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This was a monster session that can very easily be described as pushing and pulling. Two body weight giants from the CrossFit repertoire that when matched together pack a serious punch.

21-15-9 reps of:

Handstand push-ups
Pull-ups

Allie- 8:30*

Todd- Rx  4:33

Todd McK- 12:10*

Alice Anne- 7:14*

Lynde- 6:51*

Erin- 8:11*

Tammy- Rx  4:51

Casey- Rx  6:41

Derrick- 7:02*

Kathryn- Rx  9:55
Heather- 5:45*

Teresa- 3:53*

John M- Rx  5:45

Shannon- 4:33*

Mark- Rx  4:05

Candice- Rx  7:45

Emilee- Rx  10:46

Holley- 9:42*

Sharon- Rx  8:35

Matt- Rx  6:38

Jimmy- Rx  3:13

Tom B- 4:39*

Dave- Rx  6:18

Stephen- 6:30*

Britt- 6:34*

Ken- 5:38*

Dale- 6:00*

T- Rx  6:42

Great workout everyone. Whether you are still working on getting inverted, or are there already and working on getting up and down while inverted- good job. The Handstand push-up is one of the most intimidating CrossFit exercises around, and it takes exposure, practice, and more practice to perform.

There were a few different *progressions: Handstand holds, plate presses, and negative Handstands. Whether you got the Handstands or any progressions- good job getting upside down, and good job working on 'hollow' positioning. 

There are Handstand push-ups, and there are straight up "Games" rules Handstand push-ups. Most of us are good with the Handstand push-up, but only a few are getting the Handstands straight up. Good job Mark M. Those are straight up!

Good job with the Pull-ups. Hollow is a big component of Pull-ups too. The controlled swing from hollow to extension, and back is where we get our 'up and over the bar' momentum from. This is one of the first things you learn at CFSF for a reason. Get more.

Hollow was the word of the day because of it's strong presence in both exercises. If you could maintain a solid hollow position you were working a lot less than those who could not.

Great job puppies. We have an even bigger litter than we thought. Thanks for your hard work. Remember crawl, walk, run. Be consistent, and DO YOUR HOMEWORK. Thanks Ryan and Stacie. Your enthusiasm, and coachability is outstanding.

A recap of some WOD rules:

CFSF opens up at least twenty minutes before the WOD begins. Which gives you between twenty, and thirty minutes to warm up. If you arrive shortly before the start of the WOD you have options: one- no warm up (which we disapprove), and two- warm up well and go with the next class or heat.

If there is a need for heats, the first people signed in have priority. Sometimes it's "fast first" keeping them out in front.

You are encouraged to come in early to practice anything you want as long as it does not interfere with the WOD underway. You may start your warm up early, not your WOD.

You are also encouraged to attend the weekday rest day open gym at 5:15 pm for additional EBM/skills work. Mandatory attendance for puppies.

We have a new rule: Anytime and each time the word "werewolf" is heard in any song we all drop and do a Burpee.

Thanks for another great day at CFSF. Thanks for all the great efforts and fuel.

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CFSF