Push, Pull

7 Rounds For Time:

5 Handstand Push-Ups
5 Deadlifts (225#/135#)


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Jeremy and Kim Deadly Duo

Short and sweet. This WOD is a quick one that with full handstand push-ups gasses you midway through and taxes the shoulders. We underestimated the effect scaling would have on this one and the shortened ROM (range of motion) for handstand push-ups did not adequately train the shoulders. Chalk it up as a learning experience. Future WOD’s with handstand push-ups will be stricter in using the pike push-up on the floor or pike off a box as a suitable scaled exercise rather than allowing 3 AbMat’s for a HSPU. For those who can get inverted and easily knock out HSPU’s with 2 AbMats we will lower that target slightly by using a 10# bumper and AbMat. The goal is to make the range of motion an equal challenge and load on the shoulders as a full ROM handstand push-up requires. This will increase overall strength in the shoulders much quicker.

Congrats Travis for PR’ing your double-unders with 48 straight tonight. Impressive hops! Also a big burpee welcome to John and Cathy who are completing Elements this week and Tara who just started. Don’t worry, you three will find out what burpees are soon…

“The Triplet” Highlights from the 2010 CrossFit Games Carolina Sectionals [wmv] [mov]


5pm Friday afternoon class begins this week.

Saw this quote on an email from Lauren at lululemon: “There is no separation between health, family and work. You love every minute of your life.”