Monday 1 November

CFI Halloween party guests

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed 15:22, TJ Barber 16:23, Dave Leys 18:11, Matt Chan 18:27, Rob Orlando 18:31 (burpee rope pull-up), Kristan Clever 24:37.

Post time to comments.

“Finding and Developing Your Handstand Push-Up” with Carl Paoli, CrossFit Journal preview video [wmv] [mov]

Austin Malleolo on today’s WOD – video [wmv] [mov]

Pat Barber on today’s WOD – video [wmv] [mov]

Rob Orlando on today’s WOD – video [wmv] [mov]

15 thoughts on “Monday 1 November

  1. Scaled this workout to Silver: 17:28

    5 rounds:
    9 pull ups
    9 ring dips
    9 inverted Push-ups
    9 burpee jump over parallette

    The inverted push-ups got me on this WOD.

  2. I had a great time working out with the 5:15 class. I did our option #2 Rx’d workout. I split the muscle-ups and ring HPSUs into two movements with the HSPUs lower to the ground.


  3. Lots of energy in the 6:30 class! Kudos to all the men who did muscles and ring HSPUs and Lisa for bar muscle-ups! Rick worked his butt off tonight. You all motivate me. Great work!

  4. I did my own workout today. Wanted something light weight, fast and dirty. Wasn’t up to todays WOD after a long weekend.

    3 rounds for time of:

    25 push press 65 pounds
    25 situps
    25 air squats

    Finished in 5:34

  5. I’m not sure how it’s possible but these WODs just keep getting crazier and crazier! I had to scale down below bronze (lead?) but finished in 23:46. Subbed ring-rows for pullups and presses (which turned into push presses) for the inverted pushups, but kept the reps from bronze. One step at a time! I’m looking forward to sore arms tomorrow and another butt kicker on wednesday. See y’all the day after tomorrow!!

  6. 5:15 class was great. Many of you are becoming stronger and more consistent in your MUs and HSPUs. Scott, Alex, and Josh come to mind. Always fun working with you guys.

    I ran 3.9 mi in Vibrams tonight. POSE’d pretty much the whole way. Feeling good so far.

  7. Silver(ish?) 15:02

    5 Rounds of:
    -9 Assisted pullups (started with blue band, but just couldn’t stick with it)
    -9 Parallette dips (parallettes raised up on 45lb bumpers; I started out with my feet on the floor, but David brought a 12″ box for me to put my feet on. See photo on tomorrow’s WOD!)
    -12 Inverted push ups (GHD)
    -12 Lateral burpees (over parallette bar)

    Really enjoyed tonight’s workout! Thanks for the extra challenge on the dips, David. I think the parallette dips were a good thing for me. I think I tend to over-assist myself when I bar dips or ring dips, and this forced me to really work, especially after adding the 12″ box! I’ll keep doing these until I can do regular bar/ring dips.

    Also, I finally got over my fear of doing a handstand against the wall! (The first time I tried, I kind of went *splat* and hurt my neck. Hadn’t really tried them again until tonight.) I was also able to get proficient at doing them on the parallettes. Now it’s time to start working toward a HSPU and parallette HSPU. Yay progress!

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