140220

This workout reminded most of us of 'Backwoods Cindy' where we reversed the order of Pull-ups and Squats. That turned into one long, miserable Pull-up session, much like this one did.

That's a cool 135 Pull-ups in case you weren't counting. We haven't even mentioned the Pistols yet...

Totally fun. Thanks CFHQ!

'Special Mary'
For time, all strict:
5 HSPU
10 Pistols
15 Pull-ups
10 HSPU
20 Pistols
30 Pull-ups
15 HSPU
30 Pistols
45 Pull-ups
10 HSPU
20 Pistols
30 Pull-ups
5 HSPU
10 Pistols
15 Pull-ups

John- 16:12
Megan- 27:52
Kathryn- 28:02
Russell- 22:02
Todd McK- 28:52
Paige- 17:20
Mary- 25:39
Eric- 17:25
Dustin- 25:49
Paul M- 25:12
Carrie- 25:58
Candice- 26:16
Casey- 28:52
Abby- 19:14
Byron- 16:11
Teresa- 28:13
Richard- 15:18
Tammy- 25:22
Cole- 21:10
Sharon- 13:05
Paul- 24:45
Britt- 25:19
Caitlin- 18:30
Tommy- 19:43
Quincy- 25:36
Dave- 22:25
Trent- 10:24

Great workout everyone. There were a few scales and subs: Squats for Pistols, Push-ups for HSPU's, and some Pull-up progressions. We didn't get too picky.

At prescription this thing is a beast. Strict. No kips of any kind, either on the HSPU, or the Pull-ups, and freestanding Pistols. If you stuck to those standards, HOOF*CKINYAH! and great job.

As it was, most of us threw the word 'strict' out the window at the get go and kipped all the way through. That's ok. We still received the desired effect.

Pull-ups- 7
Hands- 0

Strength and conditioning. That's what separates CrossFit from any other program. We become stronger as we train. Here is a table of strength standards:

Lift                  Men                  Women
Front squat    1.5x BW            1.0x BW
Deadlift         2.0x BW            1.5x BW
Bench press  1.5x BW            1.0x BW
Push press    1.15x BW           .75x BW
Squat clean   1.25x BW          1.0x BW
Clean/press   1.0x BW            .75x BW              

How do you measure up?

Good job holding on tightly through to the end. Thanks for another great day at CFSF.

Ready to lead, ready to follow.
CFSF