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Handstand Push-Ups

1 or 2 reps on the minute, every minute, for 20 Minutes

If your HSPU's hit failure before 20 minutes is up, switch to 5 Push-ups on the minute until the WOD is completed.

Post volume and rounds completed to comments.

50-40-30-20-10 reps for time of:
Double Unders

Post time and Rx to comments.
compare to 7.10.10

Pull, Melissa!

Ragner Relay Information Session
Interested in running the Ragner Relay? Sarah H will be hosting an information session on Sunday, November 14th at 12pm.

NYC Marathon Viewing at SBK
CFSBK, lululemon athletica Brooklyn and the Brooklyn Triathlete Club will be joining forces to watch the NYC Marathon this Sunday from 9:30am-12pm.  Come on out to support Jess F, Jenn M and Meghan R as they run a grueling 26.2 miles.  Spectors will be meeting at Degraw and 4th ave and using SBK as a home base for bathroom breaks and down time.  Check out the box seats we had to the marathon last year!

Reader Comments (25)

HSPU 2x for first 16min, then 3x for min 17-19, then 8x for 20th min.

This felt really great. Until a couple of months ago, I had assumed these were only for super badasses and hadn't even attempted them.

Annie in 8:25 pr.
November 4, 2010 | Unregistered Commentercarlos

I think it's high time you start assuming you are super badass!
November 4, 2010 | Unregistered CommenterShane
What are our runners' numbers and start waves? Trying to figure out if all my peeps are going to be in roughly the same time zone...

Very sad to miss all the FSQ fun this cycle. Travel for work, knee pain, yada yada yada. Gonna try this workout at home today I think.
November 4, 2010 | Unregistered CommenterCharlotte
if you have the start times and estimated paces of your runners, JackRabbit Sports created a really helpful tool to track your runners.


good luck ladies! look for the sea of ORANGE (Team Fox supporters) near Root Hill (Mile 7), 1st Ave (Mile 18) and 5th Ave (Mile 23), all on the runner's left.

November 4, 2010 | Unregistered Commenterstephaniep
I'll be there to cheer!

Here's some info the gals shared with me...

Meghan - 9:40 Green wave (est Degraw 10:35)Jenn - 10:00 Orange Wave (est Degraw 11:10)Jess - 10:10 Wave 2 (est Degraw 11:25)

I'll also put them into my iPhone app for Sunday to see if we can get more accurate updates.
November 4, 2010 | Unregistered CommenterSarah
this is an interesting opportunity:

if you have an autoimmune disease and eat or ate Paleo for at least two months, Dr. Cordain wants to talk to you.

November 4, 2010 | Unregistered CommenterMichele
Hey Everyone! Thanks for all the advanced support for the Marathon. It's only 2 days and 20 hours away! Gulp.

Here's is the clickable link that Steph P. is talking about: http://www.jackrabbitsports.com/maraguide-This thing is fantastic! You can track up to 3 runners on one sheet. Just plug in your runner's bib number, estimated finish time or pace, then scroll to the right and it will tell you where your runner will be at every mile! It also gives you the nearest subway stations if you want to chase us around. ;) If anyone is interested in tagging along with Chris and my family, let me know so I can get you a special colored handkerchief to wave around so that I can spot you guys elsewhere along the course!-------Here's my details:-Bib# 31803-Wave 2 start = 10:10-Target finish time = 4:30**I'm going to bring a copy of my timeline and post it on the bulletin board tonight.-------Marathon related goals:1)Finish with a smile!2)Sub 4:30 finish3)Beat Jared (from Subway)4)Beat Oprah's time (4:29:20)

November 4, 2010 | Unregistered CommenterJess
Here's the rest of my November goals!

1)Get 2 HSPU (1 abmat)-Will work on this 3x week in the following way:-3 x max reps hspu with 2 abmats-strict press: 3x5 sets across-dips: max rep first week, then sets across based on average + 1.

2)Match/beat PR of 83lbs by actually snatching the weight up and not pressing out.-Will work on drills 3x week (or more if I can stand it!)-focusing on technique and getting under the bar fast!-working tall snatch, snatch balance and light snatches.

3)Get 4 strict pullups.-3x week to complement hspu work.-options: 1 strict on the min for 10 mins; ring rows

Whew, I've got alot to work on. Thank you Coach Fox for your help. Can't wait to ramp up my Crossfitting once this marathon is over!

Oh, and I'm also committed to logging all of my workouts in a notebook again. I guess a regular old composition notebook will have to do for now...
November 4, 2010 | Unregistered CommenterJess
Anyone have a pair of recovery (compression) tights they'd be willing to loan Jess for a few days post-marathon?

I don't want no cripple for a wife...
November 4, 2010 | Unregistered CommenterFox
GOOD LUCK JESS!!! Will be thinking of ya!
November 4, 2010 | Unregistered CommenterTeresa
Did today WOD using a friends pass at local gym.

was able to HSPU 1x 1abmat for 8minutes. Then completed last 12min with 5x push up.

Annie: 9:02
November 4, 2010 | Unregistered CommenterDhalioua
Thanks for all the support for us marathoners! I definitely think my time with CFSB has helped my strength and mobility, and will push me through. My bib number is 29451. I expect to be at Degraw around 11:15 or so. My goal is to sub 4:00, but as Jess said, I just want to finish with a smile!

Goal post-marathon is PALEO! This carb-loading is fun, but tiring.

See y'all on the street!
November 4, 2010 | Unregistered CommenterJenn Maldonado
Fun Thursday's again at the 5pm class...

HSPUs3 on the minute for all 20 minutesHard but doable. 60 HSPUs!!!

Annie4:57stOked!All unbroken. Sit ups usually wind up being broken a bit, not tonight. 6 pack abs, here I come!
November 4, 2010 | Unregistered CommenterFox
Did this at home. Started with 1 rep on the minute with an encyclopedia under my head, but after 5 minutes started failing so added a dictionary and one rep, so 2 reps on the minute. Got through the rest of the 20'. Really want to get a couple real ones one day...might try doing this workout 1x/week as a way to work on it.

Some press about Crossfit and O-lifting!http://www.washingtonpost.com/wp-dyn/content/article/2010/11/01/AR2010110106050.html?hpid=sec-health
November 4, 2010 | Unregistered CommenterCharlotte
45# DB presses x2 on the minute with shoulder mobility in between. Nice.Annie 7:05 (PR)Mr. Fox - congrats on that Annie time, that’s awesome!
November 4, 2010 | Unregistered CommenterDavid Mak
Oh, and Peter, congrats on your... get ready folks...4 MINUTE PR!!!
November 4, 2010 | Unregistered CommenterDavid Mak
Yeah, I got the 4 minute PR... from 16 and change to 12:37 still slow, but the DUs are starting to happen. Was going for a new pr on those when Osorio came over to jinx me with a "Nice work, Petey." Thanks a lot David.Still three PRs in a week feels great. Thanks for all the help and love everybody!Great work on all the Annie PRs everyone.
November 4, 2010 | Unregistered CommenterPeter
Sub Day.

Did 35# DB presses - 3 on the minute. Last two rounds got kinda rough.

Then subbed 24" box jumps instead of double-unders as my shoulder was still feeling fried from last week. So the rep scheme was 25-50-20-40-15-30-10-20-5-10. Finished in 7:40

November 4, 2010 | Unregistered CommenterSamir Chopra
Subbed 20# DB presses, 3 on the minute.

Annie: 9:09

November 4, 2010 | Unregistered CommenterJessica Bailey
Slowly coming back.

Wrist couldn't support handstand pushups so did regular pushups from dumb bells 5x on the minute. Too easy. Probably should have gone higher, but then my wrist was actually starting to complain by the end so this was probably smart. (Tired of being smart, want to do heavy stuff).

Then did heavily modified Annie. Did with Box jumps and 1/2 reps for those. 24 inch box. Took a long time, 9:41. This was my first non-interval metcon post strength cycle and it hurt.
November 4, 2010 | Unregistered CommenterMalcolm
What an awesome day!-Went to the Marathon expo and got a little overwhelmed, but also more excited.-Took the shuttle bus to Paragon sports for free lunch...yes I had a slice of pizza and a hot dog.-Bonus: won (2) $25 gift cards to Paragon!-Came home and did laundry (boo)-Then Crossfit!

Warmup:-12 mins of: hollow rock (:15), 15 hard pulls on the erg, 3 handstand kickups/holds-thanks david for the help with the hollow rock. I always thought I was doing it wrong, but didn't know how to correct it. feels so much different now!

HSPU on the minute:1-5: 2 reps with 2 abmats6-10: 3 reps with 2 abmats11-16: 2 reps with 1 abmat + 15# plate17-19: 2 reps with 1 abmat, 15# plate and assist on 2nd rep.20: either I got one then failed, or just failed. can't remember-I really enjoyed this! It was kinda fun figuring out how to make this appropriately challenging.-fun partnering with Alan on this one!

Annie:6:57 PR!-Everything unbroken except my round of 40 du's. Situps are faster but still slow. I've got too many bad carbs in my belly!!! (see note about pizza and hotdog above) Can't wait to clean up my diet...post-marathon celebration. ;)-Seems like there were lots of PR's tonight! Nice job all! Especially you Mr. Fox. You smoked it!

Goal work:-Ring rows 3x10

November 4, 2010 | Unregistered CommenterJess
I'm a new guy. Is the gym just closed on rest days or does something happen at the times when group classes are normally held?


November 4, 2010 | Unregistered CommenterAaron

We hold classes on rest days, usually the previous day's WOD. Friday evening is an open gym format. To see class times, check out the schedule link on the left column.

5pm Class12 min Warm-up6 Forward Rolls (felt dizzy)3 Handstand kickups (used my non dominate leg)15 pulls on the erg (sub 2:00)

Handstand OTM WOD10 Minutes of 2 HSPUs to 2 Abmats10 Minutes of 3 DB Presses with 35lbs. :05 hold at bottom and top of each rep

Went to doubles because I didn't want to overdo it on the clavicle and work out some subsequent imbalance issues.

"Annie"9:41 as Rx'd

About 3 minutes slower than my PR. My doubles weren't clicking and sit-ups felt really slow. Got a bit frustrated and lost my push on this.

No homecooked meal today.. :(
November 4, 2010 | Unregistered CommenterDavid Osorio
Strength Cycle B, Session Five

"rest day"


w/u 45x5, 65x5, 85x5, 95x5work 105x3x3

eff those 3x3 sets, they are cosmically wrong.


33x5, 38x5, 38x5work 40x3x5

deficit pulls

w/u 95x5, 115x5work: 135x5

first-ever exposure to the "deficit pull" technique. my 1-RM deadlift is 180, so i went into the 135lb-set thinking it would be nothing.

by the fourth rep, i was experiencing some interesting neurological psychedelia.


windmills - funnest. thing. EVER.

5 reps @ side with 20-lb dumbbell, then figured out how to do it with a 12-kg kb.

It worked on my dominant (right) hand, but not my left, so switched to 25-lb dumbbell.

thanks jeremy for the comforting reminder that if i drop a kettlebell on my own head, i won't want to see it coming.
November 4, 2010 | Unregistered CommenterMichele
Handstand Push-Up WOD: 1 HSPU x20. Very happy with this. I thought my HSPU would vanish after a few rounds but they held out. It definitely helps to pop out of the bottom as quickly as possible.

Annie: 6:39. 30+ second PR! I was motivated to push for this by Fox's amazing sub 5 minutes.

Looking forward to cheering you crazy marathon people on Sunday!
November 5, 2010 | Unregistered CommenterLaurel

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