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Monday
Feb272017

Handstand Push-Ups / Deadlifts | WOD 2.27.17

Handstand Push-Ups / Deadlifts Superset*

5 sets of:
1A) 5-10 Handstand Push-Ups
1B) 10 Deadlifts

Perform the Handstand Push-Ups strict for the first 2 sets, then work on kipping them. Scale range of motion to up to 2 AbMats as needed, or perform Box Piked HSPUs. Work up to a medium heavy set of 10 touch-and-go Deadlifts, topping out at 275/185 if you're able to.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

Post work to comments.

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3 Rounds for Time:
400m Run
30 Squats
20 Push-Ups
10 Pull-Ups

Post time and Rx to comments.

Late last week, Refinery 29 published this awesome feature on Iron Maidens. It's an inspirational slide show featuring many competitors from CFSBK and beyond. Look at every photo! Read every word!

CrossFit Open Score Submissions

A reminder for Open competitors: In order for your score to be counted, you must submit your score and judge's name to the CrossFit Games site by 8pm tonight. If you don't submit a score, you'll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. CFSBK Open Intramural Team captains: don't forget to submit your team's scores to the spreadsheet by tomorrow at noon!

Wanted: Badass Soccer Players!

The CFSBK soccer team is looking for 2-3 more intermediate-level players to join their Thursday night league. Prior playing experience is needed. Contact dhalioua [at] gmail.com for more info.

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What Counts as Five-a-Day? BBC
Six Stunning Passports from Countries That No Longer Exist Atlas Obscura

Reader Comments (13)

6am with Ro and Nick

Still pretty beat up from 17.1

HSPU - 5x10 - all strict - working the strength component there
DL - 155, 205, 255, 275, 275

Back got the worst of the Open, but my hamstrings weren't great either. Felt good to move some moderate weight

Metcon in 9:32 - all unbroken

February 27, 2017 | Unregistered CommenterDan L

7 AM. Whee, deadlifts!

I was comically bad at the HSPU kipping exercise. Turns out I have an absolutely pathological fear of biting it when kicking out to a plank on the floor. I actually got sent to remedial DB press-land until I figured out that going on the soft mat would allow me to try the kick-outs.

Stuck with a 24" box for the piked HSPU. I do think this might be one of those movements that I get for the first time in the Open. Worked to 175 on the deadlifts, which were harder than I expected.

WOD in 16:24 Rx. I am a slow mo fo but I'm happy with myself for a) staying on my toes for all pushups and b) managing sets of 3-4 kipping pullups at a time.

February 27, 2017 | Unregistered CommenterStella

6am with Ro and Mr.Nick

Just like DanL I'm still pretty smoked from 17.1

HSPU - 5x10, all strict, going to try to keep it that way to keep working on strength

Deadlift: 155, 205, 255, 275, 275 (last two sets for 5 reps)

Metcon in 10:06 - cold running but fun

February 27, 2017 | Unregistered CommenterMichael A.

17.1 second day soreness is far worse than day one. Oh well.

HSPU - 5 strict to abmats x 2, 5 kipping to 2 abmats, 3-1 kipping to 1 abmat, 2 kipping from the floor. Nice mix practice.

Deadlifts: 135 x 10,185 x 10 x 4. These were tougher than I would have liked. Got better as they went along.

WOD: 14:19 Rx. Runs were cold. Squats happened. Push-ups broke down during the last round. Pull-ups in 3 sets each time.

February 27, 2017 | Unregistered CommenterKayleigh

Short Circuit @ 9AM with Brett.
DB bench press, Romanian deadlifts, db shoulder rotations and a chest height banded hold for the strength portion.
Then with a partner- EOMOM:
4 rounds:
125m row
5 burpees
5 24" box jumps
then 4 rounds:
125m row
5 burpees
5 kb swings (russian @32K)
then 4 rounds:
125m row
5 burpees
5 db thrusters (30#)

goal was to complete the round in a minute and get a minute rest.

All my rows were around 20 secs, made the minute goal every round but the last 2 thrusters,
even in the first one when I started to do a burpee box jump before realizing I didn't have to ;-).

tough one.

February 27, 2017 | Unregistered CommenterCharlesS

Joined the League Of Those Who Redo Open Workouts...

Got 223 reps this time. STILL DIDN'T FINISH!

Back really started to smoke on the 50s and I slowed to a crawl. Simply couldn't push the pace to finish the last 15 burpees in the time cap. I felt like a wet noodle trying to jump. Must've looked super fit!

February 27, 2017 | Unregistered CommenterFox

6am with Ro and Nick

HSPU - 5x5 - 3 sets strict on 2 ab mats, then 2 sets kipping off floor (have to work on not falling off the wall)
DL - 155, 205, 255, 275, 275 (all x5 due to open soreness)

Metcon in 13:21

Make up posts:
2/19: power clean up to 255 (20# pr) then 20@230
2/20: Did the EMOM with low box to baby my hip
2/23: Snatch EMOM at 95# - easy. Best tabata row - 118m
2/25: 17.1 rx'd in 19:29 - snatches 10, 20, 30, 20/10/10, 15/15/10/10. BBJs really slow.
2/26: Clean EMOM at 155# - easy. wod with 45s of DU attempts per round in 7something

February 27, 2017 | Unregistered CommenterDan G.

1PM 17.1 party with McEveryCoachBasically

174 Reps, RX. Went in planning to really keep the pace slow and steady from jump street, but was a little too eager off of the starting block and was red-lining by the end of the second round.

Charlie was my hero today, both for smoking her workout and for coaching me through the back half of mine when I started getting up from my burpees a little less, and moaning into the floor for extended periods a little more. This was way tougher on the lungs than I was anticipating. But I couldn't really ask for a better atmosphere to commit my first-ever Open workout to history.

February 27, 2017 | Unregistered CommenterPeter W

Also part of the redo 17.1 club. I royally redlined on Friday. Ended up blowing it in the 40s and got 16:45. Which, for the record, I think is an awesome time and should have been satisfied with it. But I was disappointed in my ability to stay calm and pace. anyway, it was extremely motivating to be around all weekend to watch everyone else. So I couldn't wait to get it done!

Played around with my pace and planned out my splits to go sub 15. Which was aggressive but I thought it was worth a shot. Stuck on pace til the 40s, and then fell off by the 50s, which is fine. I think I came in with a much better attitude and did the best I could, so I'm really happy! Completed in 15:28. Some super beastmode times put up this week. Also, awesome to watch @motivatingmeg RX that workout today like a boss! Love it! Can't wait to see what's in store for next week.

February 27, 2017 | Unregistered CommenterK HarpZ

Redid that shit too because I knew I hadn't done as well as I could have and today I brought my game face and did almost all of the snatches unbroken, until 35/50.
burpees were still ridonkulously slow, but steady.

Went to the pain cave a bit, as much as I can personally. Delighted to have shaved like three mins off my Saturday time and FINISHED in 17.10!!!!

Worth every second of pain.

February 27, 2017 | Unregistered CommenterCharlie

I have so much respect for those who did 17.1 again. No second thoughts here. Also- I CANNOT stop eating since that WOD. -3 all weekend for the LFPB challenge. :( Guess my body needs to refuel.

HSPUs: shoulder hurt. Need to accept that I won't be doing HSPU, bar or ring muscle-up attempts in the Open :(

Did strict pressx8x5 with 22.5 DBs instead.

Deadlifts: 115-125-135-145-155
That was plenty heavy for today. Also kept bashing my bruised shin. Ouch.

WOD: 14:32 Rx
Run: slightly faster than usual but didn't have anyone to chase. Everyone was far ahead of me.
Air squats: fast
Pushups: sets of 3 until the last 7 reps which were singles
Pullups: unbroken

Perfect recovery WOD

February 27, 2017 | Unregistered CommenterKLove

8:30 with JB

DL at 215 with HSPU at 4 sets strict 5 and 1 set 5 kipping. Back was still touchy from Saturday, so really focused on keeping my form correct on the DL.

This metcon got real ugly real fast -- need to drill running more, and work on my push ups. I think I did it in 14:30ish.

February 27, 2017 | Unregistered CommenterMatt Egan

8:30 with JB

Tried wall walks for the first time tonight. Thanks JB for your patience and positivity explaining how it's done! Being upside down will take some getting used to! I stayed steady at 75lbs for the deadlifts which felt heavy but very doable.

If I remember right I think I finished the wod tonight at 19:45, while I feel my stamina for running has increased a lot I remain painfully slow, thanks for keeping me company Gabby! I scaled back push ups to elevated and dropped it down to just 10 each round, which I think was the right choice. They are hard/slow going, but I'm slowly bringing down the elevation each time I do them and I think my form stays more or less the same.

February 27, 2017 | Unregistered Commentersarah

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