For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Kristan Clever 19:31,Β Graham Holmberg 19:37,Β Elyse Umeda 29:27. Post time to comments.
Compare toΒ 091216.
This is a MUST watch video on degenerative disease and diet by Gary Taubes.
Awesome video from the workshop Russell! It helps to actually see yourself on video.
And love the pic…looks like shirts vs skins π
who’s the hottie on the right? woohooo!
17:58 PR (did this head to floor on 091216 in 26:55)
Scaled HSPU to head to floor, reps as Rx’d
pullups as rx’ed
head to floor HSPU with 10-9-8-7-6-5-4 rep scheme
24:30
Need to learn how to kip on HSPU.
28:32
Pullups RX’d, kipping HSPU in 10-9-8-7-6-5-4 reps.
22:53 pullups RX’D, scaled hspu 15-13-11-9-7-5-3
Scaled to 10-8-6-4-2 of strict PU’s and kipping HSPU in 11:50.
Just in case you didn’t notice (or didn’t go to the clinic so you just didn’t take a look)….definitely check out the Pose Clinic video if you have a chance.
Even if you weren’t there, it is nice to see some of the errors we all make and see them corrected.
As a complete non-exerciser at the moment (UGH!), I still took a look and it made me think about the way I run (RAN) and how I could do better (SOMEDAY).
Hope you all are doing well! MISS YOU!
I am glad the HD camera was out of service…didn’t need to see my jiggle in HD π
We miss you too!!!!!
Very cool video! Awesome of Russell to take the time to edit that all together for everyone. Glad to hear the clinic went well.
No CF for me today. I had a graceful fall during the rain last night in my garage and landed hard and fast solely on my left palm & knee which caused me to jam the crap outta my elbow. I think it’s okay, but is a bit swollen and sore today. π Gotta love having an “off” center of gravity. Just a few more weeks…..
Kat, I miss you too.
Needed the band for pullups, and scalled HSPU with the knees on the box. 14-12-10-8-6-4-2 at 23:30
19:31 – Box HSPU, reps as rx’d
23:14 (strict/band PUs, reps as rx’d; Kipping/Box HSPU 10,8,6,4,2,1,1)
22:03 PUs as rx’d and 15-12-9-6-3-3-3 head to floor HSPU.
Patrick destroyed this WOD today.
Very cool video of the POSE clinic. Thanks Russell!!!
19:57 Scaled: reps 15-12-9-6-3. strict pullups and head to floor HSPU.
As Rx’d 16:04
Do we still teach the “hopper” concept at Level 1 certs? I’m holding out on attending an L1 until Russell hosts it at CFHSV. This would be the WOD I’d like to pull out.
Nice job today old man!
This is exactly why Kristi and I have decided that you are no longer allowed to refer to yourself as “old man.” Nice Work!!
16:33 PUs, HSPU with abmat 12,10,8,6,4,2
13:49 Strict Band P/U’s and HSPU w/Abmat’s….scaled like Tracey told me to. She’s the boss:) Hard even with the band. Really trying to get stronger so I can have a pull up by my b’day!!!!
20:39
nose to floor and strict as I could pullups
Patrick killed this one today! Nicely done!
28:39
Almost 2 minutes slower than last time.
14:38 as Rx’ed
wore a nylon Valeo weightlifting belt so I could keep remembering to brace my abs. This helped but wasn’t a cure for hyper-extension issues.
14:02-Scaled-15–>3
Pull-ups w/double skinny band, and knees on box HSPUs
Um, about that partner carry….who’s gonna carry me?!?!! lol
Hahaha….I was thinking the same thing!!! I need to eat light tomorrow π
Warm up then Strength:
Shoulder Press 1RM
35 (5 reps)-55 (3 reps)-65-75
Scaled WOD in 12:37
8 rounds for time of:
Run 200m
3 Front Squats @ 70lbs
3 Split Jerks @ 70lbs
First time doing split jerks… scaled for intensity!