Sunday, 13 Sep, 2009

Posted by Mandee on September 13, 2009   |   24 Comments


21-15-9 reps of:
225 pound Deadlift
Handstand push-ups


Pull-up, 10 reps
HSPU, 1 rep
Pull-up, 9 reps
HSPU, 2 reps
Pull-up, 8 reps
HSPU, 3 reps
Pull-up, 7 reps
HSPU, 4 reps…

Continue until descent/ascent until you have completed 1 pull-up and 10 HSPU

24 responses to “Sunday, 13 Sep, 2009”

  1. zora says:


  2. Zak says:

    Pull-up/HSPU WOD – 9:23

  3. tracey says:

    Hate to miss this one! I need to work on both of these exercises. Just got back into town and one of my kids is not feeling well. I need a full time nanny to allow me the time to get all the Crossfit in….Kidding!! sorta.

  4. Hudson Slater says:

    17:33 as Rx’d.

  5. Clint says:

    7:43 Scaled “Head to skinny side of AbMat”

    Home HSPU has helped this. I’m really close to no wall HSPU’s. Maybe next time.

  6. Robert S. says:

    Pull- up/HSPU WOD 10:42

    Did this one at the track on Patton road because I’m on duty today. Used a tree instead of a wall for support on the HSPU. This was my first time doing HSPU in a WOD so I’m pleased with my time.

    Ran half a mile right after the WOD to pace someone who was running 2 miles to prep for a PT test. About 4 minutes.

  7. Jakub Sikorski says:


  8. joshg says:

    Diane as Rx – 4:42

  9. Katie says:

    14:XX Can’t remember exact seconds.

    On the HSPU went head to Abmat most of the time. Toward the end just went as far as I could go.

    It was fun watching you Josh – great job doing 21 HSPU unbroken!

  10. Kerri says:

    Pull-Up/HSPU WOD- Scaled
    Jumping pull-ups/HSPU on the wall, but just went down inches
    Going to work on assisted HSPUs so I can get the depth of a full HSPU

  11. Daniel says:

    Diane 17:54. I suck at HSPUs. Josh mad me look silly.

  12. Karen says:

    Diane 15:29. I’d love to say as Rx’ed but all the HSPU did not go head to floor. I did however do 3 head to floor HSPU pre workout (which was a first!) and several in first round were head to floor. Rest were probably within an inch or 2. slower than last time, but did much better with depth on HSPU. Need to dedicate to “home work”.

    Josh, AMAZING 21 HSPU unbroken, head to floor!!! Tremendous! I’m glad I was there to see it!

    Clint, let me know when you get HSPU without the wall! That would be fantastic!

    Daniel, you have made tremendous progress in a short period of time with HSPU! Earlier this year, you couldn’t do a handstand! Going head to floor on all reps is not a shabby accomplishment! Great job!

  13. Karen says:

    Oh. DL was rx at 165.

  14. joe c says:


  15. Tricer says:

    at home with the kids. ~16. HSPU weren’t working with the shoulder, but I did the best I could with a couch arm assist. I gave myself a 200 sit-up penalty.

  16. Tricer says:

    zone diet is a little easier with 2x fat…. dropped to 16 blocks. 4 meals at 4x/day. 8am-11am-2pm-5pm. seems to work the best for me. Dizziness gone.

  17. Larry Lowe says:




    Pushups stalled. Blew up on the last two sets.

  18. klowe says:

    7+ hour grind of moving dirt. Finally got the project DONE! Now time for the mulch and plants……I am beyond tired… My forearms and lower back are beyond fried.

    Annie should be fun tomorrow.

    Someone HAS to be Craig…… : )

  19. klowe says:

    beat Craig. (I’m tired)

  20. J.D. says:

    Did the pull-ups/HSPU WOD– 11:40. Was doing OK until I hit the 7 HSPU round and had to start breaking it up into 3×3 HSPU’s. Quick WOD, but effective.

  21. J.D. says:

    Oh yeah— had to work out at home today since kid’s schedules, errands, blah, blah… and had to use my “Door Gym” which seriously limited my kipping, and had to keep the music quiet, no one to encourage me…. you know, all the typical “I-would-have-done-better” excuses for not posting a better time…

  22. Patrick says:

    Hated missing today.

    “Diane” is my favorite WOD.

  23. Russ says:

    Pullups and (scaled) HSPUs susing box: 15:40 – Need to practice HSPUs at home to strengthen muscle group. Getting stronger at dead hang pulls but kip needs work.

  24. Mandy says:

    partial HSPUs