This is your last chance to guess what 18.5 will be.  We have practiced Thrusters, Snatches, Pullups, and now Wallballs.  As we said on the streets of Fairfield County, Connecticut, don’t just sing it, bring it. 10 Rounds In 30 seconds, perform as many Wallball Shots, 20/14, as possible Rest 30 seconds In 30 seconds, perform 6 Pullups, then as many alternating DB Snatch, 50/35, as possible Rest 30 seconds In 30 seconds, perform 6 Toes to Bar, then as many alternating DB Snatch, 50/35, as possible Rest 30 seconds Score is total number of reps completedRead more

How to Cheat at HSPU from the CrossFit Games site. Every year in the Open, CrossFit will throw something at you that you are not prepared for.  Sometimes, it’s many things.  The HSPU standard this year was particularly unforgiving.  In the last 2 to 3 years, you had maybe 2-3 inches of room for error.  This the year the margin closed to an inch or a half and inch.  Any widening of the hands, bowing of the back, poor position of the feet, or pushing slightly away from the wall led to missed reps – possibly before you even tried a HSPU.  I am proud of how the gym performed.  This is a testament to coaches holding the standard, not only for the Open, but during all the handstand training sessions.  Were we perfect?  No.  But if you got no repped, or gave a no rep to your buddy, you...Read more

Make sure you input your score for 18.4 by 5pm on Monday so we can validate. We have one more week of the Open.  It’s tie dye week, so can I bust out my best Grateful Dead bootlegs for the workout? What’s left?  Snatches? Box Jumps? Wallball Shots?  I would bet a paycheck on a repeat on 13.5 – Thrusters and Pullups.  Well, maybe not a paycheck, but I know that workout hurts like a mofo and we haven’t seen a repeat yet. We will shoot the Wallball on Wednesday this week to keep the legs ready and fresh. Workout of the Day 1-2-3-4-5-6-7-8-9-10 Thruster 105/70 Chest to Bar Pullups 15 minute cap If you are struggling with C2B substitute with Pullups of Heavy KB Swing to eye level. Take 15 minutes to build to a heavy Squat Clean following the workout.Read more

Head up! It’s Saturday during the Open – we are doing 18.4! If you already did it, come in and add some variation to it. Try it RX if you went scaled. Try it scaled if you went RX.  Big Shoutout to Amie who came in wanting to go scaled and then got 2 handstand pushups!! That’s the Open! Next week let’s celebrate the end of the Open just like we kicked it off! Potluck brunch after the workout. Please bring something to share – Alison will be more organized – so pick a side dish, dessert, main (sandwiches, etc). Workout 18.4 For time: 21 deadlifts, 225/155 lb. 21 handstand push-ups 15 deadlifts, 225/155 lb. 15 handstand push-ups 9 deadlifts, 225/155 lb. 9 handstand push-ups 21 deadlifts, 315/205 lb. 50-ft. handstand walk 15 deadlifts, 315/205 lb. 50-ft. handstand walk 9 deadlifts, 315/205 lb. 50-ft. handstand walk Time cap: 9 min.Read more

I am psyched about this workout – we lift heavy ALL of the time and we practice handstand walks ALL of the time. If you think you can do the set of 21 unbroken, break them into smaller sets, like 7’s. That 315/2015 bar is going to be heavy. If you think you are going to get into the second half, pace yourself.  If your goal is to complete “Diane” in under 9 minutes make sure your reps are CLEAN on the Handstand Pushups and NEVER go to failure.  We deadlifted the other day for this exact workout.   Workout of the Day OPEN 18.4 Diane 21-15-9 reps of:    Deadlifts, 225 / 155 lb.    Handstand push-ups Then, 21-15-9 reps of:    Deadlifts, 315 / 205 lb.    50-ft. handstand walk after each setRead more