16:58
3 Inch Deficit HSPU
Strict Dips

this one was spicy as hell... haven't done it for a couple of years..

CFWUx2
18:09
Day after first covid-19 shot (Pfizer)

20:07

(1st time in fasted state; PR: 12:50, last time 17:20)

19:57. Kipping hspu and dips in three sets each. Fist pushes in two sets each.

13:58
Abmat hspu 

17:48 rxd with kipping hspu 

The only record I could find was 22:54 from 2011 so I’m pleased with this. The first 21 HSPU didn’t get hard because I broke into sets of 3. The ring dips felt way easier than they have all year... I think because of the ring support holds...

40y/188lb/69.5”

17:00

Replaced ring dips with Roman chair 
11:44

19:56

27:02

Used a 25# bumper plate under my head for most HSPU reps. 

12:40 - Scaled to 12/9/6/3 of HSPU to 2 blue plates, kipping ring dips & push-ups; first wod in about 3 weeks or so

J.T.

21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

17:48 rx

Completed 2019-07-11
30 lb dbs, ring dips on bars, 16:03

19:34 Rx

12:15. Pike 24” box HSPU, band-assisted matador bar dips, strict push-ups.
Completed 07/10/2019.

8:30
Scaled to 9/6/3 pike push ups
15/12/9 bench dips - push ups
M / 40y / 176cm / 72kg

27:50
2/1 chair dips

Ouch...almost 2:30 off my PR 🤦🏼‍♂‚️

As rx'd, 10:00.

About a minute slower than my best J.T.  Disappointed, but I have not done a ton of ring dips this year, and maybe it showed.  Felt good starting out, got through the round of 21 in under 3 minutes, but HSPUs slowed dramatically in the round of 15.  Triceps were toast near the end of this, and I was doing single push-ups (!) for the entire round of 9.

46m/5'10"/180

Rx. 11:04

11:33

14:17 Rx 

21-15-9 
Subbed Pike push up for HSPU
6:57

14min. handstand box assisted.

I see that very low-calorie diets have their use. They are also called fasting-mimicking diets because the caloric intake is so low. The argument is that they have the same physiological effect as fasting, but are more sustainable. I think that it must be tough to meet the nutrient requirements on such a low-calorie diet, so I doubt it's sustainable long-term. Fasting periods that are limited in time and alternate with nutrient-rich feasting periods might be a good alternative.

16:09 Rx 

14:08

16:00
7 cm box on the HSPU
regular dips

Scaled to Parallel Bar Dips in the absence of Rings
21-15 -9
HSPU
Parallel Bar Dips
Push Ups
23:56

18:57

M/31/5'9/180

12:05 Rx
3:10 slower than 5/6/2018, ouch.

Shoulder Press (50 lb. Dumbbells)
Regular Dips (42-30-18 reps)
Pushups

13:18

15:16 
Modifications: kipping HSPU, one foot assisting with ring dips.

Did 7/5, did "Legend" on the 4th. 18:12 strict reps. All singles hspu after set of 21.
.

27:28

Happy 4th of July All!  Thanks CrossFit for honoring J.T. and for presenting the community with this workout.

I am 51 and new to CrossFit, never having tried Handstand Push-Ups before, but I wanted to start somewhere and honor J.T at the same time.  I didn't care how long it took, I wanted to complete this workout to the best of my ability.  For HSPU, I used a band facing the wall.  My workout and time was as follows:

21-15-9
Band Assisted Handstand Push-Ups
Strict Bar Dips (Deep)
Strict Push-Ups (To Floor)

With no experience on HSPU, even banded were very hard and I required a lot of rest.  Did Sets of 5's, 4's, 3's and 2's at the end to complete.  Literally 90% of my time easily was doing those HSPU!  :)  Bar Dips and Push-Ups were harder after those HSPU as well!

Time 29:37

I figured I needed to start somewhere...but I did it.

2245
 Used  2- 10 lb plates for hspu on rd of 15 and 9.

40 lbs dumbbells
Dip bar
10:54

M/44/6'2"/180#

RIP JT

Tried going strict that went in the dumps quick couldn't get a hspu in the round of 15 so kipped them the rest of the way and kept ring dips strict throughout...15:55 

M/57/6'2"/179
heavily modified today:  floor seated shoulder presses 45# bar, jumping bar dips while minimizing assist, push ups
8:29
RIP J.T.

First workout after vacation. Scaled to 15-12-9 strict HSPU, ring dips, strict PU. 13:09

11:30 rx

Had a short window before leaving for concert so scaled to 15-9-6 

8:10

My HSPU are brutal again

14:30 Scaled

21-15-9
HSPU: feet on 20" box with pike HSPU and light band around hips
Dips: Medium band
Pushups: Light hand around hips

Scaled:
Abmat strict Hspu
Chair dips
Modified push ups 15&9

12:36

Happy 4th of July beautiful souls

18:04

HSPU w/ knees on box
Black band dips
Barbell wide pushups, hole 34 for safety bars, feet all the way back of platform.

16:30. Used Trx instead of rings. And had feet raised instead of handstand push ups

15:15 

11:30 Rx

21-15-9
HSPU on box
Ring dips (ring rows for 15 & 9)😓
Push ups 
12.45😁 👍

13:12 rx’d Strict
The only easy day was yesterday 

Modified the reps a bit: 
Elevated feet pike-HSPU 9/6/3
TRX-Dips 12/9/6
Push-ups 15/12/9 
Not for time, just a lot of chest-pump..  
RIP JT 

Rx-13:48

Scaled HSPU to feet on bar at rack height
9:07

160615:  12:59, abmat HSPU
121226:  8:58, piked push-ups for HSPU

Then, 3 RFT of 40 walking lunges, GHD sit-ups, hip extensions
10:55

Peace to JT's family and loved ones.

Thanks for the hero workout!!
9:56 Rx (kipping) Pr
Compare to 160615: 13:30

17:55 shp 20kg , bar dips, push ups

J.T.
11:50

Scaled to 21-15-9
HS push-ups, off counter 
Ring dips, heels on ground 
Push-ups
14:22
Compare to was scaled to 21-15-9:  Pike Push-ups/Ring dips, feet on ground  /Push-ups - 17:45

RIP JT

8:24 RX

14:33 Rx’d  (PR)

13:55, scaled to push press (88Ibs), dips and push ups 

13:28 Rx (25sec PR)

14:43, knees on 30" box, blue band ring dips, push-ups

15 min 36 sec 

9:07 scaled

OHP 55lb
Bench Dips
Knee Pushups

29/m/5’11”/188

7.23 with the following subs

21-15-9
Assisted handstand push ups with ottoman
Chair dips
Ladies push-ups

10:15

Wall-facing HSPUs -- terrible range of motion on rds 2&3, maybe halfway, but I tried!

49yo/5’7”/161#

Rx.  22:29
HSPU disappeared fast
RIP J.T. 

9´28 force et honneur 💪🏼

What is the proper hand width spacing for handstand pushups?

rx strict
14:40
compare to was 16:39
m/49/175

Substituted pushups for pull ups and did ugly  wall assisted pushups:
7:05 

22:34. 2min PR. Used an abmat for HSPU with 10lb steel plates on the sides for hand placement. Getting close to going Rx.

7:23 for time
Did tricep dips instead of ring dips because I did this one in my living room. Praise God for America! Happy 4th!

Strict 18:27
42/1.78m/77kg

9:55
No rings, regular dips. Couldn’t seem to stay on the wall for the HSPUs after the 1st set. 

Thoughts & Prayers going out to the loved ones of this brave Hero! 

Rip hero. 7:50 all strict reps should have broken into even smaller sets 

10:35 rx
Kipping 

It’s great to see this workout pop up! J.T. was the very first Hero workout and packs a huge punch to the upper-body pressing muscles. The limiting factor is typically muscular failure, due to the high-degree of interference between movements. This workout is deceiving and I’ve made the mistake of going for unbroken sets. Unfortunately, this strategy can cause failure to happen early in the workout. I recommend, for most athletes, to break the reps up from onset and potentially do no more than 1/3 of your max reps in any single set. For example, if you can do 21 handstand push-ups, I might recommend starting with sets of 7 and utilize short rest periods. I have actually seen this workout completed in under 5:00, striving to complete this under 10:00 is a great goal, and going beyond 15:00 probably means we could have scaled the workout further…..although, being that this is a Hero workout, if someone wants to give the full workout a try and will exceed 15:00, I will likely allow them to do so. Here are some scaling options:

Scenario 1- For an athlete that has capacity at each movement, but cannot complete more than 10-12 reps unbroken on the HSPU and Ring dips. This athlete may benefit from reducing volume to avoid failed reps and ensure quality range of motion. A potential workout option could be:
15-12-9 or 15-10-5
Handstand push-ups
Ring dips
Push-ups 

Scenario 2- For an athlete that has plenty of experience, but still struggles with each of these movements. This athlete may benefit from reducing the degree of difficulty, of each movement, and potentially reducing reps. A potential workout option may be:
21-15-9 or 15-12-9
Handstand push-ups with feet on box and body in a piked position.
Band-assisted ring dips
Band-assisted push-ups

Scenario 3- For an athlete that is new, de-conditioned, or performing the movements presents a safety concern. This athlete may benefit from movement modifications and potentially movement replacements. When modifying or replacing a movement try to ensure that similar movement patterns and functions are being preserved. A potential workout option for this athlete may be:
15-12-9 or 15-10-5
Dumbbell shoulder press or piked push-up with feet on the floor
Feet assisted bar dips or bench dips
Push-ups from knees or incline push-ups

RIP Jeff Taylor
11:18 (Strict)
강경택 45세/180cm/90kg/CrossFit HIM

Champions Club Scaling Notes

RANT: 
If my memory serves me right, this was the first-ever hero workout posted on the main site. I am almost positive Michael, JT, and Murph were the first 3. And I do know that this was my mentor, Brian Hassler’s first-ever CrossFit workout in 2005 (he posted as brian t). And lastly, I know this is the absolute opposite of how a sane person would want to design a workout (push with your arms, then push with your arms again, then push with your arms again. For time.). That is precisely why this medicine is so good for you. Most of the time CrossFit blends just the perfect amount of one movement with the perfect amount of another movement to accomplish work in a way that you would never be able to. But every now and then it really helps to do some less-than-ideal stuff. Goodbye, sweet delts.

I SHOULD TRY THIS RX’D IF: I am dead-set on honoring JT and have the capacity to do at least 3 in a row of all the movements. You can still honor the hero by giving a quick note about him, and then modifying the workout to fit your needs.

ORGANIC SCALES:
Strength — as is
Stamina — as is
Endurance — see group version
Flexibility — also as is , just go low on the rings and pull your shoulders back on the push-ups

NEUROLOGICAL SCALES:
Coordination — kipping hspu and kipping ring dips
Accuracy — spin the rings out (externally rotate) on the top of every rep, spin the elbow-pit forward on every push-up (same, external rotation), and don’t count reps on the hspu if your head smashes on the ground
Agility — probably not this workout, play a sport then do this after
Balance — as is

GROUP VERSION:  we’ll probably go with the classic team workout style on this one: partner 1 runs 200m while partner 2 practices the reps of the exercises (first 8 minutes — hspu, second 8 minutes — ring dip, third 8 minutes — push-up). I would like to see handstand hold and ring hold subs made for hspu and ring dips. Stay off the knees on push-ups, snaking is fine as long as your belly and butt are squeezed.

WARMUP:
Literally anything from the abs-down

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. Since I’ve never had the capacity to go really fast on this (just got sub-10 for the first time ever — thanks to all the HS practice we’ve been doing) I look at this as a For Quality day. 

INTENDED STIMULUS
.
Hero day! If you have not done J.T., you are in for a treat. This is both a relentless and a beautifully designed workout. Today you will move your body by pressing with your arms in a full range of angles. While reading this and without moving, move your arms as if you were doing a dip, then as if you were doing a push-up, and then as if you were doing a handstand push-up. If you track the position of your elbow and how it relates to your shoulder you will understand what I mean. This is the first thing you need to take into consideration when scaling. The second thing to take into consideration is the number of reps. It does not seem like much but since we are only pressing you should look at the total number of reps, which is 135. This is more of a 10-12 minute effort than a sprint. Your scaling should be aimed to preserve the geometry of the pushes while being able to handle the volume of reps at a fair pace. This is an excellent opportunity to practice experiencing muscle fatigue in gymnastic movements. The key: don't go to failure, break early and often from the beginning. Scale options to follow. 


OPTION 1
12-9-6-3 reps of:
Handstand push-ups
Ring dips
Push-ups


OPTION 2
15-12-9 reps of:
Box handstand push-ups
Banded ring dips
Rack Push-ups


OPTION 3
21-15-9 reps of:
Banded pike push-ups
Banded ring dips
Ring push-ups

Warm-up for 190704 (see also @dotcomwarmups on Instagram)
GENERAL WARM-UP

4 rounds of:
30 jumping jacks
10 PVC pass-throughs
5 inch worms
1/1 Turkish get-ups

SPECIFIC WARM-UP

Push-up
15-second hollow hold
30-second high plank hold
10 scap retractions in high plank
5 push ups

Ring dip
On boxes, 2 sets of: 10-second support + 3-second negative + 3-second hold in bottom of dip
5 reps of strict dips or jumping dips on boxes
5 reps of strict dips of jumping dips on rings
2 sets of: 2 leg swings + 1 kipping ring dip

Handstand push-up
2 reps of wall walk + handstand hold + lowering to tripod position
1 set of 5 strict handstand push-ups
2 sets of 3 kipping handstand push-ups

Practice
2-1 reps of:
handstand push-ups
ring dips
push-ups

Should we wear a vest if we have it? It doesn’t specify, but that’s standard for Heroes, no?

Globo scale: first hero of the year and one of the originals.  HSPU: if you can't do them because your Globo doesn't allow it sub 1/1 heavy dumbbell shoulder presses.  Ring dips: use a TrX if rings are not available.  Otherwise sub 2/1 bar dips. 

THANK YOU for a Hero