 2013 1:43 AM

44/m/176cm/73kg

As rx'd

20:58

11:48 @ 50 HSPUs, after that point it became excruciatingly slow.

Good DU practice (420 reps), will feel that in my calves tomorrow.

Comment #35 - Posted by: Memuc at January 25, 2013 2:37 AM

M/40/111/6'3"
10.44
30 singles
Handstand push ups on 24" box

Comment #36 - Posted by: bretty72 at January 25, 2013 2:48 AM

Scaled -
50 HSPU. Strict.
60 Single unders on the minute.
10:40

Comment #37 - Posted by: ART/M/44/5'5"/148 at January 25, 2013 2:49 AM

First 10 HSPU - strict
Next 65 - Pike (toes on box)
No jumprope, so 20 boxjumps w/ 30" box.
Time - 11:24

Comment #38 - Posted by: D-squared at January 25, 2013 2:54 AM

14:50 rx

Congratulations Robby Dinero on your first muscle-up.

Comment #39 - Posted by: gb 45/m/71"/185# at January 25, 2013 3:05 AM

That was a very nice video with Neal Madox!
Way to go :)

Comment #40 - Posted by: Eskild at January 25, 2013 3:12 AM

m/44/5'6"/140

16:43

Comment #41 - Posted by: duane at January 25, 2013 3:30 AM

135/155/205/225/235
Last time: 185/205/215/225/245
I'll take that with being laid up last year with a broken leg

Comment #42 - Posted by: RussA at January 25, 2013 3:55 AM

Scaled to 10 DUs on the minute and 50 strict HSPU with an Abmat to reduce ROM:

11:46 (spot-on, Bingo)

Great WOD, epic beard.

Comment #43 - Posted by: Joe Northside m/34/70"/215 at January 25, 2013 4:32 AM

M/68"/177

8:21
Toes to wall HSPU
40 singles

Can't figure out my balance issue when doing heals to wall??

Comment #44 - Posted by: JB at January 25, 2013 4:55 AM

M/68"/177

8:21
75 Toes to wall HSPU strict
40 singles on the minute

Can't figure out my balance issue when doing heals to wall??

Comment #45 - Posted by: JB at January 25, 2013 4:56 AM

gnarly beard

Comment #46 - Posted by: jimmy at January 25, 2013 5:05 AM

17:33 facing wall on HSPU.

Comment #47 - Posted by: John at January 25, 2013 5:19 AM

M/32/5'9"/160

as rx'd

8:50

Mark

Comment #48 - Posted by: Mark at January 25, 2013 5:26 AM

m/42/5'8"/180

Trained alone and forgot my watch so I did the following.

HSPU sets of 6 or 7 until I got to 75, in between each set, I performed 50 SU with 4 or 5 DU's. Still practicing on the DU's. If I can get 4 or 5 in a row, I'm happy.

Comment #49 - Posted by: Mike A. at January 25, 2013 6:35 AM

M/5'11/183

scaled HSPU(45) to Pike off 27" box w/ 2 ab mats
DU as Rx'd
8:36

Comment #50 - Posted by: Alec at January 25, 2013 6:35 AM

M/5"11/183
Scaled HSPU(45) to Pike off 26" box w/ 2 ab mats
DU as RX'd
8:36

Comment #51 - Posted by: Alec at January 25, 2013 6:37 AM

13:56 as Rx'd.

Comment #52 - Posted by: Edwin 30/M/68"/170 at January 25, 2013 7:05 AM

Robby I was so thrilled when I saw this picture that I couldn't wipe the smile off of my face for an hour. Totally awesome and genuine guy. Hope to hit up your box for a WOD soon!

Comment #53 - Posted by: Josh M at January 25, 2013 7:09 AM

M/26/180/5'10"
21:44 Scaled 20 single unders + 10 double unders every minutes. Completed all 75 HSPU...slowly haha
Great workout for targeting two of my weaknesses. I scaled as I can only consistently do one DU after 2 singles. This is super motivating to master the DU and get stronger on HSPU!

Comment #54 - Posted by: Andre Crews at January 25, 2013 7:25 AM

It's a well established fact that a full grown beard can add up to 10% on your deadlift. Should we assume from this picture is there also substantial carryover to MU's?

Cool picture.

Comment #55 - Posted by: Ivan at January 25, 2013 7:31 AM

Everything from my lower back down is sore as hell.

So I worked on my handstand push ups in the garage gym. Did a total of 50 reps, broken up in various sets and actually got a PR of 7 in a row!

Never Quit!

Comment #56 - Posted by: Playoff Beard at January 25, 2013 7:54 AM

M/24/5'10"/171

13:45 (35 strict HSPU, the rest kipping)

Comment #57 - Posted by: T. Swihart at January 25, 2013 8:02 AM

Picture speaks a thousand words/feelings......Great Picture!!!! Keep pressing on!!

Comment #58 - Posted by: Daniel Smith at January 25, 2013 8:29 AM

M/40/5'11"/206

10 RFT of:
5 HSPU (knees on a 20" box).
10 double-uñeres

14:01

Comment #59 - Posted by: José-Luis Morales at January 25, 2013 8:40 AM

14:35
M/26/5'9/186
scaled double unders after 4 minutes to 40 regular. I wasnt successfull in completing 20 in a minute at that time.

Comment #60 - Posted by: Jason at January 25, 2013 8:47 AM

Subbed Blue Flame CrossFit, Pickens, SC WOD
For time:
25 Pullups, Pushups, WBS (20), Squats
50 Pullups, Pushups, WBS, Squats
75 Pullups, Pushups, WBS, Squats
32:28 = Brutal

Comment #61 - Posted by: SB at January 25, 2013 9:03 AM

11'45 as rx'd after doing 30 muscleups for time wod.
still far from the pros' fast times, but closer than yesterday
loved it, thanks CF

Comment #62 - Posted by: matteo/29/6'/200 at January 25, 2013 9:11 AM

12:43

HSPU strict and full ROM

Right at the end you realize that even if you're at 73 or 74 HSPU and a new minute rolls over, you've gotta pick up the rope again. I was at 74 at 12 minutes...

Comment #63 - Posted by: Bill M. m/48/5'3"/135 at January 25, 2013 9:12 AM

19:43 as RX'd
HSPU are hard for me

Comment #64 - Posted by: Edwards M/16/5'11/175 at January 25, 2013 9:12 AM

M/26/6'2"/225

4 Rounds
-(25m) Straight leg Bear crawl
-(20) Double-unders

12:36

Comment #65 - Posted by: Geno at January 25, 2013 9:17 AM

That is the face of pure joy.

Comment #66 - Posted by: Steve at January 25, 2013 9:23 AM

2013-01-25: 20rnds: 5HSPU's/40 singles@19:46.

Comment #67 - Posted by: gs at January 25, 2013 9:56 AM

f/30/5'5/128

as rx'd

6.34

Comment #68 - Posted by: Kristen, Bagram AFG at January 25, 2013 9:56 AM

That beard is fierce.

Comment #69 - Posted by: MikeD at January 25, 2013 10:03 AM

Subbed 75- 75lb pushpress for 75HSPUs and did 100 singles on the minute.

7:57

Comment #70 - Posted by: C-los at January 25, 2013 10:12 AM

10:43

With feet on a Smith machine bar for hspu.

Nice job Bill M.

Comment #71 - Posted by: Kevin C. (M/53/5'11"/175) at January 25, 2013 10:16 AM

Was Robbie the model for their logo? I don't know what i am impressed by more, the first muscle-up or the beard. I am now inspired, Mr. Dinero, thank you!

Comment #72 - Posted by: Jody at January 25, 2013 10:22 AM

Awesome pic. Even better beard. Represent western New York!

Comment #73 - Posted by: Jack at January 25, 2013 10:28 AM

M 42/192/6'0"
8.15
Used two ab mats for hspu.

Comment #74 - Posted by: Mike at January 25, 2013 10:40 AM

As rxd
13.54

Comment #75 - Posted by: Jonblaze at January 25, 2013 11:01 AM

12:58 rx'd. that was killer
after about 35 hspu's they started to get a bit shallow
finally can do most of the double under sets unbroken

Comment #76 - Posted by: Josh M/19/182lbs/5'6" at January 25, 2013 11:02 AM

Day 270
M/45/6'0"/195
As RX'd - 10:23
Smoked!

Comment #77 - Posted by: fargingbastige at January 25, 2013 11:15 AM

17:46

Very hard for me. I figured out I have to do DUs with my eyes closed.

Comment #78 - Posted by: Michael m/50/5'9"/175/MI Survivor at January 25, 2013 11:15 AM

M 28/148/5'7" Rx
13.00

The DU's killed the shoulders way more than I thought they would haha. Awesome workout!

Congrats on the first Muscle Up!!

Comment #79 - Posted by: Geoff at January 25, 2013 11:17 AM

this one was a little off for me

DU: had to do 60 singles instead of 20 double unders for each minute because i do not have the double under movement down yet.

HSPU: i used 3 ab mats for my depth when i started. my HSPU broke down completely with that at 5:00 into the workout so i had to pause my time and hurry to get a 45# bumper plate and use that plus the three mats to finish

HSPU with 3 ab mats only: 14-6-5-2-1= 28
HSPU with 3 ab mats + 45# bumper: 12-5-16-10-4= 47
Total: 75 as prescribed *not full range of motion*

Total time: 12:44

Comment #80 - Posted by: Trey at January 25, 2013 11:29 AM

11:47...This was a challenge. Double unders are not my friend. I did 40 singles instead.
m/37/190

Comment #81 - Posted by: Antoinne at January 25, 2013 11:40 AM

M/29/180
9:47 as RX'd
Very tough workout. Still trying to catch my breath.

Comment #82 - Posted by: AntFarm at January 25, 2013 11:51 AM

5:49 rxd

25 - 15+5 - 10+5 - 5+5 - 4+1

Comment #83 - Posted by: aermio m/34/5'7"/160 at January 25, 2013 12:34 PM

Had very little time to do this today.

Subbed 75 x KB push press @ 2x20kg KB.

Can only join 2 DU at the moment, so did 5 at top of minute.

6 mins.

Still horrid.

Comment #84 - Posted by: Ginge at January 25, 2013 12:36 PM

13:48 w/total of 260 DU's

Last 15 on bar-on-squat-rack self-assist!

Whoop!

Comment #85 - Posted by: james.patrick [M/50/66"/135] at January 25, 2013 12:37 PM

M/36/180/93

no way i could have done this without rubber bands! cant even do double unders so i did 60 regulars instead. that took about 30 seconds so i had to tweak it further.

i did
60-25-60-15-60-15-60-10-60-10 in 8:37

Comment #86 - Posted by: kenneth at January 25, 2013 12:45 PM

substituted pike pushups b/w 2 plyoboxes for more depth while standing on a 3rd and high knee jumps for double unders (my biz partner tossed out my jump rope; he said it was "crappy").
5:46

my shoulders/tris are noodles.

Comment #87 - Posted by: kcsportsdoc at January 25, 2013 12:47 PM

M/45/160
subbed 40 singles instead of DUs
followed the work out based on the video
did HSPU on a tumbling mat-key
13:39

Comment #88 - Posted by: mhollis at January 25, 2013 12:57 PM

Pls the name of the theme?? Awesome sound!! Any one knows it!!!?????

Comment #89 - Posted by: Chuck at January 25, 2013 12:59 PM

Pls the name of the theme?? Awesome sound!! Any one knows it!!!?????

Comment #90 - Posted by: Chuck at January 25, 2013 1:09 PM

Scaled both - HSPUs to mat and DUs to 10 eom. Time cap at 15:00. Did 80 DUs and 41 HSPUs. Both moves need work.

Comment #91 - Posted by: Mike (M/40/6'2"/191) at January 25, 2013 1:12 PM

m/42/155/5'7"
7:40
sit up pad
60 singles on the minute

Comment #92 - Posted by: richmondtx at January 25, 2013 1:30 PM

12:47
Kipping hspu after 35

Comment #93 - Posted by: mlt at January 25, 2013 1:49 PM

Okay, hspu's are one of my weakest lifts - striking the shoulder strength inbalance and reaction (not by choice, but surgery that is improving)

17:51 - 49 hspu(left arm kept giving out on the 50th), 10 tuck jumps scaled

Comment #94 - Posted by: Greg W. at January 25, 2013 1:58 PM

Modified as below. Time - 14:11.

Foot won't allow DUs, and I was struggling to come up with a sub. In the end, I settled on 10 kettlebell swings at 1.5p. It was a poor sub, as 10 swings takes me ~20 seconds (longer than 20 DUs) and swings use a lot more shoulder than DUs. So when I got to the top of minute 10, I called off the swings (at 100, it was turning into more of a kb swing wod). At that point I was at 59 HSPUs. It was still tough - last 5 HSPUs were all singles. Fun WOD - sometime, I'll try it with DUs.

Comment #95 - Posted by: Mel/39m/5'10"/175 at January 25, 2013 1:59 PM

F/51/5'6/120
75 hspu feet on 36 inch bench
Tuck jumps
9:55

Comment #96 - Posted by: D.S. at January 25, 2013 2:00 PM

M/23/5'11/165

3:51 Rx!

Comment #97 - Posted by: Joel L at January 25, 2013 2:09 PM

M/22/5'11"/183

11:38.1

singles on the rope; strict hspu

DUs would have taken the entire minute at least

Comment #98 - Posted by: Miles Forks at January 25, 2013 2:19 PM

#84 Chuck are you referring to the background music of Bailey's demo? That's DMX's CLASSIC "Up In Here" - a staple in every 30-something's playlist.

6:32 Rx'd.

Comment #99 - Posted by: JCT M 35 6'0" 196 at January 25, 2013 2:24 PM

M/29/143#

13:41 rx'd

Last round was for a single HSPU!

First minute 15 strict, then kipping from there.

Comment #100 - Posted by: Keen-NZ at January 25, 2013 2:27 PM

Here are some real person numbers for yuns who can't for the life of you do HSPU's and/or DU's.

I did 75 HSPU strict in 27 minutes. Yep, best I could do.
I didn't even attempt DU's until I was done. Ended up doing mostly Singles until I was bored. Still working on both.

I've been CF'ing for a while but that was my scaling.

Comment #101 - Posted by: Mike H. 170lbs/35yo at January 25, 2013 2:38 PM

M/22/5'9''/175

8:50 RX.

Grueling. Did twenty strict in the first minute unbroken and never strung more than four together after that. Such is WOD. A lot tougher than anticipated.

Comment #102 - Posted by: Marty at January 25, 2013 3:01 PM

M/36/5'4"/146lbs
As RX'd
4:36

Comment #103 - Posted by: Matt Burritt at January 25, 2013 3:04 PM

16:54 as Rx'd

Comment #104 - Posted by: Jetté 43/M/5'11"/175 at January 25, 2013 3:43 PM

Modified for my CoCr & Polymer Knee
For time:
20 Step-ups beginning of each minute
75 HSPU’s (toes on bar in squat stands highest notch 62”)
10:41
M/55/72"/210

Comment #105 - Posted by: Pete In Sun City at January 25, 2013 3:51 PM

M/37/5'11"/195lbs

15:55 as rx'd (strict HSPUs)

Comment #106 - Posted by: Casey Ray at January 25, 2013 3:51 PM

M/31/200/72

14:59

Have got to practice double unders.

Comment #107 - Posted by: SeanP at January 25, 2013 4:06 PM

subbed 50 thrusters unless otherwise noted

Jacob 6:58 (85/s)
Tam 5:45 (15/s) - 35 reps
Emma 6:36 (hspu)
Ryan 5:58 (hspu)
Abby 3:53 (45# push press)
Ricky 4:47 (35/s)
Lil Kim 4:58 (35/s)
Connor 5:36 (35/s)
Aaron 6:00 (15/s)
Murley 6:23 (45) - 75 reps
Aly 5:37 (45/s)
Amanda 7:44 (15/s)
Pudge 10:21 (35/s)
Mr. Wonsil 8:47 (55/s)
Alison 7:00 (45/s) - 75 reps
Evan 5:54 (15/s)
Bubs 7:46 (20# one arm/s)
Mrs. Pip 6:57 (35/s)
Joyce 7:58 (15/s)
Sydni 6:41 (45# push press)
Meghan 8:32 (45) - 75 reps
Amy 8:57 (35/s)
Mrs. Carey 6:50 (35/s)

Comment #108 - Posted by: BFCC at January 25, 2013 4:45 PM

Part A: Today's WOD - 10:23, 2 pads for HSPUs

Part B: Dead Lift 3-3-3-3-3 (200, 250, 280, 300, 310)


M/52/193lb

Comment #109 - Posted by: Mazz at January 25, 2013 4:59 PM

13:38 ! que lindooo

Comment #110 - Posted by: Agustin Depasquali at January 25, 2013 5:01 PM

38/m/175
Rx 9:30

Comment #111 - Posted by: ffkwill at January 25, 2013 5:08 PM

Got the first 30 in the first minute, unbroken.

7:23

Comment #112 - Posted by: Shane G 6'3"/200/29 at January 25, 2013 5:20 PM

23:33 of torture on this WOD. It exposed my #1 weakness. I'm not going to lie....they were all kipping and the ROM was terrible. I'm smoked.

Comment #113 - Posted by: Pat Sherwood at January 25, 2013 5:34 PM

Worked on shoulder flexibility with overhead presses and stretches.

Comment #114 - Posted by: Chuck B 54/5'11"/165 at January 25, 2013 6:06 PM

M/24/155

7:43
30 Strict
45 Kipping
40 Single Unders

Comment #115 - Posted by: Rj at January 25, 2013 6:08 PM

Strict HSPU's

58 HSPU's
12 rounds

Was down to 1 or 2 HSPU's per minute by then.

Comment #116 - Posted by: texinma (m/44/5'7/148) at January 25, 2013 6:09 PM

sub 200# mil press for handstand push-ups. 220/M/40/6' 22min 9 seconds 15 min warm up on elliptical jumping rope, oh yeah.

Comment #117 - Posted by: Noah at January 25, 2013 6:13 PM

M/53/153/1-1-06

Man, was that frustrating. Did chest to wall, one abmat, lowest scale ever for me. That wasn't the frustrating part though. I lost the ability to do a DU. Re-started the clock 3 times before I just gave up and scaled.

20 DU, as long as it took. The HSPU x10 until I reached 75.

13:01

I wish I'd done that before I wrote the Newbie Chronicles.

Comment #118 - Posted by: bingo at January 25, 2013 6:41 PM

8:50 RX

Comment #119 - Posted by: Heebs at January 25, 2013 6:54 PM

8:50 RX

Comment #120 - Posted by: Heebs at January 25, 2013 6:54 PM

8:51
Hotel Room
Subbed 15 airsquats for DUs

-Boz

Comment #121 - Posted by: Adrian Bozman at January 25, 2013 6:54 PM

F/27/5'5"/120

12:40
Kipping HSPU and 10 single-unders with a 3LB rope

Comment #122 - Posted by: Sisyphus at January 25, 2013 7:03 PM

As rx'd 13:39. First 20 HSPU not to bad, the last 55 broken into sets of 5 or 6 per minute.

Comment #123 - Posted by: Kurt M/39/185 at January 25, 2013 7:23 PM

10:44

40 single unders and pike push ups with feet up on box

Comment #124 - Posted by: Boo Boo F/147/5'8/24 at January 25, 2013 7:25 PM

m42/175/5'10"

3:13 Rx and all strict

Comment #125 - Posted by: Allan Lagang at January 25, 2013 7:42 PM

13:00 roughly
Hspus facin in and tuck jumps instead of dus

Comment #126 - Posted by: Todd Walters at January 25, 2013 7:44 PM

Subbed tuck jump for double under

For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Tuck jumps.

17:56
All strict

Comment #127 - Posted by: Saganamooo at January 25, 2013 8:07 PM

cale 9:44 combo of kipping and strict, did 20 sec of DU each minute

kelley 9:48 made harness out of bands and then did strict with bands, 20 sec of DU (usually got 15 except last 2 rounds when i couldn't string any together!)

molly 7:55 pike on 45# plate, single unders for 20 sec each round

Comment #128 - Posted by: kelley f/47/5'3"/133 at January 25, 2013 8:17 PM

15 Minute Cap; 20 Double Unders at the top of each 2 minutes:

37 HSPU

Comment #129 - Posted by: caleb (M/36/6'0"/178) at January 25, 2013 8:25 PM

Rx'd
14:55

Comment #130 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 25, 2013 8:35 PM

Sub'd HSPU's facing wall And Tuck jumps instead DU 14:56

Comment #131 - Posted by: T. Harbin at January 25, 2013 8:38 PM

What happens if it takes you 50 seconds to min to do double unders. That would mean you only get like 1 - 2 handstand push-ups done per min. Take me bloody 30 mins to complete it. Is there another way ?????

Comment #132 - Posted by: Mitch at January 25, 2013 11:45 PM

What happens if it takes you 50 seconds to min to do double unders. That would mean you only get like 1 - 2 handstand push-ups done per min. Take me bloody 30 mins to complete it. Is there another way ?????

Comment #133 - Posted by: Mitch at January 25, 2013 11:46 PM

What happens if it takes you 50 seconds to min to do double unders. That would mean you only get like 1 - 2 handstand push-ups done per min. Take me bloody 30 mins to complete it. Is there another way ?????

Comment #134 - Posted by: Mitch at January 25, 2013 11:57 PM

5:58 RX

Comment #135 - Posted by: Axel Yang Kornvig at January 26, 2013 1:33 AM

27:02

Comment #136 - Posted by: BW at January 26, 2013 4:12 AM

14:59
DU killed me. Had new rope and adjusted it too short. Could barely get 2-3 in a row.

Comment #137 - Posted by: PW56 at January 26, 2013 6:22 AM

12:50

Comment #138 - Posted by: PatS at January 26, 2013 6:33 AM

12.55 as Rx'd

Sub 10 is easily doable if I do at least sets of 7

23/m/5'11"/175

Comment #139 - Posted by: Logan S at January 26, 2013 7:29 AM

M/30/180cm/73kg

10:36 all kipping

Comment #140 - Posted by: ukr17 at January 26, 2013 7:29 AM

F/26/4'10"/105

Scaled 10DU

19:22

Comment #141 - Posted by: Richele Deang at January 26, 2013 7:58 AM

M/43/5'8"/175

Rxd 7:46

Comment #142 - Posted by: Jon Craig at January 26, 2013 8:03 AM

22:07 as rx'd. Had a heavy rope and surprised how quickly that one minute mark arrived.

Comment #143 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at January 26, 2013 8:31 AM

glad i checked, got my posts mixed up...7:58, pack scaling for HSPU with feet on bar on squat rack at shoulder height and puppy for DU (20 single unders), they took too long each round and have to find sub anyway, not working with the pin in my toe :(, too much pain

Comment #144 - Posted by: RussA at January 26, 2013 8:33 AM

M/41/5'7"/155

7:52 Rxd

Comment #145 - Posted by: Steve at January 26, 2013 8:34 AM

M/41/5'7"/155

Rxd @ 7:52

Comment #146 - Posted by: Steve at January 26, 2013 8:36 AM

8:28 as RX'd. Had 2 HSPU left with 2 seconds in the 7th minute but rolled over into the next round so it added some time. Not too shabby. Did the first 40 strict then had to switch to kipping. That was my first time doing them so I was learning as I went lol they were pretty fun!

Comment #147 - Posted by: Sean Hutchinson at January 26, 2013 10:23 AM

M/40/5'9"/151#
As rx'd. 5:18.

Comment #148 - Posted by: Doc515 at January 26, 2013 10:40 AM

m/18/185/5'11
started rx'd got 20 done then had to scale to knees on a box and finished it.
6:58

Comment #149 - Posted by: Ryan Richard at January 26, 2013 11:29 AM

11:54 as rx'd
Endurance was difficult to maintain

Comment #150 - Posted by: MAGNUS M/26/5'8/160 at January 26, 2013 12:18 PM

m/31/185/5,8
10:47 rx

Comment #151 - Posted by: david at January 26, 2013 12:41 PM

Did 40 hspu around 16 min no rope to jump
Hspu very improved but still humbling
May cut in half and do later
11:39 1.5 mi on treadmill pr warmup

Comment #152 - Posted by: Johnh 44/205 at January 26, 2013 1:22 PM

Did 40 hspu around 16 min no rope to jump
Hspu very improved but still humbling
May cut in half and do later
11:39 1.5 mi on treadmill pr warmup

Comment #153 - Posted by: Johnh 44/205 at January 26, 2013 1:23 PM

10:51.8; had to substitute 20 mountain climbers for the 20 double-unders cause I couldn't get to the gym today. Straight-up exhausted, wish I did better, but whatev; nasty but fantastic workout

Comment #154 - Posted by: David at January 26, 2013 2:40 PM

47/M/185

7:35 rx

Strict hspu until fatigue then mini kip til more fatigued then full kip. Unbroken on DUs made a big difference

Comment #155 - Posted by: Todd W at January 26, 2013 3:07 PM

m/50/5'9"/185

13:40

Handstand push-ups to abmat. Didn't do any hspu in 11 min. Had to catch my breath.

50th Birthday yesterday! I have been CrossFitting since May 08 and the results have been excellent! It has never occurred to me once in the last 5 years to do anything else for fitness. I still look forward to each and every wod!

Thank you HQ! Your programming is the best!

Comment #156 - Posted by: Ronnieboy at January 26, 2013 3:47 PM

m/42/150/5'8"

15:52

I've been recovering from a car accident I had in 2011. I never seem to have fully recovered and have been plagued with injuries since. It has been very humbling seeing all my times and weights drop. I'm determined to recover but man the road back to big dawg seems long. Before my accident my times on almost all wods was 2xs the elite athletes. Now its 3x. Grr... I AM determined to recovered and kick ass again!

Comment #157 - Posted by: Suess at January 26, 2013 9:22 PM

15 min ASRX

Comment #158 - Posted by: Nathan m/165#/1979/ since 2008 - at January 26, 2013 10:07 PM

40 hspu, 1 abmat for last 20
10:58 mins

Comment #159 - Posted by: DPL at January 26, 2013 10:56 PM

M/27/5'8/155

11:46

Scaled DUs to 10 every minute, HSPUs as RX'D. Had a person comment during HSPUs "Damn, that is pretty impressive!"

Comment #160 - Posted by: David P at January 27, 2013 7:36 AM

at the Y
3 Rounds
25 PushUps
25 Box Jumps
7:23
Good Workout
Then
50 Weighted Sits

Comment #161 - Posted by: dyagg at January 27, 2013 7:49 AM

8:45

10 double unders
35 strict hand stand pushups (far from all the way to the ground)

Comment #162 - Posted by: Sinal M/34/5'9/215 at January 27, 2013 7:51 AM

26 / M / 5'9" / 140lbs

35 HSPU

Just gave up on DUs after about 10 minutes. They were taking the whole minute or longer, and my HSPUs are weak anyway. Definitely need to change the scaling next time.

25:55

Comment #163 - Posted by: BC at January 27, 2013 12:15 PM

Jeff @ work
Abmat in between 2 black 35# bumpers with hands over holes in plates.
12:55

Comment #164 - Posted by: Jeff & Charity Vale @ CF Snohomish at January 27, 2013 2:16 PM

subbed assisted HSPU (heel on bar)
20 single unders

12:37

Comment #165 - Posted by: ScooteR at January 27, 2013 3:50 PM

Rx'd 4:54

Comment #166 - Posted by: Ian at January 27, 2013 4:25 PM

As Rx'd 4:54

Comment #167 - Posted by: Ian at January 27, 2013 4:26 PM

6.40. air jump rope; toes on fence.

Comment #168 - Posted by: JonNYC 44/M/175/5'11 at January 27, 2013 6:40 PM

13:52 Rx

Comment #169 - Posted by: Wesley Kosko at January 27, 2013 7:53 PM

9:39 RX, first round 17 hspu
F/26/5'2"/120

Comment #170 - Posted by: Ashley Rose at January 27, 2013 8:56 PM

10:59

Auditorium

Comment #171 - Posted by: Mik at January 28, 2013 1:53 AM

M/43/174/83

modify :
HSPU -> dumbel push press 40lb 75rep
double under -> box jump 10rep

Comment #172 - Posted by: SJ Lee at January 28, 2013 3:54 AM

unfortunately i haven't read bingo's comment before, so i did 20 tuck jumps, which took me 1 minute, then i had to catch my breath - it took another minute and than i plodded through 15 HSPU - 5 at a time. this was one round lasting 5 minutes, so the whole wod took around 25 minutes.
next time i'm gonna do 10 tuck jumps (still learning proper single unders) and then hspu until 1 minute passes and i will quit at 15 minutes. i'm curious how it will go.

Comment #173 - Posted by: Marek-SVK M/38/173cm/75kg at January 28, 2013 4:51 AM

10'17
Toes On 50in bench and 40 single unders every minute

Comment #174 - Posted by: Manolo at January 28, 2013 4:52 AM

F/40/5'4"/120
6:12 all kipping, subbed 12 split jumps for DU's cause can't do high impact at neutral because hip condition

Comment #175 - Posted by: Victoria at January 28, 2013 5:04 AM

M/ 39/ 136 lbs/ 5'-6"
As Rx: 6:50 (approx)
I did this, still pretty sick, after a layoff of a few days from being super duper sick. I did this because I would not totally gas out and it was not a super killer WOD, in my opinion.. I was right. Yes, it will burn your upper body and shoudlers and triceps, but you won't go too long and it won't gas you out.
I did it as follows:
Min. 1: 19
Min. 2: 11 (30)
Min. 3: 12 (42)
Min. 4: 7 (49)
Min. 5: 9 (58)
Min. 6: 9 (67)
Min. 7: 8 (75)
I finished in 6:50

After about the first 35 or so, I started to Kip.
This kipping allowed me to really keep going... I might ahve been able to go a bit faster, but I am/ was still sick and didn't want to go all out... I was staying well within myself.. didn't want to start coughing like crazy, etc.
After about 10 minutes I did 1 more round to see how my shoudlers and triceps would feel after stretching out... did 20 reps.. felt pretty good.
The kip is a nice addition.. I don't normally kip, but when you do a lot of reps, like yesterday, you should do it, to maintain intensity adn full ROM as well as a continuation of work, instead of just staring at the wall and ground and getting pissed off after repeated failing.

Comment #176 - Posted by: Anton at January 28, 2013 8:11 AM

3:46 RX

Comment #177 - Posted by: Joe Herren at January 28, 2013 1:51 PM

feet on a box 30''
tuck jumps
10:00 minutes

Comment #178 - Posted by: lucio1928,M/41/184cm/98kg at January 28, 2013 5:03 PM

Colleen Maher from Frontrange Crossfit did it in 1:54 today!!

Comment #179 - Posted by: Kadir at January 28, 2013 8:14 PM

6:47 for 35 hspu, 60 single unders every minute. 1k run wu 5:12

Comment #180 - Posted by: kevin o at January 29, 2013 5:41 AM

50 HSPUs and 5 DUs

13:52

Comment #181 - Posted by: Manchild at January 29, 2013 5:46 AM

Rxd 7:29

Comment #182 - Posted by: bnbaucom at January 29, 2013 11:00 AM

Went to 30 HSPUs at 10' mark. Setup per demo vid, 45lb plates/abmat. Very narrow grip+no warmup, by 30 reps I was down to singles. No issues w/ DUs. Then Zils hail/fwl.

Comment #183 - Posted by: ajax at January 29, 2013 11:13 AM

7:58

Comment #184 - Posted by: Kevin: M/40/195/6' at January 29, 2013 1:47 PM

For time:
75 Feet Elevated Push-ups (subbed for HSPU)

At the beginning of each minute perform 20 Tuck Jumps (subbed for Double-unders)

6:51

Comment #185 - Posted by: Rob S at January 29, 2013 2:12 PM

Subbed single-unders x30.
HSPU comp-standard.
15:00

Comment #186 - Posted by: Harpo m/45/5'7"/145 at January 29, 2013 4:59 PM

15 DUs to start each minute.
30 HSPUs

8:33. So hard.

Comment #187 - Posted by: Montana03 at January 29, 2013 9:38 PM

25:00 mins exactly, as Rx.
Tough, long, and a pathetic time, but I wanted to do it as Rx - can't get better if you don't push yourself.

Comment #188 - Posted by: PaulW 42/5'10/175 at January 29, 2013 9:51 PM

as rxd @ HCHS

11:52

Comment #189 - Posted by: ferb44 180# at January 30, 2013 4:53 AM

M/35/5'10"/200

Scaled down the double unders to 25.

9:45 what a smoker!!!!

Hoooah Army Crossfit!!!

Comment #190 - Posted by: SFC AB at January 30, 2013 5:20 AM

Used 20 knee clasps instead of 20 DUs each minute. Got 25 HSPUs in 6 minutes. Did the rest (the other 50) as push-ups with feet elevated approx 3 ft. Total time was 9:10.

Comment #191 - Posted by: Drewski at January 30, 2013 5:34 AM

Super brutal workout. Had to rest a couple of rounds on the handstand push-ups. Still completed the workout in 14:51 RX'd. On a brighter note, I got all the 15 rounds of the DU's unbroken except one lol :DD

Comment #192 - Posted by: Jason H. 23/M/5'8"/152lbs at January 30, 2013 12:57 PM

M 28/6'2"/190
Rxd 7.58

Comment #193 - Posted by: S J MACKENZIE at January 31, 2013 3:02 PM

Did this today, scaled with a couple of plates to reduce range in HSPU.

14:59

Horrible.

Comment #194 - Posted by: Gerard at January 31, 2013 4:02 PM

M/166/5'7"/33
RX 26:59

Comment #195 - Posted by: Mark S. at February 1, 2013 6:05 AM

m/39/5'9/178
CFWU-3. No PU. Just therapy on left shoulder. Row 500m.
16:56
Glad DU came back to me. Arms in good position & good job w/tight butt. Missed doing HSPU a couple of rounds. ROM not real good on HSPU toward end.

Comment #196 - Posted by: jrm at February 2, 2013 7:02 PM

5:30
40 HSPU
15 squats at start of mins

First round 15. Then 8,7,5,5,

10 mins on the bike then 10 more HSPU

Comment #197 - Posted by: Keith at February 3, 2013 2:10 AM

3:36

Comment #198 - Posted by: Kristine Andali at February 3, 2013 10:26 AM

50 HSPU
15 squats at start of min
7:30

Comment #199 - Posted by: Keith at February 3, 2013 11:35 AM

m/28/170
been a while since I felt so unprepared for a WOD. that was brutal. I had a few times where I barely got through the DUs in a minute. heh.

Comment #200 - Posted by: Tim K. at February 3, 2013 12:24 PM

m, 29, 228, 6'5"

Big CF day today, finally managed my first HSPU after months of scaling up to it... then did ~30 more over the course of an hour

Full ROM wasn't there, head was going down to ~5" from floor (pillow height), will work on that over time

Comment #201 - Posted by: stor at February 5, 2013 5:06 PM

Awesome job Brother, Semper Fi

Comment #202 - Posted by: afghanimarine at February 6, 2013 5:45 AM

m/41/193

11:00 exactly.

Toes over smith bar. The fatigue on the HSPU, while trying to crank out the DU caught up to me fast.

Comment #203 - Posted by: Scott Andresen at February 7, 2013 4:51 PM

9'15"

Comment #204 - Posted by: RAD at February 8, 2013 1:43 PM

m/34/5'8"/175lb

8:58 as rx'd

kipping HSPU

Comment #205 - Posted by: Adam Hamm at February 11, 2013 11:48 AM

M/30/5'9"/209lb

9:59 as rx'd

Comment #206 - Posted by: Boggs at February 11, 2013 12:44 PM

M/47/6'/195

Worked on technique:

Practiced double unders.
Worked on learning handstand.

Comment #207 - Posted by: Dave at February 18, 2013 3:56 PM

M/29/147lb

7:59

Modified HSPU, knees on a 24" box.

Comment #208 - Posted by: hughball at February 20, 2013 8:47 AM

hspu with toes on smith machine
25 single unders

8:59

m/42/5'8/240

Comment #209 - Posted by: phat boi at February 26, 2013 11:21 PM

12:00 50 kipping HSPU - Did 20 DU every minute until 6 mins (On 30 HSPU). Then 20 DU after 5 HSPU.

Comment #210 - Posted by: zenoperegrinus at July 16, 2013 3:24 AM

CFWUx1
17 minutes

Comment #211 - Posted by: Doug at November 20, 2013 12:40 AM
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