Death by pull-up and handstand push-up

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Friday 100319
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

How to improve your posture
Call it what it is
Saturated fat or PUFA–which one do you fear?
Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat
Very useful fish oil calculator
Inside paleo
How to clean a cast-iron pan (hint: don’t use soap)
CAPTION CONTEST! What are Jeff and Emerson up to?


  • This workout is self-scaling.
    Use a band for pull-ups if you don’t yet have unassisted pull-ups. (Don’t do jumping pull-ups!) If getting into and out of a band is too time-consuming for this WOD (which happens with thicker/stronger bands that provide more help), I’d suggest doing ring rows as a sub for the pull-ups.
    If you don’t have full range-of-motion (“ROM”) HSPUs but can kick up to a handstand at the wall, I’d suggest limited-ROM HSPUs, using either AbMat(s) and/or plate(s) stacked so as to create a target for the top of your head to touch so that your limited-ROM HSPUs are at least consistent (albeit limited) ROM. If you can’t handle even limited-ROM HSPUs but can kick up to handstand, I’d suggest handstand holds as a sub for HSPUs. If you can’t kick up to handstand successfully, I’d use this WOD to practice kicking up to handstand–just say no to Box HSPUs!
    Here’s BrandX’s commentary on scaling today’s WOD:
    Big Dawgs:
    As rx’d
    If you are unable to do a HSPU today you are in the Pack.
    I am thinking that for this workout it would be best to sub dumbbell shoulder press as a progression since it often takes a long time to get into position to do the standard subs, and time is of the essence in this WOD.
    With a continuously running clock, do one pull-up and one shoulder press the first minute, two pull-ups and two shoulder presses the second minute, three pull-ups and three shoulder presses the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
    If you are unable to do HSPU or Pull ups today you are a puppy.
    With a continuously running clock, do one beginner or assisted pull-up and one shoulder press the first minute, two beginner or assisted pull-ups and two shoulder presses the second minute, three beginner or assisted pull-ups and three shoulder presses the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

  • Hari

    In my opinion, this WOD is much better done modified one of two ways:
    1) Do only one exercise during any given minute, but alternate:
    1 pullup, 1 HSPU, 2 pullups, 2 HSPU’s during minutes 1 thru 4, etc.
    2) Use 2 minute intervals instead of 1 minute intervals. So during the first 2 minutes, do 1 of each. During the second 2 minutes do 2 of each.
    The problem with this WOD is that you really have an average of only 30 seconds to get each exercise done, and thus very few people will last more than 10 minutes. (Compare this to the traditional pullup ladder wher you have the full minute just for one exercise.
    I understand the counter argument. (No need for ‘Member’ to panic.)

  • isaac

    Re: how to clean a cast iron skillet. For a long time I was a no-soap guy but I started to worry about the dangers of consuming oxidized/rancid cooking oils as a result of frequent reheating. Now I give my skillets a quick clean with detergent after scrubbing them. I then thoroughly dry them, first with a towel, then over a burner. Last step is to spray a little canola or grapeseed oil on them from my Misto pump sprayer. I am extremely satisfied with the results and I highly recommend this approach. My skillets maintain an appealing sheen and are reliably nonstick.

  • Brian

    Running Seminar coming to Crossfit NYC on April 17th.
    details will be posted soon

  • Hari, I think your scaling idea is a great one. I just added the BrandX scaling to my comment above (it wasn’t posted yet last night when I wrote my thoughts) as another option.
    I think members who need to scale/modify should consider all the options before coming to class and figure out which one will both give them a challenging (but do-able workout) and let them improve what needs improving (which for a lot of people is HSPUs). If they’re still unsure, they should ask their instructor for advice.

  • Sneak peek of tomorrow’s Rest Day WOD, courtesy of Josh and his evil brain:
    For time:
    50 Double Unders
    21 Thrusters (95# / 65#)
    18 KB Swing (1.5 pood / 1 pood)
    800m Run
    18 KB Swing (1.5 / 1)
    21 Thrusters (95 / 65)
    50 Double Unders

  • Isaac, if I were you, I’d rub some lard or other animal fat into the pan rather than using canola or grapeseed oil. If you’re worried about rancid fats, both canola and grapeseed are prone to rancidity due to their high PUFA content.
    A couple of recent links I posted that touch on these issues: (linked today) (linked 2 days ago)

  • Lisa

    Running seminar sounds great – I will be staying local that weekend.
    Jeff and Emerson have discovered a much easier way of doing pistols.

  • Jenn

    Today’s WOD – I stuck with 1PU/1HSPU for the first minute, 2PU/2HSPU for the second, etc:
    Started with kipping pull-ups and 2-abmat HSPU:
    4 rounds
    Couldn’t do anymore kipping, so went to a blue-band:
    3 more rounds
    Couldn’t do anymore HSPUs, so just went with blue-band PU:
    7 more rounds
    Total: 14 scaled rounds
    Any updates on tonight’s RestDay Wastefest?

  • CROSSFIT New York,
    You guys rock. I may be up in NYC this summer, and would love to stop by and work out with you all. I’ll sign the waiver beforehand, because there’s a good chance I’m either going to go out on a stretcher or fall down in a heap keeping up with you guys.
    In health,

  • Brendan Maher

    Deadlifts yesterday:
    Previous PR was 295. Very happy to hit that 300# milestone.

  • Kent B

    Pretty cool WOD today…basically a pullup ladder on steroids. As rx’d w/ 45# plate: 6 rds + 4 HSPUs and 18 rds + 10 Pullups
    Deadlifts yesterday: 315-325-335(poor form)-335(PR)-345(PR)-355(F)-325

  • Jai

    In honor of the new fish oil calculator… I just received coupons in the mail from Costco, and the Kirkland signature fish oil bottles that so many are enamored of are now $2 off, if I recall correctly (left coupon at home). I may head up to the store this weekend. There’s bound to be a limit on how many I can buy, but once I find out what that is, does anyone want me to pick some up for them?

  • Rodney

    Allison and Jacinto….thank you so much for your hospitality and kindness. .Erin and I had fun at your box(and the subway was crazy but fun!)

  • brad s.

    wastefest update: Lucky Jack’s on Allen btw Rivington and Delancey. chill bar, pool table, and close to other places in case they don’t have Big Star on the jukebox.

  • Steve S.

    7 rounds of HSPU’s w/45# plate
    13 rounds of pull-ups
    Did both HSPU’s and pull-ups in the same minute interval.

  • Rickke

    8 rounds as Rx’d
    Last HSPU of 8th round was questionable with feet coming off the wall, so I stopped there instead of going into 9th round of pull-ups.
    Wrapped up with muscle up to 10 strict ring dips x3.

  • Emily

    PC WOD today: 3-3-3 push press, subbed weighted push-ups warmed up w/10#, then tried 15. could get about 2.5 with 15 each time.
    Post: 3 rounds: 30 walking lunges, 20 ring push-ups (sub for push press), 15 burpees 9:45
    now i don’t really have the use of my arms….

  • Emily

    RE: posture article.. I tend to have the opposite issue than discussed, which I think is something valid to look at. When I stand, I’m in full extension (thinking that it’s “good” posture because I’m not slouched over). I just spent the day walking around with tape running from my sternum to just above my pubic bone to remind myself to NOT go into full extension. One thing not discussed in the article is the bending of the knees. One’s knees should not be locked out, but bent slightly in order to allow the legs to take the load and not the back (this was my problem…).
    good call on posting that, allison

  • isaac

    I know, Allison, using seed oil is less than ideal because it’s more temperature sensitive, but I had this stuff to use up so that’s what I went for. And it’s much easier to work with because it’s in a spray bottle.
    Lard is actually mostly monounsaturated and has a lot of polyunsaturated fat (about 10% see: – especially comments).
    But I figure if I don’t cook at too high a temperature and clean the stuff out every time, it’s better than my previous approach, which was to always cook with olive oil and not wash the skillet out with soap afterward.
    Emily – right on. I’m recovering from a back injury and the physical therapist (Danielle at Finish Line – holla!!!) is working on correcting my hyperlordosis. It’s totally dangerous to have too much curve in the low back.

  • james keller

    seven rounds as rx’d, missed both on the eighth round
    40x 20# wallball with 2 stops, 30 burpees as punishment ;(