WOD
Pull-ups - 1 Set of Max Reps
For the pull-ups, you get one attempt to get as many reps as possible without coming off the bar. I would rather it be one continuous set but as long as you don't come off the bar, we'll count the reps.
followed by,
8 rounds for time of:
7 Handstand Pushups
7 Hang Power Cleans (115#/77#)
The hang power clean is from the standing position with no squat. The only allowable scale for hspu's is with the use of bands. Head to floor is your only option.
Post how many pull-ups you got and met-con time to comments/logwod.
Coach Rip - The Squat and the Hamstring
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Time is running out. Sign up for FGB IV. Raise some money. Or at least volunteer to count reps. Let us know. We want as many people there on that Saturday morning, whether working out, helping out, or just watching.
If you still have questions, please ask. Need a flier? They're in the gym. Find them. No excuses.
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Are humans supposed to be vegetarians? Is it a healthy option? Is it a form of child abuse?
Here is some information for you to read and ponder. Post your thoughts to comments.
Did HSPU's using bands and Rx'd on hang cleans. I finished in 16:58. After the first couple rounds of HSPU's I didn't struggle as much to get my feet wrapped around the band. There was a lot of encouragement from everyone around the HSPU/band area.
Great job 6 a.m. crew!!
Shelley
I got in 24 pull-ups. I really wanted 30 though. Then DNF the met-con. I finished 6 full rounds + 3 HSPU's when time ran out. I'm happy with that. I did full ROM with all the one's I did. Thanks for the encoiragement on our end guys: Nice work.
26 pullups, #88 for cleans and bands for HSPU
metcon= 13:33 rxd
Sure I missed some but I counted 36 pullups that my neck actually touched the bar, Amanda did not agree. If my chin is outstretched but my neck still touches the bar does that rep still count? Apparently judges in Aromas agreed that this was ok since they counted 33 reps in my 1st max rep pullup attempt during team WOD #3 of the games. Today's attempt felt a lot better & stronger but only 23?... Guess i just need to go C2B if i want reps to count from now on...metcon was really tuff, shoulders were shot after 1st 2 sets, really tried 2 get legit HSPUs so i ended up re-doing at least 10 of them...
Great to see every1 working hard on developing HSPUs this morning, way to work!!!
I used bands for the HSPU's, ick. I had used them only once before, doing only a few. This was the first time I did a large number using bands.I finished 6 rounds and was working on the seventh when the 20 min. were up.
Great work everyone today. Lots of people helping others get upside down.
Metcon:DNF
I had never used the bands for HSPUs...that wasn't fun. I think I spent more time wrapped up in the band than actually working out. Thank you so much for all the help this morning...Greg P and Rob. I am sooooo very sorry for kicking you, Amanda.
Great job 6am peeps. :u)
77# cleans, HS holds and DB presses w/ 20#
- 15:49. I can't wait for the day when I can do a HSPU rx'd!!! I still have lots of work to do on making that day come!
big noon class today ~ awesome to see so many athletes together!
I'm out for the rest of the week.
VEGAS BABY! VEGAS!
Metcon: DNF in 20mins, completed 5 rounds and 1 HSPU Rx'd. Huge class at noon today!
DNF on the metcon. I used 110#. All the 2 1/2s were gone and I was too much of a wuss to use 5s. I also scaled the HSPUs to 7 second holds and 7 db presses at 40#. I made it through 5 rounds.
That metcon was just freaking redonkulous, and not in a good way. I don't even know how to describe what I was doing other than to say DNF. Blah, not sure if I want to see that ever again.
This may seem repetitive but we want to make sure everyone is on the same page, as we're doing things a little differently this year. If you plan on participating in FGB on Sept 26th (which you definitely should 'cause it's freakin' awesome) you MUST REGISTER by selecting a t-shirt size and then clicking on the Pay Now button, all of which is located under the FGB banner in the grey column in the center of this page. This $25 is your entry fee, which will go towards the CrossFit Omaha total contribution to the 2 charities involved. Your $25 entry fee gets you a spot in the event and also gets you a super-sweet CFO/FGB t-shirt designed by our own Jen Shannon, making you the envy of everyone you know...more than you already are. If you've already created your own donation page that's awesome, but you still have to register here - this tells us how many people are competing and how many shirts we need.
If you have any questions at all please ask around. This really is a great event for a very worthy cause, and afterwards we'll have one of our famous CFO potluck picnics.
Thanks for reading this incredibly long post and sign up now, the deadline is this Saturday!
Metcon - 16:36? (I need to start writing these down.. I can't keep track of two numbers at a time, apparently) Tan and purple bands on HSPU. Ow. HPC felt great, but not enough rest between HSPU.
Metcon- 18:22- #77 Cleans and HS holds with #20 DB presses sitting on the floor.
Awesome job 4:30!!
DNF on the metcon. Scaled to holding my handstand for 7 seconds or doing 7 attempts plus strict db press with 40# dbs. As RX'd on the cleans. First set I got the handstand for 7 seconds. Next set not so much. Really need to work these. Great job 6AMers! Lot's of folks killin' it!
Metcon- DNF. Rx'd for clean & purple/purple bands for HSPUs. Finished 5 rounds + 1 HSPUs.