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21-15-9 Reps for time of:
Deadlift 225/155
Handstand Push-Ups

If you don't have handstand push-ups, you can either scale to partial range of motion or Dumbbell Press using 40% of your bodyweight.  Our upcoming cycle will feature handstand push-ups as the upper body movement.  Today's WOD is a pretest.

Post time and Rx to comments.
compare to 8.17.08

"Diane" with Annie and Pat
"Dizzy Diane" with Gillian Mounsey at CrossFit South Brooklyn

Claire M, Jess F and Jenn B, our FGB Female Champs

This weekend our good friend, Chip Conrad comes to CFSBK for his Brutal Recess seminar.  There's still time to sign up if you're interested.  In the meanwhile, you can also read this article by Chip on the Definition of Strength

Sign up for Brutal Recess at CFSBK here!


Don't forget that we're having a kipping pull-up  tutorial tonight! Still time to RSVP

Kipping Pull-up Tutorial
Are you struggling with kipping pull-ups?  Want to break the movment down into its component parts and rebuild it from scratch?  We're offering a free kipping pull-up 101 class next Monday.  This is for folks who have a few strict overhand pull-ups but can't seem to get their kipping pull-ups dialed in.

Requirements: 3 Overhand strict pull-ups
Slots available: 6 (first come first serve)
Cost: Free
When: Monday, Sept 27th 8pm-8:30pm
Only available to SBK members

Reader Comments (15)

Sweet! Handstands are something that I'm always afraid to work on. Not sure if I'm afraid of falling, or of looking like an idiot. Either way, I'm psyched to get some work in on this one!
September 26, 2010 | Unregistered CommenterCanaDan
Is a kipping HSPU an acceptable scale?
September 27, 2010 | Unregistered CommenterLaurel
Great to be back in the gym, especially for Ladies Lunch (plus Josh) with Coach Fox. Fun times with handstands--I am super excited for more of these this cycle.

Diane: 8:53 scaled to 165# DL and 30# DB press (just shy of 40% BW).
September 27, 2010 | Unregistered CommenterCharlotte

September 27, 2010 | Unregistered CommenterDavid Osorio
Diane: 6:23 w/ 155# DL and 35# DB PP
September 27, 2010 | Unregistered Commenterkatie
Warmup:-Lower body mobility work-4min row-a few handstands, then just a few partner-assisted HSPU.

Diane:7:56 with 155#DL and 25# Strict DB Press.-I'm so weak at strict presses. Clearly, something I should be working on more consistently.

Can't wait to do some band-assisted HSPU work in the next cycle!
September 27, 2010 | Unregistered CommenterJess
Strength Cycle Day 16

Back SquatWarmup: 45x5 95x5 135x5 185x5Work: 210x5x3 (PR)

Bench PressWarmup: 45x5 95x5 135x5Work: 170x5x3 (PR)

DeadliftWarmup: 155x5 225x5Work: 265x5 (PR)

Also set a speed PR, knocked out the whole workout in about 40 minutes. Yikes.
September 27, 2010 | Unregistered CommenterJoe
8:48 at 215 dead lift with the trap bar and 35 # db strict press. Felt good.
September 27, 2010 | Unregistered CommenterDavid Mak
Strength Cycle A, week 6 (day 16)

After over a year of being dormant, a chronic plantar fasciitis issue came up mid-workout tonight. No idea why. Un-fun.

Nevertheless, two PR's.

Back squat:

w/u at 45x5, 75x5, 95x5, 115x3, 125x3, 135x1, 142.5x3x5 (PR)

Bench press:

random w/u. Work: 77.5x3x5 (PR)


failed at 150, even though my 1-RM is 165. I wouldn't load my foot, which explains why I couldn't lift the weight.

Notable PWO experience: schooling another patron at Black Mountain, where I stopped on the way home. Said patron didn't understand the difference between GLUCOSE and GLUTEN.

Needless to say, she understands now.
September 27, 2010 | Unregistered CommenterMichele
Diane4:49 as RX'd

I do so love short high power WOD's, no more of this FGB 17min stuff.
September 27, 2010 | Unregistered CommenterJeremy
Dianew/ 225lb deadand 50# db strict press8:39ish

glad to see my back went through it fine, I will really push it on the next one.
September 27, 2010 | Unregistered Commentergabrus
Btw, how do we get our tshirts from FGB for raising the necessary $150? The website says the team captains do it, is that you David, or my individual team leader?
September 27, 2010 | Unregistered CommenterCanaDan
8:59 at 195# high trap-bar and 30lb press.

Afterwards, attended kipping workshop with David, who did a wonderful job as usual. Unfortunately, I think my right shoulder isn't going to let me kip.
September 28, 2010 | Unregistered CommenterSamir Chopra
Mod 15-9-66:24
September 28, 2010 | Unregistered CommenterFox
diane: dl@165 21,15,10.handstand pushups 15,9,6
September 29, 2010 | Unregistered Commenterjmd

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