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We pulled the 'rigid flexibility' card on this one, with the exception of one guy that is, and threw the word STRICT out the window. Strict is the absence of momentum, and changes everything.

3 rounds:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

Holley- 27:14
Todd McK- 27:08
Paige- 27:41
Joan- 28:05
Teresa- 27:46
Todd- Rx  39:36
T- 20:48
John- 23:23
Wesley- Rx  21:36

Great workout everyone. MONSTER workout Todd- all strict. Outstanding! A few people cut some of the Pull-ups, understandably, as 135 total is a lot. However, Paige pointed out that this was a balanced workout; 45 pushes, and 45 pulls.

Strict doesn't necessarily mean more work, it just means that you're going to be working harder. When you think about the formula for power output, time is a big factor. The faster we work, the higher our power output will be. Conversely, the slower we work the lower our power output will be.

Strict work is super tough, and a great way to increase overall strength. Ask any of the CFSF ladies about strict vs. kipping and they'll tell you what's up. There are CFSF ladies that can crank out 20+ Kipping pull-ups, yet are UNABLE to do one Strict pull-up. That's a big difference.

Hands- 0
CrossFit- 7

Thanks for another great day at CFSF. Great prioritization on a super nice Sunday afternoon.

Do it again!
CFSF