Individual Event 1 - "Diane"

21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up

The athlete begins standing behind the barbell. At the call of "3-2-1 … Go!" they may reach down and begin the set of 21 deadlifts. After completing 21 deadlifts, the athlete moves to the wall and performs 21 handstand push-ups. Then, back to the barbell for 15 deadlifts, to the wall for 15 handstand push-ups, then 9 and 9.

After the last handstand push-up, the workout is complete.

Time cap: 9 minutes

Click here for a WOD DEMO.

Scoring

The athlete's score is his or her total time for completing the workout. If he or she does not finish the entire workout within the 9-minute time cap, the score is 9:00, plus a one second penalty for each rep not completed. If an athlete cannot complete the first round of 21 deadlifts and 21 handstand push-ups within the time cap, the athlete does not advance to the next workout.

Movement Standards

Deadlift:
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Handstand Push-up:
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36" wide by 24" deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.

Compare to 10/11/11.

2012 Regional Workouts announced!

For time:
150 DU
100 KBS (1.5/1pd)
50 HSPU

Partition the double unders, kettlebell swings, and handstand pushups as needed.

Post time to comments.

Compare to 7/20/11 and 12/7/11. Compare Cori's current pic to hers in the July post - WOW!!

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8 swings (1.5 pood).
Post results to comments.

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Michael Giardina and Ken Gall on today's WOD - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Heather Bergeron on today's WOD - video [wmv] [mov]

Compare to 11/16/10.

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Post time to comments.

WOD Demo at the CrossFit Competitor's Course - video [wmv] [mov] [HD mov]

Compare to crossfit.com 120229.

WEATHER UPDATE:
6pm class is CANCELED tonight.
We will have Open Gym tomorrow from 10-11am. We will also be open on Sunday at 2:00 for anyone who wants to run the 12.2 WOD or just come by to get Cori's autograph.


Skills WOD:

4 rounds for reps of:
1 min GHD Situps
1 min Rope Climbs
1 min Handstand Pushups
1 min Rest

Post total reps for each exercise to comments.

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

WOD Demo with CrossFit Los Gatos - video [wmv] [mov] [HD mov]

Compare to 4/29/10 and CrossFit.com 120201.

Happy Birthday, Coach Drew!

3 Rounds for time of:
12 HSPU
27 Pistol Squats
76 Double Unders

Post time to comments.

FOOTBALL FRIDAY

Complete 5 rounds:

Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.

Post total reps completed to comments.
CFFB 11/28/11

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Shoulder Impingement by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

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Long Distance Race Recovery by Carl Borg, CrossFit Running and Endurance Sports Training Seminar by CrossFit Again Faster - video [wmv] [mov]