G - phase 1

1+ HSPU ladder - how far can you go on only 20 sec rest b/t reps?
rest 2 min
1+ L Up ladder - how far can you go on only 20 sec rest b/t reps?
rest 2 min
6 sets for total working time;
25 burpees
rest 90 sec

post highest reps achieved on HSPU and L Up ladder and total working time for burpees to comments
crown to floor for HSPU; kipping allowed
start and end in full ext of arms and legs for L Up
1+ ladder means perform 1 rep, rest 20 sec, perform 2 reps unbroken, rest 20 sec, perform 3 reps unbroken, rest 20 sec...

post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/10 g carb
12-14% - 20g prot/20 g carb
below 12% - 20g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

46 comments:

dontpanic356 said...

I feel as if OPT is inside my head and asks himself, "What does mike struggle with? How about Hand Stand Push ups, L pull ups and burpees." Then he bases a whole workout on those movements.

Oh well, time to work on the weaknesses.

Lisa M said...

Ha - should be a very very short wod for me as i can only do about one or two of each HSPU (still haven't figured out how to kip these) and L PUs. Any suggestions on modifications so i can at least get something out of it would be greatly appreciated.

depaul said...

Lisa, I would recommend reducing the ROM on the HSPUs by placing several 10 lb plates on the floor and going down until your head touches the plates. The number of plates you use will depend on your strength and how far you want to extend the ladder; I do not know if it would be to get to 20 reps at a smaller ROM then stopping at 10 with a larger ROM, for example, but that is the general principle to get more out of it. You can progress when you are ready by removing a plate.

For L pull ups, I would probably suggest kipping or jumping pullups, again depending on your ability (jumping pullups are easier). Others may have different suggestions.

unit said...

Lisa... how many pullups can u do?...
u can just try them with ur knees tucked in... or someone can 'spot' ur feet with legs out (place feet on hands or shoulders but still engage ur abdominal wall)... u can also try one leg up at a time, u can alternate legs, band assisted w legs in the L position... etc... there r lots of ways or levels dep on where ur at but as my bro once told me... get comfortable with uncomfortable!...
~gm2

unit said...

4got suggestion on hspu... if part of the issue is shoulder stability, u could try hand stands 4 time... 5 sec /20 sec rest / 10 sec... etc (add 5 sec 2 ur handstand until u can't hold anymore)... or u could try handstand wall walks (handstand facing the wall and touch ur shoulder with ur hand, each hand 4 one rep... 2 hsww each set and increase in increments of 2 ( or one, or more 2 tailor 2 what u need)... these exercises might not get the ROM of the hspu but they r good 4 shoulder girdle stability and strengthening... u could also try assisted hspus as well as the above mentioned 'plate assisted' hspus... gd luck!...

~gm2

Garage Crossfitter said...

-hspu ladder 6+5
-L-up ladder 7+2 (best form ever on these, legs completely straight, slow and controlled on the way down, tight core)

Burpees- 7:46
1:03 1:25 1:20 1:25 1:20 1:13

This was the first time in along time that i questioned my mental toughness to keep giving 110% on all 6 sets for the burpees, i wanted to quit so bad but i had that voice in my head telling me its almost over...wow those were hard!

*shoulders were limiting factor today, fridays wod smoked them and yesterday i spread 6 gallons of driveway sealer by hand for 5 hours, shoulders burning entire time...so they need a break....*

funinthesun said...

Okay a bit of trial and error because still working on HSPU and L pullups...

Did 10 handstand negatives...

Then tried with telephone books under head so very little flexion and got to 3 in ladder.

Finished with 2 handstand holds but only got 51sec and 36sec.

On L pullups did ladder and got to 3

then did kipping ladder and got to 8

Push up burpees
2:13
2:05
1:57
1:53
1:50
1:47

Total 11:50...but times were getting faster which I guess means either I got more efficient or more likely wasn't pushing hard enough at the beginning or perhaps not warmed up right?

Paul said...

Feeling week today.

HSPU 3 + 3
L Ups 5 + 4

Burpees
1.28
1.33
1.36
1.37
1.45
1.36

Total working time 9.35 (if my math is right)

I am wiped out, I worked out at CrossFit Charlotte yesterday and we did 5 rounds of KB Snatches and 15 Burpees. I feel like I am back in the burpee challenge.

Sweeney said...

HSPU Ladder - 9rds + 5 (no kip)
LPU Ladder - 7 rds + 4

Burpees: 6:43
0:52
1:11
1:04
1:14
1:21
1:01

I need to learn the HSPU kip.

Jefff said...

HSPU Ladder - 7+3 (No kip)
L-Up Ladder - 7+3
Burpees - 8:14
1 - 0:58
2 - 1:23
3 - 1:31
4 - 1:42
5 - 1:26
6 - 1:14

dontpanic356 said...

HSPU: 7+2
L pull up: 6+3

Burpees

1. 42
2. 1:19
3. 1:28
4. 1:30
5. 1:38
6. 1:22

Total: 7:59

Kipping on the HSPU makes me loose my balance, so all were done strict.

Laura said...

HSPU Ladder--2+2 all strict, came off wall on #3 (darn)

L-ups- 5+3

1:14/1:16/1:21/1:21/1:26/1:25

Total: 8:03

Post: HSPU practice to make up for lack of production in part 1.

Gord said...

HSPU- 9 + 3
Lup- 4+ 4 (need some work on these)
Burpees
:36,:47,:51, 1:00, 1:12, 1:19
total time: 5:45

Thanks Laura and Grant for timing and counting.
(wanted under 1 min for each went out to hard on the 1st set and had to hold on after that)

Geoff Aucoin said...

Went back and did Thursday's WOD. Turns out beer isn't a good fuel for CrossFit.

Ryan G. said...

HSPU - 5+5 ( I kip )

L up - 4+3 ( dropping legs between reps on everything after the set of 2 )

Burpees -
1:17
1:42
2:06
1:48
2:16
2:27

Total - 10:37

YUCK!!!

joey warren said...

hspu-9+3
L PU- 8+4
pushup burpees- 6:28

Lisa M said...

Thanks everyone for the suggestions. I can do 2 or 3 to an abmat in a row so i will just work on that. It just purely a strength issue and maybe do some negatives.

I can do one or two strict L pullups so i thought i might just sit in my rubber band and work it that way.

thanks again.
Lisa

Leighanne said...

HSPU - subd negatives to 1 ab mat: 5+1
L-up, sub'd kipping pu: 7+4

burpees:
1:32/1:38/2:15/2:04/1:49
total:9:08
slow but non-stop

Rory Hanlin said...

Morning

High Bar Back Squat 1RM 405

Bench Press 1RM 335

AMRAP HBBS at 85% 345x3
AMRAP BP at 85% 285x5


Evening
HSPU Ladder 9+3
LPU Ladder 6+3

Burpees total: 7:39


Decided to do part of the WOD from last week to find my Neuromuscular efficiency.
Bench press 1RM dropped by 40 lbs since Dec 08. Ouch

unit said...

HSPU - 7 + 4
L-PU - 9 + 7
PUBs - 66 / 71 / 71 / 72 / 73 / 70 -- 7:03

~gm2

SteveC said...

HSPU: 5 (no kip)
L-PU: 6
Burpees: 1:03/1:07/1:11/1:22/1:25/1:28= 7:36

I just did the ladder and didn't do the one extra set, didn't realize what that meant till now. That chaps my ass.

rwcorson said...

HSPU ladder - 4+4reps
L up ladder - 4+3reps
Burpees-7:24
Right elbow painful in first 2 exercises

depaul said...

Did these at home so no pullup bar. HSPUs 7+3
Burpees: 1:18, 1:20, 1:26, 1:30, 1:41; 1:29 = 8:44

Scotty Hagnas said...

HSPU- 6 rds + 4: no kip - need to perfect that.
L-Pullup: 6 rds + 4 (at least they are even...)
Burpees: 1:03, 1:09, 1:12, 1:12, 1:26, 1:26. Total= 7:28'

PWO: turkey; shredded carrots and fresh picked blueberries 30p/40c

Matt said...

HSPU- 7+5
L PU- 8+4
burpees- 6:46

Kathleen said...

@ OPT
HSPU used blue bands on high phat bar: 6rds +2reps
L-ups are kinda k-ups still focusing on those: 6rds +2reps
Yeah Burpees:
1:56 1:53 1:53 1:55 1:59 1:59 = 11:35
I am defintely not a slinky

Grant's shoulder still out of commission so he subb'ed the running WOD from August 11:
50% = 1:55
70% = 1:35
90% X 6 rest as needed = 1:20[4m] 1:18[4m] 1:25[5m] 1:20[5m] 1:21[5m] 1:21

Kathleen said...

Wicked burpee session Gord - you da' king of burpees!

Rory Hanlin said...

Nice work today Gord and Sweeney

Erik Luber said...

HSPUs: 4+3
LPU: 6+4
Burpees: 10:17

HSPUs still a huge weakness. Need to work on flexibility.

unit said...

gord... sweeny... flippin cock diesel!...

4 my own notes...

'cool down' in pm

clean & jerk 185 x 30
~ 7:30...

tried 2 keep a nice pace with one rep every 15 sec...

~gm2

Sam Edwards said...

HSPU- 4rds. +2---huge weakness. still don't have full range of motion

L-UP- 5rd. +3--felt better from previous workouts.

Burpee- 8:29 definitely could have pushed it alittle harder

Todd Dyer said...

1. Hspu. 8 rounds + 5
2. L pull ups 7 rounds
3.burpees
1. 1:08
2. 1.10
3. 1.04
4. 1:05
5. 1:05
6. 1:01
total time = 6:33

Mack Lar said...

HSPU 4 plus 2 No Kip
LPU 7 Plus 4
1:03
1:04
1:07
1:16
1:23
1:23
total working time 7:16

Brent Maier said...

38/6'2"/196

HSPU: 5+4 strict w/head to floor
LUPs: 6+3 Legs & arms straight

PUBs: Chest to deck & jump w/clap
1) 56
2) 1:08
3) 1:20
4) 1:29
5) 1:30
6) 1:40
Time: 8:03

Great job Gord & Sweeny!

deejay said...

HSPU - 3+2 on parralletes at shoulder witdth
L-pullups - 3+2

Burpees - 1:02/1:19/1:37/1:59/2:16/1:54
total - 10:07

PTS said...

unable to workout out today. 3 softball games.

yesterday I did the "Volkswagen" wod from CFFB 21-15-9 of bwt bench press and pullups -10:53. all pulups unbroken.

Evan Johnston said...

Late workout after long day at work:

HSPU's: 5rds + 1
*Against a standing mattress in my basement
L Up: 5rds +3

Burpee fun:

1:03
1:12
1:17
1:22
1:25
1:16
total: 7:35

Chris Dunkin said...

HSPU's: 3+3
L's: 6+6

:57,:58,:58,1:09,1:15,1:17

Fit this in late this evening at home in the garage. Had some energy, and was entirely focused on the burpees. Paced the first three, and hung on after that.

pwo: 40p/30c artichokes and Chinook salmon caught by my wife and son from a charter on the coast last Friday.

Sam Edwards said...

burpee time was 9:15...

CrossFit Christchurch - Pete said...

DU practice W/U + DJM

HSPU 7 + 5 - last 2 sets kipped, until I put a hole is the garage wall...

L ups 6 + 3

Burpees killed me just a little.
1.18/1.30/1.28/1.29/1.56/1.42
9.23 total.

Feeling under the weather + chocolate I ate just before session really didn't help.
Would like to be more consistent sub 1.25 all rounds.

CrossFit Christchurch - Pete said...

HSPU were head to 2" yellow pages.

YoungManRumble said...

HSPU - 4 + 3 lost my balance
L Pull Ups 6 + 3

Burpees

1:09
1:16
1:18
1:29
1:30
1:25

This was a tough one... but what made it tougher was the way I fell off the wagon and ate terribly this weekend and I worked wat too much...cry cry cry...

Brittany said...

6 + 5 HSPU w/ blue band
3 + 2 L-Pullup with blue band around ankles

Burpies:
0:52
0:58
0:59
1:02
1:12
1:30

total: 6:33

Robin Lyons said...

HSPU- 5+2 (abmat)
L-up- 5+3

1:11/1:22/1:43/1:43/1:58/1:44

9:41 total working time

Steve Smith said...

HSPU: 7 + 7

L-Up: 7 + 4

Burpees:

7:50

Fastest was 57sec; Slowest was 1:36. Ouch.

Completed in uniform (boots, ACUs and such).

Pfeifalife said...

7 + 7 HSPU (started kipping on 6 and up)
6 + 4 L-Pullup (did these off of carport roof)

Burpies:
1:16
1:28
1:32
1:39
1:41
1:33

total working time 9:09

burpees sucked