141119

75 Strict pull-ups is a lot. We had a few guys attempt to get them as prescribed- good job guys. Most saw the writing on the wall and kipped the whole thing. Rigid flexibility.

This was, however, another super fun, and super potent couplet. Thanks CFHQ!

3 rounds:

50 Hip extensions
25 Strict pull-ups (*prog)

Allie- 1/2  7:54

Todd McK- 12:15  32/75

Paige- 17:48*

Carrie- 15:58

Joan- 17:59*

Teresa- 7:50

Jeremy- 12:27

Candice- 9:59

Stephen- 10:22  26/75

Sharon- 10:43

Matt- 10:41

Tommy- 12:30

Caroline- 11:05*

Caitlin-7:39

T- 7:35

Great workout everyone, and great job taking a shot Stephen, and Todd McK- the only two to step up and attempt. That is both outstanding, and wicked strong fuel for everyone else. Thanks! Yes Stephen, that's another exclamation point. 

The key word for the Hip extension was "hingy", and we needed to see a fixed back with dynamic hips. Good job maintaining form. Of all the exercises we perform on the GHD's, and especially compared to "Snakey", Hip extension is definitely on the easier side of the road, but did anyone else get the 'clamps' by the third round?

We emphasized Strict pull-ups during the warm-up, and although we didn't see a lot of Strict pull-ups in the workout, we did see a lot of Pull-ups, and less band assist, or progressions. Thanks for your hard work. You're almost there- keep practicing!

Check this article out:

http://library.crossfit.com/free/pdf/CFJ_2014_08_Chins_Starr_Aug.pdf

Thanks for another great day at CFSF.

Take every opportunity you're given.

CFSF