Puppies, for time:
45 pound Deadlift, 15 reps
20 Pull-ups (green band)
45 pound Deadift, 12 reps
15 Pull-ups (green band)
45 pound Deadlift, 9 reps
10 Pull-ups (green band)
45 pound Deadlift, 6 reps
5 Pull-ups (green band)

14:45

Morning 3mi run @ 29:59

WU - C2 for 1000m

10’ HSPU
5’  Squats
2’  Pullups
1’  Pushups

104 - toes on the wall
84
17
34

Yesterday’s WOD - Back Squats

95 x 5
115 x 5
135 x 5
140 x 5
145 x 5

I did not go for max weight - I tweaked my back doing Sunday’s deadlifts, and wanted to take it moderately.  The good news: my “moderate” set of 145 lbs for 5 reps was only 5 lbs shy of my old PR for 5 sets.

10 minutes Handstand push-ups (progression - bridged on toes)
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

103 - 152 - 41 - 31 =  327

Need to work on moving up in HSPU progression.  Should start latching my feet under the barbell on my cage…

need a countdown timer for this - here’s one on the internet, if you don’t have one handy or don’t want to reset every time:

http://www.online-stopwatch.com/eggtimer-countdown/full-screen/

I plan to open 4 of these and set the different times.  It has a bell when the time is up and a restart.  Hopefully this helps.

HSPU/Squats/Pullups/Pushups

Puppies:
6 minutes Handstand push-ups (Bridged, piked with feet on 18 in bench)
3 minutes Squats
2 minutes Pull-ups (kipping)
1 minute Push-ups

51/70/12/13—146

5 Rounds for Time
95 lbs Thruster - 15 reps
Run 400M

21:15

This was tough - definitely one of the harder workouts in a while.

Back squats
1-1-1-1-1-1-1
135-185-205-225-235-255-265 (PR by 40lbs!)

630 & 8am Crossfit @ Brand X

Buy in - 3x
Bear Crawl thru cones > DIp walks > Step or jump over 24” box > Vaults > Precision jump

WOD “Grace”
      30 Clean & Jerk #135 / 95

Cash out - Handstand holds & Wheelbarrow walks

50% Pr’s this morning

Howdy everyone!
I’m just starting this journey after years of working out sporadically. So here’s my very first Brand X workout:
10 minutes Handstand push-ups
245 (knees on chair)
5 minutes Squats
150
2 minutes Pull-ups
50 (substituted body weight rows with straps starting at 45 Degrees)
1 minute Push-ups
50
thanks and have a great day!
OD

Been studying the website, blogs & videos. Been working on form with light weights for the last two months to get my flabby, 12 hour a day computer sitting, 10 year desk job working arse in good enough condition to where I wouldn’t injure myself during my first real lift. Think I’m finally ready to join the puppy pack.

I heard Angie was a good first workout so I did her on Wednesday.

Angie: 1:04:08 - Pullups were sloppy but was able to get in solid sets of pushups, squats & situps.  Think I can easily cut 10’ish minutes from my time but I wanted to finish and not burn out before I completed 1/2 the workout.

Back Squats: 1x1x1x1x1x1x1
115x125x135x145x155x165x175x185

Think I could probably have added another 20+lbs but didn’t want to push it too far since my previous PR was 155lbs and since I’ve never seriously done squats before.

Thank you for all of the great “free” resources and guides I’ve been taking advantage of for the last couple months!  I’ve learned SO much.  Other than subscribe to the Journal, are their any other charities this group sponsers that I could throw a few $$ at to show my appreciation?  Been eating “Steve’s Club” Paleo Kits for lunch for the last month religiously.

WOD for Friday 100128

Puppies:
6 minutes Handstand push-up progressions, piked with feet on 18” bench against a wall
3 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

BUY-IN:  3x15 CFWU (pullups on gravitron with 80#)

WOD:  47+151+30+21 = 249

CASH-OUT:  Bad Medicine

I inadvertently did 2 minutes of pushups (for a total of 43), so I halved my total to be conservative.  I was quite happy with being able to nail down 14 pull-ups in a row at the beginning of the pull-ups!  Squats were easy, and I could have gone faster.  Now, I have to work on the HSPU progressions.

tulatel - 29 January 2010 04:16 AM

BigChip - 29 January 2010 02:46 AM

Ok quick question, in my warm up I have started to progress from HSPU bridged to knees on a bench to hooking my feet over the bar on a smith machine. Now for this wod would it be better to do the tougher of the progressions which will seriously limit the amount of HSPU I can do. or do the slightly easier progession and go for broke on the reps.. 

any suggestions.

HSPU is tough for anyone. Personally I’d go for a tough progression that allows you no more than 5 to 10 consecutive reps at the start of your WOD. Hope this helps.

I am glad that even though my HSPU progs were on a bench, I was only able to do between 5 and 10 consecutive reps, so I know that I’m pushing myself to the limit.  Thanks for the tip, tulatel!

CFWU

WOD:
10 minutes HSPU’s
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

66 HSPU’s (toes to wall)
195 Squats
33 Pull-ups
43 Push-ups

Total: 337

Thought I might have to “call a dinosaur” when this one was over with.

HSPU, Squats, Pull-ups, Push-ups
10,5, 2, 1
90 (toes over bar)
126
27
36

279 - still feeling it

5 min jog, 5 min jumping rope, CFWU (with assisted pullups)

35 HSPU, against a wall
116 Squats
15 pullups
26 pushups
——————
192 Total

I did this workout early in the morning (for me) since I have to work a double today.  Motivation was lacking but I pushed through.