“JT”
21-15-9 of:
Handstand pushups
Ring dips
Pushups
Compare to Aug.25/11
Taping your hands
Categories: WOD's
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In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June 2005
thanks Blake!
Mobility
Strength: Front Squats
5x 135-155-185-205-225
WOD “JT”
21-15-9 of:
Handstand pushups (scale: 21 with ab. pad, 15 & 9 with ab. pad + 25# plate)
Ring dips (scale with med. band, should have used a small band)
Pushups
Time: 13:32
Nice job Andy
Fast time!
Strength: Back squat 5x
80-90-100-110-115
WOD “JT”
21-15-9 of:
Handstand pushups (abmat and 10#plate)
Ring dips (small purple band, hope to lose the band soon)
Pushups
Time: 15 :20
Great job this morning everyone, that was fun on the arms!
Just checked I did this last year, change for change time was 16:11. Did pike pushups and big band for dips. I’ll take it
That’s an AWESOME improvement! Congrats on the all-around PR!
Wow good job Maria
Awesome improvement!
Nice improvement Maria
I was blown away with how fast you did this! Great job!!
Improvement indeed!
she is the QUEEN of pushups!
Thanks guys! Yes the pushups saved me on this one
Wow Maria! Huge improvement! Way to go!!
Awesome time Maria!! You did great this morning
!!
Mobility
wu x 2
Strength – Shoulder Press x 5
95, 110, 115×4, 125×1, 135×1
WOD : ¨JT¨20 min cap
21 – 15 – 9
scale – Shoulder Press (95#)
Ring Dips
Push Ups
Time =16:57
Nice work Gilles. That’s a great time
mobility
wu x 2
strength – Back squats x 3
45, 70, 80, 95, 105(x1 no reps)
WOD : ¨JT¨ 20 min cap
scale – Shoulder Press (55#)
Rings Dips (purple band)
Push ups (purple band last 9 no band)
Time = 19:00
Great job Rachel!
Nice job this morning Rachel! You really pushed through those presses.
Wow way to do the shoulder Presses!! 55lbs not easy, Great Job.
Mob
WU x 2
Strength
Push Jerks 5′s
70-75-80-85-90
WOD : ¨JT¨20 min cap
21 – 15 – 9
scale –
Shoulder Press (60 lbs)
Paralette Dips
Push Ups (purple band)
Time =13:21
Good Job everyone!! Note to myself tried to do ring dips instead of paralette dips, I need to get out of my comfort zone
And Thanks for Coaching Pat!! Excellent crowd this morning, is nice to see so many people at 6am.
Agreed….it’s been awhile since we’ve had a full crew at 6:00 a.m.
The best thing about starting school again is seeing the 6 am crew soon
Yes!!! Get out of your comfort zone!!! LOL u did awesome!!
Hahaha thanks Christine!! you killed today’s wod
!! Awesome.
wu x 2
Strength – Deadlifts x 5
140-150-160-170-180(PR 5#)
WOD : ¨JT¨20 min cap
21 – 15 – 9
HSPU 45# & abmat(need to try with 25# next time)
Ring Dips – med band
Push Ups
Time =16:05
Never really learnt kipping HSPUs, but on the 15′s I learnt them pretty quick. Really liked this wod.
Way to go Trent! Awesome timeon the WOD ! Congrats on your deadlift PR, too
Great job handsome
!!
WU x 2 (no push-ups)
Skipping Practice: Could only manage a few “3′s” and a couple chains of single-double-single. I hadn’t practiced in awhile so I know I need to keep at it more regularly.
HSPU Practice (w/ ab-mat & 25# plate): 5 IN A ROW! PR!!!
Well…closer to 4.5 as I started with my head on the mat instead of in handstand position…glad to make some progress there. Thanks for the tips Tom!
“JT”
21-15-9
–Pike Push-ups (from toes w/ large box )
–Ring Dips (w/ small purple band)
–Push Ups
Most of the 15′s and 9′s were sets of 3…”future me” will push a little harder on the 9′s though.
Great coaching Pat! Awesome job 7 AM-ers!
Oops…time for “JT” was 14:58!
Well done Blake! Fast time
Nice PR and great job on the WOD !
Thanks for the great videos on hand care!
Mobility
Wux2
Strength overhead squat x1
45 55 70 85×2 95×2 pr
WOD ”JT”
21-15-9
Handstand pushups. Did pikes
Ring dips. Small band
Pushups
In 14:12
Rob Brydges
Nice time Rob, and nice OHS PR!
warm up as posted
strength. back Squat
5@ 155, 175, 185, 195, 205
WOD JT
21-15-9
HSPU
Ring dips, purple band
push-ups
16:06
Holy Cow Batman, that was a work-out.
when they look easy on paper then watch out it is going to be tough.
great job 7 am’ers
Awesome push at the end Tom! You did the ring dip & push-up 9′s unbroken!
Great job!
ooops HSPU was ab mat and pad.
thanks for the coaching Pat.
Mobility
WUX1 (strict pull ups with green band)
Strength:
Back Squat: 65×5; 75×5; 85×5; 95×5; 105×5-my legs and my right knee are getting there slowly….
“JT”
21-15-9
HSPU-with #45 and ab mat
Ring dips-with green band
Push ups-on knees
Time: 8:31
I could’ve done the HSPU with a #25 and ab mat and the ring dips with a smaller band…not sure about push ups on toes!! That was definitely a shoulder burner for sure!!! Awesome job 0830 class!!!
Wow! Nice time!!
Super speedy today! Great job!
Good lord, you were fast on this one!! Definitely go with 25# plate (or less) and ab mat for your HSPUs next time! Well done!
holy crap thats fast, great job on the Wod Christine, you are turning into that other Bachmann, tearing wods apart!!
Christine, what are you and Terry eating these days? Great work!!!
True, I want to know!!
Strength
cleans x 5 45 to 85
WOD : ¨JT¨20 min cap
21 – 15 – 9
scale –
Shoulder Press (40 lbs)
Paralette Dips
Push Ups (knees)
Time =11:31
Shoulder burn!! I find the WOD’s that I have to scale E-V-E-R-Y-T-H-I-N-G very humbling.
That just means you have lots of different goals & PR’s for next time you do this one.
And, most people have to scale at least something in this one anyway. I’ve been CF’ing for 2+ years and I’d have scaled 2 out of 3 of the movements today.
And you did great – great time, especially with those Shoulder Presses – I bet they got heavy quick?!
Thanks Amanda! Yup, my shoulders are still sore, hair drying was painful today
Mobility
WU x 2
Strength Deadlifts 5 x 95-100-105-110-115
WOD “JT”
21-15-9
- Shoulder press at 35 for the 1rst round and then 30lbs
- Ring dips with purple band
- Knee pushups
Time : 11:31
No too bad I guess. My arms are still shaking haha !! I’m playing volleyball tonight… It should be intresting
Thanks coach !
Way to go Chantal. Great time! Hope your arms were okay for volleyball tonight
Warmup
Front squat (3) 65-80-95-105-110
WOD: JT
21-15-9
HSPU with 25lbs plate
Ring dips with small purple
Pushups
DNF
Finished the 15s and attempted the 1st HSPU but failed it 3 times
I burnt ou too fast on the set of 21. I went to failure on the HSPUs. Got 8, then 3, then 3 more…then it went downhill from there. A bit humbled with a side of frustration.
Thank you, Trent for cheering and pushing me through the dips.
awesome work girl. just makes you figth harder tomorrow.
This one was WAY harder than it looked. Muscle fatigue set in pretty quickly for me too. I know you gave it your all, Gillyon, and really, what else matters?
Thanks guys!
I agree with Lora one million percent on this one Gillyon!! Great effort!
WARNING
public service annoucement
Completion of this WOD will result in substantial pain and muscle cramping as well as loss of mobility to the upper body within 3 hours after completion of the WOD.
just saying
Enjoy
And yet crazy crossfitters will flock to the gym in spite of the warning
LOL! Yes – it’s like they have some kind of a warning/danger magnet. ‘ooooh, that’s going to hurt? Lemme try it…”
LOL Amanda….sooooooo true!!!
Clean to 155 x 5 pr of 5#
Wod
Jt 21-15-9
Handstand pushups with ab mat and 25# plate
Ring dips
Pushups
Time 12:28
This was my first ever crossfit wod. First time did 70 # shoulder press and parallettes dips time was 15:58. Did it again on Jan 2 time 9:10. This time a bit slower but with handstand pushups and ring dips.
Nice work Darsey! I saw this morning when I checked last year’s posts that this was your first workout and was anxious to see your results today! Nice progress! I still remember your surprise at how fatigued your shoulders were because when you looked at the wod on the board it was deceiving.
Thanks. Yep, you’re right this wod on paper does not look that bad. This was supposed to be my rest day but I had to try it again.
That’s awesome Darsey!
Well done Darsey! Nice improvement
Congrats on your Clean PR too.
Awesome Darsey!
Wicked progress Darsey!
Mob
WU x 2 (no push ups)
Strength : Front Squats x 5
95-115-130-140-145 (pr)
WOD Rx’d
Time :16:33
Pumped about this one! Last year I did this WOD with Shoulder Press @65# and paralette dips with a time of 17:39. It’s awesome to see hard work pay off!!!!
Nice
Nice progress, Eric!
Great job Eric!
Awesome time on this WOD and great progress…
Well done Eric! Huge progress! Congrats.
Wow…nuff said!
Thank guys!
nice work on this one E.. it was built for you buddy..
All your hard work is quite apparent by your performance on tonight’s WOD! Congrats Eric!
Congrats Eric!! hard work pays off!!
Mob., WUx2
Front Squat 5RM
185-195-205-215-225
WOD “JT” (rd 1 Rx, rest w/ abmat)
Score at 20 min cap = 2 rd + 4 dips
Nice work Mario
You’ll get this under 20 min next time, for sure!
WU X 2 – no pushups
Strength – Back Squat X 5
185-195-205-215-225
WOD – “JT”
21-15-9
HSPU scaled to Shoulder Press @ 115#
Ring Dips scaled to Paralette Dips
Pushups
Time – 14:45
Thanks for sharing the bar tonight Mario and Kevin.
You ‘scaled’ to 115# shoulder press. You’re strong.
No Kidding – last time we shared a bar he was shoulder pressing what I was squatting. Super strong guy!!
Nicely done Jeff. 115# hardly seems like a “scaled” version…LOL! Your strength is impressive.
well done big fella.. you did great with that weight!! especially after the way you started your morning off!! lol..
Heavy shoulder press indeed! Nice job!
WOD at CF Kinetics:
Run 500m
9 Power cleans (scaled to 65% of max clean: 75#)
21 pushups
Run 400m
9 hang power cleans (75#)
21 pushups
Run 200m
9 hang squat cleans (75#)
21 pushups
Run 100m
T = 14:24
Great workout!
Hoping to make it back ‘home’ to CFM in time to workout with my peeps on Friday night!
That looks like a good one! Nice work
oh AND, I got a CF Kinetics t-shirt – on the back it says: “Be proud of your technique”. What a coincidence, that’s my favorite thing!!
Love that!
Did you pick up a CrossFit Kinetics Helmet?
See you on Friday!
Bazinga….
LOL!!!
Great Job Amanda!! Cant wait to see you back at CFM, we miss you!!
mobility
WU x2 no push ups
Front Squats 1s
185-195-205-215-220-225
“JT”
21-15-9
Handstand Push ups (pike pushups)
Ring dips (Purple Med Band)
Push Ups
Time: 15:44
Arm destruction on this one but its ok because i got my first ring dip without any bands right before the WOD so im very happy with that. Great job tonight everyone.
Congrats on the first ring dip without bands Lance!
WOOHOO! Great job on the ring dip!!
congrats on the ring dip Lance, glad I got to witness it!
Great work on the WOD. Congrats on your “bandless” dip tonight! YAY for progress.
MON
)
WU X 2 (No push ups – it becomes obvious why shortly
Strength: Deadlift 3″s
150-165-180-190-200 (PR for reps)
WOD “JT” (20 min time cap)
21-15-9
HSPU (Scaled shoulder press 65% – 55#)
Ring dips (med purple band)
Push ups
Time: 19:18
As usual a Hero wod delivers the hits big time! First push up in the round of 15 I wound up flat on my face when my arms failed to co-operate! Thought I was done-for then but managed to finish in 3′s and 4′s . Push ups were hardest and ring dips were the rest – maybe should use less rubber band next time although I had nothing left in last round and did last 3-4 push ups one at a time.
To those of you doing HSPU – Freakin’ nuts people. I just wanted to finish under the cap and I barely managed that. Upper arms are a waistland – Good times at cross fit
Nice work Heather!
You too girl – you set the bar high for all the women in the gym. When I grow up I want to be just like you
Nice work Heather. And I always enjoy your commentary after the wods.
WELL DONE Heather! That was one tough WOD! Way to keep pushing (pun intended…).
Great job on the Wod Heather, pulled it in under the wire!! attention whore that you are! lol.. I expected nothing less than you making sure your whole class was gathered around to see you finish!! LMAO cause i know you are too!!
and thank you for falling on your face in the second round as the rest of us were then forewarned by the coach to be careful of it, I believe I owe you my front teeth that I was able to keep!!
WOD ” JT ”
20 minute time cap!
21-15-9
HSPU’S with abmat and 25 lb plate
Ring dips
Push ups
Time:19:51
Super happy that I finished this WOD under the time cap! The set of 15′s were brutal. Thanks for making me work harder Marcel; I was trying to keep up with you the entire WOD!
Last year: 17:25. Did shoulder press and used yellow band for my ring dips last year so I am really pleased with my progress!
Great progress! Way to go!
You did all those ring dips with no band? Nice job!
Ditto..
Nice Corinna!!!
Great job Corinna!
Awesome job Corinna! Wicked progress
Nice improvement
Always Great!!
Front Squats x2
up to 230
Snatch x1
up to 140
Jerks x1
up to 190
JT rx’d
15:33
Last time, I did this in 19:54. Very happy with the PR today!
Wow! Congratulations Coach!
that’s an awesome PR!! Great job!
Wow! Nice PR coach!
nice job coach.. and great race!
Great work man!
Way to go Coach!
Congrats on a huge PR
What is with all your PRs? Share the wealth!! Hehe. Great job!
Crazy PR Kevin! Congrats!
Mobility
WU x 2 no push ups
Skipped strength in foam rolling my upper back & lacrosse on the shoulder blades.
WOD “JT”
21-15-9 of:
Handstand pushups (used 25 lb plate & ab mat)
Ring dips
Pushups
Time: 19:37
Just got in under the cap. Got pretty brutal after the round of 21.
Yes, it did…Way tackle a tough one!
Well done Marcel!
Way to go Marcel!
Marcel, you should also mention that you do your HSPU strict!! unbelievable!! great work bud!
Strict handstand pushups is quite impressive as Jeff mentioned. Way to go Marcel!
Mobility
WU x 2 (no push ups)
No strength – lacrosse ball on shoulders and shoulder stretching instead
Practiced some HSPUs and Ring dips
WOD “JT”
21-15-9
HSPU (25# plate + 10# plate + abmat)
Ring dips (with 2 skinny bands)
Push ups (the only part I did Rx…ha!)
DNF – did 4/9 push ups at the 20:00 time cap. Thanks for the encouraging cheers everyone!
The good news is I finally learned to kip HSPUs, so they should be quicker for me in WODs from now on.
Nice work 6:45 crew! That was a tough one!!
Good job Lora! Anyone who pulls off HSPU in ANY WOD scores a victory in my book!
nice job on the WOD Lora, you were so close.. and congrats on learning the kip for the HSPU that will help in the future for sure..
Well done Lora, and those Rx’s push ups were nothing to sneeze at
They just about killed me!
You should change that “DNF” to “Gave EVERYTHING I had and worked out at 100% full intensity for 20 min straight”
… might not fit on the whiteboard though…
+1
Great work Lora!
Well said
Awesome job Lora!
Nice work, girl.
That set of 15 was nuts!
Great work tonight Lora. The kip will help you knock off those HSPU’s in future WOD’s for sure!
mob
WU x 2
foam roll, lacrosse ball.. stretching..
Wod Rx
something with HSPU over the last couple of weeks has clicked for me, not sure what it is.. did 15 of the first 21 a PR of 5 consecutive..
15:24
awesome job everyone in the 6:30 crew, lots of energy at the box tonight..
Wow Jeff, nice time! Can’t wait to be able to pull off HSPUs in WODs.
Very impressed – and I don’t say that often
Nice job Jeff, CONGRATS!
Great race sir!
WOW! Nice time dude! Congrats!
That is a superb performance Jeff! Execellent!!
Super impressed! Incredible time.
Thanks for helping me with the kip on the HSPUs. You make them look effortless.
Wow Jeff, awesome!!
Wow! Good job
You were off the wall and onto the dips at 1:44. My jaw dropped! Very impressive buddy!
WUx2 no pushups
Strength – KB sumo deadllifts x7 (keeping it light, still feel slight discomfort in back)
15-20-25-35-40-45-50-53
Daily Planks to 5 minutes
WOD “JT” (20 min time cap)
21-15-9
HSPU (Scaled shoulder press 65% – 85#)
Ring dips (parallettes)
Push ups
Time: 17:12
Great job 6:45 class!
Rest in peace JT
Nice work on the WOD, Gabe!
nice work Gabe, I hope that wrist gets better soon!!
Gabriel, I have to tell you that you have perfect pushup amazing form! Your pushups were picture perfect tonight!
Great job Gab!
WU x 2
Front Squats x 3:
110-115-125-135-140 (Failed on # 2)
JT
21-15-9
HSPU with 25# plate + ab mat
Ring Dips with skinny band
Push Ups
Time = 16:49
Shoulders are feeling every one of those reps!
Nice work Heidi, thats a great time
Well done, Heidi! Impressive!
Great work Heidi!
Mob
WUx2 no pushups
Strength Ohs x 5
45-50-55-60-65 pr
“JT”
21-15-9
Scale to Shoulder Press 45#
Paralette Dips
Push ups purple band
Time:11:19